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Wellness + Medical Tips

Mindfulness Tips: 4 Game-Changing Tips for Keeping Calm Amongst Chaos

On the wild ride that is 2020, we could all use some sanity-saving mindfulness tips. Whether it’s wanting to pull your hair out during chaotic homeschooling sessions, the stress of taking care of a loved one who’s ill, or managing the uncertainty and overwhelm of losing your job—everyone is working through an issue (or twenty) right about now. While the world we’re living in isn’t one anyone imagined or hoped for, it’s what we’ve got—and learning to navigate it while remaining in-control and calm will serve us well! So, today, we wanted to offer up our top three mindfulness tips for managing the stress of the world, rather than letting the stress of the world manage you. We’re talking all about the power of responding rather than reacting below. Read on to tap into that inner ohmmm.

What’s the difference between responding and reacting

Before we dive into our mindfulness tips, let’s talk a bit about the difference between responding and reacting. While they may sound interchangeable at first, when we really dive into the meat of what they really mean, they’re far from the same.

  • To react is to take an immediate, knee-jerk action in response to something that upsets us, without considering the best course of action first.
  • To respond is to take a mindful, measured action in response to something that upsets us, after having paused to consider the best, most beneficial course of action.

The difference, then, is in the amount of thought and control that goes into each. When you’re constantly reacting to the stress of the world, it’s controlling you. When you thoughtfully respond to the stress of the world, you’re controlling it. 

1. Embrace the power of the (awkward) pause.

We’ve often been taught: the faster, the better. The quicker we can respond to that email and tick that nagging task off of our to-do list, the better we are at our jobs. The faster we can get dinner out on the table, scarfed down, and cleaned up, the more efficient of a parent we are. The problem is, this trains us to be humans who immediately react, rather than thoughtfully respond

Oftentimes, when we react without taking time to pause and consider the best course of action, we react in a way that only serves to create more problems. Think: you break a glass full of juice in the kitchen. You immediately allow that simple action to send you into a tailspin. Your kid is now upset that you’re upset, so she starts crying. You convince yourself it’s bound to be a terrible day (look at what’s happening all before 8am, after all!), and your mood reflects this throughout the day. Eight hours later, you look back on your day and realize it was nothing but stress and negativity—all because a glass of juice broke.

We can retrain our brain, however, to embrace the thing we were so often taught to avoid: the awkward pause, the drawn-out silence, the moment that tells others we don’t, actually, know what to do immediately. It’s in these pauses that we can reassess the situation and make a choice that’s far more beneficial to our overall well-being. (OK—no one is hurt, the glass of juice breaking isn’t that big of a deal. I’m going to take a deep breath, take three minutes to clean it up, and get on with my day in a joyful manner.) The next time something happens that upsets you—a rude coworker, a broken garage door, your two-year-old’s temper tantrum, a red light that’s keeping us from getting to our destination on time—remember this mantra: slow is smooth, and smooth is fast. Embrace the awkward pause; go over your options for how you can react; take time to put the stressor into perspective; and choose the most beneficial course of action, rather than the one that comes to you immediately. 

2. Take a break from social media. 

When it comes to mindfulness tips, this one takes the calm-amongst-the-chaos cake. Detoxing from social media can be tough in the world of social distancing where our only human-to-human interactions tend to take place via a screen (we need those double-taps to stay sane!)—but deleting those apps and taking a purposeful break from social media is one of the best ways we can recenter ourselves, declutter our minds, and get back to a place where we’re equipped to respond, rather than immediately react, to stressors in our lives.

Social media algorithms are designed to serve us the worst of the “other side” and the best of “our side”. This results in a world where you’re constantly on edge and in the always-unhealthy “comparison mode”—whether that’s due to being fired up about political issues or being convinced everyone is leading their best lives while you homeschool three unruly children in the same taco-meat-stained t-shirt you’ve been wearing for two days straight. This leads to that “ticking time bomb” feeling where the smallest stressor can send you over the edge on a moment’s notice. By taking a break from social media—and the unhealthy mental state it often leaves us in—our bodies and minds can recalibrate a bit, which sets the stage for us to begin taking more mindful, measured responses to stressors that arise.

Still don’t believe a social media detox is important? Here are some stats that might change your mind:

  • Research has shown the more time you spend on social media platforms, the more likely you are to become depressed. 
  • Computer World tells us social media is distinctly designed to be highly addictive (specifically: “as habit-forming as crack cocaine”)
  • Research also suggests a strong link between social media use and anxiety, particularly for already-anxious people. 

3. Embrace the analog life as you cut back on screen time.

Detoxing from social media doesn’t have to mean you cut off all interaction with friends and family. Quite the opposite—shift from hourly “likes” and empty comments to fewer, more meaningful interactions over the week. During the pandemic when we can’t see each other, this means picking up the phone (reduce screen time by scheduling a good ol’ fashioned weekly phone date with a close friend or family member, instead of that weekly Zoom call). Even better? Take that scheduled call while out on a walk. Research shows walking can reduce symptoms of mild depression by 47%.  

Another option for making meaningful connections? Bust out that stationery and write a few letters to people you love, expressing your gratitude for their impact on your life. A Harvard Study suggests expressing gratitude can improve your mood and lead to increased happiness—so, skip the incessant scrolling and, instead let the handwritten thank-you notes flow. You can even earn double karma points by purchasing pens and cards from your favorite local stationery shop, helping keep small businesses afloat during a tough year. A few small stationery hops we love? The Social Type, Calliope Paperie, Spaghetti & Meatballs, BiBA Letterpress, and Alligator Soup.

4. Give yourself the centering moments you need, without apology or guilt.

One of the things that keeps us on-edge and in a place of reacting immediately, rather than responding thoughtfully, is the notion that we have to do it all—without complaint and perfectly. Particularly for women, there’s an idea that, the more selfless we are, the better we are at being a mom, wife, friend, sister, or daughter. The problem is,  when our own needs aren’t meant, the anger, frustration, and neglect we feel then spills out into other aspects of our lives. (It’s the age-old cliché of putting your oxygen mask on first.)

In a world where we’re pulled in a million different directions at once and expected to be all things to all people, it is so important to learn to listen to what our body is telling us we need and communicate those needs clearly with the people around us, rather than letting our stress and frustration build up and boil over while our friends and family are none the wiser. Whether it’s clearly telling your partner you need five minutes of silence alone while they take care of the little ones, or shifting the family schedule so you can make it to yoga in the park on Sunday—take stock of the things that bring you joy and keep you sane, and learn to ask others for the help you need to make those things happen for you.

A mindfulness tip to get started? Take thirty minutes one day to sit down and think about the things that bring you a sense of calm: is it a daily walk, journaling every morning, enjoying your coffee completely alone, reading a book at night in silence, practicing yoga on the patio? Write down everything that comes to mind. Then, sit down with your partner or anyone else you can lean on, and come up with a plan for ensuring you get at least five of those “moments” each week. 

