🌺 12 WEEK WELLNESS RESET – Phase 4 / Day 6 – 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
@farmfresh (local farm) Bantam/Duck Eggs (yolk only)
@chosenfoods Avocado Oil Spray

@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, the ingredients looked great so I bought some. So glad I did!

@krogerco Beefsteak Tomato 🌿
@krogerco English Cucumber 🌿
@simpletruthorganic Spicy Guacamole 🌿

ITALIAN QUICK BREAD 🌿1️⃣1️⃣
[Without Italian Seasoning – oxalates are 6]
@clovervalley ⅓c Self Rising Flour
@krogerco 3tbsp 0% Greek Yogurt
@fairlife 1½tbsp Skim Milk
@gelspice 1tbsp Italian Seasoning
@simpletruth Lemon & Dill Pink Salt
@bobsredmill 1tsp Nutritional Yeast (optional)

NO STICKY HANDS PREPARATION
Combine all ingredients in a bowl with a fork. Lightly spray your baking sheet or lay down some parchment paper and turn your dough out onto the tray. Using the fork, shape the dough to the thickness and diameter you want. Top with an egg wash and additional seasoning if you’d like. Bake and enjoy!

♨️ Cooked in
@hauswirtusa 42Q Air Fryer Countertop Oven
Preheated – Middle Rack
400° for 20min (or 350° for 25min)

🌺 HISTAMINE SCALE: 🟡
🌿 OXALATE SCORE: 1️⃣4️⃣
🔥 REACTIVITY SCALE: 👌🏼
✳️  CALORIES:  485

———————

MEAL 2
@clovervalley Chili w/ Beans 💥
@krogerco 0% Greek Yogurt
@pipsnacks Pipcorn Everything Crackers 🌿
@misfitsmarket Organic Zucchini 🌿

🌺 HISTAMINE SCALE: 🟠
🌿 OXALATE SCORE: 6️⃣0️⃣
🔥 REACTIVITY SCALE: 👌🏼
✳️ CALORIES: 634

———————

MEAL 3
@krogerco Nectarine 🌿
@greekgodsyogurt Honey Yogurt 🌿
@baresnacks Chocolate Coconut Chips 🌿

🌺 HISTAMINE SCALE: 🟡
🌿 OXALATE SCORE: 1️⃣6️⃣
🔥 REACTIVITY SCALE: 👌🏼
✳️ CALORIES: 284

———————

DAILY TOTALS
🌺 TOTAL HISTAMINE SCALE: 🟠
🌿 TOTAL OXALATE SCORE : 9️⃣0️⃣
🔥 REACTIVITY SCALE: 👌🏼
✳️ CALORIES: 1403

———————

🎬 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 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 German SIGHI PDF list. 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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