There are plenty of warm, mineral pools in the open air around the world. However pleasant they may be in the summer, there is nothing like getting into one in the winter, when snowflakes are falling from the sky and you are soaking in warm, mineral water, not caring about tiny details like weather forecasts or an air temperature more suited to polar bears…

How to do it (better):

Don’t forget to take a towel to dry yourself off as quickly as possible as you climb out of the pool. Also take your favorite warm drink in a thermos for pure bliss (coffee, cappuccino, tea and rum, only rum – we’re not judging).

Where to do it:

The Blue Lagoon in Iceland – The Blue Lagoon gets its name from the incredible color created by the mixture of fresh and salt water. It lies 40 km (24 mi) from the capital of Iceland – Reykjavík. The Blue Lagoon contains around 6 million liters (1.5 million gallons) of geothermal water, which renews itself naturally every 40 hours and its temperature is 37º C (98º F). Another cheaper and more tranquil option is the Myvatn Nature Baths nearby.

Japanese onsen – “onsen” is a type of spring that is very common in Japan. Visit Beppu, a city on the island of Kyushu, with its “Hells of Beppu” – geothermal hot spots, each differently colored due to the mineral content in the water.

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Source: the book “203 Travel Challenges. Travel the World. Explore Your Inner Self.”

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The forest can heal you. You’ve just got to get in touch with it, as the Japanese do.

Shinrin… what?

Shinrin-yoku is a Japanese practice that promotes walking in the forest as a way to improve your overall health. The term translates literally as ‘forest bathing’. It originated in the 1980s and is now becoming more and more famous all around the world.

What do the scientists say?

In recent years a lot of studies have been undertaken to analyze the physical and psychological effects of shinrin-yoku. Here are a few of the proven physical benefits:

• Lowers heart rate and blood pressure
• Boosts the immune system
• Reduces sleeplessness

… and the psychological ones:

• Reduces stress and depression 
• Increases liveliness
• Increases concentration

What is actually behind the superpower of the forests?

There are two popular explanations as to why taking a walk in the forest has such a positive effect on our health. The first one attaches importance to phytoncides – antimicrobial volatile organic compounds that plants give off in order to prevent themselves from rotting or being eaten by insects or animals. By breathing in those compounds, according to the theory, we can reduce stress and achieve relaxation. The second explanation emphasizes the sense of awe people get from admiring the beauty of nature as a means of stress relief.

How to practice shinrin-yoku

It’s important to understand that shinrin-yoku is not a hike, nor a fitness exercise. The miles you walk and the time you spend don’t really matter. The key is to leave your cellphone and your problems at home and just wander through the woods. You have to engage four out of your five senses – sight, smell, hearing and touch – because it’s the combination of mindfulness and natural environment that gives shinrin-yoku its restorative powers.

The best alternative, of course, is to practice shinrin-yoku in an actual forest, but if you don’t have one nearby, you can always opt for a stroll in the park. Break up your walk every now and again by taking some time to simply stand and observe the nature around you. If you go with someone else, don’t chat all the way, but rather make an agreement to remain silent for as much time as possible.

Nowadays, a lot of shinrin-yoku experts organize guided forest walks offering you insights into the finer details of the practice. You can search for the one closest to your town, or maybe even plan your next trip around a shinrin-yoku destination.

Do it now!

• Turn off your phone right after reading this article.
• Put on your most comfortable shoes.
• Get to the nearest park or forest.
• Wander aimlessly.
• Take a break – just stand and observe.
• Now turn it into routine – when you’re finished put your next three ‘forest bathing’ sessions into your planner. (Do it now! You know you’ll forget if you leave it for later.)

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Rumor has it that Colombia’s cuisine is not impressive at all. It is said to be bland, dull and lacking taste compared to other South American countries. What’s more, it’s mostly deep-fried and unhealthy. All these bad reviews did not put me off and I set out to prove them wrong. I was happy to find there is a strong vegetarian wave spreading around the country. In addition, the variety of world cuisines and restaurants you can choose from is huge.

