Issuu

• Natural allergy relief

• Discover adaptogens

• Foods to ease IBS symptoms inside

vitamin B12

Important in keeping nerve cells healthy, B12 helps the body produce DNA and works with other B vitamins in the production of red blood cells and the immunity- and mood-boosting compound SAMe. It’s been used in the treatment or prevention of pernicious anemia, heart disease, macular degeneration, and fatigue.

Who’s at risk? The body can store several years’ worth of B12 in the liver, and healthy people under 50 who eat a varied diet usually get enough of the vitamin through food sources. It’s found in meat, poultry, fish, eggs, and dairy products, but not in plant foods, so vegans and some vegetarians need supplemental B12.

Others may want to get their daily dose through a supplement or fortified cereal, especially people over 50, who are more likely to have problems absorbing the vitamin from food sources; people with conditions that inhibit the absorption of nutrients, like Crohn’s disease and pancreatic disease; and people who have had weight-loss surgery.

Even in large doses, B12 has been found to have no adverse effects, so no upper limit has been set for it. Still, it’s important to talk with your healthcare provider before adding any new supplements to your regimen. ●

SELECTED SOURCES

“Dietary supplement fact sheet: Vitamin B12,” Office of Dietary Supplements, National Institutes of Health, http://ods.od.nih, 7/2/25 • “Vitamin B12,” Linus Pauling Institute, Oregon State University, http://lpi.OregonState.edu, 11/23 • “Vitamin B12,” Mayo Clinic, www. MayoClinic.com, 8/13/25

Is a plant-based diet good for kids? • Oats and rye aid appetite control • Probiotics may give your brain a boost • More

spring holidays

Savory Herb and Turkey-Bacon

Quiche • Berry, Beet, and Quinoa Salad • Spring Ragout with Baby Vegetables • Radish, Snow Pea, and Cucumber Salad 16 3 natural approaches for spring allergies Get relief, naturally.

tame IBS with

What to eat to manage symptoms.

Finally . . . it’s here!

Many parts of the country had an especially cold and snowy winter this year. But April has arrived. Time to put away the heavy coats and the wool hats and scarves in favor of lighter clothing.

April also brings the beginning of allergy season. Certified nutritionist Sally Karlovitz, CN, presents her three favorite natural remedies for spring allergies, beginning on page 16.

The season doesn’t matter for stress. It can nag at any time of year. But don’t despair: In addition to our Quick Tips for managing stress on page 18, we have a page full of adaptogens for you to try to bring your mood back into balance (page 24).

Irritable bowel syndrome (IBS) is another scourge of modern life, but our health feature on page 22 provides strategies that can help you cope.

Our Wellness department considers oral allergy syndrome (OAS) this month. If you develop allergy symptoms after eating a certain food or foods, you may be a sufferer of OAS. Proteins in the foods are like those in pollens that cause allergy symptoms. See page 28 for an explanation—and for help.

Spring is a natural time to refresh your habits. Turn to our Healthy Home department on page 20 for simple clean-living tips that support your home, health, and the planet in honor of Earth Day.

In the kitchen, our food feature is getting us ready for spring holidays, with recipes, beginning on page 12, that you’ll love to make and eat. And for a change of pace, try the Spanish Tortilla in the Market Gourmet department on page 5. It’s a frittata that’s loaded with potatoes, eggs, and seasonings—satisfying as well as delicious!

For breakfast, lunch, or snacks, make one of our healthy and yummy Spring Smoothies to fuel your body and wake up your taste buds (page 26).

Wishing you a happy, healthy, allergy-free spring!

Contributing Writers

Mary Ann O’Dell MS, RDN

Sally Karlovitz CN

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

Chief Operating Officer Amy Pierce

Customer Service 800-677-8847

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Taste for Life® (ISSN 1521-2904) is published monthly by CCI, 155 Washington Street, Keene NH 03431, 603-283-0034 (fax 603-676-7941); © 2026 Connell Communications, Inc. All rights reserved. Subscription rates: $49.95. This magazine is not intended to provide medical advice on personal health conditions, nor to replace recommendations made by health professionals. The opinions expressed by contributors and sources quoted in articles are not necessarily those of the editor or the publisher. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom. Information appearing in Taste for Life may not be reproduced in whole or in part without express permission of the publisher.

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a note on recipes Nutritional analysis from Edamam. Nutritional values vary depending on portion size,

Mary Ann O’Dell, MS, RDN

50 min prep time yields 1 8-in tortilla

Kitchen Note: Not to be confused with the Mexican tortilla, tortilla Española, or tortilla de patatas, is a Spanish version of a frittata made with creamy potatoes gently cooked with eggs, olive oil, and paprika. It is one of Spain’s most beloved and wellknown dishes, made regularly by home cooks and a ubiquitous staple at tapas bars throughout the country. It can be eaten for breakfast, lunch, or dinner. For best results, use a waxy potato, such as Yukon gold, which will hold its shape without falling apart during cooking. The recipe calls for plenty of olive oil, so the potatoes are essentially poached, resulting in a frittata with a creamy interior and soft, flavorful exterior. The dish can be served warm or cold, cut into wedges and eaten alongside a salad or on its own, or atop a piece of toasted bread as a montadito (mini open-faced sandwich). Top with your favorite fresh herbs or salad greens, if desired.

Tortilla Española (Spanish Tortilla)

From Tapas España: 70 Easy Recipes for Gathering and Sharing by Catherine Cogliandro Alioto ($29.99, Weldon Owen, 2026)

8 large eggs

1 tsp smoked paprika

3 tsp kosher salt, divided

½ c olive oil, plus more as needed

1 onion, thinly sliced

1 lb Yukon gold potato, sliced into thin rounds

1½ tsp freshly ground black pepper

1. In a large bowl, whisk eggs and paprika with 1 teaspoon of the salt until frothy. Set aside.

2. In an 8-inch nonstick sauté pan or skillet, warm the ½ cup of oil over medium heat. Add onion and potatoes and season with the remaining 2 teaspoons salt and the pepper. Cook, stirring occasionally, until potatoes are fork-tender, 15 to 20 minutes. Using a slotted spoon, transfer onion and potato mixture to bowl with eggs and, with a rubber spatula, gently combine. Reserve oil.

