It's Been A Year

I really love to capture moments where no one knows I am watching. Two beauties against a beautiful background. Makes me smile. The last weekend of July marked the first year anniversary of my Dad's passing. I cannot believe it has been a year.  A year of not seeing his inviting smile, feeling his loving embrace and hearing the words "how's my baby girl?" It was a tough weekend and we all thought of him and celebrated him in different ways. It's funny, this picture is a celebration of him. He would look over the deck like this into the backyard when he was out grilling his girls a tasty meal. I picture it clear as day. What a great memory of a great man. 

Another candid shot I took this particular summer weekend of my Gramma furiously reading. She loves to read, anything and everything. When she is reading, nothing else exists. I think I could have set off a firework behind her and she wouldn't have wavered. I love this about my Gramma. She reads and continues to educate herself on the world around her. She dives into books, newspapers and magazines like Michael Phelps does into a pool; completely absorbed and present in the moment of what she is reading.  When she finished, she asked "were you waiting on me?" not knowing how much time had passed by. 

After a lovely weekend with my family, I came to the Monday crazies known as the beginning of the work week.  Nothing out of the ordinary, just Monday. I just wasn't ready yet!  What filled my Monday with less crazy and a lot of joy was a kind gift from my co-worker, Bonnie. She knows my love for polka dots and even calls me "Dot" at work, which I absolutely love!  While she was out shopping, in her free-time outside of work, her sweet heart thought of me when she saw this box. She left it in my office with a note saying for my "what nots."  I seriously got tears in my eyes because it touched me so deeply. She will never know how much this means to me and I cannot wait to fill it with my "what nots" aka joys starting this new year. 

Mid week took me home again to hang out with my momma and do some busy business work. Since I had been thinking about my Dad grilling, I really wanted to do some grilling myself on his grill. When I am out there attempting this skill my Dad mastered, I feel really close to him, like he is there will me, whispering to me the proper instruction and his noteworthy pats on the back. It is very calming to be out there. I also have a feeling a watchful eye was helping prevent overcooking or burning anything (which I totally needed, thanks Dad!). 

Mom and I shared a lovely meal of grilled chicken and a little love from her garden: fresh basil, cucumbers, peppers and tomatoes. The best part of the garden was picking a questionable pepper that mom thought was sweet when she planted it. We cut that baby open, seeded it and was going to make it part of the salad. Good thing we took precautions, my tongue barely touched it and it was on fire. I think mom's patch of peppers is going to be a little bit spicy. 

Her backyard is full of gorgeousness (besides herself). These hydrangeas....swoon. Not only am I a fan of polka dots, but anything white....completely my jam!

Later on in the week, I was asked to be the nutrition expert for an event for Jolly Time Pop Corn. It was great to meet the owner, Garry Smith and hear his speak so passionately about his popcorn, his family and his company.  I was enthralled how health of his employees is important. Each day, everyone of his 170 employees start off with 10 stretches to get them in the right frame of mind for the day, with Garry leading the stretching in the offices. These daily stretches may also prevent injury such as carpal tunnel and back issues. Personally, I took notes and will incorporate them into my daily routine.

With health in mind, Jolly Time has a great challenge going on right now called the Healthy Pop Challenge. Once you join the challenge through September 7th, you can receive a free workout band, awesome coupons, delicious recipes, an easy get fit while you pop workout and be entered to win a FitBit. Making simple swaps in the summer with your snacks can give you more energy for all the activities that you love. Healthy Pop Pop Corn only has 20 calories per cup! I can eat a whole big bag for 100 calories, which is very exciting to me. I am a huge fan of quantity. Not only is it low in calories, it is a good source of fiber and energy boosting vitamins. The smell and the warmth of fresh popcorn is more satisfying than room temperature bland snacks. I personally would rather have a whole cup of popcorn than 3-4 potato chips.  I had a movie date with my friend Stacey this weekend and popped my own bag for the theater. Shhhhh. Don't tell anyone!

