Shrimp

🥗 SUPERFOOD SALAD & BAO BUNS w EDAMAME |🦐 SURF & TURF w ARTICHOKE

DAILY RECAP – 10/22

🎨 PAINTING – Stilt Town Zombies Box Set
Cartoon models for the Super Dungeon Explore game

Started color tests for zombie skin tones – I’ll see if I still like them when they are fully dry in the morning but I think I have what I want…

🌿🌿🌿🌿🌿🌿🌿🌿

🥗 SUPERFOOD SALAD
▪️ Salad Blend
▪️ Cucumber
▪️ Grape Tomatoes
▪️ Mini Bell Pepper
▪️ Stuffed Olives
▪️ Baby Pickled Beet
▪️ Blackberries
▪️ Blueberries
▪️ Raspberries
▪️ Ken’s Asian Sesame Dressing (very tasty 👅)

▪️ Steamed Edamame
▪️ Kinders Salt, Pepper & Garlic Blend
▪️ Pickled Vegetable Bao Bun 🆕 👍🏻👍🏻👍🏻

* One of the nicest frozen Bao buns I’ve had… ⭐

🌀 COOKED IN
@mychefiq 6Q Smart Pressure Cooker
Cook 8min on STEAM
1c water + trivet
Steamer Basket + parchment steamer sheet

🧮 CALORIES – 594
⭐⭐⭐⭐⭐

🌿🌿🌿🌿🌿🌿🌿🌿

🦐 SURF & TURF – BLUE TIGER SHRIMP & STEAK
▪️ Blue Tiger Shrimp
▪️ Lemon Pepper Seasoning
▪️ Top Round Steak
▪️ Tajin Chili Lime Seasoning
▪️ Worchestershire Sauce
▪️ Artichoke
▪️ Garlic, Parmesan & Basil Butter

♨️ COOKED IN
@ninjakitchen Foodi Air Fryer Oven
Preheated – Middle Rack
400° for 5min – flip – add 5min

🌀 INSTANT POT ARTICHOKE
Cooked in @mychefiq 6Q Smart Cooker
Trim artichoke stem (and petal tips if needed). Cut off the top inch or so of the artichoke and rinse to remove any dirt between the petals.

Place Artichoke on trivet or in steamer basket face up, squeeze juice of 1 lemon into the crevices (*optional), add lemon halves to pot with 1 cup water.

Cook 20min on High Pressure + Natural Release

Stovetop Version:
https://www.gimmesomeoven.com/how-to-cook-and-eat-an-artichoke

🧮 CALORIES – 552
⭐⭐⭐⭐☆

🌿🌿🌿🌿🌿🌿🌿🌿

👅 RANDOM EXTRAS
▪️ Honeycrisp Apple
▪️ Aged Cheddar Cheese
▪️ Stuffed Olives

🧮 CALORIES – 263
⭐⭐⭐⭐☆

🌿🌿🌿🌿🌿🌿🌿🌿

WHAT I’M CURRENTLY WATCHING


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Thank you for joining me today.
Until tomorrow…
In Love ♥ and Light 💫

🍓 FRUIT & YOGURT | 🫒 NIBBLE PLATE | 🥗 POMEGRANATE SALAD | 🦐 SHRIMP ALFREDO

🎯 DAILY CALORIE RANGE – 1249 to 1399
🧮 ACTUAL CALORIES –  1258 ✅

🎯 MACRO TARGETS HIT – ✅

THE NEW GAME PLAN FROM TODAY

👟 ACTIVITY ACHIEVED  ✅
Mailbox Walk
100 Arm Rolls
100 Air Boxes

🎨 HOBBY BRAIN RETRAIN  ✅
Current WIP – Cheshire Cat

STAGE 1

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🍓 FRUIT & YOGURT BOWL
▪️ Honey Greek Yogurt
▪️ Homemade Mixed Berry Compote
▪️ Green Seedless Grapes

🧮 CALORIES – 195
⭐⭐⭐⭐☆

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🫒 MEDITERRANEAN NIBBLES
▪️ Garlic Stuffed Olives
▪️ Havarti Cheese
▪️ Roasted Pepitas

🧮 CALORIES – 199
⭐⭐⭐⭐⭐

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🥗 POMEGRANATE,  MANDARIN & AVOCADO SALAD
▪️ Power Greens Salad Mix
▪️ Pomegranate Arils
▪️ Mandarins
▪️ Avocado
▪️ English Cucumber
▪️ Grape Tomatoes
▪️ Feta
▪️ Pecans
▪️ Honey Citrus Poppyseed Dressing

Adapted from
https://www.flavourandsavour.com/pomegranate-mandarin-salad-avocado-feta

▪️ Chicken Breast
▪️ Tamarind Powder

♨️ COOKED IN
@ninjakitchen Foodi Smart XL Air Fryer Oven
Preheated – Middle Rack
400° for 8min

https://www.skinnytaste.com/air-fryer-chicken-breast

🧮 CALORIES – 436
⭐⭐⭐⭐⭐

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🌿 PROSCIUTTO WRAPPED ASPARAGUS
▪️ Asparagus
▪️ Prosciutto
▪️ Lemon Juice

♨️ COOKED IN
@ninjakitchen Foodi Smart XL Air Fryer Oven
Preheated – Middle Rack
400° for 6min

https://www.thechunkychef.com/prosciutto-wrapped-air-fryer-asparagus/#wprm-recipe-container-41255

🧮 CALORIES – 64
⭐⭐⭐⭐☆

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🦐 SHRIMP &  ZUCCHINI ALFREDO
▪️ Xlrg Shrimp
▪️ Zucchini
▪️ Alfredo Sauce

SHRIMP / ZUCCHINI
💨 Steamed in @goodcookcom Microwave Steamer
3min on High

🧮 CALORIES – 159
⭐⭐⭐⭐⭐

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🍊 FRUIT SALAD
▪️ Mandarins
▪️ Pomegranate Arils
▪️ Kiwifruit
▪️ Toasted Coconut

🧮 CALORIES – 205
⭐⭐⭐⭐☆

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WELLNESS CHECK
Not good –  but I knew that… I have been feeling crummy for a long time and here is the black and white of it.   The meds only work for so long before we have to increase them… I was down to the 150s / high 90s but it’s right back where it was.

Eating more meals today was…. Interesting… 😂

At the beginning of the day I thought there is no way I’m going to be able to eat all this today and I felt like I was just kind of constantly making something and then cleaning it up and then making something and then cleaning it up… 😂…

Now I don’t have a whole lot going on so it was fine but I was surprised that by about my 8.00 meal – I was actually a little hungry, which for me is unusual.   Feed the metabolism…

I made it through Day 1 with everything that I had pre tracked and hit all of my targets which is fantastic.   I did take a look at what my heart rate was after eating so I had a baseline to go from and it was pretty much what I thought it was – in the low 130s.   Now keep in mind this is just sitting at the table doing nothing.  

I had a lot of very simple things – the only thing that I even used to cook today was the air fryer twice and then the microwave for the shrimp and zucchini.   Everything else was just as is…. Easy peasy…

So how do I feel at the end of Day 1?

Medical stuff aside –  I think this is certainly doable with some planning.   I am looking forward to getting my BP and HR down so I can see what effect this has when I’m not in a bad reaction state. The only thing I am going to change is I am going to try 5 instead of 6 meals tomorrow… It was a bit of a hard press today.

I also need to change my volume eating habit (eat more lower calorie foods) – so I am going to balance smaller volume, higher calorie items so I’m not eating so much to fill my metrics. Definite change…

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FOOD FIND ❗
62¢ Sauces (Big Lots Clearance)

———————

Many thanks to @krogerco and @misfitsmarket for providing all my gorgeous produce.

