Kale for healthy eyes

One leaf of raw kale contains your daily eyefoods dose of lutein. Lutein helps to prevent macular degeneration and cataracts.

A great way to include raw kale in your diet is to make green smoothies.  Add a couple handfuls of kale to your favourite smoothie recipe.

Doctor Barb's green smoothie  is an eyefoods favourite.

Keep and eye on your Valentine!!!

To have a romantic Valentine's day, keep your dinner light and your portion smaller. This menu will be sure to create a great Valentines mood while treating your peepers kindly.

Make at home or choose the following if available at a restaurant:

• Oysters Rockefeller (Top oysters with whole wheat bread crumbs and spinach. Bake at 350 degrees for 10 to 15 minutes)
• Grilled 100 g beef tenderloin steak (rub with Rosemary and a little olive oil before grilling)
• Steamed green beans (Be sure to shock in cold water when done to keep the bright green color)
• Red wine in moderation will provide you with resveratrol, which is a powerful anti-oxidant beneficial to eye health.

Superbowl Chili

Add an Eyefoods twist to your Superbowl extravaganza.  Here are a few recommendations to fill your chili with eye nutrients.

• Replace half or all of the beef with ground turkey
• Add an orange pepper for a zeaxanthin boost.
• Increase the amount of beans to up your fiber intake.
• Use leftovers to make a taco salad by adding the chili to romaine lettuce or baby spinach.
• Toast whole wheat tortilla wedges in the oven as a crunchy addition.

Eggs are good for you and your eyes!

Egg yolks are an excellent source of lutein. Lutein helps prevent macular degeneration and cataracts. Our bodies cannot make lutein so it is important to get it from our diet. 

Current research shows a beneficial effect of eggs on eye health without a detrimental effect to cholesterol and lipid levels.

Choose eggs that are enriched with omega-3 fatty acids and consume the yolk.

For more information, visit:

www.eyefoods.com

Reference:

Wenzel, AJ, Gerweck C, Barbato D, et al. A 12-wk egg intervention increases serum zeaxanthin and macular pigment optical density in women.  J Nutr 2006; 136: 2568-2573.

Goodrow EF, Wison TA, Houde SC, et al. Consumption of one egg per day increases serum lutein and zeaxanthin concentrations in older adults without altering serum lipid and lipoprotein cholesterol concentrations. J Nutr 2006; 136: 2519-2524.

CNIB - A Great Canadian Organization

We are very fortunate in Canada to have the CNIB.  Most Canadians have heard about the CNIB but many  aren't aware of the many great resources that the CNIB has and provides to visually impaired Canadians.  Throughout my 13 years of practicing optometry, I've referred many patients with various levels of visual impairment to the CNIB.  However, not until recently did I learn of all they really have to offer.

CNIB is a registered charity, passionately providing community-based support, knowledge and a national voice to ensure Canadians who are blind or partially sighted have the confidence, skills and opportunities to fully participate in life. 

Yesterday, I participated in the CNIB open house event at the St. Catharines office to celebrate their re-location.  The CNIB is very active in communities with many community based offices.  However, they also provide services to people in their own homes.  Here are just a few of the services they provide:

• Low Vision Evaluation - Low vision specialists work with patients to find various low vision aids such as magnifying glasses and telescopes to help with reading, crafts, watching TV and other tasks and activities
• Independent Living - Specialists work one on one in a person's home to help with daily living tasks such as using a stove, microwave, doing laundry or other activities.
• High-Tech Low Vision Aids - Specialists demonstrate various technological devices such as computers with specialized programs and CCTV (closed circuit televisions). 

This is the tip of the iceberg.  The services provided by the CNIB run deep.  They have helped so many Canadians.  I encourage everyone to take a look at their website and support this worthy charity.

http://www.cnib.ca/en/

Eyefoods at Pelham Library

Dr. Barb and I will be at the Pelham Library (43 Pelham Town Square, Fonthill, Ontario) on Tuesday, January 24 at 6PM.  We will be talking about Eyefoods:  Why they are important, What they are and How you can incorporate them into your diet.

Visit the Pelham Library website for more information.

We'd love to see you there.

Eat more green leafy vegetables

Leafy green vegetables are extremely high in lutein and zeaxanthin.  They also contain beta-carotene, vitamin E, vitamin C, zinc and fiber.  This balance of eye nutrients makes them a staple in an Eyefoods diet. 

Lutein and zeaxanthin are absorbed better by the body when consumed with healthy fats.

• Eat leafy green vegetables daily. 
• Enjoy them both cooked and raw.
• Eat a variety of leafy green vegetables ensuring to include kale at least once a week.
• Add a small amount of healthy oil to your leafy greens.

To learn more about eyefoods, visit:

http://www.eyefoods.com/index.html