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Uncategorized Archives - CF Nutrition
Holiday Order Processing: Orders placed after 4:00pm EST (1:00pm PST) on November 23rd will be fulfilled on November 28th.
Healthy Lifestyle Nutrition Uncategorized

5 Tips on How to Read the Nutrition Facts Label

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!


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. 

Uncategorized Wellness + Medical Tips

Talking to Your Doctor: Our Top Tips

Communication is the cornerstone of any successful relationship—and the same goes for your relationship with your doctor. Talking to your doctor openly and honestly, after all, is the key to feeling comfortable, confident, and clear headed as you take control of your wellness journey. Today, we’re breaking down everything you need to know about talking to your doctor and advocating for yourself every step of the way. Read on for our top tips!

1. Be open when you’re talking to your doctor.

Doctors have seen it all. Whether it’s an embarrassing ailment you’re dealing with or a question you’d rather not ask—don’t let fear control the way you communicate with your doctor. At best, withholding information can disrupt the level of care you’re provided or cause you to live for far too long with discomfort that can be easily treated. At worst, it can lead to surgical complications or misprescribed medicine. Trust us when we say there isn’t a scenario your doctor hasn’t encountered—or a question she or he hasn’t before heard.

When it comes to talking to your doctor, remember that everything you say is private and confidential information. It won’t leave the four walls of your doctor’s office. While telling a friend something embarrassing or confidential can be scary for fear it may “get out”—no doctor will share your private information. Rashes, bumps, bad breath, night sweats, infections, itches, depression, mental illness—both medical school and real-life practice have prepared your doctor for everything (and then some). What may feel embarrassing to you is simply commonplace in a doctor’s eyes. They deal with thousands of cases every year—and they certainly won’t be fazed by whatever it is that’s bothering you (we promise!).

2. Answer lifestyle questions honestly.

Tempted to fib about how many drinks you have each week or whether you use cannabis? Don’t. The more the doctor knows about your diet and lifestyle, the better your medical care will be. Being dishonest when talking to your doctor about whether you use tobacco or how often you exercise can disrupt the success of a surgery, lead to an unexpected reaction to medication, or prolong a recovery period. Also, keep this in mind: your doctor is asking about your smoking, drinking, diet, lifestyle, and exercise habits out of necessity—not out of a desire to judge or shun. Allowing them a full and open understanding of your lifestyle will ensure they can provide you the best possible care and outcome.

PRO TIP: All allergies matter! Patients often neglect to disclose allergies they don’t deem relevant to a certain appointment or procedure. But it’s always best to share every allergy you have when talking to your doctor—dogs, peanuts, sulfa drugs….everything—and allow them to decide whether the allergy is relevant.

3. Make a list of questions before talking to your doctor.

You may go into your doctor’s appointment with a head full of questions, but nerves can get the best of you when you’re talking to your doctor. Couple any anxiousness you’re feeling with the fact that physicians often seem to be in a rush—and, before you know it, your appointment can be over and you’ve forgotten to ask key questions you had in mind. We always recommend making a comprehensive list of top-of-mind health questions before your appointment. And don’t rely on your memory to document the answers—bring a pen and paper or use your phone to take notes as your doctor answers each question.

PRO TIP: Getting ready to head into surgery? Check out our top tips for what to ask before surgery.

4. Don’t be afraid to ask for further clarity when you’re talking to your doctor.

With medical jargon and confusing pre-op protocols, it’s perfectly normal to be unsure about something your doctor said. If you find yourself scratching your head as they’re explaining something, ask them to repeat themselves or explain in more detail. You’re not sitting for the SATs—a doctor’s appointment shouldn’t feel like a test you have to fudge your way through. As a patient, you have every right to ask for further explanation about anything you don’t quite understand. You can also always call the office after you’ve left to gain further clarification as well.

5. Know that nurses are a great resource, too.

Nurses are often the unsung heroes of the medical world. Physicians are typically in a rush and juggling tons of patients each day—while nurses are often the ones who have time to break things down and spend more one-on-one time with patients. Get to know the nurses in your doctor’s office. They can typically answer questions and provide clarity when getting in front of a physician or talking to your doctor is difficult.

