Can you find 5 Eyefoods in this photo?

While vacationing in Rome we spent many mornings browsing through Campo de Fiori, the market in the center of Rome.  The amazing farmers assemble their venues every morning - in tight city center quarters!  The fruits and vegetables are always bursting with color and flavor just like the enthusiastic vendors.  And there were always many eye healthy foods to be found.

Can you find at least five Eyefoods in the photo above?

A Reason to Start Your January Get Fit Routine Now

Excersizing at least 3 times per week can slow the progression of age-related macular degeneration.

The Public Health Agency of Canada recommends:

Adults:

2 ½ hours moderate to vigorous intensity physical activity per week

Children:

60 minutes of moderate to vigorous intensity physical activity per day

Seddon, J., J. Cote, N. Davis, and B. Rosner. 2003. Progression of ARM associated with BMI, waist circumference and waist, hip ratio. Arch ophthalmol 121: 785-92.

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

Mediterranean Style Kale Salad

Salad ingredients:

4 cups raw kale, thoroughly washed and dried
4 green onions sliced finely
1 orange pepper, chopped
¼ cup sundried tomatoes, chopped
¼ cup roasted pinenuts

Dressing ingredients:
2 tbsp olive oil

1 tbsp balsamic vinegar

1 tsp honey or maple syrup

1 tsp Dijon mustard

Salt and pepper

1. Remove ribs from kale leaves. 

2. Roughly chop kale into bite sized pieces (1-2 inches) and place into a large salad bowl. 

3. Toss together all of the ingredients of the salad except for the pine nuts.  

4. In a separate, small bowl, mix together all of the ingredients of the dressing. Drizzle over the salad and toss. 5. Cover and refrigerate for one hour or up to three hours. 

6. Sprinkle with nuts and enjoy. 

Serves 4

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

Green Pea and Quinoa Salad

This salad makes a great side to a grilled or poached salmon fillet.

Ingredients:

2 cups frozen peas, thawed

2 cups quinoa, cooked

1 orange pepper, chopped

½ cup sundried tomatoes packed in oil, drained and chopped

2 tbsp pumpkin seeds

Dressing:

3 tbsp oil from the sundried tomato jar

1 tbsp lemon juice

1 tsp Dijon mustard

1 tsp honey

Salt and pepper

1. Toss together all of the ingredients of the salad in a medium sized salad bowl. 

2. In a separate small bowl, mix together all of the ingredients of the dressing. Pour over the quinoa mixture.

3. Enjoy immediately or cover and store in the refrigerator up to two days.

Serves 4

Eye Nutrients: Lutein and zeaxanthin, vitamin C, vitamin E, zinc, fiber

For more recipes and to purchase copies of Eyefoods and Eyefoods for Kids visit www.eyefoods.com

What's the Scoop with Glycemic Index?

By now, most people know that sugar and white flour are unhealthy food choices that can lead to cardiovascular disease, diabetes and even age-related macular degeneration. However, take a walk down the middle aisles of any supermarket and you will notice that most products contain both white flour and sugar, whether they are a bread, grain, cereal, cracker, cookie or sugary treat. Unfortunately, our bodies are naturally programmed to crave sugar and avoiding the temptation to add these items to our grocery cart can be quite a daunting task. Especially since clever marketing can make even some cookies and chips sound healthy.

Follow these Eyefoods recommendations when shopping in the middle aisles of your grocery store. You might even have fun discovering a new and unique food.

• Choose Foods with a low glycemic index because low glycemic index diets will promote eye health. (1,2,3) 

• Look for whole grains such as barley, bulgur, quinoa, millet, spelt, freekah, wheat berries, brown rice and whole-wheat pasta.

• Look for beans and legumes such as red lentils, green lentils, beluga lentils, chick peas, black beans, kidney beans, white beans and Romano beans.

Choose Foods with a High Fiber Content

A heart friendly diet is an eye friendly diet. Age-related macular degeneration and cardiovascular disease share many common risk factors. Increasing your fiber intake will contribute to healthy blood vessels and healthy eyes. (3) Whole grains, beans and legumes are all good sources of fiber.

Try this Black Bean and Mango Salad.

For more delicious eye healthy recipes please visit www.eyefoods.com.

Chiu, C., R. Milton, R. Klein, G. Gensler, and A. Taylor. 2007. Dietary carbohydrate and the progression of age-related macular degeneration: a prospective study from the age-related eye disease study. Am J Clin Nutr 86: 1210-18.

Chiu, C., R. Milton, G. Gensler, and A. Taylor. 2006. Dietary carbohydrate intake and glycemic index in relation to cortical and nuclear lens opacities in the age-related eye disease study. Am J Clin Nutr May, 83: 1177-84.

Tan, J., J. Wang, G. Liew, E. Rochtchina, and P. Mitchell. 2008. Age-related macular degeneration and mortality from cardiovascular disease or stroke. Br J Ophthalmol, Nov; 92 (1): 509-12.

Dr. Barb's Top Five Ways to Eat Kale

Dr. Barb has a way with kale.  She makes the most delicious dishes with this top Eyefood.  Here are her top five ways to eat kale.

1.  Home-made oven baked kale chips

2.  Dr. Barb's Green Smoothie

3.  Sauteed kale with garlic

4.  Kale salad with sundried tomatoes, pine nuts and a basic Eyefoods salad dressing

5.  Kale brownies  (Dr. Barb's secret recipe)    - They're delicious

Five Minute Mango Salad

You can make this salad in a snap!  I whipped it up tonight in only five minutes.  And as a bonus it's delicious and full of vitamin C, vitamin E, lutein & zeaxanthin.  

1 mango, sliced

1 red pepper, sliced

1/4 cup fresh basil, chopped

Dressing:  

1 tbsp extra-virgin olive oil

1 tsp balsamic vinegar

1 tsp dijon mustard

1 tsp maple syrup

Salt and pepper

Hot sauce to taste

Add the mango, red pepper and basil to a medium sized bowl.  In a separate, small bowl add the ingredients of the dressing and whisk.  Add the dressing to the salad.  Enjoy!