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Kefir Kommunity

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Welcome to Kefir Kommunity! This is your one-stop-shop for nutrition news from around the blogosphere. If it’s got to do with kefir or probiotics, chances are, it’s here. But you’ll also find cutting edge information, articles and links to stories about all things health – from workout trends to cool food science research, delicious recipe suggestions to expert Q & As. We love to share our passion for what we do with the best customers in the world, while offering you exclusive info on special events, deals, promotions and all sorts of other happenings at Lifeway HQ and beyond. We encourage  you to tap into the power of Kefir Kommunity’s blog by reaching out to us or fellow kefir fans with comments or questions. So make yourself at home, pull up a chair and stay a while. We promise to treat you right. 
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Ready to Run: Chicago Marathon 2014

By LifeWayKefir LifeWayKefir on 10/9/2014 2:53 AM
The 2014 Bank of America Chicago Marathon is this Sunday! Whether you’re a spectator or a participant, the event is definitely one of the highlights of the city. The historic race, which was run for the first time in 1977, is one of the best known American races and draws competitors from around the globe. Even more impressive, it’s one of only six World Marathon Majors. Cool, right?

Not to miss out on such an exciting event for our city, the Lifeway community team will be at the marathon expo on Friday and Saturday, so be sure to stop by and sample some of our delicious, runner-friendly frozen kefir bars and drinkable kefir. We’ll also be handing out coupons and other fun Lifeway swag. Our CEO Julie Smolansky will also be running the marathon with the Every Mother Counts team, so be sure to say hello if you see her!
Fun fact: did you know that kefir is an excellent recovery drink? It’s true! According to Runner’s World (and science), kefir is an excellent addition to your post-run routine, thanks to its immune-supporting probiotics and carb to protein ratio! Plus, Lifeway kefir is 99% lactose free, making it super easy to digest. If that’s not enough to get you intrigued, take a look at all of these different flavors, mmm!
If you do happen to be one of the roughly 45,000 participants running this year’s marathon, check out the following race week and day tips to make sure you’re in top form for the big day:
Have a Plan and Know What to Expect

  • Communicate with family and friends. Have a post-race meeting place planned out in advance, as there will be thousands of people racing and watching
  • Study the map and know the course. While there will be plenty of event staff around to answer questions, knowing where you are and where you’re going offers peace of mind

  • Stick to what you know and what you’ve tried. Race week/day is not the time to try out that new energy bar your friends have been talking about.
  • Cut down and avoid high fiber and high fat foods a few days before the race to ensure you don’t run into any digestive issues (yet another reason to keep kefir in your diet!)
  • Drink plenty of water in the days leading up to the race, as well as while running, to avoid dehydration and support a strong
During the Race

  • Pace yourself! The adrenaline and excitement of the day could encourage you to run faster than you intend. Stick to your plan and know when to slow down.
  • Don’t worry about the people who are running ahead/faster than you. Once again, stick to your plan and run your race
  • Understand and listen to your body. If something hurts or seems off, slow down and find assistance
After the Race

  • Celebrate your accomplishment! After weeks of training, take the time to stop and honor your hard work and dedication.
  • Hydrate, eat and stretch – the three most important things you can do for your body! There will be treats and snacks provided for runners after the race, so feel free to indulge a bit.
  • Take it easy and rest. Don’t plan too many fun activities for the afternoon/evening of the marathon; you’ll likely be fast asleep before sunset
  • Nothing says “self love” like a massage or pedicure (hello, runner feet!) Take the few days after the marathon to treat yourself to some much needed pampering.
Runners, do you have any go-to advice for race day?

For more race day and week tips, check out some of the following resources:

Welcoming Fall with an Old World Tradition

By LifeWayKefir LifeWayKefir on 10/8/2014 12:06 AM

We’re experienced our first truly fall-like weather at the Lifeway headquarters last week. The temperature plummeted, the sun disappeared and chilling rain was accompanied by blustery winds for the better portion of the week. It was a stark contrast to the lovely late summer warm spell we had been enjoying, and, needless to say, had our team at a loss. Do we surrender Summer to Fall with complaints and colds, or do we celebrate the changing of the guard in style?
If you guessed, “celebrate,” you’re correct. And what’s celebrating without eating? Not a celebration we want to attend, that’s for sure!
In order to welcome in the cool weather appropriately, we turned to our culinary roots, better known as “our mothers,” for a recipe many of our team enjoyed as children. Syrniki, also known as Russian Cheese Pancakes, were (and are) a childhood/family favorite; we’re excited to share our special recipe for them with you today.

