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I have read and re read the different e books when I need inspiration to do my work out. By the time I am 2 paragraphs in (to Female Fat Loss Over 40), I am ready to get my work out clothes on and go for it. I really enjoy the challenging work outs and the audio book with the different timing intervals makes it easy!! I am really enjoying your program, particularly these 2 months which are especially busy for me. I can’t always make it to Boot camp but I feel so much better when I exercise. It’s great to have the option of doing a challenging workout at home. I am looking forward to taking your program on my next vacation. Thanks!!

Becky M
Hey Shawna, I bought the FFLO about a month ago and have finally started using it on Tuesday. I quit waiting for Monday to start it. It's just been 3 days but I can already tell that it is working. I sleep better and want to eat better so that I'll see results. How can I mess up with menus and workouts spelled out for me? I know what I need to do and have worked with trainers over the years to know that your program will work. For me it has just been a matter of getting started. I gained 15 lbs over the winter and need to get it off. I was diagnosed 2 years ago with Type 2 diabetes so exercise is a key part of my health. I love to walk / run but I know that with the interval training I will not only see the results I want on my body but my blood sugar will be where it needs to be. The interval training is a great workout for me in the morning. Then in the evenings I can walk for stress relief and to just relax. I saw myself in your message yesterday about the woman who still tries to walk everyday for 2 hours - who has time for that? I enjoy your blogs and am glad that I found you on Facebook! To good health!

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    For a diabetic, food choices are one of the most important ways to keep blood sugar levels in check. While eating out can be a challenge for diabetics, there are safe menu selections. Not sure what those choices are? Here are a few suggestions. Read >>
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Dining Out with Diabetes

The best and worst menu options for those living with diabetes.

Appetizers, salads, soups, main dishes, sides, desserts, and drinks. With a long menu it can be hard deciding what to order when eating out. You may ask the waiter for recommendations, go for something safe, or be adventurous and order something new. But for folks trying to manage diabetes, the decision of what to eat may not be as difficult because safe and healthy options are limited.

As anyone with diabetes knows, the foods you eat affect your insulin production and your body's response to insulin. For a diabetic, food choices are one of the most important ways to keep blood sugar levels in check. While eating out can be a challenge for diabetics, there are safe menu selections. Not sure what those choices are? Here are a few suggestions.

Start Smart

Snacking on an appetizer can relieve hunger while you wait for your meal. While the majority of appetizer options are unhealthy for diabetics and non-diabetics alike, there are a few safer bets to choose. You’ll want to stay away from cream-based soups and broths, breaded or fried foods, and sauces. Unless your meal plan allows, limit breads and rolls. Look for appetizers that include fresh fruits or vegetables like chips and salsa or bruschetta.

Go Salad

A salad that's made with the right ingredients is a great option for someone living with diabetes. Again, choose a salad that's made with fresh vegetables or fruit. To limit the amount of sodium in your diet, steer clear of salads that contain cured meats, seasoned croutons, cheeses, pickles, and salted nuts or seeds. When picking a dressing, choose an oil- and vinegar-based salad option, ask for it on the side, and use it sparingly.

Diabetes-Safe Dishes

In order to keep blood sugar levels in check when eating with diabetes, limit your intake of carbohydrates, sodium, and unhealthy fats. Certain off-limits menu options are easy to spot: white pasta and rice dishes, fried foods, and most desserts. Dine at restaurants that offer healthier options or can prepare food to meet your dietary needs. Buffet-style establishments that serve unlimited amounts of already-prepared food can be dangerous for folks with a health condition like diabetes.

In general, a diabetic's food should be served plain, with little seasoning, and all sauces or gravies on the side so you can limit how much you eat. Your meat, poultry, or fish should be broiled, roasted, or grilled and made without breading. If the menu is unclear about how a food is prepared, ask your server.

Many restaurants serve generous portion sizes that increase your risk for overeating. Since it's important for those with diabetes to monitor portion sizes, split your meal with a friend or have the server box up half of your meal before bringing it to the table.

Don’t Desert Dessert

Most desserts have a bad rap, but there are a few that make the list of sweets safe for a diabetic's meal plan. Yes, you'll have to overlook the molten chocolate cake and the apple pie á la mode, but you can satisfy your sweet tooth with options like fresh fruit, sherbet, ices, and plain cakes.

Drink Wisely

The sugars found in sweetened or alcoholic beverages can quickly use up a diabetic's carb allotment. Rather than drinking sweet tea, lemonade, soda, or high-sugar alcoholic drinks made with high-calorie mixers, choose water with lemon or unsweetened tea.

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