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Healthy Lifestyle Nutrition

3 Key Habits to Implement This Year

It’s that time of year again where New Year resolutions are in full effect. At CF Nutrition, our goal is to give you the tools to feel your best all year long. It is time to

kickstart a happier, healthier you in the new year! In today’s blog, discover some effective habits to transform your well-being and radiate positivity all year long. 

Habit #1 Incorporate More Plant Based Meals

There are so many benefits of focusing on plant based foods for one or even two days a week. You don’t have to go completely vegan, but incorporating plant based days can show a positive change in your body and health. Plant based foods help support your immune system. This is because plant based foods have essential vitamins and minerals that you can’t get from other foods. They also contain antioxidants which help keep your cells healthy and your body in balance. This in turn, helps your immune system function better. By incorporating more plant based foods into your diet, your body will better be able to fight off infections and protect you against viruses and germs. A strong immune system will also help reduce your risk for developing chronic disease like cancer. 

Habit #2 Plan Your Meals Ahead of Time 

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. 

Habit #3 Stay Hydrated

Hydration is KEY to feeling your best. During the winter time, when it is cold, sometimes we forget to drink enough water. It is crucial we continue to make hydration a top priority even in the colder months.  In order to stay hydrated, an adequate balance of water and electrolytes is crucial. Electrolytes are minerals (sodium, potassium, magnesium, etc.) that are involved in an abundance of internal events, such as neurotransmission and maintaining a balanced pH in the blood. CF(Rehydrate)® is an excellent source of concentrated electrolytes for medical-grade hydration.

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. Adding CF(Rehydrate)® into your daily routine is a sure fire way to stay on top of your hydration needs.

Now you have 3 key habits to incorporate to feel your best all year long. Visit our website to learn more about how to stay healthy this year!

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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!

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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!

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Healthy Lifestyle Nutrition

Why is Protein Important in my Diet?

Protein is one of the three macronutrients that is necessary to include in your daily diet. Despite recommendations from different FAD diets, you need all three macronutrients in order to maintain your health, energy, and fitness goals. Eliminating any of the three macronutrients puts you at risk for nutrient deficiencies and illnesses. 

What is the purpose of protein in my diet?

Protein has several important roles in our body. It helps you build muscle and helps you recover. It also helps repair your muscles and keeps you well nourished. 

How do I incorporate protein in my diet?

Not all protein is created equal. One easy tip when choosing a protein is to choose lean protein over breaded or fried. It is also best to limit red meat to once or twice a week. Although red meat serves as an excellent source of protein and iron, it is also high in saturated fat which can lead to high cholesterol. Another tip is to incorporate fish 2-3 times per week. Fish is a great source of lean protein and certain fish like salmon and tuna can provide omega-3. Omega-3 helps to raise the good cholesterol, HDL. 

It is also important to incorporate plant based meals when possible. One way to add plant based protein into your diet is with CF(Protein)®. CF(Protein)® has 13 grams of protein from pea protein. Pea protein contains all nine essential amino acids. It is easily digestible and has a pleasant taste and texture. Additionally, it is a good source of iron and other nutrients. Unlike other protein powders like whey, pea protein is not a derivative of milk so it can be consumed by those with allergies or following a specialty diet (vegan, vegetarian, paleo, etc.).

How much protein should I be eating?

The amount of protein you need is different based on many factors including, age, weight, height, activity level, among other things. To find out how much protein you need, we recommend speaking to your doctor or a trained professional. 

What are the recommended uses for CF(Protein)®?

CF(Protein)® is an excellent product to consume regardless of whether or not you have a surgery on the calendar. A rich source of plant-based protein, antioxidants, and anti-inflammatory compounds, this nutrient-dense drink provides a concentrated dose of healthy ingredients to fuel your day.

Some ingredient highlights include:

  1. Plant Protein: Our plant-based protein is easily digested, with yellow-pea protein contributing a significant dose of amino acids that promote muscle recovery and repair.
  2. Complex Carbohydrates: Complex carbohydrates derived from fruits allow CF(Protein)® to deliver a rich energy source without the use of cheap, low-quality additives and simple sugars found in most protein drinks.
  3. Healthy Fats: Functional fats from chia seed oil provides a healthy dose of essential omega-3 and omega-6 fatty acids to help minimize inflammation and saturate the body with healthy fats.
  4. Electrolytes: Coconut water is an excellent source of essential hydration, supplying minerals and electrolytes to recover and revitalize from surgery, sports, or summer heat.

