Tips for ImmuneSupport

Working together to slow the spread of COVID-19 (coronavirus)

Copyright© 2020 Simply Gluten Free, Inc. ALL RIGHTS RESERVED.

Printed in the USA. Any unauthorized copying, translation, duplication, importation or distribution, in whole or in part, by any means, including digital and electronic copying, storage or transmission, is a violation of applicable laws.

This book is organized into a convenient resource which contains information from various other websites, including the CDC. All medical guidance should come from a licensed medical professional, and this booklet is not a substitute for medical advice. As always, consult a medical professional before beginning any new protocol.

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Staying healthy during COVID-19Right now is a trying time for all of us. COVID-19 (coronavirus) has sickened and claimed the lives of a growing number of people, has caused chaos for many economies, and has a lot of us scared and anxious. It's an unprecedented time in history, but I firmly believe that no matter how frightening or unpredictable things seem to be right now, we will come through this – stronger and better than before.

Why? Because humans are basically GOOD! Sure, there are a few rotten apples out there, but it has been proven time and time again throughout history that people rise up in difficult times. People are decent. They help each other. They care for each other. They don’t need to be asked or forced to help or care – they just do. They do it because it is the right and human thing to do. In times of trouble, we forget our differences and unite. We rise and fight. We fight together against evil and disease. We fight to preserve our humanity.

I also firmly believe that if we are not part of the solution, we are part of the problem. If you can, support local businesses by purchasing gift certificates for the future. Order food from local restaurants that can still do deliveries. If you know people in the service industry and have tasks they can perform remotely, hire them to do so. If you can’t do those types of things, then stop contributing to the fear and uncertainty. Instead of buying a year’s worth of water and toilet paper, buy what you need. Instead of posting photos of empty grocery shelves, post photos of local farm stands that still have veggies and fruits to sell. Demand responsible reporting from the media. Instead of fear mongering, spread joy. And, if you need help, ask for it, you will be surprised how many are willing to help!

I don’t know how to cure viruses or solve global economic situations, but I hope some of the information that follows is helpful to you and may even keep you and your family healthy. Stay busy, stay productive, stay positive!

xo,

Carol KicinskiEditor-in-ChiefSimply Gluten Free magazine

Business AssistanceIf you or someone you know owns a business, I realize that there may be uncertainty about the future of that business and the economy in general.

On my site, we have created a page with helpful information about business assistance that is updated regularly. Here you will find financial resources available to small business owners right now. Please feel free to go to this page for the latest updates on government programs and feel free to share this page with anyone you know who may need some assistance right now.

Go to: Business Assistance for COVID-19.

STOP THE SPREAD OF GERMS Help prevent the spread of respiratory diseases like COVID-19.

Stay home when you are sick, except to get medical care.

Wash your hands often with soap and water for at least 20 seconds.

Cover your cough or sneeze with a tissue, then throw the tissue in the trash.

Clean and disinfect frequently touched objects and surfaces.

Avoid touching your eyes, nose, and mouth.

Avoid close contact with people who are sick.

cdc.gov/COVID19314915-A March 16, 2020 1:02 PM

KNOW HOW IT SPREADS-There is currently no vaccine to prevent coronavirus disease 2019 (COVID-19).-The best way to prevent illness is to avoid being exposed to this virus.-The virus is thought to spread mainly from person-to-person. -Between people who are in close contact with one another (within about 6 feet). -Through respiratory droplets produced when an infected person coughs or sneezes. These droplets can land in the mouths or noses of people who are nearby or possibly be inhaled into the lungs.

TAKE STEPS TO PROTECT YOURSELF-Clean your hands often-Wash your hands often with soap and water for at least 20 seconds especially after you have been in a public place, or after blowing your nose, coughing, or sneezing.-If soap and water are not readily available, use a hand sanitizer that contains at least 60% alcohol. Cover all surfaces of your hands and rub them together until they feel dry.-Avoid touching your eyes, nose, and mouth with unwashed hands.-Avoid close contact-Avoid close contact with people who are sick-Put distance between yourself and other people if COVID-19 is spreading in your community. This is especially important for people who are at higher risk of getting very sick.

