Tag Archives: acne

Dealing with the Aftermath of Acne

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Amber B., winner of our Ultimate Routine Contest. Working in the beauty industry, Amber had been exposed to many skincare brands. When it came to clearing up her stubborn acne, she turned to Perricone MD. She started with Dr. Perricone’s book,  Skin Clear and started following the anti-inflammatory diet. To her delight, her acne started to disappear and her once red skin was much calmer. Now that her breakouts were under control, Amber wanted to work on her enlarged pores, oily skin and past acne scars and that’s when she found the Intensive Pore Minimizer and Intensive Pore Treatment.

Here are Amber’s Tips for keeping down the stress that can aggravate acne and sticking to the anti inflammatory diet.

1) Write a positive mantra on your mirror, the one you use most often. Even if you aren’t actively thinking, ”I’m beautiful” your brain reads it and it releases positivity.

2) Keep dark chocolate on hand. This helps so you don’t slip up on pro-inflammatory candies and sweets, and you’re left with less guilt. Make sure the chocolate is more than 72% cocoa.

3) Buy a BPA free, sturdy plastic bottle, and fill with spring water. This will help you be more accountable for your water intake, and you’ll know EXACTLY how much you’ve had, and if you need to play catch-up!

5) Add a dash of turmeric to dressings, soups and veggies for super anti-inflammatory benefits. Turmeric adds flavor, vivid color, and taste to bland foods too.

6) Eating out-this one can be hard. Try and check the menu online before hand to be prepared and don’t just quickly order bad foods last minute. Ask for items without sauce or butter and salt and have them add herbs. Herbs are a staple of the anti inflammatory diet.

7) As for the Market: stick to the outside perimeter as much as humanly possible. Most of the fresh fruits, vegetables and non-processed foods are out that way!

8) If you have issues with family or roommates who live with you and don’t eat the way you do now, don’t let them sabotage you doing something great for yourself and your skin. Get your own little pantry. Keep all your snacks and munchies here, and perhaps have a fruit basket in it too :D

10) HUGS! That’s right, hugs. They release endorphins. Endorphin’s make you happy and make you less stressed, less stress, equals more GLOW! Now get to huggin’-whether it’s a friend, neighbor, family or even your dog.

What are your tips for sticking to your healthy skin routine? Visit this page for more acne related resources.

 

The Pore Treatment that Works

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True or false: You can change the size of your pores.

The answer: False. However, you can treat the causes of enlarged pores, which will keep pores cleaner.  Refining skin gradually with actives that deeply, yet gently, clean pores is the fastest way to help them appear significantly smaller in the shortest period of time- in fact, just two weeks is enough time to see a clear difference.

Here is a before and after photo contributed by a Natalie S., 38 after just two weeks of usage.

You can see clearly that Natalie’s skin appears less red and more even. The shine of her skin looks more like a glow and perhaps most striking of all is the refined texture of her skin. The consumer studies around the Intensive Pore Treatment proved exciting because they showed that this treatment can:

  • be used on all skin types
  • has anti-aging benefits since it’s formulated with DMAE, an antioxidant-like nutrient renowned for its ability to restore elasticity to aging skin, by helping to reinforce the cell wall.
  • has anti-bacterial, anti-acne properties since Alpha Lipoic Acid kills the bacteria that causes acne.

Here are more consumer usage studies:

Pores Minimized

  • 83% agreed they noticed a reduction in the appearance of their pores; pores looked smaller and more refined
  • 89% agreed their pores looked tighter and less stretched out

Oil Production Controlled

  • 95% agreed skin looked less oily and shiny; matte finish
  • 93% agreed skin appeared de-greased yet hydrated
  • 86% agreed their skin looked and felt less congested; less debris
  • 88% agreed their skin remained shine-free at the end of the day

Skin Firmed

  • 93% agreed that their skin looked and felt firmer; more elasticity
  • 93% agreed the “sagging wall” on their pores appeared tighter

*Based on 2 weeks application, morning and evening.

What results have you seen with an alpha lipoic acid based treatment?

Apples and cinnamon 2

The ABC’s of Stabilizing Blood Sugar

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The following 3 foods are ideal in stabilizing blood sugar. Enjoy them several times per week as part of the anti inflammatory diet.

Apples: While apples do have significantly higher levels of sugar than berries, they’re actually incredibly effective at stabilizing blood sugar due to their high fiber content and a unique phytonutrient called phloretin which is only found in apples.

Beauty bonus: Apples contain the antioxidant Quercetin, which helps strengthen skin and clear blemishes on acne prone skin.

Beans and lentils: Legumes in general raise blood sugar very slowly- and even can help moderate the blood sugar response to the next meal you eat, whether it includes beans or not. Fiber-rich, beans and legumes also contian a substance called resistant starch (RS), which are fiber-like carbohydrates that increase the rate at which the body burns or oxidizes fat.

Beauty Bonus: Beans contain a variety of nutrients such as  fiber, magnesium and protein which help neutralize the damaging compounds that harm your skin and prevent skin damage and signs of aging.

Cinnamon: The USDA have found that cinnamon helps stabilize blood sugar. They phytonutrients responsible for cinnamon’s effect on blood sugar are the flavon-3-ol polyphenol class of antioxidants, which enhance the stabilizing effect of insulin on blood sugar and decrease insulin resistance.
Beauty Bonus: Cinnamon has powerful antimicrobial and antibacterial capabilities.
What are your favorite anti-inflammatory foods for controlling blood sugar?

