Category: Nutrition

Top 5 CF Nutrition Summer Recipes

Post author By CF Clinical Nutrition
Post date June 29, 2022
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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.

Tags healthy recipes, summertime

Featured Posts Healthy Lifestyle Nutrition

5 Surprising Sources of Plant-based Protein

Post author By CF Clinical Nutrition
Post date May 26, 2022
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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.

Tags plant-based, protein

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?

Yes!

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

Post author By CF Clinical Nutrition
Post date April 7, 2022
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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.

Eating for Two? Nutrition During Pregnancy Broken Down

Post author By CF Clinical Nutrition
Post date March 10, 2022
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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
- Try CF(Rehydrate)® Immunity+ for medical grade hydration during pregnancy
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.

Tags nutrition during pregnancy, pregnancy

Exercise Featured Posts Nutrition

How to Avoid Dehydration When Exercising

Post author By CF Clinical Nutrition
Post date February 24, 2022
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Ever start to feel dizzy or lightheaded during a workout? Or, do you ever feel like you don’t have enough energy to do your best in a big game or competition? If so, these might be caused by dehydration.

Dehydration can hinder both performance and recovery so hydration should be a top priority before, during, and after exercising. Not only that, dehydration can lead to serious complications if untreated, especially in the heat. Today, we break down how to recognize dehydration and help you understand when and what to drink before, during, and after exercise to avoid dehydration and achieve optimal performance and recovery. Because who doesn’t want to feel their best while exercising?

What is dehydration?

Dehydration during exercise occurs when the fluid we lose from sweat is greater than the fluid we consume. Dehydration can occur if you lose even 3% of your body weight from water depletion. Therefore, it is important to drink plenty of water throughout the day, especially if you plan to work out, and not wait until you feel thirsty to consume fluid.

Signs of Dehydration:

Dehydration normally occurs before you even realize your symptoms. But, if you experience any of the following after exercising, it likely means you need to be drinking more fluids.

Dry mouth and tongue
Thirst
Headache
Lethargy
Dry skin
Muscle weakness
Dizziness

How to adequately hydrate before and during exercise?

The good news is, if you properly hydrate before, during, and after exercise, you can avoid dehydration. Here are some tips and tricks on how to stay hydrated:

Hydrate 2-3 hours before exercise with 17-20oz of water
Top off hydration and electrolytes an hour before a sporting event or long workout with 7-10oz of an electrolyte drink – like CF(Rehydrate)
Consume 7-10oz of fluid every 15 mins during exercise
If you exercise for longer than 90 minutes, electrolyte replacement becomes crucial, consume CF(Rehydrate) to replace the electrolytes lost during exercise

How do I hydrate after exercising?

Replenishing lost fluid and electrolytes is a crucial component of recovery and especially critical in the 90 minutes after exercise. CF(Rehydrate) is the best product out there to adequately replenish fluid and electrolytes. It has everything your body needs, and nothing it doesn’t.

But why isn’t water enough? When you exercise, especially for a long period, replacing the potassium and sodium you lose through sweat is essential. Potassium losses through normal bodily functions, like sweating, must be replaced by the foods and beverages we consume. Considering potassium’s important role in maintaining cell water balance, it is a good idea to combine water and potassium (and sodium) to maintain a sustainable environment for our cells. CF(Rehydrate)® provides a concentrated source of sodium and potassium with filtered water to take the guesswork out of hydration. Now that you know CF(Rehydrate) is the superior way to hydrate, replace electrolytes, and avoid dehydration, what are you waiting for? Shop CF(Rehydrate) here! And don’t forget, if you subscribe, you save!

Tags CF(Rehydrate), hydration

Featured Posts Healthy Lifestyle Nutrition

Why Follow an Anti-Inflammatory Diet & Lifestyle

Post author By CF Clinical Nutrition
Post date February 10, 2022
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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!

Everything You Need to Know About Gluten

Post author By CF Clinical Nutrition
Post date January 27, 2022
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In today’s society, gluten-free diets have gained popularity but confusion has sparked around gluten being an “evil” or “unhealthy” food. The fact is, some people who avoid gluten may not even understand what gluten is or why they are following a gluten-free diet in the first place. Today, we break down what gluten is and who should consider following a gluten-free diet.

What is Gluten?

Gluten is a protein found in wheat, rye, and barley that acts like glue in foods and helps certain foods maintain their shape. Gluten naturally occurs in some products but can also be added as a binding agent in processed foods to help give them shape.

What foods have gluten?

Three main food groups contain gluten- wheat, barley, and rye. To follow a gluten-free diet, it is important to avoid all foods that contain these ingredients.

