Earlier this year, Madonna, the ageless iconic superstar, announced to the world that she was embarking on a ‘salmon retox’ program to “knock 12 years off of her appearance.”
While it might be ambitious to think we can knock more than a decade off of our looks, think again. If anything can do it, it is the anti-inflammatory diet, nutritional supplements rich in antioxidants and skin care topicals. This is because inflammation is responsible for many of the internal and external signs of aging.

Madonna’s truly inspiring history of determination and commitment will go a long way in helping her achieve her goals.

Try this delicious recipe this weekend!

Sesame Salmon

Ingredients:

4 (6-ounce) salmon fillets,

4 tablespoons white sesame seeds

2 tablespoons olive oil

Garnish:

fresh cilantro, sushi ginger, low sodium soy sauce

Preheat the oven to 350 degrees. Season salmon with salt and pepper.

Combine sesame seeds in shallow baking dish. Brush salmon fillets lightly with oil and dredge the flesh side (not skin side) in the seeds. Heat oil in a large skillet over medium-high heat. Sear the salmon seed-side down in the pan just until it is light golden – do not burn the seeds or they will be bitter. Lightly brown skin side as well.

Transfer fillets, sesame seeds up, in the baking dish and place the salmon in the oven. Roast for 7 to 8 minutes.  Serve the roast salmon immediately with sushi ginger and low sodium soy sauce.

Red wine contains a powerful heart-healthy, anti-cancer, anti-aging antioxidant called resveratrol. It also appears that resveratrol helps protect the skin against the sun’s UV radiation. Cabernet Sauvignon grapes have the highest concentration of antioxidants. Just be sure to keep it to one glass, and have your wine with a meal to mitigate the inflammatory effects of alcohol.

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

Dear Dr. Perricone,

I have followed the Perricone Prescription on & off since my mother-in-law gave me the book. How do you feed a 6’4″ and 220 lbs. man this kind of diet? I know he would feel better so any suggestions on how to slowly change his diet would be appreciated. What other foods or recipes are there & salmon is not one of his favorites is there an alternative?

Thanks for your help!
Nora

I often get asked this very question. Since I have a number of celebrity patients, many people think that the Perricone anti-inflammatory diet is geared toward women—especially actresses and models. But men often crave foods that they perceive to be more satisfying—especially a big, juicy steak.

However, while eating a lot of fish and fresh fruit and vegetables is ideal for creating beautiful skin and eliminating body fat, in essence it does much more, making it ideal for men as well. In fact, if your goal is a physique that rivals Matthew McConaughey, Brad Pitt, Usher, Taye Diggs, Christian Bale, David Beckham or Mark Wahlberg, then following the Perricone program is for you. As you will discover, the good news is that you don’t have to forgo that steak to keep your diet from being pro-inflammatory and thus, age-accelerating.

Keep on the Grass

Most men that I know enjoy eating red meat. But they are told to steer clear (no pun intended) because of high levels of pro-inflammatory saturated fats. However, there is a healthy alternative to the meat found on most grocery store shelves, and that is 100% grass-fed, pasture-raised beef and lamb. When it comes to lamb, all New Zealand and Australian lamb is grass-fed. When it comes to beef, we have to be a little more creative—but just about every state in the union has farms that raise beef on grass and hay as opposed to grain. Here in New England, The Stannard family farm in beautiful Benson, Vermont is a great resource and will deliver, for more information visit them at www.vermontnaturalbeef.com. Other sources can be found on www.eatwild.com.

Part of the rise in obesity can be attributed to the changes in the way we raise beef and other animals. Grass-fed beef is up to three times leaner than grain-fed beef, and can have up to 15 fewer calories per ounce than meat from a grain-fed cow. Grass-fed meat also provides more balanced omega-3s and omega-6 fatty acids, which help guard against a variety of ailments.

Like wild salmon, grass-fed beef is an excellent source of high quality omega-3 essential fatty acid, as well as conjugated linoleic acid (CLA). CLA is a fatty acid that has number of health benefits. But because of the dietary change from grass to grain, levels of CLA dramatically decreased in meat and dairy products. In addition to the antioxidant, anti-inflammatory and insulin-sensitizing actions of CLA, many studies show that CLA helps prevent muscle loss and weakness associated with aging and disease.

Safety Profile

Researchers have also compared key antioxidants in meat from pasture-fed and grain-fed cattle. The grass-fed meat was higher in vitamin C, vitamin E and folic acid. It was also ten times higher in beta-carotene. These health benefits decline significantly after just three months of grain feeding, even if the grain is organic.