3. Over medium heat, warm reserved oil and add onion, potato, and egg mixture to pan. Continue to cook while gently swirling pan until eggs begin to set, 5 to 10 minutes. Reduce heat, if necessary, to prevent bottom of tortilla from becoming too brown.

4. Circle a rubber spatula around edges of pan to help loosen and shape tortilla. Remove from heat and place a large plate over top of pan. Quickly invert tortilla onto plate. If needed, add another 1 tablespoon of oil to pan and slide tortilla back into pan, cooking over medium heat for 3 to 5 minutes until fully set and golden brown.

5. To serve, slide tortilla onto a clean plate and cut it into wedges. Alternatively, it can be cut into cubes and served as a pintxo (little skewer) on a piece of toasted baguette.

6. Leftover tortilla will keep in an airtight container in the refrigerator for up to 3 days.

super cereals

Searching for a more satisfying breakfast? Oats and rye scored best for appetite control in a new review of 48 studies about cereals. Fiber from those two whole grains “showed superior effects” on satiety and other measures of appetite compared to fiber from wheat, barley, and corn.

SOURCE “Cereal fibers and satiety: A systematic review” by A. Machalias et al., Nutrition Reviews, 1/26

kids can thrive on plant-based diets, but nutritional supplements advised

Findings from a new analysis of more than 50 studies “underscore the need for careful dietary planning and supplementation in lacto-ovo-vegetarian and vegan children.” The researchers determined that plant-based diets are workable and healthy for kids but are susceptible to nutrient gaps.

On the plus side, children eating vegetarian and vegan diets tended to have better heart-health markers than other kids, and they consumed more fiber and vitamins. But they often fell short in other areas.

“Notably, vitamin B12 didn’t reach adequate levels without supplementation or fortified foods, and calcium, iodine, and zinc intakes were often at the lower end of recommended ranges, making them important nutrients to consider for children on plant-based diets,” said coauthor Jeannette Beasley, PhD, a professor of nutrition at New York University. “Vegan children, in particular, had especially low calcium intake.”

SELECTED SOURCES “Is a vegan diet safe for kids? A huge study has answers,” www. ScienceDaily.com, 12/21/25 • “Lacto-ovo-vegetarian and vegan diets in children and adolescents: A systematic review and meta-analysis of nutritional and health outcomes” by S. Lotti et al., Critical Reviews in Food Science and Nutrition, 12/11/25

probiotics support cognition . . .

Probiotic supplementation can have positive effects on cognition throughout the lifespan, with the most significant benefits seen in older adults. That’s the conclusion of a new analysis of more than 20 studies.

“Probiotic supplements primarily improve overall cognitive function, information processing speed, memory, and spatial ability in older adults, with the best results observed after 12 weeks of daily intake,” wrote the authors. They also found improvements in verbal ability among young adults. Infants and children saw gains in executive function, which includes working memory and problem solving, among other factors.

SOURCE “Effects of probiotics on cognitive function across the human lifespan: A meta-analysis” by H. Guo et al., European Journal of Clinical Nutrition, 2026

. . . and may ease ADHD

A daily probiotic supplement brought significant behavioral improvements to children with attention deficit/hyperactivity disorder (ADHD). The kids received a supplement containing Lactobacillus acidophilus, Bifidobacterium lactis, and Bifidobacterium longum, or a placebo, for two months.

Researchers concluded that the supplemental probiotics can be beneficial as “adjunctive therapy” for boosting executive function in kids with ADHD. Executive function includes working memory, problem solving, making plans, and control of inhibitions.

ADHD is marked by inattention, hyperactivity, and impulsiveness, and it can have substantial impacts on a child’s schoolwork and sociability.

SOURCE “Probiotic supplementation and executive function in children with attention-deficit/hyperactivity disorder” by A. Parhiz et al., Neuropsychopharmacology Reports, 3/26

Pop & Bottle

Vermont Tortilla Co. Original Organic Corn Tortillas

Matcha Green Tea Oat Milk Latte

Matcha Green Tea Oat Milk

Latte

For authentic flavor, try these organic stone-ground corn tortillas made using ancient nixtamalization, a traditional limecook process for better flavor, aroma, and texture. The result is big corn flavor and a satisfying rustic texture. These tortillas are made in small batches with no preservatives. Gluten free.

Enjoy your daily latte with benefits!

This creamy drink is made with ceremonial grade matcha, house-made oat milk, naturally sweetened with dates, and boosted with reishi and maitake mushrooms. The result is an antioxidant-rich, immune-boosting, and stress-reducing matcha latte.

Enjoy your daily latte with benefits! This creamy drink is made with ceremonial grade matcha, house-made oat milk, naturally sweetened with dates, and boosted with reishi and maitake mushrooms. The result is an antioxidant-rich, immune-boosting, and stress-reducing matcha latte.

PlantFusion

PlantFusion Clear Plant Protein

Clear Plant Protein

Tropical Punch

PlantFusion Clear Plant Protein Tropical Punch

For clean nutrition, hydration, and recovery, this is the clear choice. This protein powder delivers 20 grams of clear vegan protein per serving with zero sugar and only 90 calories Perfect for post-workout recovery or a refreshing daily boost, it delivers protein without the heaviness of traditional shakes.

