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Eating Well On The Road

Eating Well On The Road

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Eating Well On The Road

281 pagine
2 ore
Feb 12, 2013


Eating Well on the Road focuses on an easy to implement Lifestyle Plan, and includes tips, strategies and resources that will help you lose weight and keep it off -- at home, as well as on the road. This common sense approach to weight loss helped travel writer Candy Harrington and her travel photographer husband Charles Pannell, shed pounds, lower their cholesterol levels, and avoid hypertension.
This handy resource includes over 100 low-calorie recipes, plus details about:
·How to Really Read Labels
·Implementing Menu Planning
·Finding the Right Snacks
·How to Dodge that Hidden Sodium and Lower Your Blood Pressure
·Fast Food Restaurants to Choose and Avoid
·Cutting Calories When You Fly
·Keeping it Healthy at Restaurants
·Road Trip Dining Dos and Don’ts
·Healthier Food Choices on Cruise Ships
·Dodging Calories at Cocktail Receptions

Feb 12, 2013

Informazioni sull'autore

Known as the guru of accessible travel, Candy Harrington has been writing about travel for wheelchair users and slow walkers exclusively for over 20 years. She’s the founding editor of Emerging Horizons, and the author of the classic Barrier Free Travel; A Nuts and Bolts Guide for Wheelers and Slow Walkers.Tape measure in hand, Candy hits the road often, in search of new accessible travel finds. And when she’s not on the road, she enjoys spending time with her travel photographer husband at their home in the Sierras.

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Eating Well On The Road - Candy B Harrington

Eating Well on the Road

A Travel Writer’s Strategy for Weight Loss, Health Eating and Lifestyle Changes

By Candy B. Harrington

Copyright 2013 Candy B. Harrington

Smashwords edition

Smashwords Edition, License

This ebook is licensed for your personal enjoyment only. It may not be re-sold or given away. If you would like to share this book with another person, please purchase an additional copy for each recipient. If you’re reading this book and did not purchase it, or it was not purchased for your use only, please return to and purchase your own copy. Thank you for respecting the hard work of this author.

To Charles

Table of Contents

Preface—My Journey

1. The Lifestyle Plan

2. Menu Planning

3. At The Supermarket

4. Candy’s Favorite Recipes: Lunches, Salads, Sides and Fixin’s





5. Candy’s Favorite Recipes: Appetizers, Dinners and Desserts




Mexican Favorites


Stews and Soups


6. For the Carnivores

Carnivore Recipes

7. The E Factor

8. Take it on the Road

9. Fast-Food Strategies

10. Casual-Dining Restaurants: A Nutritional Quagmire

11. Day by Day on the Road

12. Other Dietary Challenges on the Road

Epilogue—Keeping it Up

About Candy B. Harrington



Many people helped or inspired me with the production of this book, as well as with the adoption of my own Lifestyle Plan. Although it’s not an inclusive list, I’d like to offer a special word of thanks to the following folks:

To the Healthy Living gals—Muril, Dusta, Rebecca, Dawn, Debi, Sherry, Natasha and Kris—for their constant encouragement, motivation and friendship. Keep up the good work, girls!

To Grace, for letting me bounce ideas off her during my monthly hair appointments. And for being a great fill-in chicken sitter.

To Linda, Erin and Claire for taking care of our fine feathered friends and holding down the fort while we were traveling on editorial research trips.

To Mark, our mountain neighbor, who gave me the idea for a tasty chicken chili dish.

To Connie, who gave me countless ideas for new recipes. Granted, some worked better than others, but all in all, it really stimulated my creative process.

To Noreen, for seeing the potential in this book. And for always supporting me.

To all my Facebook friends, writer colleagues, message board pals and Twitter buddies, who shared recipes, lent moral support, offered words of encouragement or just made me laugh. Your efforts and kindness are greatly appreciated.

And, most of all, to Charles, for helping me sort out recipes, cooking and shopping with me, trying new dishes, creating the illustrations, providing a super cover image and generally being supportive. And for not grousing too much when I made a real flop in the kitchen. I love you!

Table of Contents



My Journey

People make lifestyle changes for a variety of reasons. Some are motivated by fear, some are goaded into it, and others truly want to turn over a new leaf. My own journey—and it was a journey, —began with a 4 a.m. visit to the emergency room.

