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Keto on the Go – How to Stay Low-Carb While Traveling

Whether you are among its followers or not, I’m sure the keto buzz has reached your ears somehow. It is a very popular, low-carb, high-fat diet followed by many people trying to lose weight or simply improve their overall health. And like most diets, it requires a certain planning and preparation.

When you add travelling to the equation, things get even trickier. But not impossible.

These travel tips can help you eliminate a lot of roadblocks and make low-carb travel less difficult than you might think.  Reducing the carbohydrate intake and replacing it with fat is definitely achievable, even on the road, and this article is here to prove just that!

To help you get the most of the keto diet, at home or when traveling, get inspired by our 14-day meal plan and recipes that will make ketosis fun and tasty!

Eat well before your departure

When you’re hungry nothing feels right. The weather’s not good enough, the company is not fun enough and so on. That’s why it’s always important to be nourished and satisfied whenever you plan on starting something. Like a journey.

A satiating low-carb meal before your departure will set the mood for the beginning of your trip and it can consist of something easy and quick. Hardboiled eggs, Greek yogurt with berries and nuts or beef jerkies are great ways to fill you up.

Stay away from airplane snacks

Obviously, this is not valid for all airlines, but generally, the things they provide as free or purchasable are high in carbs, sugar and salt. Either stick with the first recommendation and eat well before your departure or bring your own low-carb snacks likes mixed nuts or low-carb crackers.

Pack nutritious snacks

If you haven’t had the time to eat at home before leaving on your trip, it might be a good idea to at least pack some nutritious snacks.

Snacks that don’t go rancid or deteriorate are the best option. You can either consume them on the plane, car or the like or keep them for a later use throughout your trip. You never know when you might get hungry.

It’s also a good way to resist unhealthy and processed temptations and trade them for the delicious foods in your carry-on.

Drink coffee to promote ketosis

Coffee is great in boosting your energy by increasing the ketone levels in your blood. If you mix it with the right fats you not only get a satiating and energizing drink but also quite tasty and healthy, releasing caffeine slowly throughout the day. Exactly what you need to keep you active when traveling.

Generally, keto coffee consists of black coffee and butter (preferably grass-fed), coconut oil and MCT oil. MCTs (medium chain triglycerides) get you into ketosis like no other fat, so including it in your coffee should practically be a must.

Research the menu

An important and key part of a successful traveling is sampling the local cuisine.

Most restaurants have fairly decent low-carb options on their menu but even if they don’t, by researching the menu in advance you will surely find some keto substitutions. You can order the foods that they do have and that fit with your dietary needs and requirements. Get creative!

One ground rule when ordering – say no to all types of bread! I guess you know it’s not really the type of food to get you into ketosis. And avoid dessert!

Opt for water instead of alcohol, since it can pack quite the calories or, if you’re really dying to try the local beer or wine, consume in moderation.

Grocery store

Another great way to discover the local cuisine of a place you’re visiting is to take a trip to the grocery store and check out local ingredients and items. It will not only help you find new things you could incorporate into your diet but also save you some money from preparing your own food instead of going out to a restaurant.

Most grocery shops have quick cook items so you can easily prepare them on your own without spending too much time cooking instead of sightseeing. Deli meats, pre-cut veggies, pre-cooked chicken or bacon, sausages are only a few of the things you could buy for your low-carb meals.

Try fasting

Fasting is usually part of a low-carb routine, so if you’ve also experimented with it, you can use it strategically and simplify your trip. How? Well, since you’re already fat adapted due to the keto diet, your body will not likely need you to eat as often.

This gives you the perfect opportunity to plan your trip and consequently your eating based on your flights or travel schedule without getting the chance to get hungry. Or be able to adapt to any situation that might require to delay your meal due to unforeseen circumstances.

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Find out The Colorful Side of Colombia

With a zest for life that infiltrates every aspect of their culture, Colombians offer a warm welcome to their country for those lucky enough to visit. Continue reading

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Spend Relaxing Time for Your Mind and Body in Brazil’s Coast

An empty hammock is always an invitation, and this one was more enticing than most. Slung low across the beach house decking, it was designed in the Brazilian style: a king- sized swathe of cream cotton fringed with decorative crochet.

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Easy-to-Reach Chile

The skinniest of countries caresses the western coast of South America, snaking from the high altiplano and stark rust-red landscapes of the Atacama Desert to the glacier-topped mountains and turquoise lakes of Southern Patagonia.

