The Beauty Diet
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Grilled Sweet Potato “Fries,” 228
Pineapple- and Rum-Marinated Grilled Chicken over Grilled Sweet Potato Salad, 234–35
Shrimp, Sweet Potato, and Vegetable Curry over Coconut-Lime Jasmine Rice, 241
Spicy Carrot and Sweet Potato Soup, 213
Sweet Potato, Zucchini, and Goat Cheese Frittata, 190
Sweet Potato Bisque with Shrimp, 216
Sweet Potato Hash, 244
Sweet Potato Leek Soup, 217
Sweet potatoes, as Top 10 Beauty Food, 6, 15, 27–29
Tai chi, 156–57
Tea, 12, 42, 43–46, 54, 60, 128, 130–31, 167. See also Green tea
Teeth and gums
eight tips for, 125–31
nutrients for, 122–24
proper way to care for, 131
Teeth whitening, 132–33
Thanksgiving Salad, Anytime, 194
Theobromine, 127
Thiamine (vitamin B1), 32, 72, 92, 109, 110, 146
Tomatoes, recipes using
Fire-Roasted Tomato Soup, 200–201
Roasted Corn, Black Bean, and Tomato Salad, 210–11
Roasted Vegetable Pita Pizza with Herbed Goat Cheese Medallions, 211
Rosemary-Roasted Chicken and Leeks with Slow-Roasted Tomatoes, 237
Salmon Caesar Salad with Tomatoes and Creamy Yogurt Dressing, 212
Scrambled Egg Whites with Cheddar and Tomato and Sliced Kiwi, 186–87
Shrimp and Angel Hair Pasta with Baby Spinach and Sliced Mushroom Salad, 240
Spicy Scrambled Breakfast Taco with Tomato Salsa, 187
Tomato, Mozzarella, and Basil Stack, 264
Tomato Salad and Couscous, 230
Tomato Scallion Frittata with Turkey Bacon, 190–91
Tomatoes, as Top 10 Beauty Food, 6, 15, 34–35, 63
Tooth anatomy, 118–19
Top 10 Beauty Foods
blueberries, 23–25, 71
dark chocolate, 38–41, 67, 68, 69, 127, 167
definition of Beauty Food, 3–4
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
sweet potatoes, 6, 27–29
tomatoes, 6, 34–35, 63
walnuts, 35–37, 68, 69, 72
yogurt (low-fat), 19–20, 82, 122, 123
Traction alopecia, 102
Triple-Berry Smoothie, 191
Tuna and Spinach Salad with Yogurt Dill Dressing, Greek, 202–3
Tuna Over Confetti Glass Noodle Salad, Seared, 239
Turkey, Apple, Spinach, and Caramelized Onion Pressed Sandwich, 218
Turkey Burger with Creamy Avocado Yogurt Spread, California, 197
Turkey Cutlets with Sweet and Spicy Blueberry Cranberry Relish, Grilled, 229
Vacations, 164
Vanilla Orange “Creamsicle” Smoothie, 265
Vegetable Pita Pizza with Herbed Goat
Cheese Medallions, Roasted, 211
Vegetable Skewers, Grilled Halibut and, 226
Vegetable Wrap, Hummus and Grilled, 206
Vegetables
carrots, 63, 126, 141, 143
as healthy carbohydrates, 6
pesticides and, 44, 45
spinach, 6, 15, 30–32, 44
sweet potatoes, 6, 15, 27–29
tomatoes, 6, 15, 34–35, 63
Vitamin A. See also Beta-carotene
beta-carotene and, 56, 71, 141, 149
eye health and, 143–44
good sources of, 149
healthy hair and, 91–92
skin beauty and, 71, 73, 78
in sweet potatoes, 27–28
Vitamin C
as antioxidant, 11
beauty benefits of, 9
eye health and, 138, 139, 140
healthy gums and, 124
healthy hair and, 93, 98
iron and, 101
skin beauty and, 56–57, 60, 66–67, 70–71
smoking and, 51
sources of, 9, 31
Vitamin D
good sources of, 17, 18, 123
teeth and, 122–23, 130, 133
Vitamin E
as antioxidant, 11, 61
eye health and, 138, 139, 140, 141, 150
good sources of, 61
healthy hair and, 93–94, 98, 103
