Meal Prep 3/27/17: 5 Day Reset

Last week I tested out using some higher histamine food on a daily basis (aka, bone broth). It was DELICIOUS, and I was so happy to have it back in my diet! While I didn't have any overwhelming reactions, I do think my eyes were a little more watery and my nose was a bit more runny. The challenge of reintroducing foods is that it's also the time of year for seasonal allergies, so it's hard to say what is causing the symptoms. Either way, they lasted for a couple of hours first thing in the morning, then let up. (This also makes me suspect that it might be related to the 2 oz of cold brew coffee concentrate that I've been having as a pre workout lately...) 

This week I'll be taking the broth back out along with the coffee and testing out some other higher histamine foods, such as spinach, citrus, and strawberries. I'm loosely participating in Christa Orecchio's group "Juice Cleanse," which is basically a 7 day reset of packing in the fruits and veggies (normal for me) and eliminating sugar and caffeine. I'll be participating for the 5 weekdays.

Here's the plan:

Breakfast: Chocolate Coconut Shake + Evolution Fresh Essential Greens // I'll be using the following recipe for the shake: 1/2 cup coconut water, 1/2 cup The New Barn almond milk, 1 spoonful Artisana Organics coconut butter or Eating Evolved Roasted Coconut Butter (seriously AMAZING // use "traceygtmt for a free gift with your order!), 1/4 cup shredded coconut, 1 scoop PureWOD chocolate Build protein, 1 spoonful cacao powder, 1 tsp chia seeds, and 1 handful ice. 

Snack: Forager Roots and Ginger juice

Lunch: Spinach Salad // Organic baby spinach, fresh mint, fresh basil, strawberries, shaved fennel, almonds, and Primal Kitchens Honey Mustard Vinaigrette. 

Snack: Homemade Pesto + Sliced Cucumber and Radish

Dinner: Coconut Beet Soup or Celery Arugula Soup with Vital Proteins Collagen Peptides // For the beet soup: 3 large beets, 1 yellow onion, 3 cloves garlic, 1 tbsp coconut oil, 2 tsp cardamom, 1 tsp each dried thyme and oregano, 1 can coconut milk, salt to taste, and enough water to thin it out. For the celery soup: 4 stalks celery, 2-4 cups wild arugula, 1 cup parsley, 1 avocado, juice of a lemon, 3 cloves garlic, and 1/4 cup olive oil, with enough water to blend. I'll add in 2 scoops of collagen to my serving before I eat it.

Snack: Golden Milk + Apple with Almond Butter // 6 oz The New Barn almond milk, 6 oz coconut milk, 1 tsp ground turmeric, 1/2 tsp ground ginger, 1/8 tsp ground cinnamon (less than the recipe calls for because I think this is a histamine trigger for me), pinch of black pepper, 1 tbsp raw local honey, pinch of Himalayan pink salt. I'll be having either Georgia Grinders or Wild Friends almond butter, two of my favorites!!

SO many good veggies and fruits this week!!

Have a great one!

-Tracey

Meal Prep: 3/20/17

This week's meal plan is a little different than usual. You may remember that over the summer I did the Gut Thrive program by Christa Orecchio, with great results! One part of the program included a four day bone broth fast that included bone broth, green juice, coconut water, and a zucchini based soup called Bieler's Broth. I felt great during that week, so I've decided to repeat it. The calories are lower than my normal intake (closer to 1200, instead of my usual 1800-2000), so I'll be scaling back my exercise and focusing on walking instead of strength training this week. The goal is to give my digestion some TLC after a month of a lot of dietary aberrations from my usual routine! I was also fortunate enough to recently receive some Wunder Bones bone broth and am eager to give it a try. I've been keeping broth out of my diet for several weeks now in efforts to keep my histamine intake down and want to test out my tolerance! I'll be using it as my protein source this week, and I've got my fingers crossed that all goes well!

Here's what I'll be consuming each day:

• 12 oz bone broth with 1 tsp coconut oil and 1 scoop Vital Proteins collagen peptides
• 1 bottle Evolution Fresh Essential Greens with Lime
• 12 oz bone broth with 1 tsp coconut oil and 1 scoop Vital Proteins collagen peptides
• 16 oz Bieler's broth (blended zucchini, parsley, green onion soup)
• Evolution Fresh Sweet Greens with Lemon
• 12 oz bone broth with 1 tsp ghee and 1 scoop Vital Proteins collagen peptides
• Homemade beet, ginger, cilantro, parsley flatbread
• 16 oz coconut water
• 1 cup organic berries
• Optional: 1 organic pink lady apple, 2 tbsp coconut butter

As always, I'll be intuitive with how I'm feeling. If I need to eat more, then I will! Last time I was on a specific protocol as part of a pathogen purge, but this time, I'm doing it mostly to break the habit of all the "healthy junk food" I've been eating lately :) We can all use a little sugar detox reset from time to time!

