Kefir Kommunity

Five Quick, Healthy Breakfast Ideas

LifeWayKefir LifeWayKefir — Mon, 23 Jan 2012 17:02:00 GMT

Any kindergartner will tell you that breakfast is the most important meal of the day. Unfortunately many busy people opt to skip this essential meal. Nutrition experts agree, however, that people who skip breakfast are more likely to have problems with metabolism, concentration and weight control.

Here are 5 ideas for quick-and-healthy breakfasts that won’t make your mouth sad.

1. Good ‘ol Oatmeal

Oatmeal is high in fiber and low in fat so it keeps you feeling full while offering up heart smart carbs to keep your energy up all morning. But beware – not all oatmeal is created equal! Lots of instant and fast food versions have added sugars and preservatives.

Try preparing steel-cut oats in a slow cooker over night or in a rice cooker while you shower and get dressed. Alternatively, look for instant oatmeal in “original” or “regular” flavor – it should have about 100 calories per serving and you should be able to pronounce everything on the ingredients list. Add a touch of natural sweetener like maple syrup or honey, a dash of cinnamon or cardamom, and your favorite chopped nuts for a protein boost.

2. Bring on the Bagels

Bagels get a bad rap for being high calorie and high carb, but there are ways to enjoy a toasty treat without breaking any healthy habits. If you’re a die-hard bagel fan, switch from plain to whole wheat to make your morning bagel more nutritionally beneficial. If you’re open to change, try a whole wheat English muffin, which contains less than half the calories of its bagel counterpart.

In place of cream cheese, try topping your bagel or English muffin with protein-packed hummus with some spinach and tomato, or almond butter with sliced bananas. Or, try a schmear of Farmer Cheese – it’s low in fat, cholesterol and calories and it comes in several varieties so you can avoid bagel boredom.

3. Kefir and Granola

Well you had to know that was coming! Our own personal bias aside, though, kefir is a smart way to start your day because it offers a boost of probiotics for digestive health and immunity. It’s also an excellent source of calcium and protein, and paired with your favorite granola or fresh fruit it will keep you going until lunchtime!

Lifeway Kefir is available in several flavors, and in whole milk, low-fat, non-fat and organic varieties, just to name a few.

4. Green Smoothies

Green smoothies are the Chuck Norris of breakfast drinks. Packed with nutrients, they roundhouse kick your system into action. If the idea of throwing a handful of kale into your banana berry smoothie doesn’t appeal to you, check out our Organic Green Kefir. With 10 green vegetables and green tea inside, it also contains 80mg of plant-based Polyphenols, powerful antioxidants that may be effective in neutralizing free radicals while protecting the body and supporting the immune system. And like all Lifeway Kefir, Green Kefir is packed with 10 powerful probiotic cultures and loaded with vitamins, protein, calcium, and folic acid.

Drink it straight up, or if you like your smoothies a little sweeter, throw it in the blender with your favorite frozen fruit.

5. Scrambled Eggs or Tofu

Whichever your preference, a quick egg or tofu scramble is a tasty way to get your protein first thing in the morning. Try tossing last night’s leftovers into the mix for extra nutrients and flavor. Ever had Brussels sprouts in your eggs? You haven’t lived until you have! Experiment with different spices and easy-to-prepare veggies and you can visit a different part of the globe every morning while you read the daily news.

Check out our breakfast recipes for even more ideas!

~~How do you incorporate Lifeway Kefir into your morning routine? Email your answers to~~ ~~info@lifeway.net~~ ~~- the first 25 people to respond will win coupons for free product! (Be sure to include your shipping address in case you win!)~~ All coupons have been claimed. Thanks for participating!

Laughing it up with comedian RD David Grotto

LifeWayKefir LifeWayKefir — Fri, 13 Jan 2012 15:44:00 GMT

It’s not often that you find a highly respected registered dietitian who’s bold enough to ask “Did someone step on a duck?” when blogging about beans…and get away with it.

David Grotto, RD, is just that man.

The author of 101 Foods That Can Save Your Life, blogger for WebMD and longtime national spokesperson for the American Dietetic Association (recently renamed The Academy of Nutrition and Dietetics), Grotto is a Vince Vaughn lookalike from the Chicago suburbs who can spout off random-yet-useful factoids like, “A handful of tart cherries before bed can help you sleep better,” at the drop of a hat. When we caught word over Twitter that he was a fan of kefir, we just knew we had to interview him for our blog. Here’s what he had to say:

Lifeway: So, why do you like kefir so much?

