Avoid unhealthy fats: Trans fats, (like partially hydrogenated vegetable oil, margarine, shortening, commercial deep frying oils and commercial baked goods like cookies, crackers, chips, Twinkies, movie and sporting event popcorn, doughnuts and fried fast food), and fats that are high in omega-6 fatty acid, (Like most vegetable and animal fats, all hydrogenated or saturated fats), cause inflammation.
Better choice: Mono-unsaturated fats, like olive oil, avocado, coconut oil and grass fed butter. are a good choice. Omega-3 fats, like fish oil, and flax oil are especially good for decreasing inflammation. Eat grass fed butter (Kerry Gold) instead of butter substitutes.
Eat fruits and vegetables: Eight to ten servings a day is the goal. Choose organic produce whenever possible. Phytonutrients: Aim for a wide variety of brightly colored and darkly colored fruits and vegetables. EAT THE RAINBOW.
Supplements: FISH OIL: If you are not eating oily fish at least twice a week, take supplemental fish oil 2-3 grams a day of a product containing both EPA and DHA. Nordic Naturals is one quality brand.
Vitamin D: 1000 IU Vitamin D daily in summer, 2000 IU Vitamin D in the winter.
Hydration Choices: Coffee or tea, especially good quality white, green or oolong tea. At least 64 oz of non-caffeinated fluids per day. Minimize sodas or juices. Red wine: limit to 1 glass per day for women, 2 for men.
Mind Body Approach: How we feel affects our bodies! Stress reduction techniques: Meditation, breath work, bio-energetic exercises such as Tai Chi or Qigong, guided visualization, biofeedback and yoga. Sauna is also great for lowering inflammation and joint pain
Regular exercise also has anti-inflammatory effects on the body!
Sleep: If you do not sleep at least 7.5 hours per night this will keep you from reaching weight loss goals.