The Beauty Diet

by Lisa Drayer

  Vitamin E. This important antioxidant helps protect cells from free radicals that cause aging. Vitamin E is also an important nutrient for healthy, smooth skin. It helps to boost our immune system and may also keep our eyes bright by reducing the risk of cataracts.

  L-arginine. Walnuts contain relatively high levels of the essential amino acid L-arginine, which plays a special role in the body because it is converted into nitric oxide—a chemical that allows blood vessels to relax, bringing oxygen and nutrients to your cells and promoting good circulation to your skin. Nitric oxide also acts as a neurotransmitter in the brain and helps the immune system function. L-arginine is of particular interest to people with hypertension, so walnuts can serve as a great addition to their diets.

  Mighty minerals. Walnuts contain both manganese and copper. Both minerals help enzymes that are important in antioxidant defenses. Copper contributes to hair color, and a deficiency of copper can cause changes in the pigment of hair.

  Ellagic acid. This antiaging antioxidant compound supports the immune system and appears to have cancer-fighting properties. Ellagic acid not only helps protect healthy cells from free-radical damage but also helps break down toxins and helps prevent cancer cells from reproducing.

  Melatonin. This hormone is more familiar for regulating sleep—remember to get your beauty rest!—but it also is a powerful antioxidant, so it gives your skin a beauty boost.

  A comprehensive study published in the American Journal of Clinical Nutrition ranked the antioxidant content of different foods, and walnuts are among the top items. When nuts and seeds are ranked according to their antioxidant content, walnuts come in first (followed by pecans).

  Many people are cautious about eating nuts, but research supports eating a small number of walnuts throughout your day. In fact, research has revealed that eating just four walnuts a day for three weeks significantly increases blood levels not only of alpha-linolenic acid, the essential omega-3 fatty acid, but also of its longer chain derivative, eicosapentaenoic acid. Additionally, several studies have demonstrated that walnuts are a heart-healthy food. In fact, the U.S. Food and Drug Administration (FDA) recently approved a qualified health claim describing the heart-protective effects of walnuts.

  Walnuts are a fantastic way to add nutrients, taste, and crunch to your diet. You can eat them by themselves or throw a handful into your cereal, salad, or stir-fry. You'll be happy to eat them when you try my delicious recipes for Spiced Walnuts and Oven-Crunchy Walnut Chicken Tenders (see Chapter 9).

  10. Dark Chocolate

  Chocolate may be described as "sinfully delicious," but in fact it is a heavenly food with many virtues. I've included dark chocolate on my list of Top 10 Beauty Foods because it is a treat for your skin as well as your taste buds. Scientific articles published in the Journal of the American Medical Association and other journals reveal that dark chocolate contains as many polyphenols as red wine and has potent antioxidant, antiaging properties. Dark chocolate contains many natural chemicals, including the beneficial flavonoids epicatechin and gallic acid, which are plant compounds that possess antioxidant properties. If you've been reading this book from the beginning, you know that antioxidants rid the body of free radicals, prevent the cell damage caused by free radicals, and help protect your appearance from the signs of aging.

  Talk about beauty benefits from this delicious treat: a study that involved drinking cocoa (imagine!) showed an increase in blood flow to skin tissue, with improved skin hydration and reduced roughness and scaling among the female study participants. Dark chocolate also appears to protect skin against the damage caused by sun exposure, keeping the skin moist, smooth, and less scaly (see Chapter 3). Topical chocolate skin products are currently available, and chocolate-based treatments have become increasingly popular at spas throughout the country.

  Godiva, Neuhaus, Ghirardelli—these decadent dark chocolate treats should be savored on any day, not just on special occasions! While chocolate lovers would argue that any chocolate is delicious, not all chocolates are created equal, and the health effects of chocolate depend on how it is processed. "Dutch processed" cocoa has far fewer health benefits than raw cocoa powder, and the health benefits of eating chocolate are negated in milk chocolate. The proteins in milk bind to the antioxidants and make them less bioavailable. Another reason to avoid commercial milk chocolate: according to the FDA, it may contain as little as 10 percent actual chocolate. The rest can be made up of cocoa butter, milk, sweeteners, natural or artificial flavors, and emulsifiers.

  When it comes to the health benefits of your favorite kind of chocolate, the most important factor is whether the natural flavanols have been retained in the final product. Typically, the darker the chocolate, the better it is for you, since dark chocolate has the most antioxidants. The percentage of cacao in a product—often given on the label—gives you an idea of the richness of the chocolate taste, but it does not always reflect the flavanol content. Seeing "60% cacao" or "70% cacao" on the label does not guarantee that the product has higher levels of flavanols. This is because manufacturers sometimes remove the flavanols because of their bitter taste. An article in the British medical journal Lancet notes that cocoa solids can be darkened even as the natural flavanols are removed, producing a dark chocolate with fat, sugar, and calories but no health benefits.

