Author Archives: Our Little Organic Life

Small Space Composting

I try really hard to be as green as possible, but when it comes to composting, I’ve not been able to get beyond buying those green biodegradable compost bags at the supermarket and tossing them into the big brown compost bin provided by the local council a few times a week. Basically I’m letting someone else do my composting for me, and then when I want compost for my plants at home, I go buy the expensive bagged up stuff from the garden centre. (So ridiculous!) So I asked fellow green blogger Kayla Kamp if she’d write something for me on composting, which is one of her areas of expertise. If you’re anything like me and are a beginner at composting and/or you live in a small urban space, the idea of composting can be a challenge. (Rotting food, worms, ewwww.) So my challenge to Kayla was to write something for people like me – beginners who don’t have a lot of outdoor space (or even any outdoor space at all).

I know I’m looking forward to learning more about composting and if you want to learn more too, Kayla blogs over at Ever Change Productions with the idea that we should create more and consume less. For the past 6 years, she’s been striving to inspire others to make use of their waste. Learn more about her story here.

Why You Should Compost – Even Without a Garden

With more people than ever moving into smaller spaces, it’s becoming increasingly important to share the good news that small space composting is possible!

A few years ago I got the composting bug. It seemed like a great way to reduce food waste and to take the next step in my young environmentalist journey. However, there was one small problem – I lived in an apartment.

I did have a little patch of grass that I used for a minuscule container garden, but I knew with all the composting myths that starting a compost bin would be out of the question. Plus, I didn’t have the skills to build a bin or the money for a composting tumbler. But once I get an idea in my head, it holds on tight, so I set out to find a way to a small space composting solution. For cheap.

Optimal Bin Size & Why It’s Important

Before we get too much further into this, let’s go over some composting basics.

The optimal bin size for a home compost pile is 3 square feet (1 square metre). Anything smaller might not heat up high enough to breakdown all the materials or it might lose heat and slow down the process. Air naturally penetrates a pile 18 to 24 inches (45 to 70 cm), which makes a 3 square foot (1 square metre) bin a manageable size.

A larger pile tends to hold too much water, which may create an anaerobic environment. It’s also much harder to turn, so it might be too much for some to manage without special equipment.

Today, there are some pretty creative ways to compost even if you don’t have access to that outdoor space.

What to Compost

Deciding what to compost depends on what composting set-up you use. For example, a common backyard bin needs a certain amount of carbon to nitrogen ratio to decompose efficiently. These are often referred to as greens and browns, but if you use a Bokashi fermenting process, you’ll only need nitrogen-rich ingredients. Worms need both carbon for bedding and nitrogen for food. But there are certain foods they can’t eat and certain bedding materials cause the bin to heat up as they break down.

Carbon, often referred to as browns, are the dry materials and nitrogen are the green, fresh materials. In a common outdoor compost bin, greens provide protein and moisture for organisms. The browns allow airflow throughout the pile and provides energy for organisms. To start off your pile it’s safe to add the same amount of brown material as you do green. The ideal ratio is 30 parts carbon to 1 part nitrogen.

Piles with too much nitrogen tend to smell sour, because the excess nitrogen converts into an ammonia gas. Carbon-rich piles break down slowly because there’s not enough nitrogen for the microbe population to thrive. See this list of comprehensive composting materials for inspiration.

Small Space Composting Options When You Have No Garden

If you don’t have a backyard, you might think small space composting isn’t an option. Fortunately, that’s not the case. Depending on whether you have a balcony, there are a few composting options that don’t require a yard or garden.

Worm Bins

Some people might prefer a wormless composting system, but plllleeeease give the worms a chance. They’re such hard workers and really easy to manage. If you manage the bin correctly, they won’t even bother you. They’re as happy as can be, just to hang out and eat without saying a word.

Worm composting, or vermicomposting, is perfect for composting indoors. All you need is small plastic tote. I’ve even made a vermicomposting system using three cat litter buckets. You can read more about my vermicomposting system here.

If you decide to go this route, here is an affiliate link to Uncle Jim’s worm farm. They have great customer service and products. I will get a small percentage from each sale at no additional cost to you.

Pros

-Fits in small spaces
-Doesn’t need to heat up
-Doesn’t require turning
-Worms do all the work
-You get to play with worms! (This could also be a con, depending on your point of
view)

Cons

– Materials you can compost are limited
– They can’t eat some foods and some bedding materials will heat up the bin

Electrical Composter

Now this might blow your mind; it certainly did mine, but there is something called an electric composter. And if you have a serious aversion to any to the creepy crawliness of composting, then this might the answer for you. Seriously, this thing is so low maintenance. With a few hours and pushing a couple of buttons, you can have finished compost.

Pros

– You have finished compost in hours
– Perfect for people who don’t have much to compost
– Doesn’t require carbon-rich materials
– Can compost meat and dairy

Cons

– Can’t compost many scraps at a time
– Requires electricity
– Fairly expensive composting system
– Doesn’t have as many nutrients as traditional compost

Bokashi Buckets

Bokashi Buckets don’t follow other composting rules. Most of these other methods use aerobic decomposition. The bokashi system uses anaerobic, meaning it doesn’t use air to complete its decomposition cycles. The anaerobic component of bokashi buckets, means it doesn’t compost all the way. Instead, it ferments. At the end of the cycle, you have to bury the fermented ingredients, which might not be ideal for apartment dwellers. You can learn more about the bokashi bucket here.

Pros

– Fits in a small space
– Doesn’t require carbon-rich materials
– Can compost meat and dairy

Cons

– Doesn’t produce finished compost
– Requires burial to finish the composting process

Composting Options When You Have a Small Garden

If you have a rental home, duplex or even some apartments, you might be lucky enough to have a small yard. Although, the former options are totally open to you, you might have a couple more composting options.

Like I mentioned before, the optimal compost bin is only 3 feet (1 metre) wide. Before you set up any kind of composting bin, be sure to ask your landlord. There are tons of benefits for compost in the short term, but the long term benefits far outweigh any benefits of synthetic fertilizer.

Compost Bin

The optimal compost bin is 3 feet by 3 feet (1 square metre). You can build your own compost bin with unlimited materials, such as scrap wood, fence panels, even garden fence wire.

If you have the space, a compost bin is the best option because it’s the optimum size.

Other systems have other ways of dealing the lack of proper space, but a compost
bin is the perfect set-up.

Pros

– Can be made with any kind of structure
– Efficient compost

Cons

– Requires more space than some other systems
– Requires proper turning and water maintenance

Compost Tumbler

If a compost bin is out of the question because of space or other reasons, a compost tumbler is a good substitute. The tumbler requires similar conditions to a standard
compost bin.

