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About Phil Stowers

Phil Stowers has been a member since November 22nd 2016, and has created 4 posts from scratch.

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This Author's Website is http://www.logotherapyworks.com

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HOW TO NOT GAIN WEIGHT DURING TRAVELLING

HOW TO NOT GAIN WEIGHT DURING TRAVELLING

 

Traveling around the world definitely has a lot of perks to it, such as meeting new people, you experience a new culture, it broadens your horizon, widens your perspective of the world etc.

 

However, there are also some cons of traveling such as potentially gaining weight due to lack of exercise, indulging too much in the local cuisine, drinking too much alcohol etc.

 

You’re probably wondering how we can minimize these negative factors while still enjoying ourselves to the fullest possible.

HOW TO NOT GAIN WEIGHT DURING TRAVELLING

 

Here are some tips and trick you could use to still keep in shape during traveling.

 

1) CHOOSE HIGHER PROTEIN FOODS

 

When you go out to eat always choose foods which are high in protein. Protein is extremely helpful when it comes to dieting as it has extremely high satiety levels as shown in this study (https://www.ncbi.nlm.nih.gov/pubmed/15466943 ).

 

And as you can imagine feeling full is one of the most important factors when it comes to managing body weight.

 

Alongside feeling more full, protein actually helps with burning more of the total body fat and trunk fat when calories are restricted as shown in this study (https://www.ncbi.nlm.nih.gov/pubmed/22691622 )

 

 

2) CHOSE LOW-CALORIE DENSITY FOODS

 

Calorie density can be described as how many calories a certain food contains per gram of food. The more calories it contains, the more calorie dense it is.

 

Obviously choosing low-calorie dense foods is optimal for keeping higher satiety levels and preventing fat gain.

 

The best low-calorie dense options are fruits, vegetables, low-fat dairy products, leaner cuts of meat etc.

 

 

3) BE MINDFUL OF ALCOHOL OPTIONS

 

Staying completely away from alcohol drinking is of course for most of us, simply put not realistic.

 

So what should you do if you plan on drinking?

 

If you want to minimize fat gain you should:

  • Avoid adding sugar beverages to your alcohol (like adding fruit juice to vodka for instance).
  • Avoid cocktails as they are filled with sugar.
  • Avoid eating high-fat foods after drinking as alcohol consumption temporarily inhibits fat oxidation (or “fat burning”) as shown in this study (https://www.ncbi.nlm.nih.gov/pubmed/3280601 ).

 

 

4) INCORPORATE SOME EXERCISE

 

I don’t know about you, but I love to exercise. If you aren’t of the same opinion, that’s unfortunate, however, you should still try to incorporate at least some exercise while traveling to burn more calories.

 

Remember, the more you exercise, the more you can, in turn, eat and drink.

 

There are many “sneaky” ways of incorporating exercise into your traveling program such as taking hikes, traveling around with a bicycle rather than a car, going for a long swim if you are near a beach etc.

You could also do some bodyweight or resistance band exercises (link to https://www.masswithclass.com/best-resistance-band-exercises/ ) which do not require a lot of room, just some will to exercise and some imagination.

 

 

5) SAVE YOUR CALORIES FOR LATER

 

Most people ingest too many calories in the evening/at night when they go out to eat and possibly follow that up with some drinks afterward.

 

I have already mentioned how to minimize fat gain through proper food and alcohol choices, but there is another alternative where you actually don’t have to hold back from eating everything you want.

 

This alternative involves doing a short fast throughout the day or eating very small protein based meals throughout the day and then going “all out” at night. Eating little throughout the day will leave you with a lot of calories to play with at the end of the day and you will be able to eat and drink your favorite foods and drinks without restricting yourself.

 

 

CONCLUSION

 

Travelling is fun, but gaining unnecessary weight while travelling isn’t.

 

Follow the above-mentioned tips and you’ll minimize fat gain as much as possible.

 

 

ABOUT THE AUTHOR

 

Matjaž is a personal trainer and has BSc in Food Technology and Nutrition.