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The Jaw-Dropping View of Peru’s Sacred Valley

 Inkaterra Hacienda Urubamba is a gateway to Peru’s bountiful Sacred Valley

The Urubamba River curves through Peru’s Sacred Valley, eddying and splashing toward Machu Picchu. Tourists seem to follow its momentum. They touch down in Cusco and hurtle through the Sacred Valley to get to that Inca citadel in the sky. Beyond a token stop at an alpaca farm or a weaving workshop, the valley rarely gets more than a passing night’s stay. Anywhere else, this fertile land of quinoa, sweet potato, and purple corn would be the main attraction. Here, ignored by most tourists, Quechua farmers tend their crops amid Inca ruins, 16th-century Spanish churches, and mountains said to embody the spirits of ancestors.

Inkaterra Hacienda Urubamba, a National Geographic Unique Lodge, celebrates this often overlooked region. Lodge owners Jose Koechlin and Denise Guislain-Koechlin combined Inca-inspired masonry with Spanish colonial architecture, commissioned locals to weave textiles, and worked with area farmers to plant a 10-acre organic garden filled with native species such as golden berries and tree tomatoes. Guests go biking in the valley; learn to make chicha, or corn beer, on site; or follow a naturalist on a lantern-lit hike. And on their return to the lodge, Alfredo Quispetupa concocts a glorious pisco sour at the hacienda bar as the sun sets on the Andes.

Inkaterra Hacienda Urubamba offers 36 rooms and suites with panoramic views. Naturalists provide information on lodge conservation projects, including Inkaterra Asociacion, which helps protect the biodiversity and local communities of the Peruvian Andes.

The glorious Choco: Just an hour from Quitos urban core, lies a land of birds, bears and astounding biodiversity…

The cloud forests that drape the rolling mountainsides to the northwest of Quito’s Metropolitan District hold record-breaking biological diversity. An enigmatic world covered in mist where thousands of tree, plant and orchid species abound and unfathomable bird variety thrives. Many municipal, state-run reserves and private conservation projects harbor excellent opportunities for adventures in nature, and a range of accommodation options for all budgets.

 World of Birds

Quito is one of the most megadiverse cities on our planet in terms of bird species: a world bird capital, home to an unparalleled variety. Countless bird-lovers have turned Ecuador’s capital into one of the highest-ranking bucket-list destinations in the world.

 Bear Necessittes

The Andean Spectacled Bear, the only South American bear, is one of the Quito region’s most emblematic creatures. It’s amazing to think that over 45 bears live in the wild just 2 hours from the city. The city’s Andean Bear Conservation Program aims to consolidate a corridor for bears, through research, monitoring, education, communication and sustainable management.

Although elusive, several conservation projects exist that allow visitors the opportunity to spot bears in the wild, or at least see them through the images captured by dozens of camera traps.

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Rio de Janeiro Carnival

LATE FEBRUARY.

JUST WAIT WHILE WE GRAB OUR BEDAZZLED FEATHER HEADDRESS.

That’s the spirit. There’s nothing for it but to throw yourself wholeheartedly into the hedonism that is the world’s biggest, brightest, loudest carnival street party.

THESE BRAZILIANS CERTAINLY KNOW HOW TO PARTY.

So much so that the prospect of 40 days of good behaviour over Lent sends locals into a last-ditch party planning frenzy. Before everyone is expected to better themselves, they let it all hang out with music, massive parades, lots of drinking and non-stop dancing.

CAN WE GET INVOLVED EVEN IF WE CAN’T CARRY OFF THE WHOLE FEATHERED-BIKINI LOOK?

So long as you’re prepared to move to a samba beat, no one is going to stop you. Most visitors join in on a bloco (street party) where a band of drummers leads people through the streets in a non-stop dance off. You may be asked to colourcoordinate your t-shirt but won’t be required to strip down to next to nothing. Be warned, however: the music may make you do things you never dreamed of. Anything goes.

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The Love for Wine Spread Over The Andes – Vina Montes and Kaiken

They say “like father like son” but in the case of the Montes, they stand for different sides of the Andes. Aurelio Montes, Sr. represents Chile and Vina Montes. Aurelio Montes, Jr. exemplifies Argentina and Kaiken. Although they are different countries and wineries, they have a lot in common, especially their passion for wine.

An exuberant passion for both wine and winemaking are two important components for producing an outstanding wine. This is true for both Aurelio Sr. and Aurelio Jr. I met Aurelio Montes, Jr., winemaker for Kaiken, a few years ago. When you’re in his company, his enthusiasm for his craft is quite apparent. You immediately sense his fervor for wine, the terroir and the entire winemaking process. This is also true of his father, which I sensed at a father-son tasting recently.

