It is important to drink milk after a workout!

There are two new research reports that continue to build on the growing body of science that shows the benefits of milk as a protein-rich recovery drink following exercise.

A clinical report from the American Academy of Pediatrics states that low-fat milk is a good option as a protein-recovery drink following prolonged vigorous exercise.  The report is published in the June issue of Pediatrics.

Presenters at the recent American College of Sports Medicine annual meeting and 2nd World Congress on Exercise is Medicine shared research results that indicated drinking chocolate milk after a workout can boost improvements in aerobic fitness and body composition.

"These studies further validate milk as nature's sports drink, said Paul Rovey, Arizona dairy producers and chair of Dairy Management Inc., which manages the national dairy checkoff.  "Milk helps your body refuel, rehydrate and recover after a workout, benefiting active people of all ages."

References:DairyWorld, September/October 2011, p. 21

Bulk tank preparation!

The bulk tank is getting checked out and calibrated for the milk hauler.  It is important to check the tank periodically so the farmer and the cooperative are on the same page.

Make sure to keep things clean!

When cleaning and removing material from the equipment make sure you get it off all of the way as 90 percent of the job is the removal, and disinfecting is only 10 percent of the job.

We take our equipment to another area and clean it away from the dairy animals.  This system assures that no contamination happens.  Remove all of the organic matter as it can cause an infection.

Power-wash the equipment with hot water and detergent.  Scrub tight areas with a stiff, hard-bristled brush. 

Allow all equipment to dry before disinfecting it.  Wet equipment can dilute the disinfectant.

It is imperative that you also wash your clothes with 140 degrees F water and it will be sure to kill the pathogens.

References:DairyHerdManagement, August, 2011, p. 14

Memories are a good way to hold on and get through the tough times!

I was reading the Farm Journal, September 2011 and enjoyed the article about Rural Life, In Memory of John Ogonowski.

John Ogonowski was a farm boy at heart and loved to fly airplanes for his job.  John was on the first plane that day that crashed into the World Trade Center.  He owned 150 acre farm in Dracut, Massachusetts and loved to go home to his farm and enjoy the fresh air. 

Jim, John's brother continues John work on the home farm, John's farm and helps the refugees that John educated about growing their own crops.  The tradition continues on for John's family! 

Faith and heart have gotten this family through and they know that John is still watching them from the sky!

References:FarmJournal, September 2011, p. 18

Fall brings a little colder temperatures!

Stay indoors when necessary because of the weather, but when it you are able to go outside take advantage of the benefits from the colder temperatures.  It is important to get some exercise during the winter as colder temperatures burn calories in order to stay warm.  It is good to help the body create the natural heat by going outside and playing in the frigid temps.  Blast some extra calories than you would during warmer months. 

www.naturalhealth.com, September/October, 2011, p. 24

Ground flaxseed is a nutrient that provides good bacteria!

Ground flaxseed is a prebiotic, a nondigestible nutrient that serves as "food" for good bacteria in the gut, helping them grow and flourish.  What's more, it's high in fiber, which means it helps digested food move through your system - and that can help prevent (and even treat) a range of GI issues, including IBS and leaky gut syndrome.  (When stool sits in the colon, the bile acids become more concentrated, irritating the lining of the colon and triggering these conditions.)  How to take it:Store ground flaxseed in the refrigerator or freezer (it's prone to rancidity).  Mix 2 tablespoons into yogurt or sprinkle on cereal daily.


References:naturalhealing.com, September/October 2011, p. 84

Weightlifting can help maintain bone mass - maybe even more than calcium.

When muscles contract, they shorten and pull on your bones, which stimulates bone growth.  Since women can lose up to 20 percent of their bone density in the five to seven years after menopause, boosting bone strength is crucial.  And weight training is one of the most effective ways to do it: In a university of Arizona study, women ages 44 to 66 were split into a strength-training group or non-strength training group; all took calcium supplements.  After one year, the non-strength group lost about a half percent of their bone density, while the strength trainers increased bone density by 1 percent to 2 percent.  After four years, the women who continued to strength train maintained that gain.  Researchers noted that weights need to be heavy enough that you can only do six to eight reps.  You need heavy weights to tax your muscles enough to pull on the bone. 

