TALES FROM THE
daRI^® FARM

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

In modern nutrition science, dairy is reclaiming its place at the top of a balanced food pattern — especially in updated food pyramids that value high-quality protein, nutrient density, and whole foods. Far from being outdated, real dairy delivers scientifically validated benefits for everyday health, muscle support, metabolism, and long-term wellness.

The Science of Dairy: A Foundation of Nutrition

Real Dairy Is Nutrient-Dense and High-Quality

Milk and dairy foods contain complete proteins, meaning they include all nine essential amino acids your body must get from food — a key factor in supporting muscle health, metabolism, and growth. https://www.healthline.com/nutrition/milk-benefits?utm_source=chatgpt.com

Research shows dairy’s protein quality rivals that of meats and other animal foods, delivering high biological value and essential nutrients that fit well with the needs of active adults, athletes, and families alike. https://www.sciencedirect.com/science/article/pii/S2475299124024739?utm_source=chatgpt.com

Health Benefits of Real Dairy

1. Supports Muscle, Metabolism & Body Composition

• Dairy protein has complete amino acid profiles that help rebuild muscle, support recovery after exercise, and maintain lean body mass — especially important as we age. https://www.healthline.com/nutrition/milk-benefits?utm_source=chatgpt.com

• Studies suggest high-protein dairy beverages paired with resistance training support muscle strength and functional fitness in older adults. https://pmc.ncbi.nlm.nih.gov/articles/PMC8010144/?utm_source=chatgpt.com

• Dairy foods also promote satiety, which can support healthy weight and reduce unnecessary sn

  acking.

2. Whole Milk Has Unique Benefits

Contrary to outdated recommendations that pushed only low-fat dairy, recent evidence shows that whole-milk dairy foods don’t increase cardiovascular risk and may positively influence lipid metabolism, inflammation, and gut health. https://pubmed.ncbi.nlm.nih.gov/37684008/?utm_source=chatgpt.com

More Than Just Protein: Metabolic Health

Emerging research identifies dairy proteins as having broader metabolic benefits — including improved insulin sensitivity and positive effects on blood lipids — which may help reduce the risk

of chronic conditions like type 2 diabetes and cardiometabolic syndrome when consumed as part of a balanced diet. https://pubmed.ncbi.nlm.nih.gov/23822206/?utm_source=chatgpt.com

Reviews also show dairy foods may be associated with reduced risk of certain chronic diseases and beneficial effects on body composition, especially when replacing lower-nutrient alternatives. https://pmc.ncbi.nlm.nih.gov/articles/PMC5122229/?utm_source=chatgpt.com

Lactose-Free Dairy: Same Benefits, Easier Digestion

Lactose-free dairy provides all the nutritional benefits of regular dairy — including protein, vitamins, and minerals — with improved digestibility for people who experience lactose sensitivity. Some research even suggests lactose can act as a prebiotic, benefiting the gut microbiome when tolerated. https://new.milk.org/health-and-nutrition/health-care-professionals/milk-and-lactose-intolerance/?utm_source=chatgpt.com

Why Dairy Deserves a Daily Spot on the Plate

Complete Nutrition in Every Serving

Milk and dairy foods are more than protein — they deliver calcium, phosphorus, vitamins A and D, B vitamins, potassium, and more. These nutrients support:

• Strong bones and teeth

• Healthy metabolism

• Immune function

• Energy production

In fact, dairy foods are among the top contributors of essential nutrients in many diets. https://www.usdairy.com/news-articles/is-milk-good-for-you?utm_source=chatgpt.com

DARI® MOOV™: Real Dairy Fuel for Life

At DARI® MOOV™, we took all the science-backed goodness of dairy and made it even easier to enjoy:

✔ More protein to keep you energized
✔ Lactose-free for easier digestion

✔ Low sugar, No

artificial sweeteners
✔ No artificial flavors or colors

It’s real dairy — clean, complete nutrition that fits your modern lifestyle.

Fuel for life. Fuel for movement. Fuel for everyday.