Photography by Robin Jolin

Beautiful beaches. World-class cities. Rustic retreats. Travel takes us beyond our everyday experiences, and that’s a wonderful thing—except when the result is an upset stomach. Stomach woes can affect travelers due to changes in climate, stress level, altitude, diet and exercise. Maintaining a healthy, stable diet can be a major challenge when you’re away from home.

Sometimes fast food is the most convenient option, making it appealing to the busy traveler. And many of us eat richer foods when we’re dining out. Trying new foods, eating at irregular times, drinking less water, and eating less fiber can also contribute to constipation and other tummy trouble. Even if you are bound for a relaxing vacation, the logistics of getting there and back can be stressful, which doesn’t do your digestive system any favors.

“The body is handling a lot of other activities and the digestive system can get low priority,” explains Golden Door Spa Nutrition Advisor Wendy Bazilian, DrPH, RD, a doctor of public health and registered dietitian in San Diego and author of The SuperFoods Rx Diet (Rodale). “Diarrhea can occur in some people, especially those with IBS (Irritable Bowel Syndrome) or sensitivities of the digestive tract,” Bazilian says. “The timing, amount and quality of the diet affect this, as does the overall stress of travel.”

Fortunately, healthy habits can help keep digestive woes at bay, no matter where you roam.

Stay hydrated Drink extra water to keep the digestive system moving, and steer clear of alcohol at least the day before significant travel. Bring along a BPA-free thermos or bottle (refill it at the airport) and sip throughout your journey, especially if you’re flying; the air at 30,000-plus feet is dehydrating. Bazilian suggests avoiding alcohol while flying—it dehydrates, displaces water you might otherwise drink, and can cause bloating and grogginess. Take an herbal tea break, and bring along your favorite organic tea bags for flights.
Pack healthy Pack simple snacks for easy access to something healthy when you’re hungry. Bazilian suggests small bags of nuts and dried fruit, an instant oatmeal packet (add hot water, along with the nuts and dried fruit), or a peanut-butter sandwich on whole-grain bread with sliced bananas.
Eat smart Eat three meals and two snacks a day instead of grazing nonstop. “Be aware that if you eat smaller portions overall,” says Bazilian, “the fat, calories, sodium, sugar, and potential for digestive upset goes down, too.” Once you arrive, include fresh fruits and vegetables in your meals, which contain water, fiber, and nutrients. Try to limit your fat and salt intake by avoiding fried foods and cream- or cheese-heavy foods.
Get moving After sitting for hours en route, take a brisk walk around the block for 15 minutes or more. “Your breathing will open up your circulation, delivering oxygen to your cells and gut,” Bazilian explains. “The gentle twisting of the trunk that occurs with walking also wakes up the digestive tract by giving it an internal massage.” Exercise may help reestablish digestive health in cases of diarrhea, cramping, bloating or gassiness. Aim for at least 15 to 20 minutes of brisk exercise per day throughout your trip.
Take a deep breath Meditation or deep-breathing may stave off or alleviate digestive discomfort. “The gut is a regional immune system in the body and it’s also sometimes called the ‘second brain,” says Bazilian. “According to Traditional Chinese Medicine, emotions are tied to the digestive organs, so worry, anxiety and stress can aggravate it.” Even a few minutes of deep breathing in a quiet space is beneficial.
Try natural remedies Bazilian suggests effective, time-tested stomach soothers like:
· Ginger: Sip ginger tea, add ginger to foods, or chew on crystallized ginger candies for nausea, upset stomach, or motion sickness.
· Flaxseeds: To lubricate the digestive tract and ease digestion, pour water over a tablespoon or two of ground flaxseeds and drink.

