Healthy Travel Tips: Keeping Your Health On Track While Traveling

I was honored to be asked to facilitate a couple of Lunch with the Experts table talks at the Your Weight Matters National Convention this year. One of my topics was "On the Road Again - Keeping Your Health On Track While Traveling" I thought I would share the slides from my presentation. Just click on the arrow to move the 14 slides along.

YWM2015 On the road again keeping your health on track while traveling 

from Michelle Vicari

You don't get the benefit of the great chat and shares that happened at the table but I hope my tips, suggestions and resources in the above slides and throughout the blog help those of you reading along stay healthy when traveling for pleasure or work. The slides were meant to encourage conversation at the table so feel free to share any of your staying healthy while traveling tips in the comment section below.

One of the slides above shares some of my go-to snacks and emergency meals I toss in my bag when I'm on the road. They keep me from making poor choices and require no refrigeration. They are great to carry-on the plane saving you from paying $7 for an in flight snack box. Here's a closer look and some online links for the items that may be harder to find. 


Travel snacks that require no refrigeration.

Pictured: water (ask for it on the plane, buy one beyond security checkpoint or carry an empty one with you and refill free at one of the restaurants, Starbucks beyond security.), shaker bottles, Cruncha-mame, Crunchy Beans, RTDs ready-to-drink protein shakes like Premier Protein Note: RTDs are above the carryon ounce rule if flying (but they are great for roadtrips), Crab, Salmon or Tuna pouches and cups, Skinny Pop popcorn, Celebrate Vitamins ENS Vitamin drink sticks, Crystal Light drink sticks, Kay's Cookie Bites, Crunchy Cheese, Chike High Protein Iced Coffee Travel Packets, Celebrate Vitamins ENS Packets, Peanuts, Protein Bars: Celebrate 2 in 1 Bars, Power Crunch Protein Wafers, Quest Bars or cookies made from them, Premier Protein Bars, Blue Diamond Almond Packets, Krave Jerky, Apple with Almond Butter or Peanut Butter packets.

More Travel Posts:
Disney After Weight Loss Surgery
Traveling Post Op - More General Tips

Life After Weight Loss Surgery Q & A - Long Term Success, Newbie Advice?

One post-op's thoughts on life after weight loss surgery.

Question: Do you have any advice about staying successful long term post weight loss surgery? or sometimes it's... What advice would you give new post-ops?

Answer: My answer basically breaks down to 3 things. But first, I caution that success and failure are words to ditch. Long term means there will be lots of great, poster child for post weight loss surgery and life done right kind of days and some not so much. Take every day as it comes and aim for the best you can do that day. No regrets, guilt, or shame. Those are pretty useless uses of energy. If a not so great choice is made, learn from it, make a better plan and move forward.

The Big 3 Ways to Take Action...

1. Build a support team and stay connected with them (Dr, dietitian, therapists, psychiatrist, psychologist, supportive family and friends, online and real world support groups, events like the Obesity Action Coalition's Your Weight Matters National Convention, etc.) I think of this like a war (and you'd never go into battle alone.) I want people that have my back when the you-know-what hits the fan... because... life happens. Never be afraid to say, "I thought I had this but I guess I don't. I need help." Obesity is a chronic disease and so chronic treatment is required. I will ALWAYS be a person affected by obesity like a cancer patient in remission I need to follow my Dr's orders and do what is in my power to do.

2. Speaking of life... work on any neck up stuff. No more avoiding, pushing stuff under the carpet, self medicating with food, people, or anything else. Work on your why's. There is an emotional component to obesity for most of us and that does not go away with the pounds. When the weight is gone, there will be no more blaming that. It's time to start slaying the dragons.

and finally...

3. Consider the helping hand of weight loss surgery as a DO BETTER not a DO OVER. Find healthy foods you enjoy, plan meals, think ahead, set yourself up for a great week, don't just wing it. Move your body as much as you are able (fun way: 3-4 song dance breaks = 10 minutes, AM, mid-day and before bed and you have a 30 minute workout.) Get rid of the diet mentality that you can suffer through something till a # on the scale appears or a clothing size is hanging in your closet. Create a lifestyle that you can repeat FOREVER because there is no finish-line.

