You don’t have to book a long-haul flight to find adventure, culture or relaxation. In fact, some of the best international getaways are just a relatively short flight away. Consider these top destinations, offering incredible experiences without the hassle of extensive travel.
Grand Cayman is known for relaxing beaches, but you’ll also find plenty of other things to do. Visit the Cayman Turtle Center to swim and snorkel with these extraordinary reptiles, or plan an outing to Stingray City to marvel at the elegant creatures. Check out the magnificent stalagmites and stalactites of the Cayman Crystal Caves, learn about history and culture at the Cayman Islands National Museum, or take a dive to explore a sunken submarine rescue vessel.
For a taste of European charm without crossing an ocean, look no further than Montreal. This French-speaking city hosts a multitude of attractions, including world-class museums and music festivals spanning nearly every genre. Plan a trip to the Notre Dame Basilica for exquisite Gothic architecture, or go to the famed Underground City to explore the metropolis on a subterranean level. Book a walking tour where you can savor the city’s rich foods and history along its historic cobblestone streets.
A tropical paradise for thrill-seekers, Costa Rica offers adventures like zip-lining, hiking, rafting, or even rappelling down a waterfall. This Central American destination boasts beautiful beaches for surfing, paddling and kayaking as well as breath-taking forests and mountains for horseback riding or cycling. After a long day of exploration, unwind in volcano-heated hot springs. Keep your eyes peeled for a variety of animals, including ocelots, whales, sloths, and toucans.
Fitness enthusiasts striving for peak performance know optimal recovery is key. Here are some proven practices to enhance muscle repair, reduce fatigue and prevent injury.
Quality Zzzzs
Aim for 7–9 hours of sleep to support muscle recovery and hormone balance.
Fuel the Body Right
Consume a balanced diet of protein, healthy fats and carbohydrates.
Keep Moving
Engage in light activities like walking, stretching or yoga to promote blood flow and reduce swelling.
Massage and Foam Rolling
Reduce muscle soreness and improve circulation with massage therapy or self-myofascial release (SMR).
Hydrate, Hydrate, Hydrate
Drink plenty of water to replenish lost fluids and support muscle function.
Necessary Brrrs
Ice baths or cold showers can help reduce inflammation and speed up muscle repair.
It may be a natural part of life, but too much stress can have a lasting negative impact. Here are some common and not-so-common side effects of stress overload.
Physical
Stress can signal your body’s fight-or-flight response, raising your blood pressure and heart rate. This heightened state can leave you feeling drained and exhausted. Tension can also lead to headaches and dizziness as well as aches and pains in your neck, shoulders, chest, and back. Stress can also contribute to skin and stomach problems and weaken your immune system, making you more susceptible to illness.
Emotional
Elevated cognitive pressure can make it hard to focus, resulting in difficulty staying organized and managing daily tasks. Anxiety and irritability are also common in stressful situations. You may have feelings of sadness and depression or just feel more emotional in general. Some people experience increased impatience or difficulty unwinding, which can affect overall well-being.
If you’re experiencing these types of side effects, a licensed therapist can help you explore strategies to manage stress and restore balance to your life.
Strong bones start with smarter choices at every meal. According to the Bone Health and Osteoporosis Foundation, much of the overall health of our bones is connected to our diet. Here are some key ingredients to building healthy bones and preventing injury and osteoporosis.
Vitamin D, found in foods like oily fish and egg yolks, can help your body absorb calcium.
Collard greens, dairy products and almonds are rich in calcium.
Potassium can be found in tomatoes, prunes, raisins, potatoes, and bananas.
Oranges, strawberries and pineapples are good sources of vitamin C.
Vitamin K is common in dark leafy vegetables like kale, spinach and mustard greens.
INGREDIENTS
1 cup quinoa
1 cup diced tomato
1 cup diced cucumber
½ cup diced sweet orange pepper
½ cup diced sweet yellow pepper
2 green onions, chopped
Fresh parsley for garnish
DIRECTIONS
Prepare quinoa according to package directions. Set aside to cool. In a large serving bowl, combine tomatoes, cucumber, peppers, onions, and cooled quinoa.
In a small mixing bowl, whisk together dressing ingredients. Pour over quinoa salad and gently toss. Refrigerate until ready to serve. Garnish with fresh parsley.
