fbpx
Categories
Exercise Featured Posts Healthy Lifestyle Nutrition

End 2023 Feeling Your Best Our Top Tips to Stay Healthy

We know the holidays can be a busy time of year and sometimes we sacrifice our health leading up to the new year. But let’s change that this year. Don’t wait until the new year to start incorporating healthy choices into your daily routine. Today, we share our top tips on how to stay healthy this holiday season and kick start your new year goals early!

Tip 1 Add in Some Movement!

 Exercise is a proven way to support immunity. In addition, it will help you maintain a healthy weight. During the holiday season, make sure you alot time in your schedule to get moving, whether it be by yourself or with the whole family. Getting to the gym may be harder depending on your schedule so incorporate more walks and at home workouts. 

If you are traveling, it may be more difficult to stay focused on exercise. However, having ideas for maintaining your fitness beforehand will likely encourage you to stick to a more consistent schedule. Consider purchasing an apple watch or fit bit to help you stay on top of getting steps in daily. Set a daily target for movement goals and stick to them even while you are away. Maybe try and visit walking trails or hikes a few days of your trip as this is an easy way to stay active. 

No matter where you are, make sure to plan your exercise recovery accordingly by bringing an electrolyte beverage like CF(Rehydrate)® with you for post-workout recovery. 

Tip 2 Plan Ahead if you are Traveling

Like most things in life, a little bit of preplanning and forethought is often beneficial (if not necessary) for enabling plans to run smoothly. If you are visiting a big resort that includes meals, we suggest calling ahead to ensure healthy food and beverage items are available. The same protocol applies to any restaurants you plan to attend, especially if they are part of a preset itinerary where attendance is required. These suggestions are especially important if you have any specific dietary needs or restrictions, such as gluten intolerance or a dairy allergy. Most hotels and chefs will be more than happy to accommodate your needs. If they’re not, checking in beforehand will allow enough time to adjust your travel plans and go elsewhere, if needed.

If you’re traveling for pleasure and can eat wherever you want during your trip, consider browsing local restaurants and cafes that offer healthy menu items beforehand. Yelp, Happy Cow, and Google are all great resources for identifying restaurants that cater to specific dietary needs and specialty food preferences. While trying local cuisines can be a fun part of the travel experience, it may be helpful to eat at least one meal a day closer to your usual diet to avoid shocking your digestive tract. If you plan on arriving in a city early in the morning or late in the evening, you can also check out which restaurants can deliver directly to your hotel room and order on the way. Knowing where to order ahead of time can prevent getting overly hungry and making food choices out of convenience over health.

Tip 3 Increase Your Fiber Intake

Consuming enough fiber is crucial to regulating bowel function, weight, and blood glucose management and preventing certain diseases. Most Americans do not consume enough dietary fiber. On average, Americans consume about 15 grams of fiber per day, far lower than the RDA, regardless of age or gender. The best ways to increase fiber intake are choosing whole grains whenever possible, consuming legumes and beans, and increasing fruit and vegetable intake. Drinking CF(Protein)® can help support you in achieving the RDA for fiber, as it contains 13 grams per one 8 ounce bottle.

 Fiber may help reduce the risk of developing various diseases, including heart disease and diabetes. Studies show that the intake of fiber lowers the risk of developing cardiovascular disease. The National Health and Nutrition Examination Survey (NHANES) cross-sectional Data (2003-2006) showed that intake of whole grains (rich in fiber) was associated with enhancing the effects of statin in lower cholesterol. Fiber may also  help prevent constipation by regulating bowel movements. Constipation is a common gastrointestinal problem that many people experience. If you have chronic constipation, you may need to ramp up your fiber intake, and drinking CF(Protein)®, is an easy and effective way to do so. As always, if you have a chronic health issue, it is best to speak to your doctor for any specific recommendations.

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.

Now you have all the tips and tricks to stay healthy and finish 2023 strong, start adding in some healthy habits TODAY! Visit our website to learn more!

Categories
Exercise Nutrition

3 Top Times to Stay Hydrated With CF(Rehydrate)®

CF(Rehydrate is a natural electrolyte replacement drink designed for medical-grade hydration. Free from artificial colors, flavors, and sugars, CF(Rehydrate)® delivers the electrolytes and essential hydration you need, without the harmful additives found in sports drinks and other hydration products. Sometimes, there are times when we need to be extra careful about our hydration status. Today, we break down three essential times to stay hydrated with CF(Rehydrate)®.

