Travel in health -Books for health

Getting sick is especially bothersome when you’re traveling. But of course, illness happens and there are plenty of good, easy ways to deal with that. For now, let’s talk about ways to prevent illness. This page covers some online info and books that I know to be excellent and helpful. Each comes as an ebook too, so you can take it with you as you travel.

Hint: Everything pretty much comes down to eating real food over fast and processed foods. This is often called Whole Food Plant-Based (WFPB). This sets you and your body up for its best health so you can minimize illness and maximize opportunities for great adventures.  I don’t give medical advice so don’t take my words that way, but I and others know that as you learn what’s in these books it’s possible to balance local experiences and enjoy the local cuisines of the places you visit… Or, at least enjoy the cuisine and then get back on track after. You can do that best if you’re aware of the causes of what’s bothering you or what you’d rather not have start bothering you.

Easier packing & better health!
People ask about how to deal with prescription meds as they travel. Statins, for example. But, what if you didn’t need to carry statins? What if, instead, you included ground flax seed (aka linseed) in your diet simply sprinkling it onto your food here and there. (Read about this at MayoClinic and Cleveland Clinic.) The is so much info on flax. And about other natural ways to eat for health.

This post is not complete yet. I’m posting it because people have asked me to, but I’ll be adding to it.

How Not To Die

How Not To Die book cover

by Michael Greger, M.D. FACLM and Gene Stone
– December 8, 2015
It comes as Kindle, Audiobook, softcover and hardcover.
Available here at Amazon.

This was an instant New York Times Best Seller because Dr. Greger is well known for his research and the way he presents it at (I strongly recommend his website!)
How Not to Die reveals the groundbreaking scientific evidence behind the only diet that can prevent and reverse many of the causes of premature death and disability. We have tremendous power over our health destiny and longevity. The vast majority of premature death and disability can be prevented through simple changes in diet and lifestyle. This book looks at the top 15 causes of death in America—heart disease, various cancers, diabetes, Parkinson’s, high blood pressure, and more—and explains how nutritional and lifestyle interventions can sometimes trump prescribed pills, other pharmaceutical approaches, and even surgery, freeing us to live healthier lives.

As Dr Greger says, “Why Wait to Treat a Disease If You Can Prevent It?”

The summary at Amazon gives us an idea of what you learn…
History of prostate cancer in your family? Put down that glass of milk and add flaxseed to your diet whenever you can. Have high blood pressure? Hibiscus tea can work better than a leading hypertensive drug-and without the side effects. Fighting off liver disease? Drinking coffee can reduce liver inflammation. Battling breast cancer? Consuming soy is associated with prolonged survival. Worried about heart disease (the number 1 killer in the United States)? Switch to a whole-food, plant-based diet, which has been repeatedly shown not just to prevent the disease but often stop it in its tracks.

Dr. Greger also has a few other books that have great reputations. The cookbooks may be helpful when you’re not traveling, or if you have slow traveling.

  • The How Not To Die Cookbook
  • How Not To Diet (Audiobook at Amazon)
  • The How Not To Diet Cookbook
  • How Not To Age – the website

Dr. Greger does an amazing job or looking closely at the research and studies that are put out to make health claims. What’s the source of the study? What’s the depth and breath of it? How valid is that study in the real world, for the reality of our lives? This all matters.

This may be a good place for you to start as it contains links to videos on major topics. (But always also search by topic. It’s easy to notice the search field.)
Dr Greger writes:
“The first time someone visits can be overwhelming. With videos on more than 2,000 health topics, where do you even begin? Imagine stumbling onto the site not knowing what to expect and the new video-of-the-day is about how a particular spice can be effective in treating a particular form of arthritis. It would be easy to miss the forest for the trees, which is precisely why I created a series of overview videos that are essentially taken straight from my live, hour-long 2016 presentation HOW NOT TO DIE: The Role of Diet in Preventing, Arresting, and Reversing Our Top 15 Killers.

I love his presentation too. You just have to check it out for yourself. There’s often a transcript too.

Fiber Fueled
The Plant-Based Gut Health Program for Losing Weight, Restoring Your Health, and Optimizing Your Microbiome


by Will Bulsiewicz, MD
– May 12, 2020
It comes as Kindle, Audiobook, softcover, hardcover
Available here at Amazon.

Gastroenterologist Dr. Will Bulsiewicz is a foreleader on discussion and awareness of the gut microbiome.

“The benefits of restrictive diets like paleo and keto have been touted for more than a decade, but … the explosion of studies on the microbiome makes it abundantly clear that elimination diets are in fact hazardous to our health. What studies clearly now show–and what Dr. B preaches with his patients – is that gut health is the key to boosting our metabolism, balancing our hormones, and taming the inflammation that causes a host of diseases. And the scientifically proven way to fuel our guts is with dietary fiber from an abundant variety of colorful plants.”

