Featured Posts Nutrition Wellness + Medical Tips

The Art of Harmonizing Nutrition, Hydration, and Exercise

While nutrition and hydration often take center stage on our platform, today, our focus shifts to the integration of these elements with exercise. Achieving optimal synergy between nutrition, hydration, and exercise is pivotal for maximizing performance and reaping the full benefits of physical activity. CF Nutrition’s products are designed to help you, alongside physical activity to truly optimize your well being.

Nutrition and Exercise: A Symbiotic Relationship
Nutrition and exercise exert a profound influence on the other. Proper nutrition serves as the fuel that powers physical exertion, enabling individuals to perform at their peak. Conversely, exercise impacts the body’s nutritional needs, necessitating strategic dietary adjustments to support enhanced performance and recovery.

Hydration’s Role in Exercise
Adequate hydration is crucial for sustaining optimal physical performance. Water is the body’s primary component, and its consumption is vital for regulating body temperature, lubricating joints, and facilitating nutrient transport. During exercise, the body’s demand for hydration escalates, underscoring the need for strategic fluid intake to avert dehydration and sustain peak performance. When exercising, water is often not enough based on your body’s losses during exercise. CF(Rehydrate)® effectively replenishes electrolytes and is an excellent source of hydration. 

Strategies for Harmonizing Nutrition, Hydration, and Exercise

  • Pre-Workout Nutrition:
    • Consume a balanced meal comprising carbohydrates, lean protein, and healthy fats approximately 2-3 hours before exercise to provide sustained energy.
    • Opt for easily digestible snacks, such as a banana or yogurt, 30-60 minutes before a workout to fuel shorter bouts of exercise.
  • Hydration Pre-Exercise:
    • Drink 16-20 ounces of water 2-3 hours before exercise.
    • Consume an additional 8-10 ounces of water or CF(Rehydrate)® 10-20 minutes before commencing physical activity.
  • During Exercise:
    • Maintain hydration by sipping water at regular intervals, aiming for 7-10 ounces every 10-20 minutes during exercise.
    • For prolonged or intense workouts, drink CF(Rehydrate)® to sustain optimal performance.
  • Post-Workout Nutrition:
    • Consume a combination of carbohydrates and protein within 45 minutes of completing exercise to replenish glycogen stores and facilitate muscle recovery.
    • Opt for nutrient-dense foods to support the body’s repair and recovery processes.
  • Hydration Post-Exercise:
    • Rehydrate by consuming CF(Rehydrate)® to compensate for electrolytes lost during exercise to restore fluid balance.

By strategically aligning dietary choices and fluid intake with physical activity, you can optimize your performance, expedite recovery, and fortify their overall well-being. In conclusion, the harmonization of nutrition, hydration, and exercise is a cornerstone of holistic health and fitness. By embracing a comprehensive approach that integrates these elements seamlessly, individuals can unlock their full potential and embark on a journey of enhanced vitality and physical prowess.

Let’s embark on this journey together, visit our website to learn more and purchase the best hydration products around.

Featured Posts Healthy Lifestyle

Our Tips to Handle and Reduce Stress

As 2023 comes to a close and a new year is upon us, our to-do lists and things we want to accomplish next year may become daunting. Even thinking about all the work to come at the start of a new year can overwhelm us leading to stress. In order to feel our best, lose or maintain weight, and reduce risk for chronic diseases, we must learn ways to manage our stress. We know you have a lot on your plate and we are here to help. In today’s blog, we break down our top tips on handling stress.

What happens if I have too much stress?

Some stress is necessary and good. It keeps your brain and responses sharp. But, when stress becomes too frequent, something has to change. We know stress is a mental burden and can lead to anxiety and feeling overwhelmed, but that isn’t the only problem. Stress can also impact your physical health. If it occurs too frequently, it can lead to the development of chronic diseases, including cancer. Chronic stress is associated with inflammation and compromised immune function. If our body is constantly stressed, and we do nothing to manage it, there are negative repercussions. 

