Histamine Intolerance and Zebras

Hello, again friends! As someone that has struggled with my own health challenges, I understand firsthand the importance of both education and support when it comes to wellness. It is my passion to help others learn more about their health and empower them with the tools and resources they need to live healthy, joy-filled lives. And part of that is understanding how to nourish your body with the right foods. Today, I want to talk about histamine intolerances and how they can affect your health.

If you suspect you have a histamine intolerance, it's essential to talk to a doctor to get a proper diagnosis. I suggest a functional medicine doctor, most primary care doctors don’t seem to have much experience with challenging diagnoses, or will just send you to specialist after specialist. I have MCAS or Mast Cell Activation Syndrome (which is a subset of histamine intolerance) along with Ehlers Danlos Syndrome. EDS is a hereditary connective tissue disorder and something I’ve been dealing with all my life but wasn’t diagnosed until 6 months ago. All of the weird symptoms, random pain, rashes, food sensitivities, chronic sinus issues, migraines from the time I was 9, being super heat sensitive, being like Gumby (for those that remember him) are all part of Ehlers Danlos Syndrome. (Even mental health issues like anxiety and depression are symptoms, so now I’m thinking that may have been the underlying issue the entire time!) They call it the “zebra disease” because no two cases are alike, just like no two zebras have the same stripes. This is actually the first time I’ve opened up publicly about this, feel free to ask questions, I just ask that you please be kind.

What is Histamine Intolerance?

Histamine intolerance is a condition where your body can't break down histamine properly. Histamine is a chemical that's naturally found in some foods. It's also produced by the body when you have an allergic reaction or when you're fighting an infection. If you have a histamine intolerance, your body may not be able to break down the histamine properly. This can cause a range of symptoms, including:

• Headaches

• Hives

• Runny nose

• Digestive issues

• Fatigue

• Irritability

• Anxiety

Foods to Avoid

If you have a histamine intolerance, it's essential to avoid foods that are high in histamine or that can trigger the release of histamine. Here are some foods to avoid:

• Fermented foods: Fermented foods like sauerkraut, kimchi, and kefir are high in histamine.

• Aged cheese: Aged cheese like cheddar, blue cheese, and parmesan are also high in histamine.

• Processed meats: Processed meats like salami, pepperoni, and hot dogs are high in histamine.

• Citrus fruits: Citrus fruits like oranges, lemons, and grapefruits can trigger the release of histamine.

• Tomatoes: Tomatoes can also trigger the release of histamine.

• Alcohol: Alcohol can trigger the release of histamine in the body.

Foods to Enjoy

While it's essential to avoid foods that are high in histamine or that can trigger the release of histamine, there are also many foods that are safe to eat. Here are some foods to enjoy:

• Fresh fruits and vegetables: Fresh fruits and vegetables are generally safe to eat, but be careful with avocado, spinach, and eggplant, as they can be high in histamine.

• Fresh meat and fish: Fresh meat and fish are generally safe to eat, but be careful with smoked or cured meats and fish, as they are high in histamine. *I personally don’t eat meat or fish but I wanted to include them in these lists*

• Gluten-free grains: Gluten-free grains like rice, quinoa, and buckwheat are generally safe to eat.

• Nuts and seeds: Nuts and seeds are generally safe to eat, but be careful with peanuts, cashews, and walnuts, as they can be high in histamine.

• Herbal teas: Herbal teas like chamomile and peppermint are generally safe to drink.

Histamine intolerance can be a challenging condition to manage, but with the right diet, it's possible to reduce symptoms and improve your quality of life. Remember to talk to your doctor if you suspect you have a histamine intolerance and to work with a qualified healthcare professional to develop a personalized nutrition plan. And always remember to be kind to yourself and to nourish your body with foods that make you feel your best.

How the world’s recycling system broke

For decades, we've been told that recycling is one of the best things we can do for the planet. We dutifully rinse our containers, sort our plastics, and feel good about doing our part. But here's an uncomfortable truth: the recycling system isn't working the way most of us think it is and in 2018, much of it came to a screeching halt.

This isn't meant to discourage you. It's meant to empower you with knowledge so you can make choices that actually make a difference.

