🌺 12 WEEK WELLNESS RESET – Phase 4 / Day 13 – Lvl 2 Food Reintroductions

🍣 SHRIMP SUSHI STACKERS
Stack 1
@sandbar Xlrg Shrimp
@krogerco Avocado
@philadelphia Cream Cheese
@kpopfoods Roasted Seaweed Snack Sheets
@romanoff Black Lumpfish Masago

Stack 2
@sandbar Xlrg Shrimp
@misfitsmarket Organic Purple Cabbage
@krogerco Mini Cucumber
@romanoff Black Lumpfish Masago

@chosenfoods Avocado Oil Wasabi Mayo
@oakbarrel Nine Low Sodium Soy Sauce
@thegingerpeople Sushi Ginger
@eco_taste Pink Dragonfruit Freeze Dry Powder

@sukoyaka Short Grain Brown Rice
@nakano Seasoned Rice Vinegar
@kpopfoods Roasted Seaweed Snack Sheets

Inspired by these great recipes from Gina at @skinnytaste
https://www.skinnytaste.com/ahi-tuna-poke-stacks
https://www.skinnytaste.com/spicy-california-shrimp-stack

Great sushi rice writeup from @gimmesomeoven
https://www.gimmesomeoven.com/sushi-rice

πŸ”₯ HISTAMINE SCALE: 🟠
🌿 OXALATE SCORE: 1️⃣5️⃣
πŸ€’ REACTIVITY SCALE: 🀧
✳️  CALORIES:  830
* Soy Sauce, Wasabi and seaweed are higher histamine and always give me some minor sniffles that are gone in an hour or so…

———————

πŸ” OPEN FACE BURGER w CHEESY POTATOES
@tribalifoods Mediterranean Beef Patty
@krogerco Havarti Cheese Slice
@simpletruthorganics Living Buttercrunch Lettuce
@wild_about_sprouts Clover & Broccoli Sprouts
@homemade Pickled Onion
@krogerco Roma Tomato
@misfitsmarket Organic Red Potato
@oikos @dannon 0% Greek Yogurt
@foodclub Cheezy Does It Cheese Block
(like Velvetta but without the Alginate, Apocarotenal, Natural Flavors etc)

πŸ”₯ HISTAMINE SCALE: 🟠
🌿 OXALATE SCORE: 1️⃣6️⃣
πŸ€’ REACTIVITY SCALE: πŸ‘ŒπŸΌ
✳️ CALORIES: 548

———————

πŸ“ SNACK / DESSERT
@grapemanfarms Green Seedless Grapes
@toblerone Mini Chocolate x2

πŸ”₯ HISTAMINE SCALE: 🟑
🌿 OXALATE SCORE: 1️⃣1️⃣
πŸ€’ REACTIVITY SCALE: πŸ‘ŒπŸΌ
✳️ CALORIES: 185

———————

DAILY TOTALS
πŸ”₯ TOTAL HISTAMINE SCALE: 🟠
🌿 TOTAL OXALATE SCORE : 4️⃣2️⃣
πŸ€’ REACTIVITY SCALE: πŸ‘ŒπŸΌ
✳️ CALORIES: 1553

———————
🎬 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
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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.

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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