Our Earth...Our Products...Our Passion

Debbie's Fave - The Delectable German Pancake

2012-02-29T08:00:00.000-06:00

Debbie adds her recipe to the mix to round our our month of "Staff Breakfast Faves." About her "Oven (or German) Pancake, Debbie says, "I served this many many times when our 3 children were growing up, and it is a favorite of theirs too. What's not to love......butter, butter, butter!" Enjoy!

Ingredients:

1 cube butter
1 cup flour
1 cup milk
6 eggs
1 t salt
1 T sugar

Method:

In a 400 degree oven, melt butter in a 9"x13" baking dish. Combine remaining ingredients in a blender and mix well. Pour into melted butter and bake for 15 minutes. Sarve warm with syrup and powdered sugar or top with any favorite topping (fruit, scrambled eggs, bacon...)

Rethinking Fat for Heart Health

2012-02-25T08:00:00.000-06:00

For years, dietary fat has been the food world's four-letter word. We have been trained to shun foods with saturated fat, too much total fat, and eliminate trans fats all together. But the nutrition world is constantly evolving and new research is painting a broader, more nuanced picture of the role fat has to play in the diet. Scientists are discovering that our firmly held views on saturated fatty acids may be too simplistic and that fatty-acid profiles differ based on their incorporation into various foods. For example, the saturated fatty acid profile of cheese is different than butter and the subsequent impact on the body is also different. When evaluated as part of a whole food, we see that interactions between various nutrients impact the way dietary fat is digested, absorbed, and utilized. We also see that different fat-containing foods impact cardiovascular disease risk in different ways.

Recent research demonstrates that the fatty-acid profile and unique combination of nutrients in dairy products may positively impact blood pressure, blood lipids, blood sugar, and reduce risk for type 2 diabetes - all parameters that reduce risk for metabolic syndrome. Although researchers are still working to identify the exact mechanisms by which dairy improves cardiovascular health, they believe that the answer lies in the way dairy's unique package of nutrients, including calcium, magnesium, whey protein, and saturated fatty acids interact with one another.

Furthermore, a recent study in the European Journal of Nutrition showed that the consumption of full-fat dairy products did not affect biomarkers associated with inflammation and atherogenesis. This suggests that we may need to reconsider food-based recommendations for reducing cardiovascular disease risk. (Read more about the study here.)

So what does all this research mean for health professionals looking to guide patients?
This research suggests that we move from a nutrient-centric approach to a broader-based view of how whole foods and eating patterns impact health. For example, instead of worrying so much about the amount of total or saturated fat, consider the food itself and its place in an overall eating pattern.

The "Take Home" Messages for Dairy:

When making diet recommendations, saturated fat cannot be taken out of context. Based on the complimentary nutrients, fat-containing foods impact biomarkers and risk factors for cardiovascular disease differently.
As part of a balanced diet, diary's unique combination of nutrients, including full-fat dairy, may reduce risk for cardiovascular disease and metabolic syndrome.
Since full-fat dairy products contain more calories than their low fat and fat free counterparts, attention to overall diet patterns and total caloric intake remains important for those looking to lose and maintain weight.

Beyond Your Basic Oatmeal...

2012-02-22T11:00:00.000-06:00

Becky's twists on traditional oatmeal jazz up this breakfast classic...

Growing up, Becky remembers eating "mush" every morning and vowed never to touch oatmeal again. But having come up with ways to enhance the taste, texture, and appearance of these nutritious, fiber-containing flakes, she is beginning to rethink that vow.

For the Chocolate Lover...
Prepare oatmeal according to package directions (use milk in place of water for a creamier texture). Once cooked, stir in additional milk to your preferred consistency. For each serving stir in 1-3 teaspoons dark chocolate syrup. Spoon oats into serving bowls and top each with a little shaved chocolate, chocolate chips, chopped nuts or a drizzle of chocolate syrup. Serve with a splash of milk or cream.

Chocolate Oats

Fan of Creme Brûlée?
This recipe is not only a great source of nutrients, but it is also a beautiful way to start the day. Prepare oatmeal according to package directions (use milk in place of water for a creamier texture). Once cooked, stir in additional milk to your preferred consistency. Scoop prepared oatmeal into individual ramekins and sprinkle with 1-3 teaspoons brown sugar. Place the ramekins under a broiler, close to the heat source, for 2-3 minutes or until the sugar begins to caramelize and form a crust. (you can also use a torch to caramelize the sugar). Allow the oatmeal to set for ~5min, then garnish with berries and a mint leaf. Serve with an additional splash of milk or cream.

Creme Brûlée Oatmeal

More of a morning 'Savory-Tooth'?
We traditionally top oats with sweeter fare - fresh/dried fruit, sugar...but why limit ourselves? Like grits, oats can be a great medium for all sorts of flavors. To make basic savory oats, start by cooking the oats according to package directions. Use milk instead of water for a creamier texture. For each serving, stir in ~1oz of cheese. Experiment with different cheese varieties to suit your taste preferences (Asiago, Swiss, Gruyere, Sharp Cheddar...) Season with salt and pepper and top with ham, a crumble of bacon, or even a fried egg. For an additional nutrient boost, add some sautéed veggies.

Savory Oats

For more detailed oatmeal recipes, check out our website.

Jenn's (Not So Traditional) Breakfast Fave...

2012-02-15T10:41:00.000-06:00

Our next installment of "Staff's Breakfast Faves" comes from Jenn. Jenn's two daughters eat breakfast every morning, but Hannah isn't the biggest breakfast-food fan. Instead, she prefers a warm quesadilla. This is a great reminder that breakfast doesn't have to be limited to breakfast-type foods. Nourishment in the morning is what is most important, and making a quesadilla is as simple as pouring a bowl of cereal.

Hannah's Breakfast of Choice:
Cheese Quesadilla & a glass of Chocolate Milk!

Jenn starts with a flour tortilla, tops it with some shredded cheese (Hannah prefers cheddar), pops it in the microwave just until the cheese is melted and the tortilla is warmed, and voila! Breakfast is served. Hannah gets her brain-boosting carbohydrates from the flour tortilla and some "staying power" from the protein-filled cheese. Cheese also delivers the added boost of calcium, vitamin D, and potassium. With a chocolate milk on the side, Hannah is ready to face the day.

Do you have an unconventional breakfast favorite?

Libby's Breakfast Cookies

2012-02-09T10:00:00.000-06:00

Let's face it...many of us are rushing out the door in the morning. There is too much to do, not a lot of time, and while the idea of sitting down to even a 10-minute breakfast sounds great, it is often a luxury that we don't prioritize. It is just for this reason that Libby loves these breakfast cookies. The oats, whole wheat flour, and oat bran combine with the non fat dry milk power and nuts to deliver a one-two fiber-protein punch. Toss in some OJ, applesauce, and honey for some natural sweetness and these on-the-go breakfast cookies are a great way to accomplish all of your morning tasks, including "eat a healthy breakfast." And Libby would know.... In addition to working for Dairy Council, Libby manages horses, donkeys, doggies, and goats on her hobby farm just outside Reno. Whether she is out for a morning ride, a run with the dogs, or just doing chores before work, these breakfast cookies have become a morning staple.
Here's how to make 'em...

