☯️ 12 WEEK WELLNESS RESET
PHASE 4 (WEEK 4-6) – DAY 8 – Lvl 2️⃣ Food Reintroduction

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MEAL 1
🌿@alfresco Chicken & Apple Sausages
🆕 NEW Product =👍🏻
Kroger had these on special so I thought I would try them. They are a little sweet for me, from the syrup I think. The texture is great and they are quite tasty – just know ahead of time that they don’t have a savory flavor profile…
🌿@boursin Garlic & Herb Cheese Spread

ITALIAN QUICK BREAD 🌿9️⃣
[Without Italian Seasoning – oxalates are 4️⃣]
@clovervalley ¼c Self Rising Flour (packed cup)
To make all purpose flour into self rising – add 1½tsp baking powder + ¼tsp salt per 1c flour…so for single serve – add ⅜tsp (which is 1/4 teaspoon plus 1/8 teaspoon) + a pinch of salt

@dannon @oikos 3tbsp 0% Greek Yogurt
@fairlife 2tbsp Skim Milk
@gelspice 1tbsp Italian Seasoning
@bobsredmill 1tbsp Nutritional Yeast (optional)
@assi 1tsp Coarse Sea Salt
*If you are not adding the nutritional yeast, you may need less yogurt/milk as there are less dry ingredients.

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: 1️⃣6️⃣
🤒 REACTIVITY SCALE: 👌🏼
✳️  CALORIES:  499

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MEAL 2
@chickenofthesea Tuna in Water
@farmfresh (local farm) Bantam Egg (yolk only)
🌿@kikkomanusa Panko Breadcrumbs
@theojaicooks Lemonaise Light Mayo
@greypoupon Dijon Mustard
@valentina Hot Sauce
🌿@krogerco Scallions
🌿@simpletruth Buttercrunch Lettuce
@krogerco Lemon (juice)
@oikos @dannon 0% Greek Yogurt

Mixed the first 7 ingredients together in a bowl and let sit for 10min. Mixed yogurt and lemon juice and set aside.

Divided tuna mix into 3 portions, roughly shaped each into a patty and cooked on @bydash Mini Waffle Iron for 3-4min – depends how done you like it. Serve with yogurt mix…

Skinnytaste Canned Salmon version here:
https://www.skinnytaste.com/waffled-salmon-cakes

Or her Crab Cake version here:
https://www.skinnytaste.com/waffled-crab-cakes

🔥 HISTAMINE SCALE: 🟠
🌿 OXALATE SCORE: 5️⃣
🤒 REACTIVITY SCALE: 👌🏼
✳️ CALORIES: 328

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MEAL 3
🌿@azteca Thin Flour Tortilla x2(Supersize Taco size)
@perdue Organic Chicken Breast (home ground)
🌿@krogerco Black Eyed Peas (low oxalate sub for beans) – cooked in @mychefiq 6Q Smart Cooker – 1:2 bean to water ratio – Pot in Pot – 12min + Natural Release
🌿@krogerco Taco Sauce
@krogerco 2% Mexican Cheese Blend
@chosenfoods 100% Avocado Oil Spray
🌿@simpletruth Spicy Guacamole
🌿@homemade Pico de Gallo
🌿@simpletruthorganic Buttercrunch Lettuce
@hoosierhillfarm White Cheddar Powder
@oikos @dannon 0% Greek Yogurt

Skinnytaste version here:
https://www.skinnytaste.com/chicken-chimichangas

I initially cooked them for 15min at 375° but then added 5min at 400°

🔥 HISTAMINE SCALE: 🟡
🌿 OXALATE SCORE: 2️⃣3️⃣
🤒 REACTIVITY SCALE: 👌🏼
✳️ CALORIES: 742

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SNACK / DESSERT

🔥 HISTAMINE SCALE:
🌿 OXALATE SCORE:
🤒 REACTIVITY SCALE:
✳️ CALORIES:

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DAILY TOTALS
🔥 TOTAL HISTAMINE SCALE: 🟠
🌿 TOTAL OXALATE SCORE : 4️⃣4️⃣
🤒 REACTIVITY SCALE: 👌🏼
✳️ CALORIES: 1575

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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.

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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.

📆 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.

🔥 = Histamine level
🌿 = contains oxalates
💥 = contains HIGH oxalates

🚦 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 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

There is also a fantastic Facebook Group with a tremendous amount of information and research that I am finding invaluable.
Trying Low Oxalates (TLO)
https://www.facebook.com/groups/TryingLowOxalates

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WHAT IS HISTAMINE INTOLERANCE?
https://www.healthline.com/health/histamine-intolerance

WHAT IS OXALATE SENSITIVITY?
https://www.allergylink.co.uk/allergy-blog/2016/10/26/oxalate-sensitivity

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