ENZYMES AND PROBIOTICS
Enzymes help break food down into smaller particles so we can assimilate nutrients, explains Dave Barton, Director of Education for Enzymedica. They also encourage healthy elimination, as do probiotics, which maintain healthy bacteria in the gut and can alleviate gas, bloating, constipation, and the like.
Try: Enzymedica Digest Gold + PROBIOTICS, a digestive enzyme formula with 500 million cultures of specially coated probiotics. The healthy bacteria are released in the small intestine, where they can get to work. You, on the other hand, can relax and enjoy your vacation.

A rich source of DHA
Like fish oil, microalgae oil is a substantial source of DHA (docosahexaenoic acid), an omega-3 fatty acid that the body needs but can not make on its own. DHA supports the nervous and immune systems. It is also associated with positive mood and is considered essential to healthy fetal, infant and child development.

Here is where microalgae trumps flaxseed oil, another vegetarian- and vegan-friendly omega-3 source. Flaxseed doesn’t contain DHA, although it does contain ALA (alpha-linolenic acid), an omega-3 that the body partially converts to DHA and EPA, another omega-3 also found in marine sources.

“However, even under optimal conditions, research shows that conversion rates are very low,” says Dr. Keri Marshall, MS, ND, Chief Medical Officer at Nordic Naturals, a manufacturer of high-quality omega-3 supplements. A review of published research studies confirms Marshall’s assertion. “As a result, marine-based omega-3s are a superior source of DHA and EPA,” she says.

EPA in every serving (if you choose wisely)
EPA (eicosapentaenoic acid) is renowned for helping to maintain a healthy heart and circulatory system, supporting immune function and decreasing inflammation, which is associated with many chronic diseases including arthritis, diabetes, heart disease and cancer. Select microalgae supplements contain significant EPA, but many don’t, so read labels before you buy. The expert-recommended level is at least 500 mg of [combined] EPA plus DHA per serving, according to Marshall.

Safety first
Microalgae can be cultivated in a controlled environment free of heavy metals (including mercury), dioxins and other deleterious environmental contaminants that may accumulate in fish swimming in contaminated waters.

“Algae-based omega-3s are nice due to the purity issue,” says Kelly Grant, R.D., N.C., a nutritionist at Canyon Ranch in Tucson, Arizona. She adds that some manufacturers have very high purity standards for their fish-oil products. If you opt for the latter, she recommends seeking out a product made from fish that are lower on the food chain (anchovies and sardines) and free of mercury, pesticides, PCB’s and dioxins.

Nothing fishy going on
While the health benefits of taking fish oil may be great, let’s face it: the flavor of some supplements is not. For those who’d prefer to avoid any fishy taste or odor, microalgae oil in liquid or soft-gel form is a welcome alternative due to its neutral flavor and smell. After all, you shouldn’t have to smell like the sea in order to reap its benefits.

Mrs. Kim’s Kimchi (mrskimskimchi.com) is tasty, tangy, and made in small batches from a recipe brought to the U.S. from Seoul.

Kombucha and yogurt are as ubiquitous as granola at health-food stores these days. You may even know someone (or be someone) who is making her own kimchi, cheese, beer or pickles at home. Fermentation may seem like a modern trend among health-conscious and DIY types, but the practice has been around for a very long time.

Cultures throughout the world have utilized fermentation, a process of breaking down carbohydrates (sugar, for example) into acid or alcohol in the absence of oxygen for thousands of years. It happens naturally under certain conditions and can be promoted by introducing specific microorganisms—a yeast, mold or bacteria culture—into the food. Yeast is used to make beer, for example, and lactic-acid-producing bacteria are used to produce yogurt.

Before refrigeration, fermentation was an important method of food-preservation. The acids resulting from the process created an environment hostile to the microbes that lead to spoilage. And, the introduced or native bacteria cultures in these foods protected their turf, in a sense, against unwelcome microorganisms that might otherwise take over, spoiling the food and potentially making the unlucky eater sick.

“Fermented foods can have higher quantities of B vitamins, which are involved in energy production, mood regulation and other important processes in the body.”