Tip #1 to Reduce Stress: Get more physical activity

Finding ways to move your body is crucial to managing stress. When deciding what type of movement is best for you, choose something that you genuinely enjoy and you can maintain on a consistent basis. If you are stressed, moving your body can help reduce stress and improve your mood. Regular exercise has been shown to improve mental health overall. Getting the right amount of movement is important because too much exercise can also lead to chronic stress if you aren’t properly recovering. Finding the perfect balance of exercise is different for everyone and is based on many factors, but try to aim for at least 30 minutes of movement per day to reduce stress and improve your mental health. 

Tip #2 to Reduce Stress: Eat a balanced diet

Fueling your body with a nutrient dense and well balanced diet can help reduce chronic stress. A research study found that consuming highly processed foods leads to higher stress levels in participants. In addition, if you are chronically stressed, you may tend to overeat. I am sure you have experienced this at some point in your life- maybe cramming for a final and snacking on an endless supply of m&m’s, or having a work proposal due and ordering way more Chinese food than you actually need? Though at the moment this may feel good, it leads to more problems down the road- especially if done consistently.

Switching to more nutrient dense foods will help you feel better and reduce overall stress. Try adding more fruits and vegetables to your diet and eliminating some processed foods. At CF Nutrition, we offer beverages that can help ensure you get your daily dose of vitamins and minerals. Check out our website if you are looking for ways to supplement your daily diet.

Tip #3 to Reduce Stress: Practice Self Care

We are all busy, especially this time of year. Taking time for yourself is necessary to manage and reduce stress. There are many ways to practice self care and finding what works best for you can be tough. Here is a list of some different ways to set aside time to take care of yourself:

  • Take a long walk
  • Journal your thoughts
  • Listen to a podcast
  • Take bath
  • Practice yoga
  • Make a healthy meal
  • Stretch before bed
  • Read a book
  • Take yourself out on a date

These are just a few of the many ways to practice self care. Whatever you choose, try to incorporate some form of self care into your schedule a few times a week. 

This time of year can be busy and lead to stress, so take action to manage your stress so you can feel your best walking into 2024!

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!

Featured Posts Nutrition

3 Delicious Fall Recipes To Keep You Hydrated and Healthy

It is officially that time of year again. The weather is cooling down, and the holidays are fast approaching. The holiday season is a time to spend with family and friends enjoying delicious food and company. But, we cannot forget to stay healthy and hydrated. Today, we share 3 delicious Fall recipes using CF Nutrition products to enjoy as we prepare for the holidays to arrive. These drinks will have you feeling your very best this holiday season.

Delicious and Hydrating Fall Smoothie With CF(Rehydrate)® 


  • 2 handfuls kale 
  • 1 1/2 Tbsp. fresh lemon juice 
  • 1/2 can pumpkin puree (not pumpkin pie mix)
  • 1 Granny Smith apple (large, cut into chunks, discard the stem and seeds)
  • 1 banana
  • 2 Tbsp. chia seeds
  • 12 Oz CF(Rehydrate)® (Any flavor)


Blend all ingredients together and Enjoy!

This smoothie is a great way to fill up on some fall favorites like pumpkin and apples. By adding CF(Rehydrate)® you also get an excellent dose of electrolytes to keep you hydrated. This is a great smoothie to have after a workout or a long walk in the crisp fall air.  

Anti-inflammatory Smoothie With CF(Protein)® 


Blend all ingredients together and Enjoy!

When you make this delicious smoothie, you may notice the bright color of CF(Protein)®. CF (Protein)® gets its vibrant yellow color from the naturally vibrant herb, turmeric. Rather than use artificial colors or additives, we use turmeric because of its powerful antioxidant and anti-inflammatory properties that promote healing and restoration for our customers. Due to the anti-inflammatory properties in CF(Protein)®, this smoothie will help support your immune system and keep you healthy all season long. 

Berry Blast Mocktail With CF(Rehydrate)® Immunity+



Mix all ingredients together and Enjoy!

Another excellent way to support our immune system and stay healthy is to switch some of those cocktails out for a mocktail, especially when CF(Rehydrate)® Immunity+ is the main ingredient. While enjoying some drinks with family and friends maybe mix in this delicious mocktail using CF(Rehydrate)® to stay hydrated! The best part is, it tastes delicious!
Now you have all the information you need to create the perfect blend of hydration and immunity this Fall! Visit our website to purchase our delicious products!

