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Wellness + Medical Tips

How to Build Healthy Meals: Tips From a Registered Dietitian

     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

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Wellness + Medical Tips

COVID VACCINE FAQ’s: Everything You Need to Know & How to Prepare

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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Featured Posts Wellness + Medical Tips

Introducing CF Nutrition Athlete & Professional Golfer, Sierra Brooks!

We’re so excited to announce our newest CF Nutrition brand partner, Pro Golfer Sierra Brooks. Sierra turned pro in 2019, played in two LPGA events in 2020, and will play full-time on the 2021 Symetra Tour this year. Her favorite part of her job is getting to consistently work at becoming the best athlete and person she can be—and she hopes to inspire the next generation as a relatable role model along the way. As a health-conscious athlete who understands the powerful role nutrition plays in fueling her performance on the course, Sierra is excited to partner with a team that formulates honest, natural products she believes in.

From her favorite ways to mentally recharge off the course—to the thing she always keeps in mind when scrolling through social media—read our full interview with Sierra below to gain behind-the-scenes insight into her inspiring journey.

For those who don’t know you, can you introduce yourself and just tell us a little bit about who you are and what you get to do for a living?

My name’s Sierra Brooks. I’m 22 years old, from Orlando, Florida—born and raised in Florida. I went to UF and played college golf there, and I turned professional last year. This is really going to be my first full season getting to play the Symetra tour, so I’m just really excited to start this journey into my professional career.

Now being a professional athlete is no easy job, and you’ve spoken about how you’re a believer in ‘getting what you work for’. Can you talk a little bit about the work and dedication you’ve put into getting where you are and where you hope to see it take you?

I’m a believer that hard and smart work pays off and, no matter your profession, reaching that highest level takes a lot of sacrifice and determination. That’s one of the parts I love the most about what I do is getting to work towards my dreams and goals—being the best golfer and person that I can be—and along the way, I’d like to be able to inspire the next generation and be a good role model in my sport. That’s really what it’s all about for me.

You’ve talked about the importance of staying both mentally and physically ‘charged’ when you’re out on the course. What are some daily practices/routines you’ve adopted to keep that mental and physical sharpness when competing?

It’s definitely been a learning process for me since I’ve turned pro. Being able to perform at my highest level does mean being physically and mentally charged. Mentally, I’ve found that finding an outlet outside of golf—in the gym, cooking, or even just getting out my sketchbook and drawing—has been a thing that settles the thoughts and lets me escape that world. And physically, that’s been fitness and nutrition. Especially turning pro, you’re competing week in and week out and you’re not able to be at the gym as much as you would during off-season. Being on top of my nutrition and staying healthy, fueled to perform—that’s been one of the key components for me.

Speaking of physical sharpness and maintaining mental health, what role has nutrition played in your life, both as an athlete and as a young woman? 

It’s been a lot of trial-and-error. I started that nutrition aspect of my life in high school, figuring out what I need to be fueled to perform and give the energy to my body that it needs to last me week in and week out. As an athlete, it plays such an important role in our life. Since we’re constantly playing, working our bodies, we need to replenish with the right nutrients and feel good about what we’re putting into our bodies. 

But also as a young female, with this generation of social media and the stereotypes that are placed on us as females, at times it’s been more difficult for me to follow the plan that was best for me as an athlete. Scrolling through social media, I’d see the perfect bodies and things that were unrealistic for me to achieve performance. So now I just take that with a grain of salt, understanding what I need to perform. I stick with my nutrition routine and I’m focused on the things that I know feel good and continue to give me the energy to last, stay strong, and feel well out there.

What’s your take on the current nutrition landscape in professional sports? Oftentimes we see some pretty interesting partnerships promoting questionable products- all in the name of maximizing performance. What do you look for in a nutrition label or product to ensure you’re getting your body the best fuel it needs?

It’s crazy, right? Labels can be very misleading. It’s been hard for me over the years to find products that are giving me the right protein and electrolytes that don’t have all these chemicals and additives in them. So I’ve steered away from those ingredients that, really, I don’t even know what they are on the label. And I think that’s why I’m so excited to partner with CF Nutrition because you guys offer natural products, with all the ingredients that are good for you. You know, what you see is what you get and I know that what I’m putting into my body, I’m going to get out of it. It’s a really exciting thing for me, especially with the importance I place on health. To be representing a healthy product is huge.

