WELL BEING & OTHER STORIES

Recipes, rituals and other stories to realign the body and mind

TRAVELLING

TRAVEL WELL | EDIBLES

Travel, Wellbeing, Review, Lifestyle, Beautydanielle coppermanComment

Whenever I go abroad, one thing on my mind is how I'm going to keep healthy whilst I'm away from home. No vitamix, no guarantee of a health food store (or even a local store at all, for that matter) and potentially no gluten, dairy or sugar free options - depending on my destination. If I'm away for work, the chances are I will be staying in a big city, meaning nourishing, natural necessities won't be too hard to come by. I have previously worked in New York and LA - both of which are like magnets for up and coming juice bars/raw food cafes/organic eateries, etc. However, if i'm going away for some peace and quiet, or if I'm going to be travelling non stop and constantly on the go, it's much harder to judge what sort of shops I'm likely to have access to. For that reason, I keep a few vital ingredients in my luggage to ensure that if natural food is scarce, I can either make myself an instant snack or shot of something nutrient-rich instead, or rebalance my body if I have had to settle for something I wouldn't usually eat. Above are a few of my favourite foodie travel companions. and below are some explanations. Easy to carry, compact, leak-proof and  concentrated forms of essential goodness.

.  C L O C K W I S E    F R O M    T O P    L E F T  . 

. 1 . On-The-Move Qnola Pot, Cacao & Cashew, 60g | Protein-rich, gluten, grain, dairy and refined sugar free. Can be eaten dry, with yoghurt or milk and with fresh fruit.
. 2 . The Chia Co Instant Chia Oats, 45g | Not grain free, but gluten free. Whilst I rarely eat grains, I find this is always handy to slip into my carry on for long haul flights. Flavoured naturally with dried berries and sweetened only with coconut palm sugar - ideal for breakfast in the airport before a flight, or even on the go - just ask an air hostess, train cafe manager or petrol station cafe to fill the pouch up with some hot water. I like to add local fresh fruit too, and additional superfood powders like maca and acai.
. 3 . Sister & Co Coconut Oil, 60ml | fits into your 100ml limit plastic bags. Take in your carry on bag to add to meals (like porridge or soup), and to use throughout your stay away from home, to cook with. Also, ideal to use on your skin during a long haul flight if you don't mind looking a little greasy. It will help balance the moisture levels in your skin, keeping it hydrated and penetrated with minerals.
. 4 .  Four Sigma Foods Instant Cordyceps - 1 serving | instant medicinal mushroom tea in the form of tiny dissolvable granules. Just add hot water or mylk. Perfect for car journeys or long walks (especially if the weather is cold). This particular blend is good for increasing energy and promoting recovery, as the cordycep mushroom is an adaptogen, meaning it helps maintain constant energy levels, rather than just stimulating them drastically yet temporarily.
. 5 . Charcoal Powder - to keep your water purified and to remove toxins. Although in some destinations you may not be advised to drink the tap water, adding charcoal to bottled water still has incredible benefits. Charcoal is high in minerals and has the ability to bind and trap foreign materials in the body (things that shouldn't be there). It helps to detoxify the body, making it ideal if you fall ill whilst abroad.
. 6 . Inner Me Supplements - perfect for travelling as you don't have to pack glass jars that take up valuable space and could potentially break. These also come in day-allocated strips, so you'll keep organised whilst abroad, and will even know what day it is (something I fail at, whenever I'm on holiday).
. 7 . Steenbergs Turmeric - an ideal ingredient to add to smoothies, juices, salads, salad dressings, soups and hot and cold water. Deeply cleansing and detoxifying, and great for boosting the immune system.
. 8 . Loose Tea Strainer - not essential, but if I am abroad for a long time, I like to rotate a few loose herbs and spices to make cleansing tea combinations. The flavours and healing benefits are more vibrant and accessible when each ingredient is in its whole, dried form.
. 9 . Aduna Moringa Powder - a great size to take travelling. I love all superfood powders, especially maca, acai, ginseng, spirulina, baobab, reishi, chaga, shilajit and many more, but not all of them come in these handy compact sizes. Easy to add to smoothies, juices or just water for a morning boost, or an calming evening system cleanse.
. 10 . Green Juice (strictly for the journey) - don't put this in your hold luggage or you'll end up smelling of wheatgrass for your entire trip. I always take a green juice before my flight, to cleanse my body, encourage my system to get to work, and to aid digestion. Depending on the ingredients, a juice can also have calming benefits, which is great for an evening flight. This is the last chance you'll get to provide your body with a hit of antioxidants, vitamins and minerals before boarding a flight or another mode of transport, so make it a good one! Pictured above is one from my friend Madeleine Shaw's collaboration with Savse Smoothies and it is the first shop bought juice in which I've found seaweed. In a deliciously unusual way, it is much more interesting than so many other green juices out there. 
. 11 . Buckwheat Flake and Chia Superfood Mix - these are super easy to throw together. I always mix some dry buckwheat flakes, quinoa flakes, chia seeds and maca powder in an airtight sachet or container, to have on hand incase of delays. Previously, I've poured a little of the mixture into a coffee cup and asked a barista in a cafe to fill it with hot water. It's not the most delicious treat, but its something!
. 12 . Clearspring Matcha - as well as herbal or green tea bags and loose tea ingredients, I sometimes like to pack matcha powder, as it travels well and is much purer, stronger and more concentrated than the contents of a teabag.
. 13 . Purition Protein Powder - I used to add protein powder to smoothies everyday when I worked out a lot, but recently I have been less active, and I try to avoid any form of dairy unless I am exercising, and even then, it will only be in the form of whey - unfortunately not cheese. I recently discovered purition powders and love their flavour combinations. They are also the perfect size for travelling.
. 14 . Bikini Blend Protein Powder - another protein powder I recently discovered. The madagascan vanilla blend is the most delicious protein powder i've ever tried. Probably because the ingredients are all 100% natural and each product contains no sugar or artificial additives. 

