Low Histamine Recipes & Holistic Wellness

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Low Histamine Recipes & Holistic Wellness

Supporting you with low-histamine recipes, gut health tips, and holistic wellness tools to help you eat well, feel better, and thrive. Daily posts will occur.

As a licensed registered dietitian and holistic health coach practicing western and eastern medicine principles, I teach patients the connection between nutrition and health. They learn how to organize their life through clean eating and a whole foods approach. We focus on choosing foods strategically to reduce inflammation from the inside out. We also discuss healthy lifestyle changes to make and goals to focus on. Nutrition is only one component of the larger health puzzle. My goal with this page is to create a global community of like-minded people who are ready and willing to learn and make changes to improve their current health situation. One’s definition of health is different from the next person. This page will focus on 1) low histamine recipes and meals ALONG WITH 2) inspiration and motivation for making lifestyle changes. Each day of the week will focus on a specific theme (e.g., Challenge Mondays, Engagement and Empowerment Tuesdays; Low Histamine Recipe Wednesdays; Fit Tip Thursdays; and Weekend Warrior Fridays). As far as recipes, I am always asked for help with recipe development. Either creating one from scratch using food science principles and patient preferences. Or adapting one by swapping ingredients in and out to fit current health issues and nutrition needs. Most of my patients don't know how to adapt a recipe to fit them. Recipes you will see posted weekly will either be ones I have created myself or adapted from other sources. My ask of you for being a member of this Page is to be open-minded, engaged, and interactive. If you have suggestions or ideas on how to make this Page be more relevant to you, please feel free to message me via Facebook or contact me at cindy@cindycrowninshield.com.

01/08/2025

🔥 Weekend Warrior Friday - Win the Weekend Without Burning Out 🔥

Weekends don’t have to mean pushing through symptoms or trying to "catch up" on everything.
💚 Being a warrior means showing up with wisdom - not overwhelm.

Here’s how to be a Low Histamine Weekend Warrior:
✅ Plan simple, nourishing meals (batch cook a couple go-to recipes)
✅ Spend time outdoors - fresh air helps lower stress and inflammation
✅ Tidy one area of your home to create calm, not chaos
✅ Choose a relaxing activity that fills your cup - not your to-do list
✅ Prioritize rest without guilt. Recovery = resilience.

🌿 Remember: Progress happens in the pauses, too.
You’re doing powerful work just by listening to your body and moving through your healing with intention.

👇 What’s one small win you’re going for this weekend?
Share it below and let’s cheer each other on!

01/08/2025

💪 Fit Tip Thursday – Move at Your Body’s Pace 🧘‍♀️

Dealing with histamine flares, fatigue, or joint pain?
You don’t have to push through an intense workout to support your health.
✨ Movement is medicine - even in gentle doses.

Try one of these low-histamine-friendly ways to move today:
✅ Floor-based Pilates or mobility flow
✅ A nature walk or light barefoot grounding
✅ Seated yoga or resistance band exercises
✅ Lymphatic dry brushing followed by light rebounding (if tolerated)

Why it matters:
🌀 Movement boosts lymph drainage, reduces inflammation, supports histamine clearance, and calms your nervous system - all without overstressing your body.

🫶 Show up for yourself in a way that feels kind, not punishing.

👇 How are you moving your body today? Drop it below so we can support each other!

01/08/2025

🌿 Low Histamine Recipe Wednesday 🌿

Looking for a soothing, gut-friendly treat that doesn’t mess with your histamine levels?

This Coconut & Blackberry Protein Chia Pudding is rich in omega-3s, gentle on digestion, and naturally low in histamine — making it a perfect snack or breakfast for healing.

