7 Habits That Aren’t As Healthy as You Think

If you want to improve or maintain your health, you might be surprised to learn that you’re doing things — things you think are healthy — that get in the way of such goals. You may believe your habits are ideal due to the health trend of the moment or widely-embraced studies that seem to suggest so, but just the opposite may be true. Here are seven habits that you may think are healthy which, in reality, are not at all.

1. You’re always doing a detox

Detoxing, which typically includes juicing but isn’t limited strictly to that way of eating, often involves elimination of foods in an effort to purge toxins from your system. You might have engaged in a detox after a weekend of bad eating or in an effort to shed weight quickly before a big event. Unfortunately, both of those ideas are unhealthy. When practiced regularly, they may make you more inclined to eat poorly afterwards, now that the detox is over and your goal was temporarily met. Therefore, you may continually justify your bad eating habits with the notion that you’ll simply undo unhealthy dietary choices with a get-back-in-shape detox. While detoxes can flush toxins from your body, the reality is that continual engagement in this yo-yo process wreaks havoc on your health because you’re constantly subjecting your body to extremes with hardly any middle ground.

2. You juice all the time

Some people say juicing is great method of delivering nutrients to your body with more immediacy, and that it’s an easy way to obtain foods you otherwise wouldn’t enjoy or take the time to prepare. Others, however, claim that juicing prevents you from getting the full range of nutrients from foods, since it often leaves behind fiber-rich pulp. They also say that just one juice can vastly increase your caloric intake. For example, pineapple has about 83 calories per cup. To enjoy a juice made from fresh pineapple, you’d end up consuming more of the fruit to create one cup, which comes in at around 120 calories.

The general thought is that it’s best to provide your body with a range of foods and in a variety of forms: juiced, blended, steamed, baked, roasted, and so on. A strict juicing lifestyle has the potential to interfere with muscle mass, metabolism and nutrient absorption.

3. You exercise excessively

Unless you’re training for a marathon or are a pro-athlete, excessive gym time can be incredibly harsh on your body and mind. Not only can it result in serious muscle tears (beyond what normally occurs), but not taking it easy enough prevents your body from getting the internal repairs it needs.

Mentally, you need a break too. When I lost a great deal of weight, I admit that I became obsessed with the gym. I’m here to tell you that doing so — along with my less than healthy eating patterns — not only left me too thin, but drained my mind and my relationships. Fitness is important, but if it’s something you obsess about then you may be jeopardizing your physical and mental health.

4. You go on a diet

It’s my belief that going on a diet is more psychological than anything else; thinking in terms of going on a diet conveys a succinct start and end time that can lead to the return of unhealthy eating habits. Furthermore, many diets are filled with foods that are so limiting that you may experience significant setbacks if you fall off track even slightly. Diets are often full of deprivation and challenges that can get in the way of weight loss.

You can improve your mindset by couching your improved ways of eating in terms of a lifestyle change instead of being on a diet. Let go of the “d” word and focus on the fact that you’re doing something good for the long haul.

5. You drink too much wine

Many people tend to gravitate towards a glass of wine (or two) at the end of the day to relax. Or, they cling tightly to studies that indicate the health benefits of wine and end up going overboard. In that case, experts say that these findings shouldn’t be your green light to indulge in a bottle of red wine nightly. Instead, the recommended intake is a glass a day for women and two glasses daily for men. It’s no secret that too much alcohol can lead to headaches or risky behaviors that can harm emotional and physical health, so go easy on your intake.

6. Diet soda’s a part of your daily routine

If you reach for diet soda because the word “diet” sounds healthy and you enjoy the low or zero-calorie promise, you’re harming your health in the long run. They’re packed with unhealthy sugar alternativessuch as aspartame, which have been found to break down in the body with very unhealthy results. Dizziness, headaches and even brain tumors are said to be linked to ingestion of aspartame, which sweetens all of those diet sodas (and other diet products). Additionally, artificial sweeteners have been found to increase your food cravings, fueling your appetite for items that can throw weight loss or weight maintenance efforts off track.

7. You focus mostly on low-fat foods

Although eating low-fat foods has been ingrained in people’s heads as a healthy choice, this notion is fast becoming a thing of the past. Low-fat foods may not have as many calories, but they often make up for that so-called benefit by having a high sugar content or using artificial sweeteners which isn’t healthy. The bottom line is that your body needs fat to function optimally. At the very least, your body needs fat to absorb vitamins and nutrients. Therefore, it’s healthy to enjoy whole foods such as yogurts and milk, or to cook with extra virgin olive oils (instead of eating meals that only carry low-fat labels or omit healthy fats).

