by kelsey | Jan 11, 2017 | Diet, Food, Heart Health, Weight Management, Wellness/Health
Today is National Milk Day… so I decided today would be a good day to discuss the benefits of dairy…and let me tell you, there are many!! 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 or contact my good friend and fellow Registered Dietitian Whitney Jerman at wjerman@midwestdairy.com.
I know I will enjoy a nice glass of cold milk tonight with supper, I hope you do too!
-Kelsey
by kelsey | Jan 10, 2017 | Cooking Tips, Diabetes, Diet, Food, Heart Health, Weight Management, Wellness/Health
One of the most challenging aisles in the grocery store is the cereal and granola bar aisle as there are so many choices and it’s hard to know what’s good and what’s not! For those regular followers of our blog, you probably know by now that you should choose a whole grain cereal, but from there…how do you decipher which choice is better than another?! Well, let’s start with the basics…you want to avoid any of the real high sugar cereals such as Lucky Charms, Cocoa Pebbles, etc due to their high levels of white, refined sugars.
Here are some tips to help you make a healthy choices:
• 8 grams (g) of sugar or less/serving, if the cereal contains 3 g or less of fiber/serving
• 16 g or less of sugar/serving, if the cereal contains 5 g or more of fiber/serving
Note: raisin bran contains 20 g of sugar/serving and is the exception to the rule—still a great choice due to its higher fiber content)
• Instant hot cereals should contain no more than 100-150 milligrams (mg) of sodium/serving
In addition, be sure to fully read the nutrition facts label and not rely on the manufacturers marketing claims as they can often be misleading!
A way to make breakfast a more balanced meal is to add a source of protein and a serving of fruit to your meal. With the balance of protein, fiber found in your cereal, and some natural sugars, you are set to start your day off in a great way!
-Kelsey
by Dan | Jan 8, 2017 | Exercise, Goals, Motivation, Wellness/Health
We all have dreams. The difference for some of us is that it just stays in the thinking process, and not the doing process. We need to learn to convince ourselves that if it is our dream, then we need to go for it…and going for it means we need to work for it. Nothing just happens, at least in real life.
Don’t let your mind hold you back. That little voice in your head that tells you that you can’t do something…ignore it! Listen to you! It may seem impossible, but truly only in your own mind.
Steve had a dream. He wanted to finish a Marathon. After overcoming health issues, he was able to do it. Here we are coming to the finish line of the Disney Marathon! He did it! He achieved his dream. He worked his butt off, overcame adversity, but he never quit. He became better. I was there for support, and as a training partner, and I became better as a result too.
Don’t doubt yourself! Keep pushing, keep trying! Keep focusing on why it is a dream for you, and why you want it.
We just happen to have the hardware to prove it too! I think of this as icing on the cake! It is nice to have, but it is not the reason we did this. The fact that we could…that he could…is what is important.
This was the perfect place to go live out a dream. It really is a Kingdom of Dreams…for everybody. You are never too old to dream, to believe, and to enjoy the things in life that can come by achieving your dreams. How much better you can be by achieving your dreams in indescribable!
So let it go! Dream Big! If it is something you dream of, then start planning on how you are going to achieve it? What is it going to take for you to do it? There is give and take on everything. What is it going to take and what are you willing to give? Only you can decide that.
Do you have the courage? Do you have a dream? What is it? Disney was the perfect place to have this dream fulfilled. Go for it…and become a better you in the process!
Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 3390
by kelsey | Jan 4, 2017 | Etc.
Winter is here which means flu and illness are at it’s peak. Nutrition can play a key role in boosting your immune system to keep you healthy. A healthy and balanced diet not only helps your heart and your waist line, but it aids in a healthy immune system as well….especially a diet rich in fruits and vegetables. Vitamins and minerals, especially vitamin C is helpful in boosting your immune system. Vitamin C is very rich in citrus fruits such as oranges. Sleep can also make a difference. If you aren’t getting at least 7-8 hours of sleep most nights of the week, your immune system can be weak and more susceptible to illness. Another essential method to ward off illness is proper hand washing. Thoroughly wash your hands for at least 20-30 seconds under warm, soapy water regularly throughout the day. Using hand sanitizer is also beneficial. Taking good care of yourself will help you live a longer and healthier life, but it will also keep your immune system strong to fight off infections and illness…which is ever more important right now during flu season!
Strive to get your 5 a day fruits and veggies, engage in regular activity, and practice good sleep habits, and your immune system will be in prime shape to keep you healthy!
-Kelsey
by kelsey | Jan 3, 2017 | Diet, Goals, Heart Health, Motivation, Weight Management, Wellness/Health
Happy New Year! With the new year, you may have considered setting some of those famous New Year’s Resolutions. We confidently vow to shed pounds and inches to change our lives for the better but these resolutions tend to fail. We often set lofty goals like “ I will lose 15 pounds” which is a valid goal but could take several months-year to properly reach it. We tend to eat too little and exercise to vigorously during the first couple of days just to give up in frustration and hunger. I am not a big fan of resolutions, because they typically aren’t followed long term, I am however a big fan of lifestyle changes!
Here are some tips and guidelines to assist you in achieving and maintaining a healthy weight loss and lifestyle change:
¨ Set realistic, short-term goals such as “I will lose 1 pound/week.” After success with the first reasonable goal, the next goals will seem attainable.
¨ Do not keep junk food at the house. If unhealthy choices are in sight, you might be tempted to reach for them. Remember, out of sight, out of mind!
¨ Eat a serving of protein and whole grains to feel full longer which could curb hunger cues.
¨ Eat the majority of food during the earlier parts of your day. This can help end that bad habit of late night snacking.
¨ Pay attention to feelings like boredom, loneliness, stress, and fatigue, which can cause mindless eating. Only eat when you are actually hungry and think of food as fuel.
¨ Use smaller plates, bowls, etc. to help keep portions under control. This could help trick the mind into thinking you are eating a large portion.
¨ Eat slowly and away from distraction, if possible. This will allow you to pay attention to any cues of becoming full. Remember it takes 20 minutes for you to feel full.
¨ Try to get more active each day. By aiming to increase your exercise level by 10 minutes each day, you can build up strength and stamina gradually, which could help you from not quitting exercising in frustration.
These guidelines can help end the New Year’s resolution failures and hopefully create healthy, lifelong habits. If you would like individual help, please contact me…I would love to work with you!
-Kelsey
