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Tammy Litke is a Dallas blogger, blogging since 2008.  She loves to watch movies, play video games, spend time in the kitchen, and travel.  Between recipes and reviews you'll find many helpful and some just plain funny posts on her blog. Welcome, pull up a chair and stay for a while!

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Midwest Dairy Council: Spring Fitness Pack ~ Recipes & Give Away


Many of us are springing outside to start a new exercise routine after the winter. Whether you prefer and evening walk or training for a triathlon, dairy is a great way to fuel your body with energy it needs for your routine. Here are some cool facts to prove it:

• Fuel for an Active Lifestyle

Milk’s nine essential nutrients play an important role in fueling an active lifestyle. Drinking milk can be an ideal way to help the body refuel, rehydrate and recover after a workout.

• Chocolate Milk Is Nature’s Sports Drink

Research published in the International Journal of Sports Nutrition and Exercise Metabolism on young adults showed that chocolate milk is twice as effective as commercial sports drinks to refuel exhausted muscles.

• Whey Protein Packs Energy

Whey protein is a high-quality protein found naturally in dairy foods, and it provides the protein your body can best use to help promote better health. It helps you get the most out of your workout by speeding muscle recovery after exercise and helping build and maintain lean muscle.

If you’re always on the go, you may want to try these two beverage recipes that I was given from the Mid-West Dairy Council and tried myself.



1 6-ounce container low-fat blueberry flavored yogurt
1/2 cup apple juice
2/3 cup fresh or frozen blueberries
3-4 ice cubes


Combine all ingredients in a blender; blend until smooth and creamy. Pour into glass and enjoy.



3/4 Cup Orange Juice
3/4 Cup Skim Milk
1/2 Banana
1/3 Cup BiPro, natural unflavored (Powdered Whey Protein)
1/2 tsp Vanilla Extract
4 Ice Cubes


Place all ingredients into blender container, cover and mix until smooth.  Pour into glasses.  Serve immediately.


I had never heard of using milk to replenish muscles before but now my family has even more reasons to like chocolate milk (beyond its great taste)!

The Midwest Dairy Council provided me with product samples, recipes and a thank you gift. No monetary compensation was provided. All opinions are my own.

Here’s a great giveaway for you sponsored by the Midwest Dairy Council.

Get Mooving Pack

This fitness pack (valued at $100) provides you with all the essentials for your favorite outdoor activity, including an iTunes gift card, a Cuisinart hand blender for your post-workout smoothie, and Dairy Makes Sense wicking gear, along with some other items (samples, recipes, etc.)

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