You	can	balance	complex	carb
portion	sizes	by	loading	up	on	salads	and	nonstarch	veggies	alongside	them,
but	the	following	are	important	energy	and	beauty	foods	with	many	different
beautifying	and	health	benefits:
•
Starchy	vegetables:	tubers	such	as	sweet	potatoes,	yams,	winter	squashes	of	all
kinds,	pumpkins
•
Beans	and	legumes	(soaked	overnight)
•
Whole,	unrefined,	and	
gluten-free	grains	such	as	brown	rice,	millet,
buckwheat	(handled	in	a	gluten-free	facility),	oats	and	quinoa	(As	discussed
previously,	gluten	can	be	difficult	to	digest	for	many.) WHAT	ABOUT	
FRUIT? Whole	fruits	contain	a	mixture	of	complex	and	
simple	carbohydrates. Fruit	is	one	of
the	most	beautifying	foods	of	all,	a	crowning	glory	of	nature. Clearly	not	refined	or
processed	but	grown	on	trees,	fruit	comes	to	us	in	a	complete	nutritional	package
of	vitamins,	antioxidants,	minerals,	fiber,	and	so	much	more. If	you	eat	fruit	in	its
whole	form,	the	natural	fiber	in	the	fruit	helps	to	slow	down	the	digestion	of	the
sugar. It	would	be	a	huge	beauty	mistake	to	completely	avoid	fruit	for	fear	of	its	sugar. It’s	grown	in	nature,	and	a	fundamental	Radical	Beauty	belief	is	that	if	you	align
yourself	with	and	eat	closer	to	nature,	you	will	experience	more	of	your	natural
beauty. Information	on	the	
Harvard	Health	Publications	site	references	the	work	by
Robert	H.	Lustig,	an	obesity	specialist	at	the	University	of	
California,	San	Francisco. Lustig	asserts	that	the	fructose	that	occurs	in	smaller	quantities	naturally	in	fruits
is	not	harmful,	because	one	also	gets	the	fiber	from	the	fruit,	which	“affects	the
biochemical	outcome.”
26
As	you	work	on	balancing	your	diet,	you	will	find	that	you	crave	fewer	junky	and
refined	sugars	and	foods. The	fruit	you	eat	will	largely	replace	those	foods	and
satisfy	your	natural	cravings	for	sweets. The	high	amounts	of	vitamin	C,
antioxidants,	and	countless	other	phytonutrients	in	the	fruit	(many	of	which	haven’t
even	been	identified	yet)	outweigh	its	sugar.Some	say	that	all	sugar	is	the	same	in	the	body,	but	that	is	not	true	if	you	look	at
it	from	the	holistic	perspective	of	the	overall	impact	of	a	given	food	you	eat. Fruit
has	so	many	fantastic	beauty	benefits;	you	can’t	just	take	the	reductionist
approach	and	compare	it	to	table	sugar. It’s	best	to	eat	fruit	alone	and	on	an
empty	stomach	to	help	it	digest	completely	and	easily. This	also	tends	to	reduce
bloating. If	you	have	blood	sugar	issues	(such	as	diabetes)	or	a	candida	imbalance	issue,
then	you	need	to	lay	off	fruit,	with	the	possible	exception	(if	permitted	by	your
doctor)	of	non-sweet	fruits,	such	as	lemons	and	cucumbers,	and	sour	fruits,	such	as
cranberries	and	green	apples	(which	are	low	in	sugar),	until	you	work	toward	a
healthier	balance. But	a	healthy	body	will	be	better	able	to	handle	natural	foods,
which	very	much	include	the	peak	of	nature’s	beauty,	the	fruit. 3. Fiber
These	indigestible	carbohydrates	are	not	broken	down	finely	enough	for	your
body	to	absorb	them,	and	therefore	are	not	a	source	of	energy	or	calories. But
fiber,	as	we	discussed	on	
this	page
–
this	page
,	is	still	important	to	your	daily	diet,
as	it	lets	you	feel	full	and	satisfied,	helps	you	to	sustain	energy,	and	has
stabilizing	effects. Besides,	fiber	from	veggies	and	fruit,	green	smoothies	and
oatmeal,	for	example,	is	extremely	important	for	beauty	because	of	its	ability	to
help	sweep	out	toxins. It’s	an	amazing	natural	cleanser	that	forces	wastes	and
toxins	to	keep	moving	along	so	that	your	true	beauty	can	shine	through. Finding	the	Balance
So	how	many	carbohydrates	should	you	eat? Balance	it	out. As	a	general	ratio,
50	to	70	percent	of	your	diet	can	be	made	up	from	beauty	carbohydrates,	which
include	complex	carbohydrates,	vegetables,	legumes	(including	beans,	chickpeas,
and	lentils),	and	fruits. As	with	fat,	customize	this	percentage	to	the	right
amount	for	
your
	body. Refined	carbs	don’t	have	a	place	in	this	ratio. As	with
fat,	experiment	and	see	what	works	best	for	you	and	your	body	type	and
constitution. Eat	unlimited	veggies,	especially	green	veggies,	throughout	the
day. You	can	have	them	in	salads,	green	smoothies,	steamed,	or	lightly	sautéed. Starchy	root	vegetables	also	digest	well	and	can	be	paired	with	greens	and	other
nonstarchy	veggies. Beans	and	grains	don’t	have	to	be	everyday	foods	(although
some	
cultures	and	people	do	great	consuming	them	on	a	daily	basis),	but	they
can	be	worked	into	your	weekly	rotation	a	few	times	a	week	at	around	one	cup
(cooked)	or	more,	depending	on	your	constitution,	activity	levels,	and	how	you
deal	with	digesting	certain	foods. Pay	attention	to	your	own	body’s	needs	and
how	you	feel. Your	body	is	unique	to	you. PROTEINProtein	is	made	of	amino	acids,	the	building	blocks	of	every	cell. Amino	acids
are	found	in	all	natural	foods	in	varying	amounts,	from	romaine	lettuce	to	kale
to	almonds. Amino	acids	are	like	alphabet	blocks;	they	can	be	combined	from
smaller	units	into	whole	proteins,	like	letters	being	combined	to	form	whole
words. Therefore,	a	totally	vegetarian	or	vegan	diet,	by	combining	amino	acid
groups,	can	achieve	the	full	complement	of	proteins	needed	for	health	and
beauty. Because	protein	isn’t	used	for	energy	by	the	body,	we	need	much	less	of	it
than	people	believe	when	they	consume	
steaks	and	burgers. Only	a	few	ounces
are	really	needed;	there	isn’t	much	protein	deficiency	today	in	developed
societies	except	among	the	very	poor	and	malnourished. If	your	diet	contains
enough	calories,	it	will	be	virtually	impossible	not	to	get	enough	protein,	even
without	trying. The	old	belief	that	vegetarianism	was	dangerous	because	of
protein	deficiency	was	never	true. There	are	no	innate	drawbacks	to	a	plant-
based	diet. The	most	complete	protein	source	in	the	vegetable	kingdom	is	
soy,	and	for
decades	soy	burgers,	tofu,	and	soy-based	supplements	and	bars	were	a	mainstay
of	vegetarian	diets,	not	to	mention	traditional	regular	diets	in	
China	and	
Japan. But	current	research	casts	doubt	on	consuming	excessive	amounts	of	soy	as	a
major	part	of	our	diet,	with	the	risk	of	genetically	modified	soy	and
inflammation	being	the	most	recent	concerns	(but	as	mentioned	on	
this	page
,
organic	forms	of	fermented	soy,	such	
as	
tempeh,	natto,	and	miso,	are	easier-to-
digest	options	that	can	be	worked	into	your	diet	in	moderation	if	you	don’t
have	a	soy	allergy). But	virtually	all	foods	contain	varying	levels	of	protein,	and
you	can	get	a	hefty	amount	on	a	plant-based	diet. For	instance,	a	cup	of	cooked
lentils	has	around	18	grams	of	protein,	and	a	cup	of	cooked	spinach	has	around
5	grams	of	plant	protein. Brussels	sprouts,	mushrooms—you	name	it—all	whole
foods	contain	protein-building	amino	acids	that	are	easily	assimilated	into	your
body. (Long	before	amino	acid	combining	became	scientific,	traditional	diets
delivered	
complete	proteins	by	serving	grains	and	legumes	together,	the	classic
combination	of	rice	and	beans	or	rice	and	lentils	that	is	still	the	staple	for
billions	of	people	around	the	world.) WHAT	ABOUT	THE	PALEOLITHIC	(CAVE	MAN)	DIET? One	of	the	newer	iterations	of	the	high	protein	/	low	carb	diet	is	the	so-called	
Paleo
diet,	which	was	first	outlined	by	
Loren	Cordain,	an	exercise	physiology	professor	at
Colorado	State	University. The	views	of	this	plan	are	founded	on	the	extremely
hypothetical	habits	of	the	
Paleolithic	(Stone	Age)	people	and	modern-day	hunter-
gatherers,	which	he	suggested	could	be	studied	to	make	assumptions	about	the
dietary	habits	of	those	in	Paleo	times. 27
	But	as	pointed	out	by	
T.	Colin	Campbell,PhD,	in	his	book	
The	Low-Carb	Fraud
,	Cordain	“confesses	in	several	places	in	his
research	papers
28
	that	estimates	of	dietary	intakes	in	both	of	these	groups	are
‘subjective	in	nature’
 
”	and	furthermore	“acknowledges	that	‘scores’	attempting	to
rate	these	presumed	intakes	from	a	very	large	compendium	of	862	of	the	world’s
societies	are	‘not	precise.’
 
”
29
	Cordain	notes	that	the	true	“hunter-gatherer	way	of
life,”	devoid	of	Western	influence,	is	“now	probably	extinct.”
30
Historically,	anthropologists	reached	a	consensus	that	only	about	33	percent	of
the	foods	consumed	by	hunter-gatherer	societies	were	animal	based. 31
	But	in
2000,	Cordain	added	a	larger	number	of	societies	and	changed	some	of	the
definitions,	leading	to	a	much	higher	estimate	that	about	66	to	75	percent	of	these
“Paleo”	diets	were	made	up	of	animal	foods. 32
	Scientific	literature	and
anthropologists	have	challenged	Cordain’s	conjectures,	including	anthropologist
Katharine	Milton,	who	asserts	that	Cordain’s	assumption	that	modern	hunter-
gatherers	are	representative	of	Paleolithic	hunter-gatherers	is	a	stretch. 33
Plant	foods	leave	little	or	no	traces	in	archaeological	remains,	making	it	hard	to
accurately	assess	ancient	dietary	habits,	if	we	did	want	to	use	that	as	a	guide	for
our	modern-day	diet. But	we	can	see	with	certainty	that	we	share	a	very	similar
gut	anatomy	(simple	acid	stomach,	a	small	cecum,	a	small	intestine,	and	a	distinctly
sacculated	colon),	as	well	as	a	lack	of	anatomical	tools	(sharp	fangs,	claws)	to	kill
and	eat	larger	animals,	with	our	nearest	genetic	relatives,	chimpanzees. Looking	at
their	natural	diet	reveals	that	chimpanzees	are	largely	plant	eaters,	and	may	only
get	upward	of	4	to	6	percent	of	their	diet	from	animal-based	foods	in	the	form	of
ants	and	termites. 34
Assumptions	and	highly	conjectural	“evidence”	from	ancient	history	should	not	be
used	to	assert	the	guidelines	of	eating	such	a	high	protein	and	high	
fat	diet	today
(30	to	50	percent	of	each). Superior	research	directly	refutes	the	high	levels	of
protein	and	fat	pushed	by	high	protein	diets	such	as	the	Paleo. For	instance,	it	has
been	widely	established	that	when	diet	and	disease	correlations	for	different
populations	are	compared,	diets	like	Paleo	that	are	rich	in	fat	and	animal	protein
correlate	strongly	with	higher	rates	of	
heart	disease	and	breast,	colon,	and
prostate	
cancer,
35
	to	name	only	a	few	major	health	conditions. Eating	a	largely	(or
all)	plant-based	diet	that	is	lower	in	animal	protein	has	been	shown	to	prevent	and
even	reverse	such	serious	illnesses	as	certain	cancers,
36
,
37
	heart	disease,
38
	and
diabetes. 39
	And	that	is	truly	a	beautiful	thing. So	far,	protein	is	the	one	macronutrient	that	has	never	been	demonized	in
mainstream	diets,	though	you	will	find	evidence	against	overconsumption	of
protein	in	movements	instigated	by	the	
China	Study	and	other	research. The
China	Study	was	headed	by	Dr.	
T.	Colin	Campbell,	professor	emeritus	in	the
Division	of	Nutritional	Sciences	at	Cornell	University,	and	was	funded	by	such
prestigious	organizations	as	the	
National	Institutes	of	Health,	the	
American
Cancer	Society,	and	the	
American	Institute	for	Cancer	Research. It	found
strong	evidence	of	the	diet’s	role	in	cancer	growth	and	a	correlation	between
high	protein	intake	and	cancer	growth. 40
Unfortunately,	what	we	see	today,	especially	in	modern	Westernized	societiesand	in	big	cities	in	many	parts	of	the	world,	is	a	huge	overconsumption	of
protein. This	is	the	result	of	both	larger	portion	sizes	and	more	frequent
consumption	of	animal	proteins,	which	is	a	dangerous	shift. Studies	in
Tunisia,
41
	
Beijing,
42
	and	
Sweden
43
	have	shown	that	as	traditional	diets	rich	in
plant	foods	started	shifting	to	incorporate	more	animal	foods,	there	has	been	a
rise	in	heart	attacks	and	cardiovascular-related	deaths. Remember	that	our
cardiovascular	system	is	one	of	our	circulatory	systems,	and	optimal	circulation
is	a	key	contributor	to	health	as	well	as	your	highest	beauty. A	recent	study
found	that	those	who	ate	high	protein	diets	were	75	percent	more	likely	to	die
from	
any
	cause,
44
	and	the	recommendations	arising	from	the	study,	namely	to
reduce	animal	proteins	and	consume	more	plant	foods,	were	in	keeping	with
the	protein	consumption	recommendations	from	the	
World	Health
Organization	and	the	
Institute	of	Medicine. Excessive	protein	puts	a	heavy	burden	on	digestion,	as	digesting	protein	is
energy	exhaustive	and	requires	a	great	deal	of	enzymes. It	is	especially	taxing	on
your	liver	and	kidneys,	which	have	a	limited	capacity	to	expel	uric	acid. This
leads	to	an	increased	possibility	of	an	accumulation	of	uric	acid	in	the	body. High	protein	foods	are	also	high	in	purines,	which	are	broken	down	into	uric
acid. Elevated	levels	of	uric	acid	in	the	bloodstream	may	lead	to	needlelike	uric
acid	crystals	in	joints,	with	gout	as	the	painful	outcome. In	addition,	kidney
stones	are	more	likely	to	form	in	someone	on	a	high	protein	diet. Because	diets
that	are	excessively	high	in	protein	are	acid	forming	after	the	protein	is
metabolized,	they	can	lead	to	loss	of	calcium,	as	it	is	leached	out	of	your	bones
and	excreted	through	your	body	by	urinary	calcium	excretion. Eating	such	high
levels	of	protein,	which	is	dense	in	various	
fats	and	cholesterol	and	takes	a	lot
of	energy	to	break	down,	also	increases	the	risk	of	circulatory	issues,	which	can
hamper	beauty. The	percentage	of	protein	in	your	diet	should	range	from	10	to
20	percent. Again,	you	may	have	been	trained	to	believe	that	you	need	more,
but	experiment	with	your	own	body	and	try	staying	within	this	range,	noticing
how	your	energy	and	beauty	blossom. And	later	on,	in	
Pillar	5
,	Beautiful
Movement	(
this	page
),	we	will	discuss	in	much	more	detail	the	specific	protein
needs	to	optimize	your	workouts	and	develop	muscle	tone. Your	body	recycles	proteins,	meaning	that	you	don’t	have	to	ingest	complete
proteins	at	every	meal. 45
	By	virtue	of	getting	enough	calories	and	eating	a	wide
variety	of	nutrient-dense	whole	foods,	you	
will
	get	enough	protein. Remember,
the	goal	here	is	balance. You	can	enjoy	some	animal	protein	if	you	choose,	but
try	to	have	more	plant-based	meals,	which	will	provide	you	with	plenty	of
protein	but	with	less	of	a	digestive	burden	and	fewer	by-products. Make	it	yourgoal	to	limit	animal	protein	to	a	few	times	a	week	or,	at	the	most,	once	a	day	to
achieve	Radical	Beauty. Let	your	beauty	shine	forth	with	lots	of	nourishing,
beautifying	plant-based	meals	and	foods. Here	are	some	great	plant-based
sources	of	protein:
•
Spirulina
•
Hemp	seeds	and	hemp	protein	powders
•
Chia,	sunflower,	and	other	seeds
•
Almonds	and	other	nuts
•
Green	veggies	(These	have	a	surprising	amount	of	protein,	so	keep	having
your	Glowing	Green	Smoothie;	see	recipe	on	
this	page
.) •
Lentils	and	beans,	soaked	overnight	for	better	digestion
•
Quinoa,	millet,	teff,	and	other	gluten-free	grains
•
Tempeh	(a	fermented,	easier-to-digest	form	of	tofu,	which	can	be	sourced
organic	and	plain,	and	is	relatively	free	from	additives,	unlike	fake	
meat
products	that	mock	a	type	of	animal	food)
•
Mushrooms,	Brussels	sprouts,	and	other	whole	veggies
•
Vegan	protein	powders
STEAK	VS.	CIGARETTES
We	are	well	aware	that	millions	of	people	are	attracted	to	popular	high	protein	/
high-
fat	diets,	especially	the	
Atkins	diet,	which	advocates	weight	loss	through	the
total	elimination	of	all	sugar	and	carbohydrate	foods	and	a	reliance	on	butter,
cheese,	eggs,	poultry,	meat,	and	fish. Paleo	is	a	newer	high	protein	iteration,	albeit
without	dairy. While	the	human	body	can	adapt	to	the	special	process	(known	as
ketosis)	that	turns	protein	and	fat	into	blood	sugar,	the	bald	fact	is	that	our
ancestors	didn’t	
evolve	on	such	an	extreme	diet. Compared	with	us,	they	actually
ate	more	nuts,	fruits,	berries,	and	vegetables	than	we	do,	and	always	in	a	whole,
ripe	form. It’s	remarkable	that	the	human	body	can	get	its	needed	blood	sugar
(glucose)	the	fast,	normal	way,	by	eating	natural	sugars	and	carbohydrates,	which
quickly	break	down	into	glucose,	or	the	roundabout	way,	by	using	extra	calories	to
break	down	fats	and	proteins,	the	macronutrients	that	normally	are	stored	and
employed	for	cell	building. The	roundabout	way,	or	ketosis,	leads	to	weight	loss	thanks	to	the	extra	calories
it	burns,	but	there	are	no	holistic	studies	that	tell	us	the	overall	health	effect	of	such
a	diet	when	practiced	for	years	at	a	time	by	adults	who	might	have	all	kinds	of
potential	disease	risks. Furthermore,	as	mentioned	previously,	the	buildup	of
ketones	can	cause	an	imbalance	that	leads	to	excessive	acid	production,
46
	which
can	bring	about	acidosis	in	your	body	and	quicken	aging. No	extreme	diet,	especially	one	that	excludes	an	entire	macronutrient,	is	part	ofRadical	Beauty. While	these	diets	may	be	effective	in	helping	you	lose	weight,	at
least	in	the	short-term,	the	overall	effect	of	eating	steak	is	to	deposit	toxins	from
the	meat	itself—especially	if	it	was	raised	under	current	artificial,	antibiotic-laced,
hormone-enhanced	conditions—as	well	as	acidic	metabolic	by-products	into	your
body. This	isn’t	the	direction	you	want	your	body,	or	your	diet,	to	go	in. The	way	you	cook	your	meat	can	make	it	even	more	toxic. Grilling	and	barbecuing
involve	converting	(burning)	animal	fats	into	worrisome	chemical	residues. The
amount	of	benzo[a]pyrene,	a	
cancer-stimulating	agent,	in	barbecued	meat	has
been	pinpointed	in	studies	to	be	around	4	nanograms	(ng)	per	gram	(g),
47
	while	the
content	of	the	benzo[a]pyrene	of	
cigarettes	is	estimated	to	be	between	4	and	30
ng	per	gram. 48
	In	restaurants,	the	average	steak	size	is	8	ounces	(250	g). This
means	that	eating	a	steak	could	be	the	carcinogenic	equivalent	of	
smoking	33	to
250	cigarettes	(depending	on	the	exact	cigarette). Research	reported	in	the	
Proceedings	of	the	National	Academy	of	Sciences
shows	that	advanced	glycation	end	products,	or	AGEs	(what	a	fitting	acronym! ),
occur	naturally	in	our	body	in	low	levels	but	are	present	in	high	levels	in	heated
animal	products,	such	as	grilled	or	broiled	meats. 49
	Such	AGEs	can	cause	damage
to	your	brain
50
	and	destroy	your	collagen	and	elastin,	which	is	needed	to	help	keep
your	skin	spongy	and	resilient. When	your	skin	is	damaged	due	to	AGEs,	it	ages	and
wrinkles	faster. Think	of	a	Thanksgiving	turkey	after	it’s	been	broiled	for	a	while	in
the	oven. It’s	withered	to	a	crisp,	which	is	obviously	
not
	the	kind	of	skin	you’d	like	to
have. A	study	in	the	journal	
Cell	Metabolism
	found	that	a	person	with	high	animal-
protein	consumption	(over	20	percent	of	calories	coming	from	meat)	is	four	times
more	likely	to	die	from	
cancer,	which	is	a	similar	rate	as	
cigarette	
smoking. 51
	The
