Cataracts - Discovery Eye Foundation

A New Commitment to Vision

Meet Tom Sullivan – DEF’s Ambassador of Vision

Over the last 40 years, I’ve been committed to working on behalf of blind children and their families. My involvement has spanned the entire gamut of participation – from direct involvement in the classroom and counseling parents to hosting organized 10K races and celebrity golf tournaments that carried my name. In that time, my wife and I raised just over $8 million thanks to the generosity of so many people. Though my commitment to this cause has not changed, I’ve chosen to take on a new challenge that has in every way re-energized my passion.

I’ve recently become the Ambassador of Vision for the Discovery Eye Foundation (DEF), a remarkable organization that funds cutting edge research that I believe someday will eliminate many forms of blindness. The principle reason for my enthusiastic commitment is largely due to the fact that DEF directly funds researchers and avoids institutional restrictions.

As of this blog, DEF is engaged in ongoing efforts to understand 5 main eye diseases – Retinitis Pigmentosa, Macular Degeneration, Keratoconus, Diabetic Retinopathy, and Glaucoma. I can honestly tell you that breakthroughs are not only on the horizon, but in many cases they are imminent. Over the weeks and months I’ll be telling you much more, specifically about our individual research projects.

Any help you may choose to give on behalf of people struggling with vision loss will be deeply appreciated. I look forward to having many of you join my fight for sight. Your help can make a difference! Click here to donate.

Tom Sullivan
DEF’s Ambassador of Vision
sullivanvision.com

A Second Vision

For the last few years Kristin McDonald, a former actress and television spokeswoman, has been applying her make-up without the aid of her eyes due to retinitis pigmentosa, a condition that reduces a person’s peripheral vision until all that is left is a pinpoint of sight.

Today, she is in a first stage study that is offering her and others hope that the injection of stem cells might be the mechanism that could slow, and maybe even halt the effects of this horrible disease. Discovery Eye Foundation helped support many of the preliminary translational studies necessary to bring the clinical trial to the FDA and get this exciting, novel approach to the patients.

I am Tom Sullivan, Ambassador of Vision for the Discovery Eye Foundation, and I was rocked when my phone rang recently and I heard the sound of my friend Kristin crying.

“What’s the matter?” I asked with real concern.

Her tears were quickly replaced by laughter, joyous laughter.

“It might be working,” she said, “I mean, the cells just might be having an impact.”

“Meaning your feeling change in your vision?” I asked.

“Tom,” she went on, “you won’t believe it. This morning when I was getting dressed and putting on my make-up, I saw my mascara in the mirror. Listen, I am not trying to tell you I can see, but since the cells were injected, I can focus on a light and even begin to notice shadows.”

“And, now,” she laughed again, “maybe I can put my mascara on straight!”

Kristin has no illusions about how far the injection of cells will take her; but, she is encouraged, as are many of the other patients who are part of Dr. Henry Klassen’s clinical study helped by DEF’s early stage funding. Maybe the old phrase really does apply – you probably know the one I mean – “hope springs eternal in the human breast.” That goes for the researchers, the patients, and all of us who treasure the gift of sight.

To read more about Kristin McDonald, visit her website at secondvision.net

Tom Sullivan
DEF’s Ambassador of Vision
sullivanvision.com

Get Fit for Your Vision

It’s no secret that exercise is the best way to get in shape and to prevent serious health conditions. But did you know that you can actually exercise your way to healthy eyes too!?

Like your heart, brain, and lungs, your eyes are impacted by how you care for your body. By eating a healthy diet and exercising regularly, you can help prevent eye conditions linked to obesity and being out of shape.

Studies have found connections between regular exercise and reducing risks for several common eye ailments such as cataracts, age-related macular degeneration and glaucoma. Vision problems and eye disease also stem from high blood pressure and high cholesterol. A healthy diet and regular exercise are two of the most important steps you can take to lower both.

What you should know about the common eye diseases and exercise

Cataracts – Studies have found that a lack of physical activity may be associated with an increased risk of getting cataracts. Whether it’s a brisk walk around your block or a run through the park, both activities may be associated with decreased risk of age-related cataract.

