Kefir Kommunity

The phrase “GMO” gets tossed around a lot these days, usually in articles with scary titles like “Are you serving Frankensalmon to your kids for dinner?” A GMO (genetically modified organism) is a food, seed, plant or animal that has had its genetic material altered in a lab for some perceived benefit – typically to help it resist insects, viruses, or pesticides. That means a tomato can be tinkered with to flourish in harsh conditions: More pesticide can be used on that tomato during growth, or it may have toxic substances inserted into its cells to kill off pests when they nibble on it. And then…you eat it.

Despite the fact that a majority of Americans have claimed they would not buy food that had been genetically modified, more than 80% of the processed foods in American supermarkets contain genetically modified ingredients. According to the World Health Organization, “GM foods currently available on the international market have passed risk assessments and are not likely to present risks for human health.”Yet a number of studies have linked GM foods to fertility problems, organ damage and more. And labeling is not required, so even conscientious consumers will have difficulty distinguishing between, say, a cookie made with genetically modified sugar and one made without.

So we at Lifeway were thrilled to hear about the The Genetically Engineered Food Right-to-Know Act, introduced this week by Senator Barbara Boxer (D-CA) and Congressman Peter DeFazio (D-OR). The bipartisan legislation would require food manufacturers to tell customers when packaged food contains genetically engineered (aka genetically modified) ingredients.

According to the Just Label It coalition, more than 1 million Americans have petitioned FDA to require labeling on packaged food containing GE ingredients. Lifeway is one of over 600 partner organizations who have joined together to support the FDA petition and the mandatory labeling of genetically engineered foods. Our entire lineup of probiotic Kefir, Frozen Kefir, Helios ™, ProBugs ™, and BioKefir ™ beverages has been enrolled in the nonprofit Non-GMO Project, honoring our rigorous avoidance of GMOs. Unfortunately, the majority of manufacturers and industries can make no such claim: 

Eighty percent of American corn has been genetically engineered for resistance to pesticides and herbicides; with high fructose corn syrup, the number jumps to nearly 100%. Genetically modifying corn allows farmers to spray more pesticides, but that corn is then used to feed the cows and chickens that will one day wind up on your grill. Whether you are starting your day off with cereal, noshing on popcorn during Real Housewives, or dunking tortilla chips in salsa, look for non-GMO sources of corn with brands like Late July, Mary's Gone Crackers, and Nature's Path. Fun fact: Popcorn is non-GMO!

Frankensoy?

A staggering 90+% of global soy has been genetically modified. That includes soy milk, tofu, soy sauce and edamamae beans, not to mention soy lecithin, which is used as an emulsifier in everything from chocolate to salad dressings, chips to granolas. Since soy can be a valuable component in your diet -- it’s a complete vegetarian protein that is rich in omega 3 fatty acids, fiber, and cancer-reducing phytonutrients – you may want to consider purchasing non-GMO soy products, such as Silk soy milk,

Earth Balance, Eden Foods soy sauce. 

Frankenfish?

Companies are seeking FDA approval for genetically modified salmon – salmon injected with genes from other types of salmons in an effort to speed growth and enable it to survive colder waters. Some experts fear that cancer and faster aging of cells could be side effects from these 'Frankenfish.” To avoid it, buy organic or wild caught fish, or seek out seafood from Henry & Lisa's Natural Seafood or Blue Horizon Seafood. For fish oil, try brand New Chapter’s Wholemega. Learn more about GM fish here or here.

Frankenfruits?

To date, very few fresh fruits and vegetables for sale in the U.S. have been genetically modified.  However, about half of Hawaiian papaya has been genetically modified.  Zucchini and yellow crookneck squash have also likely been altered. If you choose to steer clear of GM foods, keep in mind that even if a fruit or vegetable is non-GMO, it may have been packaged, frozen, or canned using GM additives. The same goes for pasta sauce. Want non-GMO produce? Buy organic.

Frankendairy?

Your and your children’s milk may come from cows injected with genetically modified bovine growth hormone. Some U.S. dairy farms inject the genetically engineered hormone rbGH, also called rbST, into their cows to boost milk production. But due to consumer demand, many companies have changed their ways. Walmart, for instance, will no longer buy milk produced from cows injected with rbGH. Many dairy products are labeled to show they are rbGH- or rbST-free, but their cows may still be fed GM corn and soy. The best way to ensure hormone-free dairy? Buy organic dairy products, which are not allowed to intentionally use rbGH or GM grains as animal feed. Look no further…that’s Lifeway!!

