Long-lasting snack ideas & staying/eating healthy in difficult work environs

LG_NZ

Hello,
So I'm looking to pick peoples brains for suggestions on staying healthy and for filling, long lasting snacks/meal replacements. I've recently started eating much better, trying to cut down on sugar and rubbish, exercising and am seeing definite progress. However - I will soon have to go back on contract in a job that makes staying healthy a struggle.
I work as an observer on fishing boats, meaning I am offshore for weeks-months at a time. I'm hoping to try and see a trainer soon to come up with something like a modified 'jail cell' workout so i can safely do some bodyweight exercises in my cabin, and make sure I have good form before I try to do them (I stayed skinny through work before, so a lot of basic exercises are pretty new to me and the last place I want to damage myself is wayyy out at sea).

The main things that make staying healthy difficult:
Diet: I have almost no control over my diet on vessels and the meals/available stores will vary widely in availability, schedule and cuisine type depending on contract but are often carb-heavy. Filling up on lots of healthy greens is rarely an option. I can bring stores, but you never know if you will have access to any fridge/freezer space, and it can be a pain anyway.
I think i'll bring some protein bars on the next trip, and I have brought nut/trail mix type stuff and instant porridge before. Dried goods can store in my cabin. I can bring personal stores, but not always a lot of weight if I need to go shopping pre-flight & food in NZ is EXPENSIVE. I will generally bring a cup and heatproof bowl with cutlery & have access to hot water for making instant things, but areas and equipment for food prep not so much (med size boats where you fend for yourself more yes, larger factory boats it's more like a school cafeteria where set meals are served up on a set schedule).

Scheduling: Meal times can either be erratic on smaller boats or very rigid (so that you easily miss a meal bc you're stuck in the middle of something), making it easy to get really hungry and graze. Problem is nuts etc are pretty high cal if you're ravenous and eat a ton, and instant noodles/crisps are garbage food. It can also be tempting to eat a meal when it's available, even if you don't really feel like it, because you're gonna be starved by/might miss the next one, or just because meals break up the long day and are something to look forward to.

Sleep: It's very hard to get comfortable, uninterrupted sleep, and very easy to push through using caffeine & sugar to prop yourself up like crew tend to do.

Space/safety for exercising: Cabins are highly variable in size and configuration - from surprisingly comfy to spaces I couldn't safely do a situp in. There's usually room for SOMETHING, but I don't have a deal of imagination when it comes to bodyweight exercises beyond squats, pushups, crunches, dips. I try to get some daily stretches in too. Have looked into prison/hotel room workouts but a lot of the exercises don't account for the low ceilings, metal everything, odd configurations and perpetual movement of life at sea. For example - I wouldn't be too happy doing anything like burpees or jumping jacks where all limbs leave the ground in choppy weather. The weather may be bad enough that any exercise is right out, and there's not much to do about that. Cardio - forget it. I might get a short stroll on safe bits of deck.

I realise this sounds like a bit of a picky nightmare when it comes to staying at all healthy, but I'd like to give it a shot - the last year has shown me how easy it is to seize up and go to pot under these conditions, living on caffeine, sugar and cheap carbs.

SbetaK

Eat what/when you can in their galley, but sounds like your best bet is continuing to bring your own stash of nuts, dried fruits, and the protein bars. Maybe whey protein powders? What about dried kale chips? Vegetable chips-like potato chips but made with sweet potatoes, taro, beets, carrots, etc. Cheese sticks? Bag of apples and mandarin oranges ("cuties"?) Try some low cal low sugar pudding cups for sweet treats? If you have a sweet tooth, try peanut butter cups, gummy candies, or candies that come in small wrapped pieces? Eat fish! Bring Spiced beef or fish jerky. Small tins of tuna, salmon, etc. If it is calm and the crew take breaks and there is clear deck space, go out and do the jumping jacks, squats, etc. Climb up and down the ladders. See if the crew might let you find a place to hang a couple of rope loops and do pull-ups with them. Use a buoy as a big rolling exercise ball if there is space. Do standing wall push-ups. In your bunk, try isometrics, sit-ups, pelvic lifts, leg lifts. Buy an exercise band: strong rubber "rope" with handles on each end. Look up some strength moves on how to use it with before you go. Do pull ups using the rails of the highest bunks when no one is around. Take a couple of hand weights, or fill water bottles or jugs and use them. I realize you are not along for the ride, haha, that you are busy when the crew is busy, plus the records you have to keep up with. But don't forget about yourself, try and make that time to keep healthy. Fair winds and calm seas to you and the boats you will be on.

