Monica Nedeff

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Broccoli and Brussel Sprouts Salad

Shaved brussel sprouts and chopped broccoli come together with sweet apples, sesame seeds and a honey mustard dressing. Chill for an hour and serve as a crunchy, flavorful side salad.

shaved brussels sprouts, broccoli and red apples on a plate

This salad is more of a slaw consistency since the vegetables aren't cooked. If you love texture and crunch in your salads, you'll love this shaved brussel sprouts and broccoli slaw!

Prepare the Salad

Chop the three main ingredients: broccoli, brussel sprouts and apples.

I like to chop the broccoli stems off, leaving mostly the crown of the broccoli in bite-sized pieces.

For the brussel sprouts, thinly slice or shave them about ¼ of an inch thick. I love buying them on a stalk! But that can be hard to find out of season, so half of a 1 pound bag is enough for this salad.

Once all the apples are chopped, squeeze the lemon juice on top to prevent them from browning. I use gala apples to add sweetness, but use any apple you prefer.

The base of your salad is done now - whoohoo! Time for the honey mustard dressing!

large plate of raw brussels sprouts, apples and broccoli

Honey Mustard Dressing

Vinegar: 3 tablespoons of apple cider vinegar. The sweetness plays off the apples well.

Oil: 3 tablespoons olive oil or avocado oil.

Mayo: 1 tablespoon - I'm not a big fan of dressings that are clearly mayo flavored. I find 1 tablespoon to be just the right amount to help thicken the dressing and add a bit of richness without making you think immediately of mayo.

Mustard: 1 tablespoon Dijon mustard - you get that spicy kick from the Dijon!

Honey: 1 tablespoon honey to compliment the Dijon's spice - such a good combo! If you like your honey mustard dressing spicier, add a touch more mustard to balance out the sweetness and spice.

bowl pouring honey mustard dressing over apples and salad

Chill the Slaw

After mixing the honey mustard dressing into the salad, let it sit for an hour before serving so that the veggies can soften and become more of a slaw.

The flavor will be more noticeable too!

Garnish with any other toppings like sunflower seeds, raisins or dried cranberries.

If you're like me and love brussel sprouts and want more delicious inspo, try these other two flavorful brussel recipes!

  • Basil Roasted Brussel Sprouts: Roasted in a garlic balsamic marinade and dunked in a sweet basil dressing for bright flavor. It turns any person into a brussel sprouts fan with the delicious basil twist!
  • Ground Turkey Sweet Potato Skillet: I love fall harvest meals and this recipe has major fall vibes. Cook up a huge batch to have in a variety of ways like burritos, tacos, stuffed peppers or in a salad.

Do you have a favorite way to eat brussel sprouts.....shaved, roasted, grilled? Let me know below!

Serving Suggestions

This recipe makes the perfect side salad for a cook-out meal or to take with you to a picnic. It's got a good amount of fiber thanks to all the raw veggies, so it makes for a great afternoon snack!

salad chilled to a slaw consistency with sunflower seeds
large plate of chilled broccoli and brussel sprouts salad
Print Recipe
5 from 1 vote

Broccoli and Brussel Sprouts Salad

Shaved brussel sprouts, chopped broccoli, diced apple and a honey mustard dressing come together to form this flavorful side salad! Serve as a slaw for cook-outs, picnics, or enjoy as a filling snack thanks to the fiber packed veggies.
Prep Time25 minutes
Chill Time1 hour
Total Time1 hour 25 minutes
Course: Salad, Side Dish
Cuisine: American
Keyword: gluten-free, honey mustard dressing
Servings: 6 people
Calories: 146kcal
Author: Monica Nedeff

Ingredients

For the Salad

  • ½ lb shaved brussel sprouts
  • 3 cups thinly sliced broccoli crowns
  • 2 cups chopped gala apples or another sweet apple
  • 2 tablespoons lemon juice
  • sunflower seeds and raisins for garnish (optional)

For the Dressing

  • 3 tablespoons apple cider vinegar
  • 3 tablespoons olive oil or avocado oil
  • 1 tablespoon mayo
  • 1 tablespoon Dijon mustard
  • 1 tablespoon honey
  • ¼ teaspoon salt
US Customary - Metric

Instructions

For the Salad

  • Chop ends of brussel sprouts and discard. Thinly slice heads of brussel sprouts ¼ of an inch thick and place in a bowl.
  • Chop stems of broccoli and discard. Thinly slice crowns of broccoli until you get 3 cups and add to the bowl with the brussel sprouts.
  • Chop the gala apples and add the lemon juice on top to help prevent browning.

For the Dressing

  • Whisk together the apple cider vinegar, olive oil, mayo, dijon mustard, honey and salt.
  • Pour dressing over brussel sprouts, broccoli, and apples. Mix well and refrigerate for an hour before serving.
  • Sprinkle with sunflower seeds and raisins if desired - enjoy!

Nutrition

Calories: 146kcal | Carbohydrates: 16g | Protein: 3g | Fat: 9g | Saturated Fat: 1g | Trans Fat: 1g | Cholesterol: 1mg | Sodium: 166mg | Potassium: 353mg | Fiber: 4g | Sugar: 9g | Vitamin A: 595IU | Vitamin C: 77mg | Calcium: 43mg | Iron: 1mg

Mediterranean Farro Salad with Citrus Vinaigrette

This Mediterranean Farro Salad with Citrus Vinaigrette is easy to make and full of zesty flavor!

parsley on farro salad

The citrus vinaigrette of orange and lemon juice is simple, yet refreshing. Plus, the farro and beans are full of protein and fiber, so it's not only satisfying but filling!

Bring this summery salad to a cookout or have as a side dish to a meal. It's also great for packed lunches since it's eaten cold.

Ingredients

recipe ingredients

Farro: Cook the farro as instructed on your package in vegetable broth. You'll know the farro is done when all the broth is absorbed and the farro is packed together.

Feta Cheese: I love feta cheese, and it's definitely a Mediterranean staple. I add this near the end when I know the farro has cooled down enough to not melt it.

Green Pepper: You can really use whatever pepper you prefer. I chose green because it's commonly used in Greek cuisine, which is what inspired this dish!

Tomatoes: Slice one pint of cherry tomatoes.

Cucumber: Chop one cucumber. I slice the cucumber into ¼ inch circles. Then stack the slices on top of each other and cut them into quarters.

Onion: I chose to use a red onion because it's commonly used in Mediterranean cuisine. Half of a red onion is plenty, and I dice it finely.

Chickpeas: One 15oz can of drained chickpeas is perfect to add protein, fiber and texture!

Citrus Vinaigrette

Oil: ¼ cup olive oil

Apple Cider Vinegar: 2 tablespoons to add tartness to the vinaigrette.

Oranges: 2 tablespoons freshly squeezed juice is the best. Naval oranges work well but you could try other oranges too!

Lemon: 1 tablespoon freshly squeezed lemon juice.

Honey: 1 teaspoon for sweetness!

Salt to taste

pouring citrus vinaigrette over salad

Steps and Instructions

Start by cooking your farro, which takes the longest. As the farro cooks, chop up the veggies and place them into a large mixing bowl.

Once the farro is done cooking, set it to the side to cool to room temperature. Now it's time to work on the citrus vinaigrette!

Whisk the oil, apple cider vinegar, orange juice, lemon juice and honey together. Salt to taste. I do about 2 pinches of salt.

Pour the citrus vinaigrette over the salad bowl and stir well.

If the farro is cooled to room temp, add it in along with the feta cheese and stir.

Garnish with parsley! Enjoy!

mediterranean vegetables with farro and feta cheese

More Mediterranean Recipes

Other Mediterranean inspired recipes here include:

Recipe Tips and FAQs

Can I substitute the farro for another grain?

Sure! You could try quinoa, couscous or brown rice. I've never made it with either of those substituion options, but they would most likely go well! If you try one of them, I'd love to hear how it went in the comments!

Is farro gluten-free?

No, farro isn't gluten-free. If you need the recipe to be gluten-free, swap the farro for quinoa or brown rice.

mediterranean farro salad on a plate
Print Recipe
5 from 2 votes

Mediterranean Farro Salad with Citrus Vinaigrette

This salad is easy to prep and full of zesty Mediterranean flavor. Cooked farro, crisp veggies and salty feta cheese are tossed in a citrus vinaigrette for a flavorful summertime salad!
Prep Time20 minutes
Cook Time20 minutes
Total Time40 minutes
Course: Salad, Side Dish
Cuisine: Mediterranean
Keyword: citrus vinaigrette
Servings: 8 people
Calories: 220kcal
Author: Monica Nedeff

Ingredients

Mediterranean Farro Salad

  • 1 cup dry farro cook according to package's instructions
  • 2 cups vegetable broth used to cook the farro
  • 1 cup chopped green bell pepper
  • 1 cup quartered cucumber
  • ¾ cup diced red onion
  • 1 pint halved cherry tomatoes
  • 1 cup crumbled feta cheese
  • 1 15oz drained can of chickpeas
  • parsley optional for garnish

Citrus Vinaigrette

  • ¼ cup olive oil
  • 2 tablespoons apple cider vinegar
  • 2 tablespoons freshly squeezed orange juice
  • 1 tablespoon freshly squeezed lemon juice
  • 1 teaspoon honey
  • 1-2 pinches salt or to taste
US Customary - Metric

Instructions

  • Cook 1 cup farro according to package instructions in broth. Once the farro has absorbed all the broth and is done cooking, set it aside to cool to room temperature.
  • Chop green bell pepper, cucumber, red onion and cherry tomatoes.
  • In a large mixing bowl, add the cooked farro, chopped veggies, feta cheese and chickpeas.
  • Whisk together the olive oil, apple cider, orange juice, lemon juice, honey and salt. Pour the vinaigrette over the mixing bowl and stir well to coat.
  • Transfer to a large salad bowl for serving and garnish with parsley if desired!

Notes

  1. The salad is best served cold.
  2. Farro isn't gluten-free. If you need a gluten-free alternative, try quinoa or brown rice as a substitute.
  3. Parsley is optional, but I think it adds great flavor! You can add a few sprigs or a whole bunch to the salad.

Nutrition

Calories: 220kcal | Carbohydrates: 28g | Protein: 8g | Fat: 10g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Cholesterol: 10mg | Sodium: 227mg | Potassium: 290mg | Fiber: 5g | Sugar: 5g | Vitamin A: 385IU | Vitamin C: 33mg | Calcium: 22mg | Iron: 1mg

4 Ingredient Simple Guacamole with Lemon

This Super Simple Guacamole recipe is easy to make in 5 minutes using only 4 ingredients! Super easy and super delish!

chips dunked in a bowl of guacamole

The 4 Ingredients

  • Avocados: In this recipe, I used two regular avocados but on the larger side. I usually like using the jumbo avocados when their availble though for the extra avocado!
  • Garlic: 1 large clove finely minced adds the perfect amount of garlicky flavor.
  • Lemon: Serious question: Are you a lemon or lime in guacamole kinda person? I know the traditional way uses lime, but I personally prefer guacamole with lemon! I like the flavor better with lemon juice, but lime works too. If you're out of fresh lemons or limes, try using bottled lime or lemon juice. Although, freshly squeezed juice is definitely the best!
  • Salt: Salt enhances the flavors and brings it all together. Add a smaller amount than you think you'll want and then taste and adjust as needed.
sliced in half avocados with half with a bowl of salt and a juiced lemon

Steps and Avocado Tips

Guacamole really is a taste as you go kind of recipe. The amounts of salt and lemon vary depending on the size of avocados and of course, your taste preference.

But before we get into the recipe steps, a few avocado tips!

  • Ever wondered how to tell when your avocados are ripe? Gently press near the top by the stem and when you get a little give or softness - it's guacamole time!
  • If you need to ripen an avocado, place it in a brown paper bag and seal it shutting it from getting outside air. If you want to speed it up even more, add an apple or banana to the bag with the avocados to help the process.

Onto the recipe steps! Start by mashing up the avocado in a bowl with a fork or potato masher. Add the minced garlic, lemon juice and salt.

Stir to combine well. Taste and adjust salt and lemon as needed.

I usually use the juice of about half a lemon - I love the zesty flavor!

How to Keep Guacamole From Turning Brown

I learned this tip from others, and it's a life saver to keep that guac fresh!

To avoid the brown color that comes with exposure to oxygen, place saran wrap on the guacamole. Make sure to press the saran wrap into the bowl so that the wrap touches the guac. This reduces the exposure to oxygen, which slows the guacamole from turning brown.

Acidity helps as well, so you can never have too much lemon juice!

Upgrade Your Basic Guacamole

There's nothing wrong with basic guac, but if you're feeling ready for a change-up, here are some ideas!

  • Spicy Guacamole: Add jalapeno, cumin, paprika, cayenne pepper and red pepper flakes
  • Tropical Guacamole: Add pineapple, mango, or papaya to the mix
  • Harvest Guacamole: Add corn, beans and tomatoes
bowl of guacamole with jalapenos, cilantro and tomatoes laying next to it

Here, I made a spicy guac with jalapenos and red pepper flakes, and I added some fresh flavor with cilantro and tomatoes. I love this mix of ingredients, but there are truly endless varieties of guacamole you can make.

