Tip of the Day:

Think spinach is only for Popeye? Not anymore.  Calorie for calorie spinach offers more health and anti-aging benefits than most other foods.

When you’re trying to get out the door in the morning, try this recipe next time instead of skipping breakfast. Easy and delicious

Easy Egg Scramble

Ingredients:

4 (cage-free) eggs
1/4 cup organic milk
1 tbsp. olive oil
3 medium sized shallots, chopped
1 clove garlic, diced
1/2 cup Parmesan cheese, grated
salt and pepper to taste

Preparation:

Whip eggs and milk in large bowl until combined well. In large skillet heat olive oil over medium heat and saute shallots until translucent, stirring frequently. Add chopped garlic and continue to saute until fragrant.

Pour eggs into skillet and cover with lid for 30 seconds. Remove lid and with large spoon stir egg mixture, making sure to scrap mixture off bottom of pan. Continue to cover and mix until scrambled to desired consistency. Serve hot with grated parmesan cheese and salt and pepper to taste.

Serves 4

As always, supplements are an important part of your daily routine – they keep your body supplied with essential nutrients. Click here to sign up and receive 10% off of your supplement purchases for the entire month of January.

Asian Crunch Salad with Grilled Turkey Tenderloin

This salad is a delicious meal made with a number of superfoods. The almonds are high in protein, fiber, calcium, magnesium, potassium, vitamin E and other antioxidants and phytochemicals. They are also an excellent source of healthy fats. The turkey is an excellent source of lean protein and the cabbage is a great source of dietary fiber and complex carbohydrates. Cabbage also instructs our genes to increase production of the enzyme that detoxifies the body—this could help accelerate the removal of dietary AGEs.

Ingredients

For Turkey Salad:

4 oz. natural turkey tenderloin
2 tbsp. Wild Oats Organic Asian Sesame Marinade
1/2 tsp. Olive Oil

For Asian-style Ginger Dressing:

1-1/2 tbsp. Olive Oil
1 tbsp. rice wine vinegar
1 tsp. low sodium soy sauce
1 tsp. fresh organic ginger, grated

For Salad:

2 Tbsp. organic green onions, diced
1/2 tsp. sesame seeds, toasted
1/2 cup organic napa cabbage, thinly sliced
1 small Organic Carrot, shredded
1 tbsp. organic slivered almonds, toasted

Preparation:

Marinate turkey in Asian marinade for 20 minutes. Heat grill pan over medium heat. Add 1/2 tsp. oil. Place turkey in pan. Sear each side for 5 to 6 minutes, or until the internal temperature reaches 165°F. Let turkey rest 5 minutes before slicing. In a bowl, whisk together dressing ingredients. Toss salad vegetables in dressing and top with turkey.

As always, supplements are an important part of your daily routine – they keep your body supplied with essential nutrients. Click here to sign up and receive 10% off of your supplement purchases for the entire month of January.

Tip of the Day:

Banish wrinkles and fine lines with vitamin C.

Whenever you need a burst of energy, try our PEP pick me up smoothie.

Pick Me Up PEP Smoothie

Ingredients:

1 cup unsweetened yogurt or kefir
1 tbsp Perricone MD PEP
½ cup mixed fruit combo — melon, berries, peaches, nectarines, etc.
Water to thin if needed.

Preparation:

Put in blender and blend until smooth.

This recipe is only limited by your imagination and the fresh or frozen fruit choices you have on hand.

As always, supplements are an important part of your daily routine – they keep your body supplied with essential nutrients. Click here to sign up and receive 10% off of your supplement purchases for the entire month of January.

Tip of the Day:

Today, take the stairs!

Asparagus and Spring Pea Toss

Ingredients:

2 lbs. organic asparagus
1 tbsp. sea salt
1 cup fresh organic peas, shelled
4 tbsp. Organic Unsalted Butter
1/3 cup Parmigiano-Reggiano Cheese, grated
2 tsp. lemon zest
2 tbsp. fresh mint, minced
sea salt and freshly ground black pepper

Preparation:

Fill a large saucepan half full of water. Add one-tablespoon salt and bring to a boil. Clean asparagus and break off woody ends. Cut into 1 1/2 inch pieces. Reduce heat to a simmer. Add asparagus and boil for 2 minutes. Add peas and cook 30 seconds longer. Drain and place in a bowl. Add butter, cheese, lemon and mint. Toss to coat evenly. Season with salt and pepper.