6. Use your patient portal.

In today’s digital world, most medical practices will have some sort of an online patient portal or app. Definitely create an account and take advantage of all that it offers! From medical records and bloodwork results to upcoming appointments and treatment plans—you can often access your personal medical information in a more timely manner via your patient portal versus waiting for a call back from your doctor. Many patient portals also include messaging options. Thinking back to our first tip in today’s post, if you’re embarrassed about asking something in person when talking to your doctor—you can always use your portal’s messaging feature to ask online.

7. Get all of the information you need to make informed decisions.

Remember—doctors are absolutely the experts, but you are still allowed to (and should!) advocate for yourself when talking to your doctor. From getting a second opinion before opting to undergo surgery—to asking about replacing the old-school from-midnight fast with an approved presurgery drink instead, explore options openly with your doctor. Don’t be afraid to ask about alternative treatments, holistic wellness options, or using clinical nutrition in place of more severe interventions. As long as you’re respectful and curious—rather than undermining—any seasoned doctor will be more than happy to help you explore all of the options available to you before encouraging you to make a decision.


Overall, being open and honest when talking to your doctor is so important for the best possible outcome—whether you’re battling an ailment, preparing for surgery, or simply attempting to get as healthy as possible!


Ready for more goodness? Browse the rest of the CF Nutrition blog for empowering health, wellness, and lifestyle tips. And don’t forget to fuel yourself and your family along your health journey with the clean, clinical replenishment of CF(Rehyrdate and CF(Rehydrate)® Immunity +—our fan-favorite electrolyte drinks.


Uncategorized Wellness + Medical Tips

CF(Rehydrate) at Central Market Locations Across Texas

Since the beginning, CF Nutrition has been a physician-founded, conscious clinical nutrition brand. The primary goal of CF Nutrition has always been to help more people, patients, and parents quickly access the game-changing benefits of clean clinical nutrition. Today, then, we’re so excited to announce we’re officially rolling out CF(Rehydrate)® Immunity+ in 10 Central Market locations across Texas—making it easy and convenient to support your immunity and fight dehydration naturally, effectively, and quickly on the go. Read on for everything you need to know about this exciting retail rollout and what it means for your everyday hydration.

Where can I find CF(Rehydrate)® Immunity+ in Texas?

Starting November 12th, look for half-liter bottles of our rehydrate drink on the shelves and in the cold section of Central Market Austin, Central Market San Antonio, Central Market Southlake, Central Market Fort Worth, and Central Market Houston. A subsidiary of HEB stores, Central Market offers gourmet groceries, fresh produce, and a wide selection of organic and natural foods. We’re incredibly excited to have CF Nutrition products in a store that emphasizes overall health and high-quality nourishment.

What exactly is the CF rehydrate drink?

CF(Rehydrate)® Immunity+ is a natural electrolyte drink with immune-boosting ingredients. Formulated with functional vitamins, minerals, nutrients, and naturally-sourced electrolytes—and free from harmful dyes and additives—it offers a clean, clinical-grade, colorless option for replenishing and rehydrating on the go.

What makes the CF rehydrate drink different?

CF(Rehydrate)® Immunity+ provides the nutrition and hydration you won’t get from water alone with a nutrient profile featuring essential electrolytes, vitamins, and minerals. We leave out the synthetics, sugars, and dyes you will get with traditional sports drinks and other hydration beverages on the market.⁠ It’s also specifically formulated to support a strengthened immune system and enhanced general wellness.

How should I use CF(Rehydrate)® Immunity+?

Whether you’re traveling, working out, recovering from a night of fun, fighting the flu, experiencing a bout of stress, or pregaming for the weekend ahead. There are countless reasons and seasons to reach for a half-liter bottle of our rehydration drink. With less than 1 gram of sugar per each half-liter—and none of the synthetics or additives you’ll find in other rehydrate drinks—its intentional formulation rapidly replenishes lost fluids and essential electrolytes, including those lost quickly through sweat and illness. 

When is clinical-grade hydration essential?

  • Fighting a cold or flu
  • Recovering from illness or surgery
  • Preventing or easing a hangover
  • Traveling locally or abroad
  • Experiencing altitude sickness or dehydration
  • Fueling up for—or recovering from—a workout

Who is the CF rehydrate drink for?

