Tag Archives: anti-oxidant

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.

Top Ten Superfoods for Weight Loss

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Here is a list of 10 Superfood groups to support a healthy weight loss and management program.

Super Food Groups
Each group is followed by a list of its primary functions in fighting weight gain, and the “STAR” and “Runners Up” foods in it.

  1. Rich Cold-Water Fish: Anti-inflammatory Omega-3 Fats
    TOP CHOICE:  Wild Alaskan Salmon
    Runners up:  Sablefish, Sardines, Anchovies, Herring, North Atlantic Mackerel, Trout, Tuna
  2. Favorite Fruits: Fiber, Anti-inflammatory Antioxidants, and other Phytonutrient Obesity-Fighters
    TOP CHOICES:  Apples, Grapefruit
    Runners up:  Berries, Pears, Peaches, Plums, Prunes, Cherries, Oranges
  3. “Back to Mono” Fruits: Fiber, Anti-inflammatory Antioxidants, Anti-inflammatory/Anti-Adiposity Fats, and other Phytonutrient Obesity-Fighters
    TOP CHOICE:  Avocado
    Runners up:  Olives, Coconut, Acai
  4. Hot Calorie Burners: Anti-inflammatory Antioxidants, Fiber, and other Phytonutrient Obesity-Fighters
    TOP CHOICE:  Chili Peppers
    Runners up:  Cayenne, chili powder
  5. Nuts and Seeds: Fiber, Anti-inflammatory Fats, and other Phytonutrient Obesity-Fighters
    TOP CHOICE:  Sesame Seeds and Sesame Butter (Tahini)
    Runners up:  Flaxseed, Walnuts, Cashews, Filberts, Pumpkin seed, Hemp seed
  6. Low-Fat Probiotic Dairy Foods: Nutriceutical Obesity-Fighters
    TOP CHOICE:  Low-Fat Yogurt
    Runners up: Low-Fat Kefir, Low-Fat Probiotic Milk
  7. Beans (legume family): Fiber, Anti-inflammatory Antioxidants and other Nutriceutical Obesity-Fighters
    TOP CHOICES:  Chana Dal (AKA Bengal gram dal or chholar dal), Lentils, Chickpeas, Mung Beans, Hummus (chickpea puree)
    Runners up:  Kidney Beans, Navy Beans, Pinto Beans, Black Beans
  8. Heritage Whole Grains: Fiber, Anti-inflammatory Antioxidants, and other Phytonutrient Obesity-Fighters
    TOP CHOICE:  Oats
    Runners up:  Hull-less Barley, Buckwheat
  9. Spicy Sugar-Stabilizers: Anti-inflammatory Antioxidants and other Phytonutrient Obesity-Fighters
    TOP CHOICES:  Cinnamon, Turmeric
    Runners up:  Cloves, Fenugreek
  10. Anti-inflammatory Vegetables: Fiber, Anti-inflammatory Antioxidants, and other Phytonutrient Obesity-Fighters
    TOP CHOICES:  Spinach, Kale, Chard, Collards, Root Vegetable Greens (Turnip, Mustard, Beet)
    Runners up:  Brussels Sprouts, Broccoli Florets, Broccoli Sprouts, Bell Peppers, Onion-Garlic (Allium) Family, Eggplant, Green or Red Cabbage (red has the higher anti-oxidant potential), Aromatic Culinary Herbs (e.g., parsley, mint, rosemary, thyme, basil, oregano), Lettuces (various types), Wheat and Barley Grasses, Blue-Green Algae and Spirulina

Barbecue Your Way to Beautiful Skin

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It’s summertime, and the grilling is easy.

Once of the joys of summertime is the barbecue.  Nothing tastes better than food cooked outdoors over an open fire.  But cooking muscle meats and other protein foods at high heats can create carcinogenic chemicals called heterocyclic amines (HCAs).  In addition, Advanced Glycation End Products (AGEs) are also created.  The more AGEs we have, the more oxidative stress in our bodies, accelerating aging and disease risk in all organ systems, including skin.  In fact, AGEs play a key role in both healthy aging and preventing wrinkles and deeply lined, sagging skin.

We can still barbecue and reduce our risk of creating toxins if we follow a few simple rules.

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

Wild salmon is in season and is an excellent barbecue choice.  It is also one of the world’s most “wine friendly” entrees, working well with crisp whites or more robust reds.  For optimum flavor and anti-oxidants, try Pinot Noir or a glass of iced green tea with this dish.

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

Ingredients
4 (6-oz. each) skinless-boneless wild salmon fillets, boneless, skinless chicken breasts, or bricks of firm tofu, cut into chunks
4 large white mushrooms
1 medium zucchini sliced
1 large red bell pepper seeded and quartered
1 large onion peeled and quartered
salt
freshly ground black pepper

12 skewers
Note: If using wooden skewers soak in water for at least an hour, so they don’t scorch on grill.