Serves 6

As always, supplements are an important part of your daily routine – they keep your body supplied with essential nutrients. Click here to sign up and receive 10% off of your supplement purchases for the entire month of January.

A plate of raw vegetables lightly dressed with lemon juice, garlic and a bit of olive oil offers great antioxidant protection.

Try this delicious recipe as part of your commitment to Start Fresh!

Three-Bean Salad

Ingredients

15 ounce can chickpeas
15 ounce can kidney beans
15 ounce can black beans
2 cloves garlic, minced
Juice of one freshly squeezed lemon
2 tablespoons extra virgin olive oil

Preparation

1. Mix beans together in a salad bowl
2. In a cup combine garlic, lemon juice and olive oil
3. Toss beans with dressing and serve

For easy and delicious variations, add bell peppers, red onion, celery, parsley or other seasoning.

Take the Start Fresh 28-Day Challenge and change your life! Click here for details.

We cannot store protein in our bodies. If you want to keep your face and body firm, toned, lithe and supple, you need to provide it with a fresh supply of high- quality protein every day. That’s three meals a day and two snacks.

Take the 28-Day Start Fresh Challenge and change your life! Click here for more details.

Water is a great weapon to put out the inflammation fire that consumes our youth. I drink at least eight glasses of water a day and urge my patients to do the same. Treat yourself to a delicious-tasting glass of spring water, there are many to choose from.

Cheers!

Take the 28-Day Start Fresh Challenge and change your life! Click here for more details.

Even the best-designed exercise program will fail if it is too difficult and inconvenient to follow. The Wrinkle-Free Fitness Program is designed to fit real lifestyles. Most of my patients balance demands – work, family, school, community. All these commitments require time and energy.

My exercise program is created to be an automatic part of your day and a constant source of renewable energy. I am not training my patients to be professional athletes or even weekend warriors. Exercise is one aspect of the Wrinkle-Free Program. My goal is to provide an accessible, enjoyable program that does not have to overwhelm you. Work gradually to achieve your personal best. I want to increase your strength and improve your health by using exercise to reserve aging and inflammation.

The Wrinkle-Free Exercise Program

Monday, Wednesday, Friday:

Warm-up:  5 minutes

Aerobics or Yoga:  20 – 30 minutes

Cooldown:  5 minutes

Tuesday, Thursday, Saturday:

Warm-up:  5 minutes

Weight Training:  20 – 30 minutes

Cooldown:  5 minutes

Sunday, relax!

Start the 28-Day Start Fresh Challenge and change your life! Click here for more details.

This revolutionary plan of action will empower you to firm your skin, tone your figure and improve your overall health! I have designed two weeks worth of daily plans, including menus, and suggested daily exercise. When you have finished the first fourteen days, repeat the daily plans from the beginning to complete the full, four-week program. Some of the menus indicate a range of protein serving sizes (for example 3 – 6 ounces). If you are larger, have more muscle mass and/or are physically active, you will use the higher amounts. For example, a lower amount of protein would be appropriate for a sedentary woman approximately 5’4’ tall and weighing 130 pounds.

As always, supplements are an important part of your daily routine – they keep your body supplied with essential nutrients. Click here to sign up and receive 10% off of your supplement purchases for the entire month of April.

Click here for contest details

Good luck!

The 28-Day Start Fresh Challenge

For a printable PDF of the 28-Day Menu, click here.

WEEK ONE

Day 1

Wake-up and immediately have an 8 oz. glass of water

Exercise for the day: Aerobics

Breakfast:
3 to 4 ounces smoked Nova Scotia salmon
½ cup slow-cooked oatmeal with 2 tablespoons blueberries
1 teaspoon slivered almonds
Green tea or water

Lunch:
4 to 6 ounce broiled turkey burger (no bun)
Lettuce and tomato
½ cup of three-bean salad (*chickpeas, kidney and black beans dressed with olive oil and lemon juice with a minced clove of garlic)

Afternoon Snack:
2 ounces sliced turkey or chicken breast
4 hazelnuts
4 celery sticks

Dinner:
2 – 6 ounces broiled salmon
1 cup lentil soup
½ cup steamed spinach
Green tea or water

