I thought this was too good to pass up! Here is a repost of:
Dr. Nicholas Perricone, MD, FACN, is a boardcertified 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 hisaward-winning line of skin care products and cosmeceuticals.
“It's important to always remember beauty is aninside job. What we eat directly affects the appearance of our complexion anddetermines how we age.”
Here are 5 Tips from Dr. Perriconehimself 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 upon Omega-3's. These essential fatty acids (EFA's) are necessary for healthy,supple skin and help to repair the protective barrier that keeps moisturelocked in. The most potent plant-based source of Omega-3 is chia seeds, withmore Omega-3 than flax seed or wild Alaskan salmon. It's also recommended touse chia-based products, such as O-Mega Moisture from the SUPER line, my richmoisturizer loaded with chia oil.
3. For blemish-prone skin,I recommend a diet rich in greens, including watercress, spinach, collardgreens and apples. The Vitamin A in these leafy greens helps normalize theproduction of oil, while the quercetin in green apples helps reduce mast cellactivity, which leads to inflammation and breakouts. I use quercetin in Acne Solution from SUPER, as it exfoliates, brightens andbalances the skin.
4. These foods are alsogood for sensitive skin, as is yogurt, a superfood loaded with probiotics andlactic acid to help soothe and calm redness and inflammation.
5. It's imperative to loadup on antioxidants to maintain youthful, supple and radiant skin. Acai,blueberries and spices such as turmeric, cinnamon and ginger are all wonderfulsources of antioxidants that help maintain healthy skin. These foods fightfree-radical damage that leads to fine lines, wrinkles, dullness, sagging andlackluster skin.”
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Protein is made up of amino acids that are the buildingblocks cells use to repair themselves. Healthy fats, especially Omega-3 fattyacids and monounsaturated fat, have powerful anti-inflammatory effectsimproving skin’s moistness, texture, suppleness and smoothness.
Fresh fruit andvegetables contain antioxidantsthat stave off free radicals, the aggressive molecules produced by a diet richin sugars and starchy foods, as a byproduct of your metabolism or theenvironment. Free radicals create inflammationthat damages your cells, resulting in inflexibility, wrinkles, sagging and theloss of firmness, tone, radiance and texture in the skin.
Wild Salmon is probably the world’s most heart healthy sourceof protein. It is rich in long-chainOmega-3 essential fatty acids—the most beneficial kind—which protect hearthealth, inhibit inflammation, act as natural anti-depressants, increasefeelings of well-being, and help keep skin young, supple and radiant.
Asparagus is one of the richest sources of rutin, abioflavanoid which strengthens small capillaries in the skin and may helpprevent broken capillaries and it contains glutathione--an abundant andessential tripeptide antioxidant found within the cells that plays a huge rolein the cell’s ability to fight free-radical damage. Glutathione is our primary antioxidantdefense and an effective suppressor of free radical damage.
Dark Leafy Greens are rich in the antioxidant plant pigments knownas carotenoids, which enhance immune response, protect skin cells against UVradiation, and "spare" liver enzymes that neutralize carcinogens andother toxins. Their importantanti-oxidant, anti-inflammatory effects reduce the risk of heart disease and blocksunlight-induced inflammation in the skin—which leads to wrinkles and skincancer.
Extra Virgin Olive Oil is rich in oleic acid, which is a superemollient. The essential fatty acidspresent in olive oil nourish the skin and provide anti-inflammatory activity.The polyphenols that are found abundantly in olive oil are extremely efficientand multi-faceted antioxidants. Polyphenols are exceptionally stable and protective. The most powerful member of the Olive OilPolyphenol group is Hydroxytyrosol. Extremely rare, and effective in even small concentrations, this superantioxidant, anti-inflammatory has been proven to be effective in improving generalhealth and appearance.
Pinot Noir is a delightful wine to accompany foods likesalmon because pinot noirs have enough acidity in them to mitigate the fattycontent. Red wine contains a powerful heart-healthy, anti-cancer, anti-agingantioxidant called resveratrol. It alsoappears that resveratrol helps protect the skin against the sun’s UVradiation. It appears that drinkingwine—particularly red wines such as Pinot Noir—interferes with the productionof a body chemical vital to the process that leads to clogged arteries and anincreased risk of heart attack. Whiteand rose wine do not offer the same protection.