Wheat is commonly found in bread, baked goods, soups, pasta, cereals, sauces, and some salad dressings. Barley is found in malt, food coloring, soups, beer, and brewer’s yeast. Rye is found in rye bread, rye beer, and cereals. Unless specified as gluten-free, most pasta, bread, crackers, and baked goods contain gluten.

What Carbohydrates Do Not Contain Gluten?

A gluten-free diet does not mean you have to be without carbohydrates. There are plenty of carbohydrates that do not contain gluten and are suitable for those who cannot tolerate gluten.

Naturally, gluten-free foods include:

Amaranth
Arrowroot
Beans
Buckwheat
Cassava
Chia
Corn
Flax
Most oats
Nut flours
Potato
Quinoa
Rice
Soy
Tapioca

Additionally, there are gluten-free options available in restaurants and stores. If you are eating at a restaurant, ask about a gluten-free menu.

Why do people follow a gluten-free diet?

There are several reasons people follow a gluten-free diet. Some people have a medical diagnosis that requires a strict gluten-free diet, while others may just find that eating gluten causes discomfort. Additionally, some people follow a gluten-free diet because they consider it to be a “healthier” choice.

Those that are medically required to maintain a gluten-free diet are those with celiac disease. In the human body, there are digestive enzymes that break down food. The enzyme protease helps our body break down proteins, although protease cannot break down gluten completely and undigested gluten travels to the small intestine. Most people can handle undigested gluten, but celiacs cannot. In this case, gluten triggers an autoimmune reaction and unpleasant symptoms. These symptoms may include: abdominal pain, diarrhea, heartburn, indigestion, nausea, vomiting, constipation, bloating fatigue, skin rash, and weight loss.

Celiac disease is a hereditary autoimmune disease that results in damage to the villi (small fingerlike projections that line the small intestine, that promote nutrient absorption) when gluten passes through the intestines. When damage to the villi occurs, nutrients are absorbed incorrectly. Those with the celiac gene can develop the disease at any age. The only known treatment for celiac disease is to follow a strict gluten-free diet as there is no cure.

A gluten-free diet may also be right for you if you have an allergy or intolerance to gluten or wheat, or if you feel you have symptoms after consuming foods with gluten. These symptoms may include bloating, diarrhea, or gas, among other gastrointestinal issues.

Should I try a gluten-free diet?

The truth is, if your body can break down gluten without any symptoms, then following a gluten-free diet does not really serve a purpose. If you are part of the normal population that is able to digest and break down gluten without experiencing symptoms, then switching from regular pizza crust to gluten-free pizza crust is not necessarily “healthier”. Many whole-grain products that provide protein and fiber contain gluten and are actually beneficial to your health. If you eat foods with gluten and do not experience any gastrointestinal issues, you probably do not need to follow a gluten-free diet.

With that being said, if you feel you may have a gluten intolerance, allergy, or potentially celiac disease, it is best to consult your doctor. Your doctor may recommend a blood test to detect elevated levels of certain antibodies present in celiacs that are consuming gluten. If it is determined that you do not have celiac disease, a gluten elimination diet should be able to help you determine your level of gluten sensitivity, or help you narrow down another culprit to any gastrointestinal problems.

Tips and Tricks When Following a Gluten-Free Diet

Following a gluten-free diet requires effort when shopping and preparing meals; however, you can still enjoy delicious meals and snacks. One of the most important aspects of following a gluten-free diet is checking food labels and ingredient lists for any mention of wheat, barley, and rye. There are plenty of gluten-free options available and most of the time the food label will specify that it is gluten-free. When looking at sauces and snacks, it is crucial to look for a gluten-free symbol and/or check the ingredient list carefully.

There are also several naturally gluten-free foods that you can still enjoy including fresh fruits and vegetables, meat, poultry, fish, cheese, and eggs. Another tip is to fill up on gluten-free grains like quinoa, amaranth, corn, and rice. Explore in the kitchen by looking up gluten-free versions of your favorite sauces and dishes. When at a restaurant, ask your server if they have a gluten-free menu or if they have any gluten-free options. If you struggle with following this diet, consult a dietitian for specific recommendations.

Do CF Nutrition’s Products Contain Gluten?

CF Nutrition products do not contain gluten. All CF Nutrition products are gluten-free and suitable for patients with celiac disease. You can order CF (Preop)®, CF(Rehydrate)®, CF(Rehydrate)® Immunity+, and CF (Protein)® here. As always, don’t forget to browse the rest of the CF Nutrition blog for empowering health, wellness, and lifestyle tips.

Nutrition Wellness + Medical Tips

What is Clinical Nutrition?

