๐ŸŒบ 12 WEEK WELLNESS RESET – Phase 4 / Day 18 – Lvl 2 Food Reintroductions

Sorry for being MIA the last few days. A large storm front came over, dropping the temperature almost 30ยฐ in 2 days (which I love but my body does not) and creating big barometric changes. This triggers a lot of fun pain and poofiness, blood pressure and breathing issues and honestly just wipes me out. My body gifted me a very generous +11lbs of inflammation. Awwww shucks – thanks! Just what I always wanted… ๐Ÿคฃ

I am going back to my #fearlessfridays Weigh Ins from this week anyway so maybe my body will calm down a bit by then… *hopeful thinking*

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๐Ÿฅ‘ BACON, EGG, AVO TOAST w MUSCADINE GRAPES
@misfitsmarket @newsproutorganicfarms Muscadine Grapes
๐Ÿ†• NEW Product =๐Ÿ‘๐Ÿป
This was my first time having Muscadines. Beautiful! Love them! โค๏ธ๐Ÿ’•โค๏ธ

@simpletruthorganic Thin Sliced Multiseed Bread
@good_culture Lowfat Cottage Cheese
@smithfield All Natural Uncured Bacon
@krogerco Avocado
@farmfresh (local farm) Duck Egg (yolk only)

๐Ÿ”ฅ HISTAMINE SCALE: ๐ŸŸก
๐ŸŒฟ OXALATE SCORE: 9๏ธโƒฃ
๐Ÿค’ REACTIVITY SCALE: ๐Ÿ‘Œ๐Ÿผ
โœณ๏ธ  CALORIES:  494

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๐Ÿฅ™ GREEK PORK GYRO
@krogerco Shaved Pork
@simpletruthorganic Worcestershire Sauce

@pvt_selection Artisanal Lettuce
@krogerco Mini Cucumber, Roma Tomato, Red Onion, Lemon
@gaeagreece_usa Organic Pitted Kalamata Olives
@dannon @oikos 0% Greek Yogurt
@junemoonspicecompany Dill Pickle Popcorn Seasoning

@atoriasfamilybakery @misfitsmarket Traditional Pita
๐Ÿ†• NEW Product =๐Ÿ‘๐Ÿป
Found these beautiful, clean ingredient pitas at Misfits – they are delicious and contain nothing on my no no ingredient list – YAY!

Gyro Inspiration
https://www.daringgourmet.com/pulled-pork-gyros

๐Ÿ”ฅ HISTAMINE SCALE: ๐ŸŸ 
๐ŸŒฟ OXALATE SCORE: 1๏ธโƒฃ9๏ธโƒฃ
๐Ÿค’ REACTIVITY SCALE: ๐Ÿ‘Œ๐Ÿผ
โœณ๏ธ CALORIES: 425

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๐Ÿฑ CHILI LIME PORK, CORN SALAD & SOUTHERN BEANS
@krogerco Shaved Pork
@tajin Chili Lime Seasoning
@pvt_selection Petite Potatoes
@smithfield All Natural Uncured Bacon
@farmfresh (local farm) Half Runner Beans
@barebones Beef Bone Broth
@farmfresh Corn on the Cob
@krogerco Avocado, Scallions
@chefshamy Lemon Herb Butter

๐ŸŒ€CHEF IQ (INSTANT POT) CORN
https://www.simplyhappyfoodie.com/instant-pot-corn-on-the-cob
Cooked in @mychefiq 6Q Smart Cooker
[I left the husks on but you can remove]
1c water in pot + tall trivet
Place corn ear on the trivet out of the water
2min on High Pressure + Quick Release

๐ŸŒ€CHEF IQ (INSTANT POT) SOUTHERN BEANS
https://theblondcook.com/green-beans-new-potatoes
Cooked in @mychefiq 6Q Smart Cooker
1 cup liquid + bacon + beans + baby potato (halved)
I like to use stock but you can just use water.
2min – High Pressure + Natural Release

Inspired by
https://www.marthastewart.com/973879/chili-lime-pork-corn-salad

๐Ÿ”ฅ HISTAMINE SCALE: ๐ŸŸก
๐ŸŒฟ OXALATE SCORE: 2๏ธโƒฃ0๏ธโƒฃ
๐Ÿค’ REACTIVITY SCALE: ๐Ÿ‘Œ๐Ÿผ
โœณ๏ธ CALORIES: 579

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๐Ÿ“ SNACK / DESSERT
@krogerco Mini Bartlett Pear (3oz)

๐Ÿ”ฅ HISTAMINE SCALE: ๐ŸŸก
๐ŸŒฟ OXALATE SCORE: 2๏ธโƒฃ
๐Ÿค’ REACTIVITY SCALE: ๐Ÿ‘Œ๐Ÿผ
โœณ๏ธ CALORIES: 48

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DAILY TOTALS
๐Ÿ”ฅ TOTAL HISTAMINE SCALE: ๐ŸŸก
๐ŸŒฟ TOTAL OXALATE SCORE : 5๏ธโƒฃ0๏ธโƒฃ
๐Ÿค’ REACTIVITY SCALE: ๐Ÿ‘Œ๐Ÿผ
โœณ๏ธ CALORIES: 1546

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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

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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.

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

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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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