Nutrition Facts

Make the most of the summer. There's something about the sunshine and long, lighter days that can make you feel much happier, healthier, more alive and energetic. Get outside and take a walk, plan a healthy barbecue or go on a picnic!

Need to eat breakfast on the road? Here's a way to assure a quick and nutritious start to your day. Plan ahead for calorie controlled breakfast items. Low-fat yogurt, whole-wheat pancakes with fruit and skim milk, whole-wheat English muffin with jelly and fresh fruit or a poached egg, whole-wheat toast, skim milk, and fruit! Start today off right.

Reward yourself. You deserve it. Make a list of things you'd like to have (like a new CD, massage, shirt, skirt or bike) and a list of places you want to go (like the theater, on a cruise or to a spa). Use these as incentives to accomplishing your goals. Note that these rewards are not food related, but will help give you the momentum you need to keep going.

Seeing red? If not, you should be. According to Chinese medicine, the feeling of joy is linked to the heart and small intestine, which is nourished by the color red. So eat a bowl of fresh strawberries or raspberries, snack on red pepper slices or cherry tomatoes. And don't forget to smile!

So you think Chinese food is healthy? Think again. Watch out for peanuts, deep-fried and breaded items like sweet and sour chicken. Say yes to delicious teriyaki chicken or beef, steamed dumplings or roasted pork strips. Why not explore other vegetable and meat dishes for a healthy alternative? You can always ask for your dishes steamed with no oil or light oil. Ask for "light" soy sauce if you're watching your sodium levels.

Go bananas! Peel a ripe banana, cover with 2 tablespoons of chocolate syrup, place on a sheet of wax paper and place in the freezer for 2-4 hours. Take out and enjoy a cool refreshing frozen banana dessert of only 200 calories.

Although one of your best choices for a beverage is water, you can still enjoy a cup of coffee, a glass of wine, or juice. Some beverages, like black coffee, have virtually no calories, while others like fruit juice and alcohol provide too many calories. The key is to drink all beverages in moderation and be conscious of the amount of calories per serving.

Love apple pie? Make a homemade version for as little as 310 calories. Slice an apple into thin pieces, place into a microwave-safe dish with one tablespoon of water, a dash of cinnamon, ginger and sugar. Microwave for 1-2 minutes or until soft. Toast two slices of whole wheat bread, add one tbsp of reduced-fat ricotta cheese to each and place apple slices on top and enjoy. Too big for you? Share it with a friend or significant other.

Eat like the Godfather without getting fatter! Try not to over indulge on pizza by sharing it with a friend. Make sure your half has healthy toppings like black olives, broccoli, garlic, pineapple, grilled chicken, Canadian bacon, spinach plus other fruits, vegetables, and lean meats. Limit the use of pepperoni, bacon, sausage, pancetta, meatballs, anchovies, and extra cheese since they tend to pack a lot of calories in a small amount of space.

Do you see the light? If so, it's probably because you have eaten your yellow and green fruits and vegetables. Certain families of fruits and vegetables can help protect your vision. So open your eyes to kiwi, avocados, green beans, peppers, zucchini, spinach, honeydew or green peas!

"Alcohol is calorie free." Have you heard people say this? Don't believe it! The amount of calories in alcohol is more closely related to the amount of calories in fat than carbohydrates. So don't be fooled by all the ads. A 5-ounce glass of wine is about 100 calories. This is equivalent to a snack! Make sure to balance snacks, drinks, and exercise when planning your day.

Oh my sweet potato, how you look out for me. It's true. Sweet potatoes, along with other yellow and orange fruits and vegetables (peaches, pineapple, summer squash, papaya, apricots, mangos, yellow grapefruit) can help prevent heart disease. So the next time you go grocery shopping, look for foods that look out for you.

