Don’t forget to email your ‘After’ photos  including a head shot with no makeup and an After’ body shot in athletic attire to facebook@perriconemd.com before 11:59PM PST February 8th, 2012. Photos must be straight on, white background and ample lightning. Please ensure your photos are taken in the same clothing and in the same pose as your before shot so we may accurately see your transformation. Uploads can be submitted at facebook@perriconemd.com and will appear in the Start Fresh 2012 Album. Please feel free to share your feedback on the diet!

Once we receive all the photos, we’ll sort through and select 9 winners:
GRAND PRIZE
Three (3) winners will each receive a 3 day, trip to The W in Hollywood, CA (1) $1000 Perricone MD shopping spree and (1) $150 gift card to Vital Choice.

2ND PLACE
Three (3) winners will each receive the Cold Plasma Collection of Cold Plasma Face, Cold Plasma Eye and Cold Plasma Body – a $340 value.

3RD PLACE
Three (3) winners will each receive a Skin & Total Body and a 30 day supply of Omega-3 soft gels.

Good luck!

Dr. Perricone recommends  Omega 3 supplements  derived from Wild Sockeye Salmon, a fish oil that is the purest and most powerful resource of Omega 3 and DMAE. It provides a multitude of health benefits while equally improving the health of skin. Omega 3’s are well known for helping to elevate mood, support healthy weight loss and maintain cardiovascular health.

Omega 3’s have also been demonstrated to:

• Accelerate the loss of body fat
• Reduce inflammation in all organ systems
• Improve attention span
• Stabilize blood sugar levels
• Lower insulin levels
• Create and maintain healthy serotonin levels
• Stop the roller coaster effects of the carbohydrate highs and lows
• Decrease appetite
• Increase radiance to skin
• Increase health of immune system
• Increase energy levels
• Decrease symptoms and severity of rheumatoid arthritis
• Reduce symptoms and severity of chronic skin conditions such as eczema
• Decrease cardiovascular risk

Dosage Recommendation: 3,000 mg per day of Omega 3 fish oil or as needed. Consult with your physician first.

For those who need to lose significant weight, Dr. Perricone recommends three 1000 mg capsules 3 times per day, (with meals) for a total of 9,000 mg per day. This higher dose needs to be approved by your physician.

Found in:

Omega 3
Skin & Total Body

Metabolic Formula Supplements

Foods to Enjoy: Cold water fish, raw nuts, extra virgin Olive and Coconut Oils, Flax and Chia seeds.

Omega 3 Fish Oil Tips:
To avoid any dietary side effects from the omega 3 fish oils, (such as belching or stomach upset) divide the dose into three. For example, if you are taking 3,000 mg per day of fish oil, take one 1000 mg capsule with a meal three times per day. If you opt for a higher dose, take 3 with each meal.

Always check with your primary healthcare professional before adding any supplement into your diet.

#2. Alpha Lipoic Acid (ALA)
Alpha lipoic acid is a superior anti-inflammatory that penetrates all portions of the cell because it is both fat and water soluble. In the metabolic cycle, alpha lipoic acid acts as a coenzyme in the production of energy by converting carbohydrates into energy (ATP). Alpha lipoic acid is the only antioxidant that can boost cellular levels of glutathione, the body’s most important antioxidant to overall health and longevity. In addition to its function as a powerful antioxidant/anti-inflammatory, alpha lipoic acid increases the body’s ability to take glucose into the cells. This increased sensitivity to insulin results in decreased blood sugar levels and accelerated weight loss.

Dosage Recommendations: 25 to 30 milligrams is adequate for a young healthy person. Dr. Perricone recommends anywhere from 200 to 400 mg of alpha lipoic acid per day to patients with specific health concerns and those who are seeking to lose body fat. Consult with your physician first.

Foods to enjoy: Because alpha lipoic acid is found only in trace amounts in food, it must be taken as a supplement.

Found in:
Skin & Total Body
Health & Weight Management
Metabolic Formula Supplement

#3: Astaxanthin
Astaxanthin comes from the microalgae haematococcus pluvialis, found in abundance in arctic marine environments. It’s a natural carotenoid (any of a class of yellow to red pigments, including the carotenes and the xanthophylls). Carotenoids are one of the most abundant molecules in the world and give nature it’s wide variety of colors—from carrots to flamingos. It is the most potent of all of the carotenoids—in fact it is 10 times stronger than beta carotene and 100 times stronger than Vitamin E.

