Over the years, I’ve found that spring cleaning is really satisfying and well worth the effort. The biggest challenge is getting started!
To that end, we’re looking for a talented person to create an inspiring playlist of at least 10 songs to keep people energized through the gruntwork of spring chores.
Please send your list of motivating music to lynn.tryba@tasteforlife.com. We’ll publish the winning playlist in an upcoming issue of our magazine, and the winner will receive a prize package of hundreds of dollars’ worth of body care products and supplements from companies like Olive Branch Natural Body Care, Terry Naturally, NOW Solutions, Mushroom Wisdom, and Pure Synergy!
For tips on how to get your home to sparkle without toxic chemicals, turn to page 29. If you like creating fresh natural scents in your home, check out our simmer pot recipes at tasteforlife.com/simmer.
Sore muscles from intense housework deserve a relaxing soak in a (now clean) bathtub! Learn how to create a spalike sanctuary in the comfort of your home on page 21.
Spring is a wonderful time to try vibrant new recipes. If you’re looking for an innovative twist on avocado toast, don’t miss the fun version on page 12. People with common food allergens can explore our collection of allergy-free eats on page 16. If you like the idea of spring but are plagued by spring allergies, discover homeopathic medicines that may help on page 15.
Many people like to start their day or end a workout with a protein smoothie. We worked with a functional nutritionist to devise different smoothie recipes designed to meet different health goals on page 30.
Nothing beats the feeling of being full of energy and vitality. For people suffering from long COVID, regaining a sense of well-being may seem far away. Dive into some helpful tips from a new book on the subject on page 26.
To your health,
Giveaway Wednesday
Enter to win exciting natural products. Selections change every week!
Chief Content Officer and Strategist Lynn Tryba (Lynn.Tryba@TasteforLife.com)
Contributing Editors Lisa Fabian, Rich Wallace
Associate Editor Kelli Ann Wilson
Creative Director Michelle Knapp
Production/Graphic Designer Brian Jenkins
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Editorial Advisory Board
Hyla Cass, MD, author of SupplementYourPrescription Bill Chioffi, COO of Nammex Ann Louise Gittleman, PhD, CNS, author of more than 35 books on detox, weight loss, and wellness Maria Noël Groves, RH (AHG) health journalist and author of several books on herbs Clare Hasler-Lewis, MS, PhD, MBA, CEO, OlivinoLife Tori Hudson, ND, author of Women’sEncyclopediaofNaturalMedicine and The MenopauseCompanion Christina Pirello, MS, host of Emmy-award winning PBS series, Christina Cooks: Back to the Cutting Board Èlan Sudberg, CEO Alkemist Labs, member of the American Herbal Products Association Board Jacob Teitelbaum, MD, expert on long COVID and fibromyalgia, author of bestselling books on integrative medicine Roy Upton, RH, DipAyu, president of the American Herbal Pharmacopoeia Brenda Watson, CNC, creator of six PBS shows on digestive health David Winston, RH (AHG), DSc (hon.), renowned ethnobotanist, teacher, book author
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Poor sleep may INCREASE DIABETES RISK
Inconsistent sleep patterns may increase the risk for Type 2 diabetes. Researchers analyzed the sleep duration of more than 84,000 older adults, then tracked their health for about seven years. They found that participants with irregular sleep patterns (day-to-day sleep duration varying by more than 60 minutes, on average) developed Type 2 diabetes up to 34 percent more often than others in the cohort.
SELECTED SOURCES “Association between accelerometer-measured irregular sleep duration and Type 2 diabetes risk: A prospective cohort study in the UK Biobank” by S. Kianersi et al., Diabetes Care, 7/17/24 • “Study finds irregular sleep patterns lead to increased risk of Type 2 diabetes,” Brigham and Women's Hospital, 7/17/24
Did You Know?
The National Sleep Foundation advises that sticking to consistent mealtimes can help you sleep better: “Just as suddenly switching on a bright light in a dark room can alert and even startle you, eating dinner late into the evening tells your body it’s in awake mode. This makes it harder for your body to get into sleep mode.” The foundation recommends eating a light dinner two to three hours before bedtime, allowing the body to “slowly ease into sleep mode.”
