Guide to Italy

Your Official Guide to Italy

I was that girl in college with a map of the world posted up in my freshmen dorm room, with pins in every country I had plans to explore. Being a Division I college athlete however, left little time (or money) to travel. Commitments to the team meant zero chance to study abroad, and off-season training took precedent over any summer traveling dreams. I graduated at 21 years old having never stepped out of North America. After college, my young eagerness to see the world lingered, so I look on two jobs and finally saved enough to book a ticket for my first trip ever abroad two years later. ITALY.

First time abroad circa 2015

Walking the streets of Milan and turning the corner to see the Duomo di Milano was a moment that changed my life forever. I am not trying to be dramatic- I even have an outline of that cathedral tattooed on my arm, along with a few other unforgettable places I have seen traveling the world. The travel bug bit me hard. From then on I constantly scanned the web for the next affordable flight, planning my next adventure (to read more about my traveling story click here).  

Since that trip to Italy five years ago, I have traveled to over twenty countries. Yet, no where is quite like Italy. Being an Italian-American from Chicago’s Taylor Street (little Italy neighborhood) may give me an unfair bias, but I feel like many agree. The ancient history, romantic language, world-class art, passionate people, the fresh cheese, and did I mention...the wine? Italy is truly magical. I arrived to Italy the second time a much more seasoned traveler, yet the country possessed the same charm as if I were seeing it for the first time.

This Guide to Italy is great for first timers but helpful for all. I provided plenty of tips, but my biggest piece of advice: wherever you decide to explore, stay for at least a few days. Italy is incredibly diverse and unique, each region with a sense of identity, individualism, culture, and cuisine. Do not bombard yourself with every museum, activity, and tour. Embrace the best parts of Italian culture- sip on espresso or a spritz, drive through the Tuscan countryside, or relax on Positano’s beaches. I promise after your first trip, it won’t be long before you plan the next one back. 

Ciao Bellas, Bon Voyage!

Italy Travel Tips

+If possible, plan your trip around a festival or event. Italians are very proud of their culture so seeing the locals in action will be unforgettable. We planned our trip around The Palio, Siena’s historic, medieval-style horse race. 

Palio di Siena

+Trains are a great way to get around. Usually you can get one the day of but I would reserve at least a day (or more if possible) ahead of time to guarantee a seat. This is a great resource to answer all of your train questions.

+Pack minimally. You will be hauling your luggage over cobblestone streets and onto trains. Lots of older hotels and airbnb’s may not have an elevator either. I would recommend keeping it to a carry on. If you need help in this department, learn How to Pack Like a Minimalist. 

+While you are packing minimally, just be sure to include only comfortable shoes- you will be walking miles. 

+The Aperitivo or “apéritif” is probably the best Italian tradition you have never heard of, so listen up. Usually between 7PM-9PM,  many restaurants/bars offer a light pre-dinner snack with purchase of a drink. Drinks are usually also light- prosecco, aperol spritz or campari. Think of it as the Italian happy hour. The food is not supposed to replace dinner, but for a budget traveler it absolutely can.

aperitivo in Siena

+Now you are thinking, if happy hour goes till 9PM then when do you eat dinner?! That’s right, Italians eat dinner very late. Make reservations between 8PM-9:30PM. 

+To make sure you don’t fall asleep at the dinner table, embrace my other favorite Italian tradition the riposo or “Siesta”, aka afternoon rest. That’s right, most shops close in the early afternoon for a break. So do as the Romans do- go with the flow, relax, give yourself some “me” time, or get your nap on. 

+The food is great wherever you go, but eating locally will blow your mind. Know what specialties are known in each region i.e. pizza in Naples, balsamic in Modena, Fiorentina steak in Tuscany, pesto in Cinque Terre, bufala mozzarella and seafood on the Amalfi coast, and much more.

+”Piazzas” or squares, are the heart and soul of the cities. These gathering spaces are great to settle for a coffee or aperitivo and people watch. Places here may add a small additional fee just to sit- which is usually worth it, just be aware. Also follow the general rule of avoiding a full meal on piazzas- they have great atmospheres but typically not great food. Save your meal for a block or two off the main square. 

+Many restaurants offer their house wine by the liter or half liter for very, very cheap. Literally, Italy is the place where wine is cheaper than water. 

+Make plans for aperitif or dinner in a different neighborhood. With general safety practices, Italy is pretty safe for travelers so do not be afraid to venture! You can find some of the best food and local life in neighborhoods right outside the major sites. 

+However, there are lots of tiny streets and alleys. To avoid getting lost, download MapsMe to use offline maps and star yout lodging, restaurants, and attractions ahead of time. 

+Gelato- stay away from the stuff that is stacked high in a fluffy display. While eye-catching, this gelato is usually full of chemicals and air that take away from the craft and flavor. 

daytime gelato is the best gelato

+Italians are lovers. They are extremely passionate about culture, art, music, fashion, and… beauty. PDA is the norm, and do not be surprised if you get stared at, cat-called by a complete stranger. It’s generally harmless so just go with it. Let’s face it, there are worse things in life than being flirted with by a beautiful tan guy named Lorenzo.

+I’ll say it again- a year wouldn’t be enough time to see all of Italy. Do your research about where you want to spend your time and stay for a few days. Italians take their time and so should you while you are visiting! 

ROME

Roma. Roma. Roma. I have been to countless cities all over the world, but I must say Rome is still my favorite. Ancient structures like the Colosseum and Roman Forum sit within this lively, sophisticated city. There is plenty to do here, so if only staying 2-3 days, choose your tours wisely. I suggest staying in the Pantheon area which is very central to most sites and piazzas, but still walkable to other neighborhoods. 

*Pro-tip- pack a reusable water bottle and fill up at the many public water fountains (nasone, aka fontanella). Yes, you can drink this water! 

