The Beauty Diet (65 page)

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 B
12
),
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

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 B
9
),
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