Sweet potatoes have been enjoyed as a nutritious staple for centuries. One of the oldest vegetables, it is native to Central America, but cultivated in many countries today. Although mostly associated with having orange flesh, sweet potatoes range from white and yellow and can even have red or purple skin.

Beneficial to your health, sweet potatoes are rich in Beta Carotene, a powerful antioxidant that protects the body from cancer-causing free radicals and boosts the immune system. In addition, sweet potatoes make a great snack or side to a main dish, low in calories but very satisfying, the bright orange flesh fills your stomach quickly.

Here are just a few of the nutritious benefits that can be relished from eating sweet potatoes:

• Rich in dietary fiber, sweet potato lowers the risk of constipation, diverticulosis and colon and rectal cancer.
• Sweet potatoes have been found to be helpful in minimizing the risk of heart disease, diabetes and obesity.
• Lowers cholesterol and helps to control blood pressure. Can help to reduce the chance of stroke and prevent blood clots.
• Sweet potatoes have a low glycemic index, so even women with diabetes can enjoy sweet potatoes.
• Helps to balance electrolytes and maintain bodily fluids due to a high level of potassium.
• Healthy levels of iron and calcium found in sweet potatoes ensure proper blood flow and improve bone density.

Women who are interested in eating a healthy diet should make sweet potatoes a regular dish. Especially if you are trying to lose weight, the sweet taste and nutritious benefits found in this veritable vegetable coupled with the low calorie and zero fat content make it an ideal choice to add to a women’s fitness diet.

Reminisce with family and friends over a piping hot sweet potato served with cinnamon, or scoop it out and make your own mashed sweet potato. Sweet potato fries make a great snack and can be baked right in the oven.

If you are searching for healthy recipes that your whole family will enjoy, skip right over to my Healthy Cooking section, right here at Fitness4Her.com. Learn to prepare delicious meals that are nutritious with selections ranging from breakfast to dinner.

Keep in mind that body types differ and so do metabolisms, making some women more prone to fat storage than others. Many women have curvier figures and are perfectly healthy that way. But your diet and daily activities can play a major role in whether or not you are too thin or too heavy.

However, nutrition is much more than just the size of your figure. For women, it is the foundation of your health. Eating foods that are nutrient-rich and lower in fat means you get all the vitamins and minerals you need without storing an excessive amount of fat.

Fat, though feared by many, is beneficial to a woman’s diet. Your body needs a certain amount of fat, which it converts to fuel. Fat is one of the building blocks of muscles. But the problem comes from consuming too much food with a high fat content. Once your body uses what it needs, it stores the remainder of the fat for another day. However, if your diet is high in fat, that means you are storing a considerable amount of fat, daily. That’s when what you eat will surely show up in how you look and feel.

A healthy diet should have a balance of vitamins and nutrients, including fruits, vegetables, whole grains, meats and other sources of protein and calcium. It is possible to get all of the daily requirements needed right from the foods that you eat. If you avoid foods that are loaded with fat and calories but low on nutrients, while adding more foods that provide vitamins and minerals, you can maintain a healthy weight for life.

Of course, too much of anything is usually not good. If you overeat, even with foods that are high in nutrition, your body will store the excess food as fat. Portion control is key to losing weight. If the thought of restricting the quantity bothers you, try eating 5 small meals per day in lieu of the traditional 3 meal a day plan. It’s easier to push away from the table if you know that your next meal is only a couple of hours away.

Build a diet rich in nutrition, pay attention to portion size and stop worrying about losing weight. Exercise for at least 30 minutes a day, for at least 6 days a week. Challenge yourself to do this for at least 90 days; once you make it a habit you will never have to worry about dieting again.

Beta Carotene is a carotenoid found in colorful fruits and vegetables that are common in the American diet. Although typically associated with yellow and orange vegetables, Beta Carotene rich foods can be found in white, red and pink hues as well.

The reason that many healthy diets include foods that are rich in beta carotene is because of the many benefits that it provides.

1. As a provitamin A compound, Beta Carotene, when consumed can be easily converted into retinol, an active form of vitamin A.

2. A powerful antioxidant, Beta Carotene protects the body from cancer-causing free radicals.

3. Strengthens the body’s immune system. Eating foods rich in Beta Carotene will keep you from getting sick as easily.

4. Promotes cell regeneration to prevent disease.

5. May help to protect the reproductive system. Though not fully determined, it is believed that Beta Carotene aids in the protection of the female reproduction organs.

