It's Allergy Season, how do we protect against Histamines?

What is a Low Histamine Diet?

A low histamine diet is a dietary approach that aims to reduce the consumption of foods high in histamine or those that trigger the release of histamine in the body. Histamine is a compound naturally found in many foods, and it's also produced by the body as part of the immune response. For individuals with histamine intolerance or conditions like allergies or migraines, reducing histamine intake can help alleviate symptoms.

Foods to Limit or Avoid

• Aged cheeses: Cheddar, Parmesan, Swiss

• Fermented foods: Sauerkraut, kimchi, pickles, yogurt

• Cured meats: Bacon, salami, pepperoni

• Smoked fish: Salmon, tuna

• Vinegar-based foods: Pickles, mayonnaise, salad dressings

• Alcoholic beverages: Wine, beer

• Certain fruits and vegetables: Strawberries, tomatoes, spinach, avocado

• Seafood: Tuna, mackerel, shrimp, cod

• Nuts and seeds: Cashews, walnuts, almonds

Foods to Include

• Fresh fruits and vegetables: Apples, bananas, carrots, cucumber

• Lean proteins: Chicken, turkey, fish (like salmon or cod)

• Whole grains: Rice, quinoa, oats

• Dairy alternatives: Soy milk, almond milk

• Healthy fats: Olive oil, avocado

Additional Tips

• Cook foods thoroughly: This can help reduce histamine levels.

• Choose fresh produce over canned or frozen: Canned and frozen foods may contain added preservatives.

• Limit leftovers: Histamine levels can increase in stored food.

• Consider histamine-releasing medications: If you have a histamine intolerance, consult a healthcare provider about potential medications.

Important Note:

It's essential to consult with a healthcare professional or registered dietitian before starting a low histamine diet, especially if you have underlying health conditions or are taking medications. They can provide personalized guidance and help you create a balanced and sustainable meal plan.  

Chia Seed Protein Pudding

Clients are always asking how to get more protein into their breakfast without eggs, and Chia Seed Protein Pudding has been our latest protein-packed and satiating breakfast fixation. Chia seeds are a superfood as they are nutrient-dense seeds loaded with fiber, protein, omega-3 fatty acids, micronutrients, and antioxidants. Mucilage, a type of fiber that gives chia seeds their gel-like consistency when soaked in water, can help improve digestion, prevent blood sugar spikes, and increase satiety. Chia seed pudding is a delicious way to incorporate these seeds into our regular diet. Check out our favorite recipe below.

Ingredients:
Protein Powder - we love Kachava and Be Well by Kelly
Milk - Dairy or any Nut Milk you like
Chia Seeds

Directions:
1. Mix Protein Powder with Nut Milk as you would a protein shake (we use 1 scoop per 1 cup milk)
2. Take 3.5 tablespoons of chia seeds and mix with 1 cup of shake in a Mason jar. Can divide up into smaller jars like 1.75 tablespoons and 1/2 cup milk but keep that ratio.
3. Optional - include a few raspberries or other fruit in the jar when you make it.
4. Shake multiple times over first half hour
5. Put in fridge overnight
6. Enjoy!

My Healing Journey from Deb Ross

Almost 8 weeks ago I had a snowboarding accident during President’s Week vacation. It was the perfect fall, on the first day of break.  On a lot of levels I was lucky, it was a Grade 2 AC joint separation in my right shoulder. It could have been a Grade 6.  It could have been fractured. I could have needed surgery. There was a lot to be grateful for during a challenging and uncomfortable time. The accident called upon me to use all of my wellness wisdom, as well as my team of trusted practitioners to create a multi-tiered, multi-modality approach to healing from the inside out and here I am two months later feeling so much better because of it. 

Here is what I did.  

Once I knew the extent of the injury - my husband and I immediately started to research local acupuncturists who were available Monday (actual President's Day). And thankfully (and with gratitude) I was on the acupuncture table the next morning at 11:30 am, less than 24 hrs after the accident.

Lesson 1 – the sooner you intervene with healing modalities, the quicker your pain + recovery will be.

