by Lisa Drayer
benefits of, 152–53
burning calories with, 153–54
dancing, 154, 155–56
fun and fitness, 154–58
healthy hair and, 95
Pilates, 157–61
sleep and, 168
tai chi, 156–57
weight training, 155
yoga, 79, 154, 156–57
Eye anatomy, 137–38
Eye health and beauty dark circles, 79, 145, 147–48, 150
dry eye, 142–44, 145
puffy eyes, 145, 146, 147, 150
specific diet tips for, 30, 140–42
supplements for, 138–40
Eyebrows, 147
Fats. See also Omega-3 fatty acids
importance of, 7–10
skin beauty and, 53, 54–55
Fiber, dietary
hair health and, 91
in healthy carbohydrates, 6
importance of, 7
skin beauty and, 78
in Top 10 Beauty Foods, 3, 24, 26, 28
Figs Drizzled with Honey Yogurt Sauce and Toasted Almonds, 260
Fingernails
artificial nails, 113–14
as essential detail, 105–6
gelatin and, 115
growth rate of, 107
health clues from, 114
nail polish and, 113
nutrients for, 108–11
protecting, 111–13
white spots on, 107
yogurt for, 19, 110
Fish. See also Dinners, Beauty Diet
omega-3 fatty acids in, 8, 54, 68, 142
salmon, 8, 9, 15–19
skin beauty and, 68–69
Flaxseed oil, 8
Flossing, 120, 131
Folate (vitamin B9), 31, 33–34, 72, 92, 109, 110, 146
Food allergies, 75–77, 78
Free radicals, 9, 10–11, 38, 51, 55–56, 57, 58, 59, 62, 63, 95, 138
French Toast Stuffed with Ricotta, Kiwi, and Peach, 184–85
Fruits
apples, 6, 44, 60, 126
blueberries, 15, 23–25, 70–71
as healthy carbohydrates, 6
kiwifruit, 6, 15, 25–27, 45, 127
pesticides and, 44, 45
phytochemicals in, 12
Gan-Wong, Dr. Jennifer, 46
Gelatin, 115
Ghrelin, 165, 166
Giella, 148
Ginger Teriyaki Salmon Burger, 202
Grapeseed oil, 150
Gray hair, 97–99
Greek Tuna and Spinach Salad with Yogurt Dill Dressing, 202–3
Green tea
as beauty beverage, 43–46, 54
as edible sunscreen, 65, 67
eye beauty and, 146, 147
hair health and, 100
teeth and, 130–31
Green Tea Frozen Yogurt, 254
Gum disease, 120–21, 129
Hair
dry or brittle, 97, 98
follicles, 87
frizzy, 97
gray, 97–99
growth rate, 86
lemon juice for lightening, 93
lifestyle and, 95
mayonnaise for, 90
minerals for, 94, 96–97
omega-3s for, 89–90
protein and, 88–89, 95
shaft layers, 87–88
thinning, 100, 102
topical nutrients for 102–3
vitamins for, 91–94
water for, 90
Hair-care tips, 103–4
Hair loss
beauty diet Rx for, 100
causes of, 99–100, 102
crash diets and, 95
iron and, 94, 100
stress and, 95, 102
zinc deficiency and, 97
Ham, Zucchini, Red Onion, Spinach, and Ricotta Panini, 205
Hart, Mary, 3
Hill, Faith, 86
Honey, 74, 82
Honey Yogurt Cup, 255
Hummus and Grilled Vegetable Wrap, 206
Hydration and skin, 53–55. See also Water
Iman, 3
Insomnia, conquering, 166–69
Iron, 31–32, 35, 94, 98, 100, 101, 110, 111
Johansson, Scarlett, 48
Kechijian, Dr. Paul, 112, 113
Kingsley, Dr. David, 102
Kiwifruit, recipes using
Crunchy Dark Chocolate–Dipped Kiwis, 251
French Toast Stuffed with Ricotta, Kiwi, and Peach, 184–85
Grilled Salmon with Mango Kiwi Salsa, 226–27
Kiwi and Melon Fruit Soup, 255
Kiwi Melon Fruit Salad with Ginger Blueberry Syrup, 256
Kiwi Shake, 256
Mango Kiwi Blackberry Smoothie, 258
Scrambled Egg Whites with Cheddar and Tomato and Sliced Kiwi, 186–87
Sweet and Spicy Crab and Kiwi Salad, 215
Tropical Kiwi Fruit Salad with Vanilla Lime Syrup, 264
Kiwifruit, as Top 10 Beauty Food, 6, 15, 25–27, 45, 127
Klum, Heidi, 97
Kressel, Dr. Aron, 81, 83
Kryzanowska, Romana, 159
Kukui oil, 150
Lemon Sorbet with Fresh Blueberry Sauce, 257
Lemon-Grilled Chicken over Mixed Green Salad, 207
Lemons/lemon juice, 82, 93
