Jean Galea

Health, Wealth & Happiness

Best Healthy Food Meal Plan Delivery in Barcelona

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If you’re an athlete or you take your diet and training seriously, you should take a look at the rising trend of healthy meal plan deliveries in Barcelona. It’s incredible how many options we have in this city, although I would say only a few of them are really high quality.

Here are the best healthy meal plan delivery options in Barcelona. I’ll keep updating this list as I discover more places. Please leave a comment with your favorites if you know of any more that fit the bill.

We have three categories of healthy food delivery services in Barcelona:

Fully Customized

This is something of a rarity in Barcelona, but it’s my favorite alternative to cooking myself. In fact, I don’t know of any place that offers this service via a web or mobile-based interface.

The chef who prepares my meals has become a close friend of mine and we are thinking of launching this service soon. So far, we’ve been running a test over the past year, and several of my friends are also buying food from him and have been very happy so far.

We are now at a stage where we can open it up a bit more, so if you’d like to try out the service, fill in the form below and I’ll get back to you with a plan that includes costs.

Calorie-based meal plans

These are purely focused on fitness enthusiasts and provide meal plans and specific nutrition information:

Healthy food delivery

These are restaurants that consistently churn out high-quality food without being as strict as the previous ones:

If there are days when you feel like cooking at home, I highly recommend the FitMenCook app for its recipes and fantastic dishes. Video instructions also included, and it comes in English and Spanish.

Here are some similar services that operate in the US and Canada. We might be seeing more of them opening up in Europe in the future if their models prove to be successful.

Why We Don’t Cook Anymore

Before we had children, we used to cook at home a lot and also eat out very frequently. In Barcelona, you can find lots of great options for lunch since most restaurants have a menu del dia, which means a set menu for a fixed price that is usually excellent value for money.

Given that we both worked from home, it was a nice break from work to go out and have a nice lunch somewhere before getting back to work.

However, once we had children, our free time was much more constrained and we preferred to outsource our diets to the experts and thus eat healthier and better.

In 2020, the COVID crisis accelerated the trend of healthy food meal plan deliveries in Barcelona. Basically, many kitchens opened up, and they cook dishes and concentrate on selling them via delivery apps or by customers picking up their orders at the kitchen. This minimizes the costs of having tables and staff serving those tables, not to mention not being troubled by the COVID restrictions.

As a customer, I love the idea. It’s a trend that has been picking up steam in the United States as well. What we’re seeing is essentially the nascent era of cooking as a service. In much the same way as we have outsourced a lot of our daily chores to specialized services, cooking seems to be the next chore that is going to be outsourced in developed nations.

Cooking has traditionally been the role of the woman, and it takes up quite a lot of time to shop for the ingredients, cook and then clean up after. If you have a family with a few kids, it takes even more time. If you calculate it, it could easily take 4-5 hours a day once you factor in everything. Since more women are heading back to the workplace, it makes sense for them to outsource this chore.

In my opinion, leaving the cooking to a specialized chef will also most likely result in you eating a healthier and more varied diet. A kitchen with a good chef will be churning out many different dishes, while if you cook at home you will most likely eventually stick to a small variety of tried and tested dishes. Unfortunately, we are also living in a period in history where food has become very processed, and good raw materials are not easy to come by. A chef who buys raw material in bulk has the expertise of being able to distinguish between poor and great quality fish, poultry etc, and he can even buy it at a cheaper price due to his contacts and the amounts he is buying.

Even without calculating the monetary value of time spent on cooking, food is easily the biggest monthly expense for my family after rental payments. Since switching to purchasing most of our food from one of the kitchens, our costs have remained equal, but we have gained a lot of extra time and eat way better since we have a professional chef with years of experience cooking for us.

Here are some reasons for giving up cooking your own food:

  • Gaining extra time
  • Spending more time with your partner and kids
  • Letting the pros do the work
  • Better control your portions
  • Protecting yourself from injuries (burns, cuts etc)
  • Less cleaning up
  • No grocery shopping

Another benefit for me specifically as I pursue athletic excellence for the various sports I practice is that I can have my dietician coordinate with my fitness coach and chef to make sure I am getting exactly the right fuel for my workouts and upcoming tournaments. If I had to do this myself I would definitely get it wrong and it would be too time-consuming.

