June is national dairy month, thus it’s a great time to recognize and discuss the benefits we can get from dairy in our diets. Cow’s milk is the richest source of well-absorbed calcium and is actually absorbed better (about 25%) than the calcium in soy milk. There is about 300 mg of calcium in an 8 oz serving of milk and we recommend getting at least 3 servings of dairy a day. A serving is equal to an 8oz (1 cup) serving of milk, 6 oz tub of yogurt, 1 oz cheese, 1/2 c cottage cheese. In addition to calcium, cow’s milk is an excellent source of phosphorus, vitamin B12, potassium, riboflavin, vitamin A, vitamin D, protein, and niacin…totalling 9 nutrients compared to only 4-5 nutrients found in soy and almond milk.
There are many other types of “milks” out there such as almond, rice, coconut, and soy, however these drinks are not the same as cow’s milk in regards to the nutritional qualities. Many of these milks use fortification (adding nutrients), whereas the nutrients are found naturally in cow’s milk. Below is a list from the Midwest Dairy Association about these beverage’s nutrient sources and nutrition quality (http://www.midwestdairy.com/0p335/dairy-imitators/)
“Soy beverages are made from soybeans and are a good source of protein. However, according to the Protein Digestibility Corrected Amino Acid Score (PDCAAS), soy protein is a lower quality protein than the whey protein found in dairy products. Rice-based beverages are generally processed from brown rice and are fortified with nutrients such as calcium and vitamin D. Rice beverages typically contain only one gram of protein compared to eight grams in cow’s milk. Nut-based beverages can be ground from any nut and the most popular is almond. Almond beverages only supply one gram of protein per serving and lack many of the natural benefits found in almonds. Seed-based beverages, such as hemp, are newer to the marketplace. Their nutritional benefit is touted to be their omega fatty acid content. Similar to the other beverages, they also fall short on protein.”
Often times, these other “milks” contain higher sugar content, less calcium, less protein, and are absorbed less than those benefits in cow’s milk. Now if you have a lactose intolerance or milk allergy, these are certainly options for you, however if you do not have an allergy or intolerance, I highly encourage you to work towards getting your 3 a day servings of dairy and preferably low fat dairy. It will not only provide you with excellent vitamins and minerals to keep your bones and muscles healthy and strong, it will also provide you with an excellent source of protein.
For more information on the benefits of dairy, you can visit www.midwestdairy.com.
I know I will enjoy a nice glass of cold milk tonight with supper, I hope you do too!
-Kelsey
It has been 2 months, and I got to start running again this last week! It is tough, but boy does it feel good! You don’t know how much you can miss something until you don’t have it anymore. I have only been going 2 miles at a stretch, and I am tired after this, but each day keeps getting better. So far, it has either been with Sarah or with our run group. One of these days, I will have to venture out on my own again…as long as Sarah lets me! The walking has been good too, but it is not the same as running. Both allow me to relax, and think, and just let my mind wander, but to me, it is just easier to be distracted from that thinking time with walking because it is so much slower. When I am running on my own, it is just my thoughts, and my breathing. Time to solve my days problems, and figure out what I could have done better that day, or if it was in the morning, what could I have done better yesterday, and what do I have to work on more today. We are never perfect, and we will always make mistakes. But, you keep trying, and you keep pushing. We all have room for improvement. Life is all about struggles, some bigger than others. But you keep coming back, and you try to get your life back on track for what is as close to normal for you as it can get.
Some of the walks in the evening along the lake when the sun is starting to set, and the trees are all coming to life…it can take your breath away some times. You literally feel like you are coming back to life. And for me, I am! The last week I had all my kids home, and it is nice to once again have home feel like it used to. Sarah and I have been adjusting to the empty nest now for awhile, but it is nice having the kids home. It is really tough when they leave, and is especially tough when Megan leaves because we don’t get to see her very often with her living in Virginia. We talk and or text every day, multiple times, but it is not the same. The one evening she was home we were out sitting in front of the fire pit, and just talking. Talking about life in general, and going over the goals each of us has, and what adventures, struggles, fun life may have in store for us going forward. That is what makes life interesting. It is always different, and rarely does it always goes as planned. You have to be ready to adapt, and make adjustments on the fly. I realize that more than ever now. When your own mortality comes into check, it tends to put a whole different perspective on things. We are not going to live forever. Don’t waste any of it! Make your days fulfilling and fun. Keep setting those goals, and trying to achieve more. Keep learning, and trying new things. That is where the running helps me…it literally helps me slow down time so that I can put my head around things, and figure life out, and plan on where or what I want to do next.
With my kids, there are always challenges that come up. Did we raise them right? Did we teach them to be responsible adults? Did we teach them the important things in life? We certainly instilled the benefits of keeping active, and being responsible for your own health. We all need to do that. That is the struggle many times in clinic. You try to help somebody, and encourage them to exercise, and eat better, but some days it is like banging your head on the wall! I can talk, talk, talk, but it only goes so far. That is still the main reason of working on another exercise streak, and why my last one was so important to me. I was trying to show that it could be done, and with no excuses. At least excuses for not doing it. There were always days where some complaining came into play. The weather, and all of the obligations to get done for the day always play a factor. But they were just minor “road blocks” that get in the way, at least if you let them.
Zeus sure loves having everybody home as well. More hugs, time spent with the kids, and more people for him to protect! But, he still gets to spend time with Sarah and I!
I will start going with him alone now too this week. Before, I did not go alone with him just because of his size, and trying to keep control with the leash. I was limited on how much lifting I could do, but it is now time to get back to normal here too!
Now is also the time for Sarah and I to spend more quality time together too. We did not always get that luxury before, but things have changed now. We have to make that time. We don’t know what time will bring going forward. We may not have as much time as we think we do. Never take it for granted. Keep yourself motivated to take care of yourself. The potential longer term benefits of this are truly priceless!
