🌺 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 30Β° 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… 🀣

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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πŸ₯‘ BACON, EGG, AVO TOAST w MUSCADINE GRAPES
@misfitsmarket @newsproutorganicfarms Muscadine Grapes
πŸ†• NEW Product =πŸ‘πŸ»
This was my first time having Muscadines. Beautiful! Love them! β€οΈπŸ’•β€οΈ

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

πŸ”₯ HISTAMINE SCALE: 🟑
🌿 OXALATE SCORE: 9️⃣
πŸ€’ REACTIVITY SCALE: πŸ‘ŒπŸΌ
✳️  CALORIES:  494

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πŸ₯™ 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
πŸ†• NEW Product =πŸ‘πŸ»
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

πŸ”₯ HISTAMINE SCALE: 🟠
🌿 OXALATE SCORE: 1️⃣9️⃣
πŸ€’ REACTIVITY SCALE: πŸ‘ŒπŸΌ
✳️ CALORIES: 425

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🍱 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

πŸŒ€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

πŸŒ€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

πŸ”₯ HISTAMINE SCALE: 🟑
🌿 OXALATE SCORE: 2️⃣0️⃣
πŸ€’ REACTIVITY SCALE: πŸ‘ŒπŸΌ
✳️ CALORIES: 579

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

πŸ”₯ HISTAMINE SCALE: 🟑
🌿 OXALATE SCORE: 2️⃣
πŸ€’ REACTIVITY SCALE: πŸ‘ŒπŸΌ
✳️ CALORIES: 48

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DAILY TOTALS
πŸ”₯ TOTAL HISTAMINE SCALE: 🟑
🌿 TOTAL OXALATE SCORE : 5️⃣0️⃣
πŸ€’ REACTIVITY SCALE: πŸ‘ŒπŸΌ
✳️ CALORIES: 1546

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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…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

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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.

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

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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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