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Author: CF Clinical Nutrition

Categories
Exercise Featured Posts Nutrition

How to Avoid Dehydration When Exercising

Ever start to feel dizzy or lightheaded during a workout? Or, do you ever feel like you don’t have enough energy to do your best in a big game or competition? If so, these might be caused by dehydration.

Dehydration can hinder both performance and recovery so hydration should be a top priority before, during, and after exercising. Not only that, dehydration can lead to serious complications if untreated, especially in the heat. Today, we break down how to recognize dehydration and help you understand when and what to drink before, during, and after exercise to avoid dehydration and achieve optimal performance and recovery. Because who doesn’t want to feel their best while exercising?

What is dehydration?

Dehydration during exercise occurs when the fluid we lose from sweat is greater than the fluid we consume. Dehydration can occur if you lose even 3% of your body weight from water depletion. Therefore, it is important to drink plenty of water throughout the day, especially if you plan to work out, and not wait until you feel thirsty to consume fluid.

Signs of Dehydration:

Dehydration normally occurs before you even realize your symptoms. But, if you experience any of the following after exercising, it likely means you need to be drinking more fluids. 

  • Dry mouth and tongue
  •  Thirst
  •  Headache
  •  Lethargy
  •  Dry skin
  •  Muscle weakness
  •  Dizziness

How to adequately hydrate before and during exercise?

The good news is, if you properly hydrate before, during, and after exercise, you can avoid dehydration. Here are some tips and tricks on how to stay hydrated:

  1. Hydrate 2-3 hours before exercise with 17-20oz of water 
  2. Top off hydration and electrolytes an hour before a sporting event or long workout with 7-10oz of an electrolyte drink – like CF(Rehydrate)
  3. Consume 7-10oz of fluid every 15 mins during exercise 
  4. If you exercise for longer than 90 minutes, electrolyte replacement becomes crucial, consume CF(Rehydrate) to replace the electrolytes lost during exercise

How do I hydrate after exercising?

Replenishing lost fluid and electrolytes is a crucial component of recovery and especially critical in the 90 minutes after exercise.  CF(Rehydrate)  is the best product out there to adequately replenish fluid and electrolytes. It has everything your body needs, and nothing it doesn’t. 

But why isn’t water enough? When you exercise, especially for a long period, replacing the potassium and sodium you lose through sweat is essential. Potassium losses through normal bodily functions, like sweating, must be replaced by the foods and beverages we consume. Considering potassium’s important role in maintaining cell water balance, it is a good idea to combine water and potassium (and sodium) to maintain a sustainable environment for our cells. CF(Rehydrate)® provides a concentrated source of sodium and potassium with filtered water to take the guesswork out of hydration. Now that you know CF(Rehydrate) is the superior way to hydrate, replace electrolytes, and avoid dehydration, what are you waiting for? Shop CF(Rehydrate) here! And don’t forget, if you subscribe, you save!

Categories
Featured Posts Healthy Lifestyle Nutrition

Why Follow an Anti-Inflammatory Diet & Lifestyle

Have you ever heard your doctor discuss anti-inflammatory foods or suggest an anti-inflammatory diet? Or (more likely), have you been prescribed medications to reduce inflammation when you are injured or sick? Well, this is because prolonged inflammation can cause damage to our bodies. Although inflammation is a natural and protective response from our bodies (think when you sprain your ankle and it begins to swell), if inflammation becomes chronic, illness and diseases may develop. Fortunately, there are lifestyle choices we can make to reduce chronic inflammation and protect ourselves from developing chronic diseases. Today we break down how to follow an anti-inflammatory diet and discuss other lifestyle habits to reduce inflammation and in turn, reduce the risk for developing chronic disease down the road.

What is the difference between acute and chronic inflammation?

Acute inflammation occurs when our body tries to protect itself from injuries or illness (think swollen ankle). When there is an infection or damage to your body, inflammation is the body’s natural response. Acute inflammation is natural and essential and is simply a protective response involving host cells, blood vessels, and proteins. 

The goal of inflammation is to eliminate the initial cause of cell injury, remove necrotic cells and tissues, and initiate repair. Although acute inflammation is a protective response, if inflammation becomes chronic, it can be harmful. Chronic inflammation underlies chronic diseases. Therefore, it is essential to consume food that has anti-inflammatory functions and create habits that help you live an anti-inflammatory lifestyle.

How Do I Follow an Anti-Inflammatory Diet?

The way we eat is linked to inflammation and it is estimated that about 60% of chronic diseases can be prevented by the way we eat. This is because some foods promote inflammation in our bodies while others fight inflammation. To help you understand how to avoid pro-inflammatory foods and increase anti-inflammatory foods, here is the breakdown on how to follow an anti-inflammatory diet.

Foods to Limit:

  • Trans Fat
    • Fried food, baked goods, highly processed snacks
  • Packaged Snacks
  • Refined Oils
    • Soybean, corn, sunflower, grapeseed
  • Sugars and Simple Carbohydrates
    • White bread, bagels, fruit juice, added sugar in candies and beverages
  • Processed foods
    • Lunch/deli meats, hot dogs, bacon, sausage
  • Alcohol 

Foods to Eat:

  • Fruit and Vegetables
    • Antioxidants that protect our cells and bodies 
  • Monounsaturated Fats
    • Olive oil, avocado, nuts, and nut butter
  • Omega 3’s 
    • Fatty fish, fish oil, whole grains, green veggies, walnuts, chia seeds
  • Herbs and spices
    • Paprika, Turmeric, Ginger, Tea, Cinnamon 
  • Fiber
    • Legumes, Whole Grains, Nuts, Fruits and Veggies 

What anti-inflammatory ingredients are in CF Nutrition Products?

At CF Nutrition, our goal is to set you up with products that make you feel great and fuel your body in the best way possible. We strive to use the most premium ingredients that actually have a purpose so each product is carefully formulated and beneficial to consume. Here we highlight the anti-inflammatory ingredients in some of our products.

