Author: Leyla Alyanak

  • Lessons From Over 50 Years of Solo Travel: Facing Fear Head-On

    Lessons From Over 50 Years of Solo Travel: Facing Fear Head-On

    Featured image: Facing fear in travel head-on means learning from our mishaps | Photo by Meniphoto on Envato

    Travel mishaps that made me stronger

    by Leyla Alyanak

    Roberto slammed on the brakes, and my head hit the windshield. I didn’t even have time to brace.

    “We’ve seen that tree before,” he mumbled. “Three times.”

    We were lost, stranded in a Mozambican minefield.

    It felt unnervingly empty. No skulls or red tape, just a patch of scrub in the middle of what used to be a glorious national park before three decades of civil war.

    So somewhere between throwing up and nursing the bump on my forehead, I discovered fear’s peculiar gift: unlike panic, which scatters every thought, fear sharpens the mind, or maybe it just makes you notice details you’d usually ignore.

    As I retraced my steps mentally, that moment taught me a key travel lesson: fear is often not only about danger but about the feeling of losing control, and paying attention early can mean preventing small mistakes from becoming disasters. Once we were lost, attention became the only thing we had left – stopping and orienting ourselves so we didn’t compound the mistake by rushing blindly on.

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    Over 50 years of solo travel, often as a foreign correspondent in distant corners of the world, fear and I have become not friends, but perhaps companions. Terror is a great equalizer, whether you’re afraid of a flight or are running for your life.

    If every street looks the same

    Zanzibar’s Stone Town is built like a maze – narrow alleyways twisting back on themselves in identical patterns. I’d wandered out from my hotel that morning full of confidence, but by lunchtime I was completely lost. Every person I stopped spoke only Swahili, and I had no phrasebook (translation apps were still in the future).

    Then I remembered I’d grabbed a business card from the hotel desk. I pulled it from my pocket and showed it to the next person I passed. He nodded, smiled, and gestured for me to follow. Five minutes later, I was back at my hotel, which had been just around the corner the entire time.

    The lesson wasn’t dramatic, but it stuck: small preparations — a business card or a photo of your hotel entrance on your phone — can turn a frightening situation into a minor inconvenience. Now I always take that card and photograph the street sign intersection nearest my hotel, so I’m not relying on memory when I need to find my way back.

    If you’re too confident for your own good

    Barcelona. After decades of solo travel, I thought I had it figured out. I’d navigated war zones, survived minefields, and handled countless difficult situations. A day of sightseeing in a European city? Easy.

    I wore my daypack on my back – money, passport, cards, everything important tucked inside. I’d done it without thinking a thousand times before.

    When I stopped at a pastry shop for a coffee, I reached back for my wallet. The pack was unzipped. Everything was gone.

    The sick feeling in my stomach wasn’t just about the loss, it was more about my own stupidity. I knew better. I’d gotten complacent, convinced my experience made me immune to the most common tourist mistake. Instead, I spent the next several days navigating bureaucracy for an emergency passport and cancelling my cards, kicking myself all the while.

    The lesson was humbling: it doesn’t matter how many years you’ve been travelling or how confident you feel, but the moment you stop thinking is the moment you become a target. Now I use a cross-body bag that stays in front of me where I can see it because years of travel won’t protect me if I neglect the most basic precautions.

    Read More: Solo Travel for Seniors: How Women Over 60 Can Overcome Fear and Get Started in Solo Travel

    Woman Exploring Colorful Streets

    Even experienced travellers can let their guard down, like leaving their bag unattended / Photo by seleznev_photos on Envato

    If you’re sick and help is far away

    In a small village in central Uganda, I tripped and gashed my knee badly. I carry a basic first aid kit of disinfectant and bandages, so I did what I could, but I needed proper medical attention. The nearest hospital was hours away.

    There was a bus stop across from the post office so I sat down – I couldn’t stand – and waited. When the bus arrived, the driver ignored me completely. He dashed into the post office, picked up some mail and left before I could react.

    Several hours later, another bus came. This time I painfully wedged my foot in the door before he could take off and asked why he wasn’t taking me. He pointed to the back of the bus. It was full. I explained I needed to get to a hospital, but he said regulations wouldn’t allow it. Uganda wasn’t the sort of country where problems could be solved by slipping someone a bit of extra cash.

    So I begged. The driver took pity and went inside the post office to get permission, which was granted.

    What I learned: when you’re injured or ill and alone, your best tool isn’t stoicism, it’s your willingness to ask for help — and keep asking until you get it. Pride is a luxury you can’t afford in an emergency. Carry basic medical supplies and know where the nearest hospital is before you need it, and don’t be afraid to make yourself someone else’s problem when your safety depends on it.

    Learning from fear

    Each time I encountered fear on my travels, I walked away changed.

    When women tell me they’re afraid to travel alone, I understand. Fear is real, and you don’t need a war zone to experience it viscerally — getting hopelessly lost or dealing with an injury far from help will do. But fear can also act as a guide, showing where your limits are and when to push beyond them. Sometimes you’ll need caution, like keeping your belongings where you can see them, but other times you’ll be pushing those boundaries, like getting lost and finding your way back through unfamiliar streets.

    Fear isn’t something to be conquered, and a lot of it is just our mind painting worst-case scenarios. Simple tactics like grabbing that hotel business card or overcoming timidity to ask for help can dissipate some of the fear. Once that happens, you’ll be back in the driver’s seat, maybe not forever but at least long enough to get to your next destination.

    Find a women-friendly trip on the Women's Travel Directory

    More on Overcoming Fear

    The post Lessons From Over 50 Years of Solo Travel: Facing Fear Head-On appeared first on JourneyWoman.

    This post was originally published on this site.

  • Zuppa Toscana

    Zuppa Toscana

    Zuppa Toscana is probably one of the richest, most hearty soups out there and is definitely one of my favorites. This creamy soup with tender potatoes and flavorful Italian sausage is modeled after the famous Zuppa Toscana from The Olive Garden restaurant, but I threw in my own personal twist. I’ve added an extra budget-friendly ingredient and lightened it up just a touch so I can slurp up a giant bowl without feeling too full.

    “I love this recipe. We make it so often, it is literally taped to the cabinet next to the stove! Works perfect every time. I occasionally swap cannellini beans for the great northern if I cannot find them. Other than that, it’s so perfect!”

    Pam

    Easy Recipe for Zuppa Toscana

    If you’ve never been to Olive Garden or had Zuppa Toscana soup anywhere else, I’d describe it as a creamy potato soup loaded with flavorful Italian sausage, kale, and bacon. The original version uses heavy cream, bacon, and a whole pound of sausage, but I decided to try to lighten it up a bit. I used half-and-half instead of heavy cream, subbed half the sausage for white beans, used smoked paprika for smokiness instead of bacon, and then loaded up on potatoes and kale. The result? Still totally creamy and chock full of flavor, plus a hefty dose of vegetables. Whenever I make this soup, I know I’m going to eat nothing but this for the next four days straight (it has kale, so it’s okay, right?).

    And the savings are pretty great, too. The last time I checked, one bowl of Zuppa Toscana at my local Olive Garden would set you back $8.79, whereas this entire batch costs about $9.10 for EIGHT servings (that’s a savings of about $7.65 per serving!) That’s a true budget win, I’d say, and this isn’t the only Olive Garden copycat we’ve recreated for less! Our pasta e fagioli is another restaurant favorite, but instead of a creamy potato broth, it’s a hearty tomato-based soup with beans, vegetables, and pasta.

    Tips for adding dairy to hot soups!

    Anytime you add dairy to a homemade soup like this one, there’s a chance it can separate or curdle. To avoid this, I’ve always simmered my soups (and never let it come to a boil!), but I want everyone to enjoy their Zuppa Toscana as intended, so I’ve updated the recipe to include the following information:

    1. Use room temperature half and half, as cold dairy is more likely to curdle than room temperature dairy.
    2. Temper the half and half with some of the hot broth before adding it to the soup.

    These tips (room temperature half and half, tempering the dairy before adding to the pot, and only letting the soup simmer once it’s added) will go a long way in keeping your soup silky-smooth and creamy—not curdled or grainy.

    make it vegetarian

    The sausage in this copycat Zuppa Toscana recipe is responsible for adding a lot of flavor to this soup, so if you plan to skip the sausage to make this recipe vegetarian, you’ll need to ramp up the seasoning. I suggest adding a tablespoon or so of Italian seasoning blend to make up for the spices that are found in the Italian sausage. You may also want to add an extra can of beans to bulk up the soup a bit. Be sure to use a vegetarian broth, too!

    How to Serve Zuppa Toscana

    Zuppa Toscana is truly a meal in a bowl with starchy potatoes, Italian sausage, beans, and plenty of kale, so you definitely don’t need a side. This recipe makes 8 servings (about 1½ cups each), which is plenty for a family dinner or for saving a few portions for later. Ladle the soup into bowls while it’s nice and hot, then add a sprinkle of grated Parmesan so it softens and melts right into the creamy broth.

    But if I’m serving it for dinner and want it to be EXTRA filling and hearty, some warm garlic bread is probably my first pick for sides. It’s perfect for soaking up the creamy broth and can warm in the oven as the soup finishes on the stove. A loaf of no-knead bread or soda bread also works well if you want something simple to tear and share at the table. Or for a cozy Italian-inspired dinner, I’d add a crisp simple side salad with romaine, tomatoes, pepperoncini, Parmesan, and Italian dressing. It adds something fresh and crunchy next to the creamy soup, and with warm bread and a little extra Parmesan over each bowl, you’ve basically got the full Olive Garden-at-home experience!