Green Jasmine Tea—Enjoy a cup of green tea after your meal and don’tworry about the caffeine, since a compound in green tea called theonine blocksthe negative effects of caffeine, while acting as a natural mood elevator andpromoting feelings of well-being. Because green tea is rich in polyphenol anti-oxidants, it can help fightinflammation and age-accelerating free radicals, protect against heart diseaseand cancer, boost the body’s natural defenses, and exert anti-viral andanti-bacterial effects.
Nuts and Seeds such as hazelnuts, walnuts, and almonds are richin short-chain Omega-3 essential fatty acids, which inhibit the accumulation offats in artery walls that promotes angina, strokes, and heart attacks. Nuts arealso high in the amino acid arginine, which prompts the body to release vitalhormones, stimulate sexuality, increase lean muscle mass, burn fat, lowercholesterol and boost the immune system.
Apples are unusually high in fiber, with an average offive grams. According to the HarvardSchool 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 fiberrequirement. Apples contain both solubleand insoluble fiber. The soluble fiberis known as “pectin,” and is the substance that is added to jams and jellies tomake them gel. Pectin has the power todecrease the appetite for up to four hours, making it a more effective appetitesuppressant than the insoluble fiber found in grains such as wheat and rye. (Oats, like apples, are also rich in solublefiber.)
Pears offer protection from free radicals; Pears arehigh in both Vitamin C and copper, anti-oxidant nutrients that help preventfree radical damage to the cells. Bothcopper and Vitamin C also stimulates white blood cells to fight infections, anddirectly kills many bacteria and viruses. One medium size pear can provide about 11 percent of the daily valueyour 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 beenshown to lower high cholesterol levels. It also binds to cancer-causing chemicals in the colon, preventing themfrom damaging colon cells. Pears alsoprotect against macular degeneration, the leading cause of vision loss in olderadults and provide Vitamin B: Pears havea high concentration of folates, which make up the Vitamin B complex group.These vitamins are essential for metabolic activity and red blood cellproduction.
Old Fashioned Oatmeal is high in fibers that enhance weight control anddiscourages cardiovascular disease; the beta-glucan fiber in oats and alsobarley exerts beneficial anti-glycemic effects as well, helping to stabilizeblood sugar.
Cinnamon helps stabilize blood sugar because it stimulatesinsulin receptors and inhibits an enzyme that inactivates them, therebyincreasing cells’ ability to use glucose. Just one gram per day (approximately¼ to ½ teaspoon) yields a 20 percent drop in blood sugar, and reducescholesterol 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-3essential fatty acids. The key is tomake sure you purchase eggs from cage-free chickens that are fed flaxmeal. Not only are they much morenutritious, they taste wonderful.
Lemons and Lemon Juice contain important phytonutrients which protectlungs, alleviate chronic obstructive pulmonary disease, help prevent cancer byboosting the activity of detoxification enzymes in the liver, lower bloodcholesterol 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 themaintenance of elastin and the stabilization of collagen.
Berries are antioxidant and vitamin powerhouses. They contain important phytochemicalsincluding phenolics, anthocyanins, carotenoids, and more. Blueberries also contains phytochemicals thatcan cross the blood-brain barrier and enter the areas of brain responsible forlearning and memory. Raspberries are a rich source of Vitamin C—key forcollagen production and also very high in ellegic acid superior in reducing thedamage caused to cells from free radicals—like blueberries they are superanti-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 livelonger, and may fortify your immune system. Research studies have shown thatincreased yogurt consumption, particularly in immuno-compromised populationssuch as the elderly, may enhance the immune response, which would in turnincrease resistance to immune-related diseases.
Chickpeas are low in fat and sodium but high in complexcarbohydrates and dietary fiber. In addition to lowering cholesterol,garbanzos' high fiber content prevents blood sugar levels from rising toorapidly after a meal, making these beans an especially good choice forindividuals with diabetes, insulin resistance or hypoglycemia. They are also anexcellent source of protein, needing only to be combined with grains such asbarley or oats to provide all the amino acids necessary to make a completeprotein for vegetarians who do not have other sources of protein for theirmeals.
Turmeric The golden root of turmeric has been used sinceancient times for both health and beauty. A superb anti-inflammatory, the active curcuminoids help even out skintone and color and have superior cell-protective properties, helping to keepskin soft and supple while protecting against the oxidative stress thataccelerates skin ageing.”
