Off the Grid Magazine

OFF THE GRID SPRING ISSUE

HAWAII on a budget hiking tips

FOR YOUR HEALTH a sustainable treehouse community

Treehouse Pura Vida

8

steps to freedom

HIKING TO HEALTHY Proof That Hiking Makes You Happier And Healthier

By Abigail Wise

John Muir was onto something when he said, "In every walk with nature, one receives far more than he seeks." Hikers battle bug bites, blisters and bruises for the sake of overcoming a challenge and enjoying some quality time with nature.

But along with the snow-capped mountain tops and ocean views come an abundance of mental and physical perks. Here's what hikers can teach the rest of us about leading a happier, healthier life.

Hikers are creative.

Forget the caffeine. Those looking for a brainpower boost need not look further than the closest trail. Research shows that spending time outdoors increases attention spans and creative problem-solving skills by as much as 50 percent. The authors of the study also point out that the results may have as much to do with unplugging from technology as they do spending time outside. "This is a way of showing that interacting with nature has real, measurable benefits to creative problem-solving," David Strayer, co-author of the study, tells the Wilderness Society.

Plus, it's not only the lack of technology and surplus of trees, sunshine and fresh air that contribute to this creativity boost in trail blazers. Researchers from Stanford University's Graduate School of Education found that walking gets the creative juices flowing far more than sitting.

Hikers are seriously fit.

Hitting the trail works out your body as much as it does your brain. Just one hour of trekking can burn well over 500 calories, depending on the level of incline and the weight of the pack you’re carrying. Hiking is a great way to get a serious workout without putting too much pressure on your joints. “Trails are often softer on joints than asphalt or concrete,” Caroline Stedman, a seasonal Park Ranger at northern Wisconsin’s Apostle Islands National Lakeshore, tells The Huffington Post. “So I find myself feeling less stiff and creaky after a hike than a jog down a sidewalk.” If you head for the hills, weight loss results are even better. Not only are you burning some serious calories, but altitude itself has also proven a weight loss ally. Plus, tramping through the trails on a regular basis decreases blood pressure and cholesterol. Logging cardio in the form of hiking can lower blood pressure by four to 10 points, and reduce the danger of heart disease, diabetes and strokes for those at high-risk.

And don’t lose heart if you’re not out of breath on the way back. Both the ups and downs have benefits when it comes to lowering cholesterol, but hiking downhill is two times more effective at removing blood sugars and improving glucose tolerance.

Hiking heals.

Some research suggests that the physical benefits of hiking extend far beyond cardiovascular health, and may even go as far as to help cancer patients recover. In a study published in the International Journal of Sports Medicine researchers measured oxidative stress (thought to play a role in the onset, progression and recurrence of cancer) rates of women with breast cancer and men with prostate cancer before and after hiking. The study found that long distance hiking trips may improve the antioxidative capacity, which helps fight off disease, in the blood of oncological patients.

Another study showed that breast cancer survivors who exercised regularly -- many in the form of hiking -- believed that physical activity complemented their recovery from cancer treatment.

Hikers are happier.

Research shows that using hiking as an additional therapy can help people with severe depression feel less hopeless, depressed and suicidal. It may even inspire those suffering from it to lead a more active lifestyle. For those who don’t suffer from depression, hiking still offers mental benefits.

“Being out in nature, away from the business of our daily lives and technology, can allow people to connect with themselves and nature in a way that brings about peace and a sense of well-being,” Leigh Jackson-Magennis, REI Outdoor Programs and Outreach New England Market Manager, tells The Huffington Post.

Interested in taking up the sport yourself?

So you’re ready to hear the crunch of leaves under your feet and see the world from above. Luckily, it’s easier to start hiking than you may think. We talked to the experts to find the best tips for beginner hikers:

START SMALL. Stepping over tree roots and maneuvering around rocks on a trail can be more tiring that you might imagine, says Stedman. Start out with a few miles at a time and gradually build up to longer treks. “It’s also important to start practicing with a pack of some sort,” she tells The Huffington Post. “People often underestimate how heavy a backpack might feel until they try hiking 10 miles or so with it.”

PREPARE FOR THE WORST. Hopefully you won’t need to use that first aid kit or emergency shelter, but it never hurts to be prepared. Stedman recommends carrying extra water, snacks, sunscreen, bug spray and at least a small first aid kit, even on shorter hikes.

OVERESTIMATE YOUR TRAIL TIME. Hiking can be a slower process than newbies realize. That’s why Jackson-Magennis suggests erring on the longer side when estimating how long it’ll take to complete a trek. As a general rule of thumb -- keeping in mind that time is based off of physical fitness and elevation -- you can expect to cover about two miles an hour. Then, add an additional hour of extra time for every 1,000 feet of elevation gain.

DON’T IGNORE YOUR OWN BACKYARD. You don’t have to live in the mountains of Colorado to enjoy some quality trail time. Cities, counties and states all have parks or natural areas to get started hiking, says Stedman. Even very urban areas, like New York City or Washington D.C., have green spaces great for shorter hikes.

USE THE BUDDY SYSTEM. Two brains are better than one, so partner up and hike with someone who knows the trail or the area well. “It’s also important to tell someone where you are going and when you are expected home,” JacksonMagennis tells The Huffington Post.

“IN EVERY WALK WITH NATURE, ONE RECEIVES FAR MORE THAN HE SEEKS.”

What does ‘Treetop Pura Vida’ mean?

COSTA RICANS have a saying… ‘Pura Vida’. Though it’s literal translation means ‘Pure Life’, most Costa Ricans use this phrase in reference to many things – from answering the question ‘How do you do’ or ‘How are things going’ to substituting ‘hello’ in passing.

BUT ‘TREETOP PURA VIDA’ is something that can only be experienced at Finca Bellavista. It’s a feeling and an experience that can’t be captured in pictures or in words.