KOS

Spark of Blue Genius

Experience real vitality with this NMN, PQQ, Alpha-GPC synergy -a scientifically balanced blend designed to recharge cells, renew mitochondria, and sharpen focus.* This triple-action formula delivers clean energy, cognitive support, and endurance in every scoop.* Blue raspberry flavor.

Re-Lyte Hydration Strawberry

Re-Lyte Hydration Strawberry Lemonade

Lemonade

Re-Lyte Hydration Strawberry Lemonade

For clean, effective electrolyte replacement, here is a delicious blend of micronutrients to hydrate your cells and keep your muscles working their best.* Formulated with Redmond RealSalt to supply essential electrolytes. Keto, paleo, and vegan friendly formula.

MUD\WTR :rise Cacao Coffee

MUD\WTR :rise Cacao Coffee Alternative

Alternative

MUD\WTR :rise Cacao Coffee Alternative

This functional mushroom coffee alternative is loaded with 100% organic cacao and nootropics that boost energy, improve mental clarity and support a healthy gut.* With black tea to give a fraction of the caffeine found in coffee, you get focus, energy and immune support without the jitters, crash or poor sleep. Rich, spicy, earthy…it’s the perfect start for the day.

Revello Mixers

Ginger Ale

Fruga Pink Guava Fruit Super Soda

Sip smarter with this smooth and refreshing Ginger Ale, with gentle spice and a crisp, clean finish. Made with real ginger and fruit juice, and infused with electrolytes, antioxidants, vitamins, and minerals, it’s a mixer that works harder—and tastes cleaner. Crafted for cocktails, mocktails, and moments in between.

Get a tropical vibe with this fresh and fruity prebiotic soda. Made with real guava fruit puree + prebiotics and antioxidants, it gives a boost to immunity and gut health.* Clean, functional ingredients with no fake flavors or sweeteners, Fruga offers sweet flavor and naturally bold refreshment. Under 40 calories per can with just 3 g sugar.

Trace

Hydro Pak Creatine + Electrolytes Unflavored

Trace Hydro Pak Creatine + Electrolytes Unflavored

This unique combination is formulated to power your performance and promote optimal hydration and brain function.* Electrolytes help transport creatine into muscle cells to support muscle growth, endurance, and recovery.* The sugar free blend is perfect just before or after workouts for maximum benefits.

Solaray HMB + D3

Support muscle mass maintenance, muscle strength, and endurance with this unique blend of Hydroxymethylbutyrate (HMB) and vitamin D. HMB is a metabolite of the amino acid leucine, involved in muscle mass support.* With vitamin D3 from algae plus calcium, it also helps support bone health.*

Solaray SleepMag

Elevate your nightly routine with magnesium and plant-based melatonin in one convenient capsule. Solaray’s in-house chelated magnesium glycinate is blended with plant-based melatonin sourced from tomatoes, which provides support for sleep, relaxation, and peaceful rest.*

Great Naturally Real Electrolytes

Hydration+

Watermelon

Restore balance and promote rapid hydration with whole food electrolytes from Himalayan pink salt, coconut water, celery and cucumber juices. This blend offers essential minerals potassium, sodium, magnesium, and calcium.

Health to Happiness

Tan Optimizer Deep Glow

Health to Happiness Tan Optimizer Deep Glow

Nourish, protect, and enhance your skin’s natural radiance from within. This Scandinavian formula combines antioxidants, carotenoids, and skin-nourishing nutrients to help maintain a smooth, luminous, and balanced complexion year-round. With astaxanthin, beta carotene, lycopene, and Polypodium leucotomos

Orgain

Creatine Unflavored

Support your muscles and your mind with creatine!* Creatine supports muscle strength, recovery after exercise, and it supports your brain.* Each serving delivers 5g of micronized creatine monohydrate that dissolves easier and offers a smooth taste experience mixed into water, juice, smoothies, and more.

SOiL Organic Skincare Rosemary Facial Mist

Clarify and invigorate with this versatile mist, distilled from organic plant materials, delivering a refreshing and hydrating boost. Its natural herbal aroma enhances a sense of well-being with an invigorating touch. Use as a facial toner, scalp and hair refresher, or reviving body mist.

Now

PharmaGABA 100 mg

GABA (Gamma-Aminobutyric Acid) is a non-protein amino acid that functions as a neurotransmitter in the human brain.* PharmaGABA has been clinically studied to support a calm and focused mind, particularly during periods of normal, everyday stress.* Each capsule supplies 100 mg GABA.

North American Herb & Spice PurelyMin 3X Magnesium

Fulfill the body’s needs for magnesium with this blend of mood and sleep supporting magnesium threonate, highly absorbable magnesium glycinate, and heart healthy magnesium taurate. This formula is further boosted with L-theanine, known for its calm energy effects.*

Natrol

Sleep & Restore Gummies with Melatonin

Experience restorative sleep with these cherry-flavored gummies, formulated to help you relax, fall asleep faster, and stay asleep longer.* The blend of GABA, magnesium, and 5 mg melatonin, plus a botanical blend of tart cherry, lemon balm, and chamomile, help support calm, relaxation and rest.*

Digestion and absorption are essential to overall health. The body relies on speciﬁc enzymes to break down proteins, fats, carbohydrates, starches, and dairy so nutrients can be properly utilized.

Digestive Enzymes combines plant- and animal-derived enzymes with supportive ingredients to help maximize the nutrient value obtained from food and support efﬁcient digestion.

Discover Digestive Enzymes 

spring holidays

a seasonal gatherings feast

As warmer weather returns, lighter foods please the palate. Try the following dishes at your next springtime event; they reflect the fresher flavors of the season.