Post author By CF Clinical Nutrition
Post date December 23, 2021
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If you’ve followed along with us for a while, you know we talk a ton about clinical nutrition. Giving you access to clean, premium, patient-centered clinical nutrition, after all, is the cornerstone we were built on. But what, exactly, is clinical nutrition? And why in the world does it matter? We’ve got you covered!

Below, we break down all you need to know about this all-important medical term—including what it is and the difference it can make in your wellness journey. Read on for expert insight!

OK—so what is clinical nutrition?

Great question! Clinical nutrition is nutrition designed to support patients with the necessary vitamins, proteins, minerals, and nutrients their bodies need for everything from surgery prep and recovery—to training for athletic events or battling a cold. Clinical nutrition works to help you achieve a healthy energy balance and is used in both in- and out-patient healthcare settings. A clinical nutrition plan will take into account how your body processes, stores, and discards food for your overall well being—as well as your medical history and the results of any laboratory tests.

How is clinical nutrition used?

While the end-goal of clinical nutrition may vary depending on the patient, uses are always health-based. Some things clinical nutrition can be used to achieve include:

Preventing diseases (By boosting “good” cholesterol and reducing unhealthy triglycerides, clinical nutrition can help decrease your risk of heart disease, high blood pressure, metabolic syndrome, and diabetes.)
Optimizing your everyday diet
Optimizing your nutrient intake
Supporting your immune system
Treating/minimizing/managing symptoms of autoimmune diseases or other ailments
Fighting off colds and flus
Increasing the chance of a successful surgery
Enhancing/speeding up recovery after surgery

What clinical nutrition options are available?

There are all kinds of options you can explore when it comes to working clinical nutrition into your everyday life. These include…

Personal dietitian: Speak to a dietitian about optimizing an everyday nutrition plan that’s right for you. This can be an especially effective route to go if you suffer from any health ailments or diseases and are struggling to manage your symptoms. A dietitian will look at your health history, the way your body processes nutrients, any allergies you might have, as well as your symptoms to help you create a custom clinical nutrition program designed to ensure you feel your best.

CF(Rehydrate)® is a natural electrolyte drink designed for rapid rehydration. It’s a great (and tasty!) clinical nutrition option for everything from athletic events and post-hot yoga replenishment to staying hydrated as you travel or battle a cold. Think of it as a clean, clinical-strength alternative to a sports drink. Free from artificial colors, flavors, and sugars, CF(Rehydrate)® gives you the electrolytes and essential hydration you need, without the harmful additives found in sports drinks and other hydration products.

Pro Tip: For added immune support, opt for CF(Rehydrate)® Immunity+!

CF(Protein)® is a clean plant protein drink that provides a concentrated dose of natural electrolytes, all-natural protein, minerals, antioxidants, essential fats, and healing nutrients—without the use of artificial sweeteners, soy, or dairy. It’s especially effective for giving your body the protein it needs while you’re on the go—or for getting strong and healthy in the weeks leading up to and following surgery. By supplementing a healthy diet with CF(Protein)®, you build a solid nutritional foundation for surgery—as entering anesthesia malnourished can lead to serious post-op complications like surgical infection and pneumonia.

CF(Preop)® is an anesthesiologist-developed presurgery drink specifically formulated to help you enter surgery stronger and recover faster. Designed to drink in the hours leading up to your procedure, CF(Preop)® is a clinical nutrition product that’s based on a proven UK surgery-protocol program called Enhanced Recovery After Surgery, or ERAS®. A key part of those protocols is replacing the outdated “from-midnight” fast with a clear, carbohydrate-rich beverage for a reduced risk of surgical infection, a reduced risk of post-op nausea and vomiting, and a faster overall recovery.

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Overall, clinical nutrition is all about using the power of diet to enhance your wellness journey—whether you’re getting ready to undergo surgery, preparing to run a marathon, fighting the flu, or managing the symptoms of a chronic ailment or autoimmune disease.

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Ready to start working doctor-trusted, patient-preferred premium clinical nutrition into your everyday diet? You can order CF (Preop)® here, CF(Rehydrate)® here, or 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.

Healthy Lifestyle Nutrition Uncategorized

5 Tips on How to Read the Nutrition Facts Label

Post author By CF Clinical Nutrition
Post date December 9, 2021
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Reading the nutrition facts label is about so much more than seeing how many calories are in your food. But what really matters—and what things should you look for when picking out your meals and snacks? Well, this is a loaded question and there is a ton of information to dissect. But have no fear, CF Nutrition is here to help you break down the nutrition facts label with our top 5 tips. Find out more below.

Tip 1: Acknowledge the servings per container.