SOURCE “Get healthy sleep by eating right on schedule,” National Sleep Foundation, www.theNSF.org, 3/13/22
Pesco-veg diet has BENEFITS FOR ELDERS
A plant-based diet that includes fish scored well for preventing neurological problems in elderly adults. The study found that the benefits of a vegetarian diet for lowering risks of stroke, dementia, and Parkinson’s disease were reduced in people in their 80s. Adding fish provided “a noticeable advantage,” according to the authors.
“These increased risks of neurological conditions among vegetarians in their 80s weren’t huge, but something is going on there that we shouldn’t ignore if we wish the vegetarian advantage to continue for all vegetarians in their later years,” said lead researcher Gary Fraser, PhD.
SELECTED SOURCES “Cause-specific and all-cause mortalities in vegetarian compared with those in nonvegetarian participants from the Adventist Health Study-2 cohort” by G.P. Abris et al., American Journal of Clinical Nutrition, 8/2/24 • “Pesco-vegetarian diets best for reducing risk of death in elderly,” Loma Linda University Adventist Health Sciences Center, 8/23/24
Indulge in a REAL Dewzie! Dewey’s Bakery makes delightfully crisp, flavorful cookies layered with rich chocolate, made with 100 percent real ingredients, no synthetic colors or artificial preservatives. https://deweys.com
Get Some Rest
LifeSeasons Rest-ZZZ Oral Strips support the body’s natural circadian rhythm and can ease mental and physical tension by helping to calm the nervous system. Mint flavored. www.LifeSeasons.com
Nature’s Truth Beet Root Gummies have a fantastic strawberry flavor and naturally occurring nitrates. Two vegan gummies provide 300 mg of premium beet extract. www.NaturesTruth.com
IMPROVING ON PERFECTION
THIS RECIPE PROVES IT CAN BE DONE!
Avocado toast has been called the perfect dish, versatile enough for breakfast, lunch, or a satisfying snack. This recipe takes it to the next level by using the fresh, vibrant flavors of a classic Caprese salad—ripe tomatoes, creamy mozzarella, and fragrant basil. It’s packed with protein, fiber, and B vitamins, all while being completely free from GMOs. Mangia!
Caprese Avocado Toast with Marinated Tomatoes
PREP TIME 15 mins MARINATE 1 hr for tomatoes SERVES 3
1 c cherry tomatoes, sliced in half
2 Tbsp olive oil
1 tsp sea salt
½ tsp black pepper
1 Tbsp lemon juice
1 Tbsp fresh basil, sliced into ribbons, plus additional for garnish
2 cloves garlic, minced
3 slices Ezekiel 4:9 Flax Bread
1 avocado, mashed Salt and black pepper
½ C mozzarella balls, sliced in half
Optional: crushed red pepper flakes, balsamic glaze
1 Add sliced tomatoes to a bowl with the olive oil, the 1 teaspoon salt, the ½ teaspoon black pepper, the lemon juice, the 1 tablespoon basil, and the garlic. Marinate 1 to 2 hours.
2 Toast Ezekiel 4:9 Flax Bread until golden brown.
3 Spread mashed avocado on top of toasted bread. Season with salt and pepper to taste.
4 Top avocado toast with the marinated cherry tomatoes and mozzarella balls.
5 Garnish toasts with more basil, crushed red pepper flakes, and a drizzle of balsamic glaze, if desired.
Per serving: 347 Calories, 10 g Protein, 15 mg Cholesterol, 25 g Carbohydrates, 5 g Total sugars (0 g Added sugars), 7 g Fiber, 24 g Total fat (6 g sat), 457 mg Sodium, ★★ Vitamin B6, Vitamin E, Vitamin K, Folate, Phosphorus, ★ Vitamin B1 (thiamine), Vitamin B2 (riboflavin), Vitamin B3 (niacin), Vitamin B12, Vitamin C, Calcium, Magnesium, Potassium, Zinc
SPRING IS IN THE AIR!
For millions, spring means sneezing, itchy eyes, and runny noses. To make the most of the season, try incorporating homeopathic remedies into your allergy relief routine. Along with herbs, supplements, and other holistic health practices, homeopathy offers a gentle approach to managing these seasonal symptoms.
Homeopathy is based on the principle of “like cures like,” where microdoses of plants, animals, and minerals are used to relieve the same symptoms they cause at full strength. When taken at the first sign of symptoms, homeopathic medicines work with the body to provide relief and restore health, making them a great first line of defense against many common health conditions.
Several homeopathic medicines, including those manufactured by Boiron, can target specific allergy symptoms. Here are a few to consider.