TO DO 

Colosseum

A visit to this ancient site should be at the top of your list. You can visit for free or get standard adult tickets for 12 euros for entrance to the Colosseum. To get the full experience and learn the history, I would suggest looking at the many tours offered that include seeing Palatine Hill and the Roman Forum. 

to get THIS exact photo overlooking the Colosseum, head across the street to the Colosseo metro stop. Turn left and climb the steps that will be on your left.

Vatican City

Although tours are long, this is also a major site to see in Rome. Try to see the Vatican in addition to St. Peter’s  Basilica and the Sistine Chapel.

Spanish Steps

The famous steps that connect the Piazza di Spagna at the bottom with Piazza Trinita dei, have been in Rome since 1725. Go early or late to avoid the crowds and take your time walking up! Although pricey,  head to Hotel de la Ville after walking up the steps for a coffee or cold drink on the rooftop. 

Trevi Fountain 

Walking distance from the Spanish Steps, you cannot miss one of the oldest water sources in Rome. It’s made of travertine stone, the same material as the Colosseum. You are not allowed to sit on the fountain edge, but make sure to toss in a coin for good luck! 

Pantheon

Known as the 8th wonder of the ancient world, this architectural masterpiece is unforgettable. One of the most historic and most captivating structures in Rome, stop by for an espresso or drink outside to enjoy the view. Make sure you also head inside to view the unique interior spaces. 

Piazza Navona

A picturesque square with fountains, cafes and restaurants, grab a drink and people watch. When visiting make sure to walk a few blocks further to Via dei Coronari - one of the most beautiful streets in the city full of cafes, shops, and art galleries.

Store front on Via dei Coronari

Campo di Fiori

During the day you can find Rome’s most famous market while at night, the area turns into a lively spot to enjoy an aperitivo.

market during the day in the square

COFFEE

Sant Eustachio il Caffe dating back to 1938, this famous cafe makes their own blends, roasts their own coffee, and even uses water from the ancient aqueduct system. Sit outside for an espresso before heading over to the Pantheon. 

Antico Caffè Greco one of the most famous cafes in Rome, stop in to sip on coffee in the same spot as 19th century Romantic poets such as Keats and Byron. Head in before or after visiting the Spanish Steps. 

Giolitti although a little touristy, this coffee shop always delivers a crowd of locals and visitors. Grab a coffee or late night gelato here. 

EAT/DRINK

Terrazza Borromini after checking out the Piazza Navona, turn the corner to one of the most sophisticated rooftop terraces in Rome for sunset. Even just for drinks I would make a reservation in advance.

Terrazza Borromini rooftop terrace

SALOTTO 42  check out this lounge for cool vibes, cocktails with homemade ingredients, eats and brunch!  

Dar Poeta cross the river for the night to the Trastevere neighborhood. Walk around, grab an aperitivo and do not miss making a reservation here for the best pizza in Rome and wine by the liter. 

Verso Sera near the Campo di Fiori, make a reservation outside for this traditional spot.

Hotel Minerva grab a drink at the beautiful rooftop garden overlooking the Pantheon.

FLORENCE

Home of Italy’s finest art, history, and architecture masterpieces- Firenze is the capital of Tuscany and the Renaissance era. Former residents include The Medici Family, Dante, Machiavelli, Michelangelo and Leonardo da Vinci. There are many sites and museums, however I believe Florence is best enjoyed sipping coffee or aperol overlooking the Duomo. Take a bicycle or walking tour when you first arrive to get your bearings, see the sites, and learn the impressive history of the city. You will not be able to do every museum here if only staying a few days, so pick and choose wisely to better enjoy your time. 

TO DO 

Duomo di Firenze 

AKA the Cathedral of Santa Maria del Fiore, Brunelleschi’s Duomo is one of the most celebrated cathedrals in the world. Entrance is free, however you need to buy a single "Grande Museo del Duomo" ticket ahead of time to climb up the Dome, bell tower, and visit the Baptistery.

Ponte Vecchio

AKA “Old Bridge” the Ponte Vecchio was the only bridge across the Arno in Florence until 1218. Although the current bridge was rebuilt after a flood in 1345, it was the only bridge not destroyed during World War II. Take your time to cross (and shop) on your way across the river to the Santo Spirito neighborhood- a much more casual area in Florence to get a better feel for local life.

Piazza della Signoria

Known as the center of political life in Florence since the 14th century, this has been the main square in Florence for centuries. Make sure to look out for Palazzo Vecchio which overlooks the piazza. 

Palazzo Vecchio

Ufizzi Gallery

Once offices for the Medici family, the Ufizzi is now considered one of the most important Italian museums. Grab a ticket or tour to see one of the most beautiful art collections in the world, including Botticelli’s “The Birth of Venus” and da Vinci’s “Annunciation”.

Accademia Galleria

Best known to be home of Michelangelo's sculpture David, you can get a quick guided tour. 

EAT/DRNK

Il Fratellini  this tiny shop has been handing out sandwiches since 1875. Grab a bite and glass of wine, sit back and enjoy the break between site seeing. 

yes, you can drink in the streets

 La Giostra grab a reservation early because this is a must!  The twinkling lights, candles, and quiet location give this place the perfect atmosphere, while the warm hospitality and authentic Tuscan cuisine may make this your best dinner in Italy. Make sure to order the burrata appetizer and pear ravioli. Animated chef Ubaldo Tornarelli is often in house so keep your eyes peeled! 

Trattoria Giovanni for traditional, but exceptional Tuscan dishes. Located in the Santo Spirito neighborhood, go early to experience a different and lively part of town with the locals.

La Davina Terrazza this sophisticated rooftop bar at Grand Hotel Cavour provides one of the most impressive Duomo views. Cocktails can be a bit pricey, but head up at sunset and I promise it will be worth it. 

