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The following points have repeatedly proven their value. They are simple, painless, and in no way interfere with the enjoyment of food or the social aspects of meals. Begin every meal by drinking a full glass of water.

Formulated by Gerald Imber, M.D.

It occupies volume and will slake some of the immediate hunger. Eat salads as the first course — not, as in the European tradition, after the main course. The purpose is obvious. Salad is filling and, bite for bite, far lower in calories than anything that will follow. Salad dressings are fine, and the health benefits of olive oil cannot be overstated. Use it. Eat half of what is on your plate, then stop and think. You are no longer hungry, so why keep shoveling the calories in? Always leave food over. The portions we are served or serve ourselves are unnecessarily large.

Between-meal snacks should be limited to low-calorie drinks, preferably water, and fresh fruit. An apple, in addition to tasting great, provides complex carbohydrates, which are digested slowly and, through feedback mechanisms, repress hunger far longer than prepared snacks made with refined sugar. Fresh fruit contains far fewer calories than snack food and is rich in vitamins, nutrients and naturally occurring antioxidants. Obviously, one should be concerned with the quality of food consumed. Fruits and vegetables are critically important.

Fat and cholesterol in all forms should be controlled, and trans fats banished. Most of all, calories do count. Yes, exercise burns calories and even raises your basal metabolic rate a bit for a couple of hours afterward, but is not an excuse for overeating. An hour of tennis singles burns off barely calories. Less than a Snickers and a Coke. Running a ten-minute mile consumes only calories. Weight is controlled by taking in eating only enough calories to support baseline body requirements plus physical work. This means far fewer calories than one would imagine.

Happily, it can all be managed with ease, if one is devoted to the task. A forty-five-year-old woman, five-feet-five-inches tall, weighing pounds, needs about 1, calories daily for weight maintenance.

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Find a food calorie chart on the Internet and learn the basics. It will confirm what you already know about most foods. The body mass index BMI is a good indicator of total body fat and is calculated based on height, weight and age. Federal guidelines suggest a BMI of 24 or less as an appropriate and healthy goal.

There are BMI calculating services on the Internet. Plug in your statistics and see the truth. The rest is common sense. Find the right level for you and stick to it. The few tricks offered above will help, but remember: This is a maintenance aid, not a quick weight-loss diet. Two scientific terms that have become unavoidable are free radicals and antioxidants.

Free radicals are charged chemical particles of oxygen that enter into destructive chemical bonds with organic substances such as proteins. The result is an oxidation, or chemical burning, of the substance, which destroys it. Protein is denatured, genes may be broken, and dangerous residual substances may result from the chemical changes. Examples of oxidation in nonscientific daily life include the rusting of an iron grill left in the atmosphere, the quick browning of cut potatoes, peaches or avocados left in the open air.

It is interesting to consider that when a sliced avocado or peach is treated with lemon juice a source of the antioxidant vitamin C , it does not brown. But before we jump to the conclusion we wish to see, immersing them in water inhibits the oxidation as well. Knowledge of all this has been around for a long time, though only recently has the process become a consuming interest of researchers and health faddists alike. At the same time that the destructive capabilities of free radicals were becoming known, many compounds that combat this destructive oxidation were identified.

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They are known as antioxidants, and include among their number many vitamins that were felt to be healthful even before the reasons were clarified. Various activities of daily life have been shown to increase the presence of oxygen free radicals associated with destructive oxidation. Exposure to sunlight is known to lead to oxidative destruction of the skin, including increased incidence of skin cancer and the collagen-destroying processes causing wrinkling. Strenuous aerobic activity has been associated with increased free radical formation. But while athletes produce more free radicals, they may have also developed a more effective method of combating the damage with natural antioxidants.

The evidence of free radical production leading to oxidation and tissue damage is real; some of the findings are confusing, and we are only just scratching the surface of understanding a very important mechanism. It is a potent antioxidant and a necessary component of tissue collagen production. Again, we are advised that normal diets, including citrus fruit, provide adequate vitamin C. Over the years scientists and clinicians have waffled over claims for the ability of vitamin C to prevent colds and lessen the length of time that symptoms persist.

