All posts by Nina Santos

After years in the worlds of marine science and higher education, Nina Santos decided to throw caution to the wind and pursue her dream of life as a writer and world traveler. Originally from Massachusetts, Nina now lives in Portugal where she spends most of her time freelance writing, blogging and otherwise enjoying life.

I Heart Lisbon in One Day

Nestled amid rolling hills and along the Tagus River is Lisbon — the capital city of Portugal, and an ideal travel destination for anyone who enjoys history, art, Mediterranean cuisine, music, unique architecture, and a happy environment. Practically everything about the city is cheerful and bright, from the sunny skies to the friendly residents; and tourists quickly fall in love with their surroundings.

Image via Pixabay under license CC0
Image via Pixabay under license CC0

There is plenty to keep you busy, but the first thing to do when you wake up in Lisbon is head to a local café and enjoy coffee with a simple breakfast of bread and butter or a tosta (a toasted sandwich of your choice). Few cultures bake bread better than the Portuguese, and the butter will have you salivating for more. Also, for around $3 (or less) how can you go wrong?

Literature lovers may opt to enjoy their morning coffee at Café A Brasileira, which was commonly frequented by writers and artists, including the famous Portuguese poet Fernando Pessoa in the early 1900s. This charming spot is one of the oldest and most famous cafés in Lisbon.

iStock.com/Holger Mette
iStock.com/Holger Mette

One of my favorite things to do in Lisbon is meander through the neighborhoods on foot. There is so much to see and walking gives you time to absorb the sites. Plus, walking allows you to see half of the city streets that are connected with stone steps leading up and down the seven hills.

stairs lisbon portugal
Stairs through the Seven Hills in Lisbon neighborhood

Asking for the city center is a vague request, and a few neighborhoods are all considered central. Baixa-Chiado is one that attract droves of tourists for its shopping and proximity to other hotspots. There is also Avenida, known for designer stores and big name hotels, Bairro Alto, which is full of restaurant patrons by day and swarming with party animals at night, and the beautifully eclectic Cais de Sodré, famous for its Pink Street (Rua Cor-de-Rosa), colorful history, and sexually-charged burlesque shows and risque themed clubs.

Chiado Lisbon Portugal
Chiado neighborhood, Lisbon, Portugal

Freckled across these neighborhoods are parks decorated with gardens, statues, and benches, and crowned with lookout points that allow visitors to see across the city. Some have views of the river while others look over the city and toward the Moorish castle of São Jorge. They are the perfect locations for picnics and picture-taking.

castelo de sao jorge
Castelo de São Jorge

Though much of the city will make you feel like you’ve gone back in time, not everything is old and historic. When you need a modern setting, check out Parque das Naçoes, the site of the World Exposition 1998. Here you will find the aquarium, a theater, and plenty of restaurants, all settled along a boardwalk where people run, hang out, and walk their dogs along the river. This is also the location of Oriente train station, where trains connect travelers to other locations across the country.

Image via Pixabay under license CC0
Belem Tower | Image via Pixabay under license CC0

From Parque das Naçoes, visitors have a close view of the Vasco da Gama bridge, the longest bridge in Europe. South of the city you will find two UNESCO World Heritage Sites: the Jerónimos Monastery and the Belém Tower. Both were built in the 16th century and are worth a visit for a glimpse of Portugal’s traditional gothic-themed architecture mixed with the renaissance flair.

jeronimo monastery
Jeronimo Monastery | Image via Pixabay under license CC0

While exploring, you will get hungry, and Lisbon has no shortage of delightful restaurants and cafés to satisfy most palates. Like its history, the Portuguese cuisine is rich in maritime influences. Squid, clams, cod, sardines, mussels, and snails are a few examples of seafood you can find in a Portuguese dish. Other popular dishes include a variety of soups, pork-based sausages, and surf-turf blends.

Do you want to sit outside with friends and hear music? Visit Martim Moniz! The expanse of green lawn is lined with food vendors that reflect cuisine from the mainland as well as Madeira Island and the Azores, and almost always serenaded with concerts reflecting various music styles.

arroz de marisco
Arroz de Marisco (Seafood rice)

When dining in Lisbon, there is usually never a need to pay more than $20 per plate, and budget savvy travelers can eat well at dinner time for under $10. And don’t miss dessert! The residents of Lisbon, known as Lisboetas (pronounced leesh-bow-et-ash), have a sweet tooth; a fact that won’t be missed when looking through the windows of the bakeries and sweet shops. Pasteis de Nata, small custard cakes with egg cream filling, are a must-try that melt on the tongue. You should also sample the variety of cakes, puddings, cookies, creams, fried dough, and truffles available at every street and corner.

Image via Pixabay under license CC0
Pasteis de Nata | Image via Pixabay under license CC0

Of course, there are times when we feel like escaping the hustle and bustle of city life, and the Lisbon district has the perfect getaway location. Hop on a train from Oriente Station and in under an hour later, you will find yourself in the enchanting, storybook town of Sintra, located in the mountains and with a view of the ocean. Surrounded by forest and dotted with castles, remnants that date back to the Bronze and Iron Ages, and lavish gardens, this location will make you feel like you’ve traveled to the world where kings and queens still rule and fairies grant wishes.