References:Asp, Karen, Natural Health, September/October, 2011, pg. 80

Balance the cravings

Besides the taste benefits, being sinful without remorse helps thwart the attitude of "I went off my diet, I might as well go wild now," says Richard Mattes, Ph.D., R.D., professor of food and nutrition at Purdue University.  "You indulgences should not view it as irrevocable or as a failure.  You have your indulgence, you don't feel guilty about it, and you just get back to what you were doing." 

As much as we all love the decadence part of this plan, the getting back on track part can be tricky.  So we called in expert for some vice advice.  We asked hundreds of American Dietetic Association nutritionists (R.D.s) and top fitness trainers to share their personal strategies for incorporating their indulgences into their lives.  And like Domino's they delivered. 

But since these folks are health professionals, each treat had a caveat - which we're all for, as long as we can have our pumpkin cheesecake and eat it too.  Here is the best of their advice. 

References:www:Women'sHealthmagazine.com, p.26

Compost Barn

Cow comfort is important to dairy farmers because a comfortable cow will give more milk.  Dairy farmers provide clean, dry bedding to their cows and access to food and water 24 hours a day. 

Compare this to our kids and do we always think about our children 24 hours a day?  Do we always give them the attention they need every moment?  Well...dairy farmers cannot skimp on care any day because it would affect milk production and the health of the animal.

Mix it up!

The ultimate healthy eating plan is all about portion, balanced healthy eating from each food group and water.  It is very important to also include lots of water, appropriate amount of exercise and maintaining only those relationships that are healthy!

Try some new foods instead of always going for the same old foods each day.  Experiment with veggies by exchanging romaine for fennel or rapini.  It is amazing how many varieties are out there that have a great taste.  Experiment with your spice as well by trying someting like curry powder with your spinach instead of olive oil and garlic.  Give your old dishes a new twist by adding sun-dried tomatoes to give them a healthy twist.

Green plants are the best!

Green plants in the work place help to decrease stress and promote creativity.  Farmers have realized this for a long time and that is why they like to grow their green crops.  There is nothing like standing in a green hay (alfalfa) field and taking in the smell and the color.  It is a great way to start the day and take in the great outdoors.  It has been shown that plans in the work place can help a person to stay focused and to absorb the distracting noises.

Exercise can strengthen the heart!

Our heart is a muscle and exercise is one of the things you can do in order to strengthen that muscle.  When you exercise is makes the heart pump more efficiently.  It doesn't have to be a all-out, high-energy exericse class in order to help heart health.  Just a brisk walk increases your heart rate and improves circulation.  If you walk 3 or more hours a week you can decrease your risk of a heart attack by 35 percent.

References:Voltolina, Vanessa,p. 123, WeightWatchers, Sept./Oct. 2011

Vitamins can help break outs!

Vitamin A can be helpful in reducing the outbreak of acne.  It is important to take in 5000 international units of vitamin A and also pair it with some healthy fats such as olive oil or avocado.  Vitamin A is fat-soluble, so your body will absorb it.  Sweet potatoes are a good choice or leafy green spinach.

Zinc is also helpful and it tames the skins oil production.  Fortified breakfast cereals have zinc in them.

Omega-3 fatty acids help to main the body's essential oils, the heatlhy non-pore clogging kind that keep skin cells from drying out, flaking and congesting pores.  Flaxseed is a good source of omega-3 fatty acids.


  References:Self, Septemer, 2011

Weigh yourself daily and keep the weight off!

It is important to write down the foods you eat and the emotions that go along with the food that you eat.  Look at the web site www.mypyramid.gov and it will help you to understand what foods are important to a healthy eating plan.  It is all about eating fruits, vegetables, dairy, protein, beans, breads, oils and eating them in the correct portion size.  Buy a little scale and weigh the protein you eat because it is important to get the correct size.  Drink plenty of water during the day and make sure you take in the 64 ounces.  It is hard sometimes to get the right amount of sleep, but important to try and go to bed at the same time every night. 

Be a leader - be transparent!

Not all of us are bosses, but most of us our employees.  It is so much easier as an employee if the boss is transparent.  It is important as a boss to manage change.  If the employees see that you don't deal well with change, then they aren't going to.  When a change is made at a business it is important to explain to employees why you are making the change, because they do like having some input into the final decision.  It provides the employee with ownership into the decision making and therefore, they will work harder.  Make your business a successful one, by including your employees in the decision-making process.

Caring about the carbon footprint is really important!

