Perricone Fans

Dr. Perricone in his book “7 Secrets to Beauty, Health, and Longevity: The Miracle of Cellular Rejuvenation” explains how free radicals cause inflammation that affects aging process from our internal organs - brain, heart and lungs - to our appearance - wrinkles, sagging skin, excessive weight. He reveals 7 secrets that enchance our ability to delay (and prevent) undesirable effects of aging.

Secret 1: Jump-start your cellular metabolism

Dr. Perricone names six categories of foods that help to improve and maintain cellular metabolism:
• Category 1: Protein - for cellular rejuvenation
On the "inflammatory scale" protein is neutral, but some sources pf protein such as wild salmon provide powerful anti-inflammaory benefits because they are high in omega-3 essential fatty acids and astaxanthin.
• Category 2: Carbohydrates - for cellular energy
Sugars need to be consumed in the form of complex carbohydrates: whole fruits, vegetables, beans and some whole grains.
• Category 3: Omega-3 Essential Fatty Acids - for cellular stabilization
Essential Fatty Acids(EFAs) found in fish (wild salmon, anchovies, sardines, sablefish, trout), nuts and avocado are anti-inflamatory.
• Category 4: Carotenoids - for cellular growth and repair

Good sources of carotenoids are bright-colored fruits and vegetables, orange-colored seeafoods (salmon, trout, shrimps,lobsters), beans, legumes, nuts and extra virgin olive oil (EVOO)
• Category 5: Flavonoids - for protecting the cell membrane
Flavonoids are found is onions, apples, berries, teas, red wine, fruits, vegetables, herbs, buckwheat, cocoa, and curry.
• Category 6: Green Foods - unsurpassed cellular rejuvenators
Green foods are young cereal grasses, such as barley, wheat, rye and oats before the grass is converted into grain. Try this: Barley Grass by NOW Foods - Natural Foods (2 lbs. Powder)

Dr. Perricone recommends the following nutritional supplements to boost cellular rejuvenation:

• Alpha Lipoic Acid - powerful antioxidant
Alpha Lipoic Acid (ALA) is one of favorite supplements of dr. Perricone. We like this brand: Alpha Lipoic Acid (250mg)
• Acetyl-L-Carnitine - for cellular stabilization
Acetyl-L Carnitine (500mg)
• Coenzyme Q10 - for cellular repair
CoQ10 by NOW Foods - Antioxidants - CoQ10 (150 mg - 100 Vegetarian Capsules)
• Niacin-Bound Chromium - for life extension
Niacin-Bound Chromium 200 Mcg 120 Caps

Secret 2: To control our ideal weight all we have to do is to control our blood sugar

Nutrients that will help you to control blood sugar:

• Conjugated Linoleic Acid (CLA) - the lissing link in obesity and weight gain
NOW Foods, CLA (Conjugated Linoleic Acid) 800 mg - 180 Softgels S&H $4.49
• Niacin-Bound Chromium
Niacin-Bound Chromium 200 Mcg 120 Caps
• Omega-3 Fatty Acids
Omega-3 by NOW Foods - Natural Foods (2000 mg - 200 Softgels)
• Category 6: Green Foods - stimulate weight loss
Dr. Perricone recommends this supplement to assist with weight loss: Green Foods Magma Slim 160 Caps
Also check this out: Barley Grass by NOW Foods - Natural Foods (2 lbs. Powder)

Secret 3: Key nutrients can prevent bone loss and stimulate new bone growth

Dr. Perricone considers "supporting our support structure" a very important anti-aging factor. By the age of 80 two thirds of women will develop osteoporosis, but it strats much earllier: starting at about age of 40, people typically loose about a half an inch in height each decade. Women are much more likely to suffer from osteoporosis that men because they have less bone mass and consume less calcium that men do. Dr. Perricone recommends slowing down bone mass loss process with diet, exercise and nutritional supplements.