same	study	found	that	high	protein	consumption	led	to	an	increased	risk	of
diabetes	and	overall	mortality,	and	that	proteins	derived	from	plant	
foods	were
associated	with	lower	mortality	levels	than	animal-derived	proteins. 52
	A
contributing	factor	might	be	the	heterocyclic	amines	(HCAs)	that	are	produced
during	the	cooking	of	meat,	which	might	be	carcinogenic,
53
	as	well	as	the
carcinogenic	compounds	nitrosamines,	which	are	present	in	processed	meats
54
(yes,	you	read	that	right,	carcinogenic	compounds	in	foods	you	might	find	at	your
local	deli	or	market). Yet	cooking	meat	at	higher	temperatures,	even	if	the	meat	is
organic	or	nonpreserved,	can	still	increase	nitrosamine	formation. 55
You	don’t	have	to	become	a	vegan	if	you	choose	not	to	be	at	this	time	in	order	to
achieve	Radical	Beauty,	but	don’t	overdo	the	red	meat	and	steak	either. Choose
more	beautifying,	whole-food,	plant-based	meals. Limit	red	meat	eating	to	only
occasionally—a	few	times	a	month	at	the	very	most—and	choose	organic	meat	on
those	occasions	when	you	do	want	to	eat	it.SHIFT	4:
Feel	a	Connection	to	Your	
Food
It’s	easy	for	all	of	us	just	to	stuff	food	into	our	mouths,	enjoy	the	temporary
taste,	and	not	really	think	about	what	goes	on	after	that. Out	of	sight,	out	of
mind,	right? But	this	approach	will	not	help	you	reach	your	goal	of	building
your	Radical	Beauty. In	order	to	do	that,	you	need	to	be	able	to	connect	with
what	you	are	eating	and	become	conscious	of	how	what	you	are	eating	makes
you	feel,	both	in	the	short-	and	long-term. A	good	place	to	start	is	by	
connecting	visually	to	what	is	taking	place	when
you	eat,	beyond	what	you	can	see	with	your	eyes. In	other	words,	try	visualizing
what	you	know	is	taking	place	without	literally	seeing	it	and	connecting	that	to
the	experience	in	your	body,	which	you	cannot	help	but	feel. Try	this	now. Think	of	your	last	food	binge—maybe	on	a	“cheat”	day,	while	on	vacation,	or
when	out	with	your	friends. It	can	be	any	time	you	decided	to	just	let	loose	and
eat	that	pizza	or	ice	cream	or	french	fries	followed	by	a	cupcake	or	donut. Maybe	it	was	on	that	hungover	Sunday	when	you	dug	into	the	third	serving	of
macaroni	and	cheese	that	you	knew	you	really	shouldn’t	have	but	were	craving
so	badly	(and	you	felt	so	crappy	you	didn’t	put	up	much	of	a	defense). Imagine
how	the	particular	foods	you	indulged	in	tasted,	felt,	and	looked. Now	try	taking	the	
visualization	internally,	imagining	what	is	going	on	in
your	stomach	after	you	binged. Picture	your	stomach	expanding	outward,
trying	to	contend	with	the	heavy	digestive	load	you	just	burdened	it	with. Imagine	a	churning	volcano. Now	create	the	image	of	congestive	toxicity	and
envision	it	building	up	on	the	insides	of	your	gut. Next,	visualize	inflammation	striking	your	cells,	causing	friction	and
disharmonious	aggravation. Think	about	diminished	circulation	throughout
your	body,	the	growth	of	the	toxins,	nutrients	passing	through	but	not	being
absorbed,	your	cells	suffering,	and	ultimately	your	skin	getting	duller	and
wrinkling	like	a	raisin. Sit	with	that	for	a	moment,	and	internalize	these	images
and	imagined	
feeling	of	your	digestive	distress. Compare	these	feelings	to	the
physical	sensations	you’ve	felt	in	your	body	when	indulging	in	a	binge.The	purpose	of	this	exercise	is	not	to	make	you	feel	horrible	or	to	picture
disturbing	images	for	no	reason. It	is	to	help	foster	a	deeper	mindfulness	of	just
how	much	the	food	you	are	eating	impacts	your	body,	your	energy,	and	your
beauty. Now	visualize	eating	something	healthy. Imagine	eating	a	delicious	all-
vegetable	ginger-squash	soup,	for	example. The	food	feels	warming	as	it	goes	in,
and	it	feels	grounding	and	filling	in	your	stomach,	but	you	don’t	feel	overly
stuffed. Think	of	this	food	going	into	your	gut	and	various	nutrients	flowing
into	your	bloodstream	and	circulating	all	around	your	body	in	a	clear,	healthy
stream. Your	skin	is	radiant	and	glowing,	and	you	finish	eating	feeling	great. When	you	decide	what	to	eat,	it’s	inevitable	that	sometimes	you’ll	make	a
less-than-ideal	choice. This	is	perfectly	fine. You	are	not	meant	to	be	perfect. But	try	to	keep	this	imagery	stored	somewhere	in	your	mind	so	the	next	time
you	are	struggling	with	a	food	option	on	a	menu	or	on	the	brink	of	going	from
a	little	treat	to	a	full	binge,	you	can	pull	this	imagery	back	into	the	forefront	of
your	mind. Hopefully	this	consciousness-building	exercise	(which	can	be	done
in	as	little	as	a	few	seconds)	will	pull	you	back	to	this	side	of	whole,	beauty-
nourishing	foods	so	that	you	can	make	the	better	choice	more	often. Nourish	Yourself	As	No	One	Else	Can
Most	people	feel	healthier	and	more	connected	to	their	food	and	energy	when
they	cook	most	of	their	meals	themselves. It’s	also	great	from	a	beauty
perspective,	because	cooking	your	own	meals	puts	you	in	control	of	the	oils	and
other	ingredients	that	you	consume. You	can	be	sure	to	use	beauty-building
organic	produce	and	cook	with	coconut	oil,	non-irradiated	spices,	and	fresh
herbs. No	matter	what	you	choose,	you	always	know	the	source	of	your	food
when	you	cook	for	yourself. This	certainly	does	not	have	to	be	elaborate	or	take	up	copious	amounts	of
time. Home-cooked	meals	can	be	simple,	and	it’s	easy	to	rotate	certain	dishes
you	feel	comfortable	with	over	and	over	again,	mixing	and	matching	different
vegetables	and	ingredients. Eating	out	can	be	social,	celebratory,	and	a	lot	of
fun,	but	it	doesn’t	have	to	be	your	norm. Save	it	for	special	occasions,	or	at	least
try	to	
shift	into	eating	out	less	and	having	more	meals	at	home,	and	you	will
feel	more	grounded	and	empowered	not	only	with	your	diet	but	perhaps	your
whole	life. Radical	Beauty	Healthy	Cooking	
Time-SaversAt	this	point,	you	may	be	feeling	really	inspired	by	all	this	information	about
how	to	make	big	shifts	in	your	life. There	truly	is	so	much	you	can	do	to	eat
your	way	to	a	fuller	expression	of	your	natural	beauty. And	it’s	understandably
thrilling,	but	then	a	passing	dark	thought	may	cloud	your	excitement:	how	are
you	actually	going	to	have	time	to	eat	healthfully? You	might	feel	as	if	you
already	don’t	have	enough	time	to	jam	all	your	professional	and	personal	duties
into	your	schedule,	so	how	are	you	going	to	possibly	add	the	further	element	of
eating	for	Radical	Beauty	into	the	mix? Don’t	worry. You	will	not	have	to	spend	much	more	time	preparing	food	to
make	these	dietary	shifts,	but	you	will	have	to	be	a	little	bit	strategic	and	take
some	time	to	plan	ahead. Actually,	the	time	you	use	to	buy	or	make	things	in
bulk	and	prep	more	at	home	instead	of	always	running	out	to	restaurants	and
take-out	joints	may	actually	help	you	save	more	time	overall. This	is	especially
true	as	you	get	more	comfortable	with	simpler	staple	dishes	and	strategies. Here	are	some	great	time-saving	tricks	to	get	you	on	your	way	to	eating	for
Radical	Beauty. BAKE	
ROOT	VEGETABLES
As	soon	as	you	get	home	from	work,	turn	on	the	oven	and	throw	some	whole
winter	squash	or	sweet	potatoes	on	a	pan. Yes,	that’s	right—whole! You	can	prick
some	slits	in	them	with	a	knife,	but	don’t	struggle	with	breaking	down	a	super-
tough	raw	squash;	it	simply	takes	too	much	energy. Throwing	these	rock-hard
root	veggies	into	the	oven	whole	is	going	to	save	you	a	lot	of	precious	time	that
you	would	otherwise	spend	trying	to	cut	them	up. Let	them	soften	up	while	you
change,	relax,	and	catch	up	with	your	spouse	and	your	kids,	or	simply	chill	out. After	45	minutes	or	so,	take	them	out	of	the	oven,	cube	or	slice	them,	and
either	sauté	them	with	a	little	coconut	oil	or	let	them	bake	a	bit	longer. Sprinkle
them	
with	simple	seasonings	like	paprika,	turmeric,	and	a	pinch	of	sea	salt,	and
eat	them	over	a	salad	or	with	some	other	veggies	or	greens. Super	easy	and
delicious. The	key	is	to	let	your	oven	work	for	you	while	you	are	getting	your
post-work	relaxation	in. KEEP	ORGANIC	
TEMPEH	ON	HAND
This	is	the	equivalent	of	a	fast-food	health	meal. It’s	hearty,	protein	dense,	and
fermented	so	it	tends	to	digest	better	than	other	
soy	products. Plus,	the
fermentation	is	believed	to	deactivate	some	of	the	potentially	less-than-great
features	of	soy	products,	including	digestive	difficulties. And	the	key	feature:
speed. Open	up	a	package	of	tempeh,	cut	it	into	squares	or	strips,	heat	it	up	in	a
pan,	and	you’re	good	to	go. Eat	it	either	with	some	lightly	cooked	veggies,	likezucchini	or	broccoli,	or	on	top	of	a	leafy,	green	salad. Play	around	with	spices
and	flavorings. Tempeh	goes	well	with	everything	from	tamari	to	cayenne	and
paprika,	cumin,	or	even	marinara	sauce. You	can	literally	make	this	meal	in	less
than	5	minutes! TRY	AN	EVENING	SMOOTHIE
If	you	get	home	late	and	are	exhausted,	you	can	always	make	a	simple	smoothie
for	dinner	that’s	loaded	with	beauty	nutrition. It	doesn’t	get	much	easier	than
that,	and	if	you	have	a	
Vitamix,	cleanup	only	takes	a	few	minutes. Eating	late	at
night,	especially	when	you’re	exhausted,	isn’t	great	for	digesting	heavier	foods,
anyway. Smoothies	are	great	for	these	times	because	they	are	blended	and	easy
to	digest. With	the	ingredients	already	broken	down,	it’s	brilliantly	simple	for
your	system	to	absorb	the	nutrition. You	can	bulk	up	a	smoothie	to	make	it	feel
satisfying	in	the	evening	by	using	almond	milk	as	the	base. Other	great
smoothie	ingredients	to	stock	at	home	include	bananas,	coconut	water,	maca,
spirulina,	bee	pollen,	stevia,	vanilla	extract,	sprouted	plant-based	protein
powder,	cinnamon,	raw	cacao,	and	acai. MAKE	A	
ONE-POT	MEAL
One-pot	cooking	is	popular	in	many	parts	of	the	world,	and	with	good	reason. If	you	make	a	soup	or	a	stew,	you	can	throw	everything	into	the	pot	(you	can
even	get	your	kids	to	help	you!) and	go	do	other	things	(change	after	a	long	day,
help	your	kids	with	their	homework,	talk	with	a	friend	on	the	phone,	and	so
on). Secondly,	cooking	this	way	instead	of	boiling	ingredients	and	then
throwing	out	the	water	means	that	the	liquid	in	your	soup	or	stew	will	retain
the	nutrition	of	the	foods. Make	your	own	vegetable	broth	in	big	batches	or
buy	an	organic	variety	from	the	market. When	you	get	home	or	when	you	want
an	easy	meal,	heat	the	vegetable	broth	on	the	stove	and	throw	in	various
veggies,	lentils,	or	even	beans	(from	cartons	if	you	are	in	a	rush)	for	an	easy,
nutritious,	and	family-friendly	meal. Try	pureeing	everything	if	you	like	a
smoother	soup. You	can	even	add	brown	rice	or	quinoa	to	stews,	and	toast	up
some	gluten-free	or	
whole-grain	bread	for	extra-hungry	kids	and	teenagers	to
dip	into	their	stew. Invest	in	a	large,	good-quality	soup	pot,	and	it	will	be	a	great
friend	to	you	for	years	to	come. TURN	YOUR	
FREEZER	INTO	YOUR	LIFE	RAFT
When	you	do	have	time	to	cook,	make	extra	and	freeze	portion	sizes	in
bisphenol	A	(BPA)–free	containers	(a	chemical	believed	to	potentially	cause
hormonal,	developmental,	and	brain	issues,	among	other	health	concerns). Youcan	freeze	anything	from	gluten-free	lasagna	to	soups,	bananas,	and	even	dark
chocolate. (Sweet-tooth	emergencies	are	still	emergencies!) When	you	get	busy,
you	can	rest	assured	that	not	only	won’t	you	starve,	you	also	won’t	have	to
resort	to	Taco	Bell	or	the	equivalent	fast-and-easy	but	incredibly	beauty-busting
option	nearby. This	is	especially	great	if	you	have	an	erratic	schedule	that
doesn’t	always	allow	for	regular	grocery	shopping. You	can	grab	something	to
thaw	out	in	the	morning	before	leaving	for	work,	or	stick	the	container	in	a	pot
of	hot	water	when	you	get	home	if	you	forgot. Either	way,	nutritious	food	that
you	made	yourself	is	on	the	way! BUY	ITEMS	IN	
BULK
If	you	can	find	a	great	local	(and	preferably	organic)	market	with	bins,	try	to
buy	large	amounts	of	quinoa,	lentils,	brown	rice,	steel-cut	oats,	and	whatever
other	dried	staples	you	love. Quinoa	is	a	great	one	because	it	is	mineral	and
nutrient	dense,	gluten-free,	and	cooks	up	in	about	12	to	14	minutes. It’s	perfect
for	quick	
meals. Having	these	dried	staples	around	is	great	when	you	are	busy
and	don’t	have	time	to	go	out	and	shop. It’s	ideal	to	soak	them	overnight	or	at
least	during	the	day	if	you	can	throw	them	in	water	on	the	way	to	work. But,
hey,	if	you	forgot	or	are	in	a	real	time	crunch	and	the	choice	is	between
unsoaked	quinoa	and	takeout	made	with	questionable	oils	and	ingredients	you
aren’t	completely	sure	of,	the	quinoa	option	is	the	clear	winner. BE	A	STRATEGIC	VEGGIE	SHOPPER
Food	
shopping	can	take	up	a	lot	of	time. Not	all	of	us	can	do	daily	vegetable
shopping	like	some	lucky	locals	in	the	South	of	France. If	you	can	only	go
grocery	shopping	once	a	week	or	so,	be	sure	to	get	veggies	that	are	heartier	and
can	last	until	the	end	of	the	week. Red/purple	cabbage,	onions,	shallots,	garlic,
root	vegetables	such	as	yams	and	spaghetti	squash,	carrots,	and	radishes	are
great	in	this	regard. Use	up	the	more	perishable	veggies	like	broccoli	or
watercress	earlier	in	the	week. By	being	strategic	with	your	veggies’	timetables,
you	should	be	able	to	enjoy	a	range	of	veggies	over	the	week. MAKE	BIGGER	BATCHES
In	addition	to	freezing	spare	portions	of	entrées,	it’s	also	easier	and	more
convenient	to	make	large	portion	sizes	of	kale	chips,	zucchini	hummus,	and
washed	and	chopped	veggies	that	you	can	chomp	on	and	dip	when	you	get
hungry. Keep	everything	in	airtight	glass	or	BPA-free	containers	in	your	fridge
and	you’ll	have	a	ready	supply	of	beautifying	foods	even	when	you’re	exhausted
or	pressed	for	time.MAKE	A	MASTER	GGS
If	you	are	a	
Glowing	Green	Smoothie	(
this	page
)	drinker,	try	making	a	master
batch	on	Sunday	(or	whatever	day	of	the	week	is	the	easiest	for	you),	keeping
some	portions	out	for	the	next	day	or	so,	and	freezing	portion	sizes	that	you
can	thaw	out	later	in	the	week. This	is	a	great	time-saver	and	ensures	you	are
following	this	all-important	habit	as	much	as	possible. CHOOSING	ORGANIC
Choosing	organic	food	is	also	a	choice	for	your	beauty. Organic	produce	contains
superior	nutrition—more	beneficial	vitamins,	minerals,	essential	
fatty	acids,	and
antioxidants	to	nourish	your	beauty	than	conventional	produce. By	definition,
organic	produce	does	not	include	genetically	modified	organisms	(GMO)	and	is
produced	without	the	use	of	artificial	pesticides,	antibiotics,	synthetic	fertilizers,
and	hormones	that	can	tax	and	age	your	body,	cumulatively	destroying	your
beauty	over	time. Going	organic	is	definitely	worth	the	extra	cost	for	your	health	and	beauty’s	sake. If	budget	is	an	issue,	check	out	the	latest	list	of	the	“
Dirty	Dozen”	from	the
Environmental	Working	Group	to	determine	which	twelve	produce	items	are	the
most	important	to	buy	organic. If	you	can	put	your	budget	toward	organic	versions
of	the	crops	that	are	sprayed	most	often	with	pesticides,	you	can	avoid	a	lot	of
pesticide	contamination. Check	out	local	farmer’s	markets	and	talk	to	local	sources,
which	may	or	may	not	have	organic	certifications	but	still	use	organic	farming
practices. It’s	especially	important	to	buy	organic	meat,	which	we’ll	discuss	more	in	a
moment. It’s	important	to	know	that	the	label	
free-range
	doesn’t	necessarily	mean
organic	or	that	the	animals	were	fed	a	natural-food	diet. Always	look	for	the	term
organic
	or	
organic	and	free-range
	on	the	label. According	to	the	
National	Organic
Program	under	the	United	States	Department	of	Agriculture	(USDA),	to	be	labeled
organic	meat,	the	animals	must	be	
raised	on	certified	organic	land;	fed	organic
feed	without	growth	hormones,	antibiotics,	GM	feed,	or	animal	by-products;	and
can’t	be	grown	using	persistent	pesticides	or	chemical	fertilizers. 1
Don’t	be	fooled	by	the	generic	word	
natural
. Natural	foods	are	not	necessarily
organic. They	may	contain	some	organic	ingredients—or	they	may	not. If	you	are
buying	packaged	products,	look	for	the	USDA	
certified	organic
	seal,	which	signifies
that	a	product	contains	at	least	95	percent	organically	grown	ingredients. You	vote
with	your	food	choices! Choosing	organic	for	the	recipes	in	this	book	and	in	general
will	help	increase	the	demand	for	organic. This	will	eventually	help	lower	organic
prices,	support	the	environment,	and	build	and	sustain	your	precious	beauty	and
health. Reality	Check:	You	Eat	What	Your	Food	Eats
The	fact	that	you	ultimately	ingest	whatever	the	
animals	you	eat	ingest	is	an
uncomfortable	reality	for	many	of	us,	but	getting	in	touch	with	your	foodmeans	really	understanding	what	it	is	composed	of	and	facing	the	good,	the
bad,	and	the	ugly. The	harsh	truth	is	that	compounds	in	an	animal’s	diet	
bio-
accumulate
,	meaning	they	become	concentrated	in	the	animal’s	tissues
2
	and	end
up	on	your	fork	whether	you’re	eating	a	piece	of	roast	chicken	or	digging	into	a
steak. Upon	close	examination	of	what	commercially	raised	animals	are	fed,
this	fact	is	not	only	uncomfortable,	it’s	frightening	and	downright	ugly. First	of	all,	if	you	eat	factory-farmed	animals,	which	means	pretty	much	any
animal	product	that	isn’t	labeled	organic	and	grass-fed,	you’re	most	likely
ingesting	genetically	modified	corn	and	soy	along	with	that	seemingly	innocent
grilled	chicken	or	hamburger	at	your	weekend	barbecue. The	United	States
currently	provides	subsidies	to	farmers	who	grow	corn	and	soybeans,	and
currently	around	90	percent	of	these	crops	in	the	United	States	are	now
genetically	modified. Livestock	producers	choose	to	use	corn	and	soy	as	the
basis	of	their	animal	feed	not	only	because	it’s	cheaper	but	also	because	these
foods	help	the	animals	gain	weight	faster. 3
Genetically	modified	crops	weren’t	released	until	1996	and	started	with	soy,
corn,	and	cotton	(cottonseed	oil	is	commonly	used	in	products	like	salad
dressings	and	mayonnaise)	before	spreading	into	other	foods. There	hasn’t	been
enough	time	to	assess	the	full	health	ramifications	for	humans,	but	research	on
the	effects	of	genetically	modified	organism	(
GMO)	consumption	in	animals
(with	a	much	shorter	life	span	than	humans)	has	revealed	frightening	effects,
including	reproductive	issues,	liver	and	kidney	toxicity,	sperm	damage,	and
infant	mortality. 4
,
5
	Researchers	at	
Baylor	College	of	Medicine	accidentally
discovered	that	rats	that	were	fed	GMO	corn	material	had	reproductive	issues,
and	tests	on	the	feed	revealed	two	compounds	that	“stopped	the	sexual	cycle	in
females	at	concentrations	approximately	two-hundredfold	lower	than	classical
phytoestrogens.”