🍴 Why it’s great for histamine support:
✔️ Chia seeds: Fiber + omega-3s = lower inflammation + better estrogen balance
✔️ Coconut milk: A gentle, dairy-free fat source
✔️ Blackberries: Low histamine + full of quercetin (a natural mast cell stabilizer)
✔️ Macadamia nuts: One of the most well-tolerated nuts for histamine
✔️ Protein powder: Blood sugar balance + supports detox pathways (choose clean, low-histamine options!)
✔️ Maple syrup: Low-histamine sweetener
✔️ Vanilla: Optional — use alcohol-free or omit if extra sensitive

🧁 Coconut & Blackberry Protein Chia Pudding (2 servings)

Ingredients:
• 1/3 cup chia seeds
• 2 tbsp protein powder (plain, additive-free)
• 200 ml plain coconut milk
• 1 tsp vanilla extract (optional)
• 1 tsp maple syrup
• 120 g frozen blackberries (thawed slightly)
• 2 tbsp macadamia nuts (chopped)

Directions:
1️⃣ In a bowl, whisk chia seeds and protein powder.
2️⃣ Add coconut milk, vanilla, maple syrup, and berries. Stir well.
3️⃣ Let sit 20 minutes, stir again, and refrigerate for another 20 minutes (or overnight).
4️⃣ Top with chopped macadamias and enjoy chilled!

🥄 Struggling to find other recipes like this that don’t trigger your symptoms?
My Low Histamine Recipe & Meal Plan Bundle includes 30+ easy, nourishing meals - crafted to take the stress out of histamine-safe eating. Just $12.75 - use code SAVE25 at checkout →
https://beacons.ai/cindycrowninshield

🍽️ What’s inside:
✔️ A 4-week meal plan
✔️ Printable recipes + grocery lists for 30 meals (10 breakfast, 10 lunches, 10 dinners)
✔️ Gut-friendly, anti-inflammatory meals
✔️ Dietitian approved

👉Not following my page yet? Make sure to follow for weekly tips on:
💚 Histamine-friendly nutrition
💚 Nervous system & gut support
💚 Root-cause healing strategies that actually work

Let’s help your body calm the chaos - from the inside out.

29/07/2025

💪 Empowerment Tuesday: Small Shifts, Big Wins

Last week, one of my clients (we’ll call her “J”) came in with tears in her eyes - but this time, they were happy ones.

After struggling for years with mystery rashes, mood swings, and bloating that no doctor could explain, she finally said these words:

✨ “I feel like myself again.” ✨

All she did was take one small but powerful step:
She committed to a low-histamine reset and started tracking how she felt with each meal. Within just 2 weeks, her skin began clearing, her anxiety reduced, and she slept through the night for the first time in months.

The best part? She told me,
“It’s not just about food - it’s about feeling empowered in my body.”

🙌 That’s what Empowerment Tuesday is all about.

Whether you’re just starting or already deep in your healing journey, remember:
Small shifts lead to big changes. You are not broken. Your body is asking for support - and you’re learning how to give it.

👇 Drop a 💛 if you needed this reminder today - and share your latest win (big or small!) so we can celebrate with you.

👉 Want more daily tips on how to eat low histamine, reduce flares, and feel like YOU again? Make sure to follow this page and turn on notifications so you don’t miss a thing! Our amazing community shares food swaps, symptom support, and wins. 💛

29/07/2025

🌿 Challenge Monday: Go Green - Literally

This week’s challenge: Add 1 low-histamine green veggie to every meal this week.
🥦 Think zucchini, arugula, or lightly steamed green beans.
🧠 Greens support gut health and inflammation balance!

👇 Comment your fave green and tag a friend to join the challenge.

25/07/2025

Feel-Good Friday: Celebrate Your Wins (Big or Small!)

Living with histamine intolerance isn’t easy - but every choice you make matters.

🎉 Today’s Feel-Good Focus:
Celebrate ONE thing you did this week to support your health.

Tried a new recipe?
Said no to a trigger food?
Took time for self-care?

💬 Drop it in the comments — let’s lift each other up!

✨ You’re making progress. Even if it feels small, it’s a big deal.

24/07/2025

Tip Thursday: Don’t Let Hunger Trigger Histamine

Did you know?
⚡ Skipping meals or waiting too long to eat can spike histamine.

🕒 Your Tip Thursday Reminder:
Eat regular meals and snacks to keep blood sugar steady and prevent histamine surges.

✅ Try balanced mini-meals with protein, healthy fats, and safe carbs.
Examples:
– Turkey roll-ups with cucumber slices
– Coconut yogurt with chia and blueberries
– Quinoa bowl with veggies and olive oil

✨ Consistency calms your body.