Ingredients:

1 cup oatbran
¾ cup orange juice
1 cup + 1 T applesauce,unsweetened
1 T canola oil
1 cup honey
1/3 cup firmly packed brown sugar
3 eggs
1 ½ T vanilla
1 T grated orange rind
1 ½ cup whole wheat flour
1 ½ cup all-purpose flour
1 T baking powder
1 ½ tsp baking soda
1 cup non-fat dry milk
3 cups dry oats (quick cooking orold fashioned)
1 cup nuts
1 cup raisins

Method:
Preheat oven to 375 degrees

Mix first 2 ingredients togetherand set aside

Combine applesauce through gratedorange rind in a large bowl and mix with mixer

Mix flour, baking powder andbaking soda together and add to applesauce mixture, mix lightly

Add soaked oatbran and allremaining ingredients to the mixture and mix thoroughly with a spoon

Spray baking sheets with nonstickcooking spray

Drop by slightly heapingtalbelspoons a full 2” apart.

Bake for 12 to 14 minutes

Clean Out the Fridge Breakfast Strata

2012-02-01T08:00:00.000-06:00

Bear with me...I am going to relate a Christmas Tradition. I know it's February, but this story does have a point. During February, in addition to National Heart Month, we also celebrate National Hot Breakfast Month (who knew there was such a month!). Each Wednesday throughout the month we will be sharing a "Staff Breakfast Fave," and this first recipe for an egg strata comes from a dish my family enjoys on Christmas morning.

It has always been a tradition in my family to take a break from the merriment of Christmas gift-giving and gift-unwrapping to enjoy breakfast together. Growing up, mom ALWAYS made cinnamon rolls, we called them "sticky buns" and they were a once-a-year treat. Just the smell as they cooked was scrumptious. In recent years, I decided that the cinnamon rolls needed a savory counterpart. Perhaps my dietitian brain was calling for a bit of protein and "color" or perhaps I was inspired (or challenged) by Sarah Jessica Parker's strata disaster in the movie The Family Stone, but nevertheless about 4 years ago it became part of our Christmas morning. An egg strata is simple, very forgiving, and you can easily prepare it in advance. I don't think I have ever made the same strata twice, and this year was no exception. It is a great opportunity to use up odds and ends from Christmas cooking and throw in some veggies to keep them from falling victim to the post holiday clean-out-the-fridge inevitability. Here is what I did this year with some notes and suggestions on how you can make adjustments.

Ingredients:

10-12 eggs (number of eggs depends on the size of your baking dish and the amount of other goodies you toss into the mix)
1/2 - 3/4 cup milk (more if needed)
3/4 of stale baguette, torn into small pieces (about 1")
1 shallot (you can use either a red or yellow onion as well)
1/2 package or 2 oz prosciutto, thinly sliced (crumbled sausage, or ham also works well)
1 bunch of collard greens, washed & dried, stems removed and cut into thin long strips (other vitamin-k rich greens like kale or swiss chard also works. Frozen spinach, thawed and drained can work too)
1 small delicata squash, seeded (you can leave the skin on) and sliced into 1/2 inch cubes (I had this lying around, but you can substitute any winter squash or omit the squash and use extra potatoes)
2 small Yukon gold or other small variety potato, peeled and sliced into 1/2 inch cubes
2 Tbsp olive oil, divided
3/4 cup Parmesan cheese - crumbled (shredded or shaved also works as will a sharp cheddar), divided
2-3 Tbsp pine nuts (optional)
salt and pepper to taste

Method:

Preheat oven to 350 degrees
Spray a 9x13 baking dish (or equivalent baker) with non-stick cooking spray
In a separate, smaller baking dish, toss the squash and potatoes with 1 Tbsp olive oil. Season with salt and pepper and place in the oven until soft, about 35-40 minutes, stirring once.
In a large skillet, heat the remaining Tbsp of olive oil over medium heat, add the shallot and cook 1-2 minutes, then add the prosciutto and continue to sauté until the shallots are soft and the prosciutto is beginning to get a bit crispy. Add the collard greens and stir until they are bright green and beginning to soften. Turn off the stove and let cool for a few minutes).
In a large bowl, combine the eggs, milk, and 1/2 the cheese. Add the sautéed greens and prosciutto, as well as the roasted squash and potatoes. gently stir in the bread. The mixture should be moist, but not overly soupy. If there is too much liquid, add more bread. If the mixture is too dry, add another egg or some more milk.
Pour/scrape the mixture into the prepared baking dish. Cover with foil. If ready to bake, cook for 25 minutes, remove foil and cook a remaining 25 minutes or until the egg mixture is set and the top is beginning to brown. If you are not ready to bake, place the covered dish in the refrigerator. Can be made 1 day in advance.

Notes: In previous years, I have omitted the squash and potatoes and used bell pepper (1-2 diced). This eliminates the veggie-roasting step. Let your refrigerator and your mental inspiration guide you and enjoy this yummy hot breakfast to celebrate National Hot Breakfast Month.

A Multifaceted View

2012-01-23T18:36:00.001-06:00

Safe to Say Obesity is Complex?

The state of our health is a complex issue, multifaceted and multidimensional. Energy Balance, the equation relating the food calories we ingest to the metabolic calories we expend is influenced by a multitude of factors. This "Influence Diagram" illustrates the interconnectedness of these factors and offers a great visual representation to the conundrum facing health professionals. To improve health, we can't target a single area. Taking a look at psychology, physiology, food production, our food and eating environments, and our social network gives us a hint as to how these factors influence food consumption and individual activity. Click on the photo above to take you to an interactive display.

More Research Supporting Chocolate Milk as an IDEAL Recovery Beverage

2012-01-11T09:32:00.002-06:00

Two studies published in late 2011 add to the growing body of research supporting low fat chocolate milk as an ideal post-exercise recovery beverage. Here's the lowdown on what the researchers found:

The first study, publish in ACSM's Medicine and Science in Sports and Exercise examined the effects of fat free chocolate milk on protein metabolism post exercise. The researchers wanted to determine whether men who consumed 16oz of chocolate milk after exercise rebuilt muscle more quickly that people who consumed the same amount of calories and fluid from a carbohydrate-only beverage. Results showed that the combination of nutrients in chocolate milk made a significant difference. Muscle protein synthesis was higher, whole body protein breakdown was lower, muscle glycogen was replenished and in a subsequent exercise bout (after a 3 hour recovery period), subjects were able to exercise 23% longer before reaching exhaustion.
A second article published in the Journal of Strength and Conditioning Research examined all available literature on the topic of exercise and recovery beverages in an effort to determine the ideal profile for a post-exercise recovery drink. The key findings from this review:

Carbohydrate + Protein is more effective at restoring muscle carbohydrate (glycogen) than an isocaloric carbohydrate-only beverage or a carbohydrate + fat beverage.
People feel less sore after drinking a recovery beverage containing carbohydrate+protein than they do with carbohydrate only drinks.
In many studies, participants preferred the taste of chocolate milk and reported less stomach-distress than with control beverages.
Drinking milk or chocolate milk while recovering from exercise in the heat may rehydrate the body better than other beverages. The unique and natural composition of nutrients and electrolytes may help with water retention.

What does this mean for you and me? When trying to recover quickly, 16oz of fat free or low fat chocolate milk post-exercise can help rebuild muscle, reduce muscle breakdown, replace glycogen, and allow you to perform better for your next bout of exercise. It may also help rehydrate better than traditional sport drinks or water. Chocolate milk tastes great, it is readily available, AND it is an economical choice.

Why Eating More Dairy Should be Part of Your Resolution

2012-01-03T12:53:00.000-06:00

Sure, sure, I work for the Dairy Council, so of course I want people to support dairy farmers and drink more milk, eat more yogurt, and sprinkle a bit of cheese onto a salad, but I am also a dietitian, passionate about cooking, an avid athlete, and really concerned about eating well.

A new year always encourages a fresh start, a new beginning. And for many people that means adopting healthier habits...exercising more, eating better. So here's why dairy should top your list of foods to include in 2012...