Thank you for joining me today.
Until tomorrow…
In Love ♥ and Light 💫

🥚 PROTEIN TOAST | 🥬 MINI LETTUCE CUPS | 🍓 FRUIT & YOGURT

DAILY MEAL HIGHLIGHTS
🌞 Good morning 🌞 gentle friends!
Let’s get this day started…

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🥚 PROTEIN TOAST
▪️ Dark Rye Bread
▪️ Duck Egg Yolks*
▪️ Cottage Cheese
▪️ Clover & Broccoli Sprouts
▪️ Roma Tomato
▪️ Tajin Chili Lime Hot Sauce
▪️ Kinder Salt, Pepper & Garlic Blend

* I eat egg yolks only due to a histamine intolerance to egg whites…

😋😋😋😋 4/5
🧮 CALORIES – 471

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🧆 MINI LETTUCE CUPS
▪️ @aidell Teriyaki Pineapple Chicken Meatballs
▪️ Xlrg Shrimp
▪️ Little Gem Romaine Hearts
▪️ Pineapple
▪️ Purple Cabbage
▪️ Sweet Chili Sauce

😋😋😋😋 4/5
🧮 CALORIES – 377

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👅 RANDOM EXTRAS
▪️ Cranberry Juice
▪️ Honey Yogurt
▪️ Freeze Dried Dragonfruit Powder
▪️ Strawberries
▪️ Sugar Kiss Melon

🧮 CALORIES – 308

———————

Many thanks to @krogerco and @misfitsmarket for providing all my gorgeous produce.

Thank you for joining me today.
Until tomorrow…
In Love ♥ and Light 💫

🥚EGGY TOAST |🦐 LEMON CREAM SHRIMP SOUP | 🐔 CHICKEN SAUSAGES & SALAD |🍏 CARAMEL APPLES

DAILY MEAL HIGHLIGHTS
🌞 Good morning 🌞 gentle friends!
Let’s get this day started…

———————

🎯 DAILY CALORIE TARGET – 1500
🧮 ACTUAL CALORIES CONSUMED – 1499
** I generally eat 2 meals a day – brunch/dinner – so my calories per meal will be larger **

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🥚 EGGY TOAST & SAUSAGE
I was recommended to try a new (to me) egg poaching pan instead of doing soft boiled eggs. My friend Kim swears it would be perfect – runny yolks, whites completely done (which makes them easy for me to separate since I can’t eat the whites for histamine reasons)

I have tried lots of poaching techniques over the years, both microwave and stovetop and just never got a result I preferred over soft boiling.

Well she was right 😂 PERFECT first time (see daily video)

ExcelSteel 2 Egg Poaching Pan
https://amzn.to/3HPg95O

▪️ Dark Rye Bread
▪️ Duck Egg (local farm / yolk only)
▪️ Sage Sausage 🆕👎🏻

🆕 NEW PRODUCT
Sausage – surprisingly little flavor – I’ll have to punch up the rest when I use it

😋😋😋😋 4/5
🧮 CALORIES – 464

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🦐 LEMON GARLIC SHRIMP SOUP
▪️ Xlrg Shrimp
▪️ Lemon Juice
▪️ Minced Garlic
▪️ Chicken Stock
▪️ Half n Half
▪️ Kale
▪️ Mushrooms
▪️ Green Onion
▪️ Lemon Zest
(Ended up saving the salad for dinner)

😋😋😋😋 4/5
🧮 CALORIES – 216

Regrowing onions (and a leek) for fresh onion tops

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🐔 CHICKEN SAUSAGES, VEGGIES & SALAD
▪️ Chicken Spinach Sausage @aldiusa 🆕👍🏻
▪️ Asparagus
▪️ Japanese Sweet Potato
▪️ French Onion Butter
▪️ Balsamic Glaze @nonnapia 🆕👍🏻

▪️ Asiago Kale Salad Kit (veg only) @yourtaylorfarms
▪️ Grape Tomatoes
▪️ English Cucumber
▪️ Clover & Broccoli Sprouts
▪️ Blueberries
▪️ Strawberries
▪️ Lemon Olives
▪️ Goat Cheese
▪️ Mini Tumeric Croutons
▪️ Apple Thyme Vinaigrette @aldiusa 🆕👎🏻

🆕 NEW PRODUCTS
Chicken Sausages – good
Balsamic Glaze – good
Dressing – very bland and thin – meh

😋😋😋😋 4/5
🧮 CALORIES – 637

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👅 RANDOM EXTRAS
▪️ Coconut Chips
▪️ ½ Granny Smith Apple
▪️ Salted Caramel Topping @smuckersbrand
(heat it for a few seconds and it becomes thin and pourable and makes you feel like it is going much further)

🧮 CALORIES – 183

———————

Many thanks to @krogerco and @misfitsmarket for providing all my gorgeous produce.

Thank you for joining me today.
Until tomorrow…
In Love ♥ and Light 💫

🍳 BREAKFAST BISCUIT & FRUIT | 🍲 PESTO SHRIMP PASTA PRIMAVERA

DAILY MEAL HIGHLIGHTS
🌞 Good morning 🌞 gentle friends!
Let’s get this day started…

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🧮 DAILY CALORIE TARGET – 1500
** I generally eat 2 meals a day – brunch/dinner – so my calories per meal will be larger **

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🥪 BREAKFAST BISCUIT & FRUIT
▪️ Duck Egg Yolk
▪️ Chickpea Aquafaba – (suggested replacement for egg whites which I don’t eat because of histamine issues) – RESULT – Meh – not thick enough and eggs didn’t stick together. I might try a vegan flaxseed egg white substitute and see… #experimentsineating

▪️ Turkey Sausage @jennieo 🆕 👍🏻
▪️ White American Cheese Slice
▪️ Lettuce / Tomato / Onion

🍃🍃🍃🦊🍃🍃🍃

#experimentsineating
HOMEMADE HOLLANDAISE SAUCE 💥
Inspired by and adapted from @thekitchn and @recipetineats

https://www.thekitchn.com/microwave-hollandaise-recipe-23199758
https://www.recipetineats.com/hollandaise-sauce

I used the Immersion Blender Version 🆕 👍🏻
▪️ Duck Egg Yolks
▪️ Ghee (can use regular stick butter)
▪️ Lemon Juice
▪️ Dijon Mustard (*optional)

BEAUTIFUL! LOVE IT!

🍃🍃🍃🦊🍃🍃🍃

2 INGREDIENT BISCUIT
▪️ Self Rising Flour
▪️ Greek Yogurt
▪️ Salt, Pepper & Garlic Blend

♨️ COOKED IN
@ninjakitchen Foodi Smart XL Air Fryer Oven
Preheated – Middle Rack
400° for 20min

🍃🍃🍃🦊🍃🍃🍃

▪️ Watermelon
▪️ Cantaloupe
▪️ Tajin Seasoning


❤️💛💚💙💜 5/5 🌟
🧮 CALORIES – 527

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🍲 PESTO SHRIMP PASTA PRIMAVERA
Inspired by and adapted from 2 great recipes from @twopeasandpod and @hiddenponies

https://www.twopeasandtheirpod.com/pasta-primavera
https://hiddenponies.com/2011/09/pesto-alfredo-shrimp-pasta

▪️ Penne Pasta
▪️ Xlrg Shrimp
▪️ Asparagus
▪️ Green Peas
▪️ Grape Tomatoes
▪️ Carrots
▪️ Corn
▪️ Zucchini
▪️ Alfredo Sauce
▪️ Basil Pesto
▪️ Parmesan Cheese

▪️ Asiago Kale Salad Kit @yourtaylorfarms

It was okay – but I tried to get slick cooking the Asparagus, Zucchini, Corn and pasta in the Instant Pot – it was too long for the asparagus and zucchini so they were mushy, the corn was great and the pasta cooked well but I like a more al denté noodle so less time next time…. And just steam the veg like I usually do…

I do think pasta in the IP would do well for me with a little less time and my Chef IQ gave me a great idea… Using the steamer basket sitting on the bottom prevents a burn notice and is self straining (see daily video) – very cool!

https://unsophisticook.com/plain-instant-pot-pasta

😋😋😋 3/5
🧮 CALORIES – 655

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👅 RANDOM EXTRAS
▪️ Ruffles Cheddar & Sour Cream Chips
▪️ Oikos Cherry Greek Yogurt 🆕 👎🏻👎🏻👎🏻
▪️ Strawberries

🧮 CALORIES – 300

———————

Many thanks to @krogerco and @misfitsmarket for providing all my gorgeous produce.

