the last two nights have been some pretty tasty vegetarian meals
-whole grain whole wheat wrap, flat on the plate (whole grain means the wheat germ is in there, hence good vitamin E) - IF=-31 mildly inflammatory
-a layer of refried black beans - IF= -31 mildly inflammatory
-shredded old cheddar cheese - IF= -26 mildly inflammatory
(all of that heated up until the cheese is melted, then)
-sprinking of chopped vidalia onion, bell pepper, and tomato IF = +46
(onions IF = +21 mildly anti-inflammatory
pepper IF = +19 mildly anti-inflammatory
tomato IF(est) = +6 mildly anti-inflammatory)
-a layer of shredded green leaf lettuce IF = +46 mildly anti-inflammatory
-topped with plain yoghurt and salsa (from a jar this time but home-made next time) - IF = -12
(plain yoghurt IF = -9 mildly inflammatory
salsa IF = -3 mildly inflammatory)
these numbers are all based on estimates of amount of each food consumed.
total est score for this meal is -8. or -16 if you eat two >:P
my typical breakfast is mildly inflammatory too. let's see if my recent lunchtime salads compensate, or not:
-2c shredded green leaf lettuce IF = +96 moderately anti-inflammatory
-tomato IF (est) IF = +6 mildly anti-inflammatory
-diced cucumber IF + 0 neutral
-diced yellow pepper IF = +19 mildly anti-inflammatory
-1 chopped hard-boiled egg IF = -51 mildly inflammatory
-raw sunflower seeds IF = + 11 mildly anti-inflammatory
-parmesan cheese IF = -4 mildly inflammatory
-vinegar IF = 0 neutral
-olive oil IF = +147 moderately anti-inflammatory
so, grand total +224.
overall, healthy people are supposed to go for a daily minimum +50 IF score.
those with inflammatory immune system issues are supposed to go for +200.
so lunch 224 combined with two tacos for dinner for -16, gets me +208
. i have to go back and revisit my breakfast numbers. but i think i will still be well over 100 for the day
FYI, cruciferous veggies (a la wahls) tend to be moderately to strongly anti-inflammatory. particularly, kale. spinach, though not cruciferous, is strongly anti-inflammatory. chard is decent too.