Mindful Nutrition Saved My Eyesight!

We've all heard something like, you have your mother's eyes or father's eyes; she has your eyes or he has your eyes; your eyes are the window to your soul.

In April 2016, I was diagnosed, by an ophthalmologist after he shot photos of both my eyes during a comprehensive eye examination, with early stage Macular Degeneration! The doctor requested annual examinations going forward to determine the rate of progression. I was told the condition could be genetic and there was no cure. I had no noticeable symptoms. 

Later I asked my mom about possibility of genetics. She said my Auntie Deon had it and had lost her peripheral vision from it however she passed away before the disease fully robbed her vision, meaning not legally blind. This freaked me out because I didn't want that! I undertook a ton of research and found nutrition and exercise were essential elements to at least inhibit progression of the disease, and was already doing that. Just pumped it up a bit after learning more about it. 

So...What Is Macular Degeneration?

According to the American Macular Degeneration Foundation, Macular Degeneration is the leading cause of vision loss, affecting more than 10 million Americans – more than cataracts and glaucoma combined. At present, Macular Degeneration is considered an incurable eye disease.

Macular Degeneration is caused by the deterioration of the central portion of the retina, the inside back layer of the eye that records the images we see and sends them via the optic nerve from the eye to the brain. The retina’s central portion, known as the macula, is responsible for focusing central vision in the eye, and it controls our ability to read, drive a car, recognize faces or colors, and see objects in fine detail.

Age-Related Macular Degeneration (AMD); Geographic Atrophy (GA) Rare but possible

One can compare the human eye to a camera. The macula is the central and most sensitive area of the so-called film. When it is working properly, the macula collects highly detailed images at the center of the field of vision and sends them up the optic nerve to the brain, which interprets them as sight.  When the cells of the macula deteriorate, images are not received correctly. In early stages, macular degeneration does not affect vision. Later, if the disease progresses, people experience wavy or blurred vision, and, if the condition continues to worsen, central vision may be completely lost. People with very advanced macular degeneration are considered legally blind. Even so, because the rest of the retina is still working, they retain their peripheral vision, which is not as clear as central vision.

Risk Factors for Macular Degeneration.

The biggest risk factor for Macular Degeneration is age. Your risk increases as you age, and the disease is most likely to occur in those 55 years of age and older.

Other risk factors include:

• Genetics – People with a family history of Macular Degeneration are at higher risk.
• Race – Caucasians are more likely to develop the disease than African-Americans or Hispanics/Latinos.
• Smoking – Smoking doubles the risk.

What You Can Do About Macular Degeneration.

There is currently no known cure for Macular Degeneration, but there are things you can do to reduce your risk and possibly slow the progression once you’ve been diagnosed. For example, one can pursue lifestyle changes like diet, exercise, avoiding smoking, and protecting your eyes from ultraviolet light.

To that end, during the follow-up examination in May 2017, my Macular Degeneration was gone, disappeared, completely clear photos! The ophthalmologist said he had never seen anything like it! He compared this years photos with last year and couldn't believe what he was seeing... in virtual shock! He said, actually, the improvement in my eye photos were better than 25 years ago. He said he would remove Macular Degeneration from my medical record because there was none!

 

So I am old. Or am I?

Folks, I want you to know this happened to me and I do not claim to cure Macular Degeneration however it's obvious that good nutrition, moderate exercise, and better health can make a difference in your vision security. 

Eat right to save your eyesight...

And, I can help you with that!

While visiting family last fall, I found a fun read in a downtown second-hand store in Laramie, WY, titled, "French Women Don't Get Facelifts." Inside was this very tasty, tangy avocado dressing. How about trying it tonight!

                                       Avocado with Lemony Viniagrette

Ingredients:

2 ripe avocados
Sea or Celtic salt and black pepper to taste 
Juice of 1 lemon
1 teaspoon sherry vinegar ( I used red wine vinegar)
1 tablespoon olive oil
1 tablespoon chopped fresh basil, parsley, or coriander

Directions:

Slice avocados in half lengthwise, remove pit. Place each half on small plates and season with salt and pepper to taste. Blend together lemon juice, vinegar, and olive oil. Pour over the four avocado halves. Garnish with fresh herbs, your choice, and enjoy. Serves 4.

I also found this dressing "savory" on a fresh green salad or on steamed vegetables.

     

Chocolate Ganache Truffles

Ingredients:

12 ounces bittersweet or semisweet chocolate

1 cup heavy cream or coconut cream

1 Tablespoon unsalted butter (omit if using coconut cream)

Pinch of Salt

1/2 teaspoon vanilla extract

1/2 teaspoon raspberry extract

1/4 cup peanut butter

cocoa powder for coating

Directions:

Chop the chocolate and set into a heat-proof bowl. Bring the heavy cream, butter and salt to a simmer in a saucepan over medium heat, pour over the chocolate and let sit until completely melted, stirring occasionally. Stir with a rubber spatula or whisk until smooth. (If necessary, microwave in 20-second intervals until the chocolate is melted.)

