Maintaining a healthy diabetes diet away from home requires planning ahead and making smart choices. It can be a challenge, but dining out doesn't have to be overwhelming. Many of the dietary rules people with type 2 diabetes need to follow ? limiting salt, sugar, and fat intake ? are beneficial for anyone.

The key to enjoying a meal at a restaurant is to have a plan going in, according to Dietlinde Wolter-Nitta, RD, CDE, of the Clinical Diabetes Center of Montefiore Hospital in New York City. That means knowing what's on the menu, what to avoid, and how to control the way food is prepared and served.

Here are some ideas to make your night out more fun and less work.

Tip 1: Do Your Homework

Wolter-Nitta suggests looking at the menu before trying a restaurant. "It's hard to make smart diet decisions when you're hungry," she said. "So if you decide beforehand, you can make yourself stick to it."

For people with diabetes, when they eat can be as important to maintaining their blood sugar level as what and how much they consume. It's a good idea to make a restaurant reservation whenever possible, and avoid peak times when the wait for a table is longer.

If you're concerned about slow service, speak to the waiter and ask if certain meals take longer to prepare than others.

Tip 2: Portion Control

One of the biggest challenges to eating sensibly is the temptation to finish everything on your plate. There are tricks you can use to control that urge.

"Decide to take a doggie bag home before you start eating," suggests Wolter-Nitta. "Put half of the food away before you dig in. With diabetes, you have to watch out for sugar, sodium, and fat, and this will cut those in half."

Another way to reduce portion size is to split a meal with a dinner companion. "Order an appetizer each and split an entrée," she said. "That's a great way to lower calories."

Tip 3: Know What to Eat and What to Avoid

The first thing you usually have to watch out for in a restaurant is the bread basket. "They put it out on the table and it's so hard to say no," said Wolter-Nitta. "You have to ask yourself whether you're at the restaurant to eat bread or your meal."

Sauces and salad dressings can be loaded with salt and fat. "Sauces such as butter sauces, béchamel, au gratin, and hollandaise should definitely be on the do-not-eat list," she said. If you must have salad dressing, try dipping your fork in it rather than pouring it on.

Certain cuisines are trickier than others. For instance, "Chinese restaurants add corn starch and sugar to most foods," she said. "Stick to white rice and vegetables and avoid the soy sauce."

When it comes to food preparation, ask if a dish can be baked, grilled, or broiled rather than fried. When you do eat fried food, remove the fat- and calorie-laden bread coating.

It's not just what you eat: Sugary drinks affect your weight and glucose levels, and they have been directly linked to type 2 diabetes.

Tip 4: Indulge ? a Little

"Eating dessert isn't forbidden," said Wolter-Nitta. "It's just a matter of doing it the right way." One suggestion: "Instead of going for the chocolate cake, go for a piece of fruit or something sugar-free."

A meal at a fast-food restaurant can easily exceed your daily recommended allowance for calories, fat, and salt. If you're going to treat yourself to a grab-and-go bite, the American Diabetes Association (ADA) reminds you to check the nutritional information before ordering, avoid "super-sized" or "deluxe" meals, and ask for healthy substitutions when you can.

Whatever you're treating yourself to, moderation is key.

Here are some more suggestions from the ADA when ordering out: ·

Be Creative. Just because dishes are labeled "appetizers," "entrees," and "desserts" doesn't mean you can't mix things up. The ADA suggests a fruit cup as a starter, or a salad and appetizer as a main course. ·

Order Ahead. Call the restaurant and ask if your food can be prepared to meet your dietary needs. By giving the kitchen advance notice, they might be able to better accommodate you. ·

Think About What You Drink. If you're going to treat yourself to an alcoholic beverage, remember that mixers can pack a lot of calories and sugar.

Watching what you eat and drink all the time "takes a lot of discipline," as Wolter-Nitta points out. "But it pays dividends for your health."

Concordia, Wis. (September 8, 2014) - Concordia University Wisconsin officials have released the Spring Honors List for the 2013-2014 academic year. To be eligible for the honor, students must achieve a minimum 3.50 GPA.

Among the area students named to the list were Ian Wallace, a sophomore studying accounting from Davenport.

Founded in 1881, Concordia University Wisconsin, 12800 North Lake Shore Drive, Mequon, offers over 70 undergraduate majors and is affiliated with The Lutheran Church-Missouri Synod. The school is located on 200 acres of Lake Michigan shoreline, only 15 minutes north of downtown Milwaukee.

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Rock Island, IL: Hometown Teams hits home this week as the traveling exhibit from the Smithsonian Museum on Main Street program officially arrives at the Rock Island Public Library's Main Branch, 401 19th Street, Rock Island, IL. For six weeks, from Sept. 13 to Oct. 25, the Rock Island Library will serve as the new home for "Hometown Teams: How Sports Shape America," as well as a number of local sports history exhibits and programs.

