Dr. Nicholas Perricone, MD, FACN, is a board
certified clinical and research dermatologist. As well as a triple
New York Times # 1 Best Selling Author. Dr. Perricone's holistic approach to aging treats
inflammation in three ways: through diet, nutriceutical supplements, and his
award-winning line of skin care products and cosmeceuticals.
“It's important to always remember beauty is an
inside job. What we eat directly affects the appearance of our complexion and
determines how we age.”
Here are 5 Tips from Dr. Perricone
himself on how we can take care of our skin from the inside out.
1. Consume enough water.
Water is vital to help flush out toxins and keep skin clear and hydrated.
2. For dry skin, load up
on Omega-3's. These essential fatty acids (EFA's) are necessary for healthy,
supple skin and help to repair the protective barrier that keeps moisture
locked in. The most potent plant-based source of Omega-3 is chia seeds, with
more Omega-3 than flax seed or wild Alaskan salmon. It's also recommended to
use chia-based products, such as O-Mega Moisture from the SUPER line, my rich
moisturizer loaded with chia oil.
3. For blemish-prone skin,
I recommend a diet rich in greens, including watercress, spinach, collard
greens and apples. The Vitamin A in these leafy greens helps normalize the
production of oil, while the quercetin in green apples helps reduce mast cell
activity, which leads to inflammation and breakouts. I use quercetin in Acne Solution from SUPER, as it exfoliates, brightens and
balances the skin.
4. These foods are also
good for sensitive skin, as is yogurt, a superfood loaded with probiotics and
lactic acid to help soothe and calm redness and inflammation.
5. It's imperative to load
up on antioxidants to maintain youthful, supple and radiant skin. Acai,
blueberries and spices such as turmeric, cinnamon and ginger are all wonderful
sources of antioxidants that help maintain healthy skin. These foods fight
free-radical damage that leads to fine lines, wrinkles, dullness, sagging and
lackluster skin.”
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Protein is made up of amino acids that are the building
blocks cells use to repair themselves. Healthy fats, especially Omega-3 fatty
acids and monounsaturated fat, have powerful anti-inflammatory effects
improving skin’s moistness, texture, suppleness and smoothness.
Fresh fruit and
vegetables contain antioxidants
that stave off free radicals, the aggressive molecules produced by a diet rich
in sugars and starchy foods, as a byproduct of your metabolism or the
environment. Free radicals create inflammation
that damages your cells, resulting in inflexibility, wrinkles, sagging and the
loss of firmness, tone, radiance and texture in the skin.
Wild Salmon is probably the world’s most heart healthy source
of protein. It is rich in long-chain
Omega-3 essential fatty acids—the most beneficial kind—which protect heart
health, inhibit inflammation, act as natural anti-depressants, increase
feelings of well-being, and help keep skin young, supple and radiant.
Asparagus is one of the richest sources of rutin, a
bioflavanoid which strengthens small capillaries in the skin and may help
prevent broken capillaries and it contains glutathione--an abundant and
essential tripeptide antioxidant found within the cells that plays a huge role
in the cell’s ability to fight free-radical damage. Glutathione is our primary antioxidant
defense and an effective suppressor of free radical damage.
Dark Leafy Greens are rich in the antioxidant plant pigments known
as carotenoids, which enhance immune response, protect skin cells against UV
radiation, and "spare" liver enzymes that neutralize carcinogens and
other toxins. Their important
anti-oxidant, anti-inflammatory effects reduce the risk of heart disease and block
sunlight-induced inflammation in the skin—which leads to wrinkles and skin
cancer.
Extra Virgin Olive Oil is rich in oleic acid, which is a super
emollient. The essential fatty acids
present in olive oil nourish the skin and provide anti-inflammatory activity.
The polyphenols that are found abundantly in olive oil are extremely efficient
and multi-faceted antioxidants.
Polyphenols are exceptionally stable and protective. The most powerful member of the Olive Oil
Polyphenol group is Hydroxytyrosol.
Extremely rare, and effective in even small concentrations, this super
antioxidant, anti-inflammatory has been proven to be effective in improving general
health and appearance.
Pinot Noir is a delightful wine to accompany foods like
salmon because pinot noirs have enough acidity in them to mitigate the fatty
content. Red wine contains a powerful heart-healthy, anti-cancer, anti-aging
antioxidant called resveratrol. It also
appears that resveratrol helps protect the skin against the sun’s UV
radiation. It appears that drinking
wine—particularly red wines such as Pinot Noir—interferes with the production
of a body chemical vital to the process that leads to clogged arteries and an
increased risk of heart attack. White
and rose wine do not offer the same protection.
Green Jasmine Tea—Enjoy a cup of green tea after your meal and don’t
worry about the caffeine, since a compound in green tea called theonine blocks
the negative effects of caffeine, while acting as a natural mood elevator and
promoting feelings of well-being.
Because green tea is rich in polyphenol anti-oxidants, it can help fight
inflammation and age-accelerating free radicals, protect against heart disease
and cancer, boost the body’s natural defenses, and exert anti-viral and
anti-bacterial effects.