And, it’s clearly undefinable. It’s probably best described as the sensory overload that people have when they are at Finca Bellavista. It’s the emotional experiences that come with discovering this special place and some of nature’s small and big wonders… Quite simply put, it’s the magic of being at the finca. And it’s a little different for everyone.

IT MIGHT BE the exhilaration of being in a treehouse for the first time while your feet dangle off the front porch… with the abyssical forest floor as a backdrop. Or watching the afternoon rains settle in from the mountains and the fog burn off from the valleys.

Perhaps it’s dipping your toes in the cool spring-fed waters of Rio Bellavista after a jungle hike. Or the thrill of seeing a kinkajou at eye level for the tenth time… a feeling that never gets old! It’s falling asleep to the sounds of glass frogs and waking up to the birdsong of laughing falcons. It could be the feeling of patience you get watching a butterfly emerge from its cocoon, or the setting sun light up the Fila Cruces. Perhaps it’s feeling the wind on your face as you zipline over the waterfall, or smelling night flowers bloom while the full moon lights up the mountains. Maybe it’s the taste of eating a passionfruit fresh off the vine… or finding an ancient fossil in the Rio Bellavista riverbed. It could be watching lightning bugs twinkle in the trees as the stars twinkle in the night sky above. Maybe it’s dancing in the rain for the first time in your life and not caring if anyone sees you. It can be watching the clear waters of Rio Bellavista turn muddy during a rainstorm, or dewdrops sparkling on heliconia flowers in the morning sun. Or watching a fern unfurl its leaves and grow skyward.

IT’S THE FEELING some people get when they arrive at Finca Bellavista for the first time. That feeling of being ‘home’ in a place they’ve never been before. ‘Treetop Pura Vida’ is all of those things and more…

MIDWAY THROUGH our two-week trip through Costa Rica’s Osa Peninsula and southern zone, the traveling got harder. Photographer Barbara Bourne and I have been working non-stop, starting every day with the sun. Last night Barb shot deep into the Full Moon Party at Finca Exotica, capturing some of the most stunning photos of our trip so far. But we were bug-bitten and exhausted when we arrived at Finca Bella Vista, a sustainable treehouse community in the Punte Renas, Costa Rica’s southern zone. Erica and Matt Hogan, the community’s cofounders, showed us to our screened-in castle atop a 90-foot mastate tree. We slept high up in the canopy to the sound of rain pouring on our treehouse’s roof and woke at sunrise to laughing falcons screeching their good mornings. The rainforest had begun its renewal.

NESTLED INTO a 600 acre plot in the rain forests of Costa Rica, Finca Bellavista is a pioneering, off-the-grid, self-sustaining tree house community. Founded by couple Erica and Matt Hogan back in 2006 as a way to save a large portion of rainforest, Finca Bellavista has transformed into an ever growing commune with 27 separate tree house style structures and more planned for construction.

WITH THE NEAREST town being roughly 2 miles away, this unique village is set-up to survive without constant contact to the outside world. Featuring a community center, dinning hall, bathhouse, campfire ring, cafe, and even a wifi zone, Finca Bellavista has almost all the amenities one may need while living there. The tree-houses themselves are all unique and even have indoor plumbing thanks to a gravity fed water system and use of the natural mountain spring. While many residents have bought their tree-houses, others rent them out to visitors so they too can experience the beauty this community offers.

RESIDENTS AND GUESTS make their way around the tree top properties by use of a fun and functional zip line network, as well as a handful of bridges connecting property to property. “In general, people [who live here] want a simpler lifestyle. They want a life less ordinary. They’re usually very green, environmentally-conscious and want to live off the grid.” says founder Matt Hogan. But not every resident is an adventurous young free-spirt, with many members of the community being retirees looking for a peaceful place to live. Check out the video below to learn more about Finca Bellavista and what their residents have to say about this unique community.

WE SPENT THE day ziplining through the rain-fresh jungle, past strangler vines shimmering aquavescent green with last night’s downpour, to see and shoot three of the early treehouses in this unusual planned community. I’ve been dying to see this Ewok Village come to life. At Bella Vista, pod-like houses are built around massive pilon and mastate trunks, connected to each other and a well-appointed, solar-powered base camp by a network of walking trails, zip lines and suspension bridges.

SITTING ON THE deck of Casa Mariposa, a 1,300-square-foot treehouse that was ziplined, piece by piece, through the canopy, I talked with Erica and Matt about how this 300-acre planned community came to be. They bought the first piece of it, a 62acre abandoned cattle ranch being advertised as a property to be clear cut, in 2006. It was more land than they wanted, but they’d fallen in love with the one-of-a-kind location, on the confluence of the Rio Bella Vista and the Rio Piedras Blancas, which flows into Piedras Blancas National Park. They got here, started taking machetes to the overgrown and damaged secondary rainforest, and learned some disturbing things about where they’d landed. The eight farms surrounding theirs were all for sale, marketed as theirs was—for clearcutting. They cashed in their life savings and bought the entire 300-acre mountain.

A Sustainable Treehouse Community in Costa Rica

By Robyn Griggs Lawrence IT WAS A CRAZY thing to do. Matt and Erica spent the first eight months here living in tents, without electricity or running water, building trails and rehabbing the damaged land. They didn’t speak Spanish. They had no experience with planning and building communities or alternative energy systems, and they bought the Ferrari of hydropower systems. They will install it, with an innovative distribution system that requires homeowners to buy batteries for as much storage as they’ll need, once they’ve sold a dozen more houses to fund that infrastructure. The recession has taken its toll, although we all agreed that 2011 is the year that this will change.

DURING OUR TALK, Erica found two new moths that she hadn’t seen before, lacy specimens that looked to my suburban eye like leaves. It was one of seven new moths that she spotted that day. As I listened to Matt and Erica’s tales and selfishly basked in the sanctuary that they’ve created, I realized that I want to be a part of this place. I want to live deep in the jungle’s belly, fly like Tarzan from place to place and be a part of the interesting and friendly community that gathers for potlucks and swaps stories of wildlife sitings at the base camp lodge.