Sources for this article include:

(1) http://www.cnn.com
(2) http://www.flabbyroad.com
(3) http://http://www.clevelandclinicwellness.com
(4) http://www.everydayhealth.com

By Jennifer Lea Reynolds

http://blogs.naturalnews.com/7-habits-arent-healthy-think/

6 Reasons You're Not Losing Weight (That Have Nothing To Do With Diet And Exercise)

It’s no secret that obesity is a major health challenge these days — and one that has grown steadily over the last few decades.

At one time, experts thought the cause of the epidemic was simple: consuming too many calories + a sedentary lifestyle = excess weight.

But as it turns out, the reasons behind being overweight are more involved than that. Of course, food intake and exercise play critical roles. But according to Jennifer Kuk, the lead author of a recent study from York University in Toronto, excessive weight is “actually much more complex than just ‘energy in’ versus ‘energy out.’" She explained in a press release that lifestyle and environmental factors may also be key in why “maintaining a healthy body weight is now more challenging than ever.”

In their study, Kuk and her colleagues wanted to determine if the relationship between obesity and three health factors — total calories consumed; amount of physical exercise; and intake of protein, fat, and carbs — has changed over the past three decades.

To accomplish this, they reviewed dietary data between 1971 and 2008, along with exercise data from 14,419 people between 1998 and 2006. As it turned out, when all three factors were equal, a person in 2006 who ate the same amount of fat, protein, and carbs, consumed the same amount of calories, and engaged in the same amount of exercise as a person of the same age in 1988, the individual in 1988 would be thinner. That is, the person in 2006 would have a body mass index approximately 10 percent higher than the person in 1988.

Kuk and her team concluded that “factors other than diet and physical activity may be contributing to the increase in BMI over time.”

Although the study did not investigate the possible factors, Kuk and her colleagues did suggest some culprits. Here they are with what you should know about each:

1. Exposure to environmental toxins

We come into contact with hundreds of chemicals on a daily basis, from common items like shampoo, furniture, food and food packaging, plastics, building supplies, and household cleaners. Among those that have been associated with obesity are the endocrine-disrupting chemicals (EDCs), which include bisphenol A (BPA) and phthalates, found especially in plastics and personal care products.

While these chemicals are rampant in our modern world, there are some things you can do to avoid exposure, including using glass and stainless-steel containers instead of plastic, and opting for natural beauty products.

2. Changes in your microbiome

Kuk and her team also suggested that changes to the microbiome — the population of bacteria and other microorganisms living in and on our bodies — may have a role in the obesity rise. While research is ongoing, these changes may be related to the growing use of artificial sweeteners and processed foods, both of which have a negative impact on bacteria in the gut.

In fact, experts have established a close relationship between the gut microbiome, obesity, and insulin resistance, with the hope that further understanding will help in the fight against this epidemic. It's one more reason to eat probiotic foods and consider taking high-quality probiotic supplements.

3. The use of prescription antidepressants

The use of antidepressants has skyrocketed by nearly 400 percent since 1988, and now 11 percent of people aged 12 years and older are taking at least one of these drugs.

Weight gain is, among others, one of the side effects of these drugs, especially selective serotonin reuptake inhibitors such as Celexa, Lexapro, Paxil, Prozac, and Zoloft. In fact, up to one-quarter of people who take antidepressants gain at least 10 pounds.

4. Chronic stress and cortisol

Stress takes a massive toll on health, resulting in unhealthy behaviors such as overeating. According to a 2012 American Psychological Association report, “Stress in America,” survey responses indicate that “the nation is on the verge of a stress-induced public health crisis” and the concern is especially critical among people who are obese or depressed.

The connection between stress and obesity lies mainly within hormones, especially the stress hormone cortisol. When stress levels remain elevated, so do cortisol levels, which can increase your appetite. Emotional eating — turning to comfort foods when faced with tension, stress, anxiety, depression — can become part of this pattern as well.