 

Currently, he is also attaining his Master’s degree in Sports Nutrition.

 

He promotes a healthy lifestyle and helps people achieve their fitness goals.

He regularly writes about exercise, nutrition and supplement tips on www.masswithclass.com

 

Things To Do In Dubrovnik

It’s the time of year when everyone is getting ready to choose a right tourist destination for a vacation, and in case you still did not make up your mind, you may well try with Dubrovnik, Croatia. The ancient Republic, Dubrovnik, always was is still a tourist lighthouse which attracts people from all around the world. Those who still haven’t seen this Mediterranea Pearl are probably not aware what they are missing. But we are here to help!

A Neverending Story

Dubrovnik is a beautiful city on the Croatian shores of Adriatic sea, and for centuries it used to be a small but independent Republic. Some records suggest that it was founded in the 6th century AD, and it gradually developed into an important trading port with strong navy. Its citizens were experienced traders and naval explorers famous all around the Europe and even further in places like India where they developed small colonies. But what makes Dubrovnik so unique is its sense of democracy and taste for arts and culture. Many famous thinkers, writers and poets used to live here and create magnificent works that are respected even today. And although Napoleon Bonaparte had made the end of the Republic’s independence, the feeling for culture has been preserved until today. Dubrovnik is one of the top tourist destinations in the world today and a place where famous moviemakers shoot scenes. Game of Thrones and Star Wars producers are Dubrovnik’s latest guests so don’t be astonished if you meet some celebrities while roaming the city’s streets.

What To See?

Well, there are truly hundreds of amazing places in Dubrovnik you should check out but since you probably won’t have that much time you might consider to visit at least the major ones.

City Walls

Probably the best way to start your adventure in Dubrovnik is to visit its astonishing walls that used to protect the city from numerous invaders. Once you climb the walls, you will be able to see the whole town as well as the beautiful Adriatic sea that is surrounding it. Also, while you are there, don’t miss a chance to see other important parts of Dubrovnik’s defences such as the St. Luca Tower or the St. John Fort. Those who are brave enough can also go to the Fort Lovrijenac, but have in mind that the object is located on top of the 40 meters high cliff looking down on the sea.

City Walls Dubrovnik

The Old City

Those who are not great fans of high places should directly go the historic centre of Dubrovnik. Your first stop might be the Large Onofrios Fountain built in the 15th century where you can refresh yourself a bit and get ready for other adventures. Then, you should go to the main street called Stradun where you can enjoy the amazing baroque architecture of various palaces or public and noble houses. Probably the most beautiful manor is called Sponza where famous artists and scientists used to meet and discuss various issues. Those who are into shopping can go to Placa where they can buy some local merchandise and souvenirs.

The Old City

Museums

And if you want to learn a bit more about Dubrovnik’s history you should go to one of many museums in the city. Nautical Museum may be the first one you should go to because Dubrovnik was the Merchant Republic and here you can find out all about its famous vessels which used to travel all around the world. Also, Historical and Cultural Museum will be a great place to hear some of the interesting stories from the city’s past that will help you understand the unique mentality of Dubrovnik’s citizens.

Museums In Dubrovnik

Beaches

And of course, it would be a shame to visit a coastal city and not test its beaches right? Dubrovnik is truly an amazing place because everyone can find a beach that suits his or hers needs. There are rock, pebble and sandy beaches, as well as public and private, so you can choose whatever you might like. Our favourites are Buza Beach, which is located beneath the city walls, and Copacabana that has most activities. But if you have enough of time, you might go to the nearby islands of Kolocep and Lopud since they are indeed top destinations worth visiting.

Beaches In Dubrovnik

Once you visit Dubrovnik, you will be aware why famous movie stars such as Tom Cruise or Angelina Jolie come here almost every year. The old Republic raises again so don’t miss a chance to be a part of it.