I want to go to sleep to the cicadas and wake up to the toucans. I love this crazy peace.

TWO-ACRE PARCELS go for around $60,000 (until the hydropower is in, and then the price will double). Building a treehouse is a serious adventure, requiring a local tree shaman, botanists, treetop building specialists and engineers.

Compared to what Matt and Erica have taken on, though, it seems like nothing.

The jungle has a way of messing with your perspective.

"In general, people who live here want a simpler lifestyle. They want a life less ordinary."

How to get electricity, water, and the Internet in your tiny home on the range.

By Cat Johnson

LaMar Alexander grew up in a homesteading family. For him, self-sufficiency, including gardening, raising animals and “doing for ourselves” was normal and necessary. He tried city life after college, but says he felt like a slave to a house, bills and employers. At 35, he made a change. “I had a wake up call,” he explains, “that made me realize that what I really wanted was a simple homestead cabin and to eliminate my dependence on the system, so I could live sustainably while I pursued my dreams.”

Tiny house living is a good way to reduce your ecological footprint, save money, and simplify life down to the things that truly matter. So Alexander built a house. A very small, 14 ft. x 14 ft. house. A solar and wind powered off-the-grid cabin with a kitchen, bathroom and living room downstairs and a bedroom and office upstairs. It cost him $2,000 to build not including the recycled doors and windows, the front porch, and the solar system. Being an avid outdoorsman, Alexander didn’t need a lot of indoor space, but as an author, videographer, and off-the-grid builder, he did need modern amenities including a cell phone, Internet access, electric lights, indoor toilet, and shower etc., and he has them.

“I now have the freedom to pursue my dreams,” he says, “and the money I make stays in my pocket and can be used for vacations or to help my family and for a secure retirement. That is the freedom that an off-grid lifestyle makes possible.”

Alexander is part of a growing movement of tiny housers. The options for going tiny are growing. In fact, tiny house villages are even being tested as solutions to homelessness. Within the tiny house movement, there’s a contingent who are taking the simplicity, sustainability and freedom of tiny houses to the next level by building their tiny homes off the power grid. Shareable connected with four experienced, off-the-grid tiny housers to find out how they made the move to living off-the-grid in a tiny house; what challenges they face; how they handle practical matters like electrical, sewage and water; what someone considering off-the-grid living should know; and the benefits of living tiny and off-the-grid.

Contributing to the conversation are Laura LaVoie, who, along with her partner Matt, built an off-the-grid tiny house in the mountains of North Carolina. She also authored the book 120 Ideas for Tiny Living and blogs about tiny house living at Life in 120 Square Feet; Merete Mueller who, along with her partner Christopher, built a 130 square foot, off-the-grid tiny house and documented the experience in the film Tiny: a Story About Living Small; and Alexander, who has produced several books and videos about going off-the-grid, and writes about off-the-grid living at Simple Solar Homesteading.

Benefits, Challenges, & Legalities

Tiny house, off-the-grid living is a good way to reduce your ecological footprint, save money—”Our bills for energy and water are zero dollars,” explains LaVoie—and simplify life down to the things that truly matter.

“People survived and thrived just fine before electricity came along and still can if you are willing to do things by hand.” “One benefit to tiny house living,” says Mueller, “is that it frees up the money, time and energy that would otherwise be spent on maintaining a house and rent or a mortgage, to be used on other things, like working on creative projects, starting a business, spending time with friends and family, or on other hobbies that bring a lot of satisfaction to one’s life.” She points out that with tiny house, off-the-grid living, the drawbacks can be the same as the benefits.

“One obvious challenge is a minimal amount of space inside,” she says, “But one benefit related to that is being forced to spend more time outside, and being forced to simplify possessions and think about which things matter most.” Emptying the composting toilet, hauling water and the other “challenges” that come with tiny, off-the-grid living were, for Mueller, part of the allure. “We wanted to know and understand,” she says, “exactly how much water we were consuming.” Alexander says that the biggest challenges involve government regulations and “burdensome codes.” He also mentions outside interference from neighbors and businesses in the area, securing an adequate water supply, and, if you live in a rural area, isolation and making money in a rural economy.

Regarding zoning issues, all three recommend talking with local authorities as regulations are different in different counties, towns, and even neighborhoods. Mueller suggests calling your local town office to ask questions before making any long-term plans. She also advises getting to know your neighbors.

Taking a Tiny House Off-the-Grid

There’s a direct relationship between tiny houses and off-the-grid living.

Having a life with less stuff and more experiences is a big driver of the tiny house movement. Going off-the-grid allows tiny house dwellers to take that simplicity even further. For LaVoie, the connection between tiny houses and off-the-grid living is one of personal preference. “The beauty of the tiny house movement is that there isn’t a one-size-fitsall solution for everyone who wants to go tiny,” she says. “With the right resources someone can be connected to the grid if they want to. Otherwise, the smaller the house the less energy it needs to run efficiently, so off-grid systems are an easy match.” Mueller points out that there’s a DIY element that connects the tiny house and off-the-grid movements. “Not everyone builds their own tiny house, but certainly a very high percentage of people do,” she says. “This means that people living in tiny houses have a greater understanding of how their homes and their utilities work, which is conducive to off-grid living. Tiny housers often like the idea of being self-sufficient and environmentally sustainable, and it’s certainly much easier to heat and power a tiny house through off-grid methods than a larger, more traditional house.”

She adds that because many tiny houses are built on wheels—a necessity to bypass building codes—they can’t use traditional utilities (a septic system for example), so off-grid methods are often used even if the house is parked in a location with access to the grid.

