by kelsey | Jun 16, 2015 | Cooking Tips, Diet, Food, Weight Management, Wellness/Health
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 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 Dan | Jun 14, 2015 | Etc.
Yesterday, Saturday, June 13, marked another successful Hospital Hill Run/Walk. It was our 19th year, and we had close to 200 people! The weather was great, low 60’s, mild breeze…as a runner, you could not ask for much more. It also happen to be National Get Outdoor Day, so it was a great way to kick it off with the run. Below are several pictures of the event…Sarah, and my daughter Molly, and sister-in-law Suzy;registration, runners/walkers getting ready; past marathon running partner Tom, with Tim, and Brian as our bike rider leader; and nurses from Brown Clinic, both past and present, with Chris, Susan, and Shelly. It was a great way to spend the morning with other walkers/runners, and of course, friends! We can all be outside, enjoy the weather, and get some exercise at the same time. Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 2816
by kelsey | Jun 10, 2015 | Cooking Tips, Diabetes, Diet, Food, Weight Management, Wellness/Health
When people think of summer it brings to mind family reunions, picnics, campfires and consequently hotdogs, potato salads, and s’mores. Here are some tips to make those summer months healthier:
-Summer is the best time of the year for fruits and vegetables! More fruits and vegetables are in season and are wonderful to incorporate in your diet. Try planting your own garden or checking out the local farmer’s market to stock up on a variety of fruits and vegetables. Our farmer’s market is open every Saturday morning in the Runnings parking lot.
-Hotdogs and burgers are trademarks for summer. Instead of a sodium and fat packed hotdog or brat try to go for grilled chicken or lean red meats. If you are really craving that hotdog opt for the lower in fat turkey dog or all beef dog and watch your portions.
– Macaroni salad and potato salad are featured at the usual family get-together. The majority of these salads are going to contain high amounts of fat. Opt for fresh fruit or bring your own salad made with a low fat mayonnaise, low-fat Greek yogurt, or low fat sour cream.
-Be sure to drink plenty of water! Having at least eight 8oz. glasses a day is important to stay hydrated during the hot summer months.
– As for the infamous s’more, try dark chocolate and bananas (replacing the marshmallow) which will give you some antioxidants as well as taste great! Or just cut your portion to one s’more since it’s hard to mess with a classic!
-Get active! If you do indulge in some tasty, not-so-healthy treats this summer, just be sure to get in a little extra activity to balance your calories in with your calories out. Take advantage of the nice weather and get outside!
-Kelsey
by kelsey | Jun 9, 2015 | Etc., Exercise, Family, Heart Health, Motivation, Weight Management, Wellness/Health
The first outdoor walking club get together was a success! This is a great way to get out and enjoy the beautiful trail system while getting some activity! Be sure to check out the next get together this Friday Stokes-Thomas City Park (at the Veterans Memorial)!
When: Each Friday morning at 9:00 a.m. for around an hour each week.
Cost: Free of charge
We will walk at a comfortable pace, so come and join the social aspect of being outside with friends and getting some exercise.
Dates:
June 12 Stokes-Thomas City Park (at the Veterans Memorial)
June 19 Mt. Hope Cemetary (by the front entrance)
June 26 Redlin Art Center (by the front entrance)
July 3 No Walk Scheduled
July 10 Joy Ranch (parking lot near SE side of Main St.)
July 17 Jackson Park (in the parking lot across from Cattail Crossing)
July 24 Bramble Park Zoo (by the picnic shelter)
July 31 Eastwoods Park (by the playground)
August 7 Slumberland Disc Golf Course (in the parking lot)
August 14 Stokes-Thomas City Park (at the Veterans Memorial)
For more information call Jeremy @ 882-6260
by Dan | Jun 7, 2015 | Etc.
It is that time of year again. The Hospital Hill Run is this coming Saturday, June 13, 8AM. It has been 19 years now, and still going strong. I originally started this event as a means to get people out and exercise, whether walking or running. I just wanted to get people out and move! It is now become a goal for people…wanting to finish this race, and “do the Hill”! The finish line is at the top, and it has created a challenge for many of us. No matter how many time many of us may of done this, that Hill presents a challenge to us all every time. So, join us this Saturday…food, activity…tradition! (The shirts this year are really cool too!) Here are some pictures of the event, and sponsors. The link to also download an application can be found at www.prairielake.com, and view under events. The link is on the June 13 date, and you can download a registration form there as well. Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 2809