HOW TO STAY IN SHAPE WHILE TRAVELLING

HOW TO STAY IN SHAPE WHILE TRAVELLING

If you are going on a trip and you generally care about your physical fitness, you might be worried about how you are going to maintain the gains that you have worked so hard to get. There are a number of ways in which you can stay in shape while travelling.

city-people-woman-street

First of all, you can go for those activities during your vacations that would help you stay in shape. For example, you can just go on a hiking trip and this would help you stay in shape automatically because you would be taking part in such rigorous physical activity while you are on your off days. You should also consider taking some time out to exercise during your vacation.

Everyone knows that this is boring and would take away from the enjoyable nature of your time away from work and regular life, but sometimes doing things like this is important in order to establish a sense of routine that would help you stay as fit as possible. Taking your weights along with you can be a real hassle, but you can just take the best adjustable dumbbells and that would be the end of that. You would not need to rely on anything else in order to exercise. Also try pushups and the like, they don’t require equipment either and are very effective.

Alternatively, you could go for activities while you relax that would help you stay in shape. Swimming is a great example, it can help you to exercise without putting a great deal of strain on you. You can also try playing sports, these are a lot of fun and are great for fitness because they use your muscles and help you work up a sweat.

woman with arm out

Additionally, you should pay close attention to your diet. Just because you are enjoying yourself doesn’t mean you can indulge too much. Doing so can be extremely detrimental to your health. Eat well, but in moderation. This will prevent you from getting fat during the two weeks that you are relaxing. You should also try your best to avoid carbs, this can allow you to eat delicious meat without having to control your portions. Also, stock up on detox juices, they will prevent fat from accumulating and are excellent for your overall health as well. This process is complicated but it is clearly essential!

 

Author Bio:


Ida Jones
Ida Jones is a mother of two little ones. She enjoys home-based workouts, cardio exercises and long runs. She loves spending her vacations outdoors with her kids around nature. She believes in clean and healthy eating. She regularly writes about fitness tips and much more at Fitness Grit.

Tenerife – The Pearl of The Canary Islands

Tenerife – The Pearl of The Canary Islands

Finding a perfect location for your holiday is an important task. After a year spent in hard work, the last thing you would want is a disappointing vacation. Well, Spain is always a good and safe choice but if you really want to have a nice time, then you should go to Tenerife.

The Canary Islands – a Heaven on Earth

The Canary Islands are truly the next best thing to Heaven, so going there will surely be a wise decision. Tenerife is the biggest of seven islands that together make this beautiful archipelago. Also, it is the most populous island in the whole Spain and maybe even the most beautiful one. There is one interesting fact about The Canary Islands. Namely, they are much closer to the African coast than to the Spanish mainland. And that is not all; Tenerife is a volcanic island that has emerged millions of years ago in the Atlantic Ocean. In its centre lies the highest point in whole Spain – the great cone of Teide.

With a variety of climates, Tenerife is also a unique place on Earth where some of the most amazing ecosystems survive one next to another. So once you come here, you will be able to see tropical crops, semi-desert areas with drought-resistant plants, but also vast valleys covered with pine forests. And all of that while enjoying a magnificent view over the Atlantic Sea and the coast of West Africa.

But the best part is that you can reach Tenerife fast and easy, without any issues. You can do this either by plane or ferry and once you arrive you will quickly move around the island with the public bus network. In addition, it may be an excellent idea to rent a car, since it is quite cheap and there is a good network of toll-free motorways all around the island.

The Origins of Modern Tenerife

The Canary Islands were always attractive to people, even in the ancient times. The classical Greek authors wrote about the mysterious land that lies behind the Hercules Pillars. The islands are mainly famous for its strong and fierce-looking dogs called “verdinos” or “bardinos”. Even the name Canary comes from Latin word “canis” which means a dog. Tenerife got its name from the high mountain peak of Teide, which was referred to as the white (tene) mountain (ife).

Before the Spanish conquered this archipelago in the late 15th century, it was mainly inhabited by the local tribes called the Guanches. After the conquest, many of them moved to the New World and mostly to Venezuela and Cuba.

