Stronger with Milk

This is part of a sponsored collaboration with DiMe Media and milk life.  However, all opinions expressed are my own.

Congratulations to Danell Leyva the Cuban American United States Olympic Gymnast for his success and for giving our kids a good example of determination and the importance of milk in our every day diet.

I am a single mother and I can tell you that there is no one in this world more important to me than my son. Besides protecting him, teaching him good values and encouraging him to dream big, it’s always been important to me that he stays healthy by eating nutritious food and exercising often.

I remember when we were little girls, my mom always served us milk with our breakfast . She would never ask if we ate all our food but she would always say “nenas se tomaron toda la leche? Quiero que se tomen la leche que es proteina de alta calidad y es una manera inteligente de empezar tu dia, les dara enegia y les ayudara a concentrarse en la escuela”.

Well now that I am a mom, I find myself saying the same thing to my son. Except that he is one of those kids that would always ask why? So I had to explain to him that milk is an ideal way to get high-quality protein and in just an 8oz. glass of milk contains 9 essential nutrients, including B vitamins for energy, protein for lean muscle, vitamin A for healthy immune system and bone-building nutrients, including calcium and vitamin D. Besides it’s good for his hair, bones and teeth.

One of our favorite breakfasts to get us going in the mornings is home made avena old-fashioned con leche instead of water and some cinnamon on top accompanied by an 8oz glass of milk. Just right there are 21 grams of protein!

When we are short on time. We enjoy a cup of whole-wheat cereal with an 8oz glass of cold milk and half an apple, which is also a real good source of protein.


Cold Cereal with Fruit



  • Mix all ingredients and serve
  • 1 portion
  • Ingredients
  • 8oz (1 cup) cold skim milk
  • 1 cup whole wheat cereal
  • ½ Fresh Apple
  • Cinnamon to taste
  • Nutrition
  • 305 Calories

And as a snack before lunchtime I recommend our favorite Go Green Shake:



  • Combine all ingredients until smooth. Serve immediately.
  • Makes 2 portions, 1 ½ cups per portion (4oz of milk per portion)
  • Ingredients
  • 2 cups of fresh spinach (approximately 2oz)
  • 1 cup of skim milk
  • ½ cup of green grapes
  • ½ cup of cut sweet melon
  • ½ cup of ice cubes
  • 1 kiwi pealed and cut
  • 2 tablespoons of honey
  • 1 tablespoon of almond butter
  • 1 tablespoon lemon juice


240 calories; 5 g fat; 0 g saturated fat; 0 mg cholesterol; 7 g protein;

45 g carbohydrates; 3 g fiber; 90 mg sodium; 212 mg calcium (20% daily value). Nutritional values are based on skim milk.

I made these recipes for my son while visiting him for spring break and every time he said he loved what I prepared, it warmed my heart all over again. So I’d like to share the experience with all of you not only in keeping yourself and your family healthy but in hearing that “I love my mom’s cooking too”.

Here are some great ideas on how to incorporate milk into your recetas, take a look



Linda Ponder

Author: Linda Ponder

Proud Mom, Bilingual Blogger, Influencer, Founder @ponderela . Social Good is my passion mentoring children. Singing is one of my fun hobbies and passions!