The Ultimate Mood Boosting Menu

February 19, 2013 by DR. NICHOLAS PERRICONE • 1 Comment

Valentine’s Day is another holiday in which our usual dietary decency flies out the window as we indulge in sugary candies, rich desserts and fine champagne. I’ve put together a romantic dinner for two that will satisfy the senses without sacrifice. I chose these recipes not only because they feature heart-healthy foods that nourish the body and spirit while setting the mood for a lovely evening, but also because they possess powerful anti-inflammatory properties that help protect the body, brain and skin from the effects of aging.

Almond-Encrusted Wild Salmon Fillets on a Bed of Wilted Greens
Parsley and Saffron-Scented Oat Pilaf
Cabernet Sauvignon
Extra-Dark Chocolate with Blueberries
Green Tea

Wild Salmon:
Is truly one of the world’s most heart-healthy source of protein. Rich in long-chain Omega-3 fatty acids (the most beneficial kind) which protect the heart, inhibit inflammation, act as natural antidepressants, increase feelings of well-being and help keep skin young, supple and radiant.

Oats:
Oat Pilaf is a delightful way to enjoy the benefits of complex carbohydrates in an extraordinarily healthful whole grain, which provides sustained energy and stimulates the release of serotonin, a key neurostransmitter that can lift mood and cut carbohydrate cravings. Oats are rich in vitamins, minerals, fibrous lignans and phytochemiclas that protect against heart disease, cancers, diabetes and a whole host of diseases.

Greens:
Dark leafy greens are rich in the antioxidant plant pigments known as carotenoids, which enhance immune system response, protect skin cells against UV radiation and spare liver enzymes that neutralize carcinogens and other toxins. Their important antioxidant, anti-inflammatory effects reduce the risk of heart disease, block sunlight-induced inflammation in the skin (which leads to wrinkles and potentially skin cancer), protect the eyes (especially the lutein found in spinach and kale) and may even play a role in the prevention of cataracts.

Red Wine:
Cabernet Sauvignon contains a powerful heart-healthy, anti-cancer, anti-aging antioxidant called resveratrol. It also appears that resveratrol helps protect the skin against the sun’s UV radiation. Many studies suggest that moderate alcohol drinking helps to reduce the likelihood of heart disease. But it seems that wine – particularly red wines, such as Cabernet Sauvignon – provides the benefit of interfering with the production of a chemical vital to the process that leads to clogged arteries and an increased risk of heart attack. White wine and Rosé unfortunately do not offer the same protection.

Extra-Dark Chocolate:
Especially that containing 70 percent cocoa solids or more is uniquely high in potent flavan-3-ols antioxidants. In fact, cocoa contains double the flavan-3-ols antioxidant content of red wine and five times that of green tea. Chocolate is also a source of several mood-elevating constituents, including tryptophan (precursor to serotonin) anandamide (a natural brain chemical very similar to the cannabinoids in marijuana) theobromine (milder cousin to caffeine) phenylthylamine and magnesium. While the amounts of each of these potentially mood-elevating components appear too small to affect most people’s mood significantly, the combination can and does produce feelings of elation, even ecstasy in some individuals.

Green Tea:
Enjoy a cup of green tea after your meal and don’t worry about the caffeine since a compound in green tea called theonine blocks the negative effects of caffeine while acting as a natural mood elevator and promoting feelings of well being. Because Green Tea is rich in polyphenol antioxidants, it can help fight inflammation and age accelerating free radicals, protect against heart disease and cancer, boost the body’s natural defenses and exert antiviral and antibacterial effects.

Natural Glutathione Boosters

January 24, 2013 by DR. NICHOLAS PERRICONE • 2 Comments

It is difficult to overstate the importance of glutathione as one of the body’s primary defense system. Unfortunately, oral ingestion of supplemental glutathione has not been viable because of its rapid breakdown during digestion. However, there are some foods and supplements that help support healthy glutathione levels:

Cinnamon and Rhodila Rosea. Researchers found that cinnamon and Rhodiola Rosea extracts significantly lowered blood sugar – and at the same time this combination increased levels of glutathione in diabetic mice.
Alpha lipoic acid (ALA) is of major importance in boosting cellular levels of glutathione.
Milk Thistle protects the liver from depletion of glutathione.
N-acetyl cysteine (NAC) is another strategy for providing glutathione to the cell and giving additional protection to the mitochondria is by providing precursors that are needed for the formation of glutathione. NAC contains a sulfur group known as a thiol, and it is the thiol that gives this amino acid its antioxidant effects. The cysteine portion of NAC is one of the three peptides that make up the glutathione molecule and by providing this building block, more glutathione is produced.

