Vacation Gut: Your Gut Doesn’t Vacation When You Do

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Going on vacation can be a lot of fun — especially when you feel good in your body! But I hear from SO many people that their digestion suffers when they take a trip…Bloating, constipation, or diarrhea can sure get in the way of what would otherwise be a great vacation. 
Let’s look at 3 common reasons travel can disrupt your gut: circadian clock shifts, MMC stress, and dietary stressors as well as some helpful habits that can make a huge difference.

Your Gut’s Circadian Clock

Your digestive system runs on its own circadian clock. Specialized clock genes in your gut lining — including BMAL1 and CLOCK — control the timing of motility, enzyme secretion, and gut barrier function. Isn’t that fascinating?! When your meal timing shifts, your sleep is disrupted, or you cross time zones, these genes fall out of sync with your environment. The result is that your motility slows down or is erratic, you have reduced digestive enzyme output, and your gut lining is temporarily more permeable than usual. In a nutshell, your digestive system has less capacity and resilience than usual.

Your Gut’s Cleaning Crew

And there’s more. Your migrating motor complex (MMC) — the wave-like muscular contraction that sweeps the small intestine clean between meals that I’ve talked about in past newsletters — is particularly vulnerable. Your MMC depends on consistent fasting windows (vs grazing all day) and is suppressed by stress hormones like cortisol and adrenaline, both of which tend to spike during travel. When your MMC stalls, undigested food and bacteria linger in the small intestine longer than they should, creating bloating and discomfort.

Dietary Stressors on Your Gut

Your microbiome responds quickly to changes in food, stress, and environment — sometimes within 24 to 48 hours. Studies on dietary shifts show that the ratio of Firmicutes to Bacteroidetes — two major bacterial phyla — can change meaningfully in just a few days of altered eating. Add in alcohol (which reduces beneficial Lactobacillus populations and increases intestinal permeability), lower fiber intake from restaurant meals, and elevated cortisol (which disrupts the gut-brain axis and alters secretory IgA, your gut’s frontline immune defense), and it becomes pretty clear why your microbiome may struggle just to keep up.

Helpful Habits to Travel With

  • Keep eating times somewhat consistent. Even a loose window helps anchor your digestive circadian rhythm and supports MMC function. I’ve done plenty of traveling so trust me, I know that it can be easy to both skip meals or eat a lot more when you travel. Do your best to create some consistency with meal times most days of your vacation. Your gut will thank you.
  • Prioritize fiber wherever you can. Fruit, veggies, nuts/seeds, avocado, legumes — even small amounts feed your beneficial Bifidobacterium and Lactobacillus strains and help your microbiome to be more stable. Plus making sure to eat fiber with all your meals helps you to stay satisfied between meals and reduces food noise.
  • Bring a probiotic. I’m a big fan of taking only the most helpful supplements with me on vacation–and probiotics are one of them! If you already have one that you love, great. If you’re wanting to get one that can help protect against traveler’s diarrhea, choose a multi-strain probiotic that has Lactobacillus rhamnosus GG and Saccharomyces boulardii (like BioMatrix’s Support Biotic)–they have the strongest evidence for reducing traveler’s diarrhea and general gut disruption.
  • Stay ahead of hydration. If you are flying, airplane cabin humidity sits around 10–20% (well below the 40–60% your mucous membranes prefer). Staying hydrated helps protect your mucus layer and gut lining (dehydration causes that mucus layer to get thick and reduces healthy functioning). I highly recommend taking a good (non-plastic) water bottle on vacation with you–it makes all the difference to take it with you everywhere and refill throughout your day (stainless steel is a good lightweight option).
  • Move your body. Walking stimulates the gastrocolic reflex (when the stomach signals to the colon to evacuate) and promotes MMC activity — take a short walk about 20 minutes after meals to support your motility (sooner than that for blood sugar benefits).

Doing these simple habits can make your whole trip more comfortable and enjoyable.

As a functional nutritionist, I don’t just help you to eat healthier: I help you create a healthier lifestyle.  

If you’re ready to discover where your best health has been hiding, I’d love to connect with you!