LG_NZ

Cheers, there's a few snack ideas there I didn't think of. Some I did (such as the veg crisps) but ruled out due to cost/bulk to fullness ratio lol. They're really expensive and tend to get smashed in transit - those air filled bags take up a lotta spce. Maybe I could find reasonably healthy veg crackers though - they'd be a bit more sturdy, and if I could squeeze in a jar of peanut butter would work quite well. Sometimes I get time to shop properly before a vessel departs, sometimes I have to cram what I can into my weight allowance before flying to port
I'm trying to see if I can get stuff like jerky/protein bars in bulk (my partner is in a crossfit gym and can get deals on stuff sometimes) to make it cost effective, though fish jerky I don't think is available here. Cheese sticks are a good call as they last forever & are readily available, but i'll pass on opening cans of fish in my cabin (have pity, I smell enough fish of a day! Whether any fish hits the menu or not is highly dependent on the vessel & catch). Possibly biersticks or something might work for a protein/fat hit if I can find some that don't need chilling.

Depending on the vessel there *may* be safe deck space towards the bow. Some surprisingly large vessels have surprisingly little deck space that isn't trawl deck and/or they may limit where they want me going so they don't have to worry about me (and I need to respect that within reason - I'm not strictly crew) As far as running up & down the ladders, hanging rope loops and using buoys for exercise - I would definitely not be able to do that over here, it'd be frowned upon as an unnecessary H&S risk and officers wouldn't like it. They worry quite a lot sometimes that things might happen to us on their vessel & reflect on them, so I try to not to give them unnecessary grey hairs.
You did remind me that I should have resistance bands buried at home somewhere, and the water jug weights had occurred to me, so good to know that's a decent idea. The rest of the exercises I should know, but what are isometrics?
..I need to get me a posting on one of the big new cushy ships, not the ones older than I am I hear some of the modern ones even have mini gyms. Rarity though.

Mithridites

I add chia seeds or flax seeds to my instant oatmeal in the morning. Ground or whole as preferred. They would be easy for you to bring and keep well. Adding a spoonful per packet brings up the nutritional value considerably. Keeps me full until lunchtime, not to mention, helps with regularity. Tracking your calories daily and weekly will be the dealbreaker. It can make SUCH a difference, especially considering the busy schedule and unpredictability of your mealtimes. Your job sounds very interesting, if demanding

tinkerbellang83

Can only comment vaguely on diet as I've worked in remote places and onboard ship before, but never had any issues getting into galley as the hours were extended due to the volume of crew/passengers onboard.

I am not normally an advocate of meal replacement shakes but it could be a useful way to get your calories in without resorting to snacking and would be handy if you have limited space/weight restrictions/time, same goes for caffeine pills, they are a useful way to perk yourself up without having sugar/cream/milk if you're not a fan of black coffee.

As for exercise - resistance cables could be handy for sea, you can do pretty much any normal strength routine with them and some sets come with door anchors and can be used in a relatively small space. They are easier for packing than dumbbells and very versatile.
I have this set https://www.amazon.co.uk/gp/product/B01LYM4EYE/ref=oh_aui_search_detailpage?ie=UTF8&psc=1

lisaepell

Sounds like quite an experience! Maybe a jar of PB2 powder - lower cals than actual PB and might last you longer. As far as exercises, mountain climbers are great and will get your heart rate up and should be okay stability wise, keeping your hands on the floor. Jerky is a excellent idea and packs flat.

