Food does not have to be complicated or expensive to be nutritious and delicious. If you’re struggling to keep up with trendy recipes or tired of spending a fortune on bougie products, then take a deep breath and relax into the notion that less is more.
Since the start of the COVID-19 pandemic, Americans have been focusing on enhancing their immune health. None of us want to get sick and keeping our immune systems healthy is the first line of defense! Did you know you can buy wellness by the gallon?
Are you wondering how to plan a pandemic-proof Valentine’s Day for your loved ones?
Your plans may look different this year, but the good news is you can still make the day special!
It’s safe to say we were all ready to bid farewell to 2020, but the ripple effect of the pandemic was profound, and we will continue to ride those waves into the New Year. Nothing was left untouched by COVID-19 shutdowns, even our food habits were swayed.
Here are some trends that will continue in 2021.
Tracey True was published in local online newspapers, the Northern Kentucky Tribune and KyForward.
Click the links below to learn more about the health and immunity benefits of fermented foods, including yogurt and kefir.
Peak bone mass (maximum bone density and strength) is typically reached by the late 20s, but it’s never too late to begin taking care of your bones! Choosing calcium-rich foods is beneficial for your frame well beyond the bone-building years. Make a game plan to add milk, cheese and yogurt to your meals and snacks. Make soups, hot chocolate and oatmeal with milk in place of water. Try innovative dairy beverages made with yogurt or ultra-filtered milk, which also offers more protein.
Build performance-enhancing meals by including more plants, filling half of your plate with fruits and vegetables and the other half with lean protein and whole grains. Whether on the plate as cheese or yogurt, or on the side as a glass of milk, don’t forget the dairy.
What you drink is just as important as what you eat. Kick the soda can and drink milk instead. Each serving of milk naturally provides bone-building calcium, vitamin D and high-quality protein—all necessary for a strong frame. If you’re lactose intolerant, you can still benefit from all that dairy has to offer. Simply choose lactose-free milk – it’s real milk, just without the lactose.
Milk is also an important player in hydration. A new study in the American Journal of Clinical Nutrition suggests trading in your water bottle for a milk bottle to hydrate best.
No matter your age or activity level, it’s never too early or too late to take care of your bones. Fortify your frame with these delicious dairy recipes!
National Nutrition Month is here! Check out my interview with WTVQ in Lexington...
Winter weather is turning colder every day and you may find yourself longing for the warm days of summer. As you wait for the sun to make its debut this spring, cozy up with these nutritious dairy drinks.
Most people start the day with a cup of coffee, but adding steamed milk to your traditional brew will pack it full of high-quality protein and essential nutrients! You don’t have to visit expensive coffee shops to enjoy the health benefits of warm, steamed milk. Simply microwave 1 cup of milk for 90 seconds, or until steaming hot, and add it to your brewed coffee of choice. Be your own barista and try this delicious recipe for Chai Coffee at home.
Not a coffee drinker? No worries! You can also add steamed milk to your favorite tea for the same nutritional benefits. London Fog Lattes are my favorite cold-weather beverage and are easily made by combining Earl Grey tea, vanilla and steamed milk. If you are avoiding caffeine altogether, then try this relaxing Lavender Milk Steamer instead.
Let’s not forget the most popular warm drink for winter weather – hot chocolate! Whether you ran a snowy 5k or just want a special treat with family, hot chocolate is a tried and true classic that everyone will love. Even if you are lactose intolerant, you don’t have to miss out on the fun with this Festively Lactose-Free Hot Chocolate recipe.
Visit The Dairy Alliance for more delicious dairy drink recipes!
As the holiday festivities quickly turn into New Year celebrations, be sure to remember those guests at parties who, for one reason or another, forego traditional cocktails and seasonal spirits. Give your friends and family a non-alcoholic beverage option that is fun, exciting, and even nutritious!
Holiday Milk Punch will make everyone merry and bright. Made with chai tea, the subtle boost of caffeine will put some extra pep in their step to keep them going until the midnight ball drop. Folks will feel festive from the seasonal spices, all while benefitting from the 9 essential nutrients found in real milk. I’ll drink to that!
This Peppermint Milkshake will serve as a delicious treat and a fun activity for the kids. They will have a blast decorating their cups with melted chocolate and peppermint candies before enjoying this creamy, dessert-like drink. Top it off with real whipped cream to make it extra decadent.
If you are looking for a more traditional holiday drink, try Homemade Eggnog using real milk and cream. With just the right amount of sweetness, your guests will find comfort in this familiar treat. As a time and stress saver for the party host, this beverage could also be enjoyed as an adult libation by adding a choice of brandy, bourbon or rum. Be sure to clearly label each batch!
When planning your holiday shindig, take stock of your guests and their preferences. There are a variety of fun refreshments for everyone to enjoy, and you might even send your guests home with a new favorite. Cheers!
Humans have been finding ways to preserve food since the beginning of time, making food preservation one of the world’s oldest technologies. Before electricity, refrigerators and freezers became common household luxuries, we had to find ways to keep our food from spoiling while maintaining its nutritional value, texture and flavor.
This month I was invited back to WTVQ to talk about bone health! Take a look at the video to learn how to achieve Bonegevity, or bones that are built to last.
Check out my latest interview on WTVQ, discussing healthy ways to celebrate the Easter holiday.
This year for National Nutrition Month we are promoting a campaign titled "Diet Disasters!"
Fall is in full swing, and you know what that means: pumpkin everything! This popular flavor is making its way into everything from coffee to candles earlier and earlier each fall season. What is it about this fruit that we love so much? How did it carve its own slice into our Thanksgiving traditions?
It was my pleasure to partner with Foodchain, a local nonprofit organization, to teach a dairy good lesson for Lexington's youth!
Currently, the average food bank recipient receives less than one gallon of milk per year. However, to meet the recommended three servings of milk each day, they need more than 1 gallon per week. Milk is naturally nutrient-rich, containing nine essential nutrients, including 8 grams of high-quality protein per serving and three of the four nutrients missing in the diet of most Americans– calcium, vitamin D and potassium.
Nutrition-related illnesses are more prevalent in food insecure households. One third of households utilizing food banks has a family member living with diabetes and 58% of food bank clients report high blood pressure. Research shows three servings of milk each day can help maintain healthy blood pressure and reduce the risk for type 2 diabetes. According to Feeding America, 79% of food insecure households report purchasing cheaper, unhealthy food to provide enough to eat for their families. Milk, yogurt and cheese are affordable sources of high-quality protein. In fact, each serving of milk only costs about a quarter.
Food banks are beginning to address the dairy deficiency at their facilities, which has led to the launch of a program called Milk2MyPlate. This program is working to bring food banks and milk suppliers together with a common goal to provide a consistent supply of fresh milk to those who need it most. September 7th is National Food Bank Day, and you can show your support by taking the #10GallonChallenge! Donate 10 gallons of milk to a local food bank near you, and together we can help end hunger.
Visit thedairyalliance.com for more information about dairy farming, recipes, and more!
Breakfast in the Classroom is an initiative aiming to ensure students have access to a nutritious meal each morning. Originally tested at a single elementary school in Rutherford County, after one year the school reported its highest test scores to date.
This fall the program will launch in three additional elementary schools, of which more than half of the students are enrolled in the free or reduced lunch program. The menu will focus on nutritious options such as dairy, whole grains, and fruits.
A collection of stories related to my work as a Registered Dietitian Nutritionist (RDN) with The Dairy Alliance.
Views are my own.