For Aurelio Jr., his love of wine started at a young age. His father made sure of this by dragging his son around the world with him as he was expanding his winery’s reach. Aurelio Jr. also worked in the vineyards starting at a young age.

At the time, Aurelio Montes, Sr. discovered the viticulture and terroir of the region east of the Andes – Mendoza, Argentina. As a result, he was moved to expand his winemaking prowess. He achieved this by having a hand in creating wines in a country very close to his native Chile, yet very different in the styles of winemaking. Hence, Kaiken was established in 2002.

Kaiken’s name represents the wild geese, caiquenes, that cross the Andes between Chile and Argentina during migration season. The name of the winery not only symbolizes this wild goose but also the Montes team that crossed the Andes to create the marvelous wines that embody the Kaiken label.

The Caiquen is also a very social bird and thereby suggests Aurelio Montes Jr. and Aurelio Montes Sr.

the social aspects that bring people together over a bottle of wine and food. It also represents the social responsibilities the winemakers feel they have in both Chile and Argentina.

 A Passion for Wine Through Sustainability

The Aurelios are very civic minded and the community plays an important role in both wineries. Sustainability is important in every aspect of the vineyard. For Vina Montes and Kaiken, this means protecting the environment and biodiversity, as well as attention to operations management and social responsibility. In other words, it is the mission of both wineries to  “respect the environment, embrace sustainable practices, work in harmony with the local community and create value for both the shareholders and employees.”

At Vina Montes, the Angels program speaks out in the wines, winery community, and the local surroundings. Aurelio Sr. does this through a learning project he finances that includes complimentary health and life insurance for his employees and their families. As he puts it, “Happy people means happy wines.” The angel is their symbol and also the guardian of the Vina Montes winery. Some of his wines are dedicated to this program, including the Purple Angel and Sparkling Angel.

Another unique aspect of Vina Montes is music. You can always hear it resounding in the barrel room and the vineyards. Often, Gregorian chants echo throughout the winery.

Perhaps to further the importance of a sustainable approach to winemaking, Aurelio Sr. hired a Feng Shui architect to design and construct the winery building in 1990 and ensure that its environment is attuned to the wines. Even the water flows through the winery in a certain way.

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Relaxation, rum and reggae – Anguilla, Caribbean Island

Christopher Columbus had a rather unfortunate way with names. Known in Spain as Cristobal Colon, he went and landed on a Caribbean island while trying to find India and named it “Anguilla” “Eel” in Spanish. Little could he have imagined that 500 years later, “Eel Island” would take its place in the pantheon of finest Caribbean destinations. The island remains one of my all-time favourite places in the world, to the extent I’ve been seriously torn over letting the secret out. You’re welcome.

 See

Anguilla’s marine life and passion for sailing on a snorkeling trip aboard the beautiful Tradition. After a swim in the Bay (turtle sightings possible), deliciously warm waters of Little enjoy an equally divine lobster roll and rum punch lunch before sailing back.

 Do

Explore Anguilla’s 33 fabulous beaches. Best are: the two miles of fine white sand and hip beach bars at Shoal Bay; the gently curving sands full of pelicans at Meads Bay between the Four Seasons and Malliouhana; and the wilder Junk’s Hole on the (even) less busy east coast.

 SHOP

Albert’s Supermarket might be the least glamorous shop ever featured in these pages, but it’s one of the few places selling the top notch Pyrat XO rum. Blended from nine barrel-aged Caribbean rums, it used to be

bottled on the island but now comes in from Guyana* Snaffle a bottle to take home and sample on the rocks. Look for the Buddha icon on its neck. pyratrum.com

 LUNCH

There are over 100 restaurants on the island but inevitably there are standouts. Wander along the beach at Rendezvous Bay and try the fishermen’s catch at Garvey’s Sunshine Shack (and it is the dictionary definition of “beach shack”). Alternatively, stick to the speciality broiled snapper with copious Carib beers while, if you’re lucky, Garvey jams with some musical mates.

 STAY

There are several excellent places to stay but our vote’s for Malliouhana, a chic boutique bolthole on a dramatic bluff overlooking two beaches that has just been radically, and extremely tastefully, refurbished by the excellent US brand Auberge. Expect a slick, retro feel with glamorous, pastel art deco design, just 44 immaculate rooms and suites, and one of the Caribbean’s finest restaurants, overlooking the ocean, malliouhanaaubergeresorts.com

 DINE

Hibernia Restaurant and Art Gallery gets the nod for its Franco/Carib/Asian fusion (try Laotian seasoned seafood tart with Japanese pickles). In hurricane season, the owners close up and head to Asia for ingredients such as Japanese shirasu anchovies, and eastern artworks to sell in the gallery. hiberniarestaurant.com

 PARTY

At Dune Preserve, another ridiculously atmospheric driftwood beach bar, this one owned by Anguilla’s star reggae singer Bankie Banx. Friday nights come to a fun, fuzzy rum and music-fuelled end with Bankie or son Omari playing .See also: The Pumphouse in Sandy Ground, which has live local music on Thursdays. bankiebanx.net

 WHY NOW?

