"To Dairy or Not to Dairy?" in a Plant-Based World Weekly Wisdom

Do you find yourself questioning what foods you should be consuming?

Food, nutrition, diet culture, wellness, health are important words to all of us. Each of us may have a different definition and this is OK. We are all one our own unique wellness journey. 

The wellness climate is constantly changing, this is the beauty of science and why I find this area so fascinating. I have always been drawn to what people eat, why they eat it and what it provides them from a nutrient standpoint. In the current wellness climate, sustainability, safety, and animal welfare are buzzwords. There are also a lot of conversations surrounding the term"plant-based" eating. This notion is not new. Eating fruits, vegetables, whole grains and legumes has been around since I have been a dietitian and way before. Except now it is sexier. It is finding a way to reinvent itself by this trendy term, new products and of course media endorsement. 

With a current documentary being released, I find myself getting a lot of questions about what being plant-based means, what my thoughts are and how can someone do it. In many conversations and digging a little deeper into each individual, there is a gaping hole of daily intake of plant-based foods.  In my own experience and practice, people love to eat anything but or very little of these types of foods it their purest form. 

How does one going to transition from an omnivore diet (where we eat plants and animals) to a herbivore diet (all plants) and do we have to?

As a registered dietitian, I do believe we need to eat more plants and there is no way around it. But we can balance them safely in our wellness journey with animal foods. About 1 in 10 adults meet the fruit and vegetable recommendations a day. If we are not eating plant-based fruits and vegetables, then what are we eating?  We are eating pasta, breads, sweets, donuts, candy, cookies, soda, granola bars, fruit snacks and a bunch of "plant-based" processed foods. All of these foods fit into balanced eating but unfortunately, not many of us are finding the balance because we are avoiding certain foods, especially animal-based food because we have heard they are "bad" for us. 

Navigating your wellness journey is very personal and important. I am happy to help anyone soundly develop their personal road map.  I also am happy to remind people understand they can lived a plant-based life while also consuming animal-based foods. I do this by educating myself on where my food comes from, so I can share this with my clients as if they are my own family and friends. 

Recently, I had the opportunity to attend a conference in Chicago with a variety of Registered Dietitians sponsored by Midwest Dairy to learn more about dairy farming practices. This experience not only confirms my desire to continue to educate myself on where our food comes from and the safety of our food, but to educate others. Conversations about food should be positive, safe and offer informative education. This is exactly what I experienced and want to share with you. 

Chicago, IL - Who knew there were local dairy farms so close to such a big city. Did you know fluid milk takes about 48 hours from milking to hitting the grocery store shelves?

Erin Hoisington, Registered Dietitian with Midwest Dairy and Katie Smith, Registered Dietitian and Assistant Professor of Sport Science and Health Education, Simpson College. 

We had a lovely dinner at The Signature Room. As I think about this menu, look at the combinations of plant-based foods and animal foods. Each food group compliments each other in taste and in nutrients, including dessert. Part of the joy of the meal was meeting the farmers, Andy and Sarah Lenkaitis whose farm we would visit the next day. 

This weekend experience took us 50 miles outside of the city to Lenkaitis Holsteins Dairy Farm in St. Charles, IL. This dairy farm is family owned by 3 generations and is managed by Andy and Sarah. The farm is home to 160 Red and White Holstein cattle.

The farm has a room attached to the barn for events and tours of the farm. Our Undeniably Dairy group gathered here for an introduction to the Lenkaitis Holsteins. 

Of course, we had an assortment of foods for breakfast including fruit, breads and different types of milk. When you think about milk, do you think about the different varieties available to us as consumers?  How fortunate are we to have many varieties of this nutrient dense animal food to meet the needs of all types of people. 

As I was enjoying my breakfast, the Lenkaitis's have windows in their conference room with a great view of their dairy operation. I was able to watch 2 cows in the robotic milkers. This is transparency at its best when it comes to a farming operation. Many farmers are willing to open up their farm and show you their operation. 

The Lenkaitis's have a robotic operation. Inside their conference room, Sarah Lenkaitis can watch this computer screen to monitor her cows throughout the day. Robotics enables them to monitor of all aspects of their cows more completely, which results in healthier and happier cows. 