Pros

– Easier to turn
– Doesn’t require a lot of space
– Doesn’t require permanent alterations in your yard

Cons

– More expensive than a compost bin

Green Cone

A green cone uses solar power to speed up the composting process and is able to compost 2 pounds of food per day. Not only does it compost more food in a shorter time frame, but also it can compost vegetable scraps, raw and cooked meat or fish, bones, dairy products and other organic food waste such as bread and pasta.

The Green Cone Composter has a basket installed below the ground, which forms the base for an above ground double-walled solar chamber with an access lid. The Green Cone Composter stands 26 inches above ground level and extends 18 inches below ground level. Access is through an 8-inch diameter hole in the top of the solar chamber, which is sealed by a hinged lid with a security catch.

Learn more about the Green Cone Composter here.

Pros

– Composts food quickly
– Doesn’t require carbon-rich materials
– Composts up to 2 pounds of food per day
– Can compost vegetable scraps, raw and cooked meat or fish, bones, dairy
products and other organic food waste such as bread and pasta

Cons

– Requires a yard
– Requires a hole in the yard

Small space composting is possible! If you’ve been looking for a sign to start composting, this is it! If you’re not quite sure, which of these composting options are best for you, take this free composting quiz. I’ll be checking back on this post, so feel free to leave any questions you have below.

9 Hidden Treasures of Naples & The Amalfi Coast

A trip to Naples and the Amalfi Coast makes an exceptionally special holiday, either as a family vacation or as a romantic holiday – even as a honeymoon. And while you don’t see too many children around – particularly the Amalfi Coast towns – its also a very child friendly place to visit, so you shouldn’t hesitate to travel there with a child.

1. Naples

Naples itself is an absolute gem of a city, despite its rough reputation. We started our journey to the Amalfi Coast by flying into Naples and staying overnight there, allowing some time to explore the city. We stayed at one of the city’s elegant old seafront hotels which still served afternoon cocktails and our grand room had excellent views of Mt Vesuvius across the Bay of Naples.

IMG_3941

IMG_3946

IMG_3947

This city’s architecture is haunting in its faded grandeur and there’s no better way to get your bearings than to take one of the Hop-On, Hop-Off City Sightseeing bus tours which has routes that take you far further than you’d ever venture on your own and you can see some some of the grand, crumbling old villas and spectacular vistas up in the hills above Naples.

IMG_3975

IMG_3976

IMG_3978

IMG_3979

IMG_3981

IMG_3982

IMG_3985

IMG_3995

IMG_4002

Its actually quite hard to go wrong eating in Naples, we found, as nearly every small restaurant offered excellent homemade pizzas, pastas and seafood (we went shortly before I became vegan) and it was all very inexpensive. Just follow the locals. There is an element of roughness to Naples but in all honesty, we found it to be the best food we had on our trip and the people were so friendly.

2. Positano

We based ourselves in Atrani, just a few minutes walk from Amalfi which made an exceptional base for exploring the rest of the coastline via the frequent, reliable and cheap ferry services. Positano is spectacular, although much pricier than Atrani or Amalfi. The shopping in Positano is great too with lots of (tasteful) lemon-themed souvenirs and its also home to my favourite beachwear company, Antica Sartoria.

IMG_4028

IMG_4037

IMG_4038

IMG_4039

The beach is quite sharp and rocky so I recommend taking a pair of swim shoes with you to save your feet being shredded.

IMG_4041

IMG_4042

IMG_4043

Positano is definitely a great place for lounging around, people watching and enjoying an Aperol Spritz or two, while admiring the architecture and walking up winding streets to check out the beautiful ceramics and handicraft shops.

IMG_4047

IMG_4050

IMG_4060

3. Atrani

Our balcony had a spectacular view of the town – pretty much the same view as the cover of the Lonely Planet guide. We rented an apartment so we could keep our 15 month old daughter to her usual routines. Most of the restaurant food we tried was okay but felt like a bit of a letdown after the food in Naples, so we mostly cooked our own food in the apartment, shopping in the little local shop for our ingredients. The basil leaves (as shown below) looked nothing like the basil we buy here in the UK, but tasted amazing and the tomatoes and fresh mozzarella (my pre-vegan days) were both so simple and delicious, so we mostly lived on insalata Caprese and the local pasta, scialatelli. The central square in Atrani is quite peaceful and picturesque – we were there one evening as it was being set up for a wedding. All the locals in the apartments above the square hung out beautiful linens off their balconies to make the square look more wedding-ey and rose petals were strewn everywhere. We lingered for a bit to gawk at the wedding preparations as our daughter ate freshly cut up ripe red strawberries – the local cafe owner was always giving her little cups of these as a treat. As evening drew in, hundreds of little candles were placed everywhere on the ancient steps and as it looked like guests were arriving, we disappeared to our temporary home, far enough away to have a quiet night. While there is nothing specifically to “see” or “do” in Atrani, it is simply a beautiful and peaceful spot where we would happily return in future.

IMG_4133

IMG_4134

IMG_4146

IMG_4148

IMG_4152

4. Ravello

Ravello is a town with an unworldly feel about it – like a Hollywood imagining of Italy, its so perfect. Perched high in the mountains above Amalfi and Atrani, it is accessible by a terrifying bus ride which feels like it takes a ridiculously long time considering its only around 7 kilometres away. The winding mountain roads mean the journey is roughly half an hour, but is completely worth the effort. The beautiful unspoilt town is famous for its carved cameos, but there are many other artisan shops there as well, although you get the feeling much of the town really is there for tourists. We went on a Tuesday, which was market day. The market itself is fairly unremarkable – practical things for the locals to buy, a bit like a travelling Poundland – but there are also lots of food producers and we would have bought some fresh fruits and vegetables if we weren’t planning to hike back down to the coast. I think Ravello would be a beautiful place to stay for a night or two as the town is immaculate and the views from some of the small private resorts just outside the town are breathtaking.

IMG_4239

IMG_4193

IMG_4194

IMG_4195

IMG_4196

IMG_4197

IMG_4198

IMG_4202

IMG_4204

IMG_4205

IMG_4207

IMG_4208

IMG_4209

5. Valley of the Dragons (Valle del Dragone)

The Valley of the Dragons is an amazing walking route (perhaps more of a hike really) between Ravello, way up in the mountains all the way down to Atrani. We chose to walk down the valley rather than up, which I recommend you do, but the walk was simply spectacular. We packed our 15 month old daughter into the Ergobaby carrier and strapped her onto my husband’s back and after a morning walking around Ravello, we gently made our way down the path, through the splendid lemon groves (covered in black netting) where many of the famous Amalfi lemons are grown, and down into the labyrinth of ancient streets of Atrani. Take a simple picnic (a sandwich or protein bar and lots of water) with you if you can and stop somewhere under a lemon tree on your way down to enjoy the view. Although there are lovely stairs for the first part of the journey down the hill out of Ravello, most of the route is dusty and there aren’t really any designated picnic or resting spaces. But it’s fairly relaxed and you won’t see many people on your walk, so just take your time, enjoy the beauty of the place and stop where you need to. I’d recommend this only for hikers with good mobility as it is quite steep and fairly rough and rocky in places.

