Category: Wellness + Medical Tips

     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

With the COVID vaccine rollout coming right along, depending on your job, age, and health history, your place in line might be approaching quickly. To help you on your journey to improved immunity, then, we wanted to spend some time today breaking down everything you need to know about the available COVID vaccines—including what’s true, what a total myth, and how you can best support your body for success.

Read on, and get ready to roll up your sleeve with confidence and clarity!

COVID Vaccine Basics:

Types of COVID-Vaccines

As of this writing, there are three types of COVID vaccines that have been approved for use in preventing COVID-19, two of which require two shots spaced a few weeks apart in order to get the highest level of protection:

• ​​​​Pfizer-BioNTech’s COVID-19 vaccine
  • Requires a second shot 3 weeks (or 21 days) after your first
• Moderna’s COVID-19 vaccine​​
  • Requires a second shot 4 weeks (or 28 days) after your first
• Johnson & Johnson / Janssen’s COVID-19 vaccine
  • Requires only one dose

How do the COVID vaccines work?

COVID vaccines essentially leave our body with a “memory” (in the form of T-lymphocytes and B-lymphocytes, two types of defensive white blood cells)—so it can remember how to fight the virus if we’re infected in the future. While getting a vaccine doesn’t provide you immunity, it does help you better fight the virus—and therefore lessen the symptoms—if you get sick. 

I’ve heard experts use the term “messenger RNA vaccines”. What does that mean?

That’s a great question! While some types of vaccines use a weakened form of the germ at-hand to get our bodies to recognize and respond, that’s not the case with COVID vaccines; they don’t contain COVID-19 at all. Instead, they’re what’s considered a “messenger RNA”—or mRNA—vaccine. These types of vaccines work by teaching our cells how to make a protein that triggers an immune response. Here’s how it works, according to the CDC:

• You receive the vaccination in your arm.
• The “instructions” (mRNA) then head to your immune cells and teach them to make a harmless type of protein called a “spike protein”. (This protein is found on the surface of the virus that causes COVID-19.)
• The cell then displays this protein piece on its surface.
• Your body then recognizes there’s a protein that doesn’t belong on a cell’s surface, and it responds by building an immune response and making antibodies. 
• This teaches your body to fight the virus that has that specific spike protein on it. Your body now has developed a “memory” for how to fight the COVID-19 virus, should you ever become infected with it in the future.

COVID Vaccine Myths:

Now that you understand a bit about how the vaccine works, it’s time to debunk some common myths and misconceptions!

MYTH: The COVID vaccine gives you COVID-19.

TRUTH: None of the approved COVID vaccines contain the COVID-19 virus. Instead, they teach your body to recognize and remember how to fight the virus (via that neat mRNA method we broke down above!). This process can cause symptoms of illness (like a fever)—but these symptoms are completely normal and are a sign that your body is building protection, which is a positive thing! If you find you’re feeling any of these after your vaccination, it’s important to rest, hydrate, eat healthy, and give your body a chance to recover. 

MYTH: I don’t need to get vaccinated if I’ve already had COVID-19.

TRUTH: The CDC recommends individuals who have previously had the COVID-19 virus still get the COVID vaccination when they’re able. That’s because experts aren’t quite sure yet how long you have protection (in the form of antibodies) after having had the virus. It is possible that you can contract the virus again after having already recovered from it in the past, which is why getting vaccinated is still important. 

MYTH: The COVID vaccine alters my DNA

TRUTH: The Covid vaccines do not interact with or alter your DNA in any way, as the mRNA never enters the nucleus of the cell.

MYTH: I should not get a COVID vaccine if I am planning on becoming pregnant one day.

TRUTH: There is no evidence that COVID-19 vaccinations cause problems with the development of the placenta or future fertility. The CDC states, “Based on current knowledge, experts believe that COVID-19 vaccines are unlikely to pose a risk to a person trying to become pregnant in the short or long term.” 