Garnishes
lime slices
rosemary sprigs

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

Preparation
•    Wash mushrooms; remove and discard stems. Wash peppers and remove seeds.
•    Thread vegetables onto skewers. Cook on grill over medium heat for about 10 minutes, turning occasionally and basting with marinade.  Grilled veggie kabobs make the perfect accompaniment to our savory skewered salmon, chicken or tofu
•    Rinse the fish, chicken or tofu and pat dry. Cut into large cubes suitable for skewering.
•    Place the salmon cubes in a shallow baking dish and sprinkle with freshly grated    sea salt and pepper.
•    Place the marinade ingredients in a small bowl and whisk together until blended.
•    Pour the marinade over the fish and marinate for at least 10 minutes.
•    Lace the salmon, chicken or tofu onto the skewers and broil (or grill) for 5 minutes, turning once.
•    While the fish (et al) is cooking, pour the marinade in a small saucepan and heat it over medium heat.

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

As an active researcher I welcome your comments and suggestions.

Nicholas Perricone, MD, FACN, CNS

Barking up the Right Tree

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Lighten and Brighten sun damaged skin the Perricone Way

Now that the long, hot summer has drawn to a close, the toll of excess sun exposure may be appearing on your face and body. Hyperpigmentation is one of the negative effects of chronic overexposure to sunlight, which also plays a role in skin aging and the development of skin cancer. In fact, it is UV radiation that is the main environmental factor that causes human skin aging. Fortunately, a new generation of anti-inflammatory, antioxidants can help counteract these problems

Human skin, like other organs, undergoes chronological aging; however, unlike other organs, our skin is in direct contact with the environment. Even worse, our face and hands are the two areas that do not have protection from clothing, exacerbating the problem. However, it is not just the sun exposure at fault. Hormonal imbalances and other factors also contribute to the loss of radiance, uneven skin tone and skin discolorations; ongoing problems that worsen with each passing year. But all the news is not bad. Tomorrow we will learn about a remarkable anti-oxidant with the power to lighten and brighten the skin.

Keep on the Grass

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When choosing milk-based dairy products, look for organic brands whose cows are grass fed and raised without antibiotics or hormones. Read labels and avoid products containing preservatives such as postassium sorbate, fillers, stabilizers, guar gum, carageenan, and other unnecessary, unpronounceable ingredients! The label for cottage cheese for example, should list only the following ingredients: Cultured Pasteurized Grade A Skim Milk, Milk, Cream, and Salt. Not only are these products more eco-friendly, they also are effective components of a healthy lifestyle and the Perricone Prescription Diet.

Sowing The Seeds

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Sprouted seeds are an outstanding source of many nutrients and are also rich in enzymes. Raw food enthusiasts suggest that soaking nuts or seeds in pure water for 24 hours will activate their dormant enzymes. While we are not an advocate of some grains, such as wheat, once they are sprouted they become a living, highly nutritious, anti-inflammatory food—great for topping salads or soups. Don’t forget that all of these helpful tips are also located in the Perricone Prescription Diet!

Eat Fiber to Fight Fat

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For maximum fiber, eat lots of raw fresh fruits and vegetables.  Adding fiber to the diet helps regulate blood sugar levels, which is important in avoiding diabetes, metabolic disorders, and unwanted weight gain.  Eat the skins of your fruit and vegetables if they are organic and unwaxed; the greatest fiber and anti-oxidant/anti-inflammatory properties are in the skin.

Anti-Inflammatory Tips For Travel – Part 3

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Try to use your air travel time to rest and regroup. If possible take a short nap. Try these tips to prevent fatigue and maintain hydration to keep skin from looking dull and tired.

-Prevent Fatigue
-Take an anti-oxidant supplement such as Total Body Supplements to prevent fatigue
-Bring a bag of snacks as described above a quick pick me up
-Avoid caffeine
-Avoid pro-inflammatory starches and sugars. The worst meal you can eat is coffee and Danish, which is guaranteed to cause fatigue
-Choose fish and fresh vegetables if offered.
-Pasta, bread, rice and other starchy foods will increase risk of jet lag and fatigue

Maintain Hydration

-Drink plenty of bottled spring water to stay hydrated. I recommend at least 8 ounces every hour or two.
-Cantaloupe is excellent for helping keep skin hydrated from the inside out
-Apply an antioxidant rich moisturizer, like advanced face firming activator to face and hands

Make Friends With Onions

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Make friends with foods of the onion family—add plenty of garlic, scallions, onions, chives, leeks and shallots to your savory dishes for both their unique flavors and their outstanding health benefits—use both raw and cooked. Try adding raw garlic to your salads.
Why? These vegetables are loaded with tons of vitamins and minerals that support your skin and total body. These vitamins range everything to Vitamin B12 and Vitamin C ester.