The Beauty Diet (66 page)

Mango, Red Onion, Avocado, Spinach, and Crab Wrap,
209

Roast Beef, Arugula, and Tomato Wrap,
210

Roasted Corn, Black Bean, and Tomato Salad,
210
–11

Roasted Vegetable Pita Pizza with Herbed Goat Cheese Medallions,
211

Salmon Caesar Salad with Tomatoes and Creamy Yogurt Dressing,
212

Spicy Carrot and Sweet Potato Soup,
213

Spring Pea and Spinach Soup with Crab,
214

Sweet and Spicy Crab and Kiwi Salad,
215

Sweet Potato Bisque with Shrimp,
216

Sweet Potato Leek Soup,
217

Turkey, Apple, Spinach, and Caramelized Onion Pressed Sandwich,
218

Lutein,
24
,
26
,
30
,
35
,
138
,
139
,
140
,
141
–42

Lycopene,
34
–35,
63
,
67

Macular degeneration,
30
,
34
,
138
,
139
,
142

Madonna,
70
,
136

Magnesium,
26
,
28
,
31
,
35
,
123
–24,
133

Mango, Red Onion, Avocado, Spinach, and Crab Wrap,
209

Mango Kiwi Blackberry Smoothie,
258

Maple Yogurt Crunch,
258

Massage, aromatherapy,
163
–64

Mayo, Valerie,
81
,
82

Mayonnaise myth,
90

Meditation,
79
,
156
,
162
–63

Melanocytes,
99

Melanoma,
45
,
62

Melatonin,
37
,
167

Menus, Beauty Diet,
172
–81

Milk,
19
,
81
,
82
,
110
,
123
,
168

Miller, Greg,
81

Minerals

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

copper,
37
,
91
,
96
,
97
,
98

healthy hair and,
94
–97,
98

iron,
31
–32,
35
,
94
,
98
,
100
,
101
,
110
,
111

magnesium,
26
,
28
,
31
,
35
,
123
–24,
133

potassium,
17
,
20
,
24
,
26
,
28
,
29
,
31
,
35

selenium,
17
,
21
,
22
,
57
–58,
66
,
67
,
96
,
98

silicon,
73
,
75
,
96
,
98

sulfur,
96
,
98

zinc,
21
,
58
,
60
,
72
,
73
,
78
,
96
,
97
,
98
,
100
,
140
,
142

Mirren, Helen,
2

Mizrahi, Isaac,
99

Moore, Demi,
97

Music, calming,
163

Nail polish,
112
,
113

Nails.
See
Fingernails

Niacin (vitamin B
3
),
33
,
72
,
92
,
103
,
109
,
110
,
146

Night blindness,
143

Nuts,
6
,
8
,
15
,
22
,
35
–37,
54
,
61
,
68
,
69
,

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

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

Olive oil,
69
,
103

Omega-3 fatty acids

eye health and,
137
,
139
,
140
,
142
,
144

good sources of,
8
,
15
–16,
54

gum health and,
124

healthy hair and,
89
–90,
98

importance of,
8
–10

skin beauty and,
53
,
54
–55,
66
,
67
,
68
–69,
78

in walnuts,
36
,
37

Onions,
12
,
45
,
60
,
96
,
127

Organically grown food,
3
,
44
,
45

Oysters, recipes using

Broiled Oysters Florentine with Mixed Greens,
221

Oysters on the Half Shell with Fresh Tomato Mignonette,
233

Oysters Primavera,
234

Poached Oysters in Garlic, Herbs, and Broth with Mixed Greens,
235
–36

Oysters, as Top 10 Beauty Food,
15
,
21
,
23
,
142

Paltrow, Gwyneth,
48
,
105

Pancakes, Whole Grain Blueberry,
192

Panini, Ham, Zucchini, Red Onion, Spinach, and Ricotta,
205

Pantothenic acid (vitamin B
5
),
33
,
72
,
92
,
103
,
109
,
110
,
146

Peach Blueberry Ginger Crisp,
259

Peaches with Walnut Crumb Filling, Roasted,
262

Peels,
84

Periodontitis,
120
–21

Pesticides,
44
,
45

Pfeiffer, Michelle,
3

Phytochemicals,
11
–12

Pilates, Joseph,
157
,
159

Pilates exercises,
157
–61

Pomegranate Blueberry Smoothie,
260

Potassium,
17
,
20
,
24
,
26
,
28
,
29
,
31
,
35

Protein

hair health and,
88
–89,
95

importance of,
4
,
5

nails and,
108
,
109
,
111
,
115

in oysters,
21

in salmon,
16

skin beauty and,
70

in yogurt,
19

Pyridoxine (vitamin B
6
),
33
,
72
,
92
,
109
,
110
,
146

Raisins,
127

Raspberry Almond Yogurt Cup,
261

Raspberry Lemon Yogurt Cup,
262

Refined carbohydrates,
6
–7,
79
–80

Relaxation room,
162

Retin-A,
78
,
83
,
149

Retinopathy,
138
,
139

Riboflavin (vitamin B
2
),
32
–33,
72
,
92
,
109
,
110
,
146

Roast Beef, Arugula, and Tomato Wrap,
210