Good sources of Beta Carotene include:
Sweet potatoes, Carrots, Squash, Tomatoes, Peaches, Papaya, Mangoes, Bell Peppers, Spinach, Kale, Broccoli, and Turnips

Although no specific disease is linked to a Beta Carotene deficiency, tissue damage as the result of a diet low in Vitamin A can lead to disease. Even if you eat a well balanced diet, there are certain lifestyles that affect Beta Carotene levels, these include:

• Smoking depletes Beta Carotene levels, so if you must smoke, make sure your diet is rich in fruits and vegetables. Vitamin supplements for beta carotene should be taken with caution, and you should consult your physician about the use of beta carotene supplements while smoking.
• Drinking alcohol, especially to excess has been found to cause low beta carotene levels.
• Eating margarine has been found to cause lower levels of beta carotene.
• A diet low in fruits and vegetables. If you don’t eat these foods, you will have low levels of Beta Carotene.
• Certain medications lower Beta Carotene levels. Always read medication information and consult your physician if you have any concerns. Be sure to continue your medication as recommended by your doctor.
• Health conditions such as problems with heart, pancreas, liver or bladder.

Many of my recipes include healthy sources of Beta Carotene. If you are interested in trying some of these mouth-watering meals, check out my recipes in the Healthy Cooking category of the Members Only section. But you have to be a member to get access, so go ahead, sign up now and learn to love food and enjoy fun and healthy cooking without ever having to count a single calorie.

The next time you have a chance to eat fresh seafood, try ordering scallops if they are available. Scallops are marine bivalves that live in shells. A white fleshy meat with a mild sweet flavor scallops are found in all the oceans and bay waters. However, the bay scallop is smaller in size than the scallops found in the sea, which can be as large as two inches in diameter. Scallops have a very high nutrient content, with rich quantities of potassium, selenium and magnesium.

Depending on where you live, you can purchase fresh scallops from a fishery or grocery store. Your fishmonger can tell you about the availability in your area, and suggest the best time to purchase scallops.

Not only do scallops taste good, they provide many health benefits too.

• If you have hypertension, scallops can provide relief. The magnesium found in this tasty treat helps to relax blood vessels and lower the risk of hypertension.
• A good source of vitamin B12, eating scallops is a great way to promote cardiovascular health. A woman’s body needs vitamin B12 to convert homocysteine (a chemical that can be hazardous to blood vessel walls) into other benign chemicals.
• Omega-3 fatty polyunsaturated fatty acids present in scallops help to control high blood pressure. These essential fatty acids keep blood pressure levels low and prevent other health problems that are commonly associated with high blood pressure.
• Including scallops in your diet can also protect you from abnormal heart rhythms that could be fatal. This benefit goes for all fish that are rich in omega-3 because they improve the electrical functions of the heart’s cells.
• Eating scallops at least twice a month may protect against ischemic stroke. Ischemic stroke is caused by the lack of blood supply to the brain, as with a clot.
• Provides significant protection against the risks of coronary heart disease. Nutrients present in this fish reduce platelet accumulation and decrease the production of pro-inflammatory compounds called leukotrienes.
• High levels of the nutrient selenium boost the immune system by neutralizing the effect of free radicals.
Before cooking scallops, you’ll want to remove the connective tissue, which is tough and chewy. Pay special attention to your scallops as you cook them. You want them to be tender. Never overcook scallops or any other seafood; this will ruin the texture and the taste.
For delicious recipes that include scallops, seafood, meat, chicken or pork, see the Healthy Cooking section of Fitness4Her.com. I’ve included recipes and meal plans the whole family will enjoy. Best of all, each meal is healthy with low levels of saturated fat, cholesterol, sodium and sugar. Easy to prepare selections for all five meals of the day. There are even party snacks and smoothie treats to choose from. A Members Only privilege, all you have to do is sign up to join. It’s free, fun and informative, so join us now.

This is due to the long aging process required in making Parmesan. As it ages, Parmesan is broken down into peptones, peptides and free amino acids. Containing more protein than lean beef, Parmesan digests in about 45 minutes compared to a 4-hour digestion time for red meat.

Other benefits to the digestion include Parmesan’s ability to promote the development of Bacillus Bifidus, useful for the maintenance of a healthy tummy. It contains no lactose making it a good choice for women who are lactose intolerant or those with gastro-intestinal inflammation.

Many women are afraid to eat cheese because of the fat content. However, it’s fat is a fundamental part of nutrition. Muscular activity is dependent on fatty acids and because of the breakdown that occurs during the ageing of Parmesan, much of the fat is in the form of short-chain fatty acids. Easily absorbed, these compounds supply energy very quickly to the body, much the same way that sugar does.

Parmesan is a healthy choice when a woman is watching her cholesterol. The cholesterol content of Parmesan is only 80 – 85mg/100g, much lower than other full fat cheeses.

The nutritional values of Parmesan are numerous. High in protein, calcium, phosphorus, magnesium, zinc, Vitamin B2 and Vitamin B12, Parmesan provides 18%of the daily energy requirements for the average adult woman.