MYTH: Researchers rushed the COVID vaccine, so I shouldn’t trust it.

TRUTH: The COVID vaccines were developed using a method (mRNA) that’s been in development for almost two decades—and no testing steps were skipped. There were a handful of factors that allowed these vaccines to be developed faster than vaccines for previous viruses society has encountered, including China sharing genetic information about COVID-19, which allowed researchers to start working on vaccines promptly—and social media companies helping to find and engage volunteers quickly. 

COVID Vaccine Preparation:

Alright, so you have a basic understanding of how it works—and you know what’s true and what isn’t—but, how, exactly, should you prepare for your COVID vaccine? That’s a great question! Let’s dig in…

What to Expect from your COVID Vaccine:

After receiving your vaccine, you might experience some side effects as a sign your body is building protection. Don’t panic—these are completely normal and should subside within a few days. They can include:

• Pain or swelling at the injection site
• Fever
• Chills
• Tiredness/lethargy
• Headache

How to logistically prepare for your COVID Vaccine appointment:

Start by finding out if you’re eligible for a COVID-19 vaccine. Your individual state likely has its own resource or website for finding out if you’re on the current eligibility list and/or for scheduling your appointment—but a great nationwide resource is NBC’s Plan Your Vaccine tool. 

Once you have an appointment, you may need to bring a printout, QR code, and/or paycheck stub (to confirm your occupation). 

Regardless of the specific item(s) you need to confirm your appointment—which can vary by state and vaccination location—everyone will need to wear a face mask and remain six feet apart from others while waiting in line for your appointment.

How to prepare your body for your COVID Vaccine:

As is the case with nearly anything we put our bodies through in life, the stronger you enter the situation, the stronger you’re likely to recover from it. There are a few things you can do, then, to ensure your body is in prime condition for receiving your COVID vaccine and beginning to build that long-awaited immunity!

• Hydrate, hydrate, hydrate: Make sure you’re getting plenty of fluids both before and after your vaccination appointment(s). This is especially important if you start to feel a little “flu-y” after receiving your vaccine. (We break down why staying hydrated is so important for a healthy immune system here!) CF(Rehydrate)® is a great option for staying on top of your fluid intake, as it’s free from artificial colors, flavors, and sugars and delivers the electrolytes and clinical hydration your body needs, without the harmful additives found in sports drinks and other hydration products.

• Plan to avoid strenuous activity: Don’t plan a marathon, gym session, or rock climb for the day after your COVID vaccine appointment. Even if you’re not feeling any other side effects, your upper arm is likely to be pretty sore. It’s best to give your body at least a day to refuel and recharge before putting it through any taxing activities.

• If you’re feeling under the weather, try following a BRAT diet for a day: “BRAT” stands for: bananas, rice, applesauce, and toast. It’s a diet that was once commonly recommended by pediatricians for children who were experiencing nausea and vomiting, as it’s one your system can easily handle and digest, even when you’re not feeling up for eating much.

• Get in extra nutrients and vitamins: Upping your vitamin and nutrient intake is always a good idea—and this is especially true for anyone who’s feeling a little sick after receiving a COVID vaccine. CF(Rehydrate)® Immunity+ is a natural electrolyte drink chock-full of medical-grade hydration and immune-boosting ingredients—helping promote enhanced immunity and all-around wellness when you body needs it most.

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Whew—that covers pretty much everything you need to know about the COVID vaccines! As always, browse the rest of the CF Nutrition blog for more empowering health, wellness, and lifestyle tips. And don’t forget to give your body the best chance at a healthy 2021 by hydrating with the clean, clinical replenishment of CF(Rehyrdate)® and nourishing with the powerful plant-based protein in CF(protein)®, our fan-favorite immunonutrition drink.

