Molly Morgan, our registered dietician, is the author of To Your Healthy Life.Style. Here you'll find past month's articles containing helpful advice and information on healthy eating, dairy foods, and Crowley products.

What Dairy Foods Can Do For You

Refuel Your Tired Muscles after Exercise

Just in…dairy can help to build muscle and lose fat! The study was in the American Journal of Clinical Nutrition in August 2007. It followed 56 healthy young men over a 12-week period. The men who consumed about 17 ounces of fat-free milk immediately after exercise and then again 1-hour after exercise gained more muscle and lost more fat, as compared to those that had carbohydrates or soy-based beverages.

Another study proved that chocolate milk makes a great post-workout recovery drink! A group of cyclists were given chocolate milk, a fluid replacement (e.g. sports drink), or a carbohydrate replacement drink (e.g. specialized sports drink) after exercise. They were then asked to exercise again in 4 hours and the group that refueled with chocolate milk was able to exercise 49% – 54% longer, as compared to the other groups. It is thought to be the combination of carbohydrates, protein, and fat found in milk that is responsible for the boost!

Tips:

• Enjoy Crowley Lowfat Milk or Chocolate Milk as a refreshing drink after your work out to refuel your body!
• After your work out try this quick & tasty drink: In a blender combine, 2 cups of Crowley Milk with 1 Tbsp peanut butter, 1 Tbsp chocolate syrup, and 1 frozen banana. Blend until smooth and serve immediately.

Dairy Foods May Benefit Your Bones Better Than Calcium Supplements

Here is some NEW NEWS about bone health… the calcium from foods may help to benefit your bones better than calcium supplements!

The study followed a group of 169 postmenopausal women for a week. The group of women who had a higher intake of dietary calcium had higher bone mineral density scores and a shift in their in their estrogen metabolism and compared to the women who got their calcium from supplemental sources.

Tips:

• Make a goal to get most of your calcium needs (See chart below) from food sources like: milk, cheese, and yogurt instead of supplements.
  
  

  Person's Age	Recommended Daily Calcium	Number of Daily 8oz Servings
  1 to 3	500 mg	2 servings
  4 to 8	800 mg	3 servings
  9 to 18	1,300 mg	4 servings
  19 to 50	1,000 mg	3 servings
  51 and over	1,200 mg	4 servings

  
  
• Check out the Nutrition Facts panel to find out how much calcium is in the foods that you are eating! Here is a simple trick: take the % Daily Value (DV) of calcium and simply add a zero to tell you how many milligrams (mg) of calcium are in one serving of that food. For example, if a food has 25% of the DV = 250 mg of calcium towards your daily goal.
• Click here for a table of how much calcium is in a serving of your favorite Crowley products.
• For more tips on keeping your bones healthy, click here.

References:

• Hartman J, et al. Consumption of fat-free fluid milk after exercise promotes greater lean mass accretion than does consumption of soy or carbohydrate in young, novice, male weightlifters. American Journal of Clinical Nutrition, 2007; 86:373-81.
• Karp J., et al. Chocolate Milk as a Post-Exercise Recovery Aid. International Journal of Sport Nutrition and Exercise Metabolism, 2006; 16, 78-91.
• Napoli N, et al. Effects of dietary calcium compared with calcium supplements on estrogen metabolism and bone mineral density. American Journal of Clinical Nutrition. 2007; 85:1428-33.