by Cascade Ice on March 26, 2021
A common misconception is that how long you live is determined mostly by genetics. But research shows that there are many daily habits you can adopt that will pave your way to a healthier lifestyle and ultimately help you live longer.
Read on for 5 research-backed tips on how to lengthen your life expectancy.
Eat More Plants
According to recent studies, eating a wide variety of fruits, vegetables, whole grains, seeds and nuts (similar to the Mediterranean diet) can promote longevity.
Eating these foods regularly can reduce your risk of cancer, heart disease, depression, and can even keep your brain healthy. Why does a plant-based lifestyle do this? Because of all the vitamins, nutrients and antioxidants found in these foods – they can ward off disease better than any supplement can. Eating lots of plant-based foods can boost your overall health and keep your body performing well, longer.
Stay Active Every Day
It’s no shock that staying physically active can keep your weight down and put you on track to being healthier overall. But did you know it can also add years to your life? Research shows that as few as 15 minutes of exercise each day can help you live longer! And additional studies have shown that the more physical activity, the less likely to die early.
The most important thing is to simply start. If you’re currently sedentary, making small, slow changes such as a short daily walk or a gentle yoga session to elevate your heart rate and keep your blood flowing. 15 minutes each day is the goal, but even small amounts will help, so get moving!
Prioritize your happiness
Mental health is often not prioritized like diet and exercise for most people, but it is incredibly important in prolonging your life. Recent research shows that feelings of happiness can increase your longevity. In fact, happier study participants had a 3.7% decrease in early death.
Identify what it is that brings you feelings of happiness, whether it’s being outside or with friends and family, and make those things a priority daily. They will have positive effects not only on your mood but also your lifespan.
Get some ZZZ’s
The results of sleep studies have long been documented, and prove that getting enough quality sleep is needed for regulating cell function and helping your body recover from environmental stressors. But one study went even further to prove that regular sleep patterns and longevity are directly correlated. The study found that getting less than 5–7 hours per night is linked to a 12 percent greater risk of early death. Getting too little sleep can also put you at risk for some of the biggest chronic diseases like diabetes, heart disease and obesity.
So how should you establish sleep patterns for a long, healthy life? Start by aiming for 8 hours of sleep per night of uninterrupted sleep, and try going to bed at the same time each night. Also, avoid any distracting things 30 minutes before bed, such as bright lights and electronics.
Stay hydrated
One of the simplest things you can do to make your body run like a well-oiled machine is drink plenty of water. Our bodies are made up mostly of water, so staying hydrated keeps you healthier.
Being hydrated has proven time and again to help your body function its best, as well as ward off sickness, give you energy, and keep your body’s organs working their best. Therefore, studies suggest, you can expect that having a healthier, hydrated body will help add years onto your life. But what if the idea of chugging plain water all day is daunting? Cascade Ice Sparkling Water to the rescue! You can liven up your daily water intake with a little bit of flavor and zero calories or sugar.
What daily, healthy habits do you make to add years onto your life? Tell us in the comments below or share a photo! Remember to “like” and “follow” us on Facebook, Twitter and Instagram.
by Cascade Ice on March 22, 2021
It’s that magical time of the year when we start to see green again, in the form of spring flowers blooming and people celebrating St. Patrick’s Day by wearing the emerald color. A great way to celebrate with friends and family is to whip up some quick cocktails, but what if you’re trying to stick to a healthy lifestyle and keep your daily sugar and calorie intake low? We’ve got the perfect, simple recipe to help you get in the spirit of this lucky holiday … and of course, it’s green!
Skinny Sparkling Shamrock Sangria
2 bottles of Moscato wine
3 ounces of Triple Sec
2 bottles of Cascade Ice Sparkling Water in Kiwi Strawberry
3 cups of fresh, sliced strawberries
4 cups of ice
Pour wine into a large punch bowl or pitcher. Add Triple Sec and strawberries and stir gently. Chill for 2 hours in the refrigerator.
Just before serving, top with Cascade Ice Sparkling Water. Stir gently and serve over ice. If you desire sangria with a bolder green color, simply add 6 drops of green food coloring!
Will you be making our Skinny Sparkling Shamrock Sangria to celebrate St. Patrick’s Day? Tell us in the comments below or share a photo! Remember to “like” and “follow” us on Facebook, Twitter and Instagram.
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by Cascade Ice on March 10, 2021
As the weather warms up you become more comfortable getting out of your home to travel again, you may be wondering how to stay on top of your healthy lifestyle. Of course you want to partake in fabulous meals and relax on the beach, but you also want to stay the course on your healthy living journey. So, what’s the best way to strike a good, healthy balance while traveling? We provide some quick and easy tips below!