The exhibit will be available for viewing on Saturday, Sept. 13, following an 11:00 am opening day ceremony. Events include an official tape break by local athletes, performances by a drum line and pep band from Moline High School, an 11:00 am baseball story time and craft in the Children's Room with a visit from Rascal the River Bandit, and a "tailgate" celebration with hot dogs, chips and Cracker Jacks in the library parking lot off 20th Street. The exhibit will be open for tours following the opening ceremony, which is free and open to the public.

Offered in collaboration with the Illinois Humanities Council, the Smithsonian exhibit is arranged in seven parts on the library's first and second floors. "Hometown Teams" covers the big picture concepts of how sports shapes our lives, unites us, and celebrates who we are as Americans. Highly interactive exhibit sections highlight the connection between sports and popular culture, the 'fields of glory' where hometown teams play, the fan experience, what's involved in playing the game, rooting for the home team, and the future of sports, including a current revolution in sports.

Local exhibits carry through the exhibit themes, with display panels on the Rock Island Independents football team, the Tri-Cities Blackhawks and QC Thunder basketball teams, Illinois high school and college teams, historic stadiums and fields, including Douglas Park. Local residents have also loaned memorabilia for display from their own sports pasts. Artifacts include a Quad City Thunder trophy and uniforms from the DeLong family, a 1937 game ball from St. Joseph's School (a predecessor to Alleman High School), and items from Dennis Nelson's two games as a replacement NFL referee.

Other free events include a number of free programs on the exhibit's local theme of the "Small Town Roots of Big Time Sports." Programs at the Rock Island Main Library include :

Tuesday, Sept. 16: Start your Engines - Motorsports in the Quad Cities,

2:30 pm, Rock Island Main Library, 401 19th Street. History of QC auto racing, with Roger Ruthhart.

Monday, Sept. 22: Women Who Played Baseball, 6:30 pm, Rock Island Main Library, 401 19th Street, Rock Island. A look at barnstorming 'bloomer girl" baseball teams before World War II, with Illinois Humanities Council road scholar Barbara Gregovich.

Thursday, Sept. 25: Small Stadium, Big Time Football; RI Independents of the NFL, 6:30 pm, Rock Island Main Library, 401 19th Street. A look at the Rock Island Independents, their place in national football history, and a little about how football has changed, with retired Rock Island High School coach Vic Boblett. Rock Island Main Library, 401 19th Street

Saturday, Sept. 27: Places Where We Play Stadium Bus Tour, 9:30 am to noon.  Guided bus tour embarks and returns to Rock Island Main Library, 401 19th Street, with visits to Rock Island High School's Almquist Field, Moline High School's Wharton Field House and Browning Field, and Augustana College's Ericson Field. Reservations are required for bus arrangements. Call the Rock Island Library at 309-732-7345 or sign up online via calendar, www.rockislandlibrary.org

Saturday, Oct. 4 -The Inspirational Life of Duke Slater,11:00 am, Rock Island Main Library, 401 19th Street, Rock Island. Visiting author and University of Iowa graduate Neal Rozendaal reveals the life story of fellow Hawkeye Frederick "Duke" Slater, a former resident of Clinton, Iowa. Slater was a true game changer of the NFL, becoming the league's first black lineman of when he joined the Rock Island Independents in 1922.

Batter Up! Three-I League and Professional Baseball in the Quad Cities, Tuesday, Oct. 7, 2014, 6:00 pm, Rock Island Main Library, Historian Bill Kemp speaks on the area baseball teams that played in the professional Illinois-Indiana-Iowa League, also known as the Three-I League.

Tuesday, Oct. 14:Classic Arena, Big Time Basketball: Tri-City Blackhawks of the NBA. 6:30 pm, Rock Island Main Library. Prof. Curtis C. Roseman presents on the history of the Tri-Cities Blackhawks team of Moline, a charter member of the National Basketball Association.

Thursday, Oct. 16: Rock Island: Center of the Softball Sixties, 6:00 pm, Rock Island Main Library. Historian and lifelong softball fan Tom McKay presents on the teams, players, and organizational efforts that made Rock Island a center of fast-pitch softball for nearly a decade.

Monday, Oct. 21: Girls Got Game: Title IX & New Opportunities for Women, 6:00 pm, Rock Island Main Library. Dr. Jane Simonsen of Augustana College leads a panel discussion on the historic act that changed America forever, with remarks by Quad Citians who benefited from it first-hand.

Rock Island Library and the surrounding community were expressly chosen by the Illinois Humanities Council to host Hometown Teams as part of the Museum on Main Street program?a national/state/local partnership to bring exhibitions and programs around the country. As the central host of Hometown Teams, Rock Island Library has also partnered with the Moline Public Library, the Rock Island County Historical Society, and the Karpeles Manuscript Museum to extend historical exhibits and programs around the Quad Cities. The Moline Library will display memorabilia from the Quad Cities Open and John Deere Classic, and offera free program, "From the Quad Cities Open to the John Deere Classic: Big Time Professional Golf in the Quad Cities." Long-time tournament volunteer John Wetzel presents the program at 6:30 pm on Sept. 30 at the Moline Public Library, 3210 41st Street.

