Eat Pretty: Nutrition for Beauty, Inside and Out

I saw food as an enemy, a vice, or a cover for my emotions. And I listened to advice from experts who assured me that there was no connection between my skin problems and my diet, even though I sensed that my blemishes and rashes were cries for help from my body. But all of that changed when I learned to eat for beauty.

In this age of unprecedented exploration in nutritional science, the groundbreaking research and mind-blowing discoveries happening around us finally prove something about beauty that is as familiar as it is true, simple, and fundamental: I can hear the groans already. Once I freed my own diet from processed snacks, diet sodas, and inflammation-causing foods and replaced them with fresh, living beauty foods, the longstanding burden was lifted from my body and skin. Get excited that you have a hand in your beauty.

Actually, you have two hands—one for your fork and one for your knife. In this compact volume built to accompany you through your busy and fabulous life, Eat Pretty explains in detail exactly how to put your beautifying lifestyle into practice. My approach to beauty borrows from my experience as a beauty editor and journalist, my personal search for beauty and wellness, and my work as a health coach. Part 3, The Essential Beauty Players, reveals that diet is by no means the only influencer of healthy beauty. Stress, digestion, environment, sleep, emotions, and yes, genetics, all factor into the beauty equation.

My goal in writing Eat Pretty was to unite what we know about many different areas of health to create your new beauty toolkit. So the principles of 8. Eat Pretty mix the teachings of Eastern traditions with modern nutritional science, genetic research, and the most up—to-date dermatological findings. Unlike hundreds of the beauty products you might buy over a lifetime, Eat Pretty is one tool that will change your relationship with beauty by changing the way you understand your body.

My beauty story is just one of countless others like it. Changing your looks really can change your life. Our appearance shapes the way we feel about ourselves—and that reflects in our confidence, in our decision-making, in our overall joy, even in the way we treat others. Eating for beauty has a similar snowball effect. Start with small changes in your meals and you set in motion a momentum that shifts the way you feel and the way you look, which in turn influences your posture, your grooming habits, your actions, and so many of your choices.

The Eat Pretty lifestyle will remake your relationship with food and change your understanding of your beauty and body. Just what force inspires us to make these changes, and to better our beauty and body? Healthy vanity is our desire to look and feel our best, and to show that best self to the world. Now is your time to own it. As you rethink your approach to beauty and self-care, I want you to keep in mind just how much influence you have over your body.

Whenever you need inspiration to stick to Eat Pretty, just look in the mirror. Let your healthy vanity take over for a moment. We all want to feel beautiful in our own personal ways. But the root of our desires is profoundly similar. We want to love ourselves. We want to be loved. And we want our outer beauty to reflect the incredible being we are inside. You are ready to look your best, not for a day or a week, but for life.

To achieve this you need the right tools. Think of the potted plant I n tr o d u c ti o n. You forget to water it and it wilts. Starve it of light and it grows weak and spindly reaching for the sun. Deny it adequate nutrients and it develops spots, wrinkles, brown leaves, and its color fades.

When it comes to your own appearance, the rule stands: You may have already noticed that your skin, hair, and nails are often the first parts of your body to expose an internal imbalance. Dull, dry, blemished skin, damaged hair, and weight gain signal that something is amiss inside—and diet and lifestyle are the first places to look to restore your radiant glow. The good news is that your beauty, like the plants that perk up when revived with water and sunlight and grow back season after season, is resilient.

You never have to settle for wilted blossoms. Nourish your beauty from the inside and watch yourself bloom. The results will speak for themselves, every time you look in the mirror or walk into a room. While writing this book, I heard from so many women that they loved the title. Two crisp, neat little words; a perfect package. If only beauty were so clearly defined. Your gorgeous future begins with your very next meal. This is the essence of Eat Pretty. As we work together to shape your personal lifestyle of beauty, keep in mind: Instead, think of it like this: Every bite is an opportunity to boost your outer glow, deeply and over time.

JJ Not all foods are created equal. Some may have documented nutritional benefits and appear to be fine for all diets but still may be common triggers for beauty concerns. JJ Eat Pretty shapes your approach to food and lifestyle, but achieving optimal beauty is also about listening to your own unique body and understanding how it responds to all forms of nourishment. But it is groundbreaking to apply this nutritional know-how to your existing beauty routine.

