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

Ugh!

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

———————

Double Ugh….. Not feeling well at all which is weird – haven’t eaten so it’s not a food reaction, weather is fine and it is not Whale 🐳 Week so I have no idea why I am hurting so much…

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

———————

👩🏻‍🍳 COOKING FOR SANDY DAY
3 days a week, I cook meals for a neighbor who had a stroke last year and has limited mobility. We often share a meal kit or something similar and spend some time together since neither of us go out too much 😁 Today is one of her days. I’m enjoying having someone to cook for again.

I mentioned I was thinking of making Chicken and Dumplings after watching a @kristenhamptongoodnews rerun… If you aren’t familiar with her – check her out…

Here is her video that got me thinking of this
https://m.facebook.com/story.php?story_fbid=399781441508597&id=100044302332428

Anyway Sandy said she loved Chicken & Dumplings so I wanted to make some to share.

🥣 CHICKEN & DUMPLINGS
@membersmark @samsclub Rotisserie Chicken
@clovervalley Heart Healthy Cream of Chicken Soup
@swanson 100% Natural Chicken Cooking Stock
@foodclub Sweet Peas
@krogerco Carrots
@misfitsmarket Organic Yellow Onion
@clovervalley Minced Garlic
@clovervalley Self Rising Flour
@oikos @dannon Plain Greek Yogurt
@eatgreengarden Freeze Dried Basil
@gelspice Dried Parsley Flakes
@fairlife Skim Milk
@simpletruth Half n Half
@krogerco Cornstarch
@misfitsmarket Scallions

Okay this is a “cheaters” version of Chicken and Dumplings – I used a canned stock, canned condensed soup and rotisserie chicken. I was just not up to doing much cooking but told Sandy I would bring her some food so I didn’t want to disappoint her.

Precooked the dumplings most of the way in the air fryer first since I was doing such a short time in the Chef IQ (Instant Pot).

DUMPLINGS
♨️ Cooked in
@hauswirtusa 42Q Air Fryer Countertop Oven
Preheated – Middle Rack
400° for 10min

Then combined and cooked (all details in video)
🌀 Cooked in @chefiq 6Q Smart Cooker
Cook on Pressure for 5min + Natural Release
(add ½ & ½ and cornstarch after the release)

Here is a real Instant Pot version:
https://flavormosaic.com/instant-pot-chicken-and-dumplings

And a few stovetop versions:
https://www.tasteofhome.com/recipes/the-best-chicken-dumplings

https://www.theslowroasteditalian.com/2012/11/chicken-and-dumplings-in-30-minutes-2.html?m=1

🔥 HISTAMINE SCALE: 🟡
🌿 OXALATE SCORE: 2️⃣8️⃣
🤒 REACTIVITY SCALE: 👌🏼
✳️ CALORIES: 640

———————

🍓 SNACK / DESSERT

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

———————

DAILY TOTALS
🔥 TOTAL HISTAMINE SCALE: 🟡
🌿 TOTAL OXALATE SCORE : 2️⃣8️⃣
🤒 REACTIVITY SCALE: 👌🏼
✳️ CALORIES: 640

———————

🎯 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

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