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From feasting and cheersing to curling up on the couch for Christmas flicks and hunkering down inside, the holidays are a time for comfort and joy—but the most festive time of the year can also be the most harmful on our general health and wellness. Couple an increased alcohol intake and added refined sugars with the fact flu and virus season is at its peak, and you have a recipe for a not-so-holly-jolly holiday season. Today, then, we’re offering up five high-impact healthy holiday tips to help you celebrate, without sabotaging your health and diet plans.

Grab a glass, get ready to revel, and read on—we break down our top tips for a health-conscious (but just as festive) holiday below!

Healthy Holiday Tip No. 1: Embrace the mocktail.

Holiday celebrations bring plenty of reasons to raise your glass (this year, over Zoom)—but all of that imbibing can weigh you down and make it harder for your immune system to function at its absolute best, ultimately making you more susceptible to flu and virus season. While we don’t expect you to skip the champagne and pass on the prosecco entirely (we’re not total grinches!), you can make the conscious decision to replace every one to two cocktails with a “mocktail” instead. Simply replace the bubbly or spirits your cocktail recipe calls for with club soda or, for the added benefits of probiotics, kombucha.

Healthy Holiday Tip No. 2: Make smart recipe swaps.

When it comes to healthy holiday tips, perhaps the most beneficial thing you can do is get a bit more conscious about all of those holiday classics you’re cooking up. Instead of skipping the pumpkin pie and mashed potatoes all together (we’d never ask you to do that), try making small swaps across the board that, together, make a major difference in your calorie and sugar intake. A few of our favorite healthy holiday swaps include:

• Replace eggs with flaxseed (one T of flaxseed + three T of water to replace one egg) for healthy fats, antioxidants, and added fiber
• Replace russet potatoes with sweet potatoes for fewer calories, fewer carbs, more vitamin B, and more vitamin A
• Replace refined white sugar with coconut sugar for a lower glycemic index and added iron, zinc, calcium, and potassium
• Replace butter with coconut oil for added essential fatty acids and no dietary cholesterol
• Replace corn syrup with raw honey for added antioxidants and a lower concentration of fructose

Healthy Holiday Tip No. 3: Help your digestive system along.

The holidays don’t just wreak havoc on our diets—all of those refined carbohydrates, alcohol, and saturated fats can also hamper our digestion. A healthy digestive system is key for getting optimal nourishment from the foods you eat and ensuring your immune system is working its best. Taking care to help your digestive system along through the holidays is one of the most important things you can do to feel less bloated and more comfortable overall. A few healthy holiday tips to keep that digestion going strong and steady?

• Keep the skins on your potatoes: Vegetables with skins give us the added fiber our bodies need for optimal digestion.
• Opt for a whole-grain roll instead of a white one: Whole-grain foods are rich in fiber, which aids in digestion (as opposed to white breads, which contain processed, refined grains and sugars which can hamper digestion).
• Get plenty of probiotics: From yogurt to kefir and kombucha, make it a point over this holiday season to up your probiotic intake to keep yourself regular and enhance your gut health.
• Stay hydrated: Drinking plenty of water and clean electrolyte drinks will help you stay hydrated, which is a key part of a well-functioning digestive system. Women should aim for 8-11 cups of fluids each day; while men should aim for 10-15 cups. (Psst…we break down all of the benefits of staying hydrated in winter here!)
• Get your daily greens: Green leafy vegetables are one of the most beneficial foods you can eat for a healthy digestive system. Try using spinach or kale in a salad that typically calls for romaine—or turn potatoes au gratin into spinach au gratin for a treat that’s just as warm and comforting but twice as nice on your digestive system.

Healthy Holiday Tip No. 4: Decrease your exercise goals—and aim for short bursts of movement.

Say what? Hear us out on this one. The holidays are a time for curling up by the fireplace with a cup of hot cocoa and a desire to do absolutely nothing. If we don’t change our workout plan to accommodate the hope for hibernation we all feel during the holidays, we’ll only fail to meet our movement goals entirely. Rather than having the goal of running five miles a day like you might in summer, adjust your movement goals to be more manageable and much more realistic—so they’re less overwhelming and more likely to get you off the coach to achieve them.