Fermented foods offer nutritional benefits, too. “Fermentation starts pre-digestion of the food itself, so it helps us break down and absorb nutrients in foods,” explains Dr. Courtney Jackson, N.D., lead physician of

the National College of Natural Medicine’s ECO (Ending Childhood Obesity) Project based in Portland, Oregon. For example, fermentation enhances calcium and zinc absorption from whole grains and dark leafy green vegetables by breaking down oxalic acid and phytic acid, naturally occurring components that can otherwise inhibit absorption of these minerals.

The process of fermentation even boosts the vitamin content of food. “Fermented foods can have higher quantities of B vitamins,” says Jackson, “which are involved in energy production, mood regulation and other important processes in the body.” And there’s more good news: When we eat live-culture foods, their beneficial bacteria enhance our intestinal environment and fend off disease-causing bacteria. “It’s important that our gut has regular exposure to friendly bacteria,” Jackson says. “This helps keep the gut and immune system strong and in check.”

Research on the health benefits of fermented foods is somewhat lacking, with the exception of studies on probiotics, specific strains of bacteria that are typically cultured in laboratories and considered by some to be more beneficial than lactic acid bacteria occurring naturally in foods. (Lactobacillus strains added to yogurt are among the most common; look for ‘live, active cultures’ on the label.) An impressive body of research has shown probiotics to be helpful in treating and preventing irritable bowel syndrome (IBS), diarrhea, constipation and other gastrointestinal maladies. These “good” bacteria have also proven beneficial in treating vaginal infections, high blood pressure, high cholesterol, and more.

Beyond their health benefits, fermented foods have distinctive sour or tangy flavors and strong aromas that many people love (and others loathe). “Stinky” cheeses, kimchi, kosher dill pickles, tempeh, sauerkraut—these are among the tasty fermented foods on offer in the average health-food or specialty grocery store.

If you’re ready to try fermenting at home, The Art of Fermentation by Sandor Ellix Katz (Chelsea Green Publishing, 2012), is an invaluable resource. Peruse the bulletin board at your local food co-op to learn first-hand. “That’s how this knowledge has traditionally been passed on,” says Jackson, “through family secrets and word of mouth.” Think of it as an opportunity to carry on an age-old—and healthy—tradition.

When you are spending time outdoors this summer running or hiking, swinging a tennis racquet and golf club or working to stay in shape for swimsuit season, you may push it a bit too hard.

Although playing sports or completing an intense workout has its rewards—the endorphin high and sense of accomplishment—muscle soreness isn’t one of them.

“Micro-tears in the muscle that will eventually lead to muscle rebuilding and greater strength can, in the short term, also cause inflammation and sensitize pain receptors,” explains Kimberly Reich, assistant professor of exercise in the School of Health Sciences at High Point University in High Point, North Carolina.

As with so many aspects of good health, prevention is key when it comes to avoiding exercise-induced muscle soreness. Try these expert tips to circumvent the pain so you can revel in the rewards of your workout unimpeded.

Start Small

“The best prevention of muscle soreness is previous similar exercise,” says Reich. This is referred to as the repeated-bout effect. “It turns out that even doing the exercise at a much lower intensity will decrease the level of soreness that one would experience with subsequent higher intensity exercise.” If you’re starting a new strength-training regimen, for example, reach for lighter weights and focus on learning the exercises the first time around. “The next time you do the workout with heavier weights, you won’t feel as sore as you would have if you hadn’t done the ‘practice’ session,” says Reich.

Spice up Your Diet With Ginger

Ginger has been shown to reduce pain, decrease inflammation and speed recovery when consumed regularly, according to Wendy Bazilian, DrPH, RD, author of The SuperFoodsRx Diet (Rodale) and nutrition advisor at Golden Door fitness resort and spa in Escondido, California. “A few studies have shown that consuming ginger (roasted or raw) in reasonable ‘culinary doses’—a little less than half a teaspoon daily for 11 days before an exercise challenge—had a significant effect in reducing muscle pain caused by rigorous exercise,” she explains.

