Aviation for Women is the flagship member publication of Women in Aviation International. Articles feature women who have made aviation history, professional development ideas, and current-topic articles.
Issue link: https://afwdigital.epubxp.com/i/694422
J U L Y / A U G U S T 2 0 1 6 Aviation forWomen 31 Another great way to reduce your consumption of un- healthy processed foods is to pack small healthy snacks. Just a handful of nuts and seeds pack a powerful punch. Al- monds for example are rich in fber and provide protein and a healthy dose of good fats. Protein powders are also an excel- lent pack and carry item, especially for those occasions when your van call takes place at a time when nothing is open. Simply add water and you have a protein and vitamin-rich meal to get you started. Stay Hydrated Lack of hydration can lead to obesity. When the body is de- hydrated, we tend to eat more. Carry water with you. Calo- rie-free hydration is best (e.g. water, tea, etc.) so aim to con- sume half your body weight in ounces of water—for example, if you weigh 160 pounds you'll need to drink 80 ounces a day. Not only is water a great detoxifer, but it also satiates hunger, resulting in lower caloric consumption. Fat-free/low-fat dairy such as milk is also a good alternative to sugary soft drinks and juices. Alternative- ly, soymilk is a healthy option for those who are lactose intolerant. Manage Your Portions Most restau ra nts a nd fast food places provide you with nearly two and a half times the serving you actually need. Rice servings should be no more than 1/2 cup (the si ze of you r f ist) a nd protein portions should be roughly 3 to 6 ounces (e.g. the size of the palm of your hand). Because vegetables are nutrient-rich and provide you the vitamins, minerals, and antioxidants your body needs, consume more of these foods. Half your plate should be flled with vegetables. Don't Skip Breakfast Breakfast refuels the body after a night of fasting and pro- motes weight loss because you consume fewer calories throughout the day. Breakfast-eaters also tend to have health- ier blood sugar levels. A well-balanced breakfast breaks the overnight fast and provides the nutrients you need. It really is the most important meal of the day. Become More Active Although you are often in transit, you may not necessari- ly be getting the activity you need to help burn those calo- ries. When your time is extremely limited, opt for compound movements—they are the busy professional's truest friend. These exercises are perfect whether you are starting or end- ing your day. Performing compound movements target multiple muscle Good Food Choices Protein Chicken breast, white fish, lean ground beef, lean ground turkey, tuna, salmon, sardines, egg whites, kefir, tofu, fat free/low fat yogurt, protein shakes Complex Carbohydrates (Vegetables) Green leafy vegetables (e.g. spinach, kale, lettuce— except iceberg, etc.), squash, zucchini, green beans, asparagus, broccoli, cauliflower, brussels sprouts, sweet peppers Complex Carbohydrates (Whole Grains) Oatmeal (instant packets for pack and carry option), sweet potato, whole grain/long grain rice, whole grain pasta, quinoa, brown rice, whole grain pasta, lentils, beans Simple Carbohydrates Apples, grapefruits, oranges, lemons, bananas, melons Fats Olive oil, coconut oil, flaxseed oil, almond butter, peanut butter, nuts (e.g. almonds, pistachios, peanuts) Beverages Water, herbal teas, coffee (black preferred), smoothies (all-natural, fresh ingredients only) Fueling the Jet for Takeoff Best Breakfast Options Protein Options Egg whites, fat-free/low-fat yogurt, kefir, protein shake, tofu Complex Carb Options Oatmeal, millet, Cream of Wheat, Cream of Rice, Malt-O-Meal, quinoa, Ezekiel English muffin, whole grain toast, whole grain pancakes, cold cereal—high fiber, low sugar A health lifest le does not deprive u. It teaches moderation, portion control, and discipline— balance.