Dr. Lester at Alpine Holistic Clinic was seriously a gift from the universe. He was a brilliant practitioner + gave so much of his time to me. I had two sessions with him during my week in Utah. He did a lot of bodywork and then with acupuncture helped with inflammation, pain, and physical/emotional trauma. 

With any trauma-based fall or accident sometimes you can kinda bifurcate from yourself. And these early intervention sessions allowed me to come back into my body safely while relieving so much pain. We also did some creative visualizations of the fall - so I could create new neural memories - versus seeing or feeling the fall over and over again in my mind’s eye. The emotional trauma can get stuck in the facia and you can feel that pain for years even after you think you have processed the actual physical injury.

Lesson 2 – your tissues remember the issues far after your mind has processed the experience. Addressing the emotional component is as important as the physical pain part. 

When I was finally at home, I used a Celluma red light therapy on my shoulder every day to help manage pain, heal tissue, reduce inflammation, and circulate energy. I also continued my 2x-a-week acupuncture with the incredible practitioners at Be Well Katonah. Additionally, I saw Dr. Zev who has been on my “healing team” for well over 15 years. Other therapies I used were a month of PT, peptide shots (BCP157) into the shoulder for 30 days, and lots of stretching and showing using it. I also made some nutritional changes to help heal tissues and tendons.

Lesson 3 – Slow is the fast way (a favorite saying from my mentor Thomas Droge)

After two weeks of no driving and lots of rest, I returned to work. I saw a full schedule of patients and decided to try a peloton spinning class in a splint. While it felt good and didn’t hurt at the moment - I was imbalanced and asked too much of my right side and my lower back went out. Truly, I experienced more pain than the initial injury when this happened. I could not breathe without being in pain and walking and rotating was nauseating. And I had to keep treating patients. 

While I was indeed feeling really good and my healing was accelerating- our body and tissue still has its OWN timeline that can not be truly known.  And for a doer for me, that timeline is often much slower than your mind and patience level. That disconnect can potentially stagnate your progress. 

Healing is not linear. I have good days and harder days.  But consistency is key.  Every week I get stronger and every week I have some type of work done on my shoulder - acupuncture or chiropractic.  I still follow my PT stretches and try to meet myself where I am that day without judgment. Falls happen. And like any challenging moment, there are real opportunities for growth, resilience, change, and self-awareness.

Mindfulness for Kids

We loved meeting all of you this weekend at the Cider and Donut Festival, and as promised, here are the mindfulness exercises we discussed so you can do with your own kids. Remember, it’s always good to practice exercises when your kiddos are calm and regulated so that they have those tools under times of dysregulation and stress! Thank you to Lisa Levine of Child Pose Yoga for Kids for creating this.

SHAKE IT OUT

Have them wiggle their bodies for 20 seconds or more, put on some music, and be crazy together. The more we shake off stress and emotions, the calmer we will feel.

5 SENSES GROUNDING

This easy exercise is fun, and by focusing on the senses around them, they get out of their heads and into the exercise. Plus an added bonus is that they get to learn what the senses are!

• 5 things you can see

• 4 things you can hear

• 3 things you can feel

• 2 things you can smell

• 1 thing you can taste

TRACE THE HAND BREATHING
Move your finger slowly up and down, tracing your other hand. As you move up the finger, breathe in slowly, and as you move down the finger, breathe out slowly. Repeat for each finger.

BOX BREATHING

• Step 1: Breathe in, counting to four slowly. Feel the air enter your lungs.

• Step 2: Hold your breath for 4 seconds. Try to avoid inhaling or exhaling for 4 seconds.

• Step 3: Slowly exhale through your mouth for 4 seconds.

• Step 4: Repeat steps 1 to 3 until you feel re-centered.

“I FEEL ______” MANTRA

Ask them what is a feeling they feel in their body…sadness, anger, tightness, etc, and then give them an opposite word (ie. calm, happy, grateful) and have them repeat three times “I Feel Calm in my body”. If you can have them do it before bed that’s a great way to practice it.

TREE POSE

The famous yoga pose is famous for a reason - it works on balance, stability, and calms us down. Bring one leg and rest that foot on the opposite leg, making sure not to place it on the knee – either above or below. Hold your arms out and try to balance on the other leg for as long as they can. Repeat on the other leg.