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Ready for more mindfulness tips? Browse the rest of the CF Nutrition blog for helpful health, wellness, and lifestyle tips. And don’t forget to bring your A-game to your everyday routine 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

All Things Adaptogens

Adaptogens have taken center stage in the trendy healthy world that exists online and on social media feeds. But how did these nutrient-dense adaptogenic herbs, that supposedly warrant superhuman capabilities make their way into modern health stores and wellness circles everywhere? Are they worth the buzz (and the price tag) to give your morning matcha a little more mushroom magic?? Here’s what you need to know. 

What are adaptogens?

Although medicinal adaptogenic mushrooms and superpowered fungi may seem like a recent phenomenon, their use in alternative medicine practices dates back thousands of years. There are records of adaptogenic herb use as early as 3000 B.C.E. in Indian Ayurveda Medicine and Traditional Chinese Medicine (TCM).

Adaptogens are a category of plants (such as herbs, mushrooms, or berries) that purport to have a wide range of health benefits. They are non-toxic and generally considered safe for consumption by healthy individuals. The most narrow definition of adaptogens is that they help the body fend off imbalances caused by external stressors—physical, biological, or chemical. 

Whether you’re overworked and exhausted or riddled with nervous anxiety, chances are there is an adaptogen that can help improve your symptoms. Adaptogens are said to bring the body back into a state of homeostasis or balance. In other words, if you’re tired and need an energy boost, there’s an adaptogen for that. If you’re stressed out and need a way to unwind after a long day, there’s an adaptogen for that too. 

Adaptogens may be beneficial when taken in isolation, but are said to be more effective when combined with other adaptogens. Some companies, such as Four Sigmatic and Moon Juice, offer pre-blended adaptogen mixtures that target specific health areas like sleep, energy, or immunity. 

How do I take adaptogens?

Among the most well-known adaptogens are Ashwagandha, Reishi, Lion’s mane, and other fungi. For adaptogen mushrooms, in particular, the health benefits are unlocked during a double extraction process (using both hot water and alcohol). After extraction, the adaptogenic mushrooms are often spray dried into a powder form.

You can purchase adaptogen supplements in a variety of forms, each claiming to offer different health benefits. You may opt for capsule form for convenience’s sake, but always check the ingredients list to avoid any harmful or unnecessary additives. Other ways of taking your daily dose of adaptogens include tincture, extract, and powders stirred into your morning coffee or post-workout smoothie. As with any new health supplement, make sure you discuss the product with your doctor to ensure the product is safe to use while taking any other prescribed medications.

Where can I buy adaptogens?

Adaptogens are widely available in health food stores and online. From Instagram to Amazon, you can find  a range of adaptogen products and supplements available for purchase. Many companies run social media giveaways for their products or provide discounts if you sign up for their newsletters, so always check for deals before ordering. 

How do I know which companies to buy adaptogens from?

Be sure to research the company you’re purchasing adaptogens from beforehand to ensure you’re reaping the most benefits for your health. Look for companies whose products are USDA certified organic, non-GMO verified, or sustainably wildcrafted and harvested. Details like purity level testing are a good starting place to make sure you’re consuming something safe and effective. Whenever possible, verify that an independent third party has tested the product for things like particle size, tapped density, heavy metals (arsenic, cadmium, lead, mercury), moisture content, volatile oil content, total ash, insoluble acid ash, total aerobic plate count, yeast, and mold count. 

Health Benefits of Some Adaptogens:

Although some companies go so far as to claim “our adaptogenic supplements, skincare, and food elevate consciousness and wellbeing,” more research is needed to form any definitive conclusions about their effectiveness. With that in mind, below are examples of some of the most popular and widely available adaptogens and their healing potential: 

Ashwagandha: One of the most well-known adaptogens, ashwagandha is touted for a plethora of health benefits. From strengthening the immune system to improving thyroid function, this adaptogen’s ability to mitigate stress’ adverse effects stems from an apparent cortisol regulatory power. Ashwagandha is notably beneficial for individuals with thyroid/adrenal gland problems. With such potential benefits, it’s no wonder this adaptogen’s name translates to “strength of the stallion” in India. 

Cordyceps: Cordyceps is a fungus commonly used in Traditional Chinese Medicine. Also known as Chinese caterpillar fungus, ancient cultivation techniques required harvesting the fungus from caterpillars and other insects’ brains. This method is no longer standard because of the high financial and ecological costs associated with it. However, you can still get the same health benefits from sustainably harvested Cordyceps that are caterpillar-free. Some research has demonstrated Cordyceps’ ability to improve kidney health and function. They may also help support the immune system with high Beta D-Glucans concentrations and slightly improved athletic performance by increasing oxygen uptake. 

Ginseng: Another well-known adaptogen is Ginseng. In particular, Panax Ginseng is considered a potent adaptogen for its stress-reducing capabilities. Like other adaptogen herbs and fungi used in TCM, Panax ginseng has shown promising results for boosting immune function, reducing inflammation, and lowering oxidative stress in the body. Like most adaptogens, Ginseng can be consumed as a powder, capsule, or tincture. It may also be enjoyed as a hot tea.  With a slightly sweet and herbaceous flavor, this delicious tea also doubles as an excellent evening remedy for helping reduce stress and promote calmness. 

Chaga: Used in folk medicine for centuries, Chaga, or the “King of Mushrooms,” grows on the bark of birch trees in several parts of the Northern Hemisphere. Modern research is examining  Chaga for its ability to inhibit the progression of certain cancers. Additionally, it may increase mental alertness, reduce inflammation, and stimulate the immune system. Chaga is a rich source of antioxidants and can be energizing, serving as a replacement to coffee for soldiers in WWII. The flavor of chaga is considered mild and tends to blend in well with medium roast coffee. 

Final Word

At CF Nutrition, we believe that food really is medicine. However, we understand that health is uniquely defined, and there is no “one size fits all” approach to wellness. Some people may find that combining clinical and alternative medicine helps them feel their best, while others may find that alternative health practices do not apply to them. Ideally, there is a scenario where alternative medicine can supplement more traditional medical approaches to promote the highest level of health and well being. 

While CF Nutrition aims to be on the cutting edge of all health-related practices, we continue to exist primarily in the clinical nutrition setting, helping patients reach their goals through science back practices and protocols. As always, it is important to consult your doctor, dietitian, or naturopath before adding anything new to your diet or supplement regime, adaptogens included. Some adaptogens can interfere with medications’ efficacy, so make sure you carefully research any interactions before incorporating adaptogens into your daily health-care routine.

Adaptogen Recipes:

Ready to start experimenting with your daily dose of adaptogens? Check out some of our favorite superfood recipes to level up your usual health routine. 