    Side view of zuppa toscana in a bowl with bread, green salad and parmesan cheese around it.
    Shown here with garlic bread, a simple green salad, and shredded Parmesan cheese.

    Got Leftovers? Here Are Your Options

    This Zuppa Toscana recipe makes 8 hearty servings, so I almost always plan on turning at least part of it into lunch prep. Once the soup has cooled a bit, I portion it into individual 16 oz. containers or jars and keep them in the fridge for easy grab-and-go lunches. Reheating one portion at a time keeps the potatoes and creamy broth in better shape than reheating the whole pot again and again. This soup stores well for up to 3-4 days in the fridge.

    Side view of zuppa toscana soup in mason jars with glass lids.
    These glass mason jars are my favorite for meal prepping this soup.

    If I know I won’t finish it in a few days, I freeze it in portions instead. Silicone molds make that really easy. Once the soup is frozen solid, I transfer the cubes to a zip-top freezer bag so they take up less space and I can pull out only what I need. Frozen Zuppa Toscana will keep well for about 3 months.

    Overhead view of zuppa toscana in ice cube molds.
    Shown here added to silicone molds for freezing.
    Overhead view of frozen cubes of zuppa toscana in a ziplock bag.
    Don’t forget to name and date your frozen soup!

    To reheat, warm the soup gently on the stovetop or in the microwave, stirring occasionally so the broth heats evenly. Just don’t let it boil, since high heat can make the dairy separate. Or to reheat from frozen, place the frozen soup cubes directly in a saucepan over medium-low heat. Stir and continue heating until the soup is heated through.

    If it looks a little thicker after reheating, I just add a splash of broth, water, or half-and-half to loosen it back up!

    Overhead close up of homemade zuppa toscana in a bowl with a spoon.

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    Zuppa Toscana

    Zuppa Toscana is a creamy, filling, and flavorful soup with Italian sausage, potatoes, and kale. Just like The Olive Garden’s, but made from scratch!
    Course Main Course, Soup
    Cuisine Italian
    Total Cost $9.10 recipe / $1.14 serving
    Prep Time 15 minutes
    Cook Time 30 minutes
    Total Time 45 minutes
    Servings 8 servings (1.5 cups each)
    Calories 300kcal
    Author Beth Moncel

    Equipment

    • Large Soup Pot or Dutch Oven

    Ingredients

    • ½ lb. Italian sausage hot or mild, $1.73*
    • 1 yellow onion $0.86
    • 2 garlic cloves $0.14
    • 15 oz. can Great Northern beans $0.92**
    • ½ tsp smoked paprika $0.07
    • 3 cups chicken broth $0.38***
    • 1 cup water $0.00
    • 1 lb. red potatoes $1.45
    • ½ lb. kale chopped with stems removed, $1.69
    • 2 cups half and half room temperature, $1.78****
    • ¼ tsp salt $0.01
    • 1 pinch red pepper flakes optional, $0.02
    • black pepper freshly cracked, (optional) $0.05

    Optional Toppings

    • cooked bacon crumbled or diced, optional – see notes

    Instructions

    • Gather all ingredients.
    • Add the sausage to a large soup pot and sauté over medium heat, breaking it up into small pieces as it cooks. The sausage should contain enough fat to keep it from sticking, if not add a touch of olive oil. It’s okay if a small amount browns on the bottom of the pot.
    • While the sausage is cooking, dice the onion and mince the garlic. Add the onion and garlic to the pot and sauté until the onions are softened. The moisture from the onions should help dissolve any browned bits of sausage off the bottom of the pot.
    • Drain and rinse the can of beans. Add the beans, smoked paprika, chicken broth, and one cup water. Place a lid on the pot and let it come up to a simmer over medium heat.
    • While the pot is heating, cut each potato into quarters lengthwise, then slice across into thin, ⅛” thick slices. Add the potatoes to the pot along with the pre-chopped kale. The kale will fill the pot when it’s first added, but the heat from the liquid will wilt it within a few minutes. Stir it occasionally to help the wilting process.
    • Let the pot simmer over medium heat for about 15 minutes, or until the potatoes are tender.
    • Remove some of the hot broth from the pot, transfer it to a separate bowl, and whisk in the room temperature half and half. Now, pour the tempered half and half mixture back into the soup pot with the potatoes and kale. Bring everything to a gentle simmer (don’t let it boil!).
    • Season with salt, red pepper flakes, and freshly cracked black pepper if desired.

    See how we calculate recipe costs here.

    Video

    Notes

    *You can use hot, mild, or sweet Italian sausage for this soup. Buy loose-ground Italian sausage rather than sausage in casings. 

    **You can use any type of white bean you want, such as cannellini or navy beans. If you don’t like beans, you can leave them out and add more sausage or potatoes.

    ***I use Better Than Bouillon brand soup base to make my broth.

    ****If you’re not from the U.S., “half and half” is like a lighter version of light cream. Be sure to use room temperature half and half. If you don’t have half and half, you can substitute with an equal mix of room temperature whole milk and heavy cream (use double cream if you’re in the UK).

    Optional bacon: The classic Zuppa Toscana usually includes bacon, but to keep prices down and make this soup even easier, I use smoked paprika to add that smoky flavor without the extra cost. If you still want bacon, I’d crumble a little over individual bowls just before serving so you get the flavor without changing the recipe steps. Optional bacon is not included in the recipe cost.

    Dairy-free: Some of our readers have replaced the half-and-half with full-fat coconut milk, creamy unsweetened oat milk, or plant-based heavy cream with good results! Coconut milk may add a slight coconut flavor. Whichever substitute you choose, bring it to room temperature and temper it with the hot broth before adding it to the soup. For a thicker soup, blend ½ cup of the beans with some of the broth and stir it back into the soup before adding the dairy-free milk.

    Naturally gluten-free: This Zuppa Toscana is naturally gluten-free as written. If you’re cooking for someone who needs to strictly avoid gluten, double-check the labels on your Italian sausage and broth to make sure they’re certified gluten-free.

    Nutrition

    Serving: 1.5cups | Calories: 300kcal | Carbohydrates: 26g | Protein: 13g | Fat: 17g | Sodium: 674mg | Fiber: 5g

    How to Make Zuppa Toscana Step-by-Step Photos

    The ingredients to make zuppa toscana with labels.

    Gather your ingredients and set the half-and-half out to come closer to room temperature. Starting with room-temperature dairy and tempering it later helps it blend smoothly into the hot soup without curdling.

    Ground sausage in a pot.

    Brown the sausage: Add ½ lb. Italian sausage to a large soup pot and cook over medium heat, breaking it into small pieces as it browns. I didn’t use any extra oil because sausage tends to be pretty fatty. It’s okay if a little sticks to the bottom of the pot because it’ll dissolve in the next steps. A few browned bits on the bottom are a good thing. They’ll add extra flavor to the soup.

    Diced onion on a wooden cutting board with minced garlic.

    While the sausage browns, dice 1 yellow onion and mince 2 cloves of garlic.

    Onion and garlic added to browned sausage in a pot.

    Sauté the aromatics: Add the onion and garlic to the pot and continue cooking until the onion is soft and translucent. As the onion releases moisture, stir and scrape up those browned sausage bits from the bottom of the pot.

    Broth being poured into a pot of beans and seasoning.

    Build the broth: Drain and rinse one 15 oz. can of Great Northern beans. Add the beans, ½ tsp smoked paprika, 3 cups chicken broth, and 1 cup water to the pot. Stir well, cover the pot, and bring the broth to a simmer over medium heat. The smoked paprika will give that smoky hint that the bacon would have supplied. Sneaky, right?

    Sliced potatoes on a wooden cutting board.

    Prep the potatoes: While the pot is heating up, wash 1 lb. red potatoes and slice them about ⅛-inch thick. Keeping the slices thin and fairly even helps them cook quickly and at the same rate.

    Kale and potatoes added to a pot of soup.

    Add the vegetables: Add the sliced potatoes and ½ lb. chopped kale to the pot. The kale will look like a lot at first, but it wilts down quickly. Give it a stir occasionally to help it come into contact with the hot soup and wilt. After a few minutes, it’ll have wilted down into the soup nicely. Let the soup simmer over medium heat for about 15 minutes or until the potatoes are tender.

    Broth being added to half and half to temper the dairy.

    Temper the half-and-half: Now, remove some of the hot broth and stir it into 2 cups room-temperature half-and-half. Gradually warming the dairy before it goes into the pot helps prevent it from separating.

    Half and half being poured into a pot of homemade zuppa toscana.

    Simmer: Pour the tempered half and half into the pot and bring it up to a gentle simmer. DO NOT let it come to a boil at any point now!

    Black pepper and crushed red pepper added to a pot of zuppa toscana.

    Season to taste: I like my soup spicy (and had used mild Italian sausage), so I seasoned it with a pinch of red pepper flakes. A little freshly cracked black pepper is also nice. Depending on what type of broth you use, you may need to add a little salt (about ¼ tsp).

    Overhead view of a finished pot of zuppa toscana.

    Serve, and enjoy!

    Overhead close up of homemade zuppa toscana in a bowl with a spoon.

    Absolutely deserving of all the internet hype. SO. GOOD.