Age-related Macular Degeneration (AMD)– Studies found that that those who were active and exercised three or more times a week were less likely to develop AMD.

Glaucoma – Doctors treat glaucoma by lowering high intraocular (eye) pressure. Research that focused on young adults found that moderate intensity, low-impact exercise led to significant reduction in eye pressure. Regular, ongoing exercise, such as walking or jogging, will help reduce eye pressure.

How to kick off your exercise routine

Start simple and set realistic goals. Keep a log of your goals and daily exercise routine, this will help you stick to your plan and track your progress.
Keep it fun.
Mix up your fitness routine with combinations of strength and cardio.
Not feeling all that motivated? Try jump-starting your fitness routine with a little Zumba or ballroom dancing; these are super fun ways to get in shape.
Head outside and roller skate, bike, or go on a hike—all are great calorie burners too.
If it’s too cold to go outdoors, pick up the latest yoga fitness DVD and create a calming atmosphere in your living room. Or you could try a circuit training fitness DVD for a more upbeat cardio workout.
Don’t get stuck in a rut: change up your routine frequently to get the biggest bang out of your exercise time!

No time for exercise? You can squeeze it in between everyday tasks such as:

Taking the stairs at work instead of the elevator.

Walking to your co-worker’s desk instead of sending an e-mail.

Doing lunges or squats while brushing your teeth.

Contracting and holding your abs while working on your computer – try for 10 contractions every hour.

Taking the dog for a long walk or jog—try doing a few lunges on the trail.

Stay active, get plenty of exercise and keep a healthy diet. When you’re tempted to slack off, or quit exercising all together, just remember how terrific you’ll look and feel when you keep moving. You’ll probably agree it’s worth working out a few minutes each day to reap the rewards of good health and great vision!

Click here for Eye Healthy Recipes.

Who’s On First For My Eye’s

The Difference Between an Optometrist and an Ophthalmologist

There are a number of players on your eye-health team, among them your optometrist and your ophthalmologist. It’s not always obvious, however, what position each plays and when you should call on which professional.

Optometrists

An optometrist holds a doctor of optometry (OD) degree. An optometrist generally completes a four-year college program in the sciences, plus four years of postgraduate professional training in optometry school.

Optometrists examine eyes for vision and health problems, and correct refractive errors with glasses and contact lenses. Some optometrists also provide low vision care and vision therapy. In the United States, optometrists may prescribe medications to treat certain eye problems and diseases, and their scope of care can differ by state. While not licensed to perform eye surgery, optometrists can play a role in pre- and post-operative care, if you have eye surgery performed by an ophthalmologist.

Ophthalmologists

An ophthalmologist is a medical doctor (MD) or a doctor of osteopathic medicine (DO), who specializes in eye and vision care. Ophthalmologists complete four years of college, four years of medical school, one year of internship and at least three years of residency in ophthalmology. Some ophthalmologists also have one or two years of additional training to become specialists in cornea, retina, glaucoma, oculoplastics, pediatrics or neuro-ophthalmology.

Ophthalmologists perform eye exams, diagnose and treat diseases, prescribe medications and perform eye surgery. They also prescribe corrective lenses.

Which one do I call?

Both optometrists and ophthalmologists perform routine eye exams, and are both trained to detect, diagnose and manage eye diseases. Both can prescribe corrective lenses, and both must fulfill continuing education requirements to maintain their licenses.

If your eyes are healthy, which type of professional to see is a matter of personal preference. If you already have a medical eye problem, such as diabetes, or a family history of AMD or glaucoma, you should consider seeing an ophthalmologist. While most optometrists offer medical treatment for common eye problems and chronic eye diseases, such as pink eye, dry eye or allergies, certain eye disorders require treatment by an ophthalmologist, particularly if you need surgery, laser therapy or other specialized care.

In some cases, your optometrist and ophthalmologist may work as a team. In such a setup, the optometrist is the equivalent of your primary-care doctor, who monitors your ongoing condition and care, and the ophthalmologist is your specialist, who manages your condition medically and/or performs surgery. For routine care, you may want to check with your insurance provider to see which, if either, professional they cover and for what services.