Ever notice how big that bag of popcorn is? Or how large that king-size candy bar seems? Well, my friends, the truth is it probably isn’t meant for one person or one serving. When looking at the nutrition facts label, check out the section above the total calories that says ___ servings per container.

However, always use your mindful eating skills and enjoy your favorite snack or sweets until you feel full. So instead of mindlessly crunching on that popcorn until there isn’t anything left, eat slowly and enjoy every bite. Once you feel satisfied, clip it up and put it back in the pantry to enjoy later.

Tip 2: Look out for added sugar.

Did you know that the FDA now requires companies to include the amount of added sugar on food labels? This is excellent news because it helps us see the difference between sugars that are naturally occurring versus the sugars that are added. Naturally occurring sugars are found naturally in foods like fruit and milk while added sugars are sugars and syrups that are put into foods during preparation or processing. The American Heart Association recommends keeping your total added sugar intake to less than 10% of the total calories you take in per day; in a typical 2000 calorie diet, this equates to 20g per day. But ideally, your goal should be to limit added sugar as much as possible.

CF Nutrition prides itself on limiting added sugar in our products. We use stevia to sweeten our drinks, which comes from a plant and is a natural source. When you look at CF(Protein)®, you may notice it has 14g of sugar but 0g of added sugar. That means the sugar is naturally sourced. CF(Preop)® contains only 4g of added sugar and CF(Rehydrate)® & CF(Rehydrate) Immunity +® have less than 1g of added sugar per serving.

Tip 3: When it comes to fat, type matters.

Did you know there are four types of fat—saturated, trans, polyunsaturated (PUFA), and monounsaturated (MUFA)? On the nutrition facts label, you will always see total fat, saturated fat, and trans fat. Sometimes, you may also see polyunsaturated and monounsaturated.

Often, we think of fat as being “bad” for us. But not all fat is bad. Trans fat is the worst type of fat. The American Heart Association recommends avoiding trans fat and limiting saturated fat to less than 10% of total calories. To further reduce your risk for cardiovascular disease (CVD), the AHA recommends limiting saturated fat to less than 7% of total calories. So, when looking at the nutrition facts label, it is best to choose foods that have 0g trans fat and no or a low amount of saturated fat.

MUFA and PUFA are good types of fat and should be included in your diet every day. You will often hear one specific type of PUFA is an omega-three fatty acid. The term omega 3 has to do with where the double bond is. Omega 3s are essential to consume from your diet because the body cannot make them. This is why omega 3s are called essential fatty acids. CF(Protein)® contains chia seed oil and is rich in omega 3. Omega 3 consumption is essential to a healthy diet and poses many benefits to your health—including helping prevent/lower your risk for cardiovascular disease. Omega 3s are not only good for your heart but also your brain, immune system, skin, and joints.

Tip 4: Fill up on fiber.

Fiber is an essential part of an everyday diet. Unfortunately, most Americans fall short of the recommended amount of fiber to consume each day. So, when reading the nutrition facts label, checking the fiber content is crucial. On average, Americans consume about 15 grams of fiber per day, far lower than the recommended daily intake, regardless of age or gender. The recommended daily intake (RDA) for total fiber intake for men and women 19-50 years of age is 38gram/day and 25gram/day, respectively. The RDA for men and women over 51 is 31gram/day and 21 grams/day, respectively.

The best ways to increase fiber intake are choosing whole grains whenever possible, consuming legumes and beans, and increasing fruit and vegetable intake. 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. Fiber also helps regulate bowel movements, keep blood glucose levels in the normal range, and helps increase satiety which can support weight management.

Consuming CF(Protein)® can help you meet the RDA for Fiber and get all the benefits of consuming adequate amounts of fiber in an easy, on-the-go format. There are 13g of vegetable fiber per one 8 ounce bottle of CF(Protein)®.

Tip 5: Less is more when it comes to ingredients.

Ever pick up a snack or drink at the supermarket and look at the ingredients list only to find 25 different items? Oftentimes, there are some items you can’t even pronounce! That is why we recommend simple, short ingredient lists—the fewer, the better. When looking for snacks, sauces, meats, and more—aim to find clean products that don’t have a laundry list of ingredients you can’t pronounce. At CF Nutrition, we keep our ingredients list short and sweet—providing you with everything your body needs and nothing it doesn’t.

Overall, reading the nutrition facts label is all about looking at a few key things to ensure you are buying quality products. Use these 5 tips to make grocery shopping—and healthy eating—a breeze!

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Ready to start adding premium products that check all the boxes when it comes to the nutrition facts label? You can order CF (Preop)® here, CF(Rehydrate)® here, or 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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