Anti-Aging Diet: Eating to Age Gracefully (cont.)

In addition, Perricone suggests these 10 "super-foods," chosen because of their anti- inflammatory activity:

  1. Acai fruit (found in health stores)
  2. Allium vegetables: garlic, onions, leeks, scallions, chives, and shallots
  3. Barley
  4. Green foods, such as wheatgrass
  5. Buckwheat, both seeds and grains
  6. Beans and lentils
  7. Hot peppers
  8. Nuts and seeds
  9. Sprouts
  10. Yogurt and kefir

What Else Can You Do?

Micronutrients from food and beverages offer a wealth of health benefits. But when it comes to preserving the skin, some work better as topical applications such as creams.

"Drinking 6-10 small cups of green tea daily adds health-promoting catechins ... but no matter how much green tea you drink, your blood level will never be high enough to retard or reverse skin changes," says researcher Stephen Hsu, PhD. His research found antiaging benefits when green tea polyphenols were applied directly to skin, and "protected the skin by absorbing ultraviolet light and eliminating free radicals."

A healthy diet and lifestyle may improve your health and keep you feeling young but don't expect wrinkles to disappear. The impact of diet on reversing signs of skin aging is overrated, says Atlanta-based dermatologist, Kenneth Ellner, MD.

"Skin aging is related primarily to genetics and exposure to the sun," he says. "If you want to age gracefully, stay out of the sun, use sunscreen, don't smoke, eat a healthy diet, and drink plenty of water."

To do your best to ward off aging, experts agree that a healthy lifestyle that includes regular exercise, wearing sunscreen, avoiding tobacco, regular sleep, and a nutritious diet is the answer.

"If you are already engaging in healthy habits, take it a step further and try to fine-tune your diet to achieve added health benefits by adding new foods to your diet," advises Elisa Zied, RD, author of What to Eat.

Antiaging Recipes

WebMD Weight Loss Clinic "Recipe Doctor" Elaine Magee has devised these recipes using foods with antiaging properties.

Salmon Pecan Patties
WebMD Weight Loss Clinic members: Journal as 1 serving "fatty fish with 1 tsp oil" + 1 serving "low-fat crackers" or 1 slice of "bread."

14.75-ounce can salmon (or 1 1/2 cups cooked salmon pieces, firmly packed)
1 teaspoon olive or canola oil
1 medium onion, chopped
2/3 cup cracker crumbs (to make these, add whatever crackers you like -- maybe wheat crackers, or even rosemary garlic crackers -- to a small food processor and pulse until fine crumbs form)
1 large egg (higher omega-3 variety if available), beaten
2 tablespoons egg substitute
3 tablespoons chopped fresh parsley (or 1 1/2 tablespoon parsley flakes)
1 teaspoon ground mustard
1/4 cup toasted pecan pieces (toast by heating in nonstick frying pan over medium heat until lightly brown -- about 2 minutes)
2 teaspoons olive or canola oil
  • Drain salmon, picking out any pieces of bones or skin, and flake what is left. Add the salmon flakes to a large mixing bowl.
  • Add 1 teaspoon oil to a small nonstick frying pan and heat over medium-high heat. Add onion and cook, turning often, until golden and tender.
  • Add onions to the salmon in mixing bowl, along with half of the cracker crumbs (1/3 cup), beaten egg, egg substitute, parsley, and mustard and beat on low speed to blend. Add pecan pieces and briefly beat on low speed until mixed in.
  • Shape the mixture into 6 patties (about 1/2-inch thick). Press both sides of each patty into the remaining cracker crumbs to lightly coat.
  • Begin to heat a large, nonstick skillet over medium heat. Add 2 teaspoons of oil and spread evenly in the pan. Cook the patties until nicely browned on both sides.

Yield: 3 servings (2 patties each)
Per serving: 369 calories, 26 g protein, 25 g carbohydrate, 18 g fat (2.5 g saturated fat, 9.5 g monounsaturated fat, 5.7 g polyunsaturated fat), 120 mg cholesterol, 2.5 g fiber, 274 mg sodium. Calories from fat: 44%.

Cedar Baked Salmon With Watercress Yogurt Sauce
WebMD Weight Loss Clinic members: Journal as 1 serving of fatty fish without added fat.

This recipe was inspired by chef Judson Simpson, executive chef for the House of Commons in Canada.

1 1/2 pounds salmon fillets, boneless and skinless
2 cedar shingles -- untreated
Canola cooking spray
1 bunch watercress, picked and blanched
1 green onion, chopped
1/2 cup light vanilla yogurt
1 tablespoon fresh dill, chopped
2 tablespoons light sour cream
2 tablespoons fat-free half-and-half (or low-fat milk)
½ teaspoon Worcestershire sauce
1/2 teaspoon Dijon mustard
1/2 teaspoon black pepper
1/2 teaspoon salt
  • Soak cedar shingles in water for 2 hours. Dry briefly, then coat the cooking side of the shingle with canola cooking spray.
  • Place salmon fillets on the cedar shingles and bake at 425-degrees for 10-15 minutes, depending on the thickness of the salmon (about 10-12 minutes per inch at the thickest end).
  • Meanwhile, chop blanched watercress and add it to an 8-cup measure or medium-sized bowl, along with the green onions, yogurt, dill, sour cream, half-and-half or milk, Worcestershire sauce, Dijon mustard, black pepper and salt.
  • Serve each salmon filet with a healthy dollop of the watercress yogurt sauce.
Yield: 4 servings
Per serving: 280 calories, 37 g protein, 4 g carbohydrate, 12 g fat, 2.5 g saturated fat, 98 mg cholesterol, .2 g fiber, 269 mg sodium. Calories from fat: 40%.

Fun Fall Snack Mix

WebMD Weight Loss Clinic Members: Journal as 2 tablespoons nuts OR 1 portion medium dessert.

This fruit and nut mixture offers a taste of fall, with the pumpkin spice and dried cranberries.

1 cup diced dried apricots
1/2 cup dried cherries or cranberries
1/2 cup unsalted or lightly salted roasted almonds or sunflower seeds
1 1/2 cup unsalted or lightly salted roasted peanuts
1/2 teaspoon pumpkin pie spice
1/3 cup white chocolate chips (optional)
  • Add all of the ingredients to a gallon-sized plastic bag and seal.
  • Toss the bag around to mix all of the ingredients well.

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