The so-called unhealthy Colombian food turned out to be high in nutrients like protein and good fats. Accompanied by fresh fruit and juices this makes up the perfect diet. Read on:

Drink Coffee

A cup of local coffee

Colombia is the place to be this or next year for many reasons. And coffee is only one of them! The country produces some of the world’s highest quality coffee, and is one of the few countries worldwide that grows only the preferred sort of Arabica. Unfortunately, all the premium coffee beans are sold to export companies. The good news is that coffee tourism is becoming more and more popular throughout the whole country. The focus now is on developing a signature coffee culture. Specialty coffee shops are opening up everywhere and you can easily enjoy the taste of a good cup of local coffee.

Load on protein or go vegetarian

Typical Colombian food is high in protein and good fats – seafood, beans, lean meat, eggs, and avocado. Lunch turns into a filling, gut-busting challenge. Colombians take pride in everything. That’s why they use only premium local produce to prepare their traditional dishes – high-quality meat, fresh eggs and seafood from the Pacific or the Caribbean. You can even find vegetarian protein. Eating healthily and going vegetarian is the new trend spreading across the country. There are lots of vegetarian restaurants emerging and when it comes to produce, farmers are going organic.

Give tradition a shot

To fully experience a foreign country, you should try at least one local specialty. Tamal is a simple dish enjoyed all across Colombia. It comes wrapped in a banana leaf and the filling inside could vary between chicken, pork belly, ribs, boiled eggs, carrots, potatoes, rice and more. Mondongo is one of the hearty soups that will keep you warm on a cold day in the Andean zone. It is a signature dish of Colombia, containing pork, tripe and chorizo. The secret ingredients are cilantro and lime juice.

Indulge in all the street food

Colombia is all about the street food – from fresh fruit and juice stands to deep-fried snacks! The most famous are probably the sweet little donuts – boñuelos and the stuffed empanadas. Empanadas and arepas are sold at every corner. Stuffed with chicken, beef or mixed meat, cheese, and avocado – the choice is yours. If you are looking for something exotic, but less filling, go for patacones (deep-fried plantains). They’re known as Colombia’s to-go snack.

Eat fruit

Colombia offers diversity at its finest especially when it comes to fruit. There are loads of exotic fruit and you should eat all of them! On a hot Caribbean day make sure to fuel in on fresh fruit and freshly squeezed juices. Lime, orange, mandarin juice – they are everywhere. My personal favorite is guanabana. Mango and bananas are the most common when it comes to fruit. For an authentic taste, try pitaya, lulo, granadilla, mamoncillo or guanabana. You will not find them anywhere else.

Savor ajiaco soup in Bogota

You can basically find ajiaco anywhere in the country, but it’s typical for the region of Bogota (as bandeja paisa is typical for Antioquia). This hearty soup consists of chicken, three varieties of potatoes and corn. It’s usually served along with cream, capers, avocado and plantain. Simple and delicious – a great way to warm up on a rainy day in the capital!

Try Aguardiente

Aguardiente is a strong alcoholic beverage found throughout Latin America and Spain. The name comes from Latin and it means fiery (ardiente) and water (agua). Just like brandy, aguardiente started out as a distilled spirit made of whatever ingredients were available locally. Colombia’s aguardiente has a strong anise flavor. The brand we tried is the country’s best Aguardiente Antioqueño.

Seafood on the Caribbean

The costeños (people from the coast) have it all figured out – freshly caught fish and fresh coconut! Sounds like the ultimate beach meal, so why not combine them and make onе of Colombia’s best dishes? Alongside the coast you can find a diversity of fish (red snapper, corvina, mojarra, tilapia) usually accompanied by a side of coconut rice. If you prefer seafood, then don’t miss out on Cazuela de Marisco. Shrimp, clam and swordfish cooked in coconut milk make up the perfect combination for this creamy stew. All you need is some fresh veggies and a glass of white wine on the side.

Find a local craft beer

Caribbean cocktails and aguardiente are Colombia’s clichés. If you want to keep up with the latest trends, you should definitely look out for local craft beers and breweries popping up in every major town. I’ll name just a few brands that won’t disappoint – BBC (Bogota Beer Company), 3 Cordilleras and Nevada Brewery. The last one has even brought out a limited edition brew infused with coca leaves.

Drink coca tea

No, that won’t get you in trouble. Drinking coca tea is legal in Colombia as well as Peru, Argentina, Bolivia, Ecuador and Chile. It is used as a medicine throughout the Andes and it is highly recommended for travellers there as it prevents altitude sickness. It is offered widely in the cafes and restaurants in the capital, so you can give it a try. Coca flour, coca energy bars, coca-infused beer or rum, the leaf is slowly turning into Colombia’s new superfood.