Featured Posts Nutrition Pediatrics

The Kids Are Back To School- Stay Healthy With CF Nutrition

Summer is coming to a close and most of our kids are already heading back to school! This means we need to take extra measures to keep our families healthy and hydrated! Today we share our top tips to stay healthy and highlight what products can help support wellness for your entire family and take a little of the hard work for you!

Stock Up on CF(Rehydrate)® Immunity+

CF(Rehydrate)® Immunity+ is the perfect on-the-go immune support beverage to pack in your child’s lunch box. It does not have excess amounts of sugar, unethically sourced ingredients, harmful additives, or anything else that can compromise your health and wellness. As the busy back-to-school season begins, CF(Rehydrate)® Immunity+ can help you and your family get the vitamins and minerals you need but may not otherwise consume on a regular basis. 

Immunity drinks, then, are a great supplemental solution and help you ensure your child consumes the daily intake of vitamins and minerals a properly functioning immune system requires, without having to force them to shovel down steamed broccoli in the coveted few minutes they have in between the end of the school day and the start of baseball practice. 

The great thing about CF(Rehydrate)® Immunity+ is it actually tastes good! We know that kids are not going to drink something that doesn’t taste good. CF(Rehydrate)® Immunity+  has medical grade ingredients without the medicinal taste or chalky texture. It comes in three highly reviewed flavors- Orange, Aloha Blend, and Kiwi Strawberry. 

 Get Your Healthy Fats in With CF(Protein)®

 CF(Rehydrate)® Immunity+ isn’t the only CF Nutrition product that is a great addition to your child’s lunch box. CF(Protein)® is another kid friendly beverage that can be consumed as an on-the-go snack. Our plant based protein drink comes in an 8 ounce bottle and is an excellent addition to ensure a well-rounded, nutrient-dense meal. It contains an abundance of vitamins and minerals derived from fruits and vegetables, along with other healthful antioxidants and anti-inflammatory ingredients. 

 CF(Protein)® uses plant protein that is easily digested with yellow pea protein, contributing a significant amino acid dose that promotes muscle recovery and repair. CF(Protein)® has complex carbohydrates derived from fruit. This makes CF(Protein)® a rich energy source without any added sugar. There are no cheap, low-quality additives or simple sugars seen in other protein drinks. CF(Protein)® also contains healthy fats, mono and polyunsaturated fats. The use of chia seed oil provides consumers with essential omega-three and omega-six fatty acids to minimize inflammation and help prevent cardiovascular disease. CF(Protein)® also contains turmeric, which may help support your immune system. 

Back-to-school season can be tough, but with CF Nutrition on your side—you and your family can easily reap the benefits of essential vitamins, minerals, and medical-grade hydration and clean protein!

Featured Posts Healthy Lifestyle

Everything You Need To Know About the Potassium 

What is Potassium?

Potassium is an essential electrolyte that is key to healthy cell function. Like all nutrients, a healthy balance of daily potassium intake can help you feel and perform your best. The recommended daily intake of potassium is 3500-4700 mg. However, suggest consulting the FDA’s guidelines for specific recommended daily intake. 

Why is Potassium supplementation necessary?

Potassium losses through normal bodily functions, like sweating, must be replaced by the foods and beverages we consume. Foods like bananas and spinach provide an abundance of potassium. However, these foods take time to digest, and there are certain instances, as in the case of dehydration due to sports or illness, where fast replenishment of potassium is necessary. CF(Rehydrate)® provides 100 mg of potassium to help provide rapid rehydration. 

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.

What is the role of Potassium in the body?

Potassium is nearly ubiquitous in the body. This unique electrolyte plays a vital role in helping maintain adequate blood pressure. It is also essential in nerve function, allowing electrical signals to transmit messages. Thus, ensuring potassium intake can contribute widely to internal homeostasis and comprehensive health.

Why is CF(Rehydrate)® a good option to help replenish Potassium?