Brave Bars

Matcha Latte with Adaptogen Powders

Ashwagandha Sleep Tonic

Adaptogenic Protein Smoothie

Adaptogenic Chia Pudding

Resources:

Mudwtr Adaptogens

Cordyceps Guide

Anima Mundi Herbals

Organic Authority

Moon Juice

Science of Adaptogens

A Fun History of Adaptogens

A Friendly Guide To Cordyceps Adaptogens

A preliminary review of studies on adaptogens: comparison of their bioactivity in TCM with that of ginseng-like herbs used worldwide

Categories
Wellness + Medical Tips

5 Ways to Establish a Winning Work from Home Environment

In today’s world, so many of us have working environments that are no longer at, well, work. If quarantine has you holed up at home, you might find every day presents a challenge (or twenty) when it comes to staying productive, focused, and clear-headed (especially when that dryer won’t stop buzzing). Today, then, we wanted to serve up five game-changing tips for establishing a winning work from home environment. Read on—and get ready to feel that focus and fire once more (yes, even on Monday mornings). 

1. Define your space.

We’re starting here because this one is, by far, the most important tip. Designating a single space as your “office” will help keep things compartmentalized in your mind. You don’t want to work from somewhere where you typically watch movies or play with your kids, because your brain has already learned to associate those spaces with other activities (none of which are work).

By creating a singular space that is meant for work and only work, you’ll be able to switch into “work mode” much quicker—and with far fewer distractions. Keep in mind: this doesn’t necessarily mean you have to have an entire spare bedroom to dedicate to your office (though a space with a door is always preferred). Even if you’re in a tiny one-bedroom apartment in New York City, it’s simply about carving out one little nook that’s solely meant for work, where no outside items or distractions are stored. A few tips as you choose your space?

  • Opt for a low-traffic area: Try to select a location where the risk of others walking by and distracting you is low. Avoid rooms or areas near spaces that are used regularly throughout the day (i.e. the kitchen and bathrooms). 
  • Keep things in sight, but at a distance: Your kids playing in the backyard, your husband’s office across the way, that herb garden you’re growing by the window in the hallway—these can all add a little joy to your workday when they’re visible from a distance. Opt for an area where you can still see some outside activity, without being too close to it. 

PRO TIP: Make sure you have everything you need to work within your dedicated office space. This helps minimize the need to wander about the house looking for things, which in turn minimizes your chance of getting distracted. 

2. Set clear boundaries around your work from home environment.

The quickest way to muddy the waters of your work from home environment? Allowing it to operate as a total free-for-all. (We know—we’re no fun today.) Set designated office hours and have a chat with your family members, roommates, or anyone else you share a living space with about your needs. If you have little ones, it’s obviously not feasible to lock them out for hours on end—but you can talk to them about the importance of knocking and “quiet time.” We also love the idea of setting up a sign system—create a tag you can hang on your office door (or, if you don’t have a door, anywhere near the perimeter of your space) that lets others know when you’re on a call, when you’re hard at work and need some silence, and when you’re open to visitors.

3. Invest in items that enhance your comfort. 

If you’ll be working from home for the foreseeable future, investing in items that enhance your comfort can make a massive difference in your everyday happiness. A few things we recommend?

  • A comfortable chair: Anyone else have a love-affair with lumbar support? Ergonomic chairs can be a bit of an investment, but the comfort they’ll bring you (and the pain they’ll save you) makes them invaluable. 
  • A stand-up desk or stand-up desk topper: From lowering your risk of back pain to improving your energy levels and mood, the benefits of standing desks are pretty indisputable. Even if you don’t want to invest in a brand-new standing desk, you can find a number of affordable options for a standing desk “topper” that you can set on top of your existing desk surface and raise to the proper height.
  • Proper lighting: This one is particularly important for jobs that involve drawing, drafting, writing, or reviewing printed materials. Consider switching out the bulbs in your ceiling fan to something a little more warm, investing in a dimmer system, and/or purchasing a separate, high-quality standing lamp to layer additional lighting in your office space. Straining to see your computer can make you feel fatigued—so adding a task light near or behind your screen is another small switch that makes a major difference.
  • Blue light blockers: If you’re someone who stares at a screen all day (as so many of us do), blue light blocker glasses are a must. They can reduce glare, ease eye strain, and help reduce the amount of melatonin-interference that happens when we’re on our computers late at night. The best part? They’re inexpensive and easy to find online.

4. Include something that makes you smile.

While your work from home environment should be free from distractions, that doesn’t mean it has to be void of personality. Including something that makes you smile, inspires you, or motivates you is a great way to get the creative juices flowing and help soften the blow of a Monday morning. Frame that motivational quote you love and hang it on the wall across from your desk. Send yourself fresh flowers on the first Friday of every month. Diffuse your favorite essential oils in the space. Create a gallery wall that displays all of your child’s artwork. Invest in a great piece of art or pottery that has meaning to you. The options are endless—it’s simply about finding a few items that speak to you and using them to elevate your workspace and your mood.

5. Set yourself up for virtual meeting success.

We can’t stress this one enough—especially if you’ll be taking multiple virtual meetings each week. Create a consistent, designated space where the lighting and background is right for virtual calls, so you don’t have to scramble every time you click on that dreaded Zoom link. A few things to keep in mind?

  • Avoid side-lighting and backlighting: A window at your back will turn you into a shady silhouette—and one by your side will cause your face to be half-shaded by moving shadows. Instead, face a window directly or have a lamp on right in front of you (and right behind your computer screen) for steady, consistent lighting throughout the call.
  • Pull back from the camera: Finding the right perspective is key. You’ll want to position yourself a few feet back from the camera so your features aren’t distorted by the wide-angle lens on webcams and smartphones.
  • Set the camera at eye-level: If you’re working from a laptop on a desk surface that’s lower than your eyes (as many of us do), the camera will be looking right up those nostrils (sorry, boss). Prop your computer up on a few books to avoid this. (Psst…this is a great place to employ that stand-up desk converter you invested in!)

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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 bring your A-game to your work from home environment every day 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
Presurgery Nutrition Wellness + Medical Tips

Complete Liquid Diet Meal Plan

Whether you’re gearing up for a weight loss surgery or recovering from a dental procedure, odds are that at some point, you’ll be asked to follow a liquid diet meal plan. If the thought alone of consuming nothing but liquified foods makes you feel anxious (& hungry!), you’ve come to the right place. Today, we’re sharing a complete liquid diet meal plan with easy liquid meal recipes to enjoy for breakfast, lunch, and dinner until you’re able to return to eating solid foods. Each liquid meal is healthy, balanced, and tasty so that the only thing you’ll be missing is the snap, crackle, crunch factor of your typical diet.