Do you have a favorite guacamole spin-off? Let me know in the comments!

Creative Uses

Guac can go with so much! Try it as a toast spread, mix it in with salads and grain bowls. It makes a good sandwich addition or chip and veggie dip.

I know avocado toast was all the rage and tbh it's my breakfast 5 days out of the week, but if you have guac already made, you got avocado toast practically done with extra delicious flavor! Try it next time and let me know what ya think!

chips sitting in a bowl of guacamole

Recipe Tips and FAQs

Can you freeze guacamole?

Yes! The texture won't be as creamy, but it'll still have delicious flavor. Place extra guacamole in a zip lock bag and remove as much air as possible before sealing the bag and freezing.

How long will guacamole last in the refrigerator?

It'll last about 3-4 days, but it'll have optimal fresh taste the first 1-2 days.

juiced lemon sitting next to a bowl of simple guacamole
Print Recipe
5 from 9 votes

4 Ingredient Simple Guacamole with Lemon

This super simple guacamole is easy to make in 5 minutes! All you need is 2 avocados, lemon juice, garlic and salt.
Prep Time5 minutes
Total Time5 minutes
Course: Dip
Cuisine: Mexican
Keyword: lemon juice, super simple
Servings: 4 people
Calories: 163kcal
Author: Monica Nedeff

Ingredients

  • 2 avocados
  • 1.5 tablespoons lemon juice
  • 1 clove minced garlic
  • ½ teaspoon salt
US Customary - Metric

Instructions

  • Slice avocados lengthwise around the pit. Twist and pull avocados apart and remove the pit.
  • Using a spoon, scoop out the avocado from the 4 halves into a bowl and mash with a fork or potato masher.
  • Add the minced garlic, lemon juice and salt. Stir, taste and adjust as needed. Try starting with 1 tablespoon lemon juice and ¼ teaspoon salt if your avocados are on the smaller side.

Notes

  1. The proportions of lemon juice and salt will depend on how large the avocados you use in your recipe and your preference. Start with less salt and juice than you think you need and taste test as you go to make sure you don't overpower the creamy avocado flavor....unless that's what you're going for! 
  2. Other add-in ideas include: jalapeno, onion, cilantro, red pepper flakes, tomatoes, paprika and really anything your heart desires!

Nutrition

Calories: 163kcal | Carbohydrates: 9g | Protein: 2g | Fat: 15g | Saturated Fat: 2g | Sodium: 298mg | Potassium: 496mg | Fiber: 7g | Sugar: 1g | Vitamin A: 147IU | Vitamin C: 12mg | Calcium: 14mg | Iron: 1mg

Easy Homemade Za'atar Bagel Recipe

This 4 ingredient Za'atar Bagel recipe is super easy to make at home and so delish! No need for a mixer with a dough hook, you just have to knead the dough 10-15 times and you're ready to go!

Awhile back, everyone was going nuts for the two ingredient bagel recipe: Greek yogurt + self-rising flour. They're so good, especially if you like sourdough. The tart taste from the Greek yogurt gives these bagels just the right amount of sourness!

Everyone did their rendition of 2 ingredient bagels, but I didn't see any za'atar bagels....so I thought I'd solve that problem!

zaatar bagel sliced on a plate next to a knife with cream cheese

2 Ingredient Bagel Recipe

Greek Yogurt: make sure to not include the watery part of the yogurt in the dough....don't want the dough to be soggy!

Self-rising Flour: I didn't have self-rising flour in the pantry, so I made my own! Just mix 1 cup flour with 2 teaspoon baking powder and ½ teaspoon salt. Highly recommend checking the expiration date on the baking powder. We were getting low on our baking powder, so I thought I'd check the date......expired! Since baking powder is the leavening agent, you definitely want to make sure it works and does its job to get that light and airy texture!

Egg Wash: Wisk one egg in a small bowl and use a brush to coat the bagels before seasoning.

Seasonings: Generously sprinkle za'atar on the bagel before baking.

Making the Bagels

Step 1: Make your self-rising flour if you don't already have self-rising flour on hand.

Step 2: Mix yogurt and flour together but don't over mix. I found using my hands to be the easiest way of mixing the ingredients instead of a spoon.

Step 3: Lightly flour a cutting board and knead the dough 10-15 times. You don't want to over knead the dough because the texture will be off in the bagels. Err on the side of less is more!

Step 4: Divide the dough in 4 sections, roll the dough into ropes and connect the ends to make a circle. Place on greased baking sheet.

Step 5: Brush the eggs wash over the bagels.

Step 6: Sprinkle the za'atar! Get that seasoning everywhere!

Step 7: Bake for 20-25 mins at 375 degrees. After baking, let the bagels cool to room temp (about 15 minutes)

collage of steps to make 2 ingredient greek yogurt bagel dough

Why Za'atar is Great for Bagels

Za'atar is like the Middle Eastern version of the Everything but the Bagel Seasoning by Trader Joes. It can go on anything! I use both TJ's Everything but the Bagel Seasoning and Za'atar interchangeably.....almost daily!

Za'atar is made up of sesame seeds, thyme, sumac (earthy taste), and salt. It's super simple and goes with so much. The bagels have the toasted sesame flavor along with the earthy, savory taste from the thyme and sumac. It's a winning combo! As you can tell, I'm a huge za'atar fan! If you want to try other za'atar recipes, check out my za'atar fries and za'atar pizza.

two zaatar bagels on a plate

Tips on Homemade Bagels

I sifted the flour to make it lighter and easier to mix in with the baking powder and salt. Not necessary, but the bagels definitely turned out well with airy pockets and volume.

You can form the bagels by either poking a hole in the center of the dough balls or rolling like ropes. I tried both ways and liked the ropes better because the bagels were smoother and more symmetrical.

Grease your baking sheet or parchment paper, so the bagels don't stick! The first time I made these, I used a baking stone and they were stuck on there. I read others had the same issue using parchment paper, so a little oil helps!

The thicker the yogurt the better! I used Fage 2% milk-fat yogurt, which works well! It has very little water, so it's easy to spoon out only the yogurt. I would not recommend using regular yogurt since the consistency is thinner and will make the dough too wet.

Let me know below if you have any other favorite bagel toppings!

two zaatar bagels stacked on a plate with a bite taken out of the top bagel
sliced zaatar bagel on a white plate
Print Recipe

Za'atar Bagels

This 4 ingredient za'atar bagel recipe is an easy breakfast! All you need is self-rising flour, Greek yogurt, an egg and za'atar for the best bagels ever!
Prep Time15 minutes
Cook Time23 minutes
Total Time38 minutes
Course: Breakfast
Cuisine: American, Mediterranean
Keyword: bagels, baking, breakfast, za'atar
Servings: 4 Bagels
Calories: 171kcal
Author: Monica Nedeff

Ingredients

  • 1 cup self-rising flour substitution for self-rising flour: 1 cup all purpose flour, 2 teaspoon baking powder and ½ teaspoon salt
  • 1 cup Greek yogurt
  • 1 egg
  • za'atar seasoning
US Customary - Metric

Instructions

  • Preheat oven to 375 degrees
  • Mix flour and yogurt in a bowl. If making your own self rising flour, make sure the baking powder, salt and flour are well mixed before adding in the yogurt.
  • Lightly flour a cutting board and knead dough 10-15 times. Make sure to not over knead the dough.
  • Divide dough into 4 sections. Roll dough into ropes and connect ends to make a circle
  • Wisk one egg in a small bowl and brush egg wash onto each bagel
  • Grease baking sheet or parchment paper on baking sheet and place bagels on baking sheet.
  • Generously sprinkle za'atar over the bagels.
  • Bake bagels for 20-25 minutes or until golden.
  • Take out of the oven after baking and allow to cool to room temp before cutting into them. Takes around 15 minutes.
  • Enjoy!

Notes

  • If making your own self rising flour, consider sifting the flour to add air and help the baking powder and salt mix into the four.
  • Choose a Greek yogurt that is thick and avoid the watery section of the yogurt. Don't use regular yogurt, only Greek yogurt will work to get the right dough texture.

Nutrition

Calories: 171kcal | Carbohydrates: 25g | Protein: 11g | Fat: 3g | Saturated Fat: 1g | Trans Fat: 1g | Cholesterol: 44mg | Sodium: 39mg | Potassium: 46mg | Fiber: 1g | Sugar: 2g | Vitamin A: 93IU | Calcium: 77mg | Iron: 1mg

Mango Strawberry Banana Smoothie

This fruit smoothie is packed with tropical goodness and protein, thanks to the Greek yogurt! Give the usual strawberry banana smoothie a change-up with mango for a delicious drink.

mango strawberry banana smoothie in glasses

Smoothies are an easy and quick way to make breakfast or have as a snack. This smoothie serves up a good amount of protein, so it's filling and not just satisfying!

I love a good strawberry banana smoothie, but let's make it tropical. Mango adds a touch of sweetness and goes so well with the strawberries and banana.

I've trialed this recipe with half a banana, less strawberries, frozen strawberries, etc. So I think I've found the perfect combo of frozen to fresh fruit and ratios. I hope you love this fruity smoothie!

Ingredients

This recipe is super easy and simple with only 4 ingredients (if you don't include the lemon juice): mango, strawberry, banana and yogurt.

  • Mango: frozen is what I use, but you can also chop up a fresh ripe mango and freeze it in a bag to use later in smoothies.
  • Strawberries: I use fresh ones in this recipe. Since they have a good amount of water content, they help keep things smooth.
  • Banana: 1 ripe banana! Not unripe, so if it has some brown spots on it - it's good for this smoothie! If you're unsure how much banana to use, slice it up and use 1 cup.
  • Greek yogurt: Packed with protein and creaminess! If you use regular yogurt, the consistency of the smoothie will be thinner just FYI. You may need to add some ice or freeze the strawberries or banana to get that thicker consistency.
  • Lemon Juice (optional): I love a little tart citrus flavor, but up to you!

If you tend to add a little honey or sweetener to smoothies, you'll probably find this smoothie recipe is sweet enough with just the fruit.

I occasionally add the lemon juice to cut the sweetness and add a little bit of bright citrus flavor, but it's totally optional!

Blend the Smoothie

Start with blending your softest ingredients. Basically, anything that is not frozen, blend first! In this recipe, that's the strawberries, banana and yogurt.

Blender holding Greek yogurt, fresh strawberries, banana and frozen mango

I like blending my smoothies this way so that the frozen items blend up more easily. Depending on the quality of the blender you have on hand, you may need to work at getting it mixed well. With my blender, I have to stop occasionally to stir things up.

It should pour out thick and smooth! The perfect consistency for slurping with a straw!

Pouring tropical fruit smoothie in glass mug

Smoothie Toppings!

You can add chia seeds, flax seeds or hemp seeds for extra vitamins, minerals, healthy fats and protein! If I add these into a smoothie, I stir them in at the end so they don't get stuck in my blender.

Try sprinkling coconut flakes on top or adding more fruit slices. I cut about a half inch slit in the bottom of my strawberry to get it to sit on the glass.

If enjoying for breakfast, add some granola on top for added crunch.

Meal Prep this Smoothie

Freezing fruit and veggies is a great way to have produce on hand in the long haul. Besides buying frozen fruit and vegetables, you can meal prep smoothie baggies!

If you have strawberries and bananas that have seen better days, throw them in a baggie and freeze. While the texture may be a bit off since all the fruit is frozen, you can allow the fruit to soften by running the baggie under warm water before blending.

Strawberries and bananas garnish the smoothie

More Breakfast Recipes

Want more smoothie inspo? Check out my rich chocolate chia seed smoothie and strawberry kefir smoothie bowl for more smoothie ideas!

For other delicious breakfast recipes try my Mediterranean kale omelette or ground turkey sweet potato skillet. Both are great for more savory breakfasts!

two fruit smoothies in glass mugs
Print Recipe
5 from 1 vote

Mango Strawberry Banana Smoothie

Quick & easy to make, this tropical fruit smoothie with just 4 ingredients: Greek yogurt, fresh strawberries, ripe banana and frozen mango, is full of delicious tropical flavor & protein to help keep you full! Plus, tips on how to prep the recipe into smoothie bags so you can whip one up in a jiffy!
Prep Time5 minutes
Total Time5 minutes
Course: Drinks, smoothie
Cuisine: American
Keyword: mango strawberry banana smoothie
Servings: 2 people
Calories: 188kcal
Author: Monica Nedeff

Ingredients

  • 1 cup Greek yogurt
  • 1 cup chopped fresh strawberries
  • 1 ripe banana or one cup sliced
  • 1 cup chopped frozen mango
  • 1 tablespoon lemon juice optional for added tartness

Instructions

  • Blend Greek yogurt, chopped strawberries, banana and lemon juice (if including it) until smooth.
  • Add frozen mango and blend until smooth, add any toppings and enjoy!

