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10 Dirty Little Secrets about Body Fat
10 Dirty Little Secrets about Body Fat By Nicholas Perricone, MD, FACN, CNS There are many reasons to embrace Paul McCartney’s suggestion for “No-meat Mondays/giving up meat one day a week.” In fact, unless you are eating 100% grass-fed meat, I recommend cutting back on overall meat intake. This is not just environmentally sound, it [...]
Top Ten Superfoods for Weight Loss
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. Rich Cold-Water Fish: Anti-inflammatory Omega-3 Fats TOP CHOICE: Wild Alaskan Salmon [...]
Barbecue Your Way to Beautiful Skin
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 [...]
Baked Fillet of Salmon with Asparagus and Caper-Enriched Lemon Sauce
Spring is the perfect time to buy fresh asparagus and wild salmon! This delightful entrée recipe is easy enough for everyday enjoyment, but elegant enough for a dinner party. The piquant flavor of the capers enhances the delicate, yet distinctive flavors of the wild salmon and fresh asparagus. Capers are an outstanding way turn a [...]
Acne Diet – More Than Skin Deep
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. [...]
Eat Fish, Burn Fat
Introduce anchovies, herring, and sardines into your diet. Like wild Alaskan salmon, these tiny little fish will really ramp up your ability to shed fat! And they are rich sources of the omega-3 essential fatty acids. Anchovies can be mashed and added to sauces and salad dressing—the classic Caesar salad dressing owes its unique, incomparable flavor to the addition of anchovy paste or a few mashed anchovies. If you want to help your skin stay taut and toned on face and body, eat liberal amounts of these miracle fish. In addition to omega-3s, they contain DMAE which helps ensure adequate levels of the neurotransmitters that contribute to the maintenance of muscle tone—on face and body.
Protein First
Every meal or snack must include: protein, low-glycemic carbs, healthy fats. Always eat your protein first. Reach for that shrimp cocktail or smoked salmon appetizer first—and when your Thanksgiving dinner entrée arrives, eat the turkey first, followed by your green salad and vegetables. Why? Because by eating your protein first at every meal you are helping suppress your appetite. Proteins are digested much more slowly than carbohydrates—even carbohydrates that are high in fiber. Also protein is neutral in terms of its effect on blood sugar.
Essential Fatty Acids
The omega 3 essential fatty acids are particularly important and the best sources are the aforementioned cold water fish and fish oil capsules, with nuts and seeds as the second best source. However, omega-3 is not the only type of essential fatty acid necessary for good health. Also important are the omega-6 and omega-9. All [...]
Essential Fatty Acids
The omega 3 essential fatty acids are particularly important and the best sources are the cold water fish and fish oil capsules, with nuts and seeds as the second best source.
However, omega-3 is not the only type of essential fatty acid necessary for good health. Also important are the omega-6 and omega-9. All are needed to form and maintain the structural and functional integrity of cell membranes, provide fuel for cellular energy and create the hormone-like messenger chemicals, the prostaglandins and the eicosanoids, which regulate many key metabolic functions.
Because the body cannot make these essential fats, we must obtain them from our diets. This is a lot easier said than done. For one thing, many of us consume a low ratio of essential fatty acids compared to our intake of saturated fatty acids, such as those found in full fat dairy products and meat (we all know that saturated fats are pro-inflammatory and are associated with an increased risk of cardiovascular disease).
Unfortunately, when most of us do consume essential fatty acids, they tend to be omega-6, which is found in grains and vegetable oils such as corn and safflower. In fact, very few of us are getting the proper ratio of omega-3 to omega-6, which may account for the growing prevalence of serious health conditions like heart attacks, cancer, asthma, lupus, schizophrenia, depression, accelerated aging, ADHD, Alzheimer’s disease, metabolic syndrome, obesity, and diabetes in our society.
This imbalance upsets the proverbial fat-metabolizing apple cart. An overabundance of omega-6 is inflammatory and interferes with the body’s ability to use omega-3s—a serious situation because of the positive effects of omega-3s we talked about earlier: They inhibit the calories we consume from being stored as body fat, while promoting the burning of body fat we already have. It is believed that humans evolved with a 1:1 ratio of omega 3 to omega 6. It is now believed that the Western diet is 15:1 or significantly greater with the omega 6 intake far surpassing the omega 3 intake. To prevent disease and to look and feel your best, drastically limit intake of omega 6, eliminate all refined vegetables oils other than extra virgin olive oil and increase your intake of the omega 3’s.
Tomorrow we’ll discuss the best food choices to get your Omega 3s and Omega 6s.
Barbecue Tips
Barbequing food can create AGEs. As we know AGEs lead to wrinkles and sagging skin, for which we will desperately need a wrinkle cure. However, there is good news – we do not have to give up the fun of barbecuing. We can still barbecue and reduce our risk of creating toxins if we follow [...]