Thank you for joining me today.
Until tomorrow…
In Love ♥ and Light 💫

🍜 PEANUT SESAME SHRIMP NOODLE BOWL | 🥣 CHEESE TORTELLINI SOUP & SALAD

DAILY MEAL HIGHLIGHTS
🌞 Good morning 🌞 gentle friends!
Let’s get this day started…

🧮 DAILY CALORIE TARGET – 1500
** I generally eat 2 meals a day – brunch/dinner – so my calories per meal will be larger **

———————

🍜 PEANUT SESAME SHRIMP NOODLE BOWL
▪️ Peanut Sesame Noodle Kit (minus the 🌶️ chili oil)
▪️ Xlrg Shrimp
▪️ Super Greens Blend
▪️ Mini Bell Pepper
▪️ Clover & Alfalfa Sprouts
▪️ Green Onion
▪️ ZRoll Shrimp Snack Roll

I used a kit from @sayweee_official but these 2 recipes from @alyssa_therecipecritic and @carlsbadcravings would work brilliantly!

https://therecipecritic.com/thai-peanut-sesame-noodles/#wprm-recipe-container-98444
https://carlsbadcravings.com/peanut-sesame-noodles-recipe

😋😋😋😋 4/5
🧮 CALORIES – 768

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🥣 THREE CHEESE TORTELLINI SOUP & SALAD
▪️ Three Cheese Tortellini Soup @progresso
▪️ Asiago Kale Salad Kit @yourtaylorfarms
▪️ Grape Tomatoes
▪️ Lemon Stuffed Olives
▪️ Homemade Pickled Red Onion
▪️ Goat Cheese

😋😋😋😋 4/5
🧮 CALORIES – 660

———————

👅 RANDOM EXTRAS
▪️ Gogo Applesauce

🧮 CALORIES – 70

———————

Many thanks to @krogerco and @misfitsmarket for providing all my gorgeous produce.

Thank you for joining me today.
Until tomorrow…
In Love ♥ and Light 💫

🦀 CRAB CAKES & SALAD | 🦐 SHRIMP & CRAB ALFREDO ORZO

DAILY MEAL HIGHLIGHTS
🌞 Good morning 🌞 gentle friends!
Let’s get this day started…

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🧮 DAILY CALORIE CYCLING TARGET – 1438
** I generally eat 2 meals a day – brunch/dinner – so my calories per meal will be larger **

———————

🦀 CRAB CAKES w/ TZATZIKI & SALAD
Inspired by and adapted from @jocooks
https://www.jocooks.com/recipes/easy-crab-cakes

▪️ Crab (Claw or Lump – I used claw)
▪️ Egg Yolk
▪️ Panko Breadcrumbs
▪️ Lemonaise Light Mayo
▪️ Whole Grain Mustard
▪️ Low Sodium Soy Sauce
▪️ Lemon Juice
▪️ Red Onion
▪️ Mini Bell Peppers
▪️ Salt, Pepper and Garlic Seasoning
▪️ Greek Yogurt
▪️ Lemon Juice
▪️ Dill

▪️ Super Greens Blend
▪️ Grape Tomatoes
▪️ English Cucumber
▪️ Pickled Red Onion
▪️ Green Peas
▪️ Adobo Corn Nuts
▪️ Lemon Juice
▪️ Low Sodium Soy Sauce

😋😋😋😋 4/5
🧮 CALORIES – 562

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🦀 CRAB & SHRIMP ALFREDO ORZO
▪️ Crab Claw Meat
▪️ Salad Shrimp
▪️ Green Peas
▪️ Grape Tomatoes
▪️ Orzo
▪️ Chicken Stock
▪️ Lemon Juice
▪️ Alfredo Sauce
▪️ Green Beans
▪️ Dijon Mustard
▪️ Salt, Pepper & Garlic Blend

😋😋😋😋 4/5
🧮 CALORIES – 755

———————

👅 RANDOM EXTRAS
▪️ Italian Ice Pop x2

🧮 CALORIES – 120

———————

Many thanks to @krogerco and @misfitsmarket for providing all my gorgeous produce.

Thank you for joining me today.
Until tomorrow…
In Love ♥ and Light 💫

🦐 LEMONGRASS & CHILI SHRIMP NOODLE BOWL

DAILY MEAL HIGHLIGHTS
🌞 Good morning 🌞 gentle friends!
Let’s get this day started…



** I generally eat 2 meals a day – brunch/dinner – so my calories per meal will be larger **

———————

🍜 LEMONGRASS & CHILI SHRIMP NOODLE BOWL
▪️ Lemongrass & Chili Rice Noodles 🆕
▪️ Glass Vermicelli Noodles (mung bean)
▪️ Xlrg Shrimp
▪️ Purple Cabbage
▪️ Shredded Carrot
▪️ Water Chestnuts
▪️ Mushrooms
▪️ Snow Peas
▪️ Wasabi Edamame
▪️ Lime Juice

🆕 – this did not have much flavor at all to my pretty dead tastebuds 😆 – would not buy again

▪️ Veggie Bao Buns 🆕
▪️ San*J Korean BBQ Sauce
🌀 COOKED IN
@mychefiq 6Q Smart Pressure Cooker
Cook 15min on STEAM
2 cups water + steamer basket on trivet
Perfect!

🆕 – I like the pork buns but these were pretty bland – I’ll stick with the Pork and Cabbage ones

🥣🥣🥣 3/5
🧮 CALORIES – 884

———————

No dinner – not feeling up to it.

———————

👅 RANDOM EXTRAS
▪️ Pineapple Juice (3oz to take Meds)

🥣🥣🥣🥣 4/5
🧮 CALORIES – 45

———————

Many thanks to @krogerco and @misfitsmarket for providing all my gorgeous produce.

Thank you for joining me today.
Until tomorrow…
In Love ♥ and Light 💫

🍝 MINI MEATBALL FETTUCCINE | 🦐 LEMON SHRIMP ALFREDO

DAILY MEAL HIGHLIGHTS
🌞 Good morning 🌞 gentle friends!
Let’s get this day started…

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👩🏻‍🍳 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.

She hasn’t been feeling the best so she asked for something relatively bland. She asked if I had any salmon so I made her some smoked salmon, snow peas with a bit of garlic butter and she asked for potato salad. No problem!

———————

Over the last few days I slowly made a batch of Cracked Pepper & Herb Paté… I used a combination of these 2 recipes:

https://ketodietapp.com/Blog/lchf/french-chicken-liver-pate

https://www.seriouseats.com/chicken-liver-pate-bourbon-cranberry-recipe

Super simple – cook the liver, onions and aromatics – let cool – blend into a paste – chill – then optionally top with either a fruity gelatin layer or ghee.

This just stops the oxidation process if you aren’t going to eat it all straight away. I wasn’t sure how much it would make but as I did it below, it made 4 ramekins of about ½c each.