    Other Easy Italian Inspired Soups to Make

    • Italian Wedding Soup combines tender homemade meatballs, vegetables, greens, and pasta in a light, savory broth for another hearty bowl that still feels fresh.
    • For a meatless option, my easy Minestrone Soup is loaded with vegetables, beans, and pasta, and it’s easy to adjust depending on what you already have on hand!
    • Our Lasagna Soup takes things in a richer, cheesier direction with all the familiar flavors of lasagna in an easy, cozy soup.

    More Potato Soup Recipes

    Our Zuppa Toscana recipe was originally published 1/31/15. It was retested, reworked, and republished to be better than ever 9/30/26.

    The post Zuppa Toscana appeared first on Budget Bytes.

    This post was originally published on this site.

  • End September With a Taste of Something New

    End September With a Taste of Something New


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    Assortment of colorful tropical fruits including star fruit, passion fruit, kiwi and dragon fruit

    Photo: Deposit Photos

    As September Is Healthy Aging® Month comes to a close, we have one more challenge for you:

    Taste something you’ve never tried before.

    This year’s theme, “Curiosity Has No Age Limit,” has been about finding simple ways to keep exploring, learning and experiencing new things.

    And curiosity doesn’t have to involve taking a class, booking a trip or starting a major new project.

    Sometimes it can begin with something as simple as what’s on your plate.

    Think about the last time you tasted something for the very first time. Maybe it was a fruit you couldn’t identify at the farmers market, a spice you’d never heard of or a dish ordered on vacation because you’d never seen anything quite like it.

    Making an effort to try new foods may be one of the easiest — and tastiest — ways to exercise a little curiosity.

    Break Out of the Food Routine

    Think about your last trip to the supermarket. Did you automatically reach for the same apples, vegetables, bread, cheese and dinner ingredients you usually buy?

    There’s nothing wrong with having favorites. But every supermarket, farmers market and restaurant menu offers opportunities to venture beyond them.

    The National Institute on Aging recommends enjoying a variety of foods from the different food groups as part of healthy eating as we grow older.

    It also suggests looking for a new vegetable, fruit or seafood you haven’t tried before — or one you haven’t eaten in a while.

    That sounds like a fitting final Healthy Aging® Month challenge.

    Variety of fresh seafood including salmon, lobster, octopus, fish and shellfish

    Photo: Deposit Photos

    Start With Just One Thing

    You don’t have to completely change the way you eat.

    The next time you shop, choose one thing you’ve never tasted before.

    It might be:

    • A fruit such as dragon fruit, papaya, persimmon or fresh figs
    • A vegetable such as fennel, jicama, kohlrabi or Romanesco
    • A grain such as farro or bulgur
    • A legume such as edamame or a variety of lentil you’ve never cooked
    • A spice or seasoning such as za’atar, sumac, harissa or garam masala
    • A fresh herb you normally pass by
    • A cheese you’ve never tasted
    • A fish or seafood you’ve never prepared

    Not sure what to do with it? Ask someone.

    Of course, you can just “Google it” or ask CHATGPT, but why not talk to the farmer at the farmers market? Ask the produce manager. Visit an international grocery store and ask how an unfamiliar ingredient is traditionally prepared. Look for a recipe from a country whose food you’ve never cooked.

    Suddenly, dinner becomes a small learning experience.

    Put More Variety on Your Plate

    There’s a nutritional reason to experiment, too.

    Different foods provide different combinations of nutrients. The National Institute on Aging points to the wide variety of colors, flavors and textures available among vegetables and recommends a variety of nutrient-dense protein sources, including seafood, eggs, beans, nuts, seeds and soy foods.

    The American Heart Association similarly recommends an overall eating pattern that includes a wide variety of fruits and vegetables, whole grains and healthy sources of protein, particularly plant sources such as beans, peas, lentils and nuts, along with fish and seafood.

    So instead of thinking only about foods you should give up, consider all the foods you haven’t discovered yet.

    That’s a much more interesting way to look at healthy eating.

    Let Your Taste Buds Travel

    Food can also be a passport.

    You may already love Italian, Mexican or Chinese food. Why not venture farther?

    Try Ethiopian injera, Spanish gazpacho, Japanese miso, Indian dal, Lebanese za’atar, Korean kimchi or a West African dish you’ve never encountered.

    Healthy Aging® has explored this idea before in Travel the World Through Your Kitchen: Start With Foods From Across Africa.

    One of the recipes featured in that article provides an easy place to begin with a recipe from Food From Across Africa by Duval Timothy, Jacob Fodio Todd, and Folayemi Brown.

    Fresh Turmeric Red Lentils from Travel the World Through Your Kitchen: Start With Foods From Across Africa. Used with permission fromof Ecco, an imprint of HarperCollins Publishers.

    Try This: Fresh Turmeric Red Lentils

    Have you ever cooked with fresh turmeric root?

    You may know turmeric as the bright yellow ground spice in the spice cabinet. Fresh turmeric looks more like a small piece of ginger and brings another dimension to the ingredient.

    The authors recipe for Fresh Turmeric Red Lentils recipe combines fresh turmeric with red lentils, sweet potatoes, tomatoes and spices.

    Fresh Turmeric Red Lentils

    Makes about 8 servings

    It’s important to use fresh turmeric root in this recipe. It has a wonderful aroma, with hints of citrus that are lost in the powdered form. You may want to have ready some disposable gloves and an apron, because it can stain very easily. The taste of this dish improves with standing time and into the next day.

    1 pound medium sweet potatoes
    Scant 2 tablespoons coconut oil
    1 teaspoon fine sea salt
    1 teaspoon hot paprika
    1/2 teaspoon smoked paprika
    ½ teaspoon chili powder
    ½ ounce fresh turmeric
    Generous 2 cups vegetable stock
    5 ounces fresh plum tomatoes
    3 ½ ounces red lentils (preferable whole, unsplit, skin-on)

    Preheat the oven to 400°F.

    Peel the sweet potatoes, halve them lengthwise, and cut crosswise at 1-inch intervals. You should now have rough half-moon discs. Put them into a large bowl.

    Melt the coconut oil if it’s solid, then smother it over the sweet potatoes.

    Add the salt and dried spices and rub well with your hands so they are evenly distributed. Put them on a baking sheet, place in the oven in the top third, and set a timer for 15 minutes, turning the sweet potatoes after about 7 minutes.

    In the meantime prepare the lentils. Peel the fresh turmeric with a teaspoon. We find that much like ginger it’s easier to get into the crevices and minimize wastage this way. Pound with a pestle and mortar until it becomes a fine, juicy paste.

    Add the stock, tomatoes, and fresh turmeric to a deep pot. Place over medium heat. Rinse the lentils in a fine-mesh sieve and add to the pan. Gently bring to a boil, then simmer over low heat, covered, for 8 minutes. Do not leave for longer than this without checking, because lentils can overcook quickly.

    Check the sweet potatoes. You want them so that you can put a fork through each piece with ease. They should taste spicy, salty, and sweet from the caramelization. Check your lentils. They are ready when they are translucent, without sunburnt orange spots of the original color at the core. The stock will reduce significantly as the lentils absorb water. Remove from the heat.

    When the sweet potatoes are done, add them to the lentils and fold them into the mix.

    Serve warm, and reheat over very low temperature so the lentils don’t overcook.

    From Food From Across Africa by Duval Timothy, Jacob Fodio Todd, and Folayemi Brown. Copyright 2016, Duval Timothy, Jacob Fodio Todd, and Folayemi Brown. Excerpted by permission of Ecco, an imprint of HarperCollins Publishers.

    Keep the Curiosity Going

    September may be ending, but curiosity certainly doesn’t have to.

    Choose one food you’ve never tasted before.

    Learn where it comes from. Find out how people traditionally prepare it. Try a recipe you’ve never made. Visit a market you’ve never explored.

    You don’t even have to like what you try.

    The point is to keep discovering.

    And if you find something you love?

    You’ve just added something new to your life.

    Curiosity has no age limit — in September or any other month of the year!

    Enjoyed this article? Sign up for the free Healthy Aging® newsletter for the latest stories, tips, and inspiration delivered to your inbox—and subscribe to Healthy Aging® Magazine for even more ways to live better and age smarter.

    This post was originally published on this site.

  • CVN Data Insights: What Makes Suicide Safety Planning Work?

    CVN Data Insights: What Makes Suicide Safety Planning Work?

    BLUF: Suicide safety plans are most effective when they are personalized, practiced, and revisited over time. Turning coping skills and social engagement / connection into daily habits rather than emergency responses can help manage emotional distress in real time to prevent progression to suicidal crises.

    Lessons from CVN research: Safety planning is a cornerstone of suicide prevention for clients at elevated risk, but not all safety planning experiences are equally impactful. Cohen Veterans Network Institute for Quality (CVN-IQ) conducted a qualitative study interviewing former at-risk clients about their experiences with safety planning. Thematic analysis highlighted factors that transformed their safety plans from merely required processes into useful tools to manage suicidal thoughts and behaviors.

    Why It Matters

    • Safety planning is widely used for suicide prevention in healthcare settings
    • Research suggests that common barriers affect how clients use & value their safety plans over time
    • Understanding client perspectives is key to improving safety planning effectiveness

    Key Findings: Common barriers identified in this study and supported by published research may impact safety plan engagement (Brousseau-Paradis et al., 2025; Kayman et al., 2015; O’Connor et al., 2022; Stanley et al., 2016). Importantly, our study reveals that even among treatment-seeking clients, safety planning often began with hesitancy and uncertainty about whether the plan would be effective.