Notes

  1. This smoothie is thick! So if you prefer a thinner consistency add a dash of milk or non-dairy milk alternative.
  2. I love the added bright zesty flavor from the lemon juice, but it's optional. If you're in the mood for a sweet fruit smoothie, omit it!
  3. If you can't get frozen mango, chop up a fresh ripe mango and freeze it in baggies.
  4. Topping options: chia seeds, flaxseed, hemp seed, coconut flakes, sliced fresh fruit.
  5. Meal prep option: Freeze the strawberries, bananas and mango in baggies and when ready to make the smoothie, run the baggie under warm water to help soften the fruit. The consistency will be thicker so add milk or a milk alternative to help get your desired consistency.
 

Nutrition

Calories: 188kcal | Carbohydrates: 30g | Protein: 13g | Fat: 3g | Saturated Fat: 1g | Cholesterol: 7mg | Sodium: 48mg | Potassium: 398mg | Fiber: 4g | Sugar: 21g | Vitamin A: 559IU | Vitamin C: 65mg | Calcium: 152mg | Iron: 1mg

Chocolate Sea Salt Granola

This homemade sweet and salty dark chocolate granola has become my new favorite snack that I can't get enough of! Made with oats, pecans, sesame and chia seeds, cinnamon, vanilla - and of course, chocolate chips and flaky sea salt.

bowl of granola clusters

I love how chunky the granola clusters are - they don't fall apart into crumbs. I find granola that holds as clusters makes a perfect snack to grab on the go for a hike, snack at work or something to just grab and take with me anywhere since it doesn't need refrigeration.

This recipe was inspired by Aldi's Dark Chocolate and Sea Salt Granola. It's so gooood. So, instead of buying it every week, I thought it was about time to make my own version to save money and to always be able to satisfy the craving if it hits!

Steps to Make Granola at Home

Granola is actually super easy to make at home. It doesn't take much time or prep either. Since granola can be expensive to buy at grocery stores, I'd say going the homemade route is the best option if you're like me and always need a bag of it on hand!

The recipe steps are essentially mixing your dry and wet ingredients together. If you're making a basic granola, you could keep it simple with just oats, honey, oil and whatever nuts and seeds you want.

But in this recipe, we have a lot of dry ingredients to get that crunchy texture and nutrition!

dry and wet ingredients to make chocolate granola

Once you mix the two together, you'll get a glorious smelling mixture that I swear smells like brownie batter! Pack the mixture onto a greased baking sheet and bake until toasted on the edges a bit. The middle will still be soft and that's totally fine!

Add your toppings after the granola bakes like chocolate chips or extra sea salt. The chocolate chips will melt into the granola - beauuutiful!

before and after baking homemade granola

How to get your Granola to Form Clusters

The secret key is cooling it down before breaking it apart. You'll notice the granola is still soft when it comes out of the oven. If you like crumbly granola, this is the time to get a spatula out and mix it around to break it up.

But if you're like me and LOVE those clusters, put the baking sheet in the freezer for 15 minutes to help the granola cool faster and form more of a granola "block."

It'll also help the chocolate chips solidify into the granola, but the main thing is that this helps the granola stay chunky!

After you're done freezing it, use a spatula or knife to break it apart.

spoon scoping a chunk of granola with chocolate chips

Ingredients

Here's a list of the ingredients and possible alternatives if you need to make a swap:

  • Old fashioned oats: quick or instant oats would most likely work fine too.
  • Pecans: any other nut would do - almonds, walnuts, cashews, etc.
  • Cacao powder: I love cacao but it is more expensive than cocoa powder, so whatever one you have will work well! I've made it with both and love both versions.
  • Wheat germ: I love the texture and added healthy fats, protein and fiber:)
  • Chia seeds: If you've been reading the blog for awhile, then you know I'm a big chia seed fan! You could substitute the chia seeds for flax or hemp seeds.
  • Sesame seeds: Personally, I love the flavor. Again feel free to substitute another seed in its place.
  • Salt: I add a 1 ½ teaspoons to the granola mixture before it bakes and then love topping it with coarse kosher salt for the flakiness!
  • Cinnamon: adds warmth and spice
  • Honey: I always make it with honey, but if you need to make the recipe vegan, substitute maple syrup.
  • Avocado oil: I prefer a mild oil so the flavor isn't noticeable, which is why I don't use olive oil. Avocado, sunflower or vegetable oils are good options.
  • Vanilla extract: Necessary if you ask me!

If you do make any substitutions the main thing is that the ratio of dry to wet ingredients remains the same. So if you omit the wheat germ to make the recipe gluten-free, then add an extra ½ cup oats to the recipe.

granola on a plate with chocolate and sea salt on top

Serving Suggestions

Enjoy on top of yogurt, oatmeal, smoothie bowls or use it as cereal. I love eating it as cereal since the milk becomes a rich chocolaty drink. Add some fruit, a dollop of yogurt on the bowl and breakfast is done!

chocolate sea salt granola on a baking sheet
Print Recipe
4.80 from 5 votes

Chocolate Sea Salt Granola

Chocolate Sea Salt Granola smells like brownie batter, yet it's packed with fiber and protein making it one of my favorite all-time snacks!
Prep Time25 minutes
Cook Time20 minutes
Total Time45 minutes
Course: Snack
Cuisine: American
Keyword: baked granola
Servings: 12 people
Calories: 298kcal
Author: Monica Nedeff

Ingredients

  • 3 cups old fashioned oats
  • 1 cup chopped pecans
  • ½ cup cocao powder or cocoa powder
  • ½ cup wheat germ
  • ¼ cup chia seeds
  • ¼ cup sesame seeds
  • 1 ½ teaspoon salt
  • 1 teaspoon cinnamon
  • ½ cup honey
  • ⅓ cup avocado oil
  • 1 tsp vanilla extract
  • ⅓ cup chocolate chips optional for garnish
  • coarse sea salt optional for garnish
US Customary - Metric

Instructions

  • Preheat the oven to 350 degrees.
  • Mix dry ingredients (oats, pecans, wheat germ, chia seeds, sesame seeds, cacao powder, salt and cinnamon).
  • Mix wet ingredients (honey, avocado oil and vanilla extract) in a separate bowl.
  • Pour the wet ingredients into the dry ingredients and mix well.
  • Spray a baking pan with oil and spread the granola mixture on the pan. Pack it into a thick layer.
  • Bake for 15-20 mins or until toasted to liking. The center will still be soft to the touch when it comes out of the oven - that's okay! It'll harden as it cools.
  • After baking, sprinkle the chocolate chips on top and allow granola to cool down for about 10 minutes or until the chocolate melts a bit into the granola.
  • Freeze the granola for 15 minutes to help the chocolate set and break apart with a knife or spatula. Sprinkle with coarse sea salt if desired and enjoy!

Notes

  1.  If you want to make the recipe vegan, substitute the honey for maple syrup.
  2.  If you prefer a more crumbly granola, use a wooden spoon or spatula and break up the granola when it comes out of the oven before cooling.
  3. Enjoy on top of oatmeal, smoothies or as cereal.

Nutrition

Calories: 298kcal | Carbohydrates: 34g | Protein: 6g | Fat: 18g | Saturated Fat: 2g | Trans Fat: 1g | Sodium: 295mg | Potassium: 246mg | Fiber: 6g | Sugar: 12g | Vitamin A: 8IU | Vitamin C: 1mg | Calcium: 79mg | Iron: 3mg

Why I Chose Hostels with Female Dorms Traveling Europe

Traveling on a budget means cheap accommodation, which is why utilizing hostels is a great way to save money. Unfortunately, there are a lot of horror stories out there about hostels, and traveling alone might make them seem "unsafe." But I can tell you hostels were the best decision I made traveling Europe solo!

black and white sign on building saying hostel

Why I love Hostels for Solo Female Travel

In Europe, hostels are everywhere! Some are so nice they feel like budget hotels. I use the app hostelworld to book all my hostels when I travel. You can filter hostels to find the accommodations that matter to you like booking tours, breakfast, 24 hour reception, airport transfers etc.

You are also bound to meet like minded solo travelers staying at a hostel, since it's one of the most popular ways to travel Europe. Plus, the people you meet are what make trips so memorable and transformative. I can tell you hands down the people I met in my hostels were the reason I loved traveling. Architecture, tours and scenery are great and all but the thing that makes travel so special is human connection. You'll find that in a hostel!

Myths about Hostels

Only Young People Stay in Hostels

Would you believe me if I said I met families, couples and people in their 60s staying in hostels? It's true! Hostels work for all kinds of travelers. Some hostels are the stereotypical image of dorm rooms set up with bunk beds, but many hostels offer private rooms or rooms for two people etc.

female hostel dorm room with four beds
I've stayed in hostels like this picture and some that were simpler and not as nice. Personally, I love having the curtains for more privacy and blocking the sun!

Hostels are Dirty & Gross

They get cleaned and tidied up by a cleaning staff! I honestly was impressed with the hostels I stayed at, but of course, there are exceptions. However, for the ones I stayed at they were nice and clean 🙂 Plus, a lot of them have a unique sense of style, so they take pride in their appearance!

monica nedeff the traveling dietitian posing by a mural at Clink Hostel in Amsterdam
In front of a fun artsy wall at my hostel, ClinkNOORD, in Amsterdam!

Hostels aren't Safe

Read up on the location and most recent reviews of hostels you are considering. Honestly, I never felt unsafe in my hostel. If you're worried about trusting people you just met with your belongings, I totally get that concern. It was one of my top worries too. However, I can't express enough how the people I met in my hostel rooms were amazing! Most hostels provide small lockers, but you have to bring your own lock. I chose to not bring a lock and kept all my expensive belongings on me. You can wear a money wallet under clothing to hide credit cards and cash. I slept with my backpack that had my expensive things by the head of my bed and never had issues.

However, to be totally transparent, a girl in one of my hostel rooms had 600 euros stolen out of her locked locker.......yikes. Everyone in the room tried helping her out with back tracking her steps and concluded it was most likely someone on staff who picked her lock when they cleaned the room. This is one of the reasons why I prefer to keep my cards and cash on me. Also, I wouldn't recommend taking that much out at once. I usually take out around 200 euros at a time. Just don't let things like this stop you from staying in a hostel. The same thing could happen in a hotel or anywhere else!

If safety concerns are a big fear for you, I wrote a post with 9 tips for safety abroad as a solo female traveler that goes into more detail!

Advantages of Staying at Hostels as a Woman

Social Events & Tours Organized by Hostels

Hostels will put on events specifically meant to help other travelers meet each other. In Croatia, my hostel organized a walk to a viewpoint in time for sunset with drinks and dinner afterwards. Tour agencies and popular sites and attractions will offer discounted tours to hostels, so I booked a lot of events through them. Plus, the people that work at hostels are great resources! Many times, they are travelers and may have even been traveling through and decided to stay longer than planned, so they signed up to work at the hostel.

The People - You're Never Alone Traveling Solo

The thing that lights my heart on fire about traveling is human connection. It's the stories that are shared and created and universal connection that is born. I met amazing people in my hostels, and they're the reason my travels were the bomb.com! I never once felt alone and almost always had plenty of new friends to share a meal with or go exploring. Although, enjoying a nice sit-down dinner with just myself is one of my favorite things, and I make sure to do it a few times each trip!

The Flexibility of Hostels

Let me tell you a story! During my first trip to Europe, my friend and I flew into Athens, Greece at 2am. We arrived at our hotel around 2:30am. Thankfully, they had someone at reception 24hrs...phew! But the problem was that the booking wasn't for that night but the next night......opps!! Less than 24hrs in Europe, and we had already encountered our first problem haha! If traveling teaches you anything, it's that you can figure anything out. And thankfully, we didn't have to roam around the streets of Athens with our luggage. Instead, the receptionist was flexible and worked things out to get us a room that night.

Another story! The following year, I traveled Europe solo and arrived to Dubrovnik, Croatia from Split, Croatia. I made last minute plans to join two girls I had met in Split in renting a car to drive down the coast at sunset.....so worth it! But we lost track of time while we were swimming in waterfalls in Krka National Park and left wayyyy later than we thought!

This time, my hostel didn't have 24 hr reception; reception left at 11pm. We weren't going to arrive until after midnight. And I was going to a different hostel than the girls I was traveling with, but they made sure I safely made it to my hostel (fellow travelers have your back!) I was nervous I wouldn't be able to get into my room, let alone the building! I texted the hostel before we left Krka, and they arranged things last minute to work out for me. The receptionist left the key to the hostel with a note that had my room assignment by the door, which was waiting for me when I arrived. The next day, I returned the key, and all was good!

Moral of these stories: Hostels won't leave you hangin'! They know a lot of people are traveling solo and unexpected things happen, so they'll work with you and be flexible.

Also, you can usually cancel your stay within a few days and get money back. I did this a couple times, but it does vary from hostel to hostel.

Why I Would Recommend Staying in a Female Only Dorm

While planning my first trip, I couldn't decide if I should stay in female only dorms or not. After I read up on other people's experiences, I decided to book majority female only dorm rooms. I did stay in a few co-ed rooms, but most were women only. Here's why I think it made a difference:

Snoring!

No ear plugs can drown out a snorer when you're literally 5 ft apart. I know girls snore too, but it's less likely to happen in a female only dorms compared to co-ed ones.

Changing Clothes

Bathroom time is limited in hostels when you got one bathroom! So being able to change in your room when you're in a female only room is super helpful!

