Happy Without Histamine - Histamine Intolerance Nutritionist

What Are Oxalates?

Oxalates are naturally occurring compounds found in many plant-based foods. 🌱

Why Do Plants Have Oxalates?

👉 They serve as part of the plant’s defense mechanism, protecting them from predators and environmental stress. 🛡️

What Happens When You Consume Oxalates?

👉 Once ingested, oxalates can bind to minerals like calcium and iron in your body. ⚡

Why Is This a Problem?

👉 Some people do not have the good gut bacteria that consume oxalates - often due to antibiotic use and diet.

👉 When oxalates bind to minerals, they form crystals that are difficult for the body to excrete. 💎

High Oxalate Levels in the Body

👉 This can lead to kidney stones and worsen inflammatory conditions. 🚫

➡️ Read more about Oxalates and Histamine Intolerance in this month's blog, https://www.happywithouthistamine.com/oxalates-and-histamine-intolerance

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Hey there! It’s been a while since I last introduced myself, so here’s a little refresher.

I’m Luanne, your go-to low histamine nutritionist and brain coach!

To help you get to know me better, here are 3 fun and interesting facts:

🤢 I struggled for years with IBS, heartburn, rashes, anxiety, food intolerances, fatigue, and hormonal issues, which set me on the path to investigate how I could heal myself.

🥗 My favorite low-histamine food is butternut squash—so versatile!

🧠 I love talking about how the brain plays a role in food intolerances!

I love hearing more about my community.

Drop a fun fact about yourself below 👇

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Looking for low histamine vegan recipes?

👉🏻 No idea what to eat now that you are avoiding histamine?

👉🏻 84 plant-based low-histamine recipes, packed full of flavoursome anti-inflammatory foods

👉🏻 Ingredients are selected for their anti-inflammatory properties, including:

Vitamin C
Vitamin B6
Quercetin
Luteolin
Beta-glucans
DAO (Diamine oxidase)

Easy, nourishing vegan meals that are dairy, wheat, and animal product free.

➡️ https://hwh.luannehopkinson.net/plant-based-recipe-ebook
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"Focus on the step in front of you, not the whole staircase."

✨ Managing a chronic illness or condition like histamine intolerance can be overwhelming, but focusing on one step at a time can make the journey more manageable.

✨ Instead of focusing on the entire path, break down goals into smaller, achievable tasks.

✨ Celebrate each small wins to boost motivation and maintain mindfulness.

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Food Sources of Choline:

Eggs 🥚: Rich in choline, especially in the yolk.
Organ Meats 🥩: Liver and kidneys are excellent sources.
Fish 🐟: Salmon, tuna, and cod provide ample choline.
Cruciferous Veggies 🥦: Broccoli and cauliflower are good options.
Quinoa 🍲: A gluten-free grain that boosts choline intake.

Learn more about the benefits of Choline for detoxification, cognitive health and mood in this month's blog, https://www.happywithouthistamine.com/choline-histamine-intolerance

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Did you know fermented or pickled foods are high histamine?

➡️ These are high histamine:

• Pickles

• Olives

• Kimchi

• Sauerkraut

• Gherkins

➡️ Not sure what to eat instead? Download your free copy of the low histamine food guide https://hwh.luannehopkinson.net/low-histamine-food-guide

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"Strength and resilience come from making mistakes and learning from them, not from avoiding them."

👉🏻 Mistakes are often seen as setbacks, but they’re actually opportunities for growth.

👉🏻 Every misstep teaches us something valuable, helping us build resilience and inner strength.

👉🏻 It’s not about avoiding failure but learning from it.

👉🏻 Your mistakes - they are stepping stones to a stronger, more resilient you.

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Hi, I'm Luanne.

👉🏻 I have been stuck in this place myself.

👉🏻 I developed ME/CFS, fibromyalgia, MCAS, IBS, SIBO, CIRS, dizziness, anxiety, panic attacks, weakness and chronic pain.

👉🏻 I had sound sensitivity, histamine intolerance and multiple food sensitivities and got down to tolerating just 5 foods. I could not tolerate supplements or medications.

👉🏻 I was unable to work, travel or even leave my house at times for many year!