Castle in Sintra, Portugal | Image via Pixabay under license CC0
Castle in Sintra, Portugal | Image via Pixabay under license CC0

Asian-Inspired Dishes You Can Cook at Home

Not only is cooking at home healthier (sayonara, excess salt), but it’s wallet-friendly too, and more than a few recipes are easy to recreate with the help from some basic ingredients. Asian spices are aromatic and taste wonderful but every additional teaspoon of flavor can be overwhelming. When cooked at home, we can tweak recipes to our personal tastes and preferences. You only need some spices, vegetables, rice, noodles, and protein. Some of the usual suspects in Asian-inspired dishes include coconut milk, ginger, chili, peanut, and lemongrass, to make endless possibilities and combinations. Here are a few of my favorites.

 

Coconut Curry Chicken

asian dishes 5

What You’ll Need:

Boneless, skinless chicken breast
Vegetable oil
Curry powder
Onion
Garlic, crushed
Coconut milk
Diced tomato
Tomato sauce
3 tablespoons sugar
Salt and pepper for flavor

 

Tomatoes, curry, and coconut blend together perfectly to create a semi-spicy and fragrant sauce for this curry recipe. Although the step-by-step recipe is meant for the stove top, laziness got the best of me and I dumped everything into my crockpot (after cooking the chicken first!) and let it slow cook for double the time. White rice is a perfect accompaniment but it also worked well with fresh noodles.

 

Full recipe: https://salu-salo.com/coconut-curry-chicken/

 

Tom Yum Soup

asian dishes 4

What You’ll Need:

Shrimp
Tomatoes
Limes
Thai chilies
Mushrooms
Lemongrass
Kaffir lime leaves
Galangal root
Fish sauce
Sugar: 1 teaspoon

 

Yum is right. Hailing from Thailand, Tom Yum Soup is composed of a spicy, citrus broth filled with herbs, vegetables, and shrimp. Make the broth more flavorful by starting with a base of seafood broth or half broth and half water (we won’t tell!).

 

Full recipe: https://www.eatingthaifood.com/easy-thai-tom-yum-soup-recipe-sour-spicy-soup/

 

Stir-Fry Sauce

asian dishes 4

What You’ll Need:

Soy sauce
Sugar
Sesame oil
Rice wine or sherry
Oyster sauce
Ground pepper
Cornstarch

Thanks to Chinese culture, Westerners have adopted the super easy, tasty, and convenient way to get more vegetables and lean protein in our diets by stir-frying. Use up any old veggies, but you can make your recipe more special by including bamboo shoots, water chestnuts, or other ingredients typical in Asian cuisine. Cook the protein for a few minutes on high heat first, add the vegetables and cook for a few more minutes before adding the sauce. Here is an easy sauce recipe that will take your dish from good to great and only requires whisking the ingredients together before using or storing.

 

Full Recipe: http://jeanetteshealthyliving.com/the-best-stir-fry-sauce-recipe/

Poke Bowl

asian dishes 2

What You’ll Need:

Soy sauce
Sesame oil
Grated, fresh ginger root
Green onions
Roasted macadamia nuts
Dried seaweed
Red pepper flakes
Kosher salt

 

The spices used in this raw fish salad originate from Asian countries. Hailing from Hawaii, poke is traditionally made with cubed chunks of raw tuna, seaweed, salt, nuts, soy sauce and sesame oil. Japanese spices are commonly used but can be substituted with Korean spices for a slightly different final product (that pairs nicely with a bit of kimchi).

 

Full Recipe: https://www.allrecipes.com/recipe/254946/chef-johns-hawaiian-style-ahi-poke/

Spring Rolls

asian-inspired dishes

What You’ll Need:

Shrimp, deveined
Cucumber
Carrots
Buckwheat or Rice noodles
Iceberg lettuce
Fresh cilantro
Fresh mint
Avocado oil
Soy sauce
Rice paper wraps
salt
Plain peanut butter
Chili garlic paste
Cornstarch

Originally made in China and called a “spring” roll because they were made for Spring festivals using in-season vegetables, they are now a favorite dish across the continent served year-round and filled with a plethora of ingredients. This recipe is inspired by Vietnamese cuisine and uses peanut butter in the dipping sauce.

Full Recipe: https://www.watchwhatueat.com/vietnamese-healthy-spring-rolls/

How Much Protein Do You Actually Need?

Protein may be the Beyonce of nutrition. Composed of chain-forming molecules called amino acids, protein forms tissue, muscles, organs, enzymes, collagen, and many important hormones; in short, proteins are what make us who we are.

Ironically, of the three macronutrients that make up our diets (including carbohydrates and fats), proteins should only account for 10-30% of our daily requirements, and those wanting to increase muscle mass still only need as much as 35%.

Our bodies already create many of the amino acids that we need, but the others, called essential amino acids, are obtained through our diet. And since proteins cannot be stored, we need to eat the right quantity and quality daily. But how much is enough? What happens when we get too much or too little? And, is it possible to meet our daily protein requirements while following vegetarian or vegan lifestyles?

 

How much protein do we need?

