Tips for Healthy Eating on the Run (Pt. 2)

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640x106_banner2In Part 1 of this article, I provided you with some basic tips to get you started.  Part 2 is going to expand on those tips.  Awareness, like consistency is key.  It is important to be mindful of what you put in your body and how much.  Even the frequent flyer has to take a moment.  Here are some additional tips to help.

  1. Take your time.  Eating slowly benefits digestion, hydration, and helps with weight loss/maintenance.  TIP: Take time to savor the flavor and food textures.  Be mindful of how you feel as you eat.
  2. Use a smaller plate.  Using smaller plates means you consume less calories.  We often overindulge when eating from standard plates.  Smaller plates foster better portion.  TIP: Fill half your plate with vegetables.
  3. Take control of your food.  There are healthy options for frequent travelers who often dine out.  TIP: Patronize restaurants that offer healthy food alternatives.  
  4. Be adventurous – try something new.  Healthy eating can be fun.  Treat your palate to new flavors and textures.  TIP:  Trade recipes with friends or find recipes online.
  5. Find healthy alternatives to satisfy your sweet tooth.  Indulge a little in some of the naturally sweet options available to you.  TIP:  Try fresh fruit cocktail or a fruit parfait made with yogurt.  If you’re partial to hot desserts, consider baked apples topped with cinnamon.

Exercise of the Month

Fly Reverse with a Crunch

Primary Muscles Targeted: Biceps, Shoulders, Quadriceps, and Hamstrings

Secondary Muscles: Abdominals

  1. Holding dumbbells, palms facing in, stand with feet hip-width apart and toes pointed forward.
  2. As you step forward to lunge, curl the weights up to your shoulders.
  3. Sink deeper into the lunge (your front knee should be at 90 degrees) as you press the dumbbells overhead.
  4. Lower the dumbbells back to your sides then press through your heel to return to standing position
  • Complete all reps on one side before alternating to the other side.

candice-01Question of the Month

How can I spice up my oatmeal?

Candice McField is an ACE Certified Health Coach, WNBF Pro Figure competitor, and avid global traveler.  She serves a client base of on-the-go professionals; providing personalized tools to train anytime, anywhere.

Questions or comments? Send them directly to me at crewfit@candicemcfield.com.  I would love to hear from you.   Arise!®




SOURCEAero Crew News, July 2016
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Candice has over 10 years experience in the health & wellness industry as a professional figure competitor, ACE Certified Health Coach and fitness model. She is the health & fitness expert and writer of the Fitness Corner column for Aero Crew News. Candice holds a MBA in Global Management from Thunderbird School of Global Management's Executive Program, as well as, a Bachelor of Science in Economics from Loyola Marymount University. In addition, she studied abroad with the University of Virginia’s “Semester At Sea” program. It was on this ten-country voyage her passion for international cultures and travel sparked - now having traveled to 28 countries. Currently, Candice is the founder of Candice McField Fitness, the leader in elite, mobile personal training, putting a personal trainer and nutrition coach right in your hands for a fraction of the cost. Catering to those who live life on the road, CMF has perfected the art of keeping clients fit while life keeps them on the go. A few of her career highlights include winning the WNBF Ms. Figure Universe title after capturing first place in the Barbados show, being featured in Oxygen magazine, Natural Bodybuilding & Fitness magazine and being a health & fitness expert for FOX 4 News Kansas City. Candice loves life, healthy physiques, traveling and simply wants to help the world Arise!®. Please feel free to reach out to Candice at crewfit@candicemcfield.com and maybe your email will make it in the next issue under the “Fitness Corner” section

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