I tried it once before with a pomegranate gelatin top but I just don’t like the texture of gelatin and just used it to seal it. This time I adjusted some of the seasoning amounts and used some ghee to seal. It needs to chill overnight and I will try it tomorrow!

The storms have kicked up my autoimmune issues and I haven’t felt like doing a whole lot of my usual creative cooking… I haven’t been doing or eating much so this is the last few days… Pretty straight forward meals… My BP is giving me trouble and I have Darth Vader breathing going on…

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🍝 MINI MEATBALL SPAGHETTI
▪️ 93% Lean Ground Beef
▪️ Garlic Powder
▪️ Onion Powder
▪️ Nutritional Yeast
▪️ 5 Cheese Italian Blend
▪️ Italian Seasoning
▪️ Soy Sauce
▪️ Duck Egg
▪️ Panko Breadcrumbs
▪️ Tomato Basil Pasta Sauce
▪️ Tomato Roasted Red Pepper Soup
▪️ Cane Sugar
▪️ Black Bean Fettuccine
▪️ Greek Yogurt
▪️ Asiago Cheese
▪️ Spring Onion

🥣🥣🥣🥣 4/5
🧮 CALORIES – 747
🥐 CARBS – 60g
🔵 WW PersonalPoints – 15
(earned +0 veggie pt)

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🦐 LEMON SHRIMP ALFREDO
▪️ Jumbo Tiger Shrimp
▪️ @barilla Chickpea Casarecce Pasta
▪️ @newmansown Alfredo Sauce
▪️ The Blend Seasoning (Salt, Pepper, Garlic)
▪️ Dried Dill / Basil
▪️ Lemon Juice
▪️ Asparagus
▪️ @chefshamy Garlic, Parmesan & Basil Butter

🥣🥣🥣🥣 4/5
🧮 CALORIES – 478
🥐 CARBS – 53g
🔵 WW PersonalPoints – 14
(earned +1 veggie pt)

———————

Many thanks to @krogerco and @misfitsmarket for providing all my gorgeous produce.

Thank you for joining me today.
Until tomorrow…
In Love ♥ and Light 💫

🍝 HEART OF PALM LASAGNA | 🍜 TOMATO LUO SI NOODLE BOWL | 🦐 AIR FRYER SHRIMP

DAILY MEAL HIGHLIGHTS
🌞 Good morning 🌞 gentle friends!
Let’s get this day started…

🎯 2022 HEALTH GOALS
🍎 WHOLE FOOD REFOCUS
🧟‍♀️ NO FUNKY FOOD FRANKENCHEMICALS
🌏 6 MONTH NEW ZEALAND TRIP – MAY 2023

📊 Calorie Command with the Healthi app
🧮 Calorie Target: 1447
🥐 Carbohydrate Target: 89g (25%)
[Monitoring carbs for Insulin Resistance]

🔵 I am also tracking on WW PersonalPoints just to show you the difference – I would get 19pts/day + 28 Weeklies but since I don’t eat sugar free or most fat free products (food additive intolerances), points based plans don’t usually work well for me. This will be an interesting experiment.

———————

👩🏻‍🍳 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 made 4 individual servings of the Heart of Palm Lasagna (2 for me, 2 for her)

———————

🍝 HEART OF PALM LASAGNA
▪️ Heart of Palm Lasagna Sheets
▪️ 93% Lean Ground Beef
▪️ Tomato Basil Pasta Sauce
▪️ @goodculture 2% Cottage Cheese
▪️ Pepper Jack Cheese
▪️ Grated Italian 5 Cheese Blend

♨️ COOKED IN
@ninjakitchen Foodi Smart XL Air Fryer Oven
Preheated – Middle Rack
375° for 30min

Inspired by:
https://thesavvyspoon.com/2020/01/29/palmini-pasta-hearts-of-palm-lasagna

🥗 SUPERFOOD SIDE SALAD
▪️50/50 Lettuce Blend
▪️Carrot
▪️Sugar Snap Peas
▪️Watermelon Radish
▪️English Cucumber
▪️Baby Pickled Beets
▪️Pistachios
▪️Capers
▪️Low Sodium Soy Sauce
▪️Lemon Juice
▪️Greek Yogurt

🥣🥣🥣🥣 4/5
🧮 CALORIES – 443
🥐 CARBS – 39g
🔵 WW PersonalPoints – 12
(earned +3 veggie pt)

———————

🍜 TOMATO LUO SI NOODLE BOWL
▪️ Tomato Luo SI Noodle Kit
▪️ Dried Shrimp
▪️ Dried Beancurd
▪️ Spring Onion
▪️ Duck Egg (yolk only)

🥣🥣🥣🥣 4/5
🧮 CALORIES – 528
🥐 CARBS – 47g
🔵 WW PersonalPoints – 16

———————

🦐 AIR FRYER SHRIMP
▪️ Xlrg Shrimp

MARINADE
▪️ Grapeseed Oil
▪️ Low Sodium Soy Sauce
▪️ Whole Grain Dijon Mustard
▪️ Lemon Juice
▪️ Italian Seasoning
▪️ Balsamic Vinegar
▪️ Umami Mushroom Seasoning

♨️ COOKED IN
@ninjakitchen Foodi Smart XL Air Fryer Oven
Preheated – Middle Rack
400° for 8min

Inspired by:
https://therecipecritic.com/air-fryer-shrimp

🥣🥣🥣🥣 4/5
🧮 CALORIES – 201
🥐 CARBS – 2g
🔵 WW PersonalPoints – 1

———————

🗓️ DAILY TOTALS
🧮 CALORIES – 1172 of 1447
🥐 CARBS – 88g of 89g
🔵 WW PersonalPoints – 29 of 19
(earned +3 veggie pts)

———————

Many thanks to @krogerco and @misfitsmarket for providing all my gorgeous produce.

Thank you for joining me today.
Until tomorrow…
In Love ♥ and Light 💫

🦐 LEMON PEPPER SHRIMP ALFREDO | 🐔 CHICKEN PARMESAN BAKE

DAILY MEAL HIGHLIGHTS
🌞 Good morning 🌞 gentle friends!
Let’s get this day started…
FEBRUARY Calorie Target: 1597

———————

🦐 LEMON PEPPER SHRIMP ALFREDO w SALAD
▪️ Xlrg Shrimp
▪️ @newmansown Alfredo Sauce
▪️ Black Bean Fettuccine
▪️ Lemon Pepper Seasoning

🥗 SUPERFOOD SIDE SALAD
▪️Artisanal Lettuce
▪️@yourtaylorfarms Sweet Kale Salad Kit
▪️Shredded Carrot
▪️Grape Tomatoes
▪️Baby Pickled Beets
▪️Low Sodium Soy Sauce
▪️Lemon Juice
▪️Greek Yogurt

💛💛💛💛🤍 4/5
🍎 CALORIES – 403

———————

🐔 CHICKEN PARMESAN BAKE w VEG
▪️ Chicken Parmesan Bake [Freezer Meal]
▪️ Sugar Snaps
▪️ Rainbow Carrots
▪️ @kindersflavors The Blend Seasoning
▪️ Homemade Seedy Artisanal Bread
▪️ @chefshamy Garlic, Parmesan & Basil Butter

💛💛💛💛🤍 4/5
🍎 CALORIES – 705

———————

🍊 RANDOM EXTRAS
▪️ Homemade Seedy Artisanal Bread
▪️ White Cheddar Poppables (x10)
▪️ Blood Orange

💛💛💛💛🤍 4/5
🍎 CALORIES – 207

——————–

Many thanks to @krogerco and @misfitsmarket for providing all my gorgeous produce.