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The major problem of traveling abroad when you stick to a gluten-free diet is walking past restaurants and cafes and seeing all the seductive culinary delights that look different from those at home. You know, those ones that just scream “Eat me!” The following tips are not for those who have already gotten used to eating gluten-free, but rather for those who are in love with every pastry on this planet (think freshly baked bread, buns, pancakes, strudel, pizza…) and are unlucky enough to have had it crossed off their menu recently.

Here’s what I do to handle the temptation more easily:

1. I bring several types of nuts with me – crunchy nuts are a life-saver; almonds, macadamias or walnuts are easy, tasty gluten substitutes.

2. I keep fruit in stock – I usually take bananas and apples with me (washed in advance) because they are easy to pack and eat. This is what I eat on board the plane, for example. The airport is the first danger point when it comes to breaking your gluten rule, because you tend to think “Oh well, I’m on a vacation, I can spoil myself a bit…” and in mere seconds you have a croissant stuffed in your mouth. Then again, once you’ve reached your destination, you can visit local fruit markets and meet amazing locals while browsing through their produce.

3. I take rice and corn snacks – they are always a good idea when you get hungry in between meals, or when someone around you starts munching on a pack of potato chips. You can also bring a few vegan dips to take these healthy snacks to the next level.

4. I buy raw dessert bars made of nuts and dried fruit – making sure I have at least one of these per day. It doesn’t mean I’ll eat them all; I just try to decrease my chances of fainting by the window of a pastry shop without having a cake substitute in my bag.

5. I research and make a list of vegetarian and vegan restaurants and shops in the city I visit. These places always have a few gluten-free dishes on the menu.

6. Fresh juices and salads are always a great solution. If you can’t find a vegetarian eatery, you can turn your trip into a week-long cleanse and eat only salads, nuts and juices, which are available everywhere.

7. When I travel to Italy or another country full of hyper-tasty gluten dishes, I break my diet. Fortunately, my doctor hasn’t forbidden me from eating gluten completely. When in Rome (literally), I just need to make sure I only consume gluten in very small amounts, so I eat it once a day and bring my gluten intolerance pills with me.

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The Great Commission Alliance (GCA) and the Tennessee Consolidated Retirement System (TCRS), conducted a number of researches in 2013 and, as a result, have proven that travelling provides amazing health benefits, for both mind and body.

Here are a few highlights from the research, in case you need scientific inspiration to pack your bags:

1. Women who go on vacation less than once every six months are exposed to a higher risk of a heart attack, compared to women who travel at least twice per year.

2. Men who do not use their yearly vacation days are 20% more likely to pass away earlier and 30% more likely to suffer death caused by cardiovascular diseases.

3. Travelling has almost instantaneous benefits. Only two days into their vacation, 89% of participants report a significant decrease in their stress levels.

The research, which used the American population as subjects, also found that 59% of people dream of travelling once they are retired. Family vacations are found to be most valuable for an overwhelming number of people.

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Here comes a scientific survey trying to disclose if pasta makes you fat – or, on the contrary, it helps you lose weight.

A study published in the journal Nutrition Diabetes, has found that pasta actually makes you thinner and less prone to obesity.

“We have seen that consumption of pasta, contrary to what many think, is not associated with an increase in body weight, rather the opposite,” George Pounis, one of the scientists, said.

Researchers from Italy’s Neuromed Institute of Pozzilli, including Pounis, examined two large studies in which more than 23,000 people participated. They found that people who ate pasta have a lower body-mass index, waist and hip circumference, and waist-to-hip ratio.

Researchers found that study participants who ate pasta also ate more tomatoes, tomato sauce, onions and garlic, olive oil, seasoned cheese and rice, all pillars of the Mediterranean diet. Meanwhile, pasta is considered a fat producer because often it becomes a vehicle for overly salty, sugary, and fatty sauces.

What does it mean? You can eat pasta, served in a deep pastа bowl, with no fear of extra fat if you don’t add heavy sauces to it (meat and sugar). Stick to the Italian simplicity – fresh vegetables and less ingredients for a richer taste.