The average person only needs about 0.36 grams of protein per pound of body weight. Meaning, a 130-pound person who rarely works out only needs an average of 46.8 grams of protein per day. On the other hand, protein is essential in muscle-building and repair and athletes require more than the average person. High-intensity athletes are encouraged to eat between 0.5 – 0.8 grams of protein per pound while bodybuilders may require a little more still.

how much protein 1

To put the quantities into perspective, 100 grams of turkey breast yields 22 grams of protein while 1 egg and 1 ounce of dry roasted almonds each provide 6 grams.

After some time, regularly eating more protein may lead to weight loss because it helps burn fat, but overconsumption can also have the opposite effect and lead to weight gain. Other side effects of too much protein include bad breath, constipation, diarrhea, organ failure, and even cancer. Too little protein can lead to unhealthy muscle and weight loss, fatigue, and a weakened immune system.

 

How can you be sure you’re getting enough protein in your diet?

In a perfect world, we wouldn’t need to think about this question because we would meet our nutritional requirements with a well-rounded diet. In reality, however, planning meals can be difficult amid pursuing successful careers, family obligations, and hobbies. MyFitnessPal is an app that can record the carbohydrates, fats, and proteins consumed in meals. Logging in regularly can help be more mindful of nutritional intake.

how much protein 2

Animal meat and dairy aren’t the only ways to eat more protein. Those on a vegetarian or vegan diet can get a delicious boost with shakes since protein powders come in a variety of ingredients and flavors. Healthy and satisfying vegetarian dishes are possible with a few simple pantry staples like tofu, beans, and nuts. Soups are another guilt-free way to create satisfying meals filled with protein.

Eat the Best International Food in these 5 US Cities

While planning your next vacation, let your stomach be your guide. I love discovering different foodie scenes, and in a country as multicultural and diverse as ours, the options seem endless. Tasting the Caribbean’s best seasonings while lounging on an island, eating fresh sushi in Japan, and exploring Europe’s culinary heritage all sound fantastic, but international travel isn’t always easy. Fortunately, you may not need to go much further than your own backyard to taste some of the world’s most exotic flavors and freshest ingredients. Here are our picks of the best international food destinations in the US.

 

San Diego, California 

When talking about food scenes, California is nearly always mentioned, thanks to culinary superstar cities Los Angeles and San Francisco, but over the last few years, San Diego has seen some of that limelight. Sure, its proximity to Mexico means San Diego enjoys truly spectacular Mexican food, but if you want to be surprised, dive into the Asian food scene.

international food 2

San Diego’s Convoy Street is now boasted as “the” place to go for eating your way through Asian cuisine in the US. Despite stretching less than two miles, multiple vacations may be needed to try every Asian restaurant on this strip. Japanese, Chinese, Thai, Korean, Vietnamese, and Filipino cuisines are all offered. From dumplings to ramen, curry to kimchi, the possibilities are starting to seem endless in San Diego. And who wouldn’t want to visit “America’s Finest City”?

 

South Coast, Massachusetts 

As Massachusetts’ locals say, the shortest route from the US to Portugal is over the Braga Bridge, a main connection between Rhode Island and the south coast, where you’ll find the country’s largest community of Portuguese residents. Rich in flavor, Portugal’s culinary heritage has a history rooted in the maritime Age of Exploration, so be ready to taste hints of chili pepper, saffron, cinnamon, garlic, and vanilla, in addition to locally-grown herbs. The other connection to the sea comes from ingredients found in the Atlantic Ocean, and many dishes revolve heavily around fish and shellfish.

international food 3

These links to the sea are reasons why the Portuguese settled in New England during different waves of migration. Now that the travel world is buzzing about Portugal, why not discover what some of that excitement is about? From the famous monastery sweets to New England’s twists on traditional seafood recipes, to wine from the world’s oldest demarcated region (yes, that’s Portuguese!), you’ll find it all around the Massachusetts south coast.

 

 

Portland, Oregon

It’s not always easy to simplify a vegan lifestyle on vacation, especially if you want to get variety into your diet. That is, unless you visit a city like Portland, Oregon. Not only do the dining options seem limitless, but Portland has fun with veganism and it’s easy to find everything from donuts to burgers, cheeses, and wings.

international food 4

Sure, other cities like Los Angeles and NYC top the vegan charts and may offer even more dining options than Portland, but Oregon’s healthy living goes beyond the kitchen. It’s a state for nature enthusiasts and adrenaline junkies: hikers, kayakers, cyclists, and rock climbers are just a few groups who will find their niche in Oregon. Even if you’re not outdoorsy, it’s hard to get bored in Portland, a city boasted as one of the best for bookworms and music-lovers.

 

Miami, Florida 

Feel the heat of the Caribbean’s spices by visiting “The Magic City.” All you need to do is look at a map to know that Miami is a great place for Caribbean food in the USA; you can’t get closer to this group of islands than by heading to Florida, after all, and it’s where you’ll find the greatest concentration of Caribbean communities in the US.

international food 1

Sample the different cultural favorites from Cuban ropa vieja (shredded beef) to spicy Jamaican jerk chicken and fried green plantains that are common in Haiti. Fresh fish, coconut, lime, black beans, and okra are other ingredients often used in Caribbean cuisine, a multitude of influences mixing Spanish, African, French, and even Asian tastes and cooking styles.