Thank you for joining me today.
Until tomorrow…
In Love ♥ and Light 💫

———————

🎯 2022 HEALTH GOAL
🍎 WHOLE FOOD REFOCUS
🧟‍♀️ NO FUNKY FOOD FRANKENCHEMICALS
[Calorie Command with the Healthi app]
https://www.healthiapp.com

🍈 RED BEANS & RICE | 🥯 BAGEL | 🥩 STEAK & VEG | 🦐 PESTO SHRIMP

DAILY MEAL HIGHLIGHTS
🌞 Good morning 🌞 gentle friends!
Let’s get this day started…
FEBRUARY Calorie Target: 1471

———————

2/5/22
🍲 IP RED BEANS & RICE
▪️ Red (Adzuki) Beans
▪️ Long Grain Brown Rice
▪️ Chicken Leg Quarter
▪️ Homemade Chicken Bone Broth
▪️ Garlic Powder
▪️ Chili Powder
▪️ Minced Onion
▪️ Dried Parsley
▪️ White Pepper
▪️ Low Sodium Soy Sauce
▪️ Greek Yogurt

🌀 Cooked in
@mychefiq 6Q Smart Cooker
Cook 30min on High Pressure + Natural Release

Based on:
https://cozypeachkitchen.com/instant-pot-red-beans-and-rice-vegan

🥗 SUPERFOOD SALAD
▪️Kale/Carrot/Purple Cabbage/Broccoli Mix
▪️Baby Corn
▪️Pea Shoots
▪️Baby Pickled Beets
▪️Pomegranate Arils
▪️Stuffed Olives
▪️Clover & Broccoli Sprouts
▪️Low Sodium Soy Sauce
▪️Lemon Juice

💛💛💛💛🤍 4/5
🍎 CALORIES – 709

———————

2/6/22
🥯 CHERRY CHIA BAGEL
▪️ Cinnamon Raisin Bagel
▪️ Light Cream Cheese
▪️ Cherry Pomegranate Chia Smash Spread

💛💛💛💛🤍 4/5
🍎 CALORIES – 383

———————

🥩 STEAK & VEG
▪️ Beef Shoulder Steak
▪️ Delicata Squash
▪️ Asparagus
▪️ Purple Sweet Potato
▪️ Steakhouse Butter
▪️ Greek Yogurt

💛💛💛💛🤍 4/5
🍎 CALORIES – 510

———————

🦐 LEMON PEPPER PESTO SHRIMP
I tried a new Konjac Pasta tonight. Normally I like alternative pastas – but this was horrible… I mean really really awful… I have tried a lot of different Konjac pastas and this is just a bad texture… I can’t even describe it… Whew….

▪️ Konjac Fettuccine (didn’t eat)
▪️ Xlrg Shrimp
▪️ Basil Pesto
▪️ Alfredo Sauce
▪️ Lemon Juice
▪️ Lemon Pepper Seasoning

🥗 SUPERFOOD SALAD
▪️Bib Lettuce
▪️Carrot/Purple Cabbage/Broccoli Mix
▪️Baby Corn
▪️Baby Pickled Beets
▪️Mini Pepper
▪️Clover & Broccoli Sprouts
▪️Low Sodium Soy Sauce
▪️Lemon Juice
▪️Greek Yogurt

💛💛🤍🤍🤍 2/5
🍎 CALORIES – 385

———————

🍊 RANDOM EXTRAS
▪️ Minneola Tangelos
▪️ Sml Banana
▪️ Strawberries

💛💛💛💛🤍 4/5
🍎 CALORIES – 166

——————–

Many thanks to @krogerco and @misfitsmarket for providing all my gorgeous produce.

Thank you for joining me today.
Until tomorrow…
In Love ♥ and Light 💫

———————

🎯 2022 HEALTH GOAL
🍎 WHOLE FOOD REFOCUS
🧟‍♀️ NO FUNKY FOOD FRANKENCHEMICALS
[Calorie Command with the Healthi app]
https://www.healthiapp.com

🐹 NIBBLE PLATE | 🍜 SATAY(ish) SHRIMP NOODLE BOWL | 🦃 TURKEY SKILLET

DAILY MEAL HIGHLIGHTS
🌞 Good morning 🌞 gentle friends!
Let’s get this day started…

Okay day though I am feeling the effects of the storm and I miscalculated the Oxalates in my lunch and put me double for the day… they hit me like a ton of brick.

[Oxalate Daily Target – no more than 125mg – I aim to stay under 75mg – today 264mg – definitely feeling it]

🐹 NIBBLE PLATE
▪️ Flax & Chia Flatbread Crackers (@simpletruth4u)
▪️ Uncured Ham
▪️ Double Cream Brie
▪️ Strawberries
▪️ Navel Orange

💛💛💛💛🤍 4/5
🍎 CALORIES – 384

———————

🍜 SATAY(ish) SHRIMP NOODLE BOWL
▪️ Natural Crunchy Peanut Butter
▪️ Garlic Tahini
▪️ Tamari Soy Sauce
▪️ Lime Juice
▪️ Konjac Fettuccine
▪️ Xlrg Shrimp

RAINBOW SLAW
▪️ Purple/Savoy Cabbage
▪️ Carrot
▪️ Edamame
▪️ Mayo
▪️ Greek Yogurt
▪️ Sugar
▪️ Cucumber Infused Vinegar

💛💛💛💛🤍 4/5
🍎 CALORIES – 532

———————

🦃 TURKEY KALE SKILLET
▪️ Ground Turkey
▪️ Kale
▪️ Black Beans
▪️ Mini Bell Pepper
▪️ Purple Daikon Radish
▪️ Extra Sharp White Cheddar (@tillamook)
▪️ Homemade Seedy Artisanal Bread
▪️ Steakhouse Butter (@chefshamy)

💛💛💛💛🤍 4/5
🍎 CALORIES – 624

RANDOM EXTRAS
▪️ Small Banana

💛💛💛💛🤍 4/5
🍎 CALORIES – 53

——————–

Many thanks to @krogerco and @misfitsmarket for providing all my gorgeous produce.

Thank you for joining me today.
Until tomorrow…
In Love ♥ and Light 💫

———————

🎯 2022 HEALTH GOAL
🍎 WHOLE FOOD REFOCUS
🧟‍♀️ NO FUNKY FOOD FRANKENCHEMICALS
[Calorie Command with the Healthi app]
https://www.healthiapp.com

🍞 AVOCADO & SWEET POTATO TOAST | 🍲 RED CURRY SHRIMP NOODLE BOWL |🍊 FRUIT & YOGURT BOWL

🍞 AVOCADO & SWEET POTATO TOASTS
▪️ Sourdough Bread (@essentialbaking)
▪️ Guacamole (@cabofreshguacamole)
▪️ Grape Tomatoes

▪️ Sweet Potato
▪️ Duck Egg Yolk (local farm)
▪️ Homemade Everything Bagel Seasoning
▪️ 2% Cottage Cheese (@goodculture)
▪️Purple Sweet Potato Freeze Dried Food Powder

🥯 HOMEMADE EVERYTHING BAGEL SEASONING
You can adjust as you like to suit your tastes. If you want a sodium free version, leave out the salt. I buy the ingredients from my international market or bulk bins and can make 2 huge containers for far less than one bottle of Trader Joe’s or similar.

▪️ Black Sesame Seeds
▪️ White Sesame Seeds
▪️ Poppy Seeds
▪️ Minced Dried Garlic
▪️ Minced Dried Onion
▪️ Kosher, Pink Himalayan or Coarse Sea Salt

Original quantities can be found here:
https://www.twopeasandtheirpod.com/everything-bagel-seasoning

I often will add things like Caraway or Cumin Seeds or if I am down to a little seasoning in the bottom of a bottle – I’ll add that in.