Astaxanthin is an exceptional anti-inflammatory, making it an important component of the anti-inflammatory diet. Its ability to protect muscles and increase physical endurance is a wonderful asset for everyone needing to start and maintain a regular exercise program. Astaxanthin has been proven to cross the blood-brain barrier (see Carnitine below) protecting the brain, central nervous system and the eye.

It increases physical endurance and reduces muscle damage. It reduces eye fatigue and improves visual acuity. Astaxanthin also:

• Provides wrinkle reduction by internal supplementation.
• Reduces hyperpigmentation (better known as age spots).
• Provides cytokine regulation; inhibiting the expression of inflammatory cytokines and chemokines.
• Improves gastric health; and reduces infection/inflammation of H. pylori, spiral-shaped bacterium that can damage stomach and duodenal tissue, causing ulcers.

Dosage Recommendation: 2 mg each, per day. Consult your physician first.

Foods to enjoy: Wild Alaskan salmon, lobster, rainbow trout, shrimp, crawfish, crab, and red caviar

Found in:
Skin and Total Body

#4: Carnitine
Carnitine is a water soluble nutrient, similar to B vitamin, that allows us to convert fat into energy. Carnitine and its derivative, acetyl L-carnitine (see below) are two of the most important nutrients for weight loss. However, for carnitine to have optimum effect, there must be adequate essential fatty acids (such as omega-3s) present in the diet. Carnitine is critical for energy formation and an active metabolism. Small amounts of carnitine can be obtained from foods such as meats and dairy products, but to get an adequate supply, we must take carnitine supplements. Carnitine provides anti-aging benefits by enhancing energy production in the cell, which is needed for cellular repair. Studies have also shown that carnitine helps prevent muscle loss during illness and also prevents the muscle loss associated with aging, known as sarcopenia. Carnitine is protective of liver function and enhances and protects the immune system, especially under stressful conditions.

Dosage Recommendation: The recommended dose for an adult under the age of 30 without ill health or obesity is approximately 500 milligrams per day. For those who are obese or have other health problems, the recommendation is 1500 to 2000 milligrams per day, taken in 500 milligram doses 3 or 4 times per day.

Carnitine Tips

• Do not take carnitine in the evening as it may interfere with sleep.
• Carnitine may be taken with or without food.
• For better utilization of fat for energy take omega 3 fish oil with carnitine.

Foods to enjoy: grass-fed beef, dairy

Found in:
Health & Weight Management

Metabolic Formula Supplements

#5: Acetyl L-Carnitine
Like carnitine, acetyl-l-carnitine improves mitochondrial function, but to an even greater degree – because it can pass through the mitochondrial membrane. And like carnitine, acetyl-l-carnitine functions best when there is adequate dietary intake of omega-3 essential fatty acids. Both forms of carnitine are important in a weight loss regimen because they act as natural anti-inflammatories, they aid in transportation of fats into the mitochondria to be burned. They also enhance the sensitivity of insulin receptors, helping to decrease blood sugar and circulating levels of insulin. As we have learned, high levels of insulin are inflammatory and ‘lock’ our body fat in place.

Dosage Recommendation: 500 milligrams per day; however, individuals on a weight loss program may take up to 1500 milligrams of acetyl-carnitine daily. Consult with your physician first.

Acetyl-l-Carnitine tips:

• Carnitine and acetyl-l-carnitine are not to be used by people with bipolar disease (manic depression) or those who are susceptible to seizures (epilepsy) unless recommended by their physician.
• Do not take acetyl-l-carnitine after 3 PM to prevent any difficulties with sleeping.
• Exercise naturally increases our levels of acetyl-l-carnitine, however, if we are obese, over thirty, or have other health problems, it will not raise them to therapeutic levels; therefore supplementation is necessary.
• Acetyl-l-carnitine may be taken with or without food.
• For better utilization of fat for energy take omega 3 fish oil with carnitine.

