photo credit: ishane

Clean eaters often enjoy a bowl of oatmeal for breakfast or sometimes during the day. Have you ever wondered the difference between steel-cut oats versus rolled oats? I have yet to try steel-cut oats but have seen it for sale quite often. There are several differences between it and the typical rolled oat variety. These include:

• Much longer cooking time (30 minutes)
• More cholesterol lowering soluble fiber than other oatmeal
• Takes longer to digest so you stay fuller longer
• Chopped with steel blades resulting in a “chewier” oatmeal

To sum it up, steel-cut oats are basically a less processed version of the rolled oats. Since both versions are the same when it comes to nutrition, it is a matter of taste and preference as to which you would eat. Personally, I like the quick cooking of the rolled oats. However, I do like the fact that steel-cut oats contain more fiber. I may pick up a tin of it next time I’m running low on oats to see how I like it.

Do you have a preference between the two?

What I love about summer is the fact that you can enjoy all of the summer fruits in a variety of ways. You can chop them up and make fruit salads, blend them in to refreshing smoothies, add them to your protein shakes, and so much more. If you are trying to beat the heat and continue your clean eating plan, try reaching for a chilled peach or plum instead of ice cream. There are a ton of summer fruits to choose from so it is a good idea to keep your fridge stocked with them if you are able.

Here are several and some of their healthy benefits:

Peaches - these are a good source of vitamin C and I love adding frozen peaches to my protein shakes.

Grapes - these make a great quick snack. They are a good source of vitamins C and K. Have you ever tried frozen grapes? They also are good tossed into a salad or to eat with cheese.

Cantaloupe - another favorite and packed with vitamins A and C. It is great to eat for breakfast.

Cherries - I absolutely love cherries but they can get rather expensive. They contain vitamin C and fiber. You can add these to salads and smoothies but I enjoy them best as they are.

Mangoes - this is another fruit I enjoy as is but you can easily add to a salad or smoothie. They are good sources of vitamins A and C.

Watermelon - I think this is the ultimate summer fruit. I like this one served as cold as possible. Good source of vitamins A and C.

These are just several of my favorite summer fruits. Which ones top your clean eating list?

image credit: sxc.hu

The Mediterranean diet has been in the news several times before and it is making its way around the internet again. This time news articles are posting that following the Mediterranean diet may significantly lower risks of type 2 diabetes. The diet has been said to fight off cardiovascular disease and you can see why as it is made up mainly of olive oil, vegetables, fruits, nuts, cereals, legumes and fish. Meat and dairy products are not a bulk of the diet at all.

Part of the reason for the health benefits of the Mediterranean diet is the quantity of olive oil which is consumed. Olive oil is known to help lower cholesterol as well as blood sugar. In order to reap the most health benefits following this diet, you must also include a good workout program. The combination of the diet and physical activity is what seems to provide the overall health benefits.

Like any diet, the Mediterranean diet is not perfect. Overall it is a healthy way to eat when you include exercise, however, you still need to be sure you are including other foods into your diet in which you may lack specific vitamins/minerals.

In the past, picking up a dozen eggs required nothing more then opening the carton and checking that none of the eggs were cracked. Now a days, you have so many choices to make: organic, white or brown, cage free, omega-3, and local. Really, none of these choices make a huge difference but it is still good to know what your options mean.

Organic, Cage Free
It is not uncommon to see eggs with the labels organic or cage free. This simply means that the hens are fed organic feed and are not confined in cages.

Brown or White Shells?
Many people think there is a significant difference between brown eggs and white eggs. There is no difference between either brown or white shells. The egg’s color is determined by the chicken that laid them and nothing more.

Added Omega-3’s
Hens that are fed extra omega-3’s by being fed flax seeds produce the added omega-3 eggs. This is simply a personal preference whether or not you want to spend the extra money for these. You can get your extra omega-3’s easily from flax seed oil or consuming fish.

Buying Local
I just purchased local eggs today and one of the benefits, besides knowing where your eggs came from, is the price. You save more money by purchasing locally produced eggs.

Don’t let all of the egg options out there confuse you. Whether you buy organic, locally, or omega-3 comes down to personal preference and how much you are willing to spend.

When eating clean you may feel limited on what to use to add flavor to your foods. Mayo and ketchup contain fat and sugars, while many salad dressings are the same. There are a few spices you may not use on a regular basis that are not only flavorful but have health benefits as well. Here are several just to start off.

Ginger
This spice tastes great in almost everything. Often used in Asian cuisine, it can also be used in desserts or made into tea. Health benefits include reduction of joint pain as it contains polyphenols which are anti-inflammatory compounds.

Cinnamon
Another great spice to add to oatmeal, cereals, smoothies, or on top of fruit. Cinnamon is known for its cholesterol lowering benefits.

Red Chili Peppers
I’ve written about the benefits hot peppers before and if you like spice don’t be afraid to use it. Chili peppers contain capsaicin which is known to reduce osteoarthritis pain as well as causing a slight boost in metabolism.

Turmeric
Often used in rice dishes, this spice contains curcumin which is believed to reduce muscle soreness as well as protect the brain from Alzheimer’s.

Vanilla
This spice goes well with so many foods and contains antioxidants that may help reduce muscle soreness and fight off age related diseases.

Homemade Salsa
Salsa is so easy to make yourself. A basic recipe is onion, green peppers, jalapenos, cilantro, and lemon. Chop up all of the vegetables by hand or using a food processor. Add a dash of salt to taste and squeeze some lemon juice into the mix. You have a low calorie condiment to liven up any dish.

Lemon
Squeezing lemon over fish or chicken or even creating a salad dressing with it adds some extra flavor to your food. Lemons are known to help aid in digestion as well as helping to flush out toxins.