“Heat, cooling and refrigeration are the main power consumers in any house,” he explains, “so off-grid houses use wood stoves, propane heat, fans, passive cooling and alternative power fridges to take those appliances out of the system. Once you eliminate those appliances from your power needs,” he continues, “you can use a very small solar system for everything else.” Alexander’s current system is 580 watts solar, a 400 watt wind turbine, and propane for heating and cooking with a wood stove back-up. He does passive cooling with fans, porches, overhangs and LAVOIE: We worked with an online company called the Alt-E store and put together trees, and refrigeration is done using a converted freezer run off solar. a solar power package that was exactly what we wanted. It included two 245 watt panels, a 45 amp charge controller, and three 110 amp hour AGM batteries. We also use How to Get Water an 1800 watt inverter that we already owned. We were able to purchase all of this for Finding a water source is one of those things that you’re going to want to around $2,000. The only other investment we made for our off-the-grid lifestyle was research before you buy land. Most counties require an approved source our Berkey water filter which cost around $300. It costs us $0 a month for electricity, such as a city water connection, a professionally drilled well, or a cistern heat, and water in our tiny house. There are, of course some other minor costs but tank with a delivery system. Drilling a well can be expensive, so find paying nothing for energy helps to offset those. For instance, since I work for myself I out what your options are. Hand-drilled, shallow wells and rainwater pay for my own health insurance. We, of course, have phone and internet bills. There is catchment can be used for agricultural purposes, but these generally some small cost for fuel like propane and butane but it is really less than about $20 a don’t meet county codes. Alexander, who has a hand-drilled well and month. a 300 foot deep Artesian well, warns that if you’re using rainwater to supplement household usage, it must be filtered and treated to make it MUELLER: [The cost] completely depends, but in our case when our tiny house was safe for consumption. He explains that giardia is a “real problem” with parked in an off-grid location, we only had to purchase a small propane tank once every rain water but it is safe for washing clothes and flushing toilets. LaVoie few months for heating and we purchased water, which we hauled up in large jugs. Our counts herself lucky that the land they bought has a running spring. She solar system is a pre-made unit called a Sol Man (manufactured by a company called adds that you can also purchase water, but cautions that the costs begins Sol-Solutions) and cost about $5,000. It cost us about $26,000 to build our tiny house, to add up. She says that the thing that she is the most proud of is their but people have built similar tiny houses for much more and much less, depending on conservation of water. “The average American household can use over how they were sourcing their materials and the amount of building experience they 200 gallons of water a day depending on the number of people in the have. home,” she says. “In our tiny house, Matt and I use a total of five gallons a day, not including drinking water. We have an air pressurized shower ALEXANDER: That all depends on what lifestyle the person wants. You can be a sprayer that holds two gallons of hot water and is plenty to ensure that minimalist and go without any electricity using wood stoves or propane for heat and we are clean.” She adds that one of the biggest culprits for water use in a candles and lanterns for light, and a basic yurt, cabin or other house style. Or, you can traditional household is flushing the toilet.

How Much Does It Cost?

The consensus on how much a tiny, off-the-grid house costs is: it depends. Variables include whether you build the house yourself; how you choose to heat it; how much you spend on off-the-grid energy sources; whether you want to go super-simple or have a luxurious, off-the-grid tiny house. Here’s what LaVoie, Mueller and Alexander had to say about building their tiny houses: “I think it is especially important for everyone to recognize that there isn’t one right way to live simply or off-grid.”

build a very high-tech green home with the latest Leed’s sustainability guidelines, which can be very expensive. Older homes can be remodeled for off-the-grid efficiency or there are many small off-grid cabin designs like mine that people can use and modify to fit their needs. The style of the house may be modest or expensive depending on what you want. Land, water and a power system are not included in that figure because they vary greatly depending on your needs, the area, and where you want to live.

Options for Generating Electricity

One option for electricity is to go without. Alexander explains that one quarter of the world’s homes do not have a grid electricity connection. “People survived and thrived just fine before electricity came along,” he says, “and still can if you are willing to do things by hand and go without much of the entertainment that people think they need to survive.” If going without is not an option, there are several options for generating electricity for an off-the-grid house, but solar is the most affordable. At approximately $1 per watt you can have an inexpensive system for basic power needs for under $5,000. Solar also works in cloudy conditions and snowy areas.

Wind is another option, but wind turbines are expensive and only work when the wind blows. If you have access to a river or stream, you could look into hydro power for generating some of your electricity. Both Alexander and LaVoie advise doing a lot of research before you invest in anything. LaVoie recommends getting an energy meter before making any decisions to figure out what your electrical needs are. Alexander says the best tip he can give is to first study how you can greatly reduce your power consumption using more efficient appliances and non-power using appliances.

“Always make sure you enjoy the

ADVENTURE.”

The Lowdown on the Toilet

Outhouses are a proven solution for dealing with human excrement, but composting toilets offer a solution that can be brought indoors, have all the comforts of the modern toilet, and are allowed in many rural areas. Another solution is a conventional septic tank or, where allowed, a leach pond. Alexander and LaVoie both recommend the book The Humanure Handbook: a Guide to Composting Human Manure by Joseph C. Jenkins for getting the facts about all things poop. LaVoie uses a dry composting, sawdust toilet that she describes as “easy to manage.” She adds that there are commercially available composting systems, but they can get pricey. Alexander designed and built a solar enhanced composting toilet that keeps the microbes at a higher temperature so they work faster to compost the waste. “If you eliminate gray water from your tank,” he says, “you do not need a leach field and there is nothing left over but some dry composted material when the process is complete.”

How to Handle Garbage, Recycling, Mail, & Internet, etc.

Another question that arises is, if you’re off-the-grid, how do you deal with details such as garbage, recycling, mail and internet. The consensus here is to use the local dump for garbage and recycling and set up a P.O. box or a mailbox at a UPS store if there’s one nearby, or just use a mailbox on the road. Having a life with less stuff and more experiences is a big driver of the tiny house movement.There are other options as well. Most household waste can be composted or incinerated in rural areas. Alexander explains that most rural people have an incinerator barrel and what is left over is hauled off occasionally. He adds that the key is reusing or repurposing everything possible. “Everything gets recycled at my place,” he says, “and all wood and metal is held on to for other projects or sent to the scrap yard for someone else to use.” Internet access is available through a cell phone hotspot or a satellite system.

