Dining Out Guide - CrossFit Uncensored

Transcription

Enjoy dining out healthfully on the Paleo diet.
Dining Out Guide
Tips for ordering
your Paleo meal
Lists of what to
order by type of
restaurant
Tips on enjoying
alcohol without
derailing your diet
Packed with Paleo tips and tricks for
eating in restaurants and on the go
New York Times best-selling author of The Paleo Solution
Table of Contents
Disclaimer........................................................... 3
About the author................................................ 4
Ch 1 - Learn to Eat Paleo...................... 6
What Is The Paleo Diet?..................................... 7
Building A Healthy Paleo Diet............................ 7
Lean proteins...................................................... 7
Fruits and Vegetables......................................... 7
Healthy fats........................................................ 7
Health benefits of a Paleo lifestyle..................... 9
Be vigilant about gluten.................................... 10
Ch 2 - Dining Tips & Tricks.................12
Before you go out............................................. 13
Finding a restaurant.......................................... 13
Be the one who picks the restaurant............... 14
Do your homework........................................... 14
Don’t show up hungry...................................... 14
Hold the breadbasket....................................... 15
Tell the server that you’re on a special diet...... 15
Pick a dish and ask some questions................ 16
Here are some other questions to ask:............ 17
Tell the restaurant staff to be aware of
cross-contamination......................................... 17
Be prepared to eat something plain................. 19
Bring your own condiments............................. 19
If it’s not perfect, don’t freak out...................... 19
Ch 4 - What’s Safe to Order................25
What’s safe to order......................................... 26
Breakfast Place or Diner................................... 26
Indian Food...................................................... 27
Chinese Food................................................... 27
Thai Food......................................................... 27
Italian Food....................................................... 28
Steakhouses..................................................... 28
Brazilian Steakhouse or Churrascaria.............. 29
Seafood............................................................ 29
Mongolian Grill................................................. 29
Kebab Place..................................................... 29
Sushi................................................................. 30
Barbecue.......................................................... 30
Mexican Food................................................... 30
Don’t forget the grocery store.......................... 31
Fast food.......................................................... 32
Ch 5 - Resources..................................33
Gluten Free Dining Out Card............................ 35
Avoiding Gluten Contamination - Tips for
Restaurants ..................................................... 36
Ch 3 - Building your Paleo Meal........21
Drinks............................................................... 22
Options for alcohol........................................... 22
Alcohol to avoid................................................ 23
Building your Paleo meal.................................. 23
Robb Wolf’s Paleo Dining Out Guide
2
Disclaimer
The Paleo Dining Out Guide should help you to better navigate food
allergies and sensitivities while enjoying the great food options our
local eateries offer.
HOWEVER - No system is perfect! A restaurant that you had success with on one day may be problematic on another day.
We have done our best to provide the tricks and tips that help
to keep us healthy on the road or dining out locally, but please
use your best judgment based on your unique situation.
- Robb Wolf
3
About the author
About this
guide
It’s a multimedia
guide, not just
another e–book.
You’ll see links
to bonus reading
throughout the
guide, as well as
video and audio
files to watch and
listen to.
So be sure to
read & click
whenever you
see sidebars like
this one. That
means there’s
bonus content
and more than
meets the eye!
Links throughout
the book are in
orange: like this!
So be sure to
click where you
see orange.
Robb Wolf, a former research biochemist is the New York Times
Best Selling author of The Paleo Solution – The Original Human Diet.
Robb has transformed the lives of hundreds of thousands of people
around the world via his top ranked iTunes podcast, book, eBook
programs, seminars, and popular blog.
Robb has functioned as a review editor for the Journal of Nutrition
and Metabolism, is co-founder of the nutrition and athletic training
journal, The Performance Menu, and co-owner of NorCal Strength &
Conditioning, one of the Men’s Health “top 30 gyms in America”.
We’ve also given
you big ol’ wide
margins, so if you
decide to print
this book you can
do so, and have
plenty of room to
take notes. It also
makes it easier to
read on screen, if
that’s your thing.
4
Robb is a former California State Powerlifting Champion (565 lb.
Squat, 345 lb. Bench, 565 lb. Dead Lift) and a 6-0 amateur kickboxer. He coaches athletes at the highest levels of competition and
consults with Olympians and world champions in MMA, motocross,
rowing and triathlon. Wolf has provided seminars in nutrition and
strength & conditioning to various entities including NASA, Naval
Special Warfare, the Canadian Light Infantry and the United States
Marine Corps.
Robb lives in Reno, Nevada, with his wife Nicki and their daughter
Zoe. You can follow Robb on Twitter and connect with him on his
blog, RobbWolf.com.
5
Chapter 1
LEARN TO
EAT
Paleo
What Is The Paleo Diet?
The Paleo diet is the healthiest way you can eat because it is the
ONLY nutritional approach that works with your genetics to help you