✻ Nasal congestion: Apis mellifica relieves nasal congestion with stinging pain and swollen nasal mucosa caused by allergies.
✻ Sneezing: Reach for Galphimia glauca, which especially helps with sneezing fits associated with hay fever.
✻ General allergy symptoms: Histaminum hydrochloricum is well known and widely used to ease a variety of allergy symptoms, including sneezing, runny nose, and itching.
✻ Burning nasal discharge: Kali iodatum alleviates burning discharge, especially when accompanied by pain at the base of the nose.
✻ Runny nose: Natrum muriaticum targets a runny nose from allergies with clear, watery discharge that is worse in the morning.
SOURCE Boiron USA
Xlear Rescue Nasal Spray offers a drug-free formula including herbal extracts and essential oils of pau d’arco, oregano, tea tree, eucalyptus, and parsley.
for Life Ezekiel 4:9 Bread is made from six freshly sprouted organically grown grains and legumes, providing a source of complete protein with nine essential amino acids. www.FoodforLife.com
Michael’s Naturopathic Programs: Energy Adrenal Support gives you the extra energy you need. Providing support for combating fatigue, it also enhances both physical and mental stamina.
www.MichaelsHealth.com
ALLERGY-FREE COOKING
SAFE MEALS FOR MOST EVERYONE
Food sensitivities and allergies are no fun. It takes constant vigilance to monitor every bite of food consumed. But for many, there’s no other choice to escape unpleasant and sometimes dangerous symptoms.
The following recipes avoid some of the more common allergens like dairy, wheat, soy, and corn. If you have problems with other allergenic items like nuts or citrus, these ingredients can often be left out of a dish or substituted with seeds (sunflower, pumpkin) for the nuts, or a splash of vinegar or another fruit juice for the citrus.
Black Bean Salad with Shaved Vegetables
From The Bean Book: 100 Recipes for Cooking with All Kinds of Beans, from the Rancho Gordo Kitchen by Steve Sando with Julia Newberry ($35, Ten Speed Press, 2024)
2 c cooked, well-drained Rancho Gordo Ayocote Negro or Negro de Vara beans, or other black beans
4 radishes, thinly sliced
2 celery stalks, thinly sliced
1 large carrot, thinly sliced
1 medium fennel bulb, trimmed and thinly sliced with a mandoline
¼ white onion, minced Salt and freshly ground black pepper
1 To make vinaigrette: in a large salad bowl, make a paste with garlic and salt. Add mustard, oregano, and lemon juice. Mix well. Whisk in oil slowly.
2 Add beans, radishes, celery, carrot, fennel, and onion to bowl. Gently toss to combine. Season to taste with salt and pepper.
Per serving: 389 Calories, 9 g Protein, 0 mg Cholesterol, 29 g Carbohydrates, 4 g Total sugars (0 g Added sugars), 11 g Fiber, 28 g Total fat (4 g sat), 529 mg Sodium, ★★★★★ Vitamin K, ★★★ Vitamin E, Folate, ★★ Vitamin B1 (thiamine), Phosphorus, ★ Vitamin A, B6, C, Iron, Magnesium, Potassium, Zinc
Quinoa Salad with Sweet Potato & Apricot
From Plants For You by Diana Goldman ($35, Beantown Kitchen, 2024)
PREP TIME 75 mins SERVES 6
Ingredients for the dressing
¼ c freshly squeezed lemon juice
1¾ tsp ground cumin
1 Tbsp agave nectar
1¼ tsp salt
½ tsp ground black pepper
¼ tsp red pepper flakes (optional, for serving)
Ingredients for the salad
2 small zucchinis, ends trimmed and cut in half lengthwise (about 15 oz)
1 medium unpeeled sweet potato, cut into ½-inch dice
1 c uncooked quinoa (3¼ c cooked)*
1¾ c water
2 scallions, chopped small
½ c shelled pistachios, chopped
½ c dried apricots, chopped
½ c fresh parsley, chopped (1 Tbsp reserved for garnish)
Chopped fresh parsley and/or lemon wedges (optional, for serving)
1 Preheat oven top 400˚.
2 In a lidded jar or small mixing bowl, shake or mix together dressing ingredients and set aside.
3 Line a baking sheet with parchment paper or a silicone baking mat. Place zucchini on baking sheet flesh-side up.
4 Add sweet potatoes and sprinkle vegetables with salt and pepper.
5 Roast on middle rack for 24-30 minutes or until vegetables have cooked through (keep an eye on zucchini; you may need to remove it before sweet potatoes). Remove from oven and let cool.
