๐ŸŒบ 12 WEEK WELLNESS RESET – Phase 4 / Day 7 – Lvl 2 Food Reintroductions

๐Ÿ‘ฉ๐Ÿปโ€๐Ÿณ 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 ๐Ÿ˜ Today is one of her days. I’m enjoying having someone to cook for again.

GOBBLE MEAL KIT
HONEY HARISSA SHRIMP, BROCCOLI CAULIFLOWER COUCOUS AND SALAD

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MEAL 1
@farmfresh (local farm) Bantam/Duck Eggs (yolk only)
@chosenfoods Avocado Oil Spray
@good_culture 2% Cottage Cheese
@misfitsmarket Organic Tomatillo ๐ŸŒฟ
@simpletruth Spicy Guacamole ๐ŸŒฟ
@simpletruthorganic Garlic Hummus ๐ŸŒฟ

๐Ÿ”ฅ HISTAMINE SCALE: ๐ŸŸก
๐ŸŒฟ OXALATE SCORE: 8๏ธโƒฃ
๐Ÿค’ REACTIVITY SCALE: ๐Ÿ‘Œ๐Ÿผ
โœณ๏ธย  CALORIES:ย  320

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MEAL 2
Cooking for Sandy shared meal – GOBBLE MEAL KIT

@sandbar Xlrg Shrimp
@gobbleinc Red Harissa Sauce ๐ŸŒฟ, Honey ๐ŸŒฟ, Garlic Confit ๐ŸŒฟ, Cauliflower Broccoli Crumbles ๐ŸŒฟ, Golden Raisins ๐ŸŒฟ, Almonds ๐Ÿ’ฅ, Mandarin ๐ŸŒฟ
@krogerco Living Lettuce ๐ŸŒฟ, Asparagus ๐ŸŒฟ
@misfitsmarket Organic Pea Shoots ๐ŸŒฟ
@wild_about_sprouts Clover and Broccoli Sprouts ๐ŸŒฟ
@loreto Spanish Stuffed Olives ๐ŸŒฟ
@tuscangarden @aldiusa Asian Sesame Dressing ๐ŸŒฟ
@gelspice Imitation Bacon Bits ๐ŸŒฟ

Harissa Paste and Garlic Confit are not in any listing I can find so I broke them down as follows:

HARISSA PASTE = 1tbsp = ๐ŸŸ  / ๐ŸŒฟ5๏ธโƒฃ
Red Bell Pepper ๐Ÿ”ฅ0๏ธโƒฃ /๐ŸŒฟ4๏ธโƒฃ
Red Chili Pepper ๐Ÿ”ฅ2๏ธโƒฃ /๐ŸŒฟ*๏ธโƒฃ
Garlic ๐Ÿ”ฅ1๏ธโƒฃ /๐ŸŒฟ1๏ธโƒฃ
EVOO ๐Ÿ”ฅ0๏ธโƒฃ /๐ŸŒฟ0๏ธโƒฃ
Cider Vinegar ๐Ÿ”ฅ1๏ธโƒฃ /๐ŸŒฟ0๏ธโƒฃ
Salt ๐Ÿ”ฅ0๏ธโƒฃ /๐ŸŒฟ0๏ธโƒฃ

GARLIC CONFIT – 1tbsp – ๐ŸŸก / ๐ŸŒฟ2๏ธโƒฃ
Garlic ๐Ÿ”ฅ1๏ธโƒฃ /๐ŸŒฟ1๏ธโƒฃ
Sea Salt ๐Ÿ”ฅ0๏ธโƒฃ /๐ŸŒฟ0๏ธโƒฃ
EVOO ๐Ÿ”ฅ0๏ธโƒฃ /๐ŸŒฟ0๏ธโƒฃ
Red Chili Pepper ๐Ÿ”ฅ2๏ธโƒฃ /๐ŸŒฟ*๏ธโƒฃ
Thyme ๐Ÿ”ฅ0๏ธโƒฃ /๐ŸŒฟ*๏ธโƒฃ