Apply for a complimentary Unstoppable Health Discovery Session.
http://bit.ly/schedulinghealth (subject to availability).

Until next time, I’m wishing you unstoppable health,

~Rebecca

P.S. If you know someone who is ready to feel great & create health habits that stick, I would love to connect with them!

Please share my scheduling link with them so that they can schedule a complimentary Unstoppable Health Discovery Session with me.

Summer Superfoods: What’s Actually Worth Eating (And What’s Just Hype)

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Every summer, the wellness world lights up with lists of “superfoods” you absolutely need to be eating. Acai smoothie bowls! Watermelon juice! Turmeric everything! Some are actually worth eating/drinking…and the majority is just clever, misleading marketing.

Here’s my functional nutrition take on what the real summer superfoods are and what you can feel free to skip.

Actually Worth It

Wild-caught salmon and sardines
Omega-3 fatty acids are among the most well-researched anti-inflammatory compounds we know of, and fatty fish are one of the best, and most highly-absorbable sources. In summer, these are easy to grill, easy to find, and genuinely powerful for reducing inflammation, supporting brain health, and balancing out the omega-6 load that we tend to eat in excess. Sardines in particular are an underrated nutritional powerhouse — rich in omega-3s, calcium, vitamin D, and B12.

Berries
Blueberries, strawberries, raspberries, and blackberries are loaded with polyphenols and antioxidants, particularly anthocyanins, which have been shown to reduce oxidative stress (that ages our cells), support brain health, lower blood pressure, and fight inflammation. And a big overall health bonus: they’re naturally lower in sugar than most fruits and high in fiber. Plus, YUM!

Leafy greens (especially arugula and watercress)
I especially love eating fresh leafy greens when it’s warm/hot weather. Dark leafy greens are rich in magnesium, folate, vitamin K, and nitrates — the compounds that support nitric oxide production in your body (which means better circulation and lower blood pressure). Arugula and watercress are particularly high in nitrates (which your body coverts to nitric oxide) and also have natural compounds that support liver detoxification (by upregulating Phase II detoxification enzymes, helping your liver get rid of carcinogens, heavy metals, and toxins.)

Fermented foods
Summertime can be quite a gut disrupting season — more travel, more alcohol, more processed food at gatherings, more antibiotic exposure from conventionally raised meats, and more pesticide exposure from conventionally grown produce which is quite the insult to our microbiome. Fermented foods like kimchi, sauerkraut, miso (can be used in sauces or dressings), plain kefir, and plain yogurt deliver live beneficial bacteria that help maintain and restore your gut microbiome. A small serving daily goes a long way.

Watermelon
Watermelon gets dismissed as “just sugar and water,” but it’s actually a functional food worth including. It’s rich in lycopene — a powerful antioxidant linked to reduced inflammation and lower risk of heart disease and certain cancers. It also contains citrulline, an amino acid that supports nitric oxide production and healthy blood flow. Eat it as whole fruit (not juice) to get that fiber. Watermelon isn’t high in fiber, but every bit of fiber helps buffer the impact of fruit’s natural sugar.

Garlic and fresh herbs
Garlic is one of nature’s most potent anti-inflammatory and antimicrobial foods, and summer is peak season for fresh herbs like basil, parsley, rosemary, mint, and cilantro (personally, I can’t stand cilantro unless it’s in salsa and think it tastes like soap, but many people love the taste and I acknowledge that it has redeemable health qualities). These herbs are loaded with antioxidants, support detoxification pathways, and add great flavor without any of the inflammatory ingredients found in many bottled sauces and dressings.

Overhyped 

Açai bowls (from a restaurant)
Here me out. Açai itself is a legitimate antioxidant-rich fruit. But most açai bowls you buy at restaurants or smoothie shops are usually loaded with sweetened granola, honey, sweetened coconut flakes, and more fruit on top — often adding up to 60–80 grams of sugar! That’s not a health food; that’s dessert. Make your own at home with unsweetened açai, a handful of berries, and some nuts & seeds for protein, fat, and fiber. If you are able to get these modifications from a restaurant, more power to ya!