6
	Both	of	these	substances	were	also	found	to	contribute	to	the
growth	of	breast	and	prostate	cancer	in	cell	cultures. 7
GMO	corn	and	soy	crops	rely	heavily	on	pesticides	and	herbicides	(such	as
Roundup,	an	herbicide	produced	by	
Monsanto	that	is	designed	to	work	with
their	GMO	crop	seeds)	that	build	up	in	animals’	tissues	after	being	consumed,
and	the	meat	from	these	animals	therefore	contains	these	residues. 8
	Exposure	to
pesticides	has	been	shown	to	have	a	negative	impact	on	reproductive,	nervous,
and	
immune	system	functions	and	increases	the	risk	of	
cancer. 9
But	wait,	there’s	more—much,	much	more. On	a	global	scale,	commercial	animal	feed	is	laced	with	a	cornucopia	of
toxins,	including	mycotoxins,	antibiotics,	prion	proteins,	pesticides,	heavy
metals,	and	bacterial	pathogens. 10
	These	toxins	can	cause	a	variety	of	problems,including	reproductive	dysfunction,	bacterial	infections,	imbalanced	gut	flora,
and	reduced	immunity. You	obviously	want	to	avoid	consuming	these	toxins,
but	unfortunately	that’s	not	always	simple. Comprehensive	legislation	is	already
in	place	to	restrict	several	of	the	chemical	compounds	and	pathogens	in	feed,
but	as	we’ve	seen	from	outbreaks	of	contaminated	meat	in	the	past,	complete
bacterial	monitoring	is	impossible	to	enforce. Here	is	a	breakdown	of	some	of	the	most	harmful	toxins	found	in
commercial	animal	feed:
Dioxins	and	
polychlorinated	biphenyls	(PCBs)
	are	industrial	pollutants	that
may	contaminate	feeds	and	have	been	detected	in	milk	and	dairy	products	in
particular. Dioxins	are	highly	dangerous	toxins	that	are	linked	to	reproductive,
developmental,	and	hormonal	problems	as	well	as	cancer. 11
	According	to	the
World	Health	Organization,	“More	than	90	percent	of	human	exposure	to
dioxins	is	through	the	food	supply,	mainly	meat	and	dairy	products,	fish,	and
shellfish….Contaminated	animal	feed	is	often	the	root-cause	of	food
contamination.”
12
Mercury
	has	been	found	to	contaminate	the	fishmeal	that	is	used	to	feed
certain	animals. 13
	Mercury	is	a	heavy	metal	that	causes	slow	but	steady	damage
in	your	body	in	a	sneaky	way. It	causes	your	cell	membranes	to	become	leaky,
inhibits	key	enzymes	your	body	needs	for	energy	production	and	toxin
removal,	and	creates	oxidation	in	your	tissues. Oxidation	is	one	of	the	main
reasons	you	develop	disease,	as	well	as	the	primary	reason	you	age. Some	feed	studied	revealed	samples	of	
bacterial	
E.	coli
	(short	for	
Escherichia
coli
)	variations	(though	not	strain	0157:H7)
14
	as	well	as	
Salmonella	enterica
bacteria. 15
	We	
have
	seen	
E.	coli
	O157:H7	rear	its	ugly	head	from	time	to	time	in
outbreaks,	which	have	unfortunately	caused	fatalities. Not	only	potentially
deadly,	it	also	can	cause	bloody	diarrhea,	dehydration,	and	kidney	failure. There
have	been	numerous	beef	recalls	in	recent	history,	including	one	of	over	50,000
pounds	of	meat	sold	by	the	
National	Beef	Packing	Company	in	2013. 16
There	are	consistent	reports	of	worldwide	feed	contamination	with	
fungi	and
their	spores. 17
,
18
	Mycotoxins	are	secondary	metabolites	of	fungi	that	have	the
capacity	to	impair	health
19
	and	lead	to	a	range	of	illnesses	and	diseases. One
German	study	found	that	94	percent	of	feed	samples	analyzed	were
contaminated	by	two	to	six	different	
Fusarium
	mycotoxins. 20
	Forms	of	the
extremely	dangerous	toxin	aflatoxin	have	also	been	identified	in	contaminated
feed. 21
	This	is	of	particularly	grave	concern,	as	chronic	aflatoxin	exposure	has
been	linked	to	
cancer	in	humans. 22
Another	ugly	ingredient	in	animal	products	is…well,	
other	animals. Theseinclude	members	of	the	same	species	that	have	died	in	the	factory	farm. Some
commercial	feed	even	includes	meat	and	bonemeal,	containing	prion	proteins. These	components	of	animal	tissue	have	the	capacity	to	transform	into	agents
that	cause	fatal	neurological	lesions	in	a	wide	range	of	species. 23
	Cows	were	not
meant	to	eat	other	cows. Period. Then	there	are	the	copious	amounts	of	
antibiotics
	that	are	added	to
commercial	animal	feed	on	purpose. Animal	products	are	frequently
contaminated	with	residues	from	drugs	that	were	purposely	added	to	the	feed	to
control	disease	and	enhance	livestock	performance. In	other	words,	they’re
meant	to	keep	the	animals	alive	and	healthy	enough	to	grow	hefty	before	being
slaughtered. Many	of	the	drugs	added	to	animal	feed	are	undeclared,	and
residues	of	these	drugs	can	be	found	in	the	meat. One	study	that	examined
animal	feed	in	Northern	Ireland	showed	that	out	of	247	medicated	feeds,	35
percent	contained	undeclared	antimicrobials. Even	worse,	out	of	161	“un-
medicated”	feeds,	44	percent	were	found	to	contain	antimicrobials. The
contaminants	most	frequently	identified	included	chlortetracycline,
sulfonamides,	penicillin,	and	ionophores. 24
	Yes,	you	read	that	right—
penicillin
. Who	knew	you	were	eating	one	of	the	strongest	antibiotics	available	with	your
Sunday	morning	bacon	and	eggs? Farms	also	use	a	range	of	antibiotics	to	get	their	chickens	to	market	weight
faster,	and	low-dose-antibiotic	use	in	animals	has	been	linked	to	the
development	of	antibiotic-resistant	bacterial	strains. This	can	also	wipe	out	your
gut	flora—and	your	whole	health,	really. 25
	In	2011,	the	pharmaceutical	company
Pfizer	
temporarily	suspended	use	of	the	poultry	drug	
Roxarsone	after	US	
Food
and	Drug	Administration	(FDA)	reports	showed	that	compounds	in	the	drug
could	break	down	into	inorganic	arsenic,	a	toxin	that	can	produce	skin	lesions,
respiratory	irritation,	and	several	types	of	
cancer. Inorganic	arsenic	was	leaching
into	local	water	supplies	and	remaining	in	chicken	tissue	after	slaughter. 26
The	effects	of	chronic	low-arsenic	exposure	are	not	well	known,	but	studies
have	indicated	that	even	low-level	exposure	may	contribute	to	endocrine	and
cognitive	deficits. 27
	Although	use	of	Roxarsone	has	been	suspended,	there	are
several	other	similar	drugs	being	used	in	animal	production	that	have	the
possibility	of	exposing	consumers	to	toxic	forms	of	arsenic. Some	have	even
hypothesized	that	arsenic	can	be	linked	to	the	rise	in	autism	rates. 28
Clearly,	there	is	nothing	pretty	about	commercial	meat. If	and	when	you
choose	to	eat	animal	products,	look	for	items	that	are	organic,	grass-fed,	and
free	of	steroids	and	hormones. Ideally,	try	to	find	someone	who	sells	these
products	at	a	local	farmer’s	market	and	talk	to	him	or	her	about	how	the
animals	are	fed	and	treated	in	general.THE	
ENVIRONMENTAL	IMPACT	OF	ANIMAL	AGRICULTURE
Eating	organic	meat	will	still	not	solve	the	major	detrimental	environmental	issues
of	animal	agriculture,	which	is	
the
	leading	cause	of	deforestation,	water
consumption,	and	pollution;	it	is	also	responsible	for	more	greenhouse	gases	than
the	transportation	industry. Animal	agriculture	from	producing	meat,	chicken,
eggs,	and	fish	is	a	primary	driver	of	rainforest	destruction,	species	extinction,
habitat	loss,	topsoil	erosion,	ocean	“dead	zones,”	and	more. 29
	It’s	shocking	that	this
is	not	discussed	more,	but	hopefully	that	will	start	to	change. If	we	truly	care	about	the	environment,	the	most	impactful	thing	we	can	do	is	to
be	conscious	of	our	food	choices	and	the	impact	they	have	on	the	earth. The	choice
to	give	up	meat,	or	to	at	least	greatly	reduce	your	consumption,	will	make	for	a
healthier	and	more	beautiful	you	
and
	a	healthier	and	more	beautiful	planet.SHIFT	5:
Incorporate	Top	Radical	Beauty
Foods	and	
Routines
Routines	and	daily	rhythms	are	stabilizing	forces	that	have	a	balancing	effect
on	your	life. Routine	in	a	dietary	sense	is	important	for	establishing	excellent
digestion	and	patterns. Having	a	structure	makes	it	easier	to	maintain	your
beneficial	eating	habits. Such	daily	rhythms	provide	a	sense	of	steadiness,	like
counting	on	the	sun	to	rise	as	we	get	up	and	start	our	day	and	to	set	every
evening	as	we	settle	toward	rest. This	steadiness	creates	an	environment	of	safety
for	your	mind,	helping	to	reduce	stress	and	anxiety. A	more	calm,	peaceful
mind	manifests	outwardly	in	a	body	that	does	not	age	as	quickly	and	is	more
naturally	beautiful. Now	that	you	have	information	about	general	shifts,	here	you’ll	learn	some
very	specific	daily	routines	that	will	give	you	the	most	Radically	Beautiful
results	to	enhance	your	authentic	expression. Here	are	some	things	to
remember	and	some	new	ideas	as	well. Start	the	Day	with	
Hot	Water	with	Lemon
You	already	know	how	great	this	is	for	your	digestive	system	and	
liver	and	to
support	cleansing. Keep	lemons	stocked	at	home	and	make	this	a	daily	habit! For	even	more	digestive	benefits,	especially	if	you	live	in	a	place	with	cold
winters,	add	some	sliced	ginger	to	this	nourishing	morning	beverage. Drink	a	
Glowing	Green	Smoothie	Daily
This	is	a	big	component	of	Kimberly’s	Beauty	Detox	program	and	is	outlined
in	great	detail	in	the	Beauty	Detox	books. Smoothies	are	a	really	efficient	way	to
get	nutrients,	and	blending	abundant	amounts	of	beauty	greens	and	fruit	makes
it	
easy	for	you	to	digest	and	absorb	all	those	minerals,	vitamins,	andantioxidants	while	loading	up	your	system	with	fiber. Start	making	it	part	of
your	morning	routine	(see	recipe	on	
this	page
)	after	you	drink	your	hot	water
with	lemon. Take	an	Excellent	
Probiotic	Supplement	Every
Day
Probiotics	support	optimal	digestion,	leading	to	better	nutrient	absorption	and
more	efficient	expulsion	of	waste. This	is	an	incredibly	important	beauty
supplement. See	the	authors’	websites	for	recommendations	(
deepakchopra. com
,	
kimberlysnyder. com
). Become	Veggie-Centric
Make	it	part	of	your	rhythm	to	include	these	key,	fiber-filled	components	into
every	meal,	whether	a	salad,	some	cooked	or	chopped	greens,	or	greens	topped
on	whatever	you	are	eating. No	more	meals	of	just	bread	and	cold	cuts	or	eggs
and	toast. Get	your	veggies	in	at	every	meal	for	alkalizing	balance. Eat	
Seeds	Daily
Sprinkle	some	freshly	ground	flaxseeds	onto	your	salads	or	have	some	soaked
chia	seeds	(in	puddings,	salad	dressings,	or	smoothies)	every	day. You	can	also
take	an	algae-based	DHA	and	EPA	supplement. This	will	ensure	you’re	getting
the	proper	level	of	beautifying	omega-3	fats	for	beautiful	skin,	a	balanced
mood,	and	a	healthy	heart.Make	
Turmeric	Part	of	Your	Life
If	you	are	new	to	turmeric,	it’s	time	to	start	befriending	it. Pick	up	some
organic,	powdered	turmeric	and	add	a	bit	to	your	evening	tea,	hot	soups,	veggie
dishes,	
or	blended	into	salad	dressings	(see	the	
Creamy	Masala	Vegetable	Stew
recipe	on	
this	page
). Break	Before	Meals
Take	time	before	lunch	and	dinner	and	pause	to	ask	yourself	what	your	body
truly	needs	at	that	meal. At	first	it	might	be	hard	to	listen	to	yourself. You	may
feel	like	you	should	just	go	for	what	you’ve	normally	eaten	in	the	past,	but	as
you	stay	receptive	and	practice	asking	and	listening	to	your	body,	you	will	be
able	to	“hear”	more	intuitively	from	your	body	what	you	need,	and	you	will	feel
more	satisfied	after	eating. Eat	More	Slowly
Take	time	just	to	eat. Don’t	eat	while	reading	or	writing	e-mails	or	during	a
conference	call. Treat	eating	as	sacred	for	better	beauty	digestion. Even	if	it’s
just	a	few	minutes,	take	the	time	for	yourself. Practice	
Gratitude
Take	a	moment	for	gratitude	before	each	meal	and	even	snack. Creating	that
feeling	of	gratitude	puts	your	body	and	mind	in	a	calmer,	happier	state,	which
paves	the	path	for	optimal	digestion. Sip	Hot	
Herbal	Tea	in	the	Evenings
This	is	soothing,	good	for	digestion,	and	signals	to	your	mind	that	it’s	time	to
start	preparing	for	sleep	and	rejuvenation. Tulsi	(also	known	as	holy	basil)	tea	is
a	particularly	excellent	choice. It’s	an	important	herb	in	
Ayurveda,	which	has
been	used	in	
India	for	over	5,000	years,	and	is	said	to	help	reduce	stress	and
anxiety. It’s	also	an	adaptogen,	helping	to	balance	the	body	and	protect	it	from
the	effects	of	different	kinds	of	stressors.Try	a	Daily	
Fast:	Alkalizing	Foods	Until	Lunch
Some	research	on	intermittent	fasting,	which	means	going	for	prolonged
periods	of	time	without	
eating,	shows	that	it	may	help	extend	life	span	and
ameliorate	aging-related	diseases
1
	by	allowing	more	time	for	your	body	to	repair
and	rejuvenate	itself. This	backs	up	the	plan	proposed	in	
The	
Beauty	Detox
Solution
,	which	encourages	consuming	the	
Glowing	Green	Smoothie	(
this	page
)
and	hot	water	with	lemon	in	the	mornings. This	is	essentially	a	type	of	“fast,”
consisting	of	only	alkalizing	foods	that	are	very	easy	to	digest,	until	noon. By
restricting	heavier	foods	for	a	few	hours	in	the	morning	you’re	adding	to	the
hours	since	dinner	the	night	before,	giving	your	body	longer	periods	of
digestive	rest. This	is	easier	on	your	body	than	some	types	of	traditional
intermittent	fasting	that	prescribe	alternating	normal	eating	days	with	whole
fasting	days	on	a	weekly	basis. Although	some	schools	of	thought	favor	frequent	eating,	the	problem	with