Food choices that impact bone health:

• Yogurt and Kefir - rich sources of calcium
Yogurt, kefir and other fermented milk products contain substances that rejuvenate bones on a cellular level.
• Sea Vegetables - for cellular stabilization
Sea Vegetables are rich in minerals including calcium, magnesium, iron, potasium, iodine, chromium in levels much greater that those found in land vegetables. Sea vegetables also protect from cardiovascular desease, protect from migraines and headaches, lower blood pressure, lower stress level.
Try this: Eden Sushi Nori, Toasted Sea Vegetable, 0.6-Ounce Packets (Pack of 6)
See also www.seaveg.com
• Canned Salmon and Sardines - good source of dietary calcium
Wild Alaska salmon is probably the favorite food of dr. Perricone. Canned variety offers an additional benefit: calcium. Wild Alaska sockeye salmon has 221 miligrams of calcium per 100 grams, i.e. each 3.75-ounce can of bone-in sockey has 232 mg (23% RDA) of cacium.
Redhead Wild Alaskan Sockeye Salmon 7.5oz. can
See also:
www.VitalChoice.com
www.great-alaska-seafood.com

Supplements for Rebuilding Bone

• Vitamin D - help maintaining strong bones
Now Foods Vitamin D 400IU 180 softgels
• Vitamin K - good for bones and heart
Viactiv Calcium Soft chews 500 mg Calcium Plus Vitamin D and K NEW Improved Milk Chocolate Flavor - 120 Soft Chews
• Category 3: Omega-3 Essential Fatty Acids - build better bones
Omega-3 by NOW Foods - Natural Foods (2000 mg - 200 Softgels)
• Magnesium - 50% of total body magnesium is found in bones
Good dietary sources: sea vegetables, peanuts, green leafy vegetables, garlic, califlower, cabbage.
grains. Supplements: Now Foods Magnesium caps 180 caps / 400 mg

Secret 4: To make the face look younger, start by rejuvenating the underlying tissue

As one of the most famous dermatologists in the world, Dr. Perricone pays special attention to the "skin we're in". "Perhaps the most discouraging aspect of aging is aging skin, because the skin is our largest and most visible organ. But it isn't just aging skin that should concern us it's also aging of the underlying tissue." Dr. Perricone explains that to maintain a youthful face we should not only try to prevent wrinkles but also maintain underlying fat and musscle tissue.

The most important changes we can make in the way we eat:

• Follow an anti-inflamatory diet
• Avoid sugar and starchy foods
Attention Weight Watchers fans: many WW-friendly foods are high in process sugars!
• Eat the right fats to burn fat
Even "right" fats such as those found in cold water fish could be "Weight Watchers - expensive": 1 oz of wild salmon or 1 teaspoon of olive oil are about 1 WW point. We need to make sure that we save some points for good fats.
• Stabilize blood sugar and insulin levels
• Eat your protein first at the start of every meal or snack
Protein as well as good fats could be "Weight Watchers - expensive". Make sure some of your points are used for proteins.

Topical Cellular Rejuvenators

• Alpha Lipoic Acid - repairs damages cells, revs up cellular energy, reverses glycation
I really like the following dr. Perricone's products based on Alpha Lipoic Acid (ALA):
N.V. Perricone Advanced Face Firming Activator 2oz
N.V. Perricone Advanced Eye Area Therapy 0.5oz
• Vitamin C Ester - regenerates connective tissues
N.V. Perricone M.D. Vitamin C Ester Concentrated Restorative Cream
• DMAE - antioxidant cell stabilizer
N.V. Perricone Face Finishing Moisturizer

Secret 5: A robust sex life enhances cellular health

Read pages 113-132 of the book “7 Secrets to Beauty, Health, and Longevity: The Miracle of Cellular Rejuvenation”

Secret 6: The right form of exercise will restore balance, unity and harmony between mind and body

