Daily Perricone

Once of the joys of summertime in the north is the barbecue. Nothing tastes better than food cooked outdoors over an open fire. But, we now know that when you cook the muscle meats from beef, pork, fowl and fish, carcinogenic chemicals called heterocyclic amines (HCAs) are formed. In addition Advanced Glycation End Products (AGEs) are also created. The more AGEs we have, the more oxidative stress in our bodies, accelerating aging and disease risk in all organ systems, including skin. In fact, AGEs play a key role in both healthy aging and preventing wrinkles and deeply lined, sagging skin; to learn more see AGE-less Face, AGE-less Mind. In this book, you will find important strategies for halting AGE formation, as well as strategies to reverse them. Along with recipes, I have included advice on supplements and topicals that have powerful anti-AGE properties. Our old friend alpha lipoic acid is a superb anti-glycating agent and fights their damaging effects both internally and externally.

But there is good news, however—we do not have to give up the fun of barbecuing. We can still barbecue and reduce our risk of creating toxins if we follow a few simple rules.

1. Choose lean meat, fish and poultry; trim any excess fat from meat and remove skin from poultry.
2. Marinate before cooking. By marinating and/or basting most foods prior to or during cooking we can cut way back on the AGEs created. Use vinegar, citrus juice, herbs, spices, red wine and olive oil in your marinades because they have antioxidant properties
3. Keep your grill clean; remove any build up of charred food
4. Avoid charring food; remove any charred areas from food before eating
5. Try poaching food on the grill. Nothing is more delicious that salmon poached in an aluminum foil packet, whether in the oven or on the grill.

With July 4th right around the corner, the time is perfect for me to share one of my favorite recipes for the barbecue, salmon kabobs marinated with fresh lime juice and rosemary. This recipe also works wonders with shrimp, scallops, boneless chicken breast and firm tofu. Heirloom tomato and mozzarella salad makes the perfect accompaniment.

Our savory salmon kabobs will deliver a healthy dose of the omega-3s as well as superior taste and flavor. This recipe also works wonders with shrimp, scallops, boneless chicken breast and firm tofu.

Salmon, Chicken or Tofu Kabobs with a Marinade of Fresh Lime and Rosemary
Makes 4 servings

Ingredients

• 4 (6-oz. each) skinless-boneless wild Alaskan salmon fillets, boneless chicken breasts, or bricks of firm tofu
• salt and freshly ground black pepper

Marinade ingredients:

• 2 garlic cloves, pressed
• 2 rosemary sprigs, leaves removed and finely chopped
• 7 Tablespoons extra virgin olive oil
• 2 Tablespoons freshly squeezed lime juice (use organic limes to avoid the pesticide residues that accumulate in citrus rinds)

Garnishes:

• lime slices
• rosemary sprigs

Marinade and basting sauce:

• 1/3 cup chopped shallots
• 1/3 cup extra virgin olive oil
• 3 tablespoons Dijon mustard
• 3 tablespoons fresh lemon juice
• 2 tablespoons chopped fresh thyme
• 1 tablespoon grated lemon zest (use organic lemons to avoid the pesticide residues that accumulate in citrus rinds)
• Freshly ground sea salt and black pepper to taste

Preparation

Wash mushrooms; remove and discard stems. Wash peppers and remove seeds. Place mushrooms, sliced zucchini, and cherry tomatoes in salad dressing.

Optional: Let marinate in refrigerator for at least 4 hours. If this is not possible, just baste liberally during cooking.

Drain vegetables, reserving marinade. Thread vegetables alternately onto skewers. Cook on grill over medium heat for about 10 minutes, turning occasionally and basting with reserved marinade. Grilled veggie kabobs make the perfect accompaniment to our savory skewered salmon, chicken or tofu

Rinse the fish, chicken or tofu and pat dry. Cut into large cubes suitable for skewering. Place the salmon cubes in a shallow baking dish and sprinkle with freshly grated sea salt and pepper.

Place the marinade ingredients in a small bowl and whisk together until blended. Pour the marinade over the fish and allow it to marinate for at least 10 minutes.

While the fish is marinating, preheat the broiler (or grill). Lace the salmon, chicken or tofu onto the skewers and broil (or grill) for 5 minutes, turning once. While the fish (et al) is cooking, pour the marinade in a small saucepan and heat it over medium heat.