My current favorite combination is to add a container of Kroger’s new Private Selection 5 Salt / 5 Pepper Seasoning – I used to use McCormick’s Roasted Garlic and Herb but they changed the formula and it now contains “Natural Flavors” so I don’t use it any more.

💛💛💛💛🤍 4/5
🍎 CALORIES – 411

———————

🍲 RED CURRY SHRIMP NOODLE BOWL
▪️ Red Curry Paste (@maeploy)
▪️ Lite Coconut Milk (@thaikitchen)
▪️ Lime Juice/Pulp
▪️ Mung Bean Glass Noodles
▪️ Shrimp
▪️ Carrot
▪️ Purple Cabbage
▪️ Green Peas
▪️ Pea Shoots
▪️ Mushrooms
▪️ Homemade Menma – Pickled Bamboo Shoots

💛💛💛💛🤍 4/5
🍎 CALORIES – 417

———————

🍊 FRUIT & YOGURT BOWL
▪️ Honey Yogurt (@greekgodsyogurt)
▪️ Dragonfruit Freeze Dried Food Powder
▪️ Toasted Coconut (@baresnacks)
▪️ Banana
▪️ Raspberries
▪️ Navel Orange
▪️ Pineapple

💛💛💛💛🤍 4/5
🍎 CALORIES – 378

———————

RANDOM BITS
▪️ Sourdough Bread (@essentialbaking)
▪️ Garlic, Parmesan & Basil Butter (@chefshamy)
▪️ Banana
▪️ Sea Salt Caramel Ice Cream (@haagendazs)

💛💛💛💛🤍 4/5
🍎 CALORIES – 354

——————–

Many thanks to @krogerco and @misfitsmarket for providing all my gorgeous produce.

Thank you for joining me today.
Until tomorrow…
In Love ♥ and Light 💫

🐠 AHI TUNA & SHRIMP BOWL

DAILY MEAL HIGHLIGHTS
🌞 Good morning 🌞 gentle friends!
Let’s get this day started…

Sorry I have been MIA… It has been a rough few weeks – nothing holiday related – just in general health wise. I have been living on a bag of mandarins, chili baked potatoes and ramen bowls for the last week… Nothing to show you really… 🤣 I just haven’t felt up to cooking.

I joined Sandy and the girls yesterday for Xmas lunch which was nice… I really hope you are all enjoying your holidays.

So today I decided I needed to try a real meal and even though I only had the one meal – it was delicious. Now if only the dishwashing fairy would come visit…

———————

🐠 AHI TUNA & SHRIMP BOWL
Ahi Tuna
Tamari Soy Sauce
Dijon Mustard
Homemade Everything Bagel Seasoning
Xlrg Shrimp

Marinated the Tuna in soy sauce, then topped one side with Mustard and EBS. Lightly pan seared the Tuna, removed to rest then cooked the shrimp in the same pan.

🥯 HOMEMADE EVERYTHING BAGEL SEASONING
You can adjust as you like to suit your tastes. If you want a sodium free version, leave out the salt. I buy the ingredients from my international market or bulk bins and can make 2 huge containers for far less than one bottle of Trader Joe’s or similar.
▪️ Black Sesame Seeds
▪️ White Sesame Seeds
▪️ Poppyseed
▪️ Minced Dried Garlic
▪️ Minced Dried Onion
▪️ Kosher, Pink Himalayan or Coarse Sea Salt

Original quantities can be found here:
https://www.twopeasandtheirpod.com/everything-bagel-seasoning

Short Grain (Sushi) Brown Rice
Rice Vinegar
Coarse Sea Salt
Cane Sugar

🍚 INSTANT POT RICE
Cooked in @mychefiq 6Q Smart Cooker
Pot in Pot method – 1c water in main pot liner
Place smaller pot on trivet stand with rice + liquid
~ Rinse rice well ~

https://fitfoodiefinds.com/instant-pot-brown-rice

RICE GUIDE
[QR = Quick Release / NR = Natural Release]
Depending on how soft you like your rice – liquid ratio will vary from 1:1 for a firm rice and 1:1½ for a softer rice. I like to use stock but you can just use water.

White Rice – 5min / 8min for a softer rice [QR]
Jasmine / White Basmati Rice – 18min [NR]
Brown Rice Short Grain – 20min [QR]
Brown Basmati Rice – 24min [NR]
Red Rice – 30min [NR]
Wild Rice – 28min [NR]
Black Rice – 30min [NR]
Rice Blend – 30min [NR]

POT-IN-POT 101
https://www.pressurecookrecipes.com/pot-in-pot-instant-pot

PERFECT SUSHI RICE
https://www.wandercooks.com/how-to-cook-sushi-rice

Mukimame (Shelled Edamame)
Homemade Pickled Onion
Avocado
Light Cream Cheese
Kimchi Seaweed Snack Sheets

SUSHI ROLL FILLINGS SUGGESTIONS
https://www.easyhomemadesushi.com/30-good-ideas-for-sushi-roll-fillings

Cooked the rice, then just combined all elements.

✳️ CALORIES: 725
💛💛💛💛💛 5/5

📚 TRACKING
Calorie Command in 🦋 Healthi 🦋
(previously iTrackBites)

📉 Next Weigh In: 01.01.22

Thank you for joining me today.
Until tomorrow…
In Love ♥ and Light 💫

———————

Video Intro Song: “Good Morning” by @itslennnie

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

🦐 SHRIMP RICE NOODLE BOWL & WAKAME SALAD | 🐔 CHKN DUMPLINGS

DAILY MEAL HIGHLIGHTS
🌞 Good morning 🌞 gentle friends!
Let’s get this day started…

———————

🍜 PEANUT SESAME SHRIMP RICE NOODLE BOWL w WAKAME SALAD
@sayweee_official Peanut Sesame Noodle Kit
@sayweee_official Garlic Green Peas
@krogerco @sandbar Xlrg Shrimp

WAKAME SALAD
Adapted from:
https://www.asiancaucasian.com/japanese-seaweed-salad-wakame/#tasty-recipes-12086-jump-target

@oasisworldmarket Dried Wakame
@krogerco English Cucumber
@nine Low Sodium Soy Sauce
@nakano Rice Vinegar
@kikkomanusa Aji-Mirin
@happybelly Toasted Sesame Oil
@homemade Everything Bagel Seasoning

✳️ CALORIES: 816
💛💛💛💛💛 5/5
💊 1x GOLO Release
1x Quercetin
1x Digestive Enzyme

———————

🥣 INSTANT POT CHICKEN & DUMPLINGS
@homemade Instant Pot Chicken & Dumplings
https://flavormosaic.com/instant-pot-chicken-and-dumplings
@krogerco Peas & Carrots

@pepperidgefarm Swirl Rye & Pumpernickel
@alfresco Uncured Chicken Bacon
@morningfreshfarm Shredded Mozzarella
@pvt_selection Artisanal Lettuce
@misfitsmarket Organic Red Onion, Beefsteak Tomato
@theojaicooks Lemonaise Light

✳️ CALORIES: 714
💛💛💛💛🤍 4/5
💊 1x GOLO Release
1x Digestive Enzyme

———————

🍒 SNACKS
MIXED FRUIT BOWL
@misfitsmarket Organic Pomegranate
@grapemanfarms Green Seedless Grapes
@wishfarms Blueberries
@krogerco Mandarins
@delmonte Pineapple

✳️ CALORIES: 129
💛💛💛💛🤍 4/5

———————

DAILY TOTALS
📚 TRACKING
Calorie Command in 🦋 Healthi 🦋
(previously iTrackBites)

🧮 CALORIES: 1638
🎯 Daily Calorie Target: 1659
📉 Next Weigh In: 01.01.22

Thank you for joining me today.
Until tomorrow…
In Love ♥ and Light 💫

———————

Video Intro Song: “Good Morning” by @itslennnie

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

———————

🥬 You’ll hear me mention Misfits Market all the time – they are an organic produce subscription service I have used for 3yrs now, especially during the cooler months.

