The Beauty Diet (64 page)

Per serving:
276 calories; 15 g protein; 33 g carbohydrates; 1.5 g fiber; 30 g sugars; 10 g fat; 2.9 g saturated fat; 0 trans fat; 15 mg cholesterol; 177 mg sodium; 492 mg calcium; 0.03 g omega-3 fats; 222 IU vitamin A; 2.2 mg vitamin C; 3.2 mg vitamin E; 1 mg iron; 3.4 mg zinc

TOMATO, MOZZARELLA, AND BASIL STACK

½ medium tomato, sliced

2 ounces sliced part-skim mozzarella

1 teaspoon balsamic vinegar

¼ cup fresh basil leaves

Layer the tomato slices with the mozzarella. Drizzle with balsamic vinegar and sprinkle with basil leaves.

Yield:
1 serving

Per serving:
180 calories; 15 g protein; 6 g carbohydrates; 1.3 g fiber; 3 g sugars; 12 g fat; 7 g saturated fat; 0 trans fat; 30 mg cholesterol; 425 mg sodium; 425 mg calcium; 0.04 g omega-3 fats; 1,580 IU vitamin A; 11.4 mg vitamin C; 0.4 mg vitamin E; 1 mg iron; 0.2 mg zinc

TROPICAL KIWI FRUIT SALAD WITH VANILLA LIME SYRUP

3 kiwis, peeled and diced (1½ cups)

1 ripe mango, peeled and diced (1½ cups)

½ cored pineapple, diced (about 1½ cups)

2 tablespoons water

2 tablespoons sugar

½ vanilla bean

½ teaspoon grated lime zest

¼ cup sweetened flaked coconut

In a medium bowl, combine the kiwis, mango, and pineapple. Set aside. Put the water and sugar into a small saucepan, then split the vanilla bean lengthwise, scrape the seeds into the pan, and add the pod. Bring to a simmer and cook until the sugar is dissolved, about 1 minute. Let cool, remove the vanilla pod, stir in the lime zest, and pour over the fruit. Toss well and chill for 1–2 hours to allow the flavors to mingle. Add the coconut before serving.

Yield:
4 servings (1 cup each)

Per serving:
149 calories; 1.4 g protein; 34 g carbohydrates; 4 g fiber; 26 g sugars; 2 g fat; 1 g saturated fat; 0 trans fat; 0 cholesterol; 5 mg sodium; 34 mg calcium; 0.1 g omega-3 fats; 556 IU vitamin A; 91 mg vitamin C; 1.6 mg vitamin E; 0.5 mg iron; 0.3 mg zinc

VANILLA ORANGE "CREAMSICLE" SMOOTHIE

2½ cups low-fat plain yogurt

1 teaspoon vanilla extract

1½ cups fresh orange juice

¼ cup sugar

Combine all the ingredients in a blender and puree until smooth. Serve well chilled.

Yield:
4 servings (1 cup each)

Per serving:
190 calories; 9 g protein; 33 g carbohydrates; 0.2 g fiber; 31 g sugars; 2.5 g fat; 1.5 g saturated fat; 0 trans fat; 9 mg cholesterol; 108 mg sodium; 291 mg calcium; 0.03 g omega-3 fats; 264 IU vitamin A; 48 mg vitamin C; 0.1 mg vitamin E; 0.3 mg iron; 1.4 mg zinc

WHITE BEAN "HUMMUS"

1 15.5-ounce can cannellini beans, drained and rinsed

1 teaspoon extra virgin olive oil

¼ cup nonfat plain yogurt

1 tablespoon fresh lemon juice

¼ teaspoon grated lemon zest

2 tablespoons chopped fresh chives

¼ teaspoon kosher salt

¼ teaspoon freshly ground black pepper

Combine all the ingredients in a food processor or blender. Puree until smooth.