What Happened in 2018: China's National Sword Policy

For years, the United States and other Western countries shipped their recyclable materials to China for processing. We're talking about millions of tons of plastic, paper, and other materials crossing the ocean to be sorted and recycled. Then, in January 2018, China implemented their "National Sword" policy, effectively banning the import of most recyclables. Why? Because much of what we were sending wasn't actually recyclable and it was contaminated with food waste, non-recyclable materials mixed in, and plastics that couldn't be processed.

The immediate impact:

• Recycling facilities in the US had nowhere to send materials

• Many municipalities stopped accepting certain types of recyclables

• Millions of tons of "recyclables" ended up in landfills

• The economics of recycling collapsed overnight

The system we relied on for decades was suddenly broken.

The Uncomfortable Truth About Plastic is that most of it can’t actually be recycled.

Of the seven types of plastic (marked with numbers 1-7), only #1 (PET) and #2 (HDPE) are regularly recycled—and even then, only a small percentage actually gets recycled.

The numbers:

• Less than 9% of all plastic ever produced has been recycled

• About 12% has been incinerated

• The rest (79%) is in landfills or the environment

Plastic Degrades Each Time It's Recycled

Unlike glass or metal, plastic can't be infinitely recycled. Each time it's processed, the quality degrades. A plastic bottle might become a lower-grade product once, but then it's done.

"Recycling" Often Means Something Else

Much of what gets "recycled" is actually:

• Downcycled - turned into lower-quality products that can't be recycled again

• Incinerated - burned for energy (releasing greenhouse gases)

• Exported - sent to countries with less environmental regulation

• Landfilled - when contamination is too high or markets don't exist

The recycling crisis isn't your fault. The system was flawed from the start:

1. Industry Shifted Responsibility

In the 1970s, beverage and packaging companies facing criticism for waste created the "Keep America Beautiful" campaign. The message? Litter is YOUR problem, not ours. This clever marketing shifted responsibility from manufacturers to consumers.

2. Wishful Recycling

We've been encouraged to "when in doubt, recycle it"—but contamination ruins entire batches of recyclables. That pizza box with grease? That plastic bag? They contaminate everything they touch.

3. Economic Dependency

Recycling only works when there's a market for recycled materials. When virgin plastic became cheaper than recycled plastic (thanks to fracking and oil subsidies), the economics collapsed.

4. Lack of Infrastructure

The US never built adequate domestic recycling infrastructure because we relied on shipping materials overseas. When that stopped, we had no backup plan.

This isn't about guilt or giving up. It's about understanding what actually helps so you can focus your energy where it matters most.

The Hierarchy of What Works (In Order of Impact):

1. REFUSE Don't accept what you don't need.

• Say no to single-use plastics

• Decline freebies and promotional items

• Refuse excessive packaging

2. REDUCE Use less of everything.

• Buy only what you need

• Choose quality over quantity

• Opt for products with minimal packaging

3. REUSE Extend the life of what you have.

• Use reusable bags, bottles, containers

• Repair instead of replace

• Buy secondhand when possible

4. RECYCLE Only after the above three.

• Focus on materials that actually get recycled (aluminum, steel, cardboard)

• Keep it clean and uncontaminated

• Know your local recycling rules

5. ROT Compost organic waste.

• Food scraps belong in compost, not landfills

• Reduces methane emissions

• Creates valuable soil

High-Impact Actions:

Based on current research and infrastructure, here's what you can do that truly helps:

Aluminum & Steel Cans

• These ACTUALLY get recycled at high rates (around 50-70%)

• Infinitely recyclable without quality loss

• Economically valuable - there's always a market

• What to do: Rinse and recycle all aluminum and steel

Cardboard & Paper

• High recycling rates when clean and dry

• Can be recycled 5-7 times before fibers break down

• What to do: Keep dry, remove tape/labels when possible, flatten boxes

Glass

• Infinitely recyclable

• Some municipalities struggle with economics/weight

• What to do: Check if your area accepts glass; if not, some stores take it back

Reduce Plastic at the Source This is the MOST important thing you can do:

• Bring reusable bags, bottles, cups, containers

• Choose products in glass, metal, or cardboard instead of plastic

• Buy in bulk when possible

• Support legislation requiring manufacturers to reduce packaging

Your Action Plan: Small Steps That Matter

This Week:

Don't try to do everything at once. Pick one or two changes to start:Learn your local recycling rules (they vary widely!)