👉🏻 As a qualified nutritionist, I did all the right things, but it just got worse. I found out that food and supplements alone were not the answer!

👉🏻 Now, I have done all the research for you, trained in multiple modalities, healed my nervous system and developed a proven method to help you get great results!

Introducing...my program: BrainFood

A program for chronic illness warriors to reduce your confusing and painful symptoms.

Learn simple techniques and tools that enable you to realign and optimize your neural pathways, getting back to a calm and well-functioning mind and body. Learn more about BrainFood, https://hwh.luannehopkinson.net/ns/brainfood

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⭐ Here is some feedback from one of my clients on the changes she experienced ⭐

When clients start with us, they fill out digestive and symptom questionnaires.

Digestive questionnaire: Was 28 now 16

Symptom Questionnaire: Was 73 now 36

🔹 She said: 'Before starting HWH, I was following a restricted diet but still having symptoms and unsure of what to eat, frustrated by all of the conflicting information that I had read and was told by providers. I had almost all of the symptoms that were listed on the first page of the food list.

🔹 After completing the program, I have better sleep, feel stronger, no low blood sugars, less reflux, fewer skin rashes, no more dizziness, almost no tingling in my feet and lower legs in the mornings. I have incorporated meditation into my daily life which really helps calm me in all of the business of life. I have many tools to help me regulate my nervous system.

I was surprised that my eye pressure went down a bit at my last follow-up appointment and a little surprised by the wanted weight gain.

🔹 I really enjoy Luanne’s knowledge and guidance, and the group chat and sessions are extremely helpful in feeling supported and staying motivated. I am still hoping to get to the point where I can start incorporating higher histamine foods without having symptoms!

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When I was at my lowest, my biggest fear was that I’d never feel better.

👉🏻 I know this fear resonates with those dealing with chronic conditions or health issues.

Does this sound like you…

🤔 Stuck dealing with confusing, sometimes random symptoms and can't seem to figure out why?

😟 Feel anxious or on edge, and just can't relax or get a good night's sleep?

😩 Are you so exhausted that you can’t get out of bed and miss doing the things you love, even housework?

😠 Frustrated that the things you can do and places you can go keep getting smaller?

🧠 Filling all your brain space worrying about symptoms?

It's time to work on your nervous system & say goodbye to confusing symptoms.

Have you heard about BrainFood?

➡️ A program for chronic illness warriors to reduce your confusing and painful symptoms.

➡️ Uncover the latest discoveries from neuroscience research, providing groundbreaking insights into how your nervous system impacts your chronic illness and how rewiring your nervous system can help you rewind your symptoms.

➡️ Learn simple techniques and tools to realign and optimize your neural pathways, returning to a calm and well-functioning mind and body.

🧠 Comment BRAIN and I will DM you the link to find out more!

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Grab your FREE Low Histamine Food Guide!

➡️ Easily identify the right foods to avoid

Your complete list of low, moderate, and high histamine foods. Start with the "eat me" list so you can easily grab your next meal.

➡️ Learn the right order to reintroduce foods

Easy-to-follow tables that show you what to eat during the elimination phase, what to test, and what to avoid.

➡️ Reduce your histamine symptoms

Within 4 weeks you may see an improvement in symptoms - many people notice changes in 3-7 days.

Comment GUIDE and I will DM you the link!

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"A calm mind brings inner strength and self-confidence, so that's very important for good health." – Dalai Lama

Calming the mind is key to supporting the nervous system and boosting overall well-being. Practices like mindful breathing, gentle movement &

time in nature can reduce stress and help balance the nervous system.

How do you calm your mind? 🌱

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Desserts can be a tricky choice for those with histamine intolerance due to the sugar content and the impact on blood sugar, exacerbating symptoms. However, it’s nice to be able to serve a dessert if you are hosting a dinner party with friends.

This is a low histamine dessert option. Often served with cinnamon, this has been swapped to cardamon as it is more histamine friendly.

🍏🍐 Apple and Pear Compote 🍏🍐

Ingredients:

• 3 medium apples, peeled, cored, and diced

• 3 medium pears, peeled, cored, and diced

• 1/4 cup water

• 1/4 cup maple syrup or honey (optional, for extra sweetness)

• 1/2 teaspoon ground cardamon

Instructions:

Peel, core, and dice the apples and pears into small, bite-sized pieces.