Learn to see foods in a different way— as friends, not foes—and recognize that beauty is a sign of health that blossoms from within. You no longer want to see beauty and feel beautiful only when under a cover of foundation and lipstick. You want your best self in every breath, thought, step, and yes, every bite.

Radiant beauty is your best accessory. Your skin, hair, and nails get hit from every angle: The only way to stop the cycle—and regain your gorgeous glow—is to kick them off your plate. To truly transform your beauty and health, you must first weed out the foods that undermine your beauty. Steer clear of—or seriously limit—the following Beauty Betrayer foods to lift the un-pretty burden from your body and defend against aging before your time.

Every time you imbibe, you consume empty calories that offer zero nutritional benefits to your body and actually steal nutrition and hydration from your beauty. Alcohol, like sugar, disrupts delicate hormonal balance. It also stresses your liver—a very important organ for a glowing complexion—and affects blood flow to your skin, leaving you either lackluster or flushed with broken capillaries. If you choose to indulge, remember to do so in moderation to avoid a major beauty hangover!

That cup of coffee perks you up temporarily, but it also pumps up the stress hormone cortisol, which contributes to wrinkles and belly fat around your middle, not to mention the jitters! Drinking caffeine can also prevent you from getting deep, reparative beauty sleep. Studies link it to breast cancer, depression, and childhood obesity, but you might not realize that endocrine-disrupting bisphenol A BPA , the chemical found in the lining of almost all canned food, is also a downer for your looks. BPA mimics estrogen in your body, throwing off your natural hormonal balance, which is essential for everything from reproduction to clear skin and Milk consumption in particular may cause a 10 to 20 percent rise in a key oil-producing hormone in adults that can fuel unwanted acne.

Dairy, both organic and conventional, is also one of the most common food intolerances. Two troubling components of dairy, a protein called casein and a sugar called lactose, can cause bloating and gas, as well as digestive issues that prevent your body from breaking down and assimilating the essential nutrients from your beauty foods. Dairy products are also acidic in the body. Oils that have been heated to a high temperature for frying purposes become major sources of free radicals, reactive oxygen molecules that steal electrons from healthy molecules in your body, causing cellular damage in the process.

Free radicals in fried foods cause wrinkles, inflammation, age spots, and head-to-toe beauty issues! Those harmless-looking fries are also likely to be hidden sources of trans fats, if you live in an area that has yet to ban these harmful hydrogenated compounds. Trans fats have been linked to obesity, inflammation, high cholesterol, and heart disease, and they can aggravate, even cause, a hormonal imbalance in your body. If you have persistent skin problems or poor digestion, your relationship with gluten is important to consider. Gluten sensitivity can also manifest itself in headaches, fatigue, and redness and advanced aging of the skin.

The more you burn, brown, singe, and generally overcook your foods, the less beauty nutrients they retain—and the more wrinkle-causing Advanced Glycation End Products AGEs they form in your body when you eat them. Charred meats are especially damaging to beauty, since animal proteins are prone to AGE formation and dry, high-temperature grilling methods make things even worse; but charred veggies are also problematic for beauty.

And try eating a few more raw, antioxidant-rich foods to neutralize those free radicals! Eating meat at If you do choose to eat animal protein, a better choice is hormone-free, grass-fed meat, in moderation, or wild-caught fish free from high mercury levels. Some types of fish are fantastic sources of omega-3s, which is one of the reasons I recommend them in your Eat Pretty diet. Unless you buy organic produce, you'll likely be exposed to pesticide residue containing toxins that increase the free-radical burden on your body and interfere with other beauty defense and repair processes.

Try to eat organic whenever possible; the fewer pesticides and additives that your body has to contend with, the more energy it has to keep you beautiful and protect your organs from accumulating a harmful toxic load. Reducing your intake of pesticides can even help you keep off unwanted weight. They contribute preservatives, chemical additives, synthetic dyes, and fake flavors to your diet, but skimp on beautifying ingredients.

Processed ingredients trigger aging inflammation and load your body with free radicals. And many processed foods—think baked goods, cereals, chips, candy bars, and crackers—rank high on the glycemic index, meaning that each time you eat them, they cause a spike in blood sugar that contributes to acne, wrinkles, and hormonal imbalance. Swap processed foods, including frozen meals, premade veggie burgers, granola bars, and other packaged. One can of soda is highly acidic and contains nearly 10 teaspoons of refined sugar, which places a major aging burden on your body.