 CF(Rehydrate)® provides a concentrated source of potassium. The intentional formulation behind CF(Rehydrate)® replenishes lost fluids and essential electrolytes, including those lost quickly through sweat and illness. There are no artificial colors or flavors, so you don’t have to worry about mysterious additives and harmful ingredients. CF(Rehydrate)® also has an ideal combination of carbohydrates and sodium with less added sugar than traditional sports drinks, allowing your body to be gently nourished and intentionally refreshed by the convenience of a delicious drink.

 CF(Rehydrate)® is an excellent source of potassium when you need it most! Please click here for CF(Rehydrate)® detailed nutrition information & ingredient list.

Featured Posts Medical Professionals Presurgery Nutrition

CF(Preop)®: The Superior Pre Surgery Drink

Enhanced Recovery After Surgery (ERAS®)  protocols are becoming more widely known and used throughout medical facilities. Preoperative carbohydrate loading is one of the most inexpensive and easy to implement ERAS® protocols. With that being said, we know as a medical professional you have options when choosing a pre-surgical drink. Today, we break down why CF(Preop)® is truly the superior pre-surgical carbohydrate drink to provide to your patients.

What sets CF(Preop)® apart?

At CF Nutrition, we take pride in formulating our beverages with the most premium ingredients. We use evidence-based research to design products that actually serve a purpose. We strive to include everything the consumer needs and nothing extra or artificial.  CF(Preop)® ingredients all serve a purpose to help enhance your patient’s recovery after surgery and improve surgical outcomes. We use simple and effective ingredients that you can feel good about giving to your patients. 

Benefits of using CF(Preop)®:

  • 50 g Complex Carbohydrates
  • Electrolytes
  • Natural ingredients
  • No artificial colors or flavors
  • Vegan
  • Kosher, Halal 
  • Non-GMO, Soy Free, Dairy-free
  • Meets ERAS® guidelines for pre-surgery use of clear carbohydrate beverage
  • Meets ASA® guidelines for use with preoperative fasting
  • Osmolarity: 270 mOsm

What makes CF(Preop)® different from other pre-surgery drinks?

  One benefit of CF(Preop)® over other pre-surgery drinks is the added sugar content. CF(Preop)® has 2 grams less added sugar than other products available. Added sugars are to be limited as much as possible to avoid health complications such as obesity and diabetes. Therefore, having 2 g less of added sugar makes CF(Preop)® a better choice before surgery when compared to other products.

CF(Preop)® has 50% of Vitamin A’s daily value, whereas other products available have none. Vitamin A is an antioxidant to support the function of the health of the epithelial tissue.  Zinc boosts the immune system and supports your recovery. When comparing CF(Preop)®  to other products, CF(Preop)® has 20% more DV of Zinc, making it a more suitable choice. 

CF(Preop)® also contains L-citrulline. L-citrulline improves circulation by increasing nitric oxide levels, boosts the immune system by nourishing bowel electrolytes, and is efficiently converted to L-arginine; CF(Preop)®’s competitors do not contain L-citrulline.

 The lower osmolarity in CF(Preop)® will allow more effective gastric emptying to prevent any risk for aspiration. CF(Preop)® contains filtered water to avoid dehydration and the accompanying headache and collapsed veins.

 CF(Preop)® uses stevia, which is a natural sweetener that comes from a plant. CF(Preop)®’s competitors use sucralose, which is an artificial sweetener that is not broken down well by the body. Sucralose is a modified form of sugar made by removing sugar oxygen groups.

Why don’t sports drinks cut it?

Over and over again, we hear medical professionals recommending sport drinks as a pre-surgical drink. Unfortunately, this can do more harm than good. Sports drinks DO NOT meet the ASA® guidelines for a pre-surgical drink and should not be recommended for patients in the hours before surgery.