In a medium saucepan, combine the diced apples and pears with water. If using, add the maple syrup or honey for extra sweetness.

Sprinkle the ground cardamon over the fruit mixture and stir to combine.

Bring the mixture to a gentle boil over medium heat, then reduce to a simmer. Cover and cook for 15-20 minutes, stirring occasionally, until the fruit is tender and has broken down into a chunky sauce.

Remove from heat and let the compote cool slightly. Serve warm or chilled, as a delicious topping for chia seed puddings (made with macadamia milk or coconut milk) or simply on its own.

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💚 Client Testimonial from Jamie Jones 💚

'When I started the Happy Without Histamine program, I had diarrhoea, bloating, nausea, stressed and experienced episodes of exhaustion. Was so confused about what to try. When I finished, I had no nausea, way less diarrhoea, a sense of direction and more energy! I can now say I enjoy food, have lowered inflammation, happiness and ability to control stress.

This program was everything I hoped for and everything I didn't even know I needed. The tips on stress management and controlling your brain have taught me to control my anxiety and almost eliminate it. I didn't even know that was possible.'

Thanks for sharing Jamie ❤️

Join our BrainFood program to get results like Jamie. Comment BRAIN and I will DM you more info!

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Did you know?

➡️ Histamine intolerance and nervous system health are intertwined; addressing one can often alleviate symptoms of the other.

🧠 This is one of the reasons why nervous system support is a factor in my plans with my clients.

➡️ It is also the reason for the creation of my program Brain Food. https://hwh.luannehopkinson.net/ns/brainfood

Comment BRAIN below to find out more about how reversing your nervous system dysregulation can help you.

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🍗 Herbed Chicken 🍗

Looking for a simple yet delicious way to enjoy chicken that is low histamine? This herbed chicken breasts recipe combines fresh rosemary and thyme with a hint of garlic for a yummy meal.

Ingredients:

• 4 boneless, skinless chicken breasts
• 2 tablespoons olive oil
• 1 tablespoon fresh rosemary, finely chopped
• 1 tablespoon fresh thyme, finely chopped
• 2 cloves garlic, minced
• 1 teaspoon sea salt
• 1/2 teaspoon black pepper (optional)

Instructions:

- In a small bowl, mix the olive oil, rosemary, thyme, minced garlic, sea salt, and black pepper (if using).

- Pat the chicken breasts dry with paper towels. Rub the herb mixture evenly over both sides of each chicken breast.

- Heat a large skillet over medium heat. Add 2 tablespoons of olive oil and let it heat up.

- Add the chicken breasts to the skillet. Cook for 6-7 minutes on each side, or until the chicken is golden brown.

- Remove the chicken from the skillet, serve with your favourite low histamine vegetables.

More recipes available on the website!

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🌿🍽️ Vegan and curious if our meal plans fit your needs? 🌿🍽️

Good news—they do! ✅⭐

Say hello to our delicious low histamine plant-based meals!

🌟 Check out my collection of 84 vegan, low-histamine recipes, designed to be both vegan-friendly and gentle on your system.

🌈💚 Enjoy easy, nourishing meals that avoid dairy, wheat, and animal products.

Grab your copy of the Plant-Based Recipe eBook here: https://bit.ly/HistaminePlantBased

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"To achieve holistic health, we must address the nervous system, as it’s central to our body’s response to stress and healing." — Unknown

A significant aspect of my work involves focusing on the nervous system to support and help people. This is the missing link that many people have never heard about. Regulating our nervous system unlocks our bodies natural healing methods - making any treatment work better and infusing our daily life with calm, grounded energy.

It's also why I created the BrainFood Program which addresses this aspect in more detail. Have you heard about my BrainFood Program?

🧠🧠Comment BRAIN below and I will DM you the link to find out more!

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2 Low Histamine Swaps:

🍗 Protein Sources

• Swap: Aged meats (like salami, pepperoni)

For: Fresh meats (chicken, lamb, beef (unaged)) and fresh fish (avoid canned or smoked)

🍏 Fruits

• Swap: Citrus fruits (like oranges, lemons)

For: Apples, pears, or blueberries

➡️ Download your free low histamine food guide for more details on the low histamine foods to include.

