Tag Archives: anti-oxidants

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

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

Zest for Life

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Choose organic fruits and vegetables when possible. Pesticides can leave toxic residues on plants that can harm your organ systems. Also you can safely use the rind of lemons, oranges(loaded with vitamins like c ester), grapefruit, and other fruits to make zest since their skin has not been treated with fungicides.

Go Green

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Thanks to popular demand, mainstream supermarkets now offer a wonderful variety of baby green and dark red lettuce and assorted leafy greens—such as romaine, mesclun, arugula, kale, spinach, chicory, and escarole. These brightly colored lettuce types are a great antioxidant!  Iceberg lettuce is pretty much devoid of color, nutrition and flavor so when it comes to lettuce, go for the green (or red).

Olive Oil Polyphenols: Anti-oxidant, Anti-Inflammatory Benefits

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Olive oil polyphenols are important antioxidants (and a natural anti-inflammatory) found in highest concentrations in extra virgin olive oil. One of the most important components of olive oil is hydroxytyrosol, an extremely rare, highly potent pycnogenol. Hydroxytyrosol can actually slow the aging process in the skin by stabilizing the part of the cell known as the cell plasma membrane.

Researchers worldwide find that diets rich in olive oil polyphenols are associated with healthier breast tissue, colon function, and cardiovascular function, and offer significant extra protection from secondary smoke and sun-related skin damage.

Extra virgin olive oil is unique when it comes to foods that have a direct impact on beautiful skin.
A few of the benefits of a diet rich in anti-inflammatory, antioxidant extra virgin olive oil include:

• Increases the skins ability to maintain moisture;
• decreases “bad cholesterol”;
• increases “good cholesterol”;
• helps intestinal absorption;
• helps gall bladder activity;
• lowers probability of gallstones;
• lowers blood pressure;
• decreases gastric acid secretion in ulcers;
• stimulates pancreas secretion;
• aids developing bone in children;
• prevents osteoporosis;
• lowers glucose levels in diabetics;
• reduces risk of prostate cancer; and
• reduces the risk of breast cancer

Olive oil polyphenols offer additional benefits when incorporated into topical formulations, including the following:

• The delivery of the polyphenol anti-oxidant benefits directly to the skin
• Provides an all-natural approach to the prevention of free-radical damage
• Minimizes the appearance of lines and wrinkles while it brightens and evens skin tone.
• Extremely gentle and non-irritating; safe for even the most sensitive skin
• Guards against signs of premature aging

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

Anti-Inflammatory Travel Tips – Part 2

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Flying can take a serious toll on the body—in fact, in some cases it can be deadly—and I am not talking about crashes, which fortunately are extremely rare. Know these important facts and ward off trouble before it starts

-Blood clots can form in the lower legs from sitting for long periods in cramped spaces—such as coach or economy seating. Being pregnant, overweight or having varicose veins can increase the risk. Try to get up and walk around when possible.
-Wear loose clothing and comfortable clothes and shoes
-Don’t cross your legs
-Keep the area under your seat free so you stretch your legs and exercise your toes
-Limit alcohol consumption on long flights. Alcohol can dilate blood vessels and restrict blood flow.
-Drink plenty of water
-Avoid caffeinated beverages
-Avoid salty foods
-Take a high quality omega 3‘s essential fatty acid fish oil supplement. This natural anti-inflammatory will help prevent blood clots. Take 3 capsules twice a day, the day before the flight. -Take 3 capsules twice a day the day of the flight and take 3 capsules twice a day the day following the flight.

Tomorrow we will discover how to prevent fatigue and maintain hydration so we are not the worse for wear upon arrival

Anti-Inflammatory Tips For Travel – Part 1

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Traveling can be both a joy and trial. If we properly prepare for the trip, we can better endure the tribulations. Follow these important tips when you fly the friendly skies.

Carry a small carryon bag and fill it with the following:

-A good book to keep your mind active and pleasantly occupied
-Topical anti-oxidants containing DMAE to prevent water retention and puffiness in face and eye area
-A bottle of spring water
-Wholesome, anti-inflammatory snacks such as unsalted nuts, fresh fruit, all natural sliced turkey or chicken, an omega 3 hard boiled egg and a small container of plain yogurt. (Remember to check whether liquids of that volume can be taken as carry-on; be prepared to eat them on the spot at airport security if not).

Tomorrow I will share important health tips for the air traveler.