Started in1991, Bankie Banx’s famous reggae jam the Moonsplash Festival runs 9-12 March* Festival del Mar is celebrated over Easter weekend (14-17 April)- it’s a (healthily competitive) feast of things Anguillans love — music, food, rum, the sea, with some religion thrown in

 DRINK

The former Viceroy Hotel has reopened as a Four Seasons but its open-air Sunset Lounge remains the luxurious spot for a sundowner. While the shabby chic beach shacks have huge appeal, sometimes you want more sophistication. Order up lethal West Indian rums, fat Cuban cigars and watch the sunset as the DJ mixes reggae.

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Chile: An Unforgettable Mix Of Colorful Landscapes

Swaying in the basket of a hot air balloon high above the arid Atacama Desert, you may have to remind yourself that what you see below you is still Chile. How can one nation have produced so many different landscapes? From the desert-bound north to the iron-grey peaks in the south, and the wetlands and glacial valleys in between, a visit to Chile can feel like a greatest hits tour through some of the world’s most spectacular terrain. That makes it a fantastic place to travel for a few weeks, a month, or even longer.

Most flights will arrive in Santiago, and it’s worth exploring the capital before you head out. There’s an excellent museum and shopping scene around the Centro, while barrios Brasil, Lastarria and Bellavista are blessed with affordable and delicious places to dine, and a nightlife lively enough to rival Rio de Janeiro’s. When you’ve had your fill of cosmopolitan comforts, jump on a plane and head north. It’s about to get a lot more wild.

SOME LIKE IT HOT

The Atacama Desert is the driest non polar desert in the world. It’s also beautiful, an otherworldly landscape that starts at sea level before climbing 4,000 metres to meet the Andes. Base yourself in San Pedro de Atacama, a fertile oasis the indigenous Atacama people once called home, and you’ll be perfectly positioned for trips into the wilderness. A balloon tour is a must for the breathtaking vistas on offer, and can be easily arranged by Rainbow Tours, but there’s plenty to see on foot too. Rise at dawn for a trip to the El Tatio geysers: if they erupt at the right moment, you can capture unforgettable photos of them framed against the rising sun. Keep an eye out for wildlife as you go: if you’re observant (and in luck) you’ll spot everything from flamingos, llamas and vicunas (a camel-like mammal native to South America) to the rhea, a giant, flightless bird.

No trip to the Atacama would be complete without a visit to the Valley of the Moon. Its lunar landscape has been created by millions of years of flooding and wind erosion, and it’s also the setting for one of Chile’s more dazzling and colourful sights. Perch yourself on top of a sand dune and wait for the sun to dip below the distant volcanoes on the horizon; as it does, the salt flats, the valley and your surroundings will be suffused in deep purples, golds and pinks.

ANOTHER WORLD

Almost 2,000 miles south at the other end of Chile is the Torres del Paine National Park, famous for its strikingly vertical peaks and dramatic landscapes. It’s a Unesco-protected habitat, and there’s plenty of wildlife to spot on your hikes, including soaring Andean condors, stealthy pumas, and herds of grazing guanaco, another camel-like native creature.

It’s not the only southern spot famous for its beauty. Up the coast you’ll find the Lakes District, a vast wetland area of looming volcanoes, clear glacial lakes and small, pretty towns. Explore by horse and kayak to get the best views, and head to Cochamo Valley for exhilarating rock climbing. Chiloe Island, a little further to the north, is home to the Chile people, who live in brightly coloured wooden houses on stilts over the water. Spend a few days exploring their unique settlements and visiting some of the island’s churches, 16 of which are designated Unesco World Heritage sites, before kicking back with a warming bowl of curanto, the local meat, potato and seafood stew.

GETTING THERE

No visa is required for British citizens to visit Chile, and from January a new British Airways route will get you from Heathrow to Santiago in just over 14 hours. It’s best to visit in our spring, early in the new year, though make sure you come adequately prepared for the range of weather: in January, temperatures stretch from the high thirties in the north to near zero in the extreme south. Book with Rainbow Tours and you’ll be paired with a dedicated Chile specialist, who’ll help arrange a bespoke itinerary, flights and accommodation.