Until now, whenever I’ve told this story, I’ve just said that I went to the emergency room for an unrelated medical issue, only to discover that I had dangerously high blood pressure. But that all sounds so cold and clinical, so, in the interest of full disclosure, I’ll now admit that I ended up there because of a hemorrhoid and my extreme fear of blood. My blood, and lots of it—in a place it clearly shouldn’t have been! I immediately woke Charles, my drowsy husband, and off we went. So I guess you could say my own journey began with fear.

In reality, the emergency room physician was more concerned about my blood pressure (220/180) than my bleeding. In fact, the latter proved inconsequential; however, if I hadn’t made that trip to the emergency room, the former might have killed me. I was given Ativan and Lisinopril to get my blood pressure down, and wasn’t allowed to leave until it had dropped to within a normal range. Truth be told, after I took the Ativan, I was a little loopy, so it’s all a bit hazy. In the end, I was sent home with a prescription for Lisonpril and instructions to follow up with my own doctor.

Therein lay my first problem. I didn’t exactly have a doctor. (After all, I felt fine.) Suffice it to say that it took a while to locate a physician I could live with. I’ll be honest; I’m not a huge fan of Western medicine, as I think many drugs are overprescribed, and some diagnostic procedures are overused. Granted, I’m not a medical professional; however, I was reluctant to turn my health over to an overzealous doctor. I wanted to find someone with a more holistic approach, and that took time. But in the end, I was happy with my choice.

Unfortunately, on my first visit to my new doctor, my blood pressure was still on the high side, so he added yet another prescription (Norvasc) to my collection. He also stressed that it was important for me to cut back on sodium, as it could help lower my blood pressure naturally. He said that if I did that, and my blood pressure improved, I could, perhaps, go off the Norvasc.

Meanwhile, Charles started to worry about his own blood pressure, so he found a doctor and proceeded to get poked and prodded and subjected to just about every test in the book. (After all, we had insurance.) He endured that very same shotgun approach that I always try to avoid. He ended up switching to my doctor, and was diagnosed with high blood pressure and high cholesterol. He came home with his own collection of prescriptions, along with the suggestion to cut back on sodium.

So we started reading labels and lowering our sodium intake. In the process, we not only felt better, but also started to shed a few pounds. We both came to the realization that sodium was only part of our problem: We needed to lose weight, too. We realized that we didn’t pack on the pounds overnight, so we knew there wouldn’t be a quick fix. We didn’t want to go on diets, because diets are usually temporary. We wanted a permanent change, something that we could live with. And so our Lifestyle Plan was born.

Of course, it’s not as if we didn’t have a lot of obstacles to overcome—the biggest one being that, as a travel writer and photographer, we spend a lot of our working time on press trips. If you’ve never been on a press trip, just imagine a four-day feeding frenzy, filled with calories, fat and alcohol. We still needed to work, but, to do that, we had to go on those dreaded press trips. In short, we had to find a way to eat healthy on the road. We realized that to do that, we had to start at home.

So that’s what we did. And along the way, some of our friends saw our results and created Lifestyle Plans of their own. They took our basic concept and modified it to make it work for them. For example, I don’t eat red meat, but my friend Connie does, so she took the Lifestyle Plan concept and created her own healthy carnivore recipes. I’ve included some of them in the book, as I realize that not everyone is a fish and fowl person.

Additionally, I’ve included some tips and modifications from other friends who tried Lifestyle Plans of their own. Feel free to pick and choose things that work for you to create your own personal plan. After all, it’s your Lifestyle Plan, not mine. It has to be something that you can live with, because, as I said, it’s not a temporary thing.

Our story has a happy ending. Today, Charles and I are still reaping the benefits of our lifestyle change. To date, we’ve both lost more than 20 percent of our body weight, and we feel great. I was able to get off the blood pressure medicine, and I now practice meditation and take herbal supplements. After Charles saw some stellar results on his lipid panel, he was able to say adios to his cholesterol medication. We are able to travel now and participate in press trips, and not come home 15 pounds heavier. We figured out a way to make it all work. And we are loving it. Granted, it takes a little planning and more than a small dose of patience (especially in the beginning), but the results are well worth it.

I do have to chime in with one small disclaimer and a piece of advice: I am not a dietician or a doctor, but I did consult my own doctor before I embarked on this lifestyle change. I advise you to do the same.