To reap the benefits, Bazilian recommends sipping ginger tea and adding the revered root to fish marinades, smoothies, salad dressings, yogurt and ice cream. It’s also a tasty addition to sliced or baked apples. “And honey-ginger carrots are delish,” she adds. For a summer quencher that’s really good for you, squeeze grated ginger into a lemonade and tea mix.

Try Tart Cherries

Like ginger, tart cherries are associated with anti-inflammatory effects, reduced pain and faster recovery when consumed regularly leading up to exercise. “Recent studies suggest that cherries may have powerful pain-relief benefits for marathoners and athletes of all levels,” says Bazilian. Antioxidant compounds called anthocyanins, which give cherries their color and have anti-inflammatory properties, are thought to be responsible. For a week leading up to your next race or rigorous workout, try tart cherry juice or snack on the whole fruit in dried or frozen forms. Your muscles will thank you.

This renewable resource grows 150 times faster than trees and produces four times the yield. It grows well without pesticides or fertilizers and doesn’t require much water. In addition, hemp helps build soil, making it a good rotation crop.

Hemp—one of the strongest, most durable fibers around—is long lasting, holds its shape over time, gets softer with age, naturally resists UV light and mold, and blends well with other fibers such as silk and flax. “It can be used in everything from heavy canvases to lightweight linens,” says Tony Budden, a partner in Hemporium (hemporium.co.za), which offers textiles and select custom pieces. “Hemp chipboard is lighter than wood and does not use formaldehyde binder, making it a healthier alternative for interior furniture.”

U.S. farmers are prohibited from cultivating hemp because federal government policy doesn’t distinguish between Cannabis varieties that contain THC, marijuana’s main psychoactive ingredient, and the industrial kind that contains little to no THC. As a result, hemp must be imported—at least for now.

Hemp History Week is June 4 – 10; hemphistoryweek.com.

–Liz Robins

Elegant & Durable 

Rose Tarlow makes beautiful hemp print fabrics. rosetarlow.com

Fine with Feathers

Arhaus’s Algernon Grain Sack Pillow features hemp cording, a jute cover and a feather-down insert. arhaus.com

From juice fasts to colon-cleanse formulas, options abound for those looking to start spring with a clean slate and improve overall health. Deborah Straub, a nutritionist at Canyon Ranch in Tucson, who emphasizes integrative medicine, encourages another alternative: “clean eating.” Aiming for 8 to 10 servings of fruits and vegetables a day could help protect against chronic diseases related to impaired detoxification, including cancer, Parkinson’s disease, chronic fatigue syndrome and fibromyalgia. But, Straub adds, “it’s important that the food you choose is ‘clean.’”

She advises seeking out minimally processed foods free of additives, artificial ingredients, high-fructose corn syrup, hydrogenated fats, pesticides, antibiotics, hormone residues and genetically modified organisms. “Choose organic foods whenever possible,” Straub says. “Organic is especially important for high-fat dairy products because pesticides accumulate in the fat.”

Steer clear of meat that contains additives or preservatives, she suggests, and opt for grass-fed over grain-fed. “Avoid meat from animals treated with antibiotics or hormones,” she cautions. Seafood that tends to be high in mercury or PCBs (shark, swordfish, tilefish, king mackerel, bluefin tun, Chilean sea bass and orange roughy) is also best avoided. And drink plenty of clean, filtered water.

Choosing foods rich in bioactive components that maximize the body’s detoxification systems is the second part of this clean-eating regimen. Eat garlic, onions, crucifers (broccoli, Brussels sprouts, kale and the like), whole grains, turmeric, berries, green tea, legumes, nuts, seeds, soy, red grapes, kefir and yogurt containing live cultures “to minimize toxic exposure and maximize your natural detoxification abilities,” Straub recommends.

Don’t let headlines about dietary supplements being harmful scare you away from taking them. “With proper use, high-quality herbs and dietary supplements are safe to use, with extremely low rates of reported adverse reactions,” says Jennifer Brusewitz, N.D., medicinary development supervisor at the National College of Natural Medicine in Portland, Oregon.