 

Louisville, Kentucky

At the end of the day, what is all-American cuisine? Defined by a range of recipes developed in different parts of the country, it may be inaccurate to suggest that one city or state does “American” food better than others. Or is it?

international food 5

One city where you’ll find an undeniable American culinary heritage is Louisville, Kentucky. The land of Bourbon is also a land of barbecue, Derby pie (similar to pecan pie), and stews filled with wild game. In Kentucky, dishes take on a ‘southern-style cooking’ resemblance, but in addition to hushpuppies, grits, country-fried steak, and chicken-and-dumplings, you’ll discover recipes unique to Louisville like burgoo, a spiced meaty stew, and hot brown, an open-faced sandwich topped with turkey and locally-made cheese sauce. And this foodie destination is another great spot to taste a range of international flavors; the German community ensures there are always sausages available to help soak up the local craft beer, another reason to visit.

Things You Need to Know About Freelancing

Who doesn’t want to be self-employed, enjoy a flexible schedule where you can plan last-minute vacations, and create a life that other people dream of living? Sounds pretty good, right? Working in your pajamas from the comfort of your own home, without a supervisor glaring over your shoulder, are a few more perks and there are no words to express the beauty of avoiding rush hour traffic (can I get an amen?). There is more to freelancing than meets the eye, however, and this lifestyle is fraught with both advantages and disadvantages. Here are a few things you should know about freelancing for the next time your bossmakes you want to jump ship and set off into the sunset behind your own sail.

There is no set schedule.

Freelancers don’t follow a 9-5 schedule, and although this can be amazing, it also has its drawbacks. More times than not, we work around the clock in a frenzied attempt to meet deadlines, build our craft, and find more work. Lunches and breaks can easily be forgotten until our stomachs (not-so-gently) remind us that they need to be fed, and it’s possible to fall asleep at our home work stations. On the other hand, it’s worth it when you can buy groceries while the store is slow or when you’re en route to a tropical paradise and your friends are in the office.

freelancing 3

 

You have to hustle to get work.

We are not the only people who do what we do and the job search doesn’t end once we find our first gig; actually, it’s just the beginning. Someone out there has more experience and/or is willing to accept lower pay. And companies won’t start beating down our doors the moment we decide “I want to be a freelancer!” (it would be nice!). Job security and steady income streams are rare; many companies only need one job done or look for short-term agreements. Once you’re a freelancer, you also become a marketer with one very important subject to promote: yourself. Before diving into this lifestyle you should ask yourself if you’re willing to go the extra mile to keep your head above water. Why should Company A hire your services instead of those from Company B?

 

It’s best to set a rate and stick to it.

Friends may ask to “pick your brain” and proceed to give you a task that you normally charge a fee for. Companies will also try to pay as little as possible, even suggesting that they will move elsewhere if your fees don’t match their expectations. Before going along, remember one thing: if you don’t respect your time, effort, and talent enough to set fair standards, no one will.

When beginning as a freelancer, agreeing to lower pay and pro-bono work will help build your portfolio. After some time, however, it’s best to sit down with a calculator and a computer and be prepared to crunch numbers.

freelancing1

 

Tax and social security payments need to be planned in advance.

Workers in the 9-5 grind don’t think about taxes until it’s filing season and they’re deciding which trips to plan with their beautiful return. As a freelancer, the opposite is true; it’s important to set money aide and be ready to pay the government at the end of the fiscal year. Spending each paycheck as it arrives is a common mistake made by new freelancers; remember, no one wants to dip into their savings or begin a drastic payment plan come February. To avoid an uncomfortable surprise, it helps to send a percentage of each pay check to a separate bank account and pretend like it was never yours.

 

Some freelancers go days without seeing another person.

Between finishing paying jobs, looking for new work, and becoming a specialist in your field, you may even forget what your own voice sounds like (especially if you live alone). Gym memberships and team hobbies can help break up the daily routine and maintain social interactions.

freelancing 2

 

When done right, freelancing helps us develop a work-life balance.

Once we fall into the routine that works best for us and sell our services for a fair rate, we’re able to fit in time to see friends, enjoy hobbies, and even take on extra work; in short, freelancing can help us achieve the ultimate professional goal: a work-life balance.

5 Tips for Handling a Workplace Breakup

Breaking up is hard to do and feels more unbearable when you’re forced to work with your ex. Since most relationships end in either heartbreak or marriage bells, why do we take the risk at work? The answer may be in the time spent together. The average employed person spends seven to eight hours working per day, and a report from 2015 showed that only 24% of the workforce spent some or all of that time at home. This means that most of us are passing more time with our office mates than anyone else, and common interests or goals may cause the lines between professional and personal lives to blur. According to CareerBuilder.com, 39% of its employees dated a co-worker at least once during their professional career. Unfortunately, this can only mean more than one messy workplace relationship breakup too.

Even though we know we probably shouldn’t, we sometimes can’t seem to help but get romantically involved with the people we work with. Did you attempt workplace dating and then go through a nasty split? Here are five steps to help you navigate the choppy waters after going through a workplace relationship breakup.