High levels of phosphates in soda have been linked to accelerated aging, including skin atrophy which shows up as thinning, wrinkling skin , tooth enamel decay, and bone loss. Caramel color in colas is a direct source of AGE formation, an aging, wrinkle-causing process. Ready to go into sugar shock? Sweet treats made with refined sugar are more than just bad news for your waistline: Sugar is just plain toxic to your beauty. Sugar steals nutrients and hydration from your skin; suppresses your immune system, making you more prone to illness; feeds bad bacteria; and curbs the production of antiaging hormones in your body.

Another reason to watch out for foods with added sugar: And when your body uses energy to process sugar, fat-burning takes a back seat, so skipping refined sugar could rev up your metabolism and weight loss. Still have a major sweet tooth? Check out my favorite sweeteners on page 71 for a splurge.

You'll learn in the pages ahead that eating sugar in moderation and in combination with other blood sugar—steadying foods, like cinnamon, fiber, or protein, can reduce its un-pretty effects. But the news gets worse. Each of those harmful foods is enough to cause a beauty breakdown on its own. Rather than providing abundant antioxidants, enzymes, vitamins, minerals, and amino acids to support your gorgeous glow, Beauty Betrayers steal beauty energy and burden your body with pesticides, synthetic dyes, preservatives, trans fats, and ingredients like caffeine, alcohol, and refined sugar that promote aging.

Your diet can speed up aging, or it can serve as your greatest defense. Which do you choose? Eat Pretty foods send protective messages to your body, while Beauty Betrayers send dysfunctional messages that hold back your beauty and health. Beauty, like life, is a series of choices! JJ create free radicals, or neutralize them. JJ turn on genes for disease, or switch them off.

JJ leave you more susceptible to sun damage, or protect you from UV rays. JJ increase inflammation, or reduce inflammation. JJ cause excessive acidity, or promote ideal alkalinity. B ea u ty B etrayer s. JJ compromise the healthy bacteria in your digestive system, or support their growth. JJ form AGEs in your body, or prevent them. JJ damage DNA function, or protect it. Free radicals form as a result of unprotected exposure to UV rays, pollution, pesticides, cigarette smoke, and radiation, as well as from oxidized fats, sugar, prescription drugs, and stress.

Eat Pretty: Nutrition for Beauty, Inside & Out

To regain their stability, free radicals steal electrons from other molecules in your body, launching a domino effect that results in damage to your cells and your collagen. Free radicals are a certain path to visible signs of damage. When there are too many free radicals in the body and not enough antioxidants to neutralize them, oxidative stress builds. Oxidative stress is the overall freeradical burden on your body. There have also been studies exploring the connection between oxidative stress and graying hair, hair loss, and the aging of hair follicles—just one area where we see the un-pretty effects of stress!

Eat Pretty: Nutrition for Beauty, Inside and Out

Sun exposure causes major inflammation in the skin, one reason that sunscreen is so important. But inflammation also occurs in our bodies as a response to our food choices, stress, lack of sleep, chemicals, even hormones. Most of your body needs a slightly alkaline pH for optimal beauty and health. Too many acidic foods meat, dairy, sugar, caffeine and habits stress and lack of sleep steal energy and nutrition from your body, speeding up the aging process, weakening bones, and causing dull, lackluster skin.

We can protect our mitochondria by eating plenty of antioxidant-rich foods, as well as foods that are packed with the nutrients glutathione, manganese, vitamin C, CoQ10, alpha lipoic acid, and the amino acid L-carnitine. The Beauty Nutrients chart on page 46, as well as the Eat Pretty food chapters in Part 2 of this book, will provide you with beautifying sources of these powerful compounds. Overeating and lack of physical activity work together to stress our mitochondria and contribute to metabolic syndrome, which causes high blood sugar and excess body fat storage around your middle and increases your risk for disease.

Advanced Glycation End Products, otherwise called AGEs, form in the body when excess sugars connect proteins, including structural proteins in your skin like collagen and elastin, creating stiff, rigid bonds. AGEs harm circulation by damaging blood vessels, contributing to a dull, dry complexion. To support the health of your beauty and the longevity of your body, avoid the major causes of AGEs: DNA tells your cells how to act, how to build new parts, and what to do with the beauty nutrition you consume.