In combination with two other amino acids, glutamine and glycine, N-acetyl cysteine promotes the synthesis of glutathione in the liver. Both N-acetyl cysteine and alpha lipoic acid, when administered together, work synergistically to elevate levels of glutathione in the cell.

Tips for Healthier Drinking

December 31, 2012 by DR. NICHOLAS PERRICONE • Comment

Here are some tips to mitigate some of the damage caused by alcohol:

Make sure that you never drink alcohol on an empty stomach and that you stay well-hydrated by drinking plenty of water.
Green foods such as Green Magma contain dried barley grass which can neutralize the toxic effects of the aldehydes. It is the perfect ‘detox.’
If you’re drinking hard liquor, avoid mixing them with sugar-laden juice or sodas, which also have pro-inflammatory effects. Use soda water or tonic instead.
Coffee is not an antidote to alcohol. In fact will leave you feeling even worse!

Should you over-indulge, drinking fresh, pure water and taking the right blend of nutritional supplements can help repair the internal and external damage that greets you the following morning. I recommend:

10 -12 ounce glass of water
1000 milligrams of vitamin C
1200 milligrams of n-acetyl cysteine
100 milligrams of alpha lipoic acid
1000 milligrams glutamine
500 milligrams of pantothenic acid
a B-complex capsule

Wishing everyone a happy and safe New Year’s Eve!

10 Tips for Supple Winter Skin

December 28, 2012 by DR. NICHOLAS PERRICONE • 1 Comment

1. Consider switching your moisturizer seasonally. That dry, tight feeling may be caused by a moisturizer that’s not rich enough for your skin’s needs during these drier, colder months. Pick a moisturizer formulated with sodium hyaluronic acid, phospholipids, tocotrienols or dimethicone. These ingredients draw moisture to the skin as well as slow down moisture loss during the day.

2. Take a slightly shorter and cooler shower. Unfortunately, the hotter the water, the more drying it is for the skin. Instead, try letting the water steam up the bathroom for one minute. Avoid scented bath products as those tend to be drying as well.

3. Apply moisturizers while your skin is still damp to “lock in” moisture.

4. Invest in a humidifier. Humidifiers can help alleviate the discomfort associated with dry skin, as well as nose and throat irritation. In addition, many skincare products contain moisture-binding ingredients, such as sodium hyaluronic acid, to help draw moisture from the air onto the skin. If there’s not enough moisture in the air, you likely won’t be getting the full benefit of your products. Be sure to use distilled water and clean the humidifier regularly. A commonly recommended level of humidity is between 45 and 55 percent.

5. Stay hydrated with eight to ten 8 oz glasses of pure spring water daily. Also, incorporate hydrating fruits and vegetables such as zucchini, cucumbers, cantaloupe and celery.

6. Protect your skin from harsh weather conditions (wind, cold, sun) with a non-chemical, broad spectrum sunscreen. You may not be able to see the sun, but the rays are still reaching you. This is particularly important around reflective surfaces, such as snow.

7. In addition to following the anti-inflammatory diet, increase your intake of the omega-3 family of healthy fats, including salmon, sardines, anchovies, sablefish and halibut, and take high-quality fish oil capsules for supple, smooth skin from the inside out. Include vegetarian sources of omega-3′s such as avocados, raw nuts, chia seeds and ground flax seed.

8. Avoid coffee, as it is a diuretic, and limit alcohol, which will accelerate dehydration.

9. Skip sugary, starchy foods, which cause an inflammatory response in the body and exacerbate a host of skin problems from wrinkles to dry skin to acne, eczema, rosacea, etc.

10. Avoid harsh, granular exfoliators. These “scrubs” may make skin feel smooth immediately, but typically cause more damage over time due to abrasion, which leads to thin, papery skin. Instead, use a gentle, non-acidic exfoliator that removes only the dead skin.

Age Spots- Help!

August 29, 2012 by DR. NICHOLAS PERRICONE • Comment

Question: I wear a daily SPF and haven’t tanned since my twenties. Why are my age spots becoming more noticeable?

The aging process results in the increased activity of pigment cells known as melanocytes, as well as a thickening of the superficial layer of the skin (the stratum corneum) which is made up of dead skin cells. Melanocytes begin to burn out when you reach your late 30s and 40s, making it more difficult for your skin to fight sun damage, which can result in uneven pigmentation.

The combination of a thickened and rough stratum corneum, in conjunction with the increased population of melanocyte pigment cells results in dull skin with more obvious discoloration.