Leno, Jay, 40
Leptin, 165, 166
Lobster Salad Sandwich with a Creamy Yogurt Dressing, 208–9
Lobster Tail with Spinach and Pea Risotto, Garlic Herb, 223–24
Loren, Sophia, 135
Lucci, Susan, 2
Lunches, Beauty Diet
Anytime Thanksgiving Salad, 194
Artichoke Bruschetta Salad, 195
Baked Crab Cake Pita Sandwiches with Spicy Yogurt Sauce, 196
California Turkey Burger with Creamy Avocado Yogurt Spread, 197
Chicken, Artichoke, Cherry Tomato, and Mozzarella Pasta Toss, 198
Chicken Tortilla Soup with Spinach, 199
Curry Chicken Salad over Baby Spinach, 200
Fire-Roasted Tomato Soup, 200–201
Fresh and Fruity Shrimp Salad with Yogurt Dressing, 201
Ginger Teriyaki Salmon Burger, 202
Greek Tuna and Spinach Salad with Yogurt Dill Dressing, 202–3
Grilled Chicken Salad with Blueberries over Spinach, 203–4
Grilled Chicken Sandwich with Walnut Basil Pesto and Mozzarella, 204–5
Ham, Zucchini, Red Onion, Spinach, and Ricotta Panini, 205
Hummus and Grilled Vegetable Wrap, 206
Lemon-Grilled Chicken over Mixed Green Salad, 207
Lime- and Cilantro-Marinated Chicken, 208
Lobster Salad Sandwich with a Creamy Yogurt Dressing, 208–9
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
Melatoni
n, 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 B3), 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 B5), 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 B6), 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 B2), 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 Y
ogurt 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
Spicy Carrot and Sweet Potato Soup, 213
Spring Pea and Spinach Soup with Crab, 214
Sweet Potato Bisque with Shrimp, 216
Sweet Potato Leek Soup, 217
Soy butter, 150
Soybean oil, 150
Spaghetti, Sautéed Mediterranean Shrimp, Tomatoes, and Broccoli over Whole Wheat, 238
Spears, Britney, 86
Spinach, recipes using
Broiled Oysters Florentine with Mixed Greens, 221
Chicken Tortilla Soup with Spinach, 199
Curry Chicken Salad over Baby Spinach, 200
Egg White, Spinach, and Feta Scramble on Whole Wheat Toast, 184
Garlic Herb Lobster Tail with Spinach and Pea Risotto, 223–24
Garlicky Wilted Spinach, 224–25
Greek Tuna and Spinach Salad with Yogurt Dill Dressing, 202–3
Grilled Chicken Salad with Blueberries over Spinach, 203–4
Grilled Striped Bass with Lemony Spinach and Sugar Snap Pea Sauté, 227–28
Ham, Zucchini, Red Onion, Spinach, and Ricotta Panini, 205
Hummus and Grilled Vegetable Wrap, 206
Lemon-Grilled Chicken over Mixed Green Salad, 207
Mango, Red Onion, Avocado, Spinach, and Crab Wrap, 209
Poached Eggs Florentine, 186
Shrimp and Angel Hair Pasta with Baby Spinach and Sliced Mushroom Salad, 240
Spinach Omelet, 188
Spring Pea and Spinach Soup with Crab, 214
Sweet and Crunchy Shrimp–Spinach Salad, 243–44
Turkey, Apple, Spinach, and Caramelized Onion Pressed Sandwich, 218
Spinach, as Top 10 Beauty Food, 6, 15, 30–32
Stipanuk, Dr. Martha H., 89
Strawberries, Dark Chocolate–Covered, 252
Strawberries and egg whites, as skincare ingredients, 82
Strawberry Raspberry Yogurt Parfait, 189
Streep, Meryl, 3
Stress
effects of, 79, 161–62
exercise for managing, 153
gray hair and, 99
hair loss and, 95, 102
tips for reducing, 79, 162–64
Sugar
eye health and, 142
hidden, 74
skin problems and, 75
in soda, 74, 75, 128
tooth decay and, 125–26
Sulfur, 96, 98
Sunglasses, 138, 147
Sunscreen, 18, 64, 65, 62–67
Sushi, 127
Sweet potatoes, recipes using
Buttermilk Scallion Smashed Sweet Potatoes, 222