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Meals by Dr. Nicholas Perricone,MD for Healthy Skin
“Eachmeal 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 beautifulskin, but they also have protective and preventative qualities that slow theaging process.”-Dr. Nicholas Perricone
Breakfast:Each recipe makes 4servingsSavory Scrambled Eggs withMushrooms and Chives Ingredients:
1 tablespoon olive oil
1/4 cup finely choppedmushrooms1/4 cup chives, chopped1/4 teaspoon groundturmeric4 eggs, lightly beatenFreshly ground blackpepper, to tasteSea salt, to tastePreparation:
Heat olive oil in a mediumskillet. 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, stirringconstantly, until cooked to the desired doneness. Add the sea salt and scramblefor a few seconds. Serve immediately.
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Breakfast:
Old fashioned Oatmealtopped with Apples, Cinnamon and Walnuts
Ingredients:
1/4 cup coarsely choppedwalnuts
3 1/2 cups water
2 cups old-fashioned oats
1 teaspoon salt
1 cup finely choppedpeeled apple
1/2 teaspoon groundcinnamon
Preparation:
Bring 3 1/2 cups water toboil in heavy medium saucepan. Add oats and salt and stir over medium heatuntil 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, about5 minutes.
Divide cereal among 4bowls. Top with almonds and serve.
*Drink Jasmine Tea alongside your Oatmel Breakfast
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Lunch:
Roast Chicken Salad on aBed of Romaine Lettuce
Ingredients:
For the dressing:1/4 cupextra-virgin olive oil 2 tablespoons red winevinegar 1 lemon, juiced 2 cloves garlic,smashed Sea salt to taste Freshly ground blackpepper
For the salad: 4 (6 to7-ounce) boneless skinless cooked chicken breasts cut into chunks—can also usechopped Rotisserie Chicken without the skin
2 stalks of celery chopped
1/2 red onion, chopped1/4 cup sunflower seedsRomaine 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 chickensalad.
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Lunch:
Mixed Berry Yogurt Parfait
Ingredients:
3 cups plain yogurt—I likeGreek Style Yogurt best
3 cups of berries of yourchoice—frozen berries can also work. Agood combination is:1 cup blueberries1 cup strawberries1 cup raspberries4 tablespoons slicedalmonds Preparation:
Layer 1/2 cup yogurtmixture, 1/4 cup strawberries, 1/4 cup blueberries and 1/4 cup raspberries ineach of 4 parfait glasses or serving bowls alternating berries and yogurt.Sprinkle each parfait with 1 tablespoon almonds. Serve immediately.
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Dinner:
Baked Fillet of Salmonwith Asparagus and Caper-Enriched Lemon Sauce
Ingredients:2 tablespoons fresh lemonjuice
2 tablespoons mincedshallots (may substitute red onion)1 tablespoon drainedcapers, chopped1 teaspoon minced freshthyme1/2 teaspoon grated lemonzest – 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, trimmed1 tablespoon extra-virginolive oil Lemon slices
Preparation:Preheat oven to 450°·F.Briskly stir first 6 ingredients in small bowl to blend. Add sea salt andfreshly ground black pepper to taste.
Slice three 1/2-inch-deepslits crosswise in top of salmon (as if dividing into 4 equal pieces but do notcut through).
Arrange asparagus in evenlayer on rimmed baking sheet. Drizzle with oil and turn to coat. Sprinkle withsalt and pepper.
Place salmon atopasparagus; sprinkle with salt and pepper. Roast until salmon is just opaque incenter, about 20 minutes.
Transfer asparagus andsalmon to platter. Spoon sauce over salmon. Cut into 4 pieces along slits,garnish with lemon slices and serve.
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Romaine Salad with ChickPeas
Ingredients:2 teaspoons fresh lemonjuice
1/4 teaspoon sea salt Freshly ground blackpepper1/2 teaspoon Dijon mustard1 small clove garlic,peeled and minced 1/4 cup extra-virgin oliveoil 7 ounces mixed saladgreens (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 anddrained chickpeas
Preparation:Place the lemon juicer,salt, pepper, mustard, and garlic in a medium-size bowl and whisk togetheruntil blended. Slowly add the olive oil, whisking constantly, until thedressing is emulsified.
Add the greens andchickpeas, toss well until they are coated with the dressing. Season withpepper to taste and serve immediately.
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Side Dish
Feta, Toasted Walnut andFresh Pear Platter
Ingredients:
1/2 lb of sliced fetacheese
1 cup of toasted walnuts3 pears sliced Fresh black pepper
Preparation:Arrange the feta slicesdown the center of a large platter. Arrange the pear slicesaround the feta. Grate fresh black pepperover feta; sprinkle with toasted walnuts and serve.
