My Recent Grocery Lists

These are some of the things that I am buying recently.

Trader Joe’s:

  • Nuts (toasted hazelnuts)
  • Tahini in glass jar
  • Belgian Endive (chicory) for salad – good to feed your gut flora.
  • Peeled garlic cloves packaged
  • Shallots
  • Sunchokes (jerusalem artichokes)
  • Organic lemons and limes
  • Basil for making pesto–put on canned salmon with rice noodles & artichokes with beans
  • Organic red bell peppers
  • sparkling water
  • Tart cherry juice 100%
  • Plain salted seaweed snacks
  • Olive oil – I buy two kids, one darker with flavor and the lighter kind.
  • canned pumpkin
  • gluten free pastas of all kinds – rice, quinoa, bean
  • Frozen coconut (meat) chunks (Fiber and fat snack)
  • Frozen grass fed ground beef from New Zealand (good price!)
  • Frozen chicken parts
  • Dorot frozen cubes of garlic and basil
  • Frozen apricots
  • Frozen artichokes and canned artichokes
  • frozen raspberrie
  • frozen wild blueberries

TARGET:

  • frozen okra
  • frozen lima beans
  • Frozen collard greens
  • organic blackberries – The Driscoll fresh berries have been good lately.
  • Love Beets (packaged and ready to eat) – I don’t know if these are higher histamine. But, Beets are good for methylation. Buy fresh beets if you don’t buy the Love Beets (by the fresh juices in the produce case)
  • Barney Butter naked/no sugar almond butter very smooth – I like this because I don’t think it has the skins in it and because it’s butter smooth.

COSTCO WAREHOUSE:

  • Frozen berry blend has the black berries and raspberries in it. Sometimes it is available Organic. Go a few times per year because the frozen berries are seasonal and you’ll find different types. Sometimes you can get organic peaches.
  • For something sweet: Organic black cherries with coconut milk, stevia, almond extract. Very yummy, like ice cream.
  • plain salted seaweed snacks
  • brown Rice Ramen noodles – these cook up very quickly.
  • Raw nuts: Pine nuts, Pecans, Walnuts – buy 1-2 types every time you go so you can stash some but keep adding in variety.
  • Avocado oil and EVOO
  • Suja green juice in the fridge section
  • PRODUCE – There are several things I get regularly: lettuce, cucumbers, brussels sprouts, asparagus if it’s fat, French beans if Organic. Hothouse red peppers that have non-GMO label
  • BUTTER Kerrygold – this keeps in the fridge a long time, so buy several
  • hemp seed hearts
  • Butternut squash
  • Scottish Oats (By cereals and granolas)

Other stores:

  • Wildwood organic soy milk in fridge section (I use this to rotate with almond milk (one type per day).
  • zucchini, turnips, parsley, bananas
  • Organic canned beans
  • Organic gluten free grains

Coconut milk in little boxes:

https://smile.amazon.com/gp/product/B00DUMDNTU/ref=oh_aui_detailpage_o09_s00?ie=UTF8&psc=1

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RECIPE:

Italian Salad dressing:

  1. fresh lemon juice
  2. flavored olive oil if you can find one (Kroger?  don’t make your own due to botulism) or EVOO plus oregano, thyme
  3. dried basil
  4. salt, pepper
  5. stevia (I use KAL brand 100% extract.)
  6. garlic powder
  7. onion powder

This dressing is great with red bell pepper, blanched green beans, frozen/cooked artichoke hearts, chicken breast,  jicama.

When I blanch green beans, I’ll keep them in fridge for 1-2 days. I’ll even eat them on the third day.

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Pointers On Low-histamine Eating

I am trying to limit histamines, of course, but I think about what things are going to really have the most histamine:

Meats sitting around.

Food that was warm when you put it in the fridge:  probably should put in the freezer.

GROUND meats – unless they come already frozen.

COOK IN THE MORNING

On days that I’m not as on-the-go,  I cook myself food in the morning, divide it into 2-3 big bowls.  Eat one bowl right away.  Put the other in the fridge to eat later that day.

Buy Vital Choice canned fish – eat twice per week.

Buy frozen chicken breasts – eat 1-2 per week.

Buy liverwurst, Braunshweiger, head cheese from US Wellness – slice it up and keep in freezer, eat twice per week.

If you can find frozen meats, cook up 1 pound for that day.

Designate 1-2 proteins from the above per day and rotate through the week.