5. Lack of sleep

Research has shown there's a clear relationship between lack of sufficient sleep and obesity. One such study from the Centers for Disease Control and Prevention evaluated data from 13,742 adults and looked at how long they slept and their weight. The authors found that compared with individuals who slept seven to nine hours per night, individuals who got six or fewer hours of shuteye were more likely to be obese and have abdominal obesity.

A recent Gallup poll indicates we're getting less sleep today than our peers did back in the 1940s. In 1942, Americans got nearly eight hours of sleep per night, compared with an average of 6.8 hours today.

6. Lower metabolism.

The fight against weight gain can become a vicious cycle for many overweight people who restrict calories for a while and then experience the yo-yo effect: weight loss followed by weight gain over and over again.

This weight cycling can lead to a reduction in metabolic rate, a significant hurdle when one is trying to drop pounds and keep them off. Add in the fact that fatty tissue requires less energy to maintain than lean tissue, and you have another factor that contributes to obesity.

What You Can Do to Help Reach Your Goal Weight

The York University findings suggest that you need to eat fewer calories and exercise more than your same-age peers of three decades ago. But you can also help fight against obesity by focusing on a few other moves:

• Avoid environmental toxins as much as possible by using all-natural, organic personal care items and household cleaning items.
• Ditch the aftershave and other fragranced product.
• Choose organic foods whenever possible, including grass-fed, hormone-free meats.
• Use glass and stainless steel instead of plastic containers to store your food.
• Only buy products in BPA-free plastic, tins, and cans.
• Get seven to eight hours of sleep every night.
• Practice stress management techniques daily, such as meditation, progressive relaxation, deep breathing, yoga, tai chi, or visualization.
• Support your microbiome by avoiding artificial sweeteners and processed foods, and eating foods rich in probiotics to support beneficial bacteria in your gut.
• Talk to your health care provider about alternatives to prescription antidepressants you may be taking. Other drugs that may contribute to weight gain include beta-blockers, corticosteroids, diabetes medications, and mood stabilizers.

There’s not a simple solution to maintaining a healthy weight — but it’s likely more complicated than eating less and exercising more.

Doctors and other health professionals need to be trained in lifestyle approaches to weight management in order to better counsel their patients. And we need to understand that true health isn't about 9 percent body fat and six-pack abs. It’s about having our mental, physical, hormonal, sexual, and digestive systems working in harmony. That’s something we can all strive for.

by Craig Cooper

http://www.mindbodygreen.com/0-23716/6-reasons-youre-not-losing-weight-that-have-nothing-to-do-with-diet-and-exercis.html

The 60-Day Reset Diet That Cleared My Skin, Boosted My Energy & Changed My Life

As a functional medicine practitioner, my job is to uncover the root issues of chronic health problems and coach my patients into well-being.

But as many other health professionals will tell you, it's easy to put yourself on the back burner and forget about taking care of your own health.

Practicing what I teach, I've always eaten healthy, but that wasn't enough. With 60-plus-hour workweeks and a family to take care of at home, I felt increasingly drained of energy and just not like myself.

I have MTHFR genetic mutations, which contributed to years of autoimmune spectrum digestive and skin problems. With my stress level shooting up andadrenal fatigue creeping into my life, I had to do something more.

So I decided to reset my health with an autoimmune elimination diet. I've seen autoimmune protocols do wonders in thousands of my patients' lives over the years, and I wanted to see what it could do for me.

After 60 days, I found I had increased energy, fewer digestive issues, and also uncovered hidden food intolerances that I'll be mindful of in the future.

I recommend everyone try this elimination diet — whether you have inflammatory or autoimmune conditions, food intolerances, digestive or skin issues, or just want to feel your very best.

Here's what I did:

What I Ate on the Diet

Vegetables: At least 6 cups of veggies per day.

I focused on a variety of different colors, especially green leafy vegetables, which contain folate, necessary for supporting methylation pathways. I also ate starchy vegetables, such as sweet potatoes and yams.

Fruit: Just a few small handfuls per day.

I wanted to limit my fructose intake, so I focused on berries like strawberries, raspberries, and blueberries.

Organic meat: 1 to 2 palm-size pieces per meal.

I focused mainly on the wild-caught fish that are on my superfood list, such as wild-caught salmon. I also enjoyed grass-fed beef and organic chicken.

Healthy fats: 1 to 3 tablespoons per meal.

I cooked with natural fats from grass-fed organic meats, like tallow and also clarified butter or ghee. I also cooked with — and ate off of a spoon — extra-virgin coconut oil every day. I used avocado oil and extra-virgin olive oil for dressings and other room-temperature uses.