Found in:
Health & Weight Management

Metabolic Formula Supplements

#6: Conjugated Linoleic Acid (CLA)
CLA is a fatty acid that is found in many of the foods we eat. At one time, beef and lamb were exceptional sources; however when their diet was changed from grass to grain, levels of CLA dramatically decreased in meat and dairy products. CLA is also a powerful aid in prevention and treatment of obesity. When taken in effective doses, CLA decreases body fat, especially in the area of the abdomen.

In addition to the antioxidant, anti-inflammatory and insulin-sensitizing actions of CLA, many studies show that CLA helps prevent muscle loss and weakness associated with aging and disease. This is one of the reasons CLA has long been a favorite supplement of athletes and body builders.

CLA Tips:
When take with sesame seeds, the effects of CLA are enhanced.

• The average diet provides no more than a gram (1000 mg) of CLA per day.CLA may be taken with meals

Dosage Recommendation: 1,000 mg, up to a maximum of 4,000 mg per day, taken in 1 or 2 doses. Consult with your physician first.

Foods to enjoy: grass-fed meats and dairy.

Found in:
Health & Weight Management

Metabolic Formula Supplements

#7: Coenzyme Q10 (CoQ10)
Coenzyme Q10, also called ubiquinone, is a powerful antioxidant/anti-inflammatory with many benefits for treating and preventing obesity. It acts similarly to acetyl-l-carnitine in that it assists in energy production within the mitochondria. Energy production declines as a cell ages, and that means that the cell’s ability to repair itself also declines. Working synergistically with acetyl-l-carnitine, carnitine, and alpha lipoic acid in the mitochondria, CoQ10 enhances the metabolism, giving us greater energy and endurance, and a greater ability to lose body fat, while preventing the energy decline seen in aging cells. CoQ10 also works synergistically with other antioxidants to elevate cellular levels of vitamins C, E, and glutathione and to help regulate blood sugar and enhance insulin sensitivity. CoQ10 also maximizes the burning of foods for fuel, helping to normalize fats in our blood.

Dosage Recommendation: Dr. Perricone recommends a minimum of 30 milligrams per day. For those with health problems, under the supervision and recommendation of their physician, up to 300 milligrams per day. About three weeks of daily dosing are necessary to reach maximal serum concentrations of CoQ10. Consult with your physician first.

CoQ10 Tips:

• This supplement should be taken by anyone over 40, as tissue levels of CoQ10 decrease as people get older.
• CoQ10 supplementation is of particular importance for women because they tend to have lower levels than their male counterparts.
• CoQ10 is best taken with food.

Foods to enjoy: Although CoQ10 can be found in small amounts in fish such as sardines or salmon, as well as in nuts, I recommend supplementation for optimal anti-aging and weight loss benefits.

Found in:
Health & Weight Management

Metabolic Formula Supplements

#8: Chromium
Chromium is a critical nutrient in our effort to control and reduce excess body fat. It’s an essential nutrient required for normal sugar and fat metabolism. Chromium is important for energy production, and also plays a key role in regulating appetite, reducing sugar cravings, and lowering body fat. By supplementing our diets with chromium, we can effectively lower blood sugar and insulin levels—the key to the anti-inflammatory weight loss diet.

Dosage Recommendations: Dr. Perricone recommends 100 micrograms (mcg’s.) per day for the average person over 40 and up to 200 mcg’s per day for those on The Perricone Weight Loss Diet. Always consult your physician first.

Chromium Tips:

• Chromium absorption is made more difficult when milk, as well as when foods high in phosphorus are eaten at the same time.
• Don’t take chromium with foods rich in phytic acid (unleavened bread, raw beans, seeds, nuts and grains and soy isolates) as this may decrease its absorption.
• The recommended type of this supplement is Chromium Polynicotinate.

Found in:
Health & Weight Management
Skin & Total Body

Metabolic Formula Supplements

#9: Gamma Linolenic Acid (GLA)
GLA is an important omega-6 essential fatty acid. GLA can increase the metabolic rate, an effect that causes the body to burn fat, resulting in weight loss. The average American diet causes a deficiency of GLA because of the large amounts of trans fatty acids, sugar, grain-fed red meats and dairy products that are consumed.

Dosage Recommendation: Dr. Perricone recommends 200 to 400 mg of GLA per day—one to two 1000 mg of Borage Oil. Always consult with your physician first.

