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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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Featured Posts For Med Pros Healthy Lifestyle

Fiber’s Role in Our Diet

Fiber is a crucial component of the diet, yet many of us don’t reach the Recommended Daily Allowance (RDA). Today we break down how much is recommended and how to incorporate it into your diet. Plus we discuss how CF(Protein)® can help us meet the RDA.

 What is fiber?

Fiber is a type of carbohydrate that the body cannot digest. It helps regulate bowel movements, keep blood glucose levels in the normal range, and helps increase satiety which can support weight management. There are two different types of dietary fiber – soluble and insoluble. Insoluble fiber passes through the body undigested, unlike other carbohydrates. Soluble fiber dissolves in water and may help lower blood glucose and cholesterol. Examples of foods with soluble fiber are oatmeal, nuts, beans, lentils, apples, and blueberries. Insoluble fiber does not dissolve in water and helps food move through your digestive system. Consuming insoluble fiber helps regulate your digestive system and may help prevent constipation. Some examples of insoluble fiber are wheat, whole wheat bread, whole grain couscous, brown rice, legume, carrots, cucumbers, and tomatoes.

How much should I consume each day?  

The 13 grams of fiber per 8-ounce bottle of CF(Protein)® comes from non-GMO soluble vegetable fiber. The RDA for total fiber intake for men and women 19-50 years of age is 38 grams/day and 25 grams/day, respectively. The RDA for men and women over 51 is 31 grams/day and 21 grams/day, respectively. Consuming CF(Protein)® can help you meet the RDA and get all the benefits of consuming adequate amounts of fiber.

How can I include more in my diet?

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 because it contains 13 grams per one 8 ounce bottle.

Preventing diseases with adequate fiber:

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. NHANES cross-sectional Data (2003-2006) showed that intake of whole grains (rich in fiber) was associated with enhancing the effects of statin in lowering cholesterol.

Fiber may 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.   

If you are not getting enough fiber, we recommend drinking one CF(Protein)® a day as a simple yet effective way to reap the benefits of adequate fiber intake.

Now that you know everything about fiber, check our our website to purchase CF(Protein)® to easily meet the RDA.

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Featured Posts Healthy Lifestyle

What are My Protein Needs?

High protein, low fat, low carb, no sugar…….oh my!!! How are we supposed to know how much protein we need when there is so much information out there? Well, it is tough and to be honest- there isn’t a one size fits all approach. Many factors affect your protein needs including age, gender, lean body mass, fitness level, training regimen, and more. However, today we will break down some different scenarios and help you determine a range that may be a good fit for you and your lifestyle. 

Here are a few scenarios that might fit your specific goals:

If you are trying to build muscle…..Your daily protein intake should be between 1.2-2.0 grams/kilogram of body weight. 

If you are an athlete…..Your daily protein intake should be between 1.2-1.7 grams/kilogram of body weight.

If you are trying to maintain weight….. Your daily protein intake should be between 0.8-1.5 grams/kilogram of body weight. 

If you are trying to lose weight….. Your daily protein intake should be between 1.5-2.5 grams/kilogram of body weight. 

If you are preparing for surgery….. Your daily protein intake should be between 1.2-2.0 grams/kilogram of body weight (if you are underweight it should be closer to 2.0 grams/kilogram).

If you are highly active……..Your daily protein intake should be between 2.0-2.5 grams/kilogram of body weight. 

To determine how much protein you need, take your body weight in kilograms and multiply it by your range based on your goals (see the above scenarios).

So, let’s say I am 150LB and I am preparing for surgery:    

Divide your weight in LB by 2.2 to get your weight in kg

o 150/2.2 = 68.2 kg

· Next, multiply your body weight by 1.5 to 2.0

o 68 times 1.5=102; 68 times 2.0=136 g

· So, you should consume 102-136 g per day of protein

*Please note that if you have chronic kidney disease or other specific health conditions please speak to a registered dietitian or your doctor  as your protein needs will be lower. 

Other ways to calculate protein needs:

Another way to determine your protein needs is by taking a percentage of your total calories. Typically, your protein will account for 10-30% of your daily calorie intake. There are 4 grams of protein per calorie. 

Let’s do an example:

I am on a 2000-calorie diet and want my protein to be between my total calories.