  • Turmeric in CF(Protein)®
    • There is 0.3g of turmeric in one bottle of CF(Protein)®. Turmeric contains a powerful active component called curcumin. Curcumin gives turmeric its bright yellow hue and is in other spices like cinnamon. Although research is ongoing, studies have demonstrated turmeric’s powerful ability to reduce painful inflammation throughout the body. 
  • Chia Seed Oil in CF(Protein)®
    • Chia seed oil is high in omega 3 fatty acids and helps reduce inflammation. There are 5 grams of chia seed oil in CF(Protein)®. Omega 3 deficiency may cause prolonged inflammatory response, and several Americans do not get enough Omega 3 in their diet. By drinking CF(Protein)®, you can help meet the recommended amount of omega 3. 
  • The antioxidants in CF(Rehydrate)® Immunity+ and CF(Preop)®
    • ​​In one 12 oz serving of CF(Rehydrate)® Immunity+, there is 25% of the recommended daily values (DV) of Vitamin D and Zinc, 100% of the DV of Vitamin C, 20% of the DV of Selenium, 15% of the DV of Phosphorus, 4% of the DV of potassium, and 10% of the DV of Magnesium. CF(Preop)® contains 45% DV of Zinc, 50% DV of Vitamin A, 20% DV of Selenium, and 2%DV of Potassium. These vitamins and minerals help prevent inflammation in our bodies by reducing oxidative stress. 

What are other lifestyle choices to reduce inflammation?

Diet is one of the main factors that causes inflammation but there are several other ways to live an anti-inflammatory lifestyle. 

Here are our top tips:

  • Stop smoking
  • Limit or Avoid Alcohol
  • Reducing and Managing Stress
  • Getting Enough Sleep
  • Maintaining a Healthy Weight
  • Be Physically Active
  • Do things you love with people who make you happy

​Fueling your body with anti-inflammatory foods will help you stay healthy and prevent inflammation that leads to chronic disease as you age. CF Nutrition products are carefully formulated with premium ingredients that help fight inflammation. So what are you waiting for? Start living an anti-inflammatory life today!

​

Categories
Featured Posts Nutrition

Everything You Need to Know About Gluten

In today’s society, gluten-free diets have gained popularity but confusion has sparked around gluten being an “evil” or “unhealthy” food. The fact is, some people who avoid gluten may not even understand what gluten is or why they are following a gluten-free diet in the first place. Today, we break down what gluten is and who should consider following a gluten-free diet. 

What is Gluten?

Gluten is a protein found in wheat, rye, and barley that acts like glue in foods and helps certain foods maintain their shape. Gluten naturally occurs in some products but can also be added as a binding agent in processed foods to help give them shape.

What foods have gluten?

Three main food groups contain gluten- wheat, barley, and rye. To follow a gluten-free diet, it is important to avoid all foods that contain these ingredients.

Wheat is commonly found in bread, baked goods, soups, pasta, cereals, sauces, and some salad dressings. Barley is found in malt, food coloring, soups, beer, and brewer’s yeast. Rye is found in rye bread, rye beer, and cereals. Unless specified as gluten-free, most pasta, bread, crackers, and baked goods contain gluten. 

What Carbohydrates Do Not Contain Gluten?

A gluten-free diet does not mean you have to be without carbohydrates. There are plenty of carbohydrates that do not contain gluten and are suitable for those who cannot tolerate gluten. 

Naturally, gluten-free foods include:

  • Amaranth
  • Arrowroot
  • Beans
  • Buckwheat
  • Cassava
  • Chia
  • Corn
  • Flax
  • Most oats
  • Nut flours
  • Potato
  • Quinoa
  • Rice
  • Soy
  • Tapioca

Additionally, there are gluten-free options available in restaurants and stores. If you are eating at a restaurant, ask about a gluten-free menu. 

Why do people follow a gluten-free diet?

There are several reasons people follow a gluten-free diet. Some people have a medical diagnosis that requires a strict gluten-free diet, while others may just find that eating gluten causes discomfort. Additionally, some people follow a gluten-free diet because they consider it to be a “healthier” choice. 

Those that are medically required to maintain a gluten-free diet are those with celiac disease. In the human body, there are digestive enzymes that break down food. The enzyme protease helps our body break down proteins, although protease cannot break down gluten completely and undigested gluten travels to the small intestine. Most people can handle undigested gluten, but celiacs cannot. In this case, gluten triggers an autoimmune reaction and unpleasant symptoms. These symptoms may include: abdominal pain, diarrhea, heartburn, indigestion, nausea, vomiting, constipation, bloating fatigue, skin rash, and weight loss. 

Celiac disease is a hereditary autoimmune disease that results in damage to the villi (small fingerlike projections that line the small intestine, that promote nutrient absorption) when gluten passes through the intestines. When damage to the villi occurs, nutrients are absorbed incorrectly. Those with the celiac gene can develop the disease at any age. The only known treatment for celiac disease is to follow a strict gluten-free diet as there is no cure. 

A gluten-free diet may also be right for you if you have an allergy or intolerance to gluten or wheat, or if you feel you have symptoms after consuming foods with gluten. These symptoms may include bloating, diarrhea, or gas, among other gastrointestinal issues. 

Should I try a gluten-free diet?

The truth is, if your body can break down gluten without any symptoms, then following a gluten-free diet does not really serve a purpose. If you are part of the normal population that is able to digest and break down gluten without experiencing symptoms, then switching from regular pizza crust to gluten-free pizza crust is not necessarily “healthier”.  Many whole-grain products that provide protein and fiber contain gluten and are actually beneficial to your health. If you eat foods with gluten and do not experience any gastrointestinal issues, you probably do not need to follow a gluten-free diet. 

With that being said, if you feel you may have a gluten intolerance, allergy, or potentially celiac disease, it is best to consult your doctor. Your doctor may recommend a blood test to detect elevated levels of certain antibodies present in celiacs that are consuming gluten. If it is determined that you do not have celiac disease, a gluten elimination diet should be able to help you determine your level of gluten sensitivity, or help you narrow down another culprit to any gastrointestinal problems. 