It is one of the most nutrient-rich foods you can choose. We want to make our calories count and know that for each morsel of yumminess we ingest, we are also delivering key nutrients to our body. Dairy products offer an amazing nutritional return on our eating investment. Packed with calcium, vitamin d, protein, potassium, b-vitamins, and magnesium, milk, cheese, and yogurt really do "do a body good."
We aren't getting enough. Research continues to show that all ages fall short of recommended dairy consumption. This means that we are missing out on prime nutrition for building strong bones and maintaining health.
Dairy is EASY and QUICK to incorporate into your daily routine.

Pop open a cup of yogurt in the morning OR grab a carton of shelf-stable milk for the road.
Pop a cheese stick into a lunch sack
Pour a glass of milk with dinner
Enjoy a cup of of hot cocoa for dessert
Recover after a workout with a glass of ice cold chocolate milk
Sprinkle a little freshly grated Parmesan cheese onto a soup, salad, sandwich, or pasta

Protein - milk contains 1g of protein per oz and yogurt (especially Greek yogurt) packs an even greater protein punch. If you have adopted the "Meatless Monday" trend, incorporating more dairy is a great way to ensure adequate protein. It also helps maintain muscle mass, rebuild muscle, and reduce soreness after a tough workout.
Last but not least, when you drink milk, eat yogurt, scoop some ice cream, or sprinkle cheese, you are supporting your local dairy farmer - some of the best, most down-to-earth people around. Learn more about them at "The Cow Locale."

So raise your milk glass and cheers to more dairy in 2012.

Kristi

The 12 Tips of Christmas

2011-12-20T17:03:00.000-06:00

1. Snack on Cheese& Veggies. Recent research by the Cornell Food and Brand Lab (publicationpending), shows that while snacking in front of the TV (or while distracted),people are more likely to eat fewer calories and feel more satisfied whenmunching on veggies and cheese rather than chips and crackers.

2. Slow Down. The“oh-my-gosh-this-tastes-so-good-and-I-only-get-it-once-a-year” mentality cansometimes lead us to overeat, which causes the “what-was-I-thinking?-I-am-sostuffed-I-have-to-go-lay-down-on-the-couch” situation. Take time to truly enjoyyour favorite holiday treats and give your brain a chance to catch up with whatyou are putting into your stomach. The 10^th bite is never assatisfying as the first.

3. Eat Breakfast.Consistently skipping meals can play havoc with the body’s metabolism andoverride the body’s normal signals of when to start and stop eating.Incorporate protein & carbohydrate into a balanced, sustaining breakfastthat will set the stage for the rest of the day.

4. Enjoy your food.Holidays are a time for treats, family, friends, and merriment. Instead ofspending time chastising yourself over your food choices, enjoy the season.

5. Little Plates.Little Cups. Little Glasses. Whenwe eat and drink out of smaller containers, we tend to eat less. Love Egg Nog?Don’t deprive yourself. Instead, enjoy it out of a small cup.

6. Go Easy onVariety. The more variety, the more we tend to eat. Instead of 6 sidedishes for your holiday dinner, pick your 3 favorites.

7. Move More.Engage in active events with family and friends. A Christmas morning or eveningwalk, a game of charades, help do the dishes, play with kids. Is it a whiteChristmas year? Pull out the shovel.

8. Drink up.Sometimes, it’s easy to confuse huger with thirst. Remember to drink waterthroughout the day. If drinking water in the winter is a tough sell, opt for awarm herbal tea to keep you warm and topped off with fluids.

9. Make healthysnaking fun for kids. Kids love to make connections. If they know thatSanta’s reindeer are big fans of carrots so that they can "see the rooftops toland safely", maybe that’s the key to your child enjoying a carrot too.

10. Out of sight, outof mind. For many people, limiting the visibility of foods that they don’twant to eat helps curb the suggestion to indulge.

11. Listen. Ourbodies actually have pretty good internal indicators of when to start and stopeating, but we often don’t listen. Instead, we eat past the point of feelingsatisfied, and we often allow ourselves to get too hungry. Take time to checkin with your body and you may eat less.

12. Share. Extend the spirit of the season to whatis on your plate. Split dishes at restaurants, share leftovers with friends.

Have a Very Happy Holiday!

-Kristi & The Dairy Council of UT/NV

Give the Gift of Food!

2011-12-09T12:03:00.001-06:00

Over the past couple of years, I have re-thought gift giving. Every once in a while, the lightbulb goes off and I think of the perfect gift for a family member, co-worker, or friend, but too often I feel that I am grasping at straws, searching for something that will work but isn't great. So, when I am not so inspired, I have decided that giving consumable gifts can be a great option. What are some things that people might not buy themselves but that they would love to receive? Specialty chocolate, artisan cheese, a nice bottle of wine? Last Christmas, we had great fun showering our family with "A Taste of Utah," and it opened my eyes to the wonderful, local products we have in our very own backyard.

Whether you need a hostess gift for a party or need to find something for the person who has everything, consider a gift that supports your local farmer and tastes great. You have some awesome Utah-local diary-inspired options this year:

A sampling of cheeses from Heber Valley Artisan Cheese. This year's newcomer to the artisan cheese world has stocked its Midway, UT shelves (and online store) with specialty cheeses and gift basket options. As cheeses age, new varieties are constantly available. Stop by in the new year at one of their monthly tastings.

Beehive Cheese - moving north in Utah, Beehive Cheese sits nestled on Hwy 89 at the mouth of Weber Canyon. "Barely Buzzed" has become a family favorite, and their cheeses have won awards nation-wide. They also have gift ideas and an online store.

Rockhill Cheese - On a restored, historic farm in Richmond UT, 6 Brown Swiss cows are the "Girls of Rockhill". It is their milk that gets made into delicious varieties of cheese that make wonderful gifts. Order online or shop around Utah. (Gift certificates also available).

New to the market - premium drinking chocolate. Cocoa Metro comes to Utah and the milk is supplied by Rosehill Dairy. Milk should be available in select specialty shops and coffee shops by Dec. 16, 2011.

Home Delivery - start off a family member or friend with home delivery. Winder Farms delivers to Utah and Nevada and Rosehill Dairy delivers to 5 counties in Northern Utah.

Pair the gift of cheese with a special kitchen gadget, some fresh local bread, a dish towel, or other homemade treat. Know that your gift will be enjoyed, you will be remembered, you are supporting local agriculture and the recipient doesn't have to find a home for the "not-so-perfect" gift.

Enjoy!

~ Kristi

Happy Turkey Day

2011-11-23T12:44:00.001-06:00

From all of us at the Dairy Council, we would like to wish you a Happy and Healthy Thanksgiving. This holiday, always my favorite, is a time to share, give thanks, and enjoy company. Becky has shared recipes over the years that you may want to consider as you do your last minute shopping:

As we enjoy a traditional meal and spend time in the kitchen, it is a perfect time to reflect on where our food comes from and give thanks to our farmers. Visit "The Cow Locale" to learn a bit about who your local farmers are and how they work with their families to care for animals and provide quality dairy products.

Happy Thanksgiving!

Leading Out Loud - Empowering Health Professionals

2011-11-08T11:42:00.000-06:00

Last Thursday, the Dairy Council of UT/NV held its annual Breakfast and Briefing Event and featured Communications Expert, Joan Horbiak. The goal was to arm health professionals with a toolbox of communication resources and empower dietitians, school health professionals, and students to use their knowledge and engage in conversation. Joan shared the "Tips" and "Traps" of the 7-C's and challenged attendees to be "spokespeople instead of spectators."

