Inflammation can be caused by stress, pollutants, chemicals and poor eating habits. There are foods that have anti-inflammatory effects. Eaten on a regular basis these foods calm down cells, releasing toxins and trapped fluids. Meaning you lose weight.

Seafood, especially salmon, tuna, mackerel and other oily fish. Seafood eaten twice or three times a week has other benefits for your health as well. Tuna can be canned, fresh or even raw as in Japanese sushi. Mackerel can be canned or frozen. A salmon burger with fresh tomatoes, dill and chopped onions makes a great replacement for a hamburger.

Green tea is legendary for its antioxidant qualities and has strong anti-inflammation properties as well. Drink hot or cold. Freeze green tea in ice cubes for a refreshing replacement for plain ice. Green tea extract also comes as a supplement.

Cherries are low sugar and stuffed full of an anti-inflammatory compounds called proanthocyanidins. Cherries can be used in salads, dried and mixed with oatmeal or baked with pork or chicken. And of course cherries are wonderful as a snack between meals. Stir fresh cherries into nonfat yogurt, top with a teaspoon of chocolate for a quick and satisfying dessert.

Brown rice digests slowly which means whatever you eat with brown rice digests slowly as well. It’s also a low-allergen grain, use it as a replacement for white rice. Just remember it takes longer to cook.

Greens including spinach, kale, and chard help the liver eliminate toxins more effectively from the blood stream.

Flax seed contains omega 3 fatty acids which reduces inflammation. Flax seed must be chewed thoroughly to release the omega 3 oil. You can also grind the seeds in the blender or in a spice grinder. If you prefer you can buy ground flax seed. Keep flax seed refrigerated. Add flax seed to cereals, salads, and casseroles. Its nutty flavor compliments all sorts of foods.

Olive oil is a ‘good’ oil. Use it to replace butter when cooking savory foods and in salad dressings. Mix a few tablespoons of freshly chopped herbs in a ½ cup of extra virgin olive oil and use as a dip for crusty bread.

The perfect anti-inflammation meal: Salmon served over a salad of mixed greens and brown rice, dressed with olive oil, flaxseed and dried cherries. Green tea is the beverage of course.

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25 grams of soy protein is the magic number that triggers weight loss, up to 58 pounds in 16 weeks.   Most participants lost up to 25% of their belly fat and some as much as 50%.

Why soy works is unclear, but soy has other good-for-you attributes that are proven.  Soy has been shown to reduce levels of a protein associated with kidney disease.  Women taking a soy supplement have gained bone density.  Soy helps maintain a consistent level of blood sugar in Type 2 diabetes.  Genistein, a substance in soy, decreases the production of an enzyme that seems to convert healthy cells to cancerous ones.

If you’re convinced that soy is a superfood and will help you lose weight, where can you find it?  Soy milk, ice cream, crackers, soy pasta, and Edamame beans (soy beans) all contain soy protein.  You can also find soy protein in soy shakes, and meal replacement bars.  Edamame beans can be found fresh and frozen at your grocers.  Edamame beans are used in some processed frozen entrees like Lean Cuisine, as well.

Soy is often used as a replacement for vegetarian meat substitutes such as Boca Burgers and breakfast patties.  If your grocer has an organic foods section you’ll find a number of soy products.  Pile a soy burger on a toasted bun, with onion, tomato and a slice of cheddar cheese and you won’t miss the beef.

You can easily substitute a soy product for a meat product in your daily diet.  For example: instead of sausage or bacon, use soy sausage.  Break the soy sausage into pieces, scramble with an egg, add salsa and wrap in a tortilla for a tasty breakfast burrito.

Mix soy protein powder with ground beef or turkey for burgers, meatloaf, or meatballs.

Use soy milk as a substitute for cow’s milk in cereal, coffee, even in baking.  Combine soy yogurt with juice and fresh fruit for a fruit smoothie.

Incorporate soy beans into your diet and give your weight loss program a real boost.

Sugar is a major trouble maker for dieters.   Eating sugary foods causes the blood sugar to spike which signals the pancreas to make insulin on the double.  The insulin gets the sugar out of the blood and into the organs or, more likely, into fat storage.  Then the blood sugar drops which causes a craving for more sugary food.  Sugar is hidden in processed foods and is used as a flavor enhancer.  Brown sugar is simply white sugar with molasses added.  Check the label on processed foods for sugar, sucrose, or corn syrup. You’ll be surprised to see where sugar is hiding.

Flour is just as bad as sugar, since it is easy for the stomach to quickly digest starch, turn it into glucose, a form of sugar and get it in the blood stream.  Avoid white bread, cakes, doughnuts, and pastries.  Whole grain bread is better for you, the whole grains means more fiber, which slows down digestion.

White rice has had the hull removed and most of the nutrients.   It’s easily and quickly digested.  Brown rice has much more fiber and consequently takes longer to digest so it’s okay in limited amounts.

Potatoes are primarily carbohydrates and, you guessed it, get turned into glucose fairly quickly.  Sweet potatoes are a little better for you, even though they have a higher sugar content than white potatoes they contain more fiber.

Fat on beef and pork should be cut off before cooking, or only lean cuts should be consumed.  And of course drain off any fat left in the pan before serving.

Mayonnaise has a high fat content since one of the primary ingredients is oil.   Sour cream is a no, no as is whipped cream, and half and half.

An exception to the ‘no white foods’ rule would be low fat and nonfat milk.  Calcium is important in any diet.  Dieters who drink a glass of milk with every meal lose weight faster than those who don’t.  Calcium blocks fat absorption.  Unfortunately calcium derived from supplements doesn’t work the same way as calcium from diary products.

Stick with bright colors in your diet and you’ll lose weight faster.

You can slice an apple and add it to cooked oatmeal for breakfast.   Sliced apples, turkey  and a sprinkling of walnuts makes a great sandwich filling.  Chopped apples can be added to a salad.   Apples can be added to chicken salad or ham salad.

Green Tea has been shown to help burn fat.  The magic ingredient is called EGCG.  Black tea works but not as effectively.  Green tea can be brewed fresh and seasoned with a slice of lemon and bit of honey. It can also be iced.  A cup of green tea, several ice cubes and a cup of cubed watermelon whirled in the blender for a few seconds makes a refreshing summer cooler.  You can freeze green tea in ice cube trays and then add to your favorite beverage.

Curry includes the spice tamarind.  Tamarind contains a substance called hydroxycitric acid and can slow down fat production.  The pods of the Tamarind tree have a unique flavor and are sweet and sour at the same time.  The pulp from the pods are used in Indian, Thai and Malaysian cooking.  If you can’t get fresh pods you can buy dehydrated tamarind pulp.  Add it to stews, pork and chicken dishes.  You can also re-hydrate the pulp and use it for the base of tamarind lemonade.

Cinnamon has been used in the treatment of diabetes because it stimulates fat cells and helps get rid of excess sugar in the blood stream.  Cinnamon is not water soluble which means it can build up in the body’s fat cells. The long term effect of the ingestion of large amounts of cinnamon isn’t known.  However it seems a half teaspoon a day is relatively safe.  Cinnamon can be used in meatloaf, stews, brushed on chicken and pork before grilling, as well as more commonly on fruits.  It can also be added to cottage cheese and cream cheese.

White kidney beans have tons of fiber and that fiber fills you up. There is some discussion that white kidney bean extract blocks starch absorption in the intestines which leads to weight loss.  You can use white kidney beans as you would red kidney beans in chilies and soups or in a side dish.  After cooking the beans you can use them in tuna and chicken salads or fresh green salad.