Tips and Tricks When Following a Gluten-Free Diet

Following a gluten-free diet requires effort when shopping and preparing meals; however, you can still enjoy delicious meals and snacks. One of the most important aspects of following a gluten-free diet is checking food labels and ingredient lists for any mention of wheat, barley, and rye. There are plenty of gluten-free options available and most of the time the food label will specify that it is gluten-free. When looking at sauces and snacks, it is crucial to look for a gluten-free symbol and/or check the ingredient list carefully.

There are also several naturally gluten-free foods that you can still enjoy including fresh fruits and vegetables, meat, poultry, fish, cheese, and eggs. Another tip is to fill up on gluten-free grains like quinoa, amaranth, corn, and rice. Explore in the kitchen by looking up gluten-free versions of your favorite sauces and dishes. When at a restaurant, ask your server if they have a gluten-free menu or if they have any gluten-free options. If you struggle with following this diet, consult a dietitian for specific recommendations.

Do CF Nutrition’s Products Contain Gluten?

CF Nutrition products do not contain gluten. All CF Nutrition products are gluten-free and suitable for patients with celiac disease. You can order CF (Preop)®, CF(Rehydrate)®, CF(Rehydrate)® Immunity+, and CF (Protein)® here. As always, don’t forget to browse the rest of the CF Nutrition blog for empowering health, wellness, and lifestyle tips. 

Categories
Healthy Lifestyle

What You Should Know About Stevia Rebaudiana

With several different non-nutritious sweeteners on the market today, it is sometimes difficult to separate the good from the bad. Today, we break down all you need to know about stevia rebaudiana, the natural sweetener used in CF Nutrition’s products.

What is Stevia?

  In short, stevia is a plant-based, zero-calorie sweetener with an intensely sweet taste that is recognized by the FDA (and other authorities) as safe to consume. Although the research is ongoing, there may be potential health benefits to consuming stevia. Our CF products use stevia rebaudiana as a natural way to sweeten our products. This makes our products delicious but without added sugar. 

The Origin of Stevia Rebaudiana:

Stevia comes from the plant Stevia Rebaudiana Bertoni native to Paraguay and Brazil. It is grown in Brazil, Paraguay, Japan, and China. The leaves are harvested, dried, water extracted and purified to produce stevia. Stevia has been around for centuries and became available in the United States in the 1990s. The stevia plant is cultivated in several countries, and stevia sweetener has been approved for use in more than 150 countries for food and beverages.

Stevia Rebaudiana Use & Safety:

Zero-calorie sweeteners, like stevia, offer a simple and effective way to reduce calories and sugar in the diet. Due to the increased push by authorities to reduce added sugar to 10% of total calories (and even 5% for further benefits), low-calorie sweeteners have grown in popularity over the recent years. Multiple global regulatory bodies have determined that high-purity stevia extract consumed at the recommended level is safe for the general population. Studies have been done to test the Acceptable Daily Intake of stevia for adults, which has been established as 4 milligrams per kilogram of body weight. Studies have also been done to test the safety of stevia in pregnant women. No adverse reproductive or developmental effects were observed. It has been determined that food and beverages with the approved amount of stevia are safe for all individuals including children, pregnant women, and nursing women.

Stevia gets its sweetness naturally and therefore is a good choice for those who prefer naturally sourced foods. There has been no demonstrated effect from stevia use on weight gain, increased appetite, or increased blood pressure. Replacing sugar with stevia can help maintain or lose weight. When added sugars are consumed, weight gain may be evident, so stevia is a great way to help manage or lose weight without forgoing taste. Stevia is also unlikely to cause any allergic reaction. When stevia is highly purified and used in moderation, it does not cause side effects. Stevia is safe for children and can be an excellent alternative for reducing their intake of excess calories and added sugars.

Does Stevia Cause Cancer?

Sometimes we hear people say artificial sweeteners cause cancer. Luckily, stevia is not a synthetic, artificial ingredient as it is derived  from a plant. Studies have been done to test the relationship between stevia and cancer, and there was no increased risk for cancer observed in connection with stevia intake. Actually, it has been found that stevia contains sterols and antioxidant compounds, specifically a beneficial antioxidant called kaempferol that is known to reduce the risk of pancreatic cancer by 23%. 

Can you consume stevia if you have diabetes? 

YES! Stevia does not have any adverse effects on blood glucose management, and it has been deemed safe for use for both Type 1 and 2 diabetics. The Academy of Nutrition and Dietetics, the American Heart Association, and the American Diabetes Association all currently have positions that support the use of stevia. There are no carbohydrates in stevia, and it does not influence blood glucose or insulin response. Therefore, people with diabetes can use stevia as a sweetener while still complying with their diet. One clinical trial even showed that stevia reduces blood glucose and glucagon response after a meal, although further research is necessary to state that stevia lowers blood glucose conclusively.

The Bottom Line

Stevia is a naturally-sourced, safe alternative to sugar and artificial sweeteners to achieve a sweet taste while minimizing sugar carbohydrates in our diet. There is no known relationship between stevia intake and cancer, weight gain, allergic reactions, or hyperglycemia. In fact, stevia may pose potential health benefits including lowering blood pressure, lowering blood glucose, and decreasing risk for certain cancers. There is also no evidence to support that stevia increases appetite for sugar or sweet products.

Ready to purchase your CF Nutrition drink today? Don’t forget to fuel yourself and your family with clean, clinical replenishment. You can order CF (Preop)® here, CF(Rehydrate)® here, or CF (Protein)® here. And, as always, browse the rest of the CF Nutrition blog for empowering health, wellness, and lifestyle tips. 

Categories
Nutrition Wellness + Medical Tips

What is Clinical Nutrition?

If you’ve followed along with us for a while, you know we talk a ton about clinical nutrition. Giving you access to clean, premium, patient-centered clinical nutrition, after all, is the cornerstone we were built on. But what, exactly, is clinical nutrition? And why in the world does it matter? We’ve got you covered!

Below, we break down all you need to know about this all-important medical term—including what it is and the difference it can make in your wellness journey. Read on for expert insight!

OK—so what is clinical nutrition?