6 While vegetables are roasting, rinse quinoa
and transfer to a small saucepan. Add water and bring to a boil. Cover, reduce to a simmer, and cook for 15 minutes, or until all water is absorbed. Transfer to a large serving bowl and let cool.
7 Chop cooled zucchini into ½-inch pieces. Add zucchini, sweet potato, scallions, pistachios, apricots, parsley, and dressing to quinoa in serving bowl. Mix to thoroughly combine.
8 Garnish with reserved parsley and lemon wedges, if desired.
*If the quinoa is undercooked when sampling, add ¼ cup more water, bring to a boil, cover, and reduce to a simmer, cooking until the water has evaporated. If the quinoa is overly moist, simmer for more time, checking every minute or so, until the quinoa is light, fluffy, and dry.
Kitchen Note: This dish made without any wheat, barley, oats, beans, or rice is proteinrich and filling. If you can find Japanese sweet potatoes, use them. They add a complexity of flavor and texture that enhances the salad, but conventional sweet potatoes are wonderful too!
Per serving: 247 Calories, 8 g Protein, 0 mg Cholesterol, 41 g Carbohydrates, 12 g Total sugars (3 g Added sugars), 6 g Fiber, 7 g Total fat (1 g sat), 465 mg Sodium, ★★★★★ Vitamin K, ★★★ Vitamin B6, Phosphorus, ★★ Vitamin A, B1 (thiamine), C, Magnesium, ★ Vitamin B2 (riboflavin), E, Folate, Iron, Potassium, Zinc
Warm Lentil Salad
From the Taste for Life test kitchen
PREP TIME 45 mins SERVES 2
¾ c Puy lentils, rinsed
2 bay leaves
1 red onion, finely chopped
2 red bell peppers, diced
2 c arugula
3 Tbsp extra-virgin olive oil
2 Tbsp balsamic vinegar
2 tsp Dijon mustard
½ tsp paprika
Salt and freshly ground black pepper
1 Place rinsed lentils in a pot with bay leaves. Add 2 cups cold water. Bring to a boil, reduce heat, and simmer for 20 minutes, or until lentils are tender.
2 Drain lentils. Discard bay leaves. Let lentils cool for 10 minutes.
3 Add onion, bell peppers, and arugula to lentils.
4 Whisk together oil, vinegar, mustard, paprika, and salt and pepper to taste. Stir dressing into salad. Serve.
Per serving: 410 Calories, 16 g Protein, 0 mg Cholesterol, 41 g Carbohydrates, 11 g Total sugars (0 g Added sugars), 10 g Fiber, 22 g Total fat (3 g sat), 654 mg Sodium, ★★★★★ Vitamin C, ★★★★ Iron, ★★★ Vitamin B6, E, K, ★★ Vitamin A, Folate, ★ Vitamin B2 (riboflavin),
Oat Hemp Milk
From Breaking Up With Dairy by Bailey Ruskus ($32, Balance, 2025)
PREP TIME 10 mins MAKES 34 ounces
4 c water
⅓ c oats*
2 Tbsp hemp seeds
1 Tbsp date sugar or agave nectar Pinch of salt
1 Combine all ingredients in a high-powered blender, and blend on high speed for 7 seconds. Try not to blend for longer than 7 seconds, as it will make milk slimy.
2 Pour milk mixture through a fine-mesh metal strainer into a bowl. Discard leftover contents in strainer, and then place strainer over blender.
3 Pour and strain from bowl back into blender. For a super-creamy milk, repeat this straining process three times.
4 Pour milk into a 32-ounce mason jar, store in refrigerator, and enjoy within 4 to 6 days.
*If you are very sensitive to gluten or have celiac disease but can still tolerate oats, be sure to look for oats that are certified gluten free.
Kitchen Note: Although creating oat milk at home seems simple, it’s pretty typical to get a slimy consistency, making most home cooks give up too easily. Hemp seeds help with the smooth consistency and are a no-brainer healthy protein and omega addition to this classic recipe. The trick to making the best oat milk is the rule of blending for only 7 seconds.