Day 2

Wake-up and immediately have an 8 oz. glass of water

Exercise for the day: Weight Training

Breakfast:
Omelet made with 2-3 egg whites and one yolk
Sliced tomato
½ cup blueberries
Green tea or water

Lunch:
3 to 6 ounces smoked or grilled salmon
Green salad with tomatoes, cucumbers, red onion and 2 tablespoons chickpeas; dress with olive oil, lemon juice and garlic

Afternoon Snack:
½ cup cottage cheese
4 small black olives
4 endive spears

Dinner:
4 to 6 ounces baked or grilled halibut
1 cup Chicken-Vegetable Soup
Salad of romaine lettuce, chopped avocado, tomato, green onion and celery; dress with olive oil and lemon juice

Bedtime Snack:
2 ounces sliced turkey breast
6 whole almonds
2-inch wedge of honeydew melon

Day 3

Wake-up and immediately have an 8 oz. glass of water

Exercise for the day: Aerobics

Breakfast:
2 slices turkey bacon
6 ounces plain yogurt
½ cup strawberries
3 hazelnuts
Green tea or water

Lunch:
3 to 4 ounce can water packed tuna
1 cup sliced tomato and cucumbers
½ cup bean salad

Afternoon Snack:
2 ounces sliced turkey breast
4 almonds
1 small pear

Dinner:
4 to 6 ounces broiled filet of salmon (make 8 ounces and save 2 ounces for tomorrow’s bedtime snack!)
¼ cup green beans
Spinach salad with mushrooms, slice of red onion and ¼ cup chickpeas; dress with olive oil and lemon juice

Bedtime Snack:
2 ounces Grilled Chicken Breast
¼ cup raw cauliflower
4 black olives

Day 4

Wake-up and immediately have an 8 oz. glass of water

Exercise for the day: Weight Training

Breakfast:
1 slice of Canadian bacon to 2 slices of turkey bacon
2 poached egg whites and one yolk
½ cup slow-cooked oatmeal
½ cup blueberries
Green tea or water

Lunch:
4 ounces grilled chicken salad (with fresh dill, chopped red onion, garlic and olive oil)
½ cup steamed broccoli
½ cup strawberries
Green tea or water

Afternoon Snack:
2 ounces sliced turkey breast
4 cherry tomatoes
4 almonds

Dinner:
6 ounces broiled filet of sole or cod
8 Oven-Roasted Brussels sprouts with Apples*
Romaine lettuce salad with 2 ounces chickpeas; dress with olive oil, garlic and lemon juice

Bedtime Snack:
2 ounces salmon
2 tablespoons bean salad

Day 5

Wake-up and immediately have an 8 oz. glass of water

Exercise for the day: Aerobics

Breakfast:
4 ounces smoked salmon
½ cup slow-cooked oatmeal seasoned with cinnamon
2 teaspoons chopped almonds
2-inch wedge of cantaloupe
Green tea or water

Lunch:
4 ounces salmon salad (finely cubed salmon filet or canned salmon; dress with lemon juice, olive oil and dill)
A few leaves of romaine lettuce
½ cup lentil soup
Green tea or water

Afternoon Snack:
2 ounces sliced turkey breast
½ cup strawberries
4 hazelnuts

Dinner:
1 roasted chicken breast (remove skin)
½ cup grilled zucchini
½ cup Three Bean Salad

Bedtime Snack:
2 ounces cold filet of sole or cod
3 macadamia nuts
3 cherry tomatoes

Day 6

Wake-up and immediately have an 8 oz. glass of water

Exercise for the day: Weight training

Breakfast:
Omelet of 2-3 egg whites and 1 yolk with a few sliced mushrooms and a little spinach
1 slice Canadian bacon or 2 slices of turkey bacon
2-inch wedge of honeydew melon
Green tea or water

Lunch:
4 to 6 ounces broiled salmon
Caesar salad without croutons
½ apple

Afternoon Snack:
1 hard-broiled egg
½ cup sliced strawberries
3 almonds

Dinner:
4 to 6 ounces grilled halibut
Tossed Greek salad made with romaine lettuce, 3 black olives, 1 ounce feta cheese, ½ cucumber, 4 cherry tomatoes; dress with olive oil, lemon juice and a dash of oregano, mix to taste
Steamed or grilled asparagus
2-inch wedge of cantaloupe

