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October is National Breast Cancer Awareness Month and a great time for women to evaluate their overall health and ensure they’re making choices to stay healthy for many years to come.

By choosing nutrient-rich food options, women can maximize nutrient intake. Most women aren’t getting enough potassium, fiber, vitamin D and B-12 and are falling short of calcium, iron and folate goals. Following are a few ideas to help make up for any nutrition shortfalls:

  • Pump up produce intake especially dark green leafy vegetables to get potassium, fiber and folate
  • Include two or more servings of dairy or fortified soy/almond/cashew milk for calcium and vitamin D, daily
  • Look for lean meat, poultry, seafood, beans, lentils, spinach and fortified breads and cereals for iron and vitamin B-12

It’s also important for women to get adequate exercise. Some easy tips for women include:

  1. Add more weight to strength routine. It is important to build and maintain lean muscle mass because as women age, they start to lose muscle mass leading to a decrease in metabolism, strength and balance.
  2. Strengthen back and upper body. Strengthening the upper body and back can help women maintain posture as they age and will prevent back issues.
  3. Up the intensity of cardio program. Interspersing regular cardio workouts with short intervals of a faster pace or higher resistance will get anyone’s heart pumping. Carrying small hand weights or trying short bursts of jogging can significantly intensify a walk.

Recipes:

Strawberries and Cream Smoothie

Serves: 1

  • 1 cup Silk Original or Unsweetened Cashew milk
  • 1/2 cup Meijer frozen strawberries
  • 1 tsp almond butter
  • 1/4 tsp Meijer vanilla extract
  • 1-5 tsp honey, agave or sugar, if desired

Directions:

  1. Blend all ingredients until creamy.
  2. Sweeten to taste and enjoy.

Source: Adapted from Silk

Cherry Almond Smoothie

Serves: 1

  • 1 cup Silk Light Vanilla Almondmilk
  • 1 cup Meijer frozen sweet cherries
  • 1 Tbsp almond butter
  • 1/4 tsp almond extract
  • 1/2 tsp Meijer vanilla extract
  • 1/2 cup ice
  • 2 Tbsp protein powder and/or 1 Tbsp ground flax, if desired

Directions:

1. Blend all ingredients until smooth and cherry sweet.

Source: Adapted from Silk

Strawberry Frozen Yogurt Squares

Strawberry Frozen Yogurt Squares

Makes 9 Servings
Prep Time: 10 min
Cook Time: 180 min

Ingredients:

  • 1 cup crunchy wheat and barley cereal
  • 3 cups fat-free strawberry yogurt
  • 1 (10-ounce) bag frozen unsweetened strawberries (about 2 1/2 cups)
  • 1 cup fat-free sweetened condensed milk
  • 1 cup light or fat-free whipped topping (optional)

Directions:

  1. Line an 8×8-inch baking pan with foil. Sprinkle cereal evenly on the bottom of the pan; set aside.
  1. Place yogurt, strawberries and condensed milk in a blender; cover and blend until smooth. Pour the mixture over top of cereal, gently smoothing yogurt mixture to edges of pan. Cover with foil (or plastic wrap) and freeze for 8 hours or until firm. Use edges of foil to loosen and remove from pan; let recipe thaw for 5 to 10 minutes. Cut into squares, top with whipped topping, if desired, and serve. Storage tip: Squares may be individually wrapped and frozen for single servings. Note: Create your own variations by using other flavor combinations of yogurt and fruit.

Submitted by: Makers of LACTAID® Brand Products

Nutritional Facts:

  • Calories: 200
  • Total Fat: 0g
  • Cholesterol: 5mg
  • Sodium: 150mg
  • Calcium: 20% Daily Value
  • Protein: 7g
  • Carbohydrates: 42g
  • Dietary Fiber: 2g.

Recipe created by 3-Every-Day™ of Dairy

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