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Month of June highlights dairy’s essential role in good diet

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June marks the beginning of summer and reminds us all to enjoy these warm summer days. It is also National Dairy Month.

Every June across the U.S., farmers, consumers and members of the National Dairy Council celebrate the benefits of dairy.

National Dairy Month reminds us that dairy foods are very important for good health.

Eating at least three servings of dairy a day is essential for a healthy diet and to aid in the prevention of osteoporosis, high blood pressure, obesity and colon cancer. 

Dairy products are a great source of calcium. 

Calcium is the nutrient that builds strong bones and teeth, and that’s why including dairy products in your child’s diet is so important.

Dairy also helps prevent osteoporosis, which weakens bones and can put older people at risk for breaking a bone.

This is why dairy products are so important for people of all ages – older people should take note. Calcium also helps keep teeth, gums and jawbones strong and healthy.

Milk, yogurt and cheese are the best sources of calcium for your body.

One cup counts as 1 cup of milk or yogurt, 1½ ounces of natural cheese, or 2 ounces of processed cheese.

Who doesn’t like ice cream?

Scoop out 1½ cups of ice cream and that will count as one of the three cups that you need for that day. Try to choose low-fat or fat-free ice cream most often.

One cup of pudding made with milk or 1 cup of frozen yogurt also counts as one cup.

There are many ways to get three cups of milk in each day.

Cottage cheese is another good source of calcium.

At least three servings daily of calcium-rich foods are needed daily to meet the calcium requirements for adults, while children 8 years old and younger need 2 cups every day.

Summer is a great time to enjoy summer desserts and treats rich in calcium.

Try ice cream or frozen yogurt topped with fresh fruit of your choice, a piece of cantaloupe, canned pears or peaches with a scoop of cottage cheese or a wonderful fresh-fruit smoothie. Contact me for some recipes for fruit smoothies and other calcium-rich foods.

Yoga for everyone

In July we are starting a monthly series of Saturday morning Yoga classes at the Extension office.

Our first session will be Saturday, July 14. The topic will be Yoga for Managing Stress.

Other classes are: Aug. 11, Yoga for Better Sleep; Sept. 8, Yoga for a Stronger Back; and Oct. 13, Yoga for Better Flexibility.

Each class will run from 9-10 a.m., which gives you the rest of Saturday for yourself.

Yoga is a good way to strengthen and tone the body.

Practicing yoga also helps calm the mind and relax the body.

It helps limber the muscles and joints and enhances a feeling of peace and vitality to the body.

The instructor is Carol Romero, who has been practicing yoga for more than 15 years. She is a certified yoga instructor with the Royal School of Yoga.

Cost of the class is $35 for the four-session series or $10 per class. Registration deadline is July 12. We will have some mats or you may bring your own.

Please call me at (502) 732-7030 if you need more information.

Dates of interest

July 14: Yoga for Everyone, 9-10 a.m., Carroll County Extension Office.

July 16-20: Youth Sewing Camp, 9 a.m.-noon, Carroll County Extension Office

July 24: Tasty Travels across America, noon and 6 p.m., Boone County Extension Office.

 

Grace Angotti is Carroll Co. Extension agent for family and consumer sciences. Call her at (502) 732-7030 or send e-mail to gangotti@uky.edu.