using inflammation factor ratings for food by monica reinagel, the nutrition diva

@2013 Monica Reinagel , MS, LD/N , All Rights Reserved

Using IF Ratings™ to Optimize Performance

Monica Reinagel, MS, LD/N, CNSAuthor of The Inflammation Free Diet Plan

@2013 Monica Reinagel , MS, LD/N , All Rights Reserved

Using IF Ratings™ to Optimize Performance

Cancer

Heart Disease

Systemic

Inflammation

Osteoporosis

Accelerated Aging

Depression

Autoimmune Disorders

@2013 Monica Reinagel , MS, LD/N , All Rights Reserved

Using IF Ratings™ to Optimize Performance

@2013 Monica Reinagel , MS, LD/N , All Rights Reserved

Using IF Ratings™ to Optimize Performance

@2013 Monica Reinagel , MS, LD/N , All Rights Reserved

Using IF Ratings™ to Optimize Performance

@2013 Monica Reinagel , MS, LD/N , All Rights Reserved

Using IF Ratings™ to Optimize Performance

@2013 Monica Reinagel , MS, LD/N , All Rights Reserved

Using IF Ratings™ to Optimize Performance

@2013 Monica Reinagel , MS, LD/N , All Rights Reserved

Using IF Ratings™ to Optimize Performance

@2013 Monica Reinagel , MS, LD/N , All Rights Reserved

Using IF Ratings™ to Optimize Performance

@2013 Monica Reinagel , MS, LD/N , All Rights Reserved

Using IF Ratings™ to Optimize Performance

@2013 Monica Reinagel , MS, LD/N , All Rights Reserved

Using IF Ratings™ to Optimize Performance

@2013 Monica Reinagel , MS, LD/N , All Rights Reserved

Using IF Ratings™ to Optimize Performance

@2013 Monica Reinagel , MS, LD/N , All Rights Reserved

Using IF Ratings™ to Optimize Performance

Anti-inflammatory• Antioxidants

A, C, E, selenium• Methylating agents

B6, B12, folate• Vitamin K• Zinc• MUFAs• EPA, DHA, GLA• Cox-2 Inhibitors

Inflammatory• Glycemic load• Trans Fats• SFA• ARA• High n-6:n3 ratio

@2013 Monica Reinagel , MS, LD/N , All Rights Reserved

Using IF Ratings™ to Optimize Performance

@2013 Monica Reinagel , MS, LD/N , All Rights Reserved

Using IF Ratings™ to Optimize Performance

Inflammatory Neutral Anti-inflammatory

@2013 Monica Reinagel , MS, LD/N , All Rights Reserved

Using IF Ratings™ to Optimize Performance

Inflammatory Neutral Anti-inflammatory

Mildly ModeratelyMildlyModerately

-200 -100 0 +100 +200

Strongly Strongly

@2013 Monica Reinagel , MS, LD/N , All Rights Reserved

Using IF Ratings™ to Optimize Performance

Inflammatory Neutral Anti-inflammatory

@2013 Monica Reinagel , MS, LD/N , All Rights Reserved

Using IF Ratings™ to Optimize Performance

Inflammatory Neutral Anti-inflammatory

-250 -200 -100 0 +100 +200 +250

Whole Foods

@2013 Monica Reinagel , MS, LD/N , All Rights Reserved

Inflammatory Neutral Anti-inflammatory

-250 -200 -100 0 +100 +200 +250

Whole Foods + Processed Foods

@2013 Monica Reinagel , MS, LD/N , All Rights Reserved

Inflammatory Neutral Anti-inflammatory

-250 -200 -100 0 +100 +200 +250

Processed Foods

@2013 Monica Reinagel , MS, LD/N , All Rights Reserved

Using IF Ratings™ to Optimize Performance

Inflammatory Neutral Anti-inflammatory

-250 -200 -100 0 +100 +200 +250

@2013 Monica Reinagel , MS, LD/N , All Rights Reserved

Using IF Ratings™ to Optimize Performance

Duh!

• Eat lots of non-starchy veggies

• Load up on cold water fish• Enjoy olives, avocado, nuts• Spice it up• Choose low glycemic fruits

(berries, citrus, melon) over tropical (mango, banana)

• Whole intact grains better than refined

• Avoid vegetable oils

Wuh?

• Pork and beef often better than poultry

• Younger animals (lamb, veal) often more inflammatory

• Organ meats very inflammatory

• Whole grains and legumes in moderation

• Don’t overdo the seeds

@2013 Monica Reinagel , MS, LD/N , All Rights Reserved

Using IF Ratings™ to Optimize Performance

@2013 Monica Reinagel , MS, LD/N , All Rights Reserved

Using IF Ratings™ to Optimize Performance

@2013 Monica Reinagel , MS, LD/N , All Rights Reserved

Using IF Ratings™ to Optimize Performance

Weaknesses

• Need a lot of data points to calculate a rating

• Omits nutrients w/ potential effects

• Doesn’t account for non-nutritional factors

• Doesn’t account for individual sensitivities

• Modify for performance nutrition

• Limited evidence

Strengths

• Easy to use• Multi-factorial• Comparative• Additive• Dose dependent• Plays well with others• Objective

@2013 Monica Reinagel , MS, LD/N , All Rights Reserved

Using IF Ratings™ to Optimize Performance

IF Rating is a tool, not a philosophy.

(Data-driven, not value driven)

@2013 Monica Reinagel , MS, LD/N , All Rights Reserved

Using IF Ratings™ to Optimize Performance

More informationInflammationFactor.com

Inflammation Free Diet Plan

@2013 Monica Reinagel , MS, LD/N , All Rights Reserved

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