2000 calories times 10-30%:

200-600 calories from protein.

200-600/4 (because there are 4 calories per 1 gram of protein)

50- 150 grams of protein per day

*If you want to follow a higher protein diet, you will want to aim closer to 150 grams of protein per day. Whereas if you want to follow a low protein diet, you will aim closer to 50-75 grams of protein per day.

How should I break up my protein throughout the day?

As a general rule of thumb, you want to divide your protein up and have some at each meal and snack. Protein helps to keep you feeling fuller for longer so it is good to include some each time you eat. Depending on your protein needs, you should aim for 15-35 grams of protein at each meal and 5-15 grams of protein at each snack.

Here is an example:

Goal: 100-125 grams of protein/day

Breakfast: 20-25 grams

AM Snack: 10-15 grams

Lunch: 25-30 grams

PM Snack: 10-15 grams

Dinner: 30-35 grams 

Night Snack: 5-10 grams

How much protein is in CF(Protein)®?

Each CF(Protein)® has 13 g of protein per bottle. So, depending on what else you are eating and drinking, and your specific protein needs, consuming 1 to 2 CF(Protein)® drinks per day can help ensure you are optimizing your nutrition and help you to meet your needs. CF(Protein)® is not designed to be a sole source of nutrition. Therefore, consuming whole foods, high in protein, is recommended before and after surgery to meet your protein and calorie needs.

Is CF(Protein)® a meal replacement?

At CF, we encourage all our clients to consume well-balanced meals with a variety of food groups and plenty of fruits and vegetables. Depending on your calorie and protein needs, CF(Protein)® may not provide enough calorie and protein for a complete meal. Each meal you consume should have a balance of complex carbohydrates, lean protein, fiber, healthy fats, and fruits and vegetables. Food is fuel so ensuring you are consuming enough calories is of utmost importance. With that being said, if you enjoy drinking CF(Protein)® during breakfast, lunch, or dinner time, we recommend pairing your CF drink with something else to make a complete meal. This could be a piece of whole grain toast with 1/3 an avocado or nut butter or maybe some whole wheat crackers with hummus.

CF(Protein)® can also be consumed as an on-the-go snack. For healthy individuals and those with nutrient deficiencies, it 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.

Now that you know your protein needs, shop our website https://drinkclearfast.com/ to stock up on CF(Protein)® to help you reach your goals!

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Featured Posts Healthy Lifestyle Nutrition

Top 5 CF Nutrition Summer Recipes

Longer days means more time to spend trying out new delicious recipes. Summer has officially kicked off and the sun is shining at full force. If you are like us, we know you are in desperate need of some refreshing and delicious recipes to cool you down this summer. Today we are bringing you our top 5 recipes using our very own CF Nutrition products. 

#1 Aloha Watermelon Slushy

Nothing is more refreshing than watermelon on a hot summer day. Here is the recipe for our delicious watermelon immunity slushy. It is low in calories and high in hydration.

Ingredients⁠⁠:

  • 10 cups seedless watermelon cubes, (pureed watermelon, frozen in an ice cube tray for at least 24 hours)⁠⁠
  • 2–4 tbsp honey⁠⁠
  • Juice of 1 large lime⁠⁠
  • 1/4 cup fresh mint ⁠⁠
  • 1 1/2 cup CF(Rehydrate)® Immunity+, Aloha Blend⁠⁠

Directions⁠⁠:

Let the frozen watermelon cubes sit at room temperature for 5-10 minutes to defrost some. Then, add the cubes, 2 tbsp honey, lime juice, mint, and CF(Rehydrate)® Immunity+ to a high-speed blender.⁠⁠ Pulse the blender until the watermelon starts to break up some, then blend to form a thick, slushy consistency. Adjust the honey to taste, adding more if necessary. If the mixture is too thick for your liking, you can also add in extra CF(Rehydrate)® Immunity+.⁠⁠

Divide equally into 4 glasses, serve, and enjoy!

#2 Mango Peach Margarita Mocktails!