It is generally believed that these qualities are overstated or wrong. One study did show vitamin C to be effective in preventing cold symptoms in 50 percent of marathon runners tested but only a tiny percentage of the general population. The significance of all this is confusing. Antioxidants such as vitamin C are key players in the prevention of cholesterol plaques forming in the arteries and are generally necessary for sustained good health. The importance of vitamin C is well-known for its role in the healing of wounds and maintenance of the integrity of tissues.

It is important in collagen synthesis, and its absence causes the disease scurvy, which results in tissue breakdown and open wounds. This was in the past a common condition suffered by sailors during long sea voyages. Excess vitamin C is quickly and harmlessly excreted in the urine. Most proponents believe that 1, milligrams per day is adequate for the desired antioxidant effect.

Stay tuned — there is surely more to come. Everything considered, I continue to recommend, and use, daily supplements of 1, milligrams of vitamin C. Vitamin C has also been shown to be a powerful antioxidant when applied to the skin. This is where real progress is being made. Free radicals derived from metabolic processes interfere with the production and maintenance of collagen in the skin. When collagen fibers are inadequate in number or misaligned, the skin structure breaks down and loss of elasticity and wrinkling result. Vitamin C protects the collagen in the skin and is necessary for new collagen production and wound healing.

Free radicals from the environment have also been said to enter the skin and cause tissue damage, though how this happens is a mystery to me. The function of the skin is to keep the outside environment outside. And the difficulty in getting topical vitamin C into the skin illustrates that fact. But mechanisms aside, vitamin C applied to the skin can work if it can get into the skin in sufficient quantities. We will deal with this issue in depth a bit later in the text. These antioxidants are either enzymes within the body systems or antioxidants derived from the diet.

The diet-derived group includes vitamin E tocopherol , vitamin C ascorbic acid , carotenes vitamin A , and many others. Vitamins C and E are among the major nonenzymatic antioxidants that protect skin from the adverse effects of aging and sun damage, and for this purpose, topical application seems far more effective than oral supplements. The fat-soluble vitamin E molecule is too large to penetrate the skin and significantly raise circulating levels, but application of vitamin E to the skin has consistently shown the ability to retard the inflammation from sun exposure and UVB damage and, in fact, reverse the sun damage.

There is also a great deal of evidence that vitamins C and E are enhanced in their antioxidant function when applied together. Current conservative advice is that a diet rich in fruit and vegetables should be adequate for normal healthy adults. Daily oral supplements of vitamin E have long been recommended but have fallen into scientific disfavor due to conflicting reports. Some studies claim it promotes cardiac health; others contradict the findings.

A study indicated that most basic studies were universally flawed and suggested that larger and perhaps larger than tolerated doses might be necessary to be effective. I no longer encourage taking vitamin E supplements until more information is available. The effect of vitamin E on the skin is another matter. All evidence indicates that it is an important element for maintaining youthful, healthy skin and preventing and reversing sun damage.

Topical antioxidants like vitamins C and E are potent tools for reversing sun damage to the skin.

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No one doubts their value; the issue is getting the large molecules through the skin, and a great deal of progress has been made on this front. Effective vitamin C serums are available, and they work. But delivering enough of the antioxidant remains a problem; measuring its effectiveness objectively is another.

A relatively unexploited but easily documented property of topical antioxidants is their ability to prevent redness from sun exposure. Both vitamins C and E reduce the red inflammatory reaction from the sun when applied half an hour before exposure. This can be documented and crudely quantified, so we have a way of measuring results and comparing them. When C and E are applied together the effect is cumulative, in other words, more effective than either alone.

When another antioxidant, melatonin, is added to C and E, the protective effect is many times greater than using C or E alone, or C and E in combination. Apparently, the addition of melatonin eases the entry of the antioxidants into the skin. This breakthrough has made the topical delivery of antioxidants into the skin a more effective reality.


The unique quality of the combined antioxidants has been known for a number of years. Whether the reduced inflammatory response translates to fewer skin cancers is not yet clear. What is known is that vitamins C and E, combined with melatonin, drive antioxidants into the skin, and these same antioxidants have been shown to protect the skin from the inflammatory response to the sun and help reverse previous sun damage to the skin. A Woman's Guide to Total Wellness. Mia Cowan. Age Defying SkinCare. Kristy Jenkins. How to Clear Aging Skin. Linda R.

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