Roadmap to a Vibrant Life

As we enter our 30’s, 40’s or 50’s, we realize this is such an exciting time where we truly come into our own. We’ve been through a lot and hopefully know who we are, and what we want out of life. Most likely, we want the best version of ourselves and to live in all our vitality to accomplish all that we want to do. It’s a time for personal growth, self-discovery, and of course, paying extra attention to our health. Longevity is a true buzz word right now, and what it boils down to is that we want to thrive in our middle years, not just get by. And there are some specific things to focus on so that we can ultimately live our best life. 

PROTEIN – Protein is the underrated building block for your muscles and it’s also anti-aging in that it helps combat the natural muscle loss that can occur as we age. Plus, protein is a powerhouse essential for supporting a healthy metabolism, weight management, bone health, repairing and building tissues and supporting immune function. For those that are heading or in menopause, it is even more crucial to make sure to have enough protein with each meal, because it plays a big role in supporting hormone production, and help manage the hormonal fluctuations that occur during menopause. Additionally, protein-rich foods make you feel satiated and full, which can be beneficial in managing weight changes. It’s easy to incorporate more protein into your diet by including lean sources such as poultry, fish, beans, nuts, and seeds. 

FDN TIP – Set a timer for 2 hours after you eat a meal, if you’re hungry again, then that means you didn’t have enough protein. 

WATER – Let’s talk about water, it's like the ultimate lifeforce for your body. Water does way more than just quench your thirst –  it helps your body stay cool, keeps your joints moving smoothly,, and even helps with digestion. Water also flushes out all the junk and toxins, making your kidneys happy. It also delivers nutrients and oxygen to your cells, giving you that radiant, "I woke up like this" kind of glow. And let's not forget the brain – dehydration can completely ruin your focus and leave you feeling like a zombie. So set those timers, carry your stainless steel or glass water bottle around, and find a way to get those 8 glasses in. 
FDN TIP - Start your morning with a big glass of water with a squeeze of lemon juice, some salt for electrolytes, and maybe some apple cider vinegar for your gut. That gets one big glass in before you start your day and jump starts your digestive system right!

STRENGTH TRAINING – As we age, adrenal stress can start to take hold, and if you pay attention to your body, you might notice it not loving heavy cardio 6 days a week. Moderation is key in this area, and mixing in some strength training is really important. This doesn’t have to mean using heavy weights, you could just rely on your bodyweight. And it's not just about bulking up and looking ripped (though that's a nice bonus!). Strength training has a ton of other benefits – yes, it helps you build muscle, which is super important for boosting your metabolism and burning fat. And it also keeps your bones strong, improves your balance, stability, and overall functional fitness. It makes everyday tasks easier, like carrying groceries or playing with your kids. Plus, there’s so many mental benefits – it lifts your mood, reduces stress, and gives you a confidence boost! 
FDN TIP – There are so many apps out there that have 5, 10, even 20- minute sessions to keep it quick and easy.

LAB TESTING – Functional testing is like going beyond the surface to really understand what's going on inside your body. It digs deeper than regular medical tests and looks at things like hormones, nutrients, gut health, genetics, food sensitivities and even toxins. By getting this kind of testing done, you can find out what imbalances or issues might be causing your health problems. It's like putting the puzzle pieces together to see the bigger picture. And knowing that picture is way easier than guessing. It’s about information - knowing what your body likes and doesn’t like and how it works so that you can adjust your lifestyle accordingly and take a proactive approach to your health. FDN TIP – If you don’t know where to go, find an FDN who can help you facilitate this testing!