Here are a few reasons why:

  • Sport drinks typically contain >20 g of added sugar
  • Sport drinks don’t contain complex carbohydrates
  • Sport drinks do not have a low osmolarity
  • Sport drinks may not be clear and colorless

Overall, we believe our product CF(Preop)® is the best choice for your patients before surgery. Compared to other products, it contains the least amount of sugar and is the most natural source of nutrition. There are no artificial sweeteners as it uses stevia, a natural sweetener that is generally recognized as safe. It contains enough complex carbohydrates (50 g) to shift the body from a fasted to a fed state to enhance your recovery. It contains vitamin A and Zinc to help boost your immunity and further enhance your recovery. It also contains L-citrulline, which improves circulation by increasing nitric oxide levels, promotes the immune system by nourishing bowel electrolytes, and is efficiently converted to L-arginine. It has a low osmolarity to allow for complete gastric emptying, so there is no risk for aspiration. It is vegan, Kosher, Halal, dairy-free, non-GMO, and soy-free, making it suitable for diet restrictions. We hope you choose CF(Preop)® before surgery so your patients can have a safe and effective recovery.

Featured Posts For Med Pros

CF Nutrition Pairs With Goldfinch Health to Help Reduce Opioid Use Post Surgery

The overuse of opioids after surgery has become a worldwide issue. Though important after surgery to reduce pain, opioids have become misused causing chronic use and addiction. Goldfinch Health has designed a program to help reduce the use of opioids post surgery. They have teamed up with CF Nutrition to include CF(Preop)® as part of their Prepared for Surgery Toolkit. Today, we break down what the program and kit entails and how it may help millions with opioid addiction. 

What is the Billion Pill Pledge Program?

The Billion Pill Pledge Program was designed to help reduce the need for opioids post surgery. Opioids are important and serve a purpose in reducing pain after surgery. However, over the years, the use of opioids after surgery has developed into misuse and addiction affecting the lives of many. The mission of the Billion Pill Pledge Program is to help resolve this crisis by implementing Enhanced Recovery After Surgery (ERAS®) protocols, like the use of CF(Preop)®, to reduce the need for opioids. The Billion Pill Pledge Program is currently in the pilot phase and has rolled out into 4 rural hospitals in Iowa. 

The program was designed by Goldfinch Health and the cofounder John Greenwood aims to remove billions of unused opioids with the program. With this program, patients are given a care package before their procedure.

 The care package includes:

  • Ice and heat packs
  • A drug disposal bag
  • One bottle of CF(Preop)®

The goal of the kit is to reduce pain using non-addictive procedures so that the need for opioids is eliminated or at least reduced. 

How will CF(Preop)® help reduce opioid use?

The intention of Goldfinch Health in including CF(Preop)® is to help the patient’s pain tolerance. CF(Preop)® is a clear, colorless drink specifically formulated by an anesthesiologist for safe consumption hours before surgery. CF(Preop)®  is formulated for surgery and meets the ASA® requirements to make it safe for consumption before your surgery. Choosing to drink CF(Preop)® before your surgery helps you feel back to normal as soon as possible. 

The main ERAS® principles include protocols for preoperative, intraoperative and postoperative care. All ERAS® protocols aim to lessen the body’s response to surgical trauma and maintain normal physiological function during surgery. Preoperative carbohydrate loading with CF(Preop)® is one of the preoperative principles of ERAS®. The American Society of Anesthesia has promoted the use of clear carbohydrate beverages up to 2 hours before surgery to help reduce dehydration among patients. 

Non-opioid oral analgesia NSAID is one of the postoperative protocols in ERAS®.  The more ERAS® principles observed throughout the patient’s surgical journey, the better the chances for a smooth recovery with reduced complications. All ERAS® protocols are evidence-based and require patient education as well as a knowledgeable team approach. 

CF Nutrition is beyond excited to be a part of the Billion Pill Pledge Initiative to help save the lives of many and reduce the opioid crisis worldwide.

Featured Posts Healthy Lifestyle

Our Top Tips to Keep the Holidays Healthy

The holidays are a time to celebrate family, friends, and all we have to be thankful for. But sometimes, with all the celebrations, it becomes hard for us to make healthy decisions. Between holiday parties, christmas coffees, and temptations everywhere- sometimes we find ourselves sabotaging our health. 

Top Reasons Why the Holiday Season Can Backtrack Our Results:

  1. Increased alcohol intake
  2. Added refined sugars 
  3. More parties and celebrations 
  4. Flu and virus season is at its peak 
  5. Less time for workouts due to family obligations
  6. The Screw it til New Years Mentality 
  7. Prolonging the holiday (ie. celebrating Thanksgiving food Thursday to Monday or celebrating Christmas from Dec 24-Dec 31)
  8. We make the holidays centered around food and drinks rather than family

Healthy Holiday Tip No. 1: Embrace the mocktail.