Great question! Clinical nutrition is nutrition designed to support patients with the necessary vitamins, proteins, minerals, and nutrients their bodies need for everything from surgery prep and recovery—to training for athletic events or battling a cold. Clinical nutrition works to help you achieve a healthy energy balance and is used in both in- and out-patient healthcare settings. A clinical nutrition plan will take into account how your body processes, stores, and discards food for your overall well being—as well as your medical history and the results of any laboratory tests.

How is clinical nutrition used?

While the end-goal of clinical nutrition may vary depending on the patient, uses are always health-based. Some things clinical nutrition can be used to achieve include:

  • Preventing diseases (By boosting “good” cholesterol and reducing unhealthy triglycerides, clinical nutrition can help decrease your risk of heart disease, high blood pressure, metabolic syndrome, and diabetes.)
  • Optimizing your everyday diet
  • Optimizing your nutrient intake
  • Supporting your immune system
  • Treating/minimizing/managing symptoms of autoimmune diseases or other ailments
  • Fighting off colds and flus
  • Increasing the chance of a successful surgery
  • Enhancing/speeding up recovery after surgery

What clinical nutrition options are available?

There are all kinds of options you can explore when it comes to working clinical nutrition into your everyday life. These include…

  • Personal dietitian: Speak to a dietitian about optimizing an everyday nutrition plan that’s right for you. This can be an especially effective route to go if you suffer from any health ailments or diseases and are struggling to manage your symptoms. A dietitian will look at your health history, the way your body processes nutrients, any allergies you might have, as well as your symptoms to help you create a custom clinical nutrition program designed to ensure you feel your best.
  • CF(Rehydrate)® is a natural electrolyte drink designed for rapid rehydration. It’s a great (and tasty!) clinical nutrition option for everything from athletic events and post-hot yoga replenishment to staying hydrated as you travel or battle a cold. Think of it as a clean, clinical-strength alternative to a sports drink. Free from artificial colors, flavors, and sugars, CF(Rehydrate)® gives you the electrolytes and essential hydration you need, without the harmful additives found in sports drinks and other hydration products.

Pro Tip:  For added immune support, opt for CF(Rehydrate)® Immunity+!

  • CF(Protein)® is a clean plant protein drink that provides a concentrated dose of natural electrolytes, all-natural protein, minerals, antioxidants, essential fats, and healing nutrients—without the use of artificial sweeteners, soy, or dairy. It’s especially effective for giving your body the protein it needs while you’re on the go—or for getting strong and healthy in the weeks leading up to and following surgery. By supplementing a healthy diet with CF(Protein)®, you build a solid nutritional foundation for surgery—as entering anesthesia malnourished can lead to serious post-op complications like surgical infection and pneumonia.
  • CF(Preop)® is an anesthesiologist-developed presurgery drink specifically formulated to help you enter surgery stronger and recover faster. Designed to drink in the hours leading up to your procedure, CF(Preop)® is a clinical nutrition product that’s based on a proven UK surgery-protocol program called Enhanced Recovery After Surgery, or ERAS®. A key part of those protocols is replacing the outdated “from-midnight” fast with a clear, carbohydrate-rich beverage for a reduced risk of surgical infection, a reduced risk of post-op nausea and vomiting, and a faster overall recovery.

———

Overall, clinical nutrition is all about using the power of diet to enhance your wellness journey—whether you’re getting ready to undergo surgery, preparing to run a marathon, fighting the flu, or managing the symptoms of a chronic ailment or autoimmune disease.

______
Ready to start working doctor-trusted, patient-preferred premium clinical nutrition into your everyday diet? You can order CF (Preop)®  here, CF(Rehydrate)® here, or CF (Protein)® here.  And, as always, don’t forget to browse the rest of the CF Nutrition blog for empowering health, wellness, and lifestyle tips.

Categories
Healthy Lifestyle

How to Meet Protein Needs on a Plant-Based Diet

We hear more and more about plant-based diets and how they may benefit our health. But, one common struggle while following a plant-based diet is meeting our protein needs. The protein content from animal sources is typically higher than plant-based sources. Although a little more challenging, meeting protein needs on a plant-based diet is possible. Today, we help you uncover some tips on how to meet your protein needs on a plant-based diet. 

Tip 1: Figure out your protein needs

The first step in meeting your protein needs on a plant-based diet is figuring out how much protein you need in a day. Unfortunately, there is no one size fits all answer. Several factors go into determining your protein needs- activity level, age, gender, weight, presence of chronic diseases, kidney function, are just a few things that contribute to how much protein your body needs. In general, the Recommended Daily Allowance (RDA) of protein is 0.8-1.0 grams per kilogram of body weight. However, some research suggests this may be too low. If you are older than 65, the RDA for protein is 1.0-1.2 grams per kilogram of body weight. Additionally, your protein needs will be much higher if you are active, maybe even reaching 2.0 grams per kilogram of body weight. If you are interested in knowing more about your specific protein needs, it is best to speak to a Registered Dietitian. 

Tip 2: Form a complete protein

 Have you heard the term complete protein? Well, if not, you are in the right place. A complete protein has all nine essential amino acids, whereas an incomplete protein lacks one or more essential amino acid. An essential amino acid is an amino acid that our bodies can not make on our own- so we need to consume it from our diet. Most animal proteins are complete proteins, but most plant-based proteins are incomplete. That makes following a plant-based diet a little tricky. But don’t worry- there are ways to make complete proteins by combining two different protein sources.

Our favorite combos:

  1. Whole grain toast with peanut butter
  2. Brown rice and black beans 
  3. Hummus with whole-grain crackers
  4. Salad with sunflower seeds and chickpeas

Tip 3: Consume protein at every meal

Our next tip when following a plant-based diet, or any diet for that matter, is to distribute your protein throughout the day rather than to fill up on carbohydrates during breakfast and lunch and chowing down on protein at dinner. If your daily protein need is 80 grams, try having 20 grams of protein in each meal and 10 grams in each of your snacks. By spacing out your protein throughout the day, your body will be able to process and use the protein more efficiently.