Research shows that just 30 minutes of cumulative exercise each day in short bursts can be just as beneficial as long, extended efforts. Maybe you set a goal of doing ten push-ups a day and taking a short one-mile walk around the neighborhood. Maybe you do 15 squats while you’re waiting for that pie crust to turn golden-brown in the oven, and then take the laundry up the stairs in two separate loads (rather than all at once) to reap the benefits of tackling that staircase twice. The possibilities are endless—but the goal is simple: to create a winter workout plan that you’re actually able to stick to, rather than holding onto unrealistic summer exercise goals that no longer suit the season.

Healthy Holiday Tip No. 5: Give yourself the gift of strategic splurges.

No-one likes a grinch—staying healthy throughout the holidays doesn’t mean depriving yourself altogether. Instead, it’s all about getting strategic about when, where, and how you choose to splurge. Here are some of our favorite healthy holiday tips for strategic splurges:

• Splurge on sugary foods earlier in the day, so you have more time to burn off the calories: Rather than apple pie and ice-cream after a late dinner, allow yourself a cinnamon roll early in the day for breakfast. The earlier in the day you get your empty calories out of the way, the more time you have to burn them off.
• Designate a “splurge” area on your plate. If there’s a holiday dish you absolutely can’t live without, don’t deprive yourself of it. Instead, dedicate about 1/5th of your dinner plate to your “splurges”. Whatever fits in that area is free game. Then, fill the rest of your plate up with veggies, salads, and more meaningful calories.
• Make strategic deposits into your “splurge” account. Think about splurging as you would spending—if there’s no money in your account, you can’t pull from it. If you have a big holiday dinner coming up Friday evening, try exercising a little longer and eating healthier on Wednesday and Thursday.

Overall, a healthy holiday is all about being intentional, conscious, and realistic with your choices—rather than depriving yourself completely. Make strategic decisions, allow yourself some wiggle room when warranted, and be forgiving when you can (it’s the holidays, after all!). Follow the above tips, and you’ll find yourself feeling light, nourished, and ready to tackle 2021 without missing a beat!

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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 a healthy holiday season by hydrating with the clean, clinical replenishment of CF(Rehyrdate)® and nourishing with the powerful plant-based protein in CF(protein)®, our fan-favorite immunonutrition drink.

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As we roll into the holiday season this year, we’re all focusing a bit more on keeping ourselves and our families healthy, safe, and well-fueled. One great place to start is with our nutrition, and with Thanksgiving fast approaching, we thought it would be the perfect time to bring you a few of our favorite healthy Thanksgiving recipes that are full of flavor AND immune-boosting nutrients. If you’re looking to boost the nutrition content of your big feast without compromising any of the flavor, this healthy Thanksgiving menu is just the ticket!

Healthy Thanksgiving Menu

Appetizers & Sides

Plant-Based Green Bean Casserole (Vegan)

INGREDIENTS

FOR THE ONION TOPPING

• 1 small onion, thinly sliced
• 1 tbsp. extra-virgin olive oil
• Kosher salt
• Freshly ground black pepper
• 3 tbsp. all-purpose flour
• 2 tbsp. Panko bread crumbs

FOR CASSEROLE

• 1 lb. green beans, trimmed
• 6 tbsp. extra-virgin olive oil, divided
• 2 medium shallots, finely chopped
• 8 oz. sliced mushrooms
• Kosher salt
• Freshly ground black pepper
• 2 cloves garlic, minced
• 1/4 c. all-purpose flour
• 3 c. almond milk