LG_NZ

Thanks for the suggestions guys - chia seeds in the instant porridge is a good one, I already make chia pudding a lot and often don't find the little porridge packs filling enough.
Getting into the galley after hours isn't something I've ever seen happen, except on smaller boats where you fend for yourself & everyone takes turns cooking one hot meal. I think bigger NZ-crew boats are more relaxed and have snacks etc available. Foreign crewed vessels seem to be more rigidly scheduled & the language barrier can make it difficult.
Tracking food - hmm. I've thought. I might track snacks, but I've so much paperwork to do and so little time to myself if I want to shower, sleep & laundry I'm not gonna kid myself that I'm gonna spend ages trying to figure out what was in that weird stew, or how much exactly of the ten korean style shared dishes I nibbled. Also won't have any internet access to look things up. Can you track offline with an app or something?
I'll look up PB2 powder, I've never seen nor heard of it but it sounds like something my partners gym would know how to get.

SbetaK

Nice ideas above for food. I understand the safety aspects that would keep you from doing anything on deck, was just suggestion that depends on the boats you are on. You'll have to google isometrics, it's been around for years but doesn't use equipment, not a moneymaker for gyms and products so not in vogue. It's kind of a system using muscles against each other. I specifically remember one (could do in your bunk laying down) where you cross/fold your arms against your chest (like the "I disagree" pose), but instead of tucking your hands in, you put them on the opposite arm, and press against it. So you are pushing your folded arms against each other across your chest for whatever length of time you want. It doesn't build muscles, but it helps keep them toned. Another one could be laying on your back and push your arms or legs out to the sides against the walls or rails of your bunk (like making a sand or snow angel), or against the foot of the bed, the bottom of the bunk above you...google it for ideas. If your bed is solid, planks! Years ago I strengthened a broken ankle when I had a cast on, by pushing my ankle to the left and right inside the cast. Of course it didn't move, but I was contracting and relaxing the muscles to help maintain them. Also, don't forget stretching! There's good ones you can do while laying down in your bunk, like raising a knee and crossing your leg over to the other side, stretching the muscles in the back of your hip and rear end. And twisting your leg/torso to the opposite side to stretch the abdominals and lats. I'm truly not that knowledgable, but these things have helped when in cramped spaces on boats. Again not building muscles but helping maintain them. I'm following this to read other's ideas too! Good luck.

Strudders67

If you want to take crackers or veggie crisps, could you put them in a small airtight container to stop them getting crushed? You could pack odds and ends in to the box once you've eaten the contents.

lorrpb

This is one of the most bona-fide predicaments I’ve ever seen presented on here. Glad you got some helpful suggestions.

LG_NZ

LOL Tell me about it! I'm determined not to be a ruin several years down the line (I'm no longer young enough to be invincible), but it's definitely a difficulty to stay fit & healthy. There's lip service towards the importance of managing fatigue and looking after yourself, but we're not really provided many means of doing so. Hopefully when I get enough sea days under my belt I can afford to take fewer contracts and have more recharge time onshore.

Nony_Mouse

You can get PB2 from supplements.co.nz

yirara

Unless you have a conditions such as diabetes or carbs don't keep you full at all there's nothing wrong with eating carbs. I'm actually surprised there's not a lot of meat available in the galley. I've worked offshore in the Middle East (American operator) and there was always lots of meat. The SE Asian crew was unhappy about the limited amount and choice of veggie things though. Aldo, you can find lots of workouts for a small space. Hey, my workout space in my last flat was about 2m by 1m and I managed to develop muscles and look really fit. True, you might have less space in the end, but there's still a lot you can do.

tinkerbellang83

LG_NZ wrote: »