Tip 4: Choose whole grains

Did you know there’s a reason that whole grains are recommended over refined grains? Crazy right!! Whole grains are considered complex carbohydrates, so they have much more nutrients than simple carbohydrates, like white rice, white bread, etc. Whole grains have more protein and more fiber making them more nutrient-dense. They will help fuel your body and keep you feeling fuller for longer. When following a plant-based diet, it is essential to choose whole grains to help you reach your protein needs. See this for yourself next time you’re at a grocery store, pick up white bread and whole wheat bread, and check for the protein and fiber contents in each. You will notice that whole wheat bread will have 3-5 grams of fiber and 5-7 grams of protein, whereas white bread typically has <1 gram of each.  

Tip 5: Try adding CF(Protein)® to your daily routine 

Need an extra dose of protein in your life while following a plant-based diet? We have you covered. CF(Protein)® uses an easily digested yellow pea protein, which offers a significant amino acid dose that promotes muscle recovery and repair. Pea protein is easily digested and has a pleasant taste and texture. Additionally, it’s a good source of iron and other nutrients. Unlike other protein powders like whey, pea protein isn’t derived from milk.  CF(Protein)® has 13 grams of protein, making it a great on-the-go snack or an addition to any meal or smoothie!

Overall, following a plant-based diet is easy when you follow these tips!
Ready to start working on meeting your protein needs every day? You can CF (Protein)® here.  And, as always, don’t forget to browse the rest of the CF Nutrition blog for empowering health, wellness, and lifestyle tips

Categories
Healthy Lifestyle Nutrition Uncategorized

5 Tips on How to Read the Nutrition Facts Label

Reading the nutrition facts label is about so much more than seeing how many calories are in your food. But what really matters—and what things should you look for when picking out your meals and snacks? Well, this is a loaded question and there is a ton of information to dissect. But have no fear, CF Nutrition is here to help you break down the nutrition facts label with our top 5 tips. Find out more below.

Tip 1: Acknowledge the servings per container.

Ever notice how big that bag of popcorn is? Or how large that king-size candy bar seems? Well, my friends, the truth is it probably isn’t meant for one person or one serving. When looking at the nutrition facts label, check out the section above the total calories that says ___ servings per container. 

However, always use your mindful eating skills and enjoy your favorite snack or sweets until you feel full. So instead of mindlessly crunching on that popcorn until there isn’t anything left, eat slowly and enjoy every bite. Once you feel satisfied, clip it up and put it back in the pantry to enjoy later. 

Tip 2: Look out for added sugar.

Did you know that the FDA now requires companies to include the amount of added sugar on food labels? This is excellent news because it helps us see the difference between sugars that are naturally occurring versus the sugars that are added. Naturally occurring sugars are found naturally in foods like fruit and milk while added sugars are sugars and syrups that are put into foods during preparation or processing. The American Heart Association recommends keeping your total added sugar intake to less than 10% of the total calories you take in per day; in a typical 2000 calorie diet, this equates to 20g per day. But ideally, your goal should be to limit added sugar as much as possible. 

CF Nutrition prides itself on limiting added sugar in our products. We use stevia to sweeten our drinks, which comes from a plant and is a natural source. When you look at CF(Protein)®, you may notice it has 14g of sugar but 0g of added sugar. That means the sugar is naturally sourced. CF(Preop)® contains only 4g of added sugar and CF(Rehydrate)® & CF(Rehydrate) Immunity +® have less than 1g of added sugar per serving.

Tip 3: When it comes to fat, type matters.

Did you know there are four types of fat—saturated, trans, polyunsaturated (PUFA), and monounsaturated (MUFA)? On the nutrition facts label, you will always see total fat, saturated fat, and trans fat. Sometimes, you may also see polyunsaturated and monounsaturated. 

Often, we think of fat as being “bad” for us. But not all fat is bad. Trans fat is the worst type of fat. The American Heart Association recommends avoiding trans fat and limiting saturated fat to less than 10% of total calories. To further reduce your risk for cardiovascular disease (CVD), the AHA recommends limiting saturated fat to less than 7% of total calories. So, when looking at the nutrition facts label, it is best to choose foods that have 0g trans fat and no or a low amount of saturated fat. 

MUFA and PUFA are good types of fat and should be included in your diet every day. You will often hear one specific type of PUFA is an omega-three fatty acid. The term omega 3 has to do with where the double bond is. Omega 3s are essential to consume from your diet because the body cannot make them. This is why omega 3s are called essential fatty acids. CF(Protein)® contains chia seed oil and is rich in omega 3. Omega 3 consumption is essential to a healthy diet and poses many benefits to your health—including helping prevent/lower your risk for cardiovascular disease. Omega 3s are not only good for your heart but also your brain, immune system, skin, and joints. 

Tip 4: Fill up on fiber.

Fiber is an essential part of an everyday diet. Unfortunately, most Americans fall short of the recommended amount of fiber to consume each day. So, when reading the nutrition facts label, checking the fiber content is crucial. On average, Americans consume about 15 grams of fiber per day, far lower than the recommended daily intake, regardless of age or gender. The recommended daily intake (RDA) for total fiber intake for men and women 19-50 years of age is 38gram/day and 25gram/day, respectively. The RDA for men and women over 51 is 31gram/day and 21 grams/day, respectively.

The best ways to increase fiber intake are choosing whole grains whenever possible, consuming legumes and beans, and increasing fruit and vegetable intake. Fiber can also help maintain a healthy weight. High-fiber foods are typically more filling than lower-fiber foods. They also help keep you feeling fuller for longer. Satiety is the term used to describe your fullness. Fiber increases satiety after a meal. If you are looking to lose weight, increasing your fiber intake may help by increasing satiety and preventing the intake of excess calories. Fiber also helps regulate bowel movements, keep blood glucose levels in the normal range, and helps increase satiety which can support weight management.

Consuming CF(Protein)® can help you meet the RDA for Fiber and get all the benefits of consuming adequate amounts of fiber in an easy, on-the-go format. There are 13g of vegetable fiber per one 8 ounce bottle of CF(Protein)®.

Tip 5: Less is more when it comes to ingredients.