Syrniki served with fresh berry sauce and Ryazhenka, a traditional-style kefir.
2 large eggs
1 Tbsp sugar (optional)
1/4 teaspoons salt
2 tsp vanilla extract
5 Tbsp flour (whole wheat, all-purpose – your choice) + more for dusting and hands
1/4 teaspoons baking powder
Cooking spray
In a large mixing bowl, crumble/break up white cheese with a fork. Add in eggs, sugar, salt and vanilla. Mix well. Add baking soda and flour, mixing until just combined. Batter should be thick. Refrigerate batter for about an hour to thicken more, if desired.
When you’re ready to cook your syrniki, heat a skillet on medium-high and spray with cooking spray. Sprinkle some flour on your working surface and on your hands. Spoon about 1/4 cup of the pancake batter at a time into your hands and form into thick patties roughly two inches in diameter. Add to the hot skillet and cook as you would a pancake (until golden brown on both sides, flipping halfway through cooking). Serve with berry sauce (recipe below) or toppings of your choosing (sour cream, nuts and honey are traditionally used).
Berry Sauce
1 cup berries (we used a mix of raspberry and blueberry)
1 Tbsp lemon juice + grated zest
2 tsp sugar (to taste)
In a small pot, heat the berries until warm and juices begin to escape. Stir in lemon juice, zest and sugar. Cook, stirring frequently, until bubbly and desired thickness is achieved. Cool slightly before serving with syrniki. Enjoy with a glass of Lifeway Kefir, orange juice or coffee.
What is White Cheese?

Many traditional recipes for syrniki call for cottage cheese or farmer cheese, but we choose to use our Lifeway White Cheese, as it is thicker and the cakes hold together better. It is a cultured soft cheese made from an Old World European recipe. It adds unmistakable flavor and texture to your favorite dishes and recipes. It’s low in fat, cholesterol and calories and it has a distinctive, pleasantly smooth flavor. Lifeway White Cheese is composed primarily of dry curds and has a consistency of feta cheese. Use it as you would feta, as a salad topping, or as a feeling for crepe or pancakes.

The Mother of All Snacks

By LifeWayKefir LifeWayKefir on 10/6/2014 8:37 AM
Chelsea Clinton just welcomed her first child, Charlotte, into the world, and we’re guessing this initial week has been a blur of sleepless nights, dirty diapers and happy hearts. If she’s like most new moms, the former First Daughter is so busy with her bundle that she barely has had time to sit down to a meal. But mothers need fuel to get through those long days and even longer evenings, plus a little nutritious TLC to help with some common postpartum glitches. We would like to enter our kefir into the running for First Snack. Here’s why:

Thirst Quenching Hydration
Nursing mothers lose water when they feed their little ones, so keeping hydrated is key not only to maintaining milk supply but also avoiding annoying symptoms like headaches, dry mouth and even more fatigue that usual. Compared ounce for ounce with water, kefir counts towards your daily liquid needs but in flavors like Coconut Chia, Pomegranate-Açaí and Strawberries and Cream, it tastes so much better. 
Protein for Late Night Stamina
With 11 grams of protein per serving, kefir can help keep you going when the baby is hollering and you’ve just pulled out the last wipe.

Grab and Go Convenience
Go ahead, skip the glass. Baby shouldn’t be the only one who gets to drink straight from the bottle.

Calcium for Breastfeeding Mamas
Studies show that mothers typically lose three to five percent of their bone mass during breastfeeding. Don’t worry: It’s usually recovered after weaning. But to keep your stores up, kefir’s a solid choice, fulfilling 30 percent of your daily needs in just one cup.

Immune-Boosting for Run-down Parents
Good bye, sleepy weekends and leisurely brunches! The chronic lack of sleep experienced by new parents is bound to run down their immunity. The healthy bacteria in kefir may offer a layer of protection, helping the body fight off viruses.
Fun fact: Did you know that babies born vaginally pick up all sorts of healthy probiotics during their voyage down the birth canal? These happy bugs go on to help form a solid bacterial base in the GI tract, prepping baby for everything from easier milk digestion to enhanced immunity.

