by Cascade Ice on August 17, 2023
A new school year is upon us, which happens to be a perfect time to establish new healthy habits for your kids (or even find ways to easily stick to old healthy habits!) Childhood is an ideal time to put healthy habits into place, as they are more likely to stick to a healthier lifestyle as they grow into adulthood. So, what are some small, easy ways to get started on making your child’s life as healthy as it can be so that they can grow strong? Read on for 5 simple tips to jumpstart your child’s school year with some healthy habits.
Make meals a family event
Studies have shown that when a child is involved in the cooking of meals that they are more likely to develop healthy eating habits and be exposed to a wider range of foods. Try to not only involve them in cooking meals, but also shopping for food. Educate them about ingredients, food sources, and the best way to prepare different types of foods. Strive to eat meals together as a family at least 5 times each week. You’ll find that communication and eating habits both improve by sticking to this ritual!
Rethink your drink
Water is king when it comes to prioritizing the types of drinks your children should be reaching for. But kids love to have a little something fun, and there are ways to keep your kids hydrated without succumbing to boredom. Flavored sparkling waters like Cascade Ice Sparkling Water is a great way to offer your kids something different, and it’s a great alternative to sugary sodas. And with so many sugar-free flavors, you can offer variety in their choices, so they feel empowered to make their own healthy choices to stay hydrated.
Establish your child’s contributions
Call them whatever you want – “chores”, “contributions” – experts agree it’s healthy for kids to have daily tasks that help keep the household running. Involve your child in chores and try to make it fun. Turn vacuuming into a race or blast some music and turn laundry folding into a dance party! Make certain goals to achieve by accomplishing a certain number of chores each week and celebrate together as a family – experts agree that when children contribute work to the family and have assigned roles to help, their mental health is improved and they feel a bigger sense of belonging.
Hit the “off” button
We live in a society that revolves around electronics. But taking regular breaks, especially for growing children, is imperative for healthy bodies and minds. Set up a regular daily schedule for Internet and social media use and try to limit it to 1-2 hours each day. Try to align your time online with your children’s, so that time spent off devices is spent together as a family. Get outside, go for a walk, play board games, or get involved in extracurricular activities like sports.
Prioritize sleep
Kids grow so fast, so their brains and bodies need lots of good quality, uninterrupted sleep in order to keep up. If children don’t get enough sleep, they can struggle with schoolwork and their mood can suffer. Ideal ranges of sleep depend on a child’s age, but a typical school-aged child between 6-13 years old should get between 9-11 hours of sleep each night. Establish a regular routine each night where lights are turned low, screens are off, and reading is the main activity. You’ll find that if you get these regular nightly routines in place, falling and staying asleep is easier, and you’ll be a happier household overall.
How do you prioritize your child’s health and wellness? Let us know in the comments below or share a photo! Remember to “like” and “follow” us on Facebook, Twitter and Instagram.
by Cascade Ice on July 27, 2023
“If you like Piña coladas…getting caught in the rain…” everyone remembers the song, but when was the last time you enjoyed this old summertime favorite? The Piña Colada is the perfect mix of sweet, tropical, and icy, which makes it the ideal drink for summer – whether you’re laying on the beach soaking up the sun, or simply having a fun cocktail hour on your patio. As always, we’ve changed it up a bit to add some Cascade Ice flair!
Even though it’s summer, many of us are sticking to a low sugar, healthier lifestyle. So, even though you partake in some cocktails, you’d prefer them to be lower in sugar and calories. We’ve got you covered! This version adds a little *sparkle* to your average drink and prevents you from having a sugar crash. And you can omit the alcohol altogether if you’re looking for a mocktail version of this classic. Read on for how to easily whip up our Cascade Ice Bubbly Piña Colada!
Cascade Ice Bubbly Piña Colada
Ingredients:
1.5 ounces white rum
3 ounces of pineapple juice
6 ounces of Cream of Coconut
1 cup of ice
4 ounces of Cascade Ice Sparkling Water in Coconut
Directions:
Pour all ingredients (except Cascade Ice) into a blender and blend until smooth. Pour into a glass of your choice, and pour Cascade Ice over the top, mixing with a spoon. Garnish with pineapple slices, cherries, or whatever fruit you desire – enjoy!
What’s your favorite summer cocktail? Let us know in the comments below or share a photo! Remember to “like” and “follow” us on Facebook, Twitter and Instagram.
by Cascade Ice on June 19, 2023
Staying healthy all year may require a different focus during the various seasons, and Summertime is no different. Did you know that during the summer months and in hotter climates you require more hydration than in moderate climates? Exerting yourself in the heat of a summer day can also lead to dehydration, which has its own health risks, so it’s an important thing to be aware of as we start enjoying outdoor summer activities. But how can we easily fit our hydration goals into our fun summer plans? Easy! Check out our quick hydration hacks below.
Set a daily intake goal
Even if you’re relaxing in the shade during the hot days of summer, you should still up your water intake during the season. If you are in the sun, strive to get 8 oz of water every 30-40 minutes. So, set your daily ounces goal based on your activity level and planned sun exposure level and try hard to meet that goal. If it’s tough for you to keep track, grab a water bottle with ounces clearly marked so you know how much you’ve consumed (or simply mark on your water bottle with a sharpie). If it’s still tough to remember, set a recurring alarm on your smartphone or watch – the results of staying hydrated will be better cardiovascular health, clear skin, better mood and much more.
Grab what you can
If you’re in a pinch and plain water doesn’t sound appealing, or you don’t have it on hand, natural juices, teas, sparkling waters and even coffee (yes coffee!) can help you meet your hydration needs. Of course, keep caffeine to a minimum as it tends to dehydrate you if you consume too much. Cascade Ice Sparkling Water has tons of flavor options and can be enjoyed straight from the bottle or over ice for extra hydration! Even drinks with added electrolytes are a great choice for the summer.
Eat hydrating foods
One of the best things about summer is all the delicious foods! People often forget that certain foods can be hydrating as well – in fact, we get 20-25% of our daily water intake from food! If you’re hungry, try choosing foods with a higher water content, such as fresh greens, melons, and peppers. And of course, wash down your food with a glass of water!
Dress smartly
Fluid intake is very important, but so is fluid retention in the summertime. And clothing plays a big part in that, especially when considering sun exposure. During the summer, aim to wear loose-fitting cotton, linen or rayon fabrics which allows air to circulate. These materials can keep you cooler longer and can wick sweat away from your body. Also, aim for lighter colors to reflect the sun rather than absorbing the heat from it.
Check your pee!
A surefire way to tell if you’re hydrating enough during the summer? Check your urine – it should be pale in color, similar to straw. If it’s a dark yellow, this means you may already be dehydrated. Grab some water and stay in the shade ASAP! Consult your health provider for any questions related to your health, sun exposure and hydration.
How do you stay hydrated in the summer? Let us know in the comments below or share a photo! Remember to “like” and “follow” us on Facebook, Twitter and Instagram.