IMG_4210

IMG_4212

IMG_4213

IMG_4214

IMG_4216

IMG_4217

IMG_4218

IMG_4219

IMG_4222

IMG_4224

IMG_4226

IMG_4227

IMG_4228

IMG_4230

IMG_4232

IMG_4233

IMG_4236

IMG_4237

6. Amalfi

There are three things you must do in Amalfi.

You must rent a beach chair on one of the private club beaches along the waterfront. There is a public beach, but its not a very sandy beach, and it can get hot in summer, so I suggest spending the €10 to rent a beach chair and have access to clean loos, changing rooms and a waiter to bring drinks and snacks to you at your convenience.

IMG_3466.JPG

In the late afternoon, head up to the Piazza Duomo, near the fountain and head into pasticceria Andrea Pansa to buy a box of sfogliatelli. These heavenly pastries (again, so NOT vegan!) come in lemon and orange flavour and are a local specialty. We sometimes ate them in the square with a cup of coffee, but often would take a couple back to our apartment to have after dinner.

IMG_4137

IMG_4138

Finally, take the time to check out the beautiful Amalfi Cathedral (Duomo). It costs around €3 to go inside. I didn’t take photos because I don’t really like taking photographs inside churches, but the inside of the church and its garden is absolutely spectacular (showing that Amalfi was once an extremely wealthy town) and it’s worth putting aside around 45 min or for this visit.

7. Capri

You don’t absolutely have to go to Capri. But why not see the spectacle while you’re there? Its not part of the Amalfi Coast, rather Campania state, like Naples. The food is all horribly overpriced and not particularly outstanding. But there is a charming old Hollywood style glamour there, reminiscent of Monte Carlo, with a slight hedonistic atmosphere, so if you like that 1950’s glamour vibe (think big Sophia Loren hats) then make the time to go. Unlike the other destinations we travelled to along the coast, we plumped for a more expensive boat trip this time, but they took the time to go around the island and pause at the beauty spots for photographs, which we felt was worth it. You can just get a cheap ferry there, however, if your budget is limited. I’d recommend that if you are on a tighter budget that you also take a picnic lunch with you to eat on a park bench somewhere, as you’re going to spend around €10 on a cup of coffee, and restaurants are prohibitively expensive, although that being said, we did splurge on a nice lunch out.

The ferries arrive in at Marina Grande and there is a funicular which takes you up to Capri Town.

IMG_4125

I enjoyed seeing the local designer clothing shops which were utterly unique compared to the usual designer chains (which you can also find plenty of in the town).  The highest concentration of shops is along the Via Camerelle.

Our favourite part of our visit was actually getting away from the main part of the town and just wandering amongst the old streets with glamorous villas and gardens tucked in behind.

8. Salerno

Salerno isn’t strictly speaking on the Amalfi Coast but its easy and inexpensive to get there via ferry boat and I think makes for a fun change from the constant near-perfect imagery you experience in the Amalfi towns. Salerno is a bit gritty and not really so much focused on tourists, but it has a vibrant buzz and it feels like a real place where real people live.  As ever, take a ferry there. Once you get past the tired marina, you’re welcomed by a lovely seafront garden promenade.

IMG_4153

IMG_4154

IMG_4170

There are lots of lovely places to stop for delicious food, wine and gelato, and the city has a vibrant historic centre with crumbling old architecture, laundry hanging across alleyways, palm trees and all the lovely typical Southern Italy stuff you expect. Unfortunately we were there on a Sunday and the city really was quite closed for business, except for one outstanding seafood restaurant we found by accident in a square which we could probably never find again if we tried! (Actually I did write down the details in a journal somewhere which I have misplaced and when I find it, I’ll update this post with the address.)  You just rock up at a table and they bring you plate after plate after plate of food – no menu, no ordering.  I think the whole meal with wine came to no more than €45 for the two of us and our daughter just nibbled off our plates.

IMG_4158

IMG_4157

IMG_4156

IMG_4169

IMG_4168

IMG_4166

Make some time to visit the Norman built Salerno Cathedral dedicated to St Matteo, which is considered by many to be the most beautiful medieval church in Italy.

IMG_4159

IMG_4162

IMG_4163

IMG_4164

The church is guarded by these lions at the Porti dei Leoni at the grand 12th century entrance to the cathedral. I feel for the poor mama lion on the left!

9. Sorrento

Sorrento is the sunny, cheerful buzzy gateway to the Amalfi Coast. We stopped here for one night before heading back to our flight home from Naples. We arrived via the harbour to this glorious welcoming view.

IMG_4242

IMG_4260

We chose to make the steep, winding walk up the hill with our luggage (we are light packers) and our daughter’s stroller (what were we thinking?) but there is also a set of stairs taking you straight up to the town. And there were also taxis to take you up the hill too, obviously.

Once you get to the top, this lemon bright almost kitschy town awaits with lots of coffee shops, touristy alleys selling all things lemon-related you could imagine – tea towels, soap, limoncello, magnets. But there are also some artisan shops selling the beautiful marquetry music boxes for which Sorrento is so famous. We didn’t buy anything but really enjoyed the whole vibe of the town.

IMG_4252

IMG_4250

IMG_4248

We stayed at the Plaza Sorrento which has some eco-credentials (I have no idea what those were meant to be as it seemed fairly conventional to me) and it was very clean, comfortable and conveniently located with a lovely rooftop bar and pool with spectacular views. They also set up a lovely little cot for our daughter to sleep in. I think I’ll finish by saying that we ate a lot of gelato on that trip. A lot. Every. Single. Day. But this gelato below at Gelateria Zini was by far and away the best we had – all made by the owner and sold with passion by the owner who let us try lots of her amazing flavours.

IMG_4246

IMG_4245

So where next? We are off to Canada and then Europe again this summer to spend some time in France and Germany (and possibly Switzerland), but after that we are thinking somewhere a bit further afar. Depending on finances we might go on our current dream holiday to Costa Rica but have also been looking at some cheap Thailand Holiday Packages for 2018/2019. If you’d like to learn more about how we travel, check out our other articles for eco-friendly travel tips.

