Category: Featured Posts

Meal prepping is a fantastic way to plan ahead and make sure you are eating healthy throughout the week. Some people choose one day to meal prep for the entire week, while others choose to break it up and meal prep on two separate nights. Either way, prepping your meals can save time and money so you don’t have to eat out during your work day. 

Meal prepping also allows you to be more consistent with healthy eating. Not only is eating out expensive, oftentimes it isn’t the healthiest choice either. Although many restaurants offer healthy options- they sometimes load up your meals with extra salt or give you extremely large portions that can lead to weight gain overtime. When you make your meal at home, you can ensure you are using clean and simple ingredients and prepare your food the way you want it. 

Ensuring you are creating well balanced meals with adequate nutrition and calories can be difficult; So we are here to help you navigate meal prepping. We will make it simple for you by breaking down exactly what you need to create a healthy and satisfying meal. 

Step 1: Choose Whole Grain Carbohydrates

When it comes to carbs- you need them! No matter what you hear on the internet, carbohydrates are essential to your energy levels. Carbohydrates provide your brain and body the energy and fuel it needs to take on your day. When meal prepping, we suggest using whole grains when possible. Whole grains have more fiber and protein than simple carbohydrates meaning you will stay fuller for longer. 

The portion of your carbohydrate also matters. Typically, you want to have about ½ cup of carbohydrates for each meal. This should make up 25% of your plate (or tupperware). Depending on your activity level and size,, you may require ¾ cup or even a full cup of carbohydrates. 

Here are some great choice for your carbohydrate:

• Farro
• Brown Rice
• Quinoa
• Sweet Potato
• Whole grain bread
• Whole grain pasta
• Oatmeal

Step 2: Add Some Healthy Fats

Another diet myth is following a low fat diet. What people don’t tell you is that fat is essential to your health and well being. Filling up on healthy fats, especially omega-3’s is an important part of following a healthy well balanced diet. (Did you know CF(Protein)® is a great source of omega-3?) When meal prepping, make sure to include some sort of healthy fat.

Here are some ideas:

• ⅓-½ of an Avocado
• ¼ cup of Nuts
• 1 tbsp Olive Oil
• 2 tbsp of nut butter 
• 2 tbsp chia or flax seeds
• 1 bottle of CF(Protein)®

Step 3: Choose lean protein

One thing you can’t forget when meal prepping is your protein. Your protein source should fill up 25% of your plate. Depending on your size and activity level, your protein needs will vary. It is safe to say everyone should have at least 15 grams of protein per meal. If you are eating meat or fish, at least 3-4 ounces is a good starting point (this is about the size of the palm of your hand). When choosing a protein, consider prepping some days plant based. You can even grab a bottle of CF(Protein)® for 13 grams of plant based protein. 

Here are some protein options:

• Grilled chicken
• Baked fish
• Chickpeas
• Black Beans
• CF(Protein)®
• Eggs
• Grass fed meat 
• Ground Turkey

Step 4: Don’t forget your veggies and fruits

Filling your tupperware with veggies and fruit will increase your fiber intake and help you stay full longer. Not only that, vegetables and fruits provide you with essential vitamins and minerals to keep your body healthy and strong. Try to fill 50% of your plate with veggies. This equals about 1 cup of veggies. Mix it up and add one or two different veggies next time you meal prep. Fruit is important to- so make sure you add a handful of berries or add an apple to your lunch bag!

Step 5: Add a small treat 

Ever get a sweet tooth after lunch? Well it’s actually very common. We recommend planning ahead and packing a sweet treat so you don’t find yourself at the vending machine for a king sized chocolate bar when that 2 oclock slump hits. Pack a small treat and you will thank yourself later. 

Here are some sample ideas for meal prepping:

Option 1:

• ½ cup of complex carbohydrate (brown rice, quinoa, sweet potato)
• 4 oz of lean protein (grilled chicken, salmon, tuna, lean ground turkey)
• 1-2 cups of veggies 
• 1 piece of dark chocolate
• 1 bottle of CF(Rehydrate)®

Option 2:

• 2 slices of whole wheat bread
• 3oz of deli meat
• lettuce and tomatoes
• 1 handful of nuts (or ¼ avocado on sandwich)
• CF(Protein)®
• 1 dark chocolate covered peanut butter cup 

Now you have all the tricks and tips to head into your next meal prepping session! Don’t forget to check out the blog every other Thursday for more health and wellness tips!