TAKE STEPS TO PROTECT OTHERS-Stay home if you are sick, except to get medical care. -Cover coughs and sneezes-Cover your mouth and nose with a tissue when you cough or sneeze or use the inside of your elbow.-Throw used tissues in the trash.-Immediately wash your hands with soap and water for at least 20 seconds. If soap and water are not readily available, clean your hands with a hand sanitizer that contains at least 60% alcohol.-Wear a facemask if you are sick

CLEAN AND DISINFECT-Clean AND disinfect frequently touched surfaces daily. This includes tables, doorknobs, light switches, countertops, handles, desks, phones, keyboards, toilets, faucets, and sinks.-If surfaces are dirty, clean them: Use detergent or soap and water prior to disinfection.

The content on this page is from the CDC guidelines.

VITAMIN C This powerful immune booster is known to increase the number of natural killer cells in circulation. Vitamin C is a known anti-viral, and low levels of vitamin C are linked to increased risk of infection.

VITAMIN D3This vitamin is a strong anti-viral, known to decrease risk of infection when you have a normal level (about 50 ug/mL). Most Americans are deficient; check your most recent blood test to see what your levels are. In addition to immune defense, vitamin D3 helps you to absorb calcium, so it's important to note that you should combine D3 with vitamin K2 to ensure the calcium is directed where it needs to go.

VITAMIN AThis vitamin acts as a natural anti-inflammatory, assisting specifically in mucus membrane health of the sinuses and lungs.

ZINCThis mineral has well-known anti-viral properties. Many Americans do not have optimal levels of zinc. Taking too much zinc can have the opposite effect on the body, taxing your immune system, so be sure not to overdo it, though you'd likely show signs of taking too much, such as headaches, nausea, etc.

MELATONIN and NITRIC OXIDE are both said to help with immune function, and both have some particularly strong links to potentially helping fight COVID-19. Read Dr. Vikki's post for more details on these: https://www.rootcausemedicalclinics.com/blog/the-best-foods-and-supplements-to-boost-your-immune-system/

OIL OF OREGANOThis supplement is said to have antiviral, anti-inflammatory, and antioxidant properties. Traditionally it has been used for respiratory health and to help with cold and flu symptoms. A 2011 study showed it inhibited some animal and human viruses.

SPIRULINAThis blue-green algae comes in a powder supplement. Studies have shown it may help inhibit the growth or replication of certain viruses, including influenza and HIV. It is said to help improve immune system function, as well.

Supplements

ActivitiesSLEEPYou sleep when you're sick for a reason - it's one of the most important activities your body needs to heal itself. So of course it makes sense that getting enough sleep when you're well can help prevent you from getting sick in the first place. If you can't sleep with all this chaos, try reading a book or meditating to calm your mind or do something physical like go for a run, ride your bike, or do bodyweight exercises in your home to exhaust your body in the evening and fall asleep easier.

MEDITATIONStress is a killer and is one of the underlying reasons why many illnesses, both chronic or temporary, develop in the first place. Try a daily meditation practice to calm your mind.

BREATHING EXERCISESMuch like meditation, breathing exercises calm you. In addition to having a calming effect, breathing exercises can improve your breathing. For more details on breathing exercises, visit: https://my.clevelandclinic.org/health/articles/9445-diaphragmatic-breathing

PHYSICAL EXERCISESPhysical exercises like riding a bike, jogging/running, weight lifting, bodyweight exercises, yoga, dancing, and more are great at improving your overall health and wellbeing and can also get your mind off the stress of the current situation we find ourselves in. The mental health benefits of exercise are well documented, too, so get your body moving! Avoid the gym and either exercise at home or outdoors, just be sure to stay far enough away from other people.

AVOID SMOKING & DRINKING You want to do things that can help increase your lung function right now, not decrease it, so avoid smoking. As far as drinking, avoid it altogether or drink only in moderation, like a glass of red wine on occasion with dinner.

Food & RecipesFRUITS & VEGETABLESThe focus right now should be eating as many healthy fruits and vegetables you can. Citrus fruits, dark leafy greens, beets, and carrots are all great choices, as they are packed with many of the nutrients we discussed in the Supplements section of this booklet. When possible, make sure to choose organic produce. At the very least, opt for organic when choosing anything off the Dirty Dozen list, as these contain the highest concentrations of pesticides.

BONE BROTHOrganic bone broth has healing properties and many nutrients that are good for the body, plus it's warm and comforting.

NUTS & SEEDSNuts and seeds may be small, but they're mighty! With many nutrients and healthy fats/oils, nuts and seeds are a perfect healthy snack for times like these when you're stuck in the house binge-watching TV shows!