This post was a collaboration with Destination2.co.uk 

Stuff You Should Never Put Down the Drain

Those living in rural areas with their own septic tanks have probably always been pretty conscientious about what they flush down the loo. If only because when something goes wrong, it’s pretty expensive to fix and you’re the sucka who’s gotta pay for it. But those of us in cities and towns whose waste just goes into the sewer system are generally pretty relaxed about what goes down the drain. Wet wipes, nappies, tampons, condoms, cooking fats and oils and coffee grounds.

I’ve always been fairly conscientious about using household cleaning products that won’t harm the water table after being poured down the drain, but lately I have become incredibly aware of other more…tangible problems in our sewers and waterways, as last September (2017) barely a couple of miles from my home there was a huge disgusting fatberg found in the sewers of Whitechapel which weighed over 130 tonnes and was over 250 metres long. (If you’re curious about seeing a chunk of the Whitechapel Fatberg, there’s a free display in the Museum of London and I’m going to check it out…I think that’s called abjection folks.)

“A fatberg smells like rotting meat mixed with the odour of a smelly toilet.” – Thames Water Sewer Network Manager, Alex Saunders

So it got me thinking about not only what we shouldn’t be putting down the drain, but what can we do to make sure that these items aren’t only not clogging up the sewers, but not impacting landfill either, nor contributing to the Great Pacific Garbage Patch. UKDN have produced a list of the Drainage Dirty Dozen – items you shouldn’t be putting down your drain – and there’s a fantastic poster you can download, print and pop into your loo or kitchen. Its particularly handy if you run a cafe, community centre or other business where you can’t personally monitor what is going down your drains. As you’ll see from the list, there are quite a lot of things you really shouldn’t be putting down the drain, but here are my top 5 swaps you can make to reduce the impact you’re having on our environment and on your local sewer system.

1. Wet Wipes

The Problem: Okay, these are the nasties which, combined with grease and fats in the sewers, are mainly responsible for the creation of fatbergs and similar deposits. As a parent, think about how many wet wipes you use with your child. Even the “flushable” ones are bad. I used disposable Water Wipes with my daughter when we were out and about, as they were chemical-free and safe for her skin. But they weren’t any better in terms of environmental impact when it came to their disposal. I’m pretty sure that I always wrapped them up inside the dirty nappy before disposing of them in the bin, but I’ll bet there were at least a couple of times when I wasn’t thinking and tossed them down the loo.

The Solution: When my daughter was a baby, we used only DIY wet wipes at home and if I knew then what I knew now about wipes, I’d have bought a small wet bag and used them on the go as well as they’re so easy. You can make them to fit any budget – if you’re on a tight budget you can make them by ripping up old flannels and following my recipe in the video below. If you have a bigger budget, these Norwex baby body cloths are great and as they’re embedded with antibacterial silver, they limit bacterial growth so you only need to run them under the tap before and after use (then throw them in a 60 degree wash when you get home).

2. Nappies

The Problem: I have to admit it boggles my mind how on earth nappies are getting down the drain. Surely nappies are too big to flush? Nevertheless, they seem to be getting down there, so obviously someone is flushing them. The obvious answer here is…don’t flush your nappies down the loo. But the overall environmental impact of nappies is pretty harsh. Its estimated that in the UK 8 million nappies are being thrown away per day. Each one of those 8 million nappies per day takes around 500 years to degrade in landfill. I’ll let you do the math and think about the environmental consequences of that.

The Solution: One way you can minimise the risk of nappies ending up in landfill or sewers is by swapping to cloth nappy use – full or part time. By using cloth nappies you’ll also make a savings of around £500 per child. Most nurseries I’ve spoken to are really happy to use cloth nappies if you kit them out properly, so even if you’re not a stay at home parent, you can still use cloth nappies easily and benefit from their environmental and cost savings. We used AppleCheeks nappies as we found they worked best and had the best range of sizes, but there are lots of brands out there to fit all budgets and you can try out the different brands before committing to purchasing by visiting a nappy library. There are even brands out there producing hybrid cloth nappies which, while still creating some disposable waste, make travelling with cloth nappies totally possible. You can also do what we did, which is use cloth at home and in the local area, but eco-disposable brands (like Bambo and Naty) when travelling.

apple cheeks cloth nappies

3. Tampons

The Problem: We’ve all done it. (Well, those of us who use tampons, sorry boys!) We’ve all been in a public loo without a sanitary waste bin and just flushed our tampon. Its so easy to do…and they’re soooooo small. What harm can they do? Tampons are designed not to break down when they get wet (that’s how they, urm, do their job so well) and let alone worrying about the sewer, they’re probably going to clog your drain – very quickly. So even in North American and the UK, with our more robust plumbing, its still a big no no.

The Solution: Tampons are a cocktail of glyphosate, dioxin and chlorine, which is not

which of the following do you flush or pour down your bathroom drains?
really anything you want up your Queen Victoria. There are natural and organic brands of tampons available, but OMG when I made the swap to a menstrual cup, it was awesome! No irritation from constantly changing tampons all day, no worries about leaks and I could just go about my day without actually constantly remembering I was having my period. They’re made from medical grade silicone and so they’re easy to clean and sterilise between uses month to month. There are two sizes – size 1 for those of you who haven’t popped out babies and size 2 for ‘post childbirth’ women or women over 30. If you’re a really heavy bleeder, you can always pop on a pair of period pants which will absorb up to 1.5 tampons worth of blood (and yes, they also work). What I like about menstrual cups and period pants is that they are both better, easier and more comfortable and easier than the conventional solution. And of course cheaper. A good menstrual cup costs about $35/£19 and will last you for 10 years. (The 3rd solution is “mama cloth” which is homemade cloth sanitary pads you can get on Amazon and Etsy. Don’t bother unless you like feeling awkward, uncomfortable, a bit smelly and constantly worrying about leaks. Then go for it.)

4. Medications

The Problem: When we don’t finish medications (prescription or otherwise) we really don’t want them sitting around – especially if we have kids or vulnerable people in the house who could accidentally ingest them. If you flush your unused or expired medication or crush it up and pour it down the drain, those chemicals will leach back into your drinking water and the environment. Rather shockingly, the US FDA actually suggests that you SHOULD flush dangerous medications down the toilet (granted, its better than a child accidentally ingesting it) but really this is shockingly poor advice, as those drugs are going to affect the water table and even relatively safe drugs like the oral contraceptive pill will add hormones to the water which aren’t filtered out when water is prepared for consumption by treatment plants.