*Not always, but sometimes 

***Problem: Too much alcohol affects your health and leads to weight gain

  • Disrupts your immune system, ultimately making you more susceptible to flu and virus season
  • Poor food choices and overconsumption of calories
  • Empty calories 
  • Hangover which leads to poor food choices and missing workouts the next day

***Solution: 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.

***Problem: Overconsumption of refined sugar and holiday classics

  • Since we are used to following such a simple macro plan when we get in front of holidays classics, it is not uncommon to over do it
  • Desserts can sometimes be as many calories as you should consume in the entire day
  • All or nothing mentality
  • Recipes tend to have extra ingredients and therefore more calories


  1. Moderation is Key. You can have some of the wonderful treats without going overboard. Try a few bites of the desserts you enjoy and allow yourself to feel satisfied without overdoing it. 
  2. Be 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. 

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

***Problem: Poor eating habits can hinder our digestive system

  • A healthy digestive system is key for getting optimal nourishment from the foods you eat and ensuring your immune system is working its best 
  • All of those refined carbohydrates, alcohol, and saturated fats can also hamper our digestion 


  • 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. 
    • 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 at least 8-11 cups of fluids each day.
    • 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: Don’t make excuses to miss work outs and Get Active Daily!

***Problem: We make excuses to miss workouts and don’t get active during the day

  • We don’t prioritize working out and miss workouts during the holidays


  1. 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.
  2. Take walks after meals and do active things with the entire family
  3. Prioritize time for your workouts so you can stay on track
  • Set a goal of doing ten push-ups a day and taking a short one-mile walk around the neighborhood
  •  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 

Now that you have all the tips to staying healthy over the holidays- check out our website for more tips and tricks!

Featured Posts For Med Pros Preparing for Surgery Presurgery Nutrition

What is ERAS®?

     ERAS® stands for Enhanced Recovery After Surgery. In the 1990s, Professor Henrik Kehlet founded Enhanced Recovery After Surgery (ERAS®), specifically in colorectal surgeries. There is now available research on ERAS in colorectal, vascular, thoracic, urosurgery, spine, neurosurgery, orthopedic, liver, pancreatic, and cardiac surgery. In the early 2000’s an ERAS society was formed that dedicated time to research preoperative care to improve recovery after surgery. The ERAS® society discovered that some traditional practices were no longer the best practice through evidence-based research. Since then, ERAS has gained much more consideration because of its overall advantageous effect on recovery after surgery, increased patient comfort, psychological well-being, decreased complications post-surgery, and reduced length of stay (LOS). 

What are the main pillars of ERAS®?

      The main ERAS® principles include protocols for preoperative, intraoperative, and postoperative care. All ERAS® protocols aim to lessen the body’s response to surgical trauma and maintain normal physiological function during surgery. 

ERAS® preoperative principles include:

  • pre admission counseling
  • fluid and carbohydrate loading
  • removing prolonged fasting
  • no/selective bowel preparation
  • antibiotic prophylaxis
  • thromboprophylaxis
  • no premedication

ERAS® intraoperative protocols include:

  • short-acting anesthetic agents
  • no drains
  • mid-thoracic epidural anesthesia
  • avoidance of salt and water overload
  • maintenance of normothermia

ERAS® postoperative protocols include:

  •  mid-thoracic epidural anesthesia
  • no nasogastric tubes
  • prevention of nausea and vomiting
  • avoidance of salt and water overload
  • early removal of the catheter
  • early oral nutrition
  • non-opioid oral analgesia NSAID
  • early mobilization
  • stimulation of gut motility
  • an audit of compliance and outcomes

What is the goal of ERAS® protocols? 