Radish, Snow Pea, and Cucumber

Salad

From the Taste for Life test kitchen

Salad

8 oz snow peas, ends and strings removed

6 radishes, sliced very thin

2 English cucumbers, sliced very thin lengthwise

¹⁄³ c thinly sliced green onions

Dressing

3 Tbsp white-wine vinegar

1 Tbsp lemon juice

2 Tbsp extra-virgin olive oil

1 Tbsp honey

Salt and freshly ground black pepper

1. Bring a large saucepan of water to a boil. Add snow peas to boiling water for 1 minute. Immediately drain snow peas and set them aside.

2. Gently toss radishes, cucumbers, onions, and snow peas in a large bowl.

3. Whisk together vinegar, lemon juice, oil, and honey in a small bowl. Season to taste with salt and pepper.

4. Pour dressing over vegetables in large bowl. Toss gently to coat.

5. Divide salad among 4 plates. Serve immediately.

25 min prep time serves 4

Savory Herb and Turkey-Bacon Quiche

From The High-Protein Plate

by Rachael DeVaux, RD ($35,

S&S/Simon Element, 2026)

For the Crust

½ c ghee*

3 Tbsp almond milk

1¾ c gluten-free flour

½ tsp sea salt

½ tsp baking powder

1 Tbsp fresh rosemary, minced

1 large egg, beaten

For the Filling

6 large eggs

½ c unsweetened almond milk

1 tsp sea salt

½ tsp freshly ground black pepper

1 Tbsp avocado oil

6 slices turkey bacon

½ onion, diced

1 red or yellow bell pepper, seeded and diced (about 1 c; or swap in sliced mushrooms or sliced zucchini)

2 c packed baby spinach

4 green onions, white and green parts, chopped

1 c shredded Cheddar cheese (or preferred cheese)

1. Preheat oven to 375°. Grease a 9-inch pie pan.

2. Make crust: in a small bowl, microwave ghee for 30 to 60 seconds, until melted. Add almond milk and set aside.

3. In a medium bowl, whisk together flour, salt, baking powder, and rosemary. Add ghee mixture and egg, mixing until dough holds together when pressed with your fingers.

4. Transfer dough to pan and use your fingers to evenly press it onto bottom and up sides, ensuring a uniform thickness. Trim any excess dough from edges.

5. Make filling: whisk together eggs, almond milk, salt, and pepper in a medium bowl. Set aside.

6. In a medium skillet, heat oil over medium heat. Add bacon and cook for 3 to 4 minutes per side, until crisp. Transfer to a paper towel–lined plate and set aside until cool. Crumble or chop into small pieces.

7. In same pan, sauté onion and bell pepper for 4 to 5 minutes, until softened. Add spinach and green onions and cook for 2 to 3 minutes, until wilted.

8. Assemble quiche: in pie shell, layer in veggies and then bacon, followed by cheese. Pour egg mixture over everything and gently smooth out to evenly distribute. Place pie pan

on a baking sheet. Bake for 45 to 50 minutes, until filling is set. Let cool for 15 minutes before slicing and serving.

*Ghee is a type of clarified butter popular in Indian cuisine. Look for it in the supermarket aisle that contains cooking oil. If you can’t find ghee, substitute with equal amounts of butter.

Kitchen Note: If you’re looking for a showstopping brunch dish or an easy meal-prep breakfast that actually gets better as the week goes on, this quiche is it. Use a store-bought crust if you’re short on time, swap in Italian sausage for the bacon (if that’s what you have on hand or prefer), or load it up with extra veggies—this recipe makes good use of leftovers. Store leftover quiche in an airtight container in the fridge for up to 4 days.

Reheat slices in the oven at 325° for 10 to 12 minutes, until warmed through. To freeze, let the quiche cool completely, and then wrap individual slices tightly in foil or parchment and place in a freezer-safe container. Freeze for up to 2 months. Reheat from frozen in a 350° oven for 20 to 25 minutes.

Per serving (made with yellow bell pepper): 502 Calories, 18 g Protein, 261 mg Cholesterol, 34 g Carbohydrates, 2 g Total sugars (0 g Added sugars), 5 g Fiber, 35 g Total fat (17 g sat), 535 mg Sodium, ★★★★★ Vitamin A, C, K, ★★★ Vitamin B2 (riboflavin), B12, ★★ Calcium, Phosphorus, ★ Vitamin B6, E, Folate, Iron, Zinc 75 min prep time serves 6

© EVA KOLENKO

Spring Ragout with Baby Vegetables

From Cuisines of Odesa: Recipes and Stories

From Ukraine’s Historic City by Maria Kalenska ($40, Weldon Owen, 2026)

2 lb baby new potatoes

14 oz young carrots

21 oz mini zucchini

18 oz young cabbage (preferably sweetheart cabbage)

4 jumbo spring (green) onions

1¾ oz fresh flat-leaf parsley

1¼ oz fresh dill

3½ oz butter

12¼ oz small fresh English peas

9 oz sour cream

Sea salt

1. Peel potatoes. Peel and cut carrots into rounds. Halve zucchini lengthwise and cut into pieces. Shred cabbage. Slice onions into half-rings. Chop parsley and dill.

2. Have a large saucepan ready for stew and set it aside. Melt butter in a large frying pan over medium heat. Lightly sauté vegetables one by one. Transfer each sautéed vegetable into the large saucepan: start with potatoes, and then carrots, zucchini, cabbage, onions, and garlic. Do not add water; young vegetables release enough liquid while cooking.

3. Cover saucepan with a lid and let vegetables simmer for 10 minutes. Add peas, parsley, dill, sour cream, and salt to taste. Stir gently and simmer for 5 to 10 minutes, or until vegetables are tender. Carefully mix stew and serve hot.

Kitchen Note: This is one of those super-simple dishes where the quality of the ingredients—really fresh, perfectly seasonal vegetables—is what makes it. In Odesa, people start preparing the stew as soon as the new young vegetables appear in the markets. The delicacy of the vegetables is enhanced by the butter and sour cream.

