The Beauty Diet (67 page)

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

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 B
1
),
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
,
26
,
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