PROBIOTIC-RICH FOODSOrganic yogurt, sauerkraut, kimchi, kombucha ... get in those probiotic-rich foods to maintain a strong gut. The gut houses the majority of the immune system, so it's important to keep the gut happy with good bacteria.

WATERWe all know the importance of drinking plenty of water, so does this really need an explanation?

HEALTHY RECIPES!On the pages that follow you'll find some of my favorite healthy recipes.I hope these delicious dishes brighten your days a little and help get you

through this difficult time. We're in this together!

Glorious Green Smoothie Bowls

Ingredients

1 ripe avocado 1 banana 1 cup frozen berries 3 large handfuls organic spinach 1-1½ cups coconut water

Directions

Place avocado, banana, berries, and spinach in a blender with 1 cup coconut water. Blend, adding more milk, if needed, to achieve desired consistency.

Pour into bowls and serve immediately with toppings of choice.

Serves 2

Quinoa Breakfast Bowls with Poached Eggs

Ingredients

1 cup quinoa Kosher or fine sea salt 1 15-ounce can black beans rinsed and drained ¼ cup olive oil Juice of 1 lime 1 teaspoon ground cumin Freshly ground black pepper 1 pint cherry or grape tomatoes cut in half 4 poached eggs (see below for perfectly poached eggs) 1 avocado sliced ¼ cup fresh cilantro leaves coarsely chopped

Perfectly Poached Eggs:2 tablespoons white vinegar 4 large pastured eggs

Directions

Combine 2 cups water, quinoa, and 1 teaspoon salt in a saucepan. Bring to a boil over high heat. Cover the pan, reduce heat and let simmer for 15 minutes or until all the liquid has been absorbed. Remove from heat, stir in the black beans, cover, and let sit for 5 minutes.

Combine the olive oil, lime juice, cumin, and a pinch of salt and pepper in a small jar. Shake until combined. Pour over the quinoa, add the tomatoes, and stir to combine.

Divide mixture among four bowls, top with a poached egg and avocado slices and garnish with cilantro. Serve immediately.For the eggs:

Pour two inches of water into a deep skillet or pot. Bring to a boil then reduce heat until the water is gently simmering.

Crack the eggs into ramekins. Gently transfer the eggs into the simmering water. Poach eggs for 3 minutes, spooning the poaching water over the eggs. When the whites are opaque and feel firm to the touch, the eggs are done. Remove from the water with a slotted spoon and lay on paper towels to dry.

Serves 4

Arugula Pomegranate Saladwith

Creamy Avocado Dressing Ingredients

1 ripe avocado 1 small garlic clove minced or finely grated Juice of 1 lime about 2 tablespoons 3 tablespoons extra-virgin olive oil ½ cup water Kosher or fine sea salt to taste Freshly ground black pepper to taste 5 ounces baby arugula ½ cup pomegranate seeds

Directions

Cut the avocado in half, remove the seed, and scoop the flesh into a blender. Add the garlic, lime juice, olive oil, and ½ cup water. Blend until smooth. Add more water as needed to reach a creamy but pourable consistency. Season to taste with salt and pepper.

Place the arugula in a salad bowl, add the dressing, and toss to coat. Add the pomegranate seeds, and toss gently. Serve immediately.

Serves 4

Better Than WaldorfChicken Salad

Ingredients

½ cup crunchy Sunbutter ¼ cup mayonnaise 1 tablespoon honey 2 teaspoons fresh lemon juice 2 cups cooked chicken chopped 2 green apples skin on, cored and diced 1 cup red seedless grapes cut in half 1 stalk celery sliced Kosher or fine sea salt to taste Freshly ground black pepper to taste Butter lettuce cups

Directions

In a small bowl, mix together the Sunbutter, mayonnaise, honey, and lemon juice.

In a medium mixing bowl, combine the chicken, apples, grapes, and celery. Add the dressing and toss to coat. Season to taste with salt and pepper.

Serve in lettuce cups.

Serves 4

Chocolate Almond SmoothieIngredients

4-5 ice cubes 1 large banana ¼ cup unsweetened almond butter 1 cup unsweetened almond milk 1½ tablespoons unsweetened cocoa powder ½ teaspoon pure vanilla extract

Directions

Place all ingredients in a blender and blend until smooth and creamy. Serve immediately.