Beauty Secrets: Deep Pore Cleansing

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A nationally renowned Esthetician, today’s guest blogger, Sueane Mun is also endowed with an all-encompassing interest in holistic health.  She brings to the Perricone MD Flagship Store over a decade of professional experience in the fashion & beauty industry combined with rigorous training in the Eastern Healing Arts.

Being located amidst all the hustle and bustle of New York has its advantages, but it can take a toll on our skin! Car exhaust, pollution and other environmental toxins can build up on our skin leading to dull, congested complexions. It’s no wonder that one of our most popular facials we offer at the Flagship is the Deep Pore Cleansing Facial. Here are some secrets for a deep pore cleanse at home:

  • Smart exfoliation: I’m a huge fan of the Cleansing Treatment Bar which contains Glycolic acid. Glycolic acid helps to dissolve the debris in pores and gives a beautiful clarity to the skin. With the Cleansing Treatment Bar, you get both a deep cleansing and exfoliation in one step. This is much more effective than a scrub that merely scratches the skin’s surface.
  • Decollete Neglect: I see this often. Don’t forget to pay attention your neck and chest! These areas show skin blemishes and aging just as much as your face does.
  • Cleanser and a Mask: you can actually leave the Cleansing Treatment Bar on for a few additional minutes as a deep pore cleansing mask.
  • Steam Wisely: If you choose to steam at home, do so for no more than 5-10 minutes. Otherwise, hopping in the shower with a mask on will provide similar benefits.
  • Don’t abuse the brush: Not everyone needs a cleansing brush. If you have active acne, they can actually spread the bacteria causing more breakouts. If you have a Clarisonic, ensure that you are using the appropriate brush head for your skin type and do not push the brush into your skin.

 

What are your tips for a deep pore cleanse? Visit this page for more acne related resources.

The Hormone – Acne Connection

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istock_ropeknotAcne is a heartbreaking and disfiguring disease that can (and does) strike at almost any age. About the only groups immune are pre-adolescent children and senior citizens.. On the website of the American Academy of Dermatology, they list the age of approximately 2 to 6 years of age as an “acne free zone, during with acne vulgaris rarely occurs.

Even newborn infants can develop acne, possibly due to hormonal changes as the fetus develops.  So you can see that very few of are immune to acne!

Despite this fact, acne is firmly ensconced in our consciousness as an adolescent disease. Throughout the past decades both the advertising and the treatments have been almost exclusively directed at this age group. Television and magazines are rife with images of teenage angst peering at itself in the mirror as they try to cover up their unsightly blemishes.

However, as any dermatologist can tell you, this is only half of the story.  Acne affects almost as many women in their late twenties, thirties and forties, as it does adolescents.  My waiting room is frequently filled with both groups eager for acne treatment.  And yet we need to develop an entirely new bag of tricks for adult acne treatment in women.  To begin with, a woman is unique, and an older woman is even more unique in many different ways—and all of them may coalesce to bring about the onset and flare-ups of acne.

Women have very  different skin types from adolescents, in fact, they almost at opposite ends of the spectrum.  This makes the appropriate treatments for adolescents unacceptable for adult women.

Because of the changes in hormones during the mid-cycle of the menstrual period, sebaceous glands can be affected.  While there is controversy as to the effects of estrogen and progesterone, we do know that altering the hormone status to prevent hormonal surges can be therapeutic to some women.  I believe that estrogen acts as a natural anti-inflammatory and exerts a systemic anti-inflammatory effect that is helpful to the skin. Many oral contraceptives have an androgen effect on the body, causing it to become more acne prone.  Other drugs that have a higher level of estrogen will balance the surges of progesterone.   Some physicians believe that taking oral contraceptives on a regular basis is helpful to women with acne.  I believe, however, the most effective and safest course of treatment is to control our hormonal surges and acne flare ups through an anti-inflammatory diet and anti-inflammatory supplements.  Both work systemically to heal and balance the body.

How are you currently dealing with your acne flare-ups?

Women, Stress, and Acne

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Today’s blog is inspired by an interview request I received from the UK concerning the significant rise in adult women visiting their dermatologist for acne. It is absolutely true that our hard economic times, and the general ‘bad’ news coming from all sectors, internationally as well as domestically, is contributing to a major increase in acne flare ups.

Stress is a proven precipitator of acne. Yes, men also suffer from stress, but because of their hormonal differences, adult women are much more adversely affected. Recent statistics from the American Dermatology Association report that the median age for patients suffering from acne has been gradually increasing. Earlier it used to be 20.5 years, whereas now it is approximately 26.5 years or age. More than 17 million adults are diagnosed with acne in the US, of which 50 % are adult women and 25% are adult men.

It is a sad but true fact that acne often rears its ugly head at the most inopportune times possible. Acne has an uncanny knack for flaring up just in time for that big date, job interview, wedding day or other special event in our lives. This happens with alarming frequency – far too often in fact to chalk it up to “bad luck” or coincidence. There is a physiological reason for these untimely flare-ups and its name is stress.

