September 14, 20180

This week, I had the pleasure of attending a nutrition and media training at The Dairy Alliance in Atlanta. I loved spending time with my fellow foodie dietitians and chefs and learning more about dairy. Plus, I had the awesome opportunity to train with media and communications coach and guru, Teri Goudie.

First, let me say we LOVE dairy in my house. My kids drink milk with most meals and down a cup of yogurt like it’s going out of style. I love milk in my beloved latte or tea, snack on cheese and happily add yogurt to my morning smoothies. And while my husband prefers almond milk in his cereal, he’ll never turn down cheese on his pizza or some of his other favorite dishes.

Whether you like dairy as much as we do or are confused about whether you should include it in your diet, here are some things you may not know about dairy.

  • Just one 8-ounce serving of milk contains 9 essential nutrients, including the following:
    • 8 grams of protein
    • calcium, important for building and maintaining strong bones and teeth
    • potassium, essential for regulating fluid balance and helps maintain healthy blood pressure
    • vitamin D, promotes maximum absorption of calcium
  • Experts recommend drinking milk with meals and water throughout the day between meals
  • The Dietary Guidelines for Americans recommend that children and adults enjoy 3 daily servings of low-fat or fat-free milk, cheese and yogurt
  • A growing body of research suggests that consuming dairy regularly may help lower the risk of  type 2 diabetes
  • Studies show that the protein and calcium in milk play a critical role in promoting bone health and density, which decreases the risk of osteoporosis
  • Dairy contains calcium, potassium and magnesium, which help to maintain a healthy blood pressure
  • Individuals with lactose intolerance can comfortably enjoy low-lactose options like hard cheeses (cheddar and Swiss) and yogurt

PLEASE SHARE: What are your favorite ways to enjoy dairy? Please share. I’d love to hear from you!

Disclosure: The Dairy Alliance paid for my travel, hotel and meals in Atlanta, Georgia to learn about dairy nutrition and advanced media training. They did not compensate me to write this post and all opinions expressed here are my own.


September 13, 20180

I don’t know about your house, but mornings can get a little hectic around here. I’m usually throwing in the kids’ refrigerated lunch items, my husband is rushing out the door and the kids are taking their sweet time getting dressed. Sometimes the kids have time to enjoy a bowl of cereal or a whole grain waffle. Other times, however, they have just enough time to microwave a frozen muffin–like these Chocolate Zucchini Muffins–before this mom-bus pulls out of the driveway.

These delicious little muffins may make your morning easier.

And, that’s where these little morsels of deliciousness come in. These Easy Morning Chocolate Zucchini Muffins are tasty, nutritious and may just make your life easier. Bake a batch on the weekend, freeze individually, thaw (or microwave) and enjoy. Plus, these muffins are a great way to use up all of that summer zucchini overwhelming your produce drawer.

Thanks to the zucchini, these muffins are rich in vitamin C (hello healthy skin and immune system!), vitamin K (necessary for bone health and blood clotting) and vitamin B-6 (important for energy metabolism and hormone production).

I like to pair with a hard-boiled egg or glass of milk for an extra protein boost. They also make a perfect addition to your morning latte or as an afternoon snack.

PLEASE SHARE: What are your favorite easy-morning grab-and-go breakfast recipes? Please share. I’d love to hear from you!


April 16, 20180

Welcome to Smart Mouth Nutrition! We’re so glad you stopped by!

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