🌺 12 WEEK WELLNESS RESET – Phase 4 / Day 1 – Lvl 2 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.

🗓️ WEEK 4-6 – REINTRODUCTION PHASE 4
OXALATE REDUCTION – 75mg-200mg / day or less
MAST CELL HISTAMINE LIST – continue Lvl 0️⃣ and 1️⃣ foods reintroduction + add up to 1 additional Lvl 2️⃣ 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
💥 = contains HIGH oxalates
🌺 = Histamine key below

Further proof this is helping… it has been threatening to rain here all day. It’s been overcast and there have been storms to the north of me just 15 minutes away. There’s definitely been a change in the barometric pressure and I can tell that but it is absolutely nowhere near the level of discomfort that I would be in normally.

———————

MEAL 1
@aidells Chicken & Apple Sausage 🌿
@farmfresh (local farm) Bantam Egg
@dulcinea Summers Kiss Melon 🌿
@pvt_selection Garlic, Parmesan & Basil Butter
@homemade 3 Ingredient Dough Biscuit 🌿

Chicken Sausage was – just okay. I will try it a different way to see if I like it, but as a sausage on its own, not a fan.

I tolerated the little Bantam egg whole but we’ll see how I do with a whole duck egg later.

Summer Kiss Melon – nice!

🥯 BISCUIT (Single Serve)
¼c Self Rising Flour 🌿
2tbsp @krogerco 0% Greek Yogurt
1tbsp @fairlife 0% Skim Milk
*OPTIONAL: Brush with egg wash and season

I had to adjust from my original predictions and ended up using another 2tbsp flour. I accounted for that in my nutrition but this is the ratio I think would work. Very tasty…

♨️ Cooked in
@hauswirtusa 42Q Air Fryer Countertop Oven
Preheated – Middle Rack
400° for 15min (or 375° for 22min)

🌺 HISTAMINE SCALE: 🟠
🌿 OXALATE SCORE: 1️⃣1️⃣
🔥 REACTIVITY SCALE: 👌🏼
✳️  CALORIES:  560

———————

SNACK 1
@grapemanfarms Green Seedless Grapes 🌿
@pipcorn Everything Snack Crackers 🌿
@murrays Brie Cheese
I had missed my Brie – 💕
Pipcorn Crackers – super crunchy but not a lot of flavor

🌺 HISTAMINE SCALE: 🟠
🌿 OXALATE SCORE: 4️⃣
🔥 REACTIVITY SCALE: 👌🏼
✳️ CALORIES: 194

———————

MEAL 2
@oasisworldmarket Mung Bean Noodles 🌿
@porkwan Laksa Paste 🌿
@mementa Lite Coconut Milk 🌿
@redheyfoods Kalonji (Black Cumin) Seeds 🌿
Delicious!

🌺 HISTAMINE SCALE: 🟠
🌿 OXALATE SCORE: 1️⃣5️⃣
🔥 REACTIVITY SCALE: 👌🏼
✳️ CALORIES: 373

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MEAL 3
@miraclenoodles Fettuccine Konjac Noodles 🌿
@aidells Italian Chicken Meatballs 🌿
@wildgarden Turkish Taouk Marinade 🌿
@misfitsmarket Organic Green Beans 🌿
Very very good!

🌺 HISTAMINE SCALE: 🟠
🌿 OXALATE SCORE: 2️⃣6️⃣
🔥 REACTIVITY SCALE: 🤧
✳️ CALORIES: 474

Minor reaction to the spices in the marinade. Cayenne, chili powder or certain peppers can give me a little Histamine reaction to spicy stuff…

———————

DAILY TOTALS
🌺 TOTAL HISTAMINE SCALE: 🟠
🌿 TOTAL OXALATE SCORE : 5️⃣6️⃣
🔥 REACTIVITY SCALE: 🤧
✳️ CALORIES: 1601

Today I reintroduced / tested:
🍖 PROTEINS: Chicken & Apple Sausage
🥦 VEGETABLES: Green Beans
🌾 GRAINS/STARCHES: Mung Bean Noodles, Konjac Noodles, Self Rising Flour
🥛 DAIRY: Coconut Milk, Brie Cheese
🍒 FRUITS: Summer Kiss Melon
🥜 NUTS/SEEDS: Nigella/Kalonji Seeds
🍃 SPICES/HERBS:
🍱 OTHER: Entire Egg (instead of yolk only), Laksa Paste, Turkish Marinade, Pipcorn Crackers
*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 some 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.

———————

📚 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
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

———————

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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