But a diet lacking in good nutrition can in itself be a DNA stressor. Eat Pretty nutrition protects the health of our DNA, which in turn preserves the strength and resilience of our beauty. All you need to remember is that swapping Beauty Betrayers for fresh, seasonal beauty foods sends your DNA the message to turn on your head-to-toe radiance. I spent years starving my skin, hair, and nails with a diet of processed foods that had the number of calories that I thought I needed, but no real beautysupporting nutrition.

But products are just a small part of the beauty equation. Take a look at the skin- and hair-care products on store shelves. In the worst-case scenario, products actually contribute to beauty issues with toxic ingredients that disrupt healthy hormone function and create inflammation. Antiaging products can be excellent age defense tools, but their effectiveness has limits; they block some outside attacks on our beauty, but leave us vulnerable to inside Beauty Betrayers.

But there is a simple formula for making a sweeping change: How is it that such a powerful shift in our understanding of beauty is happening only now? In some cases we undervalued, even misunderstood, the power of food, and in others we placed too much emphasis on outside beauty fixes. In the early part of the new millennium, fresh studies linking diet and acne emerged, and momentum built around the nutrition-beauty connection that applies to all of our beauty concerns, from acne and eczema to dull hair, weight gain, and wrinkles.

Today we have scientific studies on record with data to show that sugar and dairy do contribute to breakouts; that fruits and vegetables make our skin look plumper and more hydrated; and that boosting our fruit and veggie intake actually makes us more attractive to others, by subtly altering the hue, and the glow, of our complexion. But today our power to influence physical beauty from the inside is grounded in scientific fact, not only traditional wisdom.

New findings in nutritional science, combined with our urgent need for a real solution to beauty issues like acne, weight gain, low energy, signs of aging, and loss of glow, make this the moment for change. Eat Pretty helps you bring this wisdom back into focus by teaching you how to pamper and enhance your beauty at every meal and at every moment with the most up-to-date strategies. This is one of the most momentous reasons that the quality of your diet is so critical to your beauty.

Your breakfasts, lunches, snacks, and drinks contain the components of your muscle, your lymph, your bodily fluids, your skin cells, your sebum, and your bones. Would you choose to build and defend your body with the purest, cleanest, most potent beauty materials in nature, or low-quality ingredients that contain synthetic chemicals, dyes, and flavors? Of course you want only the best for your beauty and health!

Eat Pretty foods provide the most powerful fuel for your beauty. Studies in nutritional genomics the science relating diet and genetics and epigenetics the study of outside influences on our gene expression confirm that we can switch our genes on and off with our food and lifestyle choices. But we also have genes that are involved in the function of our systems—they tell your body how to make the keratin in your hair and nails, for example, or give the blueprint for building new skin cells and collagen day after day.

Genes, little segments of your DNA, contain the specific instructions for producing all the proteins in your body. This means turning off harmful genes, as well as turning on protective ones. Your diet and lifestyle choices influence as much as 80 percent of your genetic expression. This cutting-edge information shapes the Eat Pretty approach to beauty food. So which foods exert the most beneficial and exciting influence over our gene activity? Delicate as its thin stems may seem, watercress has been shown in scientific study to repair DNA damage and increase our defenses against future DNA attacks.

And like the age-old apple a day, science confirms that we receive beauty protection from the sweetness of pomegranates: What we learn from studies in nutritional genomics and epigenetics will help us eat for even more specific beauty and antiaging effects in the years to come. In Part 2 of this book, you'll read about my favorite beauty foods for each season of the year, plus the beauty food essentials for every pantry.

While you should absolutely tailor your diet to your personal tastes, I passionately recommend that you sample as much of the full bounty of beauty foods catalogued herein as you can, since diversity and variety in your diet is the best way to take in an array of beauty nutrients. This is your opportunity to rewrite your genetic story. The essence of food, of course, is fuel. Every bite or sip you take delivers raw materials and, as you learned in the last chapter, powerful chemical messages that your body and beauty require to survive—and thrive.

But food also has close ties to emotions, memories, celebrations, and comforts, and that complicates each and every food choice we make. Things get even more complex when outside influences make us feel that to be beautiful, we need to limit food or create strict patterns and rules around our eating habits. So rethink how you splurge. Treat yourself to an expensive fillet of wild salmon or a basket brimming with organic produce. Your goal is to seek out the best foods for yourself.

Beauty foods are inherently those that make you feel good; they pack in the beautifying nutrients instead of packing on the pounds. A word about getting off track: I love chocolate and wine and gluten-free cookies and cheese. But now I can feel when these foods are the wrong choices, and I know when my body is in danger of losing balance.

