The Best Foods for a Healthy Immune System

by Cascade Ice on August 17, 2021

These days, maintaining a strong immune system is of the utmost importance in warding off sickness and disease. Did you know that what you eat can play a big role in how your body protects you from getting sick? 

Americans tend not to eat enough vegetables, fruits, vitamins, and minerals, and while supplements can help fill in the gaps, nothing can fully replace foods that are packed with essential vitamins and minerals. 

Need some ideas for powerful immune system-boosting foods? Look no further than our list below!

Blueberries

These blue beauties contain antioxidants that can help keep up your defenses against respiratory illness. Research has shown that people who ate foods like blueberries that are high in flavonoids were less likely to suffer from colds. It’s best to eat fresh, but frozen will do if you’re in a pinch. Throw a handful in a yogurt bowl or put in a container to snack on the go.

Fish

We often hear a lot about the benefits of Omega-3 fatty acids, but what exactly do they do? Fish like tuna, salmon, mackerel and herring are high in this essential vitamin and have been shown to help your body ward off autoimmune conditions (where the immune system mistakenly attacks a healthy part of your body.) Fresh, wild caught versions of the fish are the best to consume, so eat up and aim to get 2-3 servings of fish per week.

Spinach

This green wonder is a powerhouse of essential nutrients that have been proven to keep your body healthy. Spinach contains Vitamins C and E, along with carotenoids and flavonoids. This combination of super vitamins can help prevent sickness in the average healthy person. Don’t like the taste? Add a handful to a smoothie and add some organic protein powder!

Oranges and Kiwi

These two sweet fruits are some of the richest forms of Vitamin C, which is the vitamin that people often turn to at the first signs of a sniffle or sore throat. Some experts believe Vitamin C may even have the power to cut down the length of a common cold, and boost your immune system when it’s under attack from viruses. Other great, natural sources of Vitamin C? Kale, strawberries, papaya, and bell peppers.

Green tea

Need a boost from caffeine first thing in the morning? We don’t blame you! If you’re looking for an alternative to coffee or black tea, reach for green tea instead. It also contains the ever important flavonoids which have been proven to lower your chances of infection and disease, as well as strengthen the immune system. Try it hot or iced!  

Water

We hear it all the time – drink more water! But staying hydrated is the most vital way to stay well and fight off illness. Water keeps your organs functioning at optimal performance, and along with a healthy diet and getting adequate sleep, your body’s defenses will work better. Since our bodies are made up mostly of water, if we’re dehydrated, our immune system can suffer greatly. Have a hard time drinking plain water? Switch things up by adding flavored sparkling water to the mix – Cascade Ice Sparkling Water is a great choice with zero calories and sugar free, and so many flavor combinations to choose from.

What’s your favorite immune system-boosting food? Tell us in the comments below or share a photo! Remember to “like” and “follow” us on Facebook, Twitter and Instagram.

‘Sincerely Onyi’ Gives us 5 Reasons to Fill your Fridge with Cascade Ice

by Cascade Ice on July 27, 2021

Our friend and Instagram influencer Onyi Azih of Sincerely Onyi recently shared her love of Cascade Ice Sparkling Water with a top 5 list of reasons to fill your fridge with 19 different flavor varieties of sugar-free refreshment! Onyi’s go-to beverage is zero calories and gluten free, and it’s a great way to stay hydrated during the hot days of summer. If that’s not enough, read on for Onyi’s top 5 reasons to enjoy Cascade Ice!

1. You’ll meet your daily hydration goals 

With 17.2 ounces of refreshing zero calorie flavors, Cascade Ice is a great option for those who want to stay on top of their daily fluid intake but may be bored with plain old water.

2. You can kiss sugary drinks goodbye!

If you’re looking for an alternative to sugary sodas and overly-sweetened juices, Cascade Ice offers a variety of sugar-free beverages that you won’t feel guilty about. 

3. The quality goes beyond your taste buds. 

There’s no questioning the quality of product that Cascade Ice Sparkling Water pours into each bottle. Enjoy all of your favorite flavors that are made with ZERO sugar, zero caffeine, zero gluten, and zero sodium!

4. Become the life of the pool party with these seasonal recipes that everyone will love!

The fun doesn’t stop with the flavor selection. Spritz up your summer get-togethers by recreating some of this tasty cocktail (and mocktail!) recipes from the Cascade Ice blog. 