Yield:
4 servings (
cup each)

Per serving:
113 calories; 7 g protein; 18 g carbohydrates; 5 g fiber; 3 g sugars; 2 g fat; 0 saturated fat; 0 trans fat; 0 cholesterol; 327 mg sodium; 70 mg calcium; 0.12 g omega-3 fats; 68 IU vitamin A; 4.3 mg vitamin C; 0.2 mg vitamin E; 1.4 mg iron; 0.7 mg zinc

Accutane,
78

Acne

antiacne diet,
77
–81

chocolate and,
40

dairy and,
80
–81

green tea for,
46

stress and,
161
,
162

zinc and,
73
,
78

Alcohol,
54
,
55
,
79
,
129
,
167

Allergies, food,
75
–77,
78

Alpha-lipoic acid,
31

Androgens,
77

Anemia,
94
,
110

Anthocyanins,
23
–24,
58
,
60
,
71
,
73

Antioxidants.
See also
Beta-carotene; Vitamin C; Vitamin E

astaxanthin,
16

in dark chocolate,
38
–39

defined,
10
,
11

eye health and,
138

in green tea,
43

in kiwi,
26

lycopene,
34
–35,
63
,
67

skin beauty and,
55
–62,
82

Anytime Thanksgiving Salad,
194

Apples,
6
,
12
,
44
,
60
,
126

Apples with Pistachios, Dark Chocolate–Dipped,
252

Aromatherapy massage,
163
–64

Artichoke Bruschetta Salad,
195

Artificial nails,
113
–14

Asian Citrus Halibut with Brown Rice,
219

Astaxanthin,
16

Avocado oil,
150

B vitamins

defined,
32
–34

for fingernails,
109
–10,
111

healthy hair and,
92
,
98

in oysters,
21
,
34

skin beauty and,
72
,
73

water retention and,
146

in yogurt,
20

Banana Blueberry Yogurt Cup,
182

Banana Shake, Nutty,
259

Banana Yogurt Cup,
182

Baths, hot,
164
,
166

Beauty Diet

breakfasts,
182
–93

dinners,
219
–46

lunches,
194
–218

menus,
171
–81

snacks,
247
–65

Beauty Food, defined,
3
–4

Beauty Foods, Top 10

blueberries,
12
,
23
–25,
71

dark chocolate,
38
–41,
67
,
68
,
69
,
127
,
167

kiwifruit,
6
,
25
–27,
45
,
127

list of,
14
–15

oysters,
15
,
21
,
23
,
142

salmon (wild),
8
,
9
,
15
–19

spinach,
6
,
30
–32,
44

sweet potatoes,
6
,
27
–29

tomatoes,
6
,
34
–35,
63

walnuts,
35
–37,
68
,
69
,
72

yogurt (low-fat),
19
–20,
82
,
122
,
123

Beauty sleep,
79
,
147
,
164
–69

Beta-carotene

as antiaging antioxidant,
11

eye health and,
138
,
139
,
140
,
141
,
143

good sources of,
27
,
30
,
63
,
149

hair health and,
91
–92

skin beauty and,
56
,
60
,
63
,
67
,
78

vitamin A and,
56
,
71
,
141
,
144
,
149

Biotin (vitamin B
7
),
33
,
72
,
92
,
109
–10,
146

Black and Blue Yogurt Parfait,
247

Black eye, healing a,
144

Blackberry Yogurt,
247

Blow dryers,
104

Blueberries

anthocyanins in,
23
–24,
71

phytochemicals and,
12

as Top 10 Beauty Food,
15
,
23
–25

Blueberries, recipes using

Banana Blueberry Yogurt Cup,
182

Black and Blue Yogurt Parfait,
247

Blueberry Ginger Smoothie,
248

Blueberry Yogurt Panna Cotta,
248

Grilled Chicken Salad with Blueberries over Spinach,
203
–4

Kiwi Melon Fruit Salad with Ginger Blueberry Syrup,
256

Lemon Sorbet with Fresh Blueberry Sauce,
257

Peach Blueberry Ginger Crisp,
259

Pomegranate Blueberry Smoothie,