    

In 2018, they built a new barn for their Holsteins, equipped with the latest technology to improve the comfort of their cows and safety of the people who care for them. This includes cameras for monitoring, large overhead fans to help cool the cows in hot summer months and curtains to raise or lower based on the weather. There is also this large robotic "Roomba" (bottom right) which goes through and sweeps the floors after feeding for cleanliness.

 There are individual pens for cows needing special attention, especially this sweet lady who is a mother-to-be. 

The Lenkaitis's grow crops to feed the cows. The cows are fed a total mixed ration twice a day and the blend is monitored by a nutritionist. Cows can eat up to 50 pounds of feed in a day. 

All of their cows have a collar with a RFID or radio frequency identification tag unique to each lady. It is like a Fitbit tracking the cows movement, rest, milking and feeding. The tag will also determine if the lady is ready to milk. The cows are the ones determining if they want to milk. The gate will open up into the milk area once the tag is scanned and then she determines when she is ready to go into the milking stall.  This health management software monitors the health of the cow more consistently and can catch changes in a cow much quicker, leading to faster treatment. 

These ladies are happy cows. They are each given a name. I graciously got to in their special space, pet them and even get some cow kisses.  

It was a mild October morning, with a rain storm going through during the visit. The gals were relaxing comfortably in their barn. The barn has an automated manure system to help keep the barn clean for the ladies. 

The barn has 2 robotic milking stations. Once the collar on the cow is scanned and she is ready to milk, the robot unit will attach to the udder, then dip her teats in an iodine-based cleaner, rinses them, milks her and then dips the teat again. While she is milking, the robot will drop pellets to encourage the lady to come back for milking. 

Sarah shows and explains to us the computer system monitoring the milking process. Along with this outstanding robotic system, they are also good stewards of the land by growing their own crops for feed, separating manure fiber and selling to a local landscaper. They sell genetics to other farmers and sell bull calves to farmers who raise beef steers. 

While the ladies are waiting in the milking area, there are back scratchers. This is part of the wellness of the cows and are a type of a "spa" treatment. Cows are happier when they can scratch their backs or necks which also encourages them to milk.

The milk produced at the Lenkaitis farm goes to Dean Foods to make cottage cheese and sour cream in Rockford, IL. This particular product, Dairy Pure Mix-Ins combines plant-based foods like fruits and nuts with animal-based cottage cheese. This combination of foods has a dietitian recommended balance of high quality of nutrition. 

As I reflect on my visit to the Lenkaitis farm, it just reassures me how sustainability is being practiced in the dairy industry, especially in family-owned farms. The Lenkaitis's are ensuring their milk is good for people, good for the planet and good for the economy. Their food is safe, nutritious and dietitian approved because of the care they provide these animals. Seeing this operation and knowing the dedication this family has in providing a healthy and nutritious food products, increases my confidence in recommending dairy being a part of everyones wellness journey. 

Think of the big picture when it comes to your health. Gather as much information as you can about the food you eat. Know where it comes from, what nutrients it provides, how it fits into your budget and how your body feels when consuming it. And when you need to know more, seek out the expert of the questions you are asking - like a Registered Dietitian or a farmer. Don't stream the latest documentary to answer your questions or question your own wellness journey. 

~AE

*Thank you to Midwest Dairy for sponsoring this post AND thank you to Sarah and Andy Lenkaitis for sharing their farm and beautiful ladies with me. 

Weekly Wisdom and a Dietitian Goes to the Farm Top 5 Nutrition Noshes

Nosh One. Wisdom.

I was very fortunate to grow up in small town Iowa surrounded by all types of farms. Being around this lifestyle made me not only appreciate animals and crops, but also appreciate the dedication and values farming creates. Farming is a business, but it is also a legacy, passed on to future generations. 

As I have become a food and nutrition expert, I have also taken an interest in where my food comes from and who is providing or growing this food for me. Of course I find myself asking questions but I also value the importance of finding answers. All of us are interested in food and we should also be interested in food production. We need to educate ourselves to make informed choices about the food we consume and where it comes from. 

If you have never wondered, you need to start. Everyone should visit a farm, everyone should visit multiple farms. Talk to a farmer, let them tell you about what they do, how they do it and why they do it. Their story and farm will provide you with more information about your food than any nutrition label ever will. 

Nosh Two. Weekly Conversation.

