Celebrate National Nutrition Month With Us

Did you know that March is National Nutrition Month? Each year, March is celebrated as National Nutrition Month®.  National Nutrition Month® was started 50 years ago by the Academy of Nutrition and Dietetics. During the month of March, everyone is invited to learn about making informed food choices and developing healthful eating and physical activity habits. This year’s theme is “Fuel for the Future.” Eating with sustainability in mind is a tasty way to nourish ourselves during every phase of life and protect the environment. 

Tip 1: Stay Hydrated with CF(Rehydrate)®

One way to practice healthful habits is to stay hydrated. Drinking enough water is crucial to our overall health. Water has so many important roles in the body like regulating body temperature, carrying nutrients and oxygen to cells, flushing toxins from the body, and lubricating and cushioning joints. 

Water is an essential part of human health. However, our bodies are made up of much more than just H2O. An adequate balance of water and electrolytes is crucial for many of our body’s most important functions. 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. Sometimes, there are times when we need to be extra careful about our hydration status. Today, we break down three essential times to stay hydrated with CF(Rehydrate)®.

Tip 2: Make More Days Plant Based 

Another way to make more healthful decisions this month is to go plant based one day a week. Following a plant based diet and reducing your intake of animal products can be a great change if you typically eat a lot of animal products. This can help keep your heart healthy. 

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. Our products also do not contain the most common allergens, including milk, lactose, peanuts and tree nuts, soy, eggs, casein or whey. CF(Protein)® uses plant protein that is easily digested with yellow pea protein, contributing a significant amino acid dose that promotes muscle recovery and repair. 

Tip 3: Fill up on Fiber

Fiber is a type of carbohydrate that the body cannot digest. Fiber helps regulate bowel movements, keep blood glucose levels in the normal range, and helps increase satiety which can support weight management. The recommended daily intake (RDA) for total fiber 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 31gram/day and 21 grams/day, respectively. 

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.

 Examples of foods with  fiber are:

  • Oatmeal
  • Nuts
  • Beans
  • Lentils
  • Apples
  • Blueberries
  • Wheat
  • Whole wheat bread
  • Whole grain 
  • Couscous
  • Brown rice
  • Legume
  • Carrots
  • Cucumbers
  • Tomatoes

Now you have 3 tips to make healthful decisions this March to celebrate National Nutrition Month®– head to our blog for more tips and tricks on making healthy decisions!

Exercise Nutrition

3 Top Times to Stay Hydrated With CF(Rehydrate)®

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. Sometimes, there are times when we need to be extra careful about our hydration status. Today, we break down three essential times to stay hydrated with CF(Rehydrate)®.

#1 When You Sweat

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.

Electrolytes are essential minerals that help regulate a variety of essential functions throughout the body. The most common electrolytes you will hear about are sodium, potassium, phosphorus and magnesium. If any of these are too high or too low in your body, you may be at risk for health issues. This is because they contribute to the body’s overall pH balance and must be maintained for healthy physiological function. Electrolytes lost in sweat or from illness should be replenished as quickly as possible. Sodium, potassium, calcium, magnesium, chloride, phosphate and bicarbonate are all electrolytes found in your body. 

#1 When You Are Pregnant

During pregnancy, many expectant mothers will vomit regularly. You may also experience frequent urination or increased sweating during this time. Increased fluid loss can result in serious dehydration, making you feel even worse. Combat dehydration with natural CF(Rehydrate)® to replenish and restore lost electrolytes, including sodium, potassium and magnesium. 

#1 When You Are Hungover

Alcohol is a diuretic, meaning it increases urine output and, after a night of drinking, can leave your body extremely dehydrated. This may result in headaches or a variety of other unpleasant symptoms. CF(Rehydrate)® makes bouncing back a breeze with 32 fluid ounces of liquid that is concentrated with electrolytes. This natural beverage provides medical grade hydration, resulting in superior rehydration to sugary sports drinks or water alone.

Now that you know the importance of staying hydrated with CF(Rehydrate)®, what are you waiting for. Visit our website to purchase today.

Featured Posts Medical Professionals Nutrition Wellness + Medical Tips

CF(Protein)®- Plant Based Protein Beverage

   CF(Protein)® is a plant-based protein drink that provides a concentrated dose of natural electrolytes, antioxidants, and essential fats. It can be used as a delicious addition to your everyday diet or the ideal supplement to improve overall health before surgery. 

