The Beauty Diet
Page 17
Write down your worries before bed. Try to empty your brain of concerns by writing everything down before you turn out the light. If you have any solutions or bright ideas, write them down too. This way you don't have to keep reminding yourself to remember something.
Keep to a sleep schedule. Your body will respond to a regular routine. Your head may complain, but your body will thank you for going to bed and waking up at the same time every day—even on weekends.
Close the curtains. Your eyes know what time of day it is and send a daytime/nighttime message directly to the pineal gland inside your brain. When your eyes sense darkness, your pineal gland produces melatonin and you get sleepy. On the other hand, when it's light, your body knows it's time for action. This is why, if you pull an all-nighter, you'll get a "second wind" at dawn the next morning even if you never get to sleep. Be sure your bedroom is dark to help your body produce the melatonin it needs.
Hide your clock. A big, illuminated clock may make you feel stressed and anxious about the time that is passing while you toss and turn. Cover the face of your clock so you don't obsess about the time.
Cut out caffeine. For some people, even a small amount of caffeine early in the day can cause problems with falling asleep 12 hours later. If you're sensitive to caffeine, stay away from coffee, caffeinated tea, chocolate, and soft drinks. If you aren't sure whether caffeine is a problem for you, try eliminating caffeinated food and beverages for one week and see if your sleeping patterns improve.
Avoid alcohol. A glass of wine may make it easier to fall asleep, but drinking before bedtime increases the likelihood that you will wake up during the night. If you enjoy a drink at night, it's probably best to limit yourself to one alcoholic beverage with dinner.
Eat dinner early. Too much food before bed can cause distention and discomfort, making it difficult to fall asleep or stay asleep. Also, fat takes longer to digest and may cause distention at night. Lying down makes heartburn worse, and heartburn itself makes falling asleep more difficult. Heartburn also awakens sleepers with middle-of-the-night discomfort. Avoid large dinner meals and wait at least two hours after eating before going to sleep.
Avoid spicy foods. Spicy foods can contribute to heartburn, which can make it difficult to fall asleep by causing discomfort throughout the night. Watch out for chilies, curry powder, and other offenders.
Exercise early. Exercising right before going to bed can make falling asleep more difficult, as it wakes up your system, revs up your body temperature and metabolism, and can lead to increased alertness. It is best to complete your workout at least a few hours before bedtime. In general, exercising regularly makes it easier to fall asleep and contributes to sounder sleep. However, exercising sporadically or right before going to bed will make falling asleep more difficult. Late-afternoon exercise is the perfect way to help you fall asleep at night.
Don't smoke. According to the National Sleep Foundation, new evidence suggests that smoking may negatively impact sleep. Researchers from Johns Hopkins University compared the EEG recordings of a group of cigarette smokers with those of a group of nonsmokers. They found that smokers spend less time in deep sleep, especially in the earlier part of the night, and they are more likely to report feeling unrefreshed after sleeping. Nicotine in tobacco products is a stimulant and contributes to sleep problems.
Have a small bedtime snack. A glass of warm milk 15 minutes before going to bed will soothe your nervous system. Milk contains calcium, which works directly on jagged nerves to make them (and you) relax. You can also try a cup of hot tea. Most stores have special blends of herb tea designed to help you get to sleep.
Check to see if you have sleep apnea. If you sense you aren't sleeping well, or if your partner notices you are snoring or waking up repeatedly because you can't breathe, go to a sleep clinic and find out if you have sleep apnea. This disorder interferes with your ability to get a good night's rest. Once it is corrected, you'll sleep better and have more energy—and many people report they are able to lose weight more easily.
Now that you are armed with my nutrition and lifestyle tips for feeling and looking fabulous, it's time to put it all into practice. To get started, turn the page to begin my delicious Beauty Diet!
9
The Beauty Diet Meal Plan
Welcome to the Beauty Diet! Each breakfast, lunch, dinner, and beauty snack on the four-week meal plan that follows contains at least one of my Top 10 Beauty Foods. By following the plan, you can maximize your intake of beauty nutrients while enjoying delicious recipes! I am confident you will savor the variety of flavors in the different meals and snacks, and the best part is you won't have to worry about your waistline because each day averages approximately 1,500 calories to help keep you slim. If you follow my Beauty Diet diligently, you can expect to see improvements in your appearance in about four short weeks.
