Guest blogger Mary Claybon RN, M.Ed. is the managing member of Promoting Health: The Middle Way, LLC. She is a certified wellness coach and engaging speaker. Mary works with professional women and men who are working on lifestyle changes and understands the importance of the mind/body/thought connection to wellness. You can also read more about Mary through her personal blog.

The Middle Way is the path to moderation, avoiding extremes and living a life of joy and balance. Let’s face it, food is all around us and it’s not just about eating. It’s about socializing, sharing, tasting, cooking, and savoring every bite, and enjoying holidays, celebrations, international cuisine and travel. Food is such a part of all of our lives, and yet it has been used in excess and with lack of enjoyment.

Food is often considered evil unless it is low fat, low calorie, healthy, fresh, natural, organic, and low sodium. There are more obese people in the world than there has ever been and there are more people on diets than ever. What’s the problem? We have lost our ability to enjoy food. And we lack the energy to enjoy movement.

Chinese food is a genre of food with various flavors and sauces that can be very yummy, but also pack a punch in terms of calories. Depending on where you go for your Chinese food, you can in many instances find buffet options and quick serve restaurants in your local mall or shopping center. Beware of buffets, as with any genre of food, because this type of eating provides too many temptations for over-filling the plate and repeat visits.

Popular dishes such as Sesame Chicken, Sweet and Sour Chicken and General Tso’s Chicken should not be kept on your list of go-to options. These types of meals are fried – a major offense right off the bat and then covered in sauces that are full of sugar and in some cases MSG, which is not something you want to be ingesting. Check out my newsletter article from June 2008 where I highlight the negative effects of MSG.

Beware of sauces that you don’t have control over that are found in most Chinese entrees; a sauce can signify the food has been fried. Additionally, Lo Mein noodles are another fried entrée that is typically over the top in the use of oil.

Chinese entrée recommendations and tips:

• Appetizer – Start your meal with two of the more common soups on the average Chinese menu, either Egg Drop or Sweet and Sour. You’ll keep your initial calorie count under 100. This start will help satiate your appetite and prevent the indulgence into higher calorie count foods.

• Steamed – Entrées that are steamed are your best friend in a Chinese restaurant. You can order vegetable as well as poultry dishes steamed with a sauce of choice on the side. This allows you to stay in control of your meal.

• Rice – When offered the option, always opt for brown rice. Brown rice provides fiber and protein, while also helping you to feel fuller longer.

• Dessert – Many Chinese restaurants will provide you with freshly cut fruit after your meal, which is a great end to your meal. You will also likely be provided with fortune cookies as well, fun treats with hidden messages inside. One cookie can add up to 50 calories, so allow yourself to enjoy, but avoid eating all that are provided to your table!

Also try these healthy Chinese recipes at home:

Asian Chopped Salad

Sesame Peanut Noodles

Pork Stir-Fry with Garlic Broccoli

Oriental Grilled Turkey Tenderloin

Kung Pao Chicken

Teriyaki Tofu

Stay tuned next week as the How to Dine Out Series continues with “How to Dine Out: Pub Food”.

This guest blog was written exclusively for DietsInReview.com from The American Diabetes Association, an organization that is leading the fight against the deadly consequences of diabetes and fighting for those affected by diabetes. The Association funds research to prevent, cure and manage diabetes; delivers services to hundreds of communities; provides objective and credible information; and gives voice to those denied their rights because of diabetes. Founded in 1940, our mission is to prevent and cure diabetes and to improve the lives of all people affected by diabetes. For more information please call your local American Diabetes Association office at 1-888-DIABETES (1-888-342-2383) or visit The American Diabetes Association.

Cider and donuts, Sweetest Day, Halloween: Even highly-disciplined eaters can be distracted by all the autumn treats that begin to appear this month. So life can be especially difficult for people with any need for diet control – especially people newly diagnosed with diabetes.

“October symbolizes the beginning of the holiday festivities that will continue through Superbowl Sunday,” says Judith Pegg, a registered nurse and coordinator of the Outpatient Diabetes Education Program at Beaumont Hospital in Troy, Michigan. “People with diabetes need to remember that controlling blood sugar is what can delay or prevent complications. They should know what they can eat, how timing that food intake affects their body, and the amount of food they should eat.”

Each week, DietsInReview.com will recap the hottest headlines in weight loss, diet and health news to keep you informed of news you can really use.

November is Diabetes Awareness Month

DietsInReview.com will be providing you with even more information about how to prevent and manage this disease all this month. Plus, look for articles each Friday from the American Diabetes Association.

Top Three Ways to Prevent Diabetes

Our dietitian Rebecca Scritchfield explains how diet, exercise and weight loss can all help you prevent and reverse a type 2 diabetes diagnosis.

Learn more about Diabetes.

Every supplement company has a different standard for manufacturing, which means you should try to understand the nuances of how supplements are made. Your health may depend upon it.

The government only gives minimal guidelines on how supplements are stored and coated. So, you need to do most of your own homework.

What’s in Your Supplement?

When manufacturers chelate, or coat, a supplement, they are making it more resistant to damage during digestion. Manufacturers use binders, usually vegetable gums, cellulose, and microcrystalline cellulose to hold the tablets together. Capsules can also use binders to help affect the speed of a product being released into the bloodstream.