Per serving: 441 Calories, 11 g Protein, 61 mg Cholesterol, 53 g Carbohydrates, 15 g Total sugars (0 g Added sugars), 12 g Fiber, 23 g Total fat (13 g sat), 301 mg Sodium, ★★★★★ Vitamin A, B6, C, K, ★★★★ Folate, Potassium, ★★★ Vitamin B1 (thiamine), B2 (riboflavin), ★★ Vitamin B3 (niacin), Iron, Magnesium, Phosphorus, Zinc, ★ Vitamin E, Calcium

50 min prep time serves 6

15 min prep time + 2 hr chill time serves 4

Berry, Beet, and Quinoa Salad (Miinaki Miinekaanani Otaatopakooni)

From A Feather and A Fork: 125 Intertribal Dishes From an Indigenous Food Warrior by Crystal Wahpepah with Amy Paige Condon ($35, Rodale, 2026)

1 large red beet, roasted and diced

1 large yellow beet, roasted and diced

1 small red onion, diced

2 c cooked quinoa

½ c fresh blueberries

½ c fresh blackberries

½ c sliced fresh strawberries

Juice of 1 lime

¼ c pure maple syrup

1 tsp sea salt

1. Toss together red beets, yellow beets, onion, quinoa, blueberries, blackberries, and strawberries in a large bowl.

2. Add lime juice, maple syrup, and salt. Toss again, making sure lime, maple syrup, and salt are evenly distributed.

3. Cover and set bowl in refrigerator for 2 hours to let flavors mingle and coalesce.

Kitchen Note: This salad is so full of color and texture from the beets and the berries that it is like a work of art. The flavors come in waves: earthy, nutty, fruity, sweet, salty, sour, all without competing. The quinoa, a seed that originated with the Incas in Peru, adds another layer of texture, which is pleasing to the palate, plus protein without fat and a heaping dose of magnesium to help regulate blood sugar. The lime gives a hit of acid without overpowering.

If beets are not in season or readily available, this salad still dazzles with color and flavor. Add extra crunch and depth with toasted pecans. Serve alongside salmon filets or atop salad greens, if desired, for more color and nutrition.

Per serving: 221 Calories, 6 g Protein, 0 mg Cholesterol, 47 g Carbohydrates, 21 g Total sugars (12 g Added sugars), 7 g Fiber, 2 g Total fat (0 g sat), 514 mg Sodium, ★★★ Vitamin B2 (riboflavin), ★★ Vitamin C, Folate, Magnesium, ★ Vitamin B1 (thiamine), B6, Iron, Phosphorus, Potassium, Zinc

3 natural approaches for spring allergies

It happens every year. Your eyes start itching, you get congested, you begin to sneeze and “Hello!” Spring allergies have sprung again!

If you suffer every year without getting much relief, try something different. Try something natural that works with your body, and works without the side effects common with over-the-counter allergy medicines.

Here are my top 3 natural approaches to fight allergies and control symptoms.

q Utilize Nasal Washes. Neti pots and saline nasal washes can be used as needed to keep nasal passages hydrated and clear. Using nasal washes can help clear pollens from the sinuses, reducing their impact and improving breathing.

r Use appropriate herbs and nutrients. Nature provides a host of remedies to support a body dealing with allergies.

✔ A proprietary blend of 7 Indian herbal extracts has been clinically studied for allergy and respiratory support. This blend has been found to promote respiratory health and normal breathing seasonally. Relief has been effective with this Seasonal 7 Comfort Blend of herbs.

✔ Quercetin is a flavonoid that has both anti-

Wishgarden Herbs Kick-Ass Allergy + Sinus Soother

Promotes a healthy histamine response while supporting sinus health and encouraging congestion relief.*

Soothes irritated tissues.* With echinacea, nettles, and yerba santa.

inflammatory and antihistamine activity in the body. Quercetin works by helping to reduce the amount of allergy-symptom-causing histamine that is released in the body.

✔ Nettles are effective for allergies with their natural antihistamine activity. One study found 48 percent of nettle users reported nettles were more effective than over-the-counter allergy medications.

✔ Vitamin C can also act as a mild antihistamine, and it improves immune function and fights infection.

s Try Homeopathy. Homeopathic formulas can really help deal with symptoms quickly, without negatively affecting the immune system. Homeopathic formulas are safe and can be used in both children and adults. Look on homeopathic remedy packages to identify single remedies or formulas that match the symptoms you are experiencing.

Fight back against allergies this year with a fresh new arsenal from nature, so you can stop suffering and enjoy spring. ●

Ollois Histaminum Hydrochloricum 30C

Fight back against coughing, sneezing, and watery eyes from allergies.*

Homeopathic remedy for relief from mild allergic reactions from hay fever, mold, pet dander, dust, and other allergens.* Lactose free.

Ridgecrest Herbals ClearLungs Extra Strength

Supports free breathing and helps keep airways open.*

Helps keep lungs calm and clear.*

Traditional Chinese herbal formula.

Paragon Plus™ Respir-Aller™

Comprehensive seasonal support.*

Supports normal respiratory function in the presence of airborne allergens.*

With Seasonal 7 Comfort Blend, MSM, quercetin, nettles, and more.

managing stress strategies to help you calm down

You’re stressed—running late and stuck in a traffic jam. There’s not much you can do about acute stress besides taking deep, calming breaths.

But acute stress is only one of three types. The other two are acute episodic (such as with recurring work deadlines) and chronic, which may have many causes. These two beat you down from day to day as the fight-or-flight response takes over.

Before you’re caught in a loop that can cause health problems, consider these tips:

Follow a healthy diet. “There’s clear medical evidence that nutrition affects our emotional well-being and can reduce the risk of anxiety,” says functional medicine specialist Melissa Young, MD.