Whisk in the vanilla and raspberry extracts, then stir in the peanut butter. Stir until the ganache is smooth and shiny. Pour into a shallow baking dish 9"X9" and refrigerate until firm, at least three hours or overnight is best.

Roll tablespoonfuls of the ganache into 18 to 24 balls, then roll in cocoa powder. Transfer to a parchment-lined or silicone baking sheet, cover with plastic wrap and refrigerate until firm, at least one hour or overnight. (To prepare these in advance, roll into balls but do not coat with cocoa powder; cover and freeze up to two weeks. Let sit at room temperature for 20 minutes before uncovering, then roll in coating.) 

These are delicious! When using coconut cream work fast because the ganache is a bit softer texture. Other coatings may also be utilized such as chopped nuts, chocolate sauce, caramel, and more.

This granola bar recipe has become a real favorite in the family and our grandchildren ask for more, and they're nutritious too!

Favorite Granola Bars

1 cup pitted dates

1/4 cup honey

1/4 cup peanut butter (creamy or extra crunchy)

1 cup roasted almonds

1 1/2 cup rolled oats

Using a food processor, process the dates by pulsing until in small bits, about one minute.

Roast oats and almonds together in a 350 degree oven, 10-15 minutes. Keep an eye on this step to not allow overcooking. 

Place oats, almonds and dates in a large bowl and set aside. 

Warm honey and peanut butter in a small saucepan over low heat. Stir and pour over the oat mixture. Mix breaking apart the dates dispersing evenly throughout. 

Set mixture into an 8 by 8 inch level bottom dish. Press firmly. Refrigerate or freeze allowing the granola bars to become firm, 15-20 minutes. Cut into desired shapes and serve. Wrap bars separately and store in the refrigerator for longer freshness. Remove from refrigerator a few minutes before serving.

Feel free to add other favorites such as, more chopped roasted nuts, dark chocolate chips, unsweetened roasted coconut, dried fruits, raisins, seeds, and others.

Remember, always select organic and Non-GMO ingredients whenever possible. 

I carry these granola bars in my bag for a quick snack, when needed. 

I've eaten them unrefrigerated up to three weeks later and have not experienced freshness difficulties. Results would depend on your location.

Wishing You, Good Timing For a Healthy Snack!

Essential Macronutrients

There are six main nutrients essential for energy, maintenance of tissues, cell growth, and other bodily functions. They are carbohydrates, fats, proteins, water, vitamins, and minerals. Many people acquire these from their food and water consumption.

Right now let's focus on the three macronutrients which are,carbohydrates, fats, and proteins. Macronutrients means our bodies need a large amount of these. So let's begin with... 

Carbohydrates

There are three different types of carbohydrates; simple, complex, and fiber. 

Simple carbohydrates have a simple chemical structure. They are only one to two sugar units long, which means because of the simple structure, they're broken down and metabolized really quickly by the digestive system. Generally they taste pretty sweet, like a fruit sugar, for example, bagels and desserts. 

Complex carbohydrates have a complex chemical structure. They are thousands of sugar units long, complex. Because of this, it takes more time to be broken down by the digestive system. And this is a good thing. Complex carbohydrates taste savory or starchy, like potatoes, noodles, and legumes/beans. 

Fiber cannot be digested and it doesn't provide calories, however, oh it provides a nice service. It helps move food through your digestive tract. 

Now all three carbohydrates are important in nutrition balance because carbohydrates are broken down into glucose. Glucose is a simple sugar which is the body's main energy, or fuel source. When the body uses carbohydrates for energy, and it can get glucose from carbohydrates, that means it's freed up to use other macronutrients for other jobs, like tissue growth and repair. Also, the brain, kidneys, muscles, and heart needs carbohydrates to function properly. Carbohydrates aid in the synthesis of intestinal health, and a fun little factoid is they have four calories, or units of energy per gram. 

You will find carbohydrates primarily in starchy foods like whole grains, potatoes, fruits, vegetables, beans, nuts, seeds, and sweets. Recommendation is to avoid white starches in this category like white potatoes, white flour, white noodles, white rice, etc.

Choose Colorful Mix of Carbohydrates

Fats

Fats are saturated or unsaturated.

