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

πŸ₯£ CEREAL & FRUIT
🌿@cascadianfarm Cinnamon Crunch Cereal
@fairlife 0% Skim Milk
@halosfun Sml Mandarin

πŸ”₯ HISTAMINE SCALE: 🟑
🌿 OXALATE SCORE: 1️⃣0️⃣
πŸ€’ REACTIVITY SCALE: πŸ‘ŒπŸΌ
✳️  CALORIES:  251

———————

πŸ‘©πŸ»β€πŸ³ 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 😁 Today is one of her days. I’m enjoying having someone to cook for again.

I had already taken her salads for the week on Tuesday so I just made her the meatball bake. I used chickpea pasta because it is better for her blood sugars (says Banza).

I took her salads on Tuesday

🍝 ITALIAN CHICKEN MEATBALL BAKE 🌿1️⃣4️⃣
🌿@aidells Italian Chicken Meatballs
🌿 @homemade Instant Pot Marinara*
🌿 @barilla Chickpea Casarecce Pasta
@krogerco 2% Mexican Cheese Blend

πŸ₯— SUPERFOOD SALAD – 🌿1️⃣2️⃣
🌿 @krogerco Artisanal Lettuce, English Cucumber, Mini Peppers
🌿 @misfitsmarket Organic Purple Cabbage, Grape Tomatoes
🌿 @wild_about_sprouts Clover & Broccoli Sprouts
🌿 @grapemanfarms Green Seedless Grapes
🌿 @loreto Capers
🌿 @simpletruthorganic Sugar Snap Peas
🌿 @homemade Pickled Onions

🍞 ITALIAN QUICK BREAD 🌿9️⃣
[Without Italian Seasoning – oxalates are 4️⃣]
@clovervalley ΒΌc Self Rising Flour (packed cup)
To make all purpose flour into self rising – add 1Β½tsp baking powder + ΒΌtsp salt per 1c flour…so for single serve – add β…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.

PLAYING WITH MY FOOD
I decided to try out some food dye powders thrown into the dough to see how they turned out. Brilliant! Β½tsp powder per bowl worked okay but to strengthen the color I used 1 capsule of Blue Majick Spirulina in addition for the blue and 1 drop violet food gel in the purple.

Color added with
🌿 @eco_taste Food Dye Powders – Spirulina (Dark Green), Butterfly Pea (Blue), Purple Sweet Potato (Purple)
@uscakesupply Food Gel (violet)
@bluemajick Blue Spirulina capsule

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
400Β° for 20min (or 350Β° for 25min)

———————

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: 3️⃣5️⃣
πŸ€’ REACTIVITY SCALE: πŸ‘ŒπŸΌ
✳️ CALORIES: 634

———————

πŸ₯£ TOMATO LUO SI NOODLE BOWL
🌿 @oasisworldmarket Tomato Luo SI Noodle Pack
🌿 @oasisworldmarket Peppered Dried Beancurd
🌿 @oasisworldmarket Dried Small Shrimp
🌿 @seapointfarms Dry Roasted Wasabi Edamame
@farmfresh(local farm) Duck Egg (yolk only)
@krogerco Scallions

πŸ”₯ HISTAMINE SCALE: 🟠
🌿 OXALATE SCORE: 1️⃣8️⃣
πŸ€’ REACTIVITY SCALE: 🀧
✳️ CALORIES: 798

DAILY TOTALS
πŸ”₯ TOTAL HISTAMINE SCALE: 🟠
🌿 TOTAL OXALATE SCORE : 6️⃣3️⃣
πŸ€’ REACTIVITY SCALE: 🀧
✳️ CALORIES: 1683

🎬 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

———————

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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