How to Curb Your Sweet Tooth for Better Health

by Cascade Ice on June 20, 2021

Sugar is something that is ubiquitous in the American diet – it’s literally in almost everything we consume, from cereal to salad dressing. But what many people don’t realize is that it’s so easy to overconsume. The average healthy person should not eat more than 24 grams of sugar per day. And considering that an average chocolate candy bar contains about 20 grams of sugar, that doesn’t leave much left for other foods. 

Why does sugar have such a bad rep? While sugar is a necessary part of our diet because it’s needed for our body’s cells to make energy, you can easily overdo it. Added sugar can be found in sodas, yogurt, soups, bread, and even ketchup. Diabetes is one disease that people typically think of when it comes to consuming too many added sugars, but overconsumption can also affect your heart health through prolonged (chronic) inflammation. High amounts of sugar can also overload your liver, which works hard to process sugar the same way it does alcohol. Over time, this could lead to fatty liver disease, which can be a slippery slope into both diabetes and heart disease. 

But sugar consumption is a hard habit to break, especially when you tend to drink your sugar calories rather than eat them. Because liquid calories don’t satisfy our bodies like calories from solid foods, our bodies get “tricked” into consuming more calories in our daily diet than we actually need. How can you break the cycle? Here are a few tips to get you started.

First off, pay attention to what you’re consuming. Read labels and perhaps even start a journal to see where you’re at with your sugar consumption. Not the number of grams of sugar per serving on an item, as well as the total number of servings it contains. Also, keep track of both your food AND your beverages. Sometimes we forget that our morning frappuccino can be loaded with an excess of sugar grams because we’re not having to chew it. 

Next, try some healthier swaps for things that may have too much of your daily sugar allotment. If you tend to reach for a grain-based breakfast, it’s likely that you’re adding more sugar than you realize. Instead, reach for a protein-packed breakfast like eggs or this green smoothie. It will keep you fuller longer, which will lead to less overconsumption and weight gain. If you can’t get enough of sodas, try a flavored sparkling water instead. Cascade Ice Sparkling Waters have different product lines to choose from, and are free of sugar, calories, gluten and sodium. Plus, you’re getting hydrated, which has proven to stave off sickness and maintain a healthy weight. 

Lastly, whenever you can, reach for natural sugars – those found mainly in fresh and frozen fruit. Fruit is naturally sweet but has the added benefit of being full of fiber, vitamins and minerals to keep you healthy and full. Other examples of natural sugars can be found in greek yogurt, dark chocolate, and dates. So,reach for the real, good stuff when the sweet tooth cravings kick in!

What do you do to tame your sugar cravings or cut back on sugar? Tell us in the comments below or share a photo! Remember to “like” and “follow” us on Facebook, Twitter and Instagram.

Celebrate National Fruit and Vegetables Month with this Powerhouse Smoothie Recipe

by Cascade Ice on June 4, 2021

June is National Fruit and Vegetables month, and you know we must celebrate! Every balanced diet needs a good dose of fresh fruits and vegetables – after all, they’re chock full of vitamins, minerals and antioxidants that ward off disease and premature aging. Alongside a balanced diet, regular servings of fruits and vegetables can even help you manage your weight for a lifetime of good health.

But what if you don’t like the taste of spinach, or you just can’t fathom how you’d achieve your daily requirement of fruits and vegetables while you manage a busy lifestyle? That’s simple – enter our Powerhouse Fruit and Veggie Smoothie!

All you need is access to fresh ingredients, as well as a blender. The great thing about smoothies is that you add what you like and leave out what you don’t like, and many protein powders on the market today are organic and taste great – making them a perfect addition to a fruit and vegetable smoothie. It’s also best to prep your ingredients in advance. Perhaps purchase some reusable freezer storage bags and start an “assembly line” using all the ingredients. That way, all you have to do is pull a bag out of the freezer when you need a quick, protein-packed, filling smoothie. Here’s what you’ll need:

Cascade Ice Powerhouse Fruit and Veggie Smoothie  

Ingredients

1.5 cups of spinach leaves

1 cup of kale

½ cup of strawberries

½ cup of blueberries

3 tbsp. organic protein powder in flavor of your choice

½ cup of almond or oat milk

½ cup of Cascade Ice Sparkling Water in Kiwi Strawberry 

2 tbsp. Peanut butter or almond butter

Blend all ingredients together thoroughly, pour in glass and enjoy!

Have you made a smoothie with fruits and vegetables? What ingredients do you prefer? Tell us in the comments below or share a photo! Remember to “like” and “follow” us on Facebook, Twitter and Instagram.