Medical-grade hydration is something everyone needs regularly, but we find it’s become a regular fan favorite amongst the following groups…

  • Parents: Available in Aloha Blend, Orange, and Kiwi Strawberry, little ones tend to love the taste of CF(Rehydrate)® Immunity+—and parents appreciate the fact that it’s not only natural, clean, and clinical-grade….but free from harmful neon dyes that make a mess of clothes and cars. The best part? Immune-boosting ingredients like vitamin c, vitamin d, zinc, and magnesium promote optimal immune health and wellness for the whole family—while naturally-sourced electrolytes make for quick-and-effective replenishment, minus all of the added sugar.
  • Athletes, Runners, Yogis, and Cyclists: Even the best sweat sessions can leave you feeling depleted and drained. The problem with most post-workout options? Water alone just won’t cut it when it comes to replacing the electrolytes you lost quickly—and reaching for a traffic-cone-orange, sugar-packed sports drink means undoing all of the hard work you just put in to cleanse your body. A half-liter bottle of CF(Rehydrate)® Immunity+ offers athletes, yogis, runners, and every active person in between a healthy, effective way to treat your body to complete clinical-grade replenishment.
  • Anyone wanting to hydrate more effectively: From keeping your energy levels, mood, and brain function up—to boosting your immune system, preventing hangovers, and relieving constipation—the benefits of staying hydrated are endless. That’s why our team of medical professionals and beverage scientists here at CF Nutrition specifically formulated CF(Rehydrate)® Immunity+ to offer everyone a tasty, on-the-go, next-level clinical hydration option.

How is CF rehydrate drink different from Pedialyte or Gatorade?

That’s a great question! Check out the breakdown below for an at-a-glance look at what makes CF(Rehydrate)® Immunity+ a superior, cleaner, more practical option for fighting dehydration.

CF(Rehydrate)® Immunity+  

  • Sugar: Rather than being saturated with added and artificial sugars, CF(Rehydrate)® has only 1 gram of added sugar and is lightly sweetened with natural stevia rebaudiana.
  • Colors: CF(Rehydrate)® is clear, colorless, and completely devoid of artificial colors and dyes.
  • Flavors: CF(Rehydrate)® flavors are natural, resulting in a taste that’s light, refreshing, and enjoyed by children and adults alike.
  • Electrolytes: CF(Rehydrate)® contains more electrolytes than Pedialyte®. Magnesium, phosphorus, and selenium for complete hydration. More sodium per bottle for superior replenishment 
  • Amino acids: CF(Rehydrate)® contains the amino acid L-citrulline, used to improve blood flow and aid in the process of muscle repair.


  • Sugar: While Pedialyte® includes some electrolytes, the majority of this formulation is a mixture of water, dextrose (a simple sugar that is not ideal for diabetics), and acesulfame potassium (a highly processed artificial sweetener).
  • Colors: Many of the color additives in Pedialyte®, like Red-40 and Blue-5, are among the most common allergens and food irritants, especially for children.
  • Electrolytes: Pedialyte® contains less sodium and fewer electrolytes than CF(Rehydrate)®.
  • Amino acids: Pedialyte® does not contain amino acids or other recovery-enhancing ingredients.


  • Sugar: One serving of Gatorade® has 21 grams of added sugar compared to < 1 gram in CF(Rehydrate)®. (The American Heart Association recommends limiting added sugar to 100 calories per day which equals 24 grams or six teaspoons. Gatorade Zero and other low-calorie versions include artificial sweeteners and sugars. Some individuals may find these ingredients challenging to digest and can experience gastrointestinal distress after consumption. 
  • Colors: Just as is the case with Pedialyte®, many of the color additives in Gatorade®, like Red-40 and Blue-5, are among the most common allergens and food irritants—especially for children.
  • Electrolytes: While the original Gatorade® formulation contains sodium and potassium, it does not include additional electrolytes such as magnesium, selenium, and phosphorus.
  • Amino-acids: Gatorade® does not contain amino acids or other recovery-enhancing ingredients.


Overall, we’re thrilled to bring clean, clinical-grade hydration to families, athletes, and everyday health-conscious consumers via Central Market stores throughout the great state of Texas. Keep an eye out for CF Nutrition products next time you’re in Central Market—and learn even more about our game-changing rehydrate drink right here.