Roberts, Julia,
118

Roberts, Robin,
99

Russell, Keri,
86

Salads

Anytime Thanksgiving Salad,
194

Artichoke Bruschetta Salad,
195

Baby Spinach and Sliced Mushroom Salad,
240

Fresh and Fruity Shrimp Salad with Yogurt Dressing,
201

Kiwi Melon Fruit Salad with Ginger Blueberry Syrup,
256

Roasted Corn, Black Bean, and Tomato Salad,
210
–11

Salmon Caesar Salad with Tomatoes and Creamy Yogurt Dressing,
212

Seared Tuna Over Confetti Glass Noodle Salad,
239

Sweet and Crunchy Shrimp–Spinach Salad,
243
–44

Sweet and Spicy Crab and Kiwi Salad,
215

Tropical Kiwi Fruit Salad with Vanilla Lime Syrup,
264

Salmon, recipes using

Ginger Teriyaki Salmon Burger,
202

Grilled Salmon with Mango Kiwi Salsa,
226
–27

Herb-Baked Salmon with Warm Cherry Tomato Salad and Whole Wheat Couscous,
229
–30

Mustard-Crusted Salmon with Roasted Green Beans and Shallots,
231
–32

Salmon Caesar Salad with Tomatoes and Creamy Yogurt Dressing,
212

Spiced Salmon,
243

Walnut-Crusted Salmon,
245

White Wine–Poached Salmon with Balsamic Roasted Asparagus,
245
–46

Salmon, as Top 10 Beauty Food,
8
,
9
,
15
–19

Sarandon, Susan,
2

Sawyer, Diane,
2

Selenium,
17
,
21
,
22
,
57
–58,
66
,
67
,
96
,
98

Shakes

Kiwi Shake,
256

Low-Fat Double-Chocolate Milk Shake,
257

Nutty Banana Shake,
259

Shampoos,
103

Shrimp, Sweet Potato, and Vegetable Curry over Coconut-Lime Jasmine Rice,
241

Shrimp Fajitas with Whole Wheat Tortillas, Smoky,
242

Silicon,
73
,
75
,
96
,
98

Skin

acid mantle,
76

dermis,
52

epidermis,
50
–51

factors affecting,
48
–49

food allergies and,
75
–77

hypodermis,
52

seven steps for beautiful,
52
–77

smoking and,
51

topical treatments for,
81

water and,
53
–55,
78
,
79
,
83

Skin problems

acne,
40
,
46
,
73
,
77
–81

dark circles, under eyes,
79
,
145
,
147
–48,
150

scars,
80

skin cancer,
15
,
45
,
62
,
65
,
66
,
67

sunburn,
62
–67

wrinkles,
57
,
60
–67,
75
,
147
,
148

Skin treatments, popular,
83
–84

Skincare ingredients, natural,
82
–83

Sleep,
79
,
147
,
164
–69

Sleep apnea,
168
–69

Smoking,
10
,
51
,
95
,
99
,
129
,
139
,
145
,
168

Smoothies

Blueberry Ginger Smoothie,
248

Mango Kiwi Blackberry Smoothie,
258

Pomegranate Blueberry Smoothie,
260

Triple-Berry Smoothie,
191

Vanilla Orange “Creamsicle” Smoothie,
265

Snacks, Beauty Diet

Black and Blue Yogurt Parfait,
247

Blackberry Yogurt,
247

Blueberry Ginger Smoothie,
248

Blueberry Yogurt Panna Cotta,
248

Cherry Walnut Granola with Yogurt,
249

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

Dark Chocolate–Dipped Pretzels,
253

Dark Chocolate Fondue with Strawberries,
254

Green Tea Frozen Yogurt,
254

Honey Yogurt Cup,
255

Kiwi and Melon Fruit Soup,
255

Kiwi Melon Fruit Salad with Ginger Blueberry Syrup,
256

Kiwi Shake,
256

Lemon Sorbet with Fresh Blueberry Sauce,
257

Low-Fat Double-Chocolate Milk Shake,
257

Mango Kiwi Blackberry Smoothie,
258

Maple Yogurt Crunch,
258

Nutty Banana Shake,
259

Peach Blueberry Ginger Crisp,
259

Pomegranate Blueberry Smoothie,
260

Quartered Figs Drizzled with Honey Yogurt Sauce and Toasted Almonds,
260

Quick Mexican Hot Dark Chocolate,
261

Raspberry Almond Yogurt Cup,
261

Raspberry Lemon Yogurt Cup,
262

Roasted Peaches with Walnut Crumb Filling,
262

Spiced Walnuts,
263

Sweet and Spicy Yogurt,
263

Tomato, Mozzarella, and Basil Stack,
264

Tropical Kiwi Fruit Salad with Vanilla Lime Syrup,
264

Vanilla Orange “Creamsicle” Smoothie,
265

White Bean “Hummus,” 265

Soda,
74
,
75
,
127
–28,
129

Sodium and water retention,
146

Soups

Chicken Tortilla Soup with Spinach,
199

Fire-Roasted Tomato Soup,
200
–201

Kiwi and Melon Fruit Soup,
255