by Cascade Ice on September 25, 2020
Do you usually crash after your morning coffee and bagel? Do you head for the vending machine to help you get through the afternoon slump? You may need some help managing your sugar intake. Whether we realize it or not, most Americans consume around 70 grams of sugar each day, and the daily recommended limit is 25 grams for women and 38 grams of sugar for men. And unfortunately, it can be a slippery slope – when you consume more sugar in your diet, you end up craving more.
There are many reasons why sugar is so addicting. It can release the “feel good” brain chemical, serotonin. It can also release endorphins, which makes us feel calm and happy. Too much sugar in our diet can lead to issues like heart disease and diabetes. So how can you stop the sugar cravings for good? Here are some easy to implement tips that you can refer to each day, making small changes that add up to a healthier lifestyle overall.
Make a plan
Whenever you’re trying to make changes to your lifestyle, it’s always enlightening to sit down and write everything out. Chronicle your food and activities for a week, taking special care in identifying where you can make small changes. Then, make a plan. Set attainable goals for yourself and celebrate when you’ve achieved them! A lousy diet often results from a lack of planning and reaching for less healthy choices out of convenience. After all, we live fast-paced lives. So slow down, plan, and celebrate your progress.
Get moving
Especially during a pandemic, it’s easy to stay inside and brush off plans to get out and exercise. But now more than ever, it’s important to get your body moving, your blood flowing, and boosting your energy levels. Does this have to be 6 miles of running every day? Absolutely not! Start with a daily neighborhood walk, or taking a flight of stairs instead of the elevator, or even a virtual yoga class. It really doesn’t matter how decide to move your body, just move it! Studies have shown that mild exercise can trigger metabolic processes that make more blood sugar available to the brain, which reduces cravings for sugary, processed foods.
Tackle cravings with fresh fruit
Sugar cravings are unavoidable, especially when you’ve just started your journey to a low-sugar lifestyle. Keep lots of fresh fruit handy for when sugar cravings hit. Unlike processed sugar, with fruit you also get fiber, nutrients, and refreshing, sweet taste. Like we mentioned above, having these things ready at all times make it easy to make better choices.
Stay hydrated
We’ve said it before and we’ll say it again … staying hydrated is one of the most important things you can do to maintain a healthy lifestyle. Staying optimally hydrated in particular can help you manage sugar cravings too. Replace sodas and juices with water or an organic sparkling water to help reduce your added sugar and overall calorie intake each day. Check out what Cascade Ice Sparkling Water has to offer!
Indulge occasionally
We know, it sounds counterintuitive. But making huge, sweeping changes can sometimes backfire if you don’t give yourself a little “wiggle room.” So, our advice is to give in a little when it comes to your sugar cravings. Allow yourself a small amount of what you’re craving, whether it’s a small cookie or some soft serve. Enjoying a little of what you crave can help you avoid binging and failing altogether. So give yourself some love and allow yourself some small treats every so often! You’ll be surprised at how it helps you stay the course.
How do you curb your sugar cravings? 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 August 21, 2020
The current world we live in can often feel overwhelming. We’re inundated with news and new information, and many are juggling difficult career situations or working from home along with caring for family. But what about taking good care of your own health and well-being? With so many things going on during the COVID-19 pandemic, it’s easy to forget that we need to set aside time to make sure we’re managing our lives in the healthiest ways possible. This includes daily self-care.
Self-care can look differently to different people. Perhaps it’s getting out for a nice long walk around the neighborhood, or maybe it’s cooking up some comfort food. Whatever you choose to do each day, make sure that it helps to keep your mind and body healthy – even if that means turning off the news! Here are just a few tips that you can use to take care of yourself during uncertain times like these.
Eat healthy foods and maintain a well-balanced diet as best you can. Make sure to include in-season vegetables and fruits, lean meats and grains, and take a multivitamin to fill in any gaps in your diet.
Drink plenty of water to stay hydrated and keep your brain functioning optimally. If you feel fatigued, it’s likely due to dehydration, so make sure to drink at least half of your body weight in ounces (even more if you work out)
Give yourself little “treats” to make life fun. Staying at home can be monotonous, so it’s fun to incorporate spontaneous things like a family dance party or a fun, new cocktail recipe!
Get some form of exercise everyday. This may sound daunting, but climbing a flight of stairs or taking your dog for a walk is considered exercise. Getting your blood flowing has amazing benefits for your mental health, too.
