๐ŸŒบ 12 WEEK WELLNESS RESET – Phase 5 / Lvl 3 Food Reintroductions

๐ŸŒฟ๐Ÿ”๐ŸŒฟ
I started the morning getting the chicken carcass from Sandy on in the Chef IQ Smart Cooker (Instant Pot) to make some bone broth.

Here is a great tutorial
https://www.platingsandpairings.com/the-best-instant-pot-bone-broth

๐ŸŒ€ Cooked in @mychefiq 6Q Smart Cooker
Cook on Pressure for 2hr + Natural Release

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๐Ÿซ FRUIT & EGG
@farmfresh (local farm) Bantam Egg
@good_culture Lowfat Cottage Cheese
@farmfresh (local farm) Blackberries
@misfitsmarket Organic Nectarine

๐Ÿ”ฅ HISTAMINE SCALE: ๐ŸŸก
๐ŸŒฟ OXALATE SCORE: 3๏ธโƒฃ9๏ธโƒฃ
๐Ÿค’ REACTIVITY SCALE: ๐Ÿ‘Œ๐Ÿผ
โœณ๏ธ CALORIES: 232

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๐Ÿ” THAI TURKEY SANDWICH
@simpletruthorganic Thin Sliced Multiseed Bread
@tribalifoods Thai Turkey Burger
@krogerco Havarti Cheese Slice
@pvt_selection Artisanal Lettuce
@misfitsmarket Organic Beefsteak Tomato
@homemade Pickled Onion
@traderjoe Sweet Chili Sauce
@grillospickles Dill Pickle Spears
@zrollfarms Shrimp Snack Roll

๐Ÿ”ฅ HISTAMINE SCALE: ๐ŸŸก
๐ŸŒฟ OXALATE SCORE: 2๏ธโƒฃ1๏ธโƒฃ
๐Ÿค’ REACTIVITY SCALE: ๐Ÿ‘Œ๐Ÿผ
โœณ๏ธ CALORIES: 468

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๐Ÿฅ˜ CHILI & BISCUIT
@clovervalley Chili Beans
@dannon @oikos 0% Greek Yogurt
@krogerco 2% Mexican Cheese Blend
@homemade 3 Ingredient Dough Biscuit
@chefshamy Steakhouse Butter
@pipsnacks Everything Crackers

3 INGREDIENT BISCUIT
Self Rising Flour
Greek Yogurt
Milk

โ™จ๏ธ Cooked in
@hauswirtusa 42Q Air Fryer Countertop Oven
Preheated – Middle Rack
400ยฐ for 20min (or 350ยฐ for 25min)

๐Ÿ”ฅ HISTAMINE SCALE: ๐ŸŸก
๐ŸŒฟ OXALATE SCORE: 6๏ธโƒฃ1๏ธโƒฃ
๐Ÿค’ REACTIVITY SCALE: ๐Ÿ‘Œ๐Ÿผ
โœณ๏ธ CALORIES: 705

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๐Ÿ“ SNACK / DESSERT
@mars Skittles Mini Fun Pack

๐Ÿ”ฅ HISTAMINE SCALE: ๐ŸŸก
๐ŸŒฟ OXALATE SCORE: 1๏ธโƒฃ
๐Ÿค’ REACTIVITY SCALE: ๐Ÿ‘Œ๐Ÿผ
โœณ๏ธ CALORIES: 60

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DAILY TOTALS
๐Ÿ”ฅ TOTAL HISTAMINE SCALE: ๐ŸŸก
๐ŸŒฟ TOTAL OXALATE SCORE : 1๏ธโƒฃ2๏ธโƒฃ2๏ธโƒฃ
๐Ÿค’ REACTIVITY SCALE: ๐Ÿ‘Œ๐Ÿผ
โœณ๏ธ CALORIES: 1465

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๐ŸŽฏ Tracking – Calorie Command in โ„น๏ธ @iTrackBites

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

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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“† WEEKS 7-12
OXALATE REDUCTION (Final Target) – 125mg / day or less
MAST CELL HISTAMINE LIST – continue Lvl 2๏ธโƒฃ food reintroductions + add up to one Lvl 3๏ธโƒฃ 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 – ๐Ÿšซ Excluded
Honeycrisp / Granny Smith Apple
Strawberries
Pineapple
Kiwifruit
Sauerkraut
Prosciutto
Kimchi
Wine (cooking with)

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 Mild – itchy eyes, sniffles, glassy mouth (hayfever type)
๐Ÿ”ฅ Moderate – above + hands/feet burning, gut issues, eye/inner ear swelling, muscle spasms esp back / neck
๐Ÿšจ 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.

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

https://foodrevolution.org/blog/natural-flavors

CARRAGEENAN (Another big no no)
https://www.healthline.com/health/food-nutrition/carrageenan

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