The 7 C's:

Credible
Consistent
Clear
Compelling
Connect
Control
Call to Action

Thank you to Joan for leading a spectacular workshop and to all who attended - your participation, engagement, and enthusiasm provided for a very successful event. We invite your suggestions for future workshops/speakers and look forward to seeing you again next year.

In the meantime as you navigate the waters of our health and nutrition environment, we hope you will use the workshop resources to find strength in your knowledge, connect with your patients, clients, and students, craft messages that matter, and feel empowered to LEAD OUT LOUD!

Cheese: Ensuring Safety from Farm to Fridge

2011-11-04T14:58:00.000-05:00

A recent story about Utahn's sickened by salmonella from unregulated Queso Fresco presents an opportunity to offer a refresher on dairy safety and highlight the importance of purchasing safe, inspected, and legal products. As one of the most highly regulated industries in the United States, dairy farmers and the dairy industry as a whole takes pride in producing, safe, high quality, nutritious products. Ensuring milk's quality and safety requires vigilance from the farm to the fridge and rigorous testing procedures, by a variety of stakeholders, are in place related to animal care, sanitary milking procedures, dairy processing and temperature control.

The FDA has developed standards for dairy foods and the FDA's Center for Veterinary Medicine monitors animal feed and cow health.
Local State Departments of Health and Agriculture regularly test milk from the farm to the supermarket to ensure quality control.
Farmers and processors follow strict food safety regulations both on the farm and at the bottling plant.
Retailers are responsible for properly handling and storing dairy products before they are sold to consumers.
Consumers are encouraged to follow good food-safety practices.

Though outlawed in several states, it is legal to sell raw milk in the state of Utah; however, its sale and regulation is tightly regulated by the Utah Department of Agriculture and Food as well as the U.S. FDA to ensure consistency and safety. Physicians, government health departments, and health professionals advise against the consumption of raw milk due to the potential for bacteria-related contamination. Milk pasteurization as well as improved sanitation and good on-farm practices have significantly reduced incidence of milkborne illness; however, the few incidents we do see today are often associated with the consumption of raw (unpasteurized) milk and milk products. In Utah, while we have the freedom of choice, it always pays to know where your food is coming from. Here are a few standards legal, raw-milk retailers must meet:

To operate legally, raw milk retailers must have a permit for distribution acknowledging that the plant meets established sanitation and operation requirements.
Legal retailers will have their milk sampled and tested monthly.
Each batch of raw milk sold to retail stores must be sampled by a third party.
Raw milk retail operations are inspected quarterly.
To be sold at retail, cheese made from raw milk must be held at no less than 35 degrees for at least 60 days

In this most recent report, the supplier was not a legal or licensed distributer, and the cheese was not being sold through traditional channels.

There are many suppliers of wonderful, safe, local and legal dairy products. Before you buy, be sure to ask questions, know the source, and purchase from legal suppliers.

More Resources:

Dairy Council Digest - February 2011: Ensuring Dairy Food Quality & Safety

Dairy Farming Today

2011-10-30T21:15:00.000-05:00

Still a few spots left for Thursday's Breakfast & Briefing!

Event Details:

This yearly meeting has become a Dairy Council tradition offering health professionals, school nutrition experts, and dietetics students the latest in dairy-related scientific trends and new research. This year, in 2011, we are proud to sponsor renowned communications expert, Joan Horbiak, MPH, RD who will present a valuable, interactive workshop for health professionals titled "Leading Out Loud". In today's nutrition environment, simply knowing the facts is not enough. Leaders must be able to deliver their nutrition messages with authority, credibility and clarity. Attendees can expect to leave the session with essential skills for effective communication. Each of the 7 communication skills will be presented using the 2010 Dietary Guidelines for Americans, and science-based dairy facts as the backdrop. Expect to leave feeling empowered to use your voice as a professional to communicate what you know about dairy and healthy eating to a wide range of audiences.

Leading Out Loud will show you how to:

Use proven tools to create nutrition messages that matter
Communicate your message clearly and concisely
Handle conflict and tough questions with authority
Capture and keep attention with the "3 V's" (Vocal, Visual & Verbal)
Turn science into sound bites and social media headlines
Avoid the 10 most common communication traps

Today is Food Day...Celebrate Dairy Farmers

2011-10-24T10:13:00.000-05:00

Today, across the country, we are celebrating our inaugural Food Day, a day designed to get people thinking and talking about how food impacts our health, how food production impacts environmental sustainability, and how the availability of food in our country impacts accessibility. This is a great opportunity to reconnect with our roots, to remember where our food comes from, and to get to know a bit more about dairy farming, both nationally and locally.

Dairy Farming remains primarily a family business. 98% of all US dairy farms are family-owned, and farmers are committed to maintaining that status. With one exception, and that farm is owned by the LDS Church, all of Utah's 240 dairy farms are owned and operated by local families. In Northern Nevada, 100% of the farms are family-owned and many are centennial farms.
The families behind America's 55,000 dairy farms are committed to producing dairy products that are nutrient-rich, accessible and affordable.
Dairy farmers are committed to leading wide-spread initiatives to improve the health of America's children and curb childhood obesity. Their goal in heavily supporting the Fuel Up to Play 60 Program is to instill sustainable change in America's school children by encouraging the availability and consumption of nutrient-rich foods coupled with at least 60-minutes of physical activity daily.
As a whole, the dairy industry works closely with top Universities and research facilities to provide the most current and cutting-edge scientific information available.
Contrary to "factory farm" perceptions, today's dairy farms have an average of fewer than 170 cows per farm.
Dairy farmers are true stewards of the land - cultivating crops and caring for animals to produce nutritious products. Reducing emissions, recycling, and farming sustainably to protect the longevity of their farms and the health of their products are top priorities. Learn More

Have you ever met a dairy farmer? Get to know who produces quality milk in Utah and Nevada at "The Cow Locale." As many people move away from agriculture, this site is designed to bridge that gap and reintroduce you to local farms, local food, and local farmers.

Happy Food Day!

It's World Osteoporosis Day

2011-10-20T10:01:00.000-05:00

Today is World Osteoporosis Day, a great opportunity to take a look at what the most current science tells us about bone health. In a recent press release, the International Osteoporosis Foundation identified 3 essential pillars for maintaining bone health.

Adequate vitamin D
Adequate dietary calcium and protein
Regular weight-bearing and muscle strengthening exercise

When we consider the dietary component of bone health, it is important to remember that no single food or nutrient will do the trick. Scientists are continuing to discover that nutrients do not work independently within the body. Instead food-based nutrients interact synergistically with one another, exerting their effects on multiple body systems. Because of this, favoring foods over supplements is preferential. Establishing good, long-term dietary patterns is critical for protecting bone's integrity and promoting its longevity. Because they contain several key nutrients that directly impact bone health, dairy products fit nicely into this pattern. Dairy nutrients include calcium, protein, vitamin D, magnesium, iron, phosphorus, potassium, and vitamin A, all of which play an important role in promoting bone health. Few, if any other foods, deliver such a nutrient-rich package per serving. Rounding out your diet with leafy greens, beans, nuts, seeds, lean animal protein (including fish), and antioxidant-rich fruits and vegetables will provide additional doses of vitamin K, high quality protein, potassium, calcium, and vitamin C - all important nutrients for skeletal health. The added benefit is that this eating pattern is indicative of a generally healthy diet and reduced disease risk.

Vitamin D impacts bone health in two important ways. It is not only essential for calcium absorption, but its deficiency has been linked with poor muscle strength and increased risk for falls in the elderly. Since food sources of vitamin D are limited, practice safe sun exposure (described as 5-30 minutes twice per week - duration depends upon season, sun intensity, and latitude), and consider supplementation if blood values are low, especially in winter months.