Today’s conversation is with Sarah Cortese, a registered dietitian with a lot of sass and a love for

collecting cookbooks.

A couple of podcasts ago, I mentioned a Registered Dietitian Summit I went to sponsored by Midwest Dairy and the National Pork Board. I was fortunate to meet new registered dietitian friends. At our first dinner meet and greet when we arrived, we introduced ourselves to the group. I knew instantly when Sarah introduced herself, we would connect and be friends. Sarah is a realistic dietitian who cares deeply for the community and meeting people where they are along their wellness journey. She currently resides in Oklahoma, is a proud mom, has a passion for long term care, has worked as a retail dietitian and is ready for her next adventure.  

Please enjoy my conversation with Sarah

Connect with Sarah by email and follow her on Instagram

Nosh Three. Week on the Farms.

This past September, I was sponsored by the National Pork Board and Midwest Dairy to attend a Registered Dietitian Summit in Minneapolis. Dietitians from around the Midwest all gathered in Minnesota to learn more about the farming practices of pork and dairy. I was honored and always embrace the opportunity of learning more about farming and our food. 

When we arrived in Minneapolis, we had a welcome dinner. Here we met all the other dietitians, the members of the National Pork Board, Midwest Dairy and most importantly the farmers:  Steve, Mary and Lincoln Langhorst and Lucas Sjostrom. The next day, we traveled outside of the city to a pig farm managed by Wakefield Pork Incorporated, owned by the Langhorst's.

I have driven by many of pig farms but never have been in one. Living in rural Iowa, you can always "smell" the type of farm you are driving by. When we arrived, I could barely smell the farm. This is because in their barns, they use a filtration system for the air that passes through the barn similar to most hospitals. 

Wakefield Pork Inc farms are very particular about their farming practices, animal welfare and biosecurity. When we arrived, we entered into a shower area. All of our street clothes/shoes (and cell phones) were left in one room, then we entered a shower area. We showered and completely washed ourselves and our hair and were given scrubs, undies, shoes, socks and stylish shower caps to be contaminate free. This enabled us to safely and biosecurely visit the farm. The first stop was learning about animal welfare of the farm. The pigs are given top notch care and nutrition, as well as well documented treatment measures of sick pigs. This includes the barns they are growing in and the comfort of the animals, which includes ventilation and temperature to protect them from illnesses and disease. The most current technologies are used to keep the animals healthy which in turn decreases the need for antibiotic use. 

There are different barns on the farm. The nursery was the most fun. In the nursery, there can be numerous moms giving birth each day. An average sow (female pig) is pregnant for about 3 1/2 months and has anywhere from 9-13 piglets. When we were there, we were able to see a few moms delivering and my podcast guest this week, Sarah, actually delivered a piglet herself!  I was more inclined to cuddle the babies. These adorable soft babies are a little rambunctious at times and have some stellar lungs. My piglet was pretty sweet. After the babies are born, they go through 2 more barn stages before the pig is ready for market, which were were able to view as well. The Pork Checkoff has a great infographic of the pig lifecycle here. All the barns we were in were very clean, spacious and full of happy and very chatty pigs. 

After our tour, we then reversed the showering process to again, keep the integrity of their biosecurity. After seeing the farm, I had a totally different view on pig farming. I always thought most pig farms were very dirty, stinky, over populated and full of piles of pig poop. Not only was it none of these but it exceeded my expectations. The employees there are very passionate about their pigs and jobs on the farm. I think of this each time I prepare pork at home now. I know the people who are caring for the animals and the food I eat. 

And eat we did. After the tour, the Langhorst's so graciously opened up their home and roasted an entire pig for us to dine on. The meat from a roasted pig is delicious. 

We were absolutely spoiled and enjoyed great conversation, food and gained more knowledge about the care and devotion these farmers give the food feeding our country. 

“It’s a passion, a lifestyle, a resilient community that works endlessly to bring food to dinner tables worldwide.”

~ Steve Langhorst ~

After lunch, we then traveled to Sjostrom Dairy Farms. This is my third trip to a dairy farm and I learn something new every time. Not every farm is the same and each have their own way of farming. We met owner Steve and the rest of the family. This is one important factor in farming:  family. Steve farms with the help of his Dad and his two sons. 