Boost nutrient intake. Anxiety-relieving foods may contain highquality protein, fiber, probiotics, omega-3 fatty acids, vitamin B12, and magnesium. This group includes salmon, avocado, beef (in moderation), chicken, eggs, plain yogurt, and vegetables.

Avoid low-nutrition foods and beverages. Heavily processed foods, especially those containing sugar, trans fats, or artificial sweeteners, are full of empty calories instead of packed with nutrients. Beverages containing alcohol or caffeine also don’t help.

Practice mindful eating. Stress-eating may involve shoving food down without even thinking about what it is and what it does for (or to) the body, as anyone who’s ever eaten half a bag of candy knows. After you’ve chosen a quality meal, focus on the food and chew it slowly.

Exercise. You can lower both blood pressure and levels of stress hormones with aerobic exercise.

Relax and breathe. Whether or not you meditate or do t’ai chi or yoga, your body will respond to the tension-lowering effects of deep breathing.

Ensure good sleep. Aim for 7–9 hours of sleep every night, and prepare for it by slowing down in the evening. Turn off the TV, put down your electronic devices, and relax with a bath or a book. ●

20 ways to celebrate Earth Day

It’s easy to feel powerless when confronting the scope of Earth’s many environmental challenges. Yet collective progress is built from individual actions. Small, thoughtful steps can add up, creating hope for a healthier planet. Here are a few ways you can make a difference on Earth Day and every day.

1 Bring your own bags when you shop.

2 Use cloth napkins instead of single-use paper versions.

3 Carry a reusable water bottle and a travel mug for coffee or tea.

4 Eliminate food waste by planning meals and shopping in advance, freezing what you don’t use, and eating leftovers.

5 Compost food scraps to make free fertilizer for your garden.

6 Shop at thrift stores and consignment shops instead of buying new.

7 Think twice before you buy something. Do you really need it?

8 Look for Energy Star certification when buying new appliances.

9 Turn off the lights when you leave the room.

10 Turn your water heater down to 120 degrees.

11 Combine errands to limit driving time.

12 Instead of driving by yourself, opt for a bicycle or carpool, or take the bus.

13 Sign up for paperless billing.

14 Instead of printing, use smart phone apps to take notes, scan documents, and keep lists.

15 Find alternatives to paper plates and cups, like bamboo.

16 Avoid using chemical pesticides and herbicides to keep bugs away from people and plants.

17 Collect rainwater from your roof in a rain barrel and use it to water your plants and crops.

18 Landscape with native shrubs and wildflowers.

19 Plant flowering trees—they purify the air and provide an important food source for pollinators.

20 Vote for politicians that align with your planet-friendly values. ●

Earth Day 2026

This year’s Earth Day celebration on April 22 will reaffirm the theme from 2025: “Our Power, Our Planet.” Organizers aim to encourage individuals, governments, institutions, and businesses to commit to sustaining hard-won environmental protections. These protections are at risk of weakening in the face of economic stressors, climate impacts, and a rapidly changing political landscape. EarthDay.org encourages public participation in Earth Day activities, including engaging in peaceful demonstrations and marches, convening town halls and dialogues with decision-makers, organizing to protect environmental laws and standards, participating in community cleanups, and working toward ecosystem restoration. Learn more at www.EarthDay.org. SELECTED SOURCES “Decoding Earth Day 2026: Our power, our planet,” www.EarthDay.org, 2/3/26

tame IBS with diet

Don’t let irritable bowel syndrome ruin your life

If you are one of the 10 to 15 percent of US adults who have irritable bowel syndrome (IBS), you’re likely already familiar with the symptoms it causes. Whether or not your healthcare team has provided a diagnosis (93 to 95 percent of cases have not yet been diagnosed), you may suffer from abdominal cramps, bloating, constipation, diarrhea, or excessive gas.

What is IBS?

Formerly known as colitis, nervous colon, or spastic bowel or colon, this group of symptoms occurs in a bowel that shows no obvious sign of disease. Doctors now classify IBS as a functional gastrointestinal disorder, or problem with the way the brain and gut work together. Women are twice as likely as men to develop the syndrome, which is more likely if a family member suffers from it; there has been a severe digestive tract infection; or stressful life events (such as child abuse) have occurred. Begin treating it

Whether or not you’ve already consulted a healthcare provider, keep a diary of your diet and symptoms that arose after eating. After several weeks, you may see patterns that can help inform your future food choices. Keep in mind that stress and lack of quality sleep can also contribute to a flare-up of IBS symptoms. Working with a gastroenterologist and a dietitian may help you find a treatment that works for you.

The low-FODMAP diet

Your physician or dietitian may have you try the lowFODMAP diet to see what specific foods cause your symptoms. FODMAPs are fermentable sugars and fiber—found in some dairy products, fruit, grains, legumes, and vegetables—that are difficult for some people to digest. The low-FODMAP diet eliminates foods that contain FODMAPs for several weeks, and then reintroduces them gradually in small amounts to assess their contribution to IBS.

Food groups to avoid, according to University of Utah Health, include beans and lentils; bread, cereals, and crackers made from wheat; dairy foods, including

ice cream, milk, and yogurt; fruits, including apples, cherries, peaches, and pears; and vegetables, including artichokes, asparagus, garlic, and onions. The blog of Franciscan Health, headquartered in Indiana, adds to the list coffee, fried foods, cauliflower and other cruciferous vegetables, spicy foods, honey, high-fructose corn syrup, and artificial sweeteners.

Foods to add to your diet include cooked vegetables (except for the cruciferous family); fish and poultry rather than red meat; gluten-free brown rice and oatmeal, which are important sources of soluble fiber; and egg whites.

Other tips

✔ Maintaining hydration is important: Drink lots of water.

✔ Probiotics can help balance your digestive system.

