🌺 12 WEEK WELLNESS RESET – Phase 5 / Lvl 3 Food Reintroductions

🥣 EGGY TOAST, TOMATO & GRAPES
I am at the stage of reintroduction (details below) that is retesting items that had been discontinued previously. This morning I tried a whole duck egg instead of the normal just eating the yolk. Yep, still react. It’s not huge but it is enough (moderate lvl) that egg whites are on the 6 month exclusion list for eating. I could probably cook with one but as for a general, just eat it, that would be a No.

@farmfresh (local farm) Duck Egg *
(double yolk so I tracked a whole egg + extra yolk)
@simpletruthorganic Thin Sliced Multiseed Bread
@good_culture Lowfat Cottage Cheese
@pvt_selection 5 Salt / 5 Pepper Seasoning
@misfitsmarket Organic Roma Tomato, Spring Onion
@grapemanfarms Green Seedless Grapes

🔥 HISTAMINE SCALE: 🟡
🌿 OXALATE SCORE: 8️⃣
🤒 REACTIVITY SCALE: 🔥
✳️ CALORIES: 452
I felt ugh for most of the rest of the day…

———————

🌈 RAINBOW ROASTED VEGGIES (for Sandy & I)
@misfitsmarket Organic Purple Cabbage, Purple Sweet Potato, Yukon Gold Potato, Broccoli, Honeynut Squash, Zucchini, Red Onion, Garlic, Anaheim Pepper, Red / Orange Bell Pepper, Lemon
@farmfresh (local farm) Pattypan Squash

There was a big fat cooking fail with this today… 🤣 It’s all in tonight’s video if you’re interested…

🔥 HISTAMINE SCALE: 🟡
🌿 OXALATE SCORE: 4️⃣6️⃣
🤒 REACTIVITY SCALE: 👌🏼
✳️ CALORIES: 382

———————

🌵TAMPICO MEXICAN GRILL PORK CARNITAS
Pork Carnitas
Side – Rice
Side – Refried Beans
(no tortillas, salad, condiments etc)

Tracy (cousin) was at Sam’s and found some of the Chef Shamy butter I like and GRILLO Pickles which I have been looking for and asked if I wanted them. She got me a rotisserie chicken to break down and freeze too. I needed to meet her in town to pick those up so I decided to get Carnitas from our local Mexi restaurant.

🔥 HISTAMINE SCALE: 🟡
🌿 OXALATE SCORE: 2️⃣4️⃣
🤒 REACTIVITY SCALE: 👌🏼
✳️ CALORIES: 598

———————

🍓 SNACK / DESSERT

🔥 HISTAMINE SCALE:
🌿 OXALATE SCORE:
🤒 REACTIVITY SCALE:
✳️ CALORIES:

———————

DAILY TOTALS
🔥 TOTAL HISTAMINE SCALE: 🟡
🌿 TOTAL OXALATE SCORE : 7️⃣8️⃣
🤒 REACTIVITY SCALE: 👌🏼 (🔥 earlier)
✳️ CALORIES: 1432

———————

🍠 TUSCAN ROASTED RAINBOW VEGGIES
1 = firmer, longer time needed / 2 = softer, second pan
▪️RED – Grape Tomatoes [2]
▪️RED – Red Radishes [1]
▪️RED – Beets [1]
▪️RED/ORANGE – Peppers [2]
▪️ORANGE – Butternut Squash [1]
▪️ORANGE – Sweet Potato [1]
▪️ORANGE – Carrot [1]
▪️YELLOW – Delicata Squash [1]
▪️YELLOW – Yellow Squash [2]
▪️YELLOW – Gold Beet [1]
▪️GREEN – Broccoli [2]
▪️GREEN – Asparagus [2]
▪️GREEN – Brussel Sprouts [1]
▪️GREEN – Green Beans [2]
▪️GREEN – Zucchini [2]
▪️PURPLE – Red Onion [2]
▪️PURPLE – Purple Cabbage [2]
▪️PURPLE – Purple Potato [1]
▪️OTHER – Mushroom [2]
▪️OTHER – Garlic [1]
▪️OTHER – Cauliflower [1]
▪️OTHER – Turnip [1]

PREP
Preheat oven to 375-400°F.  [Some people like 425°] This is really going to depend on your oven, altitude and personal preference.  I like 375° for my oven.

Cut veggies to desired size. I like about 1in cubes. The thinner you cut things, especially high moisture veggies like zucchini [and similar squash] and peppers for example, the more they are going to cook down.

Some squash like Delicata, can just be cut with the skin on, while others like Butternut can benefit from a quick softening in the microwave to make prepping easier.  Simply pierce the squash a few times all the way around with a sharp knife and microwave for 3-4 minutes, turning once.  Once this cools, peeling is tremendously easier.

I leave the skin on most veggies – potatoes, squash etc – but feel free to peel everything if you like.

Either toss the veggies in a little oil or spray with cooking spray if you don’t want the points for the oil.  I also like to add a little lemon juice here.

ADD SEASONING
Season as you like. For me, I like using both fresh and dried herbs + dried spices like Garlic and Onion Powder, Italian Seasoning, flavored Sea Salt and cracked Black Pepper. 

BAKE
Spread everything evenly on a baking tray/cookie sheet. Don’t overcrowd here… Use multiple trays as needed.  I separate by cooking times.

Bake on 375-400° for 15-45min depending on your veggies. I cook my hard squash like Butternut, potatoes and any other root veggies (turnips, parsnips, carrots etc) first for 20-25min, then add the faster cooking vegetables, cooking for an additional 15-20min.

Here is a general guide to roasting times from https://www.thekitchn.com/how-to-roast-any-vegetable-101221

🥔 Root vegetables (Beets, Potatoes, Carrots):
30 to 45 minutes, depending on how small you cut them
🍂 Winter squash (Butternut Squash, Acorn Squash):
20 to 60 minutes, depending on how small you cut them
🥦 Cruciferous (Broccoli, Cauliflower, Brussels Sprouts):
15 to 25 minutes
🍆 Soft vegetables (Zucchini, Summer Squash, Bell Peppers):
10 to 20 minutes
🍈 Thin vegetables (Asparagus, Green Beans ):
10 to 20 minutes
🧅 Onions/Garlic:
30 to 45 minutes, depending on how crispy you like them
🍅 Tomatoes:
15 to 20 minutes

Here is a downloadable PDF of roasting times that I love.
https://www.myfrugalhome.com/printables/vegetable-roasting-times.pdf

AIR FRY
This is great for smaller portions or reheating without using the whole oven.  Set your air fryer to 375-400° for about 1/2 the time you would bake.  You will need to check on them until you figure out the right timing as wattage and sizes vary and make it difficult to give timings.  If you have a little pot belly type fryer vs the oven type, it is different again. I find it easier to just use my big oven.

Here is a rough guide
https://www.liveeatlearn.com/how-to-air-fry-any-vegetable

Eat hot or cold. As a meatless meal or as a side. They store well for reheating later, can be frozen if you like or just cooked as you need. You can always prep everything raw and just cook individual portions if you don’t like them reheated or if you know you are going to do them as leftovers, don’t finish cooking them all the way so when you reheat, they finish cooking then.

———————

🎯 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…🐶🛒👩🏻‍🍳

———————

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 – 🚫 Excluded
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

———————

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

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s