Being a clean eater means that you prepare a bulk of your meals at home. Cookware can play an important role in your meals. Having good cookware can make preparing meals a much more pleasant experience. The question is, are you picky about what type of pots and pans you use? Not everyone is, but there are those who care about their cookware and what it is made of.

Types of Cookware

Aluminum
A majority of cookware is made from aluminum. Aluminum is good at conducting heat, is lightweight, and inexpensive compared to most cookware. Some people are wary of aluminum cookware because aluminum is associated with Alzheimer's disease. However, the amount of aluminum released from cookware is said to be very low. It isn't a good idea to store acidic food in aluminum cookware as they will absorb it.

Anodized Aluminum Cookware
Just like aluminum, anodized aluminum conducts heat well, but it also has another advantage. Due to the anodization process, it makes the cookware non-stick, scratch-resistant, and reduces the leaching of aluminum into food.

Cast Iron
Cast iron cookware is probably some of the most durable cookware and actually can be beneficial in terms of getting iron in your diet. Iron from the cookware can seep into food in small amounts. One issue with cast iron cookware is that it needs to be seasoned after each use.

Copper
You will almost always find copper cookware lined with tin or stainless steel as copper can leak into foods in large amounts when heated. Copper cookware conducts heat well and typically has even heat distribution.

Stainless Steel
This is probably the largest selling type of cookware in the U.S. It is made up from a combination of metals (iron, nickel, and chromium.) These metals can leach into food, however, the amount is probably very low unless your cookware's surface is damaged.

Ceramic
Ceramic cookware provides the heat distribution benefits of cast iron but without having to go through the seasoning process after each use. Ceramic can also be heated to higher temperatures and clean-up is a lot easier. The risks for ceramic cookware comes from the glazing process as the glaze may contain lead, pigments, and cadmium. However, these are the risks are reduced during manufacturing. It best to go with a trusted manufacturer of ceramic cookware.

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Resources:
http://www.thedietchannel.com/Is-Aluminum-Cookware-Dangerous.htm
http://www.enotalone.com/article/10251.html

photo credit: abooth202

Following the clean eating lifestyle means that you are probably eating at least every 2 to 3 hours. Unless you work from home or are a stay-at-home parent, packing a cooler is probably not necessary. However, for those who have busy schedules, packing a cooler full of snacks and meals can be a huge benefit.

• Helps prevent you from cheating (grabbing fast-food, etc.)
• Takes stress out of figuring out what to eat for each meal
• Much more convenient

Cooler Packing Tips

It seems like packing a cooler full of food every day can be a chore. In reality, it can be, but it doesn't have to feel that way if you stay organized. It can become a habit - a very healthy one with a little effort.

1. Make it a part of your routine - Just like you prep for each day, packing a cooler can become a simple routine. After all, it is about your health. If your goal is to eat better, feel better, and even lose weight, then preparing your day's meals is essential.

2. Get a nice-sized cooler - To begin, you will need a cooler that is large enough to accommodate your plastic food containers, beverages, sandwich bags, etc. There are various coolers available from hard plastic to soft plastic.

3. Use decent plastic food storage containers - Investing in a nice set of food storage containers will make packing meals a lot easier. You'll want a set that contains a variety of sizes.

4. Cook extra food - When preparing your meals, make enough for the next day's meals. One way to make things easier is to prepare your meals twice a week and store them to last for the week. This way, all you have to do is grab your containers and drop them into your cooler.

There are many ways to make it work and over time, you will eventually find your rhythm. Do you pack a cooler every day? What are some of your tips?

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One supplement that I come across in vitamin shops or in magazines is CoQ10. I do take a daily multivitamin in the form of a shake as well as flax seed oil. I'm always wanting to learn about supplements and their benefits, particularly if they are recommended in health books I've read. Here is a brief rundown on what this supplement is about.

CoQ10 stands for Coenzyme Q10. It is the 3rd most sold dietary supplement in the United States after omega-3 and multivitamins. Our bodies make CoQ10 and it is found in every cell of the body. Our cells use it to produce energy for cell growth and maintenance. It also acts as an antioxidant and can be found in some food, particularly organ meat such as heart, liver, and kidney.

Other food it is found in include:

• soybean oil
• peanuts
• parsley
• avocado
• sardines

See food table here.

