Guide

Travel Essentials - Herbal & Sustainable Products

In a few days we leave for a 6 month trip to India and Nepal. Our packing pile is growing taller and we’re beginning to feel so excited about all the adventures to come. We wanted to share with you some of our travel essentials that we’re bringing with us to keep healthy and happy on the road. If you’ve been to India, you’ll know how shocking it can be to witness the huge amounts of rubbish on almost every street corner. We feel determined to travel as sustainably as possible during this trip and avoid using single use plastics. We intend to tread lightly and respectfully, doing what we can to help the situation rather than adding to the problem. Another big priority is caring for our bodies and keeping energised. The inconsistency of travel can be a real stress to the body, so we have some natural remedies and products to help us feel our best.

If you have any more tips or recommendations we would love to hear from you! We also have this post with some extra tips about how to stay healthy while backpacking.

Travel Essentials Herbal Natural Remedies Supplements

Herbal Remedies / Supplements

ORGANIC ESSENTIAL OILS:
Lavender
for burns, cuts, stressful moments & sleepless nights.
Tea Tree Oil incredibly antibacterial. SO healing for cuts, infections, bites etc.
Lemongrass Oil is amazing as a natural insect repellent

ACTIVATED CHARCOAL | a natural remedy for food poisoning, indigestion, bloating or to take at any sign of a stomach issue.

PROBIOTICS | a good quality probiotic to help strengthen our gut flora - an essential for us in somewhere like India, where digestion is put under a lot of stress.

WORMWOOD CAPSULES | a herb to help clear parasites or toxins if we’re feeling unwell or have a case of ‘Delhi belly’

ADAPTOGENIC TINCTURE | on our last trip to India we ended up feeling quite burnt out and exhausted. This trip, I wanted to bring some adaptogens to strengthen our bodies and help adapt to the stresses of travel. We’re bringing this tincture of schizandra, rhodiola, gotu kola and siberian ginseng,

B COMPLEX VITAMIN | In more attempt to avoid burn out we’ll be bringing some B vitamins to help with energy. I like this variety which is especially high in B6, as it helps the liver flush out excess hormones caused by stress.

INSECT REPELLENT | On our last trip we made a really effective natural insect repellent using essential oils. We found we had so many less bites than fellow travellers who were using harsh, toxic DEET on their skin. We use a recipe from the book ‘A Fragrant Pharmacy’ which combines a ratio of the following essential oils with distilled water and witch hazel (or high-proof vodka) - 8 drops lemongrass oil, 4 drops thyme oil, 4 drops peppermint oil & 4 drops lavender oil.

GOOD QUALITY SALT | It can sometimes be really difficult to find high quality salt abroad, and we’ve found it to be really helpful for dehydration. On days when we’ve been walking around in the heat and sweating a lot, we add a pinch to our water to remineralise.

NATURAL REHYDRATION SOLUTION | We will bring a homemade elcoctrolyte mix in case of diahorrea or dehydration. There are hundreds of recipes online for these but the basic ingredients are good quality salt, bicarbonate of soda, sugar (we’ll use coconut sugar) and dried ginger.

Travel Essentials Sustainable Zero Waste

Sustainable Travel Essentials

KLEAN KANTEEN BOTTLES | We love Klean Kanteen bottles - we both have a 40z (1.2 litres) and one 900ml bottle which we use every single day. They are incredible quality and we can tell they will last a life time.

SURVIVAL PRO WATER FILTER | After a lot of research we’ve just invested in this water filter for our trip. This filter not only makes tap water safe to drink, but it also filters out heavy metals. We really want to avoid buying any plastic bottles during our trip and this felt like the best solution for our health and the planet.

MENSTRUAL CUP | Buying my moon cup is one of the best decisions I’ve ever made! A menstrual cup is an essential to avoid using tampons or pads that will go to landfill.

STAINLESS STEEL CUPS | we love to be able to make herbal teas in the mornings so these mugs are really useful. Also really handy if we go out for juice and the only other option is plastic cups.

METAL STRAWS - We plan to always keep these in our day bag to avoid ever using plastic straws. They come in a sweet little cotton bag too!

CUTLERY, KNIFE & TUPPERWARE | All of these are so useful if you ever plan to cook when travelling or want to store snacks for journeys. We use this opinel knife which is really high quality and perfect for chopping fruit. You can purchase bamboo cutlery or we bring fork/spoon from home.