For help shopping GMO-free, try this comprehensive guide from ResponsibleTechnology.org

Chances are, you know somebody with high blood pressure. Worldwide, a staggering 40% of adults over the age of 25 have it, putting them at risk

Unfortunately, about one in five American adults with high blood pressure don't even know that they have it. You may go for an annual checkup, but how many of us remember – or even ask about – the reading our doctor gets when she wraps the blood pressure cuff around our upper arm? Considering most of us are able to memorize our phone number, our Social Security number, how much we weigh, and plenty more, it shouldn’t be so difficult to remember five digits (ie 120/80.) We owe it to ourselves to take better care of ourselves, to know our blood pressure and, if it’s too high, to do something about it.

First, a little about the number. It’s actually comprised of two figures: Systolic blood pressure and diastolic blood pressure. Systolic is on top; diastolic, on the bottom. The top number, which is the higher of the two numbers, measures the pressure in the arteries when the heart beats. The bottom number measures the pressure in the arteries between heartbeats (when the heart muscle is resting and refilling with blood). In most people, systolic blood pressure creeps up as we age due to stiffening of the arteries, plaque build-up, and increased rates of heart disease.[1]

On April 7, the World Health Organization celebrates World Health Day, and this year, the theme is high blood pressure. They encourage everyone to cut their risk of high blood pressure by:

-Reducing your intake of salt (Scour labels: Up to 75 percent of our sodium is hidden in processed foods like tomato sauce, soups, condiments and canned foods. Look for the words "soda" and "sodium" and the symbol "Na" on labels; these words indicate that sodium is present.)

-Eating a balanced diet

-Working out regularly

-Not abusing alcohol (If you drink, limit it to no more than two drinks per day for men and one drink per day for women.)

-Not smoking

We found an intriguing 2009 study in the International Journal of Molecular Science which shows that probiotics may lower blood pressure, suggesting that “good bacteria” (like those founding kefir) may play a role in reducing hypertension. The research is preliminary, but promising. As always, check with your doctor – she may think it’s a good idea for you to drink kefir in addition to taking your prescribed blood pressure medication if you’ve already been diagnosed, or she might suggest you include kefir in your daily diet as a preventative measure.

I don’t think most people could possibly realize it. After all, it’s been this gradual shift over the years, which includes increasing the sizes of everything from dinner plates to juice glasses to an order of “small fries” at McDonald’s. Twenty years ago, a typical portion of movie theater popcorn had 270 calories; today, it’s 630 calories, according to the National Heart, Lung, and Blood Institute. And most of us will eat as much popcorn as we’re given, right? The more we’re exposed to these gigantic portions, the more they seem natural to us.

What's an example or two of a particularly egregious distorted portion you've encountered?

Even when you’re a pretty educated consumer, you can still be taken in by portion distortion. For example, my husband loves the Waldorf Salad at California Pizza Kitchen. It’s big, but he has it as his meal, so it almost seemed appropriate. When CPK added calorie counts to its menu, my husband learned that the salad is actually 1290 calories! It’s a staggering number: almost a whole day’s calories in one bowl! But it’s a very good reminder that portions, especially at restaurants, are out of control. It’s also a good reminder that when you make meals at home, you can control the quality—and the quantity—of the ingredients.

What are some of your favorite tips for reigning in portions?

There are a number of portion control tricks I teach my clients. The more you can practice these little tricks, the more you can make them just good habits!

• Since we tend to fill our bowls and plates, use smaller ones: try using your salad plate for your dinner (and use your dinner plate for your salad—greens are low in calories); use a coffee cup instead of a bowl for your cereal.
• Start lunch and dinner with a salad or a clear soup, as well as a glass of water; these will help to fill your belly so you’ll eat smaller portions of the rest of your dinner
• Fix your plate in the kitchen; if you serve your meals family-style (and heaping platters are right in front of you) you’re more likely to reach for a second helping.
• Add vegetables to everything you cook to bulk up your recipes without adding a lot of calories. In each portion, the calorie-dense foods will be “crowded out” by the low-calorie vegetables. For instance, if you add broccoli and cauliflower to your macaroni and cheese, a serving will have fewer calories than the same-size serving of mac-n-cheese without the veggies.
• Learn to stop eating when you’re satisfied, not full. If you’re at the point where you really feel full…you’ve already eaten too much.
  