Of all of the physical conditions we experience, stress is the most deadly. Many circumstances create stress in our daily lives. Arguing with family, friends or colleagues, not getting enough sleep, worrying, working too hard or even playing too hard can all create stress. Weekend warriors, who try to make up for a week of inactivity by spending hours engaged in strenuous physical sports, raise their stress levels to an unhealthy degree. Any activity that is practiced without moderation can lead to a stress response. This is extremely important to remember if you hope to gain control of your acne flare-ups.

For those of you familiar with my work in the anti-aging field, you know that elevated levels of the hormone, cortisol (also referred to as the ‘death’ hormone) are very destructive to the body. Elevated cortisol levels cause an increase in blood sugar. This in turn causes an instant response from our cells as they enter an extreme pro-inflammatory mode. Because acne is a systemic, inflammatory disease, any increase in inflammation will result in an increase in the length and severity of the outbreak.

Mars vs. Venus, Androgens and Acne
When our blood sugar and insulin levels rise, whether from a poor diet or from stress, we experience a serious increase in inflammatory chemicals at a cellular level. This causes inflammatory diseases such as acne to worsen dramatically. Cortisol and other adrenal steroids can act as androgens and stimulate the sebaceous (oil) glands resulting in a flare-up of acne. Although men are affected by stress and pro-inflammatory cortisol response, women suffer from both the pro-inflammatory cortisol-sugar-insulin connection, as well as the effect of the male-type hormones. Men are not affected from high levels of androgens in the same way that women are. Women are most susceptible to adrenal hormone stimulation because most of the women’s androgens are synthesized in the adrenal glands. The stimulation of the oil glands results in changes such as the clogging of the pores and increased secretion of pro-inflammatory fatty acids. These pro-inflammatory fatty acids release the chemical messengers known as cytokines, and so the inflammatory fire is fed. Men with high levels of androgen circulating do not suffer from the androgen affect like women.

The Top Ten

But the news is not all bad. We can learn how to lower cortisol levels and stop acne before it starts. Follow these simple rules and you will enjoy lowered stress levels, increased energy, elevated moods and sense of well-being and clear, radiant skin.

1. Follow the anti-inflammatory diet,
2. Make sure that you get enough sleep
3. Try to minimize stress in your life
4. Don’t drink coffee. Coffee contains many organic acids which affect our blood sugar and cortisol levels. It is not specifically because of the caffeine because you can drink a cup of decaffeinated coffee at 8 AM and your cortisol levels will still be measurable at 10 PM –the same effects as a cup of regular coffee.
5. Set aside time for meditation, prayer or a walk in Nature. It is a well- established fact that people who do this have significantly lower cortisol levels. Long term benefits include keeping our skin clear, maintaining a healthy immune system and preventing age-related diseases, such as diabetes, cancer or cardiovascular disease
6. Consider learning some simple Yoga exercises. Substitute green tea for coffee.
7. Make sure that there are plenty of essential fatty acids in your diet because essential fatty acids can decrease cortisol levels.
8. Take nutritional supplements including alpha lipoic acid, zinc, DMAE, pantothenic acid.
9. Add essential fatty acids such as borage and evening primrose oil which are rich in linoleic acid. Acne sufferers have a low concentration of linoleic acid in their sebum and the levels decrease as the acne increases.
10. Adopt a loving, non-judgmental pet

I have often wondered how so many of Hollywood’s most stunning faces manage to have such clear complexions, given the high level of stress in the entertainment industry. The answer may be that a great many of them are huge pet lovers. Think Oprah, Jessica Alba, Heidi Klum, Rachael Ray, Paula Abdul, Jessica Biel, Julia Roberts, Demi Moore, Elizabeth Taylor, just to name a few. Perhaps this is the ideal ‘prescription,’ for beautiful, luminous, acne-free skin.

As an active researcher, I welcome your comments and suggestions.


View PerriconeMD acne products here

28 Day Acne Program

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You can say good-bye to acne forever and enjoy a happier, healthier, more productive life in the process.  I’ve designed an effective plan that combines good old fashion sense with up to the minute medical information.

Follow the 28 day acne-free diet program, take the appropriate nutritional supplements and use recommended topicals.  Avoid coffee, excess alcohol and tobacco, as well as sugary and starchy foods.  Exercise in moderation, practice stress-relieving and relaxation-inducing techniques and give yourself the gift of a good night’s sleep.

Important Tips

PROTEIN FIRST

Always remember to eat the protein first at every meal.  It may seem odd to eat your fish before your soup, but doing so will ensure that you will avoid a glycemic response from your meal.

SALMON
Salmon is a major component of the both the Three – Day and the Twenty-Eight plan.  The reason is simple.  Salmon is very high in protein and also essential fatty acids.  Salmon also contains DMAE, which increases skin health, tone and radiance.

ESSENTIAL FATTY ACIDS

Omega 3 Essential Fatty Acids are very important in treating and preventing acne.  In addition to eating plenty of cold water fish such as salmon, sardines, anchovies, etc add flax seed to you diet as another high quality source of the omega 3s.  Flaxseed can be purchased in any natural food store and should be stored in the freezer.  Buy a small food grinder such as those used for grinding coffee beans, nuts, etc.  Grind up a cup at a time and keep stored in the freezer.  You can then sprinkle 1 or 2 tablespoons on oatmeal, yogurt, berries, etc.  They have a delicious, nutty taste.