As we kind of touched on before, professional athletes generally adhere to a certain practice regime or routine in their lives to set them up for success on their playing field. Can you talk a little bit about why you’ve chosen to partner with CF Nutrition and how CF(Rehydrate)® fits into some of those routines you have?

I’m so excited that I have the opportunity to represent CF Nutrition—it just creates incredible natural products that I believe in and with CF(Rehydrate)®, it’s already become an important part of my daily routine on and off the course. For me, the biggest component of being mentally and physically ready is hydration. It’s definitely the main point to have me feeling at my best and highest level of performance.

And finally, you’ve gotten to test and try the product. We’re of course curious to find out if you have a favorite flavor- but also equally as curious to find out what you like about CF(Rehydrate)®. What makes this product different from say Gatorade® or some of these other common rehydration beverages in sports and why is that important to you? 

It’s a toss up between Kiwi Strawberry and Aloha Blend—I’m going through them like you wouldn’t believe… I might be replacing water a little bit too much! Last year actually, during my season I was experiencing dizziness and blurry vision on the course midway through my rounds. And I realized, through trying different things, it was from not being hydrated. It was crazy. I would never have thought—I was about to go to an eye doctor! I thought I needed prescription glasses or something. The ball was literally fuzzy. But my parents we’re just like, “You need electrolytes,” and, you know, that ended up being it.

It was tough for me to find something that I felt like was good for me that gave me that hydration on the course. You know you don’t really realize it—I thought I was drinking enough water, but I also needed electrolytes and sodium with it. And with Gatorade® and whatnot, it’s misleading… there’s just so many chemicals, you don’t know what it’s doing. For me, at least, taking in something that’s natural, I feel confident out there on the course that I’m healthy and maintaining myself at a place to perform. CF(Rehydrate)® really gives me what I need and look for out of a drink, especially with the problems that I’ve had. Trying it and testing it out, I already feel, first of all hydrated, but I also have the sharpness, energy, and focus that I need out there.

Well, thank you so much for taking the time to chat with us. We’re really excited to see the tour begin and you out there on the course. Any final thoughts or words of advice to women navigating both performance nutrition or just nutritional demands in general, especially as it pertains to becoming a pro athlete?

My advice would be to find and figure out what works for you. Know your routine. And with that—know what you’re putting into your body. For me, knowing the nutrition that I’m taking in, I’m able to feel confident in my lifestyle and my body to last week in and week out. And I think that’s the biggest confidence boost you can give yourself whether you know it or not—to feel healthy and like you’re nourishing your body in the right way. And with that as well, owning your routine and knowing everyone is different. There’s not one that’s perfect but the sooner you become in tune with yourself and your body, the better off you’re going to be. And you’ll be able to be happy and enjoy the process of the journey.


Shop Sierra’s favorite CF(Rehydrate)® flavors today and experience the power of clean, natural, lasting hydration.

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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.

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Wellness + Medical Tips

A Breakdown of Different Diet Types

As we jump into 2021—and work to shed the extra pounds that the stresses of 2020 left us with—so many of us are aiming to create healthy, sustainable nutritional habits. But, with tons of diet options—and some not-so-healthy diet fads—being shouted from the social media rooftops, how, exactly, do you know which diet type is right for you? Not to worry, aspiring health gurus—today, we’re breaking down all you need to know about a handful of popular diet types. Read on to find one that suits you and your New Year’s nutritional goals!

Heart Healthy Diet

A heart-healthy or “cardiac diet” is a diet type that’s centered on consuming heart-healthy nutrition, making it a great option for nearly anyone who wants to ward off the risk of future heart disease or cholesterol problems. The healthier food choices associated with this diet are great for lowering cholesterol and blood sugar—and a heart-healthy diet can even help you achieve higher, more sustained energy levels throughout the day, rather than having sugar highs and crashes.

