Anti-Aging Diet: Eating to Age Gracefully (cont.)
In addition, Perricone suggests these 10 "super-foods," chosen because of their anti- inflammatory activity:
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.
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
Yield: 3 servings (2 patties each)
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
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)
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