    Key Take-Away: Previous research found that clients struggle to implement coping strategies during periods of acute emotional distress. Participants reported greater confidence using skills that had been discussed, refined, and rehearsed with their clinician rather than simply documented on a plan.

    CVN network data. Findings may not be representative of other populations or care settings.

    References:

    Brousseau-Paradis, C., Genest, C., Maltais, N., Séguin, M., & Rassy, J. (2025). Towards a better use of safety planning in emergency departments: an exploratory study of patients and clinicians’ perspectives. Community Mental Health Journal, 61(4), 724-733.

    Kayman, D. J., Goldstein, M. F., Dixon, L., & Goodman, M. (2015). Perspectives of suicidal veterans on safety planning: Findings from a pilot study. Crisis: The journal of crisis intervention and suicide prevention, 36(5), 371.

    O’Connor, R. C., Smillie, S., McClelland, H., Lundy, J. M., Stewart, C., Syrett, S., … & Simpson, S. A. (2022). SAFETEL: a pilot randomised controlled trial to assess the feasibility and acceptability of a safety planning and telephone follow-up intervention to reduce suicidal behaviour. Pilot and feasibility studies, 8(1), 156.

    Stanley, B., Chaudhury, S. R., Chesin, M., Pontoski, K., Bush, A. M., Knox, K. L., & Brown, G. K. (2016). An emergency department intervention and follow-up to reduce suicide risk in the VA: Acceptability and effectiveness. Psychiatric services, 67(6), 680-683.

    The post CVN Data Insights: What Makes Suicide Safety Planning Work? appeared first on Cohen Veterans Network.

  • Planning a Solo Trip to Costa Rica? These Unique Travel Experiences Will Take You Into the Heart of Costa Rica

    Planning a Solo Trip to Costa Rica? These Unique Travel Experiences Will Take You Into the Heart of Costa Rica

    Featured image: Penny Light found connection and community in Costa Rica | Photo by Penny Light

    Costa Rica offers solo women adventure, nature and community

    by Carolyn Ray

    Ask any solo traveller about her favourite places, and Costa Rica inevitably shows up on the list. Not only is it easy to get to from North America, but it’s also one of the most stable, peaceful countries in Latin America. I’ve travelled extensively in Central America, but Costa Rica is a newer discovery for me. It’s only in the past two years that I’ve experienced the ‘pura vida’ lifestyle on my travels through the provinces of San José, Alajuela, Guanacaste, Puntarenas and Limón.

    As an adventure and nature lover, I am entranced by the idea of cloud forests, volcanoes, two coastlines, wildlife sanctuaries, and comfortable eco-lodges closer to Canada. I also love places that are a bit off the grid, so when I decide to spend my July birthday in Puerto Viejo, near Limón, Costa Rica, I reach out to Canadian Penny Light, who lived in Costa Rica for 10 years. Her love affair with Costa Rica began on a solo trip around 2011 when she rented a tiny hatchback and drove around the country solo with Florence + The Machine’s “Dog Days Are Over” stuck on repeat in the CD player. Today, she runs a Toronto-based travel business, Grit and Grace Adventures, that caters to women over 50 seeking adventures rooted in culture, connection, and personal renewal. 

    Light says: “What I love most about Costa Rica is the way it connects you back to what matters: nature, community, other people and, ultimately, yourself. You hear Pura Vida everywhere, and it can sound like a catchy tourism phrase until you’ve spent enough time there to understand that it’s genuinely a way of life. Family matters. Community matters. Nature matters. Time together matters. Living there taught me a lot about how disconnected we can become from those things in North America.”

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    pura vida costa rica penny light

    Canadian Penny Light fell in love with Costa Rica on a solo trip / Photo by Penny Light 

    Five unique experiences for solo women in Costa Rica

    1. San Jose: There’s more than meets the eye

    Light says that many people make the mistake of treating San José purely as a place to fly in and out of. With music such an important part of Costa Rican culture, she says a must-see destination in the capital city is The National Theatre. She also recommends that women spend time wandering the historic centre and areas like Barrio Amón to experience the architecture, art, music, restaurants and a cultural side of Costa Rica that most women don’t experience when they head directly to the beach.

    “I was fortunate enough to see a performance at the National Theatre, and the building itself is absolutely spectacular,” she says. “If you have the opportunity to see a concert or performance rather than simply touring the building, even better. The San Jose Philharmonic is spectacular!”

    Not far from San Jose is Los Quetzales National Park, where climate change and deforestation are impacting the habitat of many animals, including the resplendent quetzal. It’s here that I volunteer with Conservation VIP and local forest rangers and guides to plant new trees, raise new nesting places  and clear trails in the forest.

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    get your guide day trips banner

    get your guide day trips banner

    With its bright, long, flowing tail feathers, the quetzal is a prime target for fly fishermen, selling for about US$500 a bird. This stunningly bright bird favours the fruit from a wild avocado tree, which takes decades to grow.

    My guide, Alex Arias, is Costa Rican through and through. One of the first things he teaches us is how to say good morning in Costa Rica. It’s not ‘buenas dias’. Here, it’s ‘pura vida’.  Pura vida isn’t just a tagline; it’s a way of living, one that encapsulates the culture of Costa Rica — welcoming, relaxed and happy.

    “I like to see people who travel around the country, see the wildlife, stay in communities and meet locals,” Arias says. “Costa Rica isn’t just beaches and resorts. We want travellers who care about the community, land, and conservation.”

    We stay at the locally owned Quetzal Paradiso Lodge high in the mountains, with individual cabins and sunset views that rank among the best I’ve ever seen.

    Tip: Up in the mountains, it can be cool, even in the summer, so bring warm layers and slippers. Don’t forget your binoculars for birdwatching!

    quetzal by alex

    The endangered resplendent Quetzel/  Photo by Alex Arias

    Read More: Birdwatching for Beginners: Easy Tips for Wherever You Roam

    “I’ve driven between San Jose and the Osa Peninsula many times and stayed in Uvita. It’s a friendly and relatively safe country. Uvita is lovely. As a solo traveller, I recommend that you stay in hotels or eco lodges rather than airbnbs or vrbos unless it’s a room with other people in the house. There are break-ins being reported in parked cars and vacation homes in Uvita and local beaches. There are eco lodges in that area that are beautiful and have guides for hikes and exploring. Enjoy your time there. Costa Rica is a wonderful country to visit.” — Jane M.

    2. Alajuela province: Sleep next to Costa Rica’s most famous volcano

    About 90 km northwest of San José, Alajuela, in northwestern Costa Rica, is synonymous with La Fortuna and Arenal Volcano, an active stratovolcano. The drive to La Fortuna, which is only for the brave, takes about three hours from San José on a twisty, rugged two-lane road.

    I stayed at the family-owned Arenal Observatory Lodge & Trails, which has the highest possible sustainability accreditation from the Costa Rican Tourism Institute. The Observatory was originally built in 1987 as a scientific research station for the world-famous Smithsonian Institution and is the only hotel located within the Arenal Volcano National Park.

    The unforgettable view of Arenal Volcano from a hotel room at the Observatory / Photo by Carolyn Ray

    Thought to be dormant for years, Arenal Volcano famously erupted on Monday, July 29, 1968, devastating over 15 square kilometres and covering three small villages with rocks, lava, and ash. Waking up next to this 1,633-meter (5,358-foot) volcano ranks among one of my favourite mornings ever. The entire Observatory is a national park, with trails, birdwatching, waterfalls, hanging bridges and a restaurant that overlooks both the volcano and the man-made Arenal Lake below. There is a free guided tour of the grounds, where I learned not to touch the trees (venomous snakes sleep in the moss) and not to walk to the frog pond at night without a strong flashlight (because it’s dinner time for the snakes). There are between 300-500 species of birds, and 36 kinds of hummingbirds, best seen in the morning hours. Four species of monkeys roam freely: capuchin monkeys, howler monkeys, spider monkeys and squirrel monkeys.

    The small town of La Fortuna is about 30 minutes away, and although it’s a tourist town, there are some good restaurants to be found, including La Fortuna Organico and LaVid Steakhouse. There are many resorts in the area, and it’s famous for its thermal baths, notably Tabacon Thermal Baths and Baldi Hot Springs.  If you’re not a guest there, a day visit will run about USD $47 per person.

    Tip: Stay for a few days as the weather is changeable; bring your water shoes and swim under Danta waterfall at Arenal Observatory.

    costa rica hotel

    3. Puntarenas: The wilder side of nature and wildlife

    Puntarenas, on the southern Pacific coast, is also a popular place for solo women travellers. Light recommends Uvita as a jumping-off point, especially for women who want nature and wildlife at the centre of the experience, with stops in Quepos and Monteverde Cloud Forest.

    “If someone tells me they want to experience the Costa Rica that made me fall in love with the country, rather than simply have a beautiful beach vacation, I tend to send them south,” she says. “As you continue farther south toward the Osa region, Costa Rica starts to feel wilder and less developed. It takes a little more effort to reach than some of the country’s more heavily travelled beach destinations, but I think that is part of what has protected its magic.”

    Light says must-see places include protected areas like Marino Ballena, with the Osa Peninsula and Corcovado farther south. She recommends The Tikivillas Hotel, a small hotel in the Uvita area.

    Read More: A Menopause Retreat in Costa Rica Jumpstarts Joy! 