#1 When You Sweat

When you exercise, you lose a significant amount of vital fluids and key electrolytes. High concentrations of sodium and chloride, and low concentrations of potassium, magnesium and calcium are lost as you sweat. Rapidly replenishing these nutrients with a hydrating drink is essential for recovery.

Electrolytes are essential minerals that help regulate a variety of essential functions throughout the body. The most common electrolytes you will hear about are sodium, potassium, phosphorus and magnesium. If any of these are too high or too low in your body, you may be at risk for health issues. This is because they contribute to the body’s overall pH balance and must be maintained for healthy physiological function. Electrolytes lost in sweat or from illness should be replenished as quickly as possible. Sodium, potassium, calcium, magnesium, chloride, phosphate and bicarbonate are all electrolytes found in your body. 

#1 When You Are Pregnant

During pregnancy, many expectant mothers will vomit regularly. You may also experience frequent urination or increased sweating during this time. Increased fluid loss can result in serious dehydration, making you feel even worse. Combat dehydration with natural CF(Rehydrate)® to replenish and restore lost electrolytes, including sodium, potassium and magnesium. 

#1 When You Are Hungover

Alcohol is a diuretic, meaning it increases urine output and, after a night of drinking, can leave your body extremely dehydrated. This may result in headaches or a variety of other unpleasant symptoms. CF(Rehydrate)® makes bouncing back a breeze with 32 fluid ounces of liquid that is concentrated with electrolytes. This natural beverage provides medical grade hydration, resulting in superior rehydration to sugary sports drinks or water alone.

Now that you know the importance of staying hydrated with CF(Rehydrate)®, what are you waiting for. Visit our website to purchase today.

Categories
Exercise Featured Posts Healthy Lifestyle

Ditch Traditional Sport Drinks and Choose CF Nutrition

Traditional sport drinks are filled with sugar, artificial ingredients and dyes that honestly do more harm than good. CF Nutrition offers superior options that effectively replenish electrolytes without all the harmful ingredients that can be detrimental to your health. Today we break down the difference between our two rehydration beverages as well as discuss why both are better-for-you options.

What is the difference between CF(Rehydrate) and CF(Rehydrate) Immunity+?

CF(Rehydrate)® and CF(Rehydrate)® Immunity+ are similar in formulations but CF(Rehydrate)® Immunity+ formula contains an additional dose of Vitamin C, Vitamin D, Magnesium & Zinc to support customers’ immune health. 

Here is the break down per 12 ounce serving:

  • Zinc:
    • CF(Rehydrate)® contains 20% DV 
    • CF(Rehydrate)® Immunity+ contains 25% DV 
  • Magnesium:
    • CF(Rehydrate)® contains 4% DV 
    • CF(Rehydrate)® Immunity+ contains 10% 
  • Vitamin D:
    • CF(Rehydrate)® does not contain Vitamin D
    • CF(Rehydrate)® Immunity+ contains 25% DV
  • Vitamin C:
    • CF(Rehydrate)® does not contain Vitamin C
    • CF(Rehydrate)® Immunity+ contains 100% DV

When should I drink CF(Rehydrate) Immunity+ over CF(Rehydrate)?

Both CF(Rehydrate)® and CF(Rehydrate)® Immunity+ are superior options for effective and medical grade hydration. CF(Rehydrate)® Immunity+ is formulated with functional nutrients that promote immunity and wellness when you need it most. So when your body is under stress of any kind, CF(Rehydrate)® Immunity+ will help you maintain your health by supporting your immune system. CF(Rehydrate)® Immunity+ is a great option when you are traveling or recovering from an illness.  

Click here for CF(Rehydrate)® detailed nutrition information & ingredient list.

or

Click here for CF(Rehydrate)® Immunity + detailed nutrition information & ingredient list.

What makes CF Nutrition products better than traditional sport drinks?

There are various reasons that CF(Rehydrate)® and CF (Rehydrate)® Immunity+ are the superior products when compared  to other hydration drinks. 

Efficient Recovery 

The intentional formulation behind both CF(Rehydrate)® and CF(Rehydrate)® Immunity+ replenishes lost fluids and essential electrolytes, including those lost quickly through sweat and illness.  CF(Rehydrate)® and CF(Rehydrate)® Immunity+also has an ideal combination of carbohydrates and sodium to help you recover quicker. 

No Artificial Colors or Flavors

There are no artificial colors or flavors, so you don’t have to worry about mysterious additives and harmful ingredients. There are also artificial sweeteners and sugars in traditional  zero or low-calorie versions. Some individuals may find these ingredients challenging to digest and can experience gastrointestinal distress after consumption. CF(Rehydrate)® and CF (Rehydrate)® Immunity+ are lightly sweetened with stevia rebaudiana and natural flavors.

