Party Topic

Join Mom it Forward ,the American Dairy Association of Indiana and our panel of experts as we discuss health, wellness, and physical activity! The party will be held on Tuesday January 31 from 9-11 ET (8CT, 7MT, 6PT). Click here to see details about the giveaway and enter for a chance to win.

Party Details

• What: Girls’ Night Out (#gno) Twitter party (Click here to learn about #gno!)
• When: Tuesday, January 31 from 9-11 p.m. EST (8 CT, 7 MT, & 6 PT)
• Where: Party with us on our very own Custom Tweetgrid! (Use hashtags #gno and #DrinkMilk)
• Topic: Health, Wellness, and Physical Activity
• Who: Brand Panelist: @INDairy, Community Panelists: @JenniPurcellRD@FamilyofFarmers@CrisGoode@kimfoodtalk@MegFoster@KelsayFarms@LizKelsay Moderators: @jylmomIF@Dadventurous@troypattee@MomItForward
• Party Favors: Click here to enter the giveaway.
• RSVP: Enter the linky on Mom It Forward’s Post.

Hope to see you there!

By Mary Nicholson

Well, the holidays are over and winter has set in – now what?  Thoughts of hibernation cross my mind as an ideal option, but not a very realistic one (I can dream, can’t I?).  However, because we live in the 21^st century, staying active, even during the winter months, is more important than ever!  Now if you’re thinking about things you can do to keep your blood pumping, there are a lot of options that don’t require leaving your house/apartment/dorm/etc.  Here are some simple things I’ve done (feel free to borrow): stair climbing/running; jumping rope in the garage; jogging trail (start in living room – jog to dining room – twice around the table – thru the kitchen – thru laundry room and turn around – back thru kitchen to family room – around coffee table – up and down the stairs – back to living room; repeat many times); and exercise videos.

If it’s just you that you have to be concerned about, it’s not that hard to keep active indoors when it’s cold and nasty outside.  It does get trickier when there are kids involved.  Sure, it’s nice to cuddle up and watch movies or tv when Old Man Winter is near.  But keep in mind, it’s important for kids to be physically active every day for at least 60 minutes!  Indoor recess at school may not include a lot of physical activity, so be sure and check to see what they’ve done.  A Wii or other gaming system can be a great way to burn some calories and have fun at the same time.  But if you don’t happen to have that sort of thing, there are a lot of on-line resources with all kinds of ideas for indoor activities.  Some can be done in teams or as a family/group activity – check out Panty Hose Polo.  Not only does it bring out the giggles, it helps develop coordination.  Another one that is great for developing balance is Walking on Air -it’s kind of like a do-it-yourself BOSU ball for little ones!  There are many more ideas on the Disney Family Fun website:

Another place to check out is the Family Education website.  The activities can be sorted by age, and there are a number of other resources there, too!

No matter what or how you choose to keep active this winter, a great way to refuel when you’re done is with hot chocolate.  I’m not talking about the instant, add hot water kind either.  It’s simple to make, so have the kids help!

David Brand

Dairy Farmer, Waterloo, Indiana

David standing beside wife Kim, who's holding their daughter Addysen, 19 months. In front of David is their younger son Jaxen, 4 & on the right in front of Kim is Logen, 6

Q: Why did you get into the dairy business?

A:  I have always wanted to be in the dairy business.  Growing up on the farm, I was used to hard work and dedication to the animals. I loved being outdoors watching things grow.  As I got older, I became more involved in the day-to-day operations and just knew as I was graduating from high school that I definitely wanted to return to the farm.

Q: What do you love most about being in the dairy industry?

A:  What I love most about the dairy industry is the opportunity to work with my family on a daily basis and to be able provide for so many people.  We provide for the cows and they provide for us through the nutritious products they produce.  Not only that, but I truly take pride in the fact that we’re able to produce safe, nutritious food for so many.  I know a lot of people don’t take into account where their food comes from anymore, but I’m still proud to be a face behind the label.

Q: What do you want the general public to know about dairy farming?