+ A few other ways to prepare for long journeys or long trips away from home is to pack essentials from your pantry. Things like quinoa (some places still have no idea what you're talking about when you ask for this in a store), buckwheat pasta, dried nuts and seeds, chia seeds and gluten free oats make for quick simple meals, and things like meat, fish, fruit and veg with definitely be available at your destination, and more delicious the more locally your source them.

ELEVEN MORE THINGS TO FIT INTO YOUR SUITCASE

Travel, Wellbeing, Review, Lifestyle, Beautydanielle coppermanComment

I may not be a great example of someone who has the travel bug. Never the less, as soon as I started inter-railing the week after finishing my A-levels, and as soon as I stepped foot in a country in which I had no idea where I was going to sleep, I knew I had it. I travelled with my best friend for 7 weeks - stopping only for cone pizza's (uhhh I KNOW I am a bad person), to wallow in Hungarian Spa's, to eat Gelato whilst leaning on the Trevi Fountain or to lie awake beneath the same stars we could have gazed at in England but which somehow seemed more inspiring and full of glistening hope from a campsite in Holland. 

Since then, other commitments like my career as a model, studying part-time, starting a blog and launching a food product have restricted my freedom to travel and has somewhat tamed the bug. And although modelling allows me to travel here and there, it's just not the same when you're living in the confinement of a hotel room, and the only sights you see are inside a photo studio. However, the bug lives on, and the bug will always be there. My feet have been itching (not literally) to carry me somewhere new, and this summer I am going to let them.

But this post isn't about where I'm going, it's about where you're going, and how to stay feeling great whilst you're away from home comforts. There are hundreds of things I can think of to advise you to cram into your luggage no matter how little space there is in there. But it will always depend on what kind of trip you are taking (pleasure/business, short/long, alone/with company, rural/city break). Although a holiday should be a time to rest, relax and, some say, indulge, there are some people who may fear that a little indulgence with undo all their good work. Not to mention, if you've cut out certain foods and you give in to them whilst you're away, you may find you have become more sensitive to them, which could ultimately ruin your holiday. Also, not all holidays are for pleasure, so if you're concerned about staying well whilst you're abroad, pack wisely. The same way that eating well throughout the day depends heavily on what's in your tuppaware, travelling well depends heavily on what's in your suitcase. 

