🌺 12 WEEK WELLNESS RESET – Phase 4 / Day 9 – Lvl 2 Food Reintroductions

DR APPT
Fasting for Bloodwork

πŸ”₯ HISTAMINE SCALE:
🌿 OXALATE SCORE:
πŸ€’ REACTIVITY SCALE:
✳️  CALORIES: 

———————

DR APPT
Fasting for Bloodwork

πŸ”₯ HISTAMINE SCALE:
🌿 OXALATE SCORE:
πŸ€’ REACTIVITY SCALE:
✳️ CALORIES:

———————

While my appt was fine – I was out too long and got overheated (it was like 89Β° when I was in town) which flared up my Fibromyalgia and that triggered muscle spasms, BP and breathing issues… Whew… I feel rough. I ended up just doing a single, higher calorie meal.

ITALIAN CHICKEN MEATBALLS
🌿@aidells Italian Chicken Meatballs
🌿 @homemade Instant Pot Marinara*
🌿 @clovervalley Egg Noodles
@krogerco Mexican Cheese Blend

———————

πŸ… BASIC INSTANT POT MARINARA
πŸ… Tomatoes – ripe (but still firm) works best
πŸ§… Onions – I like Red Onion but anything from Spring Onions to Shallots will work
🌢️ Peppers – Bell, Poblano, Anaheim, JalapeΓ±o or Shishito (*optional)
πŸ„ Mushroom (*optional)
πŸ§„ Garlic
🌿 Rosemary, Thyme, Oregano, Basil to taste
πŸ§‚ Seasoning of your choice to taste – I like Minced Onion, Parsley Flakes, Smoked Chili Sea Salt, Nutritional Yeast, Soy Sauce, Italian Seasoning

πŸ”ͺ Roughly chop vegetables. Add everything to the pot and set for 25min on Pressure/Manual. Natural Release for 15min. No liquid added/needed as the tomatoes release plenty of their own.

πŸ”ΉIf you want a thicker sauce, add a can of tomato paste.
πŸ”ΉIf you want a smoother sauce, blend with an immersion blender or in a food processor.

Here are some other recipe versions:
https://detoxinista.com/instant-pot-spaghetti-sauce
My favorite NON Instant Pot [STOVE TOP] version
https://minimalistbaker.com/easy-1-pot-marinara-sauce
My favorite [Slow Cooker] version
https://theskinnyishdish.com/wprm_print/2313

πŸ”₯ HISTAMINE SCALE: 🟑
🌿 OXALATE SCORE: 2️⃣3️⃣
πŸ€’ REACTIVITY SCALE: πŸ‘ŒπŸΌ
✳️ CALORIES: 779

———————

SNACK / DESSERT
🌿 @krogerco Nectarine
🌿 @greekgodsyogurt Honey Yogurt

πŸ”₯ HISTAMINE SCALE: 🟑
🌿 OXALATE SCORE: 4️⃣
πŸ€’ REACTIVITY SCALE: πŸ‘ŒπŸΌ
✳️ CALORIES: 212

———————

DAILY TOTALS
πŸ”₯ TOTAL HISTAMINE SCALE: 🟑
🌿 TOTAL OXALATE SCORE : 2️⃣7️⃣
πŸ€’ REACTIVITY SCALE: πŸ‘ŒπŸΌ
✳️ CALORIES: 991

———————

🎬 All the details of the days ingredients, tips, tricks, how tos and the occasional cute doggie are in my daily video…πŸΆπŸ›’πŸ‘©πŸ»β€πŸ³

🎯 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.

———————

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

πŸ“† 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.

πŸ”₯ = Histamine level
🌿 = contains oxalates
πŸ’₯ = contains HIGH oxalates

🚦 HISTAMINE SCALE
🟒 – contains some Lvl 0️⃣ histamine foods
🟑 – contains some Lvl 1️⃣ histamine foods
🟠 – contains some Lvl 2️⃣ histamine foods
πŸ”΄ – contains some Lvl 3️⃣ histamine foods

🐑 REACTIVITY SCALE
πŸ‘ŒπŸΌ – no reaction
🀧 – itchy eyes, sniffles, glassy mouth (hayfever type)
πŸ”₯ – 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.

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

πŸ“ 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


———————

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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