Ever pick up a snack or drink at the supermarket and look at the ingredients list only to find 25 different items? Oftentimes, there are some items you can’t even pronounce! That is why we recommend simple, short ingredient lists—the fewer, the better. When looking for snacks, sauces, meats, and more—aim to find clean products that don’t have a laundry list of ingredients you can’t pronounce. At CF Nutrition, we keep our ingredients list short and sweet—providing you with everything your body needs and nothing it doesn’t. 

Overall, reading the nutrition facts label is all about looking at a few key things to ensure you are buying quality products. Use these 5 tips to make grocery shopping—and healthy eating—a breeze!

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Ready to start adding premium products that check all the boxes when it comes to the nutrition facts label? You can order CF (Preop)®  here, CF(Rehydrate)® here, or CF (Protein)® here.  And, as always, don’t forget to browse the rest of the CF Nutrition blog for empowering health, wellness, and lifestyle tips. 

Categories
Uncategorized Wellness + Medical Tips

Talking to Your Doctor: Our Top Tips

medical doctor holding senior patient's hands and comforting her

Communication is the cornerstone of any successful relationship—and the same goes for your relationship with your doctor. Talking to your doctor openly and honestly, after all, is the key to feeling comfortable, confident, and clear headed as you take control of your wellness journey. Today, we’re breaking down everything you need to know about talking to your doctor and advocating for yourself every step of the way. Read on for our top tips!

1. Be open when you’re talking to your doctor.

Doctors have seen it all. Whether it’s an embarrassing ailment you’re dealing with or a question you’d rather not ask—don’t let fear control the way you communicate with your doctor. At best, withholding information can disrupt the level of care you’re provided or cause you to live for far too long with discomfort that can be easily treated. At worst, it can lead to surgical complications or misprescribed medicine. Trust us when we say there isn’t a scenario your doctor hasn’t encountered—or a question she or he hasn’t before heard.

When it comes to talking to your doctor, remember that everything you say is private and confidential information. It won’t leave the four walls of your doctor’s office. While telling a friend something embarrassing or confidential can be scary for fear it may “get out”—no doctor will share your private information. Rashes, bumps, bad breath, night sweats, infections, itches, depression, mental illness—both medical school and real-life practice have prepared your doctor for everything (and then some). What may feel embarrassing to you is simply commonplace in a doctor’s eyes. They deal with thousands of cases every year—and they certainly won’t be fazed by whatever it is that’s bothering you (we promise!).

2. Answer lifestyle questions honestly.

Tempted to fib about how many drinks you have each week or whether you use cannabis? Don’t. The more the doctor knows about your diet and lifestyle, the better your medical care will be. Being dishonest when talking to your doctor about whether you use tobacco or how often you exercise can disrupt the success of a surgery, lead to an unexpected reaction to medication, or prolong a recovery period. Also, keep this in mind: your doctor is asking about your smoking, drinking, diet, lifestyle, and exercise habits out of necessity—not out of a desire to judge or shun. Allowing them a full and open understanding of your lifestyle will ensure they can provide you the best possible care and outcome.

PRO TIP: All allergies matter! Patients often neglect to disclose allergies they don’t deem relevant to a certain appointment or procedure. But it’s always best to share every allergy you have when talking to your doctor—dogs, peanuts, sulfa drugs….everything—and allow them to decide whether the allergy is relevant.

3. Make a list of questions before talking to your doctor.

You may go into your doctor’s appointment with a head full of questions, but nerves can get the best of you when you’re talking to your doctor. Couple any anxiousness you’re feeling with the fact that physicians often seem to be in a rush—and, before you know it, your appointment can be over and you’ve forgotten to ask key questions you had in mind. We always recommend making a comprehensive list of top-of-mind health questions before your appointment. And don’t rely on your memory to document the answers—bring a pen and paper or use your phone to take notes as your doctor answers each question.

PRO TIP: Getting ready to head into surgery? Check out our top tips for what to ask before surgery.

4. Don’t be afraid to ask for further clarity when you’re talking to your doctor.

With medical jargon and confusing pre-op protocols, it’s perfectly normal to be unsure about something your doctor said. If you find yourself scratching your head as they’re explaining something, ask them to repeat themselves or explain in more detail. You’re not sitting for the SATs—a doctor’s appointment shouldn’t feel like a test you have to fudge your way through. As a patient, you have every right to ask for further explanation about anything you don’t quite understand. You can also always call the office after you’ve left to gain further clarification as well.

5. Know that nurses are a great resource, too.

Nurses are often the unsung heroes of the medical world. Physicians are typically in a rush and juggling tons of patients each day—while nurses are often the ones who have time to break things down and spend more one-on-one time with patients. Get to know the nurses in your doctor’s office. They can typically answer questions and provide clarity when getting in front of a physician or talking to your doctor is difficult.

6. Use your patient portal.

In today’s digital world, most medical practices will have some sort of an online patient portal or app. Definitely create an account and take advantage of all that it offers! From medical records and bloodwork results to upcoming appointments and treatment plans—you can often access your personal medical information in a more timely manner via your patient portal versus waiting for a call back from your doctor. Many patient portals also include messaging options. Thinking back to our first tip in today’s post, if you’re embarrassed about asking something in person when talking to your doctor—you can always use your portal’s messaging feature to ask online.

7. Get all of the information you need to make informed decisions.

Remember—doctors are absolutely the experts, but you are still allowed to (and should!) advocate for yourself when talking to your doctor. From getting a second opinion before opting to undergo surgery—to asking about replacing the old-school from-midnight fast with an approved presurgery drink instead, explore options openly with your doctor. Don’t be afraid to ask about alternative treatments, holistic wellness options, or using clinical nutrition in place of more severe interventions. As long as you’re respectful and curious—rather than undermining—any seasoned doctor will be more than happy to help you explore all of the options available to you before encouraging you to make a decision.

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Overall, being open and honest when talking to your doctor is so important for the best possible outcome—whether you’re battling an ailment, preparing for surgery, or simply attempting to get as healthy as possible!

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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 fuel yourself and your family along your health journey with the clean, clinical replenishment of CF(Rehyrdate)® and CF(Rehydrate)® Immunity +—our fan-favorite electrolyte drinks.