Give it your 50%. Research has shown that obese individuals can bring their blood pressure down to normal by losing just HALF of their excess weight. Other studies indicate that high cholesterol starts to fall with just a 10% decrease in body fat. One of the most pressing reasons for losing excess weight is to control life-threatening diseases So start seeing significant health improvements with a modest amount of weight loss.

Enjoy a little bit of Italy! Think RED. In other words, stick to tomato-based sauces, like marinara, red clam, white and light wine or mushroom sauces. They're healthier! Try to moderate the amount of bread and butter before and during your meal. Ask your dining companion to help you avoid the bread by keeping the basket out of arm's reach.

Did you know that two tablespoons of peanut butter is the same size as a golf ball, which counts as one serving and is equivalent to an ounce of meat? Did you know that one serving (1 1/2 ounces) of cheese is about the size of three dominoes, and that one serving of leafy-green veggies is one cup, and about the size of a baseball? Visit the weight loss topics on www.ballynutrition.com for more serving size information.

Say Hola to Mexican Food! Say Si, si to grilled vegetable fajitas with a moderate amount of low-fat chicken, shrimp or beef. If possible, ask your waiter or waitress for whole black instead of refried beans. Whole beans will supply a healthy source of fiber along with vitamins and minerals. Choosing beans and chicken over beef and cheese is a great lower calorie option.

KELP! They want me to eat seaweed! Yep! They're a staple in many ocean-based cultures around the globe, and they're abundant in vitamins and minerals. Seaweeds (there are many different types) are high in vitamins A, B, C, and E, the all-important minerals calcium and iron plus fiber. They're also low in fat and cholesterol. Seaweeds can be added to soups, salads, stir-fries and other dishes featuring mixed vegetables.

Did you know that the more you exercise the more important snacks become? Be sure to plan to eat 30-45 minutes before you exercise and immediately after to replace your energy stores.

Sure exercise can help you lose weight, but did you know it could give you a longer and healthier life? Regular physical activity can reduce the risk of heart disease, increase your good cholesterol (HDL), lower triglycerides, reduce the risk colon cancer, lower blood pressure, control blood sugar, improve bone density, and much more. So what are you waiting for? Get to your local gym today!

I don't have time to exercise this week-I'm just too busy at work. Sound familiar? Then walk your way to weight loss! Go to a colleague's desk instead of sending an email, park a little farther from the office or take the stairs instead of the elevator. Look for little ways like these to be active. It works! So don't cringe at the thought of a distant meeting-think of it as a blessing in disguise.

I can use as much olive oil as I want because it has "good" fats in it. All fats, both good and bad, add the same amount of calories, so it's still important to watch all types of fat in your diet. Olive oil is better for your health, but remember to use it sparingly.

Did you know that five fruits and vegetables a day is recommended for a healthy diet? Not big on fruit and vegetables? The Journal of the American Medical Association recommends that all adults take a multi-vitamin daily. It significantly offsets the health risks associated with inadequate diet.

Did you know that regular physical activity could help improve your outlook on life as well as improve your mental health? Furthermore, regular exercise can help energize your day, reduce feelings of stress and anxiety as well as improve your sleep.

According to the National Restaurant Association most Americans eat out at least four times a week on average. Do you? If so, plan your order ahead of time to avoid a diet detour disaster. When ordering be sure to order dishes that have the words "steamed", "poached", "grilled", or "baked" as part of their description. Stay away from "fried", "sauteed", and "breaded".

Stay alert. Anticipate times and places where you may not have access to food, like shopping, traveling, classes and meetings. Bring a mini-meal to hold you over for a couple of hours.

Vegetarian athletes beware: three meals a day may not be enough. More and more athletes are shying away from high cholesterol foods. Regardless of the type of vegetarianism, the energy demands on an athlete's body may be more than the supply your diet is providing. Alternate meals and snacks every three hours. Choose meals and snacks containing approximately one-third protein and fat and two-thirds carbohydrate (for example, beans and rice and a salad with dressing).

