Women’s health is important not only in terms of weight but your overall fitness and health. That’s why I stress eating healthy meals that are rich in vitamins and nutrients. That’s why today’s discussion is about one of my favorite healthy seafood delicacies, scallops.

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.

A superior cheese Parmesan contains all the great benefits of milk but in a more concentrated form. High in vitamins and minerals, Parmesan cheese is easily digestible. That’s because the high level of protein contained in this cheese has been pre-digested, making it readily available to the body without having to work so hard at digestion.

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.

If you are having a party or just sitting around watching television and want a quick snack, prepare your own hummus for a healthy treat that’s low in calories. Great as a dip or a spread, you can serve it with a variety of different vegetables, breads or crackers.

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.

Although it’s nice to dine out, especially for special occasions, most of us cook at least some of our meals at home. It’s truly the best way to control what goes into your food and avoid adding extra salt, fat or sugar that in the end can add unwanted pounds and inches. If you are interested in women’s fitness, then you are concerned about the food that you eat.

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 choice of meat for any meal. Not just for Thanksgiving, turkey can be enjoyed year ‘round. Not only as a main dish, but it can be added to chili, soup or stew as well. I love turkey sandwiches and turkey salad for an alternative to my regular favorite, chicken.

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.