Category: Wellness + Medical Tips

With the little ones on winter break and the pressures of buying presents, decorating, and hosting mounting by the day—the holiday season often feels less like the most wonderful time of the year and more like the most overwhelming time of the year for busy moms. From keeping kids entertained and hosting in-laws—to staying on top of all of the social obligations and expectations that pop up this time of year—maintaining your mental health as a mom during the holidays is a struggle (to say the least). Today, then, we wanted to serve up our top seven self-care tips to help you take on the winter months with less mom guilt and more go-me!.

1. Schedule time for yourself.

No literally—schedule it. Whether it’s a pedicure, a yoga session, or a cup of coffee by yourself in the backyard—the woes and worries of motherhood can always benefit from a little self-care. Your personal time can be short, sweet, and regularly scheduled (i.e. 20 minutes spent reading alone in your room every Wednesday afternoon) or extravagant, extended, and once-in-a-while (i.e. a spa day right before your in-laws arrive)—but, whatever you choose, the key is to pencil it in your calendar and actually see it through. Treat your planned personal time as you would a work meeting or an appointment for your kids—plan ahead and secure help in advance so you can stick to it as-scheduled.

2. Give yourself permission to feel how you feel (yes, even if it’s ready for the kids to go back to school).

The only thing worse than feeling overwhelmed by our children and social obligations is feeling guilty that we’re feeling overwhelmed by our children and social obligations. From television advertisements to social-media posts, moms face hundreds of items and interactions on any given day designed to trigger mom guilt—you definitely don’t need to pile any more on yourself. Know that your feelings are valid. They’re not positive or negative, good or bad. They’re simply representations of how a situation is affecting us. The only way we can navigate through our emotions effectively and with clarity is to acknowledge them without judgment and prioritize our self-care.

3. Find creative outlets to navigate mom guilt and prioritize self-care.

Feeling overwhelmed and under pressure as you deal with the kids being home for the holidays? Journaling and free-writing can be a rewarding form of self-care. It is a a great way to get your thoughts, frustrations, and worries down on paper and off of your chest and a great form of self-care. Anything you can do to release some of the pressure that so often accompanies motherhood is great—whether that’s painting, sketching, jogging…or, yes, screaming into a pillow.

4. Add therapy to your self-care toolbox.

With all kinds of options for online therapy available (like BetterHelp and Talkspace), getting professional help is easier and more convenient than it’s ever been—and it can make a world of difference in how we show up for ourselves and our families on a daily basis. Having someone you can rely on to act as an unbiased third-party and honest sounding board is essential during motherhood—whether you’re currently feeling incredibly anxious and overwhelmed or simply just exhausted.

5. Stay hydrated and nourished (seriously).

Never underestimate the power of a refreshing rehydration drink and a nourishing meal. Maintaining your mental health as a mom during the holidays is a struggle—and neglecting to properly hydrate and nourish yourself is a seemingly small oversight that can lead to fatigue, frustration, headaches, and an array of symptoms that only make an already-stressful day that much more tenuous.

Dehydration negatively affects your brain function, mood, and ability to concentrate (in fact, about 75% of your brain mass is water!). We tend to be even more dehydrated in winter because we’re naturally less thirsty and forget to hydrate—which makes it even more critical to replenish during the colder months with functional, clinical-grade hydration. Think: an electrolyte drink, but preferably one free from artificial dyes and added sugars, like our fan-favorite CF(Rehydrate)® IMMUNITY +.

6. Take a social media break.

We already had mom guilt—and now, in the age of social media, we have mom comparison. (How fun for us, right?). With the curated trying to convince us it’s carefree and candid—and the edited masquerading as the effortless—social media outlets tend to serve as less of a community builder and more of a comparison catalyst. In fact, a Prior Group survey found nearly half of parents thought social media apps created “unrealistic and unattainable expectations of family life” sparking mental health issues like anxiety and depression.