•    Please refer to the recommend food lists—the “good” foods can all be used interchangeably with any foods found here in the 28 day program. The complete food list can be found in The Acne Prescription book.
•    I have included many recipes in the menus listed below by award-winning Executive Chef Bernard Guillas—however feel free to mix and match—what is listed below is a guideline.  Use Chef Bernard’s recipes at will—all are wonderful and great for the skin.  Most of the recipes from Chef Bernard serve six.  When I suggest 4 – 6 oz of  chicken or fish that is a one person serving
•    Eat plenty of vegetables such as garlic and onions, broccoli and dark greens.  Fresh herbs such as oregano are also anti-oxidant rich
•    Make sure to include foods such as yogurt for the probiotics which are very beneficial for treating acne.
•    I have included something new and exciting in this program –PomWonderful™ pomegranate juice and PomWonderful™ pomegranate extract.  This slightly tart delicious fruit juice is very high in antioxidants.  A special treat can be had by adding one tablespoon of the concentrate to your yogurt.
•    Although we have included a number of delightful gourmet recipes, please also remember that 4-6 oz of baked, grilled or broiled fish or chicken breast lightly brushed with olive oil makes a simple and delicious lunch or dinner.  Add a tossed dark green leafy salad dressed with olive oil and lemon juice, a vegetable from the list of good carbohydrates and you have a healthy meal with a minimum of time and effort.  Buy your eggs at the natural food store or the health food department of your supermarket because there are eggs that are very high in the omega 3 essential fatty acids now available.
•    When baking or grilling fish or poultry, lightly brush first with olive oil
•    Feel free to substitute tofu or tempeh for fish or chicken—however if possible try to eat Alaskan salmon in some form (canned, frozen or fresh) at least three times a week for its incomparable benefits to your skin
•    Instead of rice use barley or whole oats—they make a great substitute for rice—and can be used in risotto’s, soups, stir fry’s, etc. –anywhere you would normally use rice.or other grains.
•    Green tea is a refreshing beverage whether hot or iced.  Fresh lemon is an added plus for both flavor and anti-oxidants.  Research has shown that green tea contains compounds that help us metabolize fat as well as encourage feelings of well-being

Week One
Day 1—Monday

Wake-up with an 8 oz.  glass of water
Exercise for the day Yoga

Breakfast:

  • 3 to 4 ounces Smoked Nova Scotia salmon
  • ½ cup slow cooked oatmeal
  • l teaspoon slivered almonds
  • 8 oz Green tea or water

Lunch:

  • 4 to 6 ounce turkey burger (no bun)
    Lettuce and tomato slice
  • ½ cup three-bean salad* (chickpeas, kidney and black beans dressed with olive oil and lemon juice with a minced clove of garlic)  served on a bed of cabbage leaves
  • 8 oz  water

Snack:

  • 6 oz. plain yogurt mixed with 1 tablespoon
  • PomWonderful™ Pomegranate extract
  • 8 oz. Water

Dinner:

Bedtime:

  • 1 hardboiled egg
  • 2 celery sticks
  • 3 Brazil nuts
  • 8 oz. Water

DAY 2—Tuesday

Exercise for the Day: Yoga
Wake up with 8 oz. glass of water

Breakfast:

Omelet made with 2 whole eggs
Sliced tomato
½ cup of blueberries topped with 3 chopped almonds
8 oz green tea or water

Lunch:

  • 3 to 6 ounces grilled salmon or substitute on small can of salmon
  • Salad made with 1 cup romaine lettuce lettuce, one small sliced tomato, cucumber, and red onion, 2 tablespoons chickpeas dressed with olive oil, lemon juice, and garlic
  • 1 small apple
  • 8 oz. Water

Snack:

  • ½ cup cottage cheese sprinkled with 1 tablespoon ground flaxseed
  • 2 pear
  • 8 oz. Water

Dinner :

Bedtime:

  • 2 ounces sliced roast turkey breast
  • ¼ cup pumpkin seeds
  • 2 inch wedge of honeydew melon
  • 8 oz Water

DAY 3—Wednesday

Exercise for the day:  Yoga

Wake up with 8 oz.glass of water

Breakfast:

  • 2 slices turkey bacon
  • 1 poached or over easy egg
  • ½ cup strawberries
  • 3 almonds
  • 8 oz green tea or water

Lunch:

  • 3 to 4 ounce can of tuna, shrimp or salmon
  • Sliced tomatoes and cucumbers
  • ½ cup bean salad dressed with olive oil and lemon juice
  • 8 oz. Water

Snack:

  • 6 oz. plain yogurt mixed with 1 tablespoon
  • PomWonderful™Pomegranate extract
  • 3 brazil nuts
  • 8 oz. Water

Dinner:

  • Smoked Salmon Rillette*
  • Or 4 – 6 oz grilled or baked salmon
  • 1 cup steamed asparagus
  • Butter Lettuce Salad *
  • 2” wedge of cantaloupe
  • 8 oz. Water

Bedtime:

  • 2 ounces sliced chicken or turkey breast
  • 4 almonds
  • 1  apple or pear
  • 8 oz. Water

Day 4—Thursday

Exercise for the Day:  Yoga

Wake up with 8 oz  glass of water

Breakfast:

  • ½ cup cooked oatmeal topped with 1 tablespoon ground flaxseed or chopped pumpkin seeds
  • 2 links of turkey sausage
  • ½ cup blueberries
  • 8 oz. green tea or water