Not only is this drink the perfect way to fire up your fiesta (& soothe the spice-factor if you’re like us and love your tacos with a little heat), but it also provides a healthy dose of plant-based protein from all-natural, clean ingredients!⁠

Ingredients: 

  • 12oz frozen mango chunks⁠
  • 12oz frozen peach slices⁠
  • Extra Ice, for blending⁠
  • 1 bottle CF(Protein)®
  • 1 cup citrus seltzer water⁠
  • 2 tablespoons coconut sugar

Directions:⁠

Throw the mango & peach chunks into the blender. Top off the blender with ice. Pour in the bottle of CF(Protein)® & seltzer water. Blend until completely smooth, adding more ice if necessary to get it the consistency you want. Pour the drinks and serve them immediately.⁠

#3  Vegan Tropical Overnight Oats

Cooking over a hot stove in the morning just isn’t in in summer. Here we share our favorite summer breakfast idea that will kick off your day right. 

Ingredients⁠:

  • 1/4 cup pineapple finely diced⁠
  • 1/4 cup mango finely diced⁠
  • 1/2 rolled oats⁠
  • 1 bottle CF(Protein)®
  • 2 tbsp chia seeds⁠
  • 2 tbsp shredded coconut⁠
  • 1 tsp pure maple syrup⁠

Directions:

Combine all ingredients in a 16 ounce mason jar, stir to combine, cover and store in the fridge overnight. ⁠⁠Serve up this tropical breakfast treat with an extra pinch of shredded coconut & sliced bananas if you really like things fruity!⁠

#4 Choco-Orange Energy Bites (Vegan Friendly!)⁠

Are you in need of a healthy  summer snack to take with you to the pool or beach? We have you covered with these delicious and nutritious energy bites. 

Ingredients:⁠ 

  • 1/4 cup CF(Rehydrate)⁠®, Orange
  • 1/4 cup fresh orange juice⁠
  • 1 cup pitted Medjool dates⁠
  • 1 1/2 cups oats⁠
  • 1/4 cup toasted chopped walnuts⁠
  • 2 tbsp orange zest (plus more for dusting the energy bites)⁠
  • 1/4 cup cocoa powder⁠
  • 2 tbsp cacao nibs⁠

Directions:⁠

⁠Soak dates in hot water for about 10 minutes or until softened; drain and squeeze to release excess moisture. Set aside.⁠ Add oats to food processor; pulse until coarsely ground. Add walnuts, orange zest, cacao nibs, and cocoa powder; pulse until finely ground.⁠⁠ Add dates, CF(Rehydrate)®, and orange juice; process until mixture comes together into a ball, scraping down sides of bowl as necessary. Roll mixture into 1‑inch balls and coat with additional orange zest (add as much or as little as you’d like to create your perfect orange-chocolate flavor profile!).⁠ Place on parchment paper–lined tray; refrigerate for at least 30 minutes or until firm & then enjoy!⁠

#5 Extra Creamy Cooked Oatmeal (Vegan & Great for the Gut!)⁠

Last on the list is another awesome summer breakfast idea for our oatmeal lovers. 

Ingredients:

  • 2 cups rolled oats⁠
  • 2 cups warm water ⁠
  • 2 tbsp pure maple syrup or agave⁠
  • 2 tbsp coconut yogurt⁠
  • 1/2 tsp salt⁠
  • 1/2 cup CF(Protein)®
  • ½ cup water⁠
  • 1 cup coconut milk⁠

Directions:

Mix together: oats, 2 cups water, pure maple syrup or agave syrup, and yogurt in a large bowl. Cover and let sit on the counter overnight.⁠ In the morning, bring coconut milk, CF(Protein)®, water, salt, and oat mixture to a boil. Reduce heat to a simmer. Cover and simmer for around 5 minutes. Watch carefully as these oats cook quickly.⁠ Spoon into bowls and top with a tbsp of coconut butter for some healthy fat and sliced banana. Other topping favorites include a sprinkle of cinnamon & a drizzle of pure maple syrup.

Now you have 5 delicious and nutritious summer snack ideas. So what are you waiting for – head to drinkclearfast.com today to purchase some of our awesome products.

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Featured Posts Healthy Lifestyle

Our Top 4 Travel Tip to Stay Healthy & Hydrated 

Ever get sick when you travel? Or feel a nasty headache the next day? Well, if this is you, you may not be fueling your body with what it needs to stay healthy and hydrated. Don’t worry, today we break down our top 4 tips to keep you healthy and happy next time you travel.