stay lean, strong and energetic! Research in biology, biochemistry,
Ophthalmology, Dermatology and many other disciplines indicate it
is our modern diet, full of refined foods, trans fats and sugar, that
is at the root of degenerative diseases such as obesity, cancer,
diabetes, heart disease, Parkinson’s, Alzheimer’s, depression and
infertility.
OK to Eat
Fruits
Vegetables
Lean meats
Seafood
Nuts & seeds
Healthy fats
Avoid
Dairy
Grains
Processed foods and
processed sugars
Legumes
Starches
Alcohol
Graphic: Food Lovers’
Primal Palate
Building A Healthy Paleo Diet
Lean proteins
Lean proteins support strong muscles, healthy bones and optimal
immune function. Protein also makes you feel satisfied between
meals.
Fruits and Vegetables
Fruits and vegetables are rich in antioxidants, vitamins, minerals
and phytonutrients that have been shown to decrease the likelihood
of developing a number of degenerative diseases including cancer,
diabetes and neurological decline.
Healthy fats from nuts, seeds, avocados, olive oil,
fish oil and grass–fed meat
Scientific research and epidemiological studies show that diets
rich in Monounsaturated and Omega-3 fats dramatically reduce the
instances of obesity, cancer, diabetes, heart disease and cognitive
decline.
7
Saturated fat has been demonized by our health authorities and
media. What is the basis for this position on Saturated fat? Are
current recommendations for VERY low saturated fat intake justified?
How much saturated fat (and what types), if any should one eat?
Without a historical and scientific perspective these questions can
be nearly impossible to answer. In this paper Prof. Cordain looks at
the amounts and types of saturated fats found in the ancestral diet:
Saturated fat consumption in ancestral human diets: implications for
contemporary intakes.
One of the greatest deviations away from our ancestral diet is the
amounts and types of fat found in modern grain feed animals vs.
the amounts and types of fats found in grass fed or wild meat, fowl
and fish. What we observe is wild meat is remarkably lean, and has
relatively low amounts of saturated fats, while supplying significant
amounts of beneficial omega-3 fats such as EPA and DHA. In this
paper Prof. Cordain and his team analyze the complete fatty acid
profile from several species of wild deer and elk. The take home
message is that free range meat is far healthier than conventional
meat: Fatty acid analysis of wild ruminant tissues: Evolutionary
implications for reducing diet-related chronic disease.
8
Health benefits of a Paleo lifestyle
stable
blood
sugar
reduced
allergies
clear skin
and better
teeth
burn off
stored
body fat
improved
sleep
patterns
balanced
energy
more
efficient
workouts
Graphic: Food Lovers’
Primal Palate
For most people, the fact that the Paleo diet delivers the best results
is all they need. Improved blood lipids, weight loss and reduced pain
from autoimmunity is proof enough. Many people however are not
satisfied with blindly following any recommendations, be they nutrition or exercise related. Some folks like to know WHY they are doing
something. Fortunately, the Paleo diet has stood not only the test of
time, but also the rigors of scientific scrutiny.
With a very simple shift we not only remove the foods that are at
odds with our health (grains, legumes, and dairy) but we also increase our intake of vitamins, minerals, and antioxidants. Here is a
great paper from Professor Loren Cordain exploring how to build a
modern Paleo diet: The nutritional characteristics of a contemporary
diet based upon Paleolithic food groups. This paper also offers significant insight as to the amounts and ratios of protein, carbohydrate
and fat in the ancestral diet.
9
If you bought this guide, you’re probably already eating a Paleo or
whole-foods based diet. So let’s jump right in to how to successfully
dine out when eating this way.
More on Paleo
What’s safe to eat?
Just as a quick refresher, here’s what to eat and what to avoid when
you’re eating a Paleo diet.
OK to Eat
Fruits
Vegetables
Lean meats
Seafood
Nuts & seeds
Healthy fats
Avoid
Dairy
Grains
Processed foods and
processed sugars
Legumes
Starches
Alcohol
Want to learn
more about the
Paleo diet or how
to get started?
Go here for
sample meal
plans, nutritional
breakdowns, a 30
day getting
started guide,
and more.
Be vigilant about gluten
If you’re dining out, you aren’t always able to put together an “Orthodox Paleo” meal. That’s okay, but we can always make better
(or worse!) choices. One could become fairly neurotic about “nonPaleo” items when dining out: Vegetable oils used in cooking, a bit of
crumbled cheese on a salad, some sugar in a Thai curry.
I’ve received literally thousands of questions along these lines over
the years from folks who are on the road, trying to eat well but who
are not (in my opinion) doing a very good job of risk assessment. For
example, Chipotle® is a fantastic option when traveling. Meat, veggies, salsa – heaven, right? Chipotle® DOES use some soy based
vegetable oil in their cooking procedures. Do you want to eat gobs
of this stuff daily? No, absolutely not, but when you are dining out,
or especially if you are traveling, you need to be smart about picking
your battles.
The above considered, If I were going to caution you to remain
vigilant about one thing, it would be gluten. A few caveats on that:
If you know for a fact you are highly reactive to dairy, corn, rice, soy
etc., apply the appropriate rigor to your foraging with those items in
10
mind. I’m not omniscient (ask Nicki) and the best I can do is throw
as large a net around the patterns I see from folks. I consistently see
folks REALLY benefit from a gluten-free diet. Not everyone is reactive
to gluten, but it’s pretty damn surprising how many folks are. So with
that in mind, shoot for a gluten-free dining experience. If you do that,
and don’t order things like cheese sauces, creamy dairy sauces, rice,
or beans, you will be about as Paleo as you can be while dining out.
Many of the tips in this guide will refer to avoiding gluten (and not
mention dairy, beans, or other grains) because gluten is often the