  • This is the diet for you if: You have high blood pressure, high cholesterol, high blood sugar, a history of heart disease, a high risk of heart disease, or a family history of heart disease. Even if you don’t have a current cholesterol problem or a history of heart disease, however, a heart-healthy diet is a great option—as heart disease is the number-one cause of death for both men and women in the United States, with diet playing a large role in this unsettling statistic.
  • What you should eat:
    • Plenty of fruits and vegetables (particularly dark, leafy greens—like spinach and kale)
    • Lots of soluble fiber (which you’ll find in oatmeal, legumes, beans, flaxseed, and berries)
    • Omega-3 fatty acids (which you’ll find in mackerel, salmon, oysters, sardines, walnuts, flaxseed, hemp hearts, and chia seeds) 
    • Heart-healthy protein (unsalted nuts, legumes, beans, poultry without the skin, unsweetened yogurt, egg whites)
  • What you should avoid:
    • Trans fats (like those you’ll find in fried foods and fatty cuts of red meat)
    • Saturated fats (butter, cheese, whole-fat dairy, fatty beef, lamb, and pork)
    • High-sodium foods (condiments, sauces, smoked meats, canned food, salted nuts, french fries, most fast-food options, etc.)
    • High-sugar foods (soda and sweetened drinks, candy, cakes, cookies, ice-cream, sweetened yogurt)
  • Keep in mind: While a heart-healthy diet can feel like a major change if you’re someone who loves fried and fast foods, there are plenty of do-able workarounds for staying heart-healthy without giving up the flavors you love. Replace pork and ground beef in meatball or hamburger recipes with lean ground turkey; broil your meats to get that desired crisp instead of pan-frying; replace white breads with whole-grain options, etc.

Ketogenic or “Keto” Diet

When it comes to diet types, the Keto diet definitely had quite a moment in 2019 and 2020—and its popularity doesn’t seem to be slowing down as we enter 2021. A ketogenic diet is designed to help your body burn fat by depriving it of sugars and carbohydrates. The science behind this diet is fairly straightforward: your body normally burns carbohydrates for energy. When it doesn’t have carbs or sugars to burn, it moves on to fat sources (this is referred to as entering “ketosis”—the process that happens when your body burns fat and produces “ketones”, which it uses for fuel).  By not feeding your body sugar or carbs—and loading it up with healthy fats instead—its only source for fuel is fat, ultimately helping it burn extra body fat quickly and efficiently.

  • This is the diet for you if: You’re looking to burn fat and gain muscle definition 
  • What you should eat: Low-carbohydrate, high-in-healthy-fat foods. Things like:
    • Nuts
    • Seeds
    • Unsweetened Greek yogurt
    • Cottage cheese
    • Eggs
    • Seafood and shellfish
    • Low-carb vegetables (asparagus, broccoli, kale, and spinach are all great options)
    • Olive oil
    • Coconut oil
    • Berries and dark chocolate when your sweet tooth is aching
  • What you should avoid: Foods that are high in carbohydrates and sugars. This includes:
    • Candies and sweets
    • Breads and pastries
    • Fruits (aside from berries)
    • Pasta
    • Rice
    • Soda and sweetened beverages
    • Juice
  • Keep in mind: Watch the types of fat you’re consuming. While it’s tempting to want to load up on bacon and bunless burgers, that’s a surefire recipe for sending your cholesterol through the roof and creating a whole new slew of health problems that are far more dangerous than those few extra pounds you’re working to shed. Aim for healthy foods that are high in monounsaturated fats and polyunsaturated fats, as opposed to saturated fats: this means options like seafood, avocados, eggs, and nuts instead of fatty, processed meats (like sausage and bacon) and tons of butter and cream.

Paleo Diet

Also referred to as the “caveman” diet, Paleo (from “Paleolithic”—the era dating from 2.5 million-10,000 years ago) is a diet type based on the types of foods we believe our ancestors ate. The idea is that, by eating what we presume early humans ate—and avoiding processed foods and nutrition that comes from modern farming practices—we’re consuming nutrition that’s more in line with our genetics and therefore easier to digest and better for us overall.

  • This is the diet for you if: You’re looking to lose weight or maintain a healthy weight; you’re environmentally, ethically, and nutritionally comfortable with consuming a higher amount of animal proteins than the typical diet calls for; you have plenty of access to wild-caught fish, grass-fed meats, and local, organic produce.
  • What you should eat: Foods that could be obtained from hunting and gathering in the past. 
    • Fish
    • Wild game
    • Grass-fed meats
    • Nuts
    • Seeds
    • Locally-sourced, organic produce
    • Oils from fruits and nuts—like coconut oil, avocado oil, olive oil, and walnut oil 
  • What you should avoid:
    • Legumes and beans
    • Grains
    • Potatoes
    • Dairy
    • Refined sugar
    • Salt
    • Artificial dyes
    • Processed foods
  • Keep in mind: Because of its deprivation of dairy, there is some concern that a Paleo diet can lead to calcium and Vitamin D deficiencies, both of which are critical nutrients for bone health; along with the concern that those following a Paleo diet type may end up consuming a high amount of unhealthy, saturated fats. If you have bone disease or are pregnant, this likely isn’t a great choice of diet for you. If you’re concerned about consuming too many saturated fats, aim for more fish, nuts, and seeds in place of fatty cuts of red meat. 