The Beauty Diet menus form a four-week meal plan that you can follow on 28 consecutive days. Recipes for breakfasts, lunches, dinners, and snacks appear separately after the four weekly menus, and are listed alphabetically. You can feel free to mix and match the recipes within each week as you desire. As long as you use recipes from the same week, your weekly averages will reflect the nutritional analysis following each week's plan. After four weeks have passed, you can feel free to resume the Beauty Diet by starting again with week 1's meals and beauty snacks.
While I feel the menus provide you with the most flavorful and foolproof approach to consuming your daily quota of beauty nutrients, please keep in mind that you can use the Top 10 Beauty Foods to create your own meals and snacks. If you choose this more flexible approach, I recommend that you include at least one Top 10 Beauty Food in each of your three meals and two beauty snacks every day, and make sure that your daily calorie intake remains at approximately 1,500 calories.
Enjoy the Beauty Diet—and all of the glamorous beauty benefits that come with it!
The Beauty Diet Week 1 Menu (Days 1–7)
MONDAY
Breakfast: Egg White, Spinach, and Feta Scramble on Whole Wheat Toast; 1 cup low-fat plain yogurt with ½ cup mixed berries
Lunch: Lemon-Grilled Chicken over Mixed Green Salad with Yogurt Dill Dressing
Dinner: Sautéed Mediterranean Shrimp, Tomatoes, and Broccoli over Whole Wheat Spaghetti
Beauty Snack 1: 1 ounce Spiced Walnuts; one 8-ounce glass low-fat milk
Beauty Snack 2: 1 ounce dark chocolate (60 percent cacao)
TUESDAY
Breakfast: Triple-Berry Smoothie; 1 whole grain English muffin with 2 tablespoons peanut butter
Lunch: Mango, Red Onion, Avocado, Spinach, and Crab Wrap; one 8-ounce glass low-fat milk
Dinner: Herb-Baked Salmon with Warm Cherry Tomato Salad and Whole Wheat Couscous
Beauty Snack 1: White Bean "Hummus" with five baby carrots and one kiwi
Beauty Snack 2: Blueberry Yogurt Panna Cotta
WEDNESDAY
Breakfast: French Toast Stuffed with Ricotta, Kiwi, and Peach
Lunch: Sweet Potato Leek Soup; ½ whole wheat pita with 3 ounces sliced turkey, lettuce, tomato, and mustard
Dinner: Grilled Halibut and Vegetable Skewers; 2 cups mesclun greens with 1 teaspoon extra virgin olive oil and 1 tablespoon balsamic vinegar
Beauty Snack 1: Raspberry Almond Yogurt Cup
Beauty Snack 2: Pomegranate Blueberry Smoothie
THURSDAY
Breakfast: 2 slices whole wheat toast with 1 ounce light cream cheese and 2 slices tomato; one 8-ounce glass low-fat milk
Lunch: Curry Chicken Salad over Baby Spinach; ¼ cup almonds
Dinner: Poached Oysters in Garlic, Herbs, and Broth with Mixed Greens and Whole Wheat Baguette
Beauty Snack 1: Nutty Banana Shake
Beauty Snack 2: 1 cup mixed berries; 1 ounce dark chocolate (60 percent cacao)
FRIDAY
Breakfast: Whole grain English muffin with 2 tablespoons peanut butter; one 8-ounce glass low-fat milk; ½ cup blueberries
Lunch: Lobster Salad