Gooooo #MotherCulture!

Bring the Whole Family to Austin Kiddie Limits!

By LifeWayKefir LifeWayKefir on 10/3/2014 7:37 AM

Everyone loves live music, especially kids. That’s why we’re proud to be the title sponsor of this year’s Austin Kiddie Limits (AKL) – the family-friendly component to the Austin City Limits music festival! A "festival within a festival" that offers exciting and creative activities, AKL even has its very own stage and lineup of incredible kid-friendly musical acts. If you’re heading to ACL, you definitely don’t want to miss it!

Located within the festival grounds during both weekends of the event, parents and children alike are invited to enjoy games, activities and live music in a safe, monitored environment. Rock out with music lessons from School of Rock, create custom works of art with the help of Café Monet, model a sweet ‘do with the help of the folks from AVANT, or add to our very own (festival-favorite) Lifeway ProBugs mural, and more!

Along with amazing activities and musicians, AKL is also a great place to find festival necessities such as bathrooms and baby changing stations. Even more, it’s a great place to relax and regroup during what will surely be a busy weekend.
We’ll be sampling our organic and frozen ProBugs treats and giving away different surprises thought the festival - October 3-5 and October 10-12. Be sure to stop by for a visit. For more information about all of the acts and activities appearing at Austin Kiddie Limits, visit their website

Cooking for a Cause with Common Threads

By LifeWayKefir LifeWayKefir on 10/1/2014 11:37 AM
We’re excited to once again support our friends at Common Threads at their Cook-Off this Thursday at Revel Downtown! The annual fantastic food fest, currently in its fourth year, will showcase the culinary creativity of some of Chicago’s best chefs and mixologists as they compete for bragging rights by cooking and serving their favorite dishes for attendees. Funds raised at the event will support Common Threads’ culinary programs in Chicago.


Of course, what would a cooking event be without some kefir, right? While we’re not competing for the title of Cook-Off champion, we’re taking healthy dessert to the next level with new, deliciously unique frozen kefir bar treats that are sure to be crowd favorites. While you can already feel good about indulging in frozen kefir bars, with just 60 calories and 10 live and active probiotic cultures, our gourmet delights allow you to indulge in the flavors of your favorite fall desserts – without the guilt!

Event Information:
Thursday, October 2
6:30 – 9:30 p.m.
Revel Downtown
440 W. Randolph St.

If you haven’t grabbed your tickets yet, there may still be time! Any additional tickets will available at the door. Follow @Common__Threads on Twitter for updates!

For more information about Common Threads, their programs and their mission, visit their website

Celebrate Another National Pancake Day? We're Happy to Comply.

By LifeWayKefir LifeWayKefir on 9/26/2014 10:37 AM
Apparently it's National Pancake Day? It's all a bit unclear, as Shrove Tuesday (or Pancake Day) is traditionally related to Lent and occurs worldwide during February or March. It was even co-opted by IHOP for marketing and charity purposes.

Imagine our surprise when we noticed that many sources are currently listing today as National Pancake Day. They say competition makes things better, so we're willing to celebrate twice a year.

If you haven’t perfected your master pancake recipe yet, give ours a shot! It’s made with whole-wheat flour, probiotic-rich kefir and applesauce – ingredients you can feel good about eating, and will feel good after eating! You can celebrate today, tomorrow or all year long with this healthy and delicious recipe.

1 cup whole wheat flour (for lighter pancakes, mix ½ cup all-purpose flour with ½ cup whole wheat)
1 Tbsp sugar (scant)
1 ¼ tsp baking powder
¼ tsp baking soda
1/ tsp salt
1 cup Lifeway Low Fat Plain Kefir (or 1 cup Lifeway Organic Whole Milk Kefir)
½ cup unsweetened applesauce
1 large egg
1 Tbsp butter, melted
1 apple, grated
Whisk flour, sugar, baking powder, baking soda and salt together in a large bowl. Set aside. Crack the egg into a medium sized bowl and whisk until fully incorporated and frothy. Add in the applesauce, kefir and butter and whisk well. Add liquid mixture to the dry mixture and stir until just combined (there will be lumps).

Heat a nonstick pan over medium heat. When up to temperature, lightly coat with cooking spray. Drop ¼ cup dollops of batter onto the hot pan and sprinkle with grated apples. Cook 2-3 minutes, or until bubbles form and pop, then flip. Continue cooking until golden brown on the bottom, about 2-3 more minutes. Continue with the rest of the batter until all pancakes are complete.

