Author: CF Clinical Nutrition

From feasting and cheersing to curling up on the couch for Christmas flicks and hunkering down inside, the holidays are a time for comfort and joy—but the most festive time of the year can also be the most harmful on our general health and wellness. Couple an increased alcohol intake and added refined sugars with the fact flu and virus season is at its peak, and you have a recipe for a not-so-holly-jolly holiday season. Today, then, we’re offering up five high-impact healthy holiday tips to help you celebrate, without sabotaging your health and diet plans.

Grab a glass, get ready to revel, and read on—we break down our top tips for a health-conscious (but just as festive) holiday below!

Healthy Holiday Tip No. 1: Embrace the mocktail.

Holiday celebrations bring plenty of reasons to raise your glass (this year, over Zoom)—but all of that imbibing can weigh you down and make it harder for your immune system to function at its absolute best, ultimately making you more susceptible to flu and virus season. While we don’t expect you to skip the champagne and pass on the prosecco entirely (we’re not total grinches!), you can make the conscious decision to replace every one to two cocktails with a “mocktail” instead. Simply replace the bubbly or spirits your cocktail recipe calls for with club soda or, for the added benefits of probiotics, kombucha.

Healthy Holiday Tip No. 2: Make smart recipe swaps.

When it comes to healthy holiday tips, perhaps the most beneficial thing you can do is get a bit more conscious about all of those holiday classics you’re cooking up. Instead of skipping the pumpkin pie and mashed potatoes all together (we’d never ask you to do that), try making small swaps across the board that, together, make a major difference in your calorie and sugar intake. A few of our favorite healthy holiday swaps include:

• Replace eggs with flaxseed (one T of flaxseed + three T of water to replace one egg) for healthy fats, antioxidants, and added fiber
• Replace russet potatoes with sweet potatoes for fewer calories, fewer carbs, more vitamin B, and more vitamin A
• Replace refined white sugar with coconut sugar for a lower glycemic index and added iron, zinc, calcium, and potassium
• Replace butter with coconut oil for added essential fatty acids and no dietary cholesterol
• Replace corn syrup with raw honey for added antioxidants and a lower concentration of fructose

Healthy Holiday Tip No. 3: Help your digestive system along.

The holidays don’t just wreak havoc on our diets—all of those refined carbohydrates, alcohol, and saturated fats can also hamper our digestion. A healthy digestive system is key for getting optimal nourishment from the foods you eat and ensuring your immune system is working its best. Taking care to help your digestive system along through the holidays is one of the most important things you can do to feel less bloated and more comfortable overall. A few healthy holiday tips to keep that digestion going strong and steady?

• Keep the skins on your potatoes: Vegetables with skins give us the added fiber our bodies need for optimal digestion.
• Opt for a whole-grain roll instead of a white one: Whole-grain foods are rich in fiber, which aids in digestion (as opposed to white breads, which contain processed, refined grains and sugars which can hamper digestion).
• Get plenty of probiotics: From yogurt to kefir and kombucha, make it a point over this holiday season to up your probiotic intake to keep yourself regular and enhance your gut health.
• Stay hydrated: Drinking plenty of water and clean electrolyte drinks will help you stay hydrated, which is a key part of a well-functioning digestive system. Women should aim for 8-11 cups of fluids each day; while men should aim for 10-15 cups. (Psst…we break down all of the benefits of staying hydrated in winter here!)
• Get your daily greens: Green leafy vegetables are one of the most beneficial foods you can eat for a healthy digestive system. Try using spinach or kale in a salad that typically calls for romaine—or turn potatoes au gratin into spinach au gratin for a treat that’s just as warm and comforting but twice as nice on your digestive system.

Healthy Holiday Tip No. 4: Decrease your exercise goals—and aim for short bursts of movement.

Say what? Hear us out on this one. The holidays are a time for curling up by the fireplace with a cup of hot cocoa and a desire to do absolutely nothing. If we don’t change our workout plan to accommodate the hope for hibernation we all feel during the holidays, we’ll only fail to meet our movement goals entirely. Rather than having the goal of running five miles a day like you might in summer, adjust your movement goals to be more manageable and much more realistic—so they’re less overwhelming and more likely to get you off the coach to achieve them.