The week ended with an awesome presentation I did with my co-worker Chef Stacey for Life Care Services in downtown Des Moines. It was great spreading the good word about healthier eating on the go and at work. We had great discussion on how to eat more balanced and practicing portion control no matter what foods you choose. Stacey whipped up some delicious recipes for everyone to try! She always amazes me with her easy recipes and how great tasting they are. We compliment each other very well when we present together. She knows the nutrition after it hearing it a thousand times from me and I can brag on how much I have learned from her. 

Accompanying me these past 3 weeks was a new intern that I had the privilege to be a preceptor for. Sonja is such an amazing person and hard working!  She did such a great job taking on a lot of my responsibilities impeccably well. Either I am great at teaching and/or she is great at learning. We will chalk it up to both. I really do feel very lucky to be entrusted to educate future Registered Dietitians. I had amazing preceptors and enjoy paying it forward. 

When an intern starts with me, I tell them two things:  

1. I am a bit crazy (Shocker) 2. I want them to have fun while they learn. 

When they leave, I hope they can say #2 was achieved. I cannot wait to see what Sonja does in her future and how she changes the world of dietetics. 

AE

Week in Review: Heartbeats, Music and My Favorite Summer Cocktails

Greetings to all my nosh readers!  How in the heck is your summer going?  I hope it is going as awesomely wonderful as mine. Happy Happy week it was!  There is nothing more in this world that nourishes my soul more than time with family and friends, aka my "heartbeats" (see the beautiful Carlena and Stacey above) and music. Seriously. This week was time with my heartbeats AND live music, all in the same day!

This is only a sneak preview to my summer concert music review, but absolutely one of my favorite musicians, Andrew McMahon and the Wilderness was back in the "Moines" this summer. Carlena, Stacey and I dined at John and Nick's delicious salad bar, prime rib and Orchid Martini's prior to the sold-out event. The Orchid Martini is one of my favorite cocktails because I really enjoy the taste of Chambord. Here is my favorite at home recipe from Williams Sonoma and Balthazar Restaurant in New York City. 

Balthazar French Martini:  Serves 1

Ingredients:

• 1 oz. chilled vodka
• 1 oz. pineapple juice
• 1/3 oz. Chambord
• Ice cubes

Directions:

In a cocktail shaker, combine the vodka, pineapple juice, Chambord and ice cubes. Shake vigorously to produce a frothy head and strain into a chilled martini glass. Serve straight up. Makes 1 martini.

Another great place to enjoy an Orchid Martini and my absolute favorite place is Francies. It was on their daily special from the day I moved here but recently has been taken off this past year. It is not on the menu, but if you order it, you will be pleasantly surprised!

The girls and I braved the hot temps outside, managing to sing our hearts out and dancing the night away at Wooly's. Well done Andrew!

The weekend brought a day of belated birthday celebrations of my friend Amanda and I's birthday. We started with mimosa's and mani's and shopping. I am most excited about my Yeti purchase (yeah I know, I am late to the game) and have started my own "melting" experiments with my first adventure being leaving the house at 8 am with ice, leaving the Yeti in my car all day and rechecking it when I leave work at 6:30 pm on a 90 degree day.  I will be sure to share my other Yeti experiments with you in a later blog post. Since it was blazing hot outside, again, we took a little siesta break and had the most delicious watermelon martini's from Bonefish Grill. Now I really thought I loved the Orchid Martini but nothing screams summer like watermelon. Amanda introduced me to this smooth and delicious drink with fresh muddled watermelon and cucumber all chilled by frozen watermelon cubes.   I was inspired to find a copycat recipe and upon my consulting with the "googles"  I discovered Bonefish Grille provides a video on how to make it and the recipe.  