HEALTHY POOP (yes, we’re talking poop) – Believe it or not, a healthy bowel movement is a sign of a happy and functioning digestive system. It’s one of the main pathways for getting rid of waste and toxins from your body. When you have a good poop, you're making sure that your digestive tract is working smoothly, which can prevent issues like constipation, bloating, and discomfort. Plus, a healthy poop can indicate that you're eating a balanced diet, staying hydrated, and taking care of your gut health. To improve your pooping game, first of all, make sure you’re drinking enough water.  Secondly, regular exercise is also helpful to stimulate the muscles in your digestive tract, helping with healthy bowel movements. Lastly, try to increase your fiber intake by including more fruits, vegetables, whole grains, and legumes (chickpeas, beans, peas, peanuts)  in your diet. Fiber adds bulk to your stool and helps it pass through your system easily. 
FDN TIP – We do want to be careful with fiber and legumes and grains, because we are all bio-individual, meaning everyone’s body is different and sometimes they can be inflammatory instead of healing. Also, listen to your body's natural urges and don't push off or ignore – when you have to go, go!

WHOLE, NUTRIENT DENSE FOODS – This means foods that come from nature, not processed or junk foods that come from a can, box or bag. This one is hard because the temptation is everywhere, but knowing that whole foods contain all the essential vitamins, minerals, antioxidants and other compounds that your body craves, even when your mind is telling you it craves something else. But it does help knowing that these foods help maintain a healthy weight, reduce the risk of chronic diseases, boost energy levels, improve digestion, and up your mental game. By eating whole nutrient-dense foods, you're not only giving your body the fuel it needs but also choosing to invest in a long and vibrant life. 
FDN TIP – Everything is a choice, and empowering yourself with this question “How will I feel after I eat this?” usually helps to make a better choice in the moment. 

NUTRIENTS – Speaking of nutrients, there’s a few things we should aim to get into our body every day. 

• Calcium: Helps fortify our bones, and foods like diary (we recommend A2 if you’re going with cow’s milk), kale, broccoli, bok choy, and canned sardines are higher in calcium.

• Vitamin D: Obviously spending time in the sun helps with this ultra-essential nutrient, however most of us don’t get the amount that we need optimally. Foods like fatty fish, fortified dairy products, and supplements are important to maintain.

• Omega-3 Fatty Acids: Supports brain health among other important functions. Found in fatty fish, walnuts, flaxseeds, and chia seeds. 

• Fiber: Not considered a nutrient, however so important either way to help digestion and keep things moving smoothly. Some foods rich in fiber are whole grains, fruits, vegetables, and legumes.

• Antioxidants: These fight against free radicals, which can damage our cells and contribute to aging. Colorful fruits and vegetables, like berries, spinach, and sweet potatoes, are packed with antioxidants. 

FDN TIP – Diversity is key when it comes to foods, because different types of foods contain different types of nutrients, so go ahead and eat the rainbow!

When you look at this, you can easily get overwhelmed and ask yourself where to start. Our suggestion is to try one thing at a time. If you try and overhaul your diet and lifestyle at the same time you will set yourself up to be disappointed. So, take one goal a week and try to work with that. Figure out your steps to get it done and cross them off as you do it. And know that the key to making any health changes is to be aware and listen to your body. 

If it’s still overwhelming, that’s where we come in. We are here to guide you and give you a roadmap to living not only longer, but living stronger and thriving. Because who doesn’t want to play basketball with their grandkids and take walks with their friends well into their 90’s. We know we do!

~ Michele Zipper, Functional Diagnostic Nutrition®

EWG Safe Sunscreens of 2022

Are you running around stocking up on all the summer essentials like SUNSCREEN and bug spray for travel and camp?

Take a moment + pause. It is important to be an informed consumer. There are a lot of brands that look like they are safe + trusted - unfortunately every year more of these items are being highlighted as dangerous because of known ingredients that are carcinogens and endocrine disruptors.

While we understand the need for ease of use and function for our kids and ourselves - taking the time to look a little deeper will save you and your kids from these toxins. Do not forget your skin is your largest organ - meaning what you put on it, it absorbs into the body. More and more people are getting sick for no known reasons – unfortunately environmental, and household + personal use products are causing a lot of issues. By simply choosing differently and educating yourself a little more - you can make a huge impact on the health of your family.

Unfortunately, many of the brands that are the easiest to use and purchase at your local pharmacy may be the worse for you. Ugh, we know!

Where to Start?