Nuts and Seeds such as hazelnuts, walnuts, and almonds are rich
in short-chain Omega-3 essential fatty acids, which inhibit the accumulation of
fats in artery walls that promotes angina, strokes, and heart attacks. Nuts are
also high in the amino acid arginine, which prompts the body to release vital
hormones, stimulate sexuality, increase lean muscle mass, burn fat, lower
cholesterol and boost the immune system.
Apples are unusually high in fiber, with an average of
five grams. According to the Harvard
School of Public Health, we need approximately 20 to 35 grams of fiber per day,
so one apple provides about 15 to 25 percent of your daily fiber
requirement. Apples contain both soluble
and insoluble fiber. The soluble fiber
is known as “pectin,” and is the substance that is added to jams and jellies to
make them gel. Pectin has the power to
decrease the appetite for up to four hours, making it a more effective appetite
suppressant than the insoluble fiber found in grains such as wheat and rye. (Oats, like apples, are also rich in soluble
fiber.)
Pears offer protection from free radicals; Pears are
high in both Vitamin C and copper, anti-oxidant nutrients that help prevent
free radical damage to the cells. Both
copper and Vitamin C also stimulates white blood cells to fight infections, and
directly kills many bacteria and viruses.
One medium size pear can provide about 11 percent of the daily value
your body needs for Vitamin C, and almost 10 percent of the copper it needs.
They also promote cardiovascular and colon health: The fiber in pears has been
shown to lower high cholesterol levels.
It also binds to cancer-causing chemicals in the colon, preventing them
from damaging colon cells. Pears also
protect against macular degeneration, the leading cause of vision loss in older
adults and provide Vitamin B: Pears have
a high concentration of folates, which make up the Vitamin B complex group.
These vitamins are essential for metabolic activity and red blood cell
production.
Old Fashioned Oatmeal is high in fibers that enhance weight control and
discourages cardiovascular disease; the beta-glucan fiber in oats and also
barley exerts beneficial anti-glycemic effects as well, helping to stabilize
blood sugar.
Cinnamon helps stabilize blood sugar because it stimulates
insulin receptors and inhibits an enzyme that inactivates them, thereby
increasing cells’ ability to use glucose. Just one gram per day (approximately
¼ to ½ teaspoon) yields a 20 percent drop in blood sugar, and reduces
cholesterol and triglyceride levels as well.
Cinnamon also reduces cellular inflammation—a key age accelerator.
Omega-3 Eggs are a terrific source of protein and Omega-3
essential fatty acids. The key is to
make sure you purchase eggs from cage-free chickens that are fed flax
meal. Not only are they much more
nutritious, they taste wonderful.
Lemons and Lemon Juice contain important phytonutrients which protect
lungs, alleviate chronic obstructive pulmonary disease, help prevent cancer by
boosting the activity of detoxification enzymes in the liver, lower blood
cholesterol levels, and inhibit cancer in human breast cells, skin, lungs,
stomach, mouth, and colon cancer in laboratory animals. They also play an important role in the
maintenance of elastin and the stabilization of collagen.
Berries are antioxidant and vitamin powerhouses. They contain important phytochemicals
including phenolics, anthocyanins, carotenoids, and more. Blueberries also contains phytochemicals that
can cross the blood-brain barrier and enter the areas of brain responsible for
learning and memory. Raspberries are a rich source of Vitamin C—key for
collagen production and also very high in ellegic acid superior in reducing the
damage caused to cells from free radicals—like blueberries they are super
anti-aging foods in just about every category.
All berries are superb for all organ systems including skin.
Yogurt is a very good source of calcium, phosphorus,
riboflavin-Vitamin B2 and iodine, Vitamin B12, pantothenic acid-Vitamin B5,
zinc, potassium, protein and molybdenum.
Yogurt that contains live bacterial cultures may help you to live
longer, and may fortify your immune system. Research studies have shown that
increased yogurt consumption, particularly in immuno-compromised populations
such as the elderly, may enhance the immune response, which would in turn
increase resistance to immune-related diseases.
Chickpeas are low in fat and sodium but high in complex
carbohydrates and dietary fiber. In addition to lowering cholesterol,
garbanzos' high fiber content prevents blood sugar levels from rising too
rapidly after a meal, making these beans an especially good choice for
individuals with diabetes, insulin resistance or hypoglycemia. They are also an
excellent source of protein, needing only to be combined with grains such as
barley or oats to provide all the amino acids necessary to make a complete
protein for vegetarians who do not have other sources of protein for their
meals.
