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CONTENTS
Introduction: Inspiration for Days4
How to Use This Book7
Your Year-Round Beauty Journey8
Spring21
Summer103
Autumn185
Winter267
Acknowledgments348
Referenced Studies349
Index353
Introduction
INTRODUCTION5
Jolene
pass an endocrinedisrupting chemical into your system that can throw off
the bodys delicate hormonal balance.
DAIRY, both organic and conventional, is a common food
intolerance that can produce digestive issues. Conventional dairy in particular contains antibiotics and hormones that may affect the bodys hormonal balance as
well as insulin levels, contributing to breakouts.
FRIED FOODS are a source of heated oils and trans fats that
are inflammatory and high in aging free radicals that
cause cellular damage.
GLUTEN is a common food sensitivity that can negatively
impact digestion and increase levels of inflammation,
contributing to breakouts, weight gain, and an advanced
rate of aging.
GRILLED AND OVERCOOKED FOODS are known to contain
high levels of advanced glycation end products (AGEs),
which speed up visible signs of aging such as wrinkles,
age spots, and sagging skin, as well as increase inflammation and weight gain.
ME ATS (CONVENTIONAL) often contain antibiotics, hormones (both added and natural), and an abundance of
omega-6 fats that raise levels of inflammation. Choose
organic, grass-fed meats in small amounts, or substitute
beautifying protein sources like wild salmon, sardines,
and pastured eggs that are high in anti-inflammatory
omega-3s and other beauty nutrients, as well as plantbased proteins like quinoa, hemp seeds, and lentils, which
offer healthy fats, fiber, and an array of nutrients.
CANNED FOODS WITH BPA (BISPHENOL A)
One key factor that should drive your creation of a beautifying lifestyle is what I call healthy vanity. Healthy
vanity is your desire to look and feel your best, and to
show that best self to the worlddefining best self
however you choose! We all possess healthy vanity to
some degree. Tap into that force within yourself, and use
it for motivation not only to apply to the challenges and
the knowledge in this book, but to create a lifestyle that
makes you feel your bestand keep it going year after
year. You deserve to look and feel like your best self every
day, so dont settle until you find the foods, habits, and
thoughts that get you there.
What does your daily routine look like?
receive yourmeals, including your environment and emotional state, impacts the beauty you derive from it. Shifting your mind away from your to-do list, your inbox, or
the television helps you to see the abundance and beauty
offered to you on your plate.
Intentions of the Week
Setting intentions and working toward them is an essential aspect of any major transformation. Ive broken down
some of the core tenets of Eat Pretty and turned them into
weekly aspirations that you can use to build your lifestyle
of beauty, week by week, over the course of the year. Keep
in mind that these entries present goals to strive for, which
are meant to encourage you to try new things or shake
off old habits and mindsets that could be holding you
back. They wont all be easy, but theyre sure to pass on
significant beauty benefits just in the attempt, and give
big results if you complete them.
Beauty Food Profiles
your deodorant, grow your own garlic, or take up affirming activities of your own based on the many examples
herein, all part of building your glow with a practice that
beautifies your life.
This diverse assortment of categories ensures that
through this years worth of Eat Pretty entries, youll
see your beauty as the sum of its many true partsyour
meals, habits, outlook, and intentionsand not the
sum of the contents of your bathroom cabinet and your
makeup bag. Start making small shifts. Eat new foods
and adopt new mindsets. Break the mold that you may
have unknowingly fit yourself into. Try some of the ideas
in this book on for size, to see how they fit you in turn.
When you do, theres no telling how beautiful this year,
and you yourself, can become.
SPRING
SPRING23
SPRING
DAY 1
SPRING
DAY 2
Kitchen Inspiration
DETOX 101
Whats the deal with detoxwhat is it, exactly? Detox
is a general name for the processes by which the body
removes unwanted and unneeded substances. And
heres what we often forget: your body is working hard
to detoxify you even as you read this sentence. Detox
isnt a food-restricted or liquids-only week you need to
schedule on your calendar. But you can help the process
by regularly giving your body a break, making simple
lifestyle changes that allow your body to detoxify more
thoroughly and completely. Here are some simple suggestions. What to do: Pack your diet with whole, organic
veggies and fruits, healthy fats, and clean proteins and
eat only until youre satisfied. Use nontoxic beauty and
home cleaning products. Incorporate naturally detoxifying foods like lemons, garlic, turmeric, and asparagus.
What not to do: Splurge too often on Beauty Betrayers (see
page 10), which contain many compounds that your body
doesnt need and that wont do any favors for your beauty,
either. When you choose to put only the best ingredients
in and on your body, detox can be a whole lot simpler
and more deliciousthan a restriction-filled cleanse.
SPRING25
SPRING
DAY 3
Beauty Science
SPRING
DAY 4
SPRING27
SPRING
DAY 5
STAY FLEXIBLE
Resilience defines our ability to age well, both inside and
out. We can maximize the physical resilience of our skin
day to day by choosing nourishing foods and lifestyle
habits, and we can maximize the resilience of our spirits
by learning to manage our emotional ups and downs.
In doing so, we become better able to handle the inevitable stresses, changes, and unexpected twists of life.
Today, build your resilience by gracefully receiving whatever comes your way; this conscious act supports lifelong
beauty, inside and out.
SPRING
DAY 6
Mealtime Mantra
SPRING
DAY 7
SPRING29
SPRING
DAY 8
AMARANTH
Ounce for ounce, this tiny grain, which gets quite sticky
when cooked, packs more calcium than milk. This calcium comes packaged for optimal absorption with a powerful lineup of amino acids that also strengthen bones and
collagen. In addition to calcium, amaranth grains (which
are technically seeds) offer a range of powerful beauty
minerals that support bones, hair, and skin, including
manganese for healthy hair and hair color and iron for
energy. And as a foundation to it all, amaranth contains
about 8 g of beautifying protein, essential for building and
maintaining your beauty, in just 14 cup [50 g]. Cook it
into a creamy breakfast cereal, toss cooked amaranth with
greens and veggies to supercharge a salad, or heat the
seeds in a skillet until they pop into an addictive snack.
EAT PRETTY FOOD
BEAUTIFYING COMPOUND
BEAUTY BENEFIT
Amaranth
Calcium
Strengthens teeth,
bones, and nails
SPRING
DAY 9
Kitchen Inspiration
MAKE A MORNING
BEAUTY TONIC
While you slept last night, your body worked hard to
rejuvenate and repair. This morning, it calls out for
hydration. Give it what it needspure watereither
at room temperature or warmed to encourage healthy
morning elimination. Then, create a customized morning tonic by adding in some skin superfoods: Squeeze
the fresh juice of half a lemon or lime into your water
for a strongly alkaline vitamin C boost thats naturally
detoxifying. Stir in freshly grated or ground ginger and/
or turmeric for anti-inflammatory properties. If youre
feeling spicy, add some black pepper to enhance your
absorption of turmerics benefits, or a pinch of cayenne
for even greater antioxidant value and a metabolism
boost. If citrus isnt to your taste, try a warm mug of tulsi
tea, which gently wakes you up and supports balanced
energy and hormones throughout the day. This spring,
get into the habit of adjusting your morning beauty tonic
until you come up with the perfect match each day.
SPRING31