Research shows that just 30 minutes of cumulative exercise each day in short bursts can be just as beneficial as long, extended efforts. Maybe you set a goal of doing ten push-ups a day and taking a short one-mile walk around the neighborhood. Maybe you do 15 squats while you’re waiting for that pie crust to turn golden-brown in the oven, and then take the laundry up the stairs in two separate loads (rather than all at once) to reap the benefits of tackling that staircase twice. The possibilities are endless—but the goal is simple: to create a winter workout plan that you’re actually able to stick to, rather than holding onto unrealistic summer exercise goals that no longer suit the season.

Healthy Holiday Tip No. 5: Give yourself the gift of strategic splurges.

No-one likes a grinch—staying healthy throughout the holidays doesn’t mean depriving yourself altogether. Instead, it’s all about getting strategic about when, where, and how you choose to splurge. Here are some of our favorite healthy holiday tips for strategic splurges:

• Splurge on sugary foods earlier in the day, so you have more time to burn off the calories: Rather than apple pie and ice-cream after a late dinner, allow yourself a cinnamon roll early in the day for breakfast. The earlier in the day you get your empty calories out of the way, the more time you have to burn them off.
• Designate a “splurge” area on your plate. If there’s a holiday dish you absolutely can’t live without, don’t deprive yourself of it. Instead, dedicate about 1/5th of your dinner plate to your “splurges”. Whatever fits in that area is free game. Then, fill the rest of your plate up with veggies, salads, and more meaningful calories.
• Make strategic deposits into your “splurge” account. Think about splurging as you would spending—if there’s no money in your account, you can’t pull from it. If you have a big holiday dinner coming up Friday evening, try exercising a little longer and eating healthier on Wednesday and Thursday.

Overall, a healthy holiday is all about being intentional, conscious, and realistic with your choices—rather than depriving yourself completely. Make strategic decisions, allow yourself some wiggle room when warranted, and be forgiving when you can (it’s the holidays, after all!). Follow the above tips, and you’ll find yourself feeling light, nourished, and ready to tackle 2021 without missing a beat!

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Ready for more goodness? Browse the rest of the CF Nutrition blog for empowering health, wellness, and lifestyle tips. And don’t forget to give your body the best chance at a healthy holiday season by hydrating with the clean, clinical replenishment of CF(Rehyrdate)® and nourishing with the powerful plant-based protein in CF(protein)®, our fan-favorite immunonutrition drink.

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As we roll into the holiday season this year, we’re all focusing a bit more on keeping ourselves and our families healthy, safe, and well-fueled. One great place to start is with our nutrition, and with Thanksgiving fast approaching, we thought it would be the perfect time to bring you a few of our favorite healthy Thanksgiving recipes that are full of flavor AND immune-boosting nutrients. If you’re looking to boost the nutrition content of your big feast without compromising any of the flavor, this healthy Thanksgiving menu is just the ticket!

Healthy Thanksgiving Menu

Appetizers & Sides

Plant-Based Green Bean Casserole (Vegan)

INGREDIENTS

FOR THE ONION TOPPING

• 1 small onion, thinly sliced
• 1 tbsp. extra-virgin olive oil
• Kosher salt
• Freshly ground black pepper
• 3 tbsp. all-purpose flour
• 2 tbsp. Panko bread crumbs

FOR CASSEROLE

• 1 lb. green beans, trimmed
• 6 tbsp. extra-virgin olive oil, divided
• 2 medium shallots, finely chopped
• 8 oz. sliced mushrooms
• Kosher salt
• Freshly ground black pepper
• 2 cloves garlic, minced
• 1/4 c. all-purpose flour
• 3 c. almond milk