Cooking at home on occasion is of course still a nice idea, especially when it involves all family members and serves as a relationship-building activity. It’s also great to go out for a nice meal at a restaurant every once in a while.

My Personal Guidelines for Eating Well and Maintaining a Healthy Diet

healthy-diet

Over the past few years, I’ve taken a keen interest in nutrition as I realised that overall health and fitness is not just about training hard but also about eating the right foods.

Here are rules I try to live by with respect to nutrition.

  • Whole-grains or their derivatives (wholewheat bread, pasta, etc.) in all meals, except those that include potatoes.
  • Legumes every day but in smaller quantities than wholewheat cereals.
  • One or two vegetable types in every dish (for example boiled broccoli).
  • Between one and three fruits per day, preferably local and seasonal products (this doesn’t include packed or bottled fruit juices which are typically full of sugar). Eating fruit is preferable over juicing it, as in the latter process you lose almost all the fiber in the fruit, and the resultant juice has a high concentration of fructose.
  • One lactose product per day, preferably fermented. I go with Greek yogurt for breakfast usually.
  • Not more than one animal product per day (meat, fish, seafood, eggs), keeping in mind that as a general rule the animal product should be a complement to a base of vegetables and not the inverse as is typically the case with most dishes today.
  • Fatty foods in moderate quantities, giving preference to vegetables and keeping a healthy balance between omega 6 and omega 3 fatty acids.
  • Keep refined foods to an absolute minimum (cereals, oil, sugar, etc).

The image above shows the food portions I aim for in every meal.

Apart from the actual contents of meals, I also try to keep the following two golden rules in mind:

  • Remain frugal, which is easier when the above guidelines are observed as dishes will typically have a high content of fibre which helps one feel full and stay full longer.
  • Chew properly to facilitate digestion and intake of the food’s nutrients.

Keeping these bases covered it’s quite easy for anyone to establish their own diet based on their location, physical activity and local supply of products.

P.S. If you can understand Spanish, one of the best books I can recommend is Claude Aubert’s Otra Alimentacion es Posible.

Another great book is Mindless Eating.

Also, do check out these evidence-based nutrition resources and stay away from anything these fake experts have to say.

Intermittent Fasting

For the past few years or so, I’ve been practicing intermittent fasting (IF) with practical benefits.

I usually train in the morning, and I feel like I have no problem doing this on an empty stomach. This might or might have something to do with my chronotype, which favors early morning activity.

Advocates of IF report having more energy, trimming fat, and saving time by being able to get straight into their work more quickly in the morning. While I can’t really say if it does help trim fat or not, it helps me to contain my tendency to overeat as I end up eating one meal less right from the get-go. I have found that during lunch and dinner I eat the same amount as before when I used to eat three times a day.

I do feel like I have more energy, especially if I’m going to train first thing in the morning. Working or training on an empty stomach feels great to me. The only exception would be if I have a padel match, and I would usually load up on some energy in the morning and not do intermittent fasting. This is to avoid any energy crashes during the match as the matches tend to be long and intense, unlike training sessions which are usually under one hour.

Another exception I make is when traveling to places that are renowned for their food. If the place I am staying has an amazing breakfast buffet I will definitely indulge myself, so I allow myself to bend the rules every now and then as long as the IF trend is not really affected.

It’s also worth mentioning that I take an espresso in the morning, usually with some coconut oil mixed in, as detailed in my morning routine. I might also drink more teas and coffee during the day.

There are several ways of fasting, and I chose the 16:8 intermittent fasting method as the one that works best for me. That means fasting for 16 hours a day and having an 8-hour eating window, as shown below. I don’t always manage to get the full 16 hours of fasting, but it’s always somewhere between 12 to 16 hours. Even with 12 hours of fasting, I get the benefit of feeling lean and clean. If I don’t practice fasting, I’ll typically be bloated and more sluggish during physical activity.

Some say that adopting intermittent fasting liberates you from the tyranny of thinking you must eat a certain meal frequency. I wouldn’t disagree with that, although I ate whenever I felt like it even before starting intermittent fasting.

Missing breakfast suits me, saves me time, and means that I have more time in the mornings when I am at peak performance due to my chronotype.

Fasting has been linked to benefits for longevity, although I don’t think that at this stage you should be doing it purely for that reason, as the research is still not conclusive.