Bonefish Grill Fresh Watermelon Martini

Ingredients:
1.5 oz – Your Favorite Vodka
2 each – Cucumber Slices
2 cubes – Fresh Watermelon
.25 oz – Simple Syrup
.50 oz – Fresh Sour Mix
Procedure:
Combine the watermelon cubes, cucumber slices and simple syrup in a glass and muddle well. Add your favorite vodka, and fresh sour mix. Shake and strain into a chilled martini glass! Garnish with frozen watermelon cubes or a fresh cucumber slice.
 
Secrets to Shake it Up:

• Really impress your friends by making your own refreshing cucumber vodka! Slice a cucumber and place in your favorite vodka and allow to infuse for 24- 48 hours.
• If you like your cocktails on the sweeter side add a bit more simple syrup.
• Like Margaritas? Substitute Tequila for Vodka and increase your sour mix to 1.5 ounce, shake and strain over ice into a glass with a salt rim! Recipe Link here

After we decided to not indulge in another watermelon delight, we hit up a few more shopping stops and decided it was just too hot for us to be moving and grooving all over Des Moines. So we decided to find the closest place with AC and delicious cocktails, completing Amanda and Anne's Day O' Belated Birthday Fun at our new favorite neighborhood spot, Gilroy's Kitchen in West Des Moines.  This kitchen, pub and patio is a great central location between all of my heartbeats and we met up with Jason, Justin, Kevin and Ryan. My favorite thing about Gilroy's is the #RedHairDontCare theme with entertaining restaurant and menu design, names for their cocktails and delicious food (the food deserves an entirely separate blog post). I have tried a few cocktails off the menu, but today, I recently found my favorite in the "I Love Lucy."  Now, I do not have the recipe for this gem, so you will just have to swing by and enjoy one for yourself. It is a refreshing combination of cherry vodka, strawberry puree, muddled cucumber and signature ginger beer, brewed right here in Des Moines and famously known as Wertzberger's Ginger Beer.

It was the perfect way to end a pretty stellar day and the perfect mid-summer recharge retreat. Refreshing cocktails, relaxing conversation and my heartbeats. Who could ask for anything more?

AE

My Friday Favorite: Add a Little "Pop" to Your Summertime Party

Summertime is the most adventurous season of the year. We pack our evenings and weekends with as many activities as possible to take advantage of the longer days and beautiful weather. In the midst of all the madness, our friends and family schedule events and gatherings to reconnect and spend quality time together. What will be the common denominator at all these exciting functions?  Food, of course!  Burgers, brats, hot dogs, potato chips, crackers, dips, pasta salads, brownies, cookies, cupcakes and countless other tempting, delicious and calorically dense eats. 

It the midst of all of ours summertime favorites, we forget about one of the most healthy and versatile snacks in the grocery store, popcorn. I have rediscovered my love for popcorn and have decided to make this my go-to summer snack for get togethers at my home and 

away from home. Almost everyone I know really loves popcorn too and I have come up with a few fun ways for you to add a little "pop" to your next party. 

This adventure all started with a little trip to my kitchen and I was only going to make my popping good creations from what I already had in my house. This is the best thing about popcorn, you can make creations of any combination your taste buds love:  from sweet to spicy, savory to sour. Popcorn compliments a wide variety of flavors and can be a lot of fun to eat. 

I always have microwave popcorn in my pantry and one of my favorites is Iowa-grown Jolly Time Pop Corn. Jolly Time has a registered dietitian approved line of healthy options:  Healthy Pop Butter and Kettle Corn, in large bags and mini bags, Healthy Pop Low Sodium, Crispy White and Caramel Apple.  All of these tasty flavors are only 20 calories per cup popped and are a good source of energy boosting whole grains and fiber. Since they are so low in calories, it leaves a little wiggle room to add a few indulgent ingredients of your own. Shall we start with one of my favorite creations out of my kitchen?

I am a HUGE fan of chocolate and I pretty much always have dark chocolate chips on hand to curb my "occasional" sweet cravings. I knew this would pair perfectly with the sweet and rich flavor of coconut. 