COTTON BAGS | Another absolute essential which we always have with us if we’re abroad or not! We use these whenever we buy anything to avoid plastic bags.

BAMBOO TOOTHBRUSH | We love these sustainable toothbrushes with charcoal bristles.

Natural Toiletries

Travel Essentials Natural Toiletries

NATURAL SUNCREEN | We swear by This hemp sunscreen for body and I love this for face.

ANTIBACTERIAL SPRAY | This Dr Bronner’s lavender spray is really useful for train/bus journeys.

LIVING LIBATIONS SOOTHSAYER SERUM | Living Libations is my favourite ever company - their products encompass all of mama nature’s beauty. This serum has been so healing for my skin the past few months and is rich with high quality oils of sandalwood, frankincense and rose. It’s a higher price range but is so potent that only a few drops are needed.

LYONSLEAF BEAUTY BALM | This calendula infused balm is ideal for travel as it is multi purpose. I love to use it as a cleanser, which I remove with a hot flannel, and it feels like it melts away all the stress from the day. It can also be used as a moisturiser and to help heal scars or cuts!

GUA SHA | Gua sha and jade rollers have had a lot of publicity recently. I started using this gua sha a few months ago and really love the ritual of massaging my face and neck with it. Not only does it feel incredible to really take the time to care for your skin, but it’s great for draining the lymph and moving circulation around the body. This video shows the technique I’ve been following.

What are some of your natural or sustainable travel tips? We would love to hear any recommendations from you below!

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Inspiring Documentaries & Videos

As we enter into Autumn where we live - the days getting shorter and the morning air feeling crisp on our skin- there’s a tendency to spend more time indoors, turning inward and reflecting. We try and get outside as much as we can, to really feel the elements rather than hide away from them. But some days when its howling with wind or our bodies really need to rest, there’s nothing more inviting than a warming hot chocolate and a day of documentaries. We compiled this list of our favourite documentary films and videos to share with you. We believe film is such a powerful way to educate and inspire… some of these videos have been truly life-changing and eye opening for us. If you have any other recommendations we would love to hear from you below or on instagram.

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TRAVEL / NATURE / ENVIRONMENTAL

Tribe with Bruce Parry
Tales by the Light
SEED : The Untold Story
BBC Living with Nomads
Planet Earth
Blue Planet
Terra
Cosmos : A Space Time Odyssey
Alone in the Wilderness
Virunga
Before the Flood
An Inconvenient Truth
An Inconvenient Sequel
Black Fish
DMT The Spirit Molecule
Colombia Wild Magic
Juliette of the Herbs
Jane

HEALTH / LIFESTYLE
Cowspiracy
What the Health
Forks Over Knives
Resonance: Beings of Frequency
Down to Earth
Yoga: The Architecture of Peace
Minimalism
Ram Das: Going Home

HUMAN RIGHTS
The True Cost
Daughter's of Destiny
The Ascent of Woman

*photo source - tumblr* 

What are your favourite documentaries/films?
We’d love to hear from you!

Keeping Healthy as a Vegan (or Non-Vegan)

Veganism is such a hot topic at the moment. There are strong opinions coming from all angles and it can sometimes feel hard to find reliable information that isn't fuelled by judgement or anger. No matter what your opinion, the vast majority of us desire health and vibrancy in our lives. We are all so unique and this looks so different for every person. One size does not fit all. But whatever our choices are, it's important to take the time to check in with our bodies and how we're feeling. Do you feel energised by food? Or do you feel endlessly tired and sluggish? 

Personally, we stopped eating all animal products around 2 years ago for a variety of reasons; for our health, the environment, ethics and more. It's been a hugely positive journey for both of us and I can't say that I've been tempted to change during that time. However, we recognise the importance in being mindful about what we eat and being intuitive about what feels good. Eating plant based doesn't always translate to eating healthily. You can still serve up junk food at every meal and label it as 'vegan'. So rather than focusing on labels such as 'vegan', 'keto', 'paleo' etc, I think it's crucial to observe how you feel eating certain foods and see each meal as an opportunity to nourish your body and express gratitude. 

