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4 Ways to Easily Read Food Labels for Healthier Living

by Cascade Ice on July 7, 2022

Nutrition is a crucial element to living a healthy life, but to this day, there is so much misinformation still out there – is coffee good or bad for you? What about chocolate? Red meat? Instead of relying on what different internet articles claim, reading product labels is a great habit to get into if you want to keep track of what you’re fueling your body with each day. 

But how can you do it if you don’t have much time and you’re not sure what to look for? Below, we’ve rounded up 5 simple ways you can get started on this healthy habit of nutrition label reading. 

Check the serving size

The most important element to get started in reading product labels is determining the serving size. Check at the top of the label to see how many servings the package of food contains. Sometimes, we inadvertently read the nutrition numbers on the rest of the label thinking that they don’t sound all that bad – however, the serving size may be quite small, and you need to multiply those numbers by 2 to get a more realistic view of what you’re consuming. For example, an average 20-ounce bottle of soda typically contains 2.5 servings, at 110 calories each. But usually, you wouldn’t drink just one serving – so make sure you’re paying attention to that because things like sugar, calories and sodium can really add up quickly.

Make sure you take into account calories from fat

While this part takes a little bit of math, it’s crucial in limiting fats in your diet. To find out the calories in your food derived from fat, simply divide the number of calories from fat by the total calories. For example, if the serving is 150 calories and 50 are from fat, the food is 33% of calories from fat. Marketing gimmicks – like “99% fat free” – on packaged foods can be very misleading, since they’re based on percent of weight, not calories. This quick math will help you decide whether to limit or avoid a product altogether that may have too much daily fat allowance.

Determine your daily allowances

The percent Daily Value (% DV) tells you how many nutrients in a serving of food or drink contributes to a 2,000/calorie a day diet. While the average person needs 2,000 calories a day, we’re all different and may need more or less depending on their lifestyle and activity. For example, if you’re eating fewer calories per day and eat only one serving, your % daily value will be higher than what’s on the product label. 

Most Americans exceed the daily limits for saturated sodium, fat and added sugar. To limit this, make sure to choose foods to get less than 100% DV of these, and account for how many calories are in your daily diet. Also, make sure to eat food rich in fiber, calcium, potassium, and vitamin D to help ward off cardiovascular disease, high blood pressure and diabetes.

Organic certifications

While it’s not realistic to eat organic 100% of the time, it’s good to try and seek out organic products when given the option. When looking for organic products, make sure it’s not a product that simply states “Organic” in the title of the product or “made with organic ingredients”, but instead is marked with the official USDA organic certified logo. These products follow strict production, handling and labeling standards and go through the organic certification process. Did you know that our entire Cascade Ice USDA Organic Sparkling Waters are USDA Organic certified? Check out more here.  

Are you new to label reading or are you a pro? Tell us in the comments below or share a photo! Remember to “like” and “follow” us on Facebook, Twitter and Instagram.

5 Weight Loss Mistakes to Avoid

by Cascade Ice on December 9, 2020

This upcoming year, just like every other year, millions of Americans will make New Year’s resolutions to lose weight and live a healthier lifestyle. But, by the 6-month mark, less than half of them will be unsuccessful in losing or maintaining their weight. 

What are the common pitfalls that often cause people to fail at their diet? The answers may be more straightforward than you think! Read on to find out the most common mistakes so that you can avoid being another New Year’s resolution dropout!

You Fall into Marketing Traps

As a society, we often get duped into the idea that fat-free and gluten-free are always a healthier option. However, reading the actual ingredients on products is an important part of weight loss. Unfortunately, sometimes health claims on diet foods are misleading. Instead of falling for fancy marketing language on products, get to know what’s actually in your food and adjust your purchases from there. Remember – not all foods with high fat content or gluten are bad for you! Each person is different. Consult your doctor to come up with a food plan that’s tailored to your body’s needs.

You Drink Your Calories

It’s so easy to forget how much sugar is in that frappucino, or how many calories are in that post-workout sports drink. Instead, make it a rule to only drink water (or a lightly sweetened sparkling water like Cascade Ice), and only the occasional sugary beverage. Unfortunately, sugary, high-calorie drinks contain a large portion of your daily dietary allowances, but won’t leave you satisfied for long. As a result, you end up consuming way more calories and sugar than you even realized. 

You Skip Meals

Most people mistakenly think that skipping meals is an easy way to eat less calories throughout the day when trying to lose weight. However, studies have shown that it can often lead to overeating later on, which completely defeats the purpose! Not only that, but skipping food can cause your metabolism to stall. Instead, opt for a quick, high-protein option if you’re busy and can’t enjoy a full meal, like a protein smoothie or homemade trail mix.

You Pass on the Treats

It’s counterintuitive, but experts agree that if you deprive yourself of your favorite treats completely, you are more likely to binge later on. Instead of completely nixing treats, allow yourself a small one each day, whether it’s salty chips or a piece of chocolate. In the long run, you’ll be happier and less likely to fall off the healthy eating bandwagon.

Your Sleep Schedule is Out of Whack

Sleep is one of the most crucial aspects to living a healthy life, and it correlates directly to your diet goals. Getting regular, uninterrupted sleep each night can regulate hormones and stave off cravings, which in turn can keep you on track. Aim for 7-8 hours each night, and try to stick to the same schedule.How do you maintain a healthy lifestyle? Tell us in the comments below or share a photo! 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

Ditch Sodas For Good by Swapping with Cascade Ice Sparkling Water

by Cascade Ice on October 2, 2020

Are you a self-described soda addict? Or perhaps you have a daily soda (or two) and don’t really know exactly what you’re consuming. We get it – that rush of sugar and caffeine can really help push you through a day where you feel like you’re dragging. But studies have shown that the long-term effects of soda consumption can lead to things like heart disease, diabetes and obesity. 

Many Cascade Ice fans have made the leap and nixed soda from their diet with the help of our sparkling waters. We have several different product lines with many different flavors to choose from, with zero sugar or calories. Twist the cap or pop the can open to reveal fizzy, fruity flavor that will never leave you bored. We promise you won’t miss soda one bit!

Want more proof that it’s time to kick sodas to the curb? Check out our scorecard compared to an average soda:

Typical soda

240 calories

75 mg of sodium

65 grams of sugar

57 mg of caffeine


Cascade Ice USDA Organic Sparkling Water

0 calories

0 sodium

0 sugar

0 caffeine

Still want the caffeine? Our Cascade Ice Organic Caffeinated line is for you! Clean caffeine with crisp flavor, and just the right amount of caffeine to keep you going. 

Have you kicked your soda habit using Cascade Ice as an alternative? Tell us in the comments below, or share a photo! Remember to “like” and “follow” us on Facebook, Twitter and Instagram