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

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This week, we’re giving away a free 30-day supply of Perricone MD Maitake Supplements! Just post a comment and we’ll enter you in the drawing. As usual, we will also add your email to our mailing list.

Contest ends July 20th. Good luck!

However, there is good news on the horizon. The nutritional supplement, niacin bound chromium (NBC) appears to produce similar effects when compared to caloric restriction.

Niacin Bound Chromium (NBC) for Life Extension
My colleague at Georgetown University’s School of Medicine, Dr. Harry Preuss, recently alerted me to very new and exciting findings. Animal studies found that chromium polynicotinate, also known as niacin-bound chromium (NBC) increased the average lifespan by twenty percent compared to animals taking a placebo. The NBC helps to lower the levels of circulating glucose (sugar) in the body. One of the reasons I advocate eliminating (as much as possible) sugar and simple starches from your diet is because high levels of circulating glucose in the body increase the presence of free radicals, which are the primary cause of metabolic disorders which can lead to diabetes. Scientists have repeatedly demonstrated that diabetes represents a premature form of aging, because of the damage caused by the excessively perturbed glucose-insulin system. This is really exciting news and one of the first strategies (other than caloric deprivation) shown to positively impact life-span

Chromium is a very important trace mineral that promotes normal insulin function and is essential for proper protein, fat and carbohydrate metabolism. As any anti-aging scientist well knows, elevated levels of insulin and blood sugar significantly accelerate cellular aging. Research now shows that the type of chromium known as NBC has a superior anti-aging and safety profile.

Extensive clinical and basic research utilizing a unique form of oxygen-coordinated niacin-bound chromium—generally known as chromium nicotinate or polynicotinate (trade name ChromeMate®) has shown that the niacin-bound form of chromium is the superior form (some forms have a worrisome profile, therefore I recommend utilizing the ChromeMate® brand for both safety and efficacy).

This form of NBC provides significant health benefits to those with diabetes and with metabolic syndrome and is, indeed, the most optimal form of chromium available as a dietary supplement.
The main benefits of NBC include:
• Promotion of proper insulin function and normal blood sugar levels
• Promotion of healthy blood cholesterol levels, normal blood pressure, and cardiovascular health
• Promotion of healthy body weight and lean body mass

Preserving Lean Muscle Mass
As we age we gain body fat and lose muscle mass. Fortunately there are several key nutrients that help us preserve lean muscle mass, such as conjugated linoleic acid (CLA) and chromium.

Experts in the field of nutrition report that the general population of the United States is deficient in chromium–and it should come as no surprise that low levels of chromium are associated with type 2 diabetes and cardiovascular disease—both of which are endemic in developed countries.

In a placebo-controlled, cross-over study, Dr. Preuss and a team of researchers at Georgetown University Medical Center showed that overweight African-American women consuming 600 mcg of chromium as niacin-bound chromium trade name ChromeMate® for 8 weeks had a significant loss of body fat and sparing of muscle (lean body mass) compared with a prior placebo period of the same duration. Increased fat loss was also observed among women who were randomized to consume chromium first, followed by placebo, suggesting a carry-over effect of the supplementation on fat loss. No adverse effects were observed.

Studies have also been published noting that increased consumption of sugar (and related sweeteners) depletes our body stores of chromium, placing us at further risk for hyperglycemia and hyperinsulinemia (too much blood sugar, too much insulin).

In a perfect world, we would avoid refined sweeteners. Realistically we know that we all succumb to sugar’s siren song on occasion, therefore remember to make sure that you take a chromium supplement to prevent depleting your body’s stores of this important nutrient.

As always I welcome your comments and suggestions,

Nicholas Perricone, MD, FACN, CNS

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

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• 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.

Watch Now!

Traditional Chinese medicine credited maitake and other mushrooms with having medicinal powers for centuries, but in the last 30 years Japanese researchers have examined the specific ways mushrooms act within the body to fight disease and improve health. The results have been encouraging. According to various studies, maitakes appear to boost the immune system, reduce blood sugar levels, aid in lowering blood pressure, encourage weight loss, and help to both prevent and fight cancer.

Most of maitake’s health benefits seem to come from one main source. They contain beta-glucan, a polysaccharide compound thought to help the immune system by activating effector cells like macrophages, natural killer cells, and T cells. In addition to their role in general immunity, these types of antibodies also act against cancer. The polysaccharide is also thought to be the source of the mushroom’s ability to control blood sugar to help manage diabetes and improve weight loss.

On top of all that, maitakes are also a rich source of minerals like potassium, calcium and magnesium, B vitamins, and amino acids. With all that and the fact that they taste great too, it’s more than worth checking out these exotic fungal gems.

For an even easier way to harness the power of maitake mushrooms for your health, also check out Perricone MD’s Maitake Mushroom Extract.

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