Comfort

I know some people who were the only woman in their room with a bunch of guys. This may not bother everyone, but it can be uncomfortable for some. I also met travelers that felt uncomfortable staying in a co-ed room because there was an older guy in the room and they were the only girl, which is again why I think female only dorms rule! Some hostels are starting to have age limits but not all do.

Hostel Hookups

Totally a thing and can happen in any type of room, but it's more common in co-ed rooms. So, if you'd rather not feel like you're back in college with your roommate having their boo over, than consider a female only dorm. But know just because you stay in female only dorms doesn't mean you'll never get to meet guys. Do tours, other group activities and hang outside of your room and you'll absolutely meet guys.

The Ease of Meeting Others

I found that I often met other solo travelers in my female only dorm, making it easier to connect with people and do activities together. However, I found it harder to get to know people in co-ed rooms. I talked with other women who found the same problem. We concluded it's partly due to the fact that if guys and girls travel in a group, they get placed in a co-ed room. Already formed travel groups are just harder to chat up, not that every group is that way.

Conclusion

I hope this post answers questions you have about staying in hostels as a solo female traveler. I loved my experience in female only dorms but know co-ed rooms aren't horrible! Travel is what you make of it, just like life! Female only rooms sometimes cost more (about $1 more per night but varies), so if money wise you'd rather save and book the co-ed rooms, you can still have an amazing experience! If you have any other questions let me know below in the comments!

ICON Mastermind Live in Atlanta, Georgia

I thought I'd share what I learned at this two-day conference called ICON Mastermind! There are a ton of mastermind workshops, but this one is run and led by Shannan Monson. She's a dietitian turned business strategist and quite the inspiration!

What is ICON Mastermind?

The purpose of this conference is for women in entrepreneurship to connect and collaborate together. Shannan guided us through how to sell and market a product or service. We heard incredible speakers like Natalie Ellis and Suneera Madhani share their stories and give advice on how to build our businesses. The idea of "masterminding" is to brainstorm together in groups. It's amazing how much growth can happen when we get other perspectives!

Day 1

If you know me, you know I love a good guided meditation! Jen Diaz led us through a great one to help break through limiting beliefs. In the meditation, we connected with our younger self and envisioned our future self. I found this to be a powerful way to honor the past as we move forward into the future. After the meditation, we wrote everything we saw down, which is such a great idea and something I want to do more often after I meditate!

Next up, we mapped out how to transform an idea for a product or service. We narrowed in on who is our ideal client and wrote out the process. At this point, I realized I need more clarity......literally the second activity of the first day haha! I struggled to envision my ideal client and the transformation process, but this was a huge breakthrough for me! It forced me wake up and realize I have to make finding clarity a priority.

I would consider having clarity the first step to pursuing any kind of project, and to be totally transparent, I felt like I hadn't had great clarity for a loooong time. One of my favorite books, High Performance Habits, talks about the importance of clarity! They even provide a free mini assessment with the book to see what areas of the high performance habits need more or less attention. Ironically, clarity was my lowest category and the area I struggled with the most, but I didn't deal with it then. So now, at this conference surrounded by entrepreneurs doing their thing, I couldn't run from this problem. I had to show up for my life or just continue feeling meh about the direction of my blog.

So, changes have been made! You may have noticed that the header of my website now just has food and travel as the main topics. Mindfulness is under the lifestyle tab. I always felt like having food, travel and mindfulness was too much, but I couldn't imagine taking one away. After masterminding with others, I realized I'm creating a lifestyle brand. Mindfulness can still be incorporated just not emphasized the same way as food and travel. I'm working on updating my other social accounts as well to reflect the changes, so that'll be next!

During day 1, we also heard Natalie Ellis speak on Instagram and how to grow an audience. If you aren't familiar with Natalie, she is the CEO and co-founder of BossBabes. She's only 28 years old and has built a multi-million-dollar business. She had a lot of great insights, which I share below!

Some key take ways from this day, besides finding better clarity, came from moments people shared the challenges of running a business. Since I'm not running a full-blown biz, it was helpful to learn how others navigated the challenges that come with growth.

One woman shared how her business exploded and became so successful it unfortunately became uncontrollable. She has 25 employees and felt the business wasn't hers anymore and was considering selling it. Natalie and Shannan asked her what it was about the business she liked....turned out it was the design part rather than the CEO tasks. They suggested she could hire a CEO, so she can start taking more control and putting time into the part she loves - design. Or, of course, she could sell it and market herself as a free-lance designer. This helped her see her options and not feel so stuck with little control - a great reminder we always have options!

Another big lesson is to know when to delegate. Asking for help and hiring on support when necessary was a key take away. We can't do it all on our own, and the idea that we can balance life doing all the things is a complete lie. Natalie shared instead of phrasing it as work life balance she sees it as work life integration. I think that is such a better representation. Life ebbs and flows, and I find unbalance to be a normal part of life.

Day 2

The day started with hearing Suneera Madhani's story. If you haven't heard of her, she is the CEO & founder of Fattmerchantt and took her company from startup to 5 billion in 5 years. This year they are on track to make 6 billion. She also became a mom to two babies in those 5 years! She is a powerhouse of a woman and so motivating to watch speak! Her Instagram handle is @mombossco if you want to check out her page. She takes no crap from the mom guilt train and shows women we don't have to choose between being a successful mom or having a successful career.

Now a brief summary on Suneera's story: she worked in corporate America for several years but was disgusted with ethics in her field (banking). She had a brilliant idea that no one was doing (subscription payment processing). She pitched her idea to 12 companies, which got shot down each time. Today, those companies work with her! If you want more details on her story, check out this article by Forbes.

Before this session with Suneera, we did work on creating a healthy money mindset. Money is a touchy subject for so many reasons....we don't think we deserve it, it's greedy to want more ect. But those beliefs don't serve anyone. Money is just money. It's not good or bad. It's money.

Natalie shared an idea I loved: whatever feeling we have around money is just a story, and one we can change. The way I see it, when we have a lot in terms of money, we have an even greater responsibility to lead and serve others well. Some people do that with their money, and some don't. But the point isn't to focus on others but on what we could do and what kind of impact we could have with greater funds. Reframing money this way has been so helpful for me to not see it as "evil" or "selfish." Plus, why would wanting more to better serve our families and communities be "selfish." It's not. It's moving forward and lighting the way for others to follow and better themselves.

So back to Suneera! She shared some statistics that really blew me away. Women owned businesses make up 30% of businesses. Honestly, I thought this would be lower, so it was good to hear that number. But the next statistic was shocking: out of the businesses that make more than 1 million in revenue less than 2% are owned by women. Read that again! We are growing in our presence in the entrepreneurial world, but we limit our capabilities. Suneera then asked us how many of us had a long-term goal to hit the $100,000 in our businesses. Half the room (myself included) raised their hands, to which she promptly said put your hands down!! We have to reach for more, more in growth, more in leadership, more in self-confidence.

To end the conference, we talked sales and marketing tactics in the digital world. How to make evergreen content aka content you can use over and over again for social posts. How to get comfortable with selling and how often to do it. Overall, this conference was amazing! I felt overwhelmed but had a feeling that would happen.

Final Thoughts

From those that I met, I was one of the youngest with the least experience in entrepreneurship, which was one of the main insecurities that held me back from signing up for this conference. But I'm so glad I didn't let that stop me! They say if you are the smartest or best in the room, then you are in the wrong room. Plus, one of the quickest ways to grow is by surrounding yourself with people doing better than you, have a skill you want to learn or in a position you want to attain.

Well, I think I definitely surrounded myself with inspiring women who pushed me outside my comfort zone and encouraged me to reach for more. I hope this inspires you to reach for more in your life. To not let insecurities keep you in the known path of life, and when we get to the other side of the tunnel, we shine that light for others to follow.

Learning to Flow with the Turns of Life

Hello, friends! I decided to write a post on my change of travel plans and give you an update on how life has been going over here! You may know I was planning on WWOOFing (World Wide Opportunities on Organic Farms) in Southeast Asia. If not, the short story is that I thought I could go WWOOFing abroad to learn about agriculture while traveling and share it on my blog. I've wanted to go to Southeast Asia for a long time, so why not now?! This idea came to me when my family and I took a tour of a farm in Hawaii in May of 2019. Truthfully, I thought I was going to be gone in October for about 6 months and be back by May for a wedding I'm in! Well, it's almost February, so clearly life had other plans! WWOOFing is pretty cheap way to travel, so money wise I felt it was doable. I decided to work with Shipt part-time (which has developed to be a great part-time job!) to make money on the side to save up before October. Here's the part I totally underestimated.....the blog.

Learning How to Blog

The first step I felt I had to do first.....redesign my blog. I was hoping I could pay someone to do it. However, I learned it can cost thousands of dollars to have someone create a custom website. So instead, I decided I would do it, which ended up taking months. I switched the design theme I initially used and transported all my old posts and everything else over to a new theme. By the time I felt ready to put my website out there it was the end of October! I hadn't looked at WWOOF stuff since July. I felt "behind" but thought maybe this trip would just be shorter and I'd leave around the beginning of the new year. So, I started creating new content and took a course by a soon to be RD, Emilie Eats, to learn how to drive traffic to my blog with Pinterest. In this course, I learned soooo much more than just Pinterest. I learned SEO (search engine optimization), how to analyze web traffic data, branding, tips on how to pitch to brands and essentially all the things on how to run a successful blog. I walked away from this course really believing that making a blog a business is 100% doable! Even though doubts surface, I really believe in my bones I can do it. It'll take time, but no reason it can't happen.

Fork in the Road of Life

Fast forward to the end of 2019, and I was feeling a bit lost and confused....I was focusing on multiple ideas/projects and not feeling very accomplished. I was getting requests to do nutrition consults, so I started having legality questions since I'm not a registered private practice/should I pursue private practice on the side? In the back of my mind, I was constantly thinking how was I going to plan a WWOOF trip to Southeast Asia before May and continue to create content for the blog? I was also weighing the idea of going to a conference for women in entrepreneurship over my birthday weekend in Atlanta.....I was starting to feel stuck and overwhelmed.

Finding the Right Turn to Take

Thankfully, on New Year's Day Brendon Burchard (high performance coach/incredible person who I've learned so much from!) does a live stream event, and he shared one of his top quotes: "Perhaps the universe isn't giving you what you want because based on all of your distractions it is simply unclear what you are asking for." Whoaaa! That resonated like no other to the point I journaled on it the next day. I realized I am indeed extremely distracted and my focus is on one too many projects, so I decided some decisions needed to be made. Ultimately, I chose to prioritize my blog. Now isn't the time in my life for a private practice, and deep down I knew that but just needed to talk to a mentor to remind me. I also realized one of the worst moves I could make for my blog would be not posting for months on end if I decided to travel. If I had guest posts or content I created in advance to put out there while abroad then it wouldn't be such a big deal, but the truth is - I'm not there yet. So, while I'm sad to not be going abroad soon, I know in my gut it's the right move.

New Travel Plans

But hold up! I do have travel plans! I won't be going abroad, but I will be hopping on a plane at the end of the month to Atlanta, Georgia! Earlier I mentioned there's a women's entrepreneurship conference I was considering. Well, I decided to dive in and do it! I was hesitant for so many reasons, but the main one being: "I'm not ready or established enough to be going to this event." This limiting belief is a load of crap. You gotta start somewhere and one of the quickest ways to grow is by surrounding yourself with people who are where you want to be. The conference is a two-day workshop on how to launch your next 6 figure idea in two days flat. The idea could be a product or service for your business. I have been thinking about what I would want to create down the line that works with my blog's brand aka travel, food & mindfulness. I thought of a cookbook series, but not just any cookbook! A series of cookbooks that focuses on different parts of the world I visit. For example, if I went to India, I 'd learn about traditional dishes and come home to create recipes with inspiration from abroad. I noticed another person's cookbook included yoga, so I thought why not include other things beyond food in my cookbook too! So, there would also be a section on how that part of the world practices mindfulness and their cultural approach to food and nutrition.

This project is more down the line, but hopefully in the near future! For now, I will be focusing on serving up delicious recipes here on the blog with a sprinkle of travel and mindfulness posts too! I also bought professional camera equipment, which has been the biggest investment I've made in my blog so far. I knew if I really wanted to take this blog seriously, it was time to upgrade from my point and shoot camera from high school! Making big investments in something so unknown is hard. I had to literally coach myself into pressing "process order" but this is how I looked at it: women's entrepreneurship workshop = round-trip ticket to Asia, camera equipment = food, housing and tours I would have taken. So, all in all - worth it!!

Flow with the Unexpected Paths of Life

I share all this, because I think we get down on ourselves when plans don't go as expected. Sometimes the universe guides us in a direction, so we can start moving towards the right path but then evolves into something unexpected. However, we may never have started on the path to begin with had we known what was laying ahead would be so challenging and not the original plan. Thanks to the idea that came to me in Hawaii I pursued blogging seriously and entrepreneurship. I honestly, don't know if I would have had the guts to do it right out of college otherwise. The main thing is that we learn. I think failure has an overly negative connotation with it. To me, "failures" are just mistakes disguised as learning opportunities. True failure is not learning or bettering ourselves and just repeating old behavior. I once heard, if you fail/make mistakes then you know you're trying hard enough to know what works and doesn't work - aka you're learning! So while I could get down on myself about wasted time focusing on so many other projects, now I know I'll never do that again or at least I'll catch myself faster! So if you feel stuck and lost - I feel you! Don't beat yourself up. Reflect, learn and progress forward! - Monica

The Ultimate List of Meditation Resources

I have been wanting to compile a list of meditation resources for a long time. Meditation has become an everyday tool I use to manage anxiety, connect with myself and my spiritual life, and live more fully.