Westin Excelsior rooftop although pricey, the views of the city on one end and the stunning Tuscan hills on the other are breathtaking. Reservations require a downpayment, so to avoid the possible cancelation fee, head over as early as possible for an aperitivo to grab a seat. 

TUSCANY

The beautiful landscapes, stunning hills, and world class wine. No trip to Italy is complete without seeing one or more of the ancient medieval towns of Tuscany. Consider transportation beforehand since trains do not operate to the countryside. Lots of people rent a car (you can hire a driver, however this can get pricey) but this can be nerve-wracking on the tiny, windy roads. Look up routes & parking ahead of time, and make sure to get a car with GPS. If renting a car is an absolute NO for you, consider seeing Tuscany as a day trip from Florence by bus or driver- it’s worth it. 

*Pro-tip- if renting a car specifically request an automatic if that is what you know how to drive. You don’t want to get stuck with stick shift unless you are extremely experienced. 

TO DO

Visit (or Stay in) a Medieval Town 

My favorite towns are San Gimignano, Cortona (where Under the Tuscan Sun was filmed), Montepulciano, Moltalcino, and Siena for a bigger town and more lively stay. Each beautiful hill town has it’s own character, but in Tuscany you cannot go wrong!

sunset in Montelpuciano

Siena

Wine Tour 

You cannot go to Tuscany and not schedule a wine tour. You just cannot. There are many itineraries and regions to choose from such as the Chianti Classico route or Brunello di Montalcino route. Just know wineries are not typically commercialized here like they are in America, so I highly recommend contacting wineries for tours ahead of time or scheduling a tour with a private company that can accomodate. We loved our experience with Tuscany Travel Experts, which coordinated three visits to organic, women-owned wineries including  Col di Lamo and Poggio Rubino .

view at Poggio Rubino Winery

Cooking Class 

You can find exceptional cooking classes throughout Italy, however use some of your quiet time in Tuscany for this now. Learn to make your own pasta from scratch or traditional Tuscan dishes you can recreate back home, impressing your family and guests for a lifetime. 

Rent a Vespa or Bike 

If renting a car seems a bit intimidating, once in Tuscany use these modes of transportation to experience the countryside. Tuscany Cycle offers vespa or bike tours from Florence, or look where you are staying for other options on rentals/tours. 

Attend the Palio de Siena 

If you can make it work, attending the The Palio is a once in a lifetime experience. Offered twice a year on  July 2 and August 16, this medieval horse race has origins in Siena since the 6th century. The Sienese take this complex race VERY seriously. Although welcome, tourists should educate themselves on the practices and traditions of the race. Educate yourself here, and watch the documentary on Netflix, Palio. To really immerse yourself, look into getting tickets to a contrade dinner dinner the night before.

EAT

 Caffe Poliziano (Montelpuciano) for incredible Tuscan views, head in for your morning espresso, breakfast, lunch, dinner, or even late night gelato. This place has is all!

Caffe Poliziano

E Lucevan le Stelle (Montelpuciano) perfect to watch the sunset. Grab a drink and small bite on the patio.

La Taverna San Giuseppe (Siena) if coming to Siena, make a reservation here for a traditional Tuscan dinner. 

POSITANO

As John Steinbeck puts it, “Positano bites deep. It is a dream place that isn't quite real when you are there and becomes beckoningly real after you have gone”. I could not agree more. This cliffside beach town on the Amalfi coast is the perfect place to relax after hustling around the big cities. 

*Pro-tip Positano can be reached by ferry, train, bus, and private driver. Since this is a steep hilltown, be  conscious of your luggage, and where you stay in proximity to restaurants/beaches. 

*Pro-tip #2: be aware that Italians often vacation to the Amalfi coast in August and there may be lots of foreign and local tourists. 

TO DO

Rent a Boat 

There is no better way to experience the Amalfi coast than by boat. I highly recommend Valentine’s Boat Rental which can take you up the coast and stop by a seaside restaurant only available by boat. We opted out of visiting Capri due to the crowds in August, but this comes highly recommended as well! 

Spiaggia Grande 

The main beach in Positano, head down early and prepare for a 20 euro fee for a chair and towel rental (more expensive for front row). 

Spiaggia Fornillo

A little less pricey than the main beach, relax here with less crowds and still impressive view. I recommend one day at each beach! There is also a path connecting both beaches which is a fifteen minute walk. 

EAT/DRINK

Casa e Bottega for breakfast or a refreshing fruit smoothie.

Collina Bakery for a quick espresso or the best nutella croissant of your life. 

Da Vincenzo this was my favorite meal in all of Italy. Reserve early and ask for a table outside! 

Hotel Montemare sit outside for beautiful ocean views for an aperitivo.

Chez Black great location right on the main beach for lunch or dinner. Reservations recommended. 

La Sirenuse Hotel for the poshest drink and dinner, look no further than the Champagne Bar at Le Sirenuse and dinner at Michelin starred restaurant La Sponda. Make sure you dress to impress because although the views are incredible and the ambiance is perfect, the bar and restaurant are very pricey with a scent of snootiness if you are not a celebrity guest. If you want to see what the hype is all about, make a reservation in advance. If this does not sound like your jam, instead go to:

Don Giovanni terrace sea views just as great without the snootiness and sky high prices.

Don Giovanni

Il Tredente at Hotel Poseidon great location and beautiful views for an drink. 

Bucca Di Bapo right off the main beach, cool off here with the best gelato in town.

From the northern Dolomites to southern Sicily, there is still so much you can include on your trip! I know I cannot wait to plan my next time back to Italy to see it all. I hope this helps with your Italy planning, or maybe inspires you to book your trip!

Have you been to Italy or are thinking about making the trip? I would love to hear from you! Leave a comment below or find me on social media.

