Trans4mind Home Page
~ Making the Human Heart Visible ~

Looking for a better life?

Our online, interactive video workshops present the most effective methods of personal development, combined with personal support from expert life coaches.

Explore Article Library

General Guide to Healthy Ethnic Dining Out

By Dr. John Rumberger

The Healthy Way to eat out. The do's and dont's for your next ethnic meal. Covering foods fromm Chinese, French, Mexican, and Greek... Don't leave home without it.


Look for: stir-fry or steamed dishes with lots of vegetables, steamed rice (brown if possible over white), poached fish, and hot and sour soups

Avoid: fatty spareribs, fried wontons, egg rolls, shrimp toast and fried rice


Look for: steamed shellfish, roasted poultry, salad with dressing on the side, and sauces with a wine or tomato base

Avoid: high-fat sauces (bchamel, hollandaise, b"arnaise), croissants, pate, and rich pastries


Look for: plaki (fish cooked with tomatoes, onions and garlic) and kabobs (broiled on a spit with vegetables)

Avoid: dishes with large amounts of butter or oil and baklava


Look for: marinara, marsala, clam sauce and past primavera with vegetables and a small amount of oil. Simply prepared fish and chicken dishes are also good choices

Avoid: pasta stuffed with cheese or fatty meat and dishes with greasy or butter sauces


Look for: steamed rice, soba or udon noodles, yaki sobra (stir-fried noodles), shumai (steamed dumplings), tofu, sukiyaki, kayaku goban (vegetables and rice)

Avoid: shrimp or vegetable tempura, chicken katsu, tonkatsu (fried pork), shrimp agemono and fried tofu


Look for: fish, shrimp, and chicken with salsa made of tomato, chilies and onion. Order corn or flour tortillas as long as they are not deep fat fried.

Avoid: dishes with large amounts of cheese, sour cream, guacamole and refried beans cooked in lard.

Americans eat out now more than ever and this is likely not to change. Here are some tips in eating out:

Don't skip a meal on the day you are going out to eat

Eat a light snack (e.g. an apple, an orange, or a slice of low fat cheese) an hour or so before the meal thus avoiding overeating

Choose a restaurant that offers a variety of food including low fat options

Order more plant based foods - pick salads and deserts that emphasize fruits or vegetables; look for whole-grain pasta, bread, rice, and cereal

Order baked, not fried; grilled, not greasy

Ask about substitutions of lower fat, lower carbohydrate food as side dishes

Taste your food before adding salt, butter, sauces, or dressings

Order dressings on the side of your salads

Substitute healthier condiments such as mustard for mayonnaise, or pepper or lemon juice instead of salt

Resist the desire to "supersize" your meals

Make the salad your fist course with plenty of veggies and fruit

Eat slowly

Order food that requires work such as crab legs

Order water, sparkling water or mineral water with a twist of lemon - it's filling and has no calories (most diets insist on at least 8 glasses of water per day for a reason!)

Finish the main disk before you think about ordering desert

For dessert consider lower-fat, lower-calorie options such as fresh fruit, angel food cake or sherbet

About The Author

Dr. John Rumberger

I have dedicated my life to studying the heart and the blood that pumps throughout the human body. I have spent much of the last thirty years doing research and spending valuable time with patients, trying to better understand the heart.

My experience in the field is extensive, and includes achieving my doctorate in 1976 (Bio-Engineering/ Fluid Dynamics/ Applied Mathematics) from The Ohio State University Columbus, Ohio, with a dissertation on, A Non-Linear Model of Coronary Artery Blood Flow.

I then continued my education into my true love, medicine, when in 1978 I became a M.D. graduating from the School of Medicine at the University of Miami, Florida.

I became an Internist and then a Cardiologist. Since then, I have pioneered how the medical field views the process of blood flow through the heart. From my appointment as professor at the Mayo Clinic in Minnesota, to Medical Director at the HealthWISE Wellness Diagnostic Center in Ohio I have treated patients with heart problems. Though each patient is unique, the heart in each of us works the same way.


Careers & Employment
Grief & Loss
Kids & Teens
Public Speaking
Self Help
Self Improvement & Motivation
Sexual Relations
Stress Management
Travel and Leisure

From our extensive site, you'll find good info on many topics using this search:

A great way to support your Trans4mind Training is to use these popular and effective hypnosis downloads...

  • The Next Level ~ Designed to radically boost your performance in any field. It's based on a technique used by top athletes and other successful people to help them make a big stride forward.
  • Create Your Own Reality ~ Use the power of your unconscious mind to transform your life.
  • Deeper Self Respect ~ Use hypnosis to connect with your true inner worth.
  • Detach From Fear ~ Tune out nervousness and anxiety with hypnosis.
  • Generalized Anxiety Treatment ~ Use hypnosis as a generalized anxiety disorder treatment and you can feel calm today.
  • Improving Concentration and Focus ~ Learn how to discipline, direct and command your mind to improve your performance.
  • Exercise Motivation ~ Give you powerful keys to getting back on track with your exercise - and staying there.
  • Overcoming Shyness ~ Provides an invisible security blanket allowing you to develop social ease and overcome shyness.
  • Quick Confidence Booster ~ An audio hypnosis session that's specifically designed to get you (quickly!) back on track.
  • Stop Negative Thoughts ~ Learn powerful hypnotic techniques to stop negative thoughts before they start.
  • Overcoming Procrastination ~ Let hypnosis help you get on with what you need to do, when you need to do it. Let nothing hold you back.
  • Think Thin ~ Use hypnosis to re-train your brain and lose weight naturally... that's how to get and stay slim.
  • Fall Asleep Fast ~ Relearn how to fall asleep fast and enjoy a good night's sleep.
Search on an issue that interests or concerns you...

Trans4mind Training is the best thing we've ever done! It's a series of interactive video workshops covering the key challenges we all face in life - to help you achieve greater inner peace and true fulfillment.
Copyright © 1997-2016 Trans4mind Ltd