Have a great week!

Meal Prep 3/6/17: Histamine Reintroductions

Well, as much as I loved those veggie based "pumpkin pie" breakfast shakes from last week, something about them didn't sit well with me. With all the spices I included, they were definitely higher in histamine, and I felt it with a runny nose, watery eyes, and congestion. Even so, I'm glad that I tried it out, because I'm still feeling out the boundaries of this LH diet to see what I can and cannot do! The good news is, I do seem to be tolerating deli turkey just fine, along with small amounts of mayo, which is a huge help when it comes to simple meal prep. 

This week only includes 4 days of prep because on Thursday evening I'm headed to Anaheim for Expo West! Will you be there? If so, let me know, because I'd love to meet you!!

Breakfast: Protein Shake // 1 scoop Vanilla Build protein by PureWOD mixed with homemade cashew milk (this is the EASIEST thing ever, just 1 cup of soaked cashews and 4 cups of water, blended until smooth, and no nut-milk bag needed!), 1 tsp Bulletproof Brain Octane or 1 scoop MCT Powder by Perfect Keto, and frozen veggies. This week I'm trying out carrots + zucchini + ginger for a "carrot cake" flavor profile. I plan on trying out just the cinnamon without the cloves and nutmeg to see how I do with that. 

Lunch: Smoky Chicken Meatballs with Kale and Sweet Potato // The meatballs are made with 1# of ground chicken and follow my Basic Meatballs recipe. I kept these simple with some chopped green onion, salt, and 1/2 tsp liquid smoke. The sweet potato is roasted with ghee, and the kale is sautéed (also in ghee) on the stovetop until tender. Each portion of kale is about 1/2 of a bunch...it shrinks down so much!!

Dinner: Green Flatbread with Fresh Veggies, Liverwurst, and Mayo // This no-cook combo has been a lifesaver during these past few busy weeks! Instead of the turkey, I'm trying out some liverwurst from US Wellness Meats that I had in my freezer. Organ meats are definitely higher in histamine, but I love the nutrient density (and the flavor) so we'll see how it goes. I thawed it just enough to slice, then immediately re-froze in individual portions. It's not a perfect system, but it's the best I can do. I've been keeping some Primal Kitchen Foods Mayo at work to drizzle over my veggies or have with my protein. My green flatbread (again, modified from my original recipe to decrease the histamine content) this week includes parsley, cilantro, basil, chard, pumpkin seeds, Guiltless 7 Seed Flour, and salt). Last but not least, fresh cucumbers and radishes in my new Stasher bags (I'm hooked!), which I've been LOVING with the "Everything But The Bagel" spice blend from Trader Joes! 

Snacks: Fresh Apples + Artisana Coconut Butter // The essentials, you know. 

This batch cook session was also super quick. Meatballs cook up in a flash (12 minutes at 425), and the sweet potatoes didn't take more than half an hour. I steamed my breakfast veggies and cooked the kale on the stove at the same time, and the flatbread dehydrated overnight. 

Have a great week!

Meal Prep: 2/27/17

If you've followed me for any length of time, you're probably familiar with the fact that I originally started meal prep sessions because I work four 10-hour days, ending between 7 and 8:30pm. As such, I eat both lunch and dinner at work. Well, after 15 months of that schedule, my schedule is changing to a more normal 5/8 structure, meaning that I might actually get to enjoy some dinners at home again! Things are still in transition, so for this week, I stuck to what I know and prepped like usual, just with one extra day of food. Moving forward, we'll see what comes of my weekly batch cook! I know for certain that I'll still meal plan, but especially when considering the low histamine diet, being able to cook more food fresh would be ideal!

Breakfast: Protein Shake // 1 scoop Vanilla Build protein by PureWOD mixed with Pop and Bottle Classic almond milk, 1 tsp Bulletproof Brain Octane, and frozen sweet potato, cauliflower, and zucchini.