Below is a short kit checklist for active / health conscious travellers, to make travelling well a little more straightforward. The list focusses more on kit, equipment, health and beauty, rather than foodstuffs as I'm sure you can work out which foods travel well yourself. Whether you will have access to a gym or will be working out on the beach, things like skipping ropes and resistance bands take up no space in your suitcase and provide instant, achievable full body workouts if used properly.
+ Remember to fill your carry-on with edible essentials too such as raw nuts, goji berries, homemade snacks, herbal tea bags and other things you might not find at the airport or at your destination.

1 . SKIPPING ROPE . 
If you have space in your hotel room or apartment, a 10 minute skip will get your heart rate up and work your arms, abs, legs and butt. Try different variations, like throwing in some squats, skipping double time or skipping forward - if space permits. Skipping ropes take up no space, so fold them into your bag and take them to the beach / gym / park.
2 . RESISTANCE BAND .
I personally favour the privacy of my hotel room over the gym (especially in hotels or smaller apartment blocks as they tend to be really tiny). At home, I like working out in my bedroom or garden or at the local park, which means I don't have to take time out of my day for travelling either. I have a few small weights, a resistance circle and resistance bands. Resistance bands literally take up less space than a pair of socks, so are ideal for travelling. Use them around your ankles, knees or arms to intensify resistance movements and make your workout more challenging.
3 . SPORTS BRA / TRAINERS .
Sports bra's are one of the most important components of a woman's workout kit. Their importance isn't often on everybody's radar, but not wearing one, or wearing one that lacks in reliable structure or support, can be really damaging. Luckily leggings, shorts and sports tops are usually designed to be very lightweight and flexible, so you should manage to fit these things into your suitcase without much of a struggle. However, if you really don't have the space, tuck your sports bra into one corner (or wear it for the journey), and you may just have to work out in your pyjamas or some of your less slinky underwear (obviously not if you're working out in the presence of others). Where there's a will, there is always a way, even if it does involve a little nudity.
As for trainers, although these too are designed nowadays to be extremely lightweight and flexible, you still might have a tough time cramming these in amongst your clothes and other possessions. If this is the case, wear them for the journey. Going on runs whilst abroad is a great way to explore the area, and sprints are also the ideal activity for time-poor people, working your body far more than a long run. Even a 10 minute sprint in the mornings with kick start your metabolism and circulation, work all of your muscles (including activating your core more than a steady run will) and get your heart rate up.
4 . WATER BOTTLE .
Having a water bottle on hand has been proven to encourage the amount of water a person drinks throughout the day. I love these Citrus Zinger bottles as they make it super easy to infuse your water, making it not only tastier but also more nutritious, detoxifying and alkalising. I also like BRITA Fill & Go, although this takes up a little more space.
5 . SMALL WEIGHTS / ANKLE WEIGHTS .
When I work out from home, I occasionally use small weights, usually dumbbells of around 3-4kg (I've always been weak). I only do gentle exercises with them occasionally, but otherwise I tend to work with my own body weight - which means I don't have to turn my sleeping quarters into a gym, and which is also ideal for traveling. If you get too used to working out with weights, you'll miss them when you're away, and unless you have a fully equipped gym waiting at  your destination, you're not going to carry 2 hefty weights through security, or take up valuable luggage hold weight allowance which could otherwise be used for shoes - or clothes. If I go away for a short amount of time and know I will be able to go for runs, but not use a gym, I'll take ankle weights which are lighter - around 1-2kg - to intensify simple resistance workouts, jogs and sprints.
6 . SUPERFOOD POWDERS & TEA BAGS .