XO,

Jac

A Nurse's Travel First-Aid Kit

Okay, you have done everything you can to not get sick abroad, you’ve even taken all the natural supplements and preventative measures you can, but let’s face it - you’re jetlagged, walking more than ever, experimenting with new foods, and overall being exposed to a new environment and all that comes with it. 

Things can and occasionally do go wrong on any trip, so it’s best to be prepared in the event it does. Although all trips are different and may require special precautions (climate, destination, activities, length of trip, personal health needs), a well-prepared first-aid kit is crucial to have abroad, especially if you are backpacking or are an active traveler. 

As a nurse I travel with an All-Purpose First Aid Kit , which covers a lot you will see below, plus items directed towards healthcare professionals like a sewing kit and CPR face mask. However, I prefer to customize and pick a few more items. Please remember these are general tips only. While they are written by a qualified nurse, this should not be considered as a replacement consultation with your travel health nurse or physician. Do not introduce any new medications or supplements without speaking to a qualified healthcare professional, especially if you are pregnant or have pre-existing conditions. discuss any changes, new practices, and individual health concerns based on your personal history with a qualified medical professional before your trip. 

LOVE this Awesome Humans tee from Figs!

what to pack

Small Tweezers/Nail Clippers for splinters, ingrown nails, or general practical use. Small scissors are also very helpful but these usually won’t make it in a carry-on. 

Bandages or Band-aids for minor cuts and injuries. Make sure there are a variety of sizes to keep yourself covered. Most pre-made first-aid kits will come with enough of these to cover a life-time of scrapes, so I remove and rearrange some of these to fit everything else. 

Gauze to clean, apply pressure, stop bleeding, or dress any wounds. Opt for individually wrapped sterile squares to keep things simple and sterile. 

Anti-Septic Wipes to make sure small scrapes or wounds do not get infected. 

Surgical tape is an essential part of the kit that can be used for emergency situations when you need to secure gauze. For some reason I always find random uses for this too like patching up a mosquito net.

ACE Bandage for just in case emergencies like keeping dressings in place or a makeshift sling until you can get professional medical attention. You will only need one or two of these, again usually just for more serious scenarios. 

Anti-Septic Cream like Neosporin for potential cuts/scrapes again to prevent infection. 

Blister Bandages Those shoes you packed you thought were comfortable have now dug into multiple please in your feet? These can be real game changers especially when walking miles and miles traveling.

Digital Thermometer this can be the deciding factor in whether or not to seek further medical attention. In the medical world we consider a fever as an oral temperature of 100 F (37.8 C) or higher. (Mayo Clinic)

Medication for Pre-existing Conditions should be stocked in the first-aid kit. Again, be sure to meet with your primary care doctor before the trip to get all prescriptions and discuss further travel precautions and vaccinations. 

Benadryl or another antihistamine with Diphenhydramine. You never know with new foods or environment if you will have an allergic reaction. 

Pain Reliever like Tylenol, Advil, ibuprofen or whatever pain reliever works best for you.

Pepto-Bismol- for heartburn, upset stomach, nausea, diarrhea. 

(Immodium/loperamide) for emergency moments of diarrhea. In most cases related to food bacteria, you unfortunately need to let it run it’s course to flush the bacteria out. However this is handy in times you need to get on a flight or bus. Make sure to drink plenty of fluids! 

Dramamine for unexpected motion sickness on plane, boat, train. 

Throat Lozenges for soothing the throat. I love Thayers and keep this handy pack next to me at all times on the plane when you are drone to drying out!

Bug Spray mosquitos can transmit a number of diseases including yellow fever, dengue fever, Japanese encephalitis, malaria, and chikungunya- on top of annoying itchy bites. Talk to your doctor about what precautions you may need depending where you are going. 

Anti-histamine cream to decrease itching and swelling from bites. Go for benadryl gel, cortisone cream, or you can usually find a natural one at a health food store.

Sunscreen to avoid sunburn, heatstroke, heat exhaustion and dehydration. 

Other Pro Tips

+Leave a list of any allergies, medical history, current medications, and prescriptions on you in case you need it or get questioned.

+Make a copy and screenshot your travelers insurance. Most have 24/7 services you can call to discuss symptoms with a healthcare professional to advise you on further action. 

+Keep generic medication in it’s original packaging in case customs officials need to check it. 

+I always keep an extra set of some items on me at all times like advil, sunscreen, blister band-aids, and benedryl- in the event you need anything while you’re about and about for the day. 

Once your kit is packed, put it at the bottom of you bag and forget it’s there! You probably won’t have to touch most items in your first-aid kit (I hope you never have to touch any), but it’s best to be safe and prepared for yourself and your travel buddies. For more, check out the full recommended list of supplies from the CDC.

What do you pack in your first-aid kit?  I am always looking for other tips to make travel smooter, especially in the health/safety department! Please comment below or share with me on social media. Here’s to happy, healthy and safe travels - Bon Voyage! 

Sources 

Center for Disease Control 

Diemert, David (2006). Prevention and Self-Treatment of Traveler's Diarrhea. Clinical Microbiolgy Review. 19(3): 583–594. doi: 10.1128/CMR.00052-05.

Mayo Clinic

Natural Supplements I Cannot Travel Without

Traveling can provide

some of the best experiences of your life,

but we don’t usually think about being jet-lagged, experimenting with new foods, and being exposed to new bacteria and bugs. For me, a big component to make sure I do not get sick abroad includes taking regular natural supplements and having various others handy as needed. 

Being holistically minded, I first try to prevent illness from happening, then try natural measures if I am starting to feel something come on. If all fails then I hit my handy first-aid kit. Please note, supplements are not necessary, so do not feel the need to go out and spend a ton of money. I have just noticed over the years what works for me to stay fresh, energized, and healthy abroad!