Vent to Friends Who Don’t Work With You

Venting can help you feel better, but avoid doing it at work. Instead, why not meet your sister or childhood friend at one of your homes? If your best friend is the person sitting in the next cubicle, wait for after-work drinks or coffee to talk. Finding closure is important; but once you cross the office threshold, leave the tension at the door. At work, you want to be known as the person who benefits the company, not the one who co-workers and supervisors associate with drama.

friends drinking coffee

Plus, you wouldn’t want to put a co-worker friend in a weird position. If that person happens to like your ex, that’s their choice, and it’s no one’s place to try to change or tarnish that. Sometimes, it’s just easier to keep certain conversations off-limits — and the conversation of your workplace relationship breakup might be one of them.

Be Respectful of Yourself, Your Ex, and Your Co-workers

Personal relationships can motivate us to work better, but they can also create an uncomfortable environment. It’s important to keep your eyes on the prize, and at work, that means progressing the success of the company and earning a paycheck. No one will appreciate you for inhibiting either target. It may sound harsh, but this company isn’t about you or the heartbreak you’re going through. Remember why you are there and what you’re being paid to do.

The best way to respect everyone, including yourself, is to arrive with a positive and assertive attitude. It’s not necessary to be Susie Sunshine. You’re still human, after all. However, you do need to be professional and add to a productive environment. Otherwise, you’re only making yourself look bad and jeopardizing your reputation.

coworkers

Remind Yourself of Your Ex’s Professional Strengths

Are you required to collaborate with your ex on a project? Is he or she your supervisor? If avoidance is impossible, remind yourself of the benefits of working with them. Perhaps their communication skills always win clients over, or their personality is perfect for calming tense environments. Remembering why you’re working with them in the first place can help put things into perspective. After all, you did like and admire them at one point. Those particular feelings don’t have to go away. Even though you didn’t make it as a couple, you might still be able to find reasons that person is amazing at what they do.

If you’re really strong, try complimenting them after a job well done. Not only will he or she appreciate the gesture (and possibly pay you a compliment in return), but it will show the office that you’re a composed and dependable professional. Take the high road, stay classy, and prove to yourself you can totally handle this.

Let Your Work Distract You

It’s normal that everything, from the lunch room to the water fountain, may remind you of your ex-love, but chase those memories away with your current task or project. Throwing yourself at your work will not only make each moment easier but help make the day go by faster. Before you know it, you’ll be able to return home and wallow with pizza, ice cream, and the Gilmore Girls revival (or any other way you prefer).

blond woman working on laptop
This isn’t to say you shouldn’t acknowledge and deal with your feelings. Burying them and bottling them up just means you’re going to explode with anger or sadness (or both) later on down the line. Give yourself time to heal and get over things. Just don’t dwell on it too much, or you’ll drive yourself nutty.

Be Transparent With Your Ex

Are you still able to have a somewhat civil conversation with your ex? Fantastic! You should be proud of yourself. While you may not want to do this while at work, there’s nothing wrong with being upfront with your ex about how you’re feeling since your workplace relationship breakup. If you feel uncomfortable at work and can tell they do to, sometimes, a simple text saying, “Hey, I know it’s weird, but we just need time,” is all it takes.

Worst Case Scenario, Consider a Move

Sometimes, a move can be the best decision for your mental, emotional, and professional well-being. Before spending your breakfast hour poring over the classifieds, however, consider all of your options. Are you in the best situation for career enhancement? Do you work for a large company with the opportunity for lateral movements? Remember, you may not need to leave the company to remove yourself from an undesirable situation.

Don’t mistake this for running away. No, you don’t want to run away from your problems. But there’s a big difference between avoiding dealing with your troubles, and simply choosing to put yourself in a more positive environment. If you really and truly believe you can no longer be in the same area as your ex because it’s detrimental to your wellbeing, then plan your next move out of there.

Have you ever gone through a workplace breakup? How did you handle it? Let us know in the comments below.

Sicily: A Dreamy Adventure Along the Coast

Italy is a wonderland of breathtaking architecture, deeply-rooted history, and, of course, mouthwatering cuisine. The mainland, however, receives much of the limelight. On your next adventure in search of “la dolce vita,” why not plan a trip to Sicily, a magical destination that’s home to all the above and more?

Its ancient towns are steeped in mystery, mythology, and legends. It has a lush, citrus-speckled countryside and turquoise-rimmed coast. Located off the toe of Italy’s boot, Sicily is the largest island in the Mediterranean and a treasure-trove destination filled with precious landmarks reflecting each civilization that conquered the island throughout a turbulent history. While exploring Sicily, you’ll see marks left by the Greeks, Romans, Arabs, Normans, and even the Spanish.

The most convenient way to get around the island is by car, but if driving in Italy makes you nervous and time isn’t of the essence, there are always trains and buses.

Catania

Catania is the second largest city in Sicily. Its somber color scheme comes from the use of lava as building material and adds an intriguing quality to the city. Look for Via Vittorio Emanuele II, the main boulevard that extends from the port through the old city, passing the grand Piazza del Duomo, a UNESCO World Heritage Site. Here, keep an eye out for the Baroque-Norman Catania Cathedral and the jaunty Fontana dell’Elefante, a Roman statue of an elephant carved from volcanic basalt rock.