Lunch:

  • 4 ounces grilled or baked chicken made into a salad (with fresh dill, chopped red onion, garlic and olive oil and lemon juice, garnish with 3 chopped almonds)
  • ½ cup steamed broccoli
  • ½ cup mixed berries
  • 8 oz  water

Snack:

  • 2 slices roast turkey breast
  • 4 cherry tomatoes
  • 3 Brazil nuts
  • 8 oz. Water

Dinner:

  • Tofu Vegetable Stir Fry* (may substitute chicken or turkey if you  don’t care for tofu)
  • 2” wedge of cantaloupe
  • 8 oz  Water

Bedtime:

  • 6 oz plain yogurt mixed with 1 tablspoon PomWonderful pomegranate extract
  • 3 almonds or hazelnuts
  • 8 oz. Water

DAY 5—Friday

Exercise for the Day: Yoga

Wake up with an 8 oz  glass of water

Breakfast:

  • 2 slices turkey bacon
  • ½ cup slow cooked oatmeal seasoned with cinnamon
  • 2 teaspoons chopped almonds
  • 2 inch wedge of cantaloupe
  • 8 oz green tea or water

Lunch:

  • 4 ounces salmon salad (finely cubed salmon fillet or canned salmon dressed with lemon juice, olive oil and dill)
  • Serve on bed of romaine lettuce
  • ½ cup lentil soup
  • 8 oz. water or green tea

Snack:

  • 2 slices turkey
  • ½ cup berries
  • 4 almonds or Brazil nuts
  • 8 oz Water

Dinner:

  • Pan Seared Organic Sonoma Chicken Breast*
  • Wilted Leeks and Swiss Chard*
  • ½ cup three bean salad (white, black and pinto beans or lentils marinated in olive oil and lemon juice, season to taste)
  • 8 oz. Water

Bedtime :

  • 6 oz. plain yogurt mixed with 1 tablespoon
  • PomWonderful™Pomegranate extract
  • 4 walnuts
  • 8 oz. Water

Day 6—Saturday

Exercise for the day: yoga

Wake up with 8 oz.  glass of water

Breakfast:

  • Omelet of 2 eggs with mushrooms and spinach
  • 1 slice of Canadian or turkey bacon
  • 2 inch wedge of honeydew melon
  • 8 oz green tea or water

Lunch:

  • 4 to 6 ounces broiled salmon
  • 1 cup Caesar salad without croutons (toss romaine lettuce with 1 clove of minced garlic, olive oil and lemon juice, top; with 1 tablespoon high quality grating cheese such as Pecorino Romano
  • 1 apple
  • 8 oz Water

Snack:

  • 6 oz plain yogurt
  • ½ cup mixed berries
  • 3 almonds
  • 8 oz. Water

Dinner:

Pistachio Almond Crusted Wild Striped Bass*
1 Cup steamed asparagus
½ Cup three bean salad (white, black and pinto beans marinated in olive oil and lemon juice, season to taste)
2 inch wedge of cantaloupe

Bedtime:

  • 2 slices roast turkey or chicken breast
  • ¼ cup pumpkin seeds
  • ½ cup cherries
  • 8 oz Water

DAY 7—Sunday

Exercise for the day:  Relaxation

Wake up with 8 oz. glass of water

Breakfast:

  • 3 to 6 ounces broiled salmon
  • ½ cup slow-cooked oatmeal
  • 2 inch wedge of cantaloupe
  • 8 oz green tea or water

Lunch:

  • Crabmeat salad made with a 6 ounce can, 1 chopped scallion, 1  chopped celery rib.  Dress with ¼ cup yogurt, juice of ½ lemon
  • Serve inside ½ avocado
  • ½  cup berries
  • 8 oz water

Snack:

  • ½ cup cottage cheese top with 1 tablespoon ground flaxseed or ¼ cup chopped pumpkin seeds
  • 1 apple
  • 8 oz Water

Dinner:

  • Apricot and Garlic Roasted Chicken with Apple Spinach Stuffing, Garden Vegetables, and Pomegranate Citrus Glaze*
  • 1 kiwi fruit
  • 8 oz. Water

Bedtime:

  • 2 slices of turkey breast
  • 4 walnuts
  • 1 pear
  • 8 oz. Water

Week Two

DAY 8—Monday
Exercise for the Day: Yoga

Wake up with 8 oz. glass of water

Breakfast:

  • 2 slice Canadian bacon or turkey bacon
  • ½  cup slow cooked oatmeal topped with 1 tablespoon ground flaxseed or 2 tablespoons chopped pumpkin seeds
  • ½ cup mixed berries (blueberries, raspberries, blackberries)
  • 8 oz  green tea or water

Lunch:

  • Tossed Greek salad made with romaine lettuce, 3 black olives, 1 ounce feta cheese, ½ sliced cucumber, 4 cherry tomatoes.  Dressed with olive oil and lemon juice and a dash of oregano
  • ½ cup of lentil soup
  • 8 oz. water

Snack :

  • 6 oz. plain yogurt mixed with 1 tablespoon PomWonderful™Pomegranate extract
  • 3 Brazil nuts
  • 8 oz Water

Dinner:

Bedtime:

  • 2 oz sliced turkey or chicken breast
  • 4 almonds
  • 8 oz. water

DAY 9—Tuesday

Exercise for the day: Yoga

Wake-up with 8 oz.  glass of water

Breakfast:

  • 2 egg omelet filled with ½ cup sautéed onions and mushrooms
  • ½ cup oatmeal topped with 1 tablespoon ground flaxseed or 3 walnut halves
  • 8 oz green tea or water

Lunch:

  • 6 oz turkey burger
  • ½ cup three bean salad
  • 8 oz  Water

Snack:

  • 6 oz plain yogurt mixed with 1 tablespoon POM Wonderful pomegranate extract
  • ¼ cup pumpkin seeds
  • 1 apple
  • 8 oz Water

Dinner:

Bedtime:

  • ½ cup cottage cheese
  • ½ cup cherries
  • 4 Macadamia nuts
  • 8 oz Water

Day 10—Wednesday

Exercise for the Day: yoga

Wake up with 8 oz  glass of water

Breakfast:

  • 2 slices of turkey bacon
  • 2 poached or over easy eggs
  • ½ cup blueberries
  • 3 Brazil nuts
  • 8 oz green tea or water

Lunch:

  • 4 to 6 ounces grilled chicken
  • 2 cups vegetable barley soup
  • Large green salad with sliced tomatoes
  • 2 inch wedge of cantaloupe
  • 8 oz Water

Snack:

  • 6 oz. plain yogurt mixed with 1 tablespoon PomWonderful™Pomegranate extract
  • 8 oz Water

Dinner:

  • Coastal Summer Gazpacho*
  • Jumbo Bay Shrimp and Crabmeat Salad*
  • 1 sliced Kiwi fruit
  • 8 oz water

Bedtime:

  • 2 slices chicken or turkey breast
  • 1/4 cup pumpkin seeds
  • apple
  • 8 oz Water

Day 11—Thursday

Exercise for the day: Yoga

Wake up with 8 oz glass of water

Breakfast:

  • 4 ounces smoked salmon
  • ½ cup old fashioned oatmeal topped with 1 tablespoon ground flax seedsor chopped pumpkin seeds
  • ¼ cup blueberries
  • 8 oz green tea or water

Lunch:

  • 6 ounce can of shrimp or crabmeat
  • Dressed with 1 tablespoon mayonnaise and ½ tsp dill weed
  • Serve with avocado half
  • ½ cup lentil soup
  • 8 oz water

Snack:

  • 1 hardboiled egg
  • 4 cherry tomatoes
  • 4 macadamia nuts
  • 8 oz Water

Dinner:

Bedtime:

  • 6 oz plain yogurt mixed with 1 tablespoon POM Wonderful™ Pomegranate concentrate
  • ½ cup blueberries
  • 4 almonds
  • 8 oz Water

DAY 12—Friday

Exercise for the day: yoga

Wake up with 8 oz. glass of water

Breakfast:

  • two eggs scrambled with chopped onion and green or red peppers
  • 2 slices of turkey bacon
  • 2” wedge cantaloupe
  • 8 oz green tea or water

Lunch:

  • 3 – 5 ounces of chicken salad (with chopped red onion and celery), dressed with 1 tablespoon of olive oil and lemon juice
  • Serve inside ½ avocado
  • Top with 2 tablespoons marinated chick peas
  • 8 oz water

Snack:

  • 6 oz. plain yogurt mixed with 1 tablespoon   PomWonderful™Pomegranate extract
  • 4 almonds
  • 8 oz Water

Dinner:

  • 6 ounces grilled salmon
  • Salad of romaine lettuce, avocado, and tomato
  • Dressed with olive oil and lemon juice
  • Grilled zucchini and mushroom kebobs
  • Cold water or green tea

Bedtime:

  • 2 ounces sliced turkey or chicken breast
  • 4 almonds
  • 1 apple
  • 8 oz Water
  • Take supplements with water

DAY 13—Saturday

Exercise for the day:  Aerobics

Wake up with a glass of water

Breakfast:

  • 2 – 4 ounces smoked salmon
  • ½ cup yogurt
  • 1 tablespoon chopped walnuts
  • ½ cup blueberries
  • 8 oz green tea or water
  • Take supplements with water

Lunch:

  • Grilled chicken breast
  • Green salad with ½ cup white or navy beans
  • Steamed asparagus
  • 8 oz Water
  • Take supplements with water

Snack:

  • 1 hardboiled egg
  • 2 inch wedge of cantaloupe
  • 4 macadamia nuts
  • Water

Dinner:

  • Southwestern Spiced Bluefish*
  • Chickpea and Hearts of Palm Salad*
  • 8 oz Water

Bedtime:

  • 2 slices turkey breast
  • 4 green olives
  • 4 cherry tomatoes
  • 8 oz Water

DAY 14—Sunday

Exercise for the Day:  Relaxation

Wake up with 8 oz glass of water

Breakfast:

  • 2 egg Omelet with ½ cup mushrooms
  • ½ cup oatmeal  topped with 1 tablespoon ground flaxseed
  • 2 inch wedge of cantaloupe
  • 8 oz green tea or water

Lunch:

  • Chef Salad made with 3 – 4 ounces of tuna
  • Romaine lettuce salad made with
  • ½ cup white beans
  • ¼ cup crumbled feta cheese
  • 4 cherry tomatoes
  • Slice of red onion
  • Dressed with olive oil and lemon juice
  • 8 oz water

Snack: :

  • 6 oz. plain yogurt mixed with 1 tablespoon PomWonderful™Pomegranate extract
  • 4 hazelnuts
  • 8 OZ Water

Dinner:

Bedtime:

  • ½ cup cottage cheese
  • 4 almonds
  • 1 pear
  • 8 oz. Water

View PerriconeMD products to treat acne

Sugar and Skin Conditions

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Sugar in all of its forms (corn syrup, cane sugar, high fructose corn syrup, etc.) is extremely damaging to the skin–and in fact to all organ systems.