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If your morning commute includes rubbing shoulders with strangers on public transportation or sharing precious moments of grudge with other drivers in traffic jams, then maybe you need a little change. Choose a nice, sunny day and go to work on foot. The National Walk to Work Day celebrated in the USA and Australia (on different dates) is a good occasion to start but don’t stop there. Although it involves waking up earlier in the morning (ugh…), the higher energy levels when you arrive at the office may eventually convince you it’s a good idea.

When is the Walk to Work Day in the USA?

The National Walk to Work Day is celebrated on the first Friday of April in the USA. The initiative started back in 2004 and is promoted by the US Department of Health and Human Services.

When is the Walk to Work Day in Australia?

The National Walk to Work Day in Australia is an initiative of the Pedestrian Council of Australia and is supported by the Australian Government. It takes place in October or November (take a look at the upcoming dates here). In 2018, it is held on October 5, Friday. 

How to make it fun

• Use Google Maps to calculate the exact distance from your home to your office. When not in a hurry, people usually walk at a speed of 5 kph (3 mph). If you live 6 km (3 mi) from your workplace – it will take you about 70 minutes.
• Get up earlier than usual and put on comfortable shoes. You will hate this if your feet hurt.
• Plan time for a coffee or a breakfast break on the way (you can prepare breakfast at home and eat it in a nice park).
• Choose your route so that you pass through as many parks and quiet streets as possible – thus walking to work will be a genuinely refreshing and recharging experience.
• Put on your favorite music in the headphones or just listen to the sounds of the city. You can also try this experiment: put on unusual music on your phone and see how your perception of the city changes when you listen to Buddhist chanting, classical music, or Ludovico Einaudi’s piano instrumentals.
• If you walk to work anyway, change your usual route. Take different streets every day for several consecutive days, even if it means walking a bit further.
• If you live too far and walking to work is impossible, then at least take off the bus/train a couple of stops earlier or park your car a few blocks away from the office. (or you can just use digital workspace :))
• If you want to take this challenge to a whole new level, get up earlier than usual and do some sport before work. The perfect choice would be something you practice outdoors, like yoga, mountain biking or skiing (if you are lucky enough to have a nice ski slope close to the city you live in).

Read more: 18 unusual lunch break ideas to restart in a creative way

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Spending a lot of time on airplanes increases your risk of gaining weight, a recent study published in The New York Times has revealed. The most at-risk group are business travelers who fly regularly: from a few times a month to almost every day.

The body mass index of travelers who fly at least 21 days per month is higher than that of people who board a plane six times a month or fewer, with the difference being 10 lbs (4.5 kilos) on average, the study reveals.

Other health problems caused by frequent flying:

– Susceptibility to viruses, high blood pressure and diabetes.

– Insomnia, especially if the flight involves crossing time zones.

But ceasing to travel is not an option either. Because,

it turns out that people who travel the most and people who don’t travel at all have equally bad health.

The healthiest option is moderation, as always.

Why does frequent flying ‘help’ you gain weight?

Jet lag and the lack of access to quality food are among the major factors, along with a lack of regular physical exercise. The scientists who conducted the research from the Centers for Disease Control and Prevention and the International Society of Travel Medicine emphasize that this aspect of travel has been under-researched and needs more attention from health specialists. 

>>> Read here: 7 really simple ways how to feel good after a long flight

What’s the golden formula?

According to the study authors, the best formula for your health is traveling by plane a few times a year.

Fun fact: Recent studies reveal that, unlike frequent flying, pasta does not cause gain weight.

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Most people take this question for granted but it’s essential when planning a tour. Choosing the perfect bike could be a tough call even for the pro cyclist. Lightweight or heavyweight, off road or on road experience, short or long rides. When choosing a bike, aside from the budget, you should consider the kind of tour you are about to venture on.

You may decide to buy or rent a budget tour bike, a tricycle for the elderly or an expedition bike. It’s completely individual, however, you should ask yourself various questions before settling for one.

Are you prepared? 

Before you embark on the tour, set your preferred start and end date and time. Cyclists love to cycle. Unless we have a specific goal or end date, the temptation to go on may blind us. However, those who cycle to achieve a goal, need the motivation to keep on going. 

Remember to pack a repair gear to help out in case you need a temporary fix or a quick repair. Enroll for a basic course on how to repair your bike. Check if the saddle is comfortable and the bike is clean. You should be good to go!