Tip 1: Drink CF(Rehydrate) Immunity+ 

The best way to hydrate and prepare for a day of travel is with CF(Rehydrate)® Immunity+. Not only does CF(Rehydrate)® Immunity+ contain electrolytes for premium hydration, it also has immune-supporting ingredients like Vitamin C, Vitamin D, Magnesium, and Zinc. This makes it a great way to prepare yourself for traveling. Ever get sick right after a plane ride? Well you’re not alone and it is pretty common when being around several people in such a small space. But CF(Rehydrate)® Immunity+ can help you combat any nasty bug or cold. It is formulated with functional nutrients that promote immunity and wellness when you need it most. Even if you are traveling by car, CF(Rehydrate)® Immunity+ can help you quickly hydrate yourself and replenish lost electrolytes. 

Top 2: Eat a well balanced breakfast before you travel

 When we have to get on the road early or take a 6 AM flight, it is so easy to skip breakfast—but this will cause more harm than good. On travel days, it is even more crucial to make breakfast a top priority. Some great travel day breakfast ideas are whole-wheat toast with 2 scrambled eggs and ½ an avocado (add veggies to your eggs for a bonus) or oatmeal with walnuts and blueberries. No matter what you decide to eat for breakfast, make sure it is packed with protein, fiber, healthy fats, and carbohydrates. If you’re in a rush, grab CF(Protein)® for a quick and convenient breakfast.

Tip 3: Pack more travel snacks than you think you’ll need

Even though we aren’t physically active when we travel on the road or in the air, we tend to get more hungry than we think. This may lead us to gobble down endless amounts of airplane cookies or stop at fast-food restaurants to get something greasy. We suggest preparing for this midday hunger with some nutritious snacks that will keep you energized for your travel day. 

Some great travel snacks are:

  1. Raw walnuts and popcorn
  2. Banana and peanut butter
  3. Whole-wheat crackers and almond butter
  4. CF(Protein)® 
  5. Celery and carrots with hummus 
  6. Peanut butter and banana sandwich 

Tip 4: Get a good night sleep

One way to make our travel day easier is by getting a good night’s sleep beforehand. It is so easy to leave packing until the last minute and spend all night trying to get our bags under 50 LBS, but getting 7-9 hours of sleep is crucial to kick off your vacation on the right foot. Even if you plan to sleep on the plane or in the car, try your best to get in your ZZZ the night before because let’s face it – sleeping on the plane or in the car isn’t necessarily the quality sleep our bodies deserve.

Now you are ready to take on your travel day and feel your best. Don’t forget to check out our website to purchase CF(Protein)®  and CF(Rehydrate)® Immunity+ for premium hydration and nutrition.

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Featured Posts Healthy Lifestyle Nutrition

5 Surprising Sources of Plant-based Protein

Are you tired of steak, chicken, and fish but afraid that plant-based sources of protein won’t cut it? Well, we have some good news for you. Plant-based sources of protein may already be in your diet without you even realizing it. Today, we will break down some surprising sources of protein that you may already be eating in your diet. Going plant-based, or even just adding a few meatless days to your week doesn’t mean you have to eat less protein. Read along to find out some surprising sources of protein. 

#1 Whole Grains

It is pretty common knowledge that whole grains are recommended over simple carbohydrates like white rice, white pasta, and white bread- you get the idea. But there is a reason (more than just the color) that whole grains are the better options. 

Whole grains contain higher amounts of protein than simple carbohydrates. Most of the time, a slice of whole-grain bread will contain about 5 grams of protein, whereas, a piece of white bread has just 2 or 3 grams. Don’t believe us? Next time you’re at the supermarket, pick up whole grain bread and white bread and compare the nutrition facts label. You will notice that while white bread has < 3 grams of protein, whole grain bread will have 4-7 grams of protein. The same goes for things like pasta and rice. Having more protein will help you feel fuller for longer and help blood glucose stabilize.

#2 Black Beans and Brown Rice

A dynamic protein duo is brown rice and black beans. On their own, both provide a great source of fiber and protein but together they make a complete protein with all nine essential amino acids. In one ½ cup serving of black beans, there are 7 grams of protein. And in 1 cup of brown rice, there are about 5 grams of protein. If you pair the two together, you make a complete protein and about 12 grams of protein. Looks like you have your next burrito bowl base!