Please remember these are general tips only. While they are written by a qualified nurse, they are no replacement for a consultation with your travel health nurse or physician. Do not introduce any new medications or supplements without speaking to a qualified healthcare professional, especially if you are pregnant or have pre-existing conditions. Discuss any changes, new practices, and individual health concerns based on your personal history with a qualified medical professional before your trip.

my supplements I travel with

Everyday:

Green Juice Packets- This is a great alternative when you may not be eating as many fresh greens as normal, I start the day with this in a bottle of clean water (hydration is ALWAYS key). 

Probiotics- keep the good gut bacteria in line and help you fight off any potential bad ones coming in (CDC, 2017). I get chewable ones that don't need to be refrigerated while traveling.

Vitamin B12- When consumption of animal foods is very low or absent, the lack of B12 in plant foods makes it’s introduction essential (Rizzo, 2015). I don't eat meat regularly anyways, however in countries where you need to be careful about the meat, this will help get your adequate amount. 

Chlorella- this nutrient dense algae has anti-inflammatory and antioxidant properties as it removes toxins and supports the immune system (Rani, 2018). 

As needed:

Essential Oils- I do not leave my house without the Sage Wellness Pocket Pharmacy. It includes five roll-on essential oil blends for head, pain, cough, stomach and stress. It’s a bit pricey, but it’s worth it and last forever. I usually cannot leave the house without it, (not sponsored). 

Vitamin C- I'll usually try to pill or packet form with water preventatively a few days before I leave, on the plane, and a few days after. They are nice to have if you start feeling under the weather to decrease the severity of a general cough or cold that may arise (Hemilä, 2013). 

Magnesium-  to help with constipation that is very common during long travel days, flights and new food (Bothe, 2017). Check the label for dose and take before bed to give the night to kick in. Say hello to healthy bowel movements in the morning. 

Ginger Tea- has many benefits but I make sure to bring this abroad to help any indigestion, heartburn, nausea, or diarrhea (Shahrajabian, 2019) 

Electrolytes you can add to water in case you do get stomach issues for rehydration 

Melatonin- naturally for sleep to help your circadian rhythm get in-synch with your new time zone, bed/sleeping area or uneasy mindset in a foriegn area. (CDC, 2017)

Other Pro Tips

+You can usually carry on medications and supplements, but be careful with bulk powders when traveling. Keep in original packaging.  

+Stick with pills instead of liquids to prevent a big mess, nobody wants liquids all over your jeans, especially when packing lightly

+Again, I do not recommend introducing any new medications or supplements without speaking to a qualified healthcare professional, especially if you are pregnant or have pre-existing conditions. If given clearance, try supplements and medications at home before you leave to ensure safety. 

There are plenty of other natural tips to support you abroad, however I try to stick with ones that are supported in the data. It’s not worth drastically changing your routine and/or veering too far off the path, especially in a foreign place.

I am always looking for other tips to make travel smoother, so please feel free to share what natural supplements help you abroad! Please comment below or share with me on social media. Bon Voyage! 

xoxo,

Jac

Sources:

Bothe G, Eur J Nutr. (2017). Efficacy and safety of a natural mineral water rich in magnesium and sulphate for bowel function: a double-blind, randomized, placebo-controlled study.  Mar;56(2):491-499. doi: 10.1007/s00394-015-1094-8. 

Hemilä H, Chalker E. (2013). Vitamin C for preventing and treating the common cold. Cochrane Database Syst Rev. 2013 Jan 31(1):CD000980.

Mohamad Hesam Shahrajabian, Wenli Sun & Qi Cheng (2019): Clinical aspects and health benefits of ginger (Zingiber officinale) in both traditional Chinese medicine and modern industry, Acta Agriculturae Scandinavica, Section B — Soil & Plant Science, DOI: 10.1080/09064710.2019.1606930 

Rani, Komal. (2018). A comprehensive review on chlorella- its composition, health benefits, market and regulatory scenario. The Pharma Innovation Journal; 7(7): 584-589.

How To Not Get Sick Abroad

Whether you are traveling for a few days

or few months…

dealing with illness abroad can put a real damper on plans. Although I have stayed clear of any serious illness abroad, (somehow, knock on wood…), I have witnessed travelers deal with everything from broken bones to kidney infections, and even dengue fever. There’s also the glamorous traveler’s diarrhea, the most common travel-related illness which affects up to 69% of travelers (Vilkman, 2016). Take my word here, I have seen clinics and hospitals throughout Thailand, Vietnam and India. I promise you aren’t missing out by avoiding these.

I am definitely not here to scare you, chances are you will be totally fine but let’s face it- things can and occasionally do go wrong on any trip. It’s best to be prepared in case it does so take it from a nurse:above all we want to prevent illness from happening, but be prepared in case it does. 

Please remember these are general tips only. While they are written by a qualified nurse, they are no replacement for a consultation with your travel health nurse or physician. Do not introduce any new medications or supplements without speaking to a qualified healthcare professional, especially if you are pregnant or have pre-existing conditions.

Although all trips are different and may require special precautions (climate, destination, personal health needs), you need to cover your health bases for any trip. To decrease your chances of dealing with any illness and have more peace of mind abroad, here is what you should be considering.

Before Your Leave

Two Months Before you Go

• Schedule a visit with your primary care doctor for a travel focused appointment. CVS and Target Clinics can also provide a specialized travel visit and give most vaccinations if you do not have primary care. Cover vaccine bases, stock up on any home meds, and discuss standby meds such as antibiotics if you are prone to infections like UTIs/GI issues, or acyclovir for cold sores.

• Prepare for this appointment but checking the CDC and WHO to make sure you are up-to-date on immunizations and any other precautions (i.e. malaria or mosquito-born virus precautions). Some vaccinations need to be timed apart and some take a few weeks to build up immunity, so get on the ball here! 

• Check with your insurance company about what will be covered abroad and how billing works. No matter what, I highly suggest getting additional traveler's insurance.

