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

๐Ÿฅฃ CEREAL & FRUIT
๐ŸŒฟ@cascadianfarm Cinnamon Crunch Cereal
@fairlife 0% Skim Milk
@halosfun Sml Mandarin

๐Ÿ”ฅ HISTAMINE SCALE: ๐ŸŸก
๐ŸŒฟ OXALATE SCORE: 1๏ธโƒฃ0๏ธโƒฃ
๐Ÿค’ REACTIVITY SCALE: ๐Ÿ‘Œ๐Ÿผ
โœณ๏ธ  CALORIES:  251

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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.

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

๐Ÿ ITALIAN CHICKEN MEATBALL BAKE ๐ŸŒฟ1๏ธโƒฃ4๏ธโƒฃ
๐ŸŒฟ@aidells Italian Chicken Meatballs
๐ŸŒฟ @homemade Instant Pot Marinara*
๐ŸŒฟ @barilla Chickpea Casarecce Pasta
@krogerco 2% Mexican Cheese Blend

๐Ÿฅ— SUPERFOOD SALAD – ๐ŸŒฟ1๏ธโƒฃ2๏ธโƒฃ
๐ŸŒฟ @krogerco Artisanal Lettuce, English Cucumber, Mini Peppers
๐ŸŒฟ @misfitsmarket Organic Purple Cabbage, Grape Tomatoes
๐ŸŒฟ @wild_about_sprouts Clover & Broccoli Sprouts
๐ŸŒฟ @grapemanfarms Green Seedless Grapes
๐ŸŒฟ @loreto Capers
๐ŸŒฟ @simpletruthorganic Sugar Snap Peas
๐ŸŒฟ @homemade Pickled Onions

๐Ÿž 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.

PLAYING WITH MY FOOD
I decided to try out some food dye powders thrown into the dough to see how they turned out. Brilliant! ยฝtsp 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
๐ŸŒฟ @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!

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

———————

๐Ÿ… BASIC INSTANT POT MARINARA
๐Ÿ… Tomatoes – ripe (but still firm) works best
๐Ÿง… Onions – I like Red Onion but anything from Spring Onions to Shallots will work
๐ŸŒถ๏ธ Peppers – Bell, Poblano, Anaheim, Jalapeรฑo or Shishito (*optional)
๐Ÿ„ Mushroom (*optional)
๐Ÿง„ Garlic
๐ŸŒฟ Rosemary, Thyme, Oregano, Basil to taste
๐Ÿง‚ Seasoning of your choice to taste – I like Minced Onion, Parsley Flakes, Smoked Chili Sea Salt, Nutritional Yeast, Soy Sauce, Italian Seasoning

๐Ÿ”ช 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.

๐Ÿ”นIf you want a thicker sauce, add a can of tomato paste.
๐Ÿ”นIf 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

๐Ÿ”ฅ HISTAMINE SCALE: ๐ŸŸ 
๐ŸŒฟ OXALATE SCORE: 3๏ธโƒฃ5๏ธโƒฃ
๐Ÿค’ REACTIVITY SCALE: ๐Ÿ‘Œ๐Ÿผ
โœณ๏ธ CALORIES: 634

———————

๐Ÿฅฃ TOMATO LUO SI NOODLE BOWL
๐ŸŒฟ @oasisworldmarket Tomato Luo SI Noodle Pack
๐ŸŒฟ @oasisworldmarket Peppered Dried Beancurd
๐ŸŒฟ @oasisworldmarket Dried Small Shrimp
๐ŸŒฟ @seapointfarms Dry Roasted Wasabi Edamame
@farmfresh(local farm) Duck Egg (yolk only)
@krogerco Scallions

๐Ÿ”ฅ HISTAMINE SCALE: ๐ŸŸ 
๐ŸŒฟ OXALATE SCORE: 1๏ธโƒฃ8๏ธโƒฃ
๐Ÿค’ REACTIVITY SCALE: ๐Ÿคง
โœณ๏ธ CALORIES: 798

DAILY TOTALS
๐Ÿ”ฅ TOTAL HISTAMINE SCALE: ๐ŸŸ 
๐ŸŒฟ TOTAL OXALATE SCORE : 6๏ธโƒฃ3๏ธโƒฃ
๐Ÿค’ REACTIVITY SCALE: ๐Ÿคง
โœณ๏ธ CALORIES: 1683

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

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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

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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