The Big Picture on Tiny, Off-the-Grid Living

The big picture takeaway on becoming an off-the-grid tiny houser is that there are countless possibilities when it comes to building a home that’s right for you. Making the move requires a big, hands-on commitment, but it’s a lifestyle change that, according to LaVoie, can be personally fulfilling. “I think it is especially important for everyone to recognize that there isn’t one right way to live simply or off-grid,” she says. “Tiny house living shouldn’t be viewed as a competition or that someone is doing it better than anyone else. The most important thing is to live in a way that is comfortable for you.” She adds, “Always make sure you enjoy the adventure.”

Finding Healthy Food on a roadtrip

When finding healthy food isn’t always the easiest thing.

By Shereen Lehman, MS Nutrition Expert

you can navigate your way around the junk food and maintain your

HEALTHY SNACKS FOR THE RIDE

Typical freeway fare includes fast food, microwaveready service station options -- bags of chips and lots of sodas -- but you can navigate your way around the junk food and maintain your healthy diet.

START WITH BREAKFAST

If you’re the driver, you probably shouldn’t be snacking while you drive -- it’s a distraction. The snacks that keep your passengers happy should be nutritious. Take a cooler with you to keep snacks and beverages cold. When you stop for gas and restroom breaks, look for a local grocery store. You’ll find healthier foods, and they’ll probably be less expensive than what you’ll find at a gas station. >> Load up the cooler with fresh-cut vegetables and fruit. >> Bring plenty of water. It will keep you hydrated and if you spill it won’t stain the upholstery. >> Individually wrapped portions of string cheese or vegetarian cheese alternatives can be kept in the cooler as a source of calcium and protein. >> Bring baked whole grain crackers along on your trip, for added fiber and nutrients. >> Don’t overindulge in greasy chips, choose baked varieties that have fewer unhealthy fats. >> Make your own homemade protein bars and bring them along. >> Pack sandwiches made with whole grain bread and peanut butter or lean meats. Almonds, cashews, and walnuts contain polyunsaturated fats and are easy to take on a trip in either individual bags or larger containers.

You may eat breakfast at a restaurant, a hotel continental breakfast bar, or even the food aisle of a gas station. Avoid excess sugar and starchy foods if Eating lunch and dinner on the road usually means going to a restaurant. you're the driver. High carbohydrate meals may improve Don’t spend too much time at fast food restaurants; instead opt for full-service your mood for a short time, but lots of sugar and starch restaurants that offer more choices. can make you sleepy.

LUNCH AND DINNER

Breakfast at a Restaurant

Choose an omelet filled with vegetables and order a side of whole wheat toast instead of a stack of pancakes and syrup. A bowl of oatmeal with fresh fruit is filling and good for you. If you want something sweet, choose a bran muffin, which is a good source of fiber.

Or opt for whole grain toast with just a little jam or jelly.

Hotel Continental Breakfast

Healthy Eating in Restaurants

Order soup or salad to eat as your main course. Skip the entree altogether unless you’re really hungry. Split a meal with your dining partner. Most restaurants serve huge portions, so there is usually enough food to share. This saves calories and money. Besides, sharing eliminates the temptation to take leftovers back on the road, where they can’t be properly stored. Select foods that are prepared with healthier, low-fat methods. Baked chicken is healthy, but fried chicken has too much fat. Eat the vegetables. Most entrees come with at least one vegetable. If not, be sure to order a vegetable side dish. Skip dessert, or choose some fruit.

Choose a whole grain cereal with low-fat milk. Fresh Fast Food Dinners fruit gives you vitamins and fiber. Yogurt or hard-boiled Find sandwich shops like Subway or Quiznos. Choose whole grain breads, lean eggs are good sources of protein. Avoid sugary muffins, meats, and lots of vegetables. Many fast food restaurants offer salads, but you sweet-rolls, and pre-sweetened cereal. need to be careful. Some of those salads are very high in fat, especially taco salads or those topped with fried chicken strips. Don’t super-size your meal. It Service Station or Convenience Store sounds like a great deal, but you’ll consume too many calories and too much Look for single-serving whole grain breakfast cereals fat and sodium. Order sandwiches made with grilled chicken rather than fried and low-fat milk. Protein bars can make a good chicken. breakfast food substitute, but watch out for extra sugar and calories--read the labels. As a last resort, choose a At the Hotel hot breakfast sandwich or small breakfast burrito over If your trip requires a hotel stay, you might get a bit hungry after a long day donuts and sweet-rolls. of travel. If going to a restaurant is not an option, you should still be able to find healthy foods. Locate a local grocery store and buy fruit, nuts, or healthy Fast Food Breakfast choices from the salad bar or deli section. If your hotel has a microwave, you Most breakfast choices have lots of calories and can find healthier frozen dinners or soup. If your only choice for a snack is the saturated fats, but breakfast burritos may have less than hotel vending machine, skip the candy and chips and look for nuts or microwave other selections. Fruit and yogurt parfaits will give you popcorn. Some restaurants will deliver food to your hotel room and may have some calcium and protein without too much saturated some healthy menu items available. If you go for a pizza delivery, don’t order fat. Drink low-fat milk or 100-percent juice instead of extra cheese or meats high in saturated fat. Choose lots of vegetable and sodas and orange-flavored soft drinks. mushrooms. Order a side salad too.

THE DAY MY LIFE CHANGED

8 STEPS TO

freedom

“how I quit my job and traveled around the world.”

By Sabrina Iovino

November 20th, 2008 was the first day of my new life. I would never live my old life again. I was sitting at Frankfurt Airport, holding a green box of homemade cookies in my hand that my lovely Italian grandmother (may she rest in Peace) had given me for the trip. I was ready to board my flight to Hong Kong. It was a one way ticket. At that time, I didn’t know that I would not come back for a very long time. I had no idea what to expect.