I like the pairing of dark chocolate with toasted coconut. So I measured out 1/2 cup of coconut and placed it in a pain heated to medium. Watch the coconut closely while constantly stirring to prevent it from burning. Once it is lightly brown, remove from heat. 

I recommend dividing your freshly popped popcorn into 4 bowls and equally divide the toasted coconut flakes, sprinkling on top. Divide 1/4 cup of dark chocolate chips between the 4 bowls. Melt 1/4 cup of the dark chocolate chips, melt and drizzle the chocolate over the 4 bowls. 

Yummmmmm!

The next surprise from the kitchen is a simple one, but involves my most favorite dried fruit:  golden raisins. All you need is 1/4 cup shelled pistachios, roughly chopped and 1/4 cup of golden raisins. Divide your freshly popped corn into 4 bowls and equally distribute the pistachios and golden raisins. Enjoy!

Drum roll please.........For the grand finally of my pantry popcorn party, this is hands down my favorite. Summer would not be summer without basil and tomatoes in mouth-watering caprese fashion.

Popcorn does not need to be limited to shelf stable add-ins, fresh and full of flavor toppings can really compliment the crunch of popcorn. All you need is 1/2 cup freshly shredded Parmesan, 1/2 cup of ribboned fresh basil leaves, 1/3 cup roughly chopped sun-dried tomatoes and 1 teaspoon of freshly cracked black pepper. 

For this creation, I like to place the 1/2 the freshly popped popcorn on a large plate for sharing. The first layer I top with half of all the toppings. Then I top that with the rest of the popcorn and repeat. I recommend making sure the popcorn is nice and warm so the cheese melts, and the heat warms the basil and tomatoes to intensify the flavor. 

Your welcome!

At your next get-together, consider forgoing the potato chips, brownies and cupcakes.  Take a "shopping" trip around your kitchen and see what flavorful, healthy, satisfying and 

posh treats you can create for your guests with my longtime favorite summertime snack:  popcorn. 

AE

Celebrating Family

This summer has been full of some much needed family time. I think my family is pretty damn awesome.  We may not see each other a ton every year, but when we get together, we enjoy every single minute. 

Mom and I headed to Denver for a fantastic family wedding with the Huebert/Myers clan. Claire and Mark were married in a beautiful garden surrounded by the mountains. 

It was fun hanging out with cousins both young and old.  Growing up, summer vacations meant a trip to Colorado. 

My Aunt Tedde, Uncle Jim and their clan of kiddos was always a highlight of the summer. My sister and I were usually the baby of the cousins and we just adored our older cousins. I remember feeling so cool hanging out with them. When we spend time together now, I still feel like a giddy little girl. 

The start of July always means the birthday of one of my heartbeats, Miss Brenda!  We have spent the last few years celebrating her and it was great spending her special day with her. It was a beautiful day boating on the lake, sun, cocktails and a ton of laughs with her friends. So lucky to have another year of Brenda in my life! 

July 4th was another family celebration and food! We always try to get a few photos of everyone together because it doesn't happen often enough. This is only a small representation of the big group of the Huebert clan. 

I also spent some quality time with these lovely ladies. Miss Lindsey is the little sister I never had and she is also the  proud mama of Miss Ally and Miss Lucy. I couldn't get enough of Ally's kisses and tickles. 

Another collection of memories in my life of people who make my heartbeat...

AE

Malignant Melanoma: A Dietitian Fighting Skin Cancer with Food

I wanted to share this blog post from the archives of 2015 for a friendly remind to take care of your skin!  Today is #MelanomaMonday and if I could tell you all one important thing is to stay away from tanning beds and please use sunscreen!  It has been a little over a year since I was diagnosed and I am looking forward to a healthy check-up in a couple weeks! Your skin is your largest organ and deserves a little love. AE

May is National Melanoma and Skin Cancer awareness month, with May 4 being Melanoma Monday. Right now, that might not mean anything to you. Up until 4 months ago, it did not mean anything to me either. Last December, I noticed a very dark mole, about the size of a sesame seed on my right thigh.

