🌺 12 WEEK WELLNESS RESET – Phase 5 / Lvl [3] Food Reintroductions – Weeks 7-12

#fearlessfridays Weekly Weigh In

My filming buddy this morning

New Week – New Phase of 12wk Reset

Appliance Cleaning Day!
How often do you give your appliances a good deep clean? Microwave splatter? Grease in the air fryer? Stovetop & Oven? Refrigerator clean up?

Air Fryer Oven ✅
Air Fryer Oven ✅
Microwave ✅
Stovetop ✅
Oven ✅
All done!

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🥣 CEREAL
@cascadianfarm Graham Crunch Cereal
@fairlife Skim Milk

🔥 HISTAMINE SCALE: 🟡
🌿 OXALATE SCORE: 5️⃣
🤒 REACTIVITY SCALE: 👌🏼
✳️ CALORIES: 177

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🥙 MEDITERRANEAN SNACK PLATE
@pvt_selection Mini Cucumber
@simpletruthorganic Garlic Hummus
@atoriasfamilybakery @misfitsmarket Traditional Pita
@simpletruthorganic Lemon Dill Himalayan Salt
@aidells Italian Style Chicken Meatballs
@rothcheese Dill Havarti
@gaea Organic Pitted Kalamata Olives

MEATBALLS & PITA CHIPS
♨️ Cooked in
@hauswirtusa 42Q Air Fryer Countertop Oven
Preheated – Middle Rack
MEATBALLS – 400° for 10min
PITA CHIPS – Added when 4min left

The pita turned into chips was A-maz-ing! Brilliantly crispy, lightly salted – delicious!

🔥 HISTAMINE SCALE: 🟡
🌿 OXALATE SCORE: 2️⃣8️⃣
🤒 REACTIVITY SCALE: 👌🏼
✳️ CALORIES: 763

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🍝 CHICKEN MEATBALLS & GREEN BEANS
@aidells Chicken Meatballs
@itsskinny Konjac Fettuccine
@prego Farmers Market Chickpea Kale Sauce
@hoosierhillfarm White Cheddar Powder
@farmfresh (local farm) Green Beans
@chefshamy Lemon Herb Butter

🔥 HISTAMINE SCALE: 🟡
🌿 OXALATE SCORE: 2️⃣8️⃣
🤒 REACTIVITY SCALE: 👌🏼
✳️ CALORIES: 446

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🍓 SNACK / DESSERT
@krogerco Sml Bartlett Pear
@spangler_candy Dum Dum Pop

🔥 HISTAMINE SCALE: 🟡
🌿 OXALATE SCORE: 2️⃣
🤒 REACTIVITY SCALE: 👌🏼
✳️ CALORIES: 68

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DAILY TOTALS
🔥 TOTAL HISTAMINE SCALE: 🟡
🌿 TOTAL OXALATE SCORE : 6️⃣3️⃣
🤒 REACTIVITY SCALE: 👌🏼
✳️ CALORIES: 1454

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🎯 Tracking – Calorie Command in ℹ️ @iTrackBites

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

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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.

📆 WEEKS 7-12
OXALATE REDUCTION (Final Target) – 125mg / day or less
MAST CELL HISTAMINE LIST – continue Lvl 2️⃣ food reintroductions + add up to one Lvl 3️⃣ food into 3 separate meals over 2 days to test individual reactivity. Score reactivity.

Retest any 4wk discontinued foods for Reintroduction. If reaction is stronger than (mild) – eliminate for 6 months.
Purple Sweet Potatoes
Wild Rice
Egg Whites / Complete Eggs
Honeycrisp / Granny Smith Apple
Strawberries
Pineapple
Kiwifruit
Sauerkraut
Prosciutto
Kimchi
Wine (cooking with)

🚦 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
🤧 Mild – itchy eyes, sniffles, glassy mouth (hayfever type)
🔥 Moderate – above + hands/feet burning, gut issues, eye/inner ear swelling, muscle spasms esp back / neck
🚨 High – 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.

📚 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

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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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