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Brasilia – Brazil

A 20th-century city of pure invention, Brasllia is the realization of a seemingly impossible dream. President Juscelino Kubitschek de Oliveira ( 1956-60) was elected partly on the bas is of his highly ambitious pledge to move the capital of Brazil746 miles (1,200 km) inland, from Rio de Janeiro into the country’s empty center, before the end of his first term. This was miraculously achieved by the tens of thousands of workers who created the specially built city from an area of scrubland. The principal public buildings, which include a cathedral, are strikingly designed. Brasilia fulfilled Kubitschek’s ambition to develop the country’s interior and create a monument both to modern architecture and Brazil’s economic potential.

THE CITY’S LAYOUT

Brasilia’s unique design is referred to as the Pilot Plan. Urban planner Lucio Costa said he simply used a shape that followed the lie of the land He wanted to form a centralized, geometric plan to create an ideal city, and therefore an ideal society. The design is based on two axes: a Monumental Axis and a Residential Axis. Six wide avenues are intended to provide the grandeur of a capital city, with the Supreme Court, Congress Complex, and Presidential Palace (Planalto Palace) representing the balance of the three powers. The residential area is made up of “superblocks” — six-story apartment buildings, grouped to form neighborhood units.

THE COMPETITION

In 1957, Lucio Costa and Oscar Niemeyer were announced as the winners of the competition launched to choose the urban design of Brasilia. Costa was responsible for the general design of Brasilia, but Niemeyer created the main buildings. Both were students of the modernist architect Le Corbusier, the father of functional, boxlike buildings. Costa has been criticized for not providing for public transportation, and for designing a city for 500,000 people that today houses two million residents, many living in slums. However, it is generally agreed that Niemeyer achieved his goal of creating a city with “harmony and a sense of occasion” with his powerful public buildings.

OSCAR NIEMEYER

The vision of Oscar Niemeyer has become synonymous with the rise of modern Brazil. Born in 1907, Niemeyer graduated from Rio de Janeiro’s National School of Fine Arts in 1934 and collaborated with Lucio Costa and Le Corbusier on the new Ministry of Education and Health in Rio. His style became more daring as he incorporated reinforced concrete into his buildings. He is probably best known for his designs for the main public buildings in Brasilia, such as the concave and convex domes of the National Congress, the simple yet evocative cathedral and the spectacular Palace of Justice. A pioneer of modern architecture, he has won numerous prizes.

BRASILIA CATHEDRAL

The striking yet simple form of the cathedral provides Brasilia with a recognizable identity. An illusion of space is created in the interior by the circular floor being set below ground level and therefore lower than the entrance.

Pulpit

This contains a huge crucifix carved from a single piece of tropical cedarwood.

Baptistry

This unusual, egg-shaped building is said to be a representation of the host (sacramental bread). It is connected to the cathedral by a tunnel.

Cathedral Design

Oscar Niemeyer’s design symbolizes a crown of thorns, and consists of sixteen 131-ft (40-m) high concrete columns that suggest arms reaching toward the sky.

Nave

This is decorated with stained glass made from 16 pieces of painted fiberglass. Suspended from its ceiling are three floating angels by the Brazilian sculptor Alfredo Ceschiatti.

Monumental Axis

Light gilds the row of rectangular buildings standing sentrylike along the Esplanade of the Ministries. Each one is home to a different government department. In the distance is the Congress Complex.

Palace of Justice

This low-rise, unimposing building features water cascading between its delicate white arches. Nearby is a stone sculpture of the head of Juscelino Kubitschek.

National Congress

The juxtaposition of the dishes and twin towers provides the dramatic, space-age silhouette that is a symbol of the city.

JK Memorial

In augurated in 1981, this monument was built to honor the former Brazilian president Juscelino Kubitschek, whose tomb is housed here.

A PRIESTLY VISION

In 1883, an Italian priest named Dom Bosco had a vision about the future site of Brazil’s new capital. Each year, on the last Sunday in August, a procession in Brasilia celebrates the anniversary of his dream.

KEY DATES

1956: Kubitschek is inaugurated as president of Brazil. A competition is bunched for the design of Brasilia.
1957: Construction of the city begins, based on Lucio Costa’s Pilot Plan.
1958: The foundation stone of the cathedral is laid; the building is consecrated in 1970.
1960: Brasilia is inaugurated on April 21 and becomes the capital city of Brazil.
1987: Brasilia is designed a World Heritage Site by UNESCO.