Bone responds to the internal availability of essential nutrients as well as the mechanical stressors of exercise - both are required for healthy bone turnover. An exercise plan should incorporate resistance training exercises with sufficient weight to load the bones adequately for strengthening to occur. The National Osteoporosis Foundation is a great resource for some simple exercises to help improve bone health.

In the greater Salt Lake, UT area? the University of Utah's Build-A-Bone class may be for you.

Beyond Bone Health: Regular Dairy Consumption Linked to Improved Cognition

2011-10-11T11:08:00.000-05:00

by Guest Blogger: Leslie Anderson (USU Student)

We’ve all heard how important it is to get our 3 daily servings of dairy to build strong bones, but who knew it could help us improve ourmental performance too? A recentstudy performed in the United States on almost 1,000 people found that individualseating one or more servings of dairy each day had significantly better outcomeson various cognitive tests when compared to those who rarely or never consumeddairy products.

Researchers speculate that the better brain function seen inindividuals who regularly consume dairy products could be due to nutrientsfound in milk, including Vitamin D, magnesium, and phosphorus. They are also aware of the inverserelationship between drinking milk and soda pop, which simply put means thatdrinking less milk usually results in higher soda pop intake in individuals. This lifestyle difference (drinkingsoda pop instead of milk) may also influence the study results and was takeninto consideration when interpreting the results of this study.

Ultimately, what does this mean for you and me? Drinking milk is part of a healthylifestyle that leads to strong bones AND may lead to better brain functioning sodrink up!

For more, check out the article's abstract.

FNCE Highlights Day #2:

2011-09-26T22:18:00.000-05:00

Day #2 down and some more insights to share:

National Dairy Council's support of the American Dietetics Association "Kids Eat Right" Campaign has provided $100,000 in grand funding for the collaboration of the joint mission of Kids Eat Right and FUTP60.
Remember that milk can be a great way to help get your daily dose of vitamin D. Earlier this year, the Institute of Medicine (IOM), bumped the recommendations from 200IU to 600IU per day. Each 8oz serving of milk contains 100IU.
More and more yogurt products are being fortified with vitamin D. Check the label of your favorite brand to see if it is a good source.
We are reminded that the obesity epidemic is multifaceted. We must continue to take a holistic, lifestyle approach to reversing the trend - attention to food & exercise. Is your school involved with FUTP60?

FNCE Highlights Day #1

2011-09-25T23:54:00.000-05:00

Highlights from ADA's 2011 FNCE

(American Dietetics Association - Food & Nutrition Conference & Expo)

At the conference's opening session, ADA president, Sylvia A. Escott-Stump, announced that after nearly 100 years, the American Dietetics Association will change its name to the Academy of Nutrition and Dietetics, a name that the board feels suits the organization's "forward-thinking mission and vision: a name that addresses prevention and wellness as well as therapy." Eatright.org will remain the organization's cyber home. This new name goes into effect as of January, 2012.
The conference's first dairy-focused session highlighted dairy innovation, addressing the benefits of dairy protein for healthy living and healthy ageing. Yogurt is the "food of the decade," having seen increased growth in popularity and sales. Dairy food processors have created new formulations of flavored milk to meet consumer demand for lower fat, lower sugar products, while cheese makers continue to explore options for maintaining safety standards, taste expectations, and quality while reducing sodium.
An afternoon session with Mindless Eating author, David Wansink, highlighted an important and forthcoming study. A snack consisting of veggies & cheese yields greater satiety and fewer calories than eating crackers and/or chips. Calorie consumption dropped by 72% PLUS the cheese added valuable protein & calcium to the snack.

Day #1 Take Home Message: always incorporate a source of protein with snacks (cheese, yogurt, milk) - this will not only help curb hunger, may it may also decrease overall calorie consumption, improve bone health, and provide quality protein consumption for an ageing population.

Stay tuned for more highlights from the 2011 FNCE in the days to come...

Meatless Monday? Got Protein?

2011-09-19T18:17:00.000-05:00

The growing trend to incorporate "Meatless Mondays" or "Tofu Tuesdays" into our dietary pattern could be a good one for Americans - it forces us to think outside the box and include more variety into our eating routine. But as we reach to add more fruits, veggies, and whole grains to our diet, we don't want to skimp on the protein. In addition to its well-known role in building and repairing muscle tissue, protein is essential for cell growth, acid-base and fluid balance, hormone production, and nutrient transport. Adding protein to a meal also helps keep us full longer.

We find dietary protein from both animal and vegetable sources. Animal protein includes meat, fish, poultry, eggs, and dairy while vegetable sources of protein include whole grains, beans and legumes, nuts, seeds, and soy-based foods. What's the difference? Animal protein is considered a high quality protein, meaning that it has all of the essential amino acids, or building blocks needed for protein function. Vegetable sources of protein are of slightly lower quality - the amino acid profile doesn't quite stack up to animal sources, but these foods contribute a host of other valuable (and essential) nutrients to the diet. Incorporating dairy into a meatless eating pattern can be a great way to ensure delivery of a quality protein. Sprinkling cheese on a salad, incorporating cottage cheese, cooking with yogurt, or adding a cup of milk to a veggie-rich meal can be a great way to get protein plus 8 other essential vitamins and minerals.

How much? Sometimes it is difficult to quantify just how much daily protein we need. The Dietary Guidelines describe protein recommendations in terms of grams per body weight, advising Americans to consume 0.8g/kg or about 0.4g/lb. Since most of us don't think in terms of grams (we think in terms of food), this doesn't mean much. Based on these guidelines, most Americans need between 60-80g of protein per day. (needs change based on age and activity level). If we break it down in food terms, meeting our needs and forming a daily or weekly eating plan makes more sense. Furthermore, science tells us that the body does better with small doses of protein incorporated throughout the day rather than large quantities all at once. Take a look at the table below to get a handle on where we get protein in our diet and how much various foods contribute. How might dairy contribute to your next Meatless Monday?

Animal Sources of Protein:

3oz chicken breast: 20-25g
1 egg: 7g
1 oz cheese: 7.5g
1/2 cup cottage cheese: 14g
1 cup Greek yogurt: 20g
1 cup milk: 8g
3 oz salmon: 17g

Vegetable Sources of Protein:

2 oz whole wheat pasta: 8g
1 cup soy beverage: 5g
1 c spinach: 1g
1/2 c black beans: 7.5g
1 oz almonds (about 23): 6g
2 Tbsp peanut butter: 7g

Going Meatless with Dairy

Sprinkle a serving of cheese over an entree salad
Substitute yogurt into a recipe when baking
Add a serving of cottage cheese
Pour a glass of milk
Consider a breakfast featuring protein-rich Greek yogurt
Try fresh fruit and yogurt for dessert
An aged cheese is a nice accompaniment to a pasta dish or sauteed veggies

Chocolate Milk is Good Nutrition

2011-08-25T13:02:00.000-05:00

The past year has brought some controversy over chocolate milk in schools. Opponents point to added sugars and staunchly advocate its removal. Childhood obesity is top on the minds of health professionals, educators, and policy makers, and to turn the tide on this public health trend, it is imperative that all involved consider a big-picture approach to the issue rather than a reductionist view. Only considering the sugar in a cup of chocolate milk fails to consider the entire package. Chocolate milk, like its white milk counterpart, is packed with 9 essential vitamins and minerals. The 2010 Dietary Guidelines for Americans note that the American people are overfed but undernourished - too many calories too few nutrients. Of the four nutrients of concern, a cup of milk contains 3 - calcium, vitamin D, and potassium. Removing chocolate milk from schools removes an important opportunity for kids to consume these essential nutrients. Opponents suggest that removing chocolate milk will encourage more kids to consume white milk; however, research shows that when chocolate milk is removed, less milk is consumed overall and that many kids don't make the switch. Furthermore, removing choice often backfires - there are a lot of psychological factors that influence eating behaviors and food choices, and this element also has to be part of the equation.