Top with syrup, more grated apples, peanut butter, or toppings of your choice. Enjoy with a nice glass of cold Lifeway kefir!
How do you enjoy your pancakes? Do you have a favorite recipe?

Refuel before Austin City Limits with our Sun Salutation Party!

By LifeWayKefir LifeWayKefir on 9/24/2014 9:02 AM
Get your Om on with us at our pre-Austin City Limits Sun Salutation yoga class and party at Brazos Hall! Can you think of a better way to start a weekend of incredible live music than be stretching and strengthening with two of Austin’s finest instructors, Wanderlust’s Ashley Clauer and Leah Cullis? We can’t! Even better, DJ el John Selector will be live with us playing a set comprised of all Austin City Limits musicians.
We’ll be serving up classic Bellinis after the class, as well as lots of yummy Lifeway kefir treats to keep you nourished inside and out. Mingle with fellow yogis and music lovers while enjoying fresh spinning from el john Selector.  If that isn’t enough to entice you, we’ll also be giving away some very special prizes!
A $15 donation is suggested, with proceeds going to the Whole Planet Foundation.
What: Yoga, DJ el John Selector, Bellinis and Lifeway Kefir smoothies

Saturday, October 4 from 9 a.m. to 11 a.m.

Rooftop of Brazos Hall (204 E 4th St.)

$15 donation, with proceeds going to Whole Planet Foundation. This donation includes a free yoga mat and swag bag.

Five Things You MUST Do This Fall

By LifeWayKefir LifeWayKefir on 9/23/2014 9:52 AM
Fall is officially here and we couldn’t be more excited! Our windows are open, the Crock-Pots are on and our Lifeway kitchen team is cooking up some super tasty treats you won’t believe are healthy! Even better, our seasonal Lifeway Low Fat Pumpkin Spice kefir will be hitting the shelves very soon!  Be sure to speak to your local dairy manager to make sure your store orders it.

Is your mouth watering yet?

The cooler weather typically brings tasty, sugary treats that can upset our tummies, so we’re making sure to load up on as much of our kefir as possible. The more beneficial bugs we have in our bellies, the better we feel!
To celebrate the season of bon fires and hot cider, we’ve created a list of our top five fun, healthy things to do this fall.
Visit an Apple Orchard

Loaded with soluble fiber and antioxidants, apples are a super food with seemingly endless health benefits. Plus, they’re delicious and extremely versatile!  Spend an afternoon with friends and family enjoying sunshine and a nice walk this fall by visiting our local apple orchard. Bonus, pick up some fresh apple cider and cook up a batch of our Apple Cider Pecan Cookies!
Carve Pumpkins

Pumpkins are perhaps the most ubiquitous staple of fall, but for good reasons! As a nutritional powerhouse, pumpkins pack incredibly amounts of vitamin A, beta carotene, and fiber (we all know how fiber, as well as probiotics, keep our bellies happy).  Invite some friends over for a pumpkin carving party. While you’re at it, bake up a batch of the best fall muffins you’ll ever taste. 

Visit a Corn Maze

Whether you’re a fan of scary movies or not, no fall season is complete without a visit to a corn maze. Often paired with pumpkin patches and hay rides, corn mazes offer you the opportunity to stretch your legs, soak up the fresh fall air, and (if you’re lucky) view the spectacle of the changing fall foliage. You’ll likely work up an appetite, so be sure to have a cooler of ProBugz and our 8 oz bottles of Lifeway Low Fat kefir on hand when hunger strikes. 

Run a Family 5k

Or walk one; it’s up to you and your level of fitness! Cool fall mornings are perfect for a short run or walk through you community with friends and family. You’ll be doing great things for your health while likely helping a local organization raise some much needed money. Check out your community’s website or newsletter for runs in your area, or visit Active and do a search.

Bonus: Lifeway kefir is an excellent recovery drink for athletes! Read what blogger Mommy Runs It has to say about it and keep a few bottles handy for a post-race refresher.