Make a pit-stop for a ricotta-filled cannoli sprinkled with pistachios and continue toward the late 19th-century Teatro Massimo Bellini opera house near the Piazza Vincenzo Bellini. Named after the famous 19th-century Italian composer Vincenzo Bellini, the opera house is a stunning masterpiece that was planned 200 years before being built.

Sicilian theater

Break up all of the grey with a stroll through Giardino Bellini, an urban park with gardens and playgrounds. Located at the base of Mount Etna, Europe’s largest active volcano, Catania is an excellent jumping point for hikes up the mountain. The fertile volcanic soil has also been used for viniculture, and wine tasting is a fairly new yet increasingly popular pastime.

To eat like a local, look out for Trattorias or Osterias tucked away on the side streets. Pair the seafood with fresh pasta, like spaghetti frutti di mare (seafood spaghetti) or pasta con le sarde (pasta with sardines and anchovies). Don’t be turned off by the black spaghetti, which gets its color from cuttlefish ink. If you like eggplant, pasta alla norma is your dish.

sicily food

Taormina

From Catania, the bus to Taormina lasts a little over one hour. Known as a resort getaway, Taormina is a flashy cultural jewel and one of Sicily’s main attractions, boasting an incredible view of the glittering Ionian Sea from its perch. The main road through the old town is Corso Umberto, a perfect place for window shopping and eating. At the opposite end of the stores are must-see landmarks like the medieval Cathedral of Taormina.

The real show-stopper, however, is the ancient yet amazingly-preserved Greco-Roman theatre, filled with 10,000 seats and dating back to the 3rd century BC. Head down the hill towards the sea and you’ll find a few small beaches, including Isola Bella island.

sicily island

When you get hungry, there are a few fantastic spots with special pizza menus ranging from €9-€12 a piece. If you want to be fancy, try sea urchin, a delicacy in Sicily during the winter months.

Messina

Messina is the third largest city on the island, but it lacks the hustle and bustle of Catania and feels incredibly peaceful. Messina is the port of call for visitors arriving from mainland Italy. If you’re a fan of Greek mythology and Homer, don’t forget to wave hello to mythological creatures Scylla and Charybdis from the Odyssey, who are believed to each guard opposite ends of the Strait.

Messina’s downtown is intersected by wide avenues and beautiful, grand buildings. In the distance, the hilly mountainsides can be seen. The modern infrastructure is the result of two reconstruction efforts at the beginning of the 20th century, following an earthquake and tsunami in 1908 that killed 60,000 people and nearly destroyed all of Messina, and again after air bombings during World War II. Even before that time, Messina fell victim to devastating earthquakes and tsunamis.

Although there aren’t as many historic landmarks still standing as in other cities in Sicily, you should visit Messina’s Duomo, a lovely Roman Catholic church that was initially built in the 12th century but periodically rebuilt after each devastation. Also, take a close look at the cathedral’s bell tower and unique astronomical clock with zodiac symbols, the largest clock of its kind in the world.

Messina Duomo Bell and Clock Tower

For a little midday snack, try arancini balls (or cones). These are deep-fried pockets of rice filled with flavorful ragu, different cheeses, and sometimes vegetables.

Cefalù and Palermo

Try to incorporate seaside Cefalù and Sicilian capital Palermo into your coastal adventure. In Cefalù, Arab-Norman architecture, sandy beaches decorated with colorful boats, and Byzantine art make the already charming village, cradled between rocky cliffs and the Tyrrhenian Sea, shine. It may be enticing to stick to the lovely medieval streets through town, but also visit the local cathedral, known for an imposing Norman facade and a breathtaking mosaic of Christ Pantocrator inside. From anywhere in Cefalù, look up and you’ll see the cathedral’s towers peeking at you from above the other buildings.

Palermo, on the other hand, is the island’s capital, largest city, and heartbeat. Start at the Baroque Piazza Vigliena, known locally as the Quattro Canti square, and venture outward in any direction, because it’s in the center of the historic town.

Traveling Abroad for the First Time: 5 Lessons You Learn

Traveling abroad is an exciting escape, but it’s also life-changing. Outside your own country, you’re exposed to exotic cultures, curious mannerisms, new languages, extraordinary food, and a different pace of life. How can anyone expect to return home the same person? I noticed a shift in my perspectives after my first international vacation. Peculiar topics (at least for me) began popping into my conversations and I saw my home through anything but rose-colored glasses. These changes strengthened each time I traveled, and eventually, I made the leap to move abroad. Perhaps no two journeys are the same, but here are some lessons plenty of people can agree on learning after traveling abroad for the first time.

1. Traveling Abroad Teaches You to “Tune in” More

Sometimes, it seems like we live in a world where everyone wants to be noticed and heard yet few people pay attention. While traveling abroad, language barriers slow down chatter and help us fine tune our listening skills. Having so many new and unique things to see also makes traveling exhilarating and keeps us on our toes. The only way to absorb as much as possible is by looking, listening, and being in the moment. Otherwise, you risk missing something amazing.