While CF(Protein)® is a great on-the-go snack or mealtime supplement for anyone, it may be particularly useful in supporting the nutritional status of certain people. 

At CF Nutrition, we recommend consuming 1-2 bottles of CF(Protein)® daily if you are:

  • An athlete (or particularly active individual)
  • Underweight or malnourished
  • Elderly
  • Recovering from illness or injury
  • Preparing for or recovering from surgery
  • Following a liquid diet
  • Traveling

For more information on CF(Protein)® and a complete list of ingredients and nutrition, please click here.

So what are you waiting for, get the best on the go protein now. Visit our website to purchase. 

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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.

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Healthy Lifestyle Nutrition Wellness + Medical Tips

Stay Hydrated This Spring With CF(Rehydrate)®

As the weather begins to heat up and the seasons change, staying hydrated becomes even more important. Water is essential to stay healthy and hydrated, but sometimes we need more than just water to feel our best. Today we break down how CF(Rehydrate)® can provide optimal hydration to have you feeling your very best this spring!

Why doesn’t water always cut it?

 In order to stay hydrated, an adequate balance of water and electrolytes is crucial. Electrolytes are minerals (sodium, potassium, magnesium, etc.) that are involved in an abundance of internal events, such as neurotransmission and maintaining a balanced pH in the blood. CF(Rehydrate)® is an excellent source of concentrated electrolytes for medical-grade hydration.

When do I need an electrolyte drink?

There are certain situations where we need more than just water to stay hydrated. Regardless of your age, gender, or activity level, we all depend on vitamins and minerals to help fuel our minds and bodies. What many people don’t understand is that electrolytes are simply a category of these vital minerals. A few examples include sodium, potassium, and magnesium. 

Situation 1: Exercise

Ever been drenched in sweat after pushing through a challenging workout? Well, sweat is more than just water. It’s full of electrolytes that are lost quickly through sweat all over your body. So, before, during and after an intensive workout or sporting event, CF(Rehydrate)® is beneficial for fast and effective recovery and hydration. 

Situation 2: When you are sick

When you catch a flu bug or bad case of food poisoning, your body quickly loses vast amounts of electrolytes and fluid through diarrhea, vomiting, or fever sweats. Therefore, replacing those electrolytes is of the utmost importance. CF(Rehydrate)® can help replace what is lost.

Situation 3: When you drink alcohol

Certain beverages, such as alcohol, are natural diuretics, meaning they draw water out of your bloodstream and into your gastrointestinal tract, resulting in dehydration. CF(Rehydrate)® can help you replace electrolytes lost from drinking and make you feel better after a night out. 

How do I recover from dehydration?

Water is an integral part of the rehydration process. However, timely consumption of a complete nutrition beverage with a range of electrolytes is crucial for a full recovery. Drinks that contain at least half of your daily value of key electrolytes is a good place to start. For example, CF(Rehydrate)® includes a minimum of 50% of the electrolytes, phosphorus, selenium, and sodium in a 32 oz bottle to ensure you get the fluid and nutrients you need, quickly. 

Now that you know there are certain times when it is crucial to consume an electrolyte replacement beverage, visit our website to shop for CF(Rehydrate)®.

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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

***Solution: 

  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 

***Solution:

  • 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

***Solution: 

  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!

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Healthy Lifestyle

Breaking Down Diet Restrictions

Everything you need to know about going Plant-based…

  1. Form Complete Proteins

Complete proteins have all nine essential amino acids (Most animal proteins-fish, poultry, eggs, beef, pork, dairy). Incomplete proteins lack one or more essential amino acids (Most plant proteins-Legumes, beans, peas, lentil, nuts, seeds, whole grains, vegetables). It is important to try and form complete proteins with plant-based diets so you get all amino acids.