To serve

Divide the fish among 4 serving plates and spoon some of the heated marinade over each. Garnish each plate with a few lime slices and a sprig of fresh rosemary and serve.

Heirloom, Cherry or Grape Tomato and Fresh Mozzarella Salad
Prep Time 15 minutes, Serves 4

Nothing tastes better than a great tomato—unfortunately most tomatoes are lacking in flavor. If you can find heirloom tomatoes you will be in for a great taste treat. If they are not availbalbe, opt for cherry or grape tomatoes which are always sweet and delicious.

Ingredients

• Tbsp. 12-Star Balsamic Vinegar
• 4 Tbsp. Organic Extra Virgin Olive Oil
• 2 Tbsp. fresh basil, chopped
• 1 tsp. oregano
• 1 clove garlic, minced or pressed
• Sea salt and freshly ground pepper to taste
• 4 to 6 large heirloom, organic or on-the-vine tomatoes
• 8 oz. fresh mozzarella
• 2 Tbsp. fresh basil, chopped

Preparation

Mix first six ingredients together, set aside. Slice tomatoes into 1/2 inch slices. If using cherry or grape tomatoes leave whole. Slice mozzarella into eight slices. Alternately layer tomatoes and mozzarella, interchanging the different types of tomatoes with each salad. Drizzle each salad with vinaigrette and season with salt and pepper. Garnish with fresh basil.

Rainbow Parfait
Serves 4 - 6

This delightful and antioxidant packed parfait can be made with a wide variety of melons and berries—use your imagination and enjoy this refreshing treat on a hot summer day.

Ingredients

• 2 cups 3/4-inch honeydew melon balls (from about a 3-pound piece, seeded)
• 2 cups 3/4-inch cantaloupe balls (from about a 3-pound piece, seeded)
• 1 cup wild organic blueberries
• ¼ fresh lime juice
• fresh mint sprigs

Preparation

Gently layer melon and berries into tall parfait glasses. Drizzle equal amounts of the lime juice over each glass. Top with sprig of fresh mint.

For many years, researchers in the field of aging believed that the only way you could increase lifespan was by caloric restriction (CR). This is because low caloric intake will improve blood glucose levels and insulin sensitivity, thereby helping to prevent one of the most dangers pitfalls of aging, obesity, metabolic syndrome and diabetes. Recommend calorie deficits are approximately 250 – 500 calories, about 30% less food than we would normally eat. While this is an effective strategy, you won’t be incorrect when I state that is not overwhelmingly popular.

However, there is good news on the horizon. The nutritional supplement, niacin bound chromium (NBC) appears to produce similar effects when compared to caloric restriction.

Niacin Bound Chromium (NBC) for Life Extension
My colleague at Georgetown University’s School of Medicine, Dr. Harry Preuss, recently alerted me to very new and exciting findings. Animal studies found that chromium polynicotinate, also known as niacin-bound chromium (NBC) increased the average lifespan by twenty percent compared to animals taking a placebo. The NBC helps to lower the levels of circulating glucose (sugar) in the body. One of the reasons I advocate eliminating (as much as possible) sugar and simple starches from your diet is because high levels of circulating glucose in the body increase the presence of free radicals, which are the primary cause of metabolic disorders which can lead to diabetes. Scientists have repeatedly demonstrated that diabetes represents a premature form of aging, because of the damage caused by the excessively perturbed glucose-insulin system. This is really exciting news and one of the first strategies (other than caloric deprivation) shown to positively impact life-span

Chromium is a very important trace mineral that promotes normal insulin function and is essential for proper protein, fat and carbohydrate metabolism. As any anti-aging scientist well knows, elevated levels of insulin and blood sugar significantly accelerate cellular aging. Research now shows that the type of chromium known as NBC has a superior anti-aging and safety profile.

Extensive clinical and basic research utilizing a unique form of oxygen-coordinated niacin-bound chromium—generally known as chromium nicotinate or polynicotinate (trade name ChromeMate®) has shown that the niacin-bound form of chromium is the superior form (some forms have a worrisome profile, therefore I recommend utilizing the ChromeMate® brand for both safety and efficacy).