One of my dreams is to eventually create a library of free guided meditations on this blog! However, until then, I created this list of meditation resources I have used over the years to cultivate my own meditation practice. Included are apps, books, global organizations, and YouTube videos. With no further ado, here is my ultimate list of meditation resources!

Meditation Apps

Headspace

Headspace was the first meditation resource I discovered. I was a sophomore in college trying to find a way to quiet my mind and fall asleep amid all the chaos and stress of college life, and I'm sure you can relate to the challenge of unwinding when trying to fall asleep too. Headspace is a great tool to introduce meditation if you're a beginner. They have a free 10-day meditation package called Basics in which you do a series of 10 minute daily meditations for 10 days. Each day builds upon the prior day. The speaker explains how to deal with unwanted thoughts and feelings that arise to help keep you focused and to not give up, which is why I think this is a phenomenal tool to use starting out. Instead of being told to silently meditate on your own, you'll be guided throughout the meditation to teach you how to train your mind into a more peaceful mental space. After the 10-day basics meditation, you can sign up for a free trial. To access the hundreds of hours of meditation on different topics like anxiety, sleep and so on you have to pay for their subscription. I only use the free version and sometimes check in to see the meditation of the day, which you can get without subscribing!

Download Headspace for free on iOS and Android.

Insight Timer

You will find a huge library of guided meditations on every subject imaginable. You can easily search for topics as well to find the perfect fit for you. For example, if an emotion comes up during the day, I can search "fear" "anger" or whatever I'm wanting to let go of to find the right meditation for the situation. They also provide multiple day courses to learn specific breathing techniques or training to live more mindfully. This app is a great resource for new and well-established meditators. If you are more established in your meditation practice and just want a timer, they offer a variety of meditative sounds you can use to set a timer. Once you find the sounds that are your favorite, you can save them as a preset, so you don't have to set it up every time - pretty convenient! Premium access unlocks more meditations and courses. However, you get so much for the free option, I've never upgraded!

Download Insight for free on iOS and Android.

Sattva

This is an app created by The Art of Living, which I'll share more about below! Sattva is an app I use almost daily. You'll find a collection of guided meditations, how to use mudras, audio clips on nuggets of wisdom, chants, beautiful instrumental/meditative music, and meditation challenges. You can pay for premium access; however, I've never found it necessary since I get so much from the free version. The two sections I use the most are the guided meditations and instrumental/meditative music. I love listening to the music as an alternative to listening to the radio in the morning. If you are new to meditation, check out the 3 Day Beginner's Meditation Challenge under the challenge section.

Download Sattva for free on iOS and Android.

HeartsApp

This app is created by Heartfulness, another organization I will share more about below! In HeartsApp you'll find a guided meditation, guided cleaning, guided relaxation and a large library of videos on wisdom. You can even request a trainer to guide you in a meditation through the app for free. These meditations are less guided and meeting with a trainer to understand how to do the cleaning and meditation is helpful!

Download HeartsApp for free on iOS and Android.

Books on Meditation

Wherever You Go There You Are - Jon Kabat-Zinn

Jon Kabat-Zinn is someone I studied during undergrad while working towards my minor in Integrative Approaches to Health and Wellness, and it makes sense why! He is well known as a leader in the area of mindfulness meditation. He's a professor of medicine at University of Massachusetts Medical School and founded the Mindfulness-Based Stress Reduction at the Center for Mindfulness in Medicine, Health Care, and Society at the University of Massachusetts Medical School. He's written many books on mindfulness meditation and the mind/body connection in healing. I read his book Wherever You Go, There You Are in college and would recommend it! He also wrote a book called Mindfulness for Beginners. I have not read it. However, the reviews applaud his work as extremely helpful for someone new to mindfulness.

The Book of Joy - Dalai Lama, Desmond Tutu and Douglas Abrams

This is one of my top favorite books and one of the few I have taken pages of notes! The book is by the Dalai Lama, Desmond Tutu, and Douglas Abrams. It talks about how to find lasting joy in life and meditation is a huge topic of discussion. They share multiple guided meditations on topics such as anger, compassion, how to do a walking meditation and more. I would highly recommend reading this book! It is filled with so much knowledge and insight on how to live life fully and intentionally.

Global Organizations Teaching Mindfulness

The Art of Living

The Art of Living came into my life around the same time I started using headspace during my sophomore year of college. I credit the solid foundation to my daily meditation practice to Art of Living. If you are in college and interested in meditation, see if "Sky" is a club/organization on campus. Sky is the university program run by Art of Living. I have learned multiple ways to meditate, breathing techniques, yoga and best of all gained an incredible community through this organization. Art of Living is in 156 countries and provides meditation sessions, retreats/workshops, and so many other opportunities. They even perform research on the effects of meditation, yoga and their breathing techniques on the body.

Check out Art of Living

Heartfulness

I have recently been getting to know Heartfulness. Since I have moved back home and away from Art of Living, I have been attending group and one-on-one meditation sessions with Heartfulness. They focus on the heart during meditation. Whereas, Art of Living focuses more on the breath. Both are great approaches to meditation and useful. Heartfulness is in 130 countries with thousands of volunteer trainers all over the world. If Heartfulness is established near you, attend three of their introductory meditation sessions, where they teach you how to meditate by focusing on your heart. Then you can meet weekly with them and even use the app to have a trainer guide you in meditation. I love that you can be anywhere in the world and use your phone to have a trainer guide you in meditation - definitely helpful if you travel a lot! They have also conducted research on the benefits of heart-based meditation on health and well-being.

Check out Heartfulness

Meditation YouTube Videos

The Honest Guys: They have great guided meditations and relaxing music for background noise or for meditating.

Michael Sealey: He creates hypnosis and guided meditation videos. Hypnosis is a way to help you deeply relax and release tension - not anything crazy!

Hay House: Hay House was founded by Louise Hay, a top author in self-help. The link will take you to their library of content on YouTube.

Madeline Reinhart: She may not be as well-known as the others, but I really like her guided meditations; they always have great visualizations, which is something I love!

Starting a Home Meditation Practice

Below is a free meditation resource I created for anyone starting a home meditation practice. It outlines 5 tips for starting and maintaining a home practice. I love to meditate first thing in the morning, and this guide is based off my early days of learning how to meditate. Feel free to print this meditation guide and hang it on bedroom mirror or your refrigerator for accountability or pass along to anyone else you know interested in learning how to meditate! Hope you find it helpful 🙂

5 tips for how to start a home meditation practice

Conclusion

Well, that sums up my ultimate list of meditation resources! I will update it as I learn more tools. I hope you feel empowered to make more time for self-care! I love hearing about more meditation or mindfulness tools, so comment below if you know of any other resources!

Touring an Organic Farm

In May 2019 my family and I went to Hawaii. One of our favorite highlights was touring an organic farm in the upcountry of Maui called O'o Farm.

O'o farm practices farm to table and shows how they do it by providing tours of their sustainable agriculture practices and then cook up a delicious meal with farm fresh food for you to enjoy on the property up in the clouds on the mountains! You truly couldn't get any closer to the farm to table practice than this!

farm to table experience at O'o Farms

They offer two tours: a breakfast and coffee tour and a lunch and farm tour. We decided to take the lunch and farm tour and loved it! So, I thought I'd share some fun facts we learned about how they farm in harmony with nature.

Let's Take a Tour of the Farm!

We started the tour talking about how coffee beans are grown. Surprising fact: coffee beans are actually seeds because they come from a fruit - the coffee cherry! Cherries are green when they are unripe and red when ready for harvesting. The cherries are sweet and resemble a grape. Two beans are in each coffee cherry. Although, sometimes you find one with only one bean! The flower of the coffee plant is edible and has a sweet, floral taste - similar to honeysuckle. They also showed us the process of roasting the coffee beans. On the wall they have a huge recipe board with time and temperatures for various roasts.

green and red coffee cherries

two slimy coffee beans in palm of hand

edible flower of the coffee plant

Next up, we met the culinary chef in front of their outdoor wood burning oven, who described what he was planning on preparing us for lunch. The menu is created the day of with what is available on the land for harvest. He described lunch in the most appetizing and thoughtful way that had everyone ready to skip the tour and go straight to lunch!

outdoor wood burning oven

But first, we had to go pick the greens to go in our salad for lunch! So we walked through the rows of crops and picked kale, arugula and greens I had never heard of before but had incredible taste! We definitely didn't pick any iceberg lettuce haha! My favorite thing from this tour was taste testing flowers! I couldn't believe how pungent some of these flowers were - like a punch of spicy hot flavor!

monica nedeff and her parents with salad greens and edible flowers

plate of salad greens and edible flowers on outdoor table
The prepared salad with edible flowers!

Sustainable Farming Practices

While we picked the fixings for our salad, we learned about how they farm bio-dynamically. One of the ways is by using herbs to repel insects. Huge rosemary bushes sat on the parameters of rows of crops. When they rosemary dies off they take it to their outdoor wood burning oven.....talk about creative deliciousness!

After harvest and as the next crops are just budding from the ground, they sometimes cover the rows with a tarp to kill them but fertilize the soil for new growth!

tarp laid over crops during biodynamic farming practices

Organic vs Conventional Farming

Another interesting fact: organic farmers do use fertilizers; it's just organic fertilizer. I know there is a huge debate on organic farming vs conventional farming. Honestly, this is an area I want to learn more about myself. But the bottom line is this: According to the CDC, only 1 in 10 Americans eat enough fruits and veggies a day. Honestly, that statistic amazes me! Many of us need to eat more produce, and the fear-based marketing that comes with unregulated labels like "natural" can confuse consumers. Just become something says it's "natural" doesn't mean it's healthier for you. Often times, those products are loaded with sugar and other additives. In the same way, companies are now making processed products organic too. For example, pop tarts now make organic pop tarts......giant eye roll. They're trying to market to people that eating an organic pop tart will in some way be "healthier." When in fact, a pop tart is a pop tart.....breakfast dessert. And there's nothing wrong with having them every now and then. Sometimes I have last night's dessert like brownies or cookies with my breakfast because why not? Life short, have some breakfast dessert from time to time. But please don't fall for ridiculous marketing that makes you think a sugar-coated pastry is a nutrient dense option.

Personally, I buy conventional produce because at this point in my life, the cheaper option is what works in my budget to get fruits and veggies into my diet. Some people buy organic for other reasons not spoken about as much such as the treatment of workers, land and animals. I might buy more organic when 1) I have more money to afford it 2) Research brands I would like to support that I know treat their employees, animals and land well. Another thing to keep in mind: there is still pesticide residue on organic produce, which means we should wash conventional AND organic produce before eating. You don't have to buy fancy produce sprays; just mix equal parts vinegar and water and voila! You got your own produce spray!

So, if you feel conflicted on buying organic or conventional produce, know there is nothing wrong with eating conventional. Our culture has become so obsessed with food; we often think it's the only determinant to our health. When in fact, there are so many other factors like stress, physical activity and so on. The nutritional benefits of eating conventional fruits and veggies far outweigh not consuming enough fruits and veggies.

I hope this article helps you feel more informed on organic vs conventional farming. Ultimately, the decision is up to you. You can have a well-balanced diet eating only organic or conventional. If you want to learn more this topic, check out this article, which interviews top researchers on both sides of the conversation. I'll share the more I learn about agriculture and farming practices, so don't forget to subscribe for updated posts!

Roasted Beets and Sweet Potatoes with Orange and Ginger

My Roasted Beets and Sweet Potatoes with Orange and Ginger is a warm fall recipe thanks to the citrusy and spicy marinade. It makes a delicious side dish to add to your Thanksgiving or holiday spread of food!

close up of a bowl of roasted beets, carrots and sweet potatoes

One of my favorite ways to eat veggies is by roasting them. You can't beat the texture, flavor and aroma! In this beets and sweet potato recipe, I added in carrots for an additional root vegetable and added sweetness.

Prep the Root Vegetables

The root veggies in this recipe are beets, carrots and sweet potatoes. If you haven't cooked with beets before and are curious to learn more, check out this article that shares 3 ways to cook them.

You can peel the skin of the vegetables with a peeler. However, I often skip peeling them so that I get the extra fiber found in the skin of the veggies!

But since we were going for aesthetics in these pictures, I peeled the sweet potatoes and carrots but not the beets.....wasn't wanting to dye my hands pink!

The main thing to keep in mind with root vegetables is to chop them relatively similar in size so they cook evenly. I chop them about a quarter of an inch thick.

display of beets, carrots, a sweet potato, ginger and an orange

If you are making this dish to share with others and want the aesthetic appeal of the colors, I recommend using two bowls, so the pigment of the beets doesn't stain the sweet potatoes and carrots.