CF(Protein)® Benefits:

  • Promotes muscle maintenance and recovery
  • Comprehensive nutrition on the go
  • Strengthens immune support
  • Reduces risk of malnourishment 
  • Antioxidants and anti-inflammatory ingredients
  • Concentrated nutrition on the go
  • Healthy omega-three and omega-six fats
  • Naturally derived vitamin and minerals
  • Essential amino acids
  • Natural fiber sources
  • Shelf-stable
  • Gluten-free, kosher, non-GMO, vegan and dairy-free
  • Convenient on the go protein source

CF(Protein)® Ingredients: 

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

CF(Protein)® Nutrient Information per 8-ounce bottle:

• Calories: 200

• Total fat: 6g

• Saturated fat: 1g

• Sodium: 230mg

• Total Carbohydrate: 29g

• Dietary Fiber: 13 g

• Total Sugar: 14g

• Includes 0 added sugar

• Protein: 13g 

CF(Protein)® Compared to Other Similar Products:

    CF(Protein)® uses natural ingredients and is free from artificial flavors and dyes. Competitors of CF(Protein)® use ingredients like sugar, high oleic safflower oil, cellulose gel, and cellulose gum. Additionally, other products on the market contain added sugar that can lead to diabetes and other health conditions. CF(Protein)® had 0g of added sugar.  Ideally, consumers should limit added sugar as much as possible in the diet. Consuming added sugar can lead to overweight and obesity and may increase your risk for developing diabetes and even cancer. Added sugars should be no more than 10% of total calories. CF(Protein)® also stands out from its competitors because it has 13g dietary fiber to promote GI regularity and increase satiety. Most Americans fall short of the recommended amount of fiber. The RDA for fiber is 38g for adult males under 50 and 30g for adult males over 50. The RDA for women 50 years and younger is 25g/day, and for women over 51, 21g/day. It is essential to get enough fiber because it will help normalize bowel movements, help manage blood sugars, increase satiety, and help lower cholesterol. Consuming CF(Protein)® will help you achieve the RDA for fiber. 

      At CF Nutrition, we feel CF(Protein)® is superior to other protein supplements due to its natural, clean, immune-supporting ingredients and high fiber and low added sugar content. CF(Protein)® is a well-balanced, nutrient-rich protein drink that will help increase your energy levels and support your immunity. Unlike other protein drinks, there is no added sugar, and one 8-ounce bottle allows you to meet almost ½ of the RDA for fiber. Several detrimental effects to consuming added sugar, including high blood pressure, inflammation, weight gain, diabetes, and fatty liver, all like an increased risk for heart attack and stroke. With CF(Protein)®, you can find peace knowing there is no added sugar or artificial ingredients. Additionally, it has omega-three essential fatty acids that will help lower cholesterol and prevent cardiovascular diseases. 

So what are you waiting for? Now that you know CF(Protein)® is the best plant based protein drink on the market, visit our website to purchase yours today!

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.

Featured Posts For Med Pros Nutrition

What is Ketosis?

The ketogenic diet has become popular over the past few years. As many of us know, a ketogenic diet is a very low carbohydrate and high fat diet. But what is actually going on when you follow a keto diet correctly?  Today on the blog we break down what happens when your body enters ketosis. We will also discuss how many carbohydrates are in each of our products to help you understand which products you can have to remain in ketosis. 

What is ketogenesis?

Ketogenesis is a metabolic pathway that produces ketone bodies and provides an alternative energy source for the body. Your body and brain need glucose to function. When carbohydrates are restricted, and glucose is not available, ketogenesis occurs. It is a metabolic process to help the body survive on low levels of exogenous glucose. 

 In healthy individuals, small amounts of ketones are continually being produced and used in the body as energy. During a prolonged period of fasting, the nervous system can oxidize ketone bodies as an alternate energy source. In ketosis, ketone body production increases when there are decreased carbohydrates or increased fatty acids. 

How many carbohydrates can I have to stay in ketosis?

