lower histamine tray bake
This lower histamine tray bake recipe is super versatile. Quickly roast vegetables for a delicious lower histamine side dish!
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I like to use 3-4 types of vegetables, plus thinly sliced onion, and arrange them in rows on the pan. It makes for a pretty presentation, and my pickier eaters are more willing to dig in. You can make any substitutions for your preferred or tolerated vegetables, such as kale for cabbage, summer squash for zucchini, cabbage for broccoli, etc. I like to make sure the vegetables are slightly caramelized, but not overdone.
The recipe calls for Coconut aminos, which is fermented coconut tree sap. Some people with MCAS or histamine intolerance may not be able to tolerate this ingredient, so it can easily be omitted without much change in the flavor of the recipe.
This dish is great by itself, but can also be garnished any number of ways:
This dish is great with protein, such as chicken breast. Other suggestions are:
Mast Cell Activation Syndrome (MCAS) is a chronic condition that affects all organ systems. MCAS is serious and disabling and people with MCAS experience often significant and debilitating symptoms daily, including anaphylaxis, which can be fatal.
MCAS is often found in combination with other chronic conditions such as Ehlers-Danlos Syndrome (EDS) and Postural Orthostatic Tachycardia Syndrome (POTS).
Frequently healthcare providers do not know about MCAS, and the tests for MCAS are problematic because they are not uniformly reliable. MCAS can be difficult to manage. Treatments include blocking mast cell mediators with anti-histamines and mast cell stabilizers, as well as avoiding triggers.
Check out this post on how to manage MCAS.
This recipe is low in carbs, higher in fat, protein, and fiber, while still being lower in histamine and histamine-releasing foods, lower in oxalates, and free of nightshades, grains, and gluten. Eating a diet lower in carbs and inflammatory foods can help to control histamine intolerance. To learn more about the lower histamine Keto diet click here! Low fodmap diet options are also suggested.
The bucket theory offers a helpful analogy for understanding symptom reactions with MCAS.
Think of your body as an empty bucket that you want to keep from overflowing. Different foods and activities fill your histamine bucket at different speeds but they combine to form the total level of histamine in your body (how full your bucket is). A fuller bucket means you have more histamine symptoms. When you manage triggers, reduce exposure to known triggers, and take medications and supplements to reduce histamine, you can manage the level of your bucket.
Knowing your symptom progression in a symptom flare is the key to developing your own rescue plan. In this post, I discuss how to determine your own symptom progression. Once you know what typically happens in your symptom progression you can design a rescue plan to address those symptoms.
The Safe and Sound Protocol (SSP) is a listening therapy based on Polyvagal Theory that helps heal nervous system regulation. Many people with MCAS have nervous system dysregulation stemming from infections, toxic exposures, concussions, and trauma. The SSP is an easy-to-use app where you listen to specially filtered music for 30 minutes each day for a 5-hour cycle. Studies show the SSP has a profound effect on mental health and chronic conditions
You can sign up for the SSP here!
Rocks and Roots chronicles my journey solo backpacking the Superior Hiking Trail and overcoming nervous system dysregulation, gut dysbiosis, and Mast Cell Activation Syndrome symptoms to hike 328 miles successfully.
Healy is an individualized microcurrent device I use to reduce inflammation. Check out this post for more about Healy.
I provide one-on-one in-person and remote chronic illness and caregiver coaching and Sacred Self-Healing Sessions based on the Sacred Self-Healing Method, a proven novel co-creative healing modality detailed in my Books.
Click here for more information.
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The preceding material does not constitute medical advice. This information is for information purposes only and is not intended to be a substitute for professional medical advice, diagnosis, cure or treatment. Always seek advice from your medical doctor.
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