Chop the vegetables any shape you want. I do circles for the carrots and triangles for the beets and sweet potatoes.

chopped carrots and sweet potatoes in a bowl and chopped beets in a separate bowl

Orange Ginger Marinade

Next up - the marinade, which includes honey or maple syrup if making the recipe vegan, garlic, olive oil, balsamic vinegar and of course ginger and orange zest!

For the orange zest, I can usually get enough zest from 1 navel orange or three small clementines, and for the ginger, I used more than half of the ginger root in the ingredient display picture (second picture in the post).

The aromas that'll fill your house from the spicy ginger and sweet orange zest while the veggies roast is amazing....honestly, it's one of my favorite reasons to make this recipe!

Roasting the Beets, Sweet Potatoes & Carrots

Evenly spread the marinade to the veggies and allow them to marinate for an hour. Spread the veggies on the pan and roast for 35- 40 mins at 425 degrees. Make sure to pour the remaining marinade in the bowl over the veggies, so all the ginger and orange pieces make it into the oven!

collage of root vegetables before and after roasting

Enjoy while they're warm! These root vegetables make a great side dish or could be used to add flavor to salads, grain bowls, or pasta. Get many uses out of this one recipe!

And don't discard the leaves from the beet aka the greenery in this picture! You can use them as salad greens. They have a sweet, buttery flavor to them. I like adding them to sandwiches, salads, or in place of spinach in recipes. Enjoy!

Other Fall Recipes

Hope you enjoy the recipe and let me know below your favorite holiday side dish!

close up of a bowl of roasted beets, carrots and sweet potatoes
Print Recipe
5 from 6 votes

Orange Ginger Roasted Root Vegetables

This Roasted Beets and Sweet Potatoes recipe is a delish holiday side dish with root vegetables marinated in ginger, honey and orange zest!
Prep Time20 minutes
Cook Time35 minutes
Total Time55 minutes
Course: Side Dish
Cuisine: American
Keyword: thanksgiving, holidays
Servings: 4
Calories: 236kcal
Author: Monica Nedeff

Ingredients

For the Root Vegetables:

  • 3 Beets 3 cups chopped
  • 3 carrots 2 cups chopped
  • 1 large sweet potato 3 cups chopped

For the Orange Ginger Marinade:

  • ¼ cup olive oil
  • 3 tablespoon balsamic vinegar
  • 1.5 teaspoon honey or maple syrup (vegan)
  • 1.5 teaspoon minced garlic
  • 1 tablespoon finely grated ginger
  • 1 tablespoon finely grated orange zest
US Customary - Metric

Instructions

  • Preheat the oven to 425 degrees.
  • Chop root vegetables into ¼ inch chunks and place in a bowl. If you want to prevent the beets from bleeding into the sweet potatoes and carrots, put the beets in a separate bowl.
  • Wisk the remaining ingredients for the orange ginger marinade and evenly pour over the bowl of vegetables.
  • Let them marinate for an hour and then spread the root vegetables on a non-stick cooking sheet. Make sure to pour the remaining marinade left in the bowl over the vegetables.
  • Roast for 35-40 mins or until they're golden brown on the edges.

Notes

  1. To prevent the beets from bleeding into the carrots and sweet potatoes, place the chopped beets in a separate bowl.
  2. To make the recipe vegan, use maple syrup instead of honey.
  3. 1 large navel orange or 3 small clementines will provide enough orange zest for 1 tablespoon.

Nutrition

Calories: 236kcal | Carbohydrates: 27g | Protein: 2g | Fat: 14g | Saturated Fat: 2g | Sodium: 114mg | Potassium: 567mg | Fiber: 5g | Sugar: 13g | Vitamin A: 15685IU | Vitamin C: 10mg | Calcium: 50mg | Iron: 1mg

How I Overcame the Fear of Solo Travel

Solo travel can seem intimidating. I remember reading other solo travel blog posts looking for inspiration to just do it and buy the ticket, but I was so freaked out!

Eventually, I realized this truth: The confidence I read and saw in other solo travelers won't come until I dive in and actually do it myself.

It's completely normal to feel anxious and fearful of something challenging like solo travel, but don't let it stop you. Accept the fact that what you're doing is honestly, anxiety inducing. Traveling solo takes guts and courage, and most things that take guts and courage are gonna give you butterflies.

I came up with 3 ways I overcame my fear of solo travel in hopes it'll help you pursue your dreams too! If you take anything away from this read, take that one truth I laid out above: the confidence you see in other solo travelers won't come until you dive in on a solo trip yourself. Don't put crazy expectations on yourself that you are going to be the most zenned out person doing something totally out of your comfort zone. It's normal to feel fearful, but there are ways we can reduce the fear.

1) Don't give fear and anxiety power

Fear is inevitable, so don't fight it. Use it to motivate you to push onward. Never let it play a part in decision making; otherwise, you'll never buy the plane ticket. How many times do we listen to our fear/anxiety/negative voice in our heads? Way. too. much. It's the reason that many people never work towards their dreams. It's easy to get caught up in the what ifs and imaging the worst, but it's absolutely detrimental. We need to replace those fears with supportive thoughts that will help us stay centered on our goal. Mindset is huge in achieving dreams. Believing and persisting in the midst of challenge produces strength to make it to the goal of buying that plane ticket! If you need help changing the anxious narrative in your mind, check out this post about changing your mindset.

While learning to not give my power to those anxieties and fears was helpful in overcoming my concerns of solo travel, do not get the impression I was not nervous or fearful during the time leading up to take-off. I ebbed and flowed back in forth between "I got this!!" and "OMG, what am I doing??" But the main goal is no matter how much you waver between doubt and confidence, you get on the plane!

I'm planning a trip now to a part of the world I've never been to, so I'm back to the ebb and flow of the preparation time. But it gets easier each time because you accumulate evidence that you've done big things before and can do them again. I've noticed my personal ebb and flow looks the same in any project I commit to that takes guts and courage. For me, it starts out with my intuition screaming, "YES! We have to do this thing!! It's a little out there, but it's gonna work and be great!" I get all pumped up and mentally commit to this goal or dream. Then, I vocalize it to someone. I send it out into the universe and now I gotta show up and walk the talk.

I usually feel super confident about for a good while......then the anxieties and doubts pop up. In these moments, I remind myself this is expected since I'm familiar with my personal ebb and flow process, but I can't let it stop me. The reason I like to vocalize my dreams before they ever happen is so that I am held accountable to not abandon my dreams aka myself.  If I've committed to them early on, then I'm 100% devoted to them. Plus, I've noticed, the universe will support those who dare to believe in the "impossible." 

2) Listen to your Intuition

Whenever I am in an ebb phase of "I don't think this is gonna work out" some sign comes my way, that would only make sense to me, and my faith is renewed. I call these moments "God Moments." Elizabeth Gilbert calls it "Big Magic." Some people call them "Ah Ha Moments" and maybe you got your own name for it too. I believe if God put this spark in your heart then it will come to fruition, but God never asks easy things of us. So get ready for a challenge that's gonna take a whole lotta faith, which is why I never hesitate to pray for a sign when things get tough.

3) Build Yourself Up with Knowledge and Skills

First, narrow down what it is about solo travel that worries you. Safety? Meeting other people? Food allergies? Foreign language? Maybe all the above!

Then find resources that can give you guidance on how to handle those challenges. For me, safety and whether I would meet others held me back the most. The funny thing is - I was never alone. In fact, I almost wanted more alone time during my solo travels haha! I was constantly meeting people and felt I met more people traveling solo than I ever did traveling in a group or with a friend. For safety concerns, I found taking a self-defense class among other tools helped build up my confidence. I wrote an article providing 9 safety and social tips including tips from my personal experience from solo travel, so if those concerns are big for you check that article out!

Others might be terrified of the language barrier. If that's the case, do some research on what countries are most likely to speak your language. If you speak English, you're lucky! But do learn daily greetings and custom sayings in your country's host language. I found key phrases for various countries on Pinterest, so you can search for anything everywhere. Make sure you download the languages you need in Google Translate prior to leaving, so you don't have to rely on WiFi for access. Go to your local library and find books on the country you're interested in and read up! If you have time to learn a new language, check out apps like DuoLingo or Anki.

If you have a medical condition that concerns you with solo travel, there is likely someone out there writing about their experience. I came across a travel blogger with celiac disease, who shared how she ate gluten free while traveling. At the time, she was hiking El Camino de Santiago, where there aren't as many food options compared to large cities. I found her posts not only interesting but extremely informative! Another travel blogger is a fellow dietitian on social media who shares how she manages her diabetes while traveling. So friends, there are resources out there. Start digging and build up your library of knowledge and skills! 🙂

9 Essential Travel Apps for Europe

Whether you are traveling solo, with friends, family or through a travel company, utilizing travel apps is helpful in making the most of your European adventures! I created a list of the travel apps I have used in Europe and why you may want to consider downloading them before your next trip.

One thing is for sure to happen when you travel, you'll get lost and unexpected things will happen - a great metaphor for life, right! Some of the most empowering experiences of my life have been abroad. Learning to navigate streets in languages I don't know and find alternative options when plans fall apart has taught me resilience. Missed your bus at 8am because you went to the wrong station? (aka what I did in Germany...whoops!) Guess you'll have to book the next one, which may be the next day and throw your plans slightly off track. But the lesson is seeing the silver lining. Maybe you'll meet people that you want to continue to travel with that you never would have met if you made that 8am bus. Life is full of unexpected adventures, so travel with an open mind and heart and things will fall in place as they need to, even if it looks like everything is falling apart! However, as great as those moments are at teaching us life lessons, it's nice to prevent those wrong turns and thankfully, there's an app for that! Actually, quite a few apps to help you navigate around new cities, book transportation, find accommodation, suggest pre-made itineraries, and provide the history behind must see sites and museums without paying for a tour guide!

Without further ado, here are the 9 travel apps I have personally used on two trips to Europe and what I found them helpful for navigation wise and beyond! 

visit a city logo  Visit A City

This travel app offers free itineraries of cities all over the world to allow you to plan your own trip! You can book tours and see when museums are open. You'll find travel tips specific to the city of choice such as traveling on a budget, whether city passes are worth it, and transportation advice. It even has a map you can open in the app to show where you are in proximity to popular sites and attractions. From there, you can click on the site and switch to google maps to get you there or have fun wandering your way to the site while watching your location get closer.....or further depending on your navigation skills! If you don't have WiFi or data to use abroad, you can download the map prior to leaving wherever you're staying that has WiFi. The app not only directs you to famous sites and attractions but will also give you the story and history behind it! It's like you're own free tour guide! Personally, I used it to learn about a city I'm about to visit, because I don't always have time to read up on the sites to see or the history of the city. I've also come across museums and sites I never knew about thanks to the app.

Download Visit A City for free on iOS and Android.

skyscanner logo  Skyscanner

Budget traveling means budget airfare. Skyscanner finds you the best deals and sometimes they blow my mind! My last round trip ticket from Ohio to Ireland cost me $665 and when I first saw it, two months before I purchased it, it was $395! Had I booked my ticket early, I could have flown to and from Europe for just under $400! I remember taking a screenshot of the deal to remind myself getting to Europe doesn't have to cost thousands of dollars. 

Download Skyscanner for free on iOS and Android.

hostelworld logo  Hostelworld

This is the travel app I used to book all my accommodation on my most recent trip. You can search for accommodation in 170 countries! They provide filters for every need imaginable: WiFi, 24-hour reception, airport transfers, bike parking, wheelchair accessibility and so many other options. I sometimes made a booking or changed my booking the day before, so it's very user friendly. While the name may give the impression they solely work with hostels, you can search for hotels, campsites, apartments and bed&breakfast places making this travel app great for people of all ages, solo travelers, families, and anyone in between.

Download Hostelworld for free on iOS and Android.

flixbus logo  FlixBus

FlixBus is a bus service operating in Europe and the U.S. Recently, they started to create routes on the west coast in the States. Hopefully, it'll continue to expand to the east coast! However, if you are in Europe, then this travel app will be super helpful! Traveling by bus is by far the cheapest form of transportation. My bus ticket from Brussels to Amsterdam cost 11 euros, which is around 12 USD - so cheap! You can search various cities and select the best time for you. You can even track your trip as you are traveling in the app. This is a lifesaver if you are traveling in a country where stops along the route are not announced in a language you understand. I experienced this in Poland when all announcements were made in Polish. We were delayed, and I had no idea until I opened the app and it told me. The app displays your in-route progress, estimated time of arrival and names of upcoming stops. A true-life saver to know when to get off the bus! Warning: buses always leave on time with or without you!

Download Flixbus for free on iOS and Android.

omio logo  Omio

When I used this travel app it was called GoEuro, which compared planes, trains and buses. I loved the convenience of finding affordable travel and being able to purchase the ticket through the app, often last minute. The company has since changed its name to reflect its rebranded image of global transportation. Instead of limiting transportation to Europe, you can now compare prices of planes, trains and flights all over the world! 

Download Omio for free on iOS and Android.

tripadvisor logo  TripAdvisor

I've used TripAdvisor back home, but never considered using this abroad until I met others using it. With all the reviews on attractions and sites, it's a great resource for comparing where to spend your time. I also used it to find good, cheap eats in a new city! 

