We are working on some sample meal plans you can use on the road. They will literally tell you what to eat from the hotel free breakfast right through the rest of the day. Here are some numbers as a rule of thumb when trying to establish your daily meals. The key is to eat 5-6 times a day. Eating every 3 hours is a good baseline. This of course will include a couple of snacks/meals in the air.

The following numbers were based on a person weighing 225 lbs and …

These are sample menus you can mix and match all you want. The key is to keep your fat intake down and make sure you eat 5 times a day! This cranks up your metabolism. Eat 1 hour before you land so you are not starving when you grab a meal. Most of us know what is bad for us. The tough part is finding healthy food at the airport. Most pre-made salads are ok just don’t use regular ranch dressing. It can contain up to 15-25 grams of fat.
Notice …

Along with the content we generate we like to share what else we have found on the vast Internet. So here goes. We always welcome contributions from fellow crew members.
We are in the process of creating a number of sample workouts which can be done on the road. The workouts will have varying degrees of difficulty and time length. Some will be as short as 15 min.

For now take a look at these web sites for sample routines:

The Abs Diet Recap – by Mens Health. This includes some basic exercise …

One misnomer is that you have to exercise hard in order to lose weight. While cardio is important you may be spending more time burning glucose (sugar) than fat. We strongly recommend purchasing a heart rate monitor and incorporating into your fitness regimen. You will find most books, trainers, etc will tell you that diet changes are 75%-90% of the battle to lose weight. The word “diet” is really the wrong term. What we are talking about is a lifestyle change. While you will change how you eat you will …

REPORTING POINT 02/09
HEALTH NEWS
“Live healthy…Live well” by Larry Kline
Health News is published by Larry Kline of the Southwest Airlines Pilots Association. Articles are made available by permission. Past issues of “Health News” are available at here. It includes a search engine just enter a key word to find past articles.
IS SUGAR BAD FOR YOUR EYES? – Looks like there may be yet another reason to kick sugar and white flour out of your diet: eye health. Cutting back on processed carbs could lower your risk of advanced age-related macular degeneration …

REPORTING POINT 01/09
HEALTH NEWS
“Live healthy…Live well”
Health News is published by Larry Kline of the Southwest Airlines Pilots Association. Articles are made available by permission.

Past issues of “Health News” are available at here. It includes a search engine; just enter a key word to find past articles.

ONE-A-DAY – light to moderate alcohol consumption (up to one drink a day) may help prevent, or at least delay, dementia in people with mild age-related memory problems or cognitive impairment. This finding, from an Italian study of people 65 to 84 who drank …

One misnomer is that you have to exercise hard in order to lose weight. While cardio is important you may be spending more time burning glucose (sugar) than fat. We strongly recommend purchasing a heart rate monitor and incorporating into your fitness regimen. You will find most books, trainers, etc will tell you that diet changes are 75%-90% of the battle to lose weight. The word “diet” is really the wrong term. What we are talking about is a lifestyle change. While you will change how you eat you will …

We all know the majority of fast food is bad for us. With that said we have to make the best of a bad situation. Sometimes we barely have time to grab anything let alone have a choice in what we eat. When you do have time and have the ability of some type of choice this guide will help you.

It’s 2009! What are you doing about your fitness? It’s time to stop feeling like cr@p and lose 10-20 lbs. Get your energy back, live longer, improve your sex life.

This site is for the average Joe. Remember the gym in the movie Dodgeball? If you are already fit and eat right you probably won’t find a lot of new information here. We would like to learn from your experiences though. The goal of this web site is to show you that with minimal effort you can gain great returns in …

REPORTING POINT 12/08
“Live healthy…Live well” by Larry Kline
Health News is published by Larry Kline of the Southwest Airlines Pilots Association. Articles are made available by permission. Past issues of “Health News” are available at here. It includes a search engine just enter a key word to find past articles.
BPH?.., THEN AVOID THIS – men who have an enlarged prostate should avoid the decongestant pseudoephedrine, which is in most over-the-counter cold remedies. Known as benign prostatic hyperplasia (BPH), this common condition is characterized by a frequent, urgent need to urinate, and …