A: I think the main issue we’re having as dairymen these days is the lack of understanding by the general public about how a modern dairy farm really works.  We as dairymen can no longer survive by milking a few dozen cows based on a pasture diet.  The genetic growth has unlocked a lot of potential in our cows and with that comes a lot of milk if fed correctly.

There’s more management with dairying these days than just going out and milking cows.  I wish more people could actually visit modern-day dairy farms.  I think they would understand a lot more about how precise and scientific it really is these days.  Small changes in the cows’ diet can make a huge difference in their health.

We do all we can to keep all of our cows as comfortable as possible so they are able to provide nutritious food for consumers.  And, I think that we have proof that our dedication to our cows pays off.  One of our mottos is: Focused on Longevity for the Future, and I believe we’re doing that.  More than a quarter of our milking herd is older than 5 years old, with our oldest cow being 13!

We care for our cows expecting them to last a long time and be productive for a long time.  We take care of their environment and the environment around us, because not only is it in our best interest, but it’s the right thing to do.

There are misconceptions and falsehoods being thrown about every day about how modern-day dairy farms are.  My advice is to try your best to talk to, or visit a dairy farm.  We give school tours and welcome visitors any time!

By Michelle Plummer

Well, wait a minute—there are some really great fruits and veggies just ripe for the picking!  Let’s explore value, flavor and the process!

As some of you may know by now, I am not a big fruit eater. Sometimes it does taste great. Other times, it has great-looking packaging but inside not a lot of flavor. For this reason, I swear by canned fruit.  As I read my Mandarin Orange label here at my desk….a big can(15 ounces) of mandarin oranges: rich in Vitamin C (35%  in each serving) , 6%  Vitamin A and a bit of calcium and Iron (but I said big can).  Three servings for $1.19 and at 90 calories a serving, this is great! I can get all of my vitamin C, it is fruit, it has fiber, it tastes good and I have a great value.  Canned fruit is a great option when fresh is not in season.

OK  if you are not sold on canned, Cuties™,those fun peeling ‘little oranges’,  are in season,   Honey Bells® are the other orange that is luscious.  Bananas, pineapple and some apples are very flavorful and good on the budget. So right there you have your five servings of fruit.

Veggies-  this is so much easier!  Potatoes- all colors are in vogue and season!  They are rich in potassium, Vitamin C (you may note folks in the office have colds), Iron and are lower in calories but big in flavor!  Carrots, celery, and leafy greens are all great value and contain many vitamins, especially folic acid.  According to  Baby Center,  in 2010 more babies were born in September.  This is one great reason to  eat your dark green leafy veggies in January!

But do not forget the frozen food aisle either.  This is where 12- ounce bags of perfectly clean, cut and sweet vegetables in over 15 varieties (and fruit) can be found.  All these options make it hard to say you can’t get your 5 servings of fruit and veggies daily.  As for me, I love the frozen broccoli and you already know what I have in my desk drawer!

Oh! One more great buy this time of year are beans!  Canned or dry,  the vitamins, protein, and fiber that beans provide are tops!  And talk about buying local for the Superbowl- NK Hurst has been in business since 1938!  You just won’t believe their Sloppy Joe recipe!  You really can enjoy fruits and vegetables in the winter and get good quality at a good price!

Foods can affect how we feel and research backs it up, according to the US News and World Report, in an article written by Angela Haupt in August, 2011.  Changes in our diets can affect our brains chemically and physiologically effecting our emotions and behavior.  Many of us tend to think that the nutrients we consume effect how physically healthy our bodies are but many don’t know of the correlation between certain foods and our moods.

Let’s see what dietary habits or foods help us feel better emotionally:

1)   Food is fuel and if you skip a meal or go too long without eating, you can get tired and out of sorts due to blood sugar levels dropping. A HEALTHY BREAKFAST is very important for all.  We perform better and studies back up the fact that eating a healthy breakfast can help us maintain a healthy weight too.

2)   Consume good carbs.  Serotonin (a feel-good chemical) is produced in our brain when we eat complex carbohydrates which are high in fiber.  Read food labels for high amounts of DIETARY FIBER, such as those found in beans, whole grain cereals and breads, veggies and fruits.