The number of carbohydrates it will take to “kick you out of ketosis” can vary from person to person. Typically, limiting your carbohydrate intake to under 35g will keep you in ketosis. However, some people may need to restrict their carbohydrate intake to under 20g/day, while others can reach up to 50g/day and stay in ketosis. So, depending on your specific carbohydrate limit, some or all of our products may “kick you out of ketosis.”

How many carbohydrates are in CF Nutrition Products?

CF Nutrition’s products carbohydrate content in grams:

  • CF(PreOp)® – 50 g carbohydrate/bottle
  • CF(Protein)®- 29 g carbohydrate/bottle
  • CF(Rehydrate)® – 10g carbohydrate/serving (3 servings per bottle)
  • CF(Rehydrate)® Immunity+ – 6g carbohydrate/ serving (3 servings per bottle)

What CF Nutrition products can I have to stay in ketosis?

If you are trying to stay in ketosis, we do not recommend CF(PreOp)® or CF(Protein)® as those contain higher amounts of carbohydrates and will likely take you out of ketosis. CF(PreOp)® is a presurgical drink and typically consumed in the hours before surgery. Depending on how many other carbohydrates you are consuming throughout the day, one serving of either CF(Rehydrate)® or CF(Rehydrate)® Immunity+  should keep you in ketosis.  

What is ketoacidosis?

An overproduction of ketone bodies through increased ketogenesis can cause a problem because ketones are acidic. Ketoacidosis occurs when there are too many ketone bodies (occurs in cases of uncontrolled DM). Overproduction of ketone bodies through increased ketogenesis can be detrimental. An example of this is Diabetic Ketoacidosis or DKA. DKA occurs when there is a lack of insulin or insulin resistance and is more common in Type 1 Diabetics. The threshold for DKA is a glucose level of 250 mg/dL.

Should I follow a keto diet?

Following a keto diet has become a very popular way to lose weight. At CF Nutrition, we feel it is important to discuss what type of diet is right for you with your Dietitian or Doctor as everyone is different. Our mission is to provide you with the information you need and separate fact and fiction. 

Now that you know all about ketosis, check out our blog for more information on health and wellness. While you’re at it, head to our https://drinkclearfast.com/ to purchase CF Nutrition products.

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.


  • 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


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!⁠


  • 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


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. 


  • 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


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. 


  • 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


⁠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. 


  • 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


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.

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.

Exercise Featured Posts Nutrition

Why Do I Need Magnesium?

Most of us know that there are several vitamins and minerals we need to function properly. The major ones we hear about are vitamin C to help when you have a cold, calcium for strong bones, B vitamins for energy, and vitamin D for healthy aging. But what about magnesium? Although not as commonly talked about, this is an essential mineral we need for day to day functioning. 

Magnesium has many roles in the body and plays a major role in maintaining strong bones and a healthy heart. This essential mineral also supports glucose metabolism and plays a vital role in the use of energy-rich compounds. The reason magnesium is so important for healthy bones is because 50-60% of the magnesium in our bodies is found in our bones. This mineral also helps control blood pressure and keeps your heart beat regular. So, if you want a healthy heart and strong bones, make sure to get your daily dose!

How much magnesium do I need and where can I get it?

The Recommended Dietary Allowance (RDA) for adults 19-51+ years is 400-420 mg daily for men and 310-320 mg for women. If you are pregnant or lactating the RDA increases and you will need about 350-360 mg daily and 310-320 mg respectively.

The following foods are naturally good sources:

  • Almonds, peanuts, cashews
  • Pumpkin seeds
  • Peanut butter
  • Beans (black, kidney)
  • Soybeans, soymilk
  • Cooked spinach, Swiss chard
  • White potato with skin
  • Brown rice
  • Oatmeal (instant, whole oats)
  • Salmon
  • Beef
  • Poultry
  • Banana
  • Raisins
  • Dark chocolate (at least 70%)
  • Milk, yogurt

What happens if I am deficient?

Although this mineral is found in a variety of foods, research shows that most Americans still don’t meet the RDA. The good news is- most of the time, a slight deficiency won’t cause symptoms. However, certain factors may put you at risk of developing signs of deficiency. These include-malabsorption, long term alcohol abuse, diabetes, and old age.  The most common symptoms include nausea, vomiting, headache, anorexia, muscle weakness, spasm, and terrors, cardiovascular and neuromuscular dysfunction.