Sandwich with a Creamy Yogurt Dressing
Dinner: Grilled Chicken Skewers with Yogurt Cucumber Sauce and Cherry Tomato Couscous
Beauty Snack 1: Cranberry Orange Granita with Dark Chocolate Shavings
Beauty Snack 2: Kiwi Melon Fruit Salad with Ginger Blueberry Syrup
SATURDAY
Breakfast: Steel-Cut Oats Cooked with Milk, Berries, and Walnuts
Lunch: Roast Beef, Arugula, and Tomato Wrap; one 4-ounce glass low-fat milk
Dinner: Spiced Salmon with Roasted Broccoli
Beauty Snack 1: Maple Yogurt Crunch
Beauty Snack 2: Dark Chocolate Fondue with Strawberries; one 8-ounce glass low-fat milk
SUNDAY
Breakfast: Scrambled Egg Whites with Cheddar and Tomato and Sliced Kiwi; one 8-ounce glass low-fat milk
Lunch: Spicy Carrot and Sweet Potato Soup; multigrain roll
Dinner: Lemony Roasted Chicken and Artichokes with Garlicky Wilted Spinach
Beauty Snack 1: 1 ounce Parmesan cheese; 1 ounce Spiced Walnuts
Beauty Snack 2: Black and Blue Yogurt Parfait
DAILY AVERAGE FOR WEEK 1
1,440 calories; 98 g protein; 160 g carbohydrates; 23 g fiber; 48 g fat; 12 g saturated fat; 0 trans fats; 189 mg cholesterol; 2,064 mg sodium; 1,006 mg calcium; 3 g omega-3 fats
The Beauty Diet Week 2 Menu (Days 8–14)
MONDAY
Breakfast: 1 cup whole grain cereal, such as Kashi GoLean, with ½ cup blueberries and ½ cup low-fat milk
Lunch: Anytime Thanksgiving Salad
Dinner: Walnut-Crusted Salmon with Buttermilk Scallion Smashed Sweet Potatoes and Roasted Broccoli
Beauty Snack 1: Vanilla Orange "Creamsicle" Smoothie
Beauty Snack 2: Creamy Chocolate Cherry Rice Pudding
TUESDAY
Breakfast: Strawberry Raspberry Yogurt Parfait
Lunch: Hummus and Grilled Vegetable Wrap; 2 sliced kiwis
Dinner: Asian Citrus Halibut with Brown Rice and Garlicky Wilted Spinach
Beauty Snack 1: Blueberry Ginger Smoothie
Beauty Snack 2: Dark Chocolate–Dipped Frozen Bananas
WEDNESDAY
Breakfast: 2 pieces whole wheat toast with 1 ounce light cream cheese, 1 ounce smoked salmon, 2 slices tomato, and 2 tablespoons finely chopped red onion
Lunch: Greek Tuna and Spinach Salad with Yogurt Dill Dressing
Dinner: Braised Chicken with Dried Fruit over Toasted Walnut Couscous
Beauty Snack 1: Raspberry Lemon Yogurt Cup
Beauty Snack 2: 1 cup blueberries; 1 ounce Parmesan cheese
THURSDAY
Breakfast: Banana Blueberry Yogurt Cup
Lunch: Artichoke Bruschetta Salad
Dinner: Garlic Herb Lobster Tail with Spinach and Pea Risotto
Beauty Snack 1: 1 ounce dark chocolate (60 percent cacao); 1 cup mixed berries
Beauty Snack 2: Tomato, Mozzarella, and Basil Stack
FRIDAY
Breakfast: Scrambled Egg Whites with Cheddar and Tomato and Sliced Kiwi and 2 slices whole wheat toast
Lunch: Roasted Vegetable Pita Pizza with Herbed Goat Cheese Medallions
Dinner: Shrimp, Sweet Potato, and Vegetable Curry over Coconut-Lime Jasmine Rice
Beauty Snack 1: Tropical Kiwi Fruit Salad with Vanilla Lime Syrup
Beauty Snack 2: 1 ounce Spiced Walnuts; 1 8-ounce glass low-fat milk
SATURDAY
Breakfast: Oatmeal with Cinnamon, Dried Fruit, and Toasted Walnuts