Fat, calories, and the 2-tablespoon measure. In the realm of nutrition labels, "2 tablespoons" seems to be the preferred unit of measure for spreads, condiments, oils and other deceptively negligible foodstuffs that pack lots of calories and fat. But do you know what 2 tablespoons looks like? Here's a simple guide: 2 tablespoons of peanut butter and cream cheese looks like a ping-pong ball while 2 tablespoons of salad dressing or oils looks like a nail polish bottle.

Drink away the pounds. We've all heard that drinking water is key to a healthier, thinner body. But why? Of its many benefits, water actually assists in boosting your metabolism enabling you to burn calories quicker. So skip the soft drinks and get those eight glasses in a day. Drinking water is one of the easiest (and least expensive) steps to becoming the new you.

Want the truth about cellulite? It isn't a mysterious biological phenomenon-it's fat. As with other body fat, the way to get rid of cellulite is to reduce calorie and fat intake and to exercise. The fat cells in cellulite are embedded in the connective tissue beneath the skin. When these cells get larger, they push up against the tissue, which causes cellulite's "dimpling" effect. Your best bet for fighting cellulite is calorie-conscious eating, cardiovascular exercise and strength training.

Did you or are you going exercise today? If so, remember to drink your water before, during and after exercising. Two hours before, drink around 6 ounces. During exercise, drink at least 8 ounces every 20 minutes and one hour after exercising drink at least 8 ounces.

Romaine lettuce is an excellent source of the B vitamin folate and a high source of Vitamin A. Did you know that switching to romaine lettuce gives you six times more Vitamin C than iceberg lettuce? Turn over a new leaf today.

Berry good for you! Berries are sweet, small and snack-like, but easy to underestimate. Research shows that these tiny treats pack a powerful nutritional punch. Strawberries are so high in vitamin C that you can meet the recommended daily allowance (RDA) by eating as few as 10 to 15 a day. Blueberries are one of the first berries to be recognized for their antioxidant value. Grab a handful today!

POP QUIZ! At what age do we begin to lose muscle mass? If you've guessed our 40's, you're already two decades too late. We actually start losing muscle mass in our 20's - about 1 pound of muscle each year. We want to maintain our muscle because the more muscle we have, the more calories we burn. The good news is that it's never too late to start re-building muscle mass. Two or three 20-minute sessions a week of strength training seems to be the key to increasing muscle mass.

Have it on Rye. New research has found that, for men, eating rye bread could help lower high cholesterol. Researchers conclude that rye bread is effective in reducing serum cholesterol concentrations in men with elevated levels. Of course, with any initial finding, more studies are needed to confirm these results. In the meantime, it can't hurt to order your sandwich on rye. Even if it doesn't lower cholesterol, it's still a healthy, high-fiber whole grain.

Weight, schmeight. It's your body fat that counts. Forget about how much you weigh. If you're trying to slim down, the number you really want to focus on is your body-fat percentage. Don't know your number? Ask a Bally Total Fitness Personal Trainer to measure you. The process takes just a few minutes. What amount of body fat is fit? For women, the healthy range is 18 to 22 percent. For men, the range is 12 to 17 percent. For most people, the scale is vastly overrated as a barometer of fitness.

What's the story with soy? The most common forms of protein are soy protein and whey protein. Soy protein is derived from soy plants, and is suitable for vegetarians and non-vegetarians alike. It contains isoflavones, which are believed to promote cardiovascular health and bone density. Whey protein is a milk-based protein that contains all of the essential amino acids and some compounds that boost immune functioning. So make sure to get enough protein daily!

The grade of meat is based on the fat content of meat. "Choice" or "prime" grades are the highest in fat and the most expensive. The less expensive "select" grade is the lowest in fat.

Crunch before breakfast. Even before you get up in the morning do 10 stomach crunches while lying flat on your bed. Set a goal to increase your efforts by one crunch a day, until you get up to 100. Come on; try it. You can do it. One extra crunch a day is a small price to pay for a flatter stomach.

