🌸 12 WEEK WONDERLAND PLAN – Phase 3 / Day 4 – Lvl 1 Food Reintroductions

PHASE 3 – DAY 4 – Lvl 1️⃣ Food Reintroduction Testing
12 Weeks of trying something completely different to help heal and reduce the effects of 6 months of Mast Cell disorder flare ups.

PHASE 3 – Lvl 1️⃣ FOOD REINTRODUCTIONS
OXALATE REDUCTION – 100-300mg / day or less
MAST CELL HISTAMINE LIST – continue reintroducing 0️⃣ foods + add up to 2 additional Lvl 1️⃣ food/meal. Score reactivity individually and note any changes in apps.

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

⭕ = contains oxalates
Histamine 🚥 system key below
HISTAMINE charts are from “Food Intolerance” app
OXALATE charts are from “Oxipur” app
[Details are all below – individual results vary]

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👩🏻‍🍳 COOKING FOR SANDY DAY
3 days a week, I cook meals for a neighbor who had a stroke last year and has limited mobility. We often share a meal kit or something similar and spend some time together since neither of us go out too much 😁 Today is one of her days. I’m enjoying having someone to cook for again.

SHRIMP & BACON CARBONARA PASTA W SALADS

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MEAL 1
@farmfresh (local farm) Duck Eggs (yolk only)
@krogerco Avocado ⭕
@arnold Thin Sliced Organic 22 Grains & Seeds Bread ⭕
@boursin Garlic & Herb Cheese Spread
@pvt_selection 5 Salt / 5 Pepper Seasoning
🌸 HISTAMINE SCALE: 🟡
🥦 OXALATE SCORE: 1️⃣1️⃣
🔥 REACTIVITY SCALE: 👍🏻
✳️ CALORIES: 401

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MEAL 2
@krogerco Boneless Center Cut Pork Chop
@sangennaro Garlic & Basil Polenta ⭕
@krogerco Asparagus ⭕
@krogerco Honeycrisp Apple ⭕
@officialaerogarden Hydroponic Sage ⭕
@krogerco Salted Butter
🌸 HISTAMINE SCALE: 🟡
🥦 OXALATE SCORE: 1️⃣6️⃣
🔥 REACTIVITY SCALE: 🤧
✳️ CALORIES: 367

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MEAL 3
@krogerco Top Round Beef Steak
@farmfresh (local farm) Duck Eggs (yolk only)
@kikkomanusa Panko Breadcrumbs ⭕
@carlini Grapeseed Oil
@birdseye Sweet Peas ⭕
@homemade Cabbage, Apple & Carrot Slaw ⭕

SLAW
@misfitsmarket Organic Purple Cabbage, Savoy Cabbage, Rainbow Carrots, Yellow Onion
@krogerco Honeycrisp Apple
@chosenfoods Avocado Oil Lime Mayo
@freshfinds Organic Apple Cider Vinegar
@pvt_selection 5 Salt / 5 Pepper Seasoning

🌸 HISTAMINE SCALE: 🟡
🥦 OXALATE SCORE: 2️⃣7️⃣
🔥 REACTIVITY SCALE: 🤧
✳️ CALORIES: 742

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DAILY TOTALS
🌸 TOTAL HISTAMINE SCALE: 🟡
🥦 TOTAL OXALATE SCORE : 5️⃣4️⃣
🔥 REACTIVITY SCALE: 🤧
✳️ CALORIES: 1510

Today I reintroduced / tested:
PROTEINS:
VEGETABLES: Asparagus
GRAINS/STARCHES: Polenta
DAIRY: Boursin Cheese Spread
FRUITS: Honeycrisp Apple* 🤧
NUTS/SEEDS:
SPICES/HERBS:
OTHER: 22 Grain Bread, Grapeseed Oil

*needs follow up test

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🎬 All the details of the days ingredients, tips, tricks, how tos and the occasional cute doggie are in my daily video…🐶🛒👩🏻‍🍳

🍒 Tracking – Calories only – Calorie Command in @iTrackBites

🍽️ GOAL – 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.

HISTAMINE SCALE
🟢 – contains only Lvl 0️⃣ histamine foods
🟡 – contains some Lvl 1️⃣ histamine foods
🟠 – contains some Lvl 2️⃣ histamine foods
🔴- contains some Lvl 3️⃣ histamine foods

REACTIVITY SCALE
👍🏻 – no reaction
🤧 – itchy eyes, sniffles, glassy mouth (hayfever type)
🔥 – above + hands/feet burning, gut issues, eye/inner ear swelling, muscle spasms esp back / neck
🚨 – above + BP / heart rate / breathing issues, sudden onset headache, muscle weakness

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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.

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📚 RESOURCES 📚
MAST CELL ACTIVATION SYNDROME
https://www.mastzellaktivierung.info/en/symptoms.html

📝 FOOD LIST I WILL BE USING
This is a free PDF list but has not been updated since 2016 – It is a great place to start.
https://www.mastzellaktivierung.info/downloads/foodlist/21_FoodList_EN_alphabetic_withCateg.pdf

🍓 FOOD INTOLERANCE APP (look for the strawberry)
I just discovered this app and it is more than worth the $6.99 – it is a more updated version of the PDF list above. It contains more information than you can shake a stick at.
https://www.baliza.de/en/apps/histamine.html

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OXALATE APP I AM USING
Oxalates are tricky. There are several lists out there, many in direct conflict with each other. Some of them are lists of things that were tested more than 40 years ago and it can be extremely difficult to find accurate information.

The best option I have found is from the same developers as the Histamine app. It is an Apple only app but it looks like it is going to be very helpful. The basic color system (low/med/high) rating is free but if you want actual numbers, it is also $6.99

🚦OXIPUR (IOS only)
https://www.baliza.de/en/apps/oxipur.html

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

WHAT IS POTS?
Postural Orthostatic Tachycardia Syndrome
https://my.clevelandclinic.org/health/diseases/16560-postural-orthostatic-tachycardia-syndrome-pots

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MY TOP 3 WORST INFLAMMATION TRIGGERS
These are not the same for everyone and in 90% of people they don’t trigger a reaction – but if you are constantly dealing with being bloated, headaches, muscle or joint pain or digestive distress – they may be worth considering as potential inflammation triggers.

ARTIFICIAL SWEETENERS
https://www.eatthis.com/artificial-sweeteners-side-effects

WHY “NATURAL FLAVORS” ARE A NO NO FOR ME
https://www.healthline.com/nutrition/natural-flavors#TOC_TITLE_HDR_7

CARRAGEENAN (Another big no no)
https://www.healthline.com/health/food-nutrition/carrageenan

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