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.  

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.

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