While sharing your family’s holiday adventures with others is a fun and lighthearted way to use social media—scrolling through your feed when you can’t sleep wondering why everyone else’s life seems so much more joyous (…and well-lit…and less spit-up-stained) than yours is not. If you’re doing more of the latter lately, it’s probably time to delete Instagram (or your rabbit-hole of choice) for a few weeks and focus on remaining present and free from that age-old destroyer of joy: comparison.

7. Seek out community.

Whether it’s meeting up with a friend for a cup of cocoa, taking an online art class after the kids have gone to bed, or simply getting out of the house alone and heading to your favorite cafe or park to soak in the presence of other adults—seeking out some form of community is key. Isolation can exacerbate motherhood mental health challenges—so look for opportunities to connect with others, but only in ways that bring you joy. If planning a big family dinner adds more stress to your life than serenity—maybe you skip that opportunity for community and head to a yoga class as a form of self-care instead.

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Overall, it’s no secret that the holidays can make maintaining your self-care as a mother a true challenge. But validating your emotions, seeking out therapy and community, and carving out time for yourself can all help ease stress and bring a little more joy into our lives!

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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 in the hectic holiday months with the clean, clinical replenishment of CF(Rehyrdate)® and CF(Rehydrate)® IMMUNITY+—our fan-favorite electrolyte drinks.

From pounding headaches and nausea to fever and food aversions, there is nothing quite like the painful payback our bodies serve us after a little too much partying. Whether it’s reaching for a sugary sports drink, heading to a drive-through, or sweating it out in a hot shower—anyone who’s all-too familiar with nights of endless imbibing likely has their own sworn-by trick to cure a hangover. But what does the science say about what works and what doesn’t? Today, we’re separating fact from fiction and talking all about the evidence-based art of curing a hangover. Let’s get to it…

But first…why do we get hungover?

There’s no one key “ingredient” or factor that leads to the feeling of a hangover. Instead, feeling less-than-stellar after a night of overindulgence has to do with your individual makeup, the amount you imbibed, and the myriad of ways in which alcohol affects the human body. A few of the most important include:

• Alcohol dehydrates you and leads to an electrolyte imbalance: Alcohol is a diuretic—meaning it causes your body to rid itself of fluids (via urination) much quicker than other liquids. The more you drink, the more you urinate, the more dehydrated you become—which ultimately leads to an electrolyte imbalance as well.

• Alcohol can cause your blood vessels to widen: This is also known as vasodilatation—and it can lead to that pounding headache you feel upon waking the next morning.

• Alcohol disrupts your sleep: While alcohol may help you fall asleep faster, it also lessens the quality of your sleep and can often cause that dreaded 2am wake-up, as it interferes with your body’s nighttime secretion of growth hormones and temperature regulation. A lack of quality sleep can contribute to that foggy feeling that so often accompanies a hangover.

• Excessive drinking can lead to withdrawal symptoms: Heavy drinking can suppress your nervous system. When the drinking stops, your central nervous system then “wakes up” and kicks into overdrive, often leading to the “shakes” and a rapid heartbeat.

• Drinking can lower your blood sugar levels: Alcohol can decrease your body’s ability to produce glucose while, at the same time, exhausting glucose reserves stored in the liver—ultimately leading to low blood-sugar levels, which may be responsible for that fatigue, weakness, and moodiness you feel during a hangover.

So…can you really cure a hangover? Here’s what the science says

Fiction: The “hair of the dog” method can cure a hangover.

When it comes to how to cure a hangover, some swear by the “hair of the dog” method, or “taking the hair of the dog that bit you”—meaning you drink alcohol in the morning to ease your hangover. (Fun fact: the phrase “hair of the dog” comes from a medieval belief that a person bitten by a rabid dog could be cured by placing the dog’s hair on the open wound or taking some of the dog’s hair in a potion.) Hangover symptoms peak when your blood-alcohol level reaches zero, so giving your body another drink may work to temporarily alleviate the pain you’re feeling—but science shows it only serves to hold off the hangover that’s inevitably coming.