It was not bleeding, it was not an odd shape, it was just really dark. I decided to see my favorite dermatologist (Thank you Dr. Papenfuss and http://www.midwestderm.com/) and had it removed. About 3 weeks later, I received a call from my doctor's office. That small mole, that itty bitty mole, was malignant melanoma. Never in my wildest dreams did I think skin cancer, let along malignant melanoma, would happen to me. This is just not any kind of skin cancer; malignant melanoma is the type of skin cancer that can travel to many other parts of your body and cause other types of cancer. I also was completely shocked how a mole the size of a sesame seed turned into this much skin being removed.  

According to the National Skin Cancer Foundation http://www.skincancer.org/, Skin cancer is the uncontrolled growth of abnormal skin cells. It occurs when unrepaired DNA damage to skin cells (most often caused by ultraviolet radiation from sunshine or tanning beds) triggers mutations, or genetic defects, that lead the skin cells to multiply rapidly and form malignant tumors.”

Did you know skin cancer is the most common form of cancer in the United States with more two million people are diagnosed annually? That translates to 1 in 5 Americans will develop skin cancer in their life. Each year, there are more new cases of skin cancer than the combined incidence of cancers of the breast, prostate, lung and colon. Malignant Melanoma is one of the most aggressive and deadliest forms of skin cancer, resulting in over 75% of all skin cancer deaths.

 

During the summer, you probably stock up on sunscreen, sunglasses, hats and cover-ups to protect your skin from the sun. But did you know another way to battle the sun's harmful ultraviolet rays can be found right in the produce aisle of your supermarket?

As it turns out, watermelon as well as ruby red grapefruit and cooked tomatoes are all rich in lycopene. This powerful antioxidant found in reddish-colored fruits tends to act as a natural sunscreen of an SPF of 3 or 4 from the inside-out. It actually protects skin cells from the sun’s burning rays which can lead to premature aging and even skin cancer, and lycopene replenishes skin cells as well. In addition, lycopene helps your skin act as a natural filter, allowing enough sunlight through for your body to produce vitamin D.

Besides helping to prevent sunburns, lycopene can also help prevent wrinkles, by strengthening the elasticity of skin tissues while keeping them from losing their tension.

To increase lycopene absorption from food, I always recommend serving it with a bit of oil such as salad dressing or olive oil. My other favorite picks for lycopene include cooked tomato products, such as tomato soup, tomato juice, spaghetti sauce and canned tomato sauce. With any canned or jarred product, aim for 5% of the daily value (DV) or less for sodium content per serving or choose a no-sodium-added option.

As for me, I luckily found my malignant melanoma early enough to be treated with surgery. This last picture is what my excision looks like now, 3 months after my surgery. Along with skin checks every six months, I have promised myself to take better care of my skin by wearing at least 30 SPF sunscreen at all times (I am always open for sunscreen suggestions because I will be using a lot of it!), staying out of the tanning bed and increasing my consumption of lycopene-rich foods to help keep my skin cells plump and happy. I hope you do too.

For the Love of Music

I love music. Music speaks to me in so many different ways. From each intricate note and instrument to the lyrically poetry that tops it off like a cherry on an ice cream sundae. I especially enjoy live music. There is no other feeling than when I put my hand on my chest during a live performance and feel the music in the core of my body.

In the past couple weeks, I have had an amazing live music journey of 3 stages in my life. The 3 bands I have had the joy to see live have made a lasting impression in my melomaniac life. 

If you appreciate music like I do, go see the artists you love. Even if you only see them once or 25 times, there is a reason why they are on your playlist. There is nothing more real than seeing music live. I swear there are songs that I didn't like when I listened to a bands CD but once I hear it in person, I find myself appreciating it and wanting to hear it again. 