Breakfast

Option 1:

Banana Nut Breakfast Smoothie

Ingredients

  • 1 large, ripe banana, peeled
  • 1 cup unsweetened almond milk
  • 1/2 cup plain 2-percent-fat Greek yogurt
  • 2 tablespoons roasted sunflower seeds
  • 1 tablespoon peanut butter
  • 1/4 teaspoon vanilla extract
  • 1 pinch salt

Directions

  1. In a blender, combine ingredients and puree until smooth.

Option 2:

Peanut Butter & Jelly Yogurt Bowl

For the Berry Jam:

  • 1/4 c. blackberries
  • 1/4 c. blueberries
  • 1/4 c. raspberries
  • 1/4 c. strawberries, hulled and halved 
  • 1 tbsp. orange juice 
  • 1 tbsp. honey
  • Kosher salt
  • 1/2 tsp. pure vanilla extract 

For the Peanut Butter Yogurt:

  • 1-1 1/2 c. Greek yogurt
  • 3 tbsp powdered peanut butter

Directions:

  1. First, make berry jam: In a small pot over medium heat, combine berries, orange juice, and honey with a large pinch of salt. Bring to a boil and continue to boil until strawberries are broken down and liquid thickens slightly, about 5 minutes. There should be ½ cup of berry mixture. Remove from heat and stir in vanilla. Let cool. 
  2. Next, combine the Greek yogurt with the powdered peanut butter (you may add sweetener of choice if using plain Greek yogurt).
  3. Finally, layer the yogurt mixture & the berry jam, alternating one layer of each.

Lunch

Creamy Carrot, Peanut, & Sweet Potato Soup

Ingredients

  • 1 tablespoon coconut oil
  • 1 cup onion, chopped
  • 3 cloves | about 1 heaped tablespoon garlic, minced
  • 1 tablespoon garam masala
  • 1 teaspoon turmeric powder
  • 1 pound sweet potatoes, peeled and chopped
  • 3 medium carrots, chopped
  • 4 cups vegetable stock
  • 1 tablespoon natural peanut butter (no sugar added)

Directions

  1. In a large cooking pot, melt the coconut oil on a medium heat. When the oil is hot, add the onion. Sautée for about five minutes to soften. Add the chopped garlic, garam masala & turmeric. Sautée for another minute until garlic is fragrant.
  2. Add chopped sweet potato & carrots. Stir ingredients together to coat. Add the stock. Bring to a boil, then reduce heat down to simmer. Cover and let simmer for 20 minutes, or until potatoes + carrots are fork tender. Stir in the peanut butter until melted.
  3. Remove the pot from the heat. Use an immersion blender to process until smooth. Season with salt and pepper to taste.
  4. If you don’t own an immersion blender you can blend up the soup in batches using a blender. Just make sure to be careful when removing the blender lid  and open away from your body.

Dinner:

Creamy Vegan White Bean & Tomato Soup

Ingredients:

  • 2 cups cooked white beans of choice
  • 2 tbsp olive oil or other quality vegetable oil
  • 1 large leek, cleaned and chopped, roughly 3-4 cups
  • 3 medium carrots, peeled & chopped
  • 1 tbsp salt
  • 2-4 cloves of garlic, minced
  • 1 398ml can diced tomatoes
  • 1 small can of tomato paste
  • 4 cups water or vegetable broth
  • 3 tbsp honey, or any plant-based sweetener such as agave
  • 1 tbsp dried dill
  • 2 cups minced green kale

Directions

  1. Drain the beans and rinse with cold water. Set aside until ready to use.
  2. To prepare the veggies, simply rinse and cut the leek in half. Separate the layers roughly with your hands and chop the leek pieces horizontally into pieces. To clean the pieces, place them in a large bowl and cover them with water, putting your hands in the bowl to agitate the layers and loosen any dirt that may be stuck in the leek. Skim the leek pieces out of the water and place into a colander. Repeat this again until the rinse water no longer shows signs of dirt.
  3. Prepare the carrots & when the two veggies are ready, heat the olive oil in a large soup pot over medium heat. Add the leeks, carrots & all the salt and cook for about 5 -8 minutes, until the moisture from the leeks starts to escape. Add the minced garlic and cook for a further 2-3 minutes until the mixture is fragrant. Be careful not to burn the garlic!
  4. Next, add the tomatoes, tomato paste, water & dill and mix until the paste is fully dissolved. Cover the pot and turn the heat up to bring the mixture to a gentle boil. Once boiling, turn the heat down to a simmer and allow the veggies to cook about 15 minutes until just soft.
  5. Next, add the honey, kale & cooked beans and mix all to incorporate. Cook for a further 3-4 minutes until the kale is wilted. For a creamy soup, puree about 2/3 of the mixture in a blender or in a separate pot with a hand blender, leaving 1/3 of the mixture chunky. If blended well, this soup will be silky & creamy dreamy. Combine the two back together and continue to heat on low to allow all the flavours to mingle for a final few minutes. Serve warm.

Dessert

Option 1:

Tropical Nice Cream

Ingredients

  • 2 pounds fresh mangoes (2 to 3 medium), peeled, pitted, and cut into 1/2-inch pieces (about 2 heaping cups)
  • 2 medium banana, cut into 1/2-inch-thick rounds
  • 1/8 teaspoon kosher salt
  • 2/3 cup unsweetened nut milk or other non-dairy milk
  • 1/2 cup Mango Peach CF(Protein)

Directions

  1. Line a rimmed baking sheet with parchment paper. Arrange the mango and banana on prepared sheet in a single layer. Freeze until solid, about 4 hours.
  2. Transfer the fruit to a food processor fitted with the blade attachment. Add the salt. Process until the fruit is crumbly, about 30 seconds. Stop the processor and scrape down the sides with a wooden spoon or rubber spatula. With the motor running, pour in the milk and blend continuously for 1 minute. The bottom portion of the mixture will start to become smooth, while the top is still crumbly. Stop the processor, scrape down the sides, and stir. Process until smooth and creamy, about 2 minutes more.
  3. Serve immediately for a soft-serve consistency, or transfer to a lidded airtight container or a loaf pan and freeze until solid, approximately 2 hours. 

Option 2:

Chocolate Banana Tofu Pudding

Ingredients

  • 1 banana, broken into chunks
  • 1 (12 ounce) package soft silken tofu
  • 1/4 cup honey, maple syrup, or agave nectar
  • 5 tablespoons unsweetened cocoa powder
  • 3 tablespoons soy milk 
  • 1 pinch ground cinnamon

Directions

Place the banana, tofu, sugar, cocoa powder, soy milk, and cinnamon into a blender. Cover, and puree until smooth. Pour into individual serving dishes, and refrigerate for 1 hour before serving.

Snack Ideas:

CF(Protein) Mango Peach

1 1/2 Cups Kefir blended with fruit of choice 

Beef, chicken, or turkey bone broth

If you or a loved one is preparing for or recovering from a procedure that has you following a liquid diet meal plan, fear not! These healthy liquid meals are packed with protein and the nutrients to leave you feeling satisfied and energized, which is a rare feat when it comes to your typical slurpable fair. Make sure to drink plenty of fluids while sticking to a liquid diet meal plan, particularly focusing on electrolytes. These important minerals can fluctuate with a reduced carbohydrate intake that tends to coincide with a liquid diet meal plan. We recommend choosing a beverage that offers an advanced dose of electrolytes to ensure you stay feeling as best as possible. We hope you enjoy these tasty, chew-free liquid meals as much as we do!