DIRECTIONS

1. Make onion topping: Preheat oven to broil on medium and line a medium baking sheet with aluminum foil. In a medium bowl, toss onion with olive oil and season with salt and pepper. Add flour and Panko and toss to coat onions. Broil, tossing every 2 to 3 minutes, until onions are crisp and golden, about 6 to 8 minutes in total. Turn oven down to 375°.
2. Prepare an ice bath. In a large pot of boiling water, add green beans and cook until bright green, about 6 minutes. With a slotted spoon or tongs, quickly transfer green beans to ice bath to cool, then drain and transfer to a large bowl. 
3. In a large ovenproof skillet over medium heat, heat 2 tablespoons olive oil. Add shallots and cook, stirring occasionally until tender, about 5 minutes. Add mushrooms and season with salt and pepper. Cook, stirring often, until mushrooms are golden, about 5 minutes more. Stir in garlic then transfer mixture to the bowl with the green beans. 
4. Heat remaining 4 tablespoons of olive oil in the same skillet over medium heat. Whisk in flour and cook until golden, about 2 minutes. Gradually whisk in almond milk and bring to a simmer. Cook until thickened, about 4 minutes. Remove from heat then add green bean mixture and toss until even combined. Transfer mixture to a medium casserole dish. 
5. Bake until warmed through and bubbling around the edges, about 20 minutes. Top with “fried” onions and bake 5 minutes more. 

Cauliflower Stuffing

INGREDIENTS

• 4 tbsp. butter
• 1 onion, chopped
• 2 large carrots, peeled and chopped
• 2 celery stalks, chopped or thinly sliced
• 1 small head cauliflower, chopped
• 1 c. (8-oz.) package baby bella mushrooms, chopped
• Kosher salt
• Freshly ground black pepper
• 1/4 c. freshly chopped parsley
• 2 tbsp. freshly chopped rosemary
• 1 tbsp. freshly chopped sage (or 1 tsp. ground sage)
• 1/2 c. low-sodium vegetable or chicken broth

DIRECTIONS

1. In a large skillet over medium heat, melt butter. Add onion, carrot, and celery and sauté until soft, 7 to 8 minutes.

Add cauliflower and mushrooms and season with salt and pepper. 2.Cook until tender, 8 to 10 minutes more.

Add parsley, rosemary, and sage and stir until combined. Pour over broth and cook until totally tender and liquid is absorbed, 10 minutes. 

Main Attraction

Air Fried Garlic-Spiced Turkey Breast

INGREDIENTS

• 2 lb. turkey breast, skin on
• Kosher salt
• Freshly ground black pepper
• 4 tbsp. butter, melted
• 3 cloves garlic, minced
• 1 tsp. freshly chopped thyme
• 1 tsp. freshly chopped rosemary

DIRECTIONS

1. Pat turkey breast dry and season on both sides with salt and pepper. 
2. In a small bowl, combine melted butter, garlic, thyme, and rosemary. Brush butter all over turkey breast. 
3. Place in basket of air fryer, skin side up and cook at 375° for 40 minutes or until internal temperature reaches 160°, flipping halfway through.
4. Let rest for 5 minutes before slicing. 

Thanksgiving Cauliflower Roast (Vegan)

INGREDIENTS

• 1 large head of cauliflower
• 4 tbsp. Vegan melted butter, divided
• Kosher salt
• Freshly ground black pepper
• 4 whole cloves garlic (skin-on)
• 4 leaves fresh sage
• 4 sprigs fresh thyme
• 4 sprigs fresh rosemary

FOR THE GRAVY

• 4 tbsp. butter
• 1/2 onion, finely chopped
• 4 oz. cremini mushrooms, finely chopped
• 1 tsp. freshly chopped sage
• 1 tsp. freshly chopped rosemary
• 1 tsp. freshly chopped thyme
• 3 tbsp. all-purpose flour
• 2 to 4 c. low-sodium vegetable broth

DIRECTIONS

1. Preheat oven to 450°. Put cauliflower in a large oven-safe skillet, rub all over with 2 tablespoons of melted butter, and season with salt and pepper. Arrange garlic and herbs around cauliflower. 
2. Bake until cauliflower is tender and slightly charred, brushing with remaining 2 tablespoons melted butter halfway through, 1 hour to 1 hour 30 minutes. (Pierce cauliflower with a paring knife to check if it’s ready.)