If you’re planning to take a route for several days, weeks or even a month, ensure your body is prepared for the challenge. Train daily to ensure you are comfortable with taking on long rides. Pack your necessities for the road – enough snacks, water, as well as a first aid kit. 

Don’t forget the route maps, your ID, other documents and enough money for the trip. 

Have fun 

Don’t forget that the primary reason behind your trip is to have fun. Plan multiple stops for breaks, lunch, to snack or just to rest. The bike gives you all the freedom other means of transport do not.

Allow the ride to excite you. Go at your own pace. Be mindful of the new places and feelings you get to experience. And have fun!

The rules 

Whether you are taking a ride within your comfort zone or visiting a foreign country, make sure you understand the local rules.  Some of the ones to check include:

• Always use the established bike paths, it’s illegal to cycle on secluded pavements.
• Beware of wild animals when riding on off-road terrains.
• Bridleways can be used by bikers and cyclists, however, they should allow hikers and horse riders to pass first. What is more, the bridleways are often not suitable for all bikes.

Make sure you read the cycle code of conduct especially when riding in a new foreign place.

To sum up

Set on your journey. Some things you will have to figure out and learn on the go. Bottom line, when on the road – handle your bike carefully to avoid any unexpected repairs. Also, choose safer routes especially when going for a long-distance ride.

Cycling on bike paths or quiet routes, in parks or open spaces, your options are countless. Choose wisely and start planning!

ABOUT THE AUTHOR: Sophie Elise is a passionate cyclist, author and blogger. Her favourite topics include exciting women biking stories, health, fitness, adventures and more. You can often find her work on sportsly.net

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1. Jet lag feels worse if you travel from west to east. Recent research has discovered why this happens. Our internal clock has a natural cycle of sleep/wake modes that’s slightly longer than 24 hours. Traveling from west to east makes the day shorter, while traveling from east to west makes the day longer and therefore easier for the brain to adapt to.

2. The human brain is designed to remember novelty, so if you want to remember your vacation for a long time, you should make sure to include a dramatic change of scenery somewhere in the middle. Like, stop sizzling on the beach and take a boat trip way out into the water, or head up to the mountains for a day.

3. When you meet new people, abroad or at a business meeting, you often forget their name the second they introduce themselves. Science says that’s not because you are rude or stupid, but because your brain is focused on another thing: how to make a great first impression. The easiest trick to help your gray matter do its job is to use the person’s name immediately after hearing it (‘So Julie, what brought you to New York?’)

4. Happiness thrives when you spend your money on experiences instead of objects. Experiences give you a reason to wait in anticipation and memories to reminisce upon after the event. Furthermore, experiences are usually short and sharp, meaning you don’t have enough time to adapt to what’s happening and normalize it in your mind, which is what happens when you buy an object.

5. Do you know what’s the best part of your trip? It’s actually not during your trip at all, but in the planning and preparation phase! A 2010 study discovered that going on vacation doesn’t necessarily make you happier (if you consider your experience ‘stressful’ or ‘neutral’, then your happiness levels after you’ve returned from a vacation will be the same as those of a person who hasn’t been away at all). The mere anticipation of the time off, however, results in higher levels of reported happiness. So, why not start planning right now!

6. If you are a nudist, you have a higher chance of being satisfied with your body and with your life as a whole, regardless of how successful or attractive others may perceive you to be. Would you consider this new opportunity to be happier?

7. If you wish you had the guts to parachute out of a plane or go mountain biking on a cliff, there’s one simple thing you should do: hang out with your most extreme friends more often. As it turns out, risk-taking is contagious.

8. Did you know there’s research revealing which languages are the happiest, i.e. contain the largest number of positive words? According to this measure, the happiest language is Spanish, with Portuguese, English, Indonesian and French rounding out the top five.

9. Working during your vacation is worse than you’d expect. A recent study has revealed that sifting through work emails on the beach results in you remembering less from your vacation.

10. There is a correlation between the type of vacation you choose and your personality. For example, introverts are more likely to choose a mountain vacation, while extroverts would opt for a seaside getaway.

11. Frequent flying leads to weight gain. The most at risk group are business travelers who board a plane more than 21 days per month.

Read more: 8 fun facts about Mona Lisa, her smile and missing eyebrows

99 things every seasoned traveler knows

A crazy travel challenges list for the wild-spirited

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