I am trying to develop a system that involves ROTATING my proteins & fibers and planning ahead.

For example, fibers are lentils, oatmeal, psyllium, coconut flour and chia seeds, and green smoothies or berry smoothies.

Chia seeds also count as a protein for me, to fill in as a low-histamine energy source.

So the list of the main things I want to rotate is:
  1. one day a week, oatmeal
  2. days when I’m super busy, use more chia seeds
  3. parsley with frozen peaches blended up with water
  4. green beans – quick cook and blanch – use for salads
  5. collagen
  6. lentils
  7. variety of nuts and seeds as snacks or blended into foods, as follows:
  • raw walnuts (Costco):  soak in salt water overnight. Good plain or blend into pesto
  • toasted hazelnuts (Trader Joe’s)
  • pecans (Costco) soaked and then oven-roasted
  • Tahini (Trader Joe’s)
  • Almond butter – I like Barney Butter because it is smooth and I think they take the skins off
  • Blanched (skins off) almonds
  • Pine Nuts (Costco) – toast these for flavor
store your nuts in fridge or freezer

simple basil chicken lunch

In a skillet, put in some light olive oil or any oil you want (coconut?). Put in frozen chicken tenderloins, garlic powder and salt. Put a lid on and cook on medium til some browning occurs (or, less browning, if you have inflammation).

Chop up celery, broccoli and lots of fresh basil. Red bell peppers should be good, also.

When the chicken is nearly cooked and browning just a little, flip over the tenderloins.

Toss in the celery and broccoli and put the lid back on.

Rinse canned water chestnuts, if you want them.

Pour coconut milk into the pan. Toss in the water chestnuts, basil and bell peppers. Stir. Put on the lid to continue steaming.

Cook to desired tenderness and add salt.

If you’re not histamine intolerant, you could use Green Curry paste, or some ginger. I liked mine with the simple taste of fresh basil.

For my anti-leftovers diet, I split the can of chestnuts into two servings, and cut up a rib of celery for later, etc. I often do this: prepare my lunch and dinner protein at the same time, leaving some of the veggies to cook later and reheat with the protein. Eat the same day to minimize the "leftovers puffy eyelid syndrome."

RECIPE: Valentine’s Day Chocolate Truffles

This recipe was originally found on HandPickedNation.com, but it is no longer available there.  Here it is:

Continue reading

RECIPE: Low-Carb Chocolate Cheesecake Snacks

I wanted to turn Martha Stewart’s Chocolate Icebox Cake into an easier, low-carb version that I could make any-old time for a keto diet.  This is a full-on DAIRY recipe. If you want a non-dairy recipe, try the Valentine’s Day Chocolate Truffles. Here’s where to start: Continue reading

Ashwagandha versus or with Alcohol

10.5. Ashwagandha

Withania Somnifera, more commonly known as Ashwagandha, appears to be able to be more effective at decreasing social anxiety when paired with alcohol; doses too low of either to be seen as effective appear to be highly effective when combined.[92]

The anxiolytic (anxiety reducing) effects of Ashwagandha have also been shown to, in rats, reduce spikes in anxiety that are a result of cessation of chronic alcohol consumption; basically, possibly able to prevent anxiety from increasing as a result of quitting alcohol.[92]

https://examine.com/supplements/alcohol/



More on ashwagandha

https://examine.com/supplements/ashwagandha/


If you need a big bag of the powder, let me know! I have good sources.

You can take one teaspoon before bed in a glass of warm milk and it’s even more effective if you add a little bit of tumeric to it. ( it’s commonly found in recipes called Golden Milk.) I’ve been using it in my adrenal Stress Relief Tea for about a year. Unfortunately I backed off over the summer and only recently started back on it.

Not sure about a keto diet?

Here’s a thought. Even if you didn’t get into ketosis, if a person commits all-in, like I’ve been forced to do, that all your food will be nutrient dense food, then the carbs you eat cannot be empty. If you up the ante, you would eat no high-histamine-low-nutrient foods. You would eat only foods (including carbs) that have truly redeeming qualities. If you look into an anti-inflammatory diet, that would be a huge step. The articles at HealingHistamine.com aim at antiinflammatory. I bought some of the info she sells, to support her work. And I find it to be true. I keep trying to add in foods she recommends.

Reducing inflammation feels good. Every system of the body will work better. It helps protect your brain.