  Some manufacturers have gone to extra efforts to retain more flavanols in their chocolate as a selling point. The Mars company makes two products high in flavanols, Dove dark chocolate and CocoaVia, as well as Cocoapro cocoa powder. The more processes the chocolate is put through (such as fermentation, alkalizing, roasting), the more flavanols are lost.

  You probably don't need extra encouragement to eat chocolate, but if you're looking for a special treat, try my recipe for Dark Chocolate–Dipped Frozen Bananas (see Chapter 9).

  TIPS FOR SELECTING CHOCOLATE

  1. For the greatest nutritional boost, choose dark chocolate. Milk chocolate and white chocolate may be delicious, but they do not have any health or beauty benefits. In general, flavanol content in chocolate products, from highest to lowest, goes like this:

  BEAUTY MYTH

  Chocolate Causes Acne

  Last Valentine's Day my friend told me she was watching Jay Leno on television when he made a joke about the chocolate in Valentine's candy giving your sweetheart acne. I wanted to set him straight and tell him, "No, Jay! Somebody gave you the wrong information. That's a myth!" Of course, the correct information would have spoiled the joke.

  Contrary to popular belief, acne is not caused by chocolate. So what exactly does cause our unwanted blemishes? For one, hormonal shifts may be to blame. Changing hormone levels in women can result in acne two to seven days before your menstrual period starts. Other skin-challenging factors include stress, pollution, and high humidity. Interestingly, some recent research has suggested that lots of highly refined carbohydrates may contribute to acne (more on this in Chapter 3). So, do what you can to minimize these pimple producers—but keep the dark chocolate on hand! The flavanols in cocoa have been shown to improve skin structure and blood flow, making small amounts of dark chocolate a legitimate, and delectable, part of your skin-care regimen. Just be sure to limit your portion sizes.

  Natural cocoa powder

  Unsweetened baking chocolate

  Dark chocolate

  Semisweet chocolate baking chips

  Milk chocolate

  2. Choose natural cocoa over "Dutch processed" cocoa, which has been treated with an alkali to give it a milder flavor. This process strips the cocoa of its natural flavanols.

  3. Buy chocolate that is at least 60 percent cacao. As just mentioned, it won't necessarily mean the product is high in flavanols since some manufacturers remove them to eliminate their bitter taste, but it's a better bet than chocolate with lower percentages.

  4. Keep portions small to avoid excess calories. One ounce of dark chocolate contains about 150 calories. If you overindulge, the sugar and fat conte
nt of the chocolate will negate any benefits from the antioxidants!

  Beauty Beverage: Water

  Every system in the body depends on water. About 70 percent of our body weight is water. Our blood is about 85 percent water. Our muscles are about 75 percent water. Even 20 percent of our bones is water. This helps explain why we can live for weeks without food, but only days without water.

  Drinking enough water keeps us hydrated from the inside out and helps keep our skin healthy, soft, smooth, and glowing. Water plays a key role in maintaining skin's elasticity and suppleness. It is the cheapest moisturizer around. I find that when my skin is hydrated, wrinkles are less noticeable, and my skin looks more plump.

  Our kidneys and liver work hard to get rid of toxins in our bodies, and they depend on water to do their job. Additionally, water regulates our body temperature, keeps our joints lubricated, helps prevent infections, and carries nutrients to our cells.

  Drinking water keeps you slim, and if you are looking to lose weight, water can help you shed pounds. Water has zero calories, so choose it over soda or juice. Drink it before each meal and it will curb your appetite and make you feel full. Interestingly, research has revealed that water-rich foods like salads, vegetables, and soups can also help you lose weight. Consuming these foods before you eat helps you consume fewer calories overall during a meal.

  Bottled or filtered water is cleaner and therefore better for our bodies. The filtration process eliminates contaminants such as pollutants, parasites that cause illness (Cryptosporidium and Giardia), and toxic metals such as lead and mercury. I also recommend drinking filtered water because of the taste. Filters can reduce chlorine and remove bad taste or odors, so your water is much more refreshing and palatable.

  The Institute of Medicine (part of the National Academy of Sciences) recommends that women aim for 11 8-ounce cups of fluids, and men for 15½ cups—but this includes all beverages and water-rich foods, like fruits, vegetables, and soups. In general, one quart of water is needed daily for every 50 pounds of body weight.

  Most people can use their thirst as a guide, except for older adults and those who exercise, because the thirst mechanism doesn't work optimally for these two groups. As you age, your sense of thirst diminishes. Also, when you exercise intensely, you can lose fluids so quickly that your brain doesn't have enough time to alert you to drink more. In that case, drink even when you're not necessarily thirsty.

  To help you get your quota of water each day:

  Drink a glass of water as soon as you get up.

  Every morning, fill a 64-ounce (or larger) container with water for the day. When you drink all the water in the container, you have met your daily water requirement.

  Drink water before and after meals and snacks.

  Add slices of lemon, lime, or orange to water for a hint of flavor.

  Eat more soup.

  Enjoy water breaks instead of coffee or tea breaks.

  Take a water bottle with you to work and when running errands. Definitely remember to bring water when you're taking an airplane flight, as the air in the cabin is drying.

