Tag Archives: protein

Eggs

Eggs for Muscle Recovery

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Muscle strength and stamina is critical for energy.  Without adequate protein, our bodies enter into an accelerated aging mode.  Our muscles, organs, bones, cartilage, skin, and the antibodies that protect us from disease are all made of protein.  Even the enzymes that facilitate essential chemical reactions in the body—from digestion to building cells—are made of protein.  If your cells do not have complete availability to all the essential amino acids, cellular repair will not only be incomplete, it will be much slower than it should be.

A number of studies on protein indicate that the protein found in eggs, a staple of the anti-inflammatory diet, helps support muscle strength, satisfies the appetite and are an excellent source of sustained energy. Choose eggs from cage-free chickens that are fed diets high in the Omega-3s.

One particularly fascinating study Egg Protein as a Source of Power, Strength and Energy, by Layman DK, Rodriguez, NR, appearing in Nutrition Today Jan/Feb. 2009 reported the following:

  • High-quality proteins make a valuable contribution to the synthesis and maintenance of muscle and indirectly to the regulation of blood glucose levels, thus contributing to power, strength, and energy.
  • Eggs provide a nutrient-dense source of energy from protein and fat, as well as several B vitamins, including thiamin, riboflavin, folate, B12, and B6, which are required for the production of energy by the body.
  • Eggs are an excellent source of the amino acid leucine, advantageous to men and women undergoing endurance training.

Leucine is also a critical element in muscle recovery from exercise, both resistance and endurance training seems to be dependent on dietary leucine.

Which proteins do you incorporate for muscle recovery?

A Longer, Healthier Life, as easy as NBC

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For many years, researchers in the field of aging believed that the only way you could increase lifespan was by caloric restriction (CR). This is because low caloric intake will improve blood glucose levels and insulin sensitivity, thereby helping to prevent one of the most dangers pitfalls of aging, obesity, metabolic syndrome and diabetes. Recommend calorie deficits are approximately 250 – 500 calories, about 30% less food than we would normally eat. While this is an effective strategy, you won’t be incorrect when I state that is not overwhelmingly popular.

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

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.

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

The PMS Eradication Plan

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The combination of moodiness, bloating, swollen breasts, breakouts, fatigue, and sometimes even cramping before your period are pretty unmistakable. They’re all signs of that dreaded monthly misery, PMS.

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

Acne Diet – More Than Skin Deep

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Think beautiful skin starts in a bottle?  Think again.  Beautiful, clear skin starts in your kitchen and has everything to do with what you put into your body.

Your skin is a direct reflection of what’s happening digestively; I like to tell our clients to think of their skin as their intestines turned inside out.  So when my clients come to me wanting clear skin yet are washing down their Doritos with Diet Coke, well…there’s work to be done in the education process.

A large part of our nutritional practice at the Flagship involves treating people with acne.  And guess what?  90-95% of our clients with acne have either been on the Pill, on antibiotics, or some combination of both.  This causes an overgrowth of unhealthy bacteria, and depletes the good bacteria present.  And acne is the residual after-effect of this imbalance.  The work we do to correct the imbalance is with a yeast-free, sugar-free diet rich in essential fatty acids and protein.  This in effect will rebuild the digestive system and restore luminous, clear skin.

PRIMO PROTEINS
Protein helps repair the skin and supports liver detoxification and hormonal balance (another culprit of acne).  The best choices include: wild Alaskan salmon and other cold-water fatty fish, chicken, turkey, eggs, Greek yogurt, whey protein, and grass-fed meats.  Choose 2-4 ounces per meal.

SUITABLE STARCHES
Since carbohydrates have the greatest impact on blood sugar and inflammation, choose them wisely.  Fruits and vegetables should be the base of your diet; you can incorporate ½ cup cooked of the following per day: barley, beans and legumes, brown rice, rolled or steel-cut oats, winter squash, sweet potato, buckwheat, quinoa, amaranth, and millet.

FABULOUS FATS
The right fats can literally make or break your health, and we all need them to survive.  Go for avocados, raw nuts and seeds, nut butters and tahini, olives and olive oil, ground flaxseeds, raw coconut and coconut oil, and grape seed oil.  They’ll correct dry chicken skin and regulate sebum production.  Incorporate at least 2 tsp of fat per meal.

