3-A-Day™ of Dairy : Morning Buzz

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3ADay Cheddar N Ham Muffins Oct 3, 2008 5:13 PM Makes 9 servings Prep Time: 5 min Cook Time: 15 min Ingredients * 3/4 cup lowfat sharp Cheddar cheese * 1/4 cup fresh grated Parmesan cheese * 1 3/4 cup reduced fat all-purpose baking mix * 1 cup 1% low-fat milk * 1/2 tsp black pepper * 1/4 cup lowfat ham, finely chopped Mix cheeses, milk and baking mix together; add pepper and ham. Mix well and spoon into lined muffin pans 1/2 full. Bake in preheated 400 degree oven 12-15 minutes or until golden brown. Recipe created by Get 3! subscriber Carolann Kline of Oklahoma Nutritional Facts per serving for individual food recipe: Calories: 140 Fat: 4 g Saturated Fat: 2 g Cholesterol: 10 mg Sodium: 470 mg Calcium: 20% Daily Value Protein: 8 g Carbohydrates: 18 g Dietary Fiber: 0 g

3ADay Escape to Nature’s Sanctuary Oct 1, 2008 8:16 AM Autumn’s golden hues set the tone for an exhilarating outdoor adventure. Fall foliage is at its peak. Why not treat yourself to a long hike under an autumn canopy of red, orange and gold? Not only will you get a terrific workout; you’ll become more relaxed as the rustling-crunch of each step carries you further from the bustle of daily life and deeper into nature’s sanctuary. So go ahead and take a little time to reconnect with yourself or with your loved ones outdoors. Take Time for You It was a long, busy summer. You’ve earned a little time to yourself! Forget that load of laundry; leave your to-do list behind. This day is just for you. Send your husband and kids on a Saturday morning field trip. Set the mood with a Chocolate Comfort Sipper and hop in the tub for a long, luxurious bath. Once you’re refreshed and ready to go, pick a local hiking trail , grab your favorite music mix and hit the road! And please don’t worry what your family will eat for lunch while you’re away. You made a delicious pot of hearty Slow-Cooker Creamy Vegetable Barley Soup the night before. Reconnect with Your Partner Nothing rekindles romance like a warm autumn afternoon. Why not pack a basket of your favorite wine and cheeses and toast the day? Ask a friend or family member to take your kids for the day — or better yet, overnight. Before heading out, prepare a romantic pre-hike brunch of Cinnamon Swirl Yogurt French Toast just for two. Then pop online to find the best fall foliage , and you’re on your way! Remember, this outing is as much of an exercise in reconnecting as it is a physical workout. While you’re away, why not treat yourselves to a candlelight dinner at that quaint little inn you’ve always wanted to visit? Since you’re already there, you might as well stay the night and hike the trails again tomorrow! Apple Picking with Your Family Looking for a great way to have fun and get exercise as a family? Why not check out the fall foliage at your local apple farm ? Not only will you get a fantastic workout from picking apples, climbing in trees and taking hayrides; you’ll also get to bring home all the sweet, delicious fruits of your labor! Those tart, green apples will taste great in a scrumptious Baked Apples with Cinnamon Yogurt Topping dessert. Golden, juicy apples are the perfect ingredient for a quick and easy Apple Yogurt Smoothie snack. Now that you’ve gotten a taste of the great outdoors, you can’t wait to do it again! As you head for the door you hear the thump, thump, thump of an old familiar friend. Your dog knows you’re setting out for another wilderness adventure. His wagging tail begs “me too!” Why not bring him along? You might be inspired to take an even longer walk than usual. Plus, the added resistance as he pulls you along will help burn more calories and work your muscles. Happy hiking!

3ADay Scrambled Egg and Mozzarella Breakfast Pizza Sep 26, 2008 7:33 AM Makes 2 servings Prep Time: 4 min Cook Time: 9 min Ingredients * 1 whole wheat English muffin * 2 mushrooms, sliced * 2 green onions, finely chopped * 4 tablespoons diced green or red bell pepper * 1/2 cup egg substitute * 1/4 teaspoon pepper * oregano or Italian seasoning, dash * 4 teaspoons pizza sauce * 1/2 cup shredded low-moisture, part-skim Mozzarella cheese Preheat oven to 350 degrees Fahrenheit. Split English muffin in half and toast; set aside. Heat a small non-stick skillet over medium heat. Add mushrooms, green onions and bell pepper. Cook, stirring continuously for 2 minutes, or until vegetables are softened. Stir egg substitute, pepper and oregano into vegetable mixture. Cook, stirring continuously until egg substitute is set, about 2 minutes. Spread 2 teaspoons of pizza sauce onto each English muffin half. Spoon a quarter of the egg mixture over pizza sauce and top with a quarter of the cheese. Spoon the remaining egg mixture and cheese evenly on top of the muffins. Place the muffins on a baking sheet and bake* for 5 minutes, or until cheese is melted. *Or, bake in a toaster oven at 350 degrees Fahrenheit for 5 minutes. Recipe created by 3-A-Day™ of Dairy Nutritional Facts per serving for individual food recipe: Calories: 190 Total Fat: 5 g Saturated Fat: 3 g Cholesterol: 15 mg Sodium: 520 mg Calcium: 30% Daily Value Protein: 17 g (7 grams from dairy) Carbohydrates: 19 g Dietary Fiber: 3 g

