Losing Weight While Traveling

I’m getting ready for a trip next week. We’re going to Upstate New York to visit with my friend and her family. We’ll laze by the pool, go out on the lake, take walks in the woods, sit on the porch and talk or curl up on the sofa and read. In past years there was also the fun of making cookies, cakes and other yummy desserts. I have fond memories of learning the Toll House Cookie recipe and laughing about the tea towel version that says yield one cookie – because we ate all the dough! That memory is decades old, but still makes me smile.

I still want to bake cookies; it’s part of our history together. But now we’ll share more! There will be two men and three small boys to help us gobble them up. I probably won’t make the decadent chocolate cake I made one year – but perhaps we can pick or buy berries and I can make a beautiful fruit crisp – substituting a little splenda for sugar will make it weight loss surgery friendly. I know there are GBS friendly pie recipes on the bariatriceating.com board. I just need to find one and be prepared.

Being prepared – planning – is how I’ve been successful and lost 142 pounds. I make plans and backup plans so that when Plan A falls, I’ve got Plan B ready to go. Continuing to be prepared is how I’m going to lose the last 30 pounds and keep them off. Some might accuse me of being a control freak, but I’m okay with that because I’ve also been in control of my weight for the longest period of my whole life. So here is my plan for my upcoming trip:

The small lake town where we’ll be staying doesn’t have a wide selection for groceries, so we’ll stop in Burlington and do a week’s worth of shopping to fit the “Lake Trip Menu Plan”  I’ll create tomorrow. Once I have the menu plan, I can send it to my friend and we can tweak it so that everyone will be happy with it. I love to cook when I’m on vacation and her husband and mine are both great cooks, so we’ll figure out who will cook what.  Since she’s a vegetarian who eats fish, then we can focus on lots of fresh, local produce and add fish, chicken and beef or bison if I can get it! If I recall, there’s a nice bakery selection at the store near the house and a kitchen garden that we can raid for vegetables, plus fresh eggs from the farm. If we pick up meat and fish to grill, plus the grocery items I can’t live without, we’ll do great.

Planning for exercise should be easy – there’s a pool, a lake and lots of lawn space for activities with the boys. I’m going to take my running clothes and sneakers, my garmin 305 and heart rate monitor, plus the Couch to 5k podcasts I’ve been following. For 5 days I can run in the mornings along beautiful farm lanes and through the woods. I used to do that when I was a runner (briefly) in high school. I’m looking forward to doing it again. Will make a great change from running around my neighbourhood. I can take my resistance bands and with very little space in my bag, get a great workout while I’m there. Add in a few situps and some tricep curls with anything handy that weighs 5 pounds and I can not only maintain while I’m gone, I can continue to make progress.

This is my packing list so far:

Food List:
Pack food items from home in a cooler bag for the airport/plane
  • Protein powder for 6 days – 3 servings a day
  • Protein powder for my oatmeal that I’ll make at the Lake
  • Shaker ball cup for making protein shakes
  • Bottled water (will have to buy this after I go through security check point)
  • Labrada Rock n Roll protein bars – cut into 4-5 pieces
  • Almonds – measured out in single servings ~24 almonds
Exercise List:
  • Resistance bands
  • Running shoes
  • Garmin 305 heart rate monitor with footpad and chest strap and charger
  • Running shorts and jog bra and a couple of teeshirts
  • Running socks
  • Swimsuit
Shopping List for Burlington:
  • Fage 0% yogurt
  • Bob’s Red Mill Steel Cut Oats
  • Splenda with fiber
  • Splenda brown sugar
  • Splenda granular
  • Sugar free jam/jelly
  • Kraft 2% Cheddar cheese slices
  • Kellogg H20 pink lemonade packets
  • Lactaid milk – 2% for the boys and FF for me
  • Cereal for the boys
  • Whole wheat flour

I’ll keep adding to this list once the menu is finished.