    Carolyn Ray and friends volunteering in Punta Banco with Conservation VIP, alongside the local community / Credit Carolyn Ray

    For two weeks in 2024, I volunteered in Punto Banco, a small beach community with a population of 160 people, nestled along the Panamanian border, about an eight-hour drive on a two-lane highway from San José or a two-hour drive from Gofilto Airport. It’s next door to Pavones surf beach, which reputedly has the longest left-breaking wave in the world, making it a popular destination for surfers. Turtle nesting season coincides with the rainy reason, so September is the perfect time to go. It’s humid, and the accommodations are rugged, but in some ways it makes you appreciate all that we have. And the wildlife in this area is incredible — whales, toucans, sloths, howler, spider and capuchin monkeys — and of course, scorpions and spiders. But what really makes this village special is how the local community is actively involved in turtle conservation.

    Tip: For an even more off-the-grid stop in Puntarenas, visit Punta Barica, a surf and yoga school run by Tanya and Richard, who moved here from South Africa after spending several years there.

    5. Guanacaste: Whales, turtles and… crocodiles

    If you dream of the Costa Rica you’ve seen in photographs — surfing, the ocean, beaches, wildlife, and incredible sunsets — Guanacaste may be the place for you. I stayed in Tamarindo for a week, waking up to the sounds of a scarlet-rumped Tanager, Piratic flycatcher, and chestnut-backed Antbird in the bushes underneath the house. Las Baulas National Marine Park is a major nesting site for giant leatherback turtles. There are also boat or kayak tours through the Tamarindo Wildlife Refuge to see howler monkeys, birds, and of course, crocodiles.

    In September, the Pacific Ocean is an active place, perfect for whale-watching. As a guest of Serendipity Charters, I watched humpback whales and babies frolic, and sea turtles pair up for the mating season. That was followed by a swim and snorkel in a secluded bay before returning to the marina. The humpbacks migrate this time of year and can be seen frequently from shore, making for an unforgettable experience.

    Sunset in Tamarindo always delights / By Carolyn Ray

    I stay in Tamarindo with friends who have been residents for more than 20 years. As a result, I have the opportunity to meet many expats who now call this area home and run small businesses here. Once a small surf town, the area is developing quickly and nearby areas such as Flamingo Beach are becoming more touristy, which is changing the dynamic in the area. Rather than a resort, try the locally owned Capitan Suiza.

    Tip: Tamarindo has its own airport, if you’re willing to walk through the cow pasture to get on the plane. You can get to Tamarindo from Liberia (about 90 minutes drive) or fly from San José on a small local airline, Sansa.

    “I travelled to Costa Rica in December and was looking for quiet beach town. We flew to Liberia and went to Brasilito 90 minutes away. The town is not super touristy. Locals live there as opposed to Playa Flamingo just North of Brasilito which is beautiful but more upscale touristy (there didn’t seem to be any locals living there) and much more expensive for food. Brasilito has two beaches you can walk to and small local restaurants (called sodas) with great food for good prices. We stayed at Quinta Esencia which is a really lovely 4-room hotel. Includes a nice breakfast. The staff is helpful and kind.” — Erin K.

    find a trip in costa rica

    5. Caribbean Side: Puerto Viejo is a hub of wildlife

    Driving on Highway 32 from San José to Limón, and then to the small beach town of Puerto Viejo is an adventure in itself. June and early July are considered the off or ‘green’ season, so it is not too surprising when a ‘tropical wave’ arrives with torrential downpours that shut down the highway. For those who prefer not to drive,  the Caribbean Shuttle is a great option and leaves from San José airport (I also took it to Panama). There are no resorts here, but there are small family-owned hotels along the beaches, like Villa Serinidad, where I stayed.

    The main reason I’ve come to Puerto Viejo is to see endangered species in the wild, including the Great Green Macaw and sloths. The Great Green Macaw, which once proliferated throughout most of Central America, is critically endangered, with only 400 left. Ara Manzanillo Sanctuary aspires to reintroduce them to the Caribbean. Tours run from 2:00 pm to 4:00 pm daily for CAD$28/USD$20 and require a steep uphill climb. Volunteers are also welcome here. 

    green macaaw parrot costa rica

    The Great Green Macaw / Photo by Carolyn Ray

    sloth in costa rica

    Asleep or relaxing: it’s hard to tell with sloths/ Photo by Carolyn Ray

    The Sloth Sanctuary of Costa Rica offers a tour for CAD$43/USD$30 daily except on Mondays, which showcases its 10 permanent residents, including two two-toed sloths and three three-toed sloths that have survived electrocution and dog attacks. Since it was founded in 1992, it has rehabilitated over 300 sloths back to the wild. Sloths live for more than 30 years, and their metabolism is so slow that they can only digest one leaf a month, which explains their slow movements. 

    At the Jaguar Rescue Centre (JRC), there are no jaguars, but JRC has rescued more than 9,000 wild animals since 2008, returning about 48 per cent to their natural habitats. The priority is local education with schools and discouraging the use of parrots, toucans and reptiles as pets. Entrance fees are CAD $41/USD$29 per person, and one per cent of every admission goes toward an effort to insulate power lines. They also accept volunteers two weeks at a time.

    Tip: Bring your bug spray, hiking boots, binoculars, a good camera and antihistamines if you’re as allergic as I am to bug bites.

    Regardless of where you go in Costa Rica, a solo travel experience changes you. Perhaps it’s being disconnected from the routines and the everyday. Perhaps it’s about hearing your own voice.

    “I arrived in Costa Rica as a woman travelling alone,” Light says. “I eventually returned as a woman starting her life over. Sometimes a place doesn’t just show you where you are. It shows you where you might go next.”

    get your guide

    Read More: Solo Travel Tips for Costa Rica: Advice From Women Who Have Been There

    Make it happen

    When to go: The busiest time in Costa Rica is during Christmas and Easter; why not try the ‘green season’? Check for school holiday dates before you book.

    How to get to Costa Rica: From Canada, you can fly into San Jose or Liberia on Air Canada, Air Transat and WestJet. Check flights here.

    Day trips: Use Get Your Guide or Viator to find a day trip, including transportation, from San Jose.

    Rent a car: Most of the major brands, such as Avis, Budget, Europcar, operate in Costa Rica, with car rentals available at the airports. Don’t forget to bring a copy of your insurance. Find a rental car here.

    Shuttle bus: Women recommend Interbus Costa Rica, Charlie Shuttle Costa Rica or Caribe Shuttle.

    Where to stay in Costa Rica: There are so many eco-friendly hotels and wellness retreats in Costa Rica.  To look for hotels recommended by women, click here or check Booking.com.

    Disclaimer: This article is part of a sponsored campaign in partnership with the Costa Rica Tourism Board to inspire women over 50 to travel solo. Carolyn Ray visited Costa Rica own her own and was not compensated for her travel costs, or her time spent researching, planning and writing this feature. In addition, the tourism board did not review this article before it was published, a practice that allows the writer to express her perspective with integrity and candor.

    More from Costa Rica to Discover

    The post Planning a Solo Trip to Costa Rica? These Unique Travel Experiences Will Take You Into the Heart of Costa Rica appeared first on JourneyWoman.

    This post was originally published on this site.

  • Apple Crisp

    Apple Crisp

    The Apple Crisp I’ve Been Making For Years.

    Lindsay Ostrom headshot.

    I jotted this apple crisp recipe into the notes app in my phone several years ago, and I return to it every fall.

    This apple crisp is it for me.

    Jammy, cinnamon-scented apples baked under a heavy (and I do mean heavy) blanket of buttery crumble.

    I remember first making this in our old kitchen for a late-October dinner party – I made wild rice soup and apple cider old fashioneds (unreal), and someone pulled out the guitar just as the smell of apple crisp was floating from the oven. Absolutely charmed. I obviously bonded with this specific apple crisp that night and it has been with me ever since.

    Apple crisp in a bowl with ice cream.

    Why it’s good, if you ask me: the caramely apple layer underneath gets properly jammy, the topping gets properly crisp – just enough to provide contrast, AND, and, and, where the two layers melt together in the middle is just pure fall magic. Soft, buttery, and delicious.

    Apple crisp in general is very simple, and this one feels rustic, almost, especially if you make it in a cast iron pan, which I usually do. Is she making apple crisp or is she living out her dreams from Little House on the Prairie on a chilly fall night? We’ll never know.

    Hope this brings you lots of fall cozy!

    Lindsay signature.

    How To Make Apple Crisp (In Photos!)

    1

    Apple Layer.

    Toss apples with sugar, cinnamon, and flour. This photo shows apples that have been thinly sliced on a mandoline. You can also dice them! Both delicious.

    Sliced apples in a

    2

    Crumble Layer.

    I stir it up with a spoon or fork, and then bring it together into crumbles with my hands.

    Mixing crumble in a bowl.

    3

    Layer.

    Apples on bottom, crumble on top.

    Spreading crumb topping on apples.

    4

    Bake!

    It’ll turn into a beautiful golden crumble with a layer of jammy apples underneath.

    Finished apple crisp in a skillet.

    Print

    A picture of Apple Crisp

    Apple Crisp

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    • Author:       Lindsay


    • Total Time:       1 hour


    • Yield:       6–8 servings 1x


    Print

    Description

    My one-and-only apple crisp recipe! Tender jammy honeycrisp apples under a blanket of buttery brown sugar oat topping. The perfect fall treat!