Not in Texas? No problem. You can order CF(Rehydrate)® Immunity+ online.

Pediatrics Uncategorized

The Kids are Back in School: Using Immunity Drinks to Keep Your Family Healthy & Nourished

The school bell has officially rung and eager-to-interact kids everywhere are returning to classrooms across the nation. But with the global pandemic persisting and children under the age of 12 unauthorized to receive COVID-19 vaccinations as of this writing—along with the start of the regular cold-and-flu season looming—the idea of keeping your family healthy, nourished, and strong in today’s climate can feel a bit overwhelming (to say the least).

Today, then, we wanted to serve up everything you need to know about our favorite, parent-friendly solution for on-the-go immune support: immunity drinks. Read on for our top tips—and get ready to tackle the back-to-school season with confidence and clarity.

What is an immunity drink?

That’s a great question! An immunity drink is a beverage that includes intentionally-selected ingredients to support a properly functioning immune system. While no immunity drink can “boost” your immune system in the way a vaccine can, thoughtfully-formulated, scientifically-backed immunity drinks do a great job of helping ensure you’re properly hydrated and nourished with essential vitamins and minerals—which, in turn, aids your immune system in operating at its best, as malnutrition is a leading cause of poor immune function.

Why should I use immunity drinks?

Immunity drinks are an effective, on-the-go solution to help your family get the vitamins and minerals they might not otherwise consume via diet on a regular basis during the busy back-to-school season. With homework back in full swing, carpools abound, lunches eaten in the cafeteria instead of under your watchful roof, and extracurricular activities adding yet another item onto parents’ already-packed to-do lists—ensuring your child eats their fruits, finishes their vegetables, and reaps the benefits of three perfectly balanced meals a day is a struggle. Add on your own career to manage, a household to run, and your personal health to stay on top of—and it can go from a “struggle” to seemingly impossible.

Immunity drinks, then, are a great supplemental solution for easing the overwhelm. They can help you ensure your child consumes the daily intake of vitamins and minerals a properly functioning immune system requires, without having to force them to shovel down steamed broccoli in the coveted few minutes they have in between the end of the school day and the start of baseball practice.

How can I use immunity drinks for immune support?

The options are endless! Throw an immunity drink in with your child’s lunch. Fill their water bottle with a clean, clinical-grade immunity beverage in place of sugary sodas and artificially-dyed sports drinks. Blend one into any smoothies or juices you might make at home. And don’t forget to give yourself the immune support you need with one as well—you can quickly consume an immunity drink while you’re shuffling little ones around, on your lunch break, or whipping up dinner.

What should I look for in an immunity drink for my family?

Not all immunity drinks were created equal. The purpose of a great immunity beverage is overall health and wellness—so it’s important to avoid excess amounts of sugar, unethically sourced ingredients, harmful additives, and anything else that can compromise your health and wellness. Be sure to look for the following things when you’re shopping for an immunity drink you can feel great about giving your family and consuming yourself:

  • Less sugar: Avoid immunity beverages that contain excess amounts of added sugar. (Wondering where to start? We’ve got you covered. Our immunity drink contains only 1 gram of sugar. You read that right—only 1 gram!)
  • No neon colors: Avoid immunity drinks that contain harmful colored dyes.
  • Honest advertising: Read the label and check out the brand’s online presence. Are they promising things that sound too good to be true? Do their words match up with what’s on the label? Is their beverage made domestically or overseas? Do they have their own factory and, as a result, retain quality control of their product? 
  • The right vitamins and minerals: When it comes to immune support, you want a beverage that includes: 
    • Vitamin C
    • Vitamin D
    • Zinc
    • Magnesium
  • Specialty-diet friendly: Is the drink safe to consume for anyone in your household who may be gluten-free, vegan, or allergic to soy?
  • Great taste: Here’s the kicker! Any parent knows: if it doesn’t taste good, the kids aren’t going for it. An immunity drink can have all of the right ingredients—but if it tastes medicinal or has an unpleasant chalky texture (which so many immunity drinks do), it will only serve to take up space in your fridge. With three fan-favorite flavors and a taste that little ones and adults alike rave about, our immunity drink was painstakingly formulated and taste-tested (over and over…and over) until our team of beverage scientists and nutritionists knew it was sure to satisfy even the pickiest of taste buds.