STEER CLEAR…
When you’re working hard to eat healthfully, the following can quickly undo all your efforts: white flour and sugar (pasta, bread, muffins, cake, and cookies—and no, whole wheat is not any better), fruit juices and dried fruits, aged cheeses, milk, soy, vinegar, alcohol, and mushrooms.

Cleaning up your act in the kitchen will ultimately help clear up your skin.  Give your body 3-6 months for all the changes to take place.  You’ll be glad you did!

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

Please Pass the Protein

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Protein is the most important part of your anti-inflammatory diet. Without it, the body could not repair itself or function. Unfortunately, the average American diet rarely contains protein in sufficient quantity to maintain and repair cell and skin health.

Always eat your protein first, and enjoy your fruits at the end of the meal to avoid any possible negative effects on blood sugar.  An added bonus — protein will help suppress your appetite and keep you from overeating.

Remember this: we cannot store protein in our bodies. To keep our face and body firm, toned, lithe, and supple, eat a fresh supply of high quality protein every day.  That’s three meals a day and two snacks.

Recommended Proteins include:

  • Fish – wild Alaskan salmon is the best choice
  • Shellfish
  • Free range poultry
  • Omega 3 organic eggs from free range chickens
  • Tofu
  • Low fat dairy products, esp. yogurt and kefir

Anti-Inflammatory Tips For Navigating The Holiday Table

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-First, remember to eat your protein first. Eat your turkey before diving into the veggies. This will help to prevent any rises in blood sugar and also help to curb your appetite.

-When it comes to purchasing a turkey, check with your natural food store or co-op or the poultry -section of your supermarket. Look for free range birds that are fed organic vegetarian diets, contain no antibiotics, growth hormones or other undesirable additives.

-Buy organic vegetables and eat the skins – the greatest concentration of nutrients and fiber are in the skin or right beneath the skin. Try to eat vegetables rich in vitamins like c ester and pycnogenol.

-Substitute baked organic whole sweet potatoes for regular potatoes. Bake and serve hot with the skin for high fiber.

-Sprinkle cinnamon on winter squash and sweet potatoes. Cinnamon helps to stabilize blood sugar and adds great flavor.

-Ditto for that holiday slice of pumpkin or apple pie – liberal use of cinnamon will help offset the high glycemic effects of these special occasion treats.

-Make your pie crust flourless – use ground nuts and real butter – stay away from shortening which contains dangerous trans fats.

-Try adding a little finely minced garlic to freshly steamed and mashed turnips and squash – adds delicious flavor and antioxidanthealth benefits.

-Enjoy mixed nuts in the shell as opposed to salted, canned varieties.

-When baking pies, choose raw, unfiltered dark honey in place of cane sugar.

Tomorrow, a list of some great anti-inflammatory foods loaded with antioxidants.

Repair and Renew with Protein

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Don’t forget your protein. Protein is key to cellular repair and the days that we don’t get enough protein are the days at which our aging is accelerated forcing you to find a wrinkle cure. Protein foods will also give you a boost in alertness and your ability to concentrate—perfect for focusing on important mental tasks.

Amino acids

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Amino acids – The building blocks of protein.

Twenty amino acids are needed to build the various proteins used in the growth, repair, and maintenance of body tissues. Eleven of these amino acids can be made by the body itself, while the other nine (called essential amino acids) must come from the diet. The classification of an amino acid as essential or nonessential does not reflect its importance, because all 20 amino acids are necessary for health. Instead, this classification system simply reflects whether or not the body is capable of manufacturing a particular amino acid.

  • Amino Acid Cysteine The Wrinkle Cure on page 140, Dr. Perricone recommends 600-1,200 mg of amino acid cysteine a day with Vitamin C.
  • The essential amino acids are alpha lipoic acid, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.
  • The nonessential amino acids are arginine, alanine, asparagine, aspartic acid, cysteine, glutamine, glutamic acid, glycine, proline, serine, and tyrosine.