Get $10 off your first order here:
https://www.misfitsmarket.com/?promo=cookwme-fn8xpr

———————

Weee! Asian & Hispanic Online Grocery
Get $20 off your first order
https://www.sayweee.com/invite_friends/landing?referral_id=7837748&t=1&lang=en

———————

💉 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.

More information about what is wrong as well as the resources I’m using are here:

https://fromdumpytodiva2020.wordpress.com/%f0%9f%93%9a-resources-%f0%9f%93%9a

🍜 LUOSI MUSHROOM RICE NOODLE BOWL | 🍲 CHICKEN N DUMPLINGS

DAILY MEAL HIGHLIGHTS
🌞 Good morning 🌞 gentle friends!
Let’s get this day started…

———————

🍜 LUOSI MUSHROOM RICE NOODLE BOWL KIT
@sayweee_official Luosi Mushroom Rice Noodle Kit (minus the chili oil pk)
@mwpolarfoods Stir Fry Vegetables
(bean sprouts, water chestnuts, baby corn, bamboo shoots)
@misfitsmarket Organic Purple Daikon Radish
@krogerco Green Peas
@krogerco @sandbar Xlrg Shrimp
@saigonstylegourmet Mini Shrimp Roll Snacks
@traderjoe Sweet Chili Sauce
@nine Low Sodium Soy Sauce


✳️ CALORIES: 813
[1 bag makes about 3 servings for me – I ate some, came back about 4hrs later and ate some more and then I was done]

💛💛💛💛🤍 4/5
💊 1x GOLO Release / 1x Quercetin
[supposed to help with Insulin Resistance]

———————

🍲 CHICKEN & DUMPLINGS
Prepped Freezer Meal based on:
https://flavormosaic.com/instant-pot-chicken-and-dumplings

I was worried freezing it with the dairy components in it would ruin it but it was still good!

@simpletruth4u Thin Sliced 21 Seed Bread
@chefshamy Garlic, Parmesan & Basil Butter

✳️ CALORIES: 541
💛💛💛💛🤍 4/5
💊 1x GOLO Release

———————

🍏 SNACKS
@haagendazs_us Vanilla Almond Bar

✳️ CALORIES: 270
💛💛💛💛🤍 4/5

———————

DAILY TOTALS
📚 Tracking – Calorie Command in 🦋 Healthi 🦋
(previously iTrackBites)
🧮 CALORIES: 1683
🎯 Daily Calorie Target: 1683
📉 Weekly Weigh In: Mondays

Thank you for joining me today.
Until tomorrow…
In Love ♥ and Light 💫

———————

Video Intro Song: “Good Morning” by @itslennnie

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

———————

🥬 You’ll hear me mention Misfits Market all the time – they are an organic produce subscription service I have used for 3yrs now, especially during the cooler months.

Get $10 off your first order here:
https://www.misfitsmarket.com/?promo=cookwme-fn8xpr

———————

💉 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.

More information about what is wrong as well as the resources I’m using are here:

https://fromdumpytodiva2020.wordpress.com/%f0%9f%93%9a-resources-%f0%9f%93%9a

🌸 12 WEEK WONDERLAND PLAN – Phase 3 / Day 1 – Lvl 1 Food Reintroductions

🌸 12 WEEK WELLNESS RESET
PHASE 3 – DAY 1 – Lvl 1️⃣ Food Reintroduction Testing

12 Weeks of trying something completely different to help heal and reduce the effects of 6 months of Mast Cell disorder flare ups.

PHASE 3 – FOOD REINTRODUCTIONS
OXALATE REDUCTION – 100-300mg / day or less
MAST CELL HISTAMINE LIST – continue reintroducing 0️⃣ foods + add up to 2 additional Lvl 1️⃣ 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.

⭕ = contains oxalates
Histamine 🚥 system key below
HISTAMINE charts are from “Food Intolerance” app
OXALATE charts are from “Oxipur” app
[Details are all below – individual results vary]

———————

MEAL 1
@sandbar Xlrg Shrimp
@tasteofthai Vermicelli Rice Noodle ⭕
@krogerco Stir Fry Veggies (veg only) ⭕
@krogerco Salted Butter
@palermo Lemon Pepper Seasoning
🌸 HISTAMINE SCALE: 🟡
🥦 OXALATE SCORE: 1️⃣1️⃣
🔥 REACTIVITY SCALE: 👍🏻
✳️ CALORIES: 368

———————

MEAL 2
@halosfun Mandarins ⭕
@misfitsmarket Organic Nashi Pear ⭕
🌸 HISTAMINE SCORE: 🟡
🥦 OXALATE SCORE: 1️⃣4️⃣
🔥 REACTIVITY SCORE: 👍🏻
✳️ CALORIES: 121

———————

MEAL 3
@sandbar Xlrg Shrimp
@successrice Tricolor Quinoa ⭕
@birdseye Sweet Bicolor Corn ⭕
@krogerco Avocado
@homemade Pickled Vegetables (basic brine)
@krogerco 0% Greek Yogurt
🌸 HISTAMINE SCORE: 🟡
🥦 OXALATE SCORE: 5️⃣4️⃣
🔥 REACTIVITY SCORE: 👍🏻
✳️ CALORIES: 375

———————

DAILY TOTALS
🌸 TOTAL HISTAMINE SCALE: 🟡
🥦 TOTAL OXALATE SCORE : 7️⃣9️⃣
🔥 REACTIVITY SCALE: 👍🏻
✳️ CALORIES: 864

Today I reintroduced / tested:
PROTEINS: Shrimp
VEGETABLES: Bok Choy
GRAINS/STARCHES:
DAIRY: Greek Yogurt
FRUITS: Avocado, Mandarin, Pear
NUTS/SEEDS:
SPICES/HERBS: Lemon Pepper
OTHER:

SEASONING TEST
@wincrest Nutritional Yeast 🟢
@freshfinds Organic Apple Cider Vinegar 🟢
@naruto Rice Vinegar 🟢
@happybelly White Pepper 🟢
@mccormick Green Peppercorns 🟢
@oasisworldmarket Rainbow Peppercorns 🟢
@palermo Lemon Pepper Seasoning 🟢
@oakbarrel Nine Low Sodium Soy Sauce 🟡
@kikkomanusa Tamari Soy Sauce 🟡
@chosenfoods Lime Avocado Mayo 🟢
@theojaicooks Lemonaise Light Mayo 🟢
*needs follow up test

———————

#caloriecommand #caloriecounting #autoimmunedisease #histamineintolerance #mcas #mastcellactivationsyndrome #oxalates

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

🍒 Tracking – Calories only – Calorie Command in @iTrackBites

🍽️ GOAL – 4 salad plate meals (no regular big plates, no OMAD [one meal a day] ) – smaller meals to reduce the amount of histamine triggers consumed at one time and limit reactivity during the reintroduction trial phases.

HISTAMINE SCALE
🟢 – contains only 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
🤧 – itchy eyes, sniffles, glassy mouth (hayfever type)
🔥 – 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

———————

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 LIST I WILL BE USING
This is a free PDF list but has not been updated since 2016 – It is a great place to start.
https://www.mastzellaktivierung.info/downloads/foodlist/21_FoodList_EN_alphabetic_withCateg.pdf

🍓 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 PDF list above. It contains more information than you can shake a stick at.
https://www.baliza.de/en/apps/histamine.html

———————

OXALATE APP I AM USING
Oxalates are tricky. There are several lists out there, many in direct conflict with each other. Some of them are lists of things that were tested more than 40 years ago and it can be extremely difficult to find accurate information.

