๐ŸŒธ 12 WEEK WONDERLAND PLAN – Phase 2 / Day 1 – Begin Food Reintroduction

๐Ÿ‡ THE WONDERLAND PLAN
12 Weeks of trying something completely different to help heal and reduce the effects of 6 months of Mast Cell disorder flare ups.

WEEK 2 – REINTRODUCTION PHASE 1
OXALATE REDUCTION – 100mg / day or less
MAST CELL HISTAMINE LIST – reintroduce up to 2 foods/meal that are [0] on the list. Score reactivity.

If minor reaction, retest in another meal to confirm.
If major reaction, note and remove for 4 weeks.

๐ŸŽฌ All the details of the days ingredients, tips, tricks, how tos and the occasional cute doggie are in my daily video…๐Ÿถ๐Ÿ›’๐Ÿ‘ฉ๐Ÿปโ€๐Ÿณ

โญ• = contains oxalates
———————

MEAL 1
@simpletruthorganic Cage Free Chicken Eggs (yolk only) – x2
@misfitsmarket Organic Zucchini – ยฝc โญ•
@himalayansfinest Pink Salt
๐ŸŒธ HISTAMINE SCORE: 0๏ธโƒฃ
๐Ÿฅฆ OXALATE SCORE: 1๏ธโƒฃ
๐Ÿ”ฅ REACTIVITY SCORE: 0๏ธโƒฃ
โœณ๏ธ CALORIES: 119

๐Ÿฅš PERFECT SOFT BOILED EGGS ๐Ÿฅš
In small saucepan, bring enough water to completely cover the eggs (by at least an inch) to a rolling boil. Reduce temperature to med and when the water reduces to a low simmer, gently add eggs. Avoid dropping them in the pot as they may crack. I use a slotted spoon.

Cook chicken eggs for 6 min (or duck eggs for 8 min) uncovered. I like to stir them every few minutes to prevent the yolk cooking more on one side.

Once cooked, drain out the boiling water and fill the pot with cold water. I personally don’t do an ice bath because I don’t want my eggs cold to eat.

Crack the eggs gently all the way around and put in the pot of cold water to allow water to get under the membrane. Leave eggs for 5 min, peel gently under running water and enjoy.

———————

MEAL 2
@krogerco Top Round Steak – 7oz/raw
@misfitsmarket Organic Rainbow Carrot* – 5oz โญ•
@assi Coarse Sea Salt
๐ŸŒธ HISTAMINE SCORE: 0๏ธโƒฃ
๐Ÿฅฆ OXALATE SCORE: 1๏ธโƒฃ4๏ธโƒฃ
๐Ÿ”ฅ REACTIVITY SCORE: 1๏ธโƒฃ
โœณ๏ธ CALORIES: 267

STEAK (Medium Rare)
๐Ÿ”ฒ Cooked in:
@crownful 32Q Air Fryer Oven
Preheated – Middle Rack – did not turn/flip
400ยฐ for 7min on silicone baking sheet
**Times will vary depending on your type of fryer, how much you’re cooking, how thick each piece is…

โ™จ๏ธ 32Q Air Fryer Oven / Dehydrator โ™จ๏ธ
https://amzn.to/3oHX243

*Minor (Lvl 1) reaction to ๐Ÿฅ•carrots – hands tingling, eyes itchy. Oxalates 14mg per 1 cup cooked. Will retest once residual reaction levels are gone.

———————

SNACK 1
@foodpantry Pistachios in Shell – 1oz / 45 nuts โญ•
๐ŸŒธ HISTAMINE SCORE: 0๏ธโƒฃ
๐Ÿฅฆ OXALATE SCORE: 1๏ธโƒฃ4๏ธโƒฃ
๐Ÿ”ฅ REACTIVITY SCORE: 0๏ธโƒฃ
โœณ๏ธ CALORIES: 179

———————

SNACK 2
@grapemanfarms Green Seedless Grapes – x20 โญ•
@misfitsmarket Organic Nectarine – 6oz
๐ŸŒธ HISTAMINE SCORE: 0๏ธโƒฃ
๐Ÿฅฆ OXALATE SCORE: 1๏ธโƒฃ
๐Ÿ”ฅ REACTIVITY SCORE: 0๏ธโƒฃ
โœณ๏ธ CALORIES: 106