Download TripAdvisor for free on iOS and Android.

google translate logo  Google Translate

An obvious one but so, so important! Make sure to download the languages you'll need to have on hand prior to leaving for your trip in case you don't have access to WiFi when you're out exploring.

Download Google Translate for free on iOSand Android.

whatsapp logo  WhatsApp

This app allows you to text, call, video call, upload a story, send media, and record voicemails abroad. Although, the most helpful thing is that you can share your location with others. Making it much easier to meet up with new travel friends, especially if you're staying at different locations! I used this app before traveling, but found it useful on trips since it seems to be universally known as the go to international messenger app. Plus, it's a great way to stay in contact with friends after your travels 🙂

Download Whatsapp for free on iOS and Android.

uber logo  Uber

It's available in 630+ countries, so when taxis are busy try uber!

Download Uber for free on iOS and Android.

How to Practice Gratitude Daily - 3 Options

Happy Thanksgiving, friends! Since this season is all about thanks, why not chat about the amazing benefits of a daily gratitude practice!

blank gratitude journal with pen on desk with tea and flowers

What is Gratitude?

Gratitude is often associated with thankfulness, appreciation and kindness, which is all true. However, gratitude goes deeper by centering us in the here and now. When we're grateful for what we have in the present, the mind is less likely to ruminate on the past or worry about the future.

The little everyday things start to take center stage like making it to work with no stoplights or walking to class on a beautiful day. The blessings that make life so special and are always right in front of us, finally come into view.

Our society is so focused on more, more, more that we forget how to stop for a moment and see the beauty around us. The phrase, "stop and smell the roses" is something we all need to do more of.

Take my dog, Daisy, for an example. She is almost 16 years old and LOVES her evening walks. Seriously, this little pup gets so excited to go for her neighborhood walk! She stops to smell every flower, every rose bush, every mailbox, every stop sign. She takes it all in and savors it.

Now, back to us humans.....do we savor life? Do we take the time to appreciate life's beauty that is around us all the time or do we take it for granted?

It's easy for us to get caught in the trap of negativity and end up missing the blessings in front of us. Teaching ourselves to exercise gratitude daily can help break the cycle of pessimisticism. It propels us into making those necessary mental shifts to change our mindset into a more peaceful and joy-filled space.

How Gratitude Shifts Our Mindset

Gratitude changes the focus of the lens we view life. It wakes us up as we realize we are doing pretty good if the thing bothering us the most right now is that we have to wait 5 mins in the checkout line.

Those minor annoyances and complaints start to become comical as our perspective shifts. More joy fills our cup instead of allowing all our energy to be drained. This has been one of the most significant shifts in my personal mindset.

Practicing gratitude daily has helped me form a new habit of finding the silver lining. Now when a wrench gets thrown in my plans, I stop to think about what I can take away from the situation to put in my gratitude journal later in the day, and I always find something! 

The Practice of Gratitude and Positive Psychology

We can truly change our mood and overall sense of well-being with gratitude. In fact, positive psychology studies are showing a strong connection between showing gratitude and increased feelings of happiness, better connections in relationships, and resiliency.

But let's be real here, most of us know showing gratitude is good, right? Not many people count their blessings and feel worse than before.

So, we have this knowledge but we rarely do much with it, which is why starting a gratitude practice is key to implementing this wisdom into our daily lives. And the great news is that a daily gratitude practice doesn't have to take a ton of time!

It can take 5 mins, so why not reap the added joy gratitude brings. Plus, it's contagious! Nothing attracts people more than a person glowing with joy.

So, how to practice gratitude daily? I got three options for ya:

Journaling

My personal favorite is this method. You can use a journal or notebook and write 5 things you are grateful for or you can use this awesome 5-year long journal called The Happiness Project by Gretchin Rubin - highly recommend!

I love this journal so much! It's one of my favorite things I own. You write a sentence a day for 5 years, so you can write your 5 blessings from the day and look back as each year goes by with extra gratitude! I personally do this every night to unwind before bed.

Meditation

Take 5 mins to focus on your blessings and send gratitude out into the world.

For those who may not be as fortunate to have the blessings you have, send love to them in hope they too can experience gratitude for what you're experiencing one day.

Feel the light and warmth fill your spirit. 

Out Loud

In the car as you're driving, count your 5 daily blessings.

At family dinner, everyone can share what they're grateful for that day.

If you pray, share your 5 daily blessings during your prayer time.

So put out that good energy, and you'll get that love back multiplied. Plus, it'll affect those around you and maybe open their eyes to the beauty around them too!

If you found this article helpful, let me know in the comments section what stood out to you! I'd love to hear which of the 3 daily practices you're going to try or let me know on social by tagging me on Instagram @monicanedeff.rdn

Balsamic Marinated Brussels Sprouts with Basil

Roasted brussels sprouts in a balsamic marinade drizzled in a basil, lemon and garlic dressing create a flavorful side dish that's easy to make and full of bright flavor!

basil dipping sauce and roasted brussels sprouts

Why Marinate Brussels Sprouts?

Marinating is the key to good flavor with so much in cooking - especially with brussels sprouts! Since they're so fibrous, the marinating time allows the vinaigrette to soak up into the leaves.

You can roast them without marinating and still get delish brussels - the flavor is just better with the extra marinating time!

If the idea of waiting to roast them isn't appealing cuz time is of the essence, try prepping them the night before. They can sit overnight and get cooked the next day.

I do this a lot with chicken, but you can also do it with veggies like brussels sprouts since they're so fibrous and won't break down sitting in the marinade overnight.

Balsamic Marinade Ingredients

This marinade is very simple, but that's all you need! The flavor is all there, so just slice the brussels sprouts in half and mix well with the marinade.

Ingredients include:

  • olive oil
  • balsamic vinegar
  • fresh garlic
  • salt and pepper
sliced brussels sprouts, balsamic vinegar, garlic and olive oil

Basil Lemon and Garlic Dressing

This dressing is to die for! It's so good and full of fresh basil flavor, you can't go wrong with it. I chose a basil dressing to go with these roasted brussels sprouts because basil and balsamic never disappoint.

The recipe makes more than enough dressing for the cooked brussels sprouts, so if you have extra try it as a pita bread dip or salad dressing - no sad boring salads here!

basil leaves, lemons, garlic and olive oil

Ingredients:

  • Fresh basil leaves
  • Lemon juice
  • Olive oil
  • Garlic
  • Sugar

Blend it all up in a blender or food processor and store in a glass container. Drizzle the dressing on the roasted brussels sprouts or mix it all together, either way, you'll get bright, fresh flavors with every bite!

Serving Suggestions

This recipe is vegan and gluten-free, so it makes a great side dish to bring to gatherings so most people can enjoy them.

If you're looking for garnish ideas try a balsamic glaze on top! You can buy it or make your own. Top your platter with fresh basil leaves and a splash of lemon juice. You could also try nuts like pine nuts on top.

If you're looking for other ways to enjoy brussels sprouts, try these recipes:

fork holding a cooked brussels sprout

Recipe Tips and FAQs

How long can I store the cooked brussels sprouts?

Their texture and flavor will be optimal within 3 days after cooking them.

I don't have fresh basil. Can I use dried?

Sure! While you may not be able to make the dressing, you can still add dried basil to the marinade for delish basil flavor 🙂

balsamic roasted brussels sprouts garnished with basil leaves
Print Recipe
5 from 2 votes

Balsamic Marinated Brussels Sprouts with Basil

To get the best flavor, marinate your brussels sprouts! Roast them in a balsamic marinade and top with a basil dressing!
Prep Time4 hours 15 minutes
Cook Time25 minutes
Total Time4 hours 40 minutes
Course: Side Dish
Cuisine: American
Keyword: roasted, vegan, gluten-free
Servings: 4 people
Calories: 151kcal
Author: Monica Nedeff

Ingredients

For the Marinade

  • 1 pound sliced brussels sprouts
  • 3 tablespoon olive oil
  • 2 tablespoon balsamic vinegar
  • 1 minced garlic clove
  • ½ teaspoon salt
  • ¼ teaspoon pepper

For the Basil Dresssing

  • ½ cup packed basil leaves
  • 3 tablespoons olive oil
  • 1 tablespoon lemon juice
  • 1 minced garlic clove
  • 1 teaspoon sugar
US Customary - Metric

Instructions

For the Marinade

  • Slice the brussels sprouts in half, discarding the ends.
  • In a mixing bowl or ziploc bag, add the sliced brussels sprouts, olive oil, balsamic vinegar, garlic, salt and pepper, and give it a good mix.
  • If using a bowl, cover and refrigerate or if using a ziploc bag, seal removing as much air as possible. Refrigerate for 2-4 hours to allow the brussels sprouts to marinate and pick up all the flavors.
  • When ready to roast the brussels sprouts, preheat the oven to 400 degrees Fahrenheit.
  • Spread the brussels sprouts on a foil covered baking sheet.
  • Place the pan in the pre-heated oven and roast for a total of 20-25 minutes, flipping half-way at the 10 minute mark to make sure the heat disperses evenly to all the brussels sprouts.
  • Drizzle, dunk or mix the basil dressing in with the roasted brussels sprouts - enjoy!

For the Basil Dressing

  • In a blender or food processor add the basil leaves, olive oil, lemon juice, garlic and sugar.
  • Blend until smooth and pour on the brussels sprouts or a storage container.

Notes

  1. Garnish topping ideas include extra fresh basil, balsamic glaze or pine nuts.
  2. The cooked brussels sprouts are best within 3 days of cooking.
  3. The basil dressing makes more than needed for the brussels sprouts, so pour the remaining amount in a storage container. It can be used as a salad dressing, pita dip, sandwich spread or pasta sauce add-in.
  4. Nutrition information does not include the basil dressing.

Nutrition

Calories: 151kcal | Carbohydrates: 12g | Protein: 4g | Fat: 11g | Saturated Fat: 2g | Sodium: 321mg | Potassium: 464mg | Fiber: 4g | Sugar: 4g | Vitamin A: 1014IU | Vitamin C: 97mg | Calcium: 57mg | Iron: 2mg

Pumpkin Spice Kefir Smoothie

Make these Pumpkin Spice Kefir Smoothies for a snack or to go along with your breakfast in the morning for a protein and probiotic packed smoothie!

cinnamon stick in pumpkin smoothie

Made with kefir, canned pumpkin, a frozen banana, Trader Joe's pumpkin butter, vanilla extract, pumpkin pie spice, whip cream, and a cinnamon stick if you wanna get fancy!

What is Kefir?

Ever tried it? It's got a tangy, creamy flavor and a bit thinner than yogurt in consistency. It's high in probiotics aka bacteria that supports our gut health and a great source of protein.

You can even make it at home! I do this with starter kits, which you can buy at most supermarkets.

The kit supplies the yeast and bacteria needed to make kefir, so all you need is milk.

For anyone interested in using non-dairy alternatives like coconut or almond milk, I read others had success; the consistency was thinner but still delicious!

The fat in the milk is what makes the kefir thick, and the fat also helps the probiotics survive our stomach acid - pretty cool!

Plus, with it being high in probiotics and protein - what's not to love?!

Pumpkin Smoothie Ingredients

With smoothies being super easy to make and simple for clean-up, I use them a lot for snacks or breakfasts.

If I have them with breakfast I usually have something else alongside the smoothie, since smoothies aren't usually high enough in calories, protein and fat to be a meal replacement.

For this recipe the ingredients you'll need are:

  • Plain kefir
  • Canned pumpkin
  • Frozen banana
  • Pumpkin butter
  • Vanilla extract
  • Pumpkin pie spice
frozen banana, pumpkin and cinnamon in a blender

Blend all the ingredients up until you get a smooth beautiful orange smoothie!

Top with whipped cream and a cinnamon stick if ya feelin' it!

Why I Love this Pumpkin Spice Smoothie

What I love the most about this smoothie is that it's not a mouth full of canned pumpkin. Ya know those pumpkin dishes that are sooo strong in their pumpkiness it's all you can taste - not the case here!

The Trader Joe's pumpkin butter really knocks this recipe outta the park. The pumpkin butter has honey, cloves, nutmeg, lemon juice and ginger - giving the smoothie sweetness and added spice!

I love adding this product on just about anything during the fall - toast, oatmeal, you could even add it in a pumpkin pasta sauce!

two fall spiced smoothies with cinnamon sticks

Recipe Tips and FAQs

Can I meal prep this smoothie?

You can! I've made more than 1 serving and had the smoothie 2 or 3 days after and it was delish - just make sure to stir the smoothie to incorporate the flavors!

What can I substitute for pumpkin pie spice?