Serves 1

Chocolate Almond SmoothieIngredients

4-5 ice cubes 1 large banana ¼ cup unsweetened almond butter 1 cup unsweetened almond milk 1½ tablespoons unsweetened cocoa powder ½ teaspoon pure vanilla extract

Directions

Place all ingredients in a blender and blend until smooth and creamy. Serve immediately.

Serves 1

No-Bake Granola BarsIngredients

1½ cups gluten-free rolled oats 1 cup raw almonds coarsely chopped 1¼ cups pitted medjool dates ¼ cup maple syrup ¼ cup creamy almond butter

Directions

Place the oats and almonds in a large dry skillet over medium heat. Toast until fragrant, stirring often, about 3-5 minutes. Place in a large mixing bowl and set aside.

Place the dates in a food processor and process, scraping the sides as necessary, until they form a paste or dough-like consistency, about 1 minute. Add to the oat mixture.

Combine the maple syrup and almond butter in a small saucepan and cook over low heat until the almond butter is melted. Add to the other ingredients in the mixing bowl and stir well, making sure to break up the dates so they are distributed throughout.

Line an 8x8-inch baking dish with plastic wrap. Pour in the mixture and spread evenly. Press the mixture very well into the pan. Cover with plastic wrap and refrigerate until firm, about 1 hour. Remove from the pan and cut into evenly sized bars or squares. Can be kept in an airtight container in the refrigerator for 3-4 days or in the freezer for 1-2 months.

Makes 8 bars

Sweet & Spicy Carrot HummusIngredients

½ pound carrots peeled and chopped 1 (15-ounce) can garbanzo beans drained and liquid reserved ¼ cup creamy or no-stir Sunbutter 5 tablespoons olive oil divided 1 tablespoon honey 2 teaspoons lemon juice 1 teaspoon ground cumin ½ teaspoon kosher or fine sea salt ¼ teaspoon freshly ground black pepper ¼-½ teaspoon chipotle chili powder or you can use a little of the sauce from some chipotle in adobo sauce 1 chipotle pepper in adobo sauce finely minced 1 tablespoon fresh mint leaves minced

Directions

Put the carrots in a small pot with cold water. Bring to a boil and let boil until the carrots are tender, about 10 minutes. Reserve a few of the garbanzo beans for garnish, if desired.

Place the carrots in a food processor along with the garbanzo beans, Sunbutter, 4 tablespoons olive oil, honey, lemon juice, cumin, salt, pepper, and chipotle chili powder. Process until smooth, adding some of the reserved garbanzo bean liquid until the proper texture is achieved (I used 4 tablespoons). Place in a serving bowl, cover with plastic wrap, and refrigerate until ready to serve (can be served right away).

In a small bowl, combine 1 tablespoon olive oil, the reserved garbanzo beans, the chipotle pepper, and mint. Garnish the hummus with the mixture and serve.

Serves 6

Seed & Fruit Bars Ingredients

1 cup pitted dates 1 cup gluten free rolled oats ½ cup sunflower seeds raw or roasted ½ cup pumpkin seeds raw or roasted ¼ cup black sesame seeds ¼ cup white sesame seeds 2 tablespoons flax seeds 1 cup dried cherries or other dried fruit, chopped ½ cup creamy or crunchy Sunbutter ¼ cup maple syrup

Directions

Preheat oven to 325 degrees. Line a 9 x 9 inch square cake pan with parchment paper, allowing the paper to hang over the edges.

Pulse the dates in a food processor until chopped. Add the oats, sunflower seeds, pumpkin seeds, both sesame seeds, flax seeds, and dried fruit. Pulse several times until everything is chopped. Transfer the mixture to a mixing bowl.

Add the Sunbutter and maple syrup and mix well. Put the mixture into the prepared pan and press down firmly. Bake for 25-30 minutes or until set and golden brown. Let cool in the pan.

Using the paper, pull the cooled mixture out of the pan and cut into bars.

Makes 12-16 bars

CLEAN HANDS KEEP

YOU HEALTHY.

Wash your hands with soap and water for at least

20 SECONDS.

LIFE IS BETTER WITH

www.cdc.gov/handwashingThis material was developed by CDC. The Life is Better with Clean Hands Campaign is made possible by a partnership between the CDC Foundation, GOJO, and Staples. HHS/CDC does not endorse commercial products, services, or companies. C

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