Eat Pretty helped me listen to my body and appreciate what I need to look and feel my best. Learning to nourish my beauty from the inside gave me profound knowledge about myself that I will take with me during all stages of my life.

This is the beauty wisdom that I want for you as well. The first, of course, is physical: Can you fake these things? A thousand times, yes. Plenty of us do so, every single day. But it took me years to appreciate that, with only a one-sided view of good looks, I missed out not only on deeper physical beauty, but the other measure of beauty: If your skin is dull, you need an exfoliant or a brightening lotion. If you have dark circles, apply an under-eye concealer. If your hair is thin and dry, use a conditioning mask.

Our pieced-together beauty routines are in some ways very similar to conventional health-care diagnosis and treatment. Sometimes this highly specialized approach hits its target spot-on; other times it completely misses the big picture. Thousands of products exist to treat our incredibly specific beauty concerns; at the same time, they distract us from looking more deeply at the root cause of these signs and symptoms.

If we get too caught up in this world of product therapy, we may easily forget that our daily diet and lifestyle grant us major influence over the way our body and beauty behave—inside and out. Call it integrative beauty. These products work for you, and they make you feel great. I don't want you to give up any product that makes you feel beautiful okay, unless it contains toxic ingredients—then swap it immediately.

As long as the products in your routine make you feel fabulous and support your beauty with clean, safe ingredients, they are keepers! Without them, our beauty would be a lot less fun, a lot less colorful, and a lot less creative. When you secure a beautiful foundation, you can take your look in whatever direction you choose. When we strip away the layers of lipstick, powder, and primer and bring beauty back to its barest place, we see that the essential building blocks of beauty are the nutrients in the foods we take in each day.

The same goes for our hair, nails, eyes, teeth, and bones. These nutrients are pure beauty fuel that gives our bodies the energy to defend, repair, renew, and fortify. Seizing their power is the key to a lifetime of gorgeous. Nourishment takes many forms in your body. Beyond nutrition, beauty is fed with your breath, your thoughts, and the way you sleep, move, feel, and even digest. The big, big bonus of Eat Pretty is that it transforms another This is the beauty that you feel. For a truly lasting beauty transformation, your body and mind must work together. Your food and drink offer energy and emotion to sustain you and build your beauty from the inside out.

Then take a moment to think about your appearance. What do you love most? What would you change? What signs have you noticed that tell you your beauty needs more support from within? Beauty is present in every breath and heartbeat—and bite. Your reward for embracing the Eat Pretty lifestyle is the ability to look better than you remember, even better than you can imagine, and create lasting change.

But all of our bodies, while they march to some uniform laws of biology and chemistry, are different, too. We come from unique ethnic backgrounds, have different blood types, live in distinct environments, and generally have different likes and dislikes. Use the information in these pages to create the beauty diet that supports you in the way that you.

Eat Pretty: Nutrition for Beauty, Inside and Out by Jolene Hart

With the right tools, you will look your best and feel better—tomorrow, as well as in the decades to come. You have the power to choose the foods that make you healthy, pretty, and vital. They are the sustainable changes. Balancing your blood sugar alone leads to a calm, steady mood and sustained energy, and, in the days to come, fewer breakouts and fine lines.

In just three days of adopting Eat Pretty habits, you should see a brighter, more youthful complexion, since changes in your skin happen rapidly. Those changes will intensify in the weeks ahead, as your glow deepens and your skin develops better color, tone, clarity, and overall radiance. The whites of your eyes will be brighter and your body will feel lighter. I learn more about my body and beauty every day, and am constantly humbled by the wisdom and power of nature that fortifies and beautifies us daily.

The seasons are a lesson to us. Our bodies are a lesson to us. First on my must-have list: When it comes to nutrition, Eat Pretty offers only the absolute best for you and your beauty. Far too many of us have the impression that any food that keeps us slim and beautiful is also tasteless and devoid of pleasure. I want you to savor them! Those ingredients are devoid of pleasure— for your taste buds and your beauty. They replace whole foods with processed bars and shakes that aim to quickly shed pounds—and starve your beauty in the process.

At times they make you obsessive about what you can and cannot eat. Your body deserves a new approach, one that has the power to change you, cell by cell, from the inside out. You structure your meals from three major nutritional components: You should aim to eat the most beautifying examples of these types of foods every day, because not all carbs, fats, and proteins are created equal. Review the Beauty Betrayer foods see pages 16 to 21 that sabotage healthy beauty until you know them by heart.