• Start planning some extra cash into your budget specifically for unexpected illness/injury, just in case.

One Week Before You Go

• Start prioritizing your health and get your body ready for a long flight. Start getting adequate sleep and drink plenty of fluids. Don’t save packing and planning details until the last minute, you don’t want to be a stress ball before the trip!

• Stock up on your first-aid kit and any supplements you may want to bring. 

• Start taking any supplements you didn’t take before NOW to make sure your body reacts okay. Again, do not introduce any new medications or supplements without speaking to a qualified healthcare professional.

Night Before the Flight

Vacation starting? Time to celebrate! Before you open that bottle of wine, think ahead before hitting the bars. A hangover on a long flight is not only going to be a miserable way to start your trip, but it will further disrupt your sleep and lower your immune system.

On the Flight

• Sanitize your space. Statistics on how often your tray table is wiped down are terrifying. Pack some anti-bacterial wipes are wipe down the tray and armrests.

• I also like to bring along a nice hand sanitizer. I love this Dr. Bronners Natural Hand Sanitizer spray because it is gentle and has a soothing lavender scent that is relaxing for the plane.

• HYDRATE. HYDRATE. HYDRATE. Low cabin humidity and high altitudes not only dry you out, cause fatigue, and increase jetlag, but can lower your resistance to germs. 

• Schedule sleep to get on your destination’s time zone, rink plenty of water, and check out other ways to prevent jet lag.

• What’s cuter, compression socks or feet so swollen you can’t fit them in your sandals? Rock those sexy compression socks- they improve circulation and decrease swelling during a long flight. Of course get mine from Figs! 

You Made it! Things to Consider Now:

Wash Your Hands. Whenever you can. I don’t need to elaborate here, just do it. 

Be Smart About What You Eat

• E. coli, Shigella, Salmonella, Giardia…mmm no thanks. Undercooked meat and fish are the culprits here so avoid them if you can, unless from a reputable source.

• If water is of questionable quality where you are going, avoid fresh fruits and vegetables. I have seen a few people get really sick this way. It’s not the foods themselves, but the unsanitary water they were washed with. Instead go for cooked vegetables and fruit in peels like bananas, oranges, and avocados. 

• I’m not going to say I haven’t had some questionable street food in my day and have been totally fine. You can find some of the most authentic and tasty options in the streets, just proceed with caution. Look for general hygiene practices among the cooks and where the raw food is stored. Go with your gut - you are the only true judge of your stomach’s tolerance.

Be Smart About What You Drink 

• Try to drink only bottled water, canned, or sparkling options. Even if the locals drink the tap, as a foreigner you may not have the right gut bacteria to protect you. BYOWB (bring your own water bottle) or consider a bottle with a built-in filter to prevent water bottle waste. 

• Fill that bottle or grab an extra one or two in the airport before venturing out- just in case your destination doesn’t have bottled water readily available.

• Be conscious not just of drinking water, but also the water you shower and brush your teeth with. Try not to ingest too much water and brush teeth with sanitary, bottled water if your destination’s water is unsanitary.

• Take caution of drinks that have ice cubes in them- remember these can be unsanitary as well.

• Hot coffee and tea should be fine because boiling kills off the bacteria you are worried about, but make sure that tea is hot and not lukewarm.

Consider your Caffeine: 

Do you rely on your venti Starbucks once or twice a day? Your religious caffeine may not be as readily available abroad. To avoid a caffeine withdrawal headache, grab some to-go packs you can add to hot water. These may also be helpful to fight that jetlag.

Stay Active 

No, you don’t need to go find a gym where you are going, but opt for walking, biking, hiking and trekking when possible! Staying active strengthens your immune system to help fight any potential infections, especially when your normal routine is changed, it’s even more vital. 

Prepare for Quality Sleep 

• Sleep conditions may not always be as expected, so be prepared. Bring layers of clothes you may need depending on temperature. Look ahead to make sure your accommodations have A/C, fans, or heat. 

• Bring a sleep mask and ear plugs. You may not know what prepare for- in a big city you may need to sleep through ambulances and partying all night. In rural areas you may have constant noise of animals outside.

Scare Away Bugs

Oh mosquitos. Besides the annoying and itchy bites, these guys can transmit a number of diseases including yellow fever, dengue fever, Japanese encephalitis, malaria, and chikungunya. Use preventative measures like wearing long layers, using mosquito spray, sleeping under a mosquito net, and taking malaria pills if necessary and advised by your doctor in your area of travel. 

Beat the Sun

Besides sunburn, not handling the sun can lead to heatstroke, heat exhaustion or dehydration. Put on the SPF, cover up, and stay hydrated.

Remember that these are general health tips only. While they are written by a qualified nurse, they are no replacement for a consultation with your travel health nurse or physician. Be sure to discuss individual health concerns based on your personal history with a qualified medical professional before your trip. 

For more information visit the World Health Organization and Center for Disease Control travel page. 

What are your tips and tricks. to prevent illness abroad? I would love to hear! Leave a comment below or find me on social media.

XO,

Jac

Sources:

Center for Disease Control 

Krzysztof Korzeniewski (2017). Travel Health Prevention. International Maritime Health, 68(4), 238-244. doi: 10.5603/IMH.2017.0042

Vilkman,  Katri (2016) Travelers’ health problems and behavior: prospective study with post-travel follow-up, BMC Infectious DiseasesBMC, (16)328.doi.org/10.1186/s12879-016-1682-0

World Health Organization

How to Pack Like a Minimalist

I Promise it Can Be Done,

HERE’S HOW:

Ever come home from a trip to unpack nearly half of your belongings you didn’t touch? All of those cute dresses wrinkled and extra shoes crammed at the bottom of your luggage?

