Category: Healthy Lifestyle

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. 

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

We’ve all been there: your flight leaves in an hour and your stomach is rumbling. You’ve grazed on enough trail mix and pretzels to last a lifetime, and the fast-food chains in the terminal aren’t exactly calling your name. Whether you’re in an airport or on the road, staying healthy while on vacation and eating well isn’t the easiest or most convenient endeavor. Fortunately, with a bit of forethought and some simple planning, you can maintain a healthy lifestyle no matter where you are. Today, we’re sharing some of our best tips and tricks from our travel experts to help you continue eating right and feeling great from departure to arrival and back.

Turbo Charge Your Health

In the days and weeks ahead of your trip, it’s a good idea to consider the many ways you can support your immune system and boost your nutrition status. Whether this means reaching for a multivitamin or adding a nourishing smoothie, like CF(Protein)® to your morning routine, being especially mindful of your nutrient intake will help provide a solid foundation of healthfulness before your trip. In doing so, you can help avoid developing any nutrient deficiencies that might put you at risk for illness while you’re away. Pre and probiotics can also help promote healthy gut bacteria that may limit the chances of illness or gastrointestinal distress while traveling.

Intensifying your exercise regime before vacation is similarly beneficial. Exercise is a proven way to support immunity. Improving cardiovascular fitness and strength also gives you wiggle room to maintain your fitness level on vacation while spending more time lounging and relaxing. Additionally, stretching or doing yoga before taking a long trip may help you to feel more comfortable during your commute and avoid dangerous blood clots resulting from extended periods of seated inactivity. Walk around the airport during layovers and take the long route around your hotel to promote blood flow, limit body aches, and ensure you hit your daily walking targets. 

Plan Ahead

Like most things in life, a little bit of preplanning and forethought is often beneficial (if not necessary) for enabling your plans for staying healthy on vacation 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.

Have an Exercise Game Plan

As mentioned earlier, keeping up with your usual exercise routine may be difficult during travel but it can be hugely beneficial for staying healthy on vacation. However, having ideas for maintaining your fitness beforehand will likely encourage you to stick to a more consistent schedule. Making sure to pack a pedometer or other fitness travel is a simple way to ensure you are still hitting your minimum daily target for movement. If you have cellular service on your trip, exploring local running/walking trails or hikes is an excellent way to explore and stay active. If your trip requires more time indoors, check out some free online fitness classes, including millions of simple and effective workout videos via Youtube and other online platforms. Many of these videos do not require any equipment and take up very little space, so there is no excuse not to get a daily sweat in. Finally, if you plan on visiting a big city or metropolitan area, research local fitness studios or gyms that may interest you. Many businesses offer a free trial class to new customers, so you may be able to try out a fun new workout with no commitment or payment whatsoever. Make sure to plan your exercise recovery accordingly by bringing an electrolyte beverage like CF(Rehydrate)® with you for post-workout recovery. 

Pack Snacks

No matter what form of travel you are prepping for, bringing your food and snacks is one of the best ways to ensure you have healthy options available at all times. Notably, having a refillable water bottle on hand should be a priority. Staying well-hydrated is an essential part of healthy travel and staying healthy on vacation, and carrying a refillable bottle is a great reminder to drink up. Another option is packing an electrolyte-rich beverage like CF(Rehydrate) Immunity+ to ensure you are consuming adequate electrolytes while on the road. Specially formulated functional beverages are a great way to conveniently make sure you are consuming immune-supporting ingredients while on the go.

If you’re flying, think about what foods do not require refrigeration and won’t offend other passengers but will help sustain you throughout your journey. Some ideas include raw vegetables like carrots, tomatoes, or cucumbers. For protein and fat, bring packets of nut butter, dried edamame or chickpeas, or a simple sandwich. These balanced snacks will keep your energy levels steady and avoid causing gastrointestinal discomfort while you travel. 

If you have ample time to prepare for your trip, making a homemade trail mix with unsweetened dried fruits is a superior snack choice than store bought items with excess sugar and salt. If your trip is last minute, be mindful of what is available at the airport. Some larger airports offer great snack packs with hardboiled eggs and fruit, and you can find a greek yogurt and a banana almost anywhere. Avoid purchasing candy bars and opt for a granola or protein bar with less than 10 grams of added sugar. Lastly, stick to carbonated or flat water over sugary soft drinks or sports beverages loaded with artificial ingredients and flavors. 

If you are taking a vacation via road trip, packing good snack items is a breeze. Families can bring individual lunch boxes with sandwiches, fruits, and vegetables for each person. Alternatively, packing one large cooler full of yogurt, grab-n-go protein shakes, or crackers and hummus ensures that there will be plenty of food to fuel everyone in the car.

Vacationing should be a time to rest, relax, and recharge.  Fortunately, staying healthy on vacation is a breeze with these simple tips in mind. A bit of simple organization and pre-trip planning helps ensure that you come back from a trip feeling and looking even better than when you left!