Try vegetarian at least once a week. Beans are a powerhouse and a great foundation for casseroles and burritos. Use them to spice up your dishes and add variety.

When cooking or baking, use two egg whites or ¼ cup egg substitute instead of a whole egg. Scrambled eggs and omelets are just as delicious and have fewer calories!

Choose lean cuts of meat. How do you know what's lean and what's not? Look for words such as "loin" or "round." These are lower in fat than other cuts. Also, white meat poultry such as breasts or wings are lower in fat than the dark meat thighs and drumsticks.

Hard cheeses tend to be high in fat and sodium. Opt for "light" cream cheese or low fat cottage cheese, mozzarella, or ricotta. Enjoy the entire flavor without the calories.

If you buy butter or margarine, look for the whipped, lower fat versions available in tubs. Use them sparingly though, because they're still concentrated sources of fat.

Go for the green! Romaine lettuce has six times more vitamin C than iceberg lettuce plus twice as much folic acid.

Looking for flavor in all the wrong places? A marinade with no oil will help keep your meals healthy. White wine, honey, fruit juices, soy sauce and vinegars all make good bases. Experiment by adding different combinations of herbs, garlic, ginger and chilies.

Get rich quick! Fiber-rich, that is. In addition to its disease fighting benefits, fiber can aid in weight loss. Simply put, fiber fills you up, not out. In general, the most fiber-rich foods are fruits, vegetables and whole grains.

Red meat is a good source of protein, iron and B vitamins and can certainly fit into a healthy diet. Eat it in moderation and remember to choose lean cuts and trim all visible fat before cooking. Bon appetit!

Large servings of even low fat food could undermine your weight loss. In order to lose weight, your calorie intake must be less than your calories burned! Portion size is the key to any healthy eating plan.

For a great marinade without the fat combine orange juice, lemon juice, grated lemon zest, crushed garlic and herbs in a zip-lock bag. Add meat, chicken or fish, refrigerate for as long as possible, then bake or broil.

What's your favorite color? In order to fill up on vitamins, minerals and cancer fighting nutrients, you should have at least two of the following colors of fruits and vegetables a day-red, green, yellow, blue, purple or orange.

All oils aren't created equal. Olive, canola, peanut and walnut oils are monounsaturated fats and may help lower blood cholesterol levels.

"I'm not going to take food to work; it's too hard to carry". Invest in microwave-safe containers with lids for transporting and re-heating foods. Buy individual serving sizes of foods such as low fat or nonfat cottage cheese and yogurt, and baked chips and pretzels for portion control. If you prefer buying things in bulk, pre-portion them in zip-lock bags right when you get them home.

Need iron but don't eat meat? To improve iron absorption from foods such as spinach, raisins, and beans, eat them with foods rich in vitamin C. For example, squeeze some lemon juice over steamed spinach, add tomatoes to your bean chili mix, or drink a glass of orange juice with your raisin-topped cereal.

Wish you had more time to plan meals? Write down quick and easy ways to prepare nutritious meals and post it on your refrigerator. For example you can make a smoothie from skim milk or nonfat yogurt and frozen fruit. On busy days, rely on these ideas to keep you going.

Forget quick fad diets with complex rules! Successful weight loss comes down to eating fewer calories than you burn daily. No matter how convincing the fad diet, if it doesn't rely on this simple concept, it won't work. Burn baby burn!

Mix-and-match your meals. Give chili a nutritional boost by dropping some onions and red peppers into the pot. Spice up ready-made salsas with mangoes, pineapple or other fruit, and sprinkle dried cranberries or apricots on top of green salads.

Make your own healthy guacamole by combining an avocado with cut up tomatoes, onions and chilies to taste. Eat it with baked tortilla chips or cut up oven-baked pieces of pita bread. Remember that avocado is a heart-healthy "good" fat!