Some combos for you to try to incorporate:

  • Nuts with a legume
  • Legume with seeds
  • Whole grain toast with peanut butter
  • Brown rice and black beans 
  • Hummus with whole-grain crackers
  • Salad with sunflower seeds and chickpeas
  • Yogurt with walnuts
  • Corn and beans
  • Brown rice with green peas
  1. Distribute your protein throughout the day

 Aim to have 2030 grams of protein in each meal and 15 grams in each of your snacks. (This will vary based on your specific needs.) By spacing out your protein throughout the day, your body will be able to process and use the protein more efficiently.

  1.  Choose whole grain carbs 

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. 

  1. Use CF(Protein) to supplement your diet

CF(Protein)® was created for both ease and enjoyment. Thirteen grams of delicious, clean plant protein is packed into an 8-oz bottle that can be enjoyed on-the-go! CF(Protein)®  uses pea protein. Pea protein contains all nine essential amino acids. It is easily digestible and has a pleasant taste and texture. Additionally, it is a good source of iron and other nutrients. Unlike other protein powders like whey, pea protein is not a derivative of milk so it can be consumed by those with allergies or following a specialty diet (vegan, vegetarian, paleo, etc.). Click here for CF(Protein)® nutrition information. Unlike other mainstream products, CF Nutrition products are suitable for vegetarians and vegans. They are all certified vegan, halal, and kosher and do not contain gluten. 

Things to add to your diet:

  • Do you eat dairy and eggs? If so, greek yogurt and eggs will be a great option for you.
  • Protein bars are also a great option – aim for <200 cals and >20 g protein when looking for a protein bar.
  • Pumpkin seeds, chia seed, flax seeds, nuts, nut butter, tofu, tempeh are all things you want to add in. 
  • Another great add is nutritional yeast. It has a lot of B vitamins and protein and give your food a cheesy flavor without adding dairy. 

At CF Nutrition, all of our products are plant-based and vegan certified. 

Everything you need to know about Dairy Free…

Lactase is the enzyme that breaks down lactose. If you are lactose intolerant, than you are unable to breakdown and digest lactose. If you have too little off lactase, then you are likely to feel symptoms like bloating, gas, diarrhea, etc. when you consume dairy.  Sometimes, you have NO lactase, this is when you are lactose intolerant and unable to digest milk products. Being lactose intolerant is not the same as having a milk allergy.

  • Lactose intolerance can be hereditary
  • It can develop over time as the body makes less of the enzyme lactase
  • Some babies born prematurely, may not be able to make enough lactase
  • Sometimes, the body will stop making lactase after an injury or disease
  • If you stop eating dairy, your body may lose it’s ability to make lactase

The main nutrients you need to be concerned about if you are lactose intolerant or avoid dairy are vitamin D and calcium. 

NON-dairy sources of Calcium:

  • chia seeds
  • tofu
  • almonds
  • white beans
  • sunflower seeds
  • kale 
  • broccoli
  • soy milk

NON-dairy sources of Vitamin D:

  • fortified cereal and Orange Juice
  • mushrooms
  • salmon
  • eggs
  • the sun shine 🙂

**When looking at dairy free cheeses, just check the ingredients and how much saturated fat and sodium they have – you want low of both. CF Nutrition products also do not contain the most common allergens, including milk, lactose, peanuts and tree nuts, soy, eggs, casein or whey. 

Everything you need to know about Gluten Free…

Celiac disease (Medically required to maintain a gluten-free diet) 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. The enzyme protease helps our body break down proteins, although protease cannot break down gluten completely and undigested gluten travels to the small intestine. When damage to the villi occurs, nutrients are absorbed incorrectly. 

Most people can handle undigested gluten, but celiacs cannot. In this case, gluten triggers an autoimmune reaction and unpleasant symptoms. Celiac disease can develop the disease at any age. The treatment is to follow a strict gluten-free diet as there is no cure. The symptoms are abdominal pain, diarrhea, heartburn, indigestion, nausea, vomiting, constipation, bloating fatigue, skin rash, and weight loss. 

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. 

How to Follow a Gluten-Free Diet

  • The 3 main food groups containing 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.