Celebrate National Wine Day with this Red Wine Berry Spritz

by Cascade Ice on May 25, 2021

When it comes to having a cocktail, most people prefer to keep things simple, reaching for a beer, cocktail in a can, or a glass of wine. After all, it’s hard to go wrong with a good glass of wine!

In celebration of National Wine Day today, we thought of a simple, refreshing way to partake with our Cascade Ice Red Wine Berry Spritz – a low-sugar, bubbly beverage that can be enjoyed any time of year.

If you haven’t tried Cascade Ice Sparkling Water, it’s a perfect way to cut back on calories from traditional sugary, heavy cocktails. After all, many times we absentmindedly consume more calories when we drink them, rather than eat them. Sparkling waters like Cascade Ice are a great substitute for juice or regular soda in most cocktails, and adding fresh fruit takes it up a notch by adding extra flavor, vitamins, and nutritional content. Check out our recipe below and share a photo or comment if you make it!

Cascade Ice Red Wine Berry Spritz

1 cup of red wine

4 oz. Cascade Ice Sparkling Water in Wild Berry

1 cup of ice

Frozen strawberries and raspberries

Using a large, wide wine glass, add frozen berries to the bottom. Add ice, pour wine, then top with Cascade Ice and give a gentle stir. Sip and enjoy! Remember to “like” and “follow” us on Facebook, Twitter and Instagram, and share your photos with us!

Four Healthy Breakfast Recipes to Keep you Powered Throughout the Morning

by Cascade Ice on May 21, 2021

Even if you feel like most mornings are a race to the finish line, breakfast is still the most important meal of the day. The key to making sure you don’t skip it altogether as you’re trying to get out the door or start your stay-at-home work day? Having something delicious (yet still healthy!) to look forward to, that will keep you satisfied the entire morning. 

Not only does a healthy breakfast help set the tone for your day, but it can give you the energy you need for your brain to work optimally, and it can help prevent overeating and poor food choices the remainder of the day. But what to make when you simply grab for the cereal and coffee each morning? We have some fun ideas! Read on for some of our delicious ideas for healthy, filling breakfasts.

 

Protein-Packed Oatmeal

Ingredients:

1.5 cups of rolled or steel cut oats

½ cup of almond milk

½ cup of peanut butter or nut butter of your choice

1 scoop of vegan protein powder (vanilla flavor works best)

1 tbsp. Chia seeds

2 tbsp. honey or maple syrup

Sliced banana

¼ cup of almonds, pecans or other nuts

Directions:

Mix almond milk and chia seeds into oats and cook on high in the microwave for 1 minute, 20 seconds. Add peanut butter and protein powder and stir well. Top with honey, sliced banana and nuts.

 

Breakfast Tacos

Ingredients:

4 slices of turkey bacon

4 eggs

½ an onion, chopped or sliced

2 tbsp. Olive oil

½ an avocado, mashed or sliced

¼ cup of cheese (we recommend cheddar, but you can use any kind you like!)

2 corn or flour tortillas

Fresh cilantro for garnish

Salsa

Directions:

Heat up pan and olive oil and add eggs and onions. Scramble until fully cooked. Cook bacon according to package directions (usually 350 in the oven for 18-20 minutes. Add eggs to the tortillas and top with bacon, avocado, cheese, cilantro and salsa (if desired). Makes 2 tacos. 

 

Fruit and Veggie Smoothie

Ingredients:

2 cups of frozen spinach or kale

½ cup of frozen fruit (strawberries, mangos, blueberries, and raspberries are great choices!)

½ cup of almond milk

½ cup of Cascade Ice Sparkling Water in flavor or your choice 

1 scoop of vegan protein powder (vanilla flavor works best)

¼ cup of peanut butter or nut butter

Directions:

Blend all ingredients together in a blender until smooth, serve topped with fresh fruit or a mint spring for garnish.

 

Paleo Zucchini Bread

Ingredients:

3 eggs

1.5 grated fresh zucchini

2 cups almond flour

1 tsp. baking soda

½ cup organic applesauce

1 tsp. Cinnamon

2 tbsp. Maple syrup

1/2 tsp. salt

2 tbsp maple syrup

Instructions:

Mix all the dry ingredients in a mixing bowl until combined well. Mix all wet ingredients together separately. Slowly stir wet mixture into dry mixture until the batter is combined. Slowly pour the batter into a greased bread loaf pan and bake for 55 minutes at 350 degrees. When toothpick comes out clean, it’s ready! Cover and store in a dry area, and cut off slices as desired. Enjoy!

What is your favorite thing to eat for breakfast? Tell us in the comments below or share a photo! Remember to “like” and “follow” us on Facebook, Twitter and Instagram.