Less Added Sugar (By A Lot)

Traditional sports drinks have over 20 grams of added sugar while CF(Rehydrate)® and CF(Rehydrate)® Immunity+ have less than 1 gram per serving.  The best part is they actually taste delicious and refreshing. The American Heart Association (AHA) recommends limiting added sugar to 100 calories per day which equals 24 grams or six teaspoons. Given this information, drinking one 12 ounce bottle of a traditional sports drink would almost equal the recommended amount of added sugar for the entire day.

On average, Americans consume much more added sugar than is recommended. The average sugar consumed per day by Americans is 22 teaspoons. Much of this sugar comes from sugar-sweetened beverages (like sports drinks). The AHA recommends cutting back on sugar to help slow the obesity and heart disease epidemics. Added sugar does not have any nutritional need or benefit. For optimal health, we should avoid products with a lot of added sugar. Consuming added sugar can also lead to developing diabetes.  Although traditional sports drinks may effectively quench thirst, the amount of added sugar may cause more harm than good. 

Vitamins, minerals, and electrolytes to supports immune system

CF(Rehydrate)® and CF(Rehydrate)® Immunity+ contain essential minerals (Zinc, Magnesium, Phosphorus, Selenium) while traditional sports drinks do not. These minerals help achieve optimal health and may strengthen immunity.

While most sports drink formulations contain sodium and potassium, they often do not include additional electrolytes such as Magnesium, Selenium, and Phosphorus. CF(Rehydrate)® and CF(Rehydrate)® Immunity+  both contain significant amounts of all of these electrolytes. 

Now that you know CF Nutrition offers the best options for sport drinks, visit our website to purchase CF(Rehydrate)® or CF(Rehydrate)® Immunity+.

Categories
Exercise Featured Posts Nutrition

Why Do I Need Magnesium?

Most of us know that there are several vitamins and minerals we need to function properly. The major ones we hear about are vitamin C to help when you have a cold, calcium for strong bones, B vitamins for energy, and vitamin D for healthy aging. But what about magnesium? Although not as commonly talked about, this is an essential mineral we need for day to day functioning. 

Magnesium has many roles in the body and plays a major role in maintaining strong bones and a healthy heart. This essential mineral also supports glucose metabolism and plays a vital role in the use of energy-rich compounds. The reason magnesium is so important for healthy bones is because 50-60% of the magnesium in our bodies is found in our bones. This mineral also helps control blood pressure and keeps your heart beat regular. So, if you want a healthy heart and strong bones, make sure to get your daily dose!

How much magnesium do I need and where can I get it?

The Recommended Dietary Allowance (RDA) for adults 19-51+ years is 400-420 mg daily for men and 310-320 mg for women. If you are pregnant or lactating the RDA increases and you will need about 350-360 mg daily and 310-320 mg respectively.

The following foods are naturally good sources:

  • Almonds, peanuts, cashews
  • Pumpkin seeds
  • Peanut butter
  • Beans (black, kidney)
  • Soybeans, soymilk
  • Cooked spinach, Swiss chard
  • White potato with skin
  • Brown rice
  • Oatmeal (instant, whole oats)
  • Salmon
  • Beef
  • Poultry
  • Banana
  • Raisins
  • Dark chocolate (at least 70%)
  • Milk, yogurt

What happens if I am deficient?

Although this mineral is found in a variety of foods, research shows that most Americans still don’t meet the RDA. The good news is- most of the time, a slight deficiency won’t cause symptoms. However, certain factors may put you at risk of developing signs of deficiency. These include-malabsorption, long term alcohol abuse, diabetes, and old age.  The most common symptoms include nausea, vomiting, headache, anorexia, muscle weakness, spasm, and terrors, cardiovascular and neuromuscular dysfunction.

Supplementation may help alleviate certain symptoms if you are showing signs of deficiency. Low serum levels are also associated with Alzheimer. Supplements have been shown to help alleviate migraine headaches and sometimes a slight reduction in blood pressure. 

When do I need more magnesium?

 Exercise may deplete magnesium, and the ability to perform physical work is sometimes compromised. The immune function may also temporarily suffer during bouts of prolonged exercise or excessive training. Sometimes, this can lead to infection. Replacing magnesium is crucial after prolonged exercise. One easy way to replenish during and after exercise is with CF(Rehydrate)® IMMUNITY+.  CF(Rehydrate)® IMMUNITY+ has 15% of the daily value of magnesium per 16 oz serving.

Do CF Nutrition products have magnesium?

Yes!