The Island of Thousand Experiences

Once you come to Tenerife, your adventure will start immediately because there is always something going on the island. But among other activities, you should definitively visit the historic centres where you will be able to see some fantastic representatives of local architecture from various periods. And among others, you should definitively go to the historic centre of Santa Cruz de Tenerife, the capital city of the island. The central church dating back to the 17th century is the main attraction, surrounded by the old streets, houses and plazas where you can grab something to eat, for example. Y

ou should also take a look into one of many local museums such as the Military Museum or the Fine Art Museum. But most of the people are usually most impressed with The Museum of Science and Cosmos, which is basically a combination of traditional museum and a theme park.

Also, don’t miss the Red de Calidad Tenerife Rural, which is, in fact, a network of centres that show the guests the authentic values of the rural world by helping them visit various wineries, farms, ethnographic museums, pottery centres, etc. That way you will get to know the Tenerife in an entertaining but still informative way.

From Private Accommodation to All-Inclusive Service

No matter if you plan to visit Tenerife for a couple of days, or you intend to stay at least a week or two, the island will surely provide you with various possibilities. Visitors mostly decide to spend their vacation and holidays in hotels or hostels, but there are also people who love their privacy above everything else, so they choose to rent apartments or villas instead. As an island with a long tradition of hospitality and tourism, Tenerife disposes of hundreds of hotels that range from the modest ones to the all-inclusive hotels, providing five-star service. For instance, Tenerife offers you an opportunity to book an excellent, spacious, and well-furnished room in an old, 18th-century manor, with a peaceful and warm atmosphere. Or, if you wish to have a fun experience, then you are welcome to stay in crowded hotels with indoor and outdoor pools, sauna and high-quality restaurants, private beaches and polite staff. However, should decide for a single variant, you can always find excellently located an apartment or even B&B. Tenerife is really open to all possibilities, and you are the one to choose which suits you best.

Local Dishes Bring a Whiff of Canary Islands

Visiting Tenerife will unavoidably make your trip unforgettable when it comes to cuisine and food. Namely, you can always find restaurants that offer international and ‘already seen’ meals. But, what is specific about Tenerife is that it provides its visitors with an incredible offer of local specialities. Of course, there are not many such restaurants, but you will recognise them right away since they offer menus with soups, stews, and grilled fish. The island disposes of a great variety of vegetables and fruits, which is why exactly these make the foundation of almost any great Canarian meal. Don’t leave the island without trying the well-known wrinkled potatoes, or how locals call it ‘papas arrugadas’. Potatoes are wrinkled because they are boiled in salt water, and served with two kinds of delicious sauce – a spicy and a green one.

Fish lovers will be treated with local specialities like ‘caldereta’ and ‘sancocho canario’. These two represent salted fish served with a ‘mojo’ sauce. Everyone who has tasted fish meals in Tenerife ended up doing research back at home on how to prepare these never-to-be-forgotten recipes.

When it comes to deserts, those with a sweet-tooth will be thrilled because deserts in Tenerife inevitably consider mixing honey, almond cream, eggs, rum, and a variety of tropical fruit. Worth trying are ‘bienmesabe’ and fried bananas.

A Wide Variety of Spectacular Activities

An excellent climate and natural surrounding make Tenerife an excellent spot for doing all kinds of activities. For that reason, the local population has developed various interesting as well as exciting excursions, adrenaline rush activities, picnics and trips. No matter if you are visiting the island alone, with a friend or with the whole family, you will undoubtedly have the chance to find something for yourself. Sports that are modern today, like volleyball, tennis or even golf are available, with dozens of courts and brand new equipment. However, what is most attractive in Tenerife is the activity of whale watching. Since the south-west coast of the island is a hot spot for watching these incredible mammals, you may be fortunate enough to spot species like a killer whale, blue whale, pilot whale or baleen whale.