  Keep a mug of water on your desk to sip as you work at the computer.

  Whenever you pass a water fountain, stop and take a drink.

  At social gatherings, substitute sparkling water for alcoholic drinks, alternate them, or choose drinks that include water, club soda, or tonic.

  Water is the number-one calorie-free drink that does wonders for your health. It purifies your system and keeps the cells in your body filled with nutrients. Water not only helps your internal organs perform at its best—safeguarding you from many diseases—but also works externally by providing moisture to your skin and ensuring a bright and radiant glow.

  Beauty Beverage: Green Tea

  Green tea is a multipurpose drink that is a great substitute for coffee, giving you a caffeine kick while at the same time offering you a generous dose of powerful beauty agents. This calorie-free and antioxidant-rich wonder drink helps protect your skin from the dangerous effects of the sun, giving you a wrinkle-free, smooth complexion.

  Green tea is the only tea that contains a significant amount of the antioxidant epigallocatechin gallate (EGCG). (Both green and black tea have about eight times the polyphenols found in fruits and vegetables, but green tea, unlike black and oolong tea, is not fermented, so the active ingredients remain unaltered.) This wonder nutrient hunts for cell-damaging free radicals in the body and detoxifies them. The potential health benefits of EGCG include improved cardiovascular health, enhanced weight loss, and protection from the damage caused by ultraviolet light. Increased consumption of green tea has been shown to reduce the risk of skin, breast, lung, colon, esophageal, and bladder cancers.

  While I recommend consuming green tea for its health and beauty benefits, green tea can be applied topically too. One recent study from the University of Alabama notes that

  BEAUTY BITE

  The "Dirty Dozen"

  All produce offers nutrients that can enhance beauty, but unfortunately some fruits and vegetables are particularly susceptible to contamination from pesticides, making them less desirable than others. The following list was compiled by the nonprofit Environmental Working Group, a Washington-based lobbying and advocacy organization, and was based on nearly 43,000 tests for pesticides on produce collected by the U.S. Department of Agriculture and the U.S. Food and Drug Administration between 2000 and 2004. These fruits and vegetables have thin skins that make it easier for pesticides to penetrate. Pregnant women and children under two should choose organic versions of these foods when available.

  1. Peaches (highest pesticide load)

  2. Apples

  3. Sweet bell peppers

  4. Celery

  5. Nectarines

  6. Strawberries

  7. Cherries

  8. Lettuce

  9. Imported grapes

  10. Pears

  11. Spinach

  12. Potatoes

  topical treatment of green tea polyphenols and EGCG or oral consumption of green tea polyphenols resulted in prevention of UVB-induced inflammatory responses, immunosuppression and oxidative stress, the biomarkers of several skin

  The good news is that some produce is consistently cleaner—the clean dozen! The thicker skins on this group of produce are tough for pesticides to penetrate.

  1. Onions (lowest pesticide load)

  2. Avocados

  3. Sweet corn (frozen)

  4. Pineapples

  5. Mangoes

  6. Sweet peas (frozen)

  7. Asparagus

  8. Kiwi

  9. Bananas

  10. Cabbage

  11. Broccoli

  12. Eggplant

  Organic strawberries and corn appear to have higher levels of antioxidants than their conventional counterparts, according to a recent study. Another study found that organic produce has higher levels of vitamins and minerals—specifically vitamin C, iron, magnesium, and phosphorus. More studies need to be performed, however, before definitive conclusions on the nutritional status of organically grown foods can be drawn.

  diseases. This article points out that green tea polyphenols are photoprotective in nature and that green tea may help prevent solar UVB light–induced skin disorders, including photoaging, melanoma, and nonmelanoma skin cancers. In another recent study by Jennifer Gan-Wong, M.D., a topical green tea cream was tested against a 4 percent benzoyl peroxide solution on people with moderate to severe acne. The results from the study revealed that green tea was just as effective in treating acne as the benzoyl peroxide.

  Last, green tea may help keep you slim. In a weight-loss study published in the American Journal of Clinical Nutrition, researchers looked at the effects of green tea catechins on body fat reduction and weight loss. Study participants were divided into two groups. For three months, the first group drank a bottle of oolong tea fortified with green tea extract containing 690 milligrams of catechins, and the other group drank a
bottle of oolong tea with 22 milligrams of catechins. Other elements in their diets were kept constant. After three months, the study showed that those who drank the green tea extract lost more weight (5.3 pounds vs. 2.9 pounds) and experienced a significantly greater decrease in body mass index (BMI), waist size, and total body fat. Also, low-density lipoprotein (LDL) cholesterol went down in the participants who drank the green tea extract. Researchers concluded that catechins in green tea not only help burn calories and lower LDL cholesterol but may also help reduce body fat.

  Now get ready to learn about feeding your features for more beautiful skin, hair, nails, teeth, and eyes.

  3

  Nutrition for Smooth, Glowing, Clear, Taut Skin

  Though we travel the world over to find the beautiful, we must carry it with us or we find it not.