#3 Vegetables

Have you ever heard the riddle – what has more protein – a pound of broccoli or a pound of beef? Well, you may be surprised to know that the answer is broccoli. In one cup of broccoli, you will find about 3 grams of protein (But think about how much broccoli makes up one whole pound). 

Broccoli isn’t the only veggie that serves as a good protein source. Another vegetable that is high in protein is peas. In just ½ a cup, there are 4 grams of protein. Spinach has 1 gram of protein per 1 cup. That may not seem like a lot but if you ever have cooked spinach, you know that it shrinks quite a bit when cooked. So you can add multiple cups of spinach for multiple grams of protein. One cup of kale contains 2 grams of protein and one cup of mushrooms contains 3 grams of protein. Another powerhouse vegetable is Brussel sprouts, in a 100-gram serving, there are 3.4 grams of protein. A single artichoke has 4 grams of protein and a 100 gram serving of asparagus has 2.2 g of protein. Edamame does more than just pair well with sushi – it provides a whopping 17 g of protein per 1 cup serving. So, as you can see, vegetables can really help beef up your daily protein intake. Add these high-protein veggies to some black beans and brown rice and you may never need to eat chicken again. 

#4 Nutritional Yeast

Nutritional yeast is a common cheese substitute for people following a dairy-free diet. You can add it to sauces, pasta, popcorn, vegetables, and more. It is a unique vegan-friendly food with a cheesy flavor. Not only is it tasty, but it also has a very powerful nutrition profile and is a great source of vitamins, especially B vitamins. Additionally, it serves as a great source of protein. At just 60 calories per serving, ¼ cup of nutritional yeast provides 8 grams of protein, 3 grams of fiber and just 25 mg of sodium. So next time you are looking to add some flavor, and protein to your meal- check out nutritional yeast. 

#5  Chia Seeds

Chia seeds are well known as a source of omega-3. Omega-3 is the good type of fat that we need to consume daily to help our hearts stay healthy. But what some people don’t realize is chia seeds also are a good source of protein. In one ounce of chia seeds, there are about 5 grams of protein. Chia seeds are 19% protein and have all nine essential amino acids making them a high-quality plant-based protein. They are a great addition to yogurt, oatmeal, pudding, and more. Want to hear even better news? CF(Protein contains chia seed oil in its formulation and provides 13 grams of plant-based protein. Check out our website to buy yours today as a great addition to your everyday diet.

So, as you can see- meat is not essential to meet your protein needs. There are several plant-based sources of protein that are easy to add to your diet. If you are trying to explore a more plant-based lifestyle, use this as a tool to add some high-quality foods to your diet.

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Featured Posts Healthy Lifestyle Nutrition

Top 5 Grocery Shopping Tips from a Registered Dietitian

Grocery shopping can be a difficult task, especially if you don’t know exactly what you should be shopping for. Today we break down our top 5 tips on how to grocery shop smart.  We want you to feel prepared next time you hit the supermarket.

Tip 1: Don’t go grocery shopping hungry

Going to the grocery store on an empty stomach can be dangerous. More often than not, grocery shopping on an empty stomach will lead you to buy much more than you need. When we are hungry we tend to pick out things that sound good at the moment. This may lead us to choose items that are a quick fix for hunger like processed snacks. Next time you head to the store, take the time to make sure you have eaten a proper meal or snack beforehand to eliminate excessive purchases. 

Tip 2: Look at the back for the nutrition facts

I am going to let you in on a little secret, the front of a food item is not necessarily the best thing to look at when deciding which product or brand to purchase. Brands use the front of the label to entice you to think their product is better in some way or another. But the front of the food label is not the best place to look for factual information. Some of the sayings on the front of the label may be somewhat false advertising. For example, a loaf of bread may advertise on the front “100% whole grain”. Then, you turn to the back only to find out that it is enriched with whole wheat and may not provide the benefits of a true whole grain. 

We recommend you look at the back of the label for the nutrition facts label. The nutrition facts label is strictly regulated by the FDA and required to provide certain information to the customer. There is no way to trick the consumer on the nutrition facts label and you can clearly see what is in the product you are purchasing. This is the best way to see added sugars, healthy fats, fiber, protein and more!