EWG.org - the @environmentalworkinggroup is an amazing online resource. You can scan or look up any product and see its ranking from green to red. It will highlight the known chemicals and what issues they can pose to your body.

Every year the EWG has a sunscreen guide and you can make the best choice for your family from spray to stick.

A few of the best for Kids + Adults:

• Biossance Squalane and Zinc Sheer Mineral Sunscreen

• Solara Skincare Time Traveler Ageless Daily Face Sunscreen, Unscented

• Beautycounter Countersun Daily Sheer Defence for Face

• Raw Elements Face + Body Sunscreen

• Think Sunscreen Lotion, Aloe + Tea Leaves

• Think Sport Kids Body + Face Sunscreen Stick

• Badger Kids Mineral Face Sunscreen Stick

• California Baby Everyday/Year-Round Sunscreen Stick

• Earth Mama Baby Mineral Sunscreen Lotion

Curb the Sugar Cravings!

Sugar cravings are real, and we get it. When that need takes over, there’s no stopping the need to dive into your snack cabinet and find something sweet! We’ve been known to go into the kids’ chocolate chips stash out of pure necessity.

However, there are real ways to help curb those cravings. The first step is BEING AWARE and PRESENT so that you aren’t mindfully filling your face without thinking. Once you’re aware of when it’s taking over, you can start to make small changes that will eventually change your habits.

1. DRINK MORE WATER + TEA
   Sometimes sweet cravings are a sign of dehydration. When you find yourself craving something sweet, try to have a glass of water or tea and see if that does the trick - it usually does!

2. EXPERIMENT WITH SPICES
   Besides adding so much flavor, coriander, cinnamon, nutmeg, cloves, and cardamom will naturally sweeten your food and reduce cravings.

3. ADD SWEET VEGGIES OR FRUIT TO YOUR MEAL
   When you eat naturally-sweetvegetables and fruit with your meal, it fills you with the sweetness you need and are searching for so you don’t feel like you’re missing something. The best suggestions are sweet potatoes, carrots, and squash.

4. ELIMINATE LOW-FAT OR FAT-FREE PACKAGED FOODS
   These foods contain high quantities of sugar to compensate for the lack of flavor and fat, which will send you on a roller coaster ride of sugar highs and lows and always leave you wanting more.

5. BALANCE THE AMOUNT OF ANIMAL FOOD YOU EAT
   According to yin-yang principles of eating in Traditional Chinese Medicine, eating too much animal food (yang) can lead to cravings for sweets (yin). Imbalances can also occur when you eat too little animal protein. Through experimentation and intuition, you can find which foods create balance for you as an individual.

6. GET MOVING
   Get physically active. Start with simple activities like walking and yoga. If that seems overwhelming to you, start with 10 minutes a day and gradually increase. Being active helps balance blood sugar levels, boost energy, and reduce tension, decreasing the likelihood that you’ll want to self-medicate with sugar.

7. GET MORE SLEEP, REST + RELAXATION
   Yes, we know, easier said than done! Simple carbohydrates, such as sugar, are the most readily-available source of energy for an exhausted body and mind. If you’re in a state of chronic stress and/or sleep deprivation, your body will crave the quickest form of energy available – sugar.

8. REDUCE OR ELIMINATE CAFFEINE
   The ups and downs of caffeineinclude dehydration and blood sugar swings, which in turn causes sugar cravings. And then you crash from the sugar high and need more caffeine - it can become a never-ending cycle!

9. AVOID CHEMICALIZED ARTIFICIAL SWEETENERS
   Use natural sweeteners like maple syrup, dried fruit, stevia, and barley malt instead that won’t spike your blood sugar as fast.

10. SLOW DOWN AND FIND SWEETNESS IN NON-FOOD WAYS!
    Cravings almost always have a psychological component. By identifying the underlying causes of food cravings and making lifestyle adjustments, you can find balance and take charge of your health. When life itself becomes sweet, excess sugar isn’t needed!

And by the way, there’s nothing wrong with having sweets once in a while, as long as it doesn’t take over your diet. But if you do, make sure it’s something with more natural ingredients and dark chocolate like Hu Chocolate bars or Taza Chocolate Bars.