👇 What’s your go-to histamine-friendly snack?

23/07/2025

🧬 Could a Nutrient Deficiency Be Fueling Your Histamine Reactions?

If you’ve cleaned up your diet, reduced triggers, but you’re still flaring… your body may be missing key nutrients that help break down histamine and keep mast cells calm.

👉 These are some of the most common nutrient gaps I see in clients with histamine issues:
✔️ Vitamin B6 (P5P) - essential for DAO, the histamine-breaking enzyme
✔️ Vitamin C - a natural antihistamine and mast cell stabilizer
✔️ Zinc + Copper - help produce DAO and support immune balance
✔️ Magnesium - calms the nervous system and supports mast cell stability
✔️ Folate & B12 - needed to methylate and clear histamine from the body
✔️ Omega-3s - lower inflammation and support immune resilience
✔️ Iron - critical for gut repair and healthy histamine metabolism

🔥 When these nutrients are low (often due to gut issues, stress, or absorption problems), your system may get stuck in a flare loop - even on a low-histamine diet.

💡 Want help identifying and correcting nutrient gaps? Drop a “ME” below and I’ll send you my free nutrient deficiency checklist for histamine support.

👉 Not following my page yet?
Make sure to follow for weekly tips on:
💚 Histamine-friendly nutrition
🧠 Nervous system & gut support
🧬 Root-cause healing strategies that actually work

Let’s help your body calm the chaos - from the inside out.

23/07/2025

🌿 Low Histamine Recipe Wednesday 🌿

✨ Coconut Mango Chia Pudding ✨

Looking for a refreshing, nourishing snack or breakfast that supports your histamine health and tastes like a tropical treat?
This Coconut Mango Chia Pudding is one of my go-to staples - simple, gut-friendly, and perfect for meal prep.

Here’s why it works for histamine support:
🥭 Mango is a low-histamine fruit packed with antioxidants and gut-loving fiber
🥥 Coconut milk provides healthy fats to stabilize blood sugar and support hormones
🌱 Chia seeds deliver anti-inflammatory omega-3s and help you stay satisfied longer
✅ Naturally sweet, gluten-free, dairy-free, and freezer-friendly

✨ Coconut Mango Chia Pudding Recipe:

Ingredients:
1 cup full-fat coconut milk (or preferred non-dairy milk)
2 tbsp chia seeds
1/2 cup fresh mango, diced
1–2 tsp pure maple syrup or raw honey (optional)
1/4 tsp vanilla extract (optional)

Instructions:
1️⃣ Whisk together coconut milk, chia seeds, maple syrup, and vanilla in a jar or bowl.
2️⃣ Cover and refrigerate overnight (or at least 4 hours).
3️⃣ Before serving, stir well and top with fresh mango.
4️⃣ Enjoy chilled for a soothing, gut-friendly treat!

✨ Love simple recipes like this?
You’ll find 30 easy, nourishing recipes in my Low Histamine Recipe & Meal Plan Bundle — designed to take the guesswork out of eating for histamine health.

🍴 Complete with a 4-week meal plan, printable recipes, and grocery lists
🌿 Gut-friendly, anti-inflammatory support with every bite
💚 Grab your bundle for just $12.75, use discount code SAVE25 at checkout→ https://shop.beacons.ai/cindycrowninshield/5840c68d-0980-4b26-8bbd-138bddc91617

👇 Have you made chia pudding before? What’s your favorite low-histamine snack?

22/07/2025

Empowerment Tuesday: One Thought Can Shift Everything

Histamine intolerance can feel like restriction… but mindset turns restriction into empowerment.

💭 Today’s reframe:
Instead of “I can’t have that.”
Try: “I’m choosing foods that help my body heal.”

Language matters. It shapes your biology, beliefs, and nervous system response.
Every choice you make is a step toward healing.

✨ Empowerment Tip:
Write down 3 foods you can enjoy today — and savor them with gratitude.

👇 What’s one nourishing food you’re choosing today?

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http://www.CindyCrowninshield.com/, https://beacons.ai/cindycrowninshield

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