3ADay Protect Your Heart With Dairy Sep 26, 2008 7:31 AM Chances are your doctor has taken your blood pressure to determine if you’re one of the 65 million American adults who have high blood pressure (HBP). HBP is dangerous because it makes the heart work harder than it normally would. The force needed to pump blood through your body can harm your arteries and organs, especially your heart. The good news is there are ways to help lower your blood pressure without medicine. And eating low-fat dairy foods as part of a balanced, low-fat diet rich in fruits and vegetables is one of them! Add Dairy to Your Diet Studies have shown that the Dietary Approaches to Stop Hypertension (DASH) eating plan is an effective way to lower your blood pressure. In fact, this low-fat diet, rich in dairy foods, fruits and vegetables, has effects similar to single drug therapy in lowering the risk of heart attack and stroke by reducing blood pressure! Dr. David W. Harsha, PhD, of the Pennington Biomedical Research Center at Louisiana State University and co-author of the DASH-Sodium study, feels the DASH diet can greatly improve the overall health of America. “We calculate that if the American population as a whole adopted the DASH diet, it would reduce deaths from cardiovascular disease by about 15 percent, and from stroke by about 27 percent,” he said. Taking Notice The overwhelming evidence caught the attention of the American Heart Association (AHA). In 2006, the AHA released new diet and lifestyle recommendations which included the DASH diet guidelines. This update re-enforced their call in 2005 for Americans to eat 2 to 3 servings of low-fat or fat-free milk, cheese or yogurt every day to help meet daily nutrition requirements. How Does Dairy Do It? Researchers can’t definitively say why dairy products help drive down blood pressure levels. However, “a trio of minerals – calcium, potassium and magnesium – all found in dairy foods may play an important role in maintaining blood pressure,” according to registered dietitian Connie Diekman, president of the American Dietetic Association and director of university nutrition at Washington University in St. Louis, Missouri. As the evidence builds, it becomes a harder fact to ignore – when consumed as part of the DASH diet, low-fat dairy can help lower your blood pressure and protect your heart. What better reason do you need to make sure you get your 3 servings of dairy a day?

3ADay Power Up With Breakfast Sep 23, 2008 12:39 PM Eating breakfast regularly helps build healthy bodies. Did you know that a smart breakfast that includes foods from all five food groups can supply ¼ of your child’s daily nutrient requirements? No wonder it’s regarded as the most important meal of the day. To help your family get a nutritious start each morning, be sure to offer a variety of colorful fruits, veggies and delicious whole grains at the breakfast table. And don’t forget the dairy! For a winning combination, try incorporating at least three nutrient-rich foods—like yogurt, fruit and granola. Breakfast Brain Power Wholesome foods help create healthy minds. That’s why it’s especially important to eat breakfast each morning. Studies show that kids who eat breakfast may have an easier time focusing on learning, thinking clearly and being on their best behavior. They also had better test scores, grades and attendance records, plus fewer visits to the school nurse. It makes sense when you think about it. It’s hard to feel at your best when you’re hungry! You can help your kids work and feel their best by making your breakfast routine as simple as possible. Keep plenty of breakfast foods easily accessible and ready to eat. Bake a batch of Cheddar N Ham Muffins at the start of the week and refrigerate or freeze. They’re quick and easy to reheat. Or keep Homemade Low-fat Granola in a handy single-serving container so it can be mixed with yogurt for a fast, nutritious meal. Fifteen Minutes that Make a Difference Sometimes morning brings chaos. We know you’ve got lots to do. Sitting your kids at the breakfast table while you do an extra task or two can help you get things done more quickly. But consider this: eating breakfast as a family can have a beneficial impact on your children’s health and well being. By setting aside just 15 minutes for breakfast together each morning, your kids can learn the importance of making time to eat and to connect with loved ones every day. Plus there’s added benefits for you. Not only will you be proud of yourself for setting a good example for your kids—you just might have extra energy to spare. To make more time for breakfast in the morning, do your best to prepare as a family the night before. Pack school bags and pick the next day’s clothing as part of your kid’s bedtime routine. Have them help set the breakfast table, too! They can put their favorite cereal in plastic sealed containers. When they wake up the next morning, all they have to do is add the cold, delicious milk! A Meal Plan for Busy Mornings We all have those days when there isn’t a moment to spare. Moms especially have a tendency to feel guilty when things just don’t go as planned. Remember to be patient with yourself— it happens to the best of us! On busy mornings, preparation is the key. Make a plan to have plenty of portable string cheese and yogurt snacks on hand at all times. They’re ready to go in a snap and can be eaten anywhere. Another great way to be pro-active: pre-pack snack-size containers of your kids’ favorite cereal and keep plenty of travel-sized milk handy. Breakfast is a cause we can all believe in. Many states offer Breakfast in the Classroom and Grab ‘n’ Go programs to help students stay on track. Be sure to check out the breakfast initiatives in your school district.

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Cheddar N Ham Muffins Escape to Nature’s Sanctuary Scrambled Egg and Mozzarella Breakfast Pizza Protect Your Heart With Dairy

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Owner 3ADay

Started Aug 14, 2008

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The morning alarm clock. The race to get ready. The quick e-mail check-in and the dog waiting to be walked. All this before you’ve had a chance to fully wake up. Life is hectic - so start your day off smart. Take time to indulge in a nutritous breakfast. Sit down for something real, with dairy and maybe some fruit and whole grains, too. Taste. Breathe. Set a goal or two. Make sure you’re about to get out of your day what you put into it. And if you do have to grab something on the run, make it a cup of yogurt and a spoon. Nourish Your Morning! Check out our yummy recipes and learn all about the benefits from 3ADay.