This form of NBC provides significant health benefits to those with diabetes and with metabolic syndrome and is, indeed, the most optimal form of chromium available as a dietary supplement.
The main benefits of NBC include:
• Promotion of proper insulin function and normal blood sugar levels
• Promotion of healthy blood cholesterol levels, normal blood pressure, and cardiovascular health
• Promotion of healthy body weight and lean body mass

Preserving Lean Muscle Mass
As we age we gain body fat and lose muscle mass. Fortunately there are several key nutrients that help us preserve lean muscle mass, such as conjugated linoleic acid (CLA) and chromium.

Experts in the field of nutrition report that the general population of the United States is deficient in chromium–and it should come as no surprise that low levels of chromium are associated with type 2 diabetes and cardiovascular disease—both of which are endemic in developed countries.

In a placebo-controlled, cross-over study, Dr. Preuss and a team of researchers at Georgetown University Medical Center showed that overweight African-American women consuming 600 mcg of chromium as niacin-bound chromium trade name ChromeMate® for 8 weeks had a significant loss of body fat and sparing of muscle (lean body mass) compared with a prior placebo period of the same duration. Increased fat loss was also observed among women who were randomized to consume chromium first, followed by placebo, suggesting a carry-over effect of the supplementation on fat loss. No adverse effects were observed.

Studies have also been published noting that increased consumption of sugar (and related sweeteners) depletes our body stores of chromium, placing us at further risk for hyperglycemia and hyperinsulinemia (too much blood sugar, too much insulin).

In a perfect world, we would avoid refined sweeteners. Realistically we know that we all succumb to sugar’s siren song on occasion, therefore remember to make sure that you take a chromium supplement to prevent depleting your body’s stores of this important nutrient.

As always I welcome your comments and suggestions,

Nicholas Perricone, MD, FACN, CNS

Watch Dr. Perricone discuss the health and anti-aging, anti-inflammatory benefits of Topical Tocotrienols:

Learn more about our topical skin care products with tocotrienols.

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It used to be held as common knowledge that an adult brain was a frozen one. Mature brains, the experts said, lost the ability to grow new neurons. During the 1990s, new research revealed just how wrong that common knowledge was. The discovery that mature brains are capable of neurogenesis opened up new paths of understanding for how to keep our brains healthy and potentially fight neurological disorders like Alzheimer’s.

Most new cells in adult brains are born in the hippocampus, the region involved with learning and memory. However, they aren’t formed on a regular basis, and once they exist, they tend to die off very quickly. Exercise and certain dietary and lifestyle factors seem to stimulate the formation of neurons, and those same factors can keep the cells alive and functional. Essentially, your brain grows neurons on a provisional basis in response to stimulus, and if you don’t use them, you lose them. Targeted physical and mental activities seem to be key to the process.

Aerobic activity spurs the development of new neurons and it also appears to keep them from dying off once they’re formed. Physical actions that require training, as opposed to just exertion seem to work best; think dance, sports, games, martial arts and yoga. Similarly, effortful learning, mental activities that require concentrated study, activates new neurons, keeps older ones agile, and improves communication between brain cells. Things like studying a new language, meditation, doing crossword and logic puzzles, or learning a new skill like cooking or a musical instrument are all beneficial. Even playing video games seem to pump your brain up.

Once you’ve got all these healthy new neurons firing, what can you do with them? The answer is related to neuroplasticity, the brain’s ability to change itself based on experience. Just as neurologists used to believe that adult brains couldn’t grow new cells, they also conceptualized brain functions as being rigidly tied to specific parts of the organ. Newer research into neuroplasticity shows that learning and acting have the power to change the brain’s physical structure and how it works.  This means that your brain has the potential to use its supply of new neurons to fight degenerative diseases and the effects of aging on the brain.

The science is still evolving, but it’s believed that preserving new neurons can allow them to bolster the brain’s ability to fight cognitive decline and slow the progression of dementia. The plasticity of these cells means they can adapt to enhance learning and memory even when diseases like Alzheimer’s cause the degeneration of existing neurons.

Just because you aren’t a child doesn’t mean your brain can’t be limber and youthful. If you ever thought about learning to speak Italian or taking up ballroom dancing, do it for your neurons and start now. Activities like that provide just the kind of workout for your body and mind to ensure you memory is agile for years to come.

Dr. Perricone will be answering your most burning questions on the blog and in our weekly Emails. Please add your questions in the comments sections of this post. He’ll pick several each week to address.

Don’t get discouraged if you don’t get picked first, we’ll keep them coming. Thanks.