Supplement quality in the United States has improved significantly since the FDA implemented Current Good Manufacturing Practices (CGMPs) in 2007. “CGMPs assure a product’s quality by addressing production processes and records, lab operations, packaging and labeling,” Brusewitz says.

CGMPs ensure properly labeled, unadulterated supplements, but manufacturers must address ingredient safety under the Dietary Supplement Health and Education Act. “The FDA doesn’t approve supplements or their ingredients before they are marketed and sold to the consumer, unlike pharmaceuticals,” says Brusewitz. “Consumers can contact manufacturers directly to inquire into the quality of their products by requesting peer-reviewed documents, third-party testing and adverse-event reports.” For an annual $33 fee, ConsumerLab.com provides its independent tests, quality ratings and product comparisons.

Knowing which supplements to take—and how—is as important as their quality. Sipping a cup of chamomile tea without a health practitioner’s advice is fine, but it’s best to consult a naturopathic physician or master herbalist, who can recommend high-quality products at the proper dosage, before you start a supplement regimen.

Working with an expert is especially important if you have a health condition or take prescription medication, as supplements can interact with drugs. “Some herbs and supplements, especially when taken long-term, can affect how the liver metabolizes pharmaceuticals, potentially increasing or decreasing their potency,” Brusewitz says.

Shop Wisely
Look for these third-party certifications when buying supplements.

National Sanitation Foundation (NSF) tests and verifies the identity and quantity of ingredients declared on labels. nsf.org

United States Pharmacopeia (USP) sets standards for quality, identity, purity and strength of supplements, medicines and food ingredients. usp.org

Find a Practitioner

Arizona Center for Integrative Medicine azcim.org

American Association of Naturopathic Physicians naturopathic.org

“In traditional medicine, a fast or a cleanse is generally a mind, body and spirit experience,” says Jacqueline Engel, ND, LMT, a naturopathic doctor and licensed massage therapist in Portland, Oregon. Too often, she says, people fast or cleanse physically but not emotionally or spiritually—and they miss the opportunity to let go of emotions and other thoughts they no longer need. Engel’s tips for making the most of your next cleanse are on the next page.

Plan ahead. Look at your calendar and plan to cleanse or fast when you have time to truly take care of yourself. Don’t detox during a weekend with the kids or an especially hectic workweek.

Walk more. While you detox, enjoy a mindful walk outdoors each day instead of working out at the gym. Feel the sun helping to naturally build your Vitamin D supply. You’ll notice your mood lift, but
you’ll also boost your immunity and improve bone health. Breathe the fresh air, be present and really look around you.

Write it down. Journaling can help you develop greater self awareness about your relationship with food as you identify emotions that come up during the cleanse. You may find that you react to stress by wanting to eat a lot, or you might feel anger in response to some aspect of the experience. Note it all. Self-awareness helps you make more conscious decisions about what foods you choose.

Savor a spa treatment. Spa treatments help with detoxification and let you relax and feel nurtured. Try an exfoliating salt scrub, mud or clay mask or an Epsom salt bath. “The salt goes into your skin, and magnesium helps detoxify,” Engel explains. “It also helps muscles relax and calms down the heart.”

Retreat. If you can,find a spa or retreat center that specializes in detoxing and cleansing. In addition to expert guidance and support, you’ll benefit from having someone take care of your daily needs so you can focus on looking inward and caring for yourself. Another bonus: a blessed absence of everyday distractions.

LIZ ROBINS is a health, spa and travel writer whose favorite ways to detox mentally include yoga, hot springs soaks and forest hikes.

