The Beauty Diet
Page 25
1 quart low-fat milk
2 ounces dark chocolate (60 percent cacao)
½ teaspoon ground cinnamon
1 tablespoon unsweetened cocoa powder
to ¼ teaspoon cayenne, to taste
Combine all the ingredients in a small saucepan over medium heat and cook, whisking, until the chocolate is melted and the milk is just about to simmer. Serve hot.
Yield: 4 servings (1 cup each)
Per serving: 185 calories; 9.6 g protein; 18 g carbohydrates; 1.3 g fiber; 16 g sugars; 8.6 g fat; 5 g saturated fat; 0 trans fat; 12 mg cholesterol; 115 mg sodium; 296 mg calcium; 0.01 g omega-3 fats; 526 IU vitamin A; 0.2 mg vitamin C; 0.1 mg vitamin E; 0.4 mg iron; 1.1 mg zinc
RASPBERRY ALMOND YOGURT CUP
1 cup low-fat plain yogurt
2 tablespoons seedless raspberry preserves
2 tablespoons toasted chopped almonds
Blend the yogurt and raspberry preserves in a bowl. Sprinkle with almonds.
Yield: 1 serving
Per serving: 302 calories; 15 g protein; 40 g carbohydrates; 1.4 g fiber; 34 g sugars; 10 g fat; 3 g saturated fat; 0 trans fat; 15 mg cholesterol; 172 mg sodium; 478 mg calcium; 0.03 g omega-3 fats; 126 IU vitamin A; 2 mg vitamin C; 3.2 mg vitamin E; 1 mg iron; 2.6 mg zinc
RASPBERRY LEMON YOGURT CUP
1 cup low-fat plain yogurt
½ cup fresh raspberries
½ teaspoon grated lemon zest
Mix the yogurt with the raspberries in a small bowl. Sprinkle with lemon zest.
Yield: 1 serving
Per serving: 187 calories; 14 g protein; 25 g carbohydrates; 4 g fiber; 20 g sugars; 4 g fat; 2 g saturated fat; 0 trans fat; 15 mg cholesterol; 172 mg sodium; 465 mg calcium; 0.11 g omega-3 fats; 146 IU vitamin A; 19 mg vitamin C; 1 mg vitamin E; 1 mg iron; 2.4 mg zinc
ROASTED PEACHES WITH WALNUT CRUMB FILLING
4 ripe peaches (1¼ pounds)
cup finely chopped walnuts
2 teaspoons chopped crystallized ginger
2 teaspoons light brown sugar
1½ tablespoons butter, cut into small slices
Preheat the oven to 325°F. Line a baking sheet with foil; set aside. Halve the peaches, remove the pits, and place cut side up on the baking sheet. In a small bowl, mix the walnuts, ginger, and sugar and sprinkle evenly over the peach halves. Dot with butter and roast in the oven until the peaches are softened and the walnuts are toasted, 12–15 minutes.
Yield: 4 servings (2 stuffed peach halves each)
Per serving: 163 calories; 3 g protein; 17 g carbohydrates; 2.5 g fiber; 13 g sugars; 11 g fat; 3 g saturated fat; 0 trans fat; 11 mg cholesterol; 32 mg sodium; 22 mg calcium; 1 g omega-3 fats; 565 IU vitamin A; 8 mg vitamin C; 1.1 mg vitamin E; 1 mg iron; 0.5 mg zinc
SPICED WALNUTS
1 egg white
½ teaspoon salt
¼ teaspoon ground white pepper
½ teaspoon ground cinnamon
½ teaspoon ground ginger
2 cups walnut halves
Preheat the oven to 400°F. Beat the egg white and spices with a whisk until frothy. Add the walnuts and toss to coat. Spread on a baking sheet in a single layer and cook until toasted and dried, about 10 minutes. Let cool on the baking sheet; the nuts will crisp as they cool. Once cooled, the nuts can be stored in a plastic storage bag or container for up to 2 weeks.
Yield: 8 servings (¼ cup each)
Per serving: 177 calories; 5 g protein; 6 g carbohydrates; 3 g fiber; 0.7 g sugars; 16 g fat; 1.5 g saturated fat; 0 trans fat; 0 cholesterol; 153 mg sodium; 36 mg calcium; 2.3 g omega-3 fats; 5.4 IU vitamin A; 1.1 mg vitamin C; 0.3 mg vitamin E; 1.3 mg iron; 1 mg zinc
SWEET AND SPICY YOGURT
1 cup low-fat plain yogurt
1 tablespoon maple syrup
teaspoon chipotle powder
2 tablespoons toasted chopped almonds
Combine all the ingredients in a small bowl. Stir until well blended.
