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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.

Easy Ways to Make Your Diet More Nutritious

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

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

How to Create an Affordable and Awesome Home Gym

by Cascade Ice on October 22, 2020


We are living in unprecedented times that call for more caution to be taken when it comes to exposing ourselves to COVID-19 by visiting restaurants, shopping malls and gyms. Which is why millions of Americans have opted to get their exercise from the comfort and safety of their home instead of workout facilities where germs are more easily spread. But what if you do not have a lot of money to spend? You can still build an amazing space to get your daily dose of exercise at home. Here’s how!

Identify the perfect spot

Some have an extra room in their home that could easily be converted to a workout space, but many do not. In the latter case, exercising outside when the weather is optimal is an option as well. The exact space you will need will depend on what types of workouts you plan to do. If you would simply like a yoga and stretching area, roll out your yoga mat and you are set! If you would like some weights, kettlebells or barbells, make sure you choose a space that will accommodate more room for you to perform various exercises with different types of weights. Make sure the room is well ventilated and comfortable. Add some music if you would like!

Use household items

Don’t have any weights or workout equipment and hate the idea of spending money on it? Try using household items. A sturdy chair or couch can be used as a bench for tricep dips and chest presses, in addition to tons of other exercises. Soup cans can be used as weights, and heavy reusable grocery bags filled with cans could be used as a kettlebell. Or look at your local thrift stores, discount stores or online swap sites to see if anyone near you is selling or offering used equipment. 

Come up with workout routines

The Internet is a treasure trove of free workout inspiration! Whether you are looking for an intense, quick HITT workout or need pointers on weight-lifting exercises, most of it can be found for free on YouTube. Of course, there are other paid options that require memberships or even apps that will provide daily workouts. This takes the guesswork and the boredom out of working out at home, and some people report that it feels as though you’re in a group fitness setting, which can often keep your motivation going.

Recover like a champ!

One of the most important parts of any workout, whether it’s at home, outside, or at a gym, is recovery. If you do not stretch and hydrate after a workout, it can leave you with cramps, fatigue and soreness that will undoubtedly decrease your chances of making it a daily habit. So, what is the best way to make sure you reap all the benefits of at-home exercise? Make sure you hydrate! Plain water or fancy water (Cascade Ice Sparkling Water is a fantastic way to make sure you don’t get bored) – all that matters is that your body gets back the water that you sweat out during exercise. And taking 5-10 minutes to stretch after a workout can decrease your chances of getting injured. Plus, it feels great!Do you have a home workout space? Tell us in the comments below or share a photo! Remember to “like” and “follow” us on Facebook, Twitter and Instagram.