Plant-Based Diet

A plant-based diet is a diet type that consists mainly of nutrition from plant-based foods, with very little animal-source foods. Unlike a vegan diet (which is characterized by eating no animal products at all), or a vegetarian diet (which is characterized by eating no animal meat, but likely eating products that come from animals, like eggs or cheese)—the plant-based diet type is all about getting your primary nutrition from plants, but not ruling out meat or dairy entirely. With this diet type, it’s all about proportions—the large majority of your nutrition on a plant-based diet will come from plants, while a very small portion of your nutrition will come from animal products.

  • This is the diet for you if: You have heart disease, high cholesterol, high blood pressure, or diabetes—or are looking for a nutritional support to help you battle cancer, obesity, or brain disease. It’s also great for those who are looking to reduce their intake of meat out of a concern for the environment. Like a heart-healthy diet, a plant-based diet is generally a solid option for nearly anyone looking to simply “get healthier” and consume cleaner, more sustainable nutrition.
  • What you should eat: Plant-based protein and plant-based foods, including: 
    • Vegetables
    • Fruits
    • Legumes and beans
    • Whole grains
    • Olive oil, coconut oil, avocado oil
    • Olives
    • Nuts 
    • Seeds
    • Nut butters—like almond butter
    • Avocados
  • What you should avoid:
    • Refined grains (the kind you’ll find in “white” foods—like white rice, white pasta, and white breads)
    • Processed animal meats (like bacon and sausage)
    • Refined sugars (cookies, cakes, desserts, pastries)
    • Potatoes and french fries
    • High amounts of dairy and animal products
  • Keep in mind: You don’t need to avoid meat or animal products entirely with this diet type—especially as you’re first switching and getting the hang of cutting back on animal protein. Instead, reframe the way you think about meat: rather than it being a main entree, treat it as a small side dish, with sauteed or grilled vegetables and whole-grains becoming your main source of nutrition.

Overall, your best bet for finding a diet type that’s most beneficial for you is always to speak with your doctor or a trusted nutritionist before making any major changes. With the go-ahead from a professional, a clear idea of what you’re getting into, and the willpower to see your new nutritional habits through, your 2021 can be full of renewed confidence, sustained energy, and nutrition that fuels your goals, rather than fighting against them.

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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 New Year 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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Categories
Pediatrics Wellness + Medical Tips

Keeping Your Kids Healthy While Homeschooling

Full-time teacher? As a parent, you likely didn’t sign yourself up for that. However, 2020 has turned many moms and dads into full-time teachers (on top of the endless responsibilities they already had to juggle). This by NO means is an easy task and we are here to help you navigate this new job title you probably weren’t expecting. When kids are at home all day, there are new challenges that can make it more difficult to keep our kids happy and healthy. Today, we’re sharing some tips and advice from Kara McCracken,  a Registered Dietitian, on ways to keep your little ones active, well-nourished, and thriving during these crazy times. 

How to Keep Your Kids Healthy While Homeschooling

Obstacle 1: Endless access to the refrigerator 

When children are at school, they have set meal times to enjoy their snacks and lunches. With packed lunches, you normally provide your child with all the food they will eat throughout the school day. However, when kids are being taught at home, they have access to the refrigerator and pantry all day long. If you are a working mother, sometimes your child may be left alone to do their work and they may be taking several unnecessary trips to the fridge or pantry. This sort of excess snacking can eventually lead to weight gain, especially when you consider most foods marketed for children tend to be loaded with sugar, sodium, and other unhealthy additives. Overtime, overconsuming these types of foods could put children at risk for developing lifestyle diseases like diabetes, heart disease, and other similar conditions later in life. 

