Tips for Having an Enjoyable, Healthy Thanksgiving

by Cascade Ice on November 20, 2020

Photo credit: Alicia Bruce

Thanksgiving is synonymous with a giant feast, after which you loosen the buttons on your pants. And sometimes, if you’re trying to stay on track with your health goals, it can be filled with regret for overindulging – which can set you even further back.

Instead of overdoing it this Thanksgiving, why not try a more balanced approach that will allow you to indulge in your favorite foods and treats, while still keeping you on track? Cascade Ice can help! Below we offer a few tips to help you navigate this holiday season confidently, so you can stay healthy and confident.

Start Thanksgiving with Exercise

Losing and maintaining weight is all about “Calories in, calories out.” Which means, if you exercise and burn calories on Thanksgiving, you can take in more calories than you could if you hadn’t exercised at all. And remember that exercise doesn’t have to be complicated or rigorous – you can do an at-home yoga video, or simply take a neighborhood walk to burn those extra calories! A small sweat each day can go a long way in improving your overall health.

Eat a Filling Breakfast

Most people think that they should save their calories for the big feast, but that approach usually ends up being counterproductive. Experts actually suggest that eating a small, protein-packed meal in the morning can give you more control over your appetite when the big Thanksgiving day meal comes. Trying eating eggs, avocado toast, or a protein-packed smoothie before the big meal, so you won’t feel famished.

Pick Your Favorite Foods

For some, Thanksgiving is all about the turkey, or even the stuffing. To avoid overeating, focus on 1-3 food items that you must have, and skip those you don’t. If you indulge in the food that you’re really looking forward to eating, you won’t feel deprived, and by eliminating those things you may not be crazy about, you’re saving yourself some unnecessary calories. 

Limit the Alcohol

It can be very difficult to stay away from alcohol during the holiday season, but alcoholic beverages are notorious for being full of empty calories. Not to mention, they can limit your inhibitions, leading to unnecessary snacking. What to drink instead? Try a fun mocktail with fresh fruit (Cascade Ice has some great recipe ideas that are low-calorie and low-sugar, and you can make any of them into “mocktails” by eliminating the alcohol). Drinking more water throughout Thanksgiving day can also help curb hunger cravings and keep you from overeating. Pass the H20, please!

How do you stay on track during the Thanksgiving holidays? Tell us in the comments below! Remember to “like” and “follow” us on Facebook, Twitter and Instagram. 

Did you know these 4 elements of a daily stretching routine?

by Cascade Ice on November 13, 2020

Working out and eating healthy are the fundamentals of maintaining a healthy lifestyle and managing your weight, and everyone seems to understand that these are necessary to stay healthy. However, one often overlooked aspect of health is flexibility, which is maintained through daily stretching. 

Most people think that they don’t have time to carve out in their day for stretching, or that it’s simply not important. But research has shown that stretching can help improve flexibility, as well as your overall range of motion. This can have a significant impact on your ability to stay active long term. And, it can take as little as 5 minutes a day. Here are the most important elements of a a daily stretching routine:

Before vs. After Exercise

It’s most important to do a dynamic warm up before physical activity. This could include body weight squats, walking lunges, and even pushups. You don’t want to hold stretches for a long period of time before your body is warmed up. After your workout is complete, try some side bends, shoulder stretches and hamstring stretches and hold each of them for at least 30 seconds each. This will help move the lactic acid through your muscles and increase your range of motion.

Hit the Big Muscles

When it comes to a daily stretching routine, make sure you’re focusing on the major muscle groups, like the glutes, thighs, hips, back, and shoulders. Make sure you’re also stretching both sides equally to maintain symmetry and steer clear of injury from overuse of one side. 

Know when to use caution

Sometimes our muscles can get sore from overuse, or worse – we can get stress fractures. If you have a chronic condition or an injury, adjust your stretching routine to focus on other muscles so as not to aggravate sore or torn muscles. The goal is to establish and maintain a routine that will help you stay in the exercise game for the long haul. Discuss your stretching routine with your medical provider if you have any concerns. 