We have all been there. On my first trip abroad to Italy, I remember packing tons of different outfits with shoes, jewelry, and bags to match. I even had three different bathing suits for the three separate days I would be at the beach, and hiking boots just in case I decided to hike the Cinque Terre trail! I quickly realized I didn’t need HALF the things I packed, and that on my next trip I would not be caught lugging anything through airports, onto trains, or up cobblestone paths that I did not need. 

That next year on a backpacking trip through Nicaragua, packing minimally was not just necessary, but something I totally embraced. Everything in my backpacked served a purpose and I felt free from the material items that were taking up space in my bag, and space in my life. That trip changed the way I looked at all material things, and led me to embrace a more minimal life at home and especially traveling abroad. 

The backpack I used for years! This bag got me through two weeks in Nicaragua, three weeks in Thailand, and Vietnam.

Whether your are going for a few days or few months, packing minimally has some major benefits besides having to deal with the hassle of checking bags and lugging them around. You already have a million things crossing your mind abroad… when the train departs, where to go to dinner, how to get to that museum. By keeping your bag simple, you eliminate one less thing to worry about. Overall, less stuff means less stress.

Your travels are about enjoying your experiences and seeing new places, so stop rummaging through your bag. Go see that place and go do that thing!  

only a carry on- this bag has got me through a month in Europe, a month in India, and a month in Asia. YES a month’s worth in a carry on.

To save your arms and keep your travel simple, here are my favorite packing tips: 

THINK LIKE A MINIMALIST

First off, as mentioned, you need to change your mindset. The more you let go of your attachment to material possessions, the more space you will create to make memories and experience new things. No one will notice (or care) if you re-wear an outfit, so be realistic about what you need. Each item you pack should have a purpose and you should LOVE that item! If you are looking for more motivation on going minimal, watch this documentary from The Minimalists, or check out their blog or podcast.

Yes, these are the only pieces of clothing i used for a whole month in asia!

ORGANIZE, ORGANIZE, ORGANIZE 

Use small bags and containers to keep everything organized and fit. Each compartment within the luggage should be like opening a drawer- one for clothes, one for toiletries, electronics, first-aid, etc. 

GET STRATEGIC

Now think of your bag like puzzle. Try to avoid any “dead” space by rolling clothes (this also reduces their chance of getting wrinkled), folding socks and underwear in shoes/purses, and using compression cubes.  There are plenty of hacks on youtube for packing a suitcase, including my favorite way to pack a hat. You may need to play around and rearrange to find the perfect fit. 

it’s like a puzzle! find small spaces to fit items perfectly

compression bags for clothing

you may need to rearrange a few times to find the perfect fit!

CHECK THE WEATHER BEFORE YOU GO

Is it going to be rainy season when you go to Thailand? Winter in New Zealand? Look ahead for the general weather conditions and pack accordingly. Do not prepare for the crazy weather situation that could happen. That’s right you heard me, do not prepare for unexpected weather, as in don’t pack snow boots or a heavy jacket for that 1% chance it snows in southern Italy in August. If it does happen, you can buy weather related emergency gear when you get there- along with everyone else.

STICK TO A COLOR PALETTE 

By staying in a color theme, you can mix & match, layer, and get creative with top/bottom combinations. When I travel, I like to keep things solid in color, neutral, and of earthy tones so I can easily coordinate different outfit options. For example, pack a maxi skirt that matches all tops your bring, and pick tops that can match to multiple bottoms.  Before packing each item, ask yourself if you have a more versatile version.

here i stuck with a black and tan color scheme!

PICK THE RIGHT FABRICS

The last thing you want to do on your trip is waste time ironing or steaming clothes, so they will most likely take residence at the bottom of your bag the whole trip. Pick lightweight garments that don’t wrinkle like cotton and linen, which are also easy to wash and hang dry. This leads me to my next point…

DO LAUNDRY

No matter the length of the trip, try to pack for seven days and wash clothes along the way as needed. Hotels can usually wash clothes for a small fee, find a local laundromat, or wash items yourself in the sink using a wash bag, detergent and hang them dry. 

LIMIT SHOES

This will save you the most room so choose shoes that are comfortable, versatile, and lightweight. I like one pair of sneakers for the plane and for long walking days, one pair of walking sandals, and another pair I can dress up like black sandals, slides, flats, or bootie. Depending on the trip, I rarely pack heels or wedges, save your feet and the room in your bag!

shoes are lightweight, versatile, and able to dress up/down if needed!

CHOOSE ACCESSORIES WISELY

You will most likely end up wearing the same pair of earrings and using the same purse 95% of the time, so do not bring different accessories for every outfit. You also don’t want to worry about losing an expensive or sentimental piece of jewelry or hand bag! Go for one watch (so you are not always checking your phone for time), one pair of sunglasses, one hat, and one or two fun items like funky earrings or a neck scarf to dress outfits up. I always include one scarf that serves as a great makeshift pillow on the plane or shawl for visiting churches or temples. Stick with two purses- one larger tote or backpack for personal items, and one smaller crossbody bag for out and about. 

SIMPLIFY YOUR BEAUTY ROUTINE

First, decided if you can temporarily cut any non-essential beauty practices. Do you need to bring all eight steps of your skincare routine? Can you maybe embrace your natural hair and leave bulky hair dryers and irons at home? If that is out of the questions, check ahead if your hotels/airbnb/hostel provides a hair dryer, or see if a friend has a travel sized one. I am currently obsessed with this cordless and tiny travel straightener that I also use to curl to get the job done! Keep makeup minimal by only bringing one of each product- one foundation, one bronzer, one blush, one mascara, etc. Of course, everything- toothpaste, shampoo, conditioner, and face wash should be travel sized. I like to refill my own products in clear containers, just remember to keep it under 3.4oz!

travel sizes for the win!