DIRECTIONS

1. Make onion topping: Preheat oven to broil on medium and line a medium baking sheet with aluminum foil. In a medium bowl, toss onion with olive oil and season with salt and pepper. Add flour and Panko and toss to coat onions. Broil, tossing every 2 to 3 minutes, until onions are crisp and golden, about 6 to 8 minutes in total. Turn oven down to 375°.
2. Prepare an ice bath. In a large pot of boiling water, add green beans and cook until bright green, about 6 minutes. With a slotted spoon or tongs, quickly transfer green beans to ice bath to cool, then drain and transfer to a large bowl. 
3. In a large ovenproof skillet over medium heat, heat 2 tablespoons olive oil. Add shallots and cook, stirring occasionally until tender, about 5 minutes. Add mushrooms and season with salt and pepper. Cook, stirring often, until mushrooms are golden, about 5 minutes more. Stir in garlic then transfer mixture to the bowl with the green beans. 
4. Heat remaining 4 tablespoons of olive oil in the same skillet over medium heat. Whisk in flour and cook until golden, about 2 minutes. Gradually whisk in almond milk and bring to a simmer. Cook until thickened, about 4 minutes. Remove from heat then add green bean mixture and toss until even combined. Transfer mixture to a medium casserole dish. 
5. Bake until warmed through and bubbling around the edges, about 20 minutes. Top with “fried” onions and bake 5 minutes more. 

Cauliflower Stuffing

INGREDIENTS

• 4 tbsp. butter
• 1 onion, chopped
• 2 large carrots, peeled and chopped
• 2 celery stalks, chopped or thinly sliced
• 1 small head cauliflower, chopped
• 1 c. (8-oz.) package baby bella mushrooms, chopped
• Kosher salt
• Freshly ground black pepper
• 1/4 c. freshly chopped parsley
• 2 tbsp. freshly chopped rosemary
• 1 tbsp. freshly chopped sage (or 1 tsp. ground sage)
• 1/2 c. low-sodium vegetable or chicken broth

DIRECTIONS

1. In a large skillet over medium heat, melt butter. Add onion, carrot, and celery and sauté until soft, 7 to 8 minutes.

Add cauliflower and mushrooms and season with salt and pepper. 2.Cook until tender, 8 to 10 minutes more.

Add parsley, rosemary, and sage and stir until combined. Pour over broth and cook until totally tender and liquid is absorbed, 10 minutes. 

Main Attraction

Air Fried Garlic-Spiced Turkey Breast

INGREDIENTS

• 2 lb. turkey breast, skin on
• Kosher salt
• Freshly ground black pepper
• 4 tbsp. butter, melted
• 3 cloves garlic, minced
• 1 tsp. freshly chopped thyme
• 1 tsp. freshly chopped rosemary

DIRECTIONS

1. Pat turkey breast dry and season on both sides with salt and pepper. 
2. In a small bowl, combine melted butter, garlic, thyme, and rosemary. Brush butter all over turkey breast. 
3. Place in basket of air fryer, skin side up and cook at 375° for 40 minutes or until internal temperature reaches 160°, flipping halfway through.
4. Let rest for 5 minutes before slicing. 

Thanksgiving Cauliflower Roast (Vegan)

INGREDIENTS

• 1 large head of cauliflower
• 4 tbsp. Vegan melted butter, divided
• Kosher salt
• Freshly ground black pepper
• 4 whole cloves garlic (skin-on)
• 4 leaves fresh sage
• 4 sprigs fresh thyme
• 4 sprigs fresh rosemary

FOR THE GRAVY

• 4 tbsp. butter
• 1/2 onion, finely chopped
• 4 oz. cremini mushrooms, finely chopped
• 1 tsp. freshly chopped sage
• 1 tsp. freshly chopped rosemary
• 1 tsp. freshly chopped thyme
• 3 tbsp. all-purpose flour
• 2 to 4 c. low-sodium vegetable broth

DIRECTIONS

1. Preheat oven to 450°. Put cauliflower in a large oven-safe skillet, rub all over with 2 tablespoons of melted butter, and season with salt and pepper. Arrange garlic and herbs around cauliflower. 
2. Bake until cauliflower is tender and slightly charred, brushing with remaining 2 tablespoons melted butter halfway through, 1 hour to 1 hour 30 minutes. (Pierce cauliflower with a paring knife to check if it’s ready.)