Read a really good article in Dairy Herd Management, September, 2011 and it was about carbon footprints.  It is important as dairy producers that we care and understand how our dairy operation affects the environment. Dairy farmers  need to continue to work hard on the image they portray.  There are many groups, such as Humane Society of the United States, Mercy for Animals and PETA that don't even understand what people in agriculture are doing.  These groups have substantial financial backing and have one mission in mind, and that is to convert every one into a vegetarian.  This is not even a feasible goal, because it is important to include dairy products in order to have a healthy eating plan.  As a dairy producer and nutritionist it is important to inform consumers about what modern agriculture is really about and that dairy producers care very much about their animals and land.

References:www.dairyherdnetwork.com, Quaife, Thomas, p. 4, Dairy Herd Management

Dairy is good for reducing belly fat!

Obese and overweight women who went on an exercise regimen lost more belly fat when they accompanied that exercise with a high protein/high dairy diet.
Researchers from McMaster University in Canada reported the findings in this month's issue of The Journal of Nutrition.
Ninety women who were overweight and low dairy consumers were selected to participate in the study. When the study commenced, they were placed into one of three groups: high protein/high dairy, adequate protein/adequate dairy and adequate protein/low dairy.
After 16 weeks of exercise, the women lost similar amounts of body weight and body fat, regardless of which group they were in. But those in the high protein /high dairy group lost more abdominal fat than those in the adequate protein/low dairy group.
“We know that regular exercise and calorie restriction is important for any weight-loss plan, but this study confirms that higher intakes of protein and dairy foods can improve the quality of that weight loss,” says Greg Miller, executive vice president of research, regulatory and scientific affairs at Dairy Management Inc. and the National Dairy Council.

Know How!

You might not know how you know, but you just know!  Fact is, some decisions are best left to your gut.  Which is why when farmers help one another in anything they do, you get exactly what you don't find in a textbook.  Farmers call it instinct and it happens this way because they are farm raised!

Healthy eating is hard work and requires the following:

1) Eat in moderation.
2) Choose foods that look like they did when they came out of the ground!
3) Be an omnivore.
4) There are multiple food groups for a reason.
5) Get some exercise.

Eating healthy is challenging, but worth it.  The challenge now is to make sure the food doesn't take control of you!

USDA announces fruits and vegetables should be one-half of plate!

Try something new and start filling your plate with fruits and vegetables and fill one-half of your plate with lots of color and textures.  You will feel so good...when you start to eat fresh fruits and vegetables and combine them with the correct portion size of grains, dairy and protein.

Social media tips:What to avoid

Consumers are paying attention to what's happening in the world of social media.  The tips that seem to work are to remember these:

It is best to avoid the following:

*Jargon
*Acronyms
*Speculation
*Guarantees
*Blame
*Straying from your area of expertise
*Negative messages


Negative messages don't work.  And, if someone else has a negative blog post, respond with a positive blog post or video.  Play in the medium their playing in with positive!

Hayden and Panda

Hayden is getting Panda ready for the fair.  The five-year old cow walks slowly and carefully behind the hay wagon and the compact tractor.

Supreme Champion of the Open Show at the Walworth County Fair!

Kylecrest Holsteins LLC had the aged cow receive the Supreme Champion of the Open Show!  Congrats Hayden!

Happy Cows at Kylecrest Holsteins LLC!

Congrats to my son and husband for having the aged Holstein cow that won grand champion on the Holstein show and Supreme Champion of the entire show!  The smiles on my husband and son are priceless.

The things that count most cannot be counted!

Today when the kids show it is important that they do their best and not worry about the rewards that come in ribbon and trophy form.  The most important thing is the fact that the kids work together and don't expect a win, but enjoy the process they have to go through in order to get into the ring!


Good luck at the show!

The Change - By Garth Brooks

http://www.kerchoonz.com/video/video/&v=122599817247

Great video about Oklahoma City Bombing that reminds us of how Americans continue to work together for what is best for this country.  There are many things in life that can shake our worlds, but it is important to never give up.  My superintendent used this video to remind us that even though our school community is changing, we need to remember what our jobs are and how important we continue to be to our kids in the community.  Even though Wisconsin has been turned upside down by the way schools are run, educators continue to be one of the most respected and important jobs in the world, right next to parenting.  In fact, more teachers parent in the classroom then they teach their core subjects at times, because more parents have decided not to participate in their kids lives.



Tell a teacher you now that they really make a difference!  Teachers don't hear that enough!