The Solution: The Pharmaceutical Services Negotiating Committee sensibly advises

UKDN_HYEFAOTF_Infographic_Final
that you should always dispose of unwanted medication at your local pharmacy or police department as they will have access to medical waste disposal units. You should be aware that pharmacies are required by law to take back unwanted medicines from patients and it is their responsibility to arrange for safe disposal. For minor health conditions you may wish to look at more natural alternatives rather than pharmaceutical solutions for every small ache and pain. A great solution to ensure you’re putting your money where it needs to go when looking at natural health solutions is by reading PubMed research papers where there you can find plenty of high quality research providing evidence (or lack thereof) on natural remedies. My one caveat to this is that gold standard research is expensive and in many cases, the people with the money to spend on research (pharmaceutical and chemical companies which sponsor and fund many academic research projects), don’t necessarily wish to investigate low cost or free natural alternatives to their own products. Just because a natural alternative doesn’t have evidence supporting it doesn’t mean that it doesn’t work (although it may not) – it means that the study may have been flawed (the wrong subspecies of botanical used, etc.) or that there hasn’t been any study conducted at all. Don’t worry though, there are usually plenty of natural options with good supporting gold standard evidence in their favour and this is where I would recommend someone puts their focus.

5. Grease, Oil & Cooking Fat

The Problem: Okay, so back to fatbergs. Its also not the big mega fatbergs you need to

UKDN_DYPTFDTS_Infographic_Final
worry about – you also need to worry about smaller fatbergs forming in the sewer pipes underneath your property…which YOU are liable for (see here for details about which pipes are and aren’t your responsibility). Okay, so we don’t want local domestic fatbergs and we don’t want big urban fatbergs. But what are they? Can’t we just melt them with the hairdryer or something? Well, no, because they’re not just fat and baby wipes stuck together. Here comes the science! Fatbergs are more of a hard soap-like compound. They’re formed when the fats you pour down the drain go into the sewers and break down into their component parts of fatty acids and glycerol and bind to calcium (created from the corrosion of concrete amongst other things – or if you live in London where ISN’T calcium present?) which is found in the sewers. They then form stalactites and have to be ‘mined’ away like the Whitechapel ones have been.

The Solution: I have two solutions for you. The first is to not cook with so much fat. Do you really need to deep fry everything? Honestly despite what the popular media is saying about fat being the new broccoli or whatever, fat in its refined form (oils and other forms where it has been extracted from its whole food state) is not that good for you and is a pro-inflammatory food. I’ll admit that yes a bit of olive oil makes food taste lovely, but if you’re using more than a couple of teaspoons which are absorbed into the food you’re cooking then maybe you need to give pause for thought. But if you insist on making grandma’s deep fried apple fritter recipe and have a load of leftover oil or you’ve cooked a Sunday roast and there’s leftover ooky fat at the base of your roasting tray, you’re going to have to dispose of it in your household garbage and not by pouring it down the sink…or (like I see some London housewives doing) by taking it outside into the street and pouring it straight down into the storm drains!

This post is a collaboration with UKDN, the UK’s market leader in the wastewater industry.

How to Make Golden Milk

I’ll admit that golden milk isn’t my drink of choice when it comes to flavour as I’m not the biggest fan of turmeric (outside of a curry). But this antioxidant powerhouse of a drink provides a range of fantastic health benefits for its anti-inflammatory properties. I suggest that if you’re using powdered turmeric, that you make sure you are using a fresh, organic brand which will have higher levels of the active phytonutrient curcumin.

It might seem a bit gross adding a bit of pepper like I have here, but the addition of the piperine (the active phytochemical in the black pepper) by freshly grinding some pepper into your drink, will boost the bioavailability of the curcumin by up to 2000%.

I’ve also added cinnamon and a fine dusting of nutmeg for added flavour (I think these make the golden milk more tasty) and provide added anti-inflammatory benefits, but if you don’t like cinnamon or nutmeg, you can leave these out.

Here’s how I make mine:

Ingredients:

Directions:

  1. Place your turmeric juice or powdered turmeric into a saucepan with the plant milk and gently simmer for around 10 minutes.
  2. Before serving, sprinkle on some freshly ground pepper and stir in the sweetener. Then strain it into a glass or mug and drink whilst warm. Grate nutmeg on top.

If you want to find out about the effectiveness of curcumin, I encourage you to read the resources referenced below. Enjoy!

Resources

  1. Prasad, S., Tyagi, A. and Aggarwal, B. (2014). Recent Developments in Delivery, Bioavailability, Absorption and Metabolism of Curcumin: the Golden Pigment from Golden Spice. Cancer Research and Treatment, 46(1), pp.2-18. Available at https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3918523/ [Accessed 21 May 2018].
  2. Whfoods.com. (2018). Turmeric. [online] Available at: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=78 [Accessed 21 May 2018].

5 Healthy Plant Based Breakfasts

Its been over a year and a half since I moved to a plant based diet and I can’t tell you how much I’ve looked forward to every meal since that day. With the abundance of vegan processed foods on the market these days, its certainly easier than ever to eat a fairly junky plant based diet, so just like everyone else, even vegans need to be conscientious about healthy eating. I certainly adhere to an 80/20 rule. I eat whole, plant based foods 80% of the time, leaving 20% of the time for the occasional bit of whatever-the-heck-I-fancy food (although always vegan)! Here are a few of my favourite healthy plant-based breakfasts.

All the recipes below contain fairtrade organic ingredients and this article has been sponsored by Atlist, a fantastic new platform to help you with all the ethical shopping inspiration you could ever want.  Find out more about Atlist or sign up here.

OOJZ2E0

1. Smoothies

Smoothies are a great way to cram in lots of antioxidants and vitamins into your diet. I recommend buying organic fruits where possible, as while the vitamin content of conventional produce is similar to non-organic, antioxidants are found in much higher concentrations in organic produce. Although the addition of a frozen banana will give an excellent milkshake-like texture to your smoothie, frozen avocado will do the same whilst adding healthy fats and it won’t affect your blood sugar as much. Add as many frozen berries as you care to, along with a splash of plant-based milk and a spoonful of your favourite nut butter, for some protein. Smoothies are also a great place to hide a scoop of protein powder too. My favourite recipe is:

  • 200 ml cashew milk
  • 1 scoop vanilla protein powder (or a teaspoon of your favourite nut butter)
  • half a frozen banana (or half a frozen avocado)
  • large handful of frozen strawberries
  • heaped teaspoon of inositol powder (to help lower blood sugar)

Blend all that up in a high speed blender for 1 minute until you have a thick, creamy strawberry milkshake-like appearance and enjoy!

