Gluten-Free Dining Tips (It’s Not Just About Calling Ahead)

[NFCA’s September newsletter (released this morning!) is filled with tons of great articles and information. In fact, we had so many articles, I couldn’t fit them all in. When I read these tips from Jennifer Fugo, I couldn’t wait another month to share them. So, I’m posting them here. For more tips from Jennifer, see her newsletter articles on Gluten-Free Smoothies and Choosing Healthier Gluten-Free Products. – Cheryl]

As if eating gluten-free on a daily basis isn’t stressful enough, dining out can easily push anyone over the edge.  I totally get why – you feel like you can’t trust what people say, you feel singled out and thus, playing the role of the ‘difficult one’ at the table.  Try as you might, the baggage of stress that you carry around with you isn’t going to make your dining experience any easier.  That’s why I share with my clients these four simple tricks that will help you develop the calm mindset of a savvy gluten-free diner.

Dining out won’t just decrease in stress simply because you’re armed with a list of ‘safe’ spots and you call ahead to speak with the manager.  Sure, it’s helpful to do these things – and you should do them – but the fact that you always need to be ‘on guard’ can ruin your ability to be fully present and sociable. Plain and simple, the true key to savvy dining comes down to your mindset.  Here’s what to do:

1)  Get a grip.  That’s right, you’ve got to rein in what we call the ‘monkey mind’ in yoga.  As your thoughts run wild increasing the sense of impending doom, there’s no way you’ll be able to be your wonderful self that friends, family or colleagues expect.  Your level of anxiety and fear will be mirrored back in chaotic and maddening ways.  No level of assurance will calm you down, thus making your entire time unpleasant.

Whether you want to spend a few minutes meditating or simply envisioning a peaceful and successful meal filled with pleasant conversation, you’ll be better off walking in with a calm mind than one that’s already annoyed.

2)  Breathe.  Simple, but effective.  Notice how you breathe when you experience stress – shallow and rushed.  Give yourself a few minutes before entering the restaurant or excuse yourself to the restroom to breathe deeply into your lungs.  Focus on the breath moving in and out of your nostrils.  Finally, smile with the intention of enjoying time with friends and family, or being professional and on point with colleagues.

Jennifer Fugo

3)  Get off on the right foot.  When interacting with the restaurant staff, remember that people are generally more likely to be helpful and go out of their way for you if you’re friendly, pleasant and polite.  For example, ask the server how they are today and tell them you appreciate their help.

4)  Share an appetizer.  If you know there’s a great gluten-free appetizer that’s safe for you, order it.  Don’t wait for everyone else to suggest options you can’t eat.  Having a shared plate of food, even if it’s just in the beginning, helps people bond and feel an authentic sense of community. Gracefully take your portion first to avoid any possible contamination as the plate passes around the table.

– Jennifer

Want your favorite restaurant to go gluten-free (and do it safely)? Tell them to get gluten-free training through NFCA’s GREAT Kitchens program.

About Jennifer Fugo

Jennifer Fugo is a certified Health Coach working with busy individuals seeking balanced dietary changes.  Named by Philadelphia magazine as a “Gluten-Free Guru”, Jennifer knows firsthand the challenges of overcoming food sensitivities as she is intolerant of gluten, casein and eggs. For more articles, recipes & upcoming events, visit Jennifer at www.glutenfreeschool.com.

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