Thanks for the suggestions guys - chia seeds in the instant porridge is a good one, I already make chia pudding a lot and often don't find the little porridge packs filling enough.
Getting into the galley after hours isn't something I've ever seen happen, except on smaller boats where you fend for yourself & everyone takes turns cooking one hot meal. I think bigger NZ-crew boats are more relaxed and have snacks etc available. Foreign crewed vessels seem to be more rigidly scheduled & the language barrier can make it difficult.
Tracking food - hmm. I've thought. I might track snacks, but I've so much paperwork to do and so little time to myself if I want to shower, sleep & laundry I'm not gonna kid myself that I'm gonna spend ages trying to figure out what was in that weird stew, or how much exactly of the ten korean style shared dishes I nibbled. Also won't have any internet access to look things up. Can you track offline with an app or something?
I'll look up PB2 powder, I've never seen nor heard of it but it sounds like something my partners gym would know how to get.

If you're not able to log, how about taking a bodyweight scale and keeping track of your trendweight? I don't think you'd need internet connection for that. I can update Libra in Flight mode. That will give you an approximation over time of what your calorie intake is, from your trending rate of loss/maintenance/gain.

At least then you'd know maybe to add a snack, do a little extra exercise or cut down on a few snacks accordingly.

LG_NZ

Not enough luggage space for a scale unless there's one that packs down tiny.
I don't think there's anything wrong with eating carbs per se, I love carbs, but I think I tend to overeat them and I can be a big sugar fiend, so keeping my carbs lower and my protein higher has been a good move in curbing my boredom snacking and cravings. Also on NZ-crew boats where crew cook, the carbs/veg seem to be smothered in buckets of cheese sauce or butter so the crew will eat some veg . The amount of meat depends on the setup - sometimes you can dish up your own plate, sometimes it's a preportioned plate, the bulk of which is starch.
Cheers for the tip about the PB powder, I'll see if that's anywhere I can get a discount rate

Nony_Mouse

If you like muesli/nut bar type things with a bit more protein and not super carby, the Tasti protein nut bars, Nature Valley protein nut bars, and Nice & Natural protein bars and seed bars all have some good flavours. The Nature Valley salted caramel is really good.

LG_NZ

Tasti bars are so good. I ordered a couple of boxes of protein & low carb bars from nothingnaughty site recently to share. Waiting to get back home to try them out, if they're good I'll order a couple boxes for next contract. I've found bars really useful for fullness, cravings and boosting protein so far. Tom & Luke bars are delicious but pricey.

kshama2001

LG_NZ wrote: »

Not enough luggage space for a scale unless there's one that packs down tiny.
I don't think there's anything wrong with eating carbs per se, I love carbs, but I think I tend to overeat them and I can be a big sugar fiend, so keeping my carbs lower and my protein higher has been a good move in curbing my boredom snacking and cravings. Also on NZ-crew boats where crew cook, the carbs/veg seem to be smothered in buckets of cheese sauce or butter so the crew will eat some veg . The amount of meat depends on the setup - sometimes you can dish up your own plate, sometimes it's a preportioned plate, the bulk of which is starch.
Cheers for the tip about the PB powder, I'll see if that's anywhere I can get a discount rate

FYI I didn't care for PB2 at all, and due to the rave reviews here made the mistake of buying a lot when it was on sale, and ended up giving all the unopened jars away.

"keeping my carbs lower and my protein higher" is my best strategy to not overeat as well.

Nony_Mouse

LG_NZ wrote: »

Tasti bars are so good. I ordered a couple of boxes of protein & low carb bars from nothingnaughty site recently to share. Waiting to get back home to try them out, if they're good I'll order a couple boxes for next contract. I've found bars really useful for fullness, cravings and boosting protein so far. Tom & Luke bars are delicious but pricey.

Yeah, they live up to their name. I'm gutted they discontinued the dark choc orange ones, though the new dark choc cranberry are pretty good.

Yes and yes to Tom and Luke's.

Fflpnari

Protein powder? Or what about premade shakes?
I love premier protein. Protein bars?
I stick to a protein shake for breakfast and I crave less carb heavy stuff for lunch.

Look us Crossfit WODs. There is a website that does workouts are meant to do in hotel rooms while traveling without any equipment. I'll try to find it.