Click here to learn more about intermittent fasting and a sample diet from the Bulletproof email.

Have you tried intermittent fasting or fasting of any sort?

Lisbon (Portugal) VS Barcelona (Spain)

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Barcelona vs Lisbon

This is going to be a highly opinionated post about my thoughts on Lisbon and Barcelona. It’s written from the viewpoint of an entrepreneur/investor who appreciates the good things in life and is also planning the future of his kids.

I’ve lived in Barcelona for several years and visited Lisbon many times. I have friends who are entrepreneurs and investors who live in both cities. Right from the outset, it is obvious that I can’t probably draw an accurate or scientific comparison between the two cities as I’ve never lived in Lisbon, but I have to do my best with the knowledge I’ve got till now. The whole point of the article is to sort out my thoughts and possibly decide to live long-term in one of these cities.

I’m absolutely in love with Barcelona (and Spain in general), despite its many problems, and for many years have considered it the best place for living in the world. However, while Barcelona’s attractiveness has been declining over the past few years due to several reasons, Lisbon has been gaining a lot of traction. Given that 5 years ago I would have told you that Barcelona is clearly my favorite and that Lisbon would definitely come in at second place, I am forced to revisit the question to see whether the choice is not that clear anymore.

In a wider context, this can also be taken as a Spain VS Portugal article, but I feel that focusing on Lisbon and Barcelona, in particular, is more important, as those two cities have a very different feel to the rest of the cities in each country. While they benefit from country-wide benefits (such as tax incentives in Portugal) as well as problems (Lisbon does not save itself from the red tape and bureaucracy that Portugal is known for), there are many more things that are quite specific to each of these two cities.

Business-friendliness

In Barcelona, it is quite frequent, and it was especially so in 2020 with the pandemic crisis, to see newspaper articles asking whether there are enough help programs for entrepreneurs and businesses.

This led me to realize how the local government has got it all wrong. The question to ask is the following:

Are there too many obstacles to entrepreneurship?

In Barcelona’s case, in my opinion, the answer to that question is absolutely non-debatable. It’s a resounding yes. Anyone who embarks on an entrepreneurship journey in this city is doubly a hero in my view. First to go against the grain and take the big risks that all entrepreneurship necessitates, and secondly for having the patience and grit to deal with all the bullshit one has to go through to legally start a business and maintain it. Not to mention that if they are eventually lucky and good enough to turn that business into a huge success, the government will be the first in line to heavily tax the business and the entrepreneur as if it had some huge part to play in that success.

Spain manages to attract many wealthy expats and entrepreneurs due to the climate, beauty and history of the country, but then discourages them from taking an active part in the economy with high taxes, complicated procedures for operating businesses, as well as the language barriers.

Portugal, on the other hand, is wide open for business. Lisbon has been attracting many expats over the past years, in no small part due to the NHR scheme which I’ve described in a separate article on taxation in Europe.

Taxation

Arguably the biggest reason for the influx of expats to Portugal in recent years has been the NHR scheme which permits retirees, investors and entrepreneurs to receive their incomes tax-free in Portugal for a period of 10 years.

Spain, on the other hand, burdens you with many forms of taxation, including the modelo 720 report which is pure evil.

It’s no surprise that tons of Spanish and expat entrepreneurs, high-income earners and investors are moving to other jurisdictions like Andorra and Portugal. Others who have been considering their options for moving from their home country skip the Spain option altogether.

Portugal does not require any such reporting nor does it levy wealth tax, which is a big relief given that these two things are what most expats feel most burdened by in Spain. If not on the NHR programme, however, taxes are in the same region as those in Spain. Barcelona has higher income taxes compared to Lisbon though.

On the other hand, it is also a valid point to think that the NHR is a kind of trap to lure you in with the promise of no taxation, knowing that once you settle in the country it will be hard to leave once the ten years are up, and will compensate for the lost taxation in early years by spending another 20-40 years paying high taxes in Portugal.

Language

A much higher percentage of Lisbonites speak English when compared to the Barcelona natives. You will find signs in English, contracts can be in both Portuguese and English, and you will have no problem navigating the daily needs if you only speak English. This has made Portugal a hotspot for native English speakers like Americans and British, who are less likely to speak other languages. For Europeans who are used to learning and speaking multiple languages, the barrier is usually lower in Spain, but in Barcelona, you also need to deal with the fact that a lot of the official documentation is in Catalan, including signage. Many times a Spanish version is not available either. For those who are struggling to even learn Spanish, also having to deal with Catalan can be a deal-breaker.