3)   Omega-3 foods (fatty fish as in salmon, mackerel and sardines; flax seeds, walnuts, and other Omega-3 fortified foods) help to improve our moods and memory.

4)   Iron, thiamine and folic acid are 3 nutrients that can help one combat depression and fatigue.  Good dietary sources of iron can be found in red meat, beans, egg yolks, artichokes and liver.  Cereal grains, pork, yeast, cauliflower and eggs are some foods that provide thiamine, and folic acid is in green vegetables, oranges and grapefruit, nuts and whole wheat, just to name a few food sources.

5)   Consuming too much fat, especially saturated fat, can lead one to depression and dementia.  And ever notice how groggy you feel after consuming a meal high in fat?  That’s because your body has to work really hard to get rid of those fat calories.

6)   Think about what you drink.  More than one to two cups/daily of a caffeine-laden beverage, as in coffee or pop, can make one feel anxious.  It’s far better to drink water, low-fat or fat-free nutrient-rich milk or green tea.  Dairy products provide whey protein which can reduce stress and improve mood and memory.  And green tea contains anti-oxidants that can fight depression and also an amino acid that helps reduce stress.

Does this help you understand why you feel the way you do when you eat some foods or skip a meal completely? Food is fuel but we need to know what FUEL we are putting into our bodies so we know what is helpful to us not only physically but also emotionally.

 According to their website, Healthy Weight Week “is a time to celebrate healthy living habits that last a lifetime and prevent eating and weight problems, rather than intensifying them, as diets do. Healthy Weight Week promotes healthy non-diet lifestyles for children and adults of every size. It helps them move ahead to healthy habits they can live with long term – sound, reasonable habits that allow them to live well and get on with their lives. Eat well, live actively, and feel good about yourself and others.”

I know a lot of people want that quick fix but that simply won’t last. It really does take a lifestyle change. Many people reading this are rolling their eyes right about now. But honestly, it does take small gradual changes. You have heard it before – physical activity, smaller portions, eat from all the foods groups, lots of water and the list goes on.  So I will give you another tip that you can add to your list.

Try adding a little protein to each meal.  Infusing your diet with foods and beverages made with high-quality protein can help space protein intake throughout the day and help curb hunger. Protein takes longer to digest and helps stabilize your blood glucose levels. That means your stomach feels fuller for longer periods of time. When that happens, you may look at food that you would normally be craving only to decide you simply are not hungry. When your glucose (aka blood sugar) levels are low, you feel hungry. If you start out the day with a good source of protein and/or fiber, you may be well-nourished until lunch, which will help you avoid overeating or overindulging while waiting for noon to arrive.

Your body uses protein all day long. Try protein-rich yogurt, milk or cheese to help get your protein. Experts suggest spreading protein intake throughout the day may be more beneficial compared to consuming one high protein meal.

I am a Registered Dietitian, and I get frustrated sometimes with the latest news and trends concerning food and diet. I know if I am frustrated then the public must have surrendered and thrown their arms up a long time ago! Can anyone really keep up with the ‘good’ and ‘bad’ diets? What’s ‘in’ or ‘out’ this year? It’s hard to keep up! And who should consumers believe? First it was Fat Free, and then it was Carb Free, now it is Gluten Free.

Let’s discuss this latest trend: gluten-free. I am guessing the majority of people couldn’t point out gluten in a line up, yet they have heard they need to stay away from it. So what is a gluten-free diet? It’s a diet that does not include the protein found in wheat, rye and barley. This protein is gluten.  It is a medically prescribed diet for people with celiac disease or non-celiac gluten sensitivity.

So what is Celiac Disease? Celiac disease is an auto immune disease that damages the lining of the small intestine and prevents people from properly absorbing and digesting foods with gluten. This makes it hard for your body to absorb nutrients that keep you healthy.  Celiac disease has become more prevalent in the United States and thus increased awareness about gluten-free foods. You’ve probably seen advertisements for gluten free products and more and more labeling on packaged foods in the supermarket.