This is exactly the opposite of the radiant skin seen on the youthful face. Chronic sub-clinical inflammation is a major contributing factor, which is why I strongly recommend taking antioxidant supplements, following the anti-inflammatory diet and applying topicals with anti-inflammatory properties. All of which will work synergistically to restore a more youthful brightness and radiance to the skin.

Eggs for Muscle Recovery

August 22, 2012 by DR. NICHOLAS PERRICONE • Comment

Muscle strength and stamina is critical for energy. Without adequate protein, our bodies enter into an accelerated aging mode. Our muscles, organs, bones, cartilage, skin, and the antibodies that protect us from disease are all made of protein. Even the enzymes that facilitate essential chemical reactions in the body—from digestion to building cells—are made of protein. If your cells do not have complete availability to all the essential amino acids, cellular repair will not only be incomplete, it will be much slower than it should be.

A number of studies on protein indicate that the protein found in eggs, a staple of the anti-inflammatory diet, helps support muscle strength, satisfies the appetite and are an excellent source of sustained energy. Choose eggs from cage-free chickens that are fed diets high in the Omega-3s.

One particularly fascinating study Egg Protein as a Source of Power, Strength and Energy, by Layman DK, Rodriguez, NR, appearing in Nutrition Today Jan/Feb. 2009 reported the following:

High-quality proteins make a valuable contribution to the synthesis and maintenance of muscle and indirectly to the regulation of blood glucose levels, thus contributing to power, strength, and energy.
Eggs provide a nutrient-dense source of energy from protein and fat, as well as several B vitamins, including thiamin, riboflavin, folate, B12, and B6, which are required for the production of energy by the body.
Eggs are an excellent source of the amino acid leucine, advantageous to men and women undergoing endurance training.

Leucine is also a critical element in muscle recovery from exercise, both resistance and endurance training seems to be dependent on dietary leucine.

Which proteins do you incorporate for muscle recovery?

6 Foods to Fight Sun Damage

June 14, 2012 by DR. NICHOLAS PERRICONE • Comment

These foods can help protect against sun damage from the inside out:

1. Wild salmon This fish is an outstanding source of the carotenoid antioxidant known as astaxanthin, (1000 times more effective than Vitamin E), which helps to repair damage from UV rays and keep skin radiant and youthful. The omega 3 essential fatty acids in salmon also act as powerful, protective anti-inflammatories.

In addition to salmon, mackerel, trout, herring and sardines are also rich sources of omega 3 fatty acids that can protect skin from deadly melanoma and other forms of skin cancer from sunburn.

2. Green tea Along with strawberries, blue and blackberries, apples, and cocoa, green tea is an antioxidant food high in catechins which also protect the skin from UV damage. The deeper and richer the color, the higher the catechin content. The most powerful catechin is Epigallocatechin-3 Gallate (EGCG) which is 100 times more potent than Vitamin C and 25 times stronger than Vitamin E. Green tea is one of our richest sources of EGCG.

3. Cocoa The ingestion of high flavanol cocoa led to increases in blood flow of cutaneous and subcutaneous tissues, and to increases in skin density and skin hydration. Dietary flavanols from cocoa contribute to endogenous photo-protection, improve dermal blood circulation, and affect cosmetically relevant skin surface and hydration variables.

4. Tomatoes A study, performed in 2001, looked at volunteers who ate 40 grams of tomato paste over a ten-week period. The group was forty percent less likely to experience sunburn when exposed to harmful UV rays. But don’t forget to add a little olive oil to insure absorption of the special skin-protecting phytochemicals.

5. Watermelon This summer melon is rich in lycopene, making it a great choice to protect your skin from sunburn and possibility of developing skin cancer.

Lycopene can prevent UV-induced sunburn. It is rich in the aforementioned tomatoes and tomato paste, watermelon as well as apricots, pink grapefruit and red (not orange) carrots.

6. Broccoli Sprouts A member of the cruciferous family, broccoli sprouts contain sulforaphane, which is linked to increasing the skin’s ability to protect itself from cancer. Broccoli sprouts are the richest source of cancer-fighting glucoraphanin, the precursor of sulforaphane.

How do you incorporate these photoprotective foods?

8 External Aging Factors

June 6, 2012 by DR. NICHOLAS PERRICONE • 2 Comments

Ever stand inches away from the mirror, closely examining your face because you’re sure you see a wrinkle that was absolutely not there the day before? Relax. Time does not march on quite that fast.

In fact, time is not your skin’s greatest enemy. The natural aging process gets a tremendous push from these major external factors:

sun exposure- as evidenced by this recent picture that’s caused a flurry of posts and sharing
cigarette smoke (inhaled or second hand)
environmental toxins
a nutrition-poor diet, especially one lacking in vitamins A, C, E and folic acid; yet high in fat and salt
excess alcohol consumption
stress
harsh soaps or detergent-based moisturizers
sleep deprivation

How do you guard against environmental factors of aging?