As he says: “As a former junk-food junkie, Dr. B knows firsthand the power of fiber to dramatically transform our health. The good news is that our guts can be trained. Fiber-rich, real foods–with fruits, vegetables, whole grains, seeds, nuts, and legumes–start working quickly and maintain your long-term health, promote weight loss, and allow you to thrive and feel great from the inside out.”

My own observations:
This is so easy! When we travel we get to experience more food diversity. I recall loving the new-to-me fruits of Asia. And that’s all good for our gut!

Diabetes (and for everyone)

Did you know that you can control type 2 Diabetes (and minimize the need for insulin for type 1) by eating the right foods and not eating the wrong foods? You don’t have to be on Metformin or some other drug which means you don’t have to pack so much medicine — if you’re aware and pay attention.

Dr. Neal Barnard’s Program for Reversing Diabetes:
The Scientifically Proven System for Reversing Diabetes Without Drugs

Dr. Neal Barnard's Program for Reversing Diabetes book cover

by Neal Barnard, MD
– February 27, 2018
It comes as Kindle, Audio, Paperback, and MP3 CD
Available here at Amazon.

Before Dr. Barnard’s scientific breakthrough, most health professionals believed that once you developed diabetes, you were stuck with it—and could anticipate one health issue after another, from worsening eyesight and nerve symptoms to heart and kidney problems. But this simply is not true—Dr. Barnard has shown that it is often possible to improve insulin sensitivity and tackle type 2 diabetes by following his step-by-step plan, which includes a healthful vegan diet with plenty of recipes to get started, an exercise guide, advice about taking supplements and tracking progress, and troubleshooting tips.

Dr Barnard also has a cookbook, which may be helpful when you’re not traveling, or if you have slow traveling.

Dr. Neal Barnard’s Cookbook for Reversing Diabetes:
150 Recipes Scientifically Proven to Reverse Diabetes Without Drugs


by Neal Barnard and Dreena Burton
– February 27, 2018
It comes as Kindle or hardcover.
Available here at Amazon.

Mastering Diabetes:
The Revolutionary Method to Reverse Insulin Resistance Permanently in Type 1, Type 1.5, Type 2, Prediabetes, and Gestational Diabetes

Mastering Diabetes book cover

by Cyrus Khambatta PhD and Robby Barbaro MPH
– October 18, 2022
foreword by Neal Barnard MD
It comes as Kindle, Audio, or Paperback.
Available here at Amazon.

Mastering Diabetes is a popular book/website about how we can effect our insulin resistance by what we eat and don’t eat. The basics are simple and it really works. But it is not a diet where you measure portions.

The website contains a Blog menu. That blog is where I find the best info, aside from the book. It’s particularly worth anyone’s time to read what’s under the Blog->Science menu. I also recommend their free seminars to get started and learn.


Whether you have cancer or simply don’t want to get cancer, here’s how you can deal with it or avoid it.

Chris Beat Cancer:
A Comprehensive Plan for Healing Naturally

Chris Beat Cancer book cover

by Chris Wark
– January 5, 2021
It comes as Kindle, Audio, or Paperback.
Available here at Amazon.

Chris had stage-3 colon cancer and after its removal, opted not to go the chemotherapy route. Since then he has worked hard to help others help themselves.

A word about Ketogenic diets…

You will find that the books I suggest do not promote Ketogenic diets.

Here are some articles about the reasons why:

And my personal observations…
A friend’s doctor was certain keto would help her. She recently had serious surgery for kidney stones (plural). And she isn’t the only one.

I also noticed the increase on kidney disease and on the number of Americans who now need dialysis or kidney treatment, and the mentions of “CKD” which is Chronic Kidney Disease. I learned Americans are eating more protein than our bodies need or our kidneys can handle. And, by the way, the kidneys turn the extra protein to fat.


You may notice a pattern with these eat-healthy-to avoid-illness solutions because they have common elements. You can still enjoy local foods. Just depending on where you are, somewhat in moderation. If you’re someplace where there’s a fabulous style of cooking meat and you enjoy meat, go for it. Just don’t eat that meat several times a day, every day, for weeks. Maybe do as the Japanese did, having a little with each meal. Or maybe dine out on that great meat/cheese just a couple of times a week and balance it with the other meal’s elements, such as greens and fruit. Or travel to the Blue Zones where people live the longest. Or enjoy a local farmer’s market or supermarket experience and have huge, great greens and fruit salads for lunch.

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