Some advocates are saying gluten free is the way to go. This is leaving many wondering if it’s a necessary step for a healthy lifestyle. Should you really cut out gluten for health and weight loss, even if you don’t have a problem digesting it? 

The answer is NO.  Unless you have celiac disease, choosing only gluten-free foods is not necessarily going to benefit you. If you feel that you may have intolerance to gluten it is a good idea to get tested by your doctor.  This will help you discover if you have sensitivity to gluten or have celiac disease. If you do get tested, do not cut out gluten from your diet until the test has been completed.  (Doing so will throw off the validity of the test.)  If you do have celiac disease or sensitivity, you will get relief from symptoms by eating a gluten free diet.

Some other reasons why you should not just eat gluten-free for weight loss or for the heck of it: There is a risk of becoming nutrient deficient, and it doesn’t guarantee weight loss.

Rule of thumb for trending nutrition fads and diets: It’s the same old stuff you have been hearing for years.  Eat in moderation, eat from all the food groups and get 60 minutes of physical activity a day. Easy as pie !

By DeDe Hausmann

If a person is deemed lactose intolerant by medical testing, it means that he/she can’t digest lactose (a sugar found in milk and milk products).  It’s a deficiency of the enzyme LACTASE which is produced by the cells lining one’s small intestine.  LACTASE’s job is to break down lactose into two simple sugars, glucose and galactose, which then can be absorbed into the bloodstream.

Two Types

Lactose intolerance (primary lactase deficiency) develops over time and usually begins after 2 years of age, when bodies produce less lactase.  Most don’t even know they have this until late childhood or even into adulthood.

Secondary lactase deficiency happens when one has an injury to the small intestine which can result in severe cases of diarrhea, Celiac disease, or Crohn’s disease. Chemotherapy can also cause this problem. It’s common in infancy but can occur at any age.

Those with lactose intolerance are usually uncomfortable from 30 minutes to 2 hours after consuming milk products.   Symptoms include: abdominal pain and/or bloating, gas, diarrhea and nausea.

A medical history and a physical exam are necessary for one to know if he/she has lactose intolerance.

Two tests have proven to be great predictors of lactose intolerance: Hydrogen Breath Test and Stool Activity Test.

In a Hydrogen Breath Test a patient drinks a lactose-laden drink and then his/her breath is measured over a specific time period to measure hydrogen. Undigested lactose produces high levels of hydrogen. NOTE: smoking, some foods and meds can affect the accuracy of the results.

A Stool Acidity Test is used for little ones.  Undigested lactose creates lactic acid and other fatty acids which can be found in stool samples. It’s good to know that kids under 2 years of age rarely are lactose intolerant so health professionals need to be consulted if there seems to be a problem.

So what can be done if one is lactose intolerant?

Dietary changes are needed such as introducing milk/milk products in SMALL amounts and by consuming them with meals.  Some health professionals recommend milk products with lower levels of lactose, such as yogurt and hard cheeses. There are many lactose-free and reduced lactose milk products readily available in the market place now. And there’s always lactase enzyme drops or tablets that can be added to milk products to make them more tolerable for lactose intolerant people.

Don’t Jump to Conclusions

If you think you are lactose intolerant, consult your family doc and get tested.  You may have other medical issues that produce similar symptoms. Don’t deprive your body of 9 essential nutrients that are found in milk and milk products until you know if you are lactose intolerant or not. And if you are proven to be lactose intolerant, there are great dairy products available now that are lactose-free so there is no need to give up on dairy.

By Mary Nicholson

Did you ever wonder about Little Miss Muffet who sat on a tuffet, eating her curds and whey?  As a kid, for one thing, I thought it was “way”, and how could you eat that anyway?  And what in the world was a tuffet?  Since then, I learned that a tuffet is similar to a hassock or ottoman.  More importantly, I learned that the “way” was actually whey – the nutrient-rich liquid that is part of the cheese making process.  The curds, the solid part of the process, have a little more notoriety.