Pumpkin pie spice is usually made of cinnamon, cloves, nutmeg, allspice and ginger. For the recipe do ½ teaspoon cinnamon and a pinch of the nutmeg, cloves, allspice and ginger since they're pretty strong.

two pumpkin smoothies with whipped cream and cinnamon
Print Recipe
5 from 1 vote

Pumpkin Spice Kefir Smoothie

Enjoy this Pumpkin Spice Kefir Smoothie full of probiotics and protein. Made with kefir, a frozen banana, vanilla, pumpkin butter and fall spices!
Prep Time5 minutes
Total Time5 minutes
Course: Drinks, smoothie
Cuisine: American
Keyword: probiotic smoothie, pumpkin protein smoothie
Servings: 2 smoothies
Calories: 257kcal
Author: Monica Nedeff

Ingredients

  • 2 cups kefir
  • 1 cup canned pumpkin
  • 1 frozen banana
  • ½ teaspoon vanilla extract
  • ½ teaspoon pumpkin pie spice
  • 4 teaspoons Trader Joe's pumpkin butter
  • dollop whip cream
  • 1 cinnamon stick
US Customary - Metric

Instructions

  • Put all ingredients other than the whip cream and cinnamon stick in a blender
  • Blend away!
  • Pour into your favorite mug, add your dollop of whip cream, sprinkle of extra pumpkin pie spice and if you're feeling fancy, pop in a cinnamon stick!
  • Cheers!

Notes

  1. You can meal prep the smoothies and enjoy them within 3 days - just make sure to stir the smoothie to incorporate the flavors!
  2. If you don't have pumpkin pie spice, substitute with ½ teaspoon cinnamon and a pinch of nutmeg, cloves, allspice and ginger.

Nutrition

Calories: 257kcal | Carbohydrates: 38g | Protein: 10g | Fat: 9g | Saturated Fat: 5g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Cholesterol: 30mg | Sodium: 132mg | Potassium: 478mg | Fiber: 6g | Sugar: 24g | Vitamin A: 19601IU | Vitamin C: 10mg | Calcium: 356mg | Iron: 2mg

9 Solo Female Travel Safety Tips: Safety Abroad for the Solo Female Traveler

The concern of safety as a solo female traveler and whether I would truly be alone were the two fears holding me back the most from pursing my dream of adventuring abroad. I'm sure those same fears resonate with some of you, which is why I'm sharing some of my solo female travel safety tips to alleviate that anxiety. I will say my solo travels have only been in European countries, so I can't speak for other parts of the world. 

monica nedeff hiking el camino de santiago
On my last day of walking on the outskirts of Santiago - so close we could see the cathedral in the distance!

My Solo Female Travel Experiences

My first taste of solo travel was two summers ago when I walked a portion of a pilgrimage in Northern Spain called El Camino de Santiago. If you haven't heard of El Camino, it's a 500 mile hike starting from the Pyrenees in France and ending in the city of Santiago de Compostela in Northwestern Spain. I completed ¼ of the pilgrimage (118 miles) by myself.

Leading up to that trip, my sense of safety was shattered. My off-campus apartment had multiple attempted break-ins, my college campus had a violent attack and I was in the middle of planning of my first solo trip abroad......I was ready to back out of my dreams of solo travel.

Instead, I prayed, meditated, and journaled all my worries out in hopes I would find the courage to take the leap! And I did take that jump, but those fears were still there: How was I supposed to trust people that I just met? Could I go out at night and have fun without worrying? What if I have to catch a bus at 4am, will it be safe?

I realized that trying to get rid of those fears of solo travel wouldn't necessarily happen. Who is ever "ready or 100% prepared" to do something that is intimidating? No one! And if someone says they are, they are probably lying!

Before I left that summer, I met a woman who is originally from Sweden and has traveled all over Europe. She told me she always feels safer in Europe than the States. I completely doubted her! I couldn’t wrap my mind around feeling that way. I can now tell you she was absolutely right! One night, I arrived to my hostel in Dubrovnik, Croatia later than anticipated and the receptionist was unable to stay. They left an envelope with a key to the hostel and a letter for me outside the main door, so I wasn’t locked out. I couldn’t believe they were that trusting of people to leave a key right by the door in an envelope!

I learned it's normal to stroll through cities around midnight, sometimes just to take your dog on a walk. My friend and I had to take a bus in Athens, Greece around 4 am and found local, older folks sitting around drinking coffee, easing into their morning. We were confused trying to find the right bus stop and they directed us. It felt like a whole other world - I loved it!

My best tip is to build up your confidence and dare to have a little trust in the universe. Don't expect your fears or anxieties to disappear. That expectation will hold you back, and you'll beat yourself up. It's a normal human response to have apprehensions about something so outside our comfort zone. Have compassion for yourself for doing something that isn't easy and unnerving.

So, here it is! 9 solo female travel safety tips to ease your fears of solo female travel before your trip abroad!

9 Solo Female Travel Safety Tips

1. Take a self-defense class

I have taken a few and each one leaves me feeling empowered with tools I can use anywhere. I have taken one called R.A.D., which is offered in the States and a few other countries. Other times, I have taken classes where police officers share their insight and self-defense tactics. These classes build your confidence to defend yourself as a woman, which is priceless. Some people recommend carrying pepper spray or a pocket knife while traveling. I chose not to carry either one, because I usually fly multiple times during trips and security will confiscate it. However, if you only travel by bus or trains, then you could carry either one.

2. Talk to your Airbnb host or hostel receptionist on areas to avoid

 During my first trip, many Airbnb hosts would point out areas to see as well as places to avoid. Since they are locals, their advice was golden! Whenever I stayed at hostels, I would talk with the receptionist if I had safety concerns and they were always helpful.

3. Any hotel can call you a taxi whether you are staying at that hotel or not

I rarely take taxis since they are more expensive than public transportation. However, whenever I get lost to the point I am so frustrated and just want to get home, I go to a hotel and have them call me one. You can also use Uber in many counties now. I go to hotels, because you know whatever taxi the hotel is calling is legit and registered. When I was in Ecuador, we had to look to make sure they had a red button in the taxi before taking it. Otherwise, they weren’t technically registered. Most of the taxis without red buttons were fine. They just didn’t want to pay for registering their car as a taxi. Some people felt fine not paying attention to whether the taxi was registered or not, but I personally wouldn’t take one by myself for my own comfort. Depending on the country, taxis may have different regulations. So, if you stumble into a country with no clue what their regulations are just ask a hotel to call you a taxi! Plus, it saves you 10 minutes of trying to flag one down!

4. Do group tours and bar crawls with your hostel

The people you meet when traveling are diamonds in the rough, and the bonds you create within a few short hours is pretty remarkable! I can tell you I honestly trusted the majority of people I met in hostels. Do your best to get to know your roomies or go to the common area and find people to go out with day and night. Whenever I was walking around a city at night with friends, I never felt unsafe. Of course, use your intuition and judgement as you would in any other situation when meeting people and street smarts in cities. I never walked around a city by myself late at night for my own comfort and avoid the more deserted areas for obvious reasons.

5. Keep your belongings close to you

I always travel using a side body purse with zippers. If I use a backpack for a day of site seeing, I make sure my wallet or anything valuable is at the bottom with a jacket covering it at top - not accessible to pick pocketers (I unfortunately learned this the hard way lol). You can also use money wallets that go underneath your clothing. I used one while walking the camino. Many people bring their own lock to use on the hostel lockers to store their cash or valuables. A girl in my hostel in Amsterdam lost 600 euros in her locked locker at our hostel. This goes to show you can do everything “right” and still experience what you were hoping to avoid. Most likely, the cleaning staff picked her lock. I personally have never used a lock on my locker. I keep all my credit cards, debit cards, or cash on me. Some people advise not to do this, but I personally feel this is the best option. I take out small increments of cash (~ 200 USD in the country's currency), so if something were to happen it wouldn’t be a huge loss.

6. Locals are typically very kind and helpful, so always ask them if you have questions!

Usually locals are excited to share their city with you and are more than willing to help you along the way. Sometimes when I have stopped to ask someone a question, it turns into a discussion about all the places to go see, well-kept secret gems of the city, or places to avoid.

7. Avoid traveling to your next destination late at night or early in the morning

I never take night buses or super early morning buses when I travel solo. I will if I am traveling with a friend or a group, but for my own comfort I choose to avoid these time frames when solo. While I do feel safe in the cities around these time periods, transportation hubs are a different story. Most locals advise to avoid subway or train stations late at night or early in the morning if you’re solo, which I would recommend as well.

8. Know that bad things can happen anywhere

Many people ask about the risk of terrorist attacks occurring when traveling abroad.  Remembering horrible things can happen anywhere is important in keeping a realistic perspective. My own college campus had a violent attack, so things can happen in your own backyard. For people living in the States, you can look at the U.S. Department of State’s STEP program that allows you to see political activity going on in the country you are considering visiting. You can also register with the U.S. embassy, so when you travel you get any important updates regarding your safety and they can contact you in the case of an emergency.

9. If you don’t feel ready for a solo trip aboard, consider a domestic one

What’s best for everyone is different. Diving into a solo trip abroad may not be what’s best for you and that’s okay! Consider taking a step outside of your comfort zone; one that you see as doable. Trying a solo trip in your own country with your native language may be a good starting point!

Wrap Up on Safety Abroad for the Solo Female Traveler

And there you have it! 9 solo female travel safety tips to help empower you. I hope this post eases any fears you may have with safety abroad. Don’t let previous experiences hold you back from taking that trip you’ve always wanted! If you have any other questions, feel free to comment below or email me! To end this post, here is a quote by Leann Murphy on solo female traveling I find so true and inspiring. “Traveling solo as a woman is challenging. You will laugh. You may cry. You may even get lost from time to time. But through it all you will find yourself - your strengths and your weaknesses. That in itself is incredibly empowering - and will motivate you to carry on to your next journey."

solo hike on the Bray to Greystones trail

Happy adventuring! - Monica

Change Your Mindset in 4 Practical Steps

How to Change Your Mindset? I'm glad you asked! Today, we're going to talk about how we can change our lives by transforming our minds.

Mindset and the power of our thoughts seem to be a hot topic lately. From podcasts, books, social media and even the news, people are talking more about mental health.

I've learned a lot about the mind and how it relates to our health and well-being from the Art of Living through their silence courses, teacher trainings and other mindfulness retreats, and one thing that has always stuck with me is the idea that the mind is larger than the body.

In other words, our mindset and the thoughts we choose to believe affect our bodies on a cellular level.

However, it's hard to overcome the unconscious, habitual thoughts that surface. Many people are challenged by the question, "How do I change this mindset I've had for decades?"

So, in this post, we're going to outline 4 steps:

Step #1:

Start with self-awareness. You can't change what you don't know! A great tool to tune into your mind is journaling. Don't overthink what you write; just set the intention to get to know your mind and write.

You can also try meditation, yoga, being in silence more in everyday life. Observe where your mind wanders and take note of it. Dig deeper and ask yourself where this negative pattern of thinking came from and start to bring more awareness to yourself.

Step #2:

The next step, and the one I find personally the most challenging, is acceptance. I don't mean to accept the mindset that tells you: you aren't worth it. Rather, accept where you are right now, so you can let go and move forward. Don't get mad at yourself for falling into a negative loop. Praise yourself for bringing awareness to a previously unconscious habit.

boy letting balloons go into the sky

Here's a visualization exercise: picture a balloon surrounding the negative thought or mindset you want to let go. Notice the balloon is outside of you, so the thought isn't attached to you. Acknowledge its presence and then allow it to float away.  A thought doesn't have power until we believe it. We give so much of our power away, so make sure you only give a voice to the thoughts that come from love intended for your highest good. Otherwise, it has no business in your mental space!

Step #3:

Changing your mindset requires action and growth. I believe our mindset evolves as we grow, but when we don't grow and evolve as individuals, we become stuck and so does our mindset. Taking action that aligns with a new mindset helps to lock in that new belief system.

As cheesy as it sounds, looking at yourself in a mirror and saying positive affirmations is super helpful! Starting a gratitude practice is another way to lock in a new way perspective. I have found my mindset has shifted to a more peaceful and content place by practicing gratitude daily.

Many times, the action required for growth is outside our comfort zone. Want to start believing that you deserve more? Maybe you really want that promotion at work but feel fearful of rejection. In order to overcome the fearful mindset of rejection, you have to get comfortable with putting yourself out there and ask for that raise regardless of the outcome. Hard but true.

I love this quote by William Butler Yeats, "We are happy when we are growing." A great reminder that working through the uncomfy growth is what brings the most joy and lasting change in life.

Step #4:

Have patience with yourself. It's easy to get frustrated when we fall back into old habits of thinking but have compassion toward yourself. Would you criticize your best friend for making a simple human error? No! You'd probably tell them, "Oh be easy with yourself; you're just doing your best."

So, friends, let's be kinder to ourselves.

Whenever those nasty thoughts pop back in my mind, I go back to step 2 and send it away. If I catch the thought mid action, I will speak to myself in third person. For example, I might say, "Monica, you are okay and handling this well."

Talking to yourself in the third person is a great way to distance yourself from the issue. It brings awareness that you are not your thoughts or feelings. You are so much more than those things and in control.

Talking in the third person also places you in a coaching position to yourself, which gives you the opportunity to support yourself and have more self-compassion. Instead of getting angry at yourself for falling into old habits, you come from a place of love and give yourself grace by gently redirecting your mind.

There you have it! 4 steps to changing your mindset. I hope you feel empowered to transform your mental space into a happier, more peaceful mind. If you find yourself still stuck, I highly recommend therapy. There have been mindsets I have needed help processing, so never feel like you have to do all this work on your own!   - Monica