Do you find yourself craving sugary or fatty snacks or foods? Do you beat yourself up because you lack the willpower to abstain? Well, put the boxing gloves away and try these tips to keep you from caving in to those crazy cravings.

1. Don’t skip meals. Skipping meals causes serotonin levels to drop and makes it harder for you to resist foods that you crave.

2. Eat 2 snacks each day, plus 3 meals. By keeping your body nourished, you won’t succumb to impulsive cravings.

3. Plan your meals well in advance. This way you will always have something healthy to snack on, rather than just settling for a sugary or fatty treat.

4. Get plenty of rest. Try taking a nap instead of reaching for a sugary snack.

5. Take a 30-minute walk. This will take your mind off the craving and will boost endorphins to elevate your mood.

6. Put on some good music and drink a full glass of water. The music will help to reduce stress and the water will fill your tummy.

7. Flip through a magazine of swimwear or clothing that you plan on buying. Just the thought of not being able to fit into desirable clothes may be all you need to help your cravings pass.

8. Call a friend and have an enjoyable conversation, sometimes a little distraction is all that you need.

9. Carry an affirmation or even a photo of how you want to look. These will serve as reminders to you of your ultimate goal.

10. Take a moment to determine what you are really hungry for. Will that candy bar really satisfy your hunger or would some protein make you feel better?

Do you have any tips to keep from caving to your craving?  Tell us about it in the comment space:

Do you want a quick and tasty way to reduce your waistline? Add whole grains to your diet to lower your weight and benefit your heart as well. Three servings a day is recommended to lessen the risk of diabetes and heart disease and people who eat whole grains regularly, tend to have a smaller waist by at least an inch.

Easy and quick to cook, I’ll tell you about four fabulous finds that you can prepare in fifteen minutes or less.

1. Quinoa: Pronounced keen-wa, this grain comes from the Andes Mountains of South America. In ancient times, it was one of the three staple foods of the Incas, along with corn and potatoes. It’s light and easy on the stomach and unlike some grains, it doesn’t get all sticky. Gluten-free and rich in protein, quinoa cooks up in about twelve minutes. It’s great with salads, desserts, vegetables or seafood. Terrific as a snack or appetizer too. Try tossing cooked quinoa with black beans, salsa and chopped avocados for a tasty treat.

2. Bulgur: Considered to be man’s first processed food, bulgur is made from soaked wheat that is baked dry by the sun or oven then cracked. This pre-cooking process is how it differs from cracked wheat and makes it as easy to cook as converted rice. Boasting a whopping ten grams of fiber in about a quarter-cup, you can do your body-good, by adding this economical grain to your diet. Serve it in place of rice or couscous for a more nutritional accompaniment to your main dish or try eating a helping with some sliced apples or dates. Totally versatile, high-in-fiber and low-in-calories, a delicious dish with a belly busting punch.

3. Whole-wheat Couscous: Made from semolina durum wheat flour, it has a rich nutty flavor and makes a scrumptious side dish to any meal. Originating from North Africa, this tiny pearl-shaped pasta is rich in selenium, magnesium and fiber. Prepare it in five minutes for a last minute complement to a fine meal.

4. Teff: An ancient, gluten-free cereal grain, native to Northeastern Africa. About the size of a poppy seed, teff comes in a variety of colors ranging from white to dark brown, and sometimes can even be found in red. A quarter-cup of this cooked grain will provide over 20 percent of your daily requirements or iron, magnesium and copper. Simmer with low fat milk for a wonderful tasting hot cereal or make pancakes from the flour, they’ll be naturally sweet and shouldn’t require a lot of syrup or honey.

For recipes on these wholesome whole grain goodies, check out our “Members Only” section, where you can get your recipe-of-the-week. Not a member? Go to the Home page and sign up now.

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An all time family favorite, sweet potatoes bring back some of the best memories from my childhood days. Inexpensive to prepare, we ate them regularly with many meals. Of course, the sweetest times were at family gatherings like Thanksgiving and Christmas. Since then, I’ve made a regular tradition of including them with various meals for my family and also for my women’s fitness groups. A high source of nutrition, sweet potatoes are an ideal vegetable for women who are interested in maintaining fitness.

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.

Good nutrition is fundamental for women’s health. The saying “you are what you eat,” rings true, as the signs of a diet rich in nutrients shows up in your skin, weight, and behavior. Sadly, a diet that is nutrient poor can wreak havoc on the same.

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.

You may have heard the term Beta Carotene in association with healthy foods and benefits. But just what is it and why is it important to include rich sources of Beta Carotene in your everyday diet?

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.