Eye Healthy Foods for the Holidays

Sharing meals with family and friends is one of the major highlights of the holiday season. Whether you treat yourself to old recipes or you try new ones, consider adding these eye-healthy foods to your holiday feast!

LEAFY GREEN VEGETABLES

Be sure to start your holiday meal with a salad, it’s an excellent way to ensure that you and your guests get plenty of zeaxanthin and lutein, two nutrients that help protect your central vision. Adding kale, spinach, or romaine lettuce to salads helps your eyes absorb damaging blue light, combats the effects of cigarette smoke and pollution, and also decreases your risk of developing age-related macular degeneration (AMD), a condition that affects the macula, the part of your retina responsible for central vision. You will also find lutein in grapes, kiwis, broccoli, peas, corn, Swiss chard, and collard greens.

TURKEY AND BEEF

Turkey and lean beef, two of the main ingredients in many holiday meals, keep your eyes strong and healthy. Both foods are high in zinc, a nutrient important to the retina and the choroid layer under the retina. Zinc is essential for good night vision. Eating foods that are high in the nutrient can also reduce your risk of cataracts and AMD. Other foods that contain zinc include pork, dairy products, chick peas, black-eyed peas, crab, oysters, beans, spinach, mushrooms, cashews, and almonds.

CARROTS

It wasn’t an old wives tale, it is true Carrots are good for your eyes! They contain beta carotene, a substance that turns into vitamin A when eaten. Eating carrots can benefit your night vision and could possibly reduce your risk of cataracts, AMD, and dry eyes. Other foods that contain beta carotene include pumpkin, sweet potatoes, and butternut squash. All great ingredients to include into your holiday feast.

FISH

Fish contain omega-3 fatty acids, which can reduce your risk of developing AMD, dry eye, and glaucoma. Salmon, mackerel, flounder, tuna, halibut, herring, and sardines would be a great addition to your holiday meals.

WHOLE GRAINS

Whole grains reduce your risk of heart disease, obesity, and type 2 diabetes and can also decrease your risk of AMD. Substituting whole grain flour for white flour in holiday breads and muffins is a simple way to boost your whole grain intake. Other good whole grain sources include wild rice, brown rice, popcorn, oatmeal, bulgur, barley, buckwheat, and couscous.

FRUIT

Fruits high in vitamin C, such as strawberries and oranges, also offer important vision benefits. Vitamin C is an antioxidant, a substance that can prevent cell damage caused by free radicals. Vitamin C-rich foods help keep the collagen in your cornea healthy and reduce the risk of cataracts and AMD. You can also find vitamin C in grapefruit, kiwi, blueberries, peas, broccoli, and tomatoes.

Sensible food choices, along with regular eye examinations, can help you protect your vision. For eye healthy recipes, visit our EYE COOK section in our website.

Happy Eating and Happy Holidays!

Can You Get Sunburned Eyes?

You know to slather on lots of sunblock before going out in the sun, and to keep applying it throughout the day. What about your eyes? Do you always wear a brimmed hat and sunglasses? Even on cloudy days? Can your eyes get sunburned?

The short answer is yes, you can get sunburned eyes, and just like your skin, it could come back and haunt you in the future.

eyes get sunburned — photo courtesy of Sarah DeRemer

Severely sunburned eyes, known as photokeratitis, is a result of prolonged exposure to the sun’s ultraviolet rays and can cause a burning sensation and blurred vision. Realize that these damaging UV rays do not just come directly from the sun, but also from the reflection of these rays from water and sand.

Symptoms of sunburned eyes include:

Eye pain
A gritty feeling
Burning sensation
Red eyes
Swollen eyes and/or lids
Watery eyes
Blurred vision
Sensitivity to light
Glare and halos around lights
Headaches

These symptoms are temporary and should resolve on their own within 24 to 48 hours. If the symptoms last longer, see your eye doctor immediately.