If yogurt is a trigger for you, try fermented foods or supplements. (Be sure to check with your healthcare provider first.)

✔ Cook at home to control what goes into your meals.

✔ Regular exercise can improve the functioning of your digestive tract. Avoid being sedentary.

Keep in mind that people have individual responses to different foods. You may have no trouble digesting foods that would trigger an IBS flare-up in someone else. Patience is key as you determine which foods you should avoid and which are safe for you to eat. ●

SELECTED SOURCES “The best IBS diet to prevent flare-ups” by R. Schneider, Franciscan Health Blog, www.franciscanhealth.org, 11/10/25 • “Definition and facts for irritable bowel syndrome”; “Eating, diet & nutrition for irritable bowel syndrome”; “Symptoms & causes of irritable bowel syndrome,” National Institute of Diabetes and Digestive and Kidney Diseases, https://www. niddk.nih.gov, rev. 11/17 • “Low FODMAP diet: One part of IBS management,” 7/11/22; “Manage irritable bowel syndrome (IBS) with diet,” 8/18/23, University of Utah Health, healthcare.utah.edu

BY MARY ANN O’DELL, MS, RDN

adaptogens from around the world

If there is something we all deal with, it’s stress! How well do you adapt to stress? Can you handle it well, or do you end up with any of a variety of symptoms from stomachache and gut issues to headache and tension? One way you can adapt better is with adaptogens. The term adaptogen is used for herbs that increase the body’s resistance to stress by having a balancing effect on body systems, essentially allowing you to handle stress more efficiently. Here are 3 adaptogen picks from around the world:

Indian Ashwagandha is one of the most widely used herbs in India due to its rejuvenating properties. It supports adrenal function, reduces the stress hormone cortisol, and may be effective in dealing with mild anxiety and depression. In research, people using ashwagandha reported lowered symptoms of stress, anxiety, and depression compared to those who took a placebo.

Siberian Rhodiola has been used in traditional medicine for centuries. Russian scientists found that

Paragon Plus™ PurExtract™ Reishi Mushroom

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Rhodiola could improve both mental and physical performance. It may help during times of stress by improving stress-induced fatigue. Rhodiola has also been shown to reduce production of cortisol, a stress hormone linked to metabolic changes including increased blood glucose levels and increased fat storage in the abdomen. Asian Reishi Mushroom has been part of Chinese and Japanese cultures for over 2000 years, used for enhancing physical and mental endurance. Now available in western countries, Reishi is used as a potent immune stimulator and may fight viral infections and promote respiratory health. Research also suggests that reishi acts as an adaptogen, with people reporting lower levels of anxiousness, increased sense of well-being, and even better sleep.

These herbs are readily available in a variety of forms: liquid extract, powder, gummy or capsules. Whichever herb you choose, these adaptogens can help your body handle stress better. ●

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spring smoothies

refresh with a blended beverage

Smoothies don’t have a season—they’re enjoyed year-round, no matter the temperature or weather. But there’s something about warmer days that makes a blended beverage particularly appealing.

Here are some quick and easy ways to boost the health benefits, flavor, and overall enjoyment of your smoothie.

✔ Extra Greens (per serving)

Mild taste: 1 to 2 cups romaine lettuce or spinach

Medium taste: ½ to 1 cup boy choy, collard greens, or kale

Strong taste: 2 tablespoons to ¼ cup arugula or dandelion greens

✔ Flavor Add-Ins (per serving)

Chocolate: 1 tablespoon to ¼ cup raw cacao or unsweetened cocoa powder

Extracts: ⅛ to 1 teaspoon almond, peppermint, or vanilla extract

Herbs: 2 tablespoons basil, cilantro, mint, or parsley

Salt: pinch to ½ teaspoon

Sweeteners: brown rice syrup, dates, fruit concentrates, honey, maple syrup, stevia

Zests: ⅛ to 1 teaspoon finely grated lemon, lime, or orange zest

✔ Nutritional Boosts (per serving)

Frozen Vegetables: ¼ to ½ cup broccoli or cauliflower

Green Powders: ¼ to ½ teaspoon chlorella or spirulina; ½ to 1 teaspoon wheatgrass powder

Oil: 1 teaspoon to 1 tablespoon avocado, coconut, flax, macadamia, olive, pumpkin seed

Protein Powder: 1 tablespoon to 1 scoop ●

10 min prep time serves 2

Peach, Almond Butter, and Cinnamon Smoothie

From The 30-Day Inflammatory Reset by Dr. Josh Redd ($35, Palma Vita Books LLC., 2026)

2 c coconut, almond, or other alternative milk

1 (10 oz) bag frozen peaches

1 Tbsp almond butter

1 tsp ground cinnamon

½ tsp vanilla extract

Pinch sea salt

1. Combine all ingredients in a blender and blend until smooth.

Kitchen Note: Enjoy this smoothie as a breakfast on-the-go, or as a refreshing afternoon snack. Feel free to customize it by adding a handful of spinach for extra nutrients or swapping in your favorite nut or seed butter.

Per

SOURCE The Blender Girl Smoothies by Tess Masters ($16, Ten Speed Press, 2015)

10 min prep time serves 1

Ginger-Almond Greens Smoothie

From The 30-Day Inflammatory Reset by Dr. Josh Redd ($35, Palma Vita Books LLC, 2026)

2 c almond, cashew, or coconut milk, plus more as needed

2 c baby spinach

1 apple, cored and cut into cubes

½ frozen or fresh green banana, sliced

1 Tbsp almond butter

1 tsp grated and peeled fresh ginger Pinch sea salt

1. Combine all ingredients in a high-speed blender. Blend until smooth. Add extra milk if needed to blend.

Kitchen Note: This delicious breakfast or snack can be made with any milk alternative. If you’d like a smoothie with lower sugar content, use an underripe banana. You can also use kale, romaine lettuce, chard, or any other greens instead of the spinach. You can still make this if you don’t have a highspeed blender. Just peel the apple for a smoother consistency.

