Dr. Perricone’s 28-day Anti-Inflammatory Diet

Mental clarity, increased energy and an overall boost in physical well-being—it’s all possible with Dr. Perricone’s 28-Day Anti-Inflammatory Diet. By combining the right nutrition, supplements, exercise and skincare, this program can help you look and feel your best at any age by reducing inflammation. Before discussing the details of this diet, here’s a brief look at why inflammation is a big deal when it comes to aging and overall health. 

WHAT CAN INFLAMMATION IN THE BODY CAUSE 

In basic terms, an inflammatory response is your immune system’s reaction to anything that could harm it, such as injury, environmental pollutants, tobacco smoke and certain dietary ingredients (e.g. sugar). If you injure yourself or have chronic pain, this type of inflammation is obvious. However, low-grade inflammation associated with diet often goes unnoticed. Prolonged inflammation is associated with excessive oxidative stress and altered glucose and lipid metabolism in your fat cells, muscle and liver. The associated increase in free radicals can ultimately lead to cell damage and accelerated signs of aging. 

Although researchers knew inflammation played a role in heart disease way back in the 1980s, growing evidence shows that a host of common chronic conditions—such as Alzheimer’s, cancer, arthritis, asthma, gout, psoriasis, anemia, Parkinson’s disease, multiple sclerosis, diabetes and depression—are triggered by low-grade, long-term inflammation. 

More recent studies have attempted to determine why some people suffer from chronic inflammation and what can be done to address this. Researchers have discovered the positive role that exercise, diet and supplementation can play in reducing inflammation and preventing disease. Without a doubt, excessive dietary sugar (especially from sugary drinks) has been linked to chronic inflammation, and not surprisingly, an increase in type 2 diabetes. Conversely, people who reduce their sugar intake have lower inflammatory markers in their blood. In addition to sugar, other dietary culprits thought to play a role in inflammation include saturated and trans fats, refined carbohydrates and alcohol. 

PERRICONE’S APPROACH TO REDUCE INFLAMMATION IN THE BODY 

Never one to conform, Dr. Perricone rejected the notion that fine lines and wrinkles are an inevitable part of aging. He discovered that inflammation caused by poor nutrition, pollution, sun exposure, stress and irritating skincare treatments is the true cause for damage to the body and skin. As already discussed, science has established that chronic inflammation can increase your risk of developing a wide array of serious degenerative diseases. 

The good news is that adopting a diet rich in antioxidants and high-quality proteins (combined with vitamin supplements and the right topical skincare) can help you address the visible signs of aging from the inside-out, and the outside-in. 

WHAT IS DR. PERRICONE’S 28-DAY ANTI-INFLAMMATORY DIET? 

If hearing the word “diet” has you running for the hills, don’t worry—our 28-Day Program is simple, nutritious and best of all—delicious. The basic premise of any 28-day diet is to establish new dietary changes every week over this timeframe, which will lead to healthier long-term choices and lasting weight loss. Yes, you’ll need to eliminate foods from your diet that have been linked to inflammation and weight gain. The list includes breads, cereals, crackers, fried foods, fruit juice, jelly, pasta, pizza, potatoes, rice, snack foods (e.g. pretzels and chips), soft drinks, tortillas, tacos, ice cream, frozen yogurt and sorbets. Each meal includes lean protein and carbohydrates in the form of fruits and/or vegetables, and essential fatty acids from olive oil or fresh, unsalted nuts. 

HERE’S HOW TO GET STARTED WITH THE LOW INFLAMMATION MEAL PLAN 

We recommend beginning your 28-day journey on a quiet weekend, initially with the 3-Day Diet. Food choices are far less restrictive in the 28-Day Diet, but the rapid results you experience in the first three days will encourage you to stick to the program the entire month. The 3-Day Diet features salmon twice a day because essential fatty acids and antioxidants in this fatty fish provide a rich array of benefits including more supple, radiant and glowing skin. If you don’t like salmon, you can opt for tofu or poultry instead. This diet also includes eggs, low-sugar fruits such as cantaloupe, berries and apples, green vegetables, healthy fats derived from nuts and olive oil and plenty of water. Learning about essential ingredients in food and skincare will help you better understand how and why this diet works. That’s why we strongly suggest purchasing a copy of The Perricone Prescription. It describes the science behind the diet and also includes the full 28-day menu plan. 

Protein isn’t stored in your body, so you need to consistently provide it with a fresh supply through three meals and two snacks daily. This translates to “eat well, eat often.” That sounds like music to your ears, right? In addition to making healthy food choices, nutritional supplements will help increase your energy levels. And don’t forget to exercise since it is an essential component of any weight loss plan. A wealth of scientific evidence shows regular daily physical activity provides considerable anti-inflammatory benefits. 

THE 28-DAY ANTI-INFLAMMATORY DIET MENU 

Here’s a sample one-day anti-inflammatory menu and two tasty recipes. 