260

Triple-Berry Smoothie,
191

Whole Grain Blueberry Pancakes,
192

Brazil nuts,
8
,
22
,
96

Breakfasts, Beauty Diet

Banana Blueberry Yogurt Cup,
182

Banana Yogurt Cup,
182

Cinnamon Walnut Raisin Low-Fat Cream Cheese,
183

Easy Breakfast Sandwich,
183

Egg White, Spinach, and Feta Scramble on Whole Wheat Toast,
184

French Toast Stuffed with Ricotta, Kiwi, and Peach,
184
–85

Oatmeal with Cinnamon, Dried Fruit, and Toasted Walnuts,
185

Poached Eggs Florentine,
186

Scrambled Egg Whites with Cheddar and Tomato and Sliced Kiwi,
186
–87

Spicy Scrambled Breakfast Taco with Tomato Salsa,
187

Spinach Omelet,
188

Steel-Cut Oats Cooked with Milk, Berries, and Walnuts,
188
–89

Strawberry Raspberry Yogurt Parfait,
189

Sweet Potato, Zucchini, and Goat Cheese Frittata,
190

Tomato Scallion Frittata with Turkey Bacon,
190
–91

Triple-Berry Smoothie,
191

Whole Grain Blueberry Pancakes,
192

Whole Grain Waffles with Apple Raisin Compote and Vanilla Yogurt,
193

Bridger, Tara,
158
,
159

Brinkley, Christie,
3

Broccoli, Roasted,
236

Broccoli sprouts,
67

Brown, Bobbi,
1
,
13

Brownies, Dark Chocolate,
251
–52

Caffeine,
54
,
55
,
146
,
167

Calcium,
19
,
20
,
28
,
31
,
35
,
107
,
110
,
122
,
123
,
133
,
168

California Turkey Burger with Creamy Avocado Yogurt Spread,
197

Carbohydrates

importance of,
4
,
6

refined,
6
–7,
79
–80

teeth and,
125
–26

Carotenoids,
34
,
63
,
67
,
138

Carrot and Sweet Potato Soup, Spicy,
213

Carrots,
63
,
126
,
141
,
143

Cataracts,
31
,
138
,
139

Cavities,
20
,
119
,
125
–27

Ceramides,
50
–51

Chanel, Coco,
13

Cher,
151

Cherry Walnut Granola with Yogurt,
249

Chicken, recipes using

Braised Chicken with Dried Fruit over Toasted Walnut Couscous,
220

Chicken, Artichoke, Cherry Tomato, and Mozzarella Pasta Toss,
198

Chicken Tortilla Soup with Spinach,
199

Curry Chicken Salad over Baby Spinach,
200

Grilled Chicken Salad with Blueberries over Spinach,
203
–4

Grilled Chicken Sandwich with Walnut Basil Pesto and Mozzarella,
204
–5

Grilled Chicken Skewers with Yogurt Cucumber Sauce and Cherry Tomato Couscous,
225

Lemon-Grilled Chicken over Mixed Green Salad,
207

Lemony Roasted Chicken and Artichokes,
231

Lime- and Cilantro-Marinated Chicken,
208

Oven-Crunchy Walnut Chicken Tenders,
232

Pineapple- and Rum-Marinated Grilled Chicken over Grilled Sweet Potato Salad,
234
–35

Rosemary-Roasted Chicken and Leeks with Slow-Roasted Tomatoes,
237

Chocolate, recipes using

Chocolate Orange Hot Chocolate,
249

Cranberry Orange Granita with Dark Chocolate Shavings,
250

Creamy Chocolate Cherry Rice Pudding,
250
–51

Crunchy Dark Chocolate–Dipped Kiwis,
251

Dark Chocolate Brownies,
251
–52

Dark Chocolate–Covered Strawberries,
252

Dark Chocolate–Dipped Apples with Pistachios,
252

Dark Chocolate–Dipped Frozen Bananas,
253