Lunch: Lime- and Cilantro-Marinated Chicken with Roasted Corn, Black Bean, and Tomato Salad
Dinner: Grilled Salmon with Mango Kiwi Salsa with Grilled Sweet Potato "Fries"
Beauty Snack 1: Sweet and Spicy Yogurt
Beauty Snack 2: Quick Mexican Hot Dark Chocolate
SUNDAY
Breakfast: Tomato Scallion Frittata with Turkey Bacon
Lunch: Ham, Zucchini, Red Onion, Spinach, and Ricotta Panini
Dinner: Oysters on the Half Shell with Fresh Tomato Mignonette, Mixed Green Salad, and Whole Wheat Baguette
Beauty Snack 1: Maple Yogurt Crunch
Beauty Snack 2: Peach Blueberry Ginger Crisp; one 8-ounce glass low-fat milk
DAILY AVERAGE FOR WEEK 2
1,494 calories; 95 g protein; 175 g carbohydrates; 25 g fiber; 50 g fat; 15 g saturated fat; 0 trans fats; 218 mg cholesterol; 2,279 mg sodium; 1,021 mg calcium; 3 g omega-3 fats
The Beauty Diet Week 3 Menu (Days 15–21)
MONDAY
Breakfast: Whole Grain Blueberry Pancakes; one 8-ounce glass low-fat milk
Lunch: Grilled Chicken Sandwich with Walnut Basil Pesto and Fresh Mozzarella
Dinner: Mustard-Crusted Salmon with Roasted Green Beans and Shallots
Beauty Snack 1: Blackberry Yogurt
Beauty Snack 2: Dark Chocolate–Dipped Pretzels
TUESDAY
Breakfast: Poached Eggs Florentine; 1 cup mixed berries
Lunch: Sweet and Spicy Crab and Kiwi Salad
Dinner: Oven-Crunchy Walnut Chicken Tenders with Sweet Potato Hash
Beauty Snack 1: Green Tea Frozen Yogurt
Beauty Snack 2: 1 ounce Spiced Walnuts; one 8-ounce glass low-fat milk
WEDNESDAY
Breakfast: 1 cup whole grain cereal, such as Kashi GoLean, with ½ cup blueberries and ½ cup low-fat milk
Lunch: California Turkey Burger with Creamy Avocado Yogurt Spread
Dinner: Shrimp and Angel Hair Pasta with Baby Spinach and Sliced Mushroom Salad
Beauty Snack 1: Roasted Peaches with Walnut Crumb Filling
Beauty Snack 2: Kiwi Shake
THURSDAY
Breakfast: Whole wheat English muffin toasted with Cinnamon Walnut Raisin Low-Fat Cream Cheese; one 8-ounce glass low-fat milk
Lunch: Chicken Tortilla Soup with Spinach
Dinner: Seared Tuna over Confetti Glass Noodle Salad
Beauty Snack 1: Honey Yogurt Cup
Beauty Snack 2: Lemon Sorbet with Fresh Blueberry Sauce
FRIDAY
Breakfast: Spicy Scrambled Breakfast Taco with Tomato Salsa
Lunch: Chicken, Artichoke, Cherry Tomato, and Mozzarella Pasta Toss
Dinner: Oysters Primavera; 2 cups mesclun dressed with 1 teaspoon extra virgin olive oil and 1 tablespoon fresh lemon juice
Beauty Snack 1: Nutty Banana Shake
Beauty Snack 2: Crunchy Dark Chocolate–Dipped Kiwis
SATURDAY
Breakfast: Black and Blue Yogurt Parfait
Lunch: Fire-Roasted Tomato Soup; ½ whole wheat pita with 4 ounces canned tuna, lettuce, tomato, and a squeeze of lemon
Dinner: Grilled Turkey Cutlets with Sweet and Spicy Blueberry Cranberry Relish with Buttermilk Scallion Smashed Sweet Potatoes
Beauty Snack 1: 1 ounce Spiced Walnuts; 1 ounce Parmesan cheese
Beauty Snack 2: Dark Chocolate–Covered Strawberries
SUNDAY
Breakfast: Spinach Omelet; Banana Yogurt Cup
Lunch: Fresh and Fruity Shrimp Salad with Yogurt Dressing; 1 multigrain roll