You can eat it shredded over vegetables, sprinkled on bread or popcorn, shave some and eat as an appetizer before your meal. It’s a great way to get your salivary glands working and keeps acid build up from occurring, which sometimes occurs when you get too hungry before a meal.

If you eat snacks during the day, Parmesan is an excellent alternative to other high fat cheese. It’s a good practice to eat a serving of protein at every meal, and because it is easily digestible it makes an excellent choice for a quick snack.

If you are looking for recipes that include the delicious taste of Parmesan see the Healthy Cooking section of Fitness4Her.com. You can get access to a treasure trove of recipes, exercises, an online journal and much much more. But you have to be a member in order to get access. The good news is the membership is free, quick and easy. So join now and get all the tools you need to lose weight and get in shape.

Low in fat, hummus is made from chickpeas or garbanzo beans and contains no saturated fat or cholesterol. An excellent source of protein, hummus is perfect for a vegetarian alternative to red meat. Partygoers will appreciate having a healthy snack that’s light and easily digestible. Especially if the rest of the buffet consists of food that is high in fat.

If you serve it in its natural brown color, choose a colorful dish or accent it with vegetables. Hummus has sort of a drab appearance that turns many people away, even though they’ve never tried it. That’s why it’s best to dress it up a little, at least for those who are not in the “know.”

I like to dip pita chips in hummus but I also use it as a spread on pita bread and then stuffed with cooked veggies. Of course, raw carrots, bell pepper and cauliflower are all fantastic when served with hummus, especially if you add a little pepper or hot sauce to the hummus to spice it up.

A versatile snack, you can do just about anything you want with it. The great thing about it is that it is healthy and when you make it yourself you can control the amount of sodium and olive oil that is added to it. I like to add garlic and occasionally red peppers, not only for a change in taste but the peppers give it a nice red hue for a taste tempting presentation.

For easy to follow recipes that are healthy and delicious, visit the Healthy Cooking section of the Fitness4Her website. You must be a member to get access, but it’s easy to join and it’s free. You’ll find over 100 recipes that your whole family will enjoy, exercises that will help you to get in shape, an exercise journal to track your results, and a fitness blog that covers everything from losing weight to whether or not you should exercise when you are menstruating.

In order to cook at home, you have to start with a kitchen and some cookware. If you are in the market for some new pots and pans, I’ve put together some helpful information that can help you make the best decision for the foods you and your family enjoy eating.
Cast iron cookware is very versatile and makes food taste really good. Once seasoned, cast iron cookware can be used to sauté, grill, roast, stew, bake, and of course fry. No other cookware can rival the even heating and heat retention that cast iron is known for. Heavier than other cookware, many women prefer to have only a few pieces of cast iron to complement other light weight cookware alternatives.

Aluminum is lightweight, and very versatile. However, if your pot or pan is too light, you may experience trouble with warping. If set on a hot burner without adequate food or oil; the pan can warp from the excessive heat. To avoid this, keep food in the pan when it is on the burner, don’t allow oil to heat for too long prior to adding food and never put a hot pan into cold water. The thermal shock can cause it to warp or crack.

Stainless steel cookware is very attractive and durable. Generally more expensive than aluminum, it will usually last longer. It’s easy to clean and leaves no aftertaste to affect your finest culinary dishes. Stainless steel can be used with gas, electric or induction stoves.
Whether you choose a satin, mirror or non-stick finish depends on your own preference. Non-stick finishes mean less cleanup, as the pans will usually wipe clean with paper towels. Avoid harsh detergents on all of your cookware, not only will it remove the seasoning from cast iron, over time, it will ruin your investment. Use hot soapy water, and mild scrubbers to remove stubborn food, grease and stains. Remember that the non-stick finish requires less oil when sautéing or searing and will cut down on the amount of fat used.

Avoid cooking your food on the highest heat and try to preserve the food’s nutrients when cooking. For healthy cooking, try steaming, grilling or baking foods to reduce fat and calories.

Turkey is a good source of protein. Essential for the building blocks of our cells, we need protein at every meal. However, it’s best to choose sources that are low in saturated fat. That’s why turkey is such a favorite among women who are watching their weight.

It is thought that eating turkey may help to protect against free radicals associated with cancer. This is because of the selenium found in turkey. Certainly its strong values of vitamin B3 can help to lower cholesterol, protect and preserve healthy skin and improve brain function.

A good source of vitamin B6, eating turkey is an excellent way to stay in shape. With an active women’s fitness program, turkey consumption can help to maintain muscle tone, and aid in the production of anti-bodies and red blood cells that are fundamental for normal cell growth.

Turkey contains folic acid, zinc and potassium, nutrients that have been found to protect against birth defects, heart disease, and tissue degeneration. That’s why turkey is such a good choice for women. Plus, turkey is very filling and satisfying even with a 4 oz serving.

