No matter where you are in recovery, small moves like this create capacity for more. (written 07/20/2025)

We’re excited to share the news: after more than a year of dedicated work, our new book, Recovery Kitchen Essentials: Research, Recipes, and Practical Tips to Support People with Long COVID and Post-Infection Conditions to Feel Better, is available!

What started as a few tips to help people navigate the holidays has become a trusted, year-round guide for anyone wanting to manage symptoms and support recovery in the kitchen. 70%-80% of your immune system is in your gut, which is why diet and nutrition are an important part of PEDAL™, a whole body approach to recovery. Every day you have a chance to impact your health and symptoms through what you eat.

While working on this book, Katie went through her own kitchen transformation that supported her Long COVID recovery process — applying the dietary and nutrition principles Andrea used in her biathlon career and has refined based on her nutrition certification courses and education to become a therapist in psychoneuroimmunology.  Andrea now uses these approaches to support her clients to stay resilient, and to support her own health and reach her goal of still skiing at age 90. Together, we poured our experience, research, and practical tips into this book to offer an easy reference to help you feel better and live healthier.

Here’s what you’ll find inside:

✔️ Evidence-based nutrition guidance to help you understand how Long COVID and other post-infection conditions impact your body — and how diet can help reduce inflammation, support your gut, and boost your immune system.

✔️ Short chapter overviews to give you the key points when your energy or focus is limited — plus clear, practical explanations for those who want to dive deeper when they’re ready.

✔️ Easy, delicious recipes that bring the advice to life — so you can see exactly how to make each tip work in your own kitchen.

✔️ A 7-Day Meal Plan, accessible through a simple QR code in the book, to help you plan all your meals for the week and prep ahead — so you can focus on recovery, not stress over what to cook next.

✔️ Practical, real-life tips for saving energy and time — because we know how important it is to keep things realistic when you’re working with limited capacity!

Our hope is that Recovery Kitchen Essentials will become your trusted companion in the kitchen — guiding you to reduce symptom severity, lower your long-term health risks, and feel more like yourself again, one meal at a time.

We’d love for you to explore it and tell us how you use the tools and recipes to feel better — your stories inspire us every day.

Get your Copy here: Recovery Kitchen Essentials

Warmly,
Katie & Andrea

PS: Our book, Recovery Kitchen Essentials, is now available.