What are some good tips for measuring portions when dining out?

One of the best ways to deal with portion distortion at restaurants (or a friend’s dinner party!) is to get acquainted with proper portion sizes when you’re still at home. Here are some quick visuals to keep in mind: A three-ounce serving of cooked meat is about the size of your palm; a cup of food is approximately the size of your fist; an ounce of cheese is about the size of your thumb. Do you have a lot more food on your plate than what you should eat? Split it with a friend or have it packed up and save it for another meal!

Any other tasty tips?

Sometimes when we feel hungry, it’s really about something else: stress, boredom, or just a hankering for something salty or sweet. Often we eat our way through those feelings, munching until we feel like we’ve fulfilled that craving—or until we feel bad about overeating. This is a habit that should be broken: none of us should eat unless we’re hungry. Ask yourself, “Am I hungry enough to eat an apple?” If your answer is “no,” you’re not feeling physical hunger; that “hunger“ is coming from somewhere else. Don’t just eat mindlessly: address the real issue. 

A funny list of senior citizen text codes recently made its way into our Inbox. Some examples:

ATD: At The Doctor's
FWIW: Forgot Where I Was
FYI: Found Your Insulin
LMDO: Laughing My Dentures Out
WAITT: Who Am I Talking To?

To help give all the girls a leg up, we’d like to suggest a few ways Lifeway kefir might help the thousands of stellar lady athletes as they pursue their gold, silver and bronze dreams:

Swimmers and divers: Hanging around in a wet swimsuit for hours on end is a surefire way to nab yourself a yeast infection. Our probiotics can help you fend off the bad bacteria and pave the way to gold medal vaginal health. Attention synchronized swimmers: Extra points will be awarded if you can execute a double underwater somersault without spilling a drop of kefir into the pool.

Beach volleyball players: While we can’t promise to keep sand out of your cracks, we can offer a little calming relief from sunburns. Whisk together one part kefir and four parts cold water in a large bowl. Add a handful of ice cubes to cool it down even more. Soak a washcloth in the mixture and allow the excess to drip off into the bowl, but do not wring it out. (You might want to do this while standing in the locker room shower.) Apply the wet washcloth to sunburned areas.

Trampolinists: All of those pikes and tucks can leave a girl with a queasy belly. Soothe it with a little Biokefir in vanilla, specifically designed to aid in digestion. 

Archers: That bullseye you’ve got your sight trained on? It’s about the same diameter as the cap on a bottle of our kefir. Perfect for on-the-go target practice.

Weight lifters: Milk is a knockout muscle-building food; chocolate milk, in particular, has been shown to promote faster recovery from grueling workouts. Chug some lowfat Chocolate Truffle kefir between snatches.

Judo athletes: The last thing you want when you’re staring down an opponent on the mat is to let loose with a stadium-silencing fart. Probiotics can help reduce gassiness: Gulp a glass down a few hours before show time and conquer your opponent with a silent but deadly hip throw.

Cyclists: Our 32-ounce bottle fits perfectly into your water bottle holster so you can swig all along your 250 m time trials. You can also sit on a pint of frozen kefir to ease a sore tush after all that time in the saddle.

Rhythmic gymnasts: We love when you execute lovely Boomerang Throws – when you toss your ribbon stick in the air and the pretty material billows and sways, then you grab it mid-air and bring it back. May we suggest trying the same maneuver but with an open bottle of kefir? The crowd will be stunned when you launch a bottle into the atmosphere and cool kefir sprays out in gorgeous arcs and ripples. 

For any woman on a diet (which, sadly, is most women), holidays like the Fourth of July can get tricky. Everyone’s celebrating with food and drink, but it’s difficult to enjoy a red, white and blue sprinkle-dipped cupcake when there’s a mean, nagging voice in the back of your mind yelling, “You’re fat! Don’t eat that! You already look disgusting in your bathing suit!”

That’s why we were psyched to learn about the Declaration of Independence From Dieting, modeled after the original Declaration and co-authored by mindful eating expert Marsha Hudnall, MS, RD.