Well, I was guessing that it would be fabulous, but I didn’t know that this was the beginning of a new chapter: The best time of my life. Actually it all started even earlier. Let’s back up a bit to the fall of 2007. I had just ended a heavy relationship. I was heartbroken and depressed and wanted to go away as far as possible. I had no clue about backpacking and booked a fancy package vacation to the paradise Islands of Maldives. Alone. Well, maybe I should point out that going single and alone to the Maldives is not exactly the best idea. I was surrounded by honeymooners and couples that were “so in love”. The Maldives were such a paradise. Incredibly beautiful, stunning scenery, but crazy expensive!! If you’re dreaming of somewhere like the Maldives, but only a tenth of that price, check out the Philippines.

But back to my story... I still don’t know exactly why it happened, but I decided not to return home after my vacation in the Maldives. Of course, I couldn’t stay. I hadn’t won the lottery. And I had no hot Maldivian lover proposing marriage to get me a visa to stay in paradise. Instead of flying back to Germany, I found a cheap one way ticket to Kuala Lumpur and booked it. Until that day, I don’t think I even knew Kuala Lumpur existed or that it was the capital of Malaysia. I knew nothing. I just thought that Kuala Lumpur sounds kinda cool. Gosh, how inexperienced I was... I loved KL. A few days later I took another flight to Bangkok. And that’s where everything changed. When you go to Thailand for the very first time, suddenly you are surrounded by them. It hits you from every direction. You can’t escape them. It’s like a plague. Backpackers. Everywhere. And they all tell you the same story: “I’m on a trip around the world...” I have to admit I felt jealous that most of them were so much younger and better looking than me, sun-tanned in sexy muscle shirts. They all seemed so happy and relaxed. It was like meeting rare members of a secret world travelers’ club and I wanted to join this club as soon as possible. I admired their courage to leave everything behind and travel the world. I was already in my mid twenties and had wasted too many years with working jobs I didn’t like, in fu**ed up relationships that didn’t work, and spending my money on stuff I didn’t need. That was the exact moment I decided to quit my job and travel the world... But how?

01 STOP DREAMING OF THE DAY YOUR LIFE WILL CHANGE

Don’t be one of those ordinary people who says: “One day I will do this (and travel the world).” You won’t.

There is no perfect timing. You have to make time for it. While most people waste a lifetime of creating dreams (and never realize them) I made everything to fulfill my dream. I knew my life would change, but change is good. To change means to move. And to move means my universe will be in a constant expansion. I will never understand why so many people are afraid of change and want to stick to their routine. Making a big life change is scary indeed. But you know what’s even scarier? Regret. Sometimes we have to risk something. You might lose, but you can gain even something better. If you don’t try, you’ll never find out. So don’t fear change. Don’t fear anything. Fear is just an illusion. If you believe in fear, you are a victim of your own mind.

02 FOCUS ON YOUR GOALS (AND TAKE THEM SERIOUSLY)

Make the decision! Focusing on your goals is one of the most important steps. After having the idea of traveling the world, I became obsessed with it. I started to spend every free minute on the Internet, asking questions in several round-the-world forums and reading blogs of other world travelers. I googled the cheapest countries and the best beaches. I made plans where I wanted to go and looked up for flight deals daily. At this point, everything else in my life became meaningless. I got addicted to the idea of traveling. My new goal was traveling the world and I wanted to achieve it. All my focus was about fulfilling my dream. I was happy I never gave up halfway, changing my habits and saving money was one of the hardest things I ever did. It takes time to save money and I know I’m lucky enough being an European and able to save up enough money in one or two years.

Maybe you are not. Maybe you need to save up 5 years or more. But you know what? Never ever give up on something you really want. Even if it takes time to realize your dream. The time will pass anyway. (Or just save half of the money you aimed for and make the rest later working abroad. More on that in Step 6). In my case it was almost a year after my life changing epiphany in Bangkok. I was ready to go: I had quit my job, sold everything I owned, subletted my apartment, gotten rid of the all the unnecessary insurances and left my life in Berlin behind. The decision to give up my job, my beautiful flat and all its comforts was not difficult for me at all.

With the money I saved up in one year I could have bought a small new car. Or taken out a mortgage on an apartment. But I wanted to have the world.

03 CHANGE YOUR VALUES AND LEARN TO LIVE FRUGALLY

Everybody travels differently, and everybody needs a certain amount of money to travel - traveling is certainly not free. I have no idea why there are travel bloggers out there who claim you can travel for free. The truth is, it’s not true. Cheap yes, but not for free. And cheap? Well, cheap only if you are from a wealthy country.

A Cambodian who travels to Thailand might not find it cheap. I know people who have traveled around the world for a year with less than 3000 EUR. In my experience 8000 - 10000 EUR is a good amount for one year traveling. But seriously, you can do it with half of the money. But more on that later. And while you’re saving up money for your trip, why not joining some travel contests? You could win a trip and go for free. Sound good? You can find travel contests on Travelonion or Jaunted or simply search for “travel contest”. Google is your friend.

It took me a while to learn how to travel on a small budget. But once you figure it out, you will see how little you need to live and travel. It takes practice to live frugally and you might have to start getting used to it while you’re still at home. Once I knew I wanted to travel the world, it completely changed my values. That’s one of the best things that traveling has taught me. If you want to save money, you have to cut your expenses. Makes perfect sense, right? So stop wasting money. Since 2007, I’ve stopped buying crap I don’t need. I don’t need an iPad (or any pad!). An iPod. Or iPhone. I don’t need those fancy sneakers. That sexy dress. Another Bikini. Or a plasma TV. A friend of mine said he could never sublet his apartment because he paid a few thousand Euros for the couch. He is simply scared that his subtenant could damage his fancy leather couch. That’s insane. A couch destroys his dream of traveling? We get attached to things just because we paid a lot of money for it? Isn’t that ironic? All the things you own will own YOU in the end. Get rid of all that stuff. It’s actually liberating. If you have nothing, you have nothing to lose. I had lived in Berlin for years, but the cost of living is simply too expensive.