In some hotels, you will have a fridge and a kettle and not a lot else. I always take small sachets of superfood powders, pouches of buckwheat flakes and chia seeds to add to my water or to a bottle of juice or nut milk. Bottles make it easier as you can shake the liquid with the superfoods to make them diffuse more evenly. This makes an instant, detoxifying drink to enjoy either in the morning, just before bed or to take out the door with you. You can also add superfood powders to meals, so keep them in your bag to add to salads if the local cafes and shops don't have a lot to offer. Tea bags are also a great travel companion as each herbal blend has cleansing properties, can aid digestion, boost your metabolism or calm the body and mind. Several places I've visited haven't kept up with the popularity of green tea, so I always take my own just in case.
7 . CONTAINERS  .
If you're going to keep healthy whilst you're away, you're going to need to be prepared to make your own meals every so often. I have become all too familiar with cutting open an avocado with the teaspoon from my hotels coffee station, just to complete a shoddy, makeshift salad. But anything is possible, and if you take a small container or tuppaware with you on your travels, you will always be prepared. You can easily mix up a water or milk based chia seed pudding or overnight buckwheat flake bircher, or use your container to take a basic salad or some berries and nuts along with you for the day. Additionally, if you have a good meal at a cafe or restaurant but can't finish it all, taking the leftovers home is wise, and having a container make keeping these fresh and taking them with you wherever you're going, much easier and cleaner.
8 . SMALL CANDLES OR ESSENTIAL OILS .
If you're going away for a long time, or are going on a trip which involves a lot of traveling to and from places, I'd advise taking small, natural herbal candles to help you sleep. Choosing a candle with essential oils in can be healing both for the mind, body and soul. If your mind is calm, your body is calm, and if your body is calm, your body can sleep, and if your body can sleep, your body gets the chance to rest and reset, meaning you wake up feeling clearer, restored, repaired and more energised. I would advise taking essential oils but be wary of them leaking. Only take them if there is no chance for them to smash in your bag, and ensure the seal is not yet broken. Candles are safer. I like NEOM, Ren and Neal's Yard.
9 . EYE MASK .
Changed my life, and competes strongly with the ones that aeroplane's provide. Ideal for travelling on planes, sleeper trains, coaches or as a passenger in a car, and also if your sleeping arrangements are distracting, not dark enough, or let in light far too early in the mornings. I love my House of Hackney Palm Print Mask.
10 . PULLABLE OIL . 
These are ideal for travelling, especially if you are going to be in and out of airports, train stations and coach stations. It saves you having to carry toothpaste everywhere you go and forgetting it doesn't qualify for your >100ml bag, and also saves you taking a jar of coconut oil with you too, which can break or leak far more easily than these. Oil pulling doesn't require a sink, which means you can oil pull on your walk to the station, if you take a break in the middle of nowhere during your road trip, or on your morning run (as long as you find somewhere dignified to spit it out afterwards). Oil pulling not only cleans teeth, refreshes breath and effectively kills oral germs and bacteria, it has also been known to cleanse the system, kickstart the metabolism and cure diseases. Many diseases are influenced by the mouths ecology and bacteria, and this bacteria clings to the oil and dissolves into it (this is why it is important NOT to ever swallow the pulled oil). Toothpaste also works to remove this, but unless your toothpaste is natural and sugar free, there is no guarantee that it provides the best care for your mouth.
11 . PACKING-FRIENDLY SUPPLEMENTS .
Every time I go away I find it difficult to decide which supplements to take, or whether to take any at all. Whilst I put my health first in most situations, I'm not always so willing, and having to cram awkward shaped glass jars in between layers of clothes and shoes just messes up any system in my suitcase (if ever there was one). In the past I have split supplements into small plastic pouches, or combining an equal amount of a range of supplements in one jar to reduce the space they take up. This summer, however, since discovering Inner Me, I'm looking forward to taking my supplements in lightweight, flexible and compact strips, all assigned to certain days, making it easier, quicker and simpler to pop the right pills and keep your body loaded with essential vitamins, minerals, fatty acids and trace minerals.