The bottom line is, it works. So welcome to the journey. Your journey will probably be different from mine, but it’s definitely a trip worth taking. Let me know how it goes! And watch for new recipes, tips and ideas on my blog at

Candy Harrington

PO Box 278

Ripon, CA 95366

Facebook: Candy Harrington

Twitter: Candy B. Harrington

Pinterest: Candy Harrington

Table of Contents


Candy Harrington and Charles Pannell, before and after the implementation of their Lifestyle Plan.


For more strategies, products, recipes and real-life coping mechanisms for eating well—at home and on the road—read Candy Harrington’s blog at


The Lifestyle Plan

The Lifestyle Plan is based on a commonsense approach to weight loss and healthy living. It’s not a quick fix, a fad diet or an exercise in starvation. It’s pretty simple, inexpensive and easy to implement. The basic principles of the plan spell out the acronym Lifestyle.

The Lifestyle Plan

L Limit portions, calories and sodium

My plan is based on limiting my daily intake to 1500 calories and 2400 mg. of sodium on the road, and 1500 calories and 1500 mg. of sodium at home. Setting those limits also helps me to stick to reasonable portions.

I Institute menu planning

Knowing what you are going to eat days or even weeks in advance helps cut down on binge eating, unhealthy snacking and last-resort take-out orders.

F Find recipes that include foods you like

Don’t cut out foods you crave. Find a healthier way to prepare them or cut down the portion size. Limit your treats, but don’t discontinue them altogether.

E Eliminate fast food

In the beginning this is essential, especially if you have high blood pressure. Most fast food is jam packed with sodium and high in calories. Later, you may be able to add it back into your routine (albeit sparingly), once you learn where to eat, what to order and what to avoid.

S Slow down

Take your time eating, and stop when you are full, not stuffed. Put down your fork between bites, chew each bite 20 times and introduce conversation into mealtimes. Never eat at the sink, by the refrigerator or standing up.

T Take time out for snacks

Don’t starve yourself, then pig out with one colossal meal. Choose healthy morning and afternoon snacks. Try to stick to about 100 calories per snack. If you’re really craving something that’s high in calories, consider paring down your portion.

Y You need to realize this is not a diet

Diets don’t work, because sooner or later you go off them. And then, you gain back the weight you lost, and sometimes even more. This is a plan that will be with you for the rest of your life, so don’t be afraid to adapt it to suit your own specific needs.

L Learn what you body needs to function

Don’t deprive yourself. Deprivation only leads to binge eating. Instead, find out what your body is craving and make sure you get it in limited portions.

E Eat out sparingly and wisely

Although you can learn to make wiser choices at restaurants, the only way you can really control what goes into the food you eat is to prepare it yourself. If you have to eat out a lot when you travel, steer clear of restaurants when you’re at home. If you don’t travel often, try not to exceed one restaurant visit a week. This includes take-out food.

In the end, it’s all relatively simple. And amazingly effective. To get started, all you have to do is break it down into four easy steps:

Step One—Evaluate Your Needs

The first thing you have to do is take a realistic look at what you’re eating now. The only way to do that accurately is to write it down. That’s right: the dreaded food diary. I know it sounds like a colossal pain—and to be honest, it is—but it is essential. Write down everything you eat for a week and then calculate the calories and sodium content.

Packaged items are a snap, as nutritional information is included on the labels.

Restaurant meals can be a challenge, depending on the restaurant you choose. Many fast-food and casual-dining chains post their nutritional information online or on their menus. For those that don’t, you’ll just have to make your best educated guess. You might also try doing an Internet search on the menu item and restaurant to find this information.

Home-prepared foods are a bit more difficult, as you have to total up the calories and sodium content of the ingredients, and divide by the number of servings. Two websites that can help with the chore are and Both sites have easy-to-use calorie counters with just about every food you can imagine. And if you’d prefer an app, both Calorie Count and Calorie King offer free calorie-counting apps.

It’s also important to be honest about your portions. After all, if your measurement is grossly incorrect, you won’t be able to accurately calculate your caloric needs to lose weight. The best way to assure accuracy in your serving portions is to weigh and measure them—at least until you learn what four ounces of meat or a half-cup of rice really looks like.

After a week, add up your daily totals and divide by seven to get your average daily intake.

Next comes the hard part: Step on the scale. I realize this may be something you haven’t done for a while, but again, it’s essential. You have to know where you are now.

Next, you need to calculate your optimal caloric and sodium intake. Keep in mind that there are 3500 calories stored in one pound of body fat, so to lose a pound of fat a week, you’ll need to consume 500 fewer calories a

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