Health Benefits of CoQ10

The health benefits associated with CoQ10 include:

• Heart health
• Migraine headaches
• Hypertension
• Periodontal disease

Possible Side Effects of CoQ10

Although CoQ10 is known to have several health benefits and is naturally produced in the body, supplementing it may have side effects in some individuals. Some side effects include insomnia, rashes, allergies, and may intefere with some medications particularly for low blood pressure and blood thinners. Just like any supplement, it's important to do your own research and consult with your health provider before taking.

Do you take CoQ10? What is your opinion?

References:
http://en.wikipedia.org/wiki/Coenzyme_Q10#Supplementation_benefits
http://www.webmd.com/heart-disease/heart-failure/tc/coenzyme-q10-topic-overview

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Lately, I've been curious about the benefits of coconut oil. If you browse other health sites (particularly sites on paleo diets), chances are you may come across the topic of using coconut oil a lot. It has been used for generations in tropical places as a primary source of fat. It was even widely used in the United States, however, with more people becoming aware of the dangers of saturated fat, coconut oil fell into the bad fat category as well.

While coconut oil is a saturated fat, there are some things to understand about it and its benefits. You may wonder how can it be beneficial as a saturated fat? The fat in coconut oil is made up of medium-chain fatty acids, which are metabolized as soon as consumed. It isn't converted into cholesterol or body fat the way the bad saturated fat is.

Coconut Oil Facts

• The oil is extracted from the meat of matured coconuts.
• Various applications in food, medicine, and industry.
• Heat stable (smoke point at 360°F) so it makes an excellent cooking oil.
• Slow to oxidize and resistant to rancidity.

Coconut Oil Health Benefits

The following are some of the possible health benefits of using the oil.

• Weight loss
• Help with diabetes
• Hair growth
• Dry skin, psoriasis, eczema, & dermatitis
• Prevents premature aging

The Best Coconut Oil to Buy

The best kind to buy would be certified organic and non-GMO. I would do more research on which are the best brands as the time between chopping the coconut and pressing it can range greatly. Good brands should use fresh coconuts, cold-press, be chemical free, unrefined, and unbleached.

Do you use coconut oil?

Resources:
http://www.bastis.org/coconut.htm
http://en.wikipedia.org/wiki/Coconut_oil
http://www.organicfacts.net/organic-oils/organic-coconut-oil/health-benefits-of-coconut-oil.html

photo credit: Sam Judge | www.samjudgephotography.com

Have you dealt with throwing away vegetables because by the time you got around to using them, they have gone bad? Sometimes it can be difficult to keep fresh vegetables stocked in the fridge. Before we know it, they begin wilting and it becomes too late to use them. One way to combat this is to shop more often for vegetables so that they are fresh when you're ready to eat them. The problem with this is that most of us don't have the time to shop more than once or twice a week.

A better option is to add frozen vegetables to your shopping list. I have recently started to shop for frozen vegetables. There are actually some benefits to using frozen veggies:

• Nutritional content is as high (sometimes higher) than fresh vegetables
• Picked at their peak of freshness
• Frozen within hours of being picked
• Can save cooking time
• May be cheaper to buy

It's always great to buy and use fresh produce when you can, particularly organic and locally grown. However, purchasing organic and locally isn't an option for everyone, which means shopping at the nearest supermarket. Keep in mind that some fresh vegetables often travel a long way before reaching your supermarket. This means that they have more than likely lost their nutritional benefits.

Keeping frozen vegetables in stock in your freezer can be convenient and even more nutritious than purchasing fresh.

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Having an exercise program in place is always beneficial even if you're not the healthiest of eaters. When choosing the clean eating lifestyle, exercise goes hand-in-hand with weight loss and overall better health. If you have started to eat clean to shed excess pounds, then you may be interested in the types of exercises that will burn a lot of fat. Cardio and lifting weights can be excellent forms of exercise but one of my favorite workouts are HIIT (High Intensity Interval Training) routines.

You can get a lot done in a lot less time which can be great for people who are already finding it difficult to fit in exercise. HIIT workouts are short but intense. You can perform HIIT using just your own body weight as resistance. An example of a HIIT workout for running would be to sprint for 15 seconds, then jog for 10 seconds, then sprint again, repeating the cyle 3 to 4 times.

If you're using body weight exercises you can do something like this:

• Jumping jacks
• Squats
• Push-ups
• Stationary lunges
• Burpees

Each exercise would be done for 15 - 20 reps, back-to-back without rest for one set. Rest for one minute or longer and repeat 2 - 3 more times.