Other foods I enjoyed occasionally:

• Coconut: There are so many uses for coconut. I enjoyed full-fat coconut milk, butter, and aminos (a great soy sauce alternative!).
• Grain-free flours: I used (in moderation) flours from cassava, coconut, and plantains as alternatives for baking. I also used tapioca starch and arrowroot powder.
• Natural sweeteners: I used small amounts of raw honey, grade B maple syrup, and molasses.

Here's what a typical day of meals looked like:

• Breakfast: Smoothie with avocado, spinach, berries, coconut milk, and oil
• Lunch: Salad of field greens with wild-caught salmon and olive oil, vinegar dressing
• Snack: Organic bacon-wrapped dates and kale chips
• Dinner: Sautéed vegetables in coconut oil, sweet potatoes with coconut butter and albacore tuna

(I'll be sharing some of my favorite recipes for this autoimmune protocol on my Facebook page.)

What I Avoided Eating

If you're going to try this diet for yourself, do it fully. Eating mostly elimination foods is like being mostly pregnant: You either are or you aren't. I encourage you to do this health experiment with determination. Here are the foods I eliminated for 60 days:

Refined and artificial sugars:

Most of us in the health world don't eat these already, but I also avoided the healthier-sounding euphemisms that make us feel better about consuming them. Sugar is still sugar, no matter how exotic the name.

Grains:

That included all grains — even the gluten-free ones such as rice, quinoa, oats, and corn.

Dairy and eggs:

I took out eggs to rule out an albumin (egg-white protein) intolerance, which is common with leaky gut syndrome.

Nuts and seeds:

Although most people consider these to be generally healthy, I took nuts and seeds out because I find they can be rough on the gastrointestinal system and cause inflammation in some people.

Nightshades:

This includes white potatoes, tomatoes, eggplant, peppers, and some spices. These can cause inflammation in some people with autoimmune spectrum problems.

FODMAPS:

FODMAPS refers to foods like legumes, onions, and garlic. They can aggravate the gut in some people, and since I have digestive issues I wanted to limit them (although I didn't avoid them entirely). For a full list of foods in this group, read my article on FODMAPS.

Alcohol and caffeine:

I avoided all alcohol during this time and restricted my caffeine intake to just a few cups of green or white tea per day.

What I Discovered After 60 Days

After 60 days, I slowly brought foods back in over a few weeks, looking out for any flare-ups of my symptoms or a decrease in my energy level. Here is the order I used to reintroduce the foods:

1. FODMAP fruits and vegetables
2. Eggs (Note: I brought yolks in first, then the whole egg, because the albumin protein in the white is typically the part that causes problems.)
3. Seeds
4. Nuts (Note: I brought cashews and pistachios in last because they are members of the poison ivy family, and more people have issues with these.)
5. Dairy (Note: I reintroduced in this order: grass-fed butter; raw goat yogurt or kefir; raw goat milk; raw goat cheese; raw cow cream; raw cow yogurt or kefir; raw cow milk; raw cow cheese.
6. Nightshades

During my 60-day food experiment, I went outside of my comfort zone and discovered that I enjoyed foods I thought I wouldn't like (such as sea vegetables and shellfish).

I also found out that sugar makes my life worse — no surprise there. Milk, legumes, and most gluten-free grains also don't agree with me. And I discovered I don't feel as good when I have lots of nuts or fruit. While this is what I found for myself, what works for you will probably be different.

Besides pinpointing these smaller food intolerances, I also enjoyed renewed energy, clearer skin, and fewer digestive issues overall.

What's Right for You?

Everyone is different, so the foods you eat and avoid, as well as the speed of reintroduction, should be too. Food immune reactivity labs can help customize what’s right for you. We offer a free webcam or phone evaluation to talk about your unique case.

Also, remember that just because you have a food intolerance now doesn't mean you always will. Many of my patients find that as they heal their gut, they can tolerate more foods.

by Dr. William Cole

http://www.mindbodygreen.com/0-22519/the-60-day-reset-diet-that-cleared-my-skin-boosted-my-energy-changed-my-life.html

Strawberry-Rhubarb Chia Parfait

'Tis the season for rhubarb! This tart plant is usually used as a fruit, but actually qualifies as a vegetable. Rhubarb is a perennial, which means it grows year after year. This makes it easy to find and maintain in backyards. When harvesting rhubarb, remember the redder the stalk, the sweeter the taste. Also, the leaves are poisonous, so be sure to chop them off and discard!