item that “sneaks” into foods. Beans, rice, other grains, cheese,
cream, and other non-Paleo foods are usually listed by their names
or as ingredients on a menu. However, gluten sneaks into lots of
things, both as an ingredient in processed foods, as a thickener for
sauces, or as a coating, breading, or dusting. Additionally, gluten is
more likely to get someone who is sensitive to it very sick. I cannot
tell you how many gut-bombs I’ve had while traveling, but the frequency has dropped off incredibly as I’ve learned how to navigate
even the dodgiest airport food.
About this
guide
Click the video
thumbnail to hear
more about this
guide and why
avoiding gluten
is so important.
That’s why often in this guide, I’ll say “gluten-free” instead of Paleo.
You should absolutely use your brain when ordering and keep other
non-Paleo foods off your plate when dining out. But gluten is
“Satan’s excrement” so I’ve paid special attention to it in this guide.
11
Chapter 2
dining
tips &
tricks
Before you go out
Finding a restaurant
Finding a restaurant where you can eat a Paleo meal might seem
like a daunting task, but it’s really not. Unless we are talking about
a deep fried fish joint or a vegan Thai Buffet (these really exist, look
at the University district of Seattle for an example) you can usually
spackle together some protein, veggies, and decent – if not “good” –
fats. You can do it kiddo; you just need to want to.
Look local and gourmet. The more “local”, “foodie”, or “hippie”
the restaurant, the easier it usually is to find something Paleo to eat,
and typically MUCH easier to make sure it’s gluten-free. Hippies may
be annoying but they take their dietary restrictions seriously. These
types of places often source local meat and produce, have grass-fed
or free-range meat, and know their ingredients really well. There’s
less of a chance you’ll end up unknowingly eating something you’d
rather avoid because the servers and chefs really know their stuff.
Ask around. If you’re out of town and aren’t familiar with the
options, ask a friend or colleague, or call a hotel and speak to the
concierge. Ask if there’s a place that has high quality ingredients
or sources local produce and meat. Use terms like grass-fed, freerange, humanely raised, local, or gluten-free when you ask.
Search online. Sites such as Yelp, Chowhound, Tripadvisor, and
Urbanspoon are websites where customers leave honest reviews
about places to eat. Check the resources section for a list of sites
that make it easy to search. Use some of the terms I mentioned
above. Gluten-free is a good place to start searching. Many of these
sites have apps for your phone or iPad to make things easier if
you’re on the go.
Practice your Google-fu. When Nicki and I travel we will search
for things like “Gluten-free Breakfast Atlanta” or “Best Breakfast
Boston”. The gluten-free search term should be burned into your
psyche – this is just a gimme. The folks who knowingly operate
a gluten-free establishment (or who advertise the ability to
accommodate gluten-free) save you a lot of hassle dealing with
a mouth-breaking wait staff that is not excited about your unique
snowflake status of “gluten-free, Paleo eater.” This one seems pretty
13
obvious to me, but again, folks forget about doing a little research on
their own.
Be the one who picks the
restaurant
If you’re dining out with other non-Paleo folks like colleagues or
family, be proactive in suggesting the restaurant. If you give a great
recommendation like, “I know this awesome Mexican restaurant that
has the best fajitas ever!” you’re more likely to end up where you
want to be.
Don’t make it a gloom and doom situation. Don’t say, “If you guys
pick the restaurant, I’ll have to eat a plain salad, I can’t order ANYTHING they have,” or, if someone’s suggested a restaurant, don’t
shout them down. Instead, stay positive, come prepared with great
recommendations, and you’ll be a step ahead. Again, this should
seem like common sense, but I’ve seen folks new to the Paleo/gluten-free scene who are a wee-bit pushy.
Do your homework
Search online ahead of time, use the resources section, be prepared
well ahead of lunch or dinner. Look for a restaurant’s menu online. If
there isn’t one, have a menu faxed or emailed to you.
If you’re still not sure what to order, call ahead, preferably when the
restaurant isn’t busy (don’t call five minutes before you go or during
peak mealtimes), and speak to the chef or manager. Use the questions later in this guide to ask them about what’s safe to order.
Don’t show up hungry
This is good advice for anyone who’s dining out, but it’s especially
important for people with allergies or who are eating Paleo. The hungrier you are, the more likely you are to make a mistake or knowingly
pick something that’s not good for you because you’re ravenous.
If you go to a restaurant hungry, bring a piece of fruit or something
to munch on, especially if people will be snacking on bread or chips
before the meal. Depending on the location, you can also ask for
14
starters that will work well for you. Mexican and Italian seem like the
place Paleo goes to die, right? Bollocks! Most Mexican restaurants
have some kind of a ceviche or shrimp cocktail, and one can always
find an Antipasti plate at an italian restaurant that includes salami,
olives, artichoke hearts and the like. Obviously, just make sure your
starter is not served on a crostini!
Hold the breadbasket
Many restaurants will bring out a basket of bread or chips as a
freebie while you wait for your food. If you think you can pull it off
without being rude, tell the waiter to hold the bread before he even
brings it out. If you’re dining with colleagues or in a situation where
this wouldn’t fly, when the bread or chips arrive, situate them away
from where you are. Pass them to the end of the table, and if anyone gets weird about it, tell them you’re allergic to wheat (or corn or
whatever) and that you’d rather it not be nearby. Or tell them you’re
on a diet and need to stay strong. Or tell them that you had a traumatic experience with bread (how DOES the Pillsbury Dough Boy