Just one post-ops 2 cents ;)

Black Bean and Butternut Squash Chili

The first day of real rain in months and I roast butternut squash and break out the Le Creuset to make a pot of chili. Now you know I am longing for cooler weather. I took advantage right away. This chili is one of my favorite recipes... 

Shelly's Black Bean and Butternut Squash Chili

1/2 pound Ground Beef (or Turkey)
1 Yellow Onion, chopped
1-2 cloves Garlic, chopped fine
1 stalk Celery, chopped
1 (4 oz.) can Mild Green Chilies, chopped
1 (15 oz) Black Beans, rinsed and drained
1 cup Tomato, whole, crushed
1 cup Butternut Squash, cubed and roasted
1 1/2 teaspoons Cumin
Salt to taste
a few twists of Black Pepper, to taste

Peel and cube the butternut squash (or cheat like I do and buy it already peeled and cubes, Costco has a great 2 lb package.) Drizzle with little olive oil and sprinkle with Kosher salt. Roast for 40-45 minutes or so at 425. Stirring a once or twice. You'll use 1 cup of cooked squash in the chili. Use the rest in my favorite Fall casserole.

Saute onions till golden. Add garlic, celery, ground meat. Cook meat till no pink is seen. Add chilies, beans, tomatoes (crush them a bit when you stir them in), cooked squash and seasonings. Simmer on low for 30 minutes. This can be made ahead and reheated the next day... chili always tastes even better the next day when all the ingredients get a chance to love on one another.

I topped my bowl with a dollop of Greek yogurt and a sprinkle of shredded cheese. This is a mild chili (Mum is not a spicy fan) so if you like it hot maybe use a hot green chilies or add some hot sauce to taste. Also I prefer to use whole, canned tomatoes and crush them a little as I stir them in... I like chunky chili but you could use diced tomatoes too.

I have to share the lovely message I received today from a blog reader Heidi J. It made my day. Thank you Heidi!

Happy Sunday Shelly! I just wanted to drop you an email and say thank you for your blog and sharing your story!  I just had the Vertical Sleeve surgery on July 17th and am already down 83 pounds!  I had a baking day with some friends yesterday and we made mini protein muffins and mini protein donuts!  I am so unbelievably pleased with the results and am sharing these delicious bites with my fellow teachers.  Even though I am the only WLS person, my colleagues are LOVING anything I bring in made from your blog (Bento Box lunches included)! Thank you so much for the inspiration! With much appreciation, Heidi 

I am so happy for her and I love how she's embracing and sharing her new life with her friends and co-workers. Oh and she sent some photos of the baking day yummy looking results... Yum! 

Sharing Obesity Action Coalition Resources

Last weekend I had the pleasure of representing the Obesity Action Coalition (OAC) at the Loma Linda University Hospital Health Fair in Murrieta, California (slightly north of me) It was a great event. Huge. Lots of great health information, tons of free preventive health screenings, a mini farmer's market, lots of fun family activities all free... rock wall, petting zoo, the cars from Back to the Future, Batman, Jurassic Park, Knight Rider, a pretty great band I was enjoying. Loads of freebies, my Mum came with and she walked around while I was doing my thing at the OAC booth and everyone was handing her fun swag. So if you are local be sure to check it out next year.

I met a lot of great folks and shared some of the free educational resources the OAC publishes and chatted about our efforts on weight bias and access to care issues. Hopefully a few new OAC members are joining from this area. Almost all the materials I brought were distributed!

If you are interested in becoming an OAC member it's only $10 till the end of the year (for a full year membership) instead of the regular $20... since it's our 10 year anniversary.

Here's my booth set-up...

The wind can kick up in the valley in the afternoon and I was glad I decided to bring a bunch of pumpkins to act as festive paperweights or I would have been running after flying brochures. It worked out well and looked pretty too. They are back in place now as my dining room table centerpiece. I am trying to get into the Fall spirit despite it being high 90's most of the week. It's supposed to cool down this weekend and I am looking forward to making those casseroles and soups I've been wanting to make. I have a whole Pinterest page of Fall yummy recipes and Halloween treats to make. Come on sweater weather!

Oh and those of you in the LA, IE, OC, SD area. Mark your calendars for Saturday, November 7th. The OAC is having a FREE Your Weight Matters Local 1/2 Day Event in Los Angeles during Obesity Week. Hope to see some of my local pals.