Tag Archives: supplements

Omegas

Healthy Hair, Healthy Skin

by • 2 Comments

When it comes to healthy hair, it’s not just what you put on your tresses that counts — it’s what you put in your body, too.

Besides being rich in protein and vitamin D (both are key to strong hair) the omega-3 fatty acids found in this tasty cold-water fish, such as salmon are the true superstar. Your body can’t make those fatty acids, which your body needs to grow hair. About 3% of the hair shaft is make up of these fatty acids, Drayer says. Omega-3s are also found in cell membranes in the skin of your scalp, and in the natural oils that keep your scalp and hair hydrated.

Better-looking hair can start at your next meal.

Which foods do you enjoy for healthy hair and skin?

Skin & Total Body Supplements

Natural Glutathione Boosters

by • 2 Comments

It is difficult to overstate the importance of glutathione as one of the body’s primary defense system. Unfortunately, oral ingestion of supplemental glutathione has not been viable because of its rapid breakdown during digestion. However, there are some foods and supplements that help support healthy glutathione levels:

  • Cinnamon and Rhodila Rosea. Researchers found that cinnamon and Rhodiola Rosea extracts significantly lowered blood sugar – and at the same time this combination increased levels of glutathione in diabetic mice.
  • Alpha lipoic acid (ALA) is of major importance in boosting cellular levels of glutathione.
  • Milk Thistle protects the liver from depletion of glutathione.
  • N-acetyl cysteine (NAC) is another strategy for providing glutathione to the cell and giving additional protection to the mitochondria is by providing precursors that are needed for the formation of glutathione. NAC contains a sulfur group known as a thiol, and it is the thiol that gives this amino acid its antioxidant effects. The cysteine portion of NAC is one of the three peptides that make up the glutathione molecule and by providing this building block, more glutathione is produced.

In combination with two other amino acids, glutamine and glycine, N-acetyl cysteine promotes the synthesis of glutathione in the liver. Both N-acetyl cysteine and alpha lipoic acid, when administered together, work synergistically to elevate levels of glutathione in the cell.

tips for safer drinking

Tips for Healthier Drinking

by • Comment

Here are some tips to mitigate some of the damage caused by alcohol:

  • Make sure that you never drink alcohol on an empty stomach and that you stay well-hydrated by drinking plenty of water.
  • Green foods such as Green Magma contain dried barley grass which can neutralize the toxic effects of the aldehydes. It is the perfect ‘detox.’
  • If you’re drinking hard liquor, avoid mixing them with sugar-laden juice or sodas, which also have pro-inflammatory effects. Use soda water or tonic instead.
  • Coffee is not an antidote to alcohol. In fact will leave you feeling even worse!

Should you over-indulge, drinking fresh, pure water and taking the right blend of nutritional supplements can help repair the internal and external damage that greets you the following morning. I recommend:

  • 10 -12 ounce glass of water
  • 1000 milligrams of vitamin C
  • 1200 milligrams of n-acetyl cysteine
  • 100 milligrams of alpha lipoic acid
  • 1000 milligrams glutamine
  • 500 milligrams of pantothenic acid
  • a B-complex capsule

Wishing everyone a happy and safe New Year’s Eve!

3tiered_pills

A Hangover Rx

by • 1 Comment

Should you overindulge in alcohol, drinking fresh, pure water and taking the right blend of nutritional supplements can help repair the internal and external damage that greets you the following morning.

I recommend:

  • Drinking a 10-to 12-ounce glass of water upon rising.
  • 1,000 milligrams of Vitamin C.
  • 1,200 milligrams of N-Acetyl cysteine.
  • 1,000 milligrams of glutamine.
  • 500 milligrams of pantothenic acid.
  • 100 milligrams of alpha lipoic acid.
  • A B complex supplement.

More Hangover Helpers:

Despite the common myth, coffee will actually make you feel even worse as it can dehydrate the body further.

Green foods, such as young cereal grasses such as barley grass, spirulina help neutralize the effects of the aldehydes that may be responsible for the damaging effects of alcohol on the liver.

Curcumin, the substance that gives the spice turmeric its distinctive yellow color, stops the changes caused by excessive alcohol that can lead to liver damage. Mix ¼ teaspoon with a little water to protect against damage and provide superior antioxidant protection.

What are your recovery tips?

Hair and Nail Formula Supplements

The Right Blend to Stay Forever Young

by • Comment

The new Hair & Nail Formula supplements are created with high quality Alaska Sockeye Salmon derived Omega 3’s, custom dosed levels of antioxidants, as well as Biotin, which is a critical ingredient that assists the body’s natural production of Keratin, which supports strong, healthy nails and hair. In addition, are an exclusive blend of extracts based on Dr. Perricone’s Forever Young research.

Let’s take a closer look at this blend of extracts:

  • Watercress- excellent for its anti-cancer and detoxification properties.
  • Dark cocoa- potent anti-inflammatories and anthocyanids, which are beneficial for skin, heart and overall health.
  • Chili pepper- excellent for increasing circulation and supporting metabolic function.
  • Turmeric- powerful anti-cancer, anti-tumor and anti-inflammatory benefits.
  • Purple cabbage- Cruciferous vegetables are the source of perhaps the most effective natural cancer-fighting compounds.
  • Tomato concentrate- great source of the antioxidant lycopene.
  • Broccoli- another cruciferous vegetable thought to inhibit cancer.
  • Garlic bulb- a member of the allium family, the compounds in garlic support heart and immune system function. Also, garlic is a potent anti-microbial substance.
  • Eggplant- deep, dark pigments in the flesh of the eggplant help support skin’s plump texture.
  • Alfalfa leaf and stem- thought to help slow down balding and hair thinning.
  • Tumeric root- an ancient root used in Ayurevedic and Asian medicines for centuries that benefit circulation and combat a host of systemic diseases such as certain types of cancer and heart disease.