Foods to enjoy: GLA is very difficult to find in the diet, but is found in high amounts in borage, black current, and evening primrose oils.

Take GLA with meals to increase absorption.

• GLA improves cell sensitivity to insulin, reducing our chance of developing diabetes, heart disease and excess body fat.
• Take GLA with meals to increase absorption.
• Borage oil is the richest supplemental source of GLA.
• As with Omega-3 fish oil supplementation, results do not happen overnight and may take up to six months. Don’t let this dissuade you from adding this vital essential fatty acid to your diet as soon as possible.

Found in:

Health & Weight Management
Metabolic Formula

#10: Dimethlaminoethanol (DMAE)
DMAE is a naturally occurring nutritional substance with powerful anti-inflammatory properties. DMAE is important in the production of neurotransmitters, especially acetylcholine, which is essential in the communication from one nerve to another and between nerves and muscles. In order for your muscles to contract, the message must be sent from your nerves to your muscles via acetylcholine. DMAE also has membrane stabilizing effects and can also help reduce body fat, most likely from its activity as a precursor to acetylcholine as well as its anti-inflammatory activity. Taking DMAE as a supplement will not only improve your cognitive function, it will help increase skin firmness and muscle tone.

Dosage Recommendation:  Dr. Perricone recommends 50 to 100 milligrams per day. For certain therapeutic uses, such as lowering cholesterol, larger doses may be recommended. As always consult your physician. Always consult with your physician first.

DMAE Tips:

• Taking DMAE as a supplement will not only improve your cognitive function, it will help increase skin firmness and muscle tone.
• For optimum beauty benefits, apply a topical formulations containing DMAE to face, neck and body.
• It is thought that DMAE can make epilepsy and bipolar depression worse; thus, it is advised that those with these health problems avoid DMAE.
• DMAE can also be over-stimulating for some people, perhaps causing muscle tension or insomnia, so individuals experiencing such difficulties are advised to discontinue use of DMAE.
• Take with meals for optimum effect.

Foods to enjoy:  Cold water fish

Found in:

Health & Weight Management

Skin & Total Body

Metabolic Formula

However, did you know that despite eating a diet rich in Omegas and supplementing with Omega-3′s, that you could be preventing your body from absorbing them due to an imbalanced ratio of Omegas?

Omega-6′s are abundant in Western diets and in excessive levels inhibit the body from ‘using’ its healthy Omega-3 stores.   Omega-6′s are found in refined vegetable oils which are used in many processed snack foods, cookies, crackers, sweets and in fast food. Soybean oil alone is now used so widely in fast foods and processed foods that an estimated 20% of the calories in the American diet come from this single source.

It is believed that humans evolved with a 1:1 ratio of omega 3 to omega 6.  It is now believed that the Western diet is 15:1 or significantly greater with the omega 6 intake far surpassing the omega 3 intake.  To prevent inflammation, disease and to look and feel your best, take care to drastically limit your intake of omega-6, eliminate processed foods and all refined vegetables oils other than extra virgin olive and coconut oils while increasing your intake of  omega 3’s.

Have you considered your dietary ratio of Omega-3 to Omega-6? 

This elegant and simple recipe from Forever Young contains two superfoods- salmon and watercress- as well as the anti inflammatory all star spice, cinnamon.

Serves 8
Ingredients

• 1/4 cup fresh orange juice
• 2 tablespoons plus 1 teaspoon olive oil
• 2 teaspoons fresh thyme leaves
• 2 pounds wild salmon fillets
• 1 tablespoon mild smoked paprika
• 1 teaspoon Saigon cinnamon (available at most supermarkets)
• 1 teaspoon grated orange zest
• 1/2 teaspoon sea salt
• 3 bunches B&W watercress

Preparation

1. Mix the orange juice, the 2 tablespoons oil, and 1 teaspoon of the thyme in a small bowl. Place the salmon in a large glass baking dish, add the marinade, and turn to coat well. Cover and refrigerate for 30 minutes.
2. Preheat the oven to 400F. Line a baking dish with foil and grease the foil.
3. Mix the paprika, cinnamon, orange zest, sea salt, and remaining 1 teaspoon thyme in a small bowl.
4. Remove the salmon from the marinade and place it in the prepared baking dish; discard any remaining marinade. Rub the smoked paprika mixture evenly over the salmon. Roast in the oven for 10 to 15 minutes, or until the fish flakes easily with a fork.
5. Wash and trim the watercress. Heat the remaining teaspoon oil, add the watercress, and cook, stirring, for 2 minutes or until wilted. Serve the salmon over the watercress.

