🌺 12 WEEK WELLNESS RESET – Phase 4 / Day 5 – 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

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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.

HOME CHEF KIT
HULI HULI CHICKEN, GRILLED PINEAPPLE, JASMINE RICE, SLAW, FIGS & BLACKBERRIES
[Adjustments made for me]

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MEAL 1
@farmfresh (local farm) Bantam Eggs (yolk only)

@good_culture 2% Cottage Cheese
🆕 NEW Product =👍🏻
First time having this brand – Soooo good. Even if you are not a fan of cottage cheese, try this one. Very very good flavor. I have only used Daisy for a long time because most of the other brands contain added Carrageenan, Natural Flavors or other ingredients I react to. Kroger had these on sale yesterday, the ingredients looked great so I bought some. So glad I did!

@simpletruth Uncured Diced Ham
@sangennarofoods Garlic & Basil Polenta 🌿
@chosenfoods Avocado Oil Spray

🌺 HISTAMINE SCALE: 🟡
🌿 OXALATE SCORE: 4️⃣
🔥 REACTIVITY SCALE: 👌🏼
✳️  CALORIES:  405

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MEAL 2
@krogerco Boneless Skinless Chicken Breast
@homechef Jasmine Rice 🌿
@misfitsmarket Organic Purple Cabbage 🌿
@wild_about_sprouts Clover & Broccoli Sprouts 🌿
@krogerco Scallion / Green Onion 🌿
@krogerco English Cucumber 🌿
@homechef Lime
@theojaicooks @qbfoods Lemonaise Light Mayo
@krogerco Mandarin Segments 🌿
@simpletruthorganic Worcestershire Sauce 🌿

This is my adapted version of what I took Sandy for lunch. We shared a Home Fresh kit and I edited my portion to make it more oxalate friendly for me.

RICE
🌀 Cooked in @mychefiq 6Q Smart Cooker
Pot-in-Pot method
Rinse rice until water runs clear – 1:1.25 ratio
Cooked on Low Pressure for 7min + Pulse Release
https://www.paintthekitchenred.com/pot-in-pot-pip-instant-pot-cooking

CHICKEN
♨️ Cooked in
@hauswirtusa 42Q Air Fryer Countertop Oven
Preheated – Middle Rack
400° for 20min in a foil wrap
**Times will vary depending on your type of fryer, how much you’re cooking, how thick each piece is…

🌺 HISTAMINE SCALE: 🟠
🌿 OXALATE SCORE: 1️⃣6️⃣
🔥 REACTIVITY SCALE: 👌🏼
✳️ CALORIES: 374

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MEAL 3
@arnoldbread 22 Grain & Seed Bread 🌿

@tribalifoods Mediterranean Beef Burger 🌿
🆕 NEW Product =👍🏻
Super tasty! Would definitely buy again!

@krogerco Havarti Cheese Slice
@simpletruthorganic 50/50 Salad Blend Mix 🌿
@krogerco Beefsteak Tomato 🌿
@misfitsmarket Organic Red Onion 🌿
@theojaicooks Lemonaise Light Mayo
@sangennaro Garlic & Basil Polenta 🌿
@simpletruthorganic Sugar Snap Peas 💥

BURGER & POLENTA
♨️ Cooked in
@hauswirtusa 42Q Air Fryer Countertop Oven
Preheated – Middle Rack
400° for 25min on parchment steamer sheets

I recently found out that boiling your vegetables, for at least 8 to 10 minutes, can reduce the oxalate quantities by anywhere from 30 to 80%. That’s fantastic!

Except they taste horrible.

I cooked my sugar snap peas in boiling water for 10 minutes while I was waiting for my burger and polenta to cook.

I like my vegetables to still be pretty crisp. They were anything but. For me, since the oxalates are not causing kidney stones or anything like that, I would rather spend the extra milligrams and have vegetables I enjoy eating then have them boiled down to a soft and mushy texture.

This is going to be an individual choice for each person depending on what they need to do but in my case I will not be boiling my vegetables like that anymore.

🌺 HISTAMINE SCALE: 🟠
🌿 OXALATE SCORE: 5️⃣1️⃣
🔥 REACTIVITY SCALE: 👌🏼
✳️ CALORIES: 709

———————

DAILY TOTALS
🌺 TOTAL HISTAMINE SCALE: 🟠
🌿 TOTAL OXALATE SCORE : 7️⃣1️⃣
🔥 REACTIVITY SCALE: 👌🏼
✳️ CALORIES: 1488

Today I reintroduced / tested:
🍖 PROTEINS: Uncured Diced Ham
🥦 VEGETABLES:
🌾 GRAINS/STARCHES:
🥛 DAIRY: Havarti Cheese
🍒 FRUITS:
🥜 NUTS/SEEDS:
🍃 SPICES/HERBS:
🍱 OTHER: Worcestershire Sauce
*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.

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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
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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