Bedtime Snack:
2 ounces sliced turkey or chicken breast
4 macadamia nuts
Small peach or nectarine

Day 7

Wake-up and immediately have an 8 oz. glass of water

Exercise for the day: Relaxation/ Meditation

Breakfast:
3 to 6 ounces broiled salmon
½ cup slow-cooked oatmeal
2-inch wedge of cantaloupe
Green tea or water

Lunch:
Crabmeat salad made with a 6-ounce can of crabmeat, 1 chopped scallion, 1 chopped celery rib; dress with ¼ cup yogurt, juice of ½ lemon; serve inside ½ avocado
1 cup strawberries
Green tea or water
Afternoon Snack:
½ cup cottage cheese
4 almonds
1 apple

Dinner:
Grilled chicken breast
¾ cup roasted or sautéed mushrooms and sautéed zucchini or squash
Romaine lettuce salad, sliced tomatoes, fresh basil with 1 ounce grated Parmesan cheese; dress with olive oil and lemon juice, mixed to taste
½ cup fresh berries

Bedtime Snack:
2 ounces slices turkey breast
3 olives
1 pear

WEEK TWO

Day 8

Wake-up and immediately have an 8 oz. glass of water

Exercise for the day: Aerobics

Breakfast:
2 slices Canadian bacon, ham or turkey bacon
½ cup cottage cheese
½ blueberries
Green tea or water

Lunch:
3 to 4 ounces canned water-packed tuna
½ cup lentil soup
Romaine lettuce salad topped with chopped tomato and red onions; dress with olive oil and lemon juice
Green tea or water

Afternoon Snack:
2 ounces smoked salmon
2-inch wedge cantaloupe

Dinner:
6 ounces Scallops with Garlic and Parsley*
Mediterranean Chopped Salad* with ½ cup chickpeas
½ cup cooked green beans
Green tea or water

Bedtime Snack:
2 ounces sliced turkey breast
4 green olives
1 apple

Day 9

Wake-up and immediately have an 8 oz. glass of water

Exercise for the day: Weight training

Breakfast:
Egg white omelet made with 2 – 3 egg whites and one yolk (add a few mushrooms, if desired)
½ cup slow-cooked oatmeal
3 hazelnuts
Green tea or water

Lunch:
Scallop salad; dress with olive oil, lemon juice, chopped red onion and dill
½ cup three bean salad
Green tea or water

Afternoon Snack:
2 ounces smoked salmon
4 black olives
3 endive spears

Dinner:
6 ounces grilled salmon
½ cup black bean soup
Romaine salad dressed with olive oil and lemon juice
½ cup berries
Green tea and water

Bedtime Snack:
½ cup cottage cheese
½ cup strawberries
4 macadamia nuts

Day 10

Wake-up and immediately have an 8 oz. glass of water

Exercise for the day: Aerobics

Breakfast:
2 slices turkey bacon
1 cup plain yogurt
½ cup strawberries
3 almonds
Green tea or water

Lunch:
4 – 6 ounces grilled chicken
½ cup vegetable barley soup
Large green salad with sliced tomatoes
2-inch wedge cantaloupe

Afternoon Snack:
1 hard-boiled egg
2-inch wedge cantaloupe
4 almonds

Dinner:
6 ounces broiled flounder filet
Tricolor salad (arugula, radicchio and endive) with ½ cup kidney beans or soybeans; dress with olive oil and lemon juice
Sautéed spinach
Green tea or water

Bedtime Snack:
2 slices chicken or turkey breast
4 macadamia nuts
1 small peach

Day 11

Wake-up and immediately have an 8 oz. glass of water

Exercise for the day: Weight training

Breakfast:
4 ounces smoked salmon
3 ounces plain yogurt
1 tomato slice
¼ cantaloupe
Green tea or water

Lunch:
6 ounces canned crabmeat; dress with 1 tablespoon mayonnaise
½ cup lentil soup
Large Romaine salad; dress with olive oil and lemon to taste
Green tea or water

Afternoon Snack:
1 hard-boiled egg
4 cherry tomatoes
4 macadamia nuts

Dinner:
6 ounces roasted chicken breast
½ cup Manhattan clam chowder*
½ cup grilled eggplant topped with sliced tomato and 1 tablespoon grated Parmesan cheese
Green tea or water