This Strawberry-Rhubarb Chia Seed Parfait makes a perfect breakfast, dessert or snack, and is a great way to incorporate rhubarb into your diet.

Strawberry-Rhubarb Chia Parfait

Serves 3-4

Ingredients

• 2/3 cup chia seeds
• 2 cups unsweetened almond milk
• 1 tablespoon raw honey
• 2 cups rhubarb (diced)
• 3 cups strawberries (diced)

Preparation

1. Combine the chia seeds, almond milk and honey together in a bowl and mix well until all clumps are dissolved. Cover and let sit in the fridge for 4 hours or until thickened.

2. Preheat oven to 350 Fahrenheit. Place the rhubarb and strawberries together in a glass baking dish and bake for 30 minutes. Remove from the oven and set aside to cool.

3. To make parfaits, set out mason jars (we use size 250mL). Layer in chia pudding and use a slotted spoon to add the strawberry rhubarb mix. Repeat to create layers. Enjoy right away or store in the fridge up to 4 days. Enjoy!

Photo courtesy of the author

by Abigail Keeso

http://www.mindbodygreen.com/0-20067/strawberry-rhubarb-chia-parfait.html

8 Rules I Followed To Lose 150 Pounds In A Year

Seven years ago, I set out on one of the best adventures of my life. I finally committed to shedding excess weight and getting into the best health of my life after being plus-sized my entire life.

Over the course of a year, I lost 150 pounds. I was half the size I once was, and I’ve been able to maintain this weight loss for the last six years. These days, I truly feel like I hit the weight-loss jackpot. Here are some of the ways that I struck solid gold with my weight-loss journey (and how you can, too):

1. I started out by examining what I was eating on a daily basis.

I’m frequently asked, “How did you get started?” The truth is, I didn’t read a lot of diet and fitness books before I made the decision to start making better choices. I knew there wasn’t a perfect answer or plan.

I started out by examining what I was eating on a daily basis. When I recognized that I was making poor food decisions, I set out to change that. I also started taking walks around my neighborhood with my dog more frequently. My short walks eventually transitioned into getting a gym membership when I realized the walking alone wasn’t motivating enough for me.

2. I improved my environment and support system.

I ditched my daily television sitcoms and gossip magazine habits that sent intrusive “not good enough” messages to my mind.

I also sought out personal cheerleaders that were on the same path. The less time I spent with negative influences, the more optimistic my outlook became and the more capable I felt.

3. I stepped out of my comfort zone.

Getting a gym membership was one of the scariest moments for me. I was mortified at the thought of being the only 300-pound woman in a gym surrounded by relatively fit people. I didn’t want to be judged.

After I got the gym membership, I quickly realized that no one gave me dirty looks or said anything cruel to me. It was all a worst-case scenario in my head.

4. I learned that a diet wasn’t a set of rules.

I learned to embrace dieting as a way to teach me what kind of foods I enjoyed (and didn’t), what macronutrients are, and what healthy portions looked like. Even after maintaining my weight loss all these years, I never follow a set meal plan or diet perfectly. A diet is a guide, not rigid rules to beat yourself up over.

5. I realized that exercise is not a punishment.

So many people go into a fitness routine as a way of punishing themselves for being overweight or for eating too much junk food. Because I like to feel good, I focus on physical activities that I enjoy.

I spend most of my workouts on long runs (because that’s what I’ve grown to love). I also lift weights, bicycle, go hiking, swim and take fitness classes. But the majority of my exercise comes from something that is sustainable (and pleasurable) for me. Physical activity is a reward.

6. I’ve learned to notice when my stress level is affecting my health (and happiness).

Stress can be our downfall if we let it. My body weight has fluctuated anywhere between five and 30 pounds over the last six years of weight-loss maintenance. In my case, it’s likely due to un-checked stress.

I’ve spent a good deal of time as a full-time student while working a full-time job, volunteer mentoring, transitioning into my new role as a wife, dealing with family tragedies and starting my health coaching business.

Over the years, I’ve learned to notice when my stress level is affecting my health (and happiness). That’s when I ask for help from others. I’m not super woman, and that’s OK.