For more anti aging recipes, please go to the Start Fresh Menu.

• Decreased blood sugar and circulating insulin levels.
• Blocked absorption of fat and sugar into fat cells
• A reduction in the actual size of the fat cells (one reason people gain weight as they age is that their fat cells literally become fatter)
• Aids in prevention of muscle loss and weakness associated with aging and disease
• Preserves lean muscle mass

For more information on CLA, please read Chapter 3 of Forever Young.

• Transverse plank
• Three legged plank
• Alternate arm and leg

What are your questions for Wini about core strength?

Ingredients

• Two 14-ounce cans reduced-sodium chicken broth
• 1/4 cup rice
• One 14-ounce can artichoke hearts, drained and rinsed
• 2 large eggs, at room temperature
• 2 to 3 tablespoons fresh lemon juice, to taste
• 1 1/2 tablespoons chopped fresh dill
• 4 cups packed (2 bunches or bags) B&W watercress (a few sprigs reserved for garnish, the remainder cut into 2-inch pieces)
• 1/8 teaspoon freshly ground pepper

Preparation

1. Combine the broth and rice in a large saucepan and bring to a boil over high heat. Reduce the heat to a simmer and cook, uncovered, until the rice is very tender, about 15 minutes.
2. Place the artichoke hearts, eggs, and lemon juice in a blender and puree. With the machine running, ladle about half of the rice mixture through the opening in the cover, and puree until smooth. (Use caution when pureeing hot liquids.) Return the pureed mixture to the saucepan and cook, stirring constantly, until an instant-read thermometer registers 160F, reducing the heat as necessary to prevent the soup from boiling.
3. Stir in the dill, watercress and pepper. Garnish with the reserved sprigs of watercress.

For more Start Fresh recipes, please click here.

• Watercress is a cruciferous vegetable. Population studies associate an increased intake of these types of vegetables with reduced risk of cancers, including breast and prostate
• 80 grams of watercress, one cereal bowl full, provides one of the “at least 5 a day” portions of fruit and vegetables
• Watercress is high in folic acid which makes the herb especially beneficial for pregnant women. It was a staple recommendation for pregnant women in the early 1900’s.

Watercress also boasts a host of beauty-enhancing benefits. According to the famed 17^th century English herbalist, Nicholas Culpepper, recommended this bitter herb to “free the face” from blotches, spots and blemishes. When consuming watercress regularly, people will find truly radiant and clear skin. In fact:

• Watercress is useful in treating skin eruptions like eczema, rashes and skin infections
• As a low-calorie vegetable, watercress may plan an important role in weight management. 85% of watercress calories are in the form of protein
• Watercress is an effective diuretic to banish bloat

Check back tomorrow for a wintry soup recipe found in the 28 Day Diet that incorporates watercress and another powerful detoxifying vegetable.

Which health or beauty benefits of watercress interest you most?

We all know that Omega 3′s are cardio protective—but they also do much more to preserve the look of youth.

Dangerous anabolic steroids are used by professional athletes to enhance their performance, high school boys in order to “bulk up” and improve their athletic abilities, and young girls and women in their quest to be thin and to achieve the “sculpted” look. But what steroid users don’t know is that omega-3 essential fatty acids can deliver the effects they want—without dangerous side effects.

Anti-aging benefits of Omega 3 fatty acids include:

• significantly improve athletic performance
• make muscle cells stronger and more efficient
• build muscle
• burn body fat
• block the gene that codes for fat storage

What are the principal sources of Omega 3′s in your diet? Do you take an Omega 3 supplement?

Click here to watch Wini demonstrate half moon pose.

As Wini says, “The practice of moving in half moon pose requires strength, balance, mobility and coordination.  Practice moving into the pose, it is in the practice of skillful movement that we can increase mobility, strength, balance and coordination.”

What questions about restoring strength and mobility do you have for Wini?