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“Be good to yourself. If you don't take care of your body, where will you live?” - Kobi Yamada

Our bodies communicate with us daily in so many ways. From our skin, to our eliminative system and energy levels. If we become deficient in certain vitamins or our body is off balance, this can show up in a variety of ways - tiredness, dull skin, acne, hormonal issues, poor digestion and more.

If you're a vegan (or non vegan!) that feels consistently tired and you notice some imbalances in your body, then it's so important to look at your diet to see how you can create harmony in the body again. A great way to to do this is by having a blood panel test done, which tests for specific vitamin and nutrient levels to find any deficiencies. For all our readers based in USA, Health Labs offers a 'Vegan Wellness Panel Test' which checks for the 11 most common deficiencies. If you're vegan and want to make sure you're supporting your body the best you can, then it's such a great resource to consider.

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These are some of the 11 vitamins/nutrients that Health Labs test for, why they're important and how you can incorporate these more in your life with plant power, herbs or supplements...

IRON
Iron deficiency is a growing problem for many women - vegan or non-vegan. When consuming plant-based sources of iron, combine them with Vitamin C when possible to help absorption. Good sources of iron are:
Nettles (no.1 tip for iron is daily nettle infusions!), blackstrap molasses, dark leafy greens, organic spirulina, cacao, quinoa, buckwheat, black beans, pumpkin seeds, sesame seeds, avocado. 

Herbs- Nettle, parsley, dandelion, yellow dock. 

CALCIUM  
A hugely important nutrient for bone health. Good sources of calcium are:
dark leafy greens (collard, mustard, kale), organic tempeh, tahini, broccoli, figs, black strap molasses, organic almonds, chia seeds. 

Herbs - nettles, horsetail, oat straw, alfalfa.


ZINC
Zinc is such an important nutrient to support our immune system, regulate hormones and metabolising carbohydrates. Good sources of zinc are:
Black beans, chickpeas, lentils, organic tempeh, oats pumpkin seeds, sunflower seeds, chia seeds, walnuts, cashew nuts, quinoa, sesame seeds, hemp seeds, wild rice, shiitake mushrooms, flaxseeds, asparagus, cardamom. 

Herbs: oat straw dill, rosemary, sage, chervil


B12
B12 is a complicated issue for those eating plant based, as unlike all the other vitamins/minerals, it's extremely difficult for us to obtain the amount we need from a natural food source.  However, our bodies our capable of creating B12 if we have optimal digestion. In the past, we absorbed B12 from fresh spring water and from the soil, but now that so many pesticides are used to cultivate our food, it's very difficult to find natural sources. Even those who absorb B12 from animal products may only be doing so because the farm animal they are consuming was supplemented with B12 when it was alive. This article is highly recommended if you wish to learn more. 

We supplement with a liquid B12. This is our favourite product in the UK, and we have heard excellent reviews of this brand in the USA & rest of the world. 

FOLIC ACID
Folic acid, or folate, is a B vitamin that assists the body in creating red blood cells and repairing DNA. It's especially important in pregnancy, as it helps the foetus develop. Good sources of Folate are:
organic spinach, broccoli, asparagus, lentils, black beans, pinto beans, avocado, beetroot, romaine lettuce, papaya.

 

More Helpful Resources


'Vegan done right' with Dr Stephen Cabral - Melissa Ambrosini Podcast
This podcast episode is so informative and helpful, diving deep into common deficiencies for vegans and how we can help to avoid this through diet, Ayurveda and lifestyle.  Cannot recommend this enough!  

Health 101
An amazing website full of so many eye opening articles. The article on B-12 deficiency is incredibly interesting and is such an important thing to get educated about. 

Health Labs  (US) 
As we mentioned above, the Vegan Nutritional Maintenance Panel is such an effective way to ensure that you are receiving enough nutrients from your food. The test reveals any deficiencies you may have, so that you can address them and adjust what you're eating. They also offer other tests for food allergies. 
Use the code 'PutumayoKitchen' to receive a 25% discount on tests. 

Cerascreen (UK & Europe)
A test centre based in Europe, offering deficiency tests. 

Our Favourite Nutrition Books
  See our 'Essential Book' list for some recommended nutrition books that can help you on your journey! 
 

Have you ever considered testing for vitamin deficiencies? We'd love to hear how you keep healthy eating a plant based diet. 

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Thank you to Health Labs for supporting this article.