2. Toast & Scrambled Tofu

Learning how to make scrambled tofu made the transition to a plant-based diet much easier for me, as I used to enjoy scrambled eggs from time to time as a weekend breakfast. You’ll need to crumble half a block of extra firm tofu (I recommend fermented tofu if you can find it) into a bowl and add 1/3 tsp of turmeric powder, 1 tsp olive oil and a pinch of sea salt. Stir it all up and let it sit for a few minutes while the turmeric really stains the tofu. Then toss it into the frying pan and heat it up and serve it with your toast of choice – I like sourdough. You can also add some Indian black salt for a more authentic eggy flavour. The turmeric adds a great source of antioxidants to this dish, but if you add some black pepper to your eggs just before serving, you’ll increase that even further because the pipeline in the pepper boosts the bioavailability of the curcumin in the turmeric by up to 2000%.

overnight-sweet-potato-oats

3. Overnight Oats

Overnight oats will rock your world if you’re always busy and never have time to make breakfast in the morning. Everyone’s worried about carbs these days, but there’s no reason to fear oats as they contain beta-glucans which help prevent our blood sugar from spiking when we eat them. And of course oats are a great source of fibre, with regular consumption being associated with smaller waistlines and a reduced risk of obesity.

Get yourself a good mason jar – something with a lid that won’t fall off in your handbag. Buy a big bag of organic Scottish style porridge oats (they work better than the jumbo oats) and fill your freezer with your favourite frozen berry. There! Now you have no excuse not to eat breakfast ever again.

The easiest overnight oat recipe I can suggest is to take your mason jar and fill the bottom 1/3 with a layer of frozen berries, then add 1/3 oats (you can add some dried fruit and nuts here if you like) and then top the final 1/3 of the jar with more frozen berries. Now grab your favourite plant milk (I make my own because its so cheap and easy to do so – get the recipe here) and fill the mason jar just until you cover the top of the oat layer. Put the top on the jar, stick it in the fridge and forget about it until tomorrow morning when you go to work. Of course, the beauty of this recipe is that you can add whatever you like – dried fruits, spices, coconut yogurt and even a dab of almond butter. There are no rules! Pinterest is filled with delicious overnight oat recipes to inspire you and I can highly recommend apple pie overnight oats!

rezel-apacionado-362238-unsplash

4. Coconut yogurt with berries, nuts & seeds

Some people really just aren’t breakfast people, and if that sounds like you, this may be your ideal breakfast. Even if you’re not too organised about preparing food ahead of time, you can grab a pot of coconut yogurt on the go, along with a box of blueberries and a bag of your favourite raw, unsalted nuts, and just graze away all morning long. If, like me, you try to prepare your own food and don’t want to buy too much packaged stuff, just load up a mason jar with fresh berries (maybe a few slices of banana) and drizzle with a couple tablespoons of coconut yogurt and sprinkle with a few chopped up lightly toasted almonds or raw walnuts. Throw in some chia seeds for some extra omega 3’s and fibre too. If you don’t like buying out of season fruit, you could buy bags of frozen berries (like I do) and prepare it all in a mason jar the night before. Berries are a really low glycemic index food and are packed with antioxidants, so this breakfast is great for anyone trying to keep their blood sugar balanced (just make sure you stick to berries and avoid adding other high glycemic index (GI) fruits like banana, mango or pineapple).

5. Smashed Avocado on Toast

Seriously, who doesn’t love avocado toast? (Well, my husband actually.) But I’m fairly certain that everyone else in the world has the potential to love smashed avocados on toast. Avocados are full of healthy fats like omega 3’s and oleic acid, vitamin K and they are a low glycemic index food as well as a good source of fibre. If, like me, you live in an area where the quality of the avocados isn’t very dependable, you can now buy bags of frozen halved avocados, which is helpful for portion control too. (I recommend Mexican hass avocados if you can get ahold of them. ) You can bring out the required number of avocado halves, thaw them overnight, give them a good smash (using a bowl & fork – nothing fancy) with a pinch of sea salt and maybe some dried chilli flakes if that’s your thing (it’s my thing) followed by a squeeze of lime juice and roughly pile it onto a slice of toast – it’s particularly good on Poilane bread if you can get your hands on a loaf of that, but any sourdough will do. A sprinkle of dukkah is a delicious addition too.

Sources: World’s Healthiest Foods, Science News, NutritionFacts

Photo Credit: Avocado on Toast image by Maggie Lynch, Overnight Oats image by Jourdan Bourke, Photo by Rezel Apacionado on Unsplash

10 Ways to Make Your Holiday Eco-Friendly

Travel is a big part of life in our family and we try to incorporate many of the environmental sustainability principles we use at home when we go on holiday. Here are my top 10 tips for planning an eco friendly holiday.

1) Use a dedicated eco travel agency or holiday provider

There are a number of holiday travel providers which specialise in eco friendly holidays and destinations. Its great that businesses like this exist to help get you to remote or difficult to get to eco-luxury destinations, but to be honest, if you have the time to do a little planning, there’s no absolutely reason that you need to use one of these services, especially if you are travelling on a budget or if you want to travel to a conventional destination or resort. Remember when you get to your destination there will also be small, independent travel/tour providers who can help get you to out of the way locations and you won’t be paying a middleman if you book with them directly. The local tourist bureau can recommend reputable companies – I used to run just such a business myself and the local tourist bureau sent us and the other local eco-tour providers lots of business.

2) Travel Independently if Possible

Its much easier to do eco travel when travelling independently, but I appreciate that resort-based travel can be much easier for some people, especially solo and more mature travellers, people in high stress jobs and those with physical disabilities (though lots of people with physical disabilities are able to enjoy independent travel with a little forward planning). You can apply lots of your sustainability principles from home when you’re staying at a resort, but its never going to be as ‘green’ as travelling independently. For instance, at a resort, there will always be upsetting amounts of food waste and you don’t know whether the items you place in the waste bin are actually being recycled or just sent to landfill (or eventually ending up in the Great Pacific Garbage Patch which is now twice the size of Texas). If you’re travelling with kids its much easier to do independent travel (as opposed to resort travel) and you can read my article on Travelling with Kids to find out more. Whether you choose to travel independently or with a package holiday, you can still use some of the tools below to travel more sustainably.

3) Plan Well with the Right Tools

We find it exciting planning our holidays, and I highly recommend using Lonely Planet guides. Click here to find out more if you’re itching to get planning that next holiday. Lonely Planet guides are all written by authors who have long-term knowledge and experience of living in the areas they’re writing about and I find they are really sensitive in meeting the needs of those who like visiting local markets, hiking nature trails, trying new foods and exploring out of the way beauty spots…as well as all the usual fun and trivial stuff which is all part of the joy of travelling too. You can buy the classic guidebooks, ebooks and even just PDFs of particular chapters you want.

I also find Trip Advisor incredibly helpful too as a free resource to research things to do at destinations. I’m a top contributor, so if you’d like to read some of my reviews, you can check out my profile and explore destinations you’d like to visit by clicking here.