School milk formulators have worked hard over the past years to create a lower fat, lower sugar formula that meets the high taste expectations of kids. This fall, many schools will be serving these formulations - less than 150 calories with just 10g of added sugars. When you look at the label, remember that not all of the sugar in milk comes from added sugars. In fact, 12g of the total sugars found in milk are from milk's natural source of carbohydrate - lactose. White milk has the same amount of the energy-boosting carbohydrate. In these new formulations, chocolate milk has just 31 calories more than white milk.

In a recent LA Times article, Jose J. Escarce, a professor of medicine at UCLA was quoted as an advocate of keeping milk in Santa Monica school district, worried that if chocolate was eliminated, several hundred kids might not drink milk at all.

"It doesn't make sense to me that we would take that chance," he said. "There is no evidence that this is related to obesity, and this is a really important nutrient to our students - it really is."

If you or your school is confused about this debate and how to move forward with chocolate milk, we urge you to check out the new materials on our website and to contact us to discuss the issue.

Decoding Lactose Intolerance

2011-08-11T18:11:00.000-05:00

In recent years, the term Lactose Intolerance (sometimes referred to as LI) has become a bit of a catch all for post-eating stomach upset, but avoiding nutrient rich dairy foods has unintended consequences that could negatively impact health. It's worth taking a look at the basic biology of dairy digestion and some definitions to determine what is really going on in the body and what you can do about it:

Dairy Digestion 101:

Lactose is the simple sugar found in milk, comprised of two sugar molecules - glucose and galactose.
In the intestine, the enzyme lactase breaks lactose into its component sugar molecules for complete digestion and absorption.
As people age, the amount of lactase in the body slowly declines, a term called lactase non-persistence.
Without enough lactase, the undigested sugar moves further along the intestinal tract into the colon, where bacteria break it down. This process is called lactose maldigestion since the milk sugar is not digested in the proper part of the intestine by the enzyme lactase.
If the byproducts of bacterial digestion cause physical symptoms, such as gastrointestinal distress, the consequence is lactose intolerance.

It is quite common to have either of the first two conditions - lactase non-persistence and/or lactose maldigestion without the clinical syndrome lactose intolerance. If you have physical symptoms and suspect lactose intolerance, seek out the diagnostic expertise of a physician before simply avoiding dairy. According to a recent consensus statement by the National Institutes of Health, a diagnosis of lactose intolerance requires lactose maldigestion (determined by a hydrogen breath test) and reproducible physical symptoms after dairy food consumption.

Avoiding dairy may unintentionally lead to nutritional inadequacies, and compromised bone health. Furthermore, research shows that dairy foods may help with weight maintenance and blood pressure regulation and that those who consume dairy products regularly have a lower risk of heart disease.

For those who do suffer from the physical symptoms of lactose intolerance, rest assured that you can still enjoy the the delicious taste of dairy foods and reap the benefits of a nutritionally balanced diet. Dairy avoidance isn't the answer, instead…

Try it. Opt for lactose-free milk and milk products. They are real milk products with the same nutrients as regular dairy products, just without the lactose.
Sip it. Start with a small amount of milk daily and increase slowly over several days or weeks to tolerance.
Stir it. Mixing milk with other foods helps slow digestion and gives the body more time to digest dairy's natural sugar.
Slice it. Choose natural cheeses, which are naturally low in lactose.
Spoon it. Enjoy yogurt. it's live and active cultures help digest lactose for you.

Click here to visit our website and download a reminder of these great tips.

The National Dairy Council, in conjunction with Creighton University's bone health expert, Dr. Robert Heaney, recently released a white paper describing, in detail, the unintended consequences of dairy avoidance as highlighted above. You can access this paper on our website.

The Changing Face of the Dairy Case

2011-07-21T13:06:00.000-05:00

KSL’s Studio 5 recently contacted me about doing a TV segment on milk alternatives, and I said yes with the hope of providing viewers with a bit of education about the various products that fill the dairy case. (Click here to watch the clip)

As a dietitian, I am thrilled to see so many food options available for consumers – just 10 years ago, it was difficult to find whole grain bread! However, added choice often generates confusion and raises questions. In some cases it feels like you need a manual to navigate the health claims, press, marketing, and nutrient profiles that accompany new products.

In the dairy case, shelf space is being made for nut, seed, and bean-based beverages, and while some of these products have undeniably healthy proprieties; they are not a direct replacement for milk. The nutrient profiles of these alternative beverages vary greatly, and we know little about how these drinks contribute to long-term health. Cows milk has been subject to years of rigorous, scientific research, which has created a library of data regarding its consumption and health implications. The newness of many of these alternatives leaves us with little evidence as to their long-term impact. Let's look at these products in a bit more detail..

Milk Alternatives, the basics:

Calling these alternative beverages “milk” is a bit of a misnomer, since milk refers to the nutrient-rich fluid secreted by female mammals for the purpose of nourishing their young, so “beverage” is the more appropriate term.
Made from soybeans, soy-based drinks are a good source of protein; however, the protein is of lower quality than the whey protein found in dairy products.
Rice-based beverages are generally processed from brown rice. They are fortified with nutrients such as calcium and vitamin D but limited in protein content.
Nut-based beverages can be ground from any nut, but the most popular is almond. Almonds are naturally packed with healthful nutrients, but the actual almond content per glass can vary among brands, and at just 1g per serving, protein content is low.
Seed-based beverages, such as hemp and flax, are a rich-source of plant-based omega-3 and omega-6 fatty acids, but their overall nutrient profile varies.

Nutrient Comparison (see tables below):

Cow’s milk is a “good” (provides ³ 10% of the daily value of a particular nutrient) or “excellent” (provides ³ 20% of the daily value of a particular nutrient) source of nine essential nutrients.
Whether you prefer skim, 1%, 2%, whole milk or lactose-free varieties, all milk contains the same naturally occurring nutrients.
Plant-based milk alternatives (rice, hemp, soy, almond etc.) are widely variable in their nutrient profiles and do not replicate the unique combination of nutrients found in cow’s milk.
Protein:

Protein is a key component of cow’s milk that contributes to bone health, growth, satiety, immune function, and muscle recovery.
Milk has more total protein than rice, almond and other nut-based beverages (cow’s milk boasts over 8g of protein per 8oz serving compared to 4.5g in soy and 1g per 8oz serving in rice and almond varieties). Dairy products also provide the highest quality protein in the form of whey protein, a protein that is not found in any other alternative beverage.

Calcium:

Cow’s milk products are the richest source of well-absorbed calcium. Research shows that the calcium in cow’s milk is absorbed 25% better than that found in soy beverages. An 8-oz serving of cow’s milk contains about 300 mg of calcium. It would take 500 mg of calcium in an 8-oz serving of fortified soy to equate.
The unique combination of calcium & protein in cow’s milk contributes significantly to bone health. With very little protein, rice and almond alternatives may not have the same impact on bone.

Sugar:

Cow’s milk contains the naturally occurring sugar, lactose – 12g per 8oz serving. White milk contains no added sugars.
If you are concerned about added sugars, check labels of milk alternatives; some brands add small amounts of sugar even to plain varieties to improve taste.