    Ingredients


    Units

    Apples:

    • 6 cups diced apples (I use 4-5 large Honeycrisp, unpeeled)
    • 1/2 cup granulated sugar
    • 1/2 teaspoon cinnamon
    • 1 tablespoon all-purpose flour

    Topping:

    • 1/2 cup salted butter, melted (1 stick)
    • 1 cup brown sugar, lightly packed
    • 1 cup all-purpose flour
    • 3/4 cup rolled oats
    • 1 teaspoon vanilla
    • 1/4 teaspoon salt

    Instructions

    1. Preheat Oven: Preheat the oven to 350 degrees.
    2. Mix Apple Filling: Toss diced apples with the sugar, cinnamon, and flour in a large bowl until well-coated. Transfer to a 9×9 baking dish or a cast-iron skillet.
    3. Mix Topping: Mix melted butter, brown sugar, flour, oats, vanilla, and salt in a large bowl. Stir together with a spoon or fork. If needed, use your hands to bring the mixture together into a crumble; distribute evenly over the apples in the pan.
    4. Bake: Bake for 40-45 minutes, until the apples are jammy-looking around the edges, and the topping is golden brown.
    5. Rest and Serve: Let stand for 10-15 minutes, so the apple layer can cool and thicken slightly. Serve with vanilla ice cream.

    Notes

    This can work with or without peeling the apples. Personally, I don’t peel the apples – I am lazy, and I just can’t be bothered to mess with what is already a perfectly good fruit. The peels cook down the same way the apples do, so they become soft and unobtrusive in the apple crisp.

    • Prep Time: 15 minutes
    • Cook Time: 45 minutes
    • Category: Dessert
    • Method: Baking
    • Cuisine: American

    Keywords: apple crisp, classic apple crisp, apple crisp recipe, fall dessert

    Did you make this recipe?

    Three More Favorite Fall Treats

    Fork cutting into slices of apple cake
    Cinnamon Sugar Apple Cake
    Pumpkin muffins with cream cheese filling.
    Pumpkin Muffins
    Pumpkin Granola with yogurt.
    Pumpkin Granola

    The post Apple Crisp appeared first on Pinch of Yum.

    This post was originally published on this site.

  • Cruise Port Day Bag: 12 Things We Always Bring Ashore (And 5 We Leave Behind)

    Cruise Port Day Bag: 12 Things We Always Bring Ashore (And 5 We Leave Behind)

    After 100+ cruises and countless ports of call around the world, we’ve dialed in exactly what goes ashore with us and what stays behind in the cabin. Pack too little and you’re unprepared for a long day in port. Pack too much and you’re hauling a heavy bag full of things you don’t need, or worse, carrying valuables you should have left in the safe. Here’s what we always put in our cruise port day bag, what we deliberately leave on the ship, the extras we add for a shore excursion, and the bags we actually use.

    What We Always Bring Ashore

    These are the items that go with us on nearly every port day, no matter the destination. Everything here earns its spot and is easily packable.

    A day bag

    Everything starts with the bag itself. We always take something light, comfortable enough to carry for hours, and secure in a crowd, which for us usually means a crossbody bag and a lightweight backpack. More on our favorites below.

    Sun protection

    We never leave the ship without sunscreen, sunglasses, lip balm, and a hat, no matter the destination. The sun is stronger in tropical ports and you might be outdoors for hours at a time, so reapplying sunscreen and lip balm midday is crucial. Even in cooler destinations like Alaska, sun reflects off snow and ice so protection is still important.

    Rain gear

    The only thing predictable about the weather is that it’s unpredictable. Weather in port can turn fast, so we always carry rain coats and a compact umbrella. Our coats take up almost no room and mean we’re always prepared for that afternoon rain storm in the Caribbean or the frequent Alaska showers.

    A reusable water bottle

    Staying hydrated is key when spending full days ashore, and it matters most on the hot, active days. We always start the day with a full reusable water bottle and pack extra bottled water from the ship to replenish as we drink it. If you have a drink package, grab a few bottles before heading to the gangway.

    A portable charger

    Between maps, photos, and translation apps, or scrolling social media during that long bus ride, we always seem to have a half-drained phone battery after only a few hours in port. That’s why we always head ashore with at least one portable charger for each of us. A small power bank is cheap insurance for the day.

    Hand sanitizer and tissues or wet wipes

    You can never sanitize your hands too many times. A small sanitizer holder attached to your day bag or a pack of wet wipes are handy before and after eating, after using public transit, and for the ports where restrooms don’t come stocked with much. You’ll be glad to have it, especially in countries that might not have the same sanitation standards as the US.

    Some cash in small bills

    We always bring cash and a credit card with us when leaving the ship. While many established stores and restaurants do accept credit cards, small bills are key for street vendors and tips. In places like Europe, you’ll also need coins to use public restrooms. Take what you think you’ll need for the day only and leave the rest on the ship.

    Proper ID and documentation

    Your ship keycard gets you off and back on the ship, but we never leave without proper identification either. It’s important to have an ID in case something happens while in port. We usually take our driver’s license and a photo of our passport unless the port requires otherwise. We also take a photo of the ship’s address, port authority contact information, and any tickets or instructions needed for our tours.

    Your phone

    Nowadays, your phone is your camera, map, translator, and lifeline all in one. We always make sure to manually set it to ship time before we go, and we download what we need offline just in case our international phone plan loses signal while ashore. We also make sure to secure it in a zippered pocket rather than a jacket or pants pocket where it could fall out or get pickpocketed.

    A light layer

    Regardless of the destination, a light layer, like a thin sweater or wrap, comes in handy for chilly tour buses, air-conditioned museums, and the shoulders-covered rule at churches and religious sites. It can even help with sun protection if you feel yourself getting burned and there’s no shade in sight.

    A portable fan

    Let’s face it, the temperatures are getting hotter and hotter everywhere! Summer in the Mediterranean or Caribbean can be brutal. That’s why we always travel with a small handheld fan. It’s a lifesaver in hot, humid ports and long outdoor lines. It sounds minor until you’re standing in the midday sun waiting to get into an attraction and feel like you’re going to collapse from the heat.

    A small first-aid kit and medications

    We’re not saying to pack the whole medicine cabinet but a few essentials can make or break your port day. Take a small kit with daily medication you might need if the day runs long, plus a few basics like pain reliever, motion-sickness pills, band-aids, and something for an upset stomach.

    What We Always Leave On the Ship

    The other half of packing smart for a cruise port day is knowing what not to carry ashore with you. Anything valuable or hard to replace is safer in the cabin safe than in a day bag in a crowded port.

    Valuables

    Expensive jewelry and designer watches should stay onboard the ship. They make you a target, and losing them ashore is a headache you don’t want on vacation.

    Your physical passport, unless required

    We always take a copy of our passport with us, but the original stays behind. That way there’s no chance of it getting lost or stolen in a foreign port. Only bring the real one when a specific port requires it.

    Extra cash and credit cards

    We carry enough cash for the day and a single credit card with no foreign transaction fees. The rest of the cash and the backup cards stay in the safe, so a lost wallet is a minor annoyance, not a trip-ender.

    Larger electronics

    Laptops, tablets, and other electronics should stay on the ship, especially in higher-risk ports, unless you absolutely have to work during a long bus ride or beach day. Your phone is sufficient while ashore, and it’s one less expensive thing to worry about.

    Food beyond pre-packaged snacks

    Many ports have strict rules about bringing food ashore, and some, like Australia, prohibit it entirely for biosecurity reasons. Sealed, pre-packaged snacks are usually fine, but leave the fruit and anything fresh behind.

    Australia and New Zealand cruise review

    Extras to Pack for a Shore Excursion

    A booked tour or an active adventure calls for a few things beyond the everyday items. Check your excursion details, since the operator often lists exactly what to bring.

    Proper footwear

    Pack (or wear ashore) comfortable, closed-toe shoes for hikes, ATVs, and other demanding activities, and water shoes if you’re headed to a rocky beach. Sandals and flip-flops won’t cut it on most active excursions or walking tours.

    A bathing suit and towel

    For beach days, snorkeling, and catamaran trips, wear a bathing suit under your clothes to skip changing or pack one if you don’t want to wear it all day, and check the tour description to determine whether you need to bring a towel from the ship.

    A dry bag or waterproof pouch

    Anything involving water calls for a way to keep your phone, cash, and documents dry. A cheap waterproof pouch is worth every penny (a Ziploc bag can work too). If you’re planning to be outdoors in rainy conditions or doing an activity like kayaking, having a proper dry bag is a lifesaver to keep all your belongings safe from the elements.

    Bug spray

    Bug spray is essential for jungle, rainforest, zipline, and other nature-heavy tours regardless of your cruise destination. The bugs are no joke, and most tour stops or guides won’t have any to offer you.

    A change of clothes

    A dry shirt or spare pair of socks for wet or messy adventures makes the trip back to the ship far more comfortable. If you’re planning an activity like off-roading, consider tucking them in your day bag so they stay clean and dry until you need them.

    The right extras shift by the types of activities, but they can also vary based on destination. Alaska calls for different gear than the Caribbean or the Mediterranean, so always adjust for where you’re headed and what you’ve booked.

    Cruise Shore Excursions

    Our Favorite Cruise Port Day Bags

    The right bag makes the whole day easier, and the wrong one weighs you down. These are the styles we reach for, depending on the day.

    Suggested picks include a lightweight anti-theft crossbody for city and sightseeing days, a packable water-resistant backpack for active or all-day excursions, and a large waterproof tote or dry bag for beach and catamaran days.

