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Living Well In Yalobusha County

Make Milk A Part Of Your Weight Management And Nutritional Plan

By Pamela Redwine

Many people, especially women don’t get the recommended amounts of milk a day.  But a study published in the Journal of Nutrition, reveals that including milk and other milk products as part of a healthy weight management plan may help women keep off the weight they’ve lost.  Researchers found that higher calcium intakes, mostly from milk and other milk products and not supplements, was linked to less weight gain 18 months after a significant weight loss.  

Milk has also been found to be an effective option to refuel your tired muscles after a workout.  According to a recent study, athletes who drank chocolate milk after an intense period of exercise, were able to work out longer and with more power during a second workout compared to when they drank a carbohydrate replacement beverage.

With all of these new findings coming out about the benefits of milk, there should only be one thing on your mind….How do I get the recommended amount of milk I need each day?  The answer is easy.  One of the easiest ways to get your 3 glasses (equal to 3 cups) a day is to drink a glass of low-fat or fat free milk with every meal.

Here are some other easy ways to incorporate milk into a healthy diet:

By-pass the bagel at breakfast and have a bowl of cereal and milk instead.

Grab a carton of milk at the drive-thru instead of a soda.

Substitute milk for water in recipes.  Remember, 1 cup = 8 ounces.

Satisfy your chocolate cravings with a glass of low-fat chocolate milk instead of a candy bar.

Sip on a cappuccino or latte instead of black coffee.

Order a glass of milk on ice at lunch

Warm up with a mug of hot chocolate Whip up a smoothie made with milk, fruit and ice for an easy breakfast or afternoon snack.

Make soups and chowders with milk.

Milk your dessert with puddings or custards.

At the coffeehouse order a milk steamer with a shot of syrup.

Enjoy a banana and a glass of milk for a mid-morning snack.

Add milk to risotto and rice dishes for a creamier texture.

Order a milk-based soup like corn chowder, potato leek or cream of broccoli as a first course at dinner.

Running errands all day? Grab some milk and a granola bar.

Freeze strawberry or banana milk in popsicle containers for a tasty “milksicle”treat.

Having a late dinner?  Drink a glass of milk to tame your appetite.

Instead of dessert, order an after-dinner coffee drink made with milk.

Take a break with an iced vanilla skim latte.

Recharge after a work-out with a grab-and-go bottle of low-fat chocolate milk.

Make a “mocktail” in a goblet with milk and sugar-free hazelnut syrup.

Too tired to cook? Fix a bowl of whole-grain cereal topped with milk and a handful of berries for a no-fuss, nutrient-packed dinner.

Make some old-fashioned oats with milk instead of water.

Choosing fat free or low-fat milk can lower your calories and still provide all nutrients.

Recipe of the Week

By: Pamela Redwine

Raspberry Frozen Yogurt


• 2 cups vanilla low-fat frozen yogurt

• 1/2 cup whole milk

• 1/4 cup sugar

• 1 (10-ounce) package frozen raspberries in light syrup,


• Fresh raspberries (optional)

1.       Combine first 3 ingredients in a large bowl; stir until sugar dissolves.

2.      Place thawed raspberries in a blender, process until smooth. Strain puree through a fine sieve over a bowl.  Discard seeds.  Add puree to yogurt mixture.

3.      Pour raspberry mixture into freezer can of an ice-cream freezer, freezer according to manufacturer’s instructions. Spoon into a freezer-safe container; cover and freeze-safe container; cover and freeze 1 hour or until firm. Garnish with fresh raspberries, if desired. Yield 8 servings (serving size 1/2 cup)

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