Per serving (serves 4; made with agave nectar): 107 Calories, 4 g Protein, 0 mg Cholesterol, 15 g Carbohydrates, 4 g Total sugars (4 g Added sugars), 4 g Fiber, 4 g Total fat (0 g sat), 59 mg Sodium, ★★★★★ Vitamin D, ★★★★ Vitamin E, ★★ Phosphorus, ★ Vitamin B1 (thiamine), Magnesium
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REELING IN BENEFITS
FROM INCREASED INTAKE OF OMEGA 3S
From the 1930s through the 1970s, many Americans relied on tinned fish like sardines as a cheap, nutritious snack food, convenient to toss into lunch boxes or pair with saltines for after-school snacks. As more processed convenience foods exploded in availability, those omega-3–rich fish took a back seat to less odiferous items like Cheetos.
Nowadays, fewer than 10 percent of Americans are obtaining the recommended intake levels of omega-3 fatty acids, according to the National Health and Nutrition Examination Survey (NHANES) conducted by the Centers for Disease Control and Prevention. Recent research suggests that when people supplement with fishor algae-derived omega 3s, benefits in brain function and overall well-being occur. Here are two examples from recent studies.
Omega 3s v. acne
In one 16-week trial, those who took an omega-3 supplement and followed a Mediterranean diet (typically rich in fish and olive oil) saw a reduction in acne severity. Nearly all the participants had omega-3 deficits at the start of the study. They received an algae-derived omega-3 supplement that included 600 milligrams (mg) of DHA and 300 mg of EPA for eight weeks, followed by 800 mg of DHA and 400 mg of EPA for the next eight weeks.
Fish oil v. Alzheimer’s disease
Recent research showed that fish oil supplements reduced the breakdown of nerve cells in the brain and may help prevent Alzheimer’s disease in people with a genetic predisposition to the condition.
Participants in the three-year study were 75 years old or older and had relatively low blood levels of omega-3 fatty acids at the start. They received an omega-3–rich fish oil supplement or a soy-based placebo each day. Magnetic resonance imaging (MRI) of their brains showed a significant reduction in the breakdown of brain cell integrity in the fish-oil group compared to those who took the placebo.
“The fact that neuronal integrity breakdown was slowed in people randomized to omega-3 treatment who are also at high risk for Alzheimer’s disease is remarkable,” said neurologist Gene Bowman, ND, of the McCance Center for Brain Health, Massachusetts General Hospital, and Harvard Medical School. He added that the results warrant additional study “in more diverse populations.”
SELECTED SOURCES “ω-3 PUFA for secondary prevention of white matter lesions and neuronal integrity breakdown in older adults: A randomized clinical trial” by L.H. Shinto et al., JAMA Network Open, 8/1/24 • “Exploring the potential of omega-3 fatty acids in acne patients: A prospective intervention study” by A. Guertler et al., Journal of Cosmetic Dermatology, 7/10/24
Heat Up, Organically
Simply Organic Crushed Red Pepper is just pure, certified organic red chili peppers. Perfect for that smack of heat in your dishes. No GMOs. No ETO. Not irradiated.
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Liver Support
America’s Finest LivLonga blends three scientifically validated natural ingredients including Curcumin C3 Complex, Livinol, and the bioavailability enhancer BioPerine to support healthy liver function.
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Inner & Outer Beauty
Improve skin elasticity, joint mobility, and nail and hair strength with Garden of Life Grass Fed Collagen Peptides. Start building from within today!
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GO FROM FATIGUED TO Fantastic!
Many multivitamin supplements can only supply a fraction of the nutrients needed to support optimal health and vitality. But Fatigued to Fantastic Energy Revitalization drink mix delivers the benefits of 30 key nutrients to help you thrive and feel your best!*
BY KELLI ANN WILSON
SERIOUS SELF CARE
TRANSFORM YOUR BATHTUB INTO A SANCTUARY
Finding the time to take a bath is an excellent way to decompress and lower stress. All you need is a tub and a few supplies to transform your bath into a spa!
Bathing basics
Gather supplies—towels, candles, music, and maybe a bath pillow or hot water bottle to rest your head on. Take a quick rinse in the shower before filling the tub and sinking in.
Herbal healers
You may want to add dried herbs to your bath. You can boil herbs in water, strain, and add the pre-brewed herbal tea to bath water. Herbs can also be tied up in an old bandana or clean nylon stockings—hang the sachet under the faucet while you fill the tub. You’ll want to run water at its hottest temperature until the tub is about half full before adjusting to a more comfortable temperature.