2. You Realize the Significance of Speaking More Than One Language

About 25% of Americans can carry a conversation in a second language, according to a Gallup study from 2001. For Europeans, however, 54%, 25%, and 10% speak a minimum of two, three, and more languages respectively. Those percentages increase in other regions. You notice this difference when traveling abroad. Being multilingual makes international travel easier. Plus, people who speak more than one language reap cognitive benefits and notice advantages in their lifestyles.

3. Traveling Teaches You the Cultural Significance of Food and Mealtimes

eating spanish food while traveling abroad

This experience may be stronger or weaker depending on where you go. For example, I noticed food much less in Australia than I do now in Spain (two words: paella and jamon!). Nonetheless, there is a strong link between food and culture, and how or what people choose to eat reflects social values and unique perspectives. Food brings families together, helps cultures celebrate and mourn, and links local history with the present.

4. It Teaches You to Appreciate History

While traveling abroad, history becomes three-dimensional. You can see it, touch it, and even taste and smell it. Places that you once read about are suddenly in front of you, and there are no pictures or words that can replace the awe of seeing something in person. Neither are there history books that can tell a story like a local who has lived through a significant period.

5. You’ll Learn How Brave You Can Be

looking at the eiffel tower

Each time we’re presented with a challenge, we learn something new about ourselves. Although you may now say, “I would never do (fill in the blank),” there is something to say for the phrase, “When in Rome.” Suddenly you’re eating snails, SCUBA diving with sharks, riding on the back of a motorcycle taxi, or (fill in the blank).

Which lessons have you learned while traveling abroad?

The World’s Most Beautiful Libraries

When was the last time you stepped into a library and enjoyed a view other than simple rows of books and desks perfect for hours of research? Since the 17th and 18th centuries, libraries have been built to hold the most treasured volumes and historical texts, and were historically designed to welcome aristocrats and scholars. Due to their high place on the societal ladder, many were built fit for kings, and around the world a few of these architectural masterpieces can still be enjoyed today.

A picture is worth a thousand words, but the world’s most beautiful libraries may leave you speechless. This is only a small sample from a much larger pool. Most are centuries old, one on this list is very new, and all are breathtaking.

1. Admont Abbey Library in Admont, Austria


Who has always wanted to visit the library from Beauty and The Beast? The largest monastery library in the world so closely resembles Disney’s portrayal that it has earned a reputation as the “real-life” version.

Built in the 1770s, the Abbey’s library hall was designed in dedication to wisdom and reason. If you ever have the opportunity to visit, take a break from perusing the 70,000 books stored along the three bright chambers (and the sculptures along the way) to look up: Seven cupola frescoes (watercolor artwork on the ceilings) are completely dedicated to the Enlightenment Era and depict the course of human knowledge from the beginning of time to Divine Revelation.

2. The Library of Congress in Washington, D.C.


The library with the second largest collection in the world (over 158 million items in over 460 languages) is located in none other than our very own Washington, D.C. The global resource as we know it today was influenced by Thomas Jefferson, who believed in the importance of all resources (regardless of origin or language). Located in the aptly named Thomas Jefferson building, the interior design elaborately reflects the American Renaissance period.
Library of Congress

3. Bodleian Library in Oxford, UK

Courtyard of the Bodleian Library, Oxford
This academic library is so beautiful that Hollywood seems to snatch each opportunity to film there. You may recognize various locations in three of the Harry Potter movies, as well as the beginning of The Golden Compass, in addition to other films. Serving as the main knowledge base at the University of Oxford, this English Gothic treasure is the second largest library in England.

Bodleian Library - Oxford 2015

4. The Royal Portuguese Reading Room in Rio De Janeiro, Brazil


The dramatic architecture and 19th century neo-Manueline styles of this reading room is a feast for the eyes that may make your jaw drop. Light filtering through a stained-glass ceiling and a wrought-iron chandelier illuminate the panoramic floor-to-ceiling of books, artwork, and sculptures (that reflect the Portuguese Age of Discoveries). Started by Portuguese immigrants in Brazil, it was given the title of Royal Portuguese Reading Room by Portugal’s King Manuel II in 1906.

5. Bibliotheca Alexandrina in Alexandria, Egypt


This location is the youngest library on this list (having opened in 2002) but stands as a living memory of the first library in Alexandria, which was one of the most notable in ancient history where scientists and thinkers once met. The new contemporary-styled building is a slanted disc on the coast of the Mediterranean Sea. Outside, the curved wall is inscribed with calligraphy, and above, the roof is speckled in skylights so natural light can filter through.
Bibliotheca Alexandrina (2007-05-030)

6. George Peabody Library at Johns Hopkins University in Baltimore, MD

George Peabody Library
Would you love to get married inside a library? If the answer is yes, check out this American 19th-century library in Baltimore, which is so beautiful that it is regularly scheduled as an event venue in addition to acting as a traditional research facility. Here you will find six levels in cast-iron and gold-leaf, reaching a height of 61 feet from the marble floor.
George Peabody Library

7. Biblioteca Joanina in Coimbra, Portugal

biblioteca-joanina-coimbra1_580x458.shkl

From the pictures, you may expect this to be the private reading room of a noble family instead of a resource for a university. The three grand reading rooms (each dedicated to specific subjects) are lined with beautifully ornate wooden bookshelves and separated by narrow hallways containing the institution’s coat of arms. Undoubtedly one of the most beautiful libraries in the world, the Baroque architecture adds an element of mystery. Or perhaps that feeling is due to the academic prison below the main level, where historically the university rule-breakers were confined.