Diet is more important than exercise
What you consume amounts to 80-90% of how you look and feel. While exercise is important, nutrition and diet are the holy grail when it comes to a healthy body. So how can you stay on top of your diet when there are treats and decadent meals everywhere when you travel? Don’t overcomplicate things. Eat whole foods most of the time and avoid liquid calories (Cascade Ice Sparkling Water is a perfect choice to stay hydrated with zero calories!). Aim for foods that are high in protein and fats that will keep you fuller longer, so you aren’t famished by the end of a hike or craving unhealthy foods at the end of a long travel day. Good choices that are easy to take on the go include trail mix, lean beef jerky, and single-serving hummus.
Have Fun While Being Active
Traveling is all about fun. And the fact that most of us have been quarantining for the past year makes the desire to have some memorable experiences even greater. So why not combine the fun with physical activity? Even if your vacation is all about relaxation, make sure you find a few times throughout your day to burn some calories and get your body moving. Dancing can burn up to 400 calories an hour, and moderate hiking can burn around 500. Many resorts and outdoor recreation areas will offer designated places and even classes to get your blood flowing. So enjoy yourself, but make the exercise part of the fun!
Drink plenty of H2O
When you’re traveling, you may get distracted from drinking your usual daily amount of water, but the truth is – you need more water when you’re traveling. From temperature and altitude fluctuations, to moving your body more than usual, you should make water consumption a priority during your travels. Make an effort to drink at least 1-2 glasses of water each hour. Bottled water can be expensive, so remember to bring your favorite travel bottle to fill up throughout the day. Cascade Ice offers plenty of different varieties of sparkling water to help you meet your daily goals. You can find out where to purchase Cascade Ice on our “where to buy” page.
Listen to your body
While you want to stay healthy while traveling, it’s simply not the time to be rigid. Flight delays, schedule changes and longer days can leave you feeling jet lagged and exhausted. Make sleep a priority on vacation and adjust your regular workout routines to be shorter and lighter to account for all of the activity. Traveling can do wonders for your mental health, but you also need to balance with your physical health – so, eat a balanced diet, get plenty of fresh air, and aim for 8 hours of sleep each night. Do you have any travel plans coming up?
How do you stay healthy while traveling? Tell us in the comments below or share a photo! Remember to “like” and “follow” us on Facebook, Twitter and Instagram.
by Cascade Ice on March 5, 2021
March is National Nutrition Month, and that means we are focused on the best ways to make our diets packed with more nutrition to feed and nurture our bodies. This sounds daunting – but does it have to be? No way! Below we give you some quick tips on how to make each food and beverage choice more nutritious, so you can live a longer, healthier life!
Choose Whole Grains
Carbs are NOT the enemy, even though we’ve been led to believe that by the diet industry. Instead of focus on eliminating carbs, which are essential to many of the body’s functions, pay attention to specific ingredients. Refined grains have been linked to countless health issues, so when you’re shopping for bread and cereals, read the label to make sure it’s made with whole grains and seeds only, not a mixture of whole and refined grains.
Make an Egg-Cellent Breakfast
Another lie we’ve been told? That eggs have too much cholesterol and should be eliminated from your diet. Eggs are actually a fantastic source of protein, and they’re packed with essential nutrients like choline that keep your body functioning optimally.
Studies have even shown that eating eggs in the morning can increase feelings of “fullness” and can prevent you from consuming too many calories throughout the rest of your day. Cheers for eggs!
Drink Enough Water
We may seem like a broken record, but it truly is one of the most important facets of good health and nutrition – make sure you are properly hydrated! Drinking your daily dose of water may benefit weight loss, reduce appetite, and help your organs function more efficiently to rid the body of waste and toxins. It’s even been shown to increase energy! If plain old water is too boring, try one of the many sparkling water varieties that Cascade Ice has to offer.
Take some High-Quality Supplements
Even if you were 100 percent diligent about eating healthy all the time, you’d still likely be lacking certain nutrients in your diet. A daily multivitamin supplement is a great way to make sure you’re not missing out on any crucial vitamins and minerals. Vitamin D is one of the most common deficiencies in our diet, and it’s extremely important for bone health and your immune system function. Omega-3’s is another crucial nutrient that Americans typically lack, so taking high quality supplements daily can really help you achieve your body’s full, healthy potential.
Don’t Overcomplicate it
If a healthy eating or diet plan sounds more complicated than it should be, it’s likely not going to be effective for you in the long term. Instead of trying to make a complete overhaul of your diet, focus instead on making small, daily goals that over time will become lifelong healthy habits that you can stick with. For example, make simple switches like trading that 30-minute TV show for a neighborhood walk, or shutting off your electronics 30 minutes before bedtime and aiming for 8 hours of sleep each night. You’ll be pleased to find out that all of these small daily decisions end up benefiting your overall health, and you’ll feel and look better too!
How do you live a healthier, more nutritious lifestyle? Tell us in the comments below or share a photo! Remember to “like” and “follow” us on Facebook, Twitter and Instagram.