Let's look at the skinny on fats. Fats do not dissolve in water. Fats are necessary for survival, we need them for many reasons. Fats are a high-density energy source because they contain nine calories per gram. Fats provide endurance, help absorb fat-soluble vitamins, provide cushioning for organs, and insulation for the body. Fats are the raw materials for creating Vitamin D and hormones - Vitamin D actually is a hormone. Fats provide taste, consistency, stability, satiety. Satiety is a nutritional word that means, "deliciousness". Consuming fats provide a sense of being satisfied. Fats make your body, "happy!" There are healthy fats and unhealthy fats. There are three main types of fats. 

Saturated fat comes from animal sources, like red meat, poultry, and full-fat dairy. There is one exception there, it also comes from coconuts, and we'll talk about that a bit later. Saturated fat is solid at room temperature.

Unsaturated fat, such as monounsaturated and polyunsaturated, are healthy fats. Monounsaturated fat also referred to as "MUFAs" is found in a variety of food and oils. These fats are liquid at room temperature and are found mostly in plant-based foods and oils, except Omega-3s. Omega-3s are referred to as "PUFAs" and are also liquid at room temperature. They are a special polyunsaturated fatty acid with multiple health benefits and are found in some plant-based foods, but the body doesn't convert it or use it as well as Omega-s from fish.

There is misconception about coconut oil. Coconut oil, although a saturated fat, is heart healthy. It contains approximately 50% lauric acid, which helps actively prevent various health problems like high cholesterol and high blood pressure. Studies suggest coconut oil may help maintain healthy lipid profiles in some people. Coconut oil also contains capric acid which offers your body antimicrobial and antifungal properties. Coconut oil is very useful for weight loss. It contains short and medium-chain fatty acids that help take off excessive weight. Research suggests that coconut oil helps reduce abdominal obesity in women. It is also easy to digest and helps with healthy thyroid and endocrine system functions. Further, it increases the body's metabolic rate by removing stress on the pancreas, thereby producing more energy in the body helping obese and overweight people lose weight. People living in tropical coastal areas using coconut oil every day have better heart health and are normally not fat, obese, or overweight.

Trans fat occurs naturally in some foods, but mostly it's created by a process called, "partially hydrogenation". I'm certain this is something most are familiar with as it's been in the news because it is unhealthy for the body! Partially hydrogenated oils become easier to cook with and less likely to spoil. It's commonly used in packaged and processed foods and lasts longer on the shelf. Some states have made trans fats illegal. Trans fats are also solid at room temperature. Recommendation is to avoid trans fats.

Choose Heart Healthy Fats

Proteins

Proteins are made up of hundreds of thousands of smaller units called, "amino acids".

There are 21 different types of amino acids that can be combined to make a complete protein. Proteins are substantial in nutrition because they're used to produce new tissues for growth and tissue repair. They regulate and maintain bodily functions. A protein defines what an organism is, what it looks like, and how it behaves because the body is made up of thousands of proteins. The enzymes used for digestion, protection, and immunity are made of proteins. Essential hormones used for body regulation require protein. Proteins may be used as a source of energy when carbohydrates are not available, usually a last resort for the body, as it likes to save proteins for growth development and repair. Factoid is that proteins have four calories per gram, the same as a carbohydrate. Protein is found in meats, poultry, fish, cheese, milk, nuts, legumes/beans, and in some starchy foods and vegetables in small quantities.

Choose Grass-Fed No-Hormone Animal and Wholesome Fresh Protein Sources

Essential Macronutrients

There are six main nutrients essential for energy, maintenance of tissues, cell growth, and other bodily functions. They are carbohydrates, fats, proteins, water, vitamins, and minerals. Many people acquire these from their food and water consumption.

Right now let's focus on the three macronutrients which are,carbohydrates, fats, and proteins. Macronutrients means our bodies need a large amount of these. So let's begin with... 

Carbohydrates

There are three different types of carbohydrates; simple, complex, and fiber. 

Simple carbohydrates have a simple chemical structure. They are only one to two sugar units long, which means because of the simple structure, they're broken down and metabolized really quickly by the digestive system. Generally they taste pretty sweet, like a fruit sugar, for example, bagels and desserts. 

Complex carbohydrates have a complex chemical structure. They are thousands of sugar units long, complex. Because of this, it takes more time to be broken down by the digestive system. And this is a good thing. Complex carbohydrates taste savory or starchy, like potatoes, noodles, and legumes/beans. 

Fiber cannot be digested and it doesn't provide calories, however, oh it provides a nice service. It helps move food through your digestive tract. 

Now all three carbohydrates are important in nutrition balance because carbohydrates are broken down into glucose. Glucose is a simple sugar which is the body's main energy, or fuel source. When the body uses carbohydrates for energy, and it can get glucose from carbohydrates, that means it's freed up to use other macronutrients for other jobs, like tissue growth and repair. Also, the brain, kidneys, muscles, and heart needs carbohydrates to function properly. Carbohydrates aid in the synthesis of intestinal health, and a fun little factoid is they have four calories, or units of energy per gram. 