Fact: The type of alcohol you drink can make a difference.

It turns out, there just might be something to the old folklore around clear alcohol not causing as significant of hangovers as darker alcohol. Studies have shown consuming clear alcohol (like vodka or gin) “may have a significant effect” on reducing the symptoms of a hangover the following day. Darker alcohols (whiskey, bourbon, brandy, red wine, etc.) contain congeners, chemically-related compounds which have been associated with a higher incidence of hangovers.

Fiction: Coffee will cure a hangover.

If you’re a java-lover, coffee may be calling your name the morning after a night of drinking…but the experts say don’t reach for that cup of joe so fast. It turns out coffee narrows your blood vessels and boosts your blood pressure, both of which might compound the illness you’re already feeling. Another less-than-ideal fact about coffee as a hangover cure? It’s a diuretic (just like alcohol), which means it can serve to dehydrate you even further. So, why do people swear by it? The caffeine can help to alleviate the grogginess and lethargy you may be experiencing—but that’s about as far as the benefits of coffee for a hangover stretch.

Fact: Complex carbohydrates are your friend.

Remember that blood-sugar drop we talked about earlier when we broke down the factors behind a hangover? When it comes to options that can help you cure a hangover, science shows that consuming bland nutrition that contains lots of complex carbohydrates can work to combat low blood-sugar levels and decrease nausea.

Our anesthesiologist-developed presurgery drink CF(Preop)® was designed to give patients a clean, clinical-grade, easy-to-consume solution to increase their chance of surgical success, reduce post-op nausea, and help speed up recoveries…but it turns out surgery isn’t the only thing it works well for. Because it’s chock-full of complex carbs and functional nutrition designed to quicken the healing process (without any added sugars, harmful dyes, or synthetics) it also works really well for hangovers. We recommend taking one bottle after you’ve finished up your night of fun before you go to bed—and another in the morning when you wake feeling not-so invincible.

Fiction: Hangover pills offer a cure.

According to studies, it turns out those pricey hangover pills, powders, and patches don’t seem to do much to cure a hangover. As CNN Health puts it, “there is little scientific evidence that they will make you feel any better.” Your best bet instead is to get the nutrients and vitamins they offer through clean, healthy, much-less-expensive nutrition.

Fact: Hydration remains your best bet if you’re hoping to cure a hangover.

Study after study and physician after physician tell us: the one thing you can do to help prevent or lessen a hangover is focus on hydration. We mentioned earlier that alcohol is a diuretic (meaning it causes you to eliminate fluids faster than other liquids do). Combine this with the fact hangovers are often accompanied by sweating, vomiting, and diarrhea—which can result in even more fluid loss and increased electrolyte imbalances—and it’s easy to see how the dehydrating effects of alcohol are only further compounded by the hangover they cause.

While there’s no way to know if dehydration is 100% responsible for your hangover—replacing the fluids you lost is one of the quickest, easiest things you can do to give your body a fighting chance at feeling better. The most common recommendation is to make sure you’re drinking plenty of water or clear fluids in between alcoholic beverages. But, if you got caught up in cocktailing and forgot to follow this tried-and-true rule, your best bet is to replenish as rapidly as possible the next morning.

PRO TIP: CF(Rehyrdate)®, our fan-favorite rapid-rehydration drink, offers clean, colorless, clinical-grade hydration that’s ideal for flushing your body with much-needed fluids, zinc, and natural electrolytes after a night of too much fun. (The best part? It’s not full of colored dyes and artificial ingredients like sports drinks and made-for-children solutions.)

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Overall, knowing what will work best for your hangover comes down to understanding your specific symptoms and what caused them. If you’re solely tired and groggy, a cup of coffee may do the trick—whereas if you’re nauseous and have a headache, coffee may only serve to exacerbate those symptoms. Regardless, though, of the individual symptoms you’re experiencing, the one “cure” that comes up time and time again is simple and straightforward: hydrate, hydrate, hydrate (…and our team of beverage scientists, healthcare professionals, and nutritionists couldn’t agree more!).