Comment GUIDE and I will DM you the link!

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7 ways to support the nervous system:

• Proper nutrition

• Regular exercise

• Stress management

• Adequate sleep

• Hydration

• Limit stimulants

• Social connections

🧠💚 In my program Brain Food we also include specific tools, exercises, knowledge and techniques to shift your nervous system into the rest/digest/repair mode to help your body heal.

Comment Brain below and I will DM you more info so you can do this too!

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Reasons why your body isn’t producing enough digestive enzymes:

Stress and the nervous system:

🧠 Chronic stress can disrupt your digestion. When you're stressed, your body's "fight or flight" response takes over, slowing down the "rest and digest" functions. This means less stomach acid and fewer digestive enzymes are produced, as your body focuses on survival rather than digestion.

⏰ Age and Lifestyle Factors:

As we age, the production of digestive enzymes and stomach acid naturally declines. Additionally other factors like poor diet, excessive alcohol consumption and certain medications can further reduce enzyme production and stomach acid levels.

🦠 Gut Microbiome Imbalance:

The gut microbiome—the diverse community of microorganisms living in our intestines—plays a crucial role in digestive health. Dysbiosis, an imbalance in the gut microbiome, can impair the production and function of digestive enzymes.

➡️ Read more about digestive enzymes and histamine intolerance in this month’s blog www.happywithouthistamine.com/digestive-enzymes-and-histamine-intolerance

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"To heal the body, you must first heal the nervous system; it’s the root of all physical and emotional responses."

💛 A significant aspect of my work involves focusing on the nervous system to support and help people. This is also why I created the BrainFood Program which addresses the nervous system. It's the key to my clients' great results and the missing link for so many people - myself included!

Read more about my new BrainFood Program here https://hwh.luannehopkinson.net/ns/brainfood

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⭐ Love getting feedback from my clients like this ⭐

'Before this program, I was stressed, depressed, frustrated and suffering.

Now that I have finished the program, I’ve been able to eat more foods, most of my reactions are morea mild, and I feel better.

Something I didn’t expect from the program is how much my outlook on life has changed from negative to positive.

To anyone considering this program, the mindset and nutrition path are the right way to go!'

Find out more about Brainfood - comment Brain below and I will DM you the info!

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Self-care is how you take your power back." — Lalah Delia

👉🏻 Self-care is a crucial practice for reclaiming your personal power.

👉🏻 By prioritizing your own well-being, you restore balance, build resilience, and enhance self-awareness.

👉🏻 It’s about setting boundaries, preventing burnout, and making choices that align with your values. I'm currently doing some radical self-care. How do you do self-care?

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❓ Question - Why do my histamine symptoms get worse at night? ❓

Here are 4 reasons:

➡️ Hormonal Fluctuations: Hormone levels, particularly cortisol and melatonin, fluctuate throughout the day. Cortisol, which helps regulate inflammation and immune responses, typically decreases at night. Lower cortisol levels may result in reduced ability to manage histamine levels, potentially leading to increased symptoms.

➡️ Melatonin: Melatonin, which helps regulate sleep and has antioxidant properties, also plays a role in modulating immune responses. Disruptions in melatonin production or activity can affect how your body manages histamine and inflammation, potentially contributing to nighttime symptoms.

➡️ Gut Health: The balance of gut bacteria (microbiota) influences histamine levels in the body. Imbalances in gut bacteria, such as an overgrowth of histamine-producing bacteria or reduced levels of bacteria that degrade histamine (like DAO-producing bacteria), can lead to increased histamine levels in the gut and circulation. This imbalance can exacerbate histamine intolerance symptoms, particularly at night when digestion and gut processes may slow down.

➡️ Diet and Timing of Meals: Eating late or consuming foods high in histamines or histamine-releasing compounds (such as fermented foods, aged cheeses, or alcohol) close to bedtime can increase histamine levels in the body, contributing to night-time symptoms.

Get started on a low histamine plan and download your free copy of my Low histamine food guide, comment GUIDE for the link!

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