reproduce?!) when you were young and it’s making you uncomfortable. The “allergy” story is my main schtick when I’m dining with folks
I do not know. If someone asks about my situation I usually reply
“I’m seriously allergic to wheat...you do not want to be nearby if I
get a dose.” Allusions to explosive bathroom visits usually shift the
conversation to more palatable topics.
Tell the server that you’re on a
special diet
Try to be the last person to order. Ask the server to come over near
where you’re sitting so you don’t have to shout or struggle to be
understood. Tell him that you have food allergies and need to ask a
few extra questions about how the food is prepared. You may not
have allergies, but if you want the restaurant staff to understand your
problem, it’s easiest to explain it this way. Most everyone understands allergies, few people understand “quasi-autoimmune condition.” If you’re the last to order, the server will be going directly back
to the kitchen and will be less likely to forget what you’ve told him.
You could also ask the server right up front to ask the chef/cook/
manager what they recommend as far as a gluten-free option. This is
actually what I do most of the time and I’ve had a lot of success.
15
You’ll probably be making some concessions. Most restaurants will
be using factory farmed, non organic meat, and corn, soy, or other
oil for cooking. As I mentioned above, that’s not a big deal relative to
a gluten dose (for most folks). I little initiative on your part could save
you from eating something breaded or containing soy or corn.
If you do have Celiac or you’re very concerned about being on a
strict Paleo diet, this phrase is helpful, “If I eat wheat (eggs, soy,
beans, dairy, etc.), then I will get very sick in your restaurant.”
The “in your restaurant” bit is key, because while a server might not
take seriously someone who says they have an allergy, the mental
image of you collapsing, swelling up, or convulsing in their restaurant
is one that will probably make them take extra precautions on your
behalf.
How to talk to
the waitstaff
Click the
video thumbnail
to hear about
how a “white lie”
can save you a
“code brown.”
If your server appears not to understand, ask to speak with the
restaurant manager or the chef. Consider bringing along a dining
card to explain what you can and cannot eat. Cards are available in
a wide variety of languages. Check the resources section for printable cards that you can carry in your wallet and take with you to the
restaurant.
Pick a dish and ask some
questions
Use the tips in the “What’s safe to order section” and pick a few
dishes on the menu that look like they’ll be okay to order. Start by
saying something like: “I’m very allergic to wheat and dairy. I can’t
16
have anything made with flour, or bread crumbs, or soy sauce, or
dairy like cream or cheese or milk. If I eat wheat or dairy I will get
really sick in your restaurant. Could you please ask your chef whether
the _______ would be safe for me?”
And again, for me, I’m mainly focussed on the gluten/wheat issue.
You can decide how picky you want to be in all this.
Don’t assume that anything is gluten-free. Even if a menu item
looks safe, you might not realize that the chef’s secret recipe
includes flour or gluten. Omelets sometimes contain pancake batter.
Baked potatoes or grilled chicken can be coated with flour to make
the skins crispier. Always ask. I have paid the price way too many
times, please, learn from my mistakes.
Here are some other questions to ask:
• Has the food been dusted with flour before being sauteed or
fried?
• Do you make the soup from scratch, or does it come from a can?
Could I see the label?
• Are there croutons on the salad? Can you please leave them off?
• Are salads mixed in the same bowl?
• Do you make the salad dressing from scratch? What’s in it? If it’s
from a bottle, can I see the label?
• Has the food been marinated in any sauce? What was in it?
• Do you make the sauce yourself, or is it canned? Could I see the
label?
• Are artificial bacon bits or other meat substitutes used on potato
skins and salads?
• Is the oil used for the French fries also used to make the other
breaded products?
• Do you use imitation crab meat or seafood?
• What is used for cooking this menu item? Butter or oil? What
kind of oil?
• Is the meat or chicken battered in flour?
• Is there milk, cheese, or cream on that?
Tell the restaurant staff to be
aware of cross-contamination
Remind the server and the chef that cross-contamination with gluten
can make you sick in their restaurant. Let them know that your food
17
must be prepared on a clean cooking surface, with clean utensils.
Most restaurant staffers won’t realize that gluten cross-contamination could be a problem unless you let them know.
A good general rule of thumb is to treat any “bread or flour interaction” as you would treat raw meat or seafood. All chefs understand
that you don’t let other foods come into contact with raw meat. Separate cutting and preparing surfaces are used (you don’t slap a steak
down on a cutting board to trim and season it, then use the same
board to cut vegetables). If they treat bread or flour as they do raw
meat, you’ll be guaranteed a safer meal.
This is a tough concept for some chefs or cooks. Most health department standards are ONLY concerned with preventing foodborne
illness via bacterial contamination. From this perspective one could
reasonably use the same knife to cut bread as one would use to dice
lettuce and salad fixings. No bacterial contamination has occurred,
but plenty of gluten has made it’s way into food you might otherwise
consider to be safe.
Some other tips for restaurant staff:
• Clean the grill – if bread has been grilled on it, then your food
goes onto the same grill, it can have gluten in what would normally be a gluten-free dish
• Clean the knife – Don’t slice bread and then slice anything else
with that knife
• Use a new bowl for mixing salads – if your salad gets mixed
in a bowl that was used to toss a salad that contained croutons,