that	approach	is	that	your	stomach	doesn’t	have	time	to	properly	empty	and
break	down	a	given	food	or	meal	before	you	give	it	something	else	to	digest. This	can	contribute	to	digestive	overload. Give	your	body	more	of	a	rest,	and
keep	your	mornings	full	of	alkalizing	smoothies,	juices,	fruit,	and	maybe	some
oatmeal,	without	the	digestive	burden	of	very	heavy	or	
acidic	foods	right	at	the
start	of	your	day. While	a	late	morning	or	late	afternoon	snack	might	be	warranted,	depending
on	your	constitution,	try	not	to	eat	constantly	all	day	long	(unless	you	have	a
specific	medical	condition	like	hypoglycemia). Be	sure	to	eat	dinner	at	least	3
hours	(ideally)	before	bed. You	want	to	be	sure	to	digest	your	food	thoroughly
before	hitting	the	sack. Eat	in	Order
If	you	have	a	liquid	soup,	it’s	best	to	have	it	at	the	beginning	of	the	meal. The
stomach	will	first	process	and	remove	liquids	before	it	can	really	work	to	break
down	the	solid	food	items. Drinking	a	lot	of	liquids	with	solid	foods	is	not
good	for	
digestion	and	can	cause	
bloating,	as	liquids	can	dilute	digestive
enzymes	and	slow	digestion. Come	into	meals	hydrated	and	sip	on	liquids	as
needed	while	
eating. Start	your	meals	with	fiber-filled,	enzyme-rich	raw	foods
such	as	salads	and	then	move	into	other	items. Avoid	eating	fast-digesting	fruit
at	the	end	of	your	meals	or	for	dessert. For	more	on	this,	check	out	
The	
Beauty
Detox	Solution
.Keep	Meals	
Simple
Instead	of	having	a	lot	of	different	elements	on	your	plate,	try	using	fewer	types
of	foods	and	larger	portions	of	each. It’s	easier	for	your	body	to	digest	simpler
meals,	and	more	efficient	digestion	promotes	your	beauty. How	the	Temperature	
of	Foods	and	Beverages
Affects	Your	Beauty
The	temperature	of	what	you	eat	and	drink,	not	just	
what
	you	eat	and	drink,	has
an	impact	on	your	beauty. Let’s	talk	about	beverages	first. In	Western	culture,
ice	has	become	ubiquitous. Go	to	a	restaurant	and	tap	water	loaded	with	ice	will
automatically	be	plunked	down	in	front	of	you. We’ve	become	so	used	to
drinking	only	extremely	cold	beverages	that	most	of	us	keep	or	purchase
bottled	water	and	other	beverages	in	icy	cold	refrigerators. Some	people	even
add	ice	to	white	wine! Historically,	ice	was	never	as	readily	available	as	it	is	today. This	hyper
infusion	of	very	cold	temperatures	into	our	beverages—and	bodies—is	a	modern
phenomenon. If	you	stick	your	feet	in	cold	ocean	water	or	your	hand	into	the
freezer,	it	doesn’t	take	long	to	feel	a	numbing	effect. Think	about	that
happening	inside	your	body. The	excessive	cold	can	contract	your	stomach,
impairing	it	from	properly	secreting	proper	enzymes	and	inducing	a
contracting	or	almost	“shrinking”	effect	throughout	your	digestive	system. The	ancient	medicinal	systems	of	both	
Traditional	Chinese	Medicine	(TCM)
and	
Ayurveda	both	heavily	frown	on	ice-cold	water	and	beverages. TCM	holds
that	cold	beverages	have	a	negative	effect	on	
metabolism	and	digestion	and	that
consumption	of	them	over	many	years	can	exert	a	negative	effect	on	the	health
of	other	organ	systems	as	well,	creating	an	environment	where	pain	and	chronic
diseases	can	develop. According	to	the	TCM	belief	system,	drinking	cold	beverages	blocks
meridian	
channels	(or	pathways	through	which	energy	flows),	slows	and	even
congests	blood	circulation,	and	diminishes	organ	functioning. 2
	From	a	beauty
standpoint,	this	ancient	Asian	medical	system	also	believes	that	chronic	cold-
water	drinking	can	lead	to	bloating,	weight	gain,	fatigue,	chronic	pain,	varicose
veins,	poor	digestion,	and	even	painful	PMS. 3
From	the	
Ayurvedic	perspective,	iced	and	very	cold	beverages,	as	well	as	cold
foods,	can	put	out	your	
agni
,	or	digestive	fire. This	can	reduce	your	immunity,
lower	your	resistance	to	disease,	and	allow	for	the	buildup	of	
ama
,	or	toxins,	inthe	body. These	all	diminish	your	beauty	potential. Your	internal	body	temperature	is	98.6	degrees	Fahrenheit,	or	37	degrees
Celsius. Cold	water	is	close	to	freezing	temperature,	so	it	is	about	33	to	35
degrees	Fahrenheit	or	just	above	0	degrees	Celsius. A	cold	beverage	shocks	your
system. Your	body	is	then	forced	to	work	harder,	wasting	precious	energy	in
order	to	make	cold	drinks	warm	enough	for	the	body	to	actually	use. This	takes
away	from	energy	that	could	otherwise	be	directed	to	repairing	your	skin’s
collagen,	boosting	your	energy	and	immunity,	and	taking	on	a	multitude	of
other	beauty	functions. From	a	Western	perspective,	a	popular	idea	that’s	promoted	in	certain	diets	is
that	drinking	ice	water	helps	you	burn	calories. But	as	information	from	the
University	of	Washington	points	out,	this	is	essentially	a	myth. When	you
drink	a	cup	of	ice	water,	you	burn	about	a	measly	8	more	calories	than	downing
a	cup	of	room	temperature	water,	as	your	body	raises	the	temperature	of	the	ice
water	to	normal	body	temperature. 4
	This	tiny	caloric	pittance	is	hardly
significant	for	any	aid	in	weight	loss. Plus,	what	truly	matters	is	optimizing
your	health	and	beauty	for	the	long-term. RADICAL	BEAUTY	ACTION	STEPS
•
Stop	adding	ice	to	your	water	and	other	beverages	and	get	in	the	habit	of
asking	the	waitstaff	at	restaurants	not	to	add	any	ice	to	your	water. •
Over	time,	transition	to	drinking	water	and	other	liquids	at	room
temperature	or	sipping	on	warm	herbal	teas	during	the	day	to	stay	
hydrated. •
If	you	do	drink	bottled	water	when	out	and	about	or	traveling	(versus	at
home,	where	it	is	better	to	invest	in	a	good	water	filter),	start	keeping	
the
bottles	out	on	the	counter	or	in	a	cupboard	instead	of	in	a	very	cold	fridge. •
Let	your	
Glowing	Green	Smoothie	or	cold-pressed	juices	warm	up	slightly	to
room	temperature	before	drinking	them. When	you’re	getting	used	to
drinking	green	drinks	in	the	first	place,	colder	temperatures	can	help	them
taste	more	palatable,	but	over	time	you	will	adjust	to	them	being	a	bit	closer
to	room	temperature. These	drinks	certainly	don’t	have	to	feel	warm,	which
would	be	unappetizing,	but	if	they	are	cool	rather	than	icy	cold,	they	will
still	be	delicious. •
It’s	important	to	support	your	digestion	with	something	warm	in	the
morning,	which	is	why	the	Beauty	Detox	program	has	always	recommended
drinking	hot	water	with	lemon	upon	rising. While	you	are	sipping	on	this,
you	can	get	into	the	habit	of	making	or	taking	your	green	drinks	out	of	thefridge	so	they	have	time	to	warm	up	slightly. Cooked	Versus	Cold	Raw	Foods
What	about	food? There	are	vastly	conflicting	ideas	on	this	topic. TCM	and
Ayurveda	heavily	disfavor	consuming	too	many	cold	or	raw	foods,	believing
that	the	overconsumption	of	them	can	predispose	you	to	disease	and	excessive
internal	“dampness,”	and	that	cooked	foods	actually	digest	more	easily. On	the
opposite	end	of	the	spectrum	is	the	raw	food	theory,	which	maintains	that	food
should	be	eaten	unheated	to	conserve	vitamins	and	also	food’s	natural	enzymes,
which	can	be	destroyed	during	the	cooking	process. A	combination	of	both	raw	and	cooked	foods	is	best	to	preserve	your
beautiful	balance. Consume	warm	liquids	throughout	the	day:	hot	water	with
lemon	in	the	mornings	and	herbal	teas	during	the	day	or	evening. Get	your	raw
enzymes	and	vitamins	from	fresh	fruits	and	veggies	in	green	smoothies,	salads,
and	plain	whole	fruit. Mix	in	hot	soups;	baked,	steamed,	or	roasted	vegetables;
veggie	stir-fries;	and	other	hot	entrées. It’s	also	a	good	idea	to	take	digestive
enzymes	before	eating	heavier	or	cooked	foods	to	aid	in	digestion. It’s	also	important	to	adjust	your	diet	naturally	for	each	season	(see	
Pillar	4
for	more	detail	on	seasonal	tips). Just	as	your	clothes	change	for	the	seasons,	so
should	your	foods. For	instance,	you’ll	probably	naturally	favor	lighter,	raw
foods	in	the	spring	after	a	long	winter	of	eating	heavier	foods. When	it’s
freezing	out,	hot	meals	are	going	to	help	keep	that	internal	digestive	
agni
	fire
burning,	and	you’ll	intuitively	feel	better	eating	heartier	fare. In	the	midst	of	a
hot	summer,	you	will	be	more	apt	to	naturally	reach	for	cooling,	juicy	fruits
and	coconut	water. Cooler	drinks	are	okay	in	the	summer,	but	we	still	want	to
avoid	very	icy	ones	year-round	for	the	reasons	listed	above. Keep	listening	to	yourself,	and	you	will	stay	beautifully	balanced. You	are	a
dynamic	being	who	is	experiencing	constant	shifts	and	movement	down	to	the
cellular	level. Your	emotions	and	everything	that	is	going	on	in	your	life,	as	well
as	environmental	factors	and	geographic	placement,	are	all	important
influences	on	your	dietary	shifts. It	becomes	imperative	to	listen	to	your	natural
instinct	and	to	be	aware	of	changes	and	influences	in	your	body’s	energies	and
develop	a	greater	and	greater	sensitivity	to	taking	better	care	of	yourself	as	you
become	more	receptive	to	your	own	body’s	needs. Top	Foods	for	Radical	Beauty
While	all	whole	foods	build	beauty,	there	are	some	specific	foods	thatparticularly	help	your	beauty	shine	through. This	is	not	meant	to	be	an
exhaustive	list—just	some	stellar	foods	to	work	into	your	rotation. BITTER	FOODS
According	to	
Ayurvedic	principles,	bitter	foods,	which	are	lacking	in	most
American	diets,	help	tone	skin	and	purify	the	body. Foods	that	taste	bitter
typically	contain	potent	antioxidants	and	other	phytochemicals	like	flavonoids
and	polyphenols,	which	are	responsible	not	only	for	their	bitter	taste	but	also
their	phenomenal	health	and	beauty	benefits. Bitter	foods	also	help	to	stimulate
and	improve	digestion	and	support	
liver	function. Beneficial	bitter	foods
include	dandelion	greens,	parsley,	cranberry,	collard	greens,	and	bitter	melon. Incorporating	bitter	foods	for	beauty:
Add	bitter	melon	to	your	next	curry	or	stir-fry. (Look	for	it	at	the	Asian
grocery	or	section	of	your	local	market.) Use	collard	greens	as	a	natural	wrap	for	veggie	burgers	or	hummus	or	veggie
wraps. Add	parsley	to	your	green	smoothies. Sip	on	unsweetened,	diluted	cranberry	juice	with	water	as	a	refreshing
beverage. Chop	and	throw	some	dandelion	greens	into	your	green	salads. SOUR	FOODS
Sour	foods	are	another	important	group	that,	according	to	Ayurveda,	can	help
cleanse	the	
liver. Sour	foods	such	as	tomatoes,	lemons,	star	fruit,	tamarind,	and
fermented	cabbage	often	include	important	vitamins	like	A	and	C.
Incorporating	sour	foods	for	beauty:
Squeeze	lemon	juice	into	water. Use	lemon	juice	as	a	primary	base	for	your	salad	dressings. Add	tamarind	paste	to	soups. Eat	half	a	cup	or	so	of	fermented	cabbage	(aka	raw	sauerkraut)	with	your
dinner. MUSHROOMS
In	ancient	Chinese	medicine,	mushrooms	are	regarded	as	tonics,	which	meansthey	have	nonspecific	benefits	across	several	systems	of	the	body. Mushrooms
are	one	of	the	few	food	sources	of	vitamin	D,	which	is	important	to	keep	your
bones	and	muscles	beautifully	strong. Certain	varieties,	such	as	shiitake,	help
improve	immunity. 5
	Himematsutake	mushrooms	are	relatives	of	the	common
button	mushroom	that	is	found	at	nearly	every	grocery	store. Very	popular	in
Japan,	himematsutakes	are	believed	to	help	improve	your	skin	and	hair. 6
	Eating
button	mushrooms	may	impart	the	same	benefits! Incorporating	mushrooms	for	beauty:
Slice	raw	mushrooms	into	salads	(be	sure	to	source	organic	varieties). Bake,	steam,	or	sauté	mushrooms	or	stuff	and	roast	Portobello	mushrooms
as	the	main	protein	in	your	meal,	or	as	a	side	dish. Add	freshly	sliced	or	dried	mushrooms	to	your	soups. Try	some	of	the	many	Beauty	Detox	mushroom-based	recipes	(see	Kimberly’s
blog,	
kimberlysnyder. com
). BLACK	RICE
Like	brown	
rice,	black	rice	offers	various	beauty	benefits,	such	as	fiber	and
minerals,	including	manganese	and	iron. It	is	sometimes	referred	to	as	“purple”
rice	or	even	“forbidden	rice,”	because	in	ancient	
China	it	was	reserved	for	the
emperors	and	nobles,	and	the	commoners	were	prohibited	from	eating	it. Thankfully,	now	all	of	us	“commoners”	have	access	to	this	fantastic	food. It
really	is	delicious,	and	it	has	some	striking	properties. You	might	never	think	to
compare	black	rice	to	blueberries	or	blackberries,	but	if	you	put	them	side	by
side,	they	are	actually	nearly	the	same	gorgeous	purple	color. That’s	because	the
bran	of	black	rice	contains	the	same	anthocyanin	antioxidants	as	these	berries. Research	from	the	
Department	of	Food	Science	at	Louisiana	State	University
reported	that	a	spoonful	of	black	rice	bran	contains	more	health-promoting
anthocyanin	antioxidants	than	a	spoonful	of	blueberries,	but	with	even	more
fiber	and	vitamin	E	antioxidants. 7
	This	makes	black	rice	wonderful	for	boosting
your	skin’s	natural	beauty. As	with	all	rice,	be	sure	to	soak	it	overnight;	this	will
make	it	easier	to	cook	and	also	make	its	nutritional	benefits	more	readily
absorbed	by	the	body. Incorporating	black	rice	for	beauty:
Add	black	rice	to	bean,	lentil,	veggie,	or	other	vegetarian	soups,	making	an
easy	and	delicious	entrée	with	just	these	two	nutritious	components.Stir-fry	black	rice	with	some	coconut	oil	and	veggies	for	a	healthy	“fried	rice.”