And Berlin is considered one of the cheaper places to live in Europe. In Germany I needed at least 800-1000 EUR a month to cover my expenses including insurances. Since last summer I have lived in Istanbul on 300 350 EUR a month, everything included. My rent is roughly 200 EUR, the rest of the money I spend is on food, drinks and travel insurance. If you can work online, I highly recommend you to move to a location with a more affordable cost of living. Which cities are cheap to live in is a whole other article – one I’ll be writing soon. Get rid of your stuff and make money with it! When I knew I was going away for a long time I went through all my stuff, wondering why I bought these things. Finally I decided to sell it all on Ebay and made a few hundred Euros.

Not bad for stuff I didn’t use for a while. I don’t miss any of those things. I barely remember what they were. I cancelled most of my insurances, only keeping my health insurance. Since I left Germany I only pay 30 EUR a month for my travel health insurance. Back in Germany my health insurance cost me about 300 EUR a month, 10 times more. I can easily say I travel to save money as well! To save more, I rented out my flat in Airbnb to cover my rental cost. Some people might even consider moving back home with their parents to save on rent. They will make you feel like you’re at home, even if they wish you were (at your home). If that’s the case, it might be better to move to a smaller or shared flat. I know it can be a pain in the a** to sacrifice in so many ways, but you’ll be amazed how much you can save. It’s only temporary... so focus!

04 QUIT YOUR JOB

I need money. Not a job. Just kidding. But how many of us can honestly say that we love our jobs?

Or that we do something important and meaningful? Or fun? Lets face it: Most of the time working is not much fun. And the rest of the time it’s not any fun at all. I’m not saying I didn’t enjoy working full time, but I didn’t. So in case you hate your job, you might consider making a change anyway. Turn your passion into a job and you will never work a day in your life. Think about it. On the other hand, if you do a job too well, you might get stuck with it. Damn it. Quit your job. (After you saved some cash). I’m serious. Unless you say you love your job. Wait, even in this case I would say: Quit! Why? Because if you honestly love your job, you might have a good chance to return to it. Maybe with the same company, maybe not. Negotiate with your boss about going on sabbatical for a year. Well, we don’t have that in Germany, but guess what!? I got my old job back after 14 months of traveling. A few months later I quit again, but that’s another story I’ll tell you in the last step. If your job is your passion, you will be always good at it and find something. Don’t worry too much about the future, you’re going to miss the present. The time is now. Never worry about things that have not happened yet. Waste of time. You have to learn to relax. Worrying is using your imagination to create things you don’t want. You don’t need to create back up plans. I mean how many times in your life have you actually needed them? Just imagine: You quit your well paying job and leave your current life behind to travel the world for a while. And then you come back and struggle to find a new job. Do you think you would ever regret that you traveled the world? Do you really think you would? I guess no. Traveling around the world is an experience that no one can ever take away from you. I learned so much about myself and I’m so thankful that I was lucky enough to do this. You won’t come back as the same person. Trust me, I have never met someone who regretted traveling. Still struggling with the idea of quitting your job? Who knows, sometimes struggles are exactly what we need in our life. It makes us stronger. And sometimes wiser. Well, not everybody. I speak for myself. At this point, I want to forward you to Steve Pavlina, one of the best bloggers I have come across. But please come back to me or finish here first, before you jump over to him. His post is life-changing. OK, now go and read 10 reasons why you should never get a job. Good stuff.

“it’s the little moments that make life beautiful” 05 MAKE A CHECK LIST BEFORE YOU GO

Check lists are sexy! No, actually they’re not. But they’re goddamn necessary and it’s important that you get your documents and other stuff in order! Not this order in particular, but... you get the point!!

First of all, I’ll recommend you 2 tools/apps to get better organized. Both have a free version, which is usually enough! Evernote organizes everything, your ideas, tasks, bookmarks, projects, and so much more. Trello is perfect for To-Do Lists. I can’t live without Trello anymore. So, what else...? Get a world map or go to Google Earth and make a list of all the countries you want to visit. If you have no idea where to start, go to Skyscanner. Type from your country to “Everywhere”. It will show you the cheapest airfares out of your country. You can use the flexible search for a whole month or even a year. I love Skyscanner. One of the best flight search engines ever. Get a Passport, if you don’t have one yet. And if you have one, make sure it’s not going to expire in the next 12 months. Or better yet, in the next 2 years. Depending on how long you travel, keep in mind that some countries won’t allow you to enter if your passport expires in less than 6 months. Check the visa requirements for all the countries you’re planning to travel to. Some visas you can get on the road, for others you have to apply from your home country. Don’t underestimate the importance of visas. You’ll probably spend days or weeks, have to call a bunch of embassies etc. to get all the information you need. Get a credit card! Or two! Please don’t be like my dad who doesn’t believe in credit cards and carries a huge pile of cash in his pocket whenever he travels. I don’t recommend Traveler’s cheques anymore, not since I got ripped off in Mexico in 2005. Please make sure you remember all the passwords and PIN codes or record them in a safe place. Yes, you need vaccinations! Don’t take this lightly! Please check Netdoctor to see which vaccinations you need before you hit the road. Please get a travel insurance. You might never need it, and if you don’t, be thankful. Don’t consider it a waste of money.

Travel insurance is often cheaper than your regular health care plan. I pay 350 EUR per year. This is the cheapest I’ve found so far, but prices are different, depending which country you are. I highly recommend World Nomads. They cover residents from over 150 countries. You can buy, extend and claim, even while traveling. Buy high quality travel gear. Yes, you heard me right. Buy a good backpack. Don’t go for the cheapest one. As much as I encourage people to live frugally, if you want to travel a long way, you need durable gear. If you asked me what one of the most useful things I bought for my trip was, I would have to say: A padlock with a 4-digit combination, for locking rooms or safety boxes. Look for a job abroad. If your budget is tight and you have to work during your travels, you’d better investigate the job market beforehand in order to find countries where it’s easier to find paying work. Keep reading for useful links on finding jobs abroad in the next step.

