Celiac disease is an autoimmune disorder that affects the small intestine in people of all ages. Depending on the severity of the reaction to the disease symptoms can include fatigue, diarrhea, and the inability to absorb nutrients. Celiac disease, also referred to as being gluten-intolerant, refers to an intolerance to gluten, a protein found in wheat, bulgur, couscous, barley, spelt and rye, to name a few. Gluten is not strictly in grains and can also be found in everyday products like toothpaste, ice cream and even ketchup. Worldwide, Celiac disease occurs in almost 1 percent of the human population, so for all of you sufferers out there you are not alone, and thankfully there are many resources to help you.
Mexican food can certainly be one of the more challenging cuisines when eating out, as there aren’t many low-fat items to choose from, and several dishes are full of fried foods. Add on calorie-filled margaritas and tortilla chips to start and you are already filling up on unneeded fat and calories before having even ordered your main course.
Dishes at Mexican restaurants are usually on the larger side with the addition of rice and beans accompanying the meal. To help prevent overeating, I would first suggest ordering a house salad, which should entail tomatoes, cucumbers, corn and some avocado for your healthy fat. This starter salad will also help in the avoidance of eating the full entree when it arrives or you can ask for half the portion to be put in a to-go container.
Some terms that you should look to avoid on the menu are: fried, crispy, refried, breaded and cheese. Instead look for items that are baked or grilled and request sauces on the side so you can control the amount on your food.
I love eating all types of foods and when I’m asked what my favorite is my answer can range from Mexican to Thai to Indian to Italian to Spanish and the list goes on. It really just depends on what day you ask me. With that said, eating out in restaurants that specialize in these types of cuisines can be difficult to navigate, especially when trying to keep to a healthy, everyday diet.
Cooking at home you know exactly what is going into your food, but eating out we have less of that control and therefore, this month at DietsInReview.com, we are kicking off a series entitled “How to Dine Out.” Each week we will focus on a cuisine to help guide you through common choices you will find on menus at these types of restaurants.
One of the main reasons I recommend having two meals, one of which being a small meal such as an appetizer, is to help avoid overeating. This may sound counter intuitive, but with busy schedules we can tend to eat late or not have much time and therefore end up gobbling up as much food as we can in one sitting. Shortly thereafter we are left having over consumed calories, feeling stuffed and lethargic.
It can take up to 15 minutes for your brain to register with your stomach that food is in your system, a large proponent for overeating. Many times we will keep eating the food that is on our plate waiting for that “feeling of full,” only to have completely surpassed it. Eating a snack or appetizer prior to eating your main meal will help start that communication between your stomach and your brain, so by the time you go to eat your main course you will only need to eat a portion of it to fulfill your bodies’ needs.
As a health counselor I can’t help but look into the shopping carts of fellow shoppers to see what types of products and produce they load into their carts. In some cases I have had to fight the urge to question some shoppers as to why they just selected a product full of sugar, fat and artificial ingredients.
Below are some quick tips to help move your regular shopping list to a nutritious filled list:
Typical food items on shopping list:
- White Bread
- White Rice
- Salmon
- Chicken
- Vegetable Oil
Nutritious shopping list:
- Whole Grain Bread (not just whole wheat)
- Brown Rice
- Wild Salmon (not farmed)
- Free-Range, Antibiotic-Free Chicken
- Olive Oil or Coconut Oil
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