USE PRODUCTS THAT DOUBLE DIP

I love getting creative and finding products that double up for other uses- like my scarf that works as a neck pillow, shawl, or blanket. My other go-to’s include coconut oil that can be used as a moisturizer, eye make up remover, and shaving cream. Dr Bronners soap can be used as a facial and body cleanser, shampoo, laundry detergent, and more! I am currently obsessed with Honest Beauty’s magic balm to tame my brows, and also as a highlighter and moisturizing lip balm. A small microfibre towel can be a face towel, back up towel, and used to dry hair or clothing.

Other Pro Tips: 

• Before packing each item ask yourself: is this comfortable? Does it have a purpose? Do I have a more versatile option? Do I LOVE this item? If not, keep it at home. 

• Layer and wear bulky or hard to pack items like sweaters, jackets, or your hat on the plane. 

• Consider packing a compact bag or foldable tote in your suitcase to use for things you buy on your travels (if you plan on it). You can check your suitcase on the way home, and use the duffle as your carry on. 

• Download audio books (I love audible) onto your phone instead of bringing bulky books. 

• Downsize your wallet before you leave. Bring only ID’s and cards that you NEED, and leave old crinkled receipts and your Crate & Barrel gift card at home. 

• At the least, remember leaving extra stuff at home gives you space to purchase that hand-knit scarf or piece of art that steals your eye on your trip! 

Do you have any other tips on packing minimally? I am always looking for other tips and hacks to make travel easier! Please comment below or share with me on social media. Bon Voyage! 

Why Travel Solo

Why I Travel Alone

and why YOU can too.

Do you find yourself lost in your thoughts of wandering streets in a foreign city? Constantly checking prices on flights to basically anywhere? Waiting for the right time when you’ve “saved” enough money, or when your schedule aligns with your friends or family so you can FINALLY start your globe-trotting dreams? Believe me, I can relate.

I was that kid in college with a world map posted on my dorm room wall, pins in all the countries I would one day explore. I had never stepped foot out of North America, but was consumed with wanderlust, constantly daydreaming about traveling new places and experiencing new cultures. A year after graduating college, I finally had the time and saved enough cash to take my first international trip to Italy with my sister. As we walked through the streets of Milan, we turned a corner and found ourselves in front of the Milan Cathedral “Duomo di Milano”, and I was left speechless. It was an out of body experience I had never really felt before, and in that moment I had truly grasped what catching the “travel bug” meant.

The travel bug bit me hard, real hard. From then on, all I wanted to know was how the heck I could keep doing this and where I was going to go next?

Later that year, my boyfriend at the time and I went backpacking through Nicaragua and planned another domestic hiking trip. Cue the tears, we broke up a few weeks before (wah wah). As the trip approached I sat there pouting- instead of being surrounded with nature trekking in the mountains, I’m sitting in my apartment, alone. F*CK THIS. I grabbed my laptop, found a hostel with good reviews in Chattanooga, Tennessee and booked an overnight Megabus trip for $7 that night. I was done waiting around for someone to have adventures with, I realized I was all I needed.

Looking back, maybe I took that first solo trip to escape and not deal with the emotions of a breakup. Maybe I was trying to prove something to him, myself, or everyone else I was “capable”. Whatever the reason was, that first solo trip changed my life (sounds silly, but listen in). I picked everything- where I stayed, what I did, when I ate, when I slept- completely free of anyone else’s biases.

I also found out all of my previous assumptions about traveling alone could not have been more wrong. Instead of feeling overwhelmed, unsafe, alone, or bored, I felt completely free, empowered, and ready to take on the world. Over the next five years I continued traveling solo through Montana, Glacier National Park, Oregon, Spain, Thailand, Myanmar, Vietnam, South Korea, China, and India - and haven’t looked back since.

There are not many things as transformative and liberating as embarking on your own solo adventure. Here’s why:

FREEDOM

Want to see the sunrise over the ocean? Get up. Want to sleep in until noon? Sleep. Want to hike that mountain? Get moving. Want to sit at the bottom and read a book? Take a seat. Want to leave a city and move on? Go. Love where you are and want to stay another day? Stay. (“Okay, we get it”). You are free of what you want to do, when you want to do it. There are few better opportunities to learn exactly what YOU decide.

PERSONAL GROWTH

Catching trains, buses, carrying all of your belongings, currency, and a language barrier can all be very intimidating. Problem solving and figuring out the bumps on the way (they will happen, I promise) is totally empowering and will give you growth unlike any before. To limit these bumps and be fully prepared, here’s your Guide to Solo Travel.

PERSPECTIVE

New customs, food, culture, traditions. You will come back not just with amazing stories, but a better understanding of yourself and the world around you. On my most recent trip to India, witnessing the incredible happiness and community despite impoverished conditions, humbled and challenged me more than I have ever experienced. You are constantly changing your outlook abroad, hopefully bringing this shift with you in everyday life back home.

CONFIDENCE

Let’s face it, overall solo travel makes you pretty badass. After I came home from my first backpacking trip through Asia I thought, “If I can motorbike through Myanmar and figure it out, I can pretty much do anything”. That high you get from traveling solo carries to other parts of your life too. Maybe now you have the self-assurance to pursue dreams you thought before were out of reach or the courage to cut out what is no longer serving you.

TRAVELING ALONE ISN’T REALLY TRAVELING ALONE

Newsflash: you are much more approachable when you are alone. By staying open and talking to others, staying in hostels, or signing up for group tours, I promise you will meet plenty of solo travelers just like yourself. I have met some of the most amazing humans and lifelong friends from traveling, and now have a comfy place to stay with friends all over the world.

Maybe this article was just the nudge you needed to finally book that trip. I look forward to sharing more on mindful, affordable, and healthy travel here on this blog!

Have you traveled solo? I would love to hear about your experience and any advice you have. What are your favorite solo travel tips and tricks? Please comment below or share with me on social media.

XO,

Jac