MICROGREENS
These	tiny	powerhouse	greens	not	only	help	you	look	more	beautiful	but	also
make	any	dish,	however	simple,	look	more	beautiful. Just	sprinkle	them	on	top
of	any	meal. They’re	one	of	the	healthiest	and	most	beautiful	garnishes	you
could	use. These	young	greens,	including	red	cabbage,	cilantro,	and	broccoli,
are	harvested	less	than	fourteen	days	after	germination	and	are	about	1	to	3
inches	long. They	contain	up	to	forty	times	higher	levels	of	vital	nutrients	than
their	mature	counterparts. For	example,	red	cabbage	microgreens	have	forty
times	more	vitamin	E	and	six	times	more	vitamin	C	than	mature	red	cabbage. Want	one	of	the	easiest,	most	space-effective	ways	to	nourish	your	beauty? Add
a	handful	of	microgreens	into	your	diet	and	watch	your	skin	glow. Incorporating	microgreens	for	beauty:
Toss	microgreens	into	your	salads. Add	them	to	wraps	and	veggie	burgers	rather	than	regular	lettuce. Top	soups	and	just	about	any	entrée	you	serve	with	them,	right	before
serving. Blend	a	quarter	or	half	cup	or	so	into	your	Glowing	Green	Smoothies! ALOE	VERA	JUICE
New	York	City’s	
Memorial	Sloan	Kettering	Cancer	Center	has	studied	aloe,
including	the	plant’s	extracted	juice,	for	potential	effects	on	dry	skin,	psoriasis,
and	other	skin	issues,	along	with	internal	issues	like	
constipation	and	diabetes. 8
The	center	also	notes	studies	indicating	aloe’s	potential	anti-inflammatory	and
antioxidant	effects. Aloe	vera	juice	is	quite	different	from	topical	gel	versions,
so	make	sure	the	label	specifies	use	as	a	dietary	supplement	or	juice. Some	side
effects	have	been	reported,	such	as	gastrointestinal	upset	with	long-term
consumption,	so,	as	with	any	new	supplement	or	food	you	are	unsure	of,	be
sure	to	check	with	your	doctor	first. Incorporating	aloe	vera	juice	for	beauty:
Dilute	it	into	water	along	with	some	freshly	squeezed	lemon	and	sip. Add	small	amounts	of	it	into	smoothies. MACA	ROOTPacked	with	minerals	such	as	calcium	and	magnesium,	B	vitamins,	enzymes,
and	all	of	the	essential	amino	
acids,	maca	is	a	Peruvian	root	that	has	been	used
for	more	than	2,000	years. It	can	help	balance	hormones	and	stimulate	and
nourish	the	hypothalamus	and	pituitary	glands	(the	“master	glands”	of	the
body),	bringing	beautiful	balance	throughout	your	entire	system. Working	as	an
adaptogen,	maca	is	a	“responsive”	food	that	helps	regulate	the	production	of
your	hormones	downward	or	upward,	depending	on	your	body’s	individual
needs. Hormones	are	important	for	so	many	things	in	your	body,	including
your	mood	and	tissue	function. Balancing	them	is	crucial	for	your	overall
beauty. Maca	has	anecdotally	been	known	to	help	improve	skin,	increase
fertility,	and	even	help	with	premenstrual	syndrome	(PMS)	symptoms	and
libido. Start	with	½	teaspoon	or	less	to	see	how	your	body	reacts	to	maca	if	you
are	new	to	it,	working	up	to	1	teaspoon	or	more	over	the	next	few	weeks. Incorporating	maca	for	beauty:
Enjoy	a	delicious	smoothie	of	maca	blended	with	banana	and	almond	milk
or	coconut	water. Stir	into	your	herbal	teas. Sprinkle	over	oatmeal. EDIBLE	WEEDS
Believe	it	or	not,	weeds	can	help	you	look	and	feel	more	beautiful. They	are	the
perfect	demonstration	of	the	abundance	of	nature’s	beauty	foods:	they	literally
are	everywhere	you	turn.
Radical_Beauty_from_the_inside_out_by_Deepak_Chopra.txt
Summarize the following text section accurately and concisely. Maintain specific details and numerical information, and use anti-repetition mechanisms:

        You	can	balance	complex	carb
portion	sizes	by	loading	up	on	salads	and	nonstarch	veggies	alongside	them,
but	the	following	are	important	energy	and	beauty	foods	with	many	different
beautifying	and	health	benefits:
•
Starchy	vegetables:	tubers	such	as	sweet	potatoes,	yams,	winter	squashes	of	all
kinds,	pumpkins
•
Beans	and	legumes	(soaked	overnight)
•
Whole,	unrefined,	and	
gluten-free	grains	such	as	brown	rice,	millet,
buckwheat	(handled	in	a	gluten-free	facility),	oats	and	quinoa	(As	discussed
previously,	gluten	can	be	difficult	to	digest	for	many. ) WHAT	ABOUT	
FRUIT. Whole	fruits	contain	a	mixture	of	complex	and	
simple	carbohydrates. Fruit	is	one	of
the	most	beautifying	foods	of	all,	a	crowning	glory	of	nature. Clearly	not	refined	or
processed	but	grown	on	trees,	fruit	comes	to	us	in	a	complete	nutritional	package
of	vitamins,	antioxidants,	minerals,	fiber,	and	so	much	more. If	you	eat	fruit	in	its
whole	form,	the	natural	fiber	in	the	fruit	helps	to	slow	down	the	digestion	of	the
sugar. It	would	be	a	huge	beauty	mistake	to	completely	avoid	fruit	for	fear	of	its	sugar. It’s	grown	in	nature,	and	a	fundamental	Radical	Beauty	belief	is	that	if	you	align
yourself	with	and	eat	closer	to	nature,	you	will	experience	more	of	your	natural
beauty. Information	on	the	
Harvard	Health	Publications	site	references	the	work	by
Robert	H. Lustig,	an	obesity	specialist	at	the	University	of	
California,	San	Francisco. Lustig	asserts	that	the	fructose	that	occurs	in	smaller	quantities	naturally	in	fruits
is	not	harmful,	because	one	also	gets	the	fiber	from	the	fruit,	which	“affects	the
biochemical	outcome. ”
26
As	you	work	on	balancing	your	diet,	you	will	find	that	you	crave	fewer	junky	and
refined	sugars	and	foods. The	fruit	you	eat	will	largely	replace	those	foods	and
satisfy	your	natural	cravings	for	sweets. The	high	amounts	of	vitamin	C,
antioxidants,	and	countless	other	phytonutrients	in	the	fruit	(many	of	which	haven’t
even	been	identified	yet)	outweigh	its	sugar. Some	say	that	all	sugar	is	the	same	in	the	body,	but	that	is	not	true	if	you	look	at
it	from	the	holistic	perspective	of	the	overall	impact	of	a	given	food	you	eat. Fruit
has	so	many	fantastic	beauty	benefits;	you	can’t	just	take	the	reductionist
approach	and	compare	it	to	table	sugar. It’s	best	to	eat	fruit	alone	and	on	an
empty	stomach	to	help	it	digest	completely	and	easily. This	also	tends	to	reduce
bloating. If	you	have	blood	sugar	issues	(such	as	diabetes)	or	a	candida	imbalance	issue,
then	you	need	to	lay	off	fruit,	with	the	possible	exception	(if	permitted	by	your
doctor)	of	non-sweet	fruits,	such	as	lemons	and	cucumbers,	and	sour	fruits,	such	as
cranberries	and	green	apples	(which	are	low	in	sugar),	until	you	work	toward	a
healthier	balance. But	a	healthy	body	will	be	better	able	to	handle	natural	foods,
which	very	much	include	the	peak	of	nature’s	beauty,	the	fruit. 3. Fiber
These	indigestible	carbohydrates	are	not	broken	down	finely	enough	for	your
body	to	absorb	them,	and	therefore	are	not	a	source	of	energy	or	calories. But
fiber,	as	we	discussed	on	
this	page
–
this	page
,	is	still	important	to	your	daily	diet,
as	it	lets	you	feel	full	and	satisfied,	helps	you	to	sustain	energy,	and	has
stabilizing	effects. Besides,	fiber	from	veggies	and	fruit,	green	smoothies	and
oatmeal,	for	example,	is	extremely	important	for	beauty	because	of	its	ability	to
help	sweep	out	toxins. It’s	an	amazing	natural	cleanser	that	forces	wastes	and
toxins	to	keep	moving	along	so	that	your	true	beauty	can	shine	through. Finding	the	Balance
So	how	many	carbohydrates	should	you	eat. Balance	it	out. As	a	general	ratio,
50	to	70	percent	of	your	diet	can	be	made	up	from	beauty	carbohydrates,	which
include	complex	carbohydrates,	vegetables,	legumes	(including	beans,	chickpeas,
and	lentils),	and	fruits. As	with	fat,	customize	this	percentage	to	the	right
amount	for	
your
	body. Refined	carbs	don’t	have	a	place	in	this	ratio. As	with
fat,	experiment	and	see	what	works	best	for	you	and	your	body	type	and
constitution. Eat	unlimited	veggies,	especially	green	veggies,	throughout	the
day. You	can	have	them	in	salads,	green	smoothies,	steamed,	or	lightly	sautéed. Starchy	root	vegetables	also	digest	well	and	can	be	paired	with	greens	and	other
nonstarchy	veggies. Beans	and	grains	don’t	have	to	be	everyday	foods	(although
some	
cultures	and	people	do	great	consuming	them	on	a	daily	basis),	but	they
can	be	worked	into	your	weekly	rotation	a	few	times	a	week	at	around	one	cup
(cooked)	or	more,	depending	on	your	constitution,	activity	levels,	and	how	you
deal	with	digesting	certain	foods. Pay	attention	to	your	own	body’s	needs	and
how	you	feel. Your	body	is	unique	to	you. PROTEINProtein	is	made	of	amino	acids,	the	building	blocks	of	every	cell. Amino	acids
are	found	in	all	natural	foods	in	varying	amounts,	from	romaine	lettuce	to	kale
to	almonds. Amino	acids	are	like	alphabet	blocks;	they	can	be	combined	from
smaller	units	into	whole	proteins,	like	letters	being	combined	to	form	whole
words. Therefore,	a	totally	vegetarian	or	vegan	diet,	by	combining	amino	acid
groups,	can	achieve	the	full	complement	of	proteins	needed	for	health	and
beauty. Because	protein	isn’t	used	for	energy	by	the	body,	we	need	much	less	of	it
than	people	believe	when	they	consume	
steaks	and	burgers. Only	a	few	ounces
are	really	needed;	there	isn’t	much	protein	deficiency	today	in	developed
societies	except	among	the	very	poor	and	malnourished. If	your	diet	contains
enough	calories,	it	will	be	virtually	impossible	not	to	get	enough	protein,	even
without	trying. The	old	belief	that	vegetarianism	was	dangerous	because	of
protein	deficiency	was	never	true. There	are	no	innate	drawbacks	to	a	plant-
based	diet. The	most	complete	protein	source	in	the	vegetable	kingdom	is	
soy,	and	for
decades	soy	burgers,	tofu,	and	soy-based	supplements	and	bars	were	a	mainstay
of	vegetarian	diets,	not	to	mention	traditional	regular	diets	in	
China	and	
Japan. But	current	research	casts	doubt	on	consuming	excessive	amounts	of	soy	as	a
major	part	of	our	diet,	with	the	risk	of	genetically	modified	soy	and
inflammation	being	the	most	recent	concerns	(but	as	mentioned	on	
this	page
,
organic	forms	of	fermented	soy,	such	
as	
tempeh,	natto,	and	miso,	are	easier-to-
digest	options	that	can	be	worked	into	your	diet	in	moderation	if	you	don’t
have	a	soy	allergy). But	virtually	all	foods	contain	varying	levels	of	protein,	and
you	can	get	a	hefty	amount	on	a	plant-based	diet. For	instance,	a	cup	of	cooked
lentils	has	around	18	grams	of	protein,	and	a	cup	of	cooked	spinach	has	around
5	grams	of	plant	protein. Brussels	sprouts,	mushrooms—you	name	it—all	whole
foods	contain	protein-building	amino	acids	that	are	easily	assimilated	into	your
body. (Long	before	amino	acid	combining	became	scientific,	traditional	diets
delivered	
complete	proteins	by	serving	grains	and	legumes	together,	the	classic
combination	of	rice	and	beans	or	rice	and	lentils	that	is	still	the	staple	for
billions	of	people	around	the	world. ) WHAT	ABOUT	THE	PALEOLITHIC	(CAVE	MAN)	DIET. One	of	the	newer	iterations	of	the	high	protein	/	low	carb	diet	is	the	so-called	
Paleo
diet,	which	was	first	outlined	by	
Loren	Cordain,	an	exercise	physiology	professor	at
Colorado	State	University. The	views	of	this	plan	are	founded	on	the	extremely
hypothetical	habits	of	the	
Paleolithic	(Stone	Age)	people	and	modern-day	hunter-
gatherers,	which	he	suggested	could	be	studied	to	make	assumptions	about	the
dietary	habits	of	those	in	Paleo	times. 27
	But	as	pointed	out	by	
T. Colin	Campbell,PhD,	in	his	book	
The	Low-Carb	Fraud
,	Cordain	“confesses	in	several	places	in	his
research	papers
28
	that	estimates	of	dietary	intakes	in	both	of	these	groups	are
‘subjective	in	nature’
 
”	and	furthermore	“acknowledges	that	‘scores’	attempting	to
rate	these	presumed	intakes	from	a	very	large	compendium	of	862	of	the	world’s
societies	are	‘not	precise. ’
 
”
29
	Cordain	notes	that	the	true	“hunter-gatherer	way	of
life,”	devoid	of	Western	influence,	is	“now	probably	extinct. ”
30
Historically,	anthropologists	reached	a	consensus	that	only	about	33	percent	of
the	foods	consumed	by	hunter-gatherer	societies	were	animal	based. 31
	But	in
2000,	Cordain	added	a	larger	number	of	societies	and	changed	some	of	the
definitions,	leading	to	a	much	higher	estimate	that	about	66	to	75	percent	of	these
“Paleo”	diets	were	made	up	of	animal	foods. 32
	Scientific	literature	and
anthropologists	have	challenged	Cordain’s	conjectures,	including	anthropologist
Katharine	Milton,	who	asserts	that	Cordain’s	assumption	that	modern	hunter-
gatherers	are	representative	of	Paleolithic	hunter-gatherers	is	a	stretch. 33
Plant	foods	leave	little	or	no	traces	in	archaeological	remains,	making	it	hard	to
accurately	assess	ancient	dietary	habits,	if	we	did	want	to	use	that	as	a	guide	for
our	modern-day	diet. But	we	can	see	with	certainty	that	we	share	a	very	similar
gut	anatomy	(simple	acid	stomach,	a	small	cecum,	a	small	intestine,	and	a	distinctly
sacculated	colon),	as	well	as	a	lack	of	anatomical	tools	(sharp	fangs,	claws)	to	kill
and	eat	larger	animals,	with	our	nearest	genetic	relatives,	chimpanzees. Looking	at
their	natural	diet	reveals	that	chimpanzees	are	largely	plant	eaters,	and	may	only
get	upward	of	4	to	6	percent	of	their	diet	from	animal-based	foods	in	the	form	of
ants	and	termites. 34
Assumptions	and	highly	conjectural	“evidence”	from	ancient	history	should	not	be
used	to	assert	the	guidelines	of	eating	such	a	high	protein	and	high	
fat	diet	today
(30	to	50	percent	of	each). Superior	research	directly	refutes	the	high	levels	of
protein	and	fat	pushed	by	high	protein	diets	such	as	the	Paleo. For	instance,	it	has
been	widely	established	that	when	diet	and	disease	correlations	for	different
populations	are	compared,	diets	like	Paleo	that	are	rich	in	fat	and	animal	protein
correlate	strongly	with	higher	rates	of	
heart	disease	and	breast,	colon,	and
prostate	
cancer,
35
	to	name	only	a	few	major	health	conditions. Eating	a	largely	(or
all)	plant-based	diet	that	is	lower	in	animal	protein	has	been	shown	to	prevent	and
even	reverse	such	serious	illnesses	as	certain	cancers,
36
,
37
	heart	disease,
38
	and
diabetes. 39
	And	that	is	truly	a	beautiful	thing. So	far,	protein	is	the	one	macronutrient	that	has	never	been	demonized	in
mainstream	diets,	though	you	will	find	evidence	against	overconsumption	of
protein	in	movements	instigated	by	the	
China	Study	and	other	research. The
China	Study	was	headed	by	Dr. T. Colin	Campbell,	professor	emeritus	in	the
Division	of	Nutritional	Sciences	at	Cornell	University,	and	was	funded	by	such
prestigious	organizations	as	the	
National	Institutes	of	Health,	the	
American
Cancer	Society,	and	the	
American	Institute	for	Cancer	Research. It	found
strong	evidence	of	the	diet’s	role	in	cancer	growth	and	a	correlation	between
high	protein	intake	and	cancer	growth. 40
Unfortunately,	what	we	see	today,	especially	in	modern	Westernized	societiesand	in	big	cities	in	many	parts	of	the	world,	is	a	huge	overconsumption	of
protein. This	is	the	result	of	both	larger	portion	sizes	and	more	frequent
consumption	of	animal	proteins,	which	is	a	dangerous	shift. Studies	in
Tunisia,
41
	
Beijing,
42
	and	
Sweden
43
	have	shown	that	as	traditional	diets	rich	in
plant	foods	started	shifting	to	incorporate	more	animal	foods,	there	has	been	a
rise	in	heart	attacks	and	cardiovascular-related	deaths. Remember	that	our
cardiovascular	system	is	one	of	our	circulatory	systems,	and	optimal	circulation
is	a	key	contributor	to	health	as	well	as	your	highest	beauty. A	recent	study
found	that	those	who	ate	high	protein	diets	were	75	percent	more	likely	to	die
from	
any
	cause,
44
	and	the	recommendations	arising	from	the	study,	namely	to
reduce	animal	proteins	and	consume	more	plant	foods,	were	in	keeping	with
the	protein	consumption	recommendations	from	the	
World	Health
Organization	and	the	
Institute	of	Medicine. Excessive	protein	puts	a	heavy	burden	on	digestion,	as	digesting	protein	is
energy	exhaustive	and	requires	a	great	deal	of	enzymes. It	is	especially	taxing	on
your	liver	and	kidneys,	which	have	a	limited	capacity	to	expel	uric	acid. This
leads	to	an	increased	possibility	of	an	accumulation	of	uric	acid	in	the	body. High	protein	foods	are	also	high	in	purines,	which	are	broken	down	into	uric
acid. Elevated	levels	of	uric	acid	in	the	bloodstream	may	lead	to	needlelike	uric
acid	crystals	in	joints,	with	gout	as	the	painful	outcome. In	addition,	kidney
stones	are	more	likely	to	form	in	someone	on	a	high	protein	diet. Because	diets
that	are	excessively	high	in	protein	are	acid	forming	after	the	protein	is
metabolized,	they	can	lead	to	loss	of	calcium,	as	it	is	leached	out	of	your	bones
and	excreted	through	your	body	by	urinary	calcium	excretion. Eating	such	high
levels	of	protein,	which	is	dense	in	various	
fats	and	cholesterol	and	takes	a	lot
