7 Secrets to Beauty, Health and Longevity

Diet Basics

Throughout the book Perricone devotes a chapter to the seven factors that must be addressed in order to delay and prevent the onset of the negative effects of aging.

All of these elements are brought together in a dietary, supplement, and lifestyle plan that is designed to promote a longer and healthier life.

1) Cellular Rejuvenation

Focuses on improving the function of the cells by optimal nutrition. This involves increasing the intake of foods high in omega 3 fatty acids and antioxidants.

Specific supplements to boost cellular function are also described such as alpha lipoic acid, acetyl L carnitine and coenzyme Q10.

2) Lean for Life

Teaches dieters how to maintain an ideal weight without the need to count calories. Perricone says that all we need to do is to learn to control our blood sugar. This is achieved by avoiding most carbohydrate foods with the exception of fruit, vegetables, and legumes.

He also explains that “we can even turn on the genes that suppress appetite and turn off the genetic switch that tells the body to store fat” by making simple dietary adjustments.

3) Supporting our Support Structure

Shows how to prevent loss of bone density, even after menopause, by taking key nutrients in the right combinations.

4) The Skin We’re In

Perricone highlights the fact that the signs of aging on the skin are a reflection of what is happening inside our body.

He says that the best way to improve the appearance of the skin is to eat a high quality anti-inflammatory diet containing adequate protein, combined with certain topical treatments and electronic muscle stimulation.

5) Sex for Life

Maintaining a healthy sex life confers many health and potential longevity benefits. Perricone highlights how neuropeptides, pheromones and traditional medicines can assist in this goal.

6) Reversing Aging Through Exercise

Exercise not only reduces the incidence of age-related diseases, but also allows us to stay fit and active with the capacity to enjoy life to its fullest.


7) Stress Reduction=Life Extension

Controlling mental and physical stress is the key to a long, healthy, and happy life. Perricone outlines strategies for dealing with stress including stress-fighting nutritional supplements.


Recommended Foods

Wild salmon, anchovies, trout, sardines, avocados, grass-fed beef, olive oil, onions, garlic, apples, berries, grapefruit, pears, peaches, plums, almonds, pistachios, walnuts, pumpkin seeds, sesame seeds, goat yogurt, lentils, chickpeas, oats, barley, buckwheat, spinach, kale, sea vegetables, red wine.
Sample Diet Plan
Breakfast

Omelet with spinach, onion and mushroom
Morning Snack

Goat yogurt with blueberries
Lunch

Green salad with free-range chicken and avocado
Afternoon Snack

Hummus with crudités
Dinner

Baked salmon with asparagus and caper lemon sauce
Spinach salad with fresh raspberries
1 glass Pinot Noir
Dessert

Feta, toasted walnut and fresh pears
Exercise Recommendations

7 Secrets to Beauty, Health and Longevity says that in order to maintain our health as we age we need to incorporate specific types of exercise. Ironically the wrong type of exercise, such as an excessive amount of aerobic activity, may actually increase the aging process.

Yoga and tai chi provide physical, mental and emotional benefits that are unique and cannot be obtained through traditional styles of exercise.

The book also includes a ten-minute exercise program designed to increase cellular rejuvenation, with detailed descriptions and photographs of the movements.
Costs and Expenses

Dr. Perricone’s 7 Secrets to Beauty, Health, and Longevity: The Miracle of Cellular Rejuvenation retails at $18.
Pros

* Does not require calorie counting.
* Provides unique information regarding anti-aging.
* Holistic approach that acknowledges the importance of addressing diet, physical activity and stress management.
* Includes recipes.

Cons

* Not specifically targeted towards weight loss.
* Does not include a meal plan.
* Places a large emphasis on the use of nutritional supplements, which can be expensive.

Conclusions

Perricone presents a comprehensive plan to reduce the aging process that is based on scientific research. Although many benefits can be received by adopting the dietary and lifestyle recommendations in the 7 Secrets to Beauty, Health and Longevity, some of the nutritional supplements are very expensive, thus it will be outside the range of many people to follow the program exactly as suggested.