Is there anything else that’s important to note about immunity drinks?

There is! It’s important to note that hydration is a key component of a properly functioning immune system—so consuming an immunity drink isn’t just about the minerals and vitamins it includes; it’s also about the fluids and electrolytes you’re getting from that beverage. Water helps carry oxygen to your cells, which is a key component of proper organ functioning. When your organs are functioning at their best, so is your immune system. Staying hydrated also helps your kidneys eliminate toxins and encourages your cells to get rid of harmful waste, helping flush unwelcome visitors and cold-and-flu-causing bacteria from your body (a toxin build-up in your body weakens your immune system). The immune-supporting benefits of hydration can’t be understated. So if your little one tends to avoid water like the plague and prefers sweeter liquids instead—a clean, additive-free, but still tasty-as-ever immunity beverage might just be the thing you need to increase their fluid intake and, in turn, promote their immunity.


Overall, it’s no secret that the onslaught of school season—especially after an extended time period off due to the pandemic—can make maintaining your family’s health and wellness a tricky, time-consuming challenge. But with the right immunity drink on your side—you, your partner, and your little ones can easily reap the benefits of essential vitamins, minerals, and medical-grade hydration….without spending hours sweating over the stove or bargaining about broccoli. (Can we get a hallelujah?)

Bring on the clean, clinical-grade immunity drink—and let a safe, healthy fall ensue.

Ready for more goodness? Browse the rest of the CF Nutrition blog for empowering health, wellness, and lifestyle tips. And don’t forget to fuel yourself and your family throughout the start of school season with the clean, clinical replenishment of CF(Rehydrate)® Immunity +.

Uncategorized Wellness + Medical Tips

A Registered Dietitian’s Tips for Staying Committed to Your Health Goals

We are a month or so into 2021, and if you set New Year’s  Resolutions, it might be getting a little more difficult to stay motivated and stick to your health goals. Or, perhaps the stress of 2020 spilled into the new year and you didn’t find the time to set any 2021 resolutions. Either way, CF Nutrition is here to help you get on track to make 2021 YOUR year to become the healthiest and happiest version of yourself. In this article, we discuss ways to set realistic and sustainable fitness and health goals that you can actually keep. 

1. Don’t overestimate how much time you have to dedicate to fitness

I ‘m going to workout 7 days a week for an hour and a half in the New Year. Sound familiar?

There are several factors that go into how much time you can spend on fitness. If you work from home and don’t have children, you might have more time to dedicate to fitness than a parent who has to work in an office. Work and kids are just two of the many factors that may decrease someone’s available time in the day or week to dedicate to fitness. When creating a fitness New Years Resolution, it’s important to evaluate all of the responsibilities you have and be realistic with how much time you can spend being physically active. Overestimating how much time you can spend on fitness is one of the main reasons people don’t stick to their new health goals. 

If you have a busy schedule, HITT workouts may be the most effective and timely way to get in your workout. A short 30-minute HITT class can burn a lot of calories and give you more energy boost to go about the rest of the day. There are several online HITT classes to explore so it’s easy to find one that you enjoy.

Setting a goal for how many days per week to be active is a great way to make sure you reach your health goals. If you’re new to exercising, maybe start small and aim to be physically active 3 times per week. Once you’re comfortable with this workout schedule, you can then gradually work to increase your weekly fitness goal. If you start with unrealistic expectations, it’s easy to give up altogether and go back to your old ways, leaving you feeling discouraged. 

2. Don’t have the ALL or NOTHING approach

This year I will not eat any sweets. (Eats one cookie, throws in the towel)

Having an all or nothing approach to diet can be detrimental to your health goals. When we are too strict with ourselves, eating one cookie can lead to a whole day of poor eating and junk food binges. If you are craving a cookie, eat the cookie and go on with your day. Eating something that doesn’t align with your normal healthy diet is perfectly normal. Try not to overthink it. 

This all-or-nothing mentality can affect your fitness goals as well. If you miss a workout on Monday, don’t think your whole week is ruined. Instead, get right back on track the following day. Having an all-or-nothing approach is very common for people when they are starting new habits but trying to avoid this mentality will help you stick to your health goals and create a healthier YOU.