Benefits of HIIT

Shorter workouts - You can finish a workout in as little as 30 minutes.

Variation - There are so many exercises you can combine. Workouts are never dull.

Fat burn - HIIT workouts are known for burning fat, even long after your workout is done.

No equipment necessary - Utilizes your own body weight.

Can be done anywhere - Workout indoors or outdoors. You don't need a ton of space.

Eating well and exercising doesn't have to be a chore. Interval training can be the perfect addition to a clean eating diet.

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Unless your entire family are clean eaters, chances are you are still finding it a challenge to go grocery shopping with them. This may be particularly true with children. Children are notorious for manipulating their parents into buying their favorite junk food items. It's not unlikely to check your shopping cart and find items you did not place there. Not only that, it can be hard to say no when kids are begging you for their favorite food.

Children are not the only ones guilty of this. A spouse or significant other who is not eating the same way as you can bombard your shopping cart with less than pleasing food items. If you are trying to keep everyone eating healthy, it can be difficult to shop with family or roommates. So what can you do?

• Shop for groceries alone whenever possible
• Shop at health food markets only
• Be strong and learn to say no to junk food items
• Compromise - allow only one favorite item
• Explain that you have a shopping list and budget for only what's on that list

The easiest solution would be to do a bulk of your shopping by yourself. Do you run into this shopping dilemma? How do you handle it?

photo credit: BenSpark

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Our eating habits determine the results we get when it comes to shedding excess pounds and getting fit. It is impossible to reach your fitness and weight loss goals by eating junk food. I'm a P90X® user and even with those challenging workouts, I will not get results if make poor food choices. If you are familiar with P90X then chances are you have heard of Michi's Ladder.

Michi's Ladder is a food guideline. The goal is to stick to tiers 1 & 2. For the most part, tiers 1 & 2 are clean foods. Not everyone may like what's on the list but for those struggling to figure out what types of food to eat to help with weight loss and fitness, it is a good guideline to follow.

You can view Michi's Ladder by clicking here.

Most people who are seeking to eat better are probably starting out in tiers 4 & 5. You can definitely work your way up the ladder and do your best to stay in tiers 1 & 2. Combine tiers 1 & 2 with a good fitness program and you will be on your way to seeing results.

As far as getting in a good workout, P90X is awesome! I am currently on day 28 of the 90 day program and I feel great! I think combining a good fitness routine with the foods in tiers 1 & 2 of Michi's Ladder is a great way to start a healthy lifestyle change.

What do you think about using Michi's Ladder?

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I was channel flipping not too long ago and stumbled upon one of the home shopping networks. They were advertising a fruit and vegetable emulsifier. I was quite impressed with this kitchen appliance. I own a juicer which I use often to juice fruits and vegetables, but the emulsifier seems like a better appliance in terms of what it can do.

The Power - First of all, I was blown away by the power of this type of blender. Unlike the average blender which is great for blending liquid, you can load it up chunks of fruit, ice, vegetables, and it will blend everything with no problem.

Versatility - Because emulsifiers are powerful and can handle whatever food you place in it, you can create items such as soups, smoothies, and sorbets. A regular blender could probably do the same but it would probably take more effort. The demonstration I watched was able to shred cooked chicken breast. My blender would jam up for sure trying to do that.

Overall, I definitely want to invest in one some day. They are a bit expensive but seems like an appliance that would be used often and not stowed away in a cabinet. Do you own an emulsifier? How do you like it?

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I know my last few posts have been milk related but I came across a good article which questions what is the best to drink: soy, cow's milk, raw milk, or fermented milk (kefir.) I've read so many times that regular cow's milk (homogenized and pasteurized) is not healthy to drink due to the hormones cow's are injected with as well as the percentage of pus that is allowed.

Soy milk isn't much better as most brands are full of sugar. Fortunately there are much better and healthier alternatives to the popular cow's milk and soy milk. These include:

Raw milk: not homogenized or pasteurized; contains living bacteria cultures that enhance digestion.

Fermented raw milk (kefir): a living, predigested, nutritionally superior beverage.

Raw almond milk: made from raw, soaked almonds, water, vanilla and a pinch of sea salt.

You can read the full article below. It goes into further detail about each kind of milk.

What's Best? Soy Milk, Cow's Milk, Raw Milk and Fermented Milk (Kefir)