I’m a big fan of learning langauges and have studied both Spanish and Catalan. I’ve found the process very enriching and enjoy my conversations with the locals and being able to communicate easily for my daily needs, but it’s undeniably harder to do things in Barcelona if you don’t speak Spanish or Catalan versus Lisbon if you don’t speak Portuguese.

If you’re moving to one of these countries and learning a new language is one of your highest priorities, then maybe Barcelona would be the winner in this area as Spanish is arguably a much more useful language than Portuguese on a worldwide basis. Ultimately though, once you learn any of these three languages, it’s pretty straightforward to learn the other two as they are very similar in my opinion.

Education

While I would probably send my children to a private school in either of the two cities, I see it as something of an absolute must in Barcelona. Public schools use Catalan as their primary language, giving it preference over Spanish. English comes in a far off third place. Realistically speaking, unless public school students take private tuition, they will not be able to speak English when they leave school. This is a total fuckup in my opinion. I’ve shared my thoughts on the Catalan independence debate already, so I won’t get into that again here, but it’s a well-known fact that there is at least some indoctrination going on in public schools in order to produce youngsters that are pro-independence. That’s another thing that is unacceptable to me.

Turning our eyes to private schools, both cities offer a good selection of options where native English speakers are in charge of teaching most subjects, and where there is a reasonable expectation of a good percentage of students to be international rather than local.

Lisbon wins here, although education is not just about the school experience. I’d say kids and youngsters have more opportunities in Barcelona, especially if they excel in sports and want to take that seriously.

Accommodation

Due to the ignorant leadership of the Catalan government, in Barcelona, there has been little new development in recent years. What I would consider a basic and decently furnished apartment in Barcelona would be promoted as “luxury living” by the local estate agents, with the corresponding price tag.

Lisbon offers many new developments and quality apartments. While the prices are also on the high side, I think if you’re looking at the premium market in both cities, you’ll find more opportunities in Lisbon.

Keep in mind that it is easier to find heating in Barcelona apartments than it is in Lisbon. If you’re stuck with a non-heated apartment, be prepared for a very cold few winter months. Those coming from cold countries think this is a joke until they go through their first winter without good heating. Then they learn the lesson. I would not live in any apartment that is not well insulated and preferably have central heating.

Cost of Living

The cost of accommodation in Barcelona and Lisbon is around the same, but most other things are cheaper in Lisbon. That leaves out online shopping though (more expensive and more of a hassle in Lisbon), so it might be a tie if we factor that in.

Energy costs are more expensive in Portugal. There are also many toll roads, and fuel is more expensive too.

Purchasing a vehicle is more expensive in Portugal.

Air Pollution

Barcelona is the 6th worse city in Europe when it comes to air pollution according to this study. The Spanish capital Madrid is number one while Lisbon is ranked 116th. Therefore Lisbon clearly wins in this aspect.

Weather

Barcelona has better weather than Lisbon for my tastes. I like sunny, dry days with no wind. That’s what Barcelona provides for most of the year. Lisbon, on the other hand, gets windy and wet especially in the winter months.

Transport

Moving around within the city is hands-down easier in Barcelona than it is in Lisbon, not least because of the hilly terrain that Lisbon is famous for. I love cycling around Barcelona on my Bromptons and it’s not much fun to do the same in Lisbon. The cobblestone streets don’t help either. Barcelona has a multitude of transport options available. I can think of an amazing seven convenient transport options off-hand for getting into the center from the outskirts of the city. Transport is one of the things that I’ve never had a problem with, and it’s only gotten better over the years.

One of the few good things that the local government has done is to continue adding bike lines throughout the city, so it’s really easy to move around by bike. Electric scooters had taken over these lanes for a while, but I hear they’re banning them from using the bike lanes in 2021.

Friendliness of locals

This is another nuanced topic. I understand that if you don’t speak Spanish or Catalan in Barcelona you’re going to face an uphill struggle due to the low level of English literacy. You might meet people who get flustered if spoken to in English, although it’s mostly frustration about not being able to communicate rather than unfriendliness. In Lisbon, on the other hand, it’s much easier to find English-speaking locals and that might make it seem a friendlier place.

