TALES FROM THE
daRI^® FARM

Written by: Kristin Kirkpatrick, MS, RDN

Have you ever stopped to think about the foods quietly showing up in your daily routine—the ones that fall short on nutrition, come with long ingredient lists you can’t pronounce, or leave you feeling drained instead of energized? If so, you’re not alone. Many people are motivated to make healthier choices, but the biggest challenge is knowing where to start. As we head into summer, it’s the perfect time for a reset. Instead of focusing on what to cut out, I encourage my patients to focus on smarter swaps. Below are five simple replacements that can help support better health, sustained energy, and long-term vitality.

1. Swap your protein drink for real dairy

Protein is having a moment—and for good reason. From supporting muscle health to helping maintain energy and fullness, its benefits are well established, especially as more individuals focus on optimizing nutrition alongside GLP-1 therapies. But while interest in protein is rising, not all choices deliver the same nutritional value. Dairy stands out as one of the most effective sources of high-quality, complete protein—naturally paired with essential nutrients like calcium and vitamin D. Options like Dari® Moov™ protein drinks make it easy to meet your protein needs while delivering great taste, without relying on overly complex ingredient lists. Dari® Moov™ provides 27 whopping grams of protein per bottle with all real ingredients.

2. Swap empty-calorie snacks for nutrient-dense fuel

If you want more from your nutrition, your snacks should do more than just taste good—they should actually fuel you. Unfortunately, many popular snack options—like chips, candy, and pretzels—fall short when it comes to real nourishment. They’re often ultra-processed and don’t keep you satisfied for long, which can lead to mindless overeating. A better approach is to choose snacks with staying power, like fruit, yogurt with nuts, string cheese, whole grain crackers with hummus, hard-boiled eggs, or roasted chickpeas.

3. Swap skipping breakfast for a quick, high-protein start

The research is clear—people who skip breakfast tend to have lower overall diet quality throughout the day. Breakfast is an opportunity to set the tone nutritionally: add a serving of fruit, prioritize fiber, and most importantly, include a meaningful source of protein. Starting your day with protein has been associated with improved satiety, fewer cravings, and better blood sugar control—benefits that can carry through the rest of the day

4. Swap post-workout “whatever’s available” for intentional recovery nutrition

You don’t have to be a marathon runner or elite athlete to make nutrition part of your fitness routine—it’s just as important as the workout itself. If strength training is your focus, consider supporting performance with creatine beforehand, and prioritize high-quality protein within 60–90 minutes after your workout to support muscle repair and recovery. For aerobic exercise like running or walking, fuel with carbohydrates and a

small amount of protein beforehand, then shift to a recovery approach that emphasizes protein with moderate carbohydrates. Convenient options like Dari® Moov™ protein drinks can make post-workout recovery both effective and easy

5. Swap a supplement stack for real, functional nutrition

In nutrition, food should be the foundation—with a few targeted exceptions, such as vitamin D or B12 for those who need it. Instead of relying on a long list of supplements, start by evaluating what your diet may be missing. For example, if you regularly eat high-quality fatty fish, you may not need a fish oil supplement. If your meals consistently include a variety of colorful, nutrient-dense foods, a multivitamin may be unnecessary. The key is to be intentional—supplements should complement your diet, not replace it or serve as a blanket insurance policy.

Nutrition shouldn’t be difficult, sometimes a few simple swaps is all it takes to go from good to great.

By: Leslie Bonci, MPH,RDN,CSSD,LDN,FAND

Women are the queens of multitasking. We may work outside of the home, take care of our families, aging parents, making sure that everyone else’s needs are met every single day but yet-

we don’t always pay attention to what our bodies require. This is not being selfish- it is self-care. If we don’t nourish to flourish, consume foods that give back to our bodies for muscle and health preservation, bring the energy we demand and keep our brain engaged, we are not being self-health advocates.

One of the most important components of a women’s diet is consuming enough protein. This is not just for muscles but also for healthy bones and aging with resilience to prevent frailty. With too many media messages celebrating the ever-shrinking female body it is TIME to just say NO to how low we go. If we are underfed- we are not optimally nourishing our body nor our brain.

I have many female patients who tell me they know their protein intake may be inadequate, but they are overwhelmed by getting in enough protein daily. So, what does that look like?

0.7 grams per pound body weight per day. So, if you weigh 140 pounds that means you need about 98 grams of protein a day. If you eat 3 meals a day and a snack you should aim for 25-30 grams of protein for meals and about 10 grams in your snack.

A DARI® MOOV™ shake has 27 grams of protein in a no effort, on the go, easy to drink, ready to use form. One shake would give you enough protein at a meal and adding a piece of fruit, making a smoothie or having a small serving of a high fiber cereal, nut and dried fruit trail mix would make this a complete meal.