you could run into trouble
• Ask about fryer oil – if you do decide to order French fries, ask if
they are cooked in the same fryer oil with other breaded foods
• Use a frying pan – If I’m facing a grill that normally prepares
things like grilled toast as well as meat, I’ll ask if they can cook
my steak in a separate (clean!) frying pan.
If the restaurant seems accommodating or open to learning about
making gluten-free dining easier for its customers, think about
giving them a copy of Avoiding Gluten Contamination – Tips for
Restaurants from the Resources section. These printable guides
give a quick overview of easy steps a restaurant kitchen can take to
make sure gluten contamination isn’t a problem for their customers.
18
Be prepared to eat something plain
Sometimes you’ll end up at a restaurant and can’t figure out anything
that might be safe. In this case, be prepared to eat something that
isn’t necessarily your first choice. Ask for a large salad topped with
plain grilled meat and some olive oil to dress it up. Ask if the cook
will saute some plain meat or fish in butter or olive oil and steam
some vegetables on the side. It may not be the best meal ever, but
you’ll make it through the event with something to eat that won’t
make you sick or have you running to the bathroom. All that said, I’d
say my most consistent gluten contamination is actually via salads.
Bring your own condiments
Buy small reusable containers or bottles and fill them with some of
your favorite condiments. If you’re going to a Japanese, Thai, or
Chinese restaurant, it can be helpful to have coconut aminos on
hand as a soy sauce substitute. Fill a small container with your
favorite homemade salad dressing and bring it along for dressing up
salads. Stash gluten-free condiments like mustard, ketchup, or pickles at your office and grab them on the way out if you feel like they’d
enhance your meal.
Don’t sweat the
small stuff
Click the video
thumbnail to hear
more about why
sometimes it’s
better to just keep
it simple and not
be too neurotic
about getting a
100% Paleo meal
when you’re
dining out.
If it’s not perfect, don’t freak out
Dining out is supposed to be fun. For many of us, it is an absolute
luxury to have food prepared for you by someone else, and not have
19
to clean up afterward. Use your mealtime to connect with the people
you are dining with. Have fun, enjoy the conversation, and enjoy the
food (but don’t focus on it to the detriment of the fellowship you’re
having). If you’re dining alone, enjoy the food as much as you can,
but then move on with your day and with your life. It is only one
meal.
If you end up eating something that isn’t perfectly Paleo, even if you
reach into the breadbasket and eat something you regret, don’t let
it ruin your week. Learn from the experience, decide what steps you
can take next time, and move on. Get right back on track at the next
meal or snack.
20
Chapter 3
building
your Paleo
meal
Build your Paleo dinner
Drinks
The waiter will usually take your drink order first. Here are some
good beverage options:
• Water with lemon or lime
• Seltzer water with a lemon or lime
• Unsweetened tea (black or green, hot or iced)
Stay away from sodas and sweetened beverages. As a general rule,
avoid alcohol.
Options for alcohol
There’s really no situation where you MUST order alcohol (seltzer
water with a lime is a convincingly alcoholic-looking drink if you’re
at a bar with friends or colleagues), but if you want to drink, here are
some good options that won’t throw you too far off track.
• Norcal Margarita - see the sidebar
for a recipe
• Red wine, white wine, champagne
• Beer – sorry, kids – NO BEER.
Beer is made from grains and is no
bueno. Sorghum beer is an option if you must have beer. Bard’s
and Redbridge are decent brands.
Cider is another option – Woodchuck and Angry Orchard are two
favorites.
• Tequila – stick to brands that are
100% agave (otherwise, the rest is
all sugar). Patron is a good brand.
The color doesn’t matter (silver vs. gold) – it just tells you something about what type of container it was distilled in.
• Vodka – if you can find a gluten-free vodka, this can be a safe
bet. Some are made from grains or potatoes, and others are corn
or grapes. Tito’s vodka is actually great, and certified gluten-free
How to make
a NorCal
Margarita
Shake with ice:
• 2–3 shots of 100%
agave tequila
• Juice and pulp of one
lime
Add soda water to taste.
Enjoy.
Here are the reasons this
drink is great:
• Tequila is gluten-free.
Rum is fine in this
drink as well.
• Lime juice mitigates
the insulin response
of the alcohol, keeping your blood sugar
more stable.
• Lime juice provides
a net alkaline load
when it gets to the
bloodstream, which
we want to shoot for.
• The CO2 bubbles in
the water help move
the alcohol into your
blood more quickly.
Drink less, get your
buzz faster.
Better living
through chemistry!
22
(made from corn). Other safe brands are Ciroc (made from
grapes) and VuQo (coconut).
• Brandy and Cognac are both made from distilling wine, so they
are good to go.
• Rum is ok – stick to a 100% sugarcane version rather than one
with molasses (10 Cane is a good brand). The color doesn’t matter as much, for the same reason as tequila above.
Alcohol to avoid
Avoid these alcohols, which are made from grain mashes or distilled
using grains:
•
•
•
•
•
•
Beer (except sorghum or cider)
Sake
Whiskey
Bourbon
Scotch
Gin
Now, all that said, a distilled spirit like whiskey should be gluten-free.
If you understand what the physical process of distillation entails,
this would make sense. The problem that occasionally arises is that
casks used to age spirits MIGHT have been used in beer manufacture. Also, for some damn reason, wine manufactures are using
gluten to “clarify” their wine! This is why I stick with agave tequila or
ciders for most of my boozing.
Building your Paleo meal
We will get into specifics about what to order at different types of
restaurants later in this guide. However, as a general rule, keep in
mind that you want a little of each of the big three: protein, carbs,