David Grotto: “The thing I like most about kefir, as opposed to yogurt, is it offers the ultimate in convenience. It’s portable, easy to use: You just drink it, with no need to dirty – and then wash – a spoon afterwards. Not to sound lazy or anything. It’s nutrition and convenience rolled into one.”

Lifeway:What's your all-time favorite kefir flavor and why?

DG: “I’m “old school” – none of those newfangled flavors for me. I like to keep it traditional, like they used to serve in the old country. It’s Birthday Cake for me.”

Lifeway:Everyone seems to pronounce kefir differently – “KEE-fuhr,” “Keh-FEER.” How do YOU pronounce it?

DG: “I pronounce it ‘Key furtghddf.’ The last six consonants are silent.”

Lifeway: You’ve got three teenage daughters – that sounds crazy! Do they like kefir?

DG: “Indeed they do! They’re 17, 15 and 13 and two of them are lacto ovo vegetarians, which means they don’t eat meat but they do eat dairy and eggs. These girls are finicky, but my wife and I aren’t running a restaurant so we need foods that appeal to all three of them. Kefir works well within their dietary laws, plus it tastes delicious. They love the sweet tang. I feel assured not only as a dietitian, but as a dad, that I’m doing the best for my girls’ overall health, bones, immune health. We get a triple bang for the buck.”

Lifeway: What’s one of their favorite ways to enjoy it?

DG: “I’ll use it as a base for smoothies. They’re usually so busy, they don’t even have time to nuke something in the microwave. They need something quick. So I’ll whip up a blender-full of smoothies. We’ll throw in some soy or whey protein, nut butter – maybe pistachio or almond, some fruit juice, and whatever fresh fruit is lying around. Maybe bananas or peaches. I also use it to cook oatmeal, swapping out half of the liquid ingredients for kefir. It gives it a nice, creamy consistency. We also use it in baked goods: My wife made a rum cake for Christmas and used kefir, and it was very moist and tasty with a nice tang.”

Lifeway:What do you think of those Activia commercials featuring Jamie Lee Curtis?

DG: “I don’t watch them. Now if they featured Tony Curtis, that would be a different story.”

Follow David on Twitter @DavidGrotto

Top Five Healthy Winter Foods

LifeWayKefir LifeWayKefir — Mon, 19 Dec 2011 21:20:00 GMT

For a lot of us, the winter months are an excuse to overindulge. Bathing suit season is far enough away to ignore for a little while longer, and all the best produce is out of season, right? Wrong! Eating Well Magazine recently released a list of Five of the Healthiest Winter Foods and we were happy to see some familiar names on the list!

Pomegranates topped the list this year. Heart-healthy, and rich in anti-oxidants, this exotic fruit has become a popular ingredient in lots of healthy foods recently. See how you like the sweet and tangy flavor of pomegranate in our Low-Fat Pomegranate Kefir. Try our Low Fat Pomegranate/Acai for the added yumminess of acai berries, or check out our Tart and Tangy Pomegranate Frozen Kefir for a dessert with a probiotic boost.

Dark leafy greens also made the cut. Rich in vitamins A,C and K, dark leafy greens are also a great source of calcium. No time to mix yourself a salad in the morning? Try kicking off your day with our Organic Green Kefir. Like all Lifeway Kefir, our Green Kefir is packed with 10 powerful probiotic cultures and loaded with vitamins, protein, calcium, and folic acid. With the added power of Phytoboost, our exclusive blend of health-promoting Phytonutrients, a serving of our Green Kefir is equivalent to a full serving of vegetables!

Other winter time super foods included citrus fruits loaded with vitamin C, immune system-boosting potatoes (yes, potatoes!) and low-calorie, high-vitamin butternut squash. Sounds like a feast to us!

What are your favorite healthy winter foods?

Pumpkin pie in a cup!

LifeWayKefir LifeWayKefir — Wed, 30 Nov 2011 16:19:00 GMT

If you’re anything like us, round three at the Thanksgiving dinner buffet is the one that really did you in late last week. There simply weren’t enough buttons or belt loops to undo to provide relief from our distended bellies.

The good news: Kefir is actually an excellent debloater! The probiotics and fiber speed digestion, meaning whatever’s left in your stomach will move through just a little more quickly. The cool liquid also offers a protective coating for the tummy, which can come in handy with all those acidic post-gorging juices sloshing around. Plus, it makes an excellent chaser for all those leftover turkey-and-cranberry sandwiches.