Dairy based protein also provides calcium which is important for bone health. Women need anywhere from 1000-1500 milligrams of calcium daily and DARI® MOOV™ provides 530 milligrams per 14-ounce bottle! Vitamin D also helps to support bone health and the daily requirements for adult women are 600-800 International Units. (IU) DARI® MOOV™ provides 908 IU!

The majority of women do NOT meet their daily hydration needs which is at a minimum 90 ounces of fluid/day. The advantage of a dairy shake is the trifecta of Hydros (fluid), Macros (protein, fat and carbohydrate) and Micros (vitamins and minerals).

I also work with a lot of female patients who are using a GLP-1 RA medication. Although these medications can help with weight loss and improved health outcomes, the side effects can include delayed gastric emptying (food takes longer to leave the stomach) and decreased appetite so meeting needs for fluid and protein among other nutrients can be a challenge. When one does not have an appetite, the idea of food preparation can be most unappealing. The allure of a protein shake is no prep, can be consumed over time and contributes to both protein and fluid intake. 

My #pro-scription for health, strong bones, hydration and muscle preservation is to be consistent, focus on what you can and will do and #BeLegendDARI every day to create a #healthyselfie 

Written by: Kristin Kirkpatrick, MS, RDN

Dairy consumption is an essential component of overall bone health, but did you know it’s also good for cardiometabolic health? Full-fat dairy has been associated with a reduced risk of cardiovascular disease. Since February is National Heart Month, we wanted to celebrate by sharing data from 4 large studies on the cardiovascular benefits of dairy.

Dairy consumption over time improves heart health.

A 2025 study https://www.sciencedirect.com/science/article/abs/pii/S0022316625005747?fr=RR-2&ref=pdf_download&rr=98afc4621bc9acf6 in the Journal of Nutrition that followed young adults for a period of 25 years found that individuals who consumed the most full-fat dairy had the least risk of coronary calcification (a major risk factor for the development of heart disease) over the 25-year time frame. Essentially, full-fat dairy earlier in life is cardioprotective later in life.

More dairy = fewer cardiovascular events

A 2023 study https://academic.oup.com/eurheartj/article/44/28/2560/7192512 in the European Heart Journal, involving over 240,000 individuals in 80 countries, found that full-fat dairy was included in 6 food groups (also including fruits and vegetables, nuts, and fish) that were associated with a lower incidence of stroke, heart attack, and other major cardiovascular events. A greater intake of dairy was associated with increased intake of compounds found to benefit blood pressure and overall metabolic health.

Dairy can improve health outcomes by reducing the risk of heart disease.

A 2020 study https://drc.bmj.com/content/8/1/e000826 in the British Medical Journal found that individuals who consumed more than 2 servings of dairy every day had a lower incidence of metabolic syndrome. Additionally, overall daily consumption was associated with lower blood pressure and a lower risk of type 2 diabetes. Other studies https://pmc.ncbi.nlm.nih.gov/articles/PMC7948850/ have also associated dairy intake with a lower risk of type 2 diabetes and improved blood sugar control. These metabolic components are all associated with an increased risk of heart disease. Thus, reducing these conditions reduces the risk of heart disease.

Dairy consumption reduces the risk of stroke, a major indicator of heart disease.

A 2021 study https://pmc.ncbi.nlm.nih.gov/articles/PMC8970833/ in the Journal Advances in Nutrition found that individuals with higher dairy intake had a lower risk of stroke.

What are some common associations amongst all these studies?

Several components of dairy are associated with improved cardiovascular health. Magnesium, potassium, and calcium are all associated with improvements in blood pressure. High protein is associated with improved muscle mass and a reduced risk of obesity, and using full-fat dairy and protein to stay full longer may assist with portion control and weight management. Finally, fermented dairy may improve gut health, thereby benefiting overall cardiometabolic health. You can consume more dairy by adding cottage cheese to sauces and batters to boost protein, choosing a whole milk protein drink for a mid-day pick up, or pairing a cheese stick with an apple for an after-dinner treat.

DARI® MOOV™ products provide all these components in their protein shakes. If you’re looking for a protein shake without artificial ingredients that tastes great and is nutrient-rich, you’ve come to the right place. For example, their no artificial sweetener protein drink contains 27 whopping grams of protein that is different from the other options out there – it’s a protein shake without chalky taste, a protein shake to build muscle mass, and a whole milk protein shake that is lactose free. DARI® MOOV™ best tasting protein drink will satisfy both your taste buds and your heart!

Written by: Kristin Kirkpatrick, MS, RDN
kristinkirkpatrick.com
kristin@kristinkirkpatrick.com
kristin@kristinkirkpatrick.com