Leading practical concepts:

1. Start eating the best quality food you possibly can. Let the others fall away. It’s not about what you "can’t" have. It’s about focusing on the best foods. (Once you spend your time, energy preparing them; Once you fill your stomach with the good stuff, you won’t have space left for crap.

2. Keep learning, always. Learn what the best foods are. Knowledge is power.

Amazon.com food products

Here are a few products that I regularly buy on Amazon.com.

The water chestnuts and the Thorne multivitamin can go on your Subscribe and Save list.

The coconut milk cannot. The reason I like this one is no BPA which would normally be found in the can liner. And no added ingredients except coconut milk. ( Those added gums are inflammatory.)

The psyllium husks if you can find a powder that’s better. I got the whole husks and had to grind them in my blender. I add these two protein shakes and they are also a good addition to gluten free homemade bread. You can look at glutenfreegirl.com to see how to make such bread.

3 Snacks from Costco

Here are three snacks I bought mainly to give my kids as after school snacks, car rides and on the go. The apple chips are not on the KETOflex diet. The broccoli has rice bran oil and probably a considerable amount of that so I don’t consider this to be a truly healthy food. But it is food and it helps my kids learn that food can be green. I eat it, too, if I’m hungry and nothing else around. The caveman chicken bites contain no antibiotic chicken, coconut sugar, sea salt, maple syrup, encapsulated citric acid, and celery juice powder. Noticed that is two sources of sugar. There are 11 grams of protein in a 1 oz serving, with 2 grams of fat, 3 grams of carbohydrate, and 70 calories. So for those of us going Keto, they’re not the best choice, but there’s certainly a better food in a pinch. The Atkins Diet allows for 20g of carbs per day when trying to induce ketosis.

Anti-inflammatory, anti-histamine

If you don’t know what your New Year’s Health resolution should be let me suggest one: eating as many anti-inflammatory foods as possible. This is for everyone! This is for all the diet faiths. This is to counteract all the other crap you eat, including the foods to which you don’t even know you are allergic. This is to counteract all the toxins in your environment. Although you really should try to clean those up, too.

I am now going to speak into my phone and give a list of foods from the research of Yasmina on healinghistamine.com. There are many of these foods that can work as well as pharma drug, either or both antihistamine or anti-inflammatory.

Annatto, basil, coriander, black cumin seed, caraway seeds, Curry, Ginger, holy basil, oregano, parsley, peppermint, saffron, Tamarind, thyme, turmeric, amaranth, artichoke, beets, broccoli, butternut squash, cassava or Yucca, chard, chicory or Belgian endive, cauliflower, cucumber, fennel, kale, onion, red pepper, sweet potato, watercress, zucchini, apples, coconuts, mangosteen, peaches, pomegranate, oats, black rice, buckwheat, black sorghum, flax, sunflower if you’re not allergic to it, argan oil, coconut oil, olive oil, sesame oil, green and white teas, Lotus root tea, neem tea, olive leaf tea, cacao if you’re not allergic to it and if you’re not having histamine releasing problems like I am. Brown seaweeds, spirulina, Chlorella.

Now I’m going to tell you a couple notes about the things above just how easy they are to put in your diet. I now buy a large bunch of Basil from Trader Joe’s and chop that up and eat with noodles and olive oil yum yum. The Lotus Foods Ramen in a 4 pack doesn’t have any flavoring packets in it. I buy the black rice type and have black rice noodles with this basil and olive oil.

Powdered coriander can be sprinkled on top of a nut butter and eaten with apples as a snack

Lentils can be cooked and loaded with curry, saffron, cumin, turmeric. And if you don’t know how to mix those spices for a good blend, buy the sweet curry powder from penzeys.com. If you want to luxuriate with the slightly more expensive version, buy the Maharajah curry powder. They are both wonderful blends that work all on its own mixed with beans of any type. Making a Dal like this has been one of my most popular dishes at potlucks, served with white rice. You can load coconut milk in there and add chunks of any kinds of vegetables you want like carrots and potatoes. I throw in frozen peas at the end and turn off the heat. I’ve got two different recipes that have a different flavor profile one of which you can eat with flaked salmon from a can.

An easy tea packet is the holy basil or Tulsi Tea from Organic India.

Artichokes can be blended in the base of a sauce or soup. They can also be blended with tahini, lemon juice and garlic for a non bean hummus. You can also make hummus with zucchini or butternut squash as your base. Butternut squash can be cooked with the skins on as they will blend quite nicely. I also have a recipe for muffins where you pulse butternut squash in a food processor continue mixing the entire batter in the food processor and top with a citrus blend icing.