Check out this easy recipe for a Pumpkin Pie Smoothie from Cooking God’s Way -they had us at “pumpkin pie in a cup.” It’s super easy to whip up and is a great way to use up those extra cans of pumpkin sitting around. To up the nutrition quota even further, substitute butternut squash for the pumpkin – it’s a vitamin powerhouse with a similar taste.

Still feeling too lazy to even turn on a blender? Try our special holiday edition Lifeway Pumpkin Spice Kefir!

Ingredients:

1 cup plain kefir
1/2 cup pureed pumpkin or butternut squash
1 teaspoon pumpkin pie spice, or to taste
2 Tablespoons chia seed gel
2 Tablespoons real maple syrup
Stevia liquid, several drops to taste (optional)
1 cup ice

Directions:

Add all ingredients except stevia and ice to blender; process until combined. Taste and add stevia drops until desired level of sweetness is reached. Blend in ice until broken up and drink is smooth. Serve immediately. Serves 1 (large) or 2 (small).

11.11.11

LifeWayKefir LifeWayKefir — Fri, 11 Nov 2011 19:26:00 GMT

For eleven months, the pages on your calendar have flipped by, the stars have slowly been aligning, all to get us to this magical date: 11.11.11. The special date has been linked to everything from the purported 2012 Mayan Apocalypse to Jessica Simpson’s shotgun wedding. (Some might even consider them the same thing.)

Most people deem Nov.11, 2011 an extremely lucky date, numerically speaking – and we agree! We say, why wait until January 1 to start making some changes when 11/11/11 has such a better ring to it? Some ideas on how Lifeway kefir can help you achieve your New Year’s Resolutions:

If your New Year’s Resolution is: To lose weight

Why don’t you: Start drinking a glass of Lifeway kefir a day. Research shows that people who consume a lower-calorie diet that includes low- or non-fat dairy shed nearly twice as many pounds as those who only cut calories.

If your New Year’s Resolution is: Drink Less Alcohol

Why don’t you: Drink more kefir! We’ve even been to parties where the hostess served low fat pomegranate kefir in chilled martini glasses!

If your New Year’s Resolution is: To reduce stress

Why don’t you: Drink more kefir. New research out of the Texas Tech University Health Sciences Center suggests that probiotics – the good bacteria that make kefir so healthy – might be capable of delivering neuroactive compounds to help improve psychological health. The theory behind this new wave of medicine lies in a potential connection between gut microbes and the nervous system. Kefir also contains tryptophan, an amino acid that helps the body relax (think of the feeling you get after eating a big Thanksgiving dinner…that fatigue is from the turkey, which is rich in the same amino acid.)

If your New Year’s Resolution is: Feed my child healthier food.

Why don’t you: Pick up some Probugs™. Our line of creamy, organic whole milk kefir with fun characters and flavors appeals to even the most finicky of eaters. With a no-spill spout and easy-to-grip package, Probugs™ are great for tiny hands and even better for growing bodies. High in bone-building calcium and energy-sustaining protein, kefir contains 10 live and active cultures (friendly bacteria) that help little bellies stay calm and developing immune systems healthy. Plus, kids love the funny names and goofy characters, Orange Creamy Crawler and Sublime Slime Lime.

If your New Year’s Resolution is: Start recycling

Why don’t you: Buy from eco-conscious companies, like Lifeway Foods. We buy local, which means less packaging and fewer miles being traveled. And most of our packaging and production materials are either biodegradable or recyclable. We also buy renewable energy credits to offset the electricity used in our production facilities; our credits are equivalent to planting 335 acres of trees. And at our headquarters, even our office furniture is recyclable!

What’s your 11.11.11 resolution?

Got Probiotics?

LifeWayKefir LifeWayKefir — Mon, 07 Nov 2011 23:41:00 GMT

Dairy products have long been considered the Holy Grail for bone health. And yet, study after study reveals no decrease in fracture risk with higher consumption of milk and cheese. What’s the deal?

It turns out bones don’t simply soak up dietary calcium like a thirsty sponge. For that, you need a strong population of healthy bacteria in your gut, as well as a host of other nutrients such as Vitamins D, K and magnesium.

A recent Journal of Applied Nutrition study found that when women ages 48 and older took a probiotic supplement for at least eight weeks, their bone density was 36% higher compared to those who didn’t take the supplement.

That means we can now add bone health to the mile-long list of benefits of probiotics (others include enhanced immunity, improved Crohn’s and IBS symptoms, reduced yeast infections and antibiotic-related diarrhea, less severe lactose intolerance and more.)