Sugar and foods that rapidly convert to sugar when eaten cause sudden spikes in blood sugar levels, resulting in the release of insulin into the blood stream, that then cause us to store, rather than burn fat. However, that is not the only negative byproduct.

As these sugars and starches are eaten, they cause a burst of inflammation throughout the body.  The sugar molecule can also permanently attach to protein, such as the collagen present in our skin and other parts of the body.  This process is known as glycation.

At the point of attachment, there is a small mechanism creating inflammation, which then becomes a source of inflammation in its own right.  This inflammation produces enzymes that break down collagen, resulting in wrinkled, sagging skin.  In addition to inflammation, glycation also causes cross-linking in our collagen, making it stiff and inflexible where it was once soft and supple.

But it is not just the skin we have to worry about.  These “sugar-bonds” can occur throughout the body as we age.  The sugar molecule attaches itself to our collagen as well as our arteries, veins, bones, ligaments, even our brains, resulting in the breakdown of organ systems and the deterioration of the body. Glycation creates “free radical” factories known as advanced glycation end products (AGEs), which also increase cellular inflammation.

Sugar consumption can also affect acne.  When our blood sugar and insulin levels rise, whether from a poor diet or from stress, we experience a serious increase in inflammatory chemicals at a cellular level. This causes inflammatory diseases such as acne to worsen dramatically.  Cortisol and other adrenal steroids can act as androgens (male hormones) and stimulate the sebaceous (oil) glands resulting in a flare-up of acne.

If you are concerned about your health, and not accelerating the aging process, it is best to avoid all forms of refined sugar as well as chemical artificial sweeteners.  There are natural sugars found in fruits and vegetables that should be our only source of sugar.  These foods are high in anti-inflammatory anti-oxidants, help stabilize blood sugar, and nutrients that promote beautiful skin and a healthy body.

The 10 Sins of Skin Aging

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  1. Pro-Inflammatory foods (sugar and starches)
    Foods can be pro-inflammatory or anti-inflammatory. Avoid pro-inflammatory foods—these will promote wrinkles, a host of diseases, accelerate aging and cause the storage of body fat.  Eating pro-inflammatory foods such as sugary and starchy foods shows up on the skin as a loss of radiance, dark circles under the eyes, the loss of tone, puffiness, an increase in fine lines and wrinkles, the loss of facial contours and increased pore size.  These foods can also exacerbate acne, which is a systemic, inflammatory disease.   I am not exaggerating when I say that sugar can rob you of your youth, health, and beauty.

  2. Excessive exposure to the sun.
    Although we have all heard it a million times, excessive sun exposure will accelerate skin aging and cause skin cancer. We need to get some sun in order to absorb Vitamin D and keep our bones strong and healthy.  However, baking out in the hot sun at the beach or by the pool is very destructive to your skin, as well as to your immune system.  Excess sun exposure will cause photoaging, resulting in the following:

    Loss of skin elasticity
    Thinner, more translucent-looking skin
    Wrinkles
    Dry, rough, leathery skin
    Broken capillaries on the face
    Freckles,
    Liver spots on the face, back of hands, arms, chest and upper back
    Spots or blemishes on the lower legs and arms
    Skin Cancer

  3. Stress
    Of all the destructive, pro-inflammatory and pro-aging forces I have observed as a physician, nothing compares with the negative effects of stress. Stress causes certain hormonal changes in your body, which rapidly alters the function of the cells in your vital organs. Not surprisingly, these effects are reflected in the appearance of your skin.
     
    Stress causes the release of the hormone cortisol.  When we have large amounts of cortisol circulating in our blood streams for extended periods of time, it is extremely toxic. Our brain cells, or neurons, are extremely sensitive to the effects of cortisol. When it is circulating at a high level, cortisol causes brain cells to die. Excess cortisol can destroy your immune system, shrink other vital organs, decrease your muscle mass, and cause thinning of the skin, accelerating skin aging and wrinkling and making blood vessels under skin more prominent.

  4. Smoking Cigarettes and/or exposure to second hand smoke
    Cigarette smoke is highly damaging and aging to skin. When we inhale just one puff of a cigarette, over a trillion free radicals are produced in our lungs, which then trigger an inflammatory response that circulates throughout our body.  When we inhale tobacco smoke, the result is activation of white blood cells which line our arteries, causing an inflammatory response, predisposing us to heart disease. 
     

    In addition, there is a tremendous inflammatory response in all organs of the body —including the skin. Cigarette smoking depletes the skin of oxygen and vital nutrients including Vitamin C, critical in keeping skin youthful, moist and plumped up. Tobacco also acts as a vasoconstrictor, which means that it causes constriction of blood vessels. This reduces local blood flow to an area, and temporarily raises blood pressure.  When the blood flow is reduced to the skin it results in a gray, pallid, lifeless and unhealthy looking complexion. Smoking also causes dry, leathery looking skin, premature deep lines, wrinkles and loss of radiance.