***********************
Meals by Dr. Nicholas Perricone,
MD for Healthy Skin
“Each
meal contains the three crucial components to a good-skin diet: protein,
healthy fats, and good carbohydrates such as fresh fruit and vegetables. Not only will these nutrients yield beautiful
skin, but they also have protective and preventative qualities that slow the
aging process.”-Dr. Nicholas Perricone
Each recipe makes 4 servings
Savory Scrambled Eggs with Mushrooms and Chives
1 tablespoon olive oil
1/4 cup finely chopped
mushrooms1/4 cup chives, chopped
1/4 teaspoon ground turmeric
4 eggs, lightly beaten
Freshly ground black pepper, to taste
Sea salt, to taste
Preparation:
Heat olive oil in a medium
skillet. Sauté mushrooms for 3 minutes, add chives and cook for another minute,
until fragrant. Add eggs and black pepper. Cook eggs over very low heat, stirring
constantly, until cooked to the desired doneness. Add the sea salt and scramble
for a few seconds. Serve immediately.
____________________________________
Old fashioned Oatmeal
topped with Apples, Cinnamon and Walnuts
Ingredients:
1/4 cup coarsely chopped
walnuts
3 1/2 cups water
2 cups old-fashioned oats
1 teaspoon salt
1 cup finely chopped
peeled apple
1/2 teaspoon ground
cinnamon
Preparation:
Bring 3 1/2 cups water to
boil in heavy medium saucepan. Add oats and salt and stir over medium heat
until oats are softened and very thick, about 5 minutes. Stir in chopped apple,
and cinnamon. Reduce heat to low, cover and cook until apples are tender, about
5 minutes.
_____________________________________
Roast Chicken Salad on a
Bed of Romaine Lettuce
Ingredients:
For the dressing:1/4 cup
extra-virgin olive oil
2 tablespoons red wine
vinegar
1 lemon, juiced
2 cloves garlic,
smashed
Sea salt to taste
Freshly ground black
pepper
2 stalks of celery chopped
1/2 red onion, chopped
1/4 cup sunflower seeds
Romaine lettuce leaves
Preparation:
To make the dressing:
Combine all the ingredients in a resealable container and shake vigorously.
Place chicken, celery onion and sunflower seeds in large salad bowl. Toss with dressing. Assemble lettuce on plate; top with chicken
salad.
_____________________________________
Mixed Berry
3 cups plain yogurt—I like
Greek Style Yogurt best
3 cups of berries of your
choice—frozen berries can also work. A
good combination is:
1 cup blueberries
1 cup strawberries
1 cup raspberries
4 tablespoons sliced
almonds
Layer 1/2 cup yogurt
mixture, 1/4 cup strawberries, 1/4 cup blueberries and 1/4 cup raspberries in
each of 4 parfait glasses or serving bowls alternating berries and yogurt.
Sprinkle each parfait with 1 tablespoon almonds. Serve immediately.
______________________________________
Baked Fillet of Salmon
with Asparagus and Caper-Enriched Lemon Sauce
Ingredients:
2 tablespoons fresh lemon
juice
2 tablespoons minced
shallots (may substitute red onion)
1 tablespoon drained
capers, chopped
1 teaspoon minced fresh
thyme
1/2 teaspoon grated lemon
zest – use organic only or omit from recipe
24 oz wild salmon fillets
(1-1/4 to 1-1/2 inches thick; skinless if available)
1 pound asparagus, trimmed
1 tablespoon extra-virgin
olive oil
Lemon slices
Preparation:
Preheat oven to 450°·F.
Briskly stir first 6 ingredients in small bowl to blend. Add sea salt and
freshly ground black pepper to taste.
Slice three 1/2-inch-deep
slits crosswise in top of salmon (as if dividing into 4 equal pieces but do not
cut through).
Arrange asparagus in even
layer on rimmed baking sheet. Drizzle with oil and turn to coat. Sprinkle with
salt and pepper.
Place salmon atop
asparagus; sprinkle with salt and pepper. Roast until salmon is just opaque in
center, about 20 minutes.
Transfer asparagus and
salmon to platter. Spoon sauce over salmon. Cut into 4 pieces along slits,
garnish with lemon slices and serve.
_______________________________________
Dinner:
Romaine Salad with Chick
Peas
Ingredients:
2 teaspoons fresh lemon
juice
1/4 teaspoon sea salt
Freshly ground black
pepper
1/2 teaspoon Dijon
1 small clove garlic,
peeled and minced
1/4 cup extra-virgin olive
oil
7 ounces mixed salad
greens (8 cups, loosely packed), such as escarole, oak-leaf, and romaine,
rinsed, patted dry, and torn into bite-size pieces
1/2 cup of rinsed and
drained chickpeas
Preparation:
Place the lemon juicer,
salt, pepper, mustard, and garlic in a medium-size bowl and whisk together
until blended. Slowly add the olive oil, whisking constantly, until the
dressing is emulsified.
________________________________________
Side Dish
Feta, Toasted Walnut and
Fresh Pear Platter
Ingredients:
1/2 lb of sliced feta
cheese
1 cup of toasted walnuts
3 pears sliced
Fresh black pepper
Preparation:
Arrange the feta slices
down the center of a large platter.
Arrange the pear slices
around the feta.
Grate fresh black pepper
over feta; sprinkle with toasted walnuts and serve.
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