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Categories
Wellness + Medical Tips

Prioritizing Self-Care This Holiday Season

With the little ones on winter break and the pressures of buying presents, decorating, and hosting mounting by the day—the holiday season often feels less like the most wonderful time of the year and more like the most overwhelming time of the year for busy moms. From keeping kids entertained and hosting in-laws—to staying on top of all of the social obligations and expectations that pop up this time of year—maintaining your mental health as a mom during the holidays is a struggle (to say the least). Today, then, we wanted to serve up our top seven self-care tips to help you take on the winter months with less mom guilt and more go-me!.

1. Schedule time for yourself.

No literally—schedule it. Whether it’s a pedicure, a yoga session, or a cup of coffee by yourself in the backyard—the woes and worries of motherhood can always benefit from a little self-care. Your personal time can be short, sweet, and regularly scheduled (i.e. 20 minutes spent reading alone in your room every Wednesday afternoon) or extravagant, extended, and once-in-a-while (i.e. a spa day right before your in-laws arrive)—but, whatever you choose, the key is to pencil it in your calendar and actually see it through. Treat your planned personal time as you would a work meeting or an appointment for your kids—plan ahead and secure help in advance so you can stick to it as-scheduled.

2. Give yourself permission to feel how you feel (yes, even if it’s ready for the kids to go back to school).

The only thing worse than feeling overwhelmed by our children and social obligations is feeling guilty that we’re feeling overwhelmed by our children and social obligations. From television advertisements to social-media posts, moms face hundreds of items and interactions on any given day designed to trigger mom guilt—you definitely don’t need to pile any more on yourself. Know that your feelings are valid. They’re not positive or negative, good or bad. They’re simply representations of how a situation is affecting us. The only way we can navigate through our emotions effectively and with clarity is to acknowledge them without judgment and prioritize our self-care.

3. Find creative outlets to navigate mom guilt and prioritize self-care.

Feeling overwhelmed and under pressure as you deal with the kids being home for the holidays? Journaling and free-writing can be a rewarding form of self-care. It is a a great way to get your thoughts, frustrations, and worries down on paper and off of your chest and a great form of self-care. Anything you can do to release some of the pressure that so often accompanies motherhood is great—whether that’s painting, sketching, jogging…or, yes, screaming into a pillow.

4. Add therapy to your self-care toolbox.

With all kinds of options for online therapy available (like BetterHelp and Talkspace), getting professional help is easier and more convenient than it’s ever been—and it can make a world of difference in how we show up for ourselves and our families on a daily basis. Having someone you can rely on to act as an unbiased third-party and honest sounding board is essential during motherhood—whether you’re currently feeling incredibly anxious and overwhelmed or simply just exhausted.

5. Stay hydrated and nourished (seriously).

Never underestimate the power of a refreshing rehydration drink and a nourishing meal. Maintaining your mental health as a mom during the holidays is a struggle—and neglecting to properly hydrate and nourish yourself is a seemingly small oversight that can lead to fatigue, frustration, headaches, and an array of symptoms that only make an already-stressful day that much more tenuous.

Dehydration negatively affects your brain function, mood, and ability to concentrate (in fact, about 75% of your brain mass is water!). We tend to be even more dehydrated in winter because we’re naturally less thirsty and forget to hydrate—which makes it even more critical to replenish during the colder months with functional, clinical-grade hydration. Think: an electrolyte drink, but preferably one free from artificial dyes and added sugars, like our fan-favorite CF(Rehydrate)® IMMUNITY +.

6. Take a social media break.

We already had mom guilt—and now, in the age of social media, we have mom comparison. (How fun for us, right?). With the curated trying to convince us it’s carefree and candid—and the edited masquerading as the effortless—social media outlets tend to serve as less of a community builder and more of a comparison catalyst. In fact, a Prior Group survey found nearly half of parents thought social media apps created “unrealistic and unattainable expectations of family life” sparking mental health issues like anxiety and depression.

While sharing your family’s holiday adventures with others is a fun and lighthearted way to use social media—scrolling through your feed when you can’t sleep wondering why everyone else’s life seems so much more joyous (…and well-lit…and less spit-up-stained) than yours is not. If you’re doing more of the latter lately, it’s probably time to delete Instagram (or your rabbit-hole of choice) for a few weeks and focus on remaining present and free from that age-old destroyer of joy: comparison.

7. Seek out community.

Whether it’s meeting up with a friend for a cup of cocoa, taking an online art class after the kids have gone to bed, or simply getting out of the house alone and heading to your favorite cafe or park to soak in the presence of other adults—seeking out some form of community is key. Isolation can exacerbate motherhood mental health challenges—so look for opportunities to connect with others, but only in ways that bring you joy. If planning a big family dinner adds more stress to your life than serenity—maybe you skip that opportunity for community and head to a yoga class as a form of self-care instead.

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Overall, it’s no secret that the holidays can make maintaining your self-care as a mother a true challenge. But validating your emotions, seeking out therapy and community, and carving out time for yourself can all help ease stress and bring a little more joy into our lives!

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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 fuel yourself and your family in the hectic holiday months with the clean, clinical replenishment of CF(Rehyrdate)® and CF(Rehydrate)® IMMUNITY+—our fan-favorite electrolyte drinks.

Categories
Uncategorized Wellness + Medical Tips

CF(Rehydrate) at Central Market Locations Across Texas

Since the beginning, CF Nutrition has been a physician-founded, conscious clinical nutrition brand. The primary goal of CF Nutrition has always been to help more people, patients, and parents quickly access the game-changing benefits of clean clinical nutrition. Today, then, we’re so excited to announce we’re officially rolling out CF(Rehydrate)® Immunity+ in 10 Central Market locations across Texas—making it easy and convenient to support your immunity and fight dehydration naturally, effectively, and quickly on the go. Read on for everything you need to know about this exciting retail rollout and what it means for your everyday hydration.

Where can I find CF(Rehydrate)® Immunity+ in Texas?

Starting November 12th, look for half-liter bottles of our rehydrate drink on the shelves and in the cold section of Central Market Austin, Central Market San Antonio, Central Market Southlake, Central Market Fort Worth, and Central Market Houston. A subsidiary of HEB stores, Central Market offers gourmet groceries, fresh produce, and a wide selection of organic and natural foods. We’re incredibly excited to have CF Nutrition products in a store that emphasizes overall health and high-quality nourishment.