Coconut water (most brands)
Coconut water has been positioned as a natural electrolyte drink and sports recovery beverage. And while it does contain potassium, most commercial coconut waters are also high in natural sugars (some even have added sugars) and low in sodium — so they’re not actually well-suited for electrolyte replacement after exercise. If you are lucky enough to get fresh coconut water straight from the coconut, that has more nutrients and enzymes than bottled coconut water. For hydration/electrolytes though, better to keep coconut water intake low and have plain water with a pinch of sea salt and some mineral-rich foods. All that being said, unsweetened coconut water is a far better choice than sodas or beverages that have even more sugar and artificial flavors and colors.

“Green” juices
As I brought up recently, juicing removes the fiber from fruits and vegetables — the very thing that slows down sugar absorption and feeds your beneficial gut bacteria. A green juice made with apple, carrot, beet, and a little kale can easily have 30+ grams of sugar (7+ teaspoons!). Your body doesn’t need all that sugar; it needs consistent daily support through whole vegetables, adequate protein, and reduced toxin exposure (organic is best). Eat the fruits and vegetables — don’t drink them. Or if you are going to drink them, have them blended rather than juiced and keep the serving size small to keep your total sugar load low.

The Bottom Line

The most powerful summer superfoods are natural and simple: berries, leafy greens, fatty fish, garlic, fresh herbs, and fermented foods. 

Eat real food. Eat what’s in season. Keep it simple.

As a functional nutritionist, I don’t just help you to eat healthier: I help you create a healthier lifestyle.  

If you’re ready to discover where your best health has been hiding, I’d love to connect with you!

Apply for a complimentary Unstoppable Health Discovery Session. http://bit.ly/schedulinghealth (subject to availability).

Until next time, I’m wishing you unstoppable health,

~Rebecca

P.S. If you know someone who is ready to feel great & create health habits that stick, I would love to connect with them!

Please share my scheduling link with them so that they can schedule a complimentary Unstoppable Health Discovery Session with me.

As always, nothing in this newsletter is intended as medical advice. Please work with a qualified healthcare provider before making changes to any medications or treatment plans.

Skip the Food Coma This 4th of July

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Have you spent your fair share of 4th of July celebrations starting off great, but then overeating/drinking…and paying for it later? No judgment here! You’re certainly not alone. 

But this year, let’s change that.

Today I’m sharing a few festive recipes that are protein-packed, fiber-forward, and genuinely delicious so you can still have a great time without suffering afterward.

Why You Feel Like You’re in a Food Coma After a Cookout (The Short Version)

The classic holiday spread — hot dogs, white buns, chips, sugary drinks, mayo-heavy sides, tons of desserts — is a perfect storm for blood sugar spikes, gut inflammation, and digestive sluggishness. There’s very little fiber to slow digestion, very little quality protein to keep you satiated, and often a lot of refined carbs, desserts, and seed oils working against your gut lining.

The fix isn’t skipping the party–social connection is one of the most important ingredients to a happy & healthy life. The solution is having/bringing food that you enjoy and that actually nourishes you. 

The Recipes

Smoky Lentil & Roasted Tomato Salad

This one is absolutely delicious, easy, and one of the highest fiber-per-bite dishes you can make. 

What you need:

  • 1.5 cups French green lentils, cooked and cooled (quality canned is great too, I love Eden Organics)
  • 1 pint cherry tomatoes, roasted or fresh
  • 1 roasted red pepper, chopped
  • Large handful of fresh parsley, roughly chopped
  • 3 tbsp olive oil
  • Juice of 1 lemon
  • 1 tsp smoked paprika
  • Salt and pepper to taste

How to make it: Toss everything together in a large bowl. Taste and adjust lemon and salt. This salad is even better made the night before — the lentils absorb the dressing and the flavor deepens. Serves 6–8 as a side.

Why it works nutritionally: One cup of cooked lentils delivers around 18g of protein and 15g of fiber, supporting gut motility, blood sugar balance, and sustained energy. The smoked paprika and olive oil add anti-inflammatory polyphenols, and the parsley is a great source of vitamin K and flavonoids.

Greek Yogurt Herb Dip with Summer Crudités

This dip takes five minutes and replaces every processed dip on the table. It’s a winner.