of	energy	to	break	down,	also	increases	the	risk	of	circulatory	issues,	which	can
hamper	beauty. The	percentage	of	protein	in	your	diet	should	range	from	10	to
20	percent. Again,	you	may	have	been	trained	to	believe	that	you	need	more,
but	experiment	with	your	own	body	and	try	staying	within	this	range,	noticing
how	your	energy	and	beauty	blossom. And	later	on,	in	
Pillar	5
,	Beautiful
Movement	(
this	page
),	we	will	discuss	in	much	more	detail	the	specific	protein
needs	to	optimize	your	workouts	and	develop	muscle	tone. Your	body	recycles	proteins,	meaning	that	you	don’t	have	to	ingest	complete
proteins	at	every	meal. 45
	By	virtue	of	getting	enough	calories	and	eating	a	wide
variety	of	nutrient-dense	whole	foods,	you	
will
	get	enough	protein. Remember,
the	goal	here	is	balance. You	can	enjoy	some	animal	protein	if	you	choose,	but
try	to	have	more	plant-based	meals,	which	will	provide	you	with	plenty	of
protein	but	with	less	of	a	digestive	burden	and	fewer	by-products. Make	it	yourgoal	to	limit	animal	protein	to	a	few	times	a	week	or,	at	the	most,	once	a	day	to
achieve	Radical	Beauty. Let	your	beauty	shine	forth	with	lots	of	nourishing,
beautifying	plant-based	meals	and	foods. Here	are	some	great	plant-based
sources	of	protein:
•
Spirulina
•
Hemp	seeds	and	hemp	protein	powders
•
Chia,	sunflower,	and	other	seeds
•
Almonds	and	other	nuts
•
Green	veggies	(These	have	a	surprising	amount	of	protein,	so	keep	having
your	Glowing	Green	Smoothie;	see	recipe	on	
this	page. ) •
Lentils	and	beans,	soaked	overnight	for	better	digestion
•
Quinoa,	millet,	teff,	and	other	gluten-free	grains
•
Tempeh	(a	fermented,	easier-to-digest	form	of	tofu,	which	can	be	sourced
organic	and	plain,	and	is	relatively	free	from	additives,	unlike	fake	
meat
products	that	mock	a	type	of	animal	food)
•
Mushrooms,	Brussels	sprouts,	and	other	whole	veggies
•
Vegan	protein	powders
STEAK	VS. CIGARETTES
We	are	well	aware	that	millions	of	people	are	attracted	to	popular	high	protein	/
high-
fat	diets,	especially	the	
Atkins	diet,	which	advocates	weight	loss	through	the
total	elimination	of	all	sugar	and	carbohydrate	foods	and	a	reliance	on	butter,
cheese,	eggs,	poultry,	meat,	and	fish. Paleo	is	a	newer	high	protein	iteration,	albeit
without	dairy. While	the	human	body	can	adapt	to	the	special	process	(known	as
ketosis)	that	turns	protein	and	fat	into	blood	sugar,	the	bald	fact	is	that	our
ancestors	didn’t	
evolve	on	such	an	extreme	diet. Compared	with	us,	they	actually
ate	more	nuts,	fruits,	berries,	and	vegetables	than	we	do,	and	always	in	a	whole,
ripe	form. It’s	remarkable	that	the	human	body	can	get	its	needed	blood	sugar
(glucose)	the	fast,	normal	way,	by	eating	natural	sugars	and	carbohydrates,	which
quickly	break	down	into	glucose,	or	the	roundabout	way,	by	using	extra	calories	to
break	down	fats	and	proteins,	the	macronutrients	that	normally	are	stored	and
employed	for	cell	building. The	roundabout	way,	or	ketosis,	leads	to	weight	loss	thanks	to	the	extra	calories
it	burns,	but	there	are	no	holistic	studies	that	tell	us	the	overall	health	effect	of	such
a	diet	when	practiced	for	years	at	a	time	by	adults	who	might	have	all	kinds	of
potential	disease	risks. Furthermore,	as	mentioned	previously,	the	buildup	of
ketones	can	cause	an	imbalance	that	leads	to	excessive	acid	production,
46
	which
can	bring	about	acidosis	in	your	body	and	quicken	aging. No	extreme	diet,	especially	one	that	excludes	an	entire	macronutrient,	is	part	ofRadical	Beauty. While	these	diets	may	be	effective	in	helping	you	lose	weight,	at
least	in	the	short-term,	the	overall	effect	of	eating	steak	is	to	deposit	toxins	from
the	meat	itself—especially	if	it	was	raised	under	current	artificial,	antibiotic-laced,
hormone-enhanced	conditions—as	well	as	acidic	metabolic	by-products	into	your
body. This	isn’t	the	direction	you	want	your	body,	or	your	diet,	to	go	in. The	way	you	cook	your	meat	can	make	it	even	more	toxic. Grilling	and	barbecuing
involve	converting	(burning)	animal	fats	into	worrisome	chemical	residues. The
amount	of	benzo[a]pyrene,	a	
cancer-stimulating	agent,	in	barbecued	meat	has
been	pinpointed	in	studies	to	be	around	4	nanograms	(ng)	per	gram	(g),
47
	while	the
content	of	the	benzo[a]pyrene	of	
cigarettes	is	estimated	to	be	between	4	and	30
ng	per	gram. 48
	In	restaurants,	the	average	steak	size	is	8	ounces	(250	g). This
means	that	eating	a	steak	could	be	the	carcinogenic	equivalent	of	
smoking	33	to
250	cigarettes	(depending	on	the	exact	cigarette). Research	reported	in	the	
Proceedings	of	the	National	Academy	of	Sciences
shows	that	advanced	glycation	end	products,	or	AGEs	(what	a	fitting	acronym. ),
occur	naturally	in	our	body	in	low	levels	but	are	present	in	high	levels	in	heated
animal	products,	such	as	grilled	or	broiled	meats. 49
	Such	AGEs	can	cause	damage
to	your	brain
50
	and	destroy	your	collagen	and	elastin,	which	is	needed	to	help	keep
your	skin	spongy	and	resilient. When	your	skin	is	damaged	due	to	AGEs,	it	ages	and
wrinkles	faster. Think	of	a	Thanksgiving	turkey	after	it’s	been	broiled	for	a	while	in
the	oven. It’s	withered	to	a	crisp,	which	is	obviously	
not
	the	kind	of	skin	you’d	like	to
have. A	study	in	the	journal	
Cell	Metabolism
	found	that	a	person	with	high	animal-
protein	consumption	(over	20	percent	of	calories	coming	from	meat)	is	four	times
more	likely	to	die	from	
cancer,	which	is	a	similar	rate	as	
cigarette	
smoking. 51
	The
same	study	found	that	high	protein	consumption	led	to	an	increased	risk	of
diabetes	and	overall	mortality,	and	that	proteins	derived	from	plant	
foods	were
associated	with	lower	mortality	levels	than	animal-derived	proteins. 52
	A
contributing	factor	might	be	the	heterocyclic	amines	(HCAs)	that	are	produced
during	the	cooking	of	meat,	which	might	be	carcinogenic,
53
	as	well	as	the
carcinogenic	compounds	nitrosamines,	which	are	present	in	processed	meats
54
(yes,	you	read	that	right,	carcinogenic	compounds	in	foods	you	might	find	at	your
local	deli	or	market). Yet	cooking	meat	at	higher	temperatures,	even	if	the	meat	is
organic	or	nonpreserved,	can	still	increase	nitrosamine	formation. 55
You	don’t	have	to	become	a	vegan	if	you	choose	not	to	be	at	this	time	in	order	to
achieve	Radical	Beauty,	but	don’t	overdo	the	red	meat	and	steak	either. Choose
more	beautifying,	whole-food,	plant-based	meals. Limit	red	meat	eating	to	only
occasionally—a	few	times	a	month	at	the	very	most—and	choose	organic	meat	on
those	occasions	when	you	do	want	to	eat	it. SHIFT	4:
Feel	a	Connection	to	Your	
Food
It’s	easy	for	all	of	us	just	to	stuff	food	into	our	mouths,	enjoy	the	temporary
taste,	and	not	really	think	about	what	goes	on	after	that. Out	of	sight,	out	of
mind,	right. But	this	approach	will	not	help	you	reach	your	goal	of	building
your	Radical	Beauty. In	order	to	do	that,	you	need	to	be	able	to	connect	with
what	you	are	eating	and	become	conscious	of	how	what	you	are	eating	makes
you	feel,	both	in	the	short-	and	long-term. A	good	place	to	start	is	by	
connecting	visually	to	what	is	taking	place	when
you	eat,	beyond	what	you	can	see	with	your	eyes. In	other	words,	try	visualizing
what	you	know	is	taking	place	without	literally	seeing	it	and	connecting	that	to
the	experience	in	your	body,	which	you	cannot	help	but	feel. Try	this	now. Think	of	your	last	food	binge—maybe	on	a	“cheat”	day,	while	on	vacation,	or
when	out	with	your	friends. It	can	be	any	time	you	decided	to	just	let	loose	and
eat	that	pizza	or	ice	cream	or	french	fries	followed	by	a	cupcake	or	donut. Maybe	it	was	on	that	hungover	Sunday	when	you	dug	into	the	third	serving	of
macaroni	and	cheese	that	you	knew	you	really	shouldn’t	have	but	were	craving
so	badly	(and	you	felt	so	crappy	you	didn’t	put	up	much	of	a	defense). Imagine
how	the	particular	foods	you	indulged	in	tasted,	felt,	and	looked. Now	try	taking	the	
visualization	internally,	imagining	what	is	going	on	in
your	stomach	after	you	binged. Picture	your	stomach	expanding	outward,
trying	to	contend	with	the	heavy	digestive	load	you	just	burdened	it	with. Imagine	a	churning	volcano. Now	create	the	image	of	congestive	toxicity	and
envision	it	building	up	on	the	insides	of	your	gut. Next,	visualize	inflammation	striking	your	cells,	causing	friction	and
disharmonious	aggravation. Think	about	diminished	circulation	throughout
your	body,	the	growth	of	the	toxins,	nutrients	passing	through	but	not	being
absorbed,	your	cells	suffering,	and	ultimately	your	skin	getting	duller	and
wrinkling	like	a	raisin. Sit	with	that	for	a	moment,	and	internalize	these	images
and	imagined	
feeling	of	your	digestive	distress. Compare	these	feelings	to	the
physical	sensations	you’ve	felt	in	your	body	when	indulging	in	a	binge. The	purpose	of	this	exercise	is	not	to	make	you	feel	horrible	or	to	picture
disturbing	images	for	no	reason. It	is	to	help	foster	a	deeper	mindfulness	of	just
how	much	the	food	you	are	eating	impacts	your	body,	your	energy,	and	your
beauty. Now	visualize	eating	something	healthy. Imagine	eating	a	delicious	all-
vegetable	ginger-squash	soup,	for	example. The	food	feels	warming	as	it	goes	in,
and	it	feels	grounding	and	filling	in	your	stomach,	but	you	don’t	feel	overly
stuffed. Think	of	this	food	going	into	your	gut	and	various	nutrients	flowing
into	your	bloodstream	and	circulating	all	around	your	body	in	a	clear,	healthy
stream. Your	skin	is	radiant	and	glowing,	and	you	finish	eating	feeling	great. When	you	decide	what	to	eat,	it’s	inevitable	that	sometimes	you’ll	make	a
less-than-ideal	choice. This	is	perfectly	fine. You	are	not	meant	to	be	perfect. But	try	to	keep	this	imagery	stored	somewhere	in	your	mind	so	the	next	time
you	are	struggling	with	a	food	option	on	a	menu	or	on	the	brink	of	going	from
a	little	treat	to	a	full	binge,	you	can	pull	this	imagery	back	into	the	forefront	of
your	mind. Hopefully	this	consciousness-building	exercise	(which	can	be	done
in	as	little	as	a	few	seconds)	will	pull	you	back	to	this	side	of	whole,	beauty-
nourishing	foods	so	that	you	can	make	the	better	choice	more	often. Nourish	Yourself	As	No	One	Else	Can
Most	people	feel	healthier	and	more	connected	to	their	food	and	energy	when
they	cook	most	of	their	meals	themselves. It’s	also	great	from	a	beauty
perspective,	because	cooking	your	own	meals	puts	you	in	control	of	the	oils	and
other	ingredients	that	you	consume. You	can	be	sure	to	use	beauty-building
organic	produce	and	cook	with	coconut	oil,	non-irradiated	spices,	and	fresh
herbs. No	matter	what	you	choose,	you	always	know	the	source	of	your	food
when	you	cook	for	yourself. This	certainly	does	not	have	to	be	elaborate	or	take	up	copious	amounts	of
time. Home-cooked	meals	can	be	simple,	and	it’s	easy	to	rotate	certain	dishes
you	feel	comfortable	with	over	and	over	again,	mixing	and	matching	different
vegetables	and	ingredients. Eating	out	can	be	social,	celebratory,	and	a	lot	of
fun,	but	it	doesn’t	have	to	be	your	norm. Save	it	for	special	occasions,	or	at	least
try	to	
shift	into	eating	out	less	and	having	more	meals	at	home,	and	you	will
feel	more	grounded	and	empowered	not	only	with	your	diet	but	perhaps	your
whole	life. Radical	Beauty	Healthy	Cooking	
Time-SaversAt	this	point,	you	may	be	feeling	really	inspired	by	all	this	information	about
how	to	make	big	shifts	in	your	life. There	truly	is	so	much	you	can	do	to	eat
your	way	to	a	fuller	expression	of	your	natural	beauty. And	it’s	understandably
thrilling,	but	then	a	passing	dark	thought	may	cloud	your	excitement:	how	are
you	actually	going	to	have	time	to	eat	healthfully. You	might	feel	as	if	you
already	don’t	have	enough	time	to	jam	all	your	professional	and	personal	duties
into	your	schedule,	so	how	are	you	going	to	possibly	add	the	further	element	of
eating	for	Radical	Beauty	into	the	mix. Don’t	worry. You	will	not	have	to	spend	much	more	time	preparing	food	to
make	these	dietary	shifts,	but	you	will	have	to	be	a	little	bit	strategic	and	take
some	time	to	plan	ahead. Actually,	the	time	you	use	to	buy	or	make	things	in
bulk	and	prep	more	at	home	instead	of	always	running	out	to	restaurants	and
take-out	joints	may	actually	help	you	save	more	time	overall. This	is	especially
true	as	you	get	more	comfortable	with	simpler	staple	dishes	and	strategies. Here	are	some	great	time-saving	tricks	to	get	you	on	your	way	to	eating	for
Radical	Beauty. BAKE	
ROOT	VEGETABLES
As	soon	as	you	get	home	from	work,	turn	on	the	oven	and	throw	some	whole
winter	squash	or	sweet	potatoes	on	a	pan. Yes,	that’s	right—whole. You	can	prick
some	slits	in	them	with	a	knife,	but	don’t	struggle	with	breaking	down	a	super-
tough	raw	squash;	it	simply	takes	too	much	energy. Throwing	these	rock-hard
root	veggies	into	the	oven	whole	is	going	to	save	you	a	lot	of	precious	time	that
you	would	otherwise	spend	trying	to	cut	them	up. Let	them	soften	up	while	you
change,	relax,	and	catch	up	with	your	spouse	and	your	kids,	or	simply	chill	out. After	45	minutes	or	so,	take	them	out	of	the	oven,	cube	or	slice	them,	and
either	sauté	them	with	a	little	coconut	oil	or	let	them	bake	a	bit	longer. Sprinkle
them	
with	simple	seasonings	like	paprika,	turmeric,	and	a	pinch	of	sea	salt,	and
eat	them	over	a	salad	or	with	some	other	veggies	or	greens. Super	easy	and
delicious. The	key	is	to	let	your	oven	work	for	you	while	you	are	getting	your
post-work	relaxation	in. KEEP	ORGANIC	
TEMPEH	ON	HAND
This	is	the	equivalent	of	a	fast-food	health	meal. It’s	hearty,	protein	dense,	and
fermented	so	it	tends	to	digest	better	than	other	
soy	products. Plus,	the
fermentation	is	believed	to	deactivate	some	of	the	potentially	less-than-great
features	of	soy	products,	including	digestive	difficulties. And	the	key	feature:
speed. Open	up	a	package	of	tempeh,	cut	it	into	squares	or	strips,	heat	it	up	in	a
pan,	and	you’re	good	to	go. Eat	it	either	with	some	lightly	cooked	veggies,	likezucchini	or	broccoli,	or	on	top	of	a	leafy,	green	salad. Play	around	with	spices
and	flavorings. Tempeh	goes	well	with	everything	from	tamari	to	cayenne	and
paprika,	cumin,	or	even	marinara	sauce. You	can	literally	make	this	meal	in	less
than	5	minutes. TRY	AN	EVENING	SMOOTHIE
If	you	get	home	late	and	are	exhausted,	you	can	always	make	a	simple	smoothie
for	dinner	that’s	loaded	with	beauty	nutrition. It	doesn’t	get	much	easier	than
that,	and	if	you	have	a	
Vitamix,	cleanup	only	takes	a	few	minutes. Eating	late	at
night,	especially	when	you’re	exhausted,	isn’t	great	for	digesting	heavier	foods,
anyway. Smoothies	are	great	for	these	times	because	they	are	blended	and	easy
to	digest. With	the	ingredients	already	broken	down,	it’s	brilliantly	simple	for
your	system	to	absorb	the	nutrition. You	can	bulk	up	a	smoothie	to	make	it	feel
satisfying	in	the	evening	by	using	almond	milk	as	the	base. Other	great
smoothie	ingredients	to	stock	at	home	include	bananas,	coconut	water,	maca,
spirulina,	bee	pollen,	stevia,	vanilla	extract,	sprouted	plant-based	protein
powder,	cinnamon,	raw	cacao,	and	acai. MAKE	A	
ONE-POT	MEAL
One-pot	cooking	is	popular	in	many	parts	of	the	world,	and	with	good	reason. If	you	make	a	soup	or	a	stew,	you	can	throw	everything	into	the	pot	(you	can
even	get	your	kids	to	help	you. ) and	go	do	other	things	(change	after	a	long	day,
help	your	kids	with	their	homework,	talk	with	a	friend	on	the	phone,	and	so
on). Secondly,	cooking	this	way	instead	of	boiling	ingredients	and	then
throwing	out	the	water	means	that	the	liquid	in	your	soup	or	stew	will	retain
the	nutrition	of	the	foods. Make	your	own	vegetable	broth	in	big	batches	or
buy	an	organic	variety	from	the	market. When	you	get	home	or	when	you	want
an	easy	meal,	heat	the	vegetable	broth	on	the	stove	and	throw	in	various
veggies,	lentils,	or	even	beans	(from	cartons	if	you	are	in	a	rush)	for	an	easy,
nutritious,	and	family-friendly	meal. Try	pureeing	everything	if	you	like	a
smoother	soup. You	can	even	add	brown	rice	or	quinoa	to	stews,	and	toast	up
some	gluten-free	or	
whole-grain	bread	for	extra-hungry	kids	and	teenagers	to
dip	into	their	stew. Invest	in	a	large,	good-quality	soup	pot,	and	it	will	be	a	great
friend	to	you	for	years	to	come. TURN	YOUR	
FREEZER	INTO	YOUR	LIFE	RAFT
When	you	do	have	time	to	cook,	make	extra	and	freeze	portion	sizes	in
bisphenol	A	(BPA)–free	containers	(a	chemical	believed	to	potentially	cause
hormonal,	developmental,	and	brain	issues,	among	other	health	concerns). Youcan	freeze	anything	from	gluten-free	lasagna	to	soups,	bananas,	and	even	dark