How true, how true! For me anyway. You all need to find out what the magic pill may be for you! Don’t give up trying. Life is too short to not keep trying. As I have written before, only you can find the answer to the question: “What is your why?” Discover your reasons why you want to be around, and then figure out what you can do to help with it. You can’t rely on new medical breakthroughs, science, or new pills for this or that. You have to meet it halfway and work on it too. Keep striving. Keep moving…everybody! Keep moving!!!!
The weather is finally getting warmer, days are getting longer, and school is out. Summer! This is the perfect time to improve your wellbeing and enjoy the season. Here are a few simple steps to boost your personal health this summer:
1. Berries Add a cup of mixed o fresh berries to your day – blackberries, blueberries, or strawberries. They will help you load up on antioxidants, which may help prevent damage to tissues and reduce the risks of age-related illnesses. Berries are also rich in fiber, which helps keep cholesterol low and may even help prevent some cancers.
2. Fruit-Infused Water Tired of plain old water? Add some extra flavor by throwing in some fruit with your water! This is a healthier option than juices or energy drinks and adds tons of nutrients to staying hydrated in the summer heat. Some ideas: Orange-kiwi Raspberry-mint Blueberry-lime Lemon-cucumber Strawberry-basil
3. Get Outside To improve your stress level, get outside and plant a small garden, cultivate a flower box, or plant a few flower pots. Being outdoors can help create a positive attitude and boost your mental health. o Take advantage of the nice weather and pick an outdoor activity – going on a hike, taking a walk, playing games with your children – to get some physical activity.
It was a busy weekend! Memorial Day weekend; my daughter Molly had her wedding shower; my other daughter Megan flew home from Virginia for this; and Nick graduated from Augustana! Fun and excitement!
Proud parents! Nothing makes you happier than to see your kids succeed…other than seeing your kids happy, together, and supporting each other!
Megan surprised Nick by flying home for his graduation! Megan has always been like a “mother hen” to Nick. Nick may not show it, but deep down (really deep down!) he likes it, but just won’t admit it! It was great having everybody home…together!
With everybody home, it was a good time for everybody to get together for a wedding shower for Molly. The wedding date is coming up…August 17! The excitement is building!
We all went out to eat that night to celebrate Nick’s graduation. Just spending time together was wonderful!
Of course, Zeus could not be left out. I don’t know between the 2 who missed the other one more, Zeus, or Megan! It was a short weekend for having hugs, and Zeus was not going to miss out on any of them! If you could read Zeus’s mind, it would be: “What do you mean she has to stop hugging me? And what do you mean she is leaving already?”
Even though it was a busy, crammed weekend, there was still always time to go out and be active, and exercise! Megan got to have some walks with Zeus as well, so everybody loved it!
Sarah and I got some runs in! I am now up to 2 miles, and the last one was non stop…no walking breaks! Yay! It felt good, but boy, do I have a ways to go! I am glad I am back out trying to run too! Most of all, I am glad I am here to experience weekends like the one we just had. Spending time with family…nothing is better! This is why we strive to survive. This is what life is all about! I hope you had a great weekend too, and continue to keep creating memories for you and your family. It truly is priceless! Keep moving everybody!
Memorial Day is just a few days away and I am
guessing many of you have picnics and outdoor cooking/eating plans! Practicing
proper food safety is essential with summer outdoor cooking. Here are some easy
tips to make sure that you and your family have the safest and best picnics
possible this summer:
Safe food handling◦ Wash your hands before preparing your food and when dealing with meats and fresh produce. Try to limit cross-contamination by cleaning prep surfaces often. If you don’t have running water where you are, be sure to bring anti-bacterial wipes with.
•When putting your beautifully prepared food
in a basket make sure that you have utensils for raw food and cooked foods. If
you have uncooked meats like hamburger, chicken, etc., make sure that they are
packed in secure containers that won’t leak. Pack them together and at the
bottom of the cooler in case juice from the food leaks.
•One recommendation for properly cooked food would be a food thermometer. Make sure that your grilled foods reach a temperature of 145 degrees Fahrenheit for steaks, roasts, and chops, 160 degrees for ground meat and 15 degrees for poultry.
Chilling picnic foods
Keep food at or below 40 degrees F
◦Pack in insulated cooler with ice or ice packs
◦A filled cooler keeps cooler longer than a partially full cooler
◦Have meat thawed in the refrigerator before your put in the cooler
◦Wait until the last moment to put perishable food items in the cooler
◦If bringing food and drinks, try to keep drinks in separate cooler◾This will allow for less cool air to escape
when getting beverages from cooler
Keep cooler in the shade ◦If perishable food left out for more than two hours throw away. If it is especially warm (greater than 90 degrees F) throw away in one hour ◦Keep cooked food above 140 degrees
Most of all enjoy the fun times spent with
family and friends!
The official kick off to summer and picnic season is this weekend: Memorial Day Holiday! This time of year always bring great cookouts and picnics. Typical picnic foods consist of burgers, brats, hotdogs, chips, and high calorie salads such as macaroni and potato salads. These are all very tasty foods, but they are also all very high in calories, fat, and sodium. Cookouts don’t have to bust the calorie bank. Choose your foods wisely and plan your menus to include a few healthy options and make substitutions like the meal examples below to help you fully enjoy each cookout while aiding in a healthy heart and waistline.
Eat This
90% lean hamburger with whole wheat thin bun
Grilled chicken breast
Grilled shrimp
Tossed Salad with light dressing
Fresh veggies with light ranch dip
Baked chips
Fruit salad
Angel food cake with light cool whip and strawberries