Tip 3: Buy fresh and frozen fruit and meat when you are grocery shopping

We all know how difficult it is to keep fresh fruit from going bad before we have the chance to eat it. It is devastating to have to throw away fruit that goes moldy. This doesn’t mean you should buy less of it because you can’t finish it in time. Fruit is essential to consume 2-3 a day. With that said, we know it seems inconvenient  to make more than one trip to the grocery store in a week. Today we will let you in on a solution.

One way to save yourself having to back multiple trips to the grocery store is to stock up on both fresh and frozen fruits. Frozen fruit is just as nutritious as fresh fruit. Frozen fruit is picked at peak of ripeness and then flash-frozen to preserve optimal nutrition. They last for several months in the freezer. So buy as much fresh fruit that you know you can consume before it goes bad. Then, stock up on frozen fruit from there. I always try to keep frozen blueberries, frozen strawberries, and frozen mangos in my fridge for when I run out of fresh fruit. Frozen blueberries are great for adding to your oatmeal and frozen mangoes and strawberries are delicious for smoothies.

What about meat?

Just like fresh fruit, fresh or raw meat is another item that might be difficult to consume before it goes bad. Especially since raw meat can’t be kept for too long in the fridge before it is no longer safe to eat. One way to fix this problem is to plan ahead before your next trip to the store. Make a list of how many times you are going to need raw meat for your lunches and dinners and don’t overbuy. If you plan to make salmon on Monday, chicken on Wednesday, and ground turkey on Friday, stick to just buying enough to make those 3 meals. Then, stock your freezer with frozen meat and fish in case you decide to cook meat again that week. This will eliminate food waste and ensure you aren’t buying more than you can cook. 

Tip 4: Buy local and in-season produce

The best products to buy are local and in-season. Although it is easy to consume the same fruits and vegetables that we are used to year-round, you are truly doing yourself a disservice by not consuming seasonal foods. At CF Nutrition, we encourage you to educate yourself on seasonal foods to improve your health and get the tastiest and freshest produce available.  As an added bonus, buying fruits and vegetables that are in season will be the more affordable option. Not only that, buying fruits and vegetables in season is going to have more nutritional value. Eating the same 3 fruits and vegetables every day is a common trait for many people, but all fruits and vegetables have different nutritional compositions and have different vitamins and minerals. To get all the nutrients we need, eating a variety of fruits and vegetables is crucial.

Tip 5: Avoid foods with artificial ingredients

The ingredient list on some items at the store can get quite long and confusing. So in addition to reading the nutrition fact label for calories, macronutrients and sugar, make sure you look at the ingredient list. The FDA also regulates the ingredient list. The ingredient list is structured so that the item that has the largest amount is listed first and then in descending order after that. So if you see sugar listed as the last ingredient that is much better than if you see it listed first. 

Our biggest tip for reading the nutrition label is to try to purchase foods where you can actually read all of the ingredients. More often than not, the fewer ingredients the better. So look for items with a short and simple list. 

All of CF Nutrition’s products are free from artificial and synthetic ingredients. We pride ourselves on using ingredients that you as the consumer will be proud to put into your body. Our ingredient list has everything your body needs and nothing it doesn’t. 

Now you have all the tips and tricks you need for your next grocery shopping trip. And don’t forget to check out our blog for more health and wellness tips.

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Why Follow an Anti-Inflammatory Diet & Lifestyle

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

What is the difference between acute and chronic inflammation?

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

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

How Do I Follow an Anti-Inflammatory Diet?

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

Foods to Limit:

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

Foods to Eat:

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

What anti-inflammatory ingredients are in CF Nutrition Products?

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

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

What are other lifestyle choices to reduce inflammation?

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

Here are our top tips:

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

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

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Healthy Lifestyle

What You Should Know About Stevia Rebaudiana

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

What is Stevia?

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

The Origin of Stevia Rebaudiana:

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

Stevia Rebaudiana Use & Safety:

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

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

Does Stevia Cause Cancer?

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

Can you consume stevia if you have diabetes? 

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

The Bottom Line

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

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

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Healthy Lifestyle

How to Meet Protein Needs on a Plant-Based Diet

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

Tip 1: Figure out your protein needs

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

Tip 2: Form a complete protein

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

Our favorite combos:

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

Tip 3: Consume protein at every meal

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

Tip 4: Choose whole grains

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

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

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

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

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