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Featured Posts Wellness + Medical Tips

The Perfect Stretch Routine for Remote Workers

Whether you’ve always worked remotely or quarantine has brought your office to your home base, our bodies are affected by the constant slouching over a computer, hours on our cell phones, laying in bed on our laptop, and generally falling into poor posture habits. This is why it’s extra important to stretch out our bodies to protect our joints and alleviate aches and pains. Today, we’re sharing the PERFECT stretch routine for remote workers to ease some tension and pain that’s built up after hours of working from bed, the couch, or whatever you’re using as your current work from home “desk”. 

Neck:

Our neck is a major culprit of aches and pain related to constantly working from our laptops all day. To make matters worse, once we’re off the clock, many of us spend additional time  hunched over as we scroll through our phone. When our neck is constantly feeling sore or strained, it can lead to headaches and fatigue. Some quick and easy stretches can make all the  difference.

  • Half circles:
    • 10 Neck Circles Forward: Start with your right ear to right shoulder and roll it forward until your left ear reaches your left shoulder, then roll it in the forward direction back to the right. Repeat this ten times
    • 10 Neck Circles Backwards: Start with your right ear to right shoulder and roll it backward until your left ear reaches your left shoulder. Then, roll is back to the right. Repeat this ten times.
  • Nod your head NO 10 times, then YES 10 times
    • You read that right! EASY PEASY! Slowly shake your head NO, then repeat YES!

Back:

Our back is another body part that is majorly affected by poor posture, particularly while working from home (we see you working away from the La-Z-Boy!). It’s crucial to lengthen our spine so we don’t end up feeling the effects later on. Here are a few stretches to help lengthen your spine after a long day of hunching over a computer. 

  • Chest Expansion:
    • Interlace your hand behind your back, resting them by your glutes. Squeeze your shoulder blades together and open your chest. Option to take this further by performing it in a standing forward fold position, letting your torso hang heavy and reach your arms back. 
  • Cat Cow:
    • Start in a table top position (on your hands and knees, like a cat). Press the earth away with your palms. Inhale, expand your chest open and gaze up. Exhale, tuck round and curl. Press your upper back to the ceiling and tuck your chin into your chest. Repeat this cycle using your breath to guide your movement. This can also be a good tummy stretch.
  • Seated Torso Twist:
    • Start seated crisscross apple sauce. Place your right hand on your left knee and your left hand by your seat. Inhale, lengthen your spin. Exhale, twist deeper gazing towards the back wall. Once you have taken a few rounds of breath, swap it out and repeat on the other side. 
  • Supine Twist:
    • Start lying on your back. Hug your knees into your chest then let both knees fall to the right. Extend your arms into a T and gaze in the opposite direction of your knees. Stay for a few breaths then repeat on the other side. 

Wrists:

Typing all day can put MAJOR strain on your forearms and wrists, YIKES! Stretching out your wrists after a long day of work can help prevent problems down the road, like arthritis. 

  • Wrist Circles:
    • Grab your right wrist with your left hand. Roll your right wrists ten times each direction. Repeat on the other side. 
  • Roller Coaster Wrists:
    • Interlace your fingers. Perform a roller coaster movement with your hands waving them up and down.
  • Forward/Backward Stretches:
    • Sit on your knees. Place the palms of your hands on the ground in front of you and lean back slightly until you feel a stretch. Hold for a few seconds. Then, place the tops of your hands face down on the ground in front of you and lean back slightly until you feel a stretch. Hold these stretches for as long as feels good. Repeat both stretches twice or three times through. 

Performing this quick stretch routine for remote workers after a day of work can make a world of difference in our overall health and well-being. Stretching helps keep our bodies and muscles from becoming overly tight and can work out the creeks and cracks after a day of sitting with little movement. Although often overlooked, stretching is equally as important as strength training when it comes to correcting and improving poor posture. If you are constantly building muscle without balancing it with regular stretching and mobility work, your muscles will begin to shorten, which can decrease your performance in (and out) of the gym.

We suggest setting the mood when you stretch by lighting a candle and putting on a relaxing playlist. Add in a quick meditation and some deep breathing exercises before or after to get your mind to a place of total relaxation. Because, hey, you earned it after a long day on the clock! This stretch routine for remote workers doesn’t have to be performed at night though, it works  great as a morning routine as well. Whenever you decide to stretch it out,  it’s a great way to destress your mind, improve your posture, and  boost your spirit!

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Wellness + Medical Tips

Yoga Styles For Mind and Body Wellness

In today’s crazy world, we’re all looking for a little more zen in our lives. A natural place to turn? The yoga mat, of course! But, if you’re new to the world of ohhms and up-dogs, you might find yourself wondering a bit about the different types of yoga and which is right for you. From yin to ashtanga, each type of yoga has its own distinct benefits and challenges—and understanding which type best suits you is crucial as you work to find a consistent practice that provides you exactly what you need. Today, then, we’re offering up a quick look at the different types of yoga and the benefits of each. Read on to make your pick. (That’s not to say you can’t practice them all, of course!) 

1. Yin Yoga: Stretch, Relax, Restore, Turn Inward

A style of yoga where you hold passive floor poses for longer periods of time, yin is the most relaxing and restorative option when it comes to the different types of yoga. The music tends to be slow and serene, many teachers opt to bring in essential oils to help heighten relaxation, and lights will often be low. While you certainly aren’t going to burn as many calories as you might in, say, a vinyasa class (more on that below), yin yoga can still present a challenge for anyone who tends to be tight. If you workout regularly and feel the burn of all that lactic acid building up, working in a yin yoga class on your off-days is a great idea. It’s also a perfect practice for anyone who’s desk-bound all day and suffers from a tight lower back and unhappy hips as a result. 

  • Perfect for: Stretching tight muscles, opening up your hamstrings, back, and hips, and finding peace and quiet amongst the current chaos of the world
  • Keep in mind: Because yin involves so many slow-holds and floor poses, you’ll likely want two yoga blocks and a bolster  to use throughout class. (If you don’t have a bolster, a rolled up towel or blanket will do just fine.)

2. Vinyasa Yoga: Strengthen, Sweat, Find Power, Turn off Your Mind

If you’re looking to get into yoga to burn calories and build long, lean muscle, vinyasa is your best option. A style of yoga that links breath to movement, vinyasa requests constant movement from pose-to-pose (guided by nasal inhales and exhales) and some serious strength from its practitioners. Because of this, it requires focus and discipline, making it the perfect option for those who want to turn off their wandering mind and get into their physical body for an hour. (If you’re an over-thinker who has a hard time getting your to-do list off of your mind, you’ll really appreciate the mental break a difficult vinyasa class offers.) When it comes to the different types of yoga, this one tends to be the most physically challenging and, we’ll say it: the most sweaty. You’ll be performing countless chaturangas (a yoga-style push-up) throughout vinyasa classes, so be prepared to feel the burn the next day.