You will find carbohydrates primarily in starchy foods like whole grains, potatoes, fruits, vegetables, beans, nuts, seeds, and sweets. Recommendation is to avoid white starches in this category like white potatoes, white flour, white noodles, white rice, etc.

Choose Colorful Mix of Carbohydrates

Fats

Fats are saturated or unsaturated.

Let's look at the skinny on fats. Fats do not dissolve in water. Fats are necessary for survival, we need them for many reasons. Fats are a high-density energy source because they contain nine calories per gram. Fats provide endurance, help absorb fat-soluble vitamins, provide cushioning for organs, and insulation for the body. Fats are the raw materials for creating Vitamin D and hormones - Vitamin D actually is a hormone. Fats provide taste, consistency, stability, satiety. Satiety is a nutritional word that means, "deliciousness". Consuming fats provide a sense of being satisfied. Fats make your body, "happy!" There are healthy fats and unhealthy fats. There are three main types of fats. 

Saturated fat comes from animal sources, like red meat, poultry, and full-fat dairy. There is one exception there, it also comes from coconuts, and we'll talk about that a bit later. Saturated fat is solid at room temperature.

Unsaturated fat, such as monounsaturated and polyunsaturated, are healthy fats. Monounsaturated fat also referred to as "MUFAs" is found in a variety of food and oils. These fats are liquid at room temperature and are found mostly in plant-based foods and oils, except Omega-3s. Omega-3s are referred to as "PUFAs" and are also liquid at room temperature. They are a special polyunsaturated fatty acid with multiple health benefits and are found in some plant-based foods, but the body doesn't convert it or use it as well as Omega-s from fish.

There is misconception about coconut oil. Coconut oil, although a saturated fat, is heart healthy. It contains approximately 50% lauric acid, which helps actively prevent various health problems like high cholesterol and high blood pressure. Studies suggest coconut oil may help maintain healthy lipid profiles in some people. Coconut oil also contains capric acid which offers your body antimicrobial and antifungal properties. Coconut oil is very useful for weight loss. It contains short and medium-chain fatty acids that help take off excessive weight. Research suggests that coconut oil helps reduce abdominal obesity in women. It is also easy to digest and helps with healthy thyroid and endocrine system functions. Further, it increases the body's metabolic rate by removing stress on the pancreas, thereby producing more energy in the body helping obese and overweight people lose weight. People living in tropical coastal areas using coconut oil every day have better heart health and are normally not fat, obese, or overweight.

Trans fat occurs naturally in some foods, but mostly it's created by a process called, "partially hydrogenation". I'm certain this is something most are familiar with as it's been in the news because it is unhealthy for the body! Partially hydrogenated oils become easier to cook with and less likely to spoil. It's commonly used in packaged and processed foods and lasts longer on the shelf. Some states have made trans fats illegal. Trans fats are also solid at room temperature. Recommendation is to avoid trans fats.

Choose Heart Healthy Fats

Proteins

Proteins are made up of hundreds of thousands of smaller units called, "amino acids".

There are 21 different types of amino acids that can be combined to make a complete protein. Proteins are substantial in nutrition because they're used to produce new tissues for growth and tissue repair. They regulate and maintain bodily functions. A protein defines what an organism is, what it looks like, and how it behaves because the body is made up of thousands of proteins. The enzymes used for digestion, protection, and immunity are made of proteins. Essential hormones used for body regulation require protein. Proteins may be used as a source of energy when carbohydrates are not available, usually a last resort for the body, as it likes to save proteins for growth development and repair. Factoid is that proteins have four calories per gram, the same as a carbohydrate. Protein is found in meats, poultry, fish, cheese, milk, nuts, legumes/beans, and in some starchy foods and vegetables in small quantities.

Choose Grass-Fed No-Hormone Animal and Wholesome Fresh Protein Sources

Roasted Carrot Recipe

Ingredients:
12 to 24 organic raw carrots, peeled, or not, cut in half and quartered lengthwise
1/4 cup water
1 to 2 cloves fresh organic garlic, crushed
organic herbs (fresh or dried) like tarragon, basil, thyme, cinnamon, etc. 
organic sea salt or Celtic salt to taste
freshly ground pepper to taste
organic apple of your choice, unpeeled and thinly sliced

 Directions:
Lightly line your favorite two-quart baking dish with olive oil. Add carrots evenly into oiled baking dish and add water, sprinkle crushed garlic,fresh or dried herbs, and ground pepper to taste over top. Lay sliced apple evenly over top. Bake in 350 degree oven 20-25 minutes until carrots are desired tenderness. Serve warm.

HINT: Sprinkle Freshly Ground Herbs Over Top