Almost everyone has heard of yogurt (or yoghurt, as it is also spelled). It is a staple of Indian cooking, and also a major ingredient in the Mediterranean diet. You encounter it almost everywhere — in smoothie stores and supermarkets — and masquerading as ice cream in places where robins bask.

But have you heard of kefir?

Kefir is one of the many types of cultured milk products found in far-flung places around the world. Unlike yogurt, which must be prepared with warm milk, kefir is made from milk at room temperature. It can even be made in the fridge. No special equipment is required, other than a few jars, a spoon, and some kefir "grains".

Do you drink cola? If you drink the regular commercial brands, you are getting the equivalent of ten teaspoons of sugar in every 12-oz can. Since most colas in the U.S. don’t use sugar anymore, you are probably ingesting high-fructose corn syrup (HFCS). Studies suggest that HFCS is even worse for your health than sugar. Diet cola drinkers are likely getting a dose of aspartame in place of the cane or corn sugar.

If you search diligently, you may find some diet colas that are sweetened with sucralose, also known as Splenda. Examples include Diet-Rite and Diet R.C.

The beverage aisle at the supermarket is heavily laden with exotic libations. One type that seems to be proliferating is the flavored tea drinks. They are often pre-sweetened with either sugar or artificial sweetener. And they are enriched with vitamins, minerals, amino acids, and/or extra caffeine. They are usually rather pricey.

Are they worth it? That's really up to you. But if you want to save several dollars a week, try making your own "exotic tea drinks". Here's how…

You’ve probably seen the ads — "Lose Weight with Great New Diet Discovery" — "Ancient Secrets of the Far-East Revealed" — and it turns out to be a "magical weight-loss tea".

What’s the big secret? Is it even a secret? Well, not exactly. What you get, if you succumb to the hype, is pretty much the same as most diet plans: A generic, reduced-calorie diet, a recommendation to exercise regularly, and the secret ingredient — in this case, a "special" tea.

Don’t get me wrong — I am very fond of tea — green, white, black, or herbal. I drink lots of tea, both hot and cold, with meals and for snacks. But tea is hardly a secret. And its benefits are well-known.

I talk a lot about sodas, because I used to be a soda fanatic. I guess I still am, but with a difference.

Soda (or "pop") is everywhere. Any time you enter or exit or wander about a commercial building — or store of almost any type — you will probably encounter vending machines that, for the proper coinage, will dispense a can or bottle of soda. These products are most often sweetened with sugar, and if not, they are usually sweetened with aspartame.

Since I avoid both sugar and aspartame, there is nothing much to interest me nowadays in these machines. On the bright side, many of the machines now offer bottled water, so I can usually get my refreshment when I am out and about. So I don’t have to feel like an outcast… or an out-and-about-cast!

Chai Masala is an Indian tea drink that is good any time of day. It is sweet and spicy, and just a bit exotic. There are many variations, and if you tinker with the recipe, you will most likely find something that you really enjoy.

The spices do more than provide flavor — they add beneficial nutrients as well:

• Cinnamon - boosts metabolism; can lower blood sugar and cholesterol
• Ginger - boosts metabolism; calms stomach
• Cardamom - good for digestion and indigestion
• Cloves - antiseptic and anti-inflammatory
• Black pepper - antioxidant, antibiotic, stimulates weight loss

And the tea! Everyone has heard about the antioxidants and other health benefits in tea, whether green, white, or black. Tea has been extensively studied in the U.S. and other countries and research is showing it to be beneficial against many serious diseases.

Chai Masala can be made with almost any kind of tea — green, black or white — even decaffeinated! All of these forms deliver high concentrations of beneficial phytonutrients, as well as a delightful aroma.

When you have some time, give this a try:

Daytime Lime Sorbet (Sugar-Free)

2 cups Splenda or Xylitol, or other sugar substitute
1 cup water
1 & 1/2 cups lime juice
1 tsp grated lime zest (if available)

Combine water and sugar substitute in a saucepan.
Bring to simmer.
Cook, stirring, about 3 minutes, until the sugar sub dissolves. Cool.
Combine 1 & 1/2 cups of the syrup with the lime juice.
Taste, and add more syrup, as needed, to obtain desired sweetness. *
Stir in the lime zest.
Chill in refrigerator 2 - 3 hours.
When chilled, transfer to freeze in ice cream freezer.
Or put in fridge freezer, removing every half hour, and beating it with an electric beater, until frozen and creamy.
The more times you remove and beat it, the creamier it will be.

Do you drink milk? Put it on your cereal? Put it in your coffee? There are many different kinds of milk to choose from — dairy milk, soy milk, rice milk, almond milk, and even potato milk. If you are fortunate enough to have access to a certified raw dairy, you can try raw cow’s milk, or perhaps raw goat milk.

You can play the percentages. Dairy milk is available as whole milk, 2% milk, 1% milk, or skim milk. Powdered dairy milk is available in whole and nonfat types.

Soy milk and rice milk are often available in sweetened and unsweetened varieties, as well as refrigerated, shelf-stable, and even powdered. For more protein, you can mix soy milk with rice milk. If you make your own soy milk, a soy milk machine is convenient and economical.

Homemade rice milk can be made with white or brown rice. Nut milk can be made with almost any kind of nuts, and fortified with sesame seeds for extra calcium.