• 3-4 ounces smoked Nova Scotia salmon 
• 1/2 cup slow-cooked oatmeal 
• 1 teaspoon slivered almonds 
• 8 ounces green tea or water 

• 4-6 ounces grilled turkey burger (no bun) 
• Lettuce and one tomato slice 
• 1/2 cup three-bean salad (chickpeas, kidney, black beans dressed with olive oil, fresh lemon juice and a minced clove of garlic) served on a bed of cabbage leaves 
• 8 ounces water 

• 6 ounces unflavored Greek yogurt with 1 tablespoon mixed-in pomegranate juice 
• 8 ounces water 

DINNER 

• 1 cup lentil soup 
• 4-6 ounce salmon fillet
• Green salad dressed with olive oil and fresh lemon juice 
• 2-inch wedge of cantaloupe 
• 8 ounces water 

• 1 hard-boiled egg 
• 2 celery sticks 
• 3 Brazil nuts 
• 8 ounces water 

Mustard and Coriander-Crusted Salmon With Watercress

• 1 tablespoon coriander seeds
• 1 teaspoon mustard seeds
• Pinch of crushed red pepper flakes
• 1 1/4 pounds of skinless wild salmon fillet, in 1 piece
• Salt and freshly ground pepper
• 1 tablespoon plus 1/2 teaspoon Dijon mustard
• 1 tablespoon plus 1 teaspoon extra-virgin olive oil
• 1 tablespoon fresh lemon juice
• 2 bunches or bags B&W watercress (8 ounces), thick stems discarded
• 1 cup tightly packed fresh flat-leaf parsley leaves

1. Preheat the oven to 425 F.
2. Combine the coriander seeds, mustard seeds, and crushed red pepper flakes in a spice grinder, and coarsely grind.
3. Season the salmon fillet with salt and pepper, and spread the 1 tablespoon mustard evenly over the fillet. Press the ground spices into the mustard.
4. Heat the 1 teaspoon oil in a large nonstick ovenproof skillet over high heat. Add the salmon fillet, mustard side down, and cook until lightly browned, 2 to 3 minutes. Carefully turn the salmon over, and transfer the skillet to the oven. Roast the salmon for 6 minutes, or until cooked through. Transfer the fillet to a cutting board.
5. Meanwhile, in a medium bowl, whisk the lemon juice with the remaining 1 tablespoon olive oil and 1/2 teaspoon mustard. Add the watercress and parsley, season with salt and black pepper, and toss to coat. Cut the salmon fillet into 4 pieces and serve with the salad.

Stuffed Chicken Breasts

• 3 tablespoons extra-virgin olive oil
• 1/4 cup raisins
• 1/4 cup pine nuts
• 1 tablespoon minced garlic
• 4 bags or bunches B&W watercress, trimmed
• Salt and freshly ground black pepper
• 4 skinless, boneless chicken breasts (about 1 1/2 pounds)
• 2 tablespoons balsamic vinegar
• 1 tablespoon Dijon mustard

1. Preheat the oven to 350 F. Cut six 8-inch lengths of butcher string.
2. Heat 2 tablespoons of the olive oil in a large ovenproof skillet over medium-high heat. When the oil is hot, add the raisins, pine nuts, and garlic, and cook for about 30 seconds. Then add the watercress, sprinkle with salt and pepper, and cook, stirring constantly, until the cress is wilted and fairly dry, 6 to 7 minutes. Remove and roughly chop. Set the skillet aside.
3. Place the chicken breasts on a work surface, skinned side down. Flatten them a bit with the palm of your hand, a rolling pin, or the bottom of a heavy pot. Place the watercress stuffing on top, then top with the remaining breasts, arranged so that the thick end of the top breast is over the thin end of the bottom one, so the "sandwich" is of fairly even thickness. Tie each stuffed breast in three places with the string.
4. Sprinkle the stuffed breasts on all sides with salt and pepper.
5. Heat the remaining 1 tablespoon olive oil in the same skillet you used for the stuffing, add the stuffed breasts, and saute until browned on both sides, 5 minutes. Transfer the skillet to the oven and bake, turning the chicken once, until the chicken is cooked through to opaque, 25 to 30 minutes.
6. Transfer the chicken to a plate and tent with foil. Set the skillet over medium heat and add vinegar, mustard, and 2 tablespoons water. Cook, stirring frequently, until the sauce is a thin syrup. Add a few grinds of black pepper.
7. Remove the string from the chicken and slice crosswise into thin or thick pieces. Serve with a spoonful of sauce drizzled over all, garnished with the reserved watercress sprigs.

Eliminating foods at the start of an anti-inflammatory, 28-day diet will likely be the most difficult aspect of your journey to better health, but when you see the results, you’ll realize it was worth it! And like so many other people who followed Dr. Perricone’s 28-Day Anti-Inflammatory Diet, you’ll wonder why you didn’t make these healthy changes sooner.