Planning: More Non-Meat Meals

Met with my nutritionist yesterday. She’s pleased with my long-term progress and thinks I should keep doing what I’m doing for the most part. We recalculated my BMR and protein requirements based on my new weight.

With a weight of 179, my BMR is 1517.

If I apply the Harris Benedict equation (I just love writing that – it sounds so scientific!) for a moderate activity level, I see that I need to eat 2351 calories a day to maintain my current weight.  That assumes I am working out 3-5 times a week at a moderate pace. (I do more than that, but I’ve gotten a little resistant to weight loss after 3 years of losing, so I use the lower formula to be sure I hit my goals.) So I should be losing 2 pounds a week if I keep my calories to under 1400 calories per day.

While that is not very different from what I have been eating, we are going to try changing the balance of carbs to protein to fat. Instead of doing 40% Protein and 35% Fat and 25% Carbs, I’m going to begin increasing my carbs and shift to a 40% Carbs, 30% Protein and 30% Fat ratio. I’ll do this by using more non-meat sources of protein, such as beans and quinoa. That should give me a lot more energy for the increased workouts that I’m doing and help me reduce some of the belly fat that I still have hanging around.

So I need to revisit my meal planning and come up with some sample meals that fit the new criteria. Livestrong.com/myplate is a great tool for that. I just go to an unused day and start adding different foods/amounts and looking at the resulting numbers for the day, including the percentages. Here is a one day menu plan that would work on my new plan:

Meals Item Name Calories Sugars Carbs Fats Protein Sodium Dietary Fiber
breakfast Applesauce  (unsweetened) 6.5 1.4 1.6 0.0 0.0 0.0 0.1
Oatmeal 40.0 0.3 6.8 0.8 1.8 0.0 1.0
Smuckers Natural Peanut Butter 52.5 0.3 1.5 4.0 2.0 30.0 0.5
Whey Matrix Vanilla Protein Powder 65.0 1.5 3.0 1.0 11.0 30.0 0.0
lunch Avocados 58.8 0.3 2.7 5.5 0.8 3.5 1.8
Boneless Skinless Chicken Breast 60.0 0.0 0.0 0.5 13.0 20.0 0.0
Ezekeil Whole Grain 80.0 0.0 15.0 0.5 4.0 75.0 3.0
Peach, Small 31.0 6.6 7.5 0.2 0.7 0.0 1.2
afternoon snack Fage 0% Yogurt 60.0 4.5 4.5 0.0 10.0 42.5 0.0
Blueberries, Raw 42.0 7.5 10.5 0.0 0.5 0.5 2.0
Honey 18.0 4.8 5.1 0.0 0.0 0.0 0.0
Smokehouse Almonds 85.0 0.5 2.5 8.0 3.0 75.0 1.5
dinner Dove Dark Chocolate Hearts 37.0 3.0 4.0 2.0 0.5 0.0 0.5
Goya Black Beans 90.0 1.0 19.0 0.5 7.0 460.0 6.0
Organic Free Range Chicken Broth 2.5 0.0 0.3 0.0 0.3 142.5 0.0
Quinoa Cooked 127.0 0.0 23.4 2.0 4.5 10.0 2.0
Shredded Cheddar Cheese 57.0 0.0 0.2 4.7 3.5 88.0 0.0
post-workout Banana – Small 19.8 4.8 5.0 0.1 0.4 0.4 1.0
Ice 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Natural Peanut Butter, Creamy 100.0 0.5 3.0 8.0 3.5 45.0 1.0
Organic Cocoa Powder 10.0 0.0 0.6 0.5 1.0 0.0 1.0
Peanut Butter Cookie Protein Powder 132.0 0.0 1.0 1.0 25.0 94.0 0.0
Skim Milk 55.0 6.0 6.5 1.3 4.0 62.5 0.0
Totals: 1229.1 42.9 123.5 40.5 96.4 1178.9 22.7