PRO TIP: Vinyasa classes are sometimes just referred to as “flow” classes, and the more difficult vinyasa classes are often listed on a studio’s schedule as “power” classes. If you see a class titled something like “Power flow”, rest-assured it’s bound to be a calorie-burning vinyasa session.

  • Perfect for: Finding moving meditation, building core and arm strength, checking out of your mind, and burning calories
  • Keep in mind: Vinyasa flow classes tend to move quickly, so opt for a beginner-level class if you’re new to this type of yoga. Jumping right into an advanced flow class before you’re ready can cause you to compromise form and end up with an injury.

PRO TIP: Because vinyasa classes aren’t a set sequence, the teacher really drives the energy in a vinyasa class based on the poses she chooses to call. It’s incredibly important you like the person at the front of the room (or, in the world of quarantine, the person on the screen). If you take a vinyasa class that doesn’t quite speak to you, don’t give up on the practice right away. You might just need a different instructor with a different teaching style.

3. Ashtanga Yoga: Find Focus, Build Strength, Create Consistency

A set sequence of postures performed in the same exact order every single time, when it comes to the different types of yoga, ashtanga is all about consistency and breathwork. It’s a type of vinyasa yoga (meaning a type of flow class where breath is linked to movement)—but, unlike a traditional vinyasa class where the poses and order of poses differ every time based on your teacher’s preferences, ashtanga yoga never changes. This makes it a great option for anyone who wants to track their progress, as you can really start to tally your growth as you practice the same sequence week after week. 

  • Perfect for: Creating consistency, finding focus, getting into “the zone” (because the sequence is the same every time, you’ll soon get to a place where you can solely focus on your breath and won’t necessarily need to listen to the teacher’s cues to drive your practice).
  • Keep in mind: The ashtanga set series takes 90 minutes to complete, so it might take a while to build up the endurance you need to get through an entire class. But, as long as you’re on your mat and breathing, you’re technically practicing ashtanga (as it’s all about breathwork)—even if you need to take a break from the actual poses.

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Ready for more everyday goodness? Browse the rest of the CF Nutrition blog for empowering health, wellness, and lifestyle tips. And don’t forget to replenish after a sweaty sesh on your yoga mat with the clean, colorless, clinical hydration of CF(Rehyrdate)®.

Categories
Featured Posts Wellness + Medical Tips

CF Nutrition Immune Boosting Tips

With so many things being out of our control as we navigate the COVID-19 pandemic, many of us are naturally searching for things we can control. One of the items that comes in at the top of that list? Your immune system! From reducing stress and avoiding unhealthy habits to eating the right foods and practicing mindfulness, when it comes to boosting your immune system, there are plenty of things you can do to take your wellness into your own hands. Today, then, we’re breaking down five things you can focus on to strengthen your immune system and stay healthy in trying times. Read on for our top tips!

1. Destress

We’re living in unprecedented times, which makes this one a little (or a lot) easier said than done—but avoiding and decreasing stress is the number-one thing you can do when it comes to boosting your immune system. When our body activates its stress response, this suppresses our immune system and makes us more susceptible to colds, flus, and other illnesses—which, in the time of COVID-19, isn’t ideal. So, what options are there for decreasing or managing stress? We’ve got a few favorites:

  • Daily Yoga: Yoga isn’t just about gaining flexibility or getting your foot behind your head (whew!). Mindfulness and breath awareness are both foundational parts of any yoga practice. A number of clinical studies have found yoga has pretty profound effects on the body’s stress response. In fact, according to a 2018 study published in PubMed, people practicing yoga saw “significant reductions in stress and all psychological health measures” compared to the control group. We recommend working a short yoga practice into your day-to-day routine as you focus on boosting your immune system via stress reduction. As yoga studios and gyms remain closed in the face of COVID-19, there are plenty of online apps, studios, and Instagram accounts that offer virtual yoga classes. We love the Alo Moves App, but you can also check the social media accounts of any studios in your area to see what online offerings they currently have. Aim for 30-60 minutes each day. If you’re looking for long holds and slow, deep stretches, opt for a Yin class. If you’d prefer to sweat and build strength, opt for a vinyasa or “flow” class. 

  • Daily Meditation: Ohhhhhhm. Meditation is one of our all-time favorite options for stress reduction. According to Harvard Health, there’s evidence to suggest meditation “can help ease psychological stresses like anxiety, depression, and pain.” If you’re not a seasoned meditator, not to worry! You don’t have to be a pro to reap the benefits. It’s less about getting your mind to shut off entirely (which isn’t exactly possible) and is more about observing your thoughts without judging them.

While many brand-new meditators think their mind has to be free from thought for their meditation to be considered effective, that’s simply not the case. Your goal is to sit in a quiet place and allow thoughts to come and go, without holding on to them or getting dragged down the rabbit hole with them. (Think of it like sitting on the side of a road and watching cars pass. Rather than focusing on one single car, your job is simply to watch each car pass without worrying where it’s going to what car is coming along next!)

When it comes to boosting your immune system, we recommend starting your day with 15-30 minutes of quiet, seated meditation. Prepping your mind to be calm before you dig into work or daily household duties will help you start your day off on a mindful, aware foot, which ultimately sets the stage for reduced stress throughout the rest of the day.

2. Eat mindfully.

As you focus on boosting your immune system in the midst of COVID-19, getting solid nutrition should be at the tip-top of your to-do list. A huge portion of your immune system is in your gut (80%, in fact, according to Dr. Yufang Lin). When your gut is healthy and happy, you tend to be better poised to fight off any unwelcome visitors (like viruses, illnesses, and infections). Setting the stage for a strong immune response via proper nutrition, then, is absolutely crucial when it comes to boosting your immune system and staying healthy. A few immune-boosting foods we recommend include: 

  • Citrus Fruits
  • Vegetables (especially spinach, broccoli, and dark leafy greens)
  • Whole grains
  • Healthy fats (like the kind you’ll find in fatty fish, olive oil, and nuts)
  • Ginger
  • Miso
  • Turmeric (which—drumroll please!—is the shining-star ingredient in CFprotein, our all natural plant protein drink designed to get you all of the powerhouse immune-boosting nutrients you need in one tasty, easy-to-consume smoothie.)

3. Get plenty of sleep.

How many z’s you are (or aren’t) catching plays a pivotal role in how well poised your immune system is to fight off infections and viruses. Sleep is important for a healthy immune system in a number of ways. It acts as your body’s natural “restart” button—by shutting down at the end of the night, your immune system is able to get the well-deserved rest and crucial reboot it needs. Plus, when you’re short on sleep your body makes up for it by producing cortisol, a major stress hormone, to keep you awake. This takes a huge toll on your immune system. In fact, sleep is so important when it comes to boosting your immune system, that one 2015 clinical study found that participants who slept less than their counterparts were more likely to contract the common cold.