06 HIT THE ROAD (OR HOP ON A PLANE)

Go travel the world and have the best time of your life! And don’t drive yourself crazy and making plans about where to go and how long to stay in each place... Screw that! It doesn’t matter where you go, it’s all about who you meet. Sometimes you love a place and get stuck there for weeks, while another place won’t be as interesting as you expected. In those situations it’s good if you’re free to leave anytime. Even if it costs you more money. Believe me, it’s worth it. Keep some flexibility. Travel has taught me that the journey is the destination. Traveling alone?

Please don’t be afraid of solo trips. Be thankful to have such an experience. I love arriving in the airport of a country I have never been to before. It makes me feel strong, and excited about the adventures I’m about to have. It gives me confidence. I think it’s important to feel lonely sometimes. You need to know how to be alone and not be defined by others. You will learn a lot about yourself. I would rather travel alone than with a friend. It’s a fact that you’re never really alone when you travel by yourself. You meet people everywhere, and they will ask if they can join you.

You will be happy to travel with them for a while, and sometimes you are even happier to get rid of them again. Back to the money issue. Most of your cash will be for food, transportation and a place to sleep. And probably for alcohol. Please don’t drink without limits, just because the beer is so cheap in so many places you go. Try to cut your expenses to a minimum. Save money on accommodation by using Couchsurfing. Nowadays everybody knows about Couchsurfing. I’ve been a member since 2008 and I can truly say that Couchsurfing changed my life. And I’m not talking about saving money here. It’s just a great side effect. I have met some of my best friends through this website and I could write a book about all the crazy adventures... Save more money? Avoid countries, that require an expensive visa, avoid all the expensive countries anyway. Take trains and buses instead of flying, or hitchhike (I do not recommend hitchhiking for women traveling solo). When you search for flights, check Skyscanner, Vayama or FlightNetwork. Be flexible with dates and destinations and you’ll get the best deals. Sign up for all the airline newsletters to stay informed about promotions. Meet locals, eat street food, buy groceries and always bargain when you buy stuff! But please don’t bargain for the price of your meal.

You might annoy the chef. Consider working during your travels.

During your trip you will develop new skills, knowledge and understanding and realize you’re able to do jobs you would have never thought of. If you travel slowly, it will be easier to make arrangements to work. The possibilities are endless. Cooking, bartending, web designing, teaching, fruit picking, translating, cleaning... There more open you are, the more job offers you will have. One of the most popular jobs is teaching English. Don’t assume that you always need to be a native speaker or have a TEFL certificate. You don’t. Be creative. Teach private. If you search, you will find. One of the best websites for jobs any kind and in any city is Craigslist. Here are some more links: If you want to teach English, check EslCafe. If you want to work on cruise ships check Find a Crew or Crewseekers. More Jobs listed on Overseasjobs, Work Away, Work Anywhere, Work in Hostels.

Interested in WWOOF? Work a few hours per day and receive free accommodation and meals.

07

LEARN NEW THINGS

Try new things. Make friends with intuition. Eat food you have never tasted before. Fall in love. Be curious and look beyond what’s right in front of you.

Take risks. Open yourself up to possibilities. Keep your heart open and be grateful for every new experience. Trust yourself. Discover the beauty of this amazing world and get lost in its opportunities. It’s the little moments that make life beautiful. Life is all about the journey and less about the destination. Traveling will open your mind to many new things, you will learn a lot about different cultures. You’ll probably appreciate your life more and realize how lucky you are. Everyone has different beliefs and values.

Be grateful to learn about new cultures and, as hard as it is, don’t judge.

Have an open mind. A wise quote of Wayne Dyer says “The highest form of ignorance is when you reject something you don’t know anything about.”

08 COMING BACK...

Coming home. This is the suckiest part. Actually, I never came home. Because after all this traveling, I’m not so sure anymore where my home is. I flew back to Germany though, after exactly 433 days. I had traveled all across Asia, Australia, South & Central America and the U.S. My last flight was from JFK to Frankfurt with Singapore Airlines. It was January 2010 and freaking cold.

After my arrival, I visited my family in Southern Germany and flew back to Berlin at the end of the month. I started working again in February 2010.

Guess what? I got my old job back. I worked as a screen designer again at the same company I had left in 2008. Everybody and everything seemed the same. Except me. I was depressed, coming home after such a long time.

It was freaking me out. I started hosting Couchsurfers like crazy. I decided, if I couldn’t travel anymore, the world would have to come to me. Well, my return to “Normal Life” didn’t last long. Three months later I found myself at the airport again. Between April 2010 and September 2011 I traveled to Israel, Jordan, Egypt, Turkey, Greece, UAE, Philippines, Japan, Russia and India. I couldn’t live a normal life anymore. Traveling became the most important thing; it was like an addiction. Between all these trips I worked as a freelancer. Probably 5 months in total. I had given up my old job again and was lucky enough to get a well-paid freelance job for the biggest email provider in Germany. In October 2011, I decided it was time to leave again.

For good? Who knows... I spent autumn in Turkey and India, winter in Bangkok and the following spring in the Philippines and Indonesia. Finally, I returned to Istanbul in Summer 2012 and decided to stay put. Not to settle down though. Just to stay here, because I love the vibe of the city, the food, the people... and some other things. And this brings us up to where I am right now. I guess some of you probably think that I don’t work anymore.

Yep. Exactly. I have enough money to last me the rest of my life. Well, unless I buy something. Haha. Actually I do work from time to time, but only freelance. No employer will ever get me in their clutches again, and I won’t be signing any full-time contracts. So I do some design jobs, I also teach German, I’m a tour guide sometimes and I write articles for travel magazines.

That’s it. I have chosen to remove myself from an ordinary life and live like a nomad. I love to travel and to work whenever I want to. And no, I’m not insane. Oh well, If I were I’d enjoy every second of it. Life is a mystery and traveling the world will be one of the best decisions you’ll ever make.

Never never never give up on your dream.