It is no secret that a low-fat diet has gained popularity in today’s society. The problem is, that a low-fat diet is not healthy and can cause several health problems. Learning how to distinguish between healthy and unhealthy fats is crucial to a well-balanced diet. Additionally, getting enough healthy fats can help to prevent chronic disease, specifically cardiovascular disease- the leading cause of death in the United States. Today we breakdown the different types of fat including omega-3.

What is healthy vs. unhealthy fat? 

It is critical for patients and medical professionals to distinguish between the different types of dietary fat. Monounsaturated fatty acids (MUFA) and polyunsaturated fatty acids (PUFA) are essential macronutrients in a well-balanced diet. MUFAs have one double bond, and PUFAs have two double bonds. These two fats are considered healthy fats.

 Alternatively, the two fats that should be limited and avoided are trans fat and saturated fat. The recommendation is to avoid the consumption of trans fat in the diet overall, and the American Heart Association recommends that saturated fat be limited to less than 10% of total calorie intake and less than 7% of total calorie intake to reduce cardiovascular disease risk further. Both MUFAs and PUFAs are liquid at room temperature, whereas saturated fat is solid at room temperature. Butter is an example of saturated fat (solid at room temp)—and olive oil is an example of a MUFA (liquid at room temp). 

What is omega-3?

           One specific type of PUFA is an omega-3 fatty acid. The term omega-3 has to do with where the double bond is. Omega-3s must be consumed in the diet because the body cannot make omega-3 on its own. Therefore, omega-3s are considered essential fatty acids. ALA (alpha-linolenic acid) is the type of PUFA in plant sources like nuts and seeds. CF(Protein)® uses chia seed oil that is rich in ALA. The other types of omega-3 are EPA and DHA. These come from marine sources, like fish. 

           Omega-3 consumption is essential to a healthy diet and poses many benefits to health. It helps prevent/lower your risk for cardiovascular disease and also benefits your brain, immune system, skin, and joints. 

What is the link between cardiovascular disease and omega-3?

    Cardiovascular disease is the leading cause of death in the United States. Consuming omega-3 fatty acids may help protect you from developing cardiovascular diseases and events. Dietary supplementation with omega-3 fatty acids—including DHA, EPA, and ALA—is a promising primary and secondary way to prevent CVD. The main benefit of omega-3s is their ability to lower triglycerides. Additionally, omega-3s may help increase your HDL cholesterol (known as the “good cholesterol”). Higher levels of HDL may help prevent your risk for cardiovascular disease. 

              Hypertriglyceridemia is an independent risk factor for CVD events. According to the Third National Health and Nutrition Examination Survey, 35% of men and 25% of women in the US have hypertriglyceridemia defined as triglycerides>150 mg per day. Those with mixed dyslipidemia (high cholesterol and high triglycerides) may be on statin medication to lower their cholesterol levels. Unfortunately, statins do not lower triglycerides. Therefore, even if your patients are on a statin, they may still be at risk for cardiovascular events due to hypertriglyceridemia. Controlling triglycerides levels is crucial in this scenario to protect patients from CVD. Currently, available options to lower blood triglycerides are fibrates, niacin, and omega-3 fatty acids. Sometimes, niacin and fibrates are not tolerated well and have adverse effects. Omega-3 fatty acids, however, have been shown to lower triglyceride levels with good tolerance.

Are omega 3’s anti-inflammatory?

                Yes! Another benefit of omega-3 is its anti-inflammatory effect. Omega-3 deficiency is linked to prolonged inflammatory response, and several Americans do not get enough omega-3 in their diet. When there is an infection or damage to the body, inflammation is the body’s natural response. Inflammation 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. Since omega-3s are anti-inflammatory, they may help reduce chronic inflammation.      

           Lastly, omega-3 may also reduce your risk for depression and Alzheimer’s. Some research suggests that omega-3 may help reduce your risk for certain cancers; however, there is not enough evidence to support this yet. To summarize, the chia seed oil is high in omega-3 fatty acids and may help reduce inflammation and prevent chronic diseases. CF(Protein)® is a good source of omega-3. 

So what are you waiting for? Start adding omega-3‘s into your diet today. Buy CF(Protein)® for a convenient and on the go dose of omega-3.