Tips for Making Healthier Fast Food Choices

America has been called a "fast food nation" and for good reason. Everyday, one out of four Americans eats fast food. If you are eating out, fast food restaurants are often the cheapest option, but unfortunately, not usually the healthiest one. Eating just one fast food meal can pack enough calories, sodium and fat for an entire day, but the quick-and-cheap temptation can be hard to resist.

As an informed customer, you can make healthier choices and still enjoy the convenience of fast food restaurants.




Learning to make healthier choices at fast food restaurants

Making healthier choices at fast food restaurants is easier if you prepare ahead by checking guides that show you the nutritional content of meal choices at your favorite restaurants. Free downloadable guides help you evaluate your options. If you have a special dietary concern, such as diabetes, heart health or weight loss, the websites of national non-profits provide useful advice. You can also choose to patronize restaurants that focus on natural, high quality food.

If you don’t prepare ahead of time, common sense guidelines help to make your meal healthier. For example, a seemingly healthy salad can be a diet minefield when smothered in high-fat dressing and fried toppings, so choose a salad with fresh veggies, grilled toppings and a lighter dressing. Portion control is also important, as many fast food restaurants serve enough food for several meals in the guise of a single serving.

Carbohydrates

Carbohydrates – food composed of some combination of starches, sugar and fiber - provide the body with fuel it needs for physical activity by breaking down into glucose, a type of sugar our cells use as a universal energy source.

* Bad carbs are foods that have been “stripped” of all bran, fiber, and nutrients. They have been processed in order to make cooking fast and easy. Examples are white flour, refined sugar, and white rice. They digest so quickly that they cause dramatic elevations in blood sugar, which over time can lead to weight gain, hypoglycemia or even diabetes.
* Good carbs are digested more slowly. This keeps your blood sugar and insulin levels from rising and falling too quickly, helping you get full quicker and feel fuller longer. Good sources of carbs include whole grains, beans, fruits, and vegetables, which also offer lots of additional health benefits, including heart disease and cancer prevention.

Slow Cooker Red Beans and Rice

This is the ultimate in thriftiness and convenience - beans in a slow cooker. The long, slow cooking time coaxes all the flavor from the sausage into the beans for a mild yet full-flavored dish. You can also cook in on low heat for 8 hours.
Yield

4 servings (serving size: 1 cup bean mixture, 3/4 cup rice, and 1 tablespoon green onions)
Ingredients

* 3 cups water
* 1 cup dried red kidney beans
* 1 cup chopped onion
* 1 cup chopped green bell pepper
* 3/4 cup chopped celery
* 1 teaspoon dried thyme
* 1 teaspoon paprika
* 3/4 teaspoon ground red pepper
* 1/2 teaspoon black pepper
* 1/2 (14-ounce) package turkey, pork, and beef smoked sausage, thinly sliced (such as Healthy Choice)
* 1 bay leaf
* 5 garlic cloves, minced
* 1/2 teaspoon salt
* 3 cups hot cooked long-grain rice
* 1/4 cup chopped green onions

Preparation

Combine first 12 ingredients in an electric slow cooker. Cover with lid; cook on high heat for 5 hours. Discard bay leaf; stir in salt. Serve over rice; sprinkle servings evenly with green onions.
Nutritional Information

Calories:
413 (5% from fat)
Fat:
2.5g (sat 0.7g,mono 0.2g,poly 0.5g)
Protein:
21.1g
Carbohydrate:
76.3g
Fiber:
10.1g
Cholesterol:
18mg
Iron:
6mg
Sodium:
749mg
Calcium:
102mg

Tips for a Healthy Diet and Better Nutrition

Healthy eating is not about strict nutrition philosophies, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, and keeping yourself as healthy as possible – all which can be achieved by learning some nutrition basics and incorporating them in a way that works for you.

Choose the types of foods that improve your health and avoid the types of foods that raise your risk for such illnesses as heart disease, cancer, and diabetes. Expand your range of healthy choices to include a wide variety of delicious foods. Learn to use guidelines and tips for creating and maintaining a satisfying, healthy diet.