Managing My Weight Over 40

This is a personal experience and not intended as medical advice. This post is sponsored, but all opinions are my own.

I had a doctor’s appointment yesterday. I hate going to the doctor, even though he is a nice guy who I think provides great care. Mostly I hate stepping on the scale.

I gained a lot of weight after a hospitalization for a complication from a routine gallbladder surgery. (Basically, I’m a mutant with two bile ducts, but that’s another post.) The last five years or so has been a struggle against my body.

One of the the things I talked with my doctor was losing weight safely. Right now, I’m not interested in drastic measures. I’d like to slim down a bit through diet and exercise.

The doctor recommended for me a low-salt diet that is rich in low-glycemic produce and grains, with lean protein to help me both feel full and maintain muscle mass.

Since I’ve been working on this milk campaign (see my other posts on having family dinners and making a quick smoothie) I asked him about milk.

He said milk is a great way for me to have both protein and vitamins and minerals my body needs for good health. I’ve always made sure my kids choose milk over any other beverage besides water. I feel like it’s the better choice over the empty calories of most soft drinks.

But, I forget that milk has value for me as well. It’s important I get protein at every meal, especially breakfast, to help maximize how my body uses it. In fact, protein at breakfast can help keep me feeling full and satisfied, so I don’t feel hungry by mid-morning.   

Here are some milk facts I’d forgotten since my school health classes.

Milk Benefits

• Packed with 9 essential nutrients in each glass, milk is a delicious, easy and affordable way to get more protein in my diet, plus other nutrients I need.
• An 8-ounce glass of milk has 8 grams of high-quality protein.
• At just about 25 cents a glass, milk is one of the most affordable ways to get nutritious protein. Not only does it taste good, but, penny for penny, when it comes to protein other sources like fish or beef can’t compare.
• Make sure to check the label on your milk to ensure you know what you’re getting. Real milk’s ingredient list is short — simply milk and vitamins D and A. And, dairy milk is a nutrient powerhouse naturally providing many nutrients, including protein, calcium and potassium. Compare that to other plant-based milks, like almond milk, which provides no nutrients naturally.
• An 8-ounce glass of dairy milk provides 8 times more protein than a glass of almond milk.

Filling in the Nutrient Gaps

It’s hard for as a busy mom to get nutrients, like calcium, that I still need for bone health and overall wellness. Milk is a great source for calcium, vitamin D and more. Adults and kids both are falling short on important nutrients including calcium, vitamin D and potassium — all key nutrients found in milk.

Did you know?

• Milk is the top food source for three of the four nutrients most likely to be missing from our diets – calcium, vitamin D and potassium.
• Milk is a great way to get nutrients our bones need – even more so than supplements or alternatives like vegetables or milk-like, fortified beverages.

TRUST AND REASSURANCE

• Milk is a choice you can feel good about serving to your family. Many people don’t realize that from the farm to the dairy plant to the grocery store, milk is one of safest foods you can buy.
• All varieties of milk – regular or organic, flavored or white – are safe, wholesome and naturally nutrient-rich.
• Milk is minimally processed, and often locally delivered – the pasteurization process is a simple one, and makes milk safe to drink.

I get milk at my grocery store that comes from an area dairy. I love the glass bottles, since I think it helps keep the milk tasting great, and I know the bottles are sterilized and reused when I return them.

I avoided milk for years, thinking it was high calories, but with a selection of fat contents, I can get milk that’s just right for my tastes and for adding what I think is great nutrition to my diet.

Most Americans consume only a single serving of milk each day, when most people really need three servings a day. Learn more about milk and good health here: Why You Should Drink Milk for Good Health

I’ve enjoyed learning more about the good milk can do for my diet at midlife. You can learn more by going to MilkTruth.com for more information.