Portion control is key to maintaining or losing weight. Good food choices that are nutrient rich are important because you need to get all of the benefits that food offers without all the worries of excess fat or calories.

Turkey contains the amino acid tryptophan, responsible for that drowsy feeling that is sometimes associated with eating turkey. It’s one of the reasons most people need a little nap after the traditional Thanksgiving feast. Of course, those large servings of food and the over indulgence are also reasons to make people become sluggish after one of those big meals. All jokes aside, tryptophan boosts immune functions and can help to fight certain cancer cells.

If you don’t want to prepare an entire turkey, consider preparing a turkey breast once a week or so. You can serve it as a main dish, and then use it for sandwiches, salads and soups during the week. This can make for several inexpensive, healthy meals that will taste great.

For tasty recipes that include turkey and other savory meats, check out the Healthy
Cooking section of Fitness4Her.com. I’ve gone through my treasure chest of favorite dishes, stolen some coveted recipes from friends and family to share with all of you. All members of Fitness4Her.com have unlimited access to these mouth-watering meals, my energizing exercises and an infinite assortment of fun facts.

Join Fitness4Her.com today, and get all the tools you need to lose weight, get in shape and stay healthy for life. Fitness4Her.com, the website for women’s fitness.

You can add basil to salads or salad dressings to kill any bacteria that might be present. Of course, this doesn’t take the place of washing your veggies prior to eating, but because salads are eaten raw, the extra protection of a bacteria buster, like basil is good to have on your side.

The oils in basil inhibit bacterial growth. These oils include, estragole, linalool, eugenol, cineole, sabinene, myrcene, and limonene. A solution containing just 1% of the oil of basil can be used to rinse vegetables to kill infectious bacteria that cause diarrhea.

Rich in flavonoids, basil is effective in preventing cell damage and with its anti-inflammatory properties can help ease arthritis. An oil in basil acts similar to an aspirin on the body and like aspirin, basil can provide many of the same benefits.

Full of nutrients such as vitamin K, vitamin A, vitamin C, iron, calcium, manganese, magnesium and potassium. Basil is an excellent choice for women’s health. It is good for the heart, because it helps to prevent build-up in the arteries and fights free radicals. The magnesium helps blood vessels to relax which increases blood circulation.

It’s not difficult to grow your own basil, for a fun and fragrant touch to your garden. This way you always have fresh basil when you want it. However, it does require care and attention and many women are too busy to devote the time needed to growing fresh basil.
Available at produce markets and grocery stores, you can purchase fresh basil and store in your refrigerator. Select basil that is nice and green with fresh looking leaves. Don’t buy it if the leaves are brown and spotty or droopy. You can always purchase dried basil for a longer shelf life and it tastes almost as good as the fresh. Be sure to keep it in a tightly capped jar in a cabinet.

For some delicious recipes that include basil and other healthy herbs, vegetables, fruits and protein, check out the Healthy Cooking section of Fitness4Her.com. There’s a treasure trove of great meals that the whole family can enjoy. A Fitness4Her Members Only privilege, you can have access to healthy recipes, and energizing exercises that will help you to lose weight if you need to or just get in shape. Dedicated to women’s fitness, your Fitness4Her membership is free. So join now.

Oregano has anti-bacterial properties that help to fight infection. It is said that Hippocrates, born around 460 BC used oregano on his patients. He may not have known the full nature of infection, but he was aware that eating oregano could prevent it. This benefit is due to the oils thymol and carvacrol found in oregano.

An excellent antioxidant, it can be compared to the benefits found in apples and blueberries. Like spinach and other leafy vegetables, fresh oregano is nutrient and vitamin rich. A good source of vitamin C, vitamin A, iron, manganese and calcium as well as containing omega-3 fatty acids.

Oregano is one of the few herbs in which the flavor is stronger when it is dried rather than fresh. Most commonly associated with Italian dishes, the smell and savory taste of oregano were the main culprits responsible for the pizza craze that hit this country after World War II.

Oregano is usually purchased dried in spice jars at the grocery store. However, some stores sell it fresh. You can also buy seeds or seedlings and grow your own fresh oregano. When storing oregano, put it in a plastic bag filled with air and place in the crisper of the refrigerator. When using fresh oregano, you will probably need to use three times as much as you would of the dried variety to achieve the same intensity of flavor. Other spices that go with oregano are garlic, parsley, sage, thyme, pepper, basil, and dried onions.

There are many recipes that call for oregano, both fresh and dried. If you’re stuck and looking for some new ideas of what to cook for yourself and your family, I’ve got a treasure chest full of healthy meals to share with you. Many of them include oregano and some of the other spices listed above. Just click on the Healthy Cooking category for your choice of recipes. You must be a member of Fitness4Her to get access, so join today. It quick and easy to do, plus it’s free. So join today and cook up a healthy meal with the savory essence of oregano.