To ensure your kids stay healthy while distance learning, It is very important to set designated snack times during their school day.  If your child struggles to choose snacks on their own, I recommend supervising them during this time. Try to create a well-balanced snack for your child so they are left feeling satisfied and won’t be tempted to go back to the pantry an hour later. The best case would be to provide your child with a snack that has protein, a complex carbohydrate, healthy fats, and fruits and vegetables whenever possible. 

Here are some examples of some satisfying and well-balanced snack options:

  • ½ apple with 1 tbs of nut butter and whole-grain crackers
  • Greek yogurt with blueberries and shaved almonds
  • Hard-boiled egg with string cheese and carrots
  • Wheat thins and hummus with celery

You might also find it helpful to prepare your child’s lunch as you would if they were going to school. If you don’t have the time to prepare your child’s lunch during lunchtime, I recommend packing it the night before or in the morning so it is easily accessible to them when their lunchtime rolls around. This way, they won’t be tempted to throw together an unhealthy and unsatisfying meal of their own.

Obstacle 2: No more recess or afterschool sports 

Another issue with kids learning from home is that there is no longer recess and lunch breaks. Typically, kids are watching the clock, counting down the seconds until the school bell rings signaling it’s time for lunch or recess. These outdoor classroom breaks offer an opportunity for your kids to not only socialize with their friends, but also get some physical activity as they run around the playground. Now, children are often playing on their phones or iPad during their breaks instead of getting outside and running and playing. Without this 30 to 60 minutes they used to get to run around, children are missing an incredible opportunity to get in some exercise without even realizing that they are doing it. Instead of letting your kids get sucked into even more screen time during their breaks,  try to get them moving at home so they can remain active and stay focused for the rest of their school day.

Some ways to encourage your child to get active during their breaks: 

  •  If you have a big yard, let them play catch with you or their siblings
  • Order a jump rope off amazon so they can use it during lunch break
  • Take a walk around your neighborhood after your child eats lunch
  • Encourage your child to watch a dance class on YouTube to get active

If your child participated in extracurricular activities that have been canceled this year, encourage your child to get moving after school rather than jumping into video games or switching on the television. Brainstorm activities that your child enjoys and find ways to incorporate those into their evening routine. Help them find fun and accessible ways to exercise, like kid-centered Youtube workout videos, or get outside to play with them yourself. Taking walks together as a family is another great way to get everyone moving and out of the house after a day stuck inside. Designate at least 30 minutes each day for after school activity and ensure your child does something they enjoy during this time. 

Obstacle 3: Weight Gain; How Do I React as a Parent?

How to Keep Your Kids Healthy While Homeschooling

If your child has begun to gain weight during this pandemic, it is important to address this appropriately and with sensitivity. Even with their best interest in mind, sometimes parent intervention can make this situation worse. If you begin to place too much pressure on them to lose weight, it can cause irreparable damage to your child’s relationship with food, exercise, and body image. As a parent, it’s important to be supportive and encouraging as you help your child to navigate staying healthy during a strange time. Act as a  role model to your child through your own  mindful eating practices and by choosing wholesome, natural foods to eat. Rather than telling your child they need to lose weight, focus on providing healthy options for them to choose from during  meals and snack times. Encourage them to eat well balanced meals rather than focusing on avoiding or eliminating certain types of foods. We recommend that you avoid discussing weight or direct conversations around weight loss specifically. Instead, discuss the benefits of eating fruits and vegetables while you avoid conversations that could perpetuate negative self-image ( and that includes how you speak about your own body as well). If you think your child is struggling with their relationship with food or body, seek a professional to step in as soon as possible. And if your teenager seems to be struggling with poor self-esteem related to their view of their body or weight, we suggest looking into the type of content they’re consuming on social media and which accounts they are following since the digital world has added a new level of scrutiny and comparison surrounding body image and appearance for the younger generations . Remind your child that people come in all shapes and sizes and that is perfectly okay. 

This is a challenging time for everyone. We hope you can use these recommendations as a resource and use these tips to keep you and your family healthy as we navigate our new normal.

Categories
Wellness + Medical Tips

How to Maintain a Healthy Headspace This Holiday Season

Each year, once the temperatures drop and the days grow shorter, it signals the start of the whirlwind holiday season, and if you’re anything like us, the snowball of stress that comes with the most wonderful time of year. From meal planning to gift shopping and everything in between, the holidays can be as draining as they are fun-filled. To help you navigate the Christmas chaos and the Hanukkah hullabaloo, we’re sharing our top tips for maintaining a healthy headspace during the hectic holiday season.

