Name: Playbook - Brynley Joyner - EATING OUT / TRAVEL TIPS
Uploaded: 2024-03-01T12:58:24.657Z
Duration: 5 min
Description: EATING OUT / TRAVEL TIPS

Lynlee Jackson

Loving all these travel tips!! Right in time for summer 💕

Eugenee

This is where I share all of my tips for eating out at restaurants while trying to stick to some of your nutrition goals, travel snack ideas, and supplements that I always like to travel with, and take on a regular day basis! :)

Again, these are things that work for me, and I’m just sharing my journey, I always encourage you to figure out what works best for you and your body !🫶🏽🤍

These are tips that have helped me to fuel my body properly, feel my best & enjoy balance while eating out! These are just things that have worked for ME and by no means are the ONLY way to do it! I believe in balance in all areas of life & that looks different for everyone- I always encourage you to find what makes your MIND & BODY feel most peaceful, energetic & truly healthy and stick with that!

1-Know what makes you feel good & what doesn’t & be mindful of that when ordering! Each person is different, so you have to really figure out what this looks like for you. Example for me: high gluten meals, anything with dairy, cruciferous vegetables (Brussel sprouts, broccoli, kale, etc.), very high processed sugar, or anything soaked/fried in seed/canola oil are all things the don’t make my body feel the best & cause: bloating, breakouts, inflammation for ME!

Tip 1

2-Build your plate around a protein (chicken, fish, beef, tofu, eggs, whatever it is for you!) and try to make sure it has a healthy fat & a healthy carb to keep you fueled and satiated! (Example would be: order a Chicken salad but ask for 1/2 of an avocado, and a side of sweet potatoes)

Tip 2

3-Eat intuitively: check in with your body’s hunger/full cues! Sometimes portions at restaurants are HUGE! Just remember, eat until you’re satisfied, not uncomfortably full! Take leftovers and know you can always eat the rest later!

Tip 3

Don’t be afraid to modify meals to make them work best for you! Ask politely for “no __” or “an extra side of ____.” I am always asking for things like “no sour cream, dressing on the side, extra protein, a GF toast, without milk, etc. Make restaurant options work for YOU! You are the customer & deserve to order exactly how you want to :)

Tip 4

If you are a dessert gal, (like myself ☺️) & you have a sweet tooth after dinner but you’re not hungry anymore- try getting a friend or two to split the dessert with you! I’ve found that a lot of desserts are very rich & filling at restaurants so splitting it and everyone having a few bites satisfies the sweet tooth without the crazy sugar crash after!

Tip 5

I try to drink as much water as I can at the restaurant! I always ask for lemon on the side and squeeze some in. I find drinking little sips of water throughout my meal really helps me to get my water intake in throughout the day & helps me to digest my meal properly! Sometimes at the end of my meal I like to order hot water with lemon to sip on, I feel it helps me digest the best & I just love it!

Tip 6

Eating at Restaurant Tips:

Snacks I love to pack for roadtrips/airports:

-Verb Bars (they have protein & energy bars- these are so good!)
-Lesser Evil Popcorn (made with coconut oil)
-Beef/Turkey Jerky with no additives! A great, quick source of protein
-GF Crackers & an avocado (I just scoop the avocado straight out of the peel!)
-Home made trail mix: Cashews, dried apricots, dark chocolate chips 
-Go Macro Bars! A great, filling bar!
-Turkey Deli slices & GF crackers
-An apple w/ a travel Almond butter packet
-Hard Boiled eggs
-Dates with Almond butter packet

Travel Snack Ideas

Meals I get at the airport:

-Chickfila grilled nuggets (extra nuggets) add a fruit bowl 
-Chipotle salad & chicken bowl with extra veggies & guac
-Starbucks Egg Bites (2 packs)
-Starbucks Egg white breakfast sandwich with no cheese
-Smoothie king strawberry & banana smoothie with collagen & no sugar syrup
-Jimmy Johns GF sandwich with extra turkey & chicken, lots of veggies & olive oil/basalmic
-(At a sit down restaurant: Grilled Fish or Chicken, side of potatoes & a veggie)

