🌺 12 WEEK WELLNESS RESET – Phase 4 / Day 2 – 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

———————

MEAL 1
@aidellssausage Chicken & Apple Sausage 🌿
@farmfresh (local farm) Duck Egg
@misfitsmarket Organic Beefsteak Tomato 🌿
@homemade 3 Ingredient Dough Biscuit 🌿
@homemade White Peppered Gravy 🌿

Chicken & Apple Sausage – love the ingredients but not the overall flavor. Texture is great and I love their Chicken Meatballs but I won’t buy these again.

I had a little reaction to the whole duck egg, nothing major and while I think I would be okay using it in cooking as far as eating it as an egg straight goes, I will continue on with yolk only.

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

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

🌺 HISTAMINE SCALE: 🟠
🌿 OXALATE SCORE: 1️⃣5️⃣
🔥 REACTIVITY SCALE: 🤧
✳️  CALORIES:  494

———————

SNACK 1
@dulcinea Summer Kiss Melon 🌿
@delba German Pumpernickel Bread 💥
@krogerco Salted Butter

🌺 HISTAMINE SCALE: 🟡
🌿 OXALATE SCORE: 3️⃣3️⃣
🔥 REACTIVITY SCALE: 👌🏼
✳️ CALORIES: 235

———————

MEAL 2
@simpletruth Angus Top Sirloin
@miraclenoodles Fettuccine Konjac Noodles 🌿
@krogerco Stir Fry Veggies (veg only) 🌿
@redheyfoods Kalonji (Black Cumin) Seeds 🌿
@greengiant Asparagus 🌿

Interesting note:
½c Broccoli – boiled for 10min = 1mg oxalate
½c Broccoli – steamed for 10min = 6mg oxalate
½c Broccoli – raw = 6mg oxalate
(Boiling, then discarding the water, extracts extra oxalates out into the water)

♨️ Steak cooked in
@hauswirtusa 42Q Air Fryer Countertop Oven
Preheated – Middle Rack
400° for 10min (medium rare)
then pan seared

🌺 HISTAMINE SCALE: 🟠
🌿 OXALATE SCORE: 1️⃣1️⃣
🔥 REACTIVITY SCALE: 👌🏼
✳️ CALORIES: 304

———————

DAILY TOTALS
🌺 TOTAL HISTAMINE SCALE: 🟠
🌿 TOTAL OXALATE SCORE : 5️⃣9️⃣
🔥 REACTIVITY SCALE: 🤧 (minor reaction to egg white)
✳️ CALORIES: 1033

Today I reintroduced / tested:
🍖 PROTEINS: Duck Egg (whole)
🥦 VEGETABLES: Tomato
🌾 GRAINS/STARCHES: Pumpernickel Bread
🥛 DAIRY:
🍒 FRUITS:
🥜 NUTS/SEEDS:
🍃 SPICES/HERBS:
🍱 OTHER:
*needs follow up test

———————

🎬 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

———————

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

———————

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

———————

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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