4) Travel Green

Try to think about how you can reduce your carbon footprint with your mode of transport while you’re travelling. Sometimes you do just need to use a car, but often its cheaper, faster and more convenient using public transport like Eurail (which includes Eurostar) which we’ll be using to get to France and Germany this summer. Right now Eurail has 37% off their global passes – their biggest sale ever – so its a great time to think about booking your summer holiday on a budget. Click below if you’d like to find out more.

When flying, it may be cheaper to include stopovers, but its more environmentally friendly to fly nonstop (and less of a hassle generally) because take-offs and landings are what use the most fuel. So you’ll need to balance your budget limitations against how environmentally conscious you would like to be. Some airlines offer carbon offset programmes.

Remember that depending on the type of holiday you’re booking, you can also use cycling as a mode of transport which is good for your health and which will reduce your carbon footprint. It may not work for the whole trip, but even if just for a day or two it can be fun and bicycle rental is generally pretty inexpensive too.

There are also lots of places where you can even travel by ferry boat as a mode of public transportation and this can be really fun. We’ve done this in both Italy and Greece.

If you do need to rent a car, try to rent a hybrid car if its available. City buses, subways and trams are often much quicker than going by car and you won’t have to worry about finding a parking spot.

5) Prep a Travel Kit

I have a little kit of travel gear that I take with me when I travel and this helps me avoid creating too much waste when I’m on holiday. I have a lightweight hooded rainproof coat from LL Bean that folds down to a size not much bigger than a pack of cigarettes and I keep this permanently in the backpack I travel with, along with a lightweight plastic Keep Cup (for coffee and takeaway cold drinks), a stainless steel straw, my eco-lunchbox, a couple of lightweight produce bags, a cloth grocery bag that folds down super tiny, some Norwex travel cloths (which I use for everything from napkins to wiping snotty noses to sanitising surfaces in dubious hotel rooms – they have silver integrated into them so after a good rinse in boiling or hot water and allowing them to dry, they self-clean, as bacteria can’t reproduce on silver), a mini first aid kit and a teeny-tiny Thieves cleaning spray. Your travel kit has stuff that you need to help avoid using too many takeaway coffee cups, plastic bottles, plastic cups, straws, paper napkins, kleenex, plastic rain ponchos, disposable wet wipes, plastic shopping bags and plastic takeaway boxes while you’re on holiday. These are the things that really add up, so by reducing these you can make a difference.

Think about when you go to a conventional resort – every time you order a drink you are presented with a new plastic cup and a couple of new plastic straws and you see stacks and stacks of used plastic cups and straws at every beach chair, every day. Its a bit sickening actually. If you have your own plastic or stainless steel takeaway cup (I recommend plastic or metal in this instance because you won’t be allowed to use glass around poolside areas) you can just hand this to the bar staff and have them refill it, using your own stainless steel straw (or no straw at all). Just this one change alone will make a significant environmental impact, so if you’re new to this whole world of trying to reduce your environmental impact, do this one thing as an easy start.

6) Eat Local

Research the local cuisines and foods and spend your money on those when you go on your holiday. If you’re staying at an apartment like an Airbnb (find out more here) then try to find local shops and farmers markets with locally grown or prepared foods to stock your apartment, or if you’re staying at a hotel, then research some restaurants which prepare traditional dishes made from local ingredients. Again, Lonely Planet guides and Trip Advisor are great at helping to research these types of details in advance. By eating locally grown foods, there will be less food miles, less carbon emissions associated with the foods you’re eating and you’ll be contributing more significantly to the local economy by supporting local farmers and growers and small business owners.

7) Choose Low Impact Activities

Okay, so if Disneyland is your destination, this might be harder to do. And its okay if you want to go to Disneyland – we’re not about judging here. But most places will have some kind of activity to do that won’t be so hard on the environment – like kayak adventures, bike rentals, hiking trails, finding non-touristy beaches (just – obviously – clean up after yourself when you leave) or visiting a local archaeological site. This is going to contribute to local economies more than hanging out at big chain restaurants/bars, spending the day on herbicide-saturated golf courses or going to theme parks (although I understand that all those things might be fun to do from time to time). By the way, that’s me below, back in the day, climbing my favourite route and below that I’m on a canoeing trip with my BFF last summer!

8) Buy Reef-Friendly Sunscreen

Not only is most sunscreen bad for your skin (remember all those chemicals you slather on your skin are absorbed and have to be processed by your liver), but they’re bad for the environment too. Sunscreen is responsible for damaging coral reefs. Thankfully, as a starting point, Hawaii has made the forward step of becoming the first US state to ban sunscreens which are harmful to coral reefs. Hawaiian Airlines has even partnered with RAW Elements sunscreen company to hand out complimentary samples of their products to passengers. That is cool.

I’m not a proponent of the no-sunscreen approach (because cancer, right) and am wary of homemade sunscreens as you can’t be certain of how old the products you’re using are and how much of the SPF is still active, but there’s no reason to slather harmful and toxic SPF products on yourself and your kids unless you are really faced with no other alternative (and yes, I’ve run out of sunscreen on holiday and had to do this). I haven’t tried RAW Elements yet, but they’re a good, clean brand with a plastic packaging free option and I intend to try them out this summer so I can report back to you.

Its not just sunscreen either – try to pack toiletries which have less environmental impact when they enter the water table. Natural soaps like Dr Bronners 18-in-1 or Moroccan Beldi soap and natural face oils, body lotions and deodorants are a good idea too.

9) This One is For the Girls

Yeah, this is a weird one for a travel blog to write about and it doesn’t apply to you guys, but read on, because frankly, this matters. Girls, your tampons are going to clog up the incredibly delicate plumbing systems in most countries that aren’t the US, Canada or UK. Okay? And your pads are going to take literally hundreds of years to break down in local landfill – or worse, the ocean. So make sure you have a menstrual cup and/or some period pants (both on heavy days) so you’re not causing any unnecessary environmental damage to the place you’re visiting. Make sure you use clean or freshly boiled water to clean your menstrual cup – at home I wash mine in the sink, but am a bit more conscientious when travelling somewhere where there may be more microbes in the water system. Period pants are an easy option too. I have a pair by Modibodi available in UK, NZ and Australia but my readers in the US and Canada can get theirs from Thinx.

10) Take a Water Bottle

Water bottle plastic waste is a serious issue and I don’t really trust that many places will recycle the bottles after we place them in the bin. Recycle bins can be difficult to find when travelling in remote locations. And if you don’t think that plastic water bottles are a problem…check out this lovely river in Guatemala (the beautiful country where I honeymooned, by the way).