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
  • Gluten-free 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. 

CF Nutrition products are gluten-free and may be suitable for patients with Celiac Disease. 

Certain GI issues are more common in those with Celiac Disease. If you feel CF products cause or worsen symptoms, consult your doctor for recommendations.

Now that you know CF Nutrition products are suitable for most diet restrictions, explore our website to shop!

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Featured Posts Healthy Lifestyle Nutrition

How to Keep Your Gut Healthy 

Our gut health is foundational to overall health. That is why it is important to learn how to keep your gut healthy. Today, we will break down the role of our microbiome and what we can do to improve our digestive health. 

The Microbiome 

The gut microbiome is referred to as the microorganisms that live in certain tissues of the body. Everyone has about 200 different species of bacteria, viruses, and fungi in their digestive tract, some good and some not so good. Probiotics are microorganisms that provide a benefit to the host. Prebiotics are substances that feed the probiotics. There can be an imbalance of microbes in the gut so it is important to do all we can to support balance within our microbiome.

Role of Gut Microbiota

Our gut microbiome has several roles within our body. 

Some include:

  • Immune regulation
  • Protecting against bad bacteria
  • Vitamin synthesis
  • Controlling digestive function and appetite regulation
  • Regulating blood sugars
  • Maintain gut lining and integrity 

When there is an imbalance in our gut microbe the following can occur:

  • Obesity
  • Insulin resistance and diabetes
  • Inflammation
  • Poor nutrient absorption
  • Heart disease
  • Changes in memory and cognition

The Gut Brain Connection

Another reason to keep your gut healthy is that our gut and brain actually communicate with one another. The gut is often referred to as your second brain. Poor gut health is linked to depression and anxiety. One example of this is when certain situations can actually make you feel nauseous. Or, have you ever felt butterflies in your stomach when you are nervous or excited? These things happen because of the gut brain connection. Our emotions can trigger symptoms in the gut. 

When we have gastrointestinal distress, the gut can send signals to the brain. A troubled brain can also send signals to the gut. So, problems in the stomach or intestines may cause anxiety, stress, or depression. 

Gut Healthy Eating

Changing our diet and eating well-balanced, nutrient dense and high fiber foods is one way to support our gut health. 

Follow these tips to support your gut:

  • Eat 3-4 cups of non-starchy veggies every day
    • Most veggies except corn, peas, squash, potatoes
    • Get a variety of colors
  • Eat 2 cups of fruit every day
    • Again, include a variety of color
  • Eat 1 handful of nuts and seeds every day
  • Limit saturated fats
  • Eat Phytochemical rich foods like cocoa, tea, coffee, herbs and spices
  • Eat fermented foods like kombucha, kefir, yogurt, sauerkraut
  • Eat prebiotic foods like onion, garlic, asparagus, leeks and artichokes
  • Limit added sugars and overly processed foods
  • Stay hydrated with CF(Rehydrate)®

Getting Enough Fiber Helps Cultivate a Healthy Microbe 

Eating enough fiber is a crucial element in keeping our microbiome healthy. 

Choosing whole grains is one way to increase your fiber intake. Whole grains have much more fiber than simple carbohydrates like white rice or white bread. Another way to get in your fiber is eating beans and legumes. Females should consume 25 grams of fiber per day and males should consume 38 grams of fiber per day. When you increase your intake of fiber, make sure you also increase your intake of water.  Don’t rely on highly processed foods for your fiber intake. Instead, focus on whole foods and variety to cultivate diversity in our microbiome. 

High fiber foods:

  • Peas
  • Oats
  • Chickpeas
  • Lentils
  • Mung beans
  • Brown Rice
  • Quinoa
  • Amaranth
  • Buckwheat 

It isn’t just about the foods we eat

Diet is an important factor in gut health but there are other ways to help improve our digestive health.

  • Manage stress and anxiety
  • Mindful Eating (Do not multitask while eating)
  • Chew food well
  • Optimize meal time 
  • Maintain a healthy weight
  • Get enough sleep 
  • Walk
  • Practice Yoga

Now you know how to keep your gut healthy, check out our website for more health and wellness tips.

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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+.

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