scars and, 80
skin beauty and, 57, 60, 61, 66–67
in walnuts, 36, 57
Vitamins. See also specific vitamin
healthy hair and, 91–94
importance of, 10
multivitamins, 59, 60
organic produce and, 45
in sunscreen, 66–67
Waffles with Apple Raisin Compote and Vanilla Yogurt, 193
Walnuts, recipes using
Braised Chicken with Dried Fruit over Toasted Walnut Couscous, 220
Cherry Walnut Granola with Yogurt, 249
Cinnamon Walnut Raisin Low-Fat Cream Cheese, 183
Grilled Chicken Sandwich with Walnut Basil Pesto and Mozzarella, 204–5
Maple Yogurt Crunch, 258
Nutty Banana Shake, 259
Oatmeal with Cinnamon, Dried Fruit, and Toasted Walnuts, 185
Oven-Crunchy Walnut Chicken Tenders, 232
Roasted Peaches with Walnut Crumb Filling, 262
Spiced Walnuts, 263
Steel-Cut Oats Cooked with Milk, Berries, and Walnuts, 188–89
Walnut-Crusted Salmon, 245
Walnuts, as Top 10 Beauty Food, 15, 35–37, 68, 69, 72
Ward, Sela, 3
Water as beauty beverage, 41–43
eyes and water retention, 146
for fingernails, 108–9, 111
healthy hair and, 90, 98
oral health and, 129–30
skin beauty and, 53–55, 78, 79, 83
Weight loss and hair loss, 95, 100, 102
Weight management
fiber and, 7
sleep and, 165–66
Weight training, 155
Welch, Raquel, 2
White Bean “Hummus,” 265
Whole grains
as healthy carbohydrates, 6
for skin renewal, 73
Wrinkles
antiwrinkle diet, 60–62
edible sunscreen and, 62–67
eye care and, 147, 148
sugar and, 75
vitamin C and, 57
vitamin E and, 61
Xylitol, 126
Yams, 28–29
Yoga, 79, 154, 156–57
Yogurt
calcium in, 19, 20, 122, 123
as Top 10 Beauty Food, 15, 19–20, 82
Yogurt, recipes using
Baked Crab Cake Pita Sandwiches with Spicy Yogurt Sauce, 196
Banana Blueberry Yogurt Cup, 182
Banana Yogurt Cup, 182
Black and Blue Yogurt Parfait, 247
Blackberry Yogurt, 247
Blueberry Ginger Smoothie, 248
Blueberry Yogurt Panna Cotta, 248
Cherry Walnut Granola with Yogurt, 249
Figs Drizzled with Honey Yogurt Sauce and Toasted Almonds, 260
Fresh and Fruity Shrimp Salad with Yogurt Dressing, 201
Green Tea Frozen Yogurt, 254
Honey Yogurt Cup, 255
Kiwi Shake, 256
Lobster Salad Sandwich with a Creamy Yogurt Dressing, 208–9
Maple Yogurt Crunch, 258
Raspberry Almond Yogurt Cup, 261
Raspberry Lemon Yogurt Cup, 262
Salmon Caesar Salad with Tomatoes and Creamy Yogurt Dressing, 212
Strawberry Raspberry Yogurt Parfait, 189
Sweet and Spicy Yogurt, 263
Triple-Berry Smoothie, 191
Vanilla Orange “Creamsicle” Smoothie, 265
Whole Grain Waffles with Apple Raisin Compote and Vanilla Yogurt, 193
Yogurt Dill Dressing, 202, 207
Zeaxanthin, 24, 2
6, 30, 35, 138, 139, 140, 141–42
Zinc
copper and, 96, 97
eye health and, 140, 142
for fingernails, 111
healthy hair and, 97, 98, 100
skin beauty and, 58, 60, 72, 73, 78
sources of, 21, 72, 142
Table of Contents
Cover Page
the Beauty Diet
Copyright Page
Contents
Acknowledgments
Introduction
1 Body Beautiful
2 The Top 10 Beauty Foods
3 Nutrition for Smooth, Glowing, Clear, Taut Skin
4 Nutrition for Rich, Shiny, Strong, Soft Hair
5 Nutrition for Long, Shapely, Strong Fingernails
6 Nutrition for a Gleaming, White, Healthy Smile
7 Nutrition for Clear, Bright, Sparkling Eyes
8 The Beauty Diet Lifestyle
9 The Beauty Diet Meal Plan
Index