and fat. Protein will come from meat, poultry, seafood, or eggs.
Carbs should come from fruits and veggies. Fats could be olive oil,
butter, coconut milk, or avocado.
Here are some common rules that will help you get through a Paleo
meal when you’re at a restaurant:
Meat – Ask for it grilled or baked. Ask them to cook in butter instead
of oil, or grill it dry. Order without sauces or with sauce on the side
23
if you determine the sauce is safe. Burgers are easy – order with no
bun or wrapped in lettuce. Get a side of guacamole or plain avocado. Most burger joints will make your meal “protein style” wrapping
the meat with lettuce and veggies. Occasionally they will cook your
burger in a way the minimizes the likelihood of gluten contamination
if you tell them you have a wheat/gluten allergy.
Sides – Replace starchy sides like rice, beans, potatoes, and pasta
with vegetables. Steamed or grilled veggies are a good choice. If
you see baked potatoes on the menu, ask if they have baked sweet
potatoes instead. If you are a hard charging athlete who needs to
top off muscle glycogen, obviously a potato or sweet potato will be a
smart option.
Salads – A salad doesn’t have to be a side – it can be a meal if you
know how to order. Get the biggest salad you can. Ask for extra
meat (grilled steak, chicken, or seafood) or hard boiled eggs to add
protein. Ask if you can add in extra toppings like grilled vegetables
to dress it up. Hold the croutons and dressing. Ask for olive oil and
vinegar or dressing on the side. I love blue cheese dressing but it
usually has gluten in it.
Dessert – If you want dessert, try fresh fruit and nuts, grilled fruit
(peaches, pears), or a flourless chocolate torte (don’t assume it’s
really flourless, ask about the ingredients). Don’t forget a doppio
espresso!
24
Chapter 4
what’s
safe to
order
What’s safe to order
These are some common types of restaurants that you may find
yourself in. If you have suggestions for other types of restaurants we
didn’t include in this guide, contact us and let us know.
Breakfast Place or Diner
Ordering breakfast is an easy option if you’re eating at a diner
(anything from a truck stop diner to chains like IHOP, Waffle House,
or Denny’s). Order your meal à la carte. Most “breakfast combos”
don’t save you money anyway, because they are loaded up with fried
potatoes and pancakes. So order from the à la carte menu. Eggs
(fried, scrambled, poached, however you can get them), sausage,
bacon, ham, and steak are all usually a safe bet. It’s a good idea to
inquire about whether the sausage is gluten-free.
Order fruit instead of hash browns, but ask if the fruit is sliced with a
knife/on a cutting board that also accommodates bread preparation.
My favorite breakfast place in Chico taught me this lesson the hard
way. Say no to the toast, biscuit, and short stack of pancakes.
Remember, you can ask to have your meal cooked in a clean frying
pan if you are facing the prospect of your eggs being cooked on a
grill with french toast.
Sometimes omelets can be a good option but many restaurants
(IHOP is one that states it directly on their menu) add a scoop of
pancake batter to the omelet to fluff it up. Ask what they put in the
omelet, and whether the eggs are fresh-cracked to make each omelet or whether they come from a bag. I’m not joking! Many chain
restaurant kitchens use a huge 5-gallon or larger bag of mixed, precracked eggs which also sometimes has weird preservatives or other
ingredients. If in doubt, just order two eggs instead of the omelet. If
you are REALLY concerned about the quality of the establishment,
hard boiled or poached eggs are pretty bulletproof.
If you’re not in the mood for breakfast, most diners have the option
of a large salad topped with meat or hard boiled eggs (hold the croutons), or a grilled piece of meat with a side of vegetables.
Avoid fried foods, the bread, and the pancakes.
26
Indian Food
Indian meat dishes such as chicken tikka masala, tandoori chicken (or fish or shrimp), and chicken or lamb curry are almost always
gluten-free. The same goes for the vegetable based curries. For the
most part, wheat flour is not usually used as a thickener in Indian
food, but you should certainly ask.
Pre-made Indian food sauces may contain any number of gut-irritating ingredients (wheat, preservatives, seed oils), so finding an Indian
restaurant where sauces are made from scratch is a great way to
make sure you stay Paleo. Call ahead, tell them you have allergies,
and ask if they make sauces from scratch.
Watch out for dishes with maida flour and with suji (wheat). Avoid
naan and flatbreads, as they are made with wheat. Anything fried is
a no-go, as are lentil or bean dishes, rice, or anything that has the
word “paneer” in it (a type of cheese).
Chinese Food
Chinese food presents a challenge when it comes to eating Paleo,
mainly because of the sauces. Soy sauce (which is fermented with
wheat, and of course made of soy) is featured in almost every single
dish. If it has a brown sauce on it, you can bet it was made with soy
sauce.
Your best option is probably to find a Chinese restaurant that caters
to gluten-free customers. Some higher end Chinese restaurants have
labeled gluten-free dishes on their menus (PF Changs® is one), and
you can also check through some of the websites in the resources
section to see if such a restaurant is available near you. If you’re
stuck with no other options, stick with plain steamed food, like
steamed vegetables with shrimp. And if you’re prepared, you’ll have
your own coconut aminos with you, so you can dress it up a bit.
Stay away from anything breaded, fried, or in a brown sauce.
Thai Food
Most Thai food is naturally gluten-free. Use the standard restaurant
tips – ask about sauces and unfamiliar dishes, but a pretty safe bet
27
is to order any coconut milk-based curry (red, green, masaman,
panang) with meat (beef, chicken, pork, seafood). Hold the rice.
Chicken satay (chicken on a stick) is a great appetizer that can end
up being a main dish if you order two of them, and add a salad or
vegetable side. However, I have had several Thai places bring out my