3. Focus on what you put into your body, rather than what you’re cutting out.

No sugar, no white bread, no alcohol, no pasta, no gluten. Sound familiar?

Ever think about how many restrictions you implement with your diet? There’s low carb, vegan, sugarfree, dessert-free, starch-free…. the list goes on and on. But what if we focused instead on what we ARE eating. Instead of telling yourself you can’t have any chocolate this year, set a goal to make sure you eat 5-7 servings of vegetables each day. Or, instead of restricting white bread, make sure you get the right amount of fiber each day. By putting so many restrictions on our food intake, we make food the enemy. I know it sounds crazy, but food is not the enemy. IT FUELS US. So maybe this year, you consider setting health goals like:

  1. Eat 5-7 servings of veggies each day
  2. Eat the rainbow
  3. Consume 2-3 servings of fruit in each day
  4. Eat healthy fats like omega-3’s
  5. Adequately hydrate each& every day
  6. Get in the recommended daily amount intake of fiber

By focusing on what you put into your body, your relationship with food will heal and you will look to food as a way to nourish and fuel your body, rather than depriving it.

5. Remember that weight loss is a gradual process

The recommendation for weight loss is 1.0-2.0 LBS/week not 20LBS in 2 weeks. 

Do you expect to become a millionaire overnight? Unless you are a very lucky lottery winner, you probably won’t become a millionaire overnight. I love to use this analogy as a Registered Dietitian when working with patients to reach their weightloss goals. Just like you can’t expect to strike it rich overnight, you can’t achieve sustainable and lasting weight loss instantaneously (and you definitely shouldn’t attempt to either). Weight loss is a gradual process and it takes time, hard work, and patience. If weight loss is something you are looking to achieve this year, keep in mind that this process takes time, so be patient. Try not to dive into fad diets that make you eliminate carbs or consume juices instead of meals. Research shows that chronic dieting leads to weight gain and an unhealthy relationship with food. If you follow a restrictive diet you will eventually give in and binge eat whatever you were restricting. This unhealthy cycle is known as the dreaded yo-yo diet and can not only lead to weight gain but also health complications. Trust me, I know it seems like giving up carbs and sweets is the straightforward answer to finally achieving your weight loss goal but I can assure you, it’s not. Sure, you might lose weight quickly at first, but after a few weeks, it’s very likely that you will gain it all back when your body adjusts to this new way of eating (or you ultimately give in to your very normal cravings). I cannot stress the importance of eating a well-balanced diet enough: all the food groups play an important role in keeping you healthy, strong, and energized. 

We hope these tips help you set realistic health goals for yourself this year and become the happiest and healthy version of yourself.


Preoperative Carbohydrate Drink for Enhanced Recovery After Surgery

When it comes to enhanced recovery after surgery, one of the major pillars of any ERAS is a clear, complex carb rich preop beverage that nourishes and hydrates patients in the immediate preop. Carbohydrate loading patients with a preoperative carbohydrate drink like ClearFast reduces the chance postop insulin resistance, thereby improving recovery and shortening length of stay.

In “Enhanced Recovery After Surgery: A Review,” Doctors Ljungqvist, Scott, and Fearon elaborate:

“Enhanced Recovery After Surgery programs typically contain several elements with 1 emphasis in common: they minimize stress and improve the response to stress. By maintaining homeostasis, the patient avoids catabolism with consequent loss of protein, muscle strength, and cellular dysfunction. The reduction of insulin resistance promotes adequate cellular function during injury to the tissue. The following series of elements contributes to this goal: preoperative nutritional support for the patient who is malnourished, carbohydrate loading before surgery to minimize postoperative insulin resistance, epidural or spinal analgesia to reduce the endocrine stress response, anti-inflammatory drugs to reduce the inflammatory response, early feeding after surgery to secure energy intake, and optimal pain control to avoid stress and insulin resistance.”

Read the full JAMA Surgery ERAS Review here.


ERAS® Pre Surgery Drink Reducing Length of Stay

San Diego—Implementation of enhanced recovery after surgery (ERAS) protocols for pancreatic surgery decreased hospital length of stay (LOS), a study concluded, which ultimately improves quality of care, accelerates recovery, improves outcomes and optimizes utilization of health care resources.