But in those types of carbs, fats, and protein, you also get hormones, pesticides, preservatives, and trans fats. The next section will guide you through the essentials in every Eat Pretty meal. The carbs to leave off your plate include processed cereals, chips, gluten-containing breads, soda, and refined desserts; these are the simple carbs that spike your blood sugar and burn up quickly, leaving you hungry for more. Complex carbs from vegetables, grains like oats and millet, and legumes like lentils digest slowly and cause less of a blemish-triggering spike in blood sugar.

So go ahead and enjoy them, along with complex carb—packed sweet potatoes, beets, artichokes, peas, carrots, corn, and winter squash. Carbs are great energy sources for your body, and they provide ample vitamins, minerals, and fiber, as long as you choose Eat Pretty versions. Oh, how beauty suffered during the low-fat diet craze!

Dull, lackluster skin, brittle hair and nails, cravings, and weight gain are some of the effects of a diet low in healthy fats. Today we know that healthy fats are essential for strong cell membranes; supple, well-hydrated skin; Top-notch Eat Pretty fats are plantbased, unsaturated fats like olive and grapeseed oils, as well as coconut oil a healthy saturated fat and wild-caught fish and algae sources of omega-3 fatty acids, the building blocks of fats. Note that omega-6 fatty acids are already abundant in food, so focus on finding sources of omega-3s to include in your meals.

Your skin alone is 25 percent protein. Eat Pretty encourages you to eat a variety of plant-based proteins, with the addition of some specific animal proteins like pastured eggs, wild salmon, sardines, and oysters. Varying the proteins in your diet is the best way to supply your body with a well-rounded supply of amino acids, the components that make up protein.

Refined sugar; soda; alcohol; processed cereals and snacks; gluten-containing grains, breads, and pastas. Coconut oil, olive oil, grapeseed oil, raw nuts and seeds, ground flaxseed, cold-water fish, avocados. Algae and sea vegetables, sprouts, avocados, legumes, quinoa, raw nuts and seeds, pea and hemp protein, pastured eggs, wild salmon, sardines, oysters, tempeh.

The most critical amino acids in your diet are the nine essential amino acids that you must obtain from food. Three of the key amino acids I mention in Eat Pretty are arginine, which boosts blood flow throughout the body spinach, spirulina, and watermelon provide an arginine boost ; glutamine, which heals and soothes the lining of the gut beets, beans, spinach, and parsley are good sources ; and tryptophan found in beauty foods including pumpkin seeds, chickpeas, spirulina, bananas, and millet , which helps the body produce calming serotonin.

See page 22 for more on free radicals. Antioxidants are the overarching name for many beautifying compounds in your foods, including nearly all phytochemicals, and some enzymes, vitamins, and minerals. Some electrolytes come from minerals like potassium, sodium, and calcium.

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Fiber detoxes the body, lowers cholesterol, promotes regular elimination, feeds healthy gut bacteria, and balances blood sugar. Add proteins and fats to your plate in smaller amounts. Always try to include vegetables and a small amount of healthy fats which help you absorb beauty nutrients at every meal.

The exact quantity of carbs, fats, and protein you eat varies with your individual needs, and with different dietary theories and practices. But everyone should remember these key Eat Pretty concepts: Beauty foods are whole foods, eaten in their most natural state. Choose foods that are of the highest quality, organic, and unrefined. Eat some raw when appropriate and cook others lightly—think living beauty fuel! Eating for beauty means choosing foods in a spectrum of vibrant hues. Natural color in vegetables and fruits signals high concentrations of antioxidant phytochemicals—plant chemicals that support healthy beauty.

Remember to eat more of the natural reds, purples, greens, yellows, and blues, and less of the whites, beiges, and grays. Broadening your food choices ensures that you get all of the different nutrients you need for healthy beauty. Let the seasons guide you.

We want our diet to reduce inflammation—which causes redness, dull skin, acne, and wrinkles and contributes to weight gain—not promote it, as the Beauty Betrayers do! The good news is that plant-based whole foods and healthy, uncooked fats are naturally anti-inflammatory. No single diet is right for everyone. Listen to your body, and take into account your environment and your specific dietary needs—like whether you have allergies, digestive difficulties, or deficiencies—while building your beautifying meals.