Summer of 2015 is full of my favorite music memories yet!  These 3 bands represent significant times in my life, college, my late 20s and life as it is right now.

3.  Dave Matthews Band 

http://davematthewsband.com/
Back in April of 1995, Blues Traveler came to Omaha, NE and my new favorite up and coming band, Dave Matthews was the opener. I had Under the Table and Dreaming and it was a top played CD on 5th Floor Swanson Dorm at Creighton University. I was so excited for this amazing concert!   When we got there, it was announced that Dave Matthews Band had cancelled. Devastated!!! Forward to 20 years later, and constant fan of DMB, I FINALLY got to see them live. I have had many favorite DMB songs over the years and even though only one of them was played, it was still an amazing show. They sound exactly like they do on all their CDs. I went with my dear friend Amanda and we enjoyed the soothing sounds of DMB.  DMB is my first love of a band. It is hard to list which albums are my favorite, but Under the Table and Dreaming, Crash, Live at Luther College and Stand Up tend to be the most listened too. This is my band where I have purchased all their CDs and can listen to everyone start to finish.  I guess good things come to those who wait! 

2.  Andrew McMahon
(aka Something Corporate, Jack's Mannequin) 

http://www.andrewmcmahon.com/
In July of 2006, I went to another one of my favorite bands, O.A.R, again, in Omaha, NE with my best friend Carlena. I always like to see the opening band to see if I can discover new music and Jack's Mannequin was the opener. I was hooked. The lead singer was on stage with a baby grand and sang/danced and was amazing during the show. I immediately went out and bought their album Something In Transit and connected with their beachy piano tunes. This turned into the 2nd band of which I bought every album (under numerous names) and still love the transgression of the lead singer, Andrew McMahon's, music. I have seen Jack's Mannequin/Andrew McMahon 5 times and they/he delivers at each and every concert. This time Andrew McMahon performed in Wooly's  (http://www.woolysdm.com/), a cozy venue in Des Moines, IA and my friend Stacey (newbie to the Andrew McMahon scene) and I were shocked by the number of people in attendance and the youth of the crowd. Finally, after more than a decade, Andrew McMahon is being played on the radio and a new fan base has emerged.  My favorite song will always be I'm Ready, even though I did not hear it this time. But I can honestly say, I have being singing along to all his songs, almost since the start and I will see him anytime he is in my general direction.

 

1.  Heartless Bastards
 http://www.theheartlessbastards.com/
Last year, I was introduced to rock and roll again, by listening to a new band to me, Heartless Bastards. Who you say?  Exactly. They really are not a band you stumble upon, so I am a lucky girl to know someone who has a sense for my music taste. The HB's have been around since 2003, with the recent release of their 5th album. Who knew?  Since I was new to the band,  I only had a couple of their albums, The Mountain and Arrow. When I listened to The Mountain the first time, I remember hearing one of their songs, Sway, on one of the TV series soundtracks I liked to watch. (Soundtracks are a whole other love of mine, but we will save that for another post). Arrow, by far is my most favorite album of theirs, but their new release Restless Ones is really growing on me (it is in rotation on my workout playlist which is sacred, sacred ground) especially now that I have seen them live!  Since I have seen them, I am venturing out to purchase their earlier albums as well. They played their first song, Gray, off their first album Stairs and Elevators and this one I really felt in my chest and not going to lie, gave me a few goosebumps.  I know it's a great song when that happens. Out of all the concerts I have seen so far this summer, Heartless Bastards has been by far my favorite and is my favorite concert of 2015.  Maybe because they represent new music in a new stage of my life, maybe because they are just a really great band and sound fantastic live.  They just might be the greatest band you never heard of....
 

Spend the money, even if it's the cheap seats.  Put your hand on your chest and let the music just fill you up will all of its goodness. It's worth every penny. It's worth the goosebumps.