4. Avoid unhealthy habits.

Both nicotine and cigarette smoke itself suppress the immune system, which is why it’s so important to kick a smoking habit if you have one—especially in the midst of COVID-19. In addition to suppressing your immune system, smoking has a nasty habit of destroying antibodies in the blood, the soldiers that go to war for you when you need to fight off unwelcome visitors like infections or viruses. On top of all of that bad news? Smoking also destroys all-important antioxidants—like Vitamin C.

Smoking isn’t the only thing that adversely affects any attempts to boost your immune system, though—alcohol also plays a role in suppressing your body’s critical immune response. From reducing the number and function of important immune cells (like T cells) to interfering with the way microbes in your gut interact with your immune system, excessive drinking can take a serious toll on your overall health and your body’s ability to fight off viruses, colds, and infections. Moderate drinking (defined as one drink per day for women and two drinks per day for men) seems to be acceptable—but anything more than that could play a role in weakening your body’s immune response when it’s needed most.

5. Get moving. 

It’s not exactly groundbreaking news that exercise is good for you—but, with gyms closed and workout meetups cancelled as we practice social distancing, staying sedentary can be tempting. So what’s the case to be made for getting off the couch and moving? Exercise may help flush bacteria out of your lungs and airways, which can help when it comes to fighting off illnesses. Physical exercise also reduces the release of stress hormones which, you probably know by now, can have a detrimental effect on your immune system. So how, exactly, do you get your move on when you’re not allowed to gather in groups or go to your favorite gym? We recommend a few things: 

  • Keep an eye out for virtual classes gyms and yoga studios are offering, many of which are free via Instagram live.
  • Invest in at-home workout equipment, like resistance bands, exercise balls, and medicine balls.
  • Go for a walk! (A 2018 study found that 10 weeks of high-intensity interval walk training was associated with reduced disease activity and improved innate immune function.)
  • Get creative with ways you can get in physical activity around the house. Walk laundry to-and-from your laundry room in batches instead of all at once. Practice lunges and squats as you’re unloading the dishwasher. Take your stairs two at a time if you have healthy joints. Do sit-ups on commercial breaks. The options are endless—it’s all about keeping your eyes open for opportunities to move!

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Ready to start working doctor-trusted, patient-preferred premium clinical nutrition into your everyday diet as you focus on boosting your immune system? You can order CFpreop here or CFprotein here.  And, as always, don’t hesitate to reach out to the ClearFast team at support@drinkcf.com if you have any questions at all. We’re always here and happy to help!

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Healing Tips Preparing for Surgery Presurgery Nutrition Wellness + Medical Tips

Clearfast Clinical Nutrition for Surgery

We talk a lot about clinical nutrition here at ClearFast. So, today, we thought we’d break down everything you need to know about this all-important medical term—including what it is and the difference it can make in your health journey. Read on for all you need to know!

What is clinical nutrition?
Simply put, clinical nutrition is nutrition designed to support your medical journey and help you achieve optimal health. A clinical nutrition plan will take into account how your body processes, stores, and discards food for your overall well being—as well as your medical history and the results of any laboratory tests. Clinical nutrition is designed to support you with the necessary vitamins, proteins, minerals, and nutrients your body needs when your health isn’t at its best. It aims to help patients achieve a healthy energy balance and is used in both in- and out-patient healthcare settings.

How is clinical nutrition used?
That’s a great question! While the end-goals of clinical nutrition may vary depending on the patient, they’re always health-based. Some things it can be used to achieve include:

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

What clinical nutrition options are available?
When it comes to clinical nutrition, there’s no one-size-fits-all solution—but there is an array of options you can explore when it comes to working clinical nutrition into your everyday life. These include:

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

  • CFpreop®: Developed by an anesthesiologist, CFpreop is a premium clinical nutrition presurgery drink designed to help your body easily—and quickly—get the nutrients it needs to enter surgery stronger and recover quicker. Each of its science-backed ingredients work together to decrease infection rates, lower feelings of anxiety, reduce post-op nausea and vomiting, and speed up your recovery. The best part? CFpreop uses only high-quality, all-natural ingredients—so you’ll never find dairy, gluten, synthetic ingredients, or artificial sweeteners in any bottle of CFpreop. Plus, its ingredients are ethically sourced and every bottle of CFpreop is formulated at the ClearFast lab in the United States to ensure unparalleled product integrity. 

  • CFprotein®: Our answer to the old, outdated clinical protein drinks that have been on the market for years, CFprotein is a super effective, industry-leading option for patients seeking premium clinical nutrition at an affordable price-point. A clean plant protein drink designed to get patients strong and healthy in the weeks leading up to and following surgery, CFprotein offers a quick, convenient way to give your body the premium clinical nutrition it needs to enter anesthesia stronger and recover faster. Supplementing a healthy diet with CFprotein helps you build a solid nutritional foundation for your upcoming procedure, so you can avoid going into surgery under- or malnourished. While CFpreop is designed to drink in the hours leading up to surgery (helping you get premium clinical nutrition in the critical fasting window), CFprotein is designed to drink in the days, weeks, and months leading up to surgery.

PRO TIP: While ClearFast drinks are anesthesiologist-developed and designed with surgery in mind, they’re also great for working premium clinical nutrition into your everyday nutrition plan—even if you don’t have a procedure on the books! Whether you’re hydrating after a night of overindulging, treating your kiddos to tasty hydration (sans artificial sugars and colored dyes) on the sidelines of a soccer game, or looking for a quick-and-easy way to meet your daily protein requirements—both CFpreop® and CFprotein® have an array of uses that go far beyond the four walls of an operating room. 

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Ready to start working doctor-trusted, patient-preferred premium clinical nutrition into your everyday diet? You can order CFpreop here or CFprotein here.  And, as always, don’t hesitate to reach out to the ClearFast team at support@drinkcf.com if you have any questions at all. We’re always here and happy to help!

Categories
Featured Posts Preparing for Surgery Wellness + Medical Tips

Pre-Surgery Plan for Success

Surgery can be a major stressor on your body, but you can combat the effects of that stress (and speed up your recovery) by ensuring you’re strong, nourished, and healthy before you head into your procedure. To help you on your road to a seamless recovery, we’re breaking down five simple ways to get healthy for surgery. Read on for our top tips!

  1. Shift your mindset and treat yourself to wellness. 

Rather than thinking of getting healthy as a daunting, diet-laden task, shift your mindset and think of it as a treat (hear us out). Getting healthy doesn’t (and shouldn’t) be all crash-dieting and early-morning trips to the gym. Instead, make getting healthy for surgery exciting and fun by embarking on wellness experiences you’ll actually look forward to. Think about things like salt-room meditation sessions, athletic massages, getting extra rest, or treating yourself to soothing wellness products like the essential oils and organic lip balms you’ll find in the ClearFast Healing Boxes.