MAKE GRAVY

1. 1. In a small saucepan over medium heat, melt butter. Add onion and cook, stirring until soft, 5 minutes. Stir in mushrooms and herbs and season with salt and pepper. Cook, stirring, until mushrooms are soft and golden, about 4 minutes.
2. Add 1 or 2 cloves of the roasted garlic (skins removed), breaking up cloves with a wooden spoon.
3. Stir in flour and cook 1 minute, then whisk in 2 cups of broth and bring mixture to a boil. Reduce heat to low and simmer until mixture has thickened to your desired consistency, 5 minutes. (Add more broth if desired.) Serve cauliflower with gravy. 

Sweets & Treats

Sweet Potato Casserole with a Pecan Crumble

INGREDIENTS

Maple Pecan Topping:

• 3 tablespoons maple syrup or agave nectar
• 8 tablespoons almond flour or any flour
• 1 1/2 tablespoons melted vegan butter
• 1 1/2 cups pecans coarsely chopped, or walnuts

Sweet Potato Casserole:

• 3.3 pounds sweet potato peeled and cut into 1 inch cubes
• 3 tablespoons sugar any kind works, brown sugar, cane or coconut sugar
• 3 tablespoons maple syrup or agave nectar
• 1/4 cup vegan milk any kind works
• 6 tablespoons oil any kind works such as olive oil or unrefined coconut oil
• 6 tablespoons vegan butter softened
• 1 teaspoon cinnamon
• 1/2 teaspoon sea salt

DIRECTIONS

Casserole

1. Preheat oven to 350°F/180°C and prepare a 8×11 or 9×13 casserole dish. Set aside.
2. In a 4 QT pot of boiling water, boil the sweet potatoes for 15-20 minutes, until fork soft.
3. When the sweet potato is finished boiling, drain and mash.
4. Add the sugar, maple syrup, vegan milk, oil, vegan butter, cinnamon and sea salt, on top of the mashed sweet potato. Using the same potato masher or fork, mix all the ingredients together until they are incorporated, for about 2 minutes of mashing. 
5. Spoon sweet potato mix into the casserole dish. 
6. Top with Maple Pecan Topping (below)
7. Bake for 30 minutes (check that nuts don’t burn – if they are browning too quickly, cover with foil) then remove from oven.
8. Allow to cool for 10 minutes and then serve. Enjoy!

Maple Pecan Topping

1. Add the maple syrup, flour, melted vegan butter, and pecans to a bowl. Stir it all together until combined. 
2. Sprinkle it on top of the casserole. Feel free to double or even triple the topping.  

Perfect Pumpkin Bars

INGREDIENTS

CRUST

• 2 1/2 c. Gluten Free Honey Nut Cheerios cereal
• 3 tbsp. sugar or firmly packed brown sugar
• 1/3 c. butter, melted

FILLING

• 2 eggs
• 1/2 c. brown sugar
• can Pumpkin
• can evaporated milk
• 1 tsp. cinnamon
• 1/4 tsp. ginger
• 1 tsp. vanilla
• 1/2 tsp. salt
• Powdered sugar, for dusting

DIRECTIONS

1. Make crust: Preheat oven to 350 degrees F. Grease a 9”-x-9” square baking pan.
2. Crush Cheerios into fine crumbs inside a large resealable plastic bag using a rolling pin. (Alternatively, pulse the cereal into fine crumbs with a food processor.) Combine Cheerios crumbs, melted butter, sugar, and salt and blend until combined.Press crumb mixture into the bottom of the greased baking pan. Bake until beginning to turn golden, about 7-8 minutes. Let cool while you make filling. Turn the oven temperature up to 425 degrees.
3. Make filling. Beat all filling ingredients together until smooth. 
4. Pour filling into crust and bake 15 minutes. Reduce oven temperature to 350 degrees F. Bake about 35 minutes longer or until toothpick inserted in center comes out clean. Let cool to room temperature then refrigerate until chilled.
5. Sift powdered sugar over sliced squares before serving

Wishing you & your loved ones a safe and healthy Thanksgiving!