Dairy Inspired Vacation Memories

Summer is all about vacations and making lasting memories. June has been a whirlwind of crazy cool travels and some amazing friends and food.

One of my favorite people and my best friend, Carlena and I had the joy of a girls trip to Florida. You might be asking why in the world would we travel to Florida during the hot summer month of June? Because we love the beach and we love the sun!

While in Florida, we soaked up the rays at New Smyrna Beach and the Siesta Keys. We went on a nighttime bioluminescent kayaking tour and saw the life under the water glow in the dark and made friends with a few Dolphins. One of my "must- dos" in Florida was dine on key lime pie. Key lime pie is one of my top 3 favorite desserts and there was no way I was passing it up on my trip.

Upon my return, I wanted to take my inspiration of the warm and sunny citrus flavors of the key lime and recreate a healthier version of my favorite sweet treat. I was inspired by celebrating my trip and the memories I made with one of my favorite months being June: National Dairy Month.

Key lime pie is traditionally a lot of sugar, so I wanted to health it up a bit. With the flavor of the fresh key lime juice and the protein packed creaminess of Greek yogurt, I created a key lime pie dip that I can eat when not on vacation.

It is refreshing and so easy to do! All you do is combine the key lime juice, yogurt, marshmallow fluff and fat-free condensed milk and stir. But it must be fresh squeezed key lime juice to get the true flavors you would on vacation. By combining the juice with yogurt, you also get protein and calcium for a healthier and more satisfying treat. Using nutrient-dense dairy foods in recipes boost the nutrition in anything that you make and while I am eating my delicious sweet treat, I want to share with you my "Top-10" Reasons that I love dairy:

1. Dairy foods are full of 9 essential nutrients that I need to get from the food I eat, in a pinch, I always can find milk in any situation, especially at convenience stores.

2. Yogurt saves me from the hungries as my afternoon snack. The protein keeps me full and focused during a busy day.

3. Fat-free milk is my go-to to make my oatmeal creamy and delicious in the morning.

4. Cottage cheese mixed with salsa and served with homemade tortilla chips, is the appetizer I take to many events for a healthy and tasty alternative to nacho cheese dip.

5. Fat-free chocolate milk is a great way to curb a sweet craving (and trust me, I have them often!)

6. The more cheese the merrier! I keep a variety of 2% milk cheese sticks in my refrigerator for a perfect portion size of cheese for snacks and for various recipes I make.

7. Yogurt is packed with probiotics that help keep our tummies happy and our immune systems strong. It is one of few foods that has this incredible benefit.

8. I have a secret obsession with marscapone cheese. I use this creamy cheese on fruit and whole grain bread and then sprinkle cinnamon all over this twist on cream cheese.

9. Mozzarella is the cheese I recommend to most of my clients as the healthiest choice of cheese because it is made with part-skim milk and melts amazingly in a variety of recipes.

10. After I have a morning workout, I start out each day with a protein-packed drink of fat-free milk, spinach, frozen blueberries and whey protein powder. I love it for breakfast!

For other ideas and suggestions for dairy foods, check out some of my fellow dietitians and my favorite dairy farmers share their own ideas for the versatility of dairy: Dairy Makes Sense Blog. This recipe also shows how versatile dairy foods are. I like to serve the dip with graham crackers (Star Wars character grahams were a must for this dish) or it is also delicious with apple slices. It makes a generous amount so it would be a great dish to take to a weekend barbecue or picnic with family and friends.

All You Need:

• 14 ounces sweetened condensed milk
• 1/2 cup Greek vanilla yogurt
• 1/2 cup marshmallow fluff
• 1/4 cup freshly squeezed key lime juice (this is around 10-12 key limes)

All You Do:

1. Mix all ingredients together with a whisk and until smooth.
2. Cover and refrigerate overnight.
3. Serve with fresh fruit and graham crackers.

Cheers to summer; vacations; friends, the deliciousness of dairy, lasting memories and the food that reminds us of it all!

~Crazy