chocolate. (Sweet-tooth	emergencies	are	still	emergencies. ) When	you	get	busy,
you	can	rest	assured	that	not	only	won’t	you	starve,	you	also	won’t	have	to
resort	to	Taco	Bell	or	the	equivalent	fast-and-easy	but	incredibly	beauty-busting
option	nearby. This	is	especially	great	if	you	have	an	erratic	schedule	that
doesn’t	always	allow	for	regular	grocery	shopping. You	can	grab	something	to
thaw	out	in	the	morning	before	leaving	for	work,	or	stick	the	container	in	a	pot
of	hot	water	when	you	get	home	if	you	forgot. Either	way,	nutritious	food	that
you	made	yourself	is	on	the	way. BUY	ITEMS	IN	
BULK
If	you	can	find	a	great	local	(and	preferably	organic)	market	with	bins,	try	to
buy	large	amounts	of	quinoa,	lentils,	brown	rice,	steel-cut	oats,	and	whatever
other	dried	staples	you	love. Quinoa	is	a	great	one	because	it	is	mineral	and
nutrient	dense,	gluten-free,	and	cooks	up	in	about	12	to	14	minutes. It’s	perfect
for	quick	
meals. Having	these	dried	staples	around	is	great	when	you	are	busy
and	don’t	have	time	to	go	out	and	shop. It’s	ideal	to	soak	them	overnight	or	at
least	during	the	day	if	you	can	throw	them	in	water	on	the	way	to	work. But,
hey,	if	you	forgot	or	are	in	a	real	time	crunch	and	the	choice	is	between
unsoaked	quinoa	and	takeout	made	with	questionable	oils	and	ingredients	you
aren’t	completely	sure	of,	the	quinoa	option	is	the	clear	winner. BE	A	STRATEGIC	VEGGIE	SHOPPER
Food	
shopping	can	take	up	a	lot	of	time. Not	all	of	us	can	do	daily	vegetable
shopping	like	some	lucky	locals	in	the	South	of	France. If	you	can	only	go
grocery	shopping	once	a	week	or	so,	be	sure	to	get	veggies	that	are	heartier	and
can	last	until	the	end	of	the	week. Red/purple	cabbage,	onions,	shallots,	garlic,
root	vegetables	such	as	yams	and	spaghetti	squash,	carrots,	and	radishes	are
great	in	this	regard. Use	up	the	more	perishable	veggies	like	broccoli	or
watercress	earlier	in	the	week. By	being	strategic	with	your	veggies’	timetables,
you	should	be	able	to	enjoy	a	range	of	veggies	over	the	week. MAKE	BIGGER	BATCHES
In	addition	to	freezing	spare	portions	of	entrées,	it’s	also	easier	and	more
convenient	to	make	large	portion	sizes	of	kale	chips,	zucchini	hummus,	and
washed	and	chopped	veggies	that	you	can	chomp	on	and	dip	when	you	get
hungry. Keep	everything	in	airtight	glass	or	BPA-free	containers	in	your	fridge
and	you’ll	have	a	ready	supply	of	beautifying	foods	even	when	you’re	exhausted
or	pressed	for	time. MAKE	A	MASTER	GGS
If	you	are	a	
Glowing	Green	Smoothie	(
this	page
)	drinker,	try	making	a	master
batch	on	Sunday	(or	whatever	day	of	the	week	is	the	easiest	for	you),	keeping
some	portions	out	for	the	next	day	or	so,	and	freezing	portion	sizes	that	you
can	thaw	out	later	in	the	week. This	is	a	great	time-saver	and	ensures	you	are
following	this	all-important	habit	as	much	as	possible. CHOOSING	ORGANIC
Choosing	organic	food	is	also	a	choice	for	your	beauty. Organic	produce	contains
superior	nutrition—more	beneficial	vitamins,	minerals,	essential	
fatty	acids,	and
antioxidants	to	nourish	your	beauty	than	conventional	produce. By	definition,
organic	produce	does	not	include	genetically	modified	organisms	(GMO)	and	is
produced	without	the	use	of	artificial	pesticides,	antibiotics,	synthetic	fertilizers,
and	hormones	that	can	tax	and	age	your	body,	cumulatively	destroying	your
beauty	over	time. Going	organic	is	definitely	worth	the	extra	cost	for	your	health	and	beauty’s	sake. If	budget	is	an	issue,	check	out	the	latest	list	of	the	“
Dirty	Dozen”	from	the
Environmental	Working	Group	to	determine	which	twelve	produce	items	are	the
most	important	to	buy	organic. If	you	can	put	your	budget	toward	organic	versions
of	the	crops	that	are	sprayed	most	often	with	pesticides,	you	can	avoid	a	lot	of
pesticide	contamination. Check	out	local	farmer’s	markets	and	talk	to	local	sources,
which	may	or	may	not	have	organic	certifications	but	still	use	organic	farming
practices. It’s	especially	important	to	buy	organic	meat,	which	we’ll	discuss	more	in	a
moment. It’s	important	to	know	that	the	label	
free-range
	doesn’t	necessarily	mean
organic	or	that	the	animals	were	fed	a	natural-food	diet. Always	look	for	the	term
organic
	or	
organic	and	free-range
	on	the	label. According	to	the	
National	Organic
Program	under	the	United	States	Department	of	Agriculture	(USDA),	to	be	labeled
organic	meat,	the	animals	must	be	
raised	on	certified	organic	land;	fed	organic
feed	without	growth	hormones,	antibiotics,	GM	feed,	or	animal	by-products;	and
can’t	be	grown	using	persistent	pesticides	or	chemical	fertilizers. 1
Don’t	be	fooled	by	the	generic	word	
natural. Natural	foods	are	not	necessarily
organic. They	may	contain	some	organic	ingredients—or	they	may	not. If	you	are
buying	packaged	products,	look	for	the	USDA	
certified	organic
	seal,	which	signifies
that	a	product	contains	at	least	95	percent	organically	grown	ingredients. You	vote
with	your	food	choices. Choosing	organic	for	the	recipes	in	this	book	and	in	general
will	help	increase	the	demand	for	organic. This	will	eventually	help	lower	organic
prices,	support	the	environment,	and	build	and	sustain	your	precious	beauty	and
health. Reality	Check:	You	Eat	What	Your	Food	Eats
The	fact	that	you	ultimately	ingest	whatever	the	
animals	you	eat	ingest	is	an
uncomfortable	reality	for	many	of	us,	but	getting	in	touch	with	your	foodmeans	really	understanding	what	it	is	composed	of	and	facing	the	good,	the
bad,	and	the	ugly. The	harsh	truth	is	that	compounds	in	an	animal’s	diet	
bio-
accumulate
,	meaning	they	become	concentrated	in	the	animal’s	tissues
2
	and	end
up	on	your	fork	whether	you’re	eating	a	piece	of	roast	chicken	or	digging	into	a
steak. Upon	close	examination	of	what	commercially	raised	animals	are	fed,
this	fact	is	not	only	uncomfortable,	it’s	frightening	and	downright	ugly. First	of	all,	if	you	eat	factory-farmed	animals,	which	means	pretty	much	any
animal	product	that	isn’t	labeled	organic	and	grass-fed,	you’re	most	likely
ingesting	genetically	modified	corn	and	soy	along	with	that	seemingly	innocent
grilled	chicken	or	hamburger	at	your	weekend	barbecue. The	United	States
currently	provides	subsidies	to	farmers	who	grow	corn	and	soybeans,	and
currently	around	90	percent	of	these	crops	in	the	United	States	are	now
genetically	modified. Livestock	producers	choose	to	use	corn	and	soy	as	the
basis	of	their	animal	feed	not	only	because	it’s	cheaper	but	also	because	these
foods	help	the	animals	gain	weight	faster. 3
Genetically	modified	crops	weren’t	released	until	1996	and	started	with	soy,
corn,	and	cotton	(cottonseed	oil	is	commonly	used	in	products	like	salad
dressings	and	mayonnaise)	before	spreading	into	other	foods. There	hasn’t	been
enough	time	to	assess	the	full	health	ramifications	for	humans,	but	research	on
the	effects	of	genetically	modified	organism	(
GMO)	consumption	in	animals
(with	a	much	shorter	life	span	than	humans)	has	revealed	frightening	effects,
including	reproductive	issues,	liver	and	kidney	toxicity,	sperm	damage,	and
infant	mortality. 4
,
5
	Researchers	at	
Baylor	College	of	Medicine	accidentally
discovered	that	rats	that	were	fed	GMO	corn	material	had	reproductive	issues,
and	tests	on	the	feed	revealed	two	compounds	that	“stopped	the	sexual	cycle	in
females	at	concentrations	approximately	two-hundredfold	lower	than	classical
phytoestrogens. ”
6
	Both	of	these	substances	were	also	found	to	contribute	to	the
growth	of	breast	and	prostate	cancer	in	cell	cultures. 7
GMO	corn	and	soy	crops	rely	heavily	on	pesticides	and	herbicides	(such	as
Roundup,	an	herbicide	produced	by	
Monsanto	that	is	designed	to	work	with
their	GMO	crop	seeds)	that	build	up	in	animals’	tissues	after	being	consumed,
and	the	meat	from	these	animals	therefore	contains	these	residues. 8
	Exposure	to
pesticides	has	been	shown	to	have	a	negative	impact	on	reproductive,	nervous,
and	
immune	system	functions	and	increases	the	risk	of	
cancer. 9
But	wait,	there’s	more—much,	much	more. On	a	global	scale,	commercial	animal	feed	is	laced	with	a	cornucopia	of
toxins,	including	mycotoxins,	antibiotics,	prion	proteins,	pesticides,	heavy
metals,	and	bacterial	pathogens. 10
	These	toxins	can	cause	a	variety	of	problems,including	reproductive	dysfunction,	bacterial	infections,	imbalanced	gut	flora,
and	reduced	immunity. You	obviously	want	to	avoid	consuming	these	toxins,
but	unfortunately	that’s	not	always	simple. Comprehensive	legislation	is	already
in	place	to	restrict	several	of	the	chemical	compounds	and	pathogens	in	feed,
but	as	we’ve	seen	from	outbreaks	of	contaminated	meat	in	the	past,	complete
bacterial	monitoring	is	impossible	to	enforce. Here	is	a	breakdown	of	some	of	the	most	harmful	toxins	found	in
commercial	animal	feed:
Dioxins	and	
polychlorinated	biphenyls	(PCBs)
	are	industrial	pollutants	that
may	contaminate	feeds	and	have	been	detected	in	milk	and	dairy	products	in
particular. Dioxins	are	highly	dangerous	toxins	that	are	linked	to	reproductive,
developmental,	and	hormonal	problems	as	well	as	cancer. 11
	According	to	the
World	Health	Organization,	“More	than	90	percent	of	human	exposure	to
dioxins	is	through	the	food	supply,	mainly	meat	and	dairy	products,	fish,	and
shellfish…. Contaminated	animal	feed	is	often	the	root-cause	of	food
contamination. ”
12
Mercury
	has	been	found	to	contaminate	the	fishmeal	that	is	used	to	feed
certain	animals. 13
	Mercury	is	a	heavy	metal	that	causes	slow	but	steady	damage
in	your	body	in	a	sneaky	way. It	causes	your	cell	membranes	to	become	leaky,
inhibits	key	enzymes	your	body	needs	for	energy	production	and	toxin
removal,	and	creates	oxidation	in	your	tissues. Oxidation	is	one	of	the	main
reasons	you	develop	disease,	as	well	as	the	primary	reason	you	age. Some	feed	studied	revealed	samples	of	
bacterial	
E. coli
	(short	for	
Escherichia
coli
)	variations	(though	not	strain	0157:H7)
14
	as	well	as	
Salmonella	enterica
bacteria. 15
	We	
have
	seen	
E. coli
	O157:H7	rear	its	ugly	head	from	time	to	time	in
outbreaks,	which	have	unfortunately	caused	fatalities. Not	only	potentially
deadly,	it	also	can	cause	bloody	diarrhea,	dehydration,	and	kidney	failure. There
have	been	numerous	beef	recalls	in	recent	history,	including	one	of	over	50,000
pounds	of	meat	sold	by	the	
National	Beef	Packing	Company	in	2013. 16
There	are	consistent	reports	of	worldwide	feed	contamination	with	
fungi	and
their	spores. 17
,
18
	Mycotoxins	are	secondary	metabolites	of	fungi	that	have	the
capacity	to	impair	health
19
	and	lead	to	a	range	of	illnesses	and	diseases. One
German	study	found	that	94	percent	of	feed	samples	analyzed	were
contaminated	by	two	to	six	different	
Fusarium
	mycotoxins. 20
	Forms	of	the
extremely	dangerous	toxin	aflatoxin	have	also	been	identified	in	contaminated
feed. 21
	This	is	of	particularly	grave	concern,	as	chronic	aflatoxin	exposure	has
been	linked	to	
cancer	in	humans. 22
Another	ugly	ingredient	in	animal	products	is…well,	
other	animals. Theseinclude	members	of	the	same	species	that	have	died	in	the	factory	farm. Some
commercial	feed	even	includes	meat	and	bonemeal,	containing	prion	proteins. These	components	of	animal	tissue	have	the	capacity	to	transform	into	agents
that	cause	fatal	neurological	lesions	in	a	wide	range	of	species. 23
	Cows	were	not
meant	to	eat	other	cows. Period. Then	there	are	the	copious	amounts	of	
antibiotics
	that	are	added	to
commercial	animal	feed	on	purpose. Animal	products	are	frequently
contaminated	with	residues	from	drugs	that	were	purposely	added	to	the	feed	to
control	disease	and	enhance	livestock	performance. In	other	words,	they’re
meant	to	keep	the	animals	alive	and	healthy	enough	to	grow	hefty	before	being
slaughtered. Many	of	the	drugs	added	to	animal	feed	are	undeclared,	and
residues	of	these	drugs	can	be	found	in	the	meat. One	study	that	examined
animal	feed	in	Northern	Ireland	showed	that	out	of	247	medicated	feeds,	35
percent	contained	undeclared	antimicrobials. Even	worse,	out	of	161	“un-
medicated”	feeds,	44	percent	were	found	to	contain	antimicrobials. The
contaminants	most	frequently	identified	included	chlortetracycline,
sulfonamides,	penicillin,	and	ionophores. 24
	Yes,	you	read	that	right—
penicillin. Who	knew	you	were	eating	one	of	the	strongest	antibiotics	available	with	your
Sunday	morning	bacon	and	eggs. Farms	also	use	a	range	of	antibiotics	to	get	their	chickens	to	market	weight
faster,	and	low-dose-antibiotic	use	in	animals	has	been	linked	to	the
development	of	antibiotic-resistant	bacterial	strains. This	can	also	wipe	out	your
gut	flora—and	your	whole	health,	really. 25
	In	2011,	the	pharmaceutical	company
Pfizer	
temporarily	suspended	use	of	the	poultry	drug	
Roxarsone	after	US	
Food
and	Drug	Administration	(FDA)	reports	showed	that	compounds	in	the	drug
could	break	down	into	inorganic	arsenic,	a	toxin	that	can	produce	skin	lesions,
respiratory	irritation,	and	several	types	of	
cancer. Inorganic	arsenic	was	leaching
into	local	water	supplies	and	remaining	in	chicken	tissue	after	slaughter. 26
The	effects	of	chronic	low-arsenic	exposure	are	not	well	known,	but	studies
have	indicated	that	even	low-level	exposure	may	contribute	to	endocrine	and
cognitive	deficits. 27
	Although	use	of	Roxarsone	has	been	suspended,	there	are
several	other	similar	drugs	being	used	in	animal	production	that	have	the
possibility	of	exposing	consumers	to	toxic	forms	of	arsenic. Some	have	even
hypothesized	that	arsenic	can	be	linked	to	the	rise	in	autism	rates. 28
Clearly,	there	is	nothing	pretty	about	commercial	meat. If	and	when	you
choose	to	eat	animal	products,	look	for	items	that	are	organic,	grass-fed,	and
free	of	steroids	and	hormones. Ideally,	try	to	find	someone	who	sells	these
products	at	a	local	farmer’s	market	and	talk	to	him	or	her	about	how	the
animals	are	fed	and	treated	in	general. THE	
ENVIRONMENTAL	IMPACT	OF	ANIMAL	AGRICULTURE
Eating	organic	meat	will	still	not	solve	the	major	detrimental	environmental	issues
of	animal	agriculture,	which	is	
the
	leading	cause	of	deforestation,	water
consumption,	and	pollution;	it	is	also	responsible	for	more	greenhouse	gases	than
the	transportation	industry. Animal	agriculture	from	producing	meat,	chicken,
eggs,	and	fish	is	a	primary	driver	of	rainforest	destruction,	species	extinction,
habitat	loss,	topsoil	erosion,	ocean	“dead	zones,”	and	more. 29
	It’s	shocking	that	this
is	not	discussed	more,	but	hopefully	that	will	start	to	change. If	we	truly	care	about	the	environment,	the	most	impactful	thing	we	can	do	is	to
be	conscious	of	our	food	choices	and	the	impact	they	have	on	the	earth. The	choice
to	give	up	meat,	or	to	at	least	greatly	reduce	your	consumption,	will	make	for	a
healthier	and	more	beautiful	you	
and
	a	healthier	and	more	beautiful	planet. SHIFT	5:
Incorporate	Top	Radical	Beauty
Foods	and	
Routines
Routines	and	daily	rhythms	are	stabilizing	forces	that	have	a	balancing	effect
on	your	life. Routine	in	a	dietary	sense	is	important	for	establishing	excellent
digestion	and	patterns. Having	a	structure	makes	it	easier	to	maintain	your
beneficial	eating	habits. Such	daily	rhythms	provide	a	sense	of	steadiness,	like
counting	on	the	sun	to	rise	as	we	get	up	and	start	our	day	and	to	set	every
evening	as	we	settle	toward	rest. This	steadiness	creates	an	environment	of	safety
for	your	mind,	helping	to	reduce	stress	and	anxiety. A	more	calm,	peaceful
mind	manifests	outwardly	in	a	body	that	does	not	age	as	quickly	and	is	more
naturally	beautiful. Now	that	you	have	information	about	general	shifts,	here	you’ll	learn	some
very	specific	daily	routines	that	will	give	you	the	most	Radically	Beautiful
results	to	enhance	your	authentic	expression. Here	are	some	things	to
remember	and	some	new	ideas	as	well. Start	the	Day	with	
Hot	Water	with	Lemon
You	already	know	how	great	this	is	for	your	digestive	system	and	
liver	and	to
support	cleansing. Keep	lemons	stocked	at	home	and	make	this	a	daily	habit. For	even	more	digestive	benefits,	especially	if	you	live	in	a	place	with	cold
winters,	add	some	sliced	ginger	to	this	nourishing	morning	beverage. Drink	a	
Glowing	Green	Smoothie	Daily
This	is	a	big	component	of	Kimberly’s	Beauty	Detox	program	and	is	outlined
in	great	detail	in	the	Beauty	Detox	books. Smoothies	are	a	really	efficient	way	to
get	nutrients,	and	blending	abundant	amounts	of	beauty	greens	and	fruit	makes
it	