    Here are some of our favorites: (**affiliate links**)

    Comments

    What’s always in your cruise port day bag? Do you have a favorite bag or a must-have item we didn’t mention? Drop us an anchor below and let us know how you pack for a day ashore.

    The post Cruise Port Day Bag: 12 Things We Always Bring Ashore (And 5 We Leave Behind) appeared first on EatSleepCruise.com.

    This post was originally published on this site.

  • Solo Travel in Costa Rica: Travel Tips and Advice From Women Who Have Been There

    Solo Travel in Costa Rica: Travel Tips and Advice From Women Who Have Been There

    Featured image: Solo travel in Costa is even better with advice from women who have been there | Image by by 9_fingers_via Envato

    How to get to Costa Rica, plus some safety and packing advice 

    by JourneyWoman

    Costa Rica has a way of rewarding travellers who show up prepared — its lush rainforests, wildlife-packed coastlines and famously friendly “pura vida” culture are best enjoyed when you’re not caught off guard by a surprise thunderstorm, a humidity spike, or driving on its rugged two-lane highways.

    Whether you’re flying into San José or the beaches of Guanacaste, a little planning goes a long way in this beautifully unpredictable country. From getting there and getting around, to what to pack and what to eat, here’s everything a solo woman traveller needs to know before heading to Costa Rica, including travel tips from our community of experienced solo travellers.

    Travel advice from women for Costa Rica 

    1. Flights from Canada

    Costa Rica has two main international airports: Juan Santamaría International Airport (SJO) near San José and Guanacaste Airport (LIR) in Liberia.

    There are direct flights to Costa Rica (about 5.5 hours) from major Canadian cities to San Jose and Liberia all year long on Air Canada, Westjet and Air Transat. For those flying to Guanacaste (Liberia Airport), Air Canada’s new service between Vancouver International Airport and Liberia International Airport begins in December 2026 and runs run through April 12, 2027. WestJet also offers connections to Liberia every day. Best of all, there’s no visa needed for Canadian or US travellers.  Check flight routes on Skyscanner here. 

    2. San José Airport

    Most flights arrive in the afternoon, so you may want to plan for a night near the airport when you arrive and depart. The airport is actually not in San Jose, but about an hour outside, in Alajueta. If you arrive late at night or have an early flight, stay at a nearby hotel (we recommend a brand name hotel, like the Fairfield by Marriott San Jose Airport Alajueta, which also offers a complimentary shuttle service.

    Maureen R. recommends that women avoid Navidad (Christmas) and Semana Santa (Holy Week / Easter) unless that’s the reason for travel – it’s also popular nationally and resources and capacity are at a premium.

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    “In Costa Rica, common sense safety rules just as you would do in Canada or Ireland. Don’t flash your cash or jewelry. Don’t wander around in an unfamiliar area at night. Don’t go out and get inebriated. Keep your cell phone on a leash and attached to you or your bag. Use a small cross body bag. Like any travel in countries where people have less money, don’t bring anything with you that you are not willing to lose.” — Dawn H.

    3. Safety in Costa Rica

    Costa Rica is generally safe, but petty theft (bags, phones, passports) is widespread, especially in tourist areas, on public transit, and in accommodations — thieves often work in pairs, with one distracting you while the other grabs your things.

    One of the most frequent pieces of safety advice for solo women is not to leave valuable items on the beach (not to mention the monkeys will like them too). Another safety tip is not driving at night (which can be true almost anywhere). Avoid accepting food or drinks from strangers, and use ATMs inside banks or hotels rather than street-side machines, to reduce card-skimming risk. Most beaches are closed at night, but avoid isolated areas and walking alone after dark, in cities and at beach towns alike.

    Most women recommend staying at hotels or villas, not Airbnbs, although this may depend on your comfort level in the area. Find a woman-recommended hotel in our Women’s Travel Directory, like Cabanas Koi in Guanacaste.

    4. Driving in Costa Rica 

    In Costa Rica, there’s no such thing as a straight road. There are, however, many ups and downs, narrow bridges, mountain passes and two-lane highways that test your mettle should you decide to drive, which is somewhat essential here. Costa Rica may have ‘highways’ but they are not what we would consider a highway; rather they are two-lane roads (or routas) used by transport trucks, motorcycles, buses, cars and people. A 4×4 is essential, and can be rented at the San Jose airport. Find a car rental here. 

    If you’re renting a car in Costa Rica, the law requires that you provide printed proof of your Collision Waiver Coverage from your credit card, so bring it with you.  Check your insurance policy before you leave as it can be expensive to purchase car insurance — but you definitely need it. Whatever you do, don’t drive at night – period. If you prefer to take the bus, women recommend Interbus Costa Rica, Charlie Shuttle Costa Rica or Caribe Shuttle.

    Chantal R. says: “for transportation, I recommend Interbus Costa Rica. They offer share or private shuttle service from the airports to a hotel or from hotel to hotel. I found them reliable. Most hotels could also organize transportation for you.” 

    4. Food: What to eat in Costa Rica 

    JourneyWoman reader Maureen R. says women “must drink one cup of genuine Costa Rican coffee – even if you don’t think you’re a coffee drinker.”

    She also recommends the pineapple, saying it’s the best on the planet.

    For eating out, Christine recommends for local places called Sodas, which feature amazing local food for very reasonable prices. JourneyWoman reader Penny says: “The best soda on the planet, in my opinion, is SODA Y MIRADOR in Cinchona.” (near Alajuela province).

    Lois says: “If you’re a chocolate aficionado like me, visit the plantation & various chocolate shops, the chocolate is made from local beans & there are really delicious chocolate goodies.”

    Mamón chino is a delicious fruit similar to lychee, native to Costa Rica – just break it open and enjoy! / Credit Carolyn Ray

    fried plantain meal costa rica

    A typical Costa Rican meal of fried green plantain (patacón) and ceviche  / Credit Carolyn Ray

    6. Learn some Spanish words

    A little Spanish goes a long way, even though English is quite proficient. Start practicing now with Babbel.

    7. Weather in Costa Rica

    Costa Rica is a tropical rainforest, so it’s always humid and can be wet. Bring plenty of insect repellent and sunscreen (both are very expensive and not always available) — dengue, malaria and zika are very real. 

    8. Etiquette (it must be said)

    Remember to put toilet paper in the garbage can, not the toilet.

    costa rica hotel

    9. Ethical photography in Costa Rica

    Be a responsible tourist in Costa Rica by adhering to published guidelines on ethical animal photography. These includee no selfies, no touching and a focus on observation.

    For example, Rule #5 states: “If for any reason wild animals are in captivity, do not enter their enclosures, do not touch, hug, feed or manipulate them, this protects you from diseases or accidents such as attacks, bites or scratches.”

    costa rica ethical photography guidelines

    Costa Rica’s ethical photography guidelines / Credit Carolyn Ray

    sloth on a wire in costa rica

    Watching a sloth at dusk / Credit Carolyn Ray

    Read More: How to Get Started in Birdwatching

    10. Pack light – it’s just easier

    Depending where you visit and what you do, you’ll want to pack some special things.

    For turtle watching, get a good quality headlamp with a red light and water shoes.

    For birdwatching, bring good quality compact binoculars, and a good camera.

    For waterfalls, bring water shoes like these.

    With the humidity, bring electrolytes and DEET-free insect repellent or purchase it when you arrive.

    Protect your skin and the ocean with reef safe sunscreen, and bring biodegradeable soap, shampoo and conditioner, as well as natural laundry detergent.

    Rain gear is essential; try a brightly coloured poncho like this one (so cute!) instead of an umbrella.

    Bring a first aid kit that includes Immodium, your own medication and any supplies you might need, such as menstrual supplies.

    For technology, use an Airalo eSIM card (and get 15% off here), download WhatsApp, Merlin ID (for birdwatching) and an Earthquake app.

    For all trips 

    1. Check government safety advisories and register with your government for travel before you leave

    Check government safety advice before you plan travel and look at a map to understand borders and conflicts. Government agencies have subscription services that provide travellers with information during times of unrest. Check your government site before you leave to understand or subscribe to email or SMS alerts. Consider using an eSIM (an electronic SIM) on your phone to stay connected where there is cellular service.

    For Canadians, Canadians Abroad is a free service that allows the Government of Canada to notify you in case of an emergency abroad or a personal emergency at home. The service also enables you to receive important information before or during a natural disaster or civil unrest.

    2. Buy comprehensive travel insurance

    Make sure you have comprehensive travel insurance and that it covers trip and cancellation changes.  However, most do not definitively cover war.  Decisions are made on a case-by-case basis.

    We recommend travel insurance, particularly for complex, out-of-country trips.  There are many options available in the US and Canada. To compare prices, check insuremytrip.com. Other options include Wanderwell, a B Corp that donates 1% of its profits to environmental causes and TuGo.  Read the policies and call and ask questions. 

    “I always encourage travellers to purchase Medical Insurance and Trip Cancellation/Interruption Insurance as there is so much that is covered,” says Calgary, Alberta-based Cathy Gotfried, CEO, Erawan Travel/ Babes in Bali.  “However, it’s really important to read the fine print on each policy. Over the years there have definitely been more added to ‘what’s not covered’ over what is covered.”  

    Tugo Travel Insurance Banner

    Recommended Travel Insurance

    InsureMyTrip: InsureMyTrip helps travelers like you easily compare top plans and providers to find the right travel insurance for your unique trip. Learn more here.