MAKE GRAVY

1. 1. In a small saucepan over medium heat, melt butter. Add onion and cook, stirring until soft, 5 minutes. Stir in mushrooms and herbs and season with salt and pepper. Cook, stirring, until mushrooms are soft and golden, about 4 minutes.
2. Add 1 or 2 cloves of the roasted garlic (skins removed), breaking up cloves with a wooden spoon.
3. Stir in flour and cook 1 minute, then whisk in 2 cups of broth and bring mixture to a boil. Reduce heat to low and simmer until mixture has thickened to your desired consistency, 5 minutes. (Add more broth if desired.) Serve cauliflower with gravy. 

Sweets & Treats

Sweet Potato Casserole with a Pecan Crumble

INGREDIENTS

Maple Pecan Topping:

• 3 tablespoons maple syrup or agave nectar
• 8 tablespoons almond flour or any flour
• 1 1/2 tablespoons melted vegan butter
• 1 1/2 cups pecans coarsely chopped, or walnuts

Sweet Potato Casserole:

• 3.3 pounds sweet potato peeled and cut into 1 inch cubes
• 3 tablespoons sugar any kind works, brown sugar, cane or coconut sugar
• 3 tablespoons maple syrup or agave nectar
• 1/4 cup vegan milk any kind works
• 6 tablespoons oil any kind works such as olive oil or unrefined coconut oil
• 6 tablespoons vegan butter softened
• 1 teaspoon cinnamon
• 1/2 teaspoon sea salt

DIRECTIONS

Casserole

1. Preheat oven to 350°F/180°C and prepare a 8×11 or 9×13 casserole dish. Set aside.
2. In a 4 QT pot of boiling water, boil the sweet potatoes for 15-20 minutes, until fork soft.
3. When the sweet potato is finished boiling, drain and mash.
4. Add the sugar, maple syrup, vegan milk, oil, vegan butter, cinnamon and sea salt, on top of the mashed sweet potato. Using the same potato masher or fork, mix all the ingredients together until they are incorporated, for about 2 minutes of mashing. 
5. Spoon sweet potato mix into the casserole dish. 
6. Top with Maple Pecan Topping (below)
7. Bake for 30 minutes (check that nuts don’t burn – if they are browning too quickly, cover with foil) then remove from oven.
8. Allow to cool for 10 minutes and then serve. Enjoy!

Maple Pecan Topping

1. Add the maple syrup, flour, melted vegan butter, and pecans to a bowl. Stir it all together until combined. 
2. Sprinkle it on top of the casserole. Feel free to double or even triple the topping.  

Perfect Pumpkin Bars

INGREDIENTS

CRUST

• 2 1/2 c. Gluten Free Honey Nut Cheerios cereal
• 3 tbsp. sugar or firmly packed brown sugar
• 1/3 c. butter, melted

FILLING

• 2 eggs
• 1/2 c. brown sugar
• can Pumpkin
• can evaporated milk
• 1 tsp. cinnamon
• 1/4 tsp. ginger
• 1 tsp. vanilla
• 1/2 tsp. salt
• Powdered sugar, for dusting

DIRECTIONS

1. Make crust: Preheat oven to 350 degrees F. Grease a 9”-x-9” square baking pan.
2. Crush Cheerios into fine crumbs inside a large resealable plastic bag using a rolling pin. (Alternatively, pulse the cereal into fine crumbs with a food processor.) Combine Cheerios crumbs, melted butter, sugar, and salt and blend until combined.Press crumb mixture into the bottom of the greased baking pan. Bake until beginning to turn golden, about 7-8 minutes. Let cool while you make filling. Turn the oven temperature up to 425 degrees.
3. Make filling. Beat all filling ingredients together until smooth. 
4. Pour filling into crust and bake 15 minutes. Reduce oven temperature to 350 degrees F. Bake about 35 minutes longer or until toothpick inserted in center comes out clean. Let cool to room temperature then refrigerate until chilled.
5. Sift powdered sugar over sliced squares before serving

Wishing you & your loved ones a safe and healthy Thanksgiving!