satay sitting atop a piece of Wonder Bread! I now routinely ask if this
is how the satay is served. Wacky.
Avoid wheat-coated fried appetizers and noodle dishes.
Italian Food
It might seem like you’re doomed if you have to go to an Italian restaurant, but that’s totally not the case. Many restaurants offer gluten-free dishes, but it’s best to skip the gluten-free pasta, as it’s still
made of gut-irritating grains.
Ask them to hold the breadbasket so you won’t be tempted. Order
a grilled or baked steak, chicken, or fish dish. Ask for vegetables instead of the pasta that comes with most dishes. A dish like spaghetti
and meatballs can still be enjoyed – ask for it without pasta, and with
a side of steamed vegetables. Mix the vegetables into the sauce
and meatballs, and enjoy! Use your imagination this way, and you
can have a wonderful Italian dining experience. Cioppino (a seafood
stew) is my go-to option in better Italian restaurants.
Avoid pasta, bread, and fried dishes like Chicken Parmigiana.
Steakhouses
Steakhouses make dining out easy, so long as cross-contamination
issues are addressed. Order a grilled steak. Many steakhouses offer
a baked sweet potato (instead of a white potato) and a variety of
vegetables to choose from. Order the vegetables steamed or grilled.
Many times, a big salad is an option as a side, which can be tasty
when you top it with steak. Some steak houses also have excellent
grilled or baked chicken and seafood options. Again, just ask if there
is a possibility of cross contamination from the grill. If so, alternate
cooking methods can be used.
Skip the bread basket and sides like mashed potatoes and mac &
cheese.
28
Brazilian Steakhouse or
Churrascaria
If you’ve never dined at an authentic Brazilian steakhouse, try one at
your first opportunity! Usually you’ll find a huge salad bar, along with
servers who bring swords of meat (yes, swords! with grilled meat!)
to your table and slice off pieces for you. It’s easy to eat Paleo at a
place like this. Every time I’ve been to a churrascaria, about the only
thing that wasn’t safe to eat was the mashed potatoes and the desserts. Fill up on meat and veggies. Another tip is to show up hungry!
These places are usually $40-50 per person, so you’ll want to be
sure you “get your money’s worth.”
Seafood
Fresh seafood is a wonderful option, and it’s usually easy to stay
Paleo at these places. You should be getting used to this by now:
order grilled, baked, or steamed seafood with vegetable sides.
Avoid creamy sauces or fried dishes.
Mongolian Grill
These restaurants can be a fun dining experience (you load up a
bowl with raw meat and veggies, top it with sauces, and watch as
the chefs cook your meal on a large round grill with long sticks).
However, if you’re gluten-intolerant, these restaurants may not work
for you since they usually don’t clean the grill between customers.
You can ask them to clean it, but if you do, leave a big tip at the end!
Cleaning the grill may work for the mildly gluten intolerant, for me it’s
still not enough.
Load up on meat and veggies. Skip the noodles and brown sauces
at the end. Usually the garlic, ginger, and chilies are okay. Many of
these places bring around rice and sesame pancakes. Skip those
and just go back for a second round of meat and veggies.
Kebab Place
These can be wonderful, flavorful places to build a Paleo friendly
meal. Any grilled meat is fine. Get a side of one of the tasty veggie
29
salads or try the baba ghanoush (eggplant dip). Hold the rice and
pita. Tabouli salad has cracked wheat as an ingredient, so avoid
that too.
Sushi
If a restaurant has sushi, you’re in business. Order sashimi (plain fish)
without rice or specially made rolls without rice. Many sushi places
have rolls wrapped in a thin slice of cucumber. If you don’t see it on
the menu, ask. Sushi chefs are usually happy to accommodate special requests.
Most sushi is naturally gluten-free; exceptions include unagi, which
is cooked eel marinated in soy sauce, and any tempura-based dishes, which are coated in wheat-based batter. Most wasabi is safe, but
bring your own coconut aminos to use instead of soy sauce.
Avoid stir-fried Japanese dishes and miso soup, since they often
contain wheat or soy.
Barbecue
Barbecue can be a great choice. Grilled or smoked meats are a safe
bet, but try them with a dry rub or smoked instead of ordering sauce
coated dishes. Unless the restaurant makes their sauce from scratch
and you’re comfortable eating it because you know the ingredients,
it’s a safer bet to skip the sugary sauce.
Usually a salad or vegetables are available as a side.
Skip the buns, breads, and sides like mac & cheese.
Mexican Food
Mexican restaurants can be some of the tastiest places to eat, and
are easy to stay Paleo (or at least gluten-free) if you avoid some
common pitfalls. Try to order chicken, steak, carnitas, etc. instead of
ground beef if you can since the quality of the meat is usually better.
Order fajitas and ask them to hold the tortillas and beans, ask for
extra salsa and guacamole with them. Order a taco salad without
the fried shell, hold the cheese, add guacamole to the top. Another
30
option is to just pick the taco with the best ingredients. Then don’t
eat the tortilla.
If you tolerate corn, you can order almost any meal and ask for corn
tortillas instead of flour. (I DO have corn tortillas at least a few times
per month...this is where you need to figure out your own physiology
and how you do with various foods).
Hold the chips. Skip the fried foods, beans, cheese, and rice.
Don’t forget the grocery store
If you’re in a hurry and must eat on the go, it only takes a few more
minutes to run inside a grocery store than it does to circle through a
fast food drive-through window. The food will be way better, too!
If there’s a Whole Foods nearby, you’re set! They have a huge salad
bar, dozens of prepared dishes (like garlicky kale, roasted sweet potatoes, broccoli with bacon, menus change daily), as well as a “meat
bar” with grilled, smoked, and baked meats. Each dish lists the