Some more strong-bone tips:

Build an anti-inflammatory, bone-friendly diet Limit meat, sugar, soda, booze and packaged products, while increasing fruits and vegetables. And cook up some salmon: In a 2011 American Journal of Clinical Nutrition study, its omega-3 fatty acids combatted bone loss when consumed three times or more per week.

Step away from the salt shaker Sodium promotes calcium loss in the urine.

Work it out Weight-bearing activity (think jogging, walking, dancing, tennis, basketball, strength-training) is one of the best ways to build bone density.

Don’t forget your D Calcium needs Vitamin D – produced by the body when exposed to sunlight – to function properly.

Osteoporosis risk factors:

Female
Caucasian or asian
Petite
Low weight
Family history (mother, grandmother or daughter)
Late onset of menstruation (after age 15) or early menopause
History of an eating disorder or skipped periods due to low body fat
Smoking
Alcohol use (more than seven glasses of wine or beer or 7 oz pure alcohol per week)

Living green with Lifeway

LifeWayKefir LifeWayKefir — Mon, 24 Oct 2011 19:29:00 GMT

Boulder, CO is know for a lot of things – bicycles, dogs, recycling, dreadlocks, maybe a little medical marijuana here and there. But throughout October, residents of this crunchy town, consistently voted one of the nation’s fittest, have had a new cowboy in town: Lifeway kefir.

And the secret ingredient is...

LifeWayKefir LifeWayKefir — Fri, 30 Sep 2011 17:28:00 GMT

Iron Chef fans know the drill: Every week, world-class chefs battle the legendary Iron Chefs of America: Bobby Flay, Mario Batali, Masaharu Morimoto, Cat Cora and more. In the opening minutes inside Kitchen Stadium the famed "secret ingredient" is revealed, and both chefs must incorporate it – whether it’s lobster tail, squid, eggs or kale – into each of their dishes.

Our only question: What do we have to do to have Lifeway kefir featured as the “secret ingredient” on this cult hit?

We only ask because celeb chef Domenica Catelli, a recurring judge on Iron Chef America, recently blogged about healthy school lunches for Huffington Post and included a tasty idea for a mini-parfait:

Layer 1/4 cup Bear Naked Peak Energy Trail Mix

with

1/2 cup low-fat flavored kefir

and

1/2 cup fresh berries or sliced apples.

She’s not the only one in-the-know recommending kefir as a healthy nosh. Real Simple magazine suggests washing down a juicy peach with a cup of low-fat kefir for a low-cal, high-protein treat.

Glamour magazine calls us “smooth and creamy,” and Men’s Fitness suggests blending kefir with strawberries and honey for a midnight shake snack. Oh, and Men's Health Editor in Chief David Zincenko has touted a product us as one of six essential flat belly foods.

These people set the trends, so unless you wanna be left in the dust, eating a boring cup of yogurt, we suggest you hightail it over to the grocery store and snag a bottle or two of Lifeway kefir. Then go whip us up a three-course lobster dinner, will ya?

Kefir: For the bun in your oven

LifeWayKefir LifeWayKefir — Wed, 21 Sep 2011 21:27:00 GMT

Between morning sickness, bizarre food cravings and researching every single car seat on the market, pregnant women have plenty to worry about. Now, thanks to probiotics, we might be able to take pre-eclampsia – a dangerous blood pressure condition – off their list of worries.

According to a new study in the American Journal of Epidemiology, pregnant women who regularly consume milk or yogurt containing probiotics - aka "good" bacteria - may be less likely to suffer the late-pregnancy complication, which affects about 5% of all pregnant women. In the study, moms-to-be who drank probiotic milk or yogurt every day during pregnancy were 20% less likely to develop pre-eclampsia. The theory (which remains to be proven): The good bugs work on the immune system and help reduce system-wide inflammation.

Lifeway Kefir naturally brims with 12 strains of probiotics – more than yogurt and milk combined. While the study’s lead author said his results should not be interpreted as a reason for pregnant women to change their eating habits, this is potentially good news for preggos who already keep a bottle of kefir stashed in their fridge, right next to the pickle jar.

Bow Wow Wow Yippee Yo Yippee Yay

LifeWayKefir LifeWayKefir — Sun, 18 Sep 2011 23:21:00 GMT

Dogs just love us here at Lifeway:

-Max the Miniature Schnauzer chows down on Lifeway Organic Farmer Cheese every single morning.

-Lilly the Chihuahua is downright possessive over her plain lowfat kefir.

-This Golden Retriever drinks strawberry kefir from a glass.