๐Ÿ”ฅ HISTAMINE SCALE: ๐ŸŸ 
๐ŸŒฟ OXALATE SCORE: 4๏ธโƒฃ3๏ธโƒฃ
๐Ÿค’ REACTIVITY SCALE: ๐Ÿคง
โœณ๏ธ CALORIES: 459

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MEAL 3
@clovervalley Roast Beef in Gravy ๐ŸŒฟ
@krogerco Long Grain White Rice ๐ŸŒฟ
@foodclub French Style Green Beans ๐Ÿ’ฅ

๐Ÿ”ฅ HISTAMINE SCALE: ๐ŸŸก
๐ŸŒฟ OXALATE SCORE: 1๏ธโƒฃ8๏ธโƒฃ
๐Ÿค’ REACTIVITY SCALE: ๐Ÿ‘Œ๐Ÿผ
โœณ๏ธ CALORIES: 451

I’m starting to hurt – which usually means either a storm is coming or I’ve just don’t too much… Clear weather radar so I think I’m just getting sore. Simple simple dinner…

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SNACK / DESSERT
@krogerco Nectarine ๐ŸŒฟ
@greekgodsyogurt Honey Yogurt ๐ŸŒฟ

๐Ÿ”ฅ HISTAMINE SCALE: ๐ŸŸก
๐ŸŒฟ OXALATE SCORE: 5๏ธโƒฃ
๐Ÿค’ REACTIVITY SCALE: ๐Ÿ‘Œ๐Ÿผ
โœณ๏ธ CALORIES: 199

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DAILY TOTALS
๐Ÿ”ฅ TOTAL HISTAMINE SCALE: ๐ŸŸ 
๐ŸŒฟ TOTAL OXALATE SCORE : 7๏ธโƒฃ4๏ธโƒฃ
๐Ÿค’ REACTIVITY SCALE: ๐Ÿคง
โœณ๏ธ CALORIES: 1429

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๐ŸŽฌ All the details of the days ingredients, tips, tricks, how tos and the occasional cute doggie are in my daily video…๐Ÿถ๐Ÿ›’๐Ÿ‘ฉ๐Ÿปโ€๐Ÿณ

๐ŸŽฏ Tracking – Calorie Command in โ„น๏ธ @iTrackBites

๐Ÿฝ๏ธ 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.

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12 Weeks of trying something completely different to help heal and reduce the effects of 6 months of Mast Cell disorder flare ups.

๐Ÿ“† WEEK 4-6 – REINTRODUCTION PHASE 4
OXALATE REDUCTION – 75mg-200mg / day or less
MAST CELL HISTAMINE LIST – continue Lvl 0๏ธโƒฃ and 1๏ธโƒฃ foods reintroduction + add up to 1 additional Lvl 2๏ธโƒฃ 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.

๐Ÿ”ฅ = Histamine level
๐ŸŒฟ = contains oxalates
๐Ÿ’ฅ = contains HIGH oxalates

๐Ÿšฆ HISTAMINE SCALE
๐ŸŸข – contains some Lvl 0๏ธโƒฃ histamine foods
๐ŸŸก – contains some Lvl 1๏ธโƒฃ histamine foods
๐ŸŸ  – contains some Lvl 2๏ธโƒฃ histamine foods
๐Ÿ”ด – contains some Lvl 3๏ธโƒฃ histamine foods

๐Ÿก REACTIVITY SCALE
๐Ÿ‘Œ๐Ÿผ – no reaction
๐Ÿคง – itchy eyes, sniffles, glassy mouth (hayfever type)
๐Ÿ”ฅ – above + hands/feet burning, gut issues, eye/inner ear swelling, muscle spasms esp back / neck
๐Ÿšจ – 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.

๐Ÿ“š RESOURCES ๐Ÿ“š
MAST CELL ACTIVATION SYNDROME
https://www.mastzellaktivierung.info/en/symptoms.html

๐Ÿ“ 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

๐ŸŒฟ 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.

๐ŸšฆOXIPUR (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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