So what is whey, by the way? Whey is one of two major proteins found in cow’s milk; the other one is casein. The proteins found in milk are referred to as “complete proteins”, meaning they contain all of the essential amino acids your body needs.  Amino acids are the building blocks that make up proteins that are in every cell in your body.  “Essential” amino acids are the ones that your body can’t make on its own; they need to be obtained from the foods you eat.  Other foods that contain complete proteins include meat, eggs, cheese, fish and poultry.  The high quality protein in cow’s milk is one of the key reasons why milk is such an important human food.

Why is protein such a big deal?  One reason is that protein contains nitrogen, which is necessary for cell life.  Protein is needed to rebuild and repair muscles, and that is really important!  Considering that the heart is a muscle, I want mine to be in great shape!  Also, diets high in protein have been shown to help people feel fuller longer, which may reduce the desire to snack or over-eat, leading to decreased caloric intake. Higher protein, reduced calorie diets have also been shown to improve the quality of weight loss by increasing the loss of body fat and/or reducing the loss of lean muscle. In addition, starting at about the age of forty, muscle mass begins to decline, but including whey protein at each meal can be an easy and healthy way to help minimize this loss.  Need to add some protein to your diet?  Here are some recipes to give you some new ideas.

You may have heard news about chocolate milk being a great after-exercise recovery drink.  The protein in chocolate milk has a lot to do with that!  It helps to build and maintain lean muscle.  But there’s a lot more to chocolate milk than protein – the potassium it contains is an electrolyte that helps regulate fluid balance.  And of course its calcium not only helps maintain strong bones and teeth and reduce the occurrence of stress fractures, it also helps in promoting normal blood pressure.  To see videos about chocolate milk in action, check out: Refuel with Chocolate Milk.

By Diane Ruyack

Bubble baths don’t have to be just for kids!  They are the perfect way to put an end to a stressful week and unwind. There are many benefits associated with bubble baths. The warm water and steam will open up your pores, cleanse your skin, and loosen up tight muscles so that you can fully relax.

With our busy lives, stress reduction is a must these days:

Avoid unnecessary stress - Learn how to say “no”. Know your limits and stick to them.

Avoid people who stress you out – If someone consistently causes stress in your life you may want to limit the amount of time you spend with that person.

Take control of your environment – If the news makes you anxious, turn the TVor radio off. If traffic’s got you tense, take a longer but less-traveled route.

Reduce your to-do list – Check your schedule, responsibilities, and daily tasks. If you’ve got too much on your plate, distinguish between the “shoulds” and the “musts.”

Accept the things you can’t change- Don’t try to control the uncontrollable. Many things in life are beyond our control— particularly the behavior of other people. When facing major challenges, try to look at them as opportunities for personal growth.  Look on the upside.

Healthy ways to relax and recharge and make some fun while you are at it:

Adopt a healthy lifestyle

• Exercise regularly. Physical activity plays a key role in reducing and preventing the effects of stress. Make time for at least 30 minutes of exercise, three times per week.
• Eat a healthy diet. Well-nourished bodies are better prepared to cope with stress, so be mindful of what you eat. Start your day right with breakfast cereal and milk.
• Reduce caffeine and sugar. By reducing the amount of coffee, soft drinks, chocolate, and sugar snacks in your diet, you’ll feel more relaxed and you’ll sleep better.
• Avoid alcohol, cigarettes, and drugs. Don’t avoid the issue at hand; deal with problems head on and with a clear mind.
• Get enough sleep. Adequate sleep fuels your mind, as well as your body. Feeling tired will increase your stress because it may cause you to think irrationally.

Celebrate Bubble Bath Day with a super relaxing bubble bath. To create a calming, relaxing atmosphere that makes you feel like you’re at the spa, add a little background music which an effective stress reducer. Students who listened to a well-known gentle classical piece of music during a stressful task had reduced feelings of anxiety, heart rate, and blood pressure. You may wish to light some scented candles, and roll up a towel to put under your neck. The smell of lavender has long been associated with a calming effect, so look for bubble bath salts with lavender. Enjoy it — you deserve it!