Healthy Headspace Tip #1: Cut Back on Scrolling Through Social Media

While social media can be a great place to connect with friends and loved ones while sharing glimpses into your own life, it can also add a layer of stress that isn’t necessary while you’re preparing for the holidays. From curated photos of perfectly wrapped gifts to video clips of a picturesque holiday meal, social media makes it all too easy to take a deep dive down a rabbit hole of comparison. Maybe you haven’t even begun shopping for gifts (or are worried about how your 2020 budget will manage holiday spending), or perhaps your holiday meal is anything but “instagram worthy”, whatever the case may be, you’re left feeling lousy after a few minutes of social scrolling. 

This year, instead of spending your spare time poking through social media, take those extra moments to do something that makes you feel good about yourself, independent of outside influence. Whether that’s texting or calling a friend or family member or plugging in your headphones and listening to your favorite holiday soundtrack, we guarantee you’ll be left feeling like you’ve got an extra pep in your step rather than like you had the wind knocked out of your sail.

Healthy Headspace Tip #2: Enjoy a Distraction-Free Meal with Your Loved Ones

It may seem like a hassle to plan regular meals together during the busy holiday season, but it can be a great way to decompress and reconnect with the ones you care about after a hectic day. Often, many of us don’t sit down to shared meals unless we’re celebrating some type of festivity or special occasion. Instead, we often find ourselves passing our loved ones like ships in the night when dinner time rolls around, and many of us find ourselves eating alone in front of a television or mindlessly munching as we scroll through our smartphones.

This holiday season, we challenge you to set some time aside each evening to get together for a meal with the ones you love. This way, you’ll stay up to date with one another on how you’re really doing, what you’re excited about, what might be worrying you, or simply just what you’ve currently been up to. We guarantee that you’ll leave each meal feeling more physically and emotionally satisfied than you would after a solo meal served with a side of screen time.

Healthy Headspace Tip #3: Set aside “Me Time” Each Day

Whether it’s taking time to go for a walk, drawing a warm bath at the end of a long day, or enjoying a cup of your favorite hot drink as you cozy up with a good book, taking some “me time” each day can do wonders for reducing stress levels and improving your mindset. Research has shown that spending some time alone to emotionally reset does wonders for our mental health. With benefits like improved productivity, increased creativity, and reduced negativity, it’s clear that giving yourself space to soak in some solitude is just what many of us need to unwind and recharge during the holiday hustle.

Healthy Headspace Tip #4: Stay Active, Even When Things Get Busy

We all know that exercise and staying active plays a huge role in keeping us physically healthy-but did you know it can also benefit our emotional and mental health? Studies have shown that exercise can improve many different aspects of our mental state, including depression, stress, anxiety, and even our mood. When we move our bodies in a way we enjoy, whether that be running, dancing, yoga, or whatever form of activity you prefer, our body begins to physically and mentally decompress. 

Physical activity can help loosen tight muscles that often become tense during periods of stress, signaling to our body that we no longer feel that we’re under attack (which is often the case when we’re particularly overwhelmed). As we move through a workout, our body releases endorphins, a feel-good hormone that has an analgesic effect on our nervous system, which helps to reduce pain, inflammation, and other physical and psychological effects of stress. If you’re looking for an outlet to help relieve some pre-holiday anxiety, we recommend lacing up your sneakers or rolling out your yoga mat to fit in a sweat sesh.

Final Word

We know the holiday season might feel particularly stressful this year, so if you’re feeling overwhelmed, we suggest talking it out with a mental health professional or someone you know well and trust. Make a plan with a few different methods for tackling pre-holiday stress and work to implement those strategies into your daily routine. When it comes to the holidays, having a healthy headspace game plan will make all the difference in your stress levels.

This holiday season, we are sending you peace, health, and happiness and hope you can soak up all the fun and festivities this time of year has to offer while doing your best to take care of yourself in the process.

Categories
Wellness + Medical Tips

5 High-Impact Healthy Holiday Tips: How to Celebrate, Without Sabotaging Your Health

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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Categories
Wellness + Medical Tips

Tasty & Healthy Thanksgiving Recipes!

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!

Categories
Wellness + Medical Tips

Don’t Think Staying Hydrated in Winter Matters Much? These 5 Facts May Change Your Mind

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.

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