Okay, so clearly we’re not going to drink from the taps in Guatemala or a lot of other places in the world where our stomachs could be affected by pathogenic microbes, so what can we do? Clearly safety is the ultimate priority and the answer is NOT just to bring your water bottle from home and cross your fingers you’ll be fine. There are companies which have developed non-chemical built in micro-filters which eliminates 99.9999% of waterborne bacteria (such as Salmonella, Cholera and E. coli) and 99.9% of protozoa (including Cryptosporidium and Giardia). They can weigh as little as just 2.7 ounces and the filter can purify up to 500 litres of safe drinking water from lakes, rivers, streams and tap water before they need changing. I’m currently doing research on which one I like best and will make a specific brand recommendation once I’ve tried them all out.

Thanks for reading what I have to say about eco travel. I’ve included two affiliate links in this post – to Lonely Planet publications and to Trip Advisor, both of which I’ve loved and used for years, long before becoming an affiliate. If you’ve enjoyed my content, please use these links to have a look at the products and make any purchases you’d like to. You’ll be able to take advantage of special rates you can get through my affiliate links and I’ll receive a small commission to help me pay for my blog. Thanks so much for your support!

Photo Credit: Lonely Planet Guides by Valerie and Valise

How to Fall in Love with Your Mountain Bike

She was called The Bobcat and it was 1985. My grandfather hauled her, all shiny and new – silver with neon lime and orange lettering – out of the back of his pickup truck and it was love at first sight. I rode The Bobcat up and down the dirt trails and backroads of Nova Scotia until about 1990 when I got too big for her and my mother gave her away to a neighbourhood kid. She was my first mountain bike.

Since then I’ve been a pretty avid cyclist – always mountain bikes. (I once tried using a street bike when we rented some in Amsterdam on holiday. It was embarrassing, I had no idea how to use a back brake and totally lost my temper.) But all through high school I cycled about 11 miles a day after school and I continued cycling until my mid 30’s when I moved to an area of London where my husband and I had 3 of our mountain bikes stolen in succession. So we gave up on owning bikes for a while and the only times since then I’ve cycled has been on holidays and trips to Canada where I could honestly spend days exploring the trails of Kejimkujik National Park. But now we live in a leafy, green suburb (still in London) and have just our daughter her first bike. So its time to get the family cycling again. Its something we’ve been thinking about since our trip to Kielder Water and Forest Park in Northumberland last year. It was an amazing place to hike, but we’ve been itching to get back there on our bikes.

The key to learning to ride your mountain bike is to ease yourself into it. You can do this and you will love it. I promise. You will get on that bike and you will just want to cycle for miles. And the next day you will ache. Badly. So start slow. Make the process a gentle one. Maybe just ride through the local park or around your neighbourhood (around 1/2 mile) for the first day, then make it a full mile the next day, and slowly ease yourself into longer rides. Make sure you can easily do a 3-5 mile ride before you start taking on any trails and always start with the easy (green) trails. It goes without saying, but make sure you have your phone with you so you can call for help if you do have an accident whilst out on the trail. These are just a few basic starter tips based on my knowledge and experience cycling in Canada, the US, Mexico, Belize, Guatemala and here in the UK. Helpfully, Halfords have published a beginner’s guide to cycling which includes a great list of cycling trails throughout the UK, and rather helpfully they are graded for difficulty.

Getting Started

You honestly don’t need a lot of fancy kit to get started.

Essentially, you need a good quality bike that is well suited to your height and build, some comfortable clothes (nothing too loose in the legs, so it won’t get caught up in the gears) and a safe helmet. I survived with only these items for a long time. When you have the right bike, it makes all the difference in the world, so its worth spending just that little bit more money to get a comfortable one with good quality gears and Shimano brakes. I’m on the shorter side at 5’4″ so I prefer lighter and smaller 27.5″ wheels on my bike, and these are great for winding trail routes, however someone taller might prefer 29″ wheels.

Over the years I have found that there are a few other bits and pieces that can be helpful to have and I’ve listed them below:

Bike & Helmet

Obviously you need the bike, and the helmet is a no-brainer in this day and age.

Cycling Gloves

If you’re a bit of a weenie, like me, you might find cycling gloves will help you avoid getting painful blisters and callous build up on the palms of your hands and on your fingers. If you fall they’ll also help protect your hands from getting grazed.

Mudguards

I’ve never NOT had mudguards on a mountain bike. Why would you not have them unless you like having a vertical line of heavy mud spatter up your back and in your hair.

Lights & Reflectors

If you plan to ride at night or in the evening, you’ll need some lights. I don’t ever ride at night so I don’t have these – just a set of front and back reflectors.

Glare-Free Wraparound Sunglasses

When you’re riding in the daytime you’ll want some glare-free sunglasses. I’ve always worn a pair of Oakley wraparounds that I only wear for climbing and cycling. Sadly they don’t make that model anymore, but there’s plenty of new brightly coloured models to choose from if you don’t mind rocking the Dog The Bounty Hunter look. Actually I’m joking (kind of) as there are loads of tasteful options to choose from and the optical laser quality testing that Oakley performs on their lenses is second to none. Eye health and good vision is incredibly important to me which is why I feel passionate about this topic. I found a YouTube video on it here if you have no idea what I’m talking about. However, if Oakley is out of your budget, there are definitely lots of more budget-friendly wraparound sunglasses on the market.

Visibility Jacket or Vest

In terms of clothing, I have over the years bought cycling shorts, cropped cycling leggings, long cycling leggings and special cycling jerseys. But honestly I don’t think that most of it is all that necessary unless you’re commuting long distances with your bike, on a cycling holiday or taking up cycling at a really serious level. (Technical clothing is helpful for wicking away sweat, and can be comfortable, but for novice riders, a pair of jersey leggings and a t-shirt will do just as well.) I do think, however, that a bright yellow visibility jacket or vest is really good to have because you want to be sure, even during the day, that cars can see you.

Water Bottle or Hydration Pack

I’ve always been a fan of the old fashioned water bottle stuck in a little wire holder which is attached to the frame of the bike, but you can get hydration packs which will hold a lot more water for longer rides. I am intrigued by these systems and may well make the investment at some point. Again, this is only something you need when you’re on a cycling holiday or out for whole day rides. Not necessary for a morning pedal through Wimbledon Common.

Make Some Memories

A GoPro. Because there is nothing your friends and family will love more than watching infinite replays of your 4 hour cycling trail video. Well, maybe not, but you know, I’m a bit of a camera bore myself, and when you’ve done an amazing ride and you come out of the forest to a glorious sunset view of a lake or canyon or a secret waterfall, I can promise you, you will enjoy having a secret replay of it just for yourself, come January when your bike is tucked away in the shed and there’s snow outside on the ground. So meanwhile, start making those memories. (And you don’t need a GoPro to do that!) Get outside, hop on your bike, whether its Kielder, Kejimkujik…or even just Wimbledon Common, and enjoy the summer while it lasts.

This post was sponsored by Halfords, the UK’s leading cycling retailer.