🌺 12 WEEK WELLNESS RESET – Phase 4 / Day 15 – Lvl 2 Food Reintroductions

🥦 CHICKEN BROCCOLI ALFREDO w SALAD
@krogerco Whole Wheat Penne
@newmansown Alfredo Sauce
@perdue Organic Chicken Breast
@misfitsmarket Organic Broccoli, Purple Cabbage, Lemon
@palermo Lemon Pepper Seasoning
@pvt_selection Artisanal Lettuce
@krogerco Mini Cucumber
@wild_about_sprouts Clover & Broccoli Sprouts
@homemade Pickled Onions
@simpletruthorganic Ranch Dressing
@homemade Italian Quick Bread (dyed with @eco_taste Butterfly Pea Powder)

🔥 HISTAMINE SCALE: 🟡
🌿 OXALATE SCORE: 3️⃣6️⃣
🤒 REACTIVITY SCALE: 👌🏼
✳️  CALORIES:  710

🐷 SWEET CHILI PORK CHOP w GREEK QUINOA SALAD
@krogerco Boneless Pork Loin Chop
@traderjoes Sweet Chili Sauce
@successrice Tricolor Quinoa
@krogerco Mini Cucumber, Roma Tomato, Red Onion, Lemon
@gaeagreece_usa Organic Pitted Kalamata Olives
@athenos Feta Cheese
@pompeian Grapeseed Oil
@carlini Balsamic Vinegar
@gelspice Italian Seasoning
@greypoupon Dijon Mustard
@freshfinds Minced Garlic
@smittybeehoney Clover Honey
@pvt_selection 5 Salt / 5 Pepper Seasoning

Quinoa Salad Inspiration
https://www.twopeasandtheirpod.com/greek-quinoa-salad

🔥 HISTAMINE SCALE: 🟠
🌿 OXALATE SCORE: 2️⃣5️⃣
🤒 REACTIVITY SCALE: 👌🏼
✳️ CALORIES: 461

🍓 SNACK / DESSERT
@grapemanfarms Green Seedless Grapes
@toblerone Tiny Swiss Chocolate x2

🔥 HISTAMINE SCALE: 🟡
🌿 OXALATE SCORE: 1️⃣1️⃣
🤒 REACTIVITY SCALE: 👌🏼
✳️ CALORIES: 185

———————

DAILY TOTALS
🔥 TOTAL HISTAMINE SCALE: 🟡
🌿 TOTAL OXALATE SCORE : 7️⃣2️⃣
🤒 REACTIVITY SCALE: 👌🏼
✳️ CALORIES: 1356

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🎬 All the details of the days ingredients, tips, tricks, how tos and the occasional cute doggie are in my daily video…🐶🛒👩🏻‍🍳

🎯 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.

📆 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.

🔥 = Histamine level
🌿 = contains oxalates
💥 = contains HIGH oxalates

🚦 HISTAMINE SCALE
🟢 – contains some Lvl 0️⃣ histamine foods
🟡 – contains some Lvl 1️⃣ histamine foods
🟠 – contains some Lvl 2️⃣ histamine foods
🔴 – contains some Lvl 3️⃣ histamine foods

🐡 REACTIVITY SCALE
👌🏼 – no reaction
🤧 – itchy eyes, sniffles, glassy mouth (hayfever type)
🔥 – 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.

📚 RESOURCES 📚
MAST CELL ACTIVATION SYNDROME
https://www.mastzellaktivierung.info/en/symptoms.html

🍓 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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