While we tend to associate dehydration with sweating through the summer heat, there are a number of factors that make staying hydrated in winter just as important as swigging away on summer’s most sweltering days. Today, then, we’re breaking down all you need to know about the biological responses and big-time benefits behind staying hydrated in the winter months. Reach for something refreshing, and read on!

1. Cold weather decreases your thirst sensation.

One of the top reasons staying hydrated in winter is important? You’re more likely to become dehydrated. You don’t feel the need to cool down with an ice-cold drink the way you do in sweltering summer months—so you reach for water or an electrolyte drink far less often. This isn’t just because water is less enticing in winter (which it is) or we feel less hot (which we do)—but, according to The University of New Hampshire, it’s because “…cold actually alters thirst sensation” as it relates to the way our brains excrete AVP (a hormone that regulates fluids) and how our hypothalamus signals our cortex to create a thirst drive.

In other words, you have two factors working against your ability to stay hydrated in winter months: you crave less water both naturally (it’s cold; you’re sweating less; it’s not appealing) and biologically (cold weather affects the signals our body sends that tell us to drink).

2. Staying hydrated in winter boosts your immune system.

Water helps carry oxygen to your cells, which is a key component of proper organ functioning—and when your organs are functioning their best, so is your immune system. Staying hydrated also helps your kidneys eliminate toxins and encourages your cells to get rid of harmful waste, helping flush unwelcome visitors and cold-causing bacteria from your body (a toxin build-up in your body weakens your immune system). The immune-boosting benefits of hydration are especially vital during cold winter months, when flu season is at its peak.

3. Hydration is key for a properly functioning digestive system.

Drinking water helps you properly digest your food, keeps you regular, and helps your cells draw adequate nutrients from your blood. Staying hydrated in winter is especially important, then, because maintaining a strong immune system relies on getting adequate nutrition through a healthy, high-functioning digestive system.

4. Dehydration affects your brain function.

From improving concentration to helping you maintain your memory, staying hydrated has major benefits for brain function. Just like the cells in all of our other organs, our brain cells depend on water to help them perform properly. In fact, according to Cognitive Vitality, “The brains of dehydrated adults show signs of increased neuronal activation when performing cognitively engaging tasks, indicating that their brains are working harder than normal to complete the task.” The combination of shorter, darker days, less physical activity, and heavier meals in winter can already make us feel sluggish and slow—add the way dehydration affects your brain cells to the mix, and simple tasks can send our brains into serious overdrive.

5. Staying hydrated in winter can improve your mood.

Dark days, frigid weather, or Seasonal Affective Disorder have you feeling down? Staying hydrated in winter months might help ease the edge of the natural melancholy many of us feel throughout the season. According to Livescience, being “even slightly dehydrated is enough to cause moodiness”. In addition, subjects in a study scored lower on questionnaires assessing mood when they were dehydrated, and, as Livescience concluded, “The critical point here is that if you want to maintain your mood at optimal levels, you need to maintain your hydration.”

So, how can you stay hydrated during winter?

Women should aim for 8-11 cups of fluids each day; while men should aim for 10-15 cups. It’s also critical to ensure your body is getting enough essential vitamins, minerals, and electrolytes every day. In addition to good ol’ fashioned water, reach for a bottle of medical-grade CF(Rehydrate)® for clear, colorless clinical nutrition that delivers the immune-boosting hydration and natural nutrients you need—without harmful dyes, synthetic sugars, or unwelcome additives.

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Ready for more goodness? Browse the rest of the CF Nutrition blog for empowering health, wellness, and lifestyle tips. And don’t forget to give your body the best chance at a healthy, flu-free winter by hydrating with the clean, clinical replenishment of CF(Rehyrdate)® and nourishing with the powerful plant-based protein in CF(protein)®, our fan-favorite immunonutrition drink.