We all agree with dr. Perricone that “...we don't want just live longer; we want to extend number of our healthy years. We want to stay fit and active with the capacity to enjoy life to its fullest.” Dr. Perricone explains that exercise is a crucial component to extend and improve both life span and health span.
To assist with regenerating the body on a cellular level, dr. Perricone recommends to practice yoga, tai chi or chi kung, which yeld great physical, mental, emotional and spiritual benefits. Dr. Perricone also warns that overdoing Western forms of exercise can have an opposite effect on aging process. “Too much exertion increases oxygen demand beyond the optimum level resulting in the production of inflammatory free radicals that accelerate cellular degeneration and thus the aging process.”
This recommendation is in synch with Weight Watchers recommendation to not exceed weekly exercise beyond 28 points or 4 points per day, which is about 30 minutes of high intensity exercise for 150 pounds woman. Another Weight Watchers suggestion – to include weight or resistance training into the exercise regimen – is also supported by dr. Perricone. He explains that weight training is especially effective in helping to eliminate central obesity. Out of two types of fat: subcutaneous (under the skin) and visceral (which surround our vital organs), visceral fat is much more dangerous. It is metabolized by liver, which turns it into blood cholesterol. This toxic fat produces inflammatory chemicals increasing the risk for heart disease, strokes and diabetes. Dr. Perricone suggests the National Institute of Aging website as a good resource for different forms of exercise www.niapublications.com.
Dr. Perricone also recommends another type of exercise “to turn back time” – T-Tapp. The creator of T-Tapp – Teresa Tapp designed a series of exercise especially for dr. Perricone’s book. You can also find them in the book Fit and Fabulous in 15 Minutes and on the website www.t-tapp.com

Secret 7: Controlling mental and physical stress is the key to a long, healthy and happy life

As we age, all of our hormone levels decline except for our levels of stress hormones, insulin and cortisol, which increase as we get older. “Both of these hormones are necessary for good health, but when their levels are elevated, they cause serious damage, including diseases such as diabetes and obesity.” – explains dr. Perricone. Stress hormones are important—they can give us the extra burst of energy needed to get out of the way of an oncoming automobile or other impending deadly threat. However, in today’s world, these stress hormones are called into play too often. Today, our stressors are more often psychological than physical, but the production of stress hormones remains the same. They are not dissipated through fighting or fleeing; instead, they continue to circulate through the body, wreaking havoc on our cells. Dr. Perricone explains the exact mechanism of how stress accelerates the rate at which cells age and what you can do to slow down or even reverse premature aging.

Stress-Fighting Supplements:

• Vitamin C Ester - helps modulate high levels of cortisol brought about by stress.
Recommended dosage 1,000 to 3,000 milligrams per day
N.V. Perricone M.D. Vitamin C Ester Concentrated Restorative Cream
• Phosphatidylserine - can cut elevated cortisol levels induced by mental and physical stress.
Recommended dosage 300 to 800 milligrams per day
NOW Foods, PHOSPHATIDYL SERINE 100mg 30 VCAPS
• Omega-3 Fatty Acids - helps with psycological stress and lowers cortisol levels
Recommended dosage 1 to 4 grams per day
Omega-3 by NOW Foods - Natural Foods (2000 mg - 200 Softgels)

Herbal Adaptogens:

• Rhodiola rosea - fights fatigue and stress.
Rhodiola rosea is also knows as golden root or Arctic root. It has a lot of remarkable qualities including effectiveness in combating physically and physiologically stressful conditions. It has an ability to significantly reduce stress in a single dose.
Recommended dosage 250 milligrams per day
Rhodiola by NOW Foods - Herbs (500 mg - 60 Vegetarian Capsules)
• Ginseng - provides protection against physical and physiological stress
Panax Ginseng by NOW Foods - (1.04g - 250 Capsules)

• Ginkgo biloba - modulates cortisol and blood pressure
Ginkgo Biloba by NOW Foods - (120mg - 200 Vegetarian Capsules)