“Enhanced recovery clinical pathways are really a paradigm shift that serve to evaluate our traditional practices and make evidence-based recommendations for improvement,” said Lavinia M. Kolarczyk, MD, assistant professor of anesthesiology at The University of North Carolina at Chapel Hill School of Medicine. “Nevertheless, the pathways themselves are not novel. The innovative aspect of enhanced recovery is learning how to work together in multidisciplinary teams to implement these best-practice guidelines.

“Ultimately, ERAS serves as the vehicle to promote quality improvement research; break down practice silos between anesthesiologists, surgeons and perioperative nurses; and really challenge why we do what we do every day.”

Goals of ERAS

Given that previous studies have shown a beneficial effect of ERAS pathways on hospital LOS after pancreatic surgery, the investigators decided to follow suit using a multidisciplinary approach with stakeholders from the Departments of Anesthesiology, Surgical Oncology and Perioperative Nursing. “Our institution is a very busy pancreatic center, but prior to ERAS, the quality of care was inconsistent,” Dr. Kolarczyk said. “This was unacceptable for a patient population at highest risk for perioperative morbidity and mortality.”


Benefits of Reducing Pre Surgery Fasting

ClearFast applauds Doctor De Jonghe and his co-investigators on their recently published manuscript entitled “Reducing pre-operative fasting while preserving operating room scheduling flexibility: feasibility and impact on patient discomfort”, Acta Anaesthesiologica Scandinavica 2016. This study is a novel effort to reconcile some of the now well-recognized benefits of pre-operative oral carbohydrate loading (with ample complex carbohydrates) with the practical flexibility needs of busy ORs around the world. While the authors fully recognized some of the shortcomings of their study, including a lack of randomization and various “organizational constraints”, their message was clear: the need to reduce the duration of the traditional pre-op liquid fast with appropriate true carbohydrate-rich beverages is no longer debatable… it is a mandate!

Of note, in the “CHO Group”, the percentage of patients actually receiving the drink preceding operations scheduled at 10:00 or later was similar for inpatients and outpatients. However, that was clearly not the case for surgeries scheduled before 10 am. Patients were deprived of the drink 100% of the time if they were admitted on the day of surgery for procedures scheduled at that time or earlier. Conversely, 89.5% of their in-house counterparts were “carb-loaded” for operations scheduled for the same time. The explanation for this discrepancy appears procedural and systematic: possibly for standardization purposes, the drink was re-constituted from a powder, not by the patients, but by respective hospital staff members who diluted one sachet “in 400 ml of water in a graduated shaker.” Unfortunately, “organizational constraints” apparently prohibited such mixing and delivering to those arriving so early on the day of surgery. This bias dramatically impacted that statistic.

Perhaps, the overall outcomes might have been significantly influenced by the use of a pre-mixed carb-rich beverage, such as ClearFast®. Some of the obvious advantages would include simplicity of the delivery system, reliable standardization of the product volume and mixture and expedited refrigeration, if desired.   It would allow for early and convenient distribution to patients – days to weeks prior to the date of surgery, thus facilitating consumption by a greater number of candidates, potentially resulting in fasting times closer to the proposed 3-hour window. As the authors suggest in their discussion, “The opportunity for these patients to consume the CHO drink before arriving to the hospital warrants further consideration.”


Pre Surgery Carb Loading

Pre-Operative Oral Carbohydrate Loading is Safe and Improves Patient Satisfaction

With Elective Ambulatory Surgery and Anesthesia: It’s Time for Change

Ahmed S Suliman, MD, Jeannette T Crenshaw, RN, Arthur J  Mischke, MD,  Richard E  Gilder,  MS, RN, StevenR Cohen, MD.


Background & Objective:

Most plastic surgeries are performed on an ambulatory basis.  While patient safety is a priority for plastic surgeons, many are unaware of the current ASA preoperative fasting guidelines.  Decades of research attest to the safety and health benefits of consuming carbohydrate-rich clear liquids 2 hours before elective surgery.  This best evidence is rarely put into practice.  The objective of this study was to assess the effects of such a beverage (Clearfast®) on patients’ discomforts from preoperative fasting and their safety and compliance.