In an article published in the magazine Mother Earth News, Jo Robinson, author of Pasture Perfect stated: “

“. . . . mad cow disease has never been found in grass-fed beef, which is also far less likely to contain dangerous E. coli bacteria. Grass-fed beef has “no extra hormones and no traces of antibiotics and is both cleaner and more wholesome than ordinary beef by far.” Feedlot cattle may eat …all kinds of products in addition to grain, including chicken manure, chicken feathers, newsprint, cardboard and municipal garbage waste.”

I also recommend organic, free range chicken, and organic omega 3 eggs from free-range chickens.

Many people feel that spending a little more on organic foods is not worth it—but the health benefits are both immediate and long-term.

With the re-introduction of pasture-raised beef and free-range chickens, we can now eat more like our grandparents and earlier generations—a time when obesity, diabetes, cancer, Alzheimer’s and many other diseases were much less prevalent.

In creating the anti-inflammatory diet, I have discovered that the greatest gift I can give my readers and viewers is permission to eat healthy and delicious food.

As as avid weight lifter and runner since the age of 16, keeping body fat down, while maintaining muscle mass has been an important goal. This applies to both men and women, because as we age we gain 10 lbs. of fat and lost 5 lbs. of muscle with each decade.

We can reverse this trend, and it starts with the foods we eat. Every day we need to make sure that our diet includes the following:

• high-quality protein, like that found in fish, shellfish, poultry, grass-fed beef and lamb and tofu;
• low-glycemic (will not provoke a glycemic response when consumed in moderation) carbohydrates including colorful fresh fruits and vegetables and whole grains such as old-fashioned oatmeal, legumes such as beans and lentils;
• healthy fats, such as those found in cold water fish (especially wild Alaskan salmon, halibut, sardines, herring, anchovies, etc.), nuts, seeds, and olive oil
• 6 – 8 glasses of pure spring water per day.
• Anti-oxidant rich beverages such as green tea

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

Nicholas Perricone, MD, FACN, CNS

Dr. Perricone’s patented Neuropeptide formulations contain multiple peptides delivered in a special base that penetrate the epidermis to help restore skin’s radiant and youthful appearance.In studies applying various neuropeptide preparations directly to the skin, exciting clinical benefits were observed almost immediately upon application.
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According to the Thyroid Foundation of America, over 11 million women have a malfunctioning thyroid. It is believed tens of millions more women may live with “borderline” underactive thyroid function, or hypothyroidism. Decreased thyroid function appears to strike women between the ages of 35 and 55 in perimenopause and menopause harder than any other group.

The symptoms of menopause like weight gain, fatigue, hot flashes, insomnia, irritability, palpitations, and “fuzzy” thinking have been shown to be thyroid-related in many women.

Thyroid hormones are the main regulators of the body’s metabolism. They have a profound impact on weight because they control how the body burns carbohydrates and fats. Thyroid imbalances also affect appetite control. Studies suggest that thyroid hormones may modulate levels of leptin, a hormone produced from fat cells that controls hunger. In other words, the more tired you are, the more you’ll want to eat.

In light of the role thyroid function plays making or breaking your journey through menopause, let’s address some strategic goals to manage your hormones:

Eat clean.
The fastest way to halt menopause in its tracks is to eliminate refined carbohydrates for one month. Load up on lean proteins, green vegetables, raw nuts and seeds, avocados, and fresh fruit. After one month, add in ½ cup cooked grains per day. Slow-cooked oats, lentils and beans, quinoa, barley, buckwheat, and sweet potatoes are all great choices. This floods your body with nutrient-dense foods while stabilizing your blood sugar and insulin levels, a crucial step when trying to lose weight.

Sleep deep.
Going to bed by 10pm and getting good quality sleep is crucial to balancing your hormones. Your adrenals recover best from 10pm-12am; if you are awake during this time, you will not receive the same anti-aging and weight loss benefits. Put on a sleep mask, spritz some lavender on your pillow, and use a fan to circulate the air and keep the room cool and comfortable.