At this very moment your body is hard at work manufacturing millions of new cells. Energy is being produced, and waste is being filtered. This is where your dietary choices become vital: You influence the quality of every cell in your body by choosing Eat Pretty foods that provide the nutritional blocks to build them stronger and more resilient.

And at the same time you support the rebuilding and renewing of your assets, you create the defense system that will protect them for years to come. As you go about your day, your food choices fuel hundreds of important beauty functions. They all play a role, from the essential fatty acids to trace minerals like copper and phosphorus. And when you choose Eat Pretty sources of protein, fat, and carbs, you are filling your body with an abundance of beauty-boosting compounds that have a special ability to support your beauty from the inside. Use the chart on the next page as your ultimate beauty nutrition reference.

Beet greens, butternut squash, carrots, collard greens, kale, pumpkin, romaine lettuce, spinach, sweet potatoes. Bell peppers red, orange, and yellow , Brussels sprouts, cabbage, kale, kiwi, papaya, pineapple, strawberries. Almonds, avocados, chard, olives and olive oil, papaya, peaches, spinach, sunflower seeds, tomatoes. Asparagus, basil, beets, broccoli, Brussels sprouts, cauliflower, chard, collard greens, cucumber, escarole, kale, parsley, red cabbage, spinach. Talk to your doctor about supplementing with a high-quality vitamin D3 capsule.

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Acorn squash, almonds, Brazil nuts, broccoli, cabbage, chard, escarole, figs, kale, sardines, spinach. Apricots, cashews, chickpeas, coconut, goji berries, leafy greens, lentils, oysters, pineapple, potatoes, pumpkin seeds, tahini. Artichokes, asparagus, avocado, beets, broccoli, cauliflower, cinnamon, collard greens, garlic, grapefruit, leeks, spinach, sprouts, turmeric, watercress, watermelon rind. Thanks for telling us about the problem. Return to Book Page. Preview — Eat Pretty by Jolene Hart. Nutrition is the fastest-rising beauty trend around the world. Eat Pretty simplifies the latest science and presents a userfriendly program for gorgeous looks, at any age, that last a lifetime.

Buzzwords like antioxidants , biotin , and omega-3s are explained alongside more than 85 everyday foods, each paired with their specific beauty-boosting benefit: But healthful ingredients are just one aspect of beauty nutrition. Eat Pretty offers a full lifestyle makeover, exploring stress management, hormonal balance, and mindful living. Charts and lists, plus nearly 20 recipes, make for a delicious and infinitely useful package—in the kitchen, at the grocer, and on the go.

Paperback , pages. Published February 25th by Chronicle Books first published February 18th To see what your friends thought of this book, please sign up. To ask other readers questions about Eat Pretty , please sign up. Lists with This Book. Aug 06, Lorilin rated it it was ok Shelves: I think this book has a very, very specific audience--an audience that doesn't have an even basic understanding of what constitutes a healthy diet, and an audience that is younger and perhaps dealing with self-esteem issues manifested in unhealthy eating habits.

In Part 1, "Rethink Beauty," Hart wastes a lot of time about 40 pages explaining why her book is so important, why it will change your life. The gist of her message is, "I will help you eat healthy foods, and then you will feel incredib I think this book has a very, very specific audience--an audience that doesn't have an even basic understanding of what constitutes a healthy diet, and an audience that is younger and perhaps dealing with self-esteem issues manifested in unhealthy eating habits. The gist of her message is, "I will help you eat healthy foods, and then you will feel incredible!

It's basic information that most of us know or have read about before. The second section of this book is the longest. In it, Hart gives advice for what healthy habits to focus on and which foods to eat during each of the four seasons. So, for example, during spring, her advice is to fill up on cleansing fluids i.

Then she lists a "beauty basket" of foods for the season e. I found the third section to be the most useful and practical. Ironically, it is also the shortest. While not completely absent of dud advice e. There were a couple of things about this book that irritated me. First, I hated how Hart kept using the word "un-pretty.

Every time I read that word, it felt like judgment. It made me think of an overbearing mother who tells her slightly uncouth, boisterous daughter to "be sweet" or "be nice. I also thought Hart talked about food in an unrealistic way. While I agree that healthy, organic food is much better for my body and for the environment, let's just talk about food in a real way, you know? Eating a sweet potato is not going to make me feel "incredible. At one point Hart says that after you taste how good real food is, you will rethink the way you define "treats.