While waiting for your eyes to recover you might want to:

Stay indoors and wear sunglasses to help with your increased light sensitivity.
Keep your eyes moist with preservative-free artificial tears.
Use OTC pain relievers to help with the pain and follow the recommended dosage.
DO NOT rub your eyes.
If you wear contact lenses, remove them immediately and stop wearing them until your eyes have returned to normal.
You may find that placing a cool, damp cloth over your closed eyes is soothing.

Just like with your skin, the UV rays do have a long-term effect on your eyes. Sunlight can cause a slow deterioration of the cells in your eyes that could lead to eye diseases such as age-related macular degeneration and cataracts. Therefore it is best to limit you exposure to both direct and reflected UV rays.

The best ways to protect your eyes include wearing sunglasses that block 100% of the UV rays and a hat. Not all sunglasses have UV protection, so make sure the ones you select do, and wear them whenever outdoors. Even on a cloudy day as UV rays penetrate clouds. For maximum protection consider wrap-around glasses to protect you from direct and indirect sunlight. If you are participating in sports, goggles or glasses designed for your specific sport might be the best option. And don’t forget to wear a brimmed hat. It will not only protect you from indirect sunlight, it will also protect your face from sunburn.

Susan DeRemer, CFRE
Discovery Eye Foundation

Cataracts, Cradles & Canines: Is My Child or Dog At Risk?

Many of us associate cataracts as a condition that affects mostly the aging human population, but animals can also be at risk for developing this vision robbing affliction. Cataracts is a disease which causes the lens to become opaque. It can result in partially or severely decreased vision, but it can usually be corrected with surgery.

While we know that most cases of cataracts affect the older generation of people, what about younger children and dogs? Are they at risk of developing this dangerous disease?

A Dog’s Genes Genetics

The most common form of cataracts found in dogs is purely genetic, it can be present at birth or present itself at any time later in life, and the same is true for humans, which is called congenital cataracts. Be sure to check your dog’s eyes regularly and look for signs of irregularities, especially a cloudiness in their pupils.

A Dog With Diabetes

The second form of cataracts common in canines is associated with diabetes. Statistics share 80% of dogs who have diabetes will develop cataracts within one year of being diagnosed with the disease. Diabetes has also been linked with obesity, which is just one more reason we should be feeding our dogs a healthy diet and exercising with them regularly.

Rare With Human Children

Thankfully, when it comes to congenital cataracts, which can be present at birth or during childhood, statistics are in the favor of the child, since only about 0.4% of infants are born with this condition or could develop it later on in life.

While it’s recommended that infants have their first comprehensive eye examination at six months of age, parents should still be on the lookout for signs of this disease. The next recommended time for an eye exam performed by a professional is before a child enters school, usually at five or six years old. During these formative years, parents should be extra vigilant in watching for signs of vision problems in their children.

For more information on eyes for the rest of your two-legged brood, check out this infographic:

cataracts

6/2/16

Tara Heath
Health Professional
Freelance Writer

Double Vision and Cataracts

Double vision, like all sudden vision irregularities is definitely something to take seriously, especially if you’ve had no history of it in the past. Even if it’s a temporary thing, it’s still something you should talk to your eye doctor about, just in case. double vision and cataracts

Known to the medical community as diplopia, double vision is when a person sees two images of an object where there should only be one, either some of the time or all of the time. The second image can be horizontally, vertically, or diagonally placed to the original, depending upon the cause of the doubled images.

Normal vision, called single binocular vision, works by having each eye produce its own image. Your brain allows your eyes to work together, so you can focus on a single area, then reconciles the two slightly images together, giving you clear sight.

Eye muscles that don’t work as well as they should, or nerves connected to the eye not functioning properly can very well result in double vision.

There are three basic types: physiological, binocular, and monocular.

+ Physiological double vision affects images in the background – things you are not currently focusing upon. This type of double vision can even be something the patient doesn’t notice, because the brain can compensate for it. Children are the most likely to complain about this kind of double vision.

+ Binocular double vision are cases where double vision occurs in both eyes, because they are not working together as they should. If you can cover one