A two-part multicenter, prospective clinical trial involved ASA Risk I-II adult patients having elective plastic, orthopedic or general surgical procedures at 5 hospitals.  Part I was a descriptive observational pilot (n=263: Controls =108; Intervention =155).  Part II was an IRB approved randomized trial (n=34: Controls =21; Intervention =13).  All sites had previously adopted the ASA guidelines that determined patient eligibility.  Exclusion criteria were pregnancy, obesity and GERD.  Control groups observed the traditional midnight fast; Intervention groups consumed a carbohydrate-rich drink (Clearfast®) about 2 hours pre-op.  Patient demographics, length of fasting, occurrence of regurgitation and/or aspiration and patient preoperative questionnaires assessing thirst, hunger, headache, nausea, anxiety about fasting and surgery plus discomfort were analyzed by a biostatistician.


Regurgitation, aspiration, or other perioperative complications did not occur in Part I or II.  Binary logistic regression model of Part I showed that if patients (1) did not have Clearfast®, (2) had surgical anxiety or (3) had fasting anxiety, or (4) had all three, they were (1) 5.7, (2) 4.1, (3) 2.7 or (4) 63 times more likely to be uncomfortable with their preoperative experience.  Mann Whitney mean rank scores from the pooled data (n=297) indicated that, if patients did not consume Clearfast®, they were more likely to be thirsty (P=0.00), hungry (P<0.05), nauseous (P<0.05), anxious about both fasting and surgery (P<0.05) and uncomfortable (P=0.00). Control vs. Intervention fasting times were markedly different:  5-20 vs. 2-5 hours (P=0.00).


In appropriately selected patients, following the ASA guidelines and using a preoperative carbohydrate-rich beverage 2 hours prior to elective ambulatory surgery resulted in significantly shorter fasting times, reduced thirst, hunger, anxiety and nausea and improved comfort.  Plastic surgeons should be aware of and comply with these guidelines to improve patient safety and satisfaction.

Disclosure/Financial Support:

None of the authors has a financial interest in any of the products, devices, or drugs mentioned in this manuscript. Clearfast® was supplied by the Manufacturer, BevMD, for the purpose of conducting the study.


Research: Pre Surgery Drink Can Reduce Insulin Sensitivity Post-Op

Preoperative oral carbohydrate administration reduces postoperative insulin resistance.

Nygren J, Soop M, Thorell A, Efendic S, Nair KS, Ljungqvist O. Department of Surgery, Karolinska Hospital, Stockholm, Sweden.



Infusions of carbohydrates before surgery reduce postoperative insulin resistance. We investigated the effects of a carbohydrate drink, given shortly before surgery, on postoperative metabolism.



Insulin sensitivity, glucose turnover ([6,6, 2H2]-D-glucose) and substrate utilization were measured using hyperinsulinemic normoglycemic clamps and indirect calorimetry in two matched groups of patients before and after elective colorectal surgery. The drink group (n = 7) received 800 ml of an isoosmolar carbohydrate rich beverage the evening before the operation (100 g carbohydrates), as well as another 400 ml (50 g carbohydrates) 2 h before the initiation of anesthesia. The fasted group (n = 7) was operated after an overnight fast.


After surgery, energy expenditure increased in both groups. Endogenous glucose production was higher after surgery and the difference was significant during low insulin infusion rates in both groups (P < 0.05). The supressibility of endogenous glucose production by the two step insulin infusion was similar pre-and postoperatively in both groups. At the high insulin infusion rate postoperatively, whole body glucose disposal was more reduced in the fasted group (-49 +/- 6% vs -26 +/- 8%, P < 0.05 vs drink). Furthermore, during high insulin infusion rates, glucose oxidation decreased postoperatively only in the fasted group (P < 0. 05) and postoperative levels of fat oxidation were greater in the fasted group (P < 0.05 vs drink). Only minor postoperative changes in cortisol and glucagon were found and no differences were found between the treatment groups.


Patients given a carbohydrate drink shortly before elective colorectal surgery displayed less reduced insulin sensitivity after surgery as compared to patients who were operated after an overnight fast.

PMID: 10205319  [PubMed – indexed for MEDLINE]

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