Eat + Enjoy + Restore
When it comes to feeling your best—whether it’s supporting steady energy, hormone balance, or sustainable weight loss—meal planning is one of the most powerful strategies you can use. It reduces stress, eliminates guesswork, and ensures your body gets the nutrients it needs to thrive. The […]
Do you feel bloated, puffy, or exhausted after a holiday celebration – and tempted to “start over” with a strict cleanse or diet? You’re not alone. Many of my clients experience increased joint pain, fatigue, digestive discomfort, and inflammation after holidays filled with rich foods, […]
Summer cookouts are meant to be fun and carefree—but if you’re managing histamine intolerance and food sensitivities, you might be left with bloating, brain fog, itchy skin, or even anxiety after the meal.
It doesn’t have to be that way.
As a functional dietitian, I’ve helped hundreds of clients enjoy real life again—without sacrificing their health. Whether you’re reacting to high-histamine foods, food chemicals, or hidden sensitivities identified through MRT testing, these tips will help you feel confident and calm at your next BBQ.
Histamine and food sensitivities often overlap—and many common BBQ foods are high in histamine, food additives, or inflammatory ingredients.
What to limit or skip:
These items can trigger a histamine response and irritate a sensitive gut or immune system.
What to enjoy instead:
Pro tip: If you’re doing an elimination protocol, bring your own dish made with your safe foods, so you’re never stuck guessing. I typically bring a fresh side with protein, like a salad, and a dessert.
Some fruits and vegetables are naturally high in histamine or can act as histamine liberators—while others are more likely to trigger food sensitivity responses (think salicylates, nightshades, oxalates, or chemicals like tyramine).
Great low-histamine & elimination-friendly options:
Fruits and veggies to limit if you’re sensitive:
If you’re unsure about your unique triggers, this is precisely what we assess in the Restore Program using MRT testing and personalized plans.
Histamine levels (and other chemicals like tyramine) increase the longer food sits out—even if the original ingredients were safe to begin with. Food sensitivities can also worsen when leftovers harbor oxidized fats or bacterial overgrowth.
How to store food safely:
Histamine overload isn’t always about the food itself—it’s often about timing and storage.
Here’s the truth: food sensitivities and histamine intolerance can feel all-consuming. You start avoiding more and more foods—and suddenly, meals feel like a source of stress instead of nourishment.
That’s where mindful eating becomes powerful.
In the Restore Program and Nourished for Life Club, I help clients shift from fear to empowered food choices. That means:
Because the goal isn’t perfect eating—it’s being at peace with eating.
If you’ve already done the testing, or tried standard elimination diets, and followed every protocol—but you’re still wondering, how do I live my life now?—you’re ready for the next phase.
Inside the Restore Program, we uncover your root sensitivities through functional testing and healing protocols.
And inside the upcoming Nourished for Life Club (launching August 2025), we help you continue to build a sustainable lifestyle that works:
BBQs don’t have to be off-limits just because you’re managing food sensitivities or histamine intolerance. With a bit of planning, a lot of grace, and the right guidance, you can enjoy food and feel good again.
Your health journey doesn’t stop at “what not to eat.”
Let’s help you feel nourished—for life.
Do you feel bloated, itchy, or mentally foggy after eating—without a clear reason why? You may be dealing with histamine intolerance, a condition in which your body struggles to break down histamine efficiently. Everyone has a unique “histamine bucket,” and for some, that bucket fills up faster […]
If you’re navigating histamine intolerance, eating out or traveling can feel like walking through a minefield. From hidden ingredients to delayed reactions, it’s no surprise that many people feel anxious or restricted in social situations. However, with a bit of preparation and some strategic swaps, […]
When we think of food and nutrition, focusing only on nutrients, macros, or gut health is easy. But food is more than fuel—we eat for emotional reasons, and food connects us. And that’s a GOOD thing.
As a Registered Dietitian specializing in functional nutrition, I talk a lot about mindful eating and the gut-brain connection. But in this blog, I want to focus on how food plays an emotional role in our lives—and why honoring that role can actually support your overall well-being.
Every time I make brownies, I’m transported back to my childhood. I can still picture myself standing on a chair next to my mom, helping her make the batter (and asking her to lick the spoon after we were done). Those moments weren’t just about baking—they were about feeling cared for, connected, and at home.
Later in life, brownies became part of a new kind of comfort: my college roommate and I would make a batch, leave it in the pan on top of the stove after it was done baking, and slowly take bites out of it during a day with a butter knife. We had busy and opposite schedules, but at least once a day, we met each other at the stove to take a bite off the brownie pan and catch up about life. That shared ritual brought a sense of relief, grounding, and a deep sense of belonging.
Food has the power to evoke those warm, familiar feelings. That’s part of its beauty.
Whether it’s Sunday dinner with your family, holiday baking traditions, or spontaneous late-night snacks with a friend—food brings people together.
Shared meals are foundational to community and connection. And when you’re in a season of stress, grief, or loneliness, the act of making or sharing food can be healing in itself.
In my practice, I see clients who struggle with guilt around emotional eating. But when we explore the why behind their food choices, we often discover a deeper need for connection, comfort, or a moment of joy. Naming helps reframe the experience—not as something to feel ashamed of, but as something to be more mindful about.
This one often gets overlooked—emotional eating isn’t always just about memories or comfort. Sometimes, it’s a biochemical need.
Certain foods support neurotransmitters such as serotonin and dopamine, which play a crucial role in influencing mood, sleep, and the stress response. Balanced blood sugar (achieved through a diet rich in protein and fiber), adequate magnesium, B vitamins, and a healthy gut microbiome all play a crucial role in emotional regulation.
And yes, sometimes, a well-timed brownie can support your mood. (Especially if you’ve had a stressful day and need a moment of sensory satisfaction to ground you.)
The key? Mindful awareness.
No.
Emotional eating gets a bad rap, and it’s important to keep in mind – the goal isn’t to NEVER eat emotionally; it’s to notice WHY YOU’RE reaching for certain foods and to do so with intention. Here is what mindful emotional eating can look like:
Food is emotional. It connects us to our past, grounds us in relationships, and supports our mood in both physiological and soulful ways. You’re not “doing it wrong.” If you eat to feel better, you’re human. Let’s take the shame out of emotional eating and replace it with curiosity, compassion, and mindfulness.
Sometimes, a brownie isn’t just a brownie; it’s a memory, a connection, and a little moment of balance.
If you’re navigating emotional eating and food sensitivities or want to support your mood and gut health through personalized nutrition, I’d be happy to help.
📩 Or send me a DM @nourishwithintentrd