Calories:

Per glass, the calorie counts of milk alternatives can vary wildly. Check the tables below as well as individual brand labels to know what you are getting.

What about Lactose Intolerance? Those who are unable to digest lactose, the natural sugar found in milk, can still enjoy dairy products. Lactose-free dairy products are made from real milk – the lactose has been removed - and can be a great nutrient-rich alternative in addition to yogurt and aged, natural cheeses, which naturally have lower levels of lactose. Milk alternatives do not contain lactose. The amount of lactose in goat’s milk is similar to cow’s milk.

What about allergies? A milk allergy, defined as an immune response to the protein found in milk, is different than lactose intolerance. Milk allergies are rare, and many children who suffer from allergies during infancy will outgrow these later in life. Those with milk allergies must avoid dairy. Soy, and nuts are also common allergens, so use caution when making food and drink choices. Rice beverages may be a suitable choice; however, other nutrient-rich foods must supplement the diet.

What about Organic Milk? “Organic” refers to a way of producing and processing agricultural products. The USDA has stringent certification requirements for organic farmers and ranchers that regulate farm standards, feed, fertilizers, and antibiotic use. Both conventionally and organically produced milk must meet the same strict standards for sanitation and safety, and their nutrient profile is identical.

Table 1: Nutrient comparison of cow’s milk, almond, rice and soy beverage

	Daily Value	Cow’s Milk, Fat-free	Almond Breeze® Original	Rice Dream® Original Enriched	Soy Beverage, Calcium-fortified
Serving Size		8 fl oz	8 fl oz	8 fl oz	8 fl oz
Calories	2000	83	57	120*	98*
Calcium (mg)	1000	306	198*	300	368
Potassium (mg)	3500	382	179*	69*	225*
Phosphorus (mg)	1000	247	114*	150*	225
Vitamin A (IU)	5000	500	500	500	1098
Vitamin D (IU)	400	100	100	100	122
Vitamin B12 (mg)	6	1.3	N/A	1.5	2.99
Riboflavin (mg)	1.7	0.4	N/A	0.012*	0.53
Niacin (mg)	20	0.23	N/A	1.91	0.94
Vitamin C (mg)	60	0	0	1.2	0
Iron (mg)	18	0.07	0.4	0.72	1.6
Protein (g)	50	8.26	1.10*	1*	4.58*
Total Carbohydrate (g)	300	12.2	7.6	23	11.2
Total Fat (g)	65	0.2	2.6	2	4

* Indicates nutrient value for which cow’s milk is superior.

Sources: USDA National Nutrient Database for Standard Reference, Release 19. http://www.ars.usda.gov/nutrientdata

Almond Breeze: http://www.bluediamond.com/retail/breeze/index.cfm

Rice Dream: http://www.tastethedream.com/index.php

Table 2: Nutrient comparison of cow’s milk, goat’s milk and sheep’s milk

	Daily Value	Cow’s Milk, Fat-free	Goat’s Milk	Sheep’s Milk
Serving Size		8 fl oz	8 fl oz	8 fl oz
Calories	2000	83	168*	265*
Calcium (mg)	1000	306	327	473
Potassium (mg)	3500	382	498	336*
Phosphorus (mg)	1000	247	271	387
Vitamin A (IU)	5000	500	483*	360*
Vitamin D (IU)	400	100	29*	0*
Vitamin B12 (mg)	6	1.3	0.17*	1.74
Riboflavin (mg)	1.7	0.4	0.34*	0.87
Niacin (mg)	20	0.23	0.68	1
Vitamin C (mg)	60	0	3.2	10.3
Iron (mg)	18	0.07	0.12	0.24
Protein (g)	50	8.26	8.69	14.7
Total Carbohydrates (g)	300	12.2	10.86	13.13
Total Fat (g)	65	0.2	10.1*	17.15*

* Indicates nutrient value to which cow’s milk is superior.

Source: USDA National Nutrient Database for Standard Reference, Release 19. http://www.ars.usda.gov/nutrientdata

The Take Home:

The new faces in the dairy case give you more beverage choices but none are a direct replacement for cow’s milk.
Nutrient profiles of alternative beverages vary and most are low in protein.
The calcium availability, solid research, and unique nutrient profile of cow’s milk make it a highly recommended, nutrient-rich component of Americans’ diets and can help close the nutrient gap. (Americans don’t get enough calcium, potassium, vitamin D.)
Cow's milk can be a great protein-rich addition to a primarily plant-based diet.

-Kristi

Eating Yogurt is Good for Long-Term Weight Management

2011-07-08T15:50:00.000-05:00

Groundbreaking Lifestyle Research...
Recommendations to eat less and move more, or as the new 2010 Dietary Guidelines put it, "enjoy your food but eat less," may seem to simplify and depart from past nutrition advice that has emphasized individual nutrients. Remember the fat-phobic nineties? The carb avoidance of just a few years ago? By design and somewhat out of necessity, nutrition research often focuses on individual nutrients and attempts to tease out relationships between consumption of these nutrients and general health or identify how these individual nutrients impact propensity for disease risk. While there have been a lot of well-designed and important research studies that have examined the impact of single nutrients, their application may lack practicality since we eat whole foods, not nutrients, and we often eat those foods in combination with one another in the greater context of our multiple-faceted lifestyle. Therein lies the challenge.

It is very difficult to conduct scientifically rigorous research when lifestyle is the variable in question. Too many confounders muddle the statistics and make drawing meaningful conclusions difficult. But as our culture (and our species) faces unprecedented issues regarding weight and obesity-related health risks, we need to find ways to take nutrition science and research to this next level. Recently published in the new England Journal of Medicine is an article that looks at the effects of dietary and lifestyle changes on weight over a 20-year period. What the researchers found is quite interesting and supports the notion that to achieve lasting health, overall dietary quality (i.e., consumption of nutrient rich foods) is more important than an intense focus on the individual components of those foods. Here are some of the study's key findings:

Certain foods and lifestyle choices are associated with a decrease in weight:

Yogurt consumption: exact reasons remain unclear but researchers propose that the healthful bacteria found in yogurt may have an impact on weight control. Yogurt is also a nice source of protein and we are learning that it is not only our brain and taste buds that have an appetite for food, but the digestive tract has specific cravings and yogurt may help satiate our gut's appetite for the amino acid, glutamine.
Vegetables, nuts, fruits, and whole grains: consuming these foods increases dietary quality (greater nutrient density) and when people are choosing these foods they are less likely to choose other foods that may lead to weight gain (i.e., refined grains and desserts, processed meats, sugar sweetened beverages and potato chips - all foods that the study identified as correlating with weight gain over time). These foods are also high in fiber, which means they take longer to digest and may help keep us full longer.
Sleep: those who slept between 6-8 hours per night had the best weight-related outcomes
Physical activity: increasing energy expenditure helps maintain calorie balance.
Decreased TV time: people who watch less TV tend to be more active and less sedentary and thus gain less weight over time.

So the take home message from this groundbreaking, large population-based, lifestyle study:
Worry less about fat grams and carbs and think in terms of whole, unprocessed foods. People who incorporate dairy, especially yogurt, beans, whole grains, fruits, nuts and and vegetables, are more successful with weight maintenance over the long run. Combining these dietary habits as well as adding some exercise and getting adequate sleep seemed to further increase success. Be wary of consuming excessive nutrient-poor beverage calories - soda & alcohol as well as too many processed meats, potato chips and refined grains.

