🌸 12 WEEK WONDERLAND PLAN – Phase 3 / Day 5 – Lvl 1 Food Reintroductions

🥣 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.

DELUXE CHICKEN SALAD SANDWICH w FRESH FIGS
*She ate all of her lunch, liked the figs and we planned her Sat meal 😁

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MEAL 1
@krogerco Premium Chunk Chicken Breast
@theojaicooks Lemonaise Light Mayo
@grapemanfarms Green Seedless Grapes ⭕
@misfitsmarket Organic Pecan Halves ⭕
@misfitsmarket Organic Yellow Onion ⭕
@misfitsmarket Organic Rainbow Carrot ⭕
@pvt_selection 5 Salt / 5 Pepper Seasoning
@arnold Organic 22 Grains & Seeds Bread ⭕
@misfitsmarket Organic Buttercrunch Lettuce
@misfitsmarket Organic Black Mission Figs ⭕
@clovervalley Wide Egg Noodles ⭕

🌸 HISTAMINE SCALE: 🟡
🥦 OXALATE SCORE: 5️⃣7️⃣
🔥 REACTIVITY SCALE: 👌🏼
✳️ CALORIES: 428

———————

MEAL 2
@krogerco Top Round Steak
@pvt_selection 5 Salt / 5 Pepper Seasoning
@krogerco Long Grain White Rice ⭕
@imaginefoods Organic Vegetable Broth ⭕
@misfitsmarket Organic Zucchini ⭕
@misfitsmarket Organic Yellow Onion ⭕
@melissas Hatch Chili Pepper ⭕
@krogerco Avocado ⭕
@mychefiq Black Eyed Peas ⭕
@krogerco Mozzarella Cheese
@homemade Pickled Vegetables ⭕
@krogerco 0% Greek Yogurt

🌀 CHEF IQ SMART PRESSURE COOKER
🍚 Long Grain White Rice
Rinse rice well until water runs clear
1:1 ratio (or 1:1¼ ratio if you want a wetter/stickier rice)
8min Low Pressure + Natural Release

🍈 Black Eyed Peas (from dry/ no soak)
Quick rinse and pick out any debris
1:3 ratio (1c peas to 3c liquid)
15min High Pressure + Natural Release

🌸 HISTAMINE SCALE: 🟡
🥦 OXALATE SCORE: 1️⃣4️⃣
🔥 REACTIVITY SCALE: 👌🏼
✳️ CALORIES: 725

———————

MEAL 3
@grapemanfarms Green Seedless Grapes ⭕
@thegreekgods Honey Yogurt ⭕
@barebones Chocolate Coconut Chips ⭕

🌸 HISTAMINE SCALE: 🟡
🥦 OXALATE SCORE: 5️⃣
🔥 REACTIVITY SCALE: 👌🏼
✳️ CALORIES: 259

———————

DAILY TOTALS
🌸 TOTAL HISTAMINE SCALE: 🟡
🥦 TOTAL OXALATE SCORE : 7️⃣6️⃣
🔥 REACTIVITY SCALE: 👌🏼
✳️ CALORIES: 1412

Today I reintroduced / tested:
PROTEINS: Greek Yogurt
VEGETABLES: Black Eyed Peas, Hatch Chile Pepper
GRAINS/STARCHES: White Rice
DAIRY: Honey Yogurt
FRUITS: Black Mission Figs
NUTS/SEEDS:
SPICES/HERBS:
OTHER: Chocolate Coconut Chips

*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 – Calorie Command in ℹ️ @iTrackBites

🍽️ GOAL – 3 to 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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