TRAVAASA HANA
Maui, Hawaii
The former Hotel Hana–Maui, in the tiny, traditional town of Hana on Maui’s secluded eastern shore, is a low-key resort that offers a wide array of enriching activities led by cultural guides. Learn how to hula (it’s trickier than it looks, but fun to try), make your own fresh-flower leis or take a ukulele lesson.
travaasa.com/hana

TRAVAASA AUSTIN
Austin, Texas
Given Austin’s rich musical history, it’s no surprise that music is on the menu at Travaasa. A seasoned local musician teaches small-group harmonica lessons; you don’t have to read music to play. Guests can also learn the Texas Two-Step, a country-western partner dance sure to impress friends back home. (Cowboy boots are optional.)
travaasa.com/Austin

RED MOUNTAIN RESORT
St. George, Utah
Drawing inspiration from the region’s Native American heritage, use ancient Anasazi techniques and tools to hand-shape pottery and decorate with paints made from natural ground minerals and native vegetation. On the three-hour Native American Art Walk, archaeologist Borna Johnson reveals aspects of the region’s rich cultural history by way of ancient rock art.
redmountainresort.com

THE TIDES RIVIERA MAYA
Playa del Carmen, Mexico
Casita Maya, an authentic Mayan cooking experience, includes a trip to the market to gather ingredients before you prepare a traditional meal in a typical Mayan house featuring wood-stick walls, a palapa roof and an in-ground Mayan oven, or pib. Learn to make Tikin Xic, a fish and vegetable favorite flavored with the Mayan herb achiote, wrapped in banana leaves and cooked on hot coals. Savor the results in a lush jungle setting.
tidesrivieramaya.com

The statistics are alarming: An American has a coronary event (often a heart attack) every 25 seconds, and about one American dies from heart-related problems every minute, according to the Centers for Disease Control and Prevention. Heart disease is the leading cause of death for both men and women in the United States.

Prevention is key to avoiding heart disease. Dr. Holly Lucille, ND, RN, a licensed naturopathic physician, author and educator in Los Angeles, calls it “the cure.” February is American Heart Month, and there’s no time like now to adopt healthier habits to take care of your ticker.

1. Know your risk. High blood pressure, high cholesterol, diabetes and obesity are all major risk factors that call for medical monitoring. Family history, smoking, lack of exercise, stress and poor diet also play a role and may prompt a practitioner to recommend more sophisticated testing to measure homocysteine, C-reactive protein and other markers.
2. Eat well. A healthy diet is essential to maintaining a healthy heart. Lucille recommends increasing whole grains, fruits, vegetables, fish and lean proteins while decreasing sugar, saturated fats and cholesterol. Limit or avoid foods containing partially hydrogenated vegetable oils, which contain trans fats linked to increased heart-disease.
3. Up the omega-3s. Cold-water, fatty fishes are good sources of heart-healthy omega-3 fatty acids, but most people don’t get the levels of two varieties (DHA and EPA) that they need from diet alone. “Omega-3 fatty acids are lazy; they need to be picked up and carried,” Lucille explains. “In fish oil, what carries them are triglycerides, which are slow and inefficient. That’s why you have to take so much fish oil to get any benefits.”
4. Get moving. “Regular exercise lowers cholesterol levels, improves blood supply (and, therefore, oxygen) delivered to the heart, and increases the strength of the heart muscle, improving the volume of blood it can move,” Lucille explains. Exercise also helps reduce blood pressure, body fat and stress. Aim for at least 30 minutes of aerobic exercise five to seven days a week.

OUR FAVORITE FISH OILS
Barlean’s Omega Swirl
12 oz., $19.99; barleans.com
naturally sweetened with a smoothie-like texture in three flavors

Vectomega
60 tablets, $36.76; vectomega.com
omega-3 fatty acids extracted from salmon and naturally bound to phospholipids

Genceutic Naturals
60 capsules, $21.99; genceutic.com
patented molecular distillation from wild-caught fish removes soaps, pesticides, pigments and heavy metals

Nordic Naturals Omega-3 Fortify
30 single-serve pouches, $29.95; nordicnaturals.com
neutral-tasting powder in single-serve packs that can be added to foods and beverages