Yogurt anyone?
See more from the NEJM

Homemade Cheese

2011-06-20T15:05:00.000-05:00

Ricotta Cheese has always been a personal favorite. Perhaps it is my Italian roots, perhaps it is my love for lasagna, or maybe it is because I think that cannoli are one of the most wonderful treats on the planet, but whatever its allure, I have found that it is a wonderfully, creamy cheese with a diversity far beyond its essentiality in lasagna. But I didn’t always make my own cheese – it seemed daunting. Just over a year or so ago, my husband gave me a beautiful Italian cookbook, and as I sat sifting through the pages, I came across a surprisingly simple recipe for Homemade Ricotta. I was struck by the lack of required equipment and basic ingredients and intrigued by the author’s encouragement, but it took at least a year of thinking about it before I clipped the candy thermometer onto my stockpot, prepped my footed-colander with a cheesecloth lining and set to work. Since then, it has become a monthly (if not more frequent) ritual to spend an hour or so on the weekend whipping up my own batch to use in a myriad of dishes over the course of the week: lasagna, of course, but more easily (and quickly) to top a simple pasta, spread on a crusty baguette and drizzle with honey or mix with some Greek yogurt and jam to enjoy with granola. Ricotta is great paired with a bit of salt and pepper and a fried egg, added to a frittata, mixed into a quiche, or added to muffins, but when it’s homemade and sitting in the fridge, I often just grab a spoon and scoop up a delectable bite to enjoy all by itself.

The following will make just shy of 2lbs depending on how thick you prefer your cheese and will keep stored in an airtight container in the fridge for about 5 days. Though the texture may chance slightly, this cheese freezes well – place in a freezer bag, remove all of the air and freeze. For best results, use within two weeks.

Equipment:

1 large non-reactive stockpot (stainless steel works well)
Candy or other cooking thermometer
Cheesecloth
Footed colander
Wooden spoon

Ingredients:

1 gallon whole milk (you can also use 2%)
1 quart low-fat buttermilk
¼ c lemon juice
1 Tbsp Kosher salt

Directions:

Combine all ingredients in a large, non-reactive stockpot. Affix candy thermometer to the side of the pot and heat over med-low to med heat, stirring frequently until the temperature reaches 145 degrees (depending on the size of your pot, this may take ~40-50 minutes). At this point, stop stirring and allow the temp to rise to 175 degrees. While the milk is heating, line a footed colander with 2 layers of cheesecloth and place in a clean sink. Once the milk reaches a temperature of 175 degrees (note: you do not want to heat over 180 or the cheese may become grainy), remove from heat. Using a slotted spoon, ladle the cheese curds from the whey into the cloth-lined colander. Allow to drain ~30-45 minutes, or longer for thicker cheese. Instead of draining in the colander, you may wish to wrap the cheesecloth up around the cheese and tie with string - hang from a cabinet knob (with a bowl underneath to catch dripping liquid) for faster draining. Store in an airtight container and use or freeze within 5 days.

Yummy, Yummy!
Enjoy,

Kristi
Kristi is the Director of Health and Wellness for the Dairy Council of UT/NV. She is a dietitian who has a passion for cooking with quality, wholesome, local ingredients.

Goodbye myPyramid...Hello myPlate

2011-06-03T17:58:00.000-05:00

Goodbye myPyramid, Hello myPlate! On June 2^nd, the USDA and First Lady, Michelle Obama launched a new graphic and educational tool to accompany the 2010 Dietary Guidelines for Americans. The new tool is a significant departure from the iconic pyramid of the past two decades and offers a simple, usable image to help families and individuals build balanced meals. The dairy circle at the top of the plate highlights dairy’s role as a key component of a healthy diet and recognizes dairy foods as a unique package of essential nutrients.

The most recent release of the Dietary Guidelines for Americans (January, 2010) offered insight on how to build balanced meals and this plate graphic helps translate nutritional messages into practical, food-based solutions. A key feature of the new icon is that it is scalable based on nutrient needs for each individual. Those who require fewer calories use a smaller plate, while those who require additional calories adapt the plate ratios to a larger plate-size. The plate is a familiar meal-time symbol and serves as a common link between researchers, health professionals and consumers.

We look forward to the educational materials that will continue to be released and hope that you will consult us for tips and tools on how to use myPlate to build a nutritionally powerful diet.

Getting your daily dose of dairy…

Remember that dairy is much more than a just a glass. Add variety and flavor to your plate by including nutrient-rich cheese and yogurt in addition to low-fat and fat-free milk beverages.

Ages 2-3: 2 servings/day
Ages 4-8: 2.5 servings/day
Ages 9-Adult: 3 servings/day

www.choosemyplate.gov

www.dairycouncilutnv.com

www.nationaldairycouncil.com

Intro to your Bloggers...

2011-04-05T15:29:00.000-05:00

The Dairy Council of UT/NV is launching a blog titled “Our Earth, Our Products, Our Passion” to help bring an active voice to Utah and Nevada Dairy Farmers and their families. While the blog will cover interesting topics on how dairy relates to health, diet, and school issues (“Our Products” & “Our Passion”), the blog is also designed to get the people of Utah and Nevada better connected with their local farmers (“Our Earth” & “Our Passion”), so we will write and show what is happening on the farm by featuring some of the hard work of local farmers and their families. As we kick off the blog, we want to introduce its “voices” so you can connect the people to the message. Feel free to leave comments, ask questions, and engage in conversation.

Meet Libby: A fifteen-year veteran of the Dairy Council of Utah and Nevada, Libby is a vice president and our Nevada native. Libby’s work is multifaceted and includes daily promotions, public relations, education, and promoting the region’s dairy farmers. A dressage rider, horse lover and runner, Libby’s favorite dairy indulgence is a glass of ice-cold milk. Libby will don her dietitian hat and blog about hot nutrition topics, issues unique to Nevada, and how families can use dairy to build a healthful diet.

Say “Hi” to Kristi: As the Director of Health & Wellness for the Dairy Council, Kristi Spence is a registered dietitian and board certified as a specialist in sport dietetics. Kristi works with media and health professionals to communicate ways in which dairy plays an integral role in a healthful diet. Kristi and her husband are both competitive distance runners who can’t wait for an ice-cold glass of chocolate milk after a long hard run. Kristi will blog about dairy research, dairy in the media, and help uncover some myths and truths about dairy in our diet. Hailing from Los Angeles, Kristi knows that, while people may want to know where their food comes from, it is sometimes hard to connect with an actual farmer. To remedy this, Kristi will help introduce you to the hard work and dedication of some local farm families.

Here’s Becky: Becky is the Vice President of the Dairy Council of UT/NV and has been providing nutrition research and educational materials for schools, health professionals, and nutrition educators for the past 12 years. Becky has also been the expert on a weekly KSL TV cooking segment since 1995 (Tune in to Studio 5 Friday mornings at 11:00). When she’s not helping consumers integrate the science of nutrition into their diets, Becky enjoys cooking, camping, and collecting books. Becky will be our school voice and blog about how the Fuel Up to Play 60 program is active in the state of Utah and what program advisors and students are doing to encourage their schools to eat healthy and get active. Is your school involved? Visit Fuel Up to Play 60 to find out.
Becky may share the occasional recipe, so stay tuned!

Hello Ray: Having grown up on a dairy farm, Ray is familiar with the hard work and dedication of America's Dairy Farmers. As the Vice President of Business Development, Ray understands the numbers, the business, and the operations side of dairy farming. Ray’s pleasurable pastime is working (or playing) with his sons on their 300-acre farm. Ray will occasionally share some interesting facts and figures about dairying as well as connect you with some of your local Utah/Nevada farmers.

We will also feature guest bloggers as specific occasions may arise.
Thanks for your support!