easy	for	you	to	digest	and	absorb	all	those	minerals,	vitamins,	andantioxidants	while	loading	up	your	system	with	fiber. Start	making	it	part	of
your	morning	routine	(see	recipe	on	
this	page
)	after	you	drink	your	hot	water
with	lemon. Take	an	Excellent	
Probiotic	Supplement	Every
Day
Probiotics	support	optimal	digestion,	leading	to	better	nutrient	absorption	and
more	efficient	expulsion	of	waste. This	is	an	incredibly	important	beauty
supplement. See	the	authors’	websites	for	recommendations	(
deepakchopra. com
,	
kimberlysnyder. com
). Become	Veggie-Centric
Make	it	part	of	your	rhythm	to	include	these	key,	fiber-filled	components	into
every	meal,	whether	a	salad,	some	cooked	or	chopped	greens,	or	greens	topped
on	whatever	you	are	eating. No	more	meals	of	just	bread	and	cold	cuts	or	eggs
and	toast. Get	your	veggies	in	at	every	meal	for	alkalizing	balance. Eat	
Seeds	Daily
Sprinkle	some	freshly	ground	flaxseeds	onto	your	salads	or	have	some	soaked
chia	seeds	(in	puddings,	salad	dressings,	or	smoothies)	every	day. You	can	also
take	an	algae-based	DHA	and	EPA	supplement. This	will	ensure	you’re	getting
the	proper	level	of	beautifying	omega-3	fats	for	beautiful	skin,	a	balanced
mood,	and	a	healthy	heart. Make	
Turmeric	Part	of	Your	Life
If	you	are	new	to	turmeric,	it’s	time	to	start	befriending	it. Pick	up	some
organic,	powdered	turmeric	and	add	a	bit	to	your	evening	tea,	hot	soups,	veggie
dishes,	
or	blended	into	salad	dressings	(see	the	
Creamy	Masala	Vegetable	Stew
recipe	on	
this	page
). Break	Before	Meals
Take	time	before	lunch	and	dinner	and	pause	to	ask	yourself	what	your	body
truly	needs	at	that	meal. At	first	it	might	be	hard	to	listen	to	yourself. You	may
feel	like	you	should	just	go	for	what	you’ve	normally	eaten	in	the	past,	but	as
you	stay	receptive	and	practice	asking	and	listening	to	your	body,	you	will	be
able	to	“hear”	more	intuitively	from	your	body	what	you	need,	and	you	will	feel
more	satisfied	after	eating. Eat	More	Slowly
Take	time	just	to	eat. Don’t	eat	while	reading	or	writing	e-mails	or	during	a
conference	call. Treat	eating	as	sacred	for	better	beauty	digestion. Even	if	it’s
just	a	few	minutes,	take	the	time	for	yourself. Practice	
Gratitude
Take	a	moment	for	gratitude	before	each	meal	and	even	snack. Creating	that
feeling	of	gratitude	puts	your	body	and	mind	in	a	calmer,	happier	state,	which
paves	the	path	for	optimal	digestion. Sip	Hot	
Herbal	Tea	in	the	Evenings
This	is	soothing,	good	for	digestion,	and	signals	to	your	mind	that	it’s	time	to
start	preparing	for	sleep	and	rejuvenation. Tulsi	(also	known	as	holy	basil)	tea	is
a	particularly	excellent	choice. It’s	an	important	herb	in	
Ayurveda,	which	has
been	used	in	
India	for	over	5,000	years,	and	is	said	to	help	reduce	stress	and
anxiety. It’s	also	an	adaptogen,	helping	to	balance	the	body	and	protect	it	from
the	effects	of	different	kinds	of	stressors. Try	a	Daily	
Fast:	Alkalizing	Foods	Until	Lunch
Some	research	on	intermittent	fasting,	which	means	going	for	prolonged
periods	of	time	without	
eating,	shows	that	it	may	help	extend	life	span	and
ameliorate	aging-related	diseases
1
	by	allowing	more	time	for	your	body	to	repair
and	rejuvenate	itself. This	backs	up	the	plan	proposed	in	
The	
Beauty	Detox
Solution
,	which	encourages	consuming	the	
Glowing	Green	Smoothie	(
this	page
)
and	hot	water	with	lemon	in	the	mornings. This	is	essentially	a	type	of	“fast,”
consisting	of	only	alkalizing	foods	that	are	very	easy	to	digest,	until	noon. By
restricting	heavier	foods	for	a	few	hours	in	the	morning	you’re	adding	to	the
hours	since	dinner	the	night	before,	giving	your	body	longer	periods	of
digestive	rest. This	is	easier	on	your	body	than	some	types	of	traditional
intermittent	fasting	that	prescribe	alternating	normal	eating	days	with	whole
fasting	days	on	a	weekly	basis. Although	some	schools	of	thought	favor	frequent	eating,	the	problem	with
that	approach	is	that	your	stomach	doesn’t	have	time	to	properly	empty	and
break	down	a	given	food	or	meal	before	you	give	it	something	else	to	digest. This	can	contribute	to	digestive	overload. Give	your	body	more	of	a	rest,	and
keep	your	mornings	full	of	alkalizing	smoothies,	juices,	fruit,	and	maybe	some
oatmeal,	without	the	digestive	burden	of	very	heavy	or	
acidic	foods	right	at	the
start	of	your	day. While	a	late	morning	or	late	afternoon	snack	might	be	warranted,	depending
on	your	constitution,	try	not	to	eat	constantly	all	day	long	(unless	you	have	a
specific	medical	condition	like	hypoglycemia). Be	sure	to	eat	dinner	at	least	3
hours	(ideally)	before	bed. You	want	to	be	sure	to	digest	your	food	thoroughly
before	hitting	the	sack. Eat	in	Order
If	you	have	a	liquid	soup,	it’s	best	to	have	it	at	the	beginning	of	the	meal. The
stomach	will	first	process	and	remove	liquids	before	it	can	really	work	to	break
down	the	solid	food	items. Drinking	a	lot	of	liquids	with	solid	foods	is	not
good	for	
digestion	and	can	cause	
bloating,	as	liquids	can	dilute	digestive
enzymes	and	slow	digestion. Come	into	meals	hydrated	and	sip	on	liquids	as
needed	while	
eating. Start	your	meals	with	fiber-filled,	enzyme-rich	raw	foods
such	as	salads	and	then	move	into	other	items. Avoid	eating	fast-digesting	fruit
at	the	end	of	your	meals	or	for	dessert. For	more	on	this,	check	out	
The	
Beauty
Detox	Solution. Keep	Meals	
Simple
Instead	of	having	a	lot	of	different	elements	on	your	plate,	try	using	fewer	types
of	foods	and	larger	portions	of	each. It’s	easier	for	your	body	to	digest	simpler
meals,	and	more	efficient	digestion	promotes	your	beauty. How	the	Temperature	
of	Foods	and	Beverages
Affects	Your	Beauty
The	temperature	of	what	you	eat	and	drink,	not	just	
what
	you	eat	and	drink,	has
an	impact	on	your	beauty. Let’s	talk	about	beverages	first. In	Western	culture,
ice	has	become	ubiquitous. Go	to	a	restaurant	and	tap	water	loaded	with	ice	will
automatically	be	plunked	down	in	front	of	you. We’ve	become	so	used	to
drinking	only	extremely	cold	beverages	that	most	of	us	keep	or	purchase
bottled	water	and	other	beverages	in	icy	cold	refrigerators. Some	people	even
add	ice	to	white	wine. Historically,	ice	was	never	as	readily	available	as	it	is	today. This	hyper
infusion	of	very	cold	temperatures	into	our	beverages—and	bodies—is	a	modern
phenomenon. If	you	stick	your	feet	in	cold	ocean	water	or	your	hand	into	the
freezer,	it	doesn’t	take	long	to	feel	a	numbing	effect. Think	about	that
happening	inside	your	body. The	excessive	cold	can	contract	your	stomach,
impairing	it	from	properly	secreting	proper	enzymes	and	inducing	a
contracting	or	almost	“shrinking”	effect	throughout	your	digestive	system. The	ancient	medicinal	systems	of	both	
Traditional	Chinese	Medicine	(TCM)
and	
Ayurveda	both	heavily	frown	on	ice-cold	water	and	beverages. TCM	holds
that	cold	beverages	have	a	negative	effect	on	
metabolism	and	digestion	and	that
consumption	of	them	over	many	years	can	exert	a	negative	effect	on	the	health
of	other	organ	systems	as	well,	creating	an	environment	where	pain	and	chronic
diseases	can	develop. According	to	the	TCM	belief	system,	drinking	cold	beverages	blocks
meridian	
channels	(or	pathways	through	which	energy	flows),	slows	and	even
congests	blood	circulation,	and	diminishes	organ	functioning. 2
	From	a	beauty
standpoint,	this	ancient	Asian	medical	system	also	believes	that	chronic	cold-
water	drinking	can	lead	to	bloating,	weight	gain,	fatigue,	chronic	pain,	varicose
veins,	poor	digestion,	and	even	painful	PMS. 3
From	the	
Ayurvedic	perspective,	iced	and	very	cold	beverages,	as	well	as	cold
foods,	can	put	out	your	
agni
,	or	digestive	fire. This	can	reduce	your	immunity,
lower	your	resistance	to	disease,	and	allow	for	the	buildup	of	
ama
,	or	toxins,	inthe	body. These	all	diminish	your	beauty	potential. Your	internal	body	temperature	is	98. 6	degrees	Fahrenheit,	or	37	degrees
Celsius. Cold	water	is	close	to	freezing	temperature,	so	it	is	about	33	to	35
degrees	Fahrenheit	or	just	above	0	degrees	Celsius. A	cold	beverage	shocks	your
system. Your	body	is	then	forced	to	work	harder,	wasting	precious	energy	in
order	to	make	cold	drinks	warm	enough	for	the	body	to	actually	use. This	takes
away	from	energy	that	could	otherwise	be	directed	to	repairing	your	skin’s
collagen,	boosting	your	energy	and	immunity,	and	taking	on	a	multitude	of
other	beauty	functions. From	a	Western	perspective,	a	popular	idea	that’s	promoted	in	certain	diets	is
that	drinking	ice	water	helps	you	burn	calories. But	as	information	from	the
University	of	Washington	points	out,	this	is	essentially	a	myth. When	you
drink	a	cup	of	ice	water,	you	burn	about	a	measly	8	more	calories	than	downing
a	cup	of	room	temperature	water,	as	your	body	raises	the	temperature	of	the	ice
water	to	normal	body	temperature. 4
	This	tiny	caloric	pittance	is	hardly
significant	for	any	aid	in	weight	loss. Plus,	what	truly	matters	is	optimizing
your	health	and	beauty	for	the	long-term. RADICAL	BEAUTY	ACTION	STEPS
•
Stop	adding	ice	to	your	water	and	other	beverages	and	get	in	the	habit	of
asking	the	waitstaff	at	restaurants	not	to	add	any	ice	to	your	water. •
Over	time,	transition	to	drinking	water	and	other	liquids	at	room
temperature	or	sipping	on	warm	herbal	teas	during	the	day	to	stay	
hydrated. •
If	you	do	drink	bottled	water	when	out	and	about	or	traveling	(versus	at
home,	where	it	is	better	to	invest	in	a	good	water	filter),	start	keeping	
the
bottles	out	on	the	counter	or	in	a	cupboard	instead	of	in	a	very	cold	fridge. •
Let	your	
Glowing	Green	Smoothie	or	cold-pressed	juices	warm	up	slightly	to
room	temperature	before	drinking	them. When	you’re	getting	used	to
drinking	green	drinks	in	the	first	place,	colder	temperatures	can	help	them
taste	more	palatable,	but	over	time	you	will	adjust	to	them	being	a	bit	closer
to	room	temperature. These	drinks	certainly	don’t	have	to	feel	warm,	which
would	be	unappetizing,	but	if	they	are	cool	rather	than	icy	cold,	they	will
still	be	delicious. •
It’s	important	to	support	your	digestion	with	something	warm	in	the
morning,	which	is	why	the	Beauty	Detox	program	has	always	recommended
drinking	hot	water	with	lemon	upon	rising. While	you	are	sipping	on	this,
you	can	get	into	the	habit	of	making	or	taking	your	green	drinks	out	of	thefridge	so	they	have	time	to	warm	up	slightly. Cooked	Versus	Cold	Raw	Foods
What	about	food. There	are	vastly	conflicting	ideas	on	this	topic. TCM	and
Ayurveda	heavily	disfavor	consuming	too	many	cold	or	raw	foods,	believing
that	the	overconsumption	of	them	can	predispose	you	to	disease	and	excessive
internal	“dampness,”	and	that	cooked	foods	actually	digest	more	easily. On	the
opposite	end	of	the	spectrum	is	the	raw	food	theory,	which	maintains	that	food
should	be	eaten	unheated	to	conserve	vitamins	and	also	food’s	natural	enzymes,
which	can	be	destroyed	during	the	cooking	process. A	combination	of	both	raw	and	cooked	foods	is	best	to	preserve	your
beautiful	balance. Consume	warm	liquids	throughout	the	day:	hot	water	with
lemon	in	the	mornings	and	herbal	teas	during	the	day	or	evening. Get	your	raw
enzymes	and	vitamins	from	fresh	fruits	and	veggies	in	green	smoothies,	salads,
and	plain	whole	fruit. Mix	in	hot	soups;	baked,	steamed,	or	roasted	vegetables;
veggie	stir-fries;	and	other	hot	entrées. It’s	also	a	good	idea	to	take	digestive
enzymes	before	eating	heavier	or	cooked	foods	to	aid	in	digestion. It’s	also	important	to	adjust	your	diet	naturally	for	each	season	(see	
Pillar	4
for	more	detail	on	seasonal	tips). Just	as	your	clothes	change	for	the	seasons,	so
should	your	foods. For	instance,	you’ll	probably	naturally	favor	lighter,	raw
foods	in	the	spring	after	a	long	winter	of	eating	heavier	foods. When	it’s
freezing	out,	hot	meals	are	going	to	help	keep	that	internal	digestive	
agni
	fire
burning,	and	you’ll	intuitively	feel	better	eating	heartier	fare. In	the	midst	of	a
hot	summer,	you	will	be	more	apt	to	naturally	reach	for	cooling,	juicy	fruits
and	coconut	water. Cooler	drinks	are	okay	in	the	summer,	but	we	still	want	to
avoid	very	icy	ones	year-round	for	the	reasons	listed	above. Keep	listening	to	yourself,	and	you	will	stay	beautifully	balanced. You	are	a
dynamic	being	who	is	experiencing	constant	shifts	and	movement	down	to	the
cellular	level. Your	emotions	and	everything	that	is	going	on	in	your	life,	as	well
as	environmental	factors	and	geographic	placement,	are	all	important
influences	on	your	dietary	shifts. It	becomes	imperative	to	listen	to	your	natural
instinct	and	to	be	aware	of	changes	and	influences	in	your	body’s	energies	and
develop	a	greater	and	greater	sensitivity	to	taking	better	care	of	yourself	as	you
become	more	receptive	to	your	own	body’s	needs. Top	Foods	for	Radical	Beauty
While	all	whole	foods	build	beauty,	there	are	some	specific	foods	thatparticularly	help	your	beauty	shine	through. This	is	not	meant	to	be	an
exhaustive	list—just	some	stellar	foods	to	work	into	your	rotation. BITTER	FOODS
According	to	
Ayurvedic	principles,	bitter	foods,	which	are	lacking	in	most
American	diets,	help	tone	skin	and	purify	the	body. Foods	that	taste	bitter
typically	contain	potent	antioxidants	and	other	phytochemicals	like	flavonoids
and	polyphenols,	which	are	responsible	not	only	for	their	bitter	taste	but	also
their	phenomenal	health	and	beauty	benefits. Bitter	foods	also	help	to	stimulate
and	improve	digestion	and	support	
liver	function. Beneficial	bitter	foods
include	dandelion	greens,	parsley,	cranberry,	collard	greens,	and	bitter	melon. Incorporating	bitter	foods	for	beauty:
Add	bitter	melon	to	your	next	curry	or	stir-fry. (Look	for	it	at	the	Asian
grocery	or	section	of	your	local	market. ) Use	collard	greens	as	a	natural	wrap	for	veggie	burgers	or	hummus	or	veggie
wraps. Add	parsley	to	your	green	smoothies. Sip	on	unsweetened,	diluted	cranberry	juice	with	water	as	a	refreshing
beverage. Chop	and	throw	some	dandelion	greens	into	your	green	salads. SOUR	FOODS
Sour	foods	are	another	important	group	that,	according	to	Ayurveda,	can	help
cleanse	the	
liver. Sour	foods	such	as	tomatoes,	lemons,	star	fruit,	tamarind,	and
fermented	cabbage	often	include	important	vitamins	like	A	and	C. Incorporating	sour	foods	for	beauty:
Squeeze	lemon	juice	into	water. Use	lemon	juice	as	a	primary	base	for	your	salad	dressings. Add	tamarind	paste	to	soups. Eat	half	a	cup	or	so	of	fermented	cabbage	(aka	raw	sauerkraut)	with	your
dinner. MUSHROOMS
In	ancient	Chinese	medicine,	mushrooms	are	regarded	as	tonics,	which	meansthey	have	nonspecific	benefits	across	several	systems	of	the	body. Mushrooms
are	one	of	the	few	food	sources	of	vitamin	D,	which	is	important	to	keep	your
bones	and	muscles	beautifully	strong. Certain	varieties,	such	as	shiitake,	help
improve	immunity. 5
	Himematsutake	mushrooms	are	relatives	of	the	common
button	mushroom	that	is	found	at	nearly	every	grocery	store. Very	popular	in
Japan,	himematsutakes	are	believed	to	help	improve	your	skin	and	hair. 6
	Eating
button	mushrooms	may	impart	the	same	benefits. Incorporating	mushrooms	for	beauty:
Slice	raw	mushrooms	into	salads	(be	sure	to	source	organic	varieties). Bake,	steam,	or	sauté	mushrooms	or	stuff	and	roast	Portobello	mushrooms
as	the	main	protein	in	your	meal,	or	as	a	side	dish. Add	freshly	sliced	or	dried	mushrooms	to	your	soups. Try	some	of	the	many	Beauty	Detox	mushroom-based	recipes	(see	Kimberly’s
blog,	
kimberlysnyder.
The text recommends a diet rich in plant-based foods, including whole grains, legumes, and vegetables, as well as fermented foods like tempeh and miso. It also suggests incorporating more fiber-rich foods, such as chia seeds and flaxseeds.
What types of foods are recommended for beauty and health?
No, the text states that the sugar found naturally in fruits is not harmful, but high amounts of sugar in processed foods can be detrimental to health.
Is it true that all sugar is the same?
The text suggests a general ratio of 50-70% of daily calories coming from beauty carbohydrates, which includes complex carbohydrates, vegetables, legumes, and fruits.
What is the recommended ratio of carbohydrates to other macronutrients?
The text recommends cooking food with love and care, and not overcomplicating meals. It also suggests using coconut oil for cooking.
What is the recommended approach to cooking food?
The text lists several plant-based protein sources, including spirulina, hemp seeds, chia seeds, lentils, and quinoa.
What are some examples of plant-based protein sources?