Take your supplements.
No menopausal prescription would be complete without a supplement regime. Put simply, it provides the extra support your body needs to balance out your hormones. These three are menopausal must-haves:

• Maitake SX
  Fondly referred to by our clients as “the gut-buster,” maitake mushroom extract drives insulin into cells to stabilize your blood sugar. This works synergistically with a low-glycemic diet to shrink your waistline as your body becomes more adept at metabolizing carbohydrates. Take 1 tablet 30 minutes before meals. Read more about maitake mushroom benefits.
• Omega-3 Fatty Acids
  Omega-3s work to sensitize cells to insulin. They also help turn on the genes that burn body fat and turn off the genes that store it. Omega-3s boost and sustain serotonin levels, correct both dry and oily skin, support thyroid function, and fight systemic inflammation. Take 6 per day for menopausal support and 9 per day for weight loss; take all with food.
• Weight Management
  The Weight Management formula contains GLA, Carnitine, Acetyl-carnitine, Physician’s Antioxidant, CLA, DMAE, CoQ10, Lipoic Acid, and L-tyrosine. It helps regulate appetite and blood sugar, promote great energy, and antioxidant protection to fight the aging process. Weight Management also helps your body utilize fat more efficiently. Take 1 packet 30 minutes before each meal.

Whatever the state of your menopause journey, remember that you will get through it. Incorporating clean eating, exercise, and a quality supplement regime will help give you the tools you need to support your body naturally.

Esther Blum, MS, RD, CDN, CNS
Registered Dietitian
NV Perricone, MD Flagship
791 Madison Avenue
New York, NY 10065
212.734.2537

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

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

Independent clinical studies demonstrated extraordinary results:

• 100% reported a decrease in the appearance of new brown spots
• 96% reported their skin appeared brighter

How is it unique?
Pigment Corrective is safe and effective. Regular use improves the appearance of brown spots and hyper-pigmentation, while brightening the skin’s appearance with Pycnogenol® and Vitamin C Ester. It also helps tone skin, improves elasticity and smoothes the appearance of lines and wrinkles with DMAE.

The science
Pycnogenol® is sourced from maritime pine trees in the South of France, known for their centuries-old healing properties. It improves skin health and collagen renewal, while providing potent antioxidants to brighten skin.

Pigment Corrective complements any skincare regimen and can be used in combination with your favorite Perricone Products to help reduce the appearance of age spots. The topical cream is most effective when used with Pigment Corrective dietary supplements. Both of these will be made cheaper with Perricone coupons.

The good news is that there are steps you can take to curb premenstrual syndrome or even make it a thing of the past. To combat PMS, you need to address the major causes: hormonal imbalances, low blood sugar, poor liver detoxification, and an imbalance of nutrients.

Combating the Causes of PMS

Since prevention is the key when it comes to curtailing PMS, it’s important to eat healthfully all month long. A good diet helps your body regulate hormones and blood sugar and provides liver support.

Do yourself a favor and cut out all sugary foods, white flour, artificial sweeteners, margarine, and fried or processed foods. It’s not always easy, but the results will be well worth it! Fats from margarine, hydrogenated and partially hydrogenated vegetable oils, and fried foods not only gum up the insides of your arteries, but also deplete your body’s reserves of good fats.

Margarine is produced by bombarding vegetable oil with hydrogen molecules until it converts to a solid form. Since the molecular structure of margarine isn’t found in nature, your body has a hard time breaking it down. This disrupts your hormones and fatty acids, prompting menstrual cramps, breast tenderness, headaches, and a host of other symptoms. Conversely, pure, natural fats help fight those signs of PMS.

Another important part of a PMS-busting diet is plenty of protein. Protein supports the liver and helps it detoxify estrogen as it fluctuates through your system. In addition to balancing your hormones and preventing mood swings, protein also stabilizes your blood sugar. Throughout your cycle, at least two meals per day should contain three or more ounces of protein from lean meats, poultry, eggs, or fish.

An easy rule of thumb for measuring serving sizes is to remember that a four-ounce serving of protein should fit easily into your palm. Additionally, one egg counts as one ounce of protein.

Finally, eliminate or minimize caffeinated and chemical-laden beverages such as diet sodas, coffee, and black tea. Then, flush your body with filtered water and antioxidant-rich green or white teas. Try steeping two bags of green tea with one bag of peppermint tea in a large pitcher. Stir in two tablespoons of agave syrup for sweetness. Sipped throughout the day, it provides both refreshment and an antioxidant boost.

Tips for Making PMS a Thing of the Past

• Look out for processed foods, excess sugar, and caffeine—these will tip the scales for mood swings, cravings, and irritability.
• Eat regularly throughout the day and make sure you get some protein at  each meal.
• Try taking supplements to curb your PMS: milk thistle, calcium, magnesium, GLA, and omega-3s for starters.

Esther Blum,MS,RD,CDN,CNS

Registered Dietitian
NV Perricone, MD Flagship
791 Madison Avenue
New York, NY 10065
212.734.2537