No one who wants a piece of cheesecake is going to suddenly change her mind and instead want a "basket brimming with organic produce. Unfortunately, I think Hart's unrealistic ideas about food are present in the entire book. Truth be told, I'm not so sure her romanticized perspective on organic produce is much different from other diet crazes or food fads: In reality, though, food is just food. Yes, sugar makes you feel crappy; spinach doesn't. But neither one is an emotional panacea.

Don't ask of food what it isn't meant to give. Ultimately, I thought this book was disappointing, and I really wouldn't recommend it. I think Feed Your Face: See more of my reviews at www. Apr 29, Debbie rated it did not like it. Instead of reading pages of this book read this instead, it's faster! Throw out all your junk food, actually just throw out all the food in your kitchen. Only eat organic fruits and vegetables and drink lots of water You are now pretty: Sep 15, Suzanne rated it liked it.

Much of this book is information that is found in most other literature written about healthy eating.

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The information is good, but I found myself skimming, rather than reading, the book. I think the references at the end of the book will prove to be helpful as further resources. May 27, Deb rated it it was amazing. Turns out, Mother Nature has had the secret to real beauty all along: I highly recommend this book—Beauty never tasted so good! Apr 08, Mila rated it did not like it.

This book gives a good list of healthy foods, which is really nice, since it explains not only that it is healthy, but also what about it is healthy and what good effects it has on you. Still the book is purest waste of time and I would not recommend it to anyone This book gives a good list of healthy foods, which is really nice, since it explains not only that it is healthy, but also what about it is healthy and what good effects it has on you.

Still the book is purest waste of time and I would not recommend it to anyone. While claiming herself that diets are no good for you, this whole book tries to force you to do exactly that, a strict diet, even if healthier than usual ones, it still tells you exactly what to eat, what not to eat and when to eat it. The most disappointing for me, I guess, was the fact that I was looking forward to just get some nice tips, how to change your every day eating in a way that makes you happier, inside and out, but what I got was a Page repetition of why this book is so helpful to me, but just through repeating that several times on every pages, it doesn't become more true.

I think it would have been better to focus more on the healthy foods than on the so called "Beauty Betrayers" which where mostly obvious and probably well known to anyone who has only the slightest interest in living healthily. The words she used were also a really distracting and annoying factor to me. Over and over again she says "Eat Pretty foods" "unpretty Foods" "Beauty Betrayers" etc, for the "Eat Pretty" things she talks about I just have to say that I knew the name of the book before and that she seems not really creative in using various words, since she repeated the same over and over again, as for the "unpretty food" I just believe it a wrong approach.

It is important and good to learn which food is bad and good for your bodies, but calling them "unpretty" or "Beauty betrayers" is in my opinion the first step to an extreme of saying "this is good" and "this is bad" that -I believe- shouldn't be every thing we think about when we see food.

I also didn't like her approach to even those "Beauty Betrayers", it is right that most people have intolerances with Dairy products, but that is still not a reason to feel guilty whenever you drink some Milk, eat cheese, butter or any other Milk product. A slice of cheese is not necessarily a bad thing, so I think it right to point out that Dairy products aren't too healthy for us, but saying you need to replace all Cow- Milk products to at least Goat or Sheep Milk, or the best, through almond milk.

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With extremes like that I think unhealthy extremes of Diets are very much encouraged to find their way into young peoples minds. With which we came to my last point, that I, till the end could not find out for which age this book is written. While writing as an example "Look and Think Like You're Twenty Again" on Page and she made me for the first time even considering that it could be dedicated to not only concerned teenagers. She is also always talking about Women and stuff, which I believed to mean it is dedicated to adult woman I actually believe that mostly teenager could really learn from the book, and even to them, I wouldn't recommend it, it is repeating the same facts for Pages which is in my opinion, a pure waste of time.

Eat Pretty has it down to a science. This book has everything you need to boost the pretty in your plant-based diet. Jolene Hart gives us the gift of her nutritional expertise, made accessible by her every girl voice - and made pretty by the stunning page design.

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A must-read for every woman who wants to glow. Opting for only healthy and real delicious options, the ingredients in this book are multi-beneficial foods that can change your whole life. In , she founded Beauty Is Wellness www. Through workshops, cooking classes and private coaching, she teaches women how to look and feel their best by using nutrition, beautifying recipes, healthy habits and natural products.

As a journalist and beauty editor for national and international publications like such as InStyle, People and Allure. Book ratings by Goodreads.