Summer Fruit Spritzer

Cascade Ice Breakfast Smoothie

Easy Organic Grapefruit Prosecco Cocktail

Patriotic Popsicles made with Cascade Ice Water

Skinny Cocktails

5. You’ll never get bored of the same flavors. 

Cascade Ice comes in five different product categories, so there are plenty of delicious flavors to try out! There’s Original, Original with Caffeine, USDA Organic, USDA Organic with Caffeine and Naturals. 

What’s your favorite thing about Cascade Ice? Tell us in the comments below or share a photo! Remember to “like” and “follow” us on Facebook, Twitter and Instagram.

6 Outdoor, No Equipment Exercises to Help You Stay Strong for the Summer

by Cascade Ice on July 15, 2021

Now more than ever, people are headed outside to get fresh air and a healthy dose of exercise. With gyms across the country experiencing record low membership levels, what better reason to adopt some fun workouts that you can do outside?

Outdoor workouts challenge your muscles using a science called “muscle confusion.” With all the natural inclines, declines and various obstacles found in nature, your body must work harder to burn calories. But the great thing about it? You’re usually having so much fun and distracted by all the sights and sounds of the outdoors that you don’t realize how hard your body is working!

But where to start? Check out these 6 solid exercises you can do anywhere, using just your bodyweight:

Side Broad Jump 

Target your leg muscles by standing on a flat surface starting with your feet together. Bend your knees and leap as far as possible to one side, landing on the foot of that same side. Leap back the other direction, landing on the opposite foot. Start with 15 hops on each side and use your arms as momentum.

Bench pushups 

Build your chest, arms, and abs by finding a nearby bench or set of stairs. Place your hands on the top of the bench (or a few stairs up) and put yourself in a “plank” position with arms outstretched. Lower your arms and chest and then push up. Try to complete 20 repetitions. 

Step-ups

Target your leg muscles using any type of object that you can safely step up on, like a stair, bench, or flat rock. Step up on each side, a total of 20 times. To switch things up, try lifting your leg up behind you when you step up, which will tone your glutes. 

Sumo Squats

Set your inner thighs on fire with sumo squats! Stand with your feet farther than your hip width, with toes pointed slightly outward. Slowly lower your lower half down as far as you can go and repeat 20 times. To add a challenge, add a small hop at the top of the movement, or raise up on your tippy toes!

Bicycle Crunches

Lie flat on your back with both legs stretched out straight, with your arms bent behind your head. Take turns bending your left and right legs up to your chest, while pulling your core muscles tight and toward the ground below. As you alternate your legs bending, pull the opposite elbow from each leg to the opposite knee. Try to complete 20 crunches total and your abs will be on fire.

Mountain Climbers

Don’t be intimidated by the name – these are one of the most fun outdoor exercises there are! Begin in a plank position on the ground (or, if you need assistance, use an elevated surface instead) and alternate pulling your knees up to your chest in a rapid motion, getting your heart rate pumping. Make sure to keep your hips level and parallel to the ground. Try for 50 total mountain climbers.

With any outdoor exercise, remember two very important things – sun protection of at least SPF 30, as well as staying hydrated! Keep things refreshing and exciting by grabbing one of our USDA organic sparkling waters with a crisp dash of flavor.

Do you like to work out outdoors? Tell us in the comments below or share a photo! Remember to “like” and “follow” us on Facebook, Twitter and Instagram.

Fire up your 4th of July Holiday with a Red, White and Blue Layered Cocktail

by Cascade Ice on July 2, 2021

The Independence Day holiday is the time of year to make a really big bang if you’re hosting a get-together. That’s why we’ve pulled out all the stops to help you make a cocktail that will have your guests begging for more (and asking for the recipe!). 

While you can make the original version of this cocktail with alcohol, you can also make some small adjustments to the ingredients to enjoy a booze-free, festive drink for the perfect 4th of July! Read on for how to whip up a Red, White and Blue Layered Cocktail.

Cascade Ice Red, White and Blue Layered Cocktail

Ingredients:

1 cup of ice 

2 oz. of Grenadine (Sub with cranberry juice for non-alcoholic)

2 oz. of Cascade Ice Sparkling Water in Coconut

2 oz. of blue curacao (Sub with blue sports drink for non-alcoholic)

Directions: 

Fill glass with ice. Pour the grenadine in the glass first, followed slowly by the Cascade Ice Sparkling Water. Finish by carefully pouring the blue curacao on the top of the glass. Finally, slowly pour the blue Powerade to the top of the glass. Insert a straw and garnish with fresh fruit (if desired) and serve!Have you ever made a unique holiday cocktail to serve your guests? Tell us in the comments below or share a photo! Remember to “like” and “follow” us on Facebook, Twitter and Instagram.