Steve took us through the milking process as well as the storage and sanitation process on his farm. Milk from dairy farms is used for a variety of products, from fluid milk to butter to milk solids for food production. After the cows are milked, the milk is measured by the pound. They can monitor how many pounds each cow is producing to help adjust nutrition and care for the animal. 

Steve showed us his milking parlor and we were able to go into the parlor to watch the milking process. It usually takes less than 10 minutes to milk a cow. After the milking, the fluid milk is transferred into a vat and cooled to the proper and safe temperature (less than 39 degree). Cooling the milk properly ensures a great quality product. It is then tested numerous times to ensure quality and safety for it to be accepted in our food supply. 

The Sjostrom's love their cows. We were able to tour the entire farm, including the nursery. Similar to the pork farm, there are different areas for the different ages of cows. These ladies are the sweetest from calf to cow. They love people and would come up to the fence to say hello. The ladies all have comfy beds to sleep in and are followed closely by a nutritionist to monitor their nutrition intake. The cows have different nutrition needs throughout their life stages. Very much like humans!

After our farm tours, we were able to bring it all together by going to Cooks of Crocus Hill. Chef Neel from the National Pork Board did a pig fabrication for us. This is where he took part a pig and showed us the variety of cuts of meat. This was such a valuable demonstration. There are many new cuts and leaner cuts of pork you can find here. It is also very helpful when I am going to make something yummy with pork at home. Speaking of....Chef Neel also created this delish chorizo taco recipe my friend Sarah, April and I made. Spicy, but cool with the cucumber yogurt. I also give two thumbs up to the Chapati Roti instead of tortillas. 

Tandoori “Chorizo” Tacos by Chef Neel Sahni

Ingredients Amount

Ground Pork 2 pounds

Kashmiri Chile Powder 2 Tablespoons

Garlic Puree 1 teaspoon

Ginger Puree 1 teaspoon

Ground Coriander – Toasted ½ teaspoon

Ground Cumin – Toasted ½ teaspoon

Garam Masala 1 teaspoon

Kosher Salt 2 teaspoon

Ground Black Pepper 1 teaspoon

Chopped Cilantro 2 Tablespoon

Fresh Lemon Juice 1 Tablespoon

Garnish

Cherry Tomatoes – quartered 1 pint

Cilantro – chopped ½ bunch

Flour Tortillas or Chapati Roti 2 dozen

Cucumber Raita

Greek Yoghurt 1 pint

Seedless Cucumber – Grated 1 each

Salt ½ teaspoon

Preparation Method

Toast cumin and coriander until fragrant. Add all ingredients to a mixing bowl and let sit for 24 hours covered in a refrigerator. In a skillet over medium-high heat, preferable non-stick, add meat without oil and let cook for 5-7 minutes until a dark crust is formed. Break up meat with a spatula and stir until meat reaches 165F. Finish with a squeeze of lemon.

To Build Tacos

Warm tortilla, top with meat, tomatoes, cucumber raita, and chopped cilantro

Nosh Four. Workout Playlist of the Week.

I grew up in a small town in Iowa surrounded by farms and of course there are many songs that remind me of living there. This is my nod to memories of being surrounded by wide open spaces. Find the playlist on Apple Music and Spotify.

Nosh Five. What I Love Right Now. 

After my enlightening farm tours and culinary adventure, there is a shop for all things cooking related at Cooks of Crocus Hill. During the hog fabrication, I sipped on this delightful tea I just had to have and luckily, it was in the shop. TeaSource, Evening in Missoula, is an herbal tea flavored with chamomile, rosehips, raspberry leaf, papaya leaf, peppermint, spearmint, blackberry leaf, passion flower, red clover, star anise, wild cherry bark, lemon peel, wintergreen, lavender, stevia, vanilla extract, wintergreen extract. 

While I was purchasing my tea, one of my friends walked in with a piece of gorgeous cake. Across the street was Cafe Latte, that my feet just seem to wander over to. There tagline is modern comfort food with sandwiches, salads, bread and cake. The Turtle Cake to be exact. 

I couldn't resist and got myself this gorgeously large slice of rich and creamy chocolately, caramely, pecan goodness. And I ate the whole thing with the largest, jovial smile on my face. After getting home, I went to their website to see if they shipped their cakes and discovered they actually have the recipe available. I know when I make this, it will not look as lovely, but I am hopeful it will taste just as good. Stay tuned....

~AE