๐ŸŒบ 12 WEEK WELLNESS RESET – Phase 4 / Day 8 – Lvl 2 Food Reintroductions

โ˜ฏ๏ธ 12 WEEK WELLNESS RESET
PHASE 4 (WEEK 4-6) – DAY 8 – Lvl 2๏ธโƒฃ Food Reintroduction

———————

MEAL 1
๐ŸŒฟ@alfresco Chicken & Apple Sausages
๐Ÿ†• NEW Product =๐Ÿ‘๐Ÿป
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…
๐ŸŒฟ@boursin Garlic & Herb Cheese Spread

ITALIAN QUICK BREAD ๐ŸŒฟ9๏ธโƒฃ
[Without Italian Seasoning – oxalates are 4๏ธโƒฃ]
@clovervalley ยผc Self Rising Flour (packed cup)
To make all purpose flour into self rising – add 1ยฝtsp baking powder + ยผtsp salt per 1c flour…so for single serve – add โ…œtsp (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!

โ™จ๏ธ Cooked in
@hauswirtusa 42Q Air Fryer Countertop Oven
Preheated – Middle Rack
400ยฐ for 20min (or 350ยฐ for 25min)

๐Ÿ”ฅ HISTAMINE SCALE: ๐ŸŸก
๐ŸŒฟ OXALATE SCORE: 1๏ธโƒฃ6๏ธโƒฃ
๐Ÿค’ REACTIVITY SCALE: ๐Ÿ‘Œ๐Ÿผ
โœณ๏ธ  CALORIES:  499

———————

MEAL 2
@chickenofthesea Tuna in Water
@farmfresh (local farm) Bantam Egg (yolk only)
๐ŸŒฟ@kikkomanusa Panko Breadcrumbs
@theojaicooks Lemonaise Light Mayo
@greypoupon Dijon Mustard
@valentina Hot Sauce
๐ŸŒฟ@krogerco Scallions
๐ŸŒฟ@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

๐Ÿ”ฅ HISTAMINE SCALE: ๐ŸŸ 
๐ŸŒฟ OXALATE SCORE: 5๏ธโƒฃ
๐Ÿค’ REACTIVITY SCALE: ๐Ÿ‘Œ๐Ÿผ
โœณ๏ธ CALORIES: 328

———————

MEAL 3
๐ŸŒฟ@azteca Thin Flour Tortilla x2(Supersize Taco size)
@perdue Organic Chicken Breast (home ground)
๐ŸŒฟ@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
๐ŸŒฟ@krogerco Taco Sauce
@krogerco 2% Mexican Cheese Blend
@chosenfoods 100% Avocado Oil Spray
๐ŸŒฟ@simpletruth Spicy Guacamole
๐ŸŒฟ@homemade Pico de Gallo
๐ŸŒฟ@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 375ยฐ but then added 5min at 400ยฐ

๐Ÿ”ฅ HISTAMINE SCALE: ๐ŸŸก
๐ŸŒฟ OXALATE SCORE: 2๏ธโƒฃ3๏ธโƒฃ
๐Ÿค’ REACTIVITY SCALE: ๐Ÿ‘Œ๐Ÿผ
โœณ๏ธ CALORIES: 742

———————

SNACK / DESSERT

๐Ÿ”ฅ HISTAMINE SCALE:
๐ŸŒฟ OXALATE SCORE:
๐Ÿค’ REACTIVITY SCALE:
โœณ๏ธ CALORIES:

———————

DAILY TOTALS
๐Ÿ”ฅ TOTAL HISTAMINE SCALE: ๐ŸŸ 
๐ŸŒฟ TOTAL OXALATE SCORE : 4๏ธโƒฃ4๏ธโƒฃ
๐Ÿค’ REACTIVITY SCALE: ๐Ÿ‘Œ๐Ÿผ
โœณ๏ธ CALORIES: 1575

———————

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.

———————

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

———————

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

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


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


———————

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

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s