Essential oils are another great possibility. They can reduce the drying effects of soap, making them an ideal bath addition during the colder
months. Quick tip: Wait until the tub is full and the water is turned off before adding oils—you don’t want to lose any of the herbal essences through evaporation.
To avoid skin irritation, avoid adding essential oils directly to bathwater, says Lora Cantele, author of The Complete Aromatherapy & Essential Oils Handbook for Everyday Wellness. Instead, mix 5 drops of essential oil with a tablespoon of carrier oil or unscented body wash or liquid castile soap, and then add to the bath after it’s filled and stir.
Try chamomile, lemon balm, and lavender for relaxation; eucalyptus and peppermint to soothe the symptoms of the common cold; peppermint for reducing skin irritation and inflammation.
Did you know?
Your skin can absorb herbs’ healing properties by soaking in them, including through the hands and feet. Herbal baths are a great way to safely deliver herbs to babies and small children.
SOURCE Body Into Balance by Maria
Noël Groves ($24.95, Storey, 2016)
SELECTED SOURCES Body Into Balance by Maria Noël Groves ($24.95, Storey, 2016)
The Complete Aromatherapy & Essential Oils Handbook for Everyday Wellness by Nerys Purchon and Lora Cantele ($24.95, Robert Rose, 2014)
Medicinal Herbs: A Beginner’s Guide by Rosemary Gladstar ($14.95, Storey, 2012)
Aura Cacia Calming Chill Pill Fizzy Bath
Excerpt from You Can Heal from Long COVID (June 9, 2024) by Jacob Teitelbaum, MD, & Mary Shomon. Reprinted with permission from the authors. For more information about the book, visit www.vitality101.com/ LongCovid.
Long COVID Recovery
HOW TO RECLAIM YOUR VITALITY
When you get a viral infection, your body smartly tries to protect itself. It shuts down energy production to starve the virus. (This is why we feel so tired when we’re sick.)
Viruses have no energy furnaces (called mitochondria) of their own, so they try to hijack your energy system to reproduce.
This energy shutdown usually keeps an infection in check while your body kills it off. But sometimes, the body can’t tell when an infection is gone.
Your immune system gets stuck in overdrive, exhausts itself, and energy production stays shut down in “hibernation” mode. The virus may be long gone, but your body has trouble turning your energy furnaces back on.
This is long COVID, and it’s the same as post-viral chronic fatigue syndrome, fibromyalgia, and other postviral conditions.
There are hundreds and hundreds of studies and over 40 years of clinical experience that show us how to treat post-viral fatigue and related conditions effectively. And that means we already know how to treat long COVID!
Fatigue and Tiredness
It’s not surprising that fatigue is one of the most common symptoms of long COVID, given that energy production is shut down. This fatigue is often described as feeling more tired than you would be after staying up too late or after a rigorous workout. Sometimes, it is a “flu-like” sick exhaustion. The overall program recommended in this book is designed to address this common and debilitating symptom.
How Common Is Long COVID?
Let’s look at the numbers. Research shows that around 10 to 15 percent of the population develops long COVID after their initial COVID infection. As of spring 2024, roughly 17 million people currently have long COVID, a number that remains relatively steady.
Among adults with long COVID, 79 percent report having some activity limitation from long COVID, and one out of every four people with long COVID reports that it significantly limits their activities.
What Are the Symptoms of Long COVID?
As noted by the CDC, the common symptoms include
■ Fatigue and tiredness (can be mild or leave people bedridden)
■ Symptoms that get worse after physical or mental effort, also known as “post-exertional malaise” (PEM)
■ Shortness of breath
■ A feverish feeling
■ Heart symptoms such as chest pain and racing pulse or palpitations
■ Neurologic symptoms such as brain fog, headaches, migraines, sleep problems, dizziness when you stand up (lightheadedness), pins-andneedles feelings in your extremities, changes in your sense of smell or taste
■ Depression and/or anxiety
■ Digestive symptoms like diarrhea or stomach pain
■ Joint or muscle pain
■ Rashes
■ Changes in menstrual cycles
How to Recover—Start with the Core Issues and SHINE!
Because long COVID impacts so many symptoms, no
magic bullet currently can eliminate it. But there are highly effective treatments.
Getting well requires taking a comprehensive (sometimes called holistic or integrative) approach to treatment. But often, when people start with just a few treatments, it’s enough to support their body in recovering the rest of the way.