_BRK1217

 

High Protein Soup Recipes for Nutritious (and Filling) Meals

Who doesn’t love soul-soothing meals that are also kind on the waistline? Soups become excellent dinners when you pack in the nutrients; and if you make them right, a great soup is hearty and filling. While some recipes call for few ingredients and don’t carry much nutritional value, high protein soup recipes can be the perfect addition to your daily meals.

High protein meals keep us feeling fuller, longer – a sensation we may not expect when creating “light” dinners. What do we mean by high protein? According to the Harvard Health Blog, our bodies require a daily minimum of 0.8 grams of protein per kilo of body weight (or 0.36 grams of protein per pound). To be considered high protein depends on the person asked, but an average sits around 1.2 grams per kilo or 0.54 grams of protein per pound.

As studied in peer-reviewed journal Nutrition & Metabolism, a high protein diet may aid weight loss goals; but the exact amount you need will vary depending on your lifestyle and goals. While bodybuilders and athletes may benefit from the muscle-building advantages of adding more protein to their daily routines, those of us simply looking to clean up our eating habits may want to consider smaller changes. High protein soups can be an excellent way to “up” your protein while cutting back on unhealthy fats and sugars. Here are a few delicious high protein soup recipes worth trying.

Chicken Zoodle Soup

zuchinni noodles

What you need:

  • Chicken
  • Chicken broth (or make your own to reduce the sodium)
  • Zucchini
  • Carrots
  • Onion
  • Garlic
  • A spiralizer

Who doesn’t love a classic? This recipe takes a colorful twist (pun intended) on an old favorite. The main protein sources are chicken and chicken broth, but zucchini adds a little bit extra too. From the masterminds of The Kitchn, this dish is easy to recreate at home by adding spiralized zucchini and carrots to poached chicken in an herb-spiced broth. Do you want another touch of protein? Take a page from an Asian cookbook and turn it into an egg drop soup by stirring in a whisked egg or two as soon as you remove it from the heat.

39.5 grams of protein in a 253-calorie serving

Coconut Red Lentil Dahl

What you need:

  • Coconut oil
  • Curry powder
  • Turmeric
  • Coriander
  • Red pepper flakes
  • Dry red lentils
  • Coconut milk
  • Stock or water

high protein soup

Here is a vegetarian-friendly soup that’s chock-full of protein and flavor. The entire recipe can be found on Running on Real Food and it’s definitely worth trying. The curry and coconut may make you feel like you’ve traveled to an exotic land without leaving your kitchen. Lentils are considered one of the best vegetarian sources of protein; and according to Medical News Today, they are jam-packed with fiber, folate, manganese, and vitamin B6, too (and the list doesn’t end there).

17 grams of protein in a 330-calorie serving

Turmeric Chicken and Chickpea Soup

What you need:

  • Boneless, skinless chicken thighs
  • Chopped red bell pepper
  • Chopped onion
  • Turmeric
  • Freshly grated ginger
  • Minced garlic cloves
  • Unsalted chicken stock
  • Chickpeas
  • Light coconut milk
  • Lime

high protein soup recipe

Who knows better about eating light than CookingLight Magazine? Searing the chicken as the first step gives the recipe a flavorful beginning. Then, the chicken is set aside so the herbs, spices, and vegetables can add their own aromatic touches before pouring in the broth. Incorporate the coconut milk as one of the last steps before serving this delicious meal. Not only do the chickpeas add a second punch of protein alongside the chicken, but these heart-healthy legumes are an excellent source of fiber, manganese, and folate. Immune systems may appreciate the extra boost with super spices like turmeric, ginger, and garlic.

27 grams of protein in a 314-calorie serving

Cioppino or “Fisherman’s Stew”

What you need:

  • Sliced fennel bulb
  • Chopped onion
  • Chopped shallots
  • Chopped garlic
  • Dried, crushed red pepper flakes
  • Tomato paste
  • Diced tomatoes in juice
  • Dry white wine
  • Fish stock
  • Clams, mussels, and uncooked shrimp (all cleaned, and you can remove from, or add to, this list)
  • Assorted fish fillets like halibut or salmon

high protein soup recipes

No matter where you go or what name it goes by, pescatarians everywhere calls this style of soup “delicious.” This particular recipe comes from Italian-cuisine diva Giada De Laurentiis, and many of the ingredients are pantry staples that may already be at home. You can choose whichever seafood you like, and enjoy the awesome omega-3s in addition to the protein. As the recipe suggests, make the broth first. Mollusks (clams and mussels) hit the pot first so they have time to open; crustaceans (i.e. shrimp) and fish are added next, and the seafood is all cooked thoroughly, which shouldn’t take much longer than approximately 10 minutes.

Grams of protein will depend on fish or shellfish used. 100 grams of cooked salmon provide approximately 20 grams of protein, while the same amount of cooked shellfish add a bit more protein (around 25 grams per 100 grams of shellfish).