Lunch: Meatballs with Roasted Carrots, Yellow Squash, and Shredded Radish // An oldie but a goodie! All of the veggies are roasted with coconut oil and salt at 400 until starting to brown. The meatballs are made with 1# of ground beef from US Wellness Meats and follow my Basic Meatballs recipe. I used thyme, oregano, garlic, sage, and rosemary in this batch. 

Dinner: Green Flatbread with Fresh Veggies, Turkey, Mayo // This meal was so delicious last week that I'm having it again! Deli turkey (which didn't seem to be a problem from a histamine standpoint) with some Primal Kitchen Foods Mayo, green flatbread (again, modified from my original recipe to decrease the histamine content; includes parsley, basil, chard, pumpkin seeds, Guiltless 7 Seed Flour, and salt), and fresh cucumbers and radishes in my new Stasher bags (hooray!).

Snacks: Fresh Apples + Artisana Coconut Butter // I'm still on this apple kick. After two years without, I'm making up for lost time!

This batch cook session was pretty quick! I steamed all the veggies for my smoothies, roasted all the veggies for my lunches at the same time, and dehydrated the flatbread overnight. Tons of veggies and real food to keep me satisfied all day long!

Have a great week!

Meal Prep: 2/20/17

It's taken three weeks, but I'm finally free of the lingering post-flu symptoms that were hanging on. About time!! Now I feel like I can more accurately assess the impact of my low histamine diet on my overall symptoms. I'm still keeping things LH overall, but I am trying out deli turkey this week. (More on that below!) As well, I did pretty well with my higher FODMAP foods last week (cauliflower, apple), so I'll continue to cautiously include those for variety!

In other news, Grocery Outlet has been killing it lately with their selection of top quality name brands, including Artisana Organics Coconut butter, Purely Elizabeth granola, Pop and Bottle and The New Barn almond milk, Straus Organic yogurt (for my husband), and more! They also regularly have Love Beets, Acai Roots frozen puree, Chosen Foods Avocado Oil, NadaMoo Ice Cream (for a treat!) and plenty of organic produce. I love shopping there, because not only is it super affordable, it's also a little like a treasure hunt, because their selection is different every time! This isn't a sponsored ad or anything, I just love any opportunity to snag a deal!

Now, on to this week's meal plan: 

Breakfast: Protein Shake // 1 scoop Vanilla Build protein by PureWOD mixed with Pop and Bottle Classic almond milk, 1 tsp Bulletproof Brain Octane, and 1 cup frozen blueberries, cherries, or peaches. 

Lunch: Macadamia and Coconut Crusted Chicken with Zucchini Fritters and Roasted Sweet Potatoes // This meal doesn't look very pretty (more monochromatic than my usual spread), but gosh is it delicious! For the chicken, I started by blending about 1.5 cups of shredded coconut and 1.5 cups of macadamia nuts with some salt and garlic powder until they were about the texture of bread crumbs. Then I took chicken breasts that I had cut up into 1-2" pieces, dipped them in beaten eggs, then coated them with the nut/coconut mixture. I baked them in a parchment lined dish at 375 for about 20 minutes or so. For the fritters, I shredded about 1.5# of zucchini in my food processor, then salted and let it sweat for about 20 minutes. After squeezing out as much water as I could, I mixed in two eggs, some salt, and about 1/2 cup of Guiltless Superfoods Organic 7 Seed Flour. Then I pan-cooked them using Primal Kitchen Foods Avocado Oil until crispy! They are DELICIOUS. 

Dinner: Green Flatbread with Fresh Veggies, Turkey, Mayo // I'm trying a potentially higher histamine option this week: deli turkey. Turkey is low in histamine, but because it is in deli meat form, I'm not sure how that ranks, and due to the limited resources on the LH diet, haven't really found a straightforward answer. I decided to go ahead and give it a try, since the most important part of any therapeutic diet is how YOU tolerate it as an individual. I'll be having that with some Primal Kitchen Foods Mayo (my favorite mayo out there, though I do miss avocado!). For the flatbread, I modified my original recipe to decrease the histamine content. This batch has parsley, basil, chard, pumpkin seeds, Guiltless 7 Seed Flour, and salt! 

Snacks: Fresh Apples // Three cheers for an improvement in FODMAP tolerance! I've been LOVING my daily Pink Lady apple!

Are you following a low histamine diet? I'd love to hear some of your favorite recipes in the comments below!

Have a great week!