I can’t complain about the friendliness of people in either location. I have nothing but praise for the people in Barcelona, and I haven’t had enough experience to comment in a deep way about the people in Lisbon. I have noticed a certain resentment by the Portuguese locals towards expats, mostly due to the typically big wage gap and the fact that the government seems to be doing its best to attract foreigners while perhaps giving the locals a raw deal. This resentment is visible especially if you read articles about Lisbon written by foreigners. You’ll always find some Portuguese who write negative comments related to what I just explained. On the other hand, other Portuguese are just as typically quick to jump in and slam their compatriots’ comments and apologize on their behalf, further lending credibility to the idea of overall friendliness of the locals in Lisbon.

One observation that will be of interest to any male single readers is that Portuguese women are sadly not known for their beauty. You’ll find exceptions of course, but in Barcelona, you’ll see many beautiful local women, and it’s just not the case in Lisbon. I’m sure it has some impact psychologically on men whether consciously or subconsciously, so I thought I’d mention it as well.

Diversity

Both Lisbon and Barcelona are cosmopolitan cities, however, I would have to say that Barcelona is hands-down the winner in this regard. It is a bigger city that has managed to draw in a very big percentage of expats from all over the world. Lisbon, on the other hand, historically has drawn in immigrants from Portuguese-speaking territories (the biggest being by far Brazil) and the rest of the nationalities are a much more recent phenomenon. Portugal feels a bit more distant from mainland Europe, not least because of its geographic location and smaller size compared to Spain.

Safety

Lisbon wins this one without any doubt. Portugal is ranked as one of the safest countries in the world, with Spain being quite a way off in the rankings.

I would still consider Barcelona to be generally safe, but there are some important problems that have not been dealt with by the authorities and are becoming bigger and tarnishing the city’s reputation internationally. Pickpockets are everywhere, and I’ve yet to meet anyone who has spent any time in the city and not been a victim at some point. Violent robbery, while almost unheard of just a few years back, is now also a significant problem especially in the center of Barcelona.

We then have the problem of home break-ins and occupation, which is the terror of any tenant and owner. You can read this article if you want to learn more about this topic. It’s a huge problem and the blame for this lies squarely on the authorities for not taking action and in some cases even encouraging occupation (as in the case of Barcelona’s mayor).

Startups and Coworking spaces

Barcelona is a bigger city with a strong startup history, and it remains one of the leading cities for startups in Europe. There is no contest here, Barcelona wins by a wide margin. It seems that everyone wants to move to Barcelona, so attracting talent is not a problem. This ease of attracting talent, moderate wages and the fantastic weather and city serve to attract companies to relocate to Barcelona or startup there. On the other hand, Lisbon is still doing pretty well and improving every year. 365 million euros were invested in Portuguese startups in 2020. Check out the Portugal Startup Scene | 2020 Yearly Report. Also check out the Lisbon entrepreneurs’ community.

Coworking spaces have flourished over the past 4 years in Barcelona, and the city is now blessed by a multitude of big and comfortable spaces where you can focus on work while being served healthy food and even have the opportunity to train within the same complex. I haven’t seen anything that comes close to the Barcelona spaces over in Lisbon, but that can easily change in the future.

Online Shopping

The obvious winner here is Spain. Amazon is a big player in Spain and has driven everyone else to up their game in a significant way over the past ten years. It’s an online shopper’s paradise, with same-day delivery, free returns, etc. It’s really super easy to get stuff delivered and shop online for all kinds of stuff, including groceries and take-out meals. This benefit was especially apparent during the COVID-19 epidemic in 2020, when many shops and restaurants were forced to close or citizens’ mobility was restricted.

Connections

I was thinking about sea and air connections when I came to this point, where Barcelona is the hands-down winner. However, it goes beyond that really. There are certain cities that make you feel like you’re in a buzzing place where things are happening and where people want to live. It’s hard to explain, but I’ve felt it in places like New York, London, and Berlin. Barcelona also gives me that feeling, in fact, I can’t imagine any other place that makes me feel so alive, and I’ve traveled a fair bit.

Your Thoughts?