Roast Marshmallows Over a Fire

Simple and sweet; nothing caps a perfect fall day like sitting by an open fire, roasting marshmallows and enjoying the sounds of the evening. Most marshmallows are full of preservatives and artificial ingredients, so choose wisely when you go to the store and try not to overindulge. If you’re not the marshmallow, chocolate and graham cracker type, you can still enjoy the evening.
What are your favorite fall activities? What are you most looking forward to doing this season?

End of Summer Recipe Roundup

By LifeWayKefir LifeWayKefir on 9/22/2014 9:37 AM
This summer, the Lifeway kitchen cooked, baked and blended up our favorite summertime foods. Not only did we come up with some delicious dishes, but learned some new tricks with our favorite probiotic kefir. We kept our bellies (and a those of a few friends) full of the good bugs that kept them happy and swimsuit ready. As we say goodbye to the summer sunshine and hello to the changing of leaves, we wanted to pay one last tribute to a few of our favorite kitchen creations this year.
This summer staple is simple to make and incredibly refreshing. Even more, it’s full of beneficial potassium, Vitamin C and our favorite belly bugs, which kept us full and satisfied. We enjoyed it with breakfast and as a snack throughout the season and look forward to when we can devour it again next year!
When it was too hot to cook, we turned to our tried and true Kefir Ranch Dressing recipe to dress up our favorite seasonal salads and veggies. While it can be a challenge to get children to enjoy seemingly strange vegetables and dishes (thanks to their ultra sensitive taste buds), this dressing tricked even the pickiest of eaters into filling their bellies with their daily dose of probiotics. We used our organic whole milk kefir for a thick consistency, but feel free to substitute our low fat plain or Greek style kefir to your tastes.
Our pampered our papas and various house guests this summer with our favorite Baba Ghanoush recipe, inspired by Ottolenghi’s Eggplant with Buttermilk Sauce recipe from Plenty. Our pomegranate low fat kefir was a delightful surprise to guests who were expecting a traditional dip. We served it with fresh crudités and warm pita bread, however this fall we think it would be great with crunchy crackers or spooned over a salad.
We jumped on the overnight oats wagon this summer and are so glad we did! With a bounty of fresh, seasonal fruits, as well as a wide variety of different kefir flavors, we enjoyed endless combinations of grab-and-go breakfasts that were hearty, healthy and delicious! One of our favorites was our kefir plum almond overnight oats – made with our low fat plain kefir, fresh plum and sliced almonds. We’re testing out different overnight oat recipes with our seasonal flavors now, so be sure to stop back and see what we come up with.
Last but not least, what would summer be without a chocolate milkshake? Our delicious, tart and tangy shake is a healthy take on the soda shoppe classic.  Once again we traded refined sugar and processed chocolate for probiotic-rich organic whole milk kefir, cacao powder, honey and dates. It is a treat that’s not only good for your soul, but good for your belly!
We’re looking forward to fall here at the Lifeway, but we’ll sure miss the relaxed summer days. What was our favorite dish this summer? How do you plan on kefir-izing you fall favorites? Stay tuned for some surprises from our kitchen! 

Lifeway and the Whole Kids Foundation: Eating Right, One ProBug at a Time

By LifeWayKefir LifeWayKefir on 9/16/2014 9:25 AM
Lifeway Foods and helping kids go together like peas and carrots, which is why we’re excited to support our local Whole Foods store’s efforts to raise money for their national nonprofit organization, the Whole Kids Foundation!  Throughout the month of September, different events will take place where money raised will help the foundation further their mission of helping children eat better – and enjoy it!

The event series kicked off on August 31 at Bubbles Academy, the child enrichment and activity center located in Chicago’s Lincoln Park. We sampled different Lifeway products for children and parents, and provided five gift baskets for a raffle, each containing different ProBugs swag and roughly $40 in coupons for product. We also donated two cases of ProBugs Blasts, which were gobbled up before we knew it!

The event was a huge success and over $10,000 has been raised so far! Whole Foods and Bubbles Academy will be accepting donations all month long, so be sure to stop by and make a pledge soon.

More about the Whole Kids Foundation:

The Whole Kids Foundation is a 501(c)(3) founded by Whole Foods Market and guided by the same values and principles as Whole Foods. Their mission is to support schools and inspire families to improve children’s nutrition and wellness by providing education, food accessibility and support. They believe that given the right opportunities, kids will get excited about fresh fruits, vegetables, whole grains and other nutritious whole foods. Learn more about the foundation and how you can be involved by visiting them online here.

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