• Start carrying a reusable bag

• Buy one reusable item (water bottle, coffee cup, shopping bag)

This Month:

• Audit your trash - what could you refuse or reduce?

• Switch one regularly purchased item to less packaging

• Start composting (even just coffee grounds and produce scraps)

This Year:

• Build a collection of reusable items for daily life

• Support businesses and brands reducing packaging

• Talk to others about what you've learned

Individual actions are important, but we also need systemic change:

Support Policies That Work:

• Extended Producer Responsibility (EPR) - Making manufacturers responsible for end-of-life of products

• Deposit return systems - Financial incentive to return containers

• Bans on problematic single-use plastics

• Investment in domestic recycling infrastructure

Hold Companies Accountable:

• Choose companies committed to reducing packaging

• Avoid brands using excessive plastic

• Support businesses with take-back programs

Hope Amid the Broken System

Share what you've learned. The more people understand the reality of recycling, the more pressure there is for real solutions. Learning that recycling doesn't work as promised can feel defeating. I get it. But here's the hopeful part: now that you know, you can focus on actions that genuinely help.

Every piece of plastic you refuse is one less that needs to be "dealt with." Every reusable item you choose prevents waste from being created in the first place. Every conversation you have spreads awareness that can lead to better policies.

The solution isn't better recycling; it's less waste. And that's something each of us can work on, one decision/one bite at a time.

Learn More

My daughter Sage continues to educate people about sustainability and zero waste. Follow her on Instagram at @sagelenier for evidence-based information about what actually works for the planet.

For more information about recycling and what you can do:

• Your local recycling facility - Find out exactly what they accept

• EPA's Recycling Resource - epa.gov/recycle

• The Story of Stuff - Documentary about consumption and waste

• Your city's waste management department - Many offer free educational programs

Real Solutions

We've been fed a comfortable narrative about recycling that let us feel good without questioning the system. Now we know better. The recycling system broke not because we weren't trying hard enough, but because it was fundamentally flawed. Knowing the truth gives us power. Power to make different choices. Power to demand better systems. Power to focus on what actually works.

Refuse what you don't need. Reduce what you use. Reuse what you have. And recycle what's left smartly, understanding its limitations.

That's how we move forward. Not with false hope, but with real action.

One decision, one step, one bite at a time.

“Recycling is commonly conceived of as 'good for the planet'. What most people don't know is that it actually isn't, and that most of the recycling industry grinded to a halt in 2018. With the shape our planet is in, there's no time to waste on false solutions, so it's imperative that we understand the actions we can take that will truly benefit the earth.” Sage Lenier

Quick pickled cucumbers

Just like my zucchini this year, my cucumbers have gone crazy, which is nice since last year we literally had 2 before ash from a fire wiped them out. I’ve had so many all at once that I’m now making pickles! Sandwich pickles, dill pickles, spicy pickles, sweet pickles, you get the picture, lots of pickles.

I use a mandolin slicer to get the cucumbers all the same thickness, just be very very careful….I’ve cut myself too many times to count. White vinegar is what’s traditional for pickling, you can use apple cider or rice wine vinegar they are also good. Want to add a little spice? Try 1/2 a jalapeno and some sliced garlic. Want sweet pickles? Add 1 tablespoon of sugar and reduce the salt. You can just put these in the frig and they’ll be ready in a few hours. But what I’ve been doing it putting them outside for a few hours to start the fermenting process and then putting them in the refrigerator, so you get some of the benefits of fermentation. So 1/2 fermented 1/2 pickled….fickled? Haha.

You really can’t mess these up, they’re so easy, just adjust to your taste and enjoy. You can also reuse the brine just add more cucumbers, dill, garlic etc. You can use this to make Giardiniera, I made some and it came out great. The sky’s the limit with pickling!

Quick pickled cucumbers

1 1/2 cups water

1/3-1/2 cup vinegar

1 tsp sugar (optional)

1 Tbsp pink salt

1 tsp pepper corns

pinch of turmeric (optional)

4-5 sprig of fresh dill

sliced garden cucumbers

Fill a large mason jar with cucumbers and whatever other vegetables, peppercorns or herbs you’re using. Add salt, sugar and turmeric to vinegar, sit and let it slightly dissolve, add water, pour over cucumbers, put the lid on and patiently wait. Easier said than done! Enjoy.