What are your thoughts? As I said, my article merely reflects my current opinions based on my experience of the two cities so far, and this might very well change completely in the near future.

Barcelona and Lisbon are my two favorite cities in Europe, and I love them both. Lisbon seems to be on an uptrend while Barcelona, on the other hand, is passing through a rough patch and I’m not sure whether the near future will be any better.

Spain, in general, has been following a misguided tax policy that results in most entrepreneurs, investors and higher net worth individuals feeling persecuted, even if they have spent their whole lives following the tax code to the letter and paying very high taxes for the privilege of living in Spain. This has resulted in a drain of the country’s most talented local and expat people to other countries that treat them better. I am seeing this trend accelerate dramatically in the past two years. This leaves little doubt in my mind that Spain’s time is over, and Portugal is where the action will be in the coming years.

Lisbon seems to be attracting many American and British expats in particular. No doubt they’re attracted by the fact that they can speak English in a foreign country rather than having to learn Portuguese. Lots of people from the UAE are also making the move, given that it offers similar tax advantages but arguably a much nicer social environment, better geographical location in Europe and better weather.

I’d love to hear, especially, from people who have lived in both cities, or have moved from one to the other due to specific reasons (whether I mentioned those reasons here or otherwise).

In the meantime, I’ll update my article if I can think of anything else.

Where to Park Your Car at the Barcelona Airport

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A taxi from the city center to the airport costs around 35 euro. I would suggest avoiding the local taxi companies and getting a Cabify cab. You’ll get better service for the same price or less.

If you want to travel to the airport in your own car, this is another convenient option, since there are numerous parking options.

Aena General Parking

The most expensive option but probably the safest and most convenient is to leave the car in the airport’s own official parking. For a 4 and a half day stay (4 days and 6 hours to be exact) I was charged €53 to park in the General T1. This is by booking in advance through the web interface. According to the same site, parking without booking would cost €114.50 as it just goes by the hourly rate. If I understand correctly unused hours will be refunded when you exit the parking. The parking is located in a building annexed to the airport terminal T1, and you can just walk to the terminal in 4 minutes – no hassle whatsoever.

PROCEDURE FOR USE OF THE CAR PARK:

On entering the car park:

Take a ticket as you enter the car park. IMPORTANT: Please, wait in front of the barrier until the Automatic Number Plate Recognition recognises your vehicle and a ticket will be issued automatically. YOU MUST NOT PRESS THE BUTTON. If you press the button, the ATM will charge you the normal price and not the reservation price. Proceed into the car park and park your car in any available parking space.

On your return:

When you return to the car park, please go to the ATMs to make the payment. If you have any problems, please use the Customer Service integrated in the ATMs. Amount calculated based on the stay booked. If the actual stay of the vehicle is different, this amount may vary.

You can purchase this parking on the official site or on elParking or Parkvia. elParking offers free cancellation up to 24h before the reservation starts.

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Do You Need to Register as Self-Employed When You Move to Spain?

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self employed in spain

If you decide to move to Spain, one of the first things you will need to do is to regularise your position as a worker or retired person.

If you’ll be employed by a Spanish company, you have no problems. They will do everything for you.

If you want to start offering your own services, such as teaching yoga or teaching English, or even buying and selling goods and services online, you will most likely need to become a self-employed person (autonomo in Spanish).

Another option is to open a company, however this is more complicated and only makes sense if you earn more than €60,000 per year. If that is the case, then you should look into this option as you will also end up paying less tax that way.

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Living in Spain vs Australia

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I love Spain. Living in Barcelona is the perfect fit for where I am currently in life. Anyone who’s spent their time as a digital nomad or perennial expat will tell you that some countries and cities will suit you if you’re after X, or you’re at Y point in your life. 

Of course, how much you feel at ‘home’ somewhere is subjective: my experiences are different from yours, and even different from others walking the same path as me. You need to dive into a place to see whether you want to live there and I firmly recommend trying before you buy: spend at least 3 weeks in a place to really get a feel for it.

With all that being said, I feel like it’s time to compare the lifestyles in two countries that are well-known for their fantastic coastlines: Spain and Australia. Previously, I covered living in Spain vs USA, but personally, I believe this match-up is a little more equal.

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Jean Galea

Investor | Dad | Global Citizen | Athlete.