5:30 AM – May 25, 2010 I posted before about how I organize my mornings. Today I want to write about the weekends, because the prep I do then, makes it possible to survive and be successful during the week.
Weight Loss Equals Calories in minus Calories Burned As I get closer and closer to goal and further and further from my surgery date, it gets harder to lose. So I have to be careful with how many calories I burn, as well as how many I consume. Spending time planning for my exercise and nutrition is the only way I can keep that happening.
Exercise I try to get one long exercise session in Saturday or Sunday – sometimes both if I’ve missed more than one day during the week. A long morning at the gym and pool, or a long bike ride or a hike for 2-3 hours keeps my fitness level up and helps me with my weight loss goals.
Nutrition: The weekend is planning and prep time for weekday meals. My husband and I make a menu plan, then do the shopping and as much meal prep as we can. A pot of soup, stew or chili on the weekend makes a great meal for Sunday lunch. Plus we eat so much less, that we can usually freeze half for a no-cook night in a few weeks. I can freeze 1/2 cup servings and keep for emergency meals, a quick grab and go lunch for work or an alternative to a dinner that might not work as well for me as it does the boys.
Breakfast for the week starts on Saturdays or Sundays with a batch of Power Protein Oatmeal. I cook a batch of Bob’s Red Mill Steel Cut oats and let it sit for 15 minutes while I mix up 3 servings of Inspire Peanut Butter Cookie Protein powder. (Get yours at http://www.bariatriceating.com) I stir it into 1/2 cup of sugar free, organic applesauce (just apples and vitamin c for color) along with 3 tablespoons of natural peanut butter. This makes a sort of gloppy paste that I stir into the oatmeal. I put this into a large glass bowl with a tight fitting seal. All week long I scoop out 1/2 cup servings for breakfast and microwave on high for 30 seconds. Instant, no-excuse breakfast with lots of fiber – so important for everyone but particularly for post WLS patients.
Laundry and other chores It is very easy for me to make excuses and come up with reasons why I must do this or that and not exercise. Not having clothes is one excuse I’ve used in the past, but no longer. On the weekends we will do any laundry my husband hasn’t finished during the week to make sure I have clean workout clothes and work clothes and my son has clothes for camp.
Bag Lady I have bagitis. I love having a bag all packed with everything I need for biking, running, swimming, kickboxing or weight training. I picked up a few bags at the Goodwill and now have the bags hanging on the hook by the front door for each sport and for getting dressed at work on days I walk or bike to work. My husband volunteered to create laminated bag tags with the contents of each bag, so I can quickly check the contents on the weekend and be ready to go every morning. (I haven’t taken him up on that yet – I am still tweaking my lists – see here for the Bag lists)
Update about Travel Weekends Last weekend we traveled to New Haven for my college reunions, so all this prep had to be done on Thursday before we left. I’m really glad we did, because Tuesday morning it was super hard to get out of bed and get moving. If I had not prepped so much, I would have been able to come up with tons of excuses why I just couldn’t get to the gym that day.