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Ready for more goodness? Browse the rest of the CF Nutrition blog for empowering health, wellness, and lifestyle tips. And don’t forget to give your body the best chance at feeling better after a night of drinking with the clean, clinical replenishment of CF(Rehyrdate)® and the natural complex carbs you’ll find in CF(Preop)®.

     Are you trying to create the healthiest version of yourself but feel trapped in the yo-yo diet cycle? Well, you’ve come to the right place! Here at CF Nutrition, we encourage you to eat healthy, well-balanced, nutrient-dense meals. This means there are no restrictions on certain food groups, no starving yourself miserable, and no diet rebound once you’ve finally caved into your cravings for carbs, chocolate, or whatever other foods you’ve villainized.

        Fad diets are a thing of the past, and quite frankly, they don’t work. Research shows that chronic dieting leads to weight gain over time, along with other health complications. Think about the last time you said, “I am going to start my diet tomorrow”. What did you do the night prior? Did you binge on everything you said you were going to “stop eating for good”? If so, you’re not alone. This is what we call the “Last Supper” mentality. As soon as you tell yourself you’re dieting, this idea automatically comes into play, and you tend to eat as much as physically possible. Then, you wake up the next day feeling guilty and then jump right back on the restriction bandwagon. As you can see, this diet mentality DOESN’T WORK. We need to create sustainable, habits to build a healthy lifestyle. To learn more about the Last Supper Mentality and how to stop the diet lifestyle, we recommend Intuitive Eating by Evelyn Tribole, MS, RD and Elyse Resch, MS, RD.

Rather than trying the newest FAD diet to reach your weight loss goals, we encourage you to create well-balanced, healthy meals that keep you satisfied and give you the energy you need to feel your best. Today, we’re sharing several meal and snack ideas that include each essential macronutrient. These balanced meals are guaranteed to give you energy and still allow you to reach your weight goals. We have included snack and meal ideas for weight loss and maintenance. No matter what journey you’re on, you’ll find an idea for each mealtime. 

        If you’re trying to lose weight, you still need to incorporate all three macronutrients. This includes carbohydrates, healthy fats, and lean protein. One guideline that can help you is the My Plate Method. This involves sectioning off your plate into three parts and will help you to monitor your portion sizes to ensure you are not overeating. To follow this method, 50% of your plate should be filled with vegetables, 25% carbohydrate (whole grain when possible), and 25% lean protein. A good rule of thumb for portioning out protein is to use the palm of your hand. By filling ½ your plate with vegetables, you’ll be getting tons of micronutrients and fiber to keep you satisfied.

        Remember, you don’t have to lose X amount of weight in X amount of time. Weight loss is and should be a gradual process, and it’s crucial to make sustainable, measurable, and practical goals along the way.

Low-calorie Healthy snack ideas

• Raw bell pepper slices with 1tbs of hummus or guacamole
• ½ apple or ½ banana with 1tbs of Peanut butter 
• ½ cup low fat Cottage cheese with flax seeds and cinnamon 
• 1 hard boiled egg with ½ apple 
• ½ cup of nonfat Greek yogurt with ¼ cup frozen blueberries
• 1 Serving of whole wheat crackers with 2oz tuna *pro tip use balsamic vinegar instead of mayo when making tuna from a can
• 1 scoop protein powder, 2/3 cup almond milk, crushed ice, ½ banana 