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

———————

WHAT IS HISTAMINE INTOLERANCE?
https://www.healthline.com/health/histamine-intolerance

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

🥣 DAILY MEAL HIGHLIGHTS – Brie Avocado Burger / Lemon Shrimp Alfredo

RETURN TO CORE – DAY 23
🎬 All the details of the days ingredients, tips, tricks, how tos and the occasional cute doggie are in my daily video…🐶🛒👩🏻‍🍳

🍎 = CORE Weekly Point
💜 = WW Purple Smart Point

🎯 WEIGH IN DAY [-8.2lbs]

———————

🍱 LUNCH 🍱
🍔 BRIE AVOCADO SUPER BURGER w SWEET POTATO FRIES
@lewisbakeries Healthy Life 80 Calorie Bun [1🍎/2💜]
@krogerco Eye of Round (home ground)- 5oz [3💜]
@murrays Brie Cheese – ½oz [1🍎/2💜]
@officialaerogarden Hydroponic Lettuce
@misfitsmarket Organic Red Onion, Vine Tomatoes, Gold Beet, Sweet Potato
@krogerco Avocado [1💜]
@krogerco 0% Greek Yogurt
@simpletruthorganic Steak Sauce – 2tbsp [1💜]
@nathans Spicy Brown Mustard
@publicgoods @misfitsmarket Organic Ketchup – 1tbsp [1💜]

BURGER & SWEET POTATO
Potato precooked in microwave for 5min in water then dried and added to the baking tray.

🔲 Cooked in:
@crownful 32Q Air Fryer Oven
Preheated – Middle Rack – flipping at 7min
400° for 15min

🍎 OLD WW CORE – 2WP
🧮 CALORIES – 603
💜 WW PURPLE – 10SP
⭐⭐⭐⭐

The Beet Hummus failure 😂
https://www.everydayhealthyrecipes.com/beetroot-chickpea-party-dip/#recipe
(not the recipe’s fault – I adapted it)

———————

🍱 DINNER 🍱
🦐 LEMON PEPPER SHRIMP ALFREDO W VEGGIES
@sandbar Xlrg Shrimp
@krogerco Whole Grain Thin Spaghetti
@newmansown Alfredo Sauce – ¼c [1🍎/4💜]
@palermo Lemon Pepper Seasoning
@birdseye Broccoli, Carrot, Sugar Snap & Water Chestnuts
@pvt_selection Garlic, Parmesan & Basil Butter [3💜]

🍎 OLD WW CORE – 1WP
🧮 CALORIES – 543
💜 WW PURPLE – 7SP
⭐⭐⭐⭐

———————

🍒 SNACKS
@grapemanfarms Green Seedless Grapes
@halosfun Mandarins

🍎 OLD WW CORE – 0WP
🧮 CALORIES – 110
💜 WW PURPLE – 0SP
⭐⭐⭐⭐

———————

🍎 CORE WEEKLY POINTS REDEEMED – 3
🗓️ WEEKLIES REMAINING – 32

🦊 Currently tracking in ℹ️ iTrackBites on the old WW CORE Plan plus giving you the points on the current WW 💜 PURPLE plan + Calories.

———————

🍎 CORE is the old WW, pre Simply Filling program from 2004-2010.
Here is the original CORE list:
https://tinyurl.com/y6fuash6

I have created a group specifically for CORE on Facebook with a growing library of resources
https://www.facebook.com/groups/wwcoreplan

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🦄 Dietary Modifications are being made for Insulin Resistance / Histamine Intolerance / Mast Cell Activation Syndrome

🥣 DAILY MEAL HIGHLIGHTS – Red Curry Shrimp / Rainbow Rolls / Brie Avo Burger

RETURN TO CORE – DAY 17
🎬 All the details of the days ingredients, tips, tricks, how tos and the occasional cute doggie are in my daily video…🐶🛒👩🏻‍🍳

🍎 = CORE Weekly Point
💜 = WW Purple Smart Point

———————

🍱 LUNCH 🍱
🦐 THAI RED CURRY SHRIMP MAI FUN w SUMMER VEGGIE ROLLS
@sandbar Xlrg Shrimp
@happybelly Toasted Sesame Oil – 1tsp [1💜]
@misfitsmarket Organic Garlic, Ginger, Scallions
@krogerco Mini Peppers, English Peas, Cilantro
@anniechun Mai Fun Brown Rice Noodles
@maeploy Red Curry Paste
@thaikitchen Fish Sauce (*optional)
@kos Organic Coconut Milk Powder – 3scp [1🍎 / 2💜]
@fairlife 0% Skim Milk – ½c [2💜]

Inspired by @homechef
https://www.homechef.com/meals/thai-red-curry-shrimp

@transkitchen Rice Paper Wrappers x2 [1🍎/ 2💜]
@krogerco Avocado 1oz [1💜] , Mini Peppers, Carrot
@misfitsmarket Organic Purple Cabbage, Red Onion
@traderjoe Sweet Chili Sauce – 2tbsp [3💜]

🍎 OLD WW CORE – 2WP
🧮 CALORIES – 690
💜 WW PURPLE – 11SP
⭐⭐⭐⭐

———————

🍱 DINNER 🍱
🍔 BRIE AVOCADO BURGER (Open Face) w SWEET POTATO SPIRALS
@murrays Brie Cheese – 1oz [3🍎/ 4💜]
@officialaerogarden Hydroponic Lettuce
@misfitsmarket Organic Heirloom Tomato, Red Onion (pickled)
@krogerco Avocado – 1oz [1💜]
@publicgoods Organic Ketchup – 1½tbsp [1💜]
@chosenfoods Avocado Oil Wasabi Mayo – ½tbsp [1🍎/2💜]
@freshfinds Whole Grain Dijon Mustard
@krogerco Eye Round (home ground) – 5oz [3💜]
@simpletruthorganic Steak Sauce – 2tbsp [1💜]
@krogerco 0% Greek Yogurt

@misfitsmarket Organic Sweet Potato
@homemade 4 Ingredient Sweet Potato Seasoning
https://www.perrysplate.com/2013/04/seasoning-for-sweet-potato-fries-and-other-things.html

BURGER & SWEET POTATO
Cooked in @crownful 32Q Air Fryer Oven
Preheated – Middle Rack – flip half way through
400° for 15min on silicone baking sheet
**Times will vary depending on your type of fryer, how much you’re cooking, how thick it is…

♨️ 32Q Air Fryer Oven / Dehydrator ♨️
https://amzn.to/3oHX243

🍎 OLD WW CORE – 4WP
🧮 CALORIES – 660
💜 WW PURPLE – 12SP
⭐⭐⭐⭐

———————

🍒 SNACKS

🍎 OLD WW CORE – 0WP
🧮 CALORIES –
💜 WW PURPLE – 0SP
⭐⭐⭐⭐

———————

🍎 CORE WEEKLY POINTS REDEEMED – 6
🗓️ WEEKLIES REMAINING – 29

🦊 Currently tracking in ℹ️ iTrackBites on the old WW CORE Plan plus giving you the points on the current WW 💜 PURPLE plan + Calories.

———————

🍎 CORE is the old WW, pre Simply Filling program from 2004-2010.
Here is the original CORE list:
https://tinyurl.com/y6fuash6

I have created a group specifically for CORE on Facebook with a growing library of resources
https://www.facebook.com/groups/wwcoreplan

———————

🦄 Dietary Modifications are being made for Insulin Resistance / Histamine Intolerance / Mast Cell Activation Syndrome