by Cascade Ice on December 30, 2023
Fall and Winter seasons are notorious for bringing about seasonal illnesses. If you’re looking to boost your immune health, you may wonder how to help your body fight off illnesses quicker or avoid them altogether.
The good news is that lifestyle and dietary changes can boost your body’s natural defenses and help you fight sickness and get back to feeling better fast. Here are 5 tips to help boost your immune system naturally.
Hydration
While hydration won’t protect you from germs, staying hydrated (especially during the drier winter months) is especially important for your overall health. Being chronically dehydrated can result in headaches and can hinder all sorts of bodily processes like mood, physical endurance, digestion and kidney function – which, you guessed it – can increase your odds of getting sick.
Make sure that you’re drinking enough water so that your urine is a pale yellow-color. While water is king, you can also add flavored electrolytes to help your body hydrate more efficiently. You can also add fresh fruit to your water or opt for a flavored sparkling water like Cascade Ice Sparkling Water. And don’t forget – tea and juice are also hydrating, but make sure water is your main source of hydration.
Sleep
Did you know that immunity is closely tied to quality sleep? In fact, studies have shown that poor sleep habits can make you more susceptible to sickness. And, if you get sick, your body might also tell you that you need more sleep than usual to help fight off the illness.
Adults should aim to get at least 7-8 hours of sleep per night, while children need more like 9-12 hours depending on age. The most important part, however, is the quality of your sleep. Make sure you’re getting uninterrupted sleep by establishing healthy sleep routines that you can stick to each night. 30 minutes before bedtime, turn off screens, make sure you’re sleeping in a dark environment, and use a white noise machine or app to drown out noise. Sticking to an exercise routine earlier in the day can also help you fall asleep faster and stay asleep.
Eat fermented foods
You may not know that consuming foods that are full of beneficial bacteria can boost your immune system and ward off illness. These good bacteria are referred to as probiotics which live in your digestive system. Research suggests that a good gut microbiome can help your body fight off disease. Foods like yogurt, kimchi and sauerkraut contain probiotics, so aim to incorporate them into your diet every week. If you can’t regularly eat fermented foods, taking a probiotic supplement is a good option as well.
Limit sugar
Added sugars are present in so many of the foods and beverages we consume, which can lead to obesity. Obesity, type 2 diabetes and heart disease may increase your risk of getting sick by weakening your immune system over time. To keep your sugar intake in check, make sure to follow dietary guidelines for your age, weight and lifestyle. For a 2,000 calorie per day diet, your sugar shouldn’t exceed 25 grams. Look for low or no-sugar options when it comes to food and drinks.
Take supplements
Experts agree that supplements can help strengthen your body’s immune response. However, because they are not regulated by the FDA, you should buy high-quality supplements that are independently tested by trusted third-party organizations like NSF International and ConsumerLab. Some great supplements to take during cold and flu season (which are backed by research studies) are vitamin C, vitamin D, zinc, echinacea and elderberry. Make sure to stock up on these to take throughout the season!
How do you boost your immune system? Let us know in the comments below! Remember to “like” and “follow” us on Facebook, Twitter and Instagram.
by Cascade Ice on December 12, 2023
Is it feeling wintery in here, or is just us? We may have a few more weeks until “official” winter, but we love to celebrate with seasonal, low-sugar cocktails whenever possible. We love this cocktail because not only is it easy to make with zero prep, but it tastes like the holiday season in a glass! We suggest using an organic unfiltered apple cider for this cocktail, which you’ll need to shake well. Unfiltered cider contains less sugar, which keeps this cocktail “skinny” and low sugar.
We suggest making this cocktail in a bigger batch and sharing it with friends at your holiday party or next family get-together. As always, if you’re looking to concoct a delicious mocktail, simply omit the alcohol and it will still be as delicious as ever! If you’d prefer to make a large batch in advance, you can mix all the ingredients together except the prosecco and Cascade Ice and add those in when you’re ready to serve. Read on for how to make our Cascade Ice Skinny Cherry Apple Cider!
Ingredients
3 cups unfiltered organic apple cider
3 oz whiskey
5 cups prosecco or sparkling wine
1 oz of bitters
1 bottle of Cascade Ice Sparkling Water in Cherry
6 thin slices fresh apples
3 cinnamon sticks
2 cups ice
Directions
In a large punch bowl, pour all ingredients and gently stir. Serve within 1-2 hours of preparation. Garnish with extra cinnamon sticks or apples, if desired. Cheers!
Will you be making our Skinny Cherry Apple Cider this season? Let us know in the comments below or share a photo! Remember to “like” and “follow” us on Facebook, Twitter and Instagram.
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Recipes
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.