Per serving (made with almond milk): 166 Calories, 5 g Protein, 0 mg Cholesterol, 25 g Carbohydrates, 14 g Total sugars (0 g Added sugars), 6 g Fiber, 8 g Total fat (1 g sat), 778 mg Sodium, ★★★★★ Vitamin E, K, ★★★★ Calcium, ★★ Vitamin B2 (riboflavin), Folate, ★ Vitamin A, B1 (thiamine), B6, C, Iron, Magnesium, Phosphorus, Potassium

Minty Fresh + Lemony Salad Smoothie

From In Good Health: Uncomplicated, Allergen-Aware Recipes for a Nourished Life by Rachel Riggs ($34.95, Figure 1 Publishing, 2025)

4 c roughly chopped romaine hearts*

5 large fresh mint leaves (or 2-3 basil leaves)

½ ripe avocado, pitted and peeled

1 Tbsp honey

2 Tbsp freshly squeezed lemon juice

Pinch of salt

1 c cold filtered water

1 c ice

1. Combine all ingredients in a blender and blend until smooth. This smoothie is best when slightly slushy but not overly thick. If it’s not icy cold, add a few more ice cubes and blend again. Serve immediately, as the avocado will discolor in time.

*Wash and spin-dry the romaine lettuce in advance, so it will be well chilled rather than warm and waterlogged. This makes for a better smoothie.

Per serving: 268 Calories, 5 g Protein, 0 mg Cholesterol, 35 g Carbohydrates, 21 g Total sugars (17 g Added sugars), 12 g Fiber, 16 g Total fat (2 g sat), 815 mg Sodium, ★★★★★ Vitamin A, K, Folate, ★★★ Vitamin C, Potassium, ★★ Vitamin B2 (riboflavin), B6, Iron, ★ Vitamin B1 (thiamine), B3 (niacin), E, Magnesium, Zinc

10 min prep time serves 2

oral allergy syndrome the food-pollen connection

If you experience an itchy mouth or throat after eating a certain food, and pollen-induced hay fever finds you sneezing or coughing, Oral Allergy Syndrome (OAS)—also known as Pollen-Food Allergy Syndrome (PFAS)—may be an issue.

Diagnosing OAS

Proteins found in certain nuts, fruits, and vegetables are very similar to those found in specific pollens. Because of the cross-reactivity that occurs in OAS, the body reacts the same way to an offending food as it does to a triggering pollen source.

OAS is typically diagnosed by an allergist and may then be confirmed through a positive allergen skin test or a blood test for specific pollens.

Experiencing OAS

Symptoms frequently begin within a few minutes of eating a triggering food. Common symptoms include: swollen, itchy, or tingly lips, mouth, face, tongue, or throat; irritated gums; and/or bumps on the mouth or lips.

Less common reactions are hives, rashes, difficulty breathing, and nausea. Itching, swelling, or redness where the raw food touched your face—or came into contact with your hands when peeling or handling it—can also occur. Although uncommon, anaphylaxis is a possibility in those who are highly allergic and experience a systemic reaction. Symptoms should dissipate after about 30 minutes of eating or touching the food. Some individuals have noted their OAS improves or even disappear with time.

What you can do

Eliminating the triggering food(s) from your diet is one way to avoid OAS. Stay away from raw versions of problematic foods, especially during pollen season. Bake or heat triggering items, since high temperatures break down the proteins responsible for OAS.

Eating canned or jarred versions may also help. Peeling the food before eating it is another option, since the offending protein often concentrates in the food’s skin. Pasteurized juices can usually be enjoyed by those with OAS.

Allergy shot treatments may help alleviate some symptoms. Antihistamines can be used for mild reactions. However, pre-medicating with an oral antihistamine is not typically recommended by allergists. Some individuals may have to inject themselves with an EpiPen® if severe reactions present.

If you experience mouth itching after eating nuts, see an allergist/immunologist. Even mild oral symptoms can indicate a serious nut allergy.

SELECTED SOURCES “Comprehensive review of pollen-food allergy syndrome . . .” by Yukinori Kato et al., Allergology International, 1/25 . . . “Oral allergy syndrome (OAS),” American Academy of Allergy, Asthma & Immunology, www.aaaai.org, 1/10/24 • “Overview: what is oral allergy syndrome?” https//my.ClevelandClinic.org, 8/11/22 • “What is oral allergy syndrome (OAS)?” Allergy & Asthma Network, https://allergyasthmanetwork.org, 2026

Triggering OAS

With Oral Allergy Syndrome, a reaction to a certain food is directly tied to the type of seasonal allergies a person experiences. For example: If you have a ragweed allergy, the foods that can trigger OAS for you might be bananas, honeydew, and/ or zucchini.

Here’s a list of certain pollens and some of their associated, triggering foods.

Birch Tree

Almonds

Apples

Carrots

Celery

Hazelnuts

Kiwi fruits

Peanuts

Pineapple

Soybeans

Grasses

Melons

Oranges

Peaches

Peanuts

Potatoes

Swiss chard

Tomatoes

Ragweed

Artichokes

Bananas

Cantaloupes

Cucumbers

Honeydew

Melon

Watermelon

Zucchini

Another thing to note is that some individuals experience OAS with just one food item. Others experience symptoms from many types of fruits, nuts, or vegetables.

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NB Pure

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Qunol

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Tiiga

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*These statements have not been evaluated by the Food & Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. This information is presented as general information and is not meant to replace medical advice. Because persons and circumstances can vary, self treatment may not be right for you. Consult a qualified health care practitioner for advice pertaining to any particular person or case or before beginning any new exercise, diet, or supplementation program. Use products only per label direction.