The Perricone Prescription A Physician's 28-Day Program for Total Body and Face Rejuvenation Getting Started This section will tell you exactly what you need to have on hand for the Perricone Prescription 28-Day Program -- from food and supplements to skin care products and workout gear. Consult the Resource Section at the rear of this journal for recommended sources of some of the following selections. Phase One Preperation: Food Take a long, hard look at what you've got in your refrigerator and on your pantry shelves. Review the following lists and stock up on the nutritious, delicious foods that are recommended in my 28-day program. Recommended protein: Fish Albacore tuna Anchovies Bluefin tuna Halibut Herring Mackerel Sablefish Salmon (Alaskan wild, not farm-raised) Sardines Shad Shellfish Trout *Fish is the best all-around source of protein. The fish I recommend most highly is salmon, and I encourage you to eat salmon at least five times a week. However, the other cold-water fish I've listed may be used instead of salmon to add some variety to your diet. Meat/Dairy Skinless and boneless chicken breast Turkey breast Turkey bacon Turkey sausage Eggs Plain whole milk yogurt Grating cheese (e.g., Parmesan, Romano) Recommended vegetables: Arugula Asparagus Avocado Bean sprouts Broccoli and broccoli rabe Brussels sprouts Cauliflower Celery Cucumbers Eggplant Endive Escarole and other dark green leafy lettuces Garlic Ginger (fresh) Kale Mushrooms Onions (red and white") Peppers (green, orange, purple, red, and yellow) Romaine lettuce Spinach Summer squash Tomatoes Zucchini Recommended fruits: Apples Berries (blackberries, blueberries, raspberries, and strawberries) Cantaloupe Cherries Honeydew melon Kiwi fruit Pears Recommended beans and grains: Barley (whole, for soups) Beans (including black chickpea, kidney, lentil, navy, pinto, and soy) Oatmeal (old-fashioned, coarse) Recommended canned goods: Alaskan salmon Beans (black, chickpea, kidney, lentil, navy, pinto, and soy) Chicken broth (no-salt) Olives Sardines packed in olive oil Tuna Recommended condiments: Extra virgin olive oil (Spanish olive oil is an excellent choice) Fresh lemon Recommended snacks: Almonds Green and black olives Hazelnuts Macadamia nuts Walnuts 4 to 6 oz. whole milk yogurt mixed with 1 tsp. flax seed oil -- a perfect snack of low-glycemic carbohydrates, protein, and essential fatty acids Recommended beverages: Spring water Green or black tea Note: Iced green or black tea makes a refreshing, healthy beverage. Keep a pitcher in the refrigerator to enjoy throughout the day, served in a tall glass with a wedge of fresh lemon. The Perricone Prescription A Physician's 28-Day Program for Total Body and Face Rejuvenation . Copyright © by Nicholas Perricone. Reprinted by permission of HarperCollins Publishers, Inc. All rights reserved. Available now wherever books are sold. Excerpted from The Perricone Prescription: A Physician's 28-Day Program for Total Body and Face Rejuvenation by Nicholas Perricone All rights reserved by the original copyright owners. Excerpts are provided for display purposes only and may not be reproduced, reprinted or distributed without the written permission of the publisher.