    TuGo: TuGo is a Canadian-owned and operated travel insurance provider with a focus on the health, safety and well-being of its travellers in Canada and around the world. Learn more here.

    World Nomads: Designed by travelers for travelers, to cover trip essentials. Even if you run out of travel insurance or leave without it, World Nomads can cover you. Learn more here.

    SafetyWing: Insurance for nomads. Travel medical insurance. World Nomads covers people from all over the world, while outside their home country. Learn more here.

    3. Check your passport expiry date, and keep your passport with you

    Most countries require at least six months validity on a passport. Before you travel, make sure you are aware whether you need certain vaccines or a visa to enter countries, as regulations are constantly changing. If you do need a visa, use the official government sites as there are many scammy sites.  Should the unexpected happen, keep your passport with you so that you can move easily should an emergency arise. Use a cross-body bag or a money belt. Never put your passport in your checked luggage. 

    4. Pack lightly

    Not only is it more affordable to not check a bag (especially on budget airlines), packing lightly allows you to adapt to  faster, without worrying about where your luggage is. Even though budget airlines offer affordable fares at the outset, the cost of checking a bag can be more than the ticket. Don’t bring valuables with you, particularly flashy jewelry.

    wtd tourradar banner

    More on Costa Rica

    The post Solo Travel in Costa Rica: Travel Tips and Advice From Women Who Have Been There appeared first on JourneyWoman.

    This post was originally published on this site.

  • The VFW Enters 127th Year Continuing the Fight for Veterans

    KANSAS CITY, Mo. – On Sept. 29 the Veterans of Foreign Wars (VFW) proudly commemorates VFW Day, marking 127 years of unwavering service to America’s veterans, service members, their families and communities. Founded on Sept. 29, 1899, the VFW has stood as the nation’s most established major war veterans’ service organization, built on the conviction that service to country doesn’t end when the uniform comes off.

    What began with a small group of Spanish-American War and Philippine Insurrection veterans has grown into a network of more than 1.3 million members of the VFW and its Auxiliary. Today, that network carries forward two enduring commitments: fighting in Washington, D.C., for the benefits veterans have earned and showing up in communities across the country and around the world to give back. For 127 years, the VFW has been a voice for veterans and a force for good. Together we strengthen our communities and honor those who made the ultimate sacrifice.

    That advocacy is on full display this year as Congress considers the Take Care of America’s Veterans Act (TCAVA), a hastily-constructed veterans’ omnibus package that includes a dangerous provision to cut future veterans’ benefits. While the VFW has supported many of the bill’s provisions in the past, the VFW has strongly and publicly opposed a measure that would offset new spending by cutting disability compensation and reducing VA disability ratings for conditions such as tinnitus and sleep apnea. VA estimates that these changes could cost veterans $57 billion over the next decade and affect as many as 1.5 million future veterans. More than 100 VFW advocates from 31 states converged on Washington this summer and worked to have the bill pulled from the House floor. Then, VFW advocates came to Washington again in the fall, successfully pushing the Major Richard Star Act discharge petition forward. The VFW and its advocates won’t give up until Congress strips this offset provision from TCAVA and funds the Major Richard Star Act in full from a source that does not come at veterans’ expense.

    That same resolve carries into VFW Posts and Auxiliaries nationwide through Still Serving, the organization’s year-round reminder that combat boots are not required to serve one’s community. In fiscal year 2026 alone, VFW Day of Service brought veterans together for more than 2,570 community service events across all 50 states and 15 countries and territories – a 543% increase in participation since the program began in 2022. From building beds for children in need to preserving historic battlefields and hosting free clinics for military families, veterans are proving daily that their commitment to service continues long after receiving their DD-214.

    The VFW’s legacy of advocacy – from helping to establish the Department of Veterans Affairs to championing the GI Bill and expanding VA health care – is what fuels today’s fight to ensure veterans transition successfully into civilian life, gain timely access to VA care and are never asked to shoulder the cost of their own earned benefits. As the VFW marks this milestone, Posts and Auxiliaries worldwide are honoring VFW Day with ceremonies, open houses and community service projects, reaffirming a mission that has never changed: to stand shoulder-to-shoulder with every generation of America’s veterans for the next 127 years and beyond.

  • Green Beret who survived an IED now clears Ukraine’s landmines

    Green Beret who survived an IED now clears Ukraine’s landmines

    Editor’s note: This report contains discussion of suicide. Troops, veterans and family members experiencing suicidal thoughts can call the 24-hour Suicide and Crisis Lifeline at 988 and dial 1, text 838255 or visit VeteransCrisisLine.net.

    Ryan Hendrickson spent 22 years in uniform learning to find the things buried in the dirt that are meant to kill people. When the U.S. left Afghanistan, he discovered he no longer knew who he was without that work.

    “I had no identity anymore, because my entire military career had been wrapped up in Afghanistan or Iraq,” the retired Green Beret told Military Times.

    That void, and what he eventually filled it with, is at the heart of “Safe Ground: A Green Beret’s Mission to Remove Ukraine’s Landmines,” a documentary now streaming on Prime Video in the U.S. and U.K.

    The film debuted Sept. 12, the anniversary of the day in 2010 when Hendrickson stepped on an improvised explosive device in Afghanistan while trying to rescue an Afghan soldier.

    The Special Forces engineer sergeant recovered and deployed to Afghanistan seven more times.

    In 2016, he earned a Silver Star for leading an IED-clearing team through a Taliban ambush in Baghlan Province. After retiring from the 7th Special Forces Group, he went back as a contractor, leaving in July 2021, shortly before the final U.S. withdrawal.

    He came home hurt, confused and drinking heavily.

    When Russia launched its full-scale invasion of Ukraine in February 2022, Hendrickson felt a pull he couldn’t shake. He had no ties to the country. What he did have was his father’s longtime warning that regret is a miserable way to finish a life.

    “I knew if I got to be an old man, and I didn’t at least go and try, I would regret it,” he said.

    He flew into Poland in March 2022 with roughly 10 bags of donated humanitarian supplies.

    Contacts on a Ukrainian missionary team asked him to bring body armor if he had it, plus two less tactical items: American Reese’s cups and beef jerky. Passing between drivers and safehouses, he reached Kyiv about three days later.

    The process felt familiar. Hendrickson compared it to Robin Sage, the final exercise of Special Forces training, set in a fictional country at war.

    “Well, everything went back to my training. It’s like, this is Robin Sage,” he said.

    Volunteering with the missionary group Youth With A Mission, he was driving a bus into threatened areas the day he arrived, evacuating women, children and the elderly.

    After Russian forces pulled back from around Kyiv, the team moved into newly liberated towns such as Bucha with food, medical supplies and shelter materials. He said the work “completely rewired my brain after Afghanistan, and now I had my purpose, and I had an identity back.”

    As residents returned home, they began hitting landmines, booby traps and other explosive remnants left in the war’s wake.

    Hendrickson started working with Ukrainian territorial defense units, doing what Green Berets do: train, advise and equip. He would fly home, raise money for detectors and safety gear, donate it to a unit and move on to the next one.

    In October 2022, that cycle became Tip of the Spear Landmine Removal, a nonprofit he says has since carried him back to Ukraine 13 times.

    Along the way, he came to believe the mission could help other veterans, arguing that “a lot of veterans’ mental health revolved around lack of purpose, service, and identity.” He began bringing veterans over as funding allowed.

    At the organization’s recent gala, he announced an expansion, the Tip of the Spear Veterans Humanitarian Corps, which is meant to cover everything from mine clearance to reconstruction, agriculture, teaching and medical work.

    “In the military we were trained to protect the people of America and our way of life through war. But now, we’re utilizing these same skills, but for saving lives and rebuilding. So you go from killing to healing,” he said.

    When producer Colby Barrett, a former Marine captain, first pitched a documentary, Hendrickson said no. They talked for more than a year before he agreed, and Hendrickson said Barrett funded the production himself.

    “Safe Ground” is part of Faith in War, a documentary series from the creators of “A Faith Under Siege.”

    Hendrickson credits his faith as a huge driving force in his life and his work.

    A team clears landmines in Ukraine. (Courtesy of Ryan Hendrickson)

    He added that Europeans often tell him he isn’t like a normal American. He pushes back. “I’m extremely normal. I am your normal American,” he said. “There’s Americans that are so much better than I am, and this is what we do as Americans, and this is what we do as veterans.”

    The mission also gave him the courage to confront his own wounds. Hendrickson said suicide was once “on the table for me. I had that line in the sand that if things got worse than this, then I had my out.”

    He later underwent ibogaine and 5-MeO-DMT treatment at a clinic in Mexico, the same psychedelic therapy explored in the veteran documentary “In Waves and War.”

    “But the fighting inside myself has stopped,” he said, adding that he isn’t sure whether he has reached a peace agreement with himself or just a cease-fire.

    As a Green Beret, Hendrickson said, “I would have a very hard time looking in the mirror because all I would see is failure.” That has changed.

    “I’m proud, you know, of the man that’s staring back at me in the mirror,” he said.

    Now almost 50, he is exploring similar work in Nigeria and Burma. His final objective is the country where his story began.

    “Before I’m finished with my mission, I will be back in Afghanistan, and we will be helping the people of Afghanistan,” he said.

    For veterans who have drawn their own line in the sand, his offer is simple: “Let me take you on a mission.”