  1. Look for existing opportunities to exercise.

If you’re someone who loathes traditional workouts, it might seem like a major chore to get healthy for surgery, but there are plenty of opportunities to burn a few extra calories hiding in your everyday routine that don’t require a gym membership. Park further from stores so you’re encouraged to walk a bit more; take the stairs instead of the elevator; bike to work instead of hopping in your car if it’s feasible; walk to pick your child up from school instead of driving. The options are endless. The key is simply to take a look at your everyday routine and see what opportunities there are to move more!

  1. Get plenty of protein (the good kind). 

Rather than getting all of your protein from animal sources, which are often high in fat and hard to digest, opt for clean plant protein sources as you work to get healthy for surgery. One seriously simple way to consume clean protein on a daily basis? CFprotein®, our clean plant protein drink that was specifically formulated to drink in the days and weeks leading up to your surgery, helping you enter anesthesia stronger and recover from surgery faster. (Want to know more about how our clean plant protein drink compares to animal protein? Check out our post on 4 Reasons You Should be Drinking a Plant-Based Protein Drink.)

  1. Participate in challenges

Calling all competitive spirits! One exciting way to get healthy for surgery is to participate in challenges. Whether it’s a yoga studio’s 30-day challenge or a challenge you set for yourself to get at least 4,000 steps in each day, challenges are great motivators and add a fun-factor to things we might otherwise dread.

  1. Eat Clean

We saved the most effective for last. There’s no better way to  get healthy for surgery than to feed your body the nourishment it needs in the weeks leading up to your procedure, ultimately giving it a strong, solid foundation to recover as quickly and seamlessly as possible. Get plenty of fiber through things like nuts, berries, avocados, whole grains, and vegetables; swap out the red meat in your recipes for lean meat (like turkey meat); and drink plenty of water and healing fluids like CFpreop® along the way.

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Now that you’re nourished, exercised, and healthy for that upcoming procedure, it’s time to order your CFpreop® and CFprotein® for a seamless stay and enhanced recovery. As always, don’t hesitate to reach out to the ClearFast team at support@drinkcf.com if you have any questions at all! 

Categories
Wellness + Medical Tips

Electrolytes for Hydration and Healing: What They Are & Why You Need Them

Ah, electrolytes—we know they’re good, and we know we need them…but what exactly are they? And, more importantly, what’s the deal with the importance of electrolytes for hydration and healing? If you find yourself wondering why in the world you hear so much talk about the power of electrolytes for hydration and unsure of what, exactly, that means (or what electrolytes even are in the first place)—not to fear: you’re not alone. Today on the blog we’re answering all of your electrolyte-related questions, starting with the most pressing: What are they, anyway?

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Ok, so what are electrolytes? 

Electrolytes are simply minerals that are electric. This includes minerals like calcium, sodium, potassium, and magnesium. (Are we taking you back to your high-school chemistry class yet?) When in a fluid environment (i.e. water), these minerals carry an electric charge. Looking for another explanation? Scientific American puts it this way: “In the world of nutrition, we use the word ‘electrolyte’ more specifically to refer to minerals dissolved in the body’s fluids, creating electrically charged ions. The electrolytes that are the most important in nutrition are sodium, potassium, calcium, magnesium, and phosphate.”

What role do electrolytes play in our bodies?

Electrolytes are like the little engines that can in our bodies. They serve a number of roles, which, together, help to ensure our cells, tissues, and fluids can “communicate,” allowing our bodies to function properly. These roles include:

  • Sparking nerve impulses (nerve impulses allow muscles to contract, which, for example keeps your heart beating)
  • Balancing the amount of water in our bodies
  • Balancing blood acidity and blood pressure
  • Aiding in rebuilding damaged tissues

How do you lose electrolytes, and who is susceptible to electrolyte depletion?

You don’t just lose water when you sweat—you also lose electrolytes. So, athletes who train regularly, those who workout in heated fitness classes (like hot yoga, hot barre, hot bootcamp, etc.) regularly, and even those who live in humid clients are all susceptible to electrolyte depletion. The elderly can also be susceptible—along with those with heart failure, kidney disease, or women who are breastfeeding. People who take laxatives or diuretics are also susceptible to major electrolyte loss. Another group susceptible to dehydration and electrolyte depletion is people undergoing surgery. When patients are directed to fast from midnight (an old-school instruction that’s not science-based), they often end up vastly dehydrated and malnourished prior to undergoing anesthesia. A great way to stay safe for surgery by ensuring your stomach is empty while still maintaining a proper electrolyte balance (which is so important for a healthy and fast recovery) is to ask your doctor about consuming a presurgery drink like ClearFast prior to your procedure in place of traditional fasting from midnight. (Read more about talking to your doctor about using a presurgery drink here!)

Why do you need electrolytes for hydration and healing?

So what, exactly, makes electrolytes for hydration so important? Electrolytes are essential to a properly functioning body—and they’re even more so essential to a properly hydrated body. They are the minerals responsible for directing water to those areas in your body that need it most. They also help maintain optimal fluid balance within cells themselves. When we sweat, it is electrolytes that do the important job of keeping proper water balances both inside and outside of our cells. This helps us stay properly hydrated and ensures our body can function well overall, which is essential for healing after something like surgery or a medical procedure. Put simply: without electrolytes, your heart wouldn’t beat and you wouldn’t be able to function. (Say what?)

Do sports drinks provide proper electrolytes for hydration

In a word—no! According to Elete Co., “Despite their popularity amongst certain groups, sports drinks are a poor choice to stay hydrated.” Sports drinks are essentially simple-sugar-laden water with a little sodium thrown in, touted as “electrolyte replenishment.” Also according to Elete Co., the simple sugar in Gatorade® is equivalent to 13 Tootsie Rolls. And the simple sugar in Powerade®? Well, that’s equivalent to 16 Tootsie rolls. (16 Tootsie Rolls—think about that!)

When you’re using electrolytes for hydration and healing, it’s important to look for balance. You want to choose a drink that offers a proper balance of electrolytes and healthy carbohydrates—and one that isn’t chock-full of simple sugars (which can further dehydrate you by reducing the amount of fluid your body is able to retain). Specially formulated for use in luminary hospitals across the U.S., the ClearFast preop drink contains electrolytes for hydration (as properly balanced sodium and potassium), 50 grams of complex carbohydrates (rather than simple sugars), is clear and colorless (kiss harmful colored dyes goodbye), is free of preservatives, and is gluten-free and full of all-natural ingredients—so it’s a perfect choice for those looking for electrolytes for hydration and healing.

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Overall, when it comes to electrolytes for hydration, it all comes down to choosing a drink that’s well balanced…rather than one that’s chock-full of as much sugar as you’d find in Halloween candy. Ready to have ClearFast on-hand for the next time you need medical-grade hydration at your fingertips after an electrolyte-depleting workout or procedure? You can order ClearFast here or reach out to the ClearFast team at support@drinkcf.com if you have any questions at all. We’re always here and happy to help!

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