Supplementation may help alleviate certain symptoms if you are showing signs of deficiency. Low serum levels are also associated with Alzheimer. Supplements have been shown to help alleviate migraine headaches and sometimes a slight reduction in blood pressure. 

When do I need more magnesium?

 Exercise may deplete magnesium, and the ability to perform physical work is sometimes compromised. The immune function may also temporarily suffer during bouts of prolonged exercise or excessive training. Sometimes, this can lead to infection. Replacing magnesium is crucial after prolonged exercise. One easy way to replenish during and after exercise is with CF(Rehydrate)® IMMUNITY+.  CF(Rehydrate)® IMMUNITY+ has 15% of the daily value of magnesium per 16 oz serving.

Do CF Nutrition products have magnesium?


There is 15% of the DV of Magnesium in one 16oz  serving of CF(Rehydrate)® IMMUNITY+, 6% of the DV in one 12oz serving of CF(Rehydrate)®, and 6% of the DV in one 8z serving of CF(Protein)®.

So next time you have a strenuous workout or need some extra magnesium, grab one of our products to help you meet the RDA!

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.

Featured Posts Nutrition

Eating for Two? Nutrition During Pregnancy Broken Down

Are you pregnant or trying to become pregnant? If the answer is yes….. we have you covered on the ins and outs of what to eat throughout your pregnancy. We know how much there is to worry about when you’re pregnant and we are here to help you navigate the do’s and don’ts of nutrition during this very special time. 

Foods to Avoid

While pregnant, it is important to avoid certain foods that may cause harm to the fetus. Here we break down what foods to limit and avoid during pregnancy. 

  • Caffeine (one 8oz cup per day may be okay)
  • Alcohol
  • Raw or uncooked meats, seafood, and eggs
  • Fish with high mercury levels (like canned tuna, shark, swordfish, king mackerel, tilefish)
  • Soft cheeses like blue, feta, and brie
  • Unpasteurized apple cider and juices
  • Hot dogs and deli meats
  • Tobacco and illicit drugs 

What Should I Focus on?

Eating too little of the right foods can also pose a risk for your baby. What you eat while pregnant is the foundation on which your baby is built. Here are tips on how to ensure you are fueling yourself and your baby in the best way possible.

  • A healthy well-balanced diet with lots of variety 
  • 12, 8 ounce cups of water
  • Calcium, Iron, Folic Acid, and Fiber
  • Extra calories should be from nutritious foods
  • At least 3 cups of low-fat or fat-free dairy foods for calcium and Vitamin D
  • 3 cups of veggies and 2 cups of fruit a day
  • At least 5-6 ounces of protein per meal
  • At least 2-7 ounces of grains (aim for whole grain)
  • Safe food handling
    • Limit cross-contamination
    • Wash hands thoroughly
    • Chill perishable food immediately
    • Cook meats to a proper internal temperature  
  • Omega 3’s, like CF(Protein)®
    • CF(Protein)® uses chia seed oil as a source of omega 3 that will benefit you and your baby during and after pregnancy

Nutrition During Each Trimester

Just because you are pregnant does not mean you actually need to double your calories to effectively, “eat for two”. While we understand cravings and indulging at times, it is important to not eat too much during pregnancy. Listen to your doctor on how much weight gain is healthy during your pregnancy. Typically, ~20-35LB is considered healthy weight gain during pregnancy but everyone’s a little different. 

If you are a healthy weight before becoming pregnant, you do not need to consume many extra calories during the 1st trimester. Aim for ~100 extra calories per day from nutritious sources. 

During your second and third trimesters, you should aim to consume ~300 additional calories per day. However, these foods should come from nutrition-dense foods like nuts, avocado, whole grains, beans, fruits, and vegetables. It is important to fuel your body in the best way possible while pregnant. 

Nutrition While Breastfeeding

We understand that breastfeeding may not be an option for everyone, however, there is a benefit to breastfeeding. If you are breastfeeding, it is important to consume ~350 additional calories each day. Again, these calories must be from nutritious sources. 

Now you have all the information you need to nourish yourself and your baby through the entirety of your pregnancy. Don’t forget to purchase CF(Protein)® or CF(Rehydrate)® Immunity+ for hydration and fuel for you and your little one. And remember to check the blog for more information on staying healthy. 

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