Yield: 1 serving
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
Index
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 B7), 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
Dark Chocolate–Dipped Pretzels, 253
Dark Chocolate Fondue with Strawberries, 254
Low-Fat Double-Chocolate Milk Shake, 257
Quick Mexican Hot Dark Chocolate, 261
Chocolate, as Top 10 Beauty Food, 15, 38–41, 67, 68, 69, 127, 167
Cinnamon Walnut Raisin Low-Fat Cream Cheese, 183
Cobalamin or cyanocobalamin (vitamin B12), 21, 34, 72, 92, 99, 109, 110, 146
Cocoa, 38, 39, 40, 63–64, 68, 69
Coffee, 42, 54, 125, 128, 167
Collagen, 9, 16, 25, 49, 51, 52, 56, 62, 70, 72, 73, 103
Concealer, for dark circles under eyes, 148, 150
Copper, 37, 91, 96, 97, 98
Cordain, Loren, 77
Corn, Black Bean, and Tomato Salad, Roasted, 210–11
Crab and Kiwi Salad, Sweet and Spicy, 215
Crab Cake Pita Sandwiches with Spicy Yogurt Sauce, Baked, 196
Crab Wrap, Mango, Red Onion, Avocado, Spinach, 209
Dairy and acne, 80–81
Dancing, 154, 155–56
Dental hygiene, 131. See also Teeth and gums
Diabetes, 34, 138, 142
Dinners, Beauty Diet
Asian Citrus Halibut with Brown Rice, 219
Braised Chicken with Dried Fruit over Toasted Walnut Couscous, 220
Broiled Oysters Florentine
with Mixed Greens, 221
Buttermilk Scallion Smashed Sweet Potatoes, 222
Edamame Succotash, 222–23
Garlic Herb Lobster Tail with Spinach and Pea Risotto, 223–24
Garlicky Wilted Spinach, 224–25
Grilled Chicken Skewers with Yogurt Cucumber Sauce and Cherry Tomato Couscous, 225
Grilled Halibut and Vegetable Skewers, 226
Grilled Salmon with Mango Kiwi Salsa, 226–27
Grilled Striped Bass with Lemony Spinach and Sugar Snap Pea Sauté, 227–28
Grilled Sweet Potato “Fries,” 228
Grilled Turkey Cutlets with Sweet and Spicy Blueberry Cranberry Relish, 229
Herb-Baked Salmon with Warm Cherry Tomato Salad and Whole Wheat Couscous, 229–30
Lemony Roasted Chicken and Artichokes, 231
Mustard-Crusted Salmon with Roasted Green Beans and Shallots, 231–32
Oven-Crunchy Walnut Chicken Tenders, 232
Oysters on the Half Shell with Fresh Tomato Mignonette, 233
Pineapple- and Rum-Marinated Grilled Chicken over Grilled Sweet Potato Salad, 234–35
Poached Oysters in Garlic, Herbs, and Broth with Mixed Greens, 235–36
Roasted Broccoli, 236
Rosemary-Roasted Chicken and Leeks with Slow-Roasted Tomatoes, 237
Sautéed Mediterranean Shrimp, Tomatoes, and Broccoli over Whole Wheat Spaghetti, 238
Seared Tuna Over Confetti Glass Noodle Salad, 239
Shrimp, Sweet Potato, and Vegetable Curry over Coconut-Lime Jasmine Rice, 241
Shrimp and Angel Hair Pasta with Baby Spinach and Sliced Mushroom Salad, 240
Smoky Shrimp Fajitas with Whole Wheat Tortillas, 242
Spiced Salmon, 243
Sweet and Crunchy Shrimp–Spinach Salad, 243–44
Sweet Potato Hash, 244
Walnut-Crusted Salmon, 245
White Wine–Poached Salmon with Balsamic Roasted Asparagus, 245–46
Dior, Christian, 85
DMAE (dimethylaminoethanol), 16, 81
Drayer, Dr. Jeff, 132
Dry eye, 15, 142–44, 145
Dry mouth, 121, 129–30
Edamame Succotash, 222–23
Eggs
Easy Breakfast Sandwich, 183
Egg White, Spinach, and Feta Scramble on Whole Wheat Toast, 184
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
Sweet Potato, Zucchini, and Goat Cheese Frittata, 190
Tomato Scallion Frittata with Turkey Bacon, 190–91
Egg whites and strawberries, as skin-care ingredients, 82
Ellagic acid, 24, 37
Emerson, Ralph Waldo, 47
Emu oil, 150
Exercise