Women, Stress, and Acne

by • 10 Comments

Today’s blog is inspired by an interview request I received from the UK concerning the significant rise in adult women visiting their dermatologist for acne. It is absolutely true that our hard economic times, and the general ‘bad’ news coming from all sectors, internationally as well as domestically, is contributing to a major increase in acne flare ups.

Stress is a proven precipitator of acne. Yes, men also suffer from stress, but because of their hormonal differences, adult women are much more adversely affected. Recent statistics from the American Dermatology Association report that the median age for patients suffering from acne has been gradually increasing. Earlier it used to be 20.5 years, whereas now it is approximately 26.5 years or age. More than 17 million adults are diagnosed with acne in the US, of which 50 % are adult women and 25% are adult men.

It is a sad but true fact that acne often rears its ugly head at the most inopportune times possible. Acne has an uncanny knack for flaring up just in time for that big date, job interview, wedding day or other special event in our lives. This happens with alarming frequency – far too often in fact to chalk it up to “bad luck” or coincidence. There is a physiological reason for these untimely flare-ups and its name is stress.

Of all of the physical conditions we experience, stress is the most deadly. Many circumstances create stress in our daily lives. Arguing with family, friends or colleagues, not getting enough sleep, worrying, working too hard or even playing too hard can all create stress. Weekend warriors, who try to make up for a week of inactivity by spending hours engaged in strenuous physical sports, raise their stress levels to an unhealthy degree. Any activity that is practiced without moderation can lead to a stress response. This is extremely important to remember if you hope to gain control of your acne flare-ups.

For those of you familiar with my work in the anti-aging field, you know that elevated levels of the hormone, cortisol (also referred to as the ‘death’ hormone) are very destructive to the body. Elevated cortisol levels cause an increase in blood sugar. This in turn causes an instant response from our cells as they enter an extreme pro-inflammatory mode. Because acne is a systemic, inflammatory disease, any increase in inflammation will result in an increase in the length and severity of the outbreak.

Mars vs. Venus, Androgens and Acne
When our blood sugar and insulin levels rise, whether from a poor diet or from stress, we experience a serious increase in inflammatory chemicals at a cellular level. This causes inflammatory diseases such as acne to worsen dramatically. Cortisol and other adrenal steroids can act as androgens and stimulate the sebaceous (oil) glands resulting in a flare-up of acne. Although men are affected by stress and pro-inflammatory cortisol response, women suffer from both the pro-inflammatory cortisol-sugar-insulin connection, as well as the effect of the male-type hormones. Men are not affected from high levels of androgens in the same way that women are. Women are most susceptible to adrenal hormone stimulation because most of the women’s androgens are synthesized in the adrenal glands. The stimulation of the oil glands results in changes such as the clogging of the pores and increased secretion of pro-inflammatory fatty acids. These pro-inflammatory fatty acids release the chemical messengers known as cytokines, and so the inflammatory fire is fed. Men with high levels of androgen circulating do not suffer from the androgen affect like women.

The Top Ten

But the news is not all bad. We can learn how to lower cortisol levels and stop acne before it starts. Follow these simple rules and you will enjoy lowered stress levels, increased energy, elevated moods and sense of well-being and clear, radiant skin.

1. Follow the anti-inflammatory diet,
2. Make sure that you get enough sleep
3. Try to minimize stress in your life
4. Don’t drink coffee. Coffee contains many organic acids which affect our blood sugar and cortisol levels. It is not specifically because of the caffeine because you can drink a cup of decaffeinated coffee at 8 AM and your cortisol levels will still be measurable at 10 PM –the same effects as a cup of regular coffee.
5. Set aside time for meditation, prayer or a walk in Nature. It is a well- established fact that people who do this have significantly lower cortisol levels. Long term benefits include keeping our skin clear, maintaining a healthy immune system and preventing age-related diseases, such as diabetes, cancer or cardiovascular disease
6. Consider learning some simple Yoga exercises. Substitute green tea for coffee.
7. Make sure that there are plenty of essential fatty acids in your diet because essential fatty acids can decrease cortisol levels.
8. Take nutritional supplements including alpha lipoic acid, zinc, DMAE, pantothenic acid.
9. Add essential fatty acids such as borage and evening primrose oil which are rich in linoleic acid. Acne sufferers have a low concentration of linoleic acid in their sebum and the levels decrease as the acne increases.
10. Adopt a loving, non-judgmental pet

I have often wondered how so many of Hollywood’s most stunning faces manage to have such clear complexions, given the high level of stress in the entertainment industry. The answer may be that a great many of them are huge pet lovers. Think Oprah, Jessica Alba, Heidi Klum, Rachael Ray, Paula Abdul, Jessica Biel, Julia Roberts, Demi Moore, Elizabeth Taylor, just to name a few. Perhaps this is the ideal ‘prescription,’ for beautiful, luminous, acne-free skin.

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


View PerriconeMD acne products here

28 Day Acne Program

by • 12 Comments

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

Win Free Maitake Supplements from Perricone MD

by •

Getting your figure ready for the beach? When combined with exercise and a healthy diet, Maitake supplements support targeted weight loss in the stubborn mid-section.

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!

Preserving Lean Muscle Mass

by • 8 Comments

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.

A Longer, Healthier Life, as easy as NBC

by • 4 Comments

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