7. I got crystal clear on my motivations.

From the first day of my weight-loss journey, I made a list of reasons why I wanted to lose weight and keep it off. My motivations for wanting to achieve my goal were very specific and emotional to me.

8. I decided I was worth it.

I spent countless years of my life striving to please someone else. I tried to be the best at things to earn approval.

When I finally understood that it wasn’t selfish to deserve happiness and good health, I could take actions from a place of self-acceptance. I was able to dedicate time to do more workouts, plan my meals, get enough rest and just allow myself to experience life without a set of conditions. I allowed myself to feel like a winner most days.

Photo courtesy of the author

by Naomi Teeter

http://www.mindbodygreen.com/0-20958/8-rules-i-followed-to-lose-150-pounds-in-a-year.html

21 Menu Words to Watch Out For

Menus can be daunting. And when you have a health concern like prediabetes or diabetes, it can be even trickier to pick the right dish. To help you figure out if your dinner out is diabetes friendly, we enlisted the help of chef Sam Talbot, author of The Sweet Life: Diabetes without Boundaries, to pick out some common red flag words found on menus.

Even though Talbot has diabetes, he doesn’t let it get in the way of his love of restaurant fare, and you shouldn't either. His advice: Be smart about what you choose. "Since I’m a chef myself, I know the tricks," he says.

Here, in his words, 21 menu items to watch out for—and what to eat instead:

Au Gratin: Anything au gratin is usually a big problem. This usually means it’s loaded with cheese and cream.

Battered: This means that it’s been dredged in flour, eggs, butter, and then fried. No good.

More: 14 Fantastically Healthy Foods for Diabetes

Basted: This usually conjures up images of a piece of meat swimming in a mopping sauce, made with high fructose corn syrup and molasses.

BBQ: Barbecue sauce is super high in sugar and usually piled on in hefty helpings. (Video: Best Barbecue Seasonings)

Creamed: Thick, buttery sauces cancel out any of the nutritional benefits of veggies.

More: Paula Deen’s Favorite Comfort Foods, Made Healthy

Stuffed: Anything stuffed usually means breadcrumbs were involved, which equals that this dish is high in carbs and bad for your glycemic index.

Cream-based soups: These pack in fat right at the beginning of the meal. (Print it: 19 Free Diabetes-Friendly Recipes!) Choose a vegetable-broth-based soup instead. If it doesn’t specify, ask your server.

Ranch or bleu cheese dressing: Stay away from thick creamy dressings. When I’m out to eat, I opt for oil and vinegar with some fresh lemon. Every restaurant will have that on hand.

Croutons: Hold the croutons to cut back on refined carbs.

Fat-Free or Gluten Free: These are bad news for diabetics. To cut back on fat and wheat, these products will add more sugar for fat-free products and more fat for gluten-free products.

More: 8 Things You Don’t Know About Calories

Flash-fried , Wok-fried, Skillet-fried: These preceding words mean nothing. Fried equals fried.

Tempura: Might as well be Japanese for “unhealthy.” This is just another term for fried and breaded.

Fried Rice: If you are going to indulge in this standard Asian fare, ask the server to swap the white rice for brown rice.

Pasta: As a whole, a lot of starchy food is not good for someone with diabetes, and most restaurants will give you close to 5 servings of pasta on just one plate. (Related: Find out drug-free ways to beat high blood sugar) Ask for a small side portion, and make sure it’s whole grain.

Soy Sauce: I don’t like to overload my body with tons of sodium found in soy sauce. As a substitute I use Bragg’s.

More: Diabetes-Friendly Appetizers and Snacks 

Duck Sauce: Stay away from this syrupy sauce.

Cocktails: These fancy mixed drinks are sugar sinkholes.

Liquor: Go for transparency. Clear liquor, like vodka or gin, is better in terms of calories. Avoid brown alcohol, dessert wines, cordials, or juice-mixed cocktails.

Soft Drinks: It’s better to stay away from soda completely, even the diet kind. (Search: Healthiest Flavored Waters)

Dessert: When your sweet tooth is calling, ask the restaurant if they can fix a fresh fruit plate, even if it’s not on the menu. Some of my favorite fruits for diabetics are apples, oranges, pears, fresh peaches, and strawberries. It’s awesome with a dollop of fresh ricotta cheese.

http://www.rodalewellness.com/food/menu-items-diabetics-should-avoid-when-dining-out-restaurants