The Good News?
Whether post-viral symptoms are caused by COVID, chronic fatigue syndrome, fibromyalgia, or other triggers, our published evidence shows that 91 percent of people improve by simply using the SHINE Protocol, with a stunning average 90 percent increase in quality of life.
SHINE is an acronym that focuses on optimizing
■ Sleep
■ Hormones/Hypotension
■ Infections and Immunity
■ Nutrition
■ Exercise (light) as able
Some Helpful Tools
I recommend the free “Energy Analysis Program” at www.EnergyAnalysisProgram.com. This program provides a series of quizzes and analyzes your responses—along with pertinent lab tests if they are available—to tailor a program to help optimize your energy production.
I also recommend my free iPhone and Android app, “Cures A-Z,” which you’ll find helpful in addressing day-to-day problems.
Finally, if you’re looking for more detail, I invite you to read the fourth edition (blue cover) of my book, From Fatigued to Fantastic! For more information about You Can Heal from Long COVID, visit www.vitality101.com/LongCovid .
Jacob Teitelbaum, MD, is one of the most frequently quoted medical authorities in the world on post-viral chronic fatigue syndrome, fibromyalgia, energy, and pain. He is the author of 10 books, including the bestselling From Fatigued to Fantastic, and was the lead author on many studies of effective treatments for post-viral syndromes.
Mary Shomon is an award-winning patient advocate, health coach, and patient activist. She is a New York Times bestselling author of 15 books on health and wellness, including Living Well with Chronic Fatigue Syndrome and Fibromyalgia. She has cohosted two PBS television documentaries on hormonal health.
DETOX YOUR ABODE
10 TIPS FOR A SUCCESSFUL SPRING CLEANING
Ready to give your house a deep clean? It’s go time! Roll up your sleeves and crank your favorite music. If you can dance while you dust, it’s a win-win.
1 First things first, open some windows! Fresh air can chase away the stale remnants of a long winter like nobody’s business.
2 If you have one, use an air purifier with a HEPA filter to help clear out dust, pollen, and VOCs (volatile organic compounds).
3 Create a spring simmer pot to create a fresh scent. Try our recipes at https://tasteforlife.com/simmer.
4 Arm yourself with nontoxic cleaning products. Look for the Green Seal, EcoLogo, or EWG Verified labels. For a list of EWG Verified brands of cleansers, visit www.ewg.org/cleaners. Ingredients such as baking soda, white vinegar, lemon, and essential oils are also tried-and-true natural cleaning agents.
5 Use a vinegar or baking soda solution to wipe down refrigerator shelves, removing traces of food and preventing mold from forming.
6 Wipe down baseboards.
7 Dust ceiling fans, light fixtures, and window sills. If you don’t do it now, you never will, and trust us, they’re dirty.
8 Sprinkle baking soda over carpets to neutralize odors and help absorb dust, toxins, pet dander, and allergens. Let the baking soda sit for an hour and use that time to vacuum your curtains before returning to vacuum the rugs.
9 Check for mold growth in the bathroom, basement, around windows, and near sinks and dishwashers. Use white vinegar or hydrogen peroxide to treat moldy areas.
10 If you don’t have any houseplants, get some! These easy-to-care-for varieties help reduce indoor pollutants: aloe vera, spider plants, English ivy, philodendron heartleaf, and snake plants.
SELECTED SOURCES “9 ways to detox your home” by Aviva Patz, www.Health.com • “20 best air-purifying plants (and how to keep them alive)” by Melissa Smith, www.EcoWatch.com • “Best indoor plants for clean air” by Jamie McIntosh, www.TheSpruce.com • “Your guide to safer cleaning products,” www.EWG.org/cleaners
BY LILI HANFT, FNTP
WHAT’S THE RIGHT SMOOTHIE FOR YOU?
CUSTOM PROTEIN SHAKE RECIPES
Protein is having a moment—and for good reason. It’s essential for building and repairing muscles, stabilizing blood sugar levels, and for creating hormones and enzymes. But getting enough protein in your diet can be challenging. That’s where protein shakes come in handy. These four recipes contain protein from highquality sources, making them perfect for snacks, post-workout refueling, or rounding out the protein in a meal.