Practice deep breathing. Take a few minutes each day (it’s best to do this first thing in the morning to set the tone for your day) to close your eyes and take several slow, deep breaths and focus on something. It will help clear your mind and put you in a happier mood instantly!
Utilize technology to maintain connections with friends and family that may not be nearby. While the state of the world has prevented us from socializing like we used to do, social media and video calls provide an amazing way to stay connected to others.
Practice graciousness. While times are tough, we could all acknowledge that we have things to be grateful for. The biggest one? Our health! Consider writing 3 things you’re grateful for each day in a gratitude journal and reminding yourself of those things throughout your day. It will put you in a positive mindset for the entire day.
Help others in need. While this may not seem like traditional self-care, many people report feelings of happiness when they reach out and help others. Check on older people in your community, or donate money or supplies to local organizations in need.
What are some ways that you have practiced self-care? 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 April 16, 2020
Over the last several years, new research has emerged that shows the link between stress and health problems – both physical and mental. Especially during these trying times in our world, it’s important to find ways to manage your stress, in order to stay happy and healthy. Here are some quick, easy tips you can practice doing each day to keep your stress at bay.
Guided Imagery
A relatively new technique, guided imagery can essentially be described as “going to your happy place” – using your mind to picture yourself in a relaxing scenario such as a beach vacation or a hot bath. Guided imagery is effective because it can be done most anywhere, whether it’s taking a quick break from work, or before bed to wind down each night. Think through all of the senses and what each sense would experience in the place you’ve imagined, allowing yourself to feel as though you’re really there. If done regularly, guided imagery will help you return to the present moment with a fresh perspective and a more relaxed state of mind.
Physical Exercise
As daunting as it sounds, daily physical exercise doesn’t have to be doing a neighborhood jog everyday. Instead, simply make small efforts daily to get your body moving and get your heart rate up. Take the stairs instead of the elevator, take the dog for a long walk, or march in place while you type out an email. Increasing your blood flow will feed endorphins to your brain, which will help with your mental health as a result.
Breathe!
Yes – we breathe all day long. But practicing intentional breathing can have a profound effect on your stress levels. Breathe in through your nose and intentionally let your belly fill all the way up with air. Count to 5 slowly as you inhale, hold for 2 seconds, and then breathe slowly out of your nose. Do this simple trick each time you feel stress creeping in – it will undoubtedly help you “breathe out” stress and tension, leading to a more relaxed body and mind.
What are some ways that you manage stress? Tell us in the comments below! Remember to “like” and “follow” us on Facebook, Twitter and Instagram.
by Cascade Ice on February 25, 2020
Everyday life can sometimes take over, and our best intentions of eating healthy and staying in shape can take a backseat to the hustle and bustle and stress we encounter each day. But, the good news is, studies show that the way to sustain long-term health is to make small changes in your daily routine, rather than a huge overhaul of behaviours. So what does this mean? It means that you don’t have to sacrifice living an enjoyable life to be healthy. All it takes is just a few small “tweaks”! Here are a few expert-driven tips that will help you stay on track with your health and fitness goals for the long haul.
Walk Every Day
It doesn’t have to be a marathon, or even a long walk on the beach. You simply need to get your blood flowing every day, whether it’s taking the stairs instead of the elevator, biking to your friend’s house, or walking the dog around the neighborhood. All of these things will help elevate your mood, burn calories, and relax stiff muscles and joints. Make it your goal to walk each day.
Hydrate, Hydrate, Hydrate
One of the most important pillars of health is keeping your body hydrated. After all, all the major organs in your body simply wouldn’t work without adequate water intake. Make it your goal to drink at least 9 cups of water everyday. If you get bored with plain water, add a lime or lemon slice, or try one of the unique flavors offered by Cascade Ice Sparkling Water. Need more reasons to reach your hydration goals? Healthy-looking skin and more energy! Who doesn’t want that?
Establish a Regular Sleep Routine
Recent studies have shown that the most important thing when it comes to sleep is not necessarily how much you sleep each night, but having a consistent bedtime as well as having uninterrupted sleep. In fact, irregular sleepers were more likely to be obese, and have diabetes and high cholesterol.
Any easy way to make sure you’re getting to bed on time is to set an alarm for 30 minutes before your goal bedtime, and turn off all devices, turn the lights low, and lay down. This will give your brain and body plenty of time to “wind down” and drift into a deep sleep.What easy ways do you incorporate into your daily routine in order to stay healthy? Tell us in the comments below! Remember to “like” and “follow” us on Facebook, Twitter and Instagram.
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