What you need:

  • 2 cups full-fat Greek yogurt
  • 1 clove garlic, minced or grated
  • 2 tbsp fresh dill, chopped
  • 2 tbsp fresh chives or green onion, chopped
  • Juice of half a lemon
  • Salt and pepper to taste

Serve with: Jicama sticks, cucumber rounds, endive leaves, sliced bell pepper, snap peas — whatever veggies you love to dip.

How to make it: Stir everything together, taste, adjust seasoning. Refrigerate for at least 30 minutes before serving so the flavors come together. Wash and cut up your favorite dipping veggies.

Why it works nutritionally: Full-fat Greek yogurt provides around 20g of protein per cup plus live probiotic cultures that actively support your gut microbiome. The fat helps slow digestion and keeps you satisfied. The crudités bring crunch, color, and a range of prebiotic fibers that feed your good gut bacteria.

Wild Salmon Burgers with Blueberry-Jalapeño Salsa

This one may sound odd but it is incredible — sweet, spicy, bright — and the combination of wild salmon and blueberries is one of the most anti-inflammatory pairings you can put on a plate.

For the salmon patties:

  • 2 cans (6oz each) wild sockeye salmon, drained
  • ¼ cup oat flour or almond flour
  • 2 green onions, finely chopped
  • Zest of 1 lemon
  • 1 egg
  • Salt, pepper, and a pinch of cayenne

For the blueberry-jalapeño salsa:

  • 1 cup fresh blueberries, roughly chopped
  • 1 jalapeño, seeded and minced
  • 2 tbsp red onion, finely diced
  • Juice of 1 lime
  • Small handful of fresh cilantro
  • Pinch of salt

How to make it: I recommend preparing the salsa first so all those yummy flavors can blend together. Mix all patty ingredients together and form into 4–6 patties. Cook in a skillet or on the grill over medium heat, about 4 minutes per side. Serve patties in butter lettuce cups or Unbuns; add as much salsa as you like.

Why it works nutritionally: Wild sockeye salmon is one of the richest sources of omega-3 fatty acids, which directly counteract inflammatory pathways in the body. Blueberries are loaded with anthocyanins — the deep blue-purple pigments that are among the most potent antioxidants in the food world. Together, this is a wonderfully healthy combo that also happens to taste like summer.

Build Your Own Yogurt Parfait Bar

Set this up as a self-serve station. It’s delicious, quick to make, and eye-catching with the festive colors.  

Set out:

  • Coconut yogurt (or Greek yogurt if dairy isn’t an issue, higher in protein)
  • Sliced strawberries
  • Fresh blueberries
  • Raw honey
  • Toasted hemp seeds
  • Toasted coconut flakes
  • Optional: granola for crunch

Let everyone build their own. The hemp seeds are a nutritional hero here — 3 tablespoons give you 10g of complete protein plus a high dose of omega-3s. 

A Few Tips for Ease

  • Make the lentil salad and salmon patties the night before. Both hold well and your morning will be so much more relaxed.
  • Eat a protein-forward breakfast before you head out or host. Starting your day anchored in protein and fat means you be ravenous and reactive to other foods at the party/potluck.
  • Hydrate early and consistently. Summer heat plus alcohol plus not enough water is a major contributor to that end-of-day crash. Aim for a glass of water between every alcoholic drink if you’re indulging.

The Big Picture

I want you to enjoy your life–and that means that you don’t feel trapped in a body that feels uncomfortable or painful. Choosing health isn’t about restriction: it’s about intention. I hope you enjoy these recipes and have a wonderful holiday!

As a functional nutritionist, I don’t just help you to eat healthier: I help you create a healthier lifestyle.  

If you’re ready to discover where your best health has been hiding, I’d love to connect with you!

Apply for a complimentary Unstoppable Health Discovery Session.
http://bit.ly/schedulinghealth (subject to availability).

Until next time, I’m wishing you unstoppable health,

~Rebecca

P.S. If you know someone who is ready to feel great & create health habits that stick, I would love to connect with them!

Please share my scheduling link with them so that they can schedule a complimentary Unstoppable Health Discovery Session with me.