———————

MEAL 3
@krogerco Top Round Steak – 7oz/raw
@successrice Tricolor Quinoa – ยฝc โญ•
@misfitsmarket Organic Zucchini – ยฝc โญ•
@foodclub Fat Free Cream Cheese* – 2tbsp โญ•
@assi Coarse Sea Salt
๐ŸŒธ HISTAMINE SCORE: 0๏ธโƒฃ
๐Ÿฅฆ OXALATE SCORE: 5๏ธโƒฃ7๏ธโƒฃ
๐Ÿ”ฅ REACTIVITY SCORE: 2๏ธโƒฃ
โœณ๏ธ CALORIES: 442

STEAK (Medium Rare) & ZUCCHINI
๐Ÿ”ฒ Cooked in:
@crownful 32Q Air Fryer Oven
Preheated – Middle Rack – did not turn/flip
400ยฐ for 7min on silicone baking sheet
**Times will vary depending on your type of fryer, how much you’re cooking, how thick each piece is…

๐ŸŒ€ INSTANT POT QUINOA
Cooked in @chefiq 6Q Smart Cooker
Pot-in-Pot method
https://inquiringchef.com/how-to-use-pot-in-pot-method-with-the-instant-pot
~ Rinse Quinoa
1:1 ratio – 1 cup quinoa + 1 cup liquid.
I like to use a stock but you can just use water.
1min (yes, 1) – High Pressure + Natural Release

*Moderate (Lvl 2) reaction to ๐Ÿฅ›the gums in cream cheese – sniffles, hands and feet burning, muscle spasms. Will retest in 4 weeks.

———————

PHASE 2 BEGINS
Real food again… Thank goodness! Today starts the individualized testing of foods. I start with foods that are [0] on the histamine list, score them for reactivity as I go and slowly over the next 11 weeks add back in and test foods of increasing potential reactions.

IF YOU’RE INTRODUCING MULTIPLE THINGS IN ONE MEAL, HOW DO YOU KNOW WHICH ONE YOU’RE REACTING TO ?
In my particular case, and this may be very different for other people, I know something is going to trigger a reaction within minutes.

In a level 1 reaction, it generally starts with me getting the sniffles. In a level 2 reaction my hands and feet start burning. This happens within the first couple of bites of something.

So what I do is eat things separately. For example I ate my zucchini and cream cheese and then waited 10 minutes before eating the quinoa to be sure to separate the experiences.

Today I started with:
PROTEINS: Egg Yolk / Beef
VEGETABLES: Carrot* / Zucchini
GRAINS: Quinoa
DAIRY: Cream Cheese*
FRUITS: Nectarine / Grapes
NUTS/SEEDS: Pistachios
*needs follow up test

๐ŸŒธ TOTAL HISTAMINE SCORE: 0๏ธโƒฃ
๐Ÿฅฆ TOTAL OXALATE SCORE (<100): 8๏ธโƒฃ8๏ธโƒฃ
๐Ÿ”ฅ REACTIVITY SCORE: 3๏ธโƒฃ (carrots + cream cheese)
โœณ๏ธ CALORIES: 1113

———————

๐Ÿ’ Tracking – Calories only – Calorie Command

๐Ÿฝ๏ธ 4 salad plate meals (no regular big plates, no OMAD [one meal a day] ) – smaller meals to reduce the amount of histamine triggers consumed at one time and limit reactivity during the reintroduction trial phases.

———————

If you aren’t familiar with my situation, basically I live with several autoimmune issues… an “inflammatory overstimulation response” brought on by my basic blood cells thinking they are Spartan Warriors and attacking everything in sight.

———————

๐Ÿ“š RESOURCES ๐Ÿ“š
MAST CELL ACTIVATION SYNDROME
https://www.mastzellaktivierung.info/en/symptoms.html

FOOD LIST I WILL BE USING
https://www.mastzellaktivierung.info/downloads/foodlist/21_FoodList_EN_alphabetic_withCateg.pdf

HISTAMINE INTOLERANCE
https://www.healthline.com/health/histamine-intolerance

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