Apart from whale watching, one can always choose the popular scuba diving or sailing activities. Many visitors decide to take a chance to meet the underwater life with experienced trainers and guides, and in case you have never tried them, you are welcome to dive in Tenerife and discover the unseen beauties.

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Things To Do In Egypt

Things To Do In Egypt

Egypt has a number of attractive tourist spots and attractions. It is a linking country between Africa and the Middle East. The capital of Egypt is Cairo. The place is famous for its ancient civilization. The large number of temples, mummies, hieroglyphs and the most attractive the pyramids. Here are few of the places that you must visit if you are an adventurer or traveler:

The Pyramids Of Giza

The Pyramids Of Giza

The most attractive and known place of the Country, which has its name mentioned in the top seven wonders. It was built by Pharaoh Khufu between 2575- 2566 BC. The Pharaoh Khufu was the son Snefuru, who first built the pyramids. The Egypt has around 120 Pyramids but the Great Pyramid of Egypt, which is the largest, is in Giza. The place has other two pyramids as well but they are smaller in size.

The City Of Alexandra

The City Of Alexandra

The largest industrial seaport of Egypt is Alexandria, which is situated on the famous Mediterranean coast. It is one of the busiest destinations for tourists. You can find many ancient monuments, beaches, and large museums. The place is perfect for those who love ancient and archaeological things. The Catacombs of Kom es-Shoqafa which were built in 2 AD is located here. Other places that you can explore are Abu El Abbas Mosque, Montazah place, the Anfushi tomb, the Roman Amphitheater, Citadel of Qaitbey and many other gardens and pillars.

The Luxor

The Luxor

One of the most famous places situated in the middle of Egypt has a number of amazing ancient places. The famous places are the Luxor temple and the valley of Kings. It used to be the capital of ancient Egypt where King used to reign. The Luxor temple is a place of worship. It was built over many years by various rulers, so it has many burial chambers too.

The Valley of the Kings and queens have about 140 tombs altogether. It is built in a large area and covers a vast space. The other famous place is the Karnak Temple.

Mount Sinai

Mount Sinai

The wonderful starry nights and the amazing sunrise view are what complements your day and nights. You must visit Mount Sinai to enjoy this view. It has religious pilgrimage but the main attraction is still the sunset and sunrise. One of the highest points, which take over 6 hours to climb.

The south Sinai

It is one of the best beaches in the world with even better views. You can enjoy diving and snorkeling. The place looks breathtakingly amazing. The famous Sharm El Sheikh resort is located here. You can also enjoy Dahab based on Sinai explorations.

Siwa Oasis

Siwa Oasis

This is a remote town which shows you the other side of Egypt, away from the big cities. It has many old mud-brick houses which are very amazing. The Mountain of the Dead is located in the north of this small town. It is suitable for those who want a tour in dessert.

Abu Simbel

Abu Simbel

The Abu Simbel is one of the best places with ancient and incredible monuments. It is a very luxurious and large temple near Aswan in Egypt. The temple was built by Ramesses 2 to show its greatness after he got a victory in a battle against enemies. It was built in the 13th century. It has a statue of 20 meters situated at the center.

The Nile River

It is one of the most famous places, which is known to all, the Nile River. It is the popular activity among tourist to cruise on the river. The luxurious modern style boats are run at scheduled time. The feluccas are different and don’t have any luxury which runs through current and the wind. You can enjoy many other things like local markets and museum in Aswan. It will surely be your most memorable times.

The Nile River

Red Sea

The Red Sea

The diving is best in the Egypt. Even the place has many world class beaches which are absolutely amazing. You will enjoy and find it difficult in going from that place. The diving at red sea will make you addicted to it. It is one of the most popular among the tourists. Even some spend few weeks of their tour while diving.

Desert safari

Desert Safari

The deserts in Egypt are famous in the world. You won’t get such huge and beautiful desserts anywhere. You must enjoy Desert safari for once or more. It will give you an amazing experience. You can go with local Bedouin and enjoy the place.

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 Things To Do In Egypt