ingredients and allergens. Other gourmet grocery stores often have
similar food bars, so stop in and see what they have. More grocery
store options are:
• Deli counter: Get several ounces of gluten-free sliced deli meat
(Boar’s Head is a good brand), browse their prepared entrees
(grilled vegetables, grilled meats, etc.), or grab a prepared rotisserie chicken.
• Salad bar: Make a big salad, top it with deli meat or hard boiled
eggs. Most salad bars have olive oil and vinegar so you can skip
the other salad dressings.
• Produce section: Grab some fruit, raw veggies like baby carrots, pre-cut veggies like celery (then grab some almond butter
from the peanut butter aisle), or get an avocado (you can swipe a
knife, spoon, and salt and pepper from the salad bar).
• Seafood counter: Most grocery stores offer pre-steamed shrimp
(or offer to steam them for you if you buy a pound). Some have
sushi counters and a chef to make sushi to order – go for sashimi.
• Canned fish: Sardines, tuna, herring, wild salmon, and mackerel
are all good options. Look for ones packed in water or olive oil
and check the label in case there are any non-Paleo ingredients.
31
Fast food
As a last resort, yes it can be done. Be aware that when you eat fast
food, you’re swallowing a ton of preservatives, colorings, flavorings,
and who knows what else. If you must eat from a fast food restaurant, order a burger wrapped in lettuce instead of a bun. Many fast
food places have a side salad, the burger would be tasty on top. If
you have to eat in the car and can’t stop to use a fork, just get a lettuce wrapped burger. Consider it something to tide you over and get
back on track with wholesome food for your next meal.
Don’t eat the fries. They are probably cooked in hydrogenated oil
(trans fats) or seed oils, which are unstable at high temperatures
(oxidation, which is bad for you).
A few fast food chains that are preferable:
• Chipotle – This chain actually seeks out humanely raised meat
and local produce as much as possible, and their food is pretty
tasty. Get the burrito as a bowl (no tortilla) and get meat (chicken,
steak, barbacoa, carnitas), fajita veggies, lettuce, salsa, and guacamole. Skip the chips, rice, beans, cheese and sour cream.
• In-n-Out Burger – Order double meat, extra tomatoes, grilled
onions, protein style, hold the spread. You’ll get a lettuce
wrapped burger with yummy toppings inside. Skip the tomatoes
and onions if you want, but they’re good!
• Five Guys – Ask for double meat, all the veggie toppings,
wrapped in lettuce.
32
Chapter 5
Resources
Resources
That’s it! I hope that after reading this guide you’re a smarter
“diner–outer”. If you have questions, get in touch with us and let us
know. We welcome your feedback - good, bad, or apathetic!
Here are some additional resources that might be helpful on your
Paleo dining out journey.
Robb Wolf forums - Post a thread with questions, compare notes
with thousands of other Paleo people
Chowhound forums – A great place to ask for recommendations on
restaurants in other cities or tips on dining while traveling
Gluten-free Registry – list of gluten-free restaurants
Special Gourmet Allergy Cards – printable allergy cards for chefs in
many different languages
Celiac Travel Cards – printable cards in different languages that say
you are gluten-free
PaleoGoGo – Use this app on your Apple or Android device to get
Paleo & Primal meal recommendations on the go at over 300+
leading chain restaurants in the United States
The next two pages contain printable information that you can take
with you to restaurants.
34
Gluten Free Dining Out Card
I have a severe allergy to wheat and have to
follow a strict gluten-free diet.
I can become very ill in your restaurant if I eat food
containing flours or grains of wheat, rye, barley, and oats. Does
this food contain flour or grains of wheat, rye, barley, or oats? Is it
cooked with wheat flour, batter, breadcrumbs, or sauce?
If you are at all uncertain about what the food contains, please tell
me. Thank you for your help.
Avoiding Gluten Contamination
Tips for Restaurants
I am a regular at your restaurant, and I am seriously allergic to gluten
(present in wheat, barley, rye and oats). Even trace amounts can make
me very ill in your restaurant. I love eating here and would like to continue doing
so. I would greatly appreciate your cooperation in taking a little extra effort to make
sure I don’t get sick.
Here are some tips to help me eat safely
A good general rule of thumb is to treat any “bread or flour interaction” as you would treat raw meat or seafood.
Most health department standards are ONLY concerned with preventing foodborne
illness via bacterial contamination. From this perspective one could reasonably use the same knife
to cut bread as one would use to dice lettuce and salad fixings. No bacterial contamination has
occurred, but plenty of gluten has made it’s way into food I might otherwise consider to be safe.
Some other helpful tips for restaurant staff
• Clean the grill – if bread has been grilled on it, then my food goes onto the same grill, it can have gluten in
what would normally be a gluten-free dish
• Clean the knife – Don’t slice bread and then slice anything else with that knife
• Use a new bowl for mixing salads - if my salad gets mixed in a bowl
that was used to toss a salad that contained croutons, this could
cause cross-contamination.
• Ask about fryer oil – if I am ordering a fried dish, it
cannot be cooked in the same fryer oil with other
breaded foods.
• Use a frying pan – if you use a grill that normally
prepares things like grilled toast as well as meat,
please cook my steak in a separate (clean)
frying pan.
Thank you for your help!
www.robbwolf.com

Dining Out Guide - CrossFit Uncensored

Transcription

Similar documents

flyer

Dining room Functionality

Maggiano`s Little Italy.indd

Cottswood Interiors 8x7.7_00043894

lurcat naples

sAlTy`s on The coluMbiA

Sarento`s Italian Restaurant - Architectural Design Consultants, Inc.

Property Brochure - The Heidi Klum Estate

campiello naples

NexDine Catering Information

Robb Wolf The Food