There is 15% of the DV of Magnesium in one 16oz  serving of CF(Rehydrate)® IMMUNITY+, 6% of the DV in one 12oz serving of CF(Rehydrate)®, and 6% of the DV in one 8z serving of CF(Protein)®.

So next time you have a strenuous workout or need some extra magnesium, grab one of our products to help you meet the RDA!

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
Exercise

Staying Safe While Working Out in the Heat This Summer

              Staying consistent year-round with your exercise routine is crucial for seeing results. As the summer months creep up on us, working out might become harder due to the heat. Ensuring you stay adequately hydrated is crucial when you want to workout in the heat. Today we’re discussing the ways to keep your workouts safe and effective despite the sun giving us an added challenge. 

While working out in the heat, it is essential to hydrate properly so that you replenish any fluid and electrolytes lost during exercise through sweat. Hydration is a vital component of effective workouts and recovery.  If you become dehydrated during exercise, your performance may suffer. 

Not only does working out in the heat pose a risk for dehydration, but so does our rising internal temperature. While working out in the heat, an increased metabolic heat production causes a rise in core temperature, which causes us to sweat to limit our body’s rising temp (Lacey et al.) Without proper hydration, hypohydration can occur. This is common at the end of a workout, especially in warmer climates. Replenishing the fluid you lose after training is necessary to restore fluid balance in your body. In addition, prolonged strenuous exercise, especially under hot conditions, may lead to hypomagnesemia or low magnesium levels. When magnesium levels are low, our physical performance can suffer due to decreased muscle function. CF(Rehydrate)® contains  the necessary magnesium you need post-workout that can counteract hypomagnesemia by quickly replenishing electrolyte losses

For efficient recovery from any dehydration, CF(Rehydrate)® is the superior choice. The intentional formulation behind CF(Rehydrate)® replenishes lost fluids and essential electrolytes. There are no artificial colors or flavors, and this product has clean ingredients and relies on natural nutrition. CF(Rehydrate)® has an ideal combination of carbohydrates and sodium with less added sugar than traditional sports drinks, giving your body everything it needs and nothing that it doesn’t.

  CF(Rehydrate)® contains 45 calories per serving, 10g carbohydrate, less than 1g of sugar, potassium, phosphorus, zinc, magnesium, and selenium. CF(Rehydrate)® provides medical-grade hydration without added sugar, artificial colors, or flavors. Each ingredient has a specific purpose of helping optimize health and support immunity. 

Replenishing electrolytes and fluid isn’t the only way to have the most productive workout in the heat. When the weather starts to warm up, it’s essential to ease your training if you aren’t used to working out in the heat. For example, you may not have as strenuous workouts as usual, and it’s vital to listen to your body. If you’re used to running 5 miles in 55-degree weather when the temperature reaches 90, and the sun is beating down on you, you may need to walk some or go a bit slower. Easing back on your workouts when the weather is warm is essential to preventing overheating and even heat stroke.

Another tip is choosing lighter and looser clothing to help you stay cool. Darker colors absorb the heat and may make you heat up faster. It’s also important to always wear sunscreen when working out outside to avoid skin damage. If you dislike the heat, you can aim to wake up early when  it’s still cooler and the sun hasn’t come out yet. This way, you get your workout in before it gets too hot. If you are used to working out outside, you can always take your activity inside when the weather heats up.

Staying active during summertime is necessary for optimal health but taking proper precautions is key to keeping your workouts safe. Avoid dehydration and replace fluids and electrolytes lost during exercise with CF(Rehydrate)®. Wear light, loose clothing and always protect your skin with sunscreen. Lastly, try working out before or after the sun is out if you prefer to avoid exercising in the heat. As always, CF Nutrition is here to help you create a lifestyle that makes you feel the best and achieve optimal wellness. 

References:

Evans GH, James LJ, Shirreffs SM, Maughan RJ. Optimizing the restoration and maintenance of fluid balance after exercise-induced dehydration. J Appl Physiol (1985). 2017 Apr 1;122(4):945-951. DOI: 10.1152/japplphysiol.00745.2016. Epub 2017 Jan 26. PMID: 28126906.

Lacey J, Corbett J, Forni L, Hooper L, Hughes F, Minto G, Moss C, Price S, Whyte G, Woodcock T, Mythen M, Montgomery H. A multidisciplinary consensus on dehydration: definitions, diagnostic methods, and clinical implications. Ann Med. 2019 May-Jun;51(3-4):232-251. DOI: 10.1080/07853890.2019.1628352. Epub 2019 Jun 17. PMID: 31204514; PMCID: PMC7877883.

  • Hidden
  • Hidden