Airport meal ideas

Travel snack / airport food ideas

SUPPLEMENTS I BRING:

-My Probiotic (I use Just Thrive)
-Kaizos Coco (it helps me sleep & has digestive enzymes which helps my system stay regular while traveling) it has magnesium & collagen in it too!
-Collagen to mix in coffee (coming soon on Kaizos!!)
-B-Complex
-AG1 travel packets (this is my multivitamin)
-Electrolyte packs like LiquidIV or Nuun
-Zinc

SUPPLEMENTS I TRAVEL WITH

EATING OUT / TRAVEL TIPS

I thont get what to do here.
Couldnt see intro video, didnt whant to start.
Im from Croatia and diferent language speaker. But 🤷🏻‍♀️🥺

Kiah

i’m sooo excited for this! i’ve been looking for ones like this!

alicia

#1 START HERE!

Love that you put a section of recipes here! Can’t wait to try 😍

Emily

QUICK & EASY RECIPES

Mackenzie

Hard lol but good! I’m sweating. I’m very new to working out so I could only do one set.

Angel

Laney

W1/D1: Full Body

didn’t get to finish all due to time but i love doing body weight like this!! like the 45 sec over reps too

Rylee

I got through 3 trisets in 30 minutes! It was good!

Wow the low impact was such a good burn!!

Riley

W1/D2: Lower body / Band & Bodyweight

W1/D3: ACTIVE REST

camryn

Such a great challenge! It feels so good to sweat and move my body! My body is thanking me:)

Adrienne

Erin

W1/D4: Full Body

Diana

Briana

Carissa

W1/D5 Lower Body

Awesome! Took a long walk with my boyfriend and had a great time!

Summer

W1/D6: CARDIO DAY!🔥

W1/D7: REST!

love coming back to busy girl waiting for your new program launch

Sydney

W2/D1 Full body

Alli

Chloe

This is an absolute burner!! i loved it😍🔥

Marcsi

W2/D2 Lower body

W2/D3: ACTIVE REST

Did this with ankle weights: OH MY GOODNESS what a sweat 🥵

Katie

Completed this one in Europe with my sister! it was perfect when you don’t have equipment to work with!

Nichol 🫶🏻

W2/D4 Full body

Nicole

Katie 🩵

Elizabeth Wiley

W2/D5 Lower Body (dumbbell & band)

W2/D6: CARDIO DAY!🔥

W2/D7: REST!

I haven’t sweat this much since I did track!

W3/D1 Full Body

Such a tough body weight workout - loved it!

Emma

briella

Such a good bodyweight workout! I’m dripping!🥵

Naomi

W3/D2 Lower body

W3/D3: ACTIVE REST

Estella

Gisele Rigo

W3/D4 Full Body

Milé Uys

Avery

W3/D5: Lower body

W3/D6: CARDIO DAY!🔥

W3/D7: REST!

just wasn’t in it today but got through this one as i remebered i loved it

This was way longer than 30 mins and I even made modifications so if you’re actually short on time don’t do this workout. Good workout but I couldn’t even finish due to time sadly.

Steph

Feel so good!! Triceps will definitely be sore tomorrow 🥵

W4/D1: Full body

Caroline

W5/D2 Lower Body

W4/D3: ACTIVE REST

Wow that was a tough one but felt good after!

Britt

W4/D4: Full body

W4/D5 Lower body

W4/D6: CARDIO DAY!🔥

W4/D7: REST!

perfect full body before my move today💗💗💗

So sweaty and the perfect 30 min workout!!

It looked easy but I ended up sweating so much hhaahhaha🫶🏻🫶🏻love it!

EATING OUT / TRAVEL TIPS

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