Keep it up!

Stretching doesn’t have to be difficult to fit into your daily routine. What’s more important is not how long you stretch, it’s the regularity at which you perform the stretches. So, aim for 5-6 days each week, especially if you’re exercising regularly. If you skip your stretching routine, you may miss key benefits and your flexibility may decrease, making it harder to start again. 

One lesser-known tip to help with your body’s flexibility? Water! Increased water intake has been shown to contribute to overall mobility and body relaxation. If you get bored with regular water, try Cascade Ice Sparkling Water and our different product lines with zero sugar, calories or gluten. Trust us, you’ll never get bored with all the flavor combinations we offer!

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

The Five Elements of Healthy Lunch

by Cascade Ice on November 6, 2020

Let’s face it … day after day, planning what to eat for lunch can get challenging, especially when you’re feeling bored or unmotivated, or perhaps like you eat the same thing all the time!

Cascade Ice is here to save the day and give you the basics when it comes to keeping your lunch filling and healthy so you can change up the variety each day, but still stay on track with your healthy living goals. Check out these main components your lunch must have, and then add your personal touch to make it fun!

Pack your protein

Making sure that your lunch includes protein will not only boost your metabolism, but it will keep you full longer and keep your brain powered throughout the day. Aim for at least 15 grams of lean protein with every meal – think ground turkey, nitrate-free lunch meat, grilled chicken breast, or organic nut butters. 

Include the right vegetables

While it’s great to include vegetables in your lunch, make sure they are low in calories and nutrient-dense. Non-starchy choices like green leafy lettuce, tomatoes, cucumbers, and broccoli are perfect choices to meet your daily fiber intake and get a healthy dose of vitamins and minerals. Make it fun by including a dip like light ranch dressing or almond butter!

Don’t forget the fat – really!

We’ve been told for so long that fat is bad, but if you choose the right kinds of fats, you’ll actually get a healthy dose of energy if you eat them in moderation. They can also keep you fuller longer, eliminating the need for snacking throughout the day. Examples of healthy fats to include in your lunch are olive oil, nuts, olives and avocado. 

Go for the grains

Grains are a must for any lunch because they contain nutrients, minerals, carbohydrates, and dietary fiber. If you are craving a sandwich for lunch, choose whole grain bread, or try brown rice or quinoa. 

Water, water, water

We might sound like a broken record, but water intake is just as important to your overall health as what you eat. Drinking enough water aids in digestion and can boost your metabolism. Make sure you have at least one glass of water with each meal, and if you need something to switch things up, grab a Cascade Ice Sparkling Water or a glass of unsweetened ice tea. What’s your go-to healthy lunch? Tell us in the comments below or share a photo! Remember to “like” and “follow” us on Facebook, Twitter and Instagram.

Have a Haunted Happy Hour with our Spooky Champagne Bellini

by Cascade Ice on October 30, 2020

It’s spooky season! What better way to celebrate Halloween than with a simple, low-calorie, low-sugar cocktail recipe that fits the spooky vibe perfectly with its blood red color! This four-ingredient drink is the perfect combination of tart, sweet and bubbly. See below for our Halloween-inspired cocktail that is quick and easy to make and delightful to sip.

Cascade Ice Spooky Champagne Bellini

1 ounce cherry syrup (can be from maraschino cherry jar or in your local grocer’s cocktail aisle)

5 sweet cherries or other fruit garnish

2 ounces champagne or sparkling wine chilled

2 oz. of Cascade Ice Sparkling Water  in Wild Berry or Cherry Limeade

Pour syrup into champagne flute or wine glass first, followed by champagne and Cascade Ice Water, then drop fruit into glass and garnish with fruit if you desire. Make it even more “spooky” with dry ice or plastic spiders on the glass. Happy Halloween!Do you have a favorite Halloween recipe? Tell us in the comments below or share a photo! Remember to “like” and “follow” us on Facebook, Twitter and Instagram.