High Protein Healthy Snack Ideas

• Raw bell pepper slices with 2tbs of hummus or guacamole and 1 svg of whole wheat crackers
• 1 apple or banana with 2tbs of Peanut butter  
• 2 hard boiled eggs with string cheese and ¼ cup of nuts
• 2/3 cup of Greek yogurt with ¼ cup blueberries and ¼ cup of nuts or 1tbs of peanut butter 
• 1 svg of whole wheat crackers with 3oz tuna and ¼ and avocado 
• 1 scoop protein powder with 1 cup milk, ½ banana, 1 tbsp peanut butter and ¼ cup oats (this is a snack version of a smoothie if making for meal double all ingredients)
• ½ cup oatmeal with ¼ cup of nuts, ¼ cup Greek yogurt, and ½ cup of berries (*try with cinnamon)

Healthy BREAKFAST IDEAS for weight loss

• ½ cup of oats (NON-FLAVORED), ½ cup of almond milk, ½ cup of berries, 1 tbsp of peanut butter or 1 scoop of protein powder
• One piece of whole-wheat toast with 1 tbsp peanut butter and ½ banana + ½ cup of nonfat Greek yogurt 
• 1 piece of whole-wheat toast with ¼ an avocado and 1 egg
• Scrambled eggs using one egg and one egg white with veggies and ½ whole wheat bagel

Healthy BREAKFAST IDEAS for muscle gain/weight gain:

• 1 cup of oats (NON-FLAVORED), 1 cup of low-fat milk, ½ cup of berries, 1 tbsp of peanut butter, and 2 scoop of protein powder
• 2 pieces of whole-wheat toast with 2 tbsp peanut butter and 1 banana +1 cup of nonfat Greek yogurt 
• 2 pieces of whole-wheat toast with ½ an avocado and 2eggs
• Scrambled eggs using three eggs with veggies and a whole wheat bagel

Healthy LUNCH IDEAS for weight loss:

• 1 whole wheat tortilla (find one between 80-110 kcals), with ½ cup of refried black beans (from a can) with ¼ an avocado (If you are at home and need a leisurely lunch, this is great because you have to warm up the beans in the microwave)
• 2 tbsp of hummus on 1 piece of whole-wheat toast with 2 hard-boiled eggs and ¼ cup nuts
• 1/3 cup of dry quinoa with 4 oz of grilled chicken and ½ cup of veggies (sub quinoa for whole wheat pasta or brown rice)
• 2 oz of chickpea pasta (brands I like are BANZA, Barilla) with ½ cup of veggies and 1 tbsp of olive oil (chickpea pasta has protein in it, so you don’t need additional protein)
• ½ can of tuna mixed with ¼ an avocado, 1 tbsp balsamic vinegar, onion powder, and cherry tomatoes (this is low carb, can have crackers or toast also)

Healthy LUNCH IDEAS for muscle gain/weight gain:

• 2 whole wheat tortilla (find one between 80-110 kcals), with 1 cup of refried black beans (from a can) with ½ an avocado (If you are at home and need a leisurely lunch, this is great because you have to warm up the beans in the microwave)
• 1/3 cup of quinoa with 8 oz of grilled chicken and ½ cup of veggies (sub quinoa for whole wheat pasta or brown rice)
• 2 oz of chickpea pasta (brands I like are BANZA, Barilla) with ½ cup of veggies and 1 tbsp of olive oil and 8 grilled shrimp 
• 1 can of tuna mixed with 1/3 an avocado, 1 tbsp balsamic vinegar, onion powder, and cherry tomatoes (this is low carb, can have crackers or toast besides)

Healthy DINNER IDEAS for weight loss:

• 1 small baked sweet potato, stuff with ½ cup of black beans, yellow onions, and chopped red pepper (Sauté beans and veggies together in pan and place inside sweet potato once baked)
• 2 oz of whole-grain pasta with 1tbs of olive oil, ½ cup of veggies and 4 oz of chicken. Option for the red sauce instead of olive oil* (1svg)
• ½ cup cooked brown rice/quinoa/whole grain pasta, 4 oz chicken/salmon/shrimp, ½ cup of veggie of your choice
• 1 baked sweet potato (small), ½ cup of garbanzo beans, ½ cup of veggies