Have You Seen Your Optometrist This Year?

A visit to the optometrist involves more than verifying if you need to wear glasses.  When you visit your optometrist, he or she also check your eye coordination and your ocular health.  The most likely eye diseases that any person living in the Western World will develop in their lifetime are:

• Age-Related Macular Degeneration  (AMD)
•  Cataracts
• Glaucoma
• Diabetic Retinopathy

Early diagnosis can prevent vision loss from all of these eye diseases.  So it's important to have your eyes checked by an optometrist regularly.

To find an optometrist near you visit the locations page of www.eyefoods.com

Dr. Barb's Top Five Ways to Prepare Eggs

Eggs are an important Eyefood because egg yolks contain lutein that is readily absorbed by the body.   Eggs are also high in vitamin E, and omega-3 eggs contain DHA - all important eye nutrients.

The Eyefoods Plan recommends eating 2 eggs twice per week.  Dr. Barb offers up some inspiration for you as she shares her top five ways to prepare eggs.

1.  Poached eggs served atop whole-grain toast and topped with roasted peppers

2.  Scrambled eggs prepared with baby spinach

3.  Herbed goat cheese omelette prepared with tarragon, parsley and low fat goat cheese

4.  Hard boiled eggs enjoyed as a quick snack with freshly ground black pepper

5.  Spinach and sundried tomato quiche

Butt Out to Prevent Vision Loss

Smoking Increases Your Risk for Blindness

Another reason to butt out.  Smoking is the number one modifiable risk factor for age-related macular degeneration (AMD).  So, smoking can cause blindness.  In fact, AMD is the leading cause of vision loss in the Western World and 8 million Americans either have AMD or are at high risk of developing AMD.

To put this into perspective.  There are 200,000 people currently living with lung cancer in the US (158,000 die of it each year). 

We all know that smoking causes lung cancer but not many people are aware that it can also cause AMD and vision loss.  

Dr. Barb's Top Five Family Friendly Eyefoods Meals

Are you getting tired of the same meals every week.  Dr. Barb offers up suggestions on how to nourish your eyes every day of the week with her favourite family friendly Eyefoods meals.

1.  Nicoise salad bar:  Spinach, hard boiled eggs, green beans, skinless boneless sardines and capers

• Place each of these ingredients on their own platter and have your family prepare their own salad.

2.  Grilled chicken breast with sweet potatoes and coleslaw

• Roast the sweet potatoes in the oven as you would prepare a baked potato.  Eat the skin also - it's full of fiber.

3.  Fish cakes with roasted broccoli

• Toss the broccoli with a small amount of extra virgin olive oil, place on a baking sheet and roast in a 350 degree oven for 10-15 minutes.

4.  Orange pepper, dill and green onion frittata served with whole grain toast and Eyefoods green salad

• Eggs aren't only for breakfast anymore.  This frittata can also be prepared as an omelette or even scrambled eggs.

5.  Beef and broccoli barley bowl

• This asian inspired dish is loaded with zinc, lutein, vitamin C and fiber.  Click the link for a printable recipe.

To learn more about Eyefoods or to purchase a copy of the Eyefoods book visit www.eyefoods.com

Dr. Barb's Top Five Grocery Staples

A simple way to ensure that you are including Eyefoods in your daily diet and eating to maintain healthy eyes is to make sure these staples are in your grocery cart every week.

If you happen to run into Dr. Barb at the grocery store or local farmer's market be sure to check out her cart and make sure it is full of these wonderful Eyefoods.

Dr. Barb's Top Five Eyefoods in Her Grocery Cart

1.  Kale

Eye Nutrients:  Lutein, beta-carotene, vitamin E, vitamin C, zinc and fiber

2.  Orange Peppers

Eye Nutrients:  Zeaxanthin, lutein, vitamin C, vitamin E, beta-carotene

3.  Omega-3 Enriched Eggs

Eye Nutrients:  Vitamin E, lutein, omega-3 fatty acids, zinc

4.  Wild Alaskan Salmon Fillets (fresh or frozen)

Eye Nutrients:  Omega 3 fatty acids (DHA and EPA)


5.  Broccoli

Eye Nutrients:  Lutein, vitamin C, vitamin E, beta-carotene, fiber

To learn more about Eyefoods or to purchase a copy of the Eyefoods book visit www.eyefoods.com

Dr. Barb's Top Five Foods for Smoothies

Dr. Barb's Top Five Foods for Smoothies

Smoothies are a great way to nourish your body with tasty Eyefoods.   Dr. Barb keeps her blender on her counter and whips up a batch of smoothies a couple of times per week.  Follow these simple tips to make a fool proof green smoothie.

Put the ingredients into the blender in this order:  Fruit on the bottom, greens on the top and water last.  Adjust the amount of water to get the consistency you like.

These are Dr. Barb’s Top Five Foods for Eye Healthy Smoothies 

(Include 2 or 3 in each smoothie)

• Kale
• Kiwi
• Spinach
• Banana
• Honeydew

To learn more about Eyefoods or to purchase a copy of the Eyefoods book visit www.eyefoods.com.

Diabetes and Your Eyes

November is Diabetes Awareness Month.  Did you know that diabetic retinopathy is one of the top four causes of vision loss in North America.  The International Diabetes Federation estimates that 1 in 10 North Americans has diabetes and this number is on the rise.

World Diabetes Day is November 14, 2012 - one week from today.  This year, the campaign is Diabetes: Protect Our Future.  The goal is to educate, engage and empower youth on diabetes and diabetes prevention.  Nutrition and lifestyle are intricately linked to the development of Type 2 diabetes and the management of diabetes.

Let us work together to decrease the number of people with vision loss from diabetes.

Visit this site to see how you can participate in World Diabetes Day 2012.

Turkey and Mango Orange Pepper Boats

Turkey & Mango Orange Pepper Boats

This dish is loaded with lutein, zeaxanthin, vitamin C and vitamin E

Click here to download a printable copy of this recipe.

Ingredients

1 boneless, skinless turkey breast or 2 boneless, skinless chicken breasts, cut into bite sized pieces (170g or 6 oz)

1 tbsp canola oil or olive oil

1 cup shelled edamame or frozen peas, thawed.

2 green onions, chopped

1 mango, peeled and sliced

¼ cup chopped cashews

¼ cup fresh parsley, chopped

4 orange peppers, seeds removed, cut in quarters

Salt & pepper

Dressing

3 tbsp canola oil

1 tbsp rice vinegar

1 tsp low sodium soy sauce

1 tsp lime juice

Dash hot sauce

Dash sesame oil

Pepper

Directions

1. Heat oil in a sauté pan.  Cook turkey or chicken breast on med-high heat until cooked through.  Season with salt and pepper.  Remove from heat.

2. Bring frozen, shelled edamame to a boil  Remove from heat as soon as edamame float to the top of the water.  Drain and cool.

3. Mix edamame, green onion, mango, cashews and parsley in a bowl.  Add cooked turkey and mix ingredients together.  (This mixture can be made one hour to the day before and stored in the refrigerator.)

4. Mix all ingredients of dressing together in a small bowl or jar.  Add to the turkey mixture.

5. Spoon into pepper halves and top with chopped cashews. 

Enjoy cold or at room temperature.

To learn more about Eyefoods or to purchase a copy of the Eyefoods book visit www.eyefoods.com.