       As mentioned before, the goal of ERAS® protocols is to reduce the stress response of surgery. When the body undergoes surgical trauma, it can result in a metabolic state of stress. When the body is in this catabolic state, recovery will be slower, and complications are more likely to occur. Some complications associated with this exaggerated stress response are pain, paralytic ileus, increased cardiac demand, respiratory difficulties, increased insulin resistance, and increased infections. These complications lead to delayed recovery post-surgery. By lessening the body’s response to stress, ERAS® protocols help achieve early recovery and decrease LOS. Increased LOS and increased complications post-surgery is a significant issue for many medical professionals. ERAS® is beneficial to both the hospitals due to decreased LOS and costs and the patient as it increases patients comfort, reduces anxiety, and leads to faster recovery. 

Nutrition’s Role in ERAS®

    Nutritional status is critical before surgery. Ideally, a nutritional assessment is done before any surgery to reduce the risk of postoperative complications, increased length of stay, and infection risk. A patient can be diagnosed with mild or severe malnutrition by the MD. A Registered Dietitian assesses the patient for mild to severe malnutrition. The following criteria from Academy Adult Malnutrition Criteria (ASPEN) help to identify moderate malnutrition. A patient must have at least two of following to be diagnosed with moderate malnutrition: weight loss >2% in 1 week, >5% in one month, or >7.5% in 3 months; Energy intake less than or equal to 50% compared to estimated needs for greater than or equal to 5 days; Moderate body fat depletion; Moderate muscle mass depletion; Moderate to Severe Fluid Accumulation; and reduced grip strength. Furthermore, a patient must have at least two of the following to be diagnosed with severe malnutrition: Weight loss 1-2% in 1 week, 5% in one most, 7.5% in 3 months; Energy intake <75% compared to estimated needs in 7 days; mild body fat depletion; mild muscle mass depletion; Mild fluid accumulation; and Reduced grip strength. 

How to correct malnutrition before surgery?

If you need to correct malnutrition before surgery, using CF(Protein)® is a great way to build muscle and strength for a speedy recovery. Other ways to improve nutritional status can include enteral or parenteral nutrition. Obese patients may need to lose excess weight before surgery.

Why should you use CF(Preop)® over the NPO approach?

     Before ERAS® protocols, the traditional approach to surgery was to fast after midnight before surgery to decrease aspiration risk. In the 1990s, evidence-based research suggested that this was not necessary. Furthermore, there are detrimental effects caused by this period of prolonged fasting. Prolonged fasting worsens the catabolic state, increases metabolic stress, hyperglycemia, and insulin resistance. Furthermore, when the body fasts for a lengthy time, glycogen stores are depleted, leading to protein and muscle breakdown. Postoperative insulin resistance (PIR), a result of the stress response from surgery and further exaggerated with prolonged fasting, is directly related to delayed wound healing, increased morbidity/mortality, and LOS. PIR must decrease to enhance recovery after surgery.

Preoperative carbohydrate loading maximizes glycogen stores in the body as an energy source to minimize body tissues’ degeneration and reduce insulin resistance. By changing the metabolic state by shortening preoperative fasting (aka providing a complex carbohydrate 2-3 hours before surgery), PIR will decrease, protein loss reduces, and muscle function will improve. Additionally, preoperative carbohydrate loading increases patients’ comfort and reduces hunger, thirst, and anxiety, leading to surgery, all decreasing stress entering surgery. 

Specific Amounts of Nutrients Needed to Support Enhanced Recovery

CF(Preop)®  is a clear, colorless drink specifically formulated by an anesthesiologist for safe consumption hours before surgery. Each of its premium ingredients promote the highest level of pre surgery safety, comfort, and nourishment. It is designed to lower the risk of surgical site infections, reduce post-op recovery time, minimize post-op complication risk, and promote comfort and minimize stress. 

CF(Preop)®  is formulated for surgery and has all the ASA requirements to make it safe for consumption before your surgery. These requirements include a low osmolarity of 270mOsm to promote gastric emptying. It is clear and colorless and has no fat or protein and contains 50g CHO to shift the body from a fasted to fed state and promote enhanced recovery. It contains maltodextrin to help replenish glycogen depletion by catabolism related to fasting and surgery. Choosing to drink CF(Preop)® before your surgery helps you feel back to normal as soon as possible. 

Now that you know everything about ERAS® and how to prepare for surgery, visit our website to learn more. 

  • Hidden
  • Hidden