"Before you eat a meal, hold up 3 fingers and think to yourself: I need a protein, a good carbohydrate and a small amount of unsaturated fat."- Dr. Perricone

Dr. Perricone's Anti-Inflammatory Diet

Dr. Perricone's anti-inflammatory diet is the cornerstone of the Perricone Program. The right anti-inflammatory foods and beverages will help prevent age-related diseases and degenerative conditions - both physical and mental. By following an anti-inflammatory diet, our food choices ensure that our skin will look youthful, supple and radiant, our mental states positive and upbeat, our energy levels high and our thinking clear and sharp.

The anti-inflammatory diet consists of the following components:

• high-quality protein, like that found in fish, shellfish, poultry and tofu;

• low-glycemic* carbohydrates including colorful fresh fruits and vegetables and whole grains such as old-fashioned oatmeal, legumes such as beans and lentils;

• healthy fats, such as those found in cold water fish (especially wild Alaskan salmon, halibut, sardines, herring, anchovies, etc.), nuts, seeds, and olive oil

• 8 -10 glasses of pure spring water per day.

• Anti-oxidant rich beverages such as green tea

These foods and beverages act as natural anti-inflammatories and help to maintain normal levels of insulin and blood sugar. The incomparable health and beauty benefits of Dr. Perricone's anti-inflammatory diet are visible in just three days.

*will not provoke a glycemic response when consumed in moderation

I found this article that reflects what I do, so let me translate this:

 Breakfast:

 Check out Bob's Red Mill Whole Grain Cereals, available at whole foods and other local supermarkets.

 There are several varieties from 5 grains up to 10 grains. Some have wheat some don't. A lot of people have a low level allergic reaction to wheat and dairy and have lived with it so long, they don't realize it. The 8 grain has no wheat.  Rolled or steel cut oats are another way to go. Don't skimp on breakfast, this is a great time to fill up with good, wholesome fiber.

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The key to whole grains is that they have to be WHOLE.
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If bread is made from flour is it really whole anymore? The answer is no. It is not whole anymore since it's been ground to flour. The reason WHOLE grains are considered low glycemic is they take longer to break up in the body and therefore don't provoke the instant sugar response.

Quinoa is another high protein grain that can be eaten whole. You just boil it and anything you want to it sweet or savory. Dr. Perricone, Dr. Oz, Jillian Michaels ALL of them eat Quinoa daily.

Lunch:

Hearty salads with leafy green stuff, baby spinach, (don't waste your money on iceberg lettuce, you just eating water) as many raw veggies you can add. Dressing: Extra Virgin Olive Oil and Balsamic Vinegar.

When I am out I will use Subway sandwiches as a substitute. And here is where I make my one allowance. I love their flat bread. Middle of the day is the best time if you are going to eat any refined carbs. Of course, exercise is critical on a daily basis to burn off those carbs before they turn to belly fat.  And be sure to limit the refined carbs to between 0 and 1 slice today.  I am more alert in the afternoon if I avoid the refined carbs.

Dinner:

Get a lot of protein for dinner. Wild Salmon, yes, but stay away from farm raised fish. Dyes are added to make the meat pink, other such unsavory practices. Wild fatty fish eat phytoplankton from which the essential nutrients are derived. Farm raised fish are fed commercial grain and other practices are not regulated.  Free range chicken and grass fed organically raised beef. There are small farms raising beef the right way and not stuffing them with grain the month before market. Find one locally.

Veggies, make a mountain on your plate.

Snacks: between meals are fine and actually encouraged as long is its not processed food. I will use a protein bar for snacks as long as there is no refined sugar added. Sugar has many names: sucralose, maltodextrin, corn syrup, high fructose corn syrup and on and on.  Raw nuts are a great snack along with a minimum of dried fruits.

Elimination: In an ideal world, one meal equals one bowel movement. If you have one a day or less than one a day, you are missing fiber. Up the ante on the whole grain cereals in the morning. Consider a fast of one to two days and eat lightly the rest of the week: Brown rice, veggies, whole grains. This should invoke a reset and you can follow the guidelines above for a healthier metabolism.

What not to eat:

Should be obvious, please detoxic the fridge and cupboards of all processed snack foods. Put on some rip roaring rock music with some decibels and have a "get rid of the garbage party". Get rid of all potato chips, sugary deserts, white rice, white bread, cookies, brownies, dressings (you can't believe what they are made of) any packaging that says hydrogenated oil or partially hyrodgenated oils.

 

Allowances: When you are out for fine dining, on a cruise, etc. you can still eat sensibly and enjoy a good time. Just balance the excesses with extra exercise and drink plenty of liquid (water) not alcohol!

Garey Simmons,
AFAA Fitness Instructor