Tag Archives: water

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

Alpha Lipoic Acid Essentials – The Universal Antioxidant

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Recent studies have shown alpha lipoic acid (ALA) is an even more powerful antioxidant, and anti-inflammatory agent than previously thought; however, therapeutic amounts can only be obtained from supplements, because it is almost non-existent in foods.

ALA be praised

Alpha lipoic acid is unique among antioxidants because it is soluble in both fat and water. This gives it the ability to penetrate the lipid or fat soluble portions of the cell, such as the cell’s first line of defense, the cell plasma membrane. In addition, it can also penetrate the watery portions of the cell, known as the cytosol. Because ALA can protect both the fat- and water-soluble parts of the cell, scientists have named it the “universal antioxidant.” ALA is found as part of an enzyme complex in the mitochondria that converts food to energy, it is also known as the “metabolic antioxidant.” Diseases of aging are caused by the damage and inflammation that result from free radical damage to the cells. Since ALA can protect all portions of the cell, it is ideally suited to help prevent the diseases of aging and the signs of aging in the skin.

A stitch in time saves nine

When taken orally as a supplement, ALA can concentrate in both the cell and mitochondrial lipid membranes, where it protects both from free radical damage, thus preventing the commencement of an inflammatory cascade.

Good for diabetics

ALA is especially protective to the mitochondria in nerve cells, and can therefore help prevent degeneration of the brain seen with aging and age-related diseases of the central nervous system. In addition, ALA has been used successfully to treat patients with diabetic neuropathy (nerve damage).

Understanding which supplements and topicals are important to take on a daily basis is a great way to keep all of your organ systems, including the skin, functioning at optimum levels.

Essential Fatty Acids

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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 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 human’s 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.

Best Choices for Omega 3 Essential Fatty acids (Linolenic Acid)

  • Cold water high fat fish, esp. wild salmon, sardines, anchovies, mackerel, shad, herring and trout
  • Flaxseed oil (flaxseed oil has the highest linolenic content of any food), flaxseeds, flaxseed meal, hempseed oil, hempseeds, walnuts, pumpkin seeds, Brazil nuts, sesame seeds
  • Avocado
  • Certain dark green leafy vegetables, including kale, spinach, purslane, mustard greens, collards, etc

Best Choices for Omega-6 Essential Fatty Acids (Linoleic Acid):

  • Flaxseed oil, flaxseeds, flaxseed meal,
  • hempseed oil, hempseeds,
  • grapeseed oil,
  • pumpkin seeds,
  • Pignolia (pine) nuts,
  • pistachio nuts,
  • raw sunflower seeds (raw),
  • borage oil,
  • evening primrose oil,
  • black currant seed oil
  • Acai

Corn, safflower, sunflower, soybean, and cottonseed oils are also sources of linoleic acid, but are refined and may be deficient in nutrients

Best Choices for Omega-9 Essential Fatty Acids (Oleic Acid)

While Omega-9 is not technically classified as an essential fatty acids because our bodies can manufacture it –however foods rich in oleic acid are recommended because oleic acid oleic acid assists in cancer protection, and decreases the risk of heart attacks and arteriosclerosis.

  • Olive oil (extra virgin or virgin), olives,
  • avocados,
  • almonds,
  • peanuts,
  • sesame oil,
  • pecans,
  • pistachio nuts,
  • cashews,
  • hazelnuts,
  • macadamia nuts

A special note on nuts and seeds:.  Buy organic when possible, in small batches and store in the freezer to protect from rancidity

The Importance of Drinking Water

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Pure spring water is an essential component of the anti-inflammatory diet.  Logic tells us that when we have an unwanted fire, we throw water on it to put it out.  Therefore it makes perfect sense that water would help quell the cellular inflammation that goes on in our bodies.  In fact, this is true.  Water will decrease inflammation in the body.

Place a grape and a raisin side by side on a plate. The only real difference between them is the amount of water they each contain.

Approximately sixty-five to seventy percent of the body weight is water. Water maintains moisture in the body; it transports oxygen to the blood, and helps carry nutrients through blood. Water is necessary to maintain an ideal internal body temperature – in fact, nearly every biological function requires the help of water.

Water naturally suppresses the appetite and helps the body metabolize stored fat.  Studies have shown that if we decrease our water intake our fat deposits will increase.  Conversely, an increase in water intake will reduce fat deposits.  One of the roles of our liver is to convert stored fat to energy.  Because our kidneys can’t function properly without enough water, if we don’t have enough water in our systems, the liver steps in and assists kidney function.  This results in the liver not being able to metabolize fats as quickly and efficiently as it did when it was not assisting the kidneys.  As a result, it metabolizes less fat; more fat remains stored in the body and weight loss stops.

Water is also essential to fat metabolism.  The more you weigh the more water you need.  An even mildly dehydrated body will cause a 3% drop in baseline metabolism resulting in the gain of one pound of fat every six months.  A dehydrated body will also provoke the development of aging, inflammatory compounds.  Dehydration is also a major cause of fatigue.
When we give our bodies adequate water (6 to 8 glasses per day – or approximately two quarts), we should notice a decrease in our appetites.  Women and body builders have often avoided drinking enough water because they fear bloating.  You will not become bloated; in fact, the opposite will occur: the well-defined look will be enhanced as more fat is metabolized and wastes are flushed from the body. Further this slimming effect is seen all over, and is just one part of our wrinkle cure.

The best choice is spring water. Avoid tap and chlorinated, fluoridated waters to eliminate substances that you do not need in your system.

Essential Fatty Acids

by • Comment

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, make a wrinkle cure, 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.