While we tend to associate dehydration with sweating through the summer heat, there are a number of factors that make staying hydrated in winter just as important as swigging away on summer’s most sweltering days. Today, then, we’re breaking down all you need to know about the biological responses and big-time benefits behind staying hydrated in the winter months. Reach for something refreshing, and read on!

1. Cold weather decreases your thirst sensation.

One of the top reasons staying hydrated in winter is important? You’re more likely to become dehydrated. You don’t feel the need to cool down with an ice-cold drink the way you do in sweltering summer months—so you reach for water or an electrolyte drink far less often. This isn’t just because water is less enticing in winter (which it is) or we feel less hot (which we do)—but, according to The University of New Hampshire, it’s because “…cold actually alters thirst sensation” as it relates to the way our brains excrete AVP (a hormone that regulates fluids) and how our hypothalamus signals our cortex to create a thirst drive.

In other words, you have two factors working against your ability to stay hydrated in winter months: you crave less water both naturally (it’s cold; you’re sweating less; it’s not appealing) and biologically (cold weather affects the signals our body sends that tell us to drink).

2. Staying hydrated in winter boosts your immune system.

Water helps carry oxygen to your cells, which is a key component of proper organ functioning—and when your organs are functioning 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-causing bacteria from your body (a toxin build-up in your body weakens your immune system). The immune-boosting benefits of hydration are especially vital during cold winter months, when flu season is at its peak.

3. Hydration is key for a properly functioning digestive system.

Drinking water helps you properly digest your food, keeps you regular, and helps your cells draw adequate nutrients from your blood. Staying hydrated in winter is especially important, then, because maintaining a strong immune system relies on getting adequate nutrition through a healthy, high-functioning digestive system.

4. Dehydration affects your brain function.

From improving concentration to helping you maintain your memory, staying hydrated has major benefits for brain function. Just like the cells in all of our other organs, our brain cells depend on water to help them perform properly. In fact, according to Cognitive Vitality, “The brains of dehydrated adults show signs of increased neuronal activation when performing cognitively engaging tasks, indicating that their brains are working harder than normal to complete the task.” The combination of shorter, darker days, less physical activity, and heavier meals in winter can already make us feel sluggish and slow—add the way dehydration affects your brain cells to the mix, and simple tasks can send our brains into serious overdrive.

5. Staying hydrated in winter can improve your mood.

Dark days, frigid weather, or Seasonal Affective Disorder have you feeling down? Staying hydrated in winter months might help ease the edge of the natural melancholy many of us feel throughout the season. According to Livescience, being “even slightly dehydrated is enough to cause moodiness”. In addition, subjects in a study scored lower on questionnaires assessing mood when they were dehydrated, and, as Livescience concluded, “The critical point here is that if you want to maintain your mood at optimal levels, you need to maintain your hydration.”

So, how can you stay hydrated during winter?

Women should aim for 8-11 cups of fluids each day; while men should aim for 10-15 cups. It’s also critical to ensure your body is getting enough essential vitamins, minerals, and electrolytes every day. In addition to good ol’ fashioned water, reach for a bottle of medical-grade CF(Rehydrate)® for clear, colorless clinical nutrition that delivers the immune-boosting hydration and natural nutrients you need—without harmful dyes, synthetic sugars, or unwelcome additives.

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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 a healthy, flu-free winter by hydrating with the clean, clinical replenishment of CF(Rehyrdate)® and nourishing with the powerful plant-based protein in CF(protein)®, our fan-favorite immunonutrition drink.