Dinner: Spiced Salmon with Edamame Succotash
Beauty Snack 1: White Bean "Hummus" with 1 cup each carrot and celery sticks; one 8-ounce glass low-fat milk
Beauty Snack 2: 1 ounce dark chocolate (60 percent cacao) with ½ cup mixed berries; one 8-ounce glass low-fat milk
DAILY AVERAGE FOR WEEK 3
1,500 calories; 106 g protein; 171 g carbohydrates; 23 g fiber; 48 g fat; 14 g saturated fat; 0 trans fats; 290 mg cholesterol; 2,061 mg sodium; 1,035 mg calcium; 3 g omega-3 fats
The Beauty Diet Week 4 Menu (Days 22–28)
MONDAY
Breakfast: Strawberry Raspberry Yogurt Parfait
Lunch: Ginger Teriyaki Salmon Burger
Dinner: Rosemary-Roasted Chicken and Leeks with Slow-Roasted Tomatoes
Beauty Snack 1: 1 ounce Spiced Walnuts; one 8-ounce glass low-fat milk
Beauty Snack 2: Low-Fat Double-Chocolate Milk Shake
TUESDAY
Breakfast: Whole gra
in English muffin with 2 tablespoons peanut butter; ½ cup blueberries; one 8-ounce glass low-fat milk
Lunch: Baked Crab Cake Pita Sandwich with Spicy Yogurt Sauce
Dinner: Sweet and Crunchy Shrimp–Spinach Salad; one multigrain roll
Beauty Snack 1: Cherry Walnut Granola with Yogurt
Beauty Snack 2: Kiwi and Melon Fruit Soup
WEDNESDAY
Breakfast: Steel-Cut Oats Cooked with Milk, Berries, and Walnuts
Lunch: Salmon Caesar Salad with Tomatoes and Creamy Yogurt Dressing
Dinner: Broiled Oysters Florentine with Mixed Greens
Beauty Snack 1: Quartered Figs Drizzled with Honey Yogurt Sauce and Toasted Almonds; one 8-ounce glass low-fat milk
Beauty Snack 2: 1 ounce dark chocolate (60 percent cacao); 1 cup mixed berries
THURSDAY
Breakfast: Easy Breakfast Sandwich with ½ cup blueberries and strawberries
Lunch: Sweet Potato Bisque with Shrimp and spinach salad
Dinner: Pineapple- and Rum-Marinated Grilled Chicken over Grilled Sweet Potato Salad with Garlicky Wilted Spinach
Beauty Snack 1: Triple-Berry Smoothie; 1 ounce Spiced Walnuts
Beauty Snack 2: Dark Chocolate–Dipped Frozen Bananas
FRIDAY
Breakfast: 1 cup whole grain cereal, such as Kashi GoLean, with ½ cup blueberries and ½ cup low-fat milk
Lunch: Spring Pea and Spinach Soup with Crab; 1 multigrain roll
Dinner: Grilled Striped Bass with Lemony Spinach and Sugar Snap Pea Sauté
Beauty Snack 1: Mango Kiwi Blackberry Smoothie
Beauty Snack 2: Dark Chocolate Brownie with one 8-ounce glass low-fat milk
SATURDAY
Breakfast: Whole Grain Waffles with Apple Raisin Compote and Vanilla Yogurt
Lunch: Turkey, Apple, Spinach, and Caramelized Onion Pressed Sandwich
Dinner: Smoky Shrimp Fajitas with Whole Wheat Tortillas
Beauty Snack 1: 1 ounce Spiced Walnuts; 1 ounce Parmesan cheese
Beauty Snack 2: Dark Chocolate–Dipped Apples with Pistachios
SUNDAY
Breakfast: Sweet Potato, Zucchini, and Goat Cheese Frittata; one 8-ounce glass low-fat milk
Lunch: Grilled Chicken Salad with Blueberries over Spinach in a Honey Balsamic Dressing
Dinner: White Wine–Poached Salmon with Balsamic Roasted Asparagus
Beauty Snack 1: Banana Blueberry Yogurt Cup