Food Additives to Avoid

May 25, 2012 by DR. NICHOLAS PERRICONE • 2 Comments

Recently, the fast food industry has come under attack for some very unpleasant facts about what might be lurking in your hamburger. It doesn’t end with just a burger. Here are some of the top food additives to avoid.

Hidden Sugars – Sugar comes in many forms. Therefore it is very important to learn to recognize that there are many forms of sugar; in fact, the word “sugar” may or may not appear on the label at all. Look for: white sugar, cane sugar, brown sugar, confectioner’s sugar, invert sugar, raw sugar, beet sugar, turbinado sugar, corn syrup, high fructose corn syrup, dextrin, honey, maple, evaporated cane juice, malt, molasses, dextrose, fructose, sucrose, fruit juice concentrate, glucose, maltose.

Artificial coloring – synthetic food dyes are unnecessary and are either toxic or possible carcinogens, which mean that they may promote cancer.

Aspartame and all artificial sweeteners, including saccharin – these are dangerous excitotoxins with many negative effects.

BHT and BHA – used to preserve fats and oils. Studies indicate that they may be carcinogenic.

Brominated vegetable oil (BVO) – used in citrus flavored sodas and banned in more than 100 countries. It has been linked to damage in the major organ systems. Apparently the FDA does not require that it be listed on labels – so avoid any citrus flavored sodas (such as lemon or lime) as it is a good bet that BVO is included.

Carrageenan – stabilizer and thickening agent; found in everything from ice cream to yogurt. May be a carcinogen and is linked to toxic hazards, including ulcers and cancer; In addition to suppressing immune function, carrageenan causes intestinal ulcers and inflammatory bowel disease in animals and some research indicates that carrageenan is associated with causing cancer in humans.

Partially hydrogenated vegetable oils – these are the infamous trans fats directly linked to heart disease. The FDA published a paper stating that if people in the US stopped eating trans fat there would be 30,000 to 100,000 less deaths per year from CHD. Trans fats are also linked to breast and colon cancer, atherosclerosis, elevated cholesterol, depressed immune system, and allergies.

Nitrates – form powerful cancer-causing agents in stomach; are found in smoked foods such as deli foods, cured meats, bacon, hot dogs, pepperoni, sausage, etc.

MSG – A dangerous excitotoxin that may cause headaches, itching, nausea, nervous system and reproductive disorders, high blood pressure; pregnant, lactating mothers, infants, small children should avoid MSG; allergic reactions common; may be hidden in infant formula, low fat milk, candy, chewing gum, drinks, over-the-counter medications. Look for the following ingredients that contain MSG:

Monosodium Glutamate	Calcium Caseinate
Hydrolyzed Vegetable Protein	Sodium Caseinate
Hydrolyzed Protein	Yeast Extract
Hydrolyzed Plant Protein	Textured Protein (Including TVP)
Plant Protein Extract	Autolyzed Yeast
Hydrolyzed Oat Flour	Corn Oil

Neotame – related to aspartame, but allegedly more toxic.

Olestra – this fat substitute causes gastrointestinal distress. Also lowers absorption of carotenoids, nutrients that lower our risk of cancer and other fat-soluble nutrients.

Potassium bromate – bromate causes cancer. Potassium bromate is used in bread making.

Sulfites – can cause dangerous allergic reactions – often found in wine as well as salad bars.

What food additives do you avoid?

5 Facts about DMAE

March 1, 2012 by DR. NICHOLAS PERRICONE • Comment

Dimethylamino Ethanol (DMAE), a natural occurring substance found in small amounts in the brain. DMAE is considered to be a precursor to acetylcholine, which is a neurotransmitter in healthy nerve signal conduction and function.
DMAE is considered to be a mood elevator. It also is credited with raising and improving cognitive functions such as memory and concentration.
DMAE is found in fish, salmon, and especially sardines (which is probably why fish is known as “brain food”)
DMAE promotes healthy skin in two ways: 1. It protects the integrity of cell membranes, the deterioration of which can lead to premature aging 2.
It helps to inhibit the manufacture of arachidonic acid, which can lead to wrinkles and aging of the skin. To diminish levels of arachadonic acid, you can take DMAE internally as a nutritional supplement, eat DMAE rich foods, or apply it in a topical formulation to the skin to decrease sagging and increase muscle tone.

To find anti aging treatments with DMAE for face and body please click here.