Order of Eating

 

One of the things I learned at my endocrinologist appointment today was that the order we eat our food can actually make a difference. Instead of focusing only on what to eat, she explained that this order may help support steadier blood sugar and keep you feeling fuller longer: 

Vegetables first 

Protein next 

Healthy fats 

Carbs last 

Why?  

Fiber from vegetables helps slow digestion. 

Protein and healthy fats help you stay satisfied. 

Eating carbs last may help reduce blood sugar spikes after a meal. 

It’s not a cure for lipedema or a magic weight-loss trick, but it’s one more simple habit I’m adding to my toolbox to support my overall health and help manage inflammation. I love learning little changes like this because they feel realistic and sustainable—not restrictive.

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Overnight Oats (without Yogurt) *****

 

1/2 c rolled oats

1/2 c coconut milk

2 tsp chia seeds

1 tsp hemp seeds

1/4 tsp vanilla extract

1/8 tsp 100% monk fruit powder

Optional toppings: berries, slivered almonds

Measure all ingredients into a glass container; mix well.  

If desired, top with frozen blueberries.

Cover and refrigerate overnight.

In the morning, stir, and add optional toppings.

https://kristineskitchenblog.com/favorite-easy-overnight-oats-recipe/

Air Fryer Asparagus

 This was good, although it took 24 minutes (after preheating separately for 5 minutes) for the asparagus to get tender.

Air Fryer Frozen Green Beans *****

 

1 lb frozen Nature's Promise Whole String Beans

2 Tbsp Avocado Oil

Garlic Powder

Sea Salt

In a mixing bowl, stir together oil, garlic powder, and sea salt.  Add frozen string beans and mix well.

Spread evenly on the air fryer basket with a pan underneath.

Air fry at 400 degrees F for 10 minutes.

Stir the beans and air fry for another 10-12 minutes until done.  Watch carefully at the end to make sure the beans around the edges of the pan aren't burning.

Creamy Protein Oatmeal ****

Made it with 2 eggs, but I think it will be better with just one egg, so I'll try that next time. After making it, I found the recipe below, so I'll also try chia seeds if I make it again.  

1/2 cup rolled oats

1 cup water (or 1/2 cup water + 1/2 cup milk)

1 egg, beaten

Sea salt

Add oats and water to a saucepan, stir, and cook over medium heat until it reaches a boil.  Reduce heat and cook for 3-5 minutes, stirring occasionally.  Reduce heat to low and stir in the beaten egg.  Cook, stirring constantly, for 2-3 minutes.  Add sea salt to taste.

https://www.daisybeet.com/quick-easy-stovetop-protein-oatmeal-with-eggs/

Spices & Herbs: Lower Histamine and Higher Histamine Foods

 

Lower Histamine 

Focus on fresh, low histamine spices and herbs like:

• Basil
• Bay Leaves
• Cardamom
• Caraway
• Chives
• Cilantro
• Coriander
• Cumin – O
• Curcumin Powder (can replace turmeric if oxalates are a concern)
• Curry Leaves
• Dill
• Fennel
• Fenugreek
• Garlic
• Ginger
• Lemongrass
• Mint
• Oregano
• Parsley – flat leaf (curly is high oxalate)
• Peppermint
• Rosemary
• Saffron
• Sage
• Salt – only unrefined like Real Salt, Celtic Sea Salt, Himalayan Sea Salt
• Shallots
• Tarragon
• Thyme
• Turmeric – O

Higher Histamine - Limit These!

Remember it’s important to swap instead of drop whenever possible. Work with your practitioner to decide what is right for you.

• Allspice
• Anise
• Cinnamon
• Chili Powder
• Cloves
• Curry Powder
• Cayenne
• Foods with "natural flavors” or “artificial flavors”
• Mace
• MSG
• Mustard
• Nutmeg
• Paprika
• Peppercorns – black, green, white – O

Air Fryer Zucchini *****

 

2 small zucchini, cut in small triangles

2 Tbsp avocado oil

Garlic powder

Sea salt

In a small bowl, mix together avocado oil, garlic powder, and sea salt.  Add prepared zucchini and toss until evenly coated.

Spread out evenly on the air fryer basket.

Air fry at 400 degrees F for a total of 20 minutes, stirring or shaking the basket halfway through.  I cooked it for a total of 22 minutes.