Karpeles Manuscript Museum in Rock Island will showcase relics from professional baseball's past, including contracts from Babe Ruth, an 1839 baseball book, and examples of early equipment, including a padded glove, catcher's mask and ball. The Rock Island County Historical Society will host a display on a local baseball player, William "Baby Doll" Jacobsen. After starting with the Rock Island Islanders in 1909, Jacobson went on to set 13 American League records as a St. Louis Browns center fielder.

The Butterworth Center, Moline, IL, has also dedicated its Evenings at Butterworth fall series to Hometown Teams, offering programs on women in boxing, the physical training goals of the Turners Society, and a look at sports in art. (www.butterworthcenter.com.) Outside the Quad Cities, the Andover Historical Museum, Andover, IL, has developed an exhibit on the "Terrible Swedes" baseball team. For information, call 309-476-8228 or 309-845-0168.

"Hometown Teams: How Sports Shape America" is part of Museum on Main Street, a unique collaboration between the Smithsonian Institution Traveling Exhibition Service (SITES), state humanities councils, and local host institutions. Support for Museum on Main Street has been provided by the United States Congress. Support for the Illinois Humanities Council provided by National Endowment for the Humanities and the Illinois General Assembly.

Local sponsors include the Illinois Humanities Council, Rock Island Community Foundation, Modern Woodmen of America, Rock Island Public Library Foundation, and Sedona Staffing, along with media sponsorships from WHBF TV/CBS 4, Townsquare Media  (ESPN Quad Cities 93.5, The HAWK 104.9, 97X WXLP, and B100 ), Mickle Communications, The Dispatch/Rock Island Argus and the River Cities Reader. In kind support has been received from Bill's Moving and Storage, Victory Enterprises, and Midwest Graphics Management.

The exhibit's final Illinois stop after Rock Island is with the Friends of Hancock County, Carthage, IL, from Nov. 1 to Dec. 14. A short video about the exhibition can be viewed at http://s.si.edu/1bSRDZd.

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The summer's headlines grew increasingly shocking:

• Malaysia Airlines Passenger Jet Shot Down Over Ukraine

• Israel Steps Up Airstrikes as Gaza Buries Dead

• U.S. Warplanes Strike ISIS in Iraq

The violence and instability, along with worries about the Federal Reserve ending its market-bolstering stimulus and raising interest rates, precipitated a negative return in July for the Dow Jones Industrial average, the first decline in 2014. Should you be taking steps to protect your portfolio?

If the recent geopolitical events have made you uneasy about the possible effects on your portfolio, now might be a good time to evaluate the real risks you are taking, says wealth management expert Chris Snyder, co-founder with Haitham "Hutch" Ashoo of Pillar Wealth Management, LLC, www.pillarwm.com. (Get their white paper, Intelligent Investing: Making Smart Investing Decisions In Today's Volatile Market, at the website.)

"You have to allocate your assets to avoid Undue Risk which will help protect your portfolio through  the inevitable wars, natural disasters, recessions and depressions that will occur," Ashoo says.  "That's right - not if, will. A well-diversified portfolio provides peace of mind."

Snyder and Ashoo offer these tips for weathering today's troubles - and those to come in the years ahead:

•  Ensure your portfolio is diversified.
Modern Portfolio Theory, developed by Nobel Prize-winner Harry Markowitz, tells us that 90 percent of the return in your portfolio is based on the allocation of stocks, bonds and cash, Snyder says.

"The percentages you allocate between these asset classes is far more important than timing the market or chasing around for the best manager, hedge fund, gold/commodities, dividend paying stocks or whatever Wall Street's next pitch is," he says.

•  Steer clear of active portfolio management.
Trying to outperform the markets involves active trading, which can have great impacts on your portfolio's net return. With active management normally comes high management fees and high portfolio turnover, which lead to higher taxes and transaction costs, potentially leaving Wall Street and the IRS the biggest winners!

"World-class investment management must rise above the noise from Wall Street and day to day news headline," Ashoo says.

• Never make financial decisions based on emotion.

Individual investors tend to buy and sell based on the emotions: greed and fear. When the markets are up, they tend to buy, hoping to catch a piece of the rise, yet when markets are losing, fear sets in and investors sell. Investing with emotion often leaves investors wondering why they are overweight in growth investments before a market drop and subsequently why they were out of the market when it recovered.

"Be sure that you and your investment advisers are qualified to understand and test the volatility and risk consequences your portfolio faces before the next big bad event happens " Snyder says.

About Chris Snyder and Haitham "Hutch" Ashoo

Chris Snyder and Haitham "Hutch" Ashoo are co-founders of Pillar Wealth Management LLC, (www.pillarwm.com), of Walnut Creek, Calif., specializing in customized wealth management advice to affluent families. Their unique five-step consultative process for new clients ensures they have a deep understanding of clients' goals. With a combined 51 years of experience, they are the authors of numerous published works, have addressed thousands of investors nationwide, and have been interviewed on radio shows across the country.