Orange Creamsicle Shake
PREP TIME 10 mins SERVES 1
1 orange, peeled and deseeded
¼ c unsweetened, full-fat canned coconut milk
¼ c water
1-2 Tbsp vanilla or unflavored collagen peptides
Dash of vanilla extract
1 Place all ingredients in a blender and blend until smooth.
Kitchen note: The healthy fats from coconut milk, antioxidants from the orange, and the gut-healing, skin health–promoting protein in the collagen peptides make this shake a winner. To make it quicker to prepare, replace the orange with ½ cup of orange juice and simply shake or stir all the ingredients together, no blender required. Per serving (made with 1 tablespoon collagen peptides): 190 Calories, 2 g Protein, 0 mg Cholesterol, 17 g Carbohydrates, 13 g Total sugars (0 g Added sugars), 3 g Fiber, 12 g Total fat (11 g sat), 8 mg Sodium, ★★★★★ Vitamin C, ★ Vitamin B1 (thiamine), Folate, Iron, Phosphorus
Chocolate Peanut Butter Banana Shake
PREP TIME 10 mins SERVES 1
1 scoop (28 g) chocolate-flavored bone broth protein powder
1 Tbsp cocoa powder
½ ripe banana
1 Tbsp peanut butter
½ c water
1 Place all ingredients in a blender and blend until smooth.
Kitchen note: This shake is perfect if you’re looking to pack in the protein while keeping calories low. The easily digested bone broth protein will keep you full and satisfied.
Per serving: 334 Calories, 30 g Protein, 0 mg Cholesterol, 33 g Carbohydrates, 19 g Total sugars (0 g Added sugars), 7 g Fiber, 12 g Total fat (3 g sat), 334 mg Sodium, ★★★★★ Phosphorus, ★★★ Folate, Iron, Zinc, ★★ Vitamin B3 (niacin), Vitamin B6, Magnesium, ★ Vitamin B1 (thiamine), Vitamin B2 (riboflavin), Vitamin E, Calcium, Potassium
Cherry Berry Kefir Smoothie
PREP TIME 10 mins SERVES 1
1 c whole-milk kefir
½ c fresh or frozen cherries
½ c fresh or frozen blueberries
Dash of vanilla extract
1 tsp honey (optional)
1 scoop grass-fed whey protein powder (optional)
1 Place all ingredients in a blender and blend until smooth.
Kitchen note: Whey protein, found in dairy products like kefir as well as whey protein powder, supports muscle building and workout recovery. Kefir is an excellent source of probiotics, containing more strains of beneficial bacteria than yogurt. Berries are low in sugar and high in fiber and antioxidants.
Per serving (made with honey and 1 scoop protein powder): 311 Calories, 20 g Protein, 34 mg Cholesterol, 41 g Carbohydrates, 35 g Total sugars (6 g Added sugars), 4 g Fiber, 9 g Total fat (5 g sat), 133 mg Sodium, ★★★★★ Vitamin B2 (riboflavin), Vitamin B12, Phosphorus, ★★★ Calcium, ★★ Zinc, ★ Vitamin B1 (thiamine), Vitamin B6, Vitamin C, Vitamin K, Magnesium, Potassium
Super Seed Green Smoothie
PREP TIME 10 mins SERVES 1
1 Tbsp ground chia seeds
1 Tbsp ground flaxseeds
2 Tbsp ground raw sunflower seeds
1 c spinach or lightly steamed kale
½ ripe banana
1-2 Tbsp hemp or pea protein powder (optional)
1 c water or coconut water
1 Place all ingredients in a blender and blend until smooth. The smoothie will become thicker the longer it sits.
Kitchen note: This smoothie gets its fiber and protein from a variety of seeds. The soluble fiber in the flax and chia seeds creates a gel when mixed with liquid, making the smoothie thick and creamy. To increase the protein, add a scoop of your favorite protein powder, such as hemp, pea, or brown rice.
Per serving (made with spinach, coconut water, and 1 scoop protein powder): 425 Calories, 33 g Protein, 0 mg Cholesterol, 45 g Carbohydrates, 24 g Total sugars (0 g Added sugars), 15 g Fiber, 14 g Total fat (2 g sat), 612 mg Sodium, ★★★★★ Vitamin K, Folate, Magnesium, Phosphorus, ★★★★ Vitamin B1 (thiamine), Vitamin B6, Iron, Zinc, ★★★ Potassium, ★★ Vitamin B2 (riboflavin), Vitamin B3 (niacin), Vitamin C, Calcium, ★ Vitamin A, Vitamin
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