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Pilots Guide to

travel meal prepping

The travel binge

All professional travelers, pilots and passengers alike, face the same health related challenges; hours of sedentary travel followed by meal after meal of meetings, crew outings, cocktail hours, and local indulgences. Its no wonder, even a year into this amazing career, even with your typical hotel gym routine still in tact, you will no doubt pack on some unwanted weight. You know the ever so common saying, you are what you eat? Well don't be fast cheap or easy! Its going to take some extra time carved out of your week, somewhere in your crazy schedule, to make a transformation happen. Trust me when I say, it won't be easy, but it most certainly will be worth it!! 

Heck, if you can't find the time to meal prep, I challenge you to forego one day of your exercise routine and use that time in the kitchen and I guarantee you will see better results in a month!

 

 

30 days gym with no change in diet
30 days gym with change in diet 

TRAVEL FRIENDLY TOOLS

Every good pilot and professional traveler has trialed and error their way though piecing together their ideal and perfect flight bag full of optimum tools for their journey. Lets start with gathering the proper tools, for your new weekly ritual; a personal pre-flight, if you will. I have tested various containers against altitude compromise, sealing in freshness, keeping food for long journeys between refrigeration and multiple cleaning durability. Here's what's in my tool kit: 

(CLICK ON THE PHOTO TO ORDER)

Or try this starter kit

HOT/COLD COOLER
ICE PACKS
VITAMIN CONTAINER
KITCHEN FOOD SCALE
PROTIEN SHAKER
W/POWDER CONTAINERS
20 OZ SQUARE FOOD CONTAINERS
HOT/COLD COOLER
MASON JARS

CLEAN FUEL FOR YOUR ENGINE

If your a pilot flying an airplane, and you find out the fuel you have been putting into your engine is contaminated, you risk your engine quitting and subsequently creating an in-air emergency. Your body is your jet engine, and your fuel is food. If you put dirty complex foods into your body, you're going to run rough. you're going to feel crummy all day, and you will eventually crash. 

So what are good clean foods you can burn all day long feeling at your optimum level all day? 

Vegetables 

Unlimited cruciferous veggies. Eat until your full on these nutrient dense babies! 

Cruciferous vegetables include broccoli, cauliflower, cabbage and Brussels sprouts.

Like other vegetables, they’re high in fiber and tend to be incredibly filling.

What's more, these types of veggies generally contain a decent amounts of protein.

They're not nearly as high in protein as animal foods or legumes but still high compared to most vegetables.

A combination of protein, fiber and low energy density makes cruciferous vegetables the perfect foods to include in your meals if you need to lose weight. They’re also highly nutritious and contain cancer-fighting substances.

Other veggies are fine to incorporate in moderation. Other vegetables that aid in weight loss include spinach, mushrooms, chillies, pumpkin, carrots, asparagus and cucumbers. 

Proteins

Proteins are key for pilots. Especially when there's a lack of schedule. its not like we get to break for lunch in the middle of a flight. sometimes I will go 8 hours without being able to eat. (I am sure others not in aviation can relate). Proteins will keep you feeling full longer and keep your energy and focus up. The best proteins to incorporate in your new way of eating are

lean chicken, beef, eggs, tuna, salmon, shrimp, bison, turkey, 

fruits

carbs

sugar

 

Oh I am not done! When I say I cut out ALL OTHER sweeteners, I even mean GUM! I found an aspartame-free gum in so many flavors as well. its called PUR gum and my two favorites are the bubble gum and the mint chocolate. Without fail, immediately after a meal, I pop two pieces in my mouth and I have zero desire for dessert. I will say, the flavor only lasts about 10 minutes but its enough to kick the sweets-table to the curb.

 

Again, another small and easy piece of ammo for my sugar-ass-kicking arsenal. Last but not least is my final game changer: ZEVIA!!! It is a carbonated flavored stevia drink that the hubs and I keep stocked at the house at all times in lots of flavors. We don't drink it every day, but when we are craving a pool side beverage or just need a fizzy pick-me-up, these sodas are our go to. My most favorite flavor is cream soda (duh). Orange, citrus and strawberry are pretty bomb-tasting as well. I could NOT stand the "cherry coke" version though, it was like cough syrup to me! If you throw a can of the citrus with a few drops of liquid lemon stevia with ice in a blender, I swear to the high heavens it tastes like a lemonchello like you get at the ball park! I have not gotten to try the root beer because its always sold out but that just tells me its popular and I cant wait to get my hands on some. Oh yeah, you want a moscow mule without the sugar and calories (well, with the exeption of whats in the liquor)? THEY. HAVE. GINGER BEER TOO!

(CLICK ON THE PHOTO TO TRY ME)

In terms of "pricing", I have actually saved money by purchasing these items. I only get a black coffee on the road because a few drops of the liquid stevia goes a long way and black coffee is cheaper than the fluffy coffee. and using the gum right after meals has saved me from buying mounds of deserts at dinners out with the crew. The soda keeps me from buying all the snacks at the gas station during road trips. The only bummer is the soda can't airline with me but the others can! 

 

All in all, these products really have helped me maintain my sanity and continue to lose weight and get rid of sugar in our household and out of my flight bag. I hope this helps you with your sugar addiction as it did mine! 

CHECK OUT ALL THESE STEVIA RECIPE SITES!

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NATURALLYSWEET.COM

SWEETLEAF.COM

COOKPAD.COM

STEVIA CONVERSION TABLE

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NUTRITION 

Learn all the creative ideas to maintain nutrition during your travels while also enjoying the local cuisine. 

FITNESS 

No gym? No problem! Here you will find information chocked full of creative resources to keep your fitness level up to par while traveling abroad.

MENTAL HEALTH 

Traveling takes a toll on you both physically and mentally. See how to maintain spiritual balance and relaxation.