Add beets on your salad.

Make squash soups.

I brown some shallots in butter then cook those with water and broccoli , puree it all in a blender, add salt and olive oil and enjoy this as a hot soup. If someone won’t eat a green smoothie this broccoli smooth soup is a great idea.

Make salads with chicory Belgian endive leaves. Add cucumber, fennel, red pepper, watercress, apples, with skins on.

Make a Lebanese tabbouleh with lots of parsley. You do not need grain in it if you do not want. I like quinoa. Add lots of olive oil and mint. If you’re not too high histamine you add tomatoes. And lots of lemon juice. Eat that stuff with hummus and you can roll it all up in a pita. Add chicken and garlic if you wish

Yesterday I made a new version of sweet potato fries which are quite easy. I make aioli with liquid smoke and ancho Chile powder and fresh pressed garlic. This is an awesome treat.

I was blessed with a Vitamix for Christmas to replace my older KitchenAid blender which I used for many many years. If you have a halfway decent blender you can get a green smoothie going it just takes longer or won’t be quite as smooth as a Vitamix. You can get powders of almost anything like superfoods containing spirulina and Chlorella. If you are not allergic to whey, it is a very complete protein and regarded as one of the best sources of protein. Of course I like collagen powder also. I cannot have whey so I use pea protein, pumpkin seed protein, sunflower seed protein. The spirulina provide some protein too. For the pumpkin and sunflower seeds I actually just soak the raw seeds in water overnight and then blend those in the blender.

Also know that I have started avoiding cashews as they are inflammatory. Of course there’s lots of foods that are inflammatory, but the number one are cheap seed and vegetable oils which are used in restaurants and further oxidized in fried foods.

You can get mayonnaise now made with avocado oil (at Costco).

When we settle into the new house this year one of my first orders of business is to grow an herb garden, possibly inside the house.

If you want a "diet" to try to give you guidance, look for a Mediterranean diet. There are many books and magazines with recipes for Mediterranean food. My hubby and I always like to know where the best Mediterranean places are to eat out. Specifically Lebanese. But Greek and Persian can work, too.

And of course cut out as much sugar as possible. That stuff is wrecking your health in more ways than you can count.

more tasty Tryptophan!

Tryptophan is an essential amino acid and cannot be created by the body so you must eat it in your diet.

For those of you who are not high histamine you can take some cues from this post and go buy yourself some nutritious food. Here is my take on getting more tryptophan and also eating lower histamine.

can be found in:

Chicken
Eggs
Fish
Pumpkin seeds
Sesame seeds
Soy
Tofu
Turkey
Watercress
Animals you don’t usually eat because they’re hard to find and expensive, or you have to go hunt them or farm them and kill them yourself

Tuna. In order to get low histamine fish, which is hard to do, I’m going to be placing an order with grasslandbeef. grasslandbeef.com and by their Vital Choice fish products. So I’ll make a meal of that once a week also.

I’ll be buying raw pumpkin seeds and soaking them overnight and then putting them in the Vitamix with some stuff.

Because there are so many foods I cannot eat I have to seek out foods that I can eat. So I plan to buy on my next trip to the grocery store, sprouted tofu, though I do not know if this will be higher in histamine than, say, non-sprouted tofu. I don’t know if tofu in general has high histamine or not. I actually would guess that it does since it’s sitting there in water. I guess I will taste the water and see if there’s much salt in it and if there’s enough salt in it to prohibit bacterial growth then perhaps it will be just fine.

And I just got a Vitamix, a lifetime investment that is already starting to pay off. I’m going to start making more hummus out of different vegetables and beans and making sure that teeny is high. I suppose this might be a once-a-week thing I should probably designate a night of the week to make hummus. I’ve made it with artichokes before. I recently made a version of it from a Mark’s Daily Apple recipe using zucchini. And Yasmina of healing histamine.com makes it with butternut squash.

I’m also going to try to add spirulina. As far as I can remember this stuff tastes awful.

Shellfish are incredibly nutritious but again for those of us with high histamine, it won’t do unless you can find them freshly caught. Like super really fresh. Or, know that the fisherman who caught them froze them right away. See Vital Choice, above.

Another choice I’m making as a high histamine person these days is to purchase frozen chicken breast or other meats that are frozen and not ground up. I love the value of the organic chicken from Costco. But they are not frozen and I am guessing they are just high histamine.