Bedtime Snack:
½ cup cottage cheese
½ cup blueberries
4 hazelnuts

Day 12

Wake-up and immediately have an 8 oz. glass of water

Exercise for the day: Aerobics

Breakfast:
Scrambled eggs (3 eggs whites and 1 yolk) with a little chopped onion and green bell peppers
2 slices turkey bacon
2-inch wedge cantaloupe
Green tea or water

Lunch:
3-5 ounces of chicken salad (cubed chicken breast, mi with chopped red onion and celery, and dress with 1 tablespoon olive oil and lemon juice served on a bed of Romaine lettuce)
Sliced tomatoes
1 cup Chicken-Vegetable soup
Green tea or water

Afternoon Snack:
½ cup plain yogurt
½ cup blueberries
1 teaspoon chopped almonds

Dinner:
6 ounces grilled salmon
Salad of romaine lettuce, avocado and tomato; dress with olive oil and lemon juice
Grilled zucchini and mushroom kebabs
Green tea or water

Bedtime Snack:
2 ounces tuna salad (water-packed tuna mixed with onion, celery, pepper, mustard and a touch of mayonnaise, if desired)
4 almonds
1 pear

Day 13

Wake-up and immediately have an 8 oz. glass of water

Exercise for the day: Aerobics

Breakfast:
2 – 4 ounces smoked salmon
½ cup plain yogurt
1 tablespoon chopped walnuts
½ cup blueberries
Green tea or water

Lunch:
Grilled Chicken breast
Green salad topped with ½ cup white or navy beans
Steamed asparagus
Green tea or water

Afternoon Snack:
1 hard-boiled egg
2-inch wedge cantaloupe
4 macadamia nuts

Dinner:
6 ounces grilled bluefin or albacore tuna steak
½ cup grilled zucchini, eggplant, red onion or green bell pepper lightly drizzled with olive oil and sprinkled with 1 tablespoon Parmesan cheese
Tomato salsa (use fresh, if possible)
Green tea or water

Bedtime Snack:
2 ounces sliced turkey breast
4 green olives
4 cherry tomatoes

Day 14

Wake-up and immediately have an 8 oz. glass of water

Exercise for the day: Relaxation/ Mediation

Breakfast:
Omelet made with 2-3 egg whites, 1 yolk and a few sliced fresh mushrooms
½ cup slow-cooked oatmeal
1 teaspoon chopped almonds
2-inch wedge cantaloupe
Green tea or water

Lunch:
3 – 4 ounce canned water-packed tuna
Romaine salad made with ½ cup white beans, ¼ cup crumbled feta cheese, 4 cherry tomatoes, and slice 1 slice red onion; dress with olive oil and lemon juice
Green tea or water

Afternoon Snack:
1 slice turkey breast
4 hazelnuts
2-inch wedge cantaloupe

Dinner:
4 large shrimp, grilled, broiled or baked on skewers with mushrooms, onions and cherry tomatoes
½ cup Black Bean soup
Romaine lettuce salad; dress with olive oil and lemon juice
Green tea or water

Bedtime Snack:
½ cup cottage cheese
4 almonds
½ pear

Congratulations! Now that you have finished the first 14 days of the Perricone Start Fresh Program you should be feeling terrific and you skin must be glowing; many of my patients’ keep a journal of their progress you could do this too.

Now that the Start Fresh Program has started to work its magic on you, you should have the confidence and enthusiasm to repeat the two weeks you have just finished to complete the entire 28-Day Program. And by the time you have done that, you will be well on your way to being wrinkle-free for life!

* the asterisk indicates recipes that can be found on www.perriconerecipes.com

Warm-ups are necessary to send extra blood to the muscles and joints, so that they can be ready to take on the work of increased activity. Without warm-ups, the muscles are stiff. They can be easily strained and stretching will be uncomfortable – and that means pain. If you prepare your muscles for a workout, you will reduce the chance of injury and aches.

Cooling down is equally important, because you need to reduce your heart rate gradually, Abruptly dropping the heart from peak activity to inactivity may cause you to become light-headed, and can result in serious problems. Your muscles should be stretched again after working out so that they will relax.

Are you ready to move?