What exactly is the CF rehydrate drink?

CF(Rehydrate)® Immunity+ is a natural electrolyte drink with immune-boosting ingredients. Formulated with functional vitamins, minerals, nutrients, and naturally-sourced electrolytes—and free from harmful dyes and additives—it offers a clean, clinical-grade, colorless option for replenishing and rehydrating on the go.

What makes the CF rehydrate drink different?

CF(Rehydrate)® Immunity+ provides the nutrition and hydration you won’t get from water alone with a nutrient profile featuring essential electrolytes, vitamins, and minerals. We leave out the synthetics, sugars, and dyes you will get with traditional sports drinks and other hydration beverages on the market.⁠ It’s also specifically formulated to support a strengthened immune system and enhanced general wellness.

How should I use CF(Rehydrate)® Immunity+?

Whether you’re traveling, working out, recovering from a night of fun, fighting the flu, experiencing a bout of stress, or pregaming for the weekend ahead. There are countless reasons and seasons to reach for a half-liter bottle of our rehydration drink. With less than 1 gram of sugar per each half-liter—and none of the synthetics or additives you’ll find in other rehydrate drinks—its intentional formulation rapidly replenishes lost fluids and essential electrolytes, including those lost quickly through sweat and illness. 

When is clinical-grade hydration essential?

  • Fighting a cold or flu
  • Recovering from illness or surgery
  • Preventing or easing a hangover
  • Traveling locally or abroad
  • Experiencing altitude sickness or dehydration
  • Fueling up for—or recovering from—a workout

Who is the CF rehydrate drink for?

Medical-grade hydration is something everyone needs regularly, but we find it’s become a regular fan favorite amongst the following groups…

  • Parents: Available in Aloha Blend, Orange, and Kiwi Strawberry, little ones tend to love the taste of CF(Rehydrate)® Immunity+—and parents appreciate the fact that it’s not only natural, clean, and clinical-grade….but free from harmful neon dyes that make a mess of clothes and cars. The best part? Immune-boosting ingredients like vitamin c, vitamin d, zinc, and magnesium promote optimal immune health and wellness for the whole family—while naturally-sourced electrolytes make for quick-and-effective replenishment, minus all of the added sugar.
  • Athletes, Runners, Yogis, and Cyclists: Even the best sweat sessions can leave you feeling depleted and drained. The problem with most post-workout options? Water alone just won’t cut it when it comes to replacing the electrolytes you lost quickly—and reaching for a traffic-cone-orange, sugar-packed sports drink means undoing all of the hard work you just put in to cleanse your body. A half-liter bottle of CF(Rehydrate)® Immunity+ offers athletes, yogis, runners, and every active person in between a healthy, effective way to treat your body to complete clinical-grade replenishment.
  • Anyone wanting to hydrate more effectively: From keeping your energy levels, mood, and brain function up—to boosting your immune system, preventing hangovers, and relieving constipation—the benefits of staying hydrated are endless. That’s why our team of medical professionals and beverage scientists here at CF Nutrition specifically formulated CF(Rehydrate)® Immunity+ to offer everyone a tasty, on-the-go, next-level clinical hydration option.

How is CF rehydrate drink different from Pedialyte or Gatorade?

That’s a great question! Check out the breakdown below for an at-a-glance look at what makes CF(Rehydrate)® Immunity+ a superior, cleaner, more practical option for fighting dehydration.

CF(Rehydrate)® Immunity+  

  • Sugar: Rather than being saturated with added and artificial sugars, CF(Rehydrate)® has only 1 gram of added sugar and is lightly sweetened with natural stevia rebaudiana.
  • Colors: CF(Rehydrate)® is clear, colorless, and completely devoid of artificial colors and dyes.
  • Flavors: CF(Rehydrate)® flavors are natural, resulting in a taste that’s light, refreshing, and enjoyed by children and adults alike.
  • Electrolytes: CF(Rehydrate)® contains more electrolytes than Pedialyte®. Magnesium, phosphorus, and selenium for complete hydration. More sodium per bottle for superior replenishment 
  • Amino acids: CF(Rehydrate)® contains the amino acid L-citrulline, used to improve blood flow and aid in the process of muscle repair.

Pedialyte®: 

  • Sugar: While Pedialyte® includes some electrolytes, the majority of this formulation is a mixture of water, dextrose (a simple sugar that is not ideal for diabetics), and acesulfame potassium (a highly processed artificial sweetener).
  • Colors: Many of the color additives in Pedialyte®, like Red-40 and Blue-5, are among the most common allergens and food irritants, especially for children.
  • Electrolytes: Pedialyte® contains less sodium and fewer electrolytes than CF(Rehydrate)®.
  • Amino acids: Pedialyte® does not contain amino acids or other recovery-enhancing ingredients.

Gatorade®: 

  • Sugar: One serving of Gatorade® has 21 grams of added sugar compared to < 1 gram in CF(Rehydrate)®. (The American Heart Association recommends limiting added sugar to 100 calories per day which equals 24 grams or six teaspoons. Gatorade Zero and other low-calorie versions include artificial sweeteners and sugars. Some individuals may find these ingredients challenging to digest and can experience gastrointestinal distress after consumption. 
  • Colors: Just as is the case with Pedialyte®, many of the color additives in Gatorade®, like Red-40 and Blue-5, are among the most common allergens and food irritants—especially for children.
  • Electrolytes: While the original Gatorade® formulation contains sodium and potassium, it does not include additional electrolytes such as magnesium, selenium, and phosphorus.
  • Amino-acids: Gatorade® does not contain amino acids or other recovery-enhancing ingredients.

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Overall, we’re thrilled to bring clean, clinical-grade hydration to families, athletes, and everyday health-conscious consumers via Central Market stores throughout the great state of Texas. Keep an eye out for CF Nutrition products next time you’re in Central Market—and learn even more about our game-changing rehydrate drink right here.

Not in Texas? No problem. You can order CF(Rehydrate)® Immunity+ online.

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