  5. Excess Alcohol
    People generally think that alcohol is bad for the skin just because it dehydrates the body.  They incorrectly assume that increasing our water intake will counteract the problem.  Unfortunately, alcohol creates inflammation throughout the body including the skin, resulting in effects that far outlast dehydration.  The metabolites of alcohol are molecules known as aldehydes.  Aldehydes are destructive in that they cause damage to the cell plasma membrane, as well as other parts of the interior of the cell.
     

    Alcohol causes small blood vessels in the skin to widen, allowing more blood to flow close to the skin’s surface. This produces a flushed skin color and a feeling of warmth which can lead to broken capillaries on the face. The alcohol-induced dehydration also makes the skin more prone to fine lines and wrinkles.

    Dullness, enlarged pores, discoloration, sagging and lack of resilience are some of the short and longer term effects. Because alcohol alters blood flow to the skin, it will give you an unhealthy appearance that can last for days. An occasional glass of red wine can confer some health benefits for a number of reasons.  But as with everything from eating to exercise, moderation is the key.  Too much alcohol is highly destructive.

  6. Lack of sleep
    A good night’s sleep will ensure that you awake refreshed, looking radiant and youthful. Adequate sleep is vital to avoid eye area puffiness and maintain vibrant skin.  When we look at the hormone parameters during sleep, we find that sleep turns down the negative effects of cortisol and the “bad” neurotransmitters, like epinephrine and norepinephrine that can be elevated during stress. Growth hormone is released during sleep—and growth hormone is the youth hormone. The hormone melatonin is also released, which has a positive effect on the immune system and the skin. It is during sleep that we rebuild energy reserves and regenerate the body as our cells undergo a process of repair.  Studies also show that inadequate sleep leads to unwanted weight gain and a craving for fat laden and carbohydrate-heavy foods.
     

    People who exercise regularly enjoy improved sleep quality. They fall asleep more quickly, sleep more deeply, awaken less often, and sleep longer.

  7. Lack of Exercise
    There are mountains of studies proving that exercise can take off pounds, reduce incidence of heart disease, lower blood pressure, improve mood, solve sleep problems, and even cut risks of certain cancers.  Exercise will also ensure that you have beautiful skin.  Studies have indicated that exercise benefits the skin in much the same way it improves bone and muscle quality.  Without regular activity, bones become fragile and muscles atrophy.  When the skin of those who exercise regularly is examined under a microscope, the impact of their high fitness levels is clearly apparent.  The clear skin is thicker and has more and healthier collagen, the fibers that give the skin its strength and flexibility.  Exercise increases circulation and gives the skin a healthy and radiant glow.  As long as we use moderation and don’t overdo it, exercise of almost any kind has a powerful, positive, and anti-inflammatory effect on all our cells.

  8. Not eating enough protein
    This ongoing lack of protein is first notable in the face, as the features become soft looking.  The sharp definition, contoured cheekbones and that great jaw line all becomes blurred.  When the supply of protein is depleted, the body is then forced to feed upon itself.  This causes both tissue and muscle to breakdown. Protein cannot be stored in the body.  Because it is essential for cellular repair, the days that we don’t eat enough protein are the days that we are accelerating aging.

  9. Going fat free
    Healthy fats, especially omega 3 fatty acids and monounsaturated fat, have powerful anti-inflammatory effects improving skin’s moistness, texture, suppleness and smoothness.  We need good fats, such as those found in salmon, sardines and other cold water fish, extra virgin olive oil, nuts, seeds, avocado and açai (a Brazilian berry whose fatty acid ratio resembles that of olive oil).  These “good” fats will help us absorb nutrients from our vegetables and fruits, keep our cells supple, our skin glowing and wrinkle-free, our brains sharp and our mood upbeat.  We also need dietary fat to burn fat.

  10. Not drinking enough water
    Remember these key facts:  Water is important—If you do not drink water, your organs and cells cannot function.  You don’t have to overdo it—but if you don’t drink water, you cannot metabolize fat, nor can you flush wastes out of the cells.

    A dehydrated body provokes the development of aging, inflammatory compounds.  Water has great anti-inflammatory properties and will help you skin to be radiant, soft and supple—the key difference between a grape and raisin is water.

Try Perricone Cold Plasma to reduce the 10 signs of aging.

Dr. Perricone Q&A – Long Term Retin-A Usage

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Q: I have had acne since I was a girl in my early teens (I am now 60). I went to several dermatologists when I was growing up, but back then there wasn’t anything anyone could do about it (or so I was told). Last year I heard about Retin-A, and after using it in a cream for several weeks, I found that it’s really helping with the spots and marks on my face, as well as apparently minimizing my large pores. I still am using this about twice a week, as I still get eruptions – but at least the cream keeps them from getting any worse. Can I use this cream indefinitely, or will long-term usage thin my skin or make it overly dry? Is there something I can use during the day that will continue to improve my skin and at the same time help with my wrinkles?

A: There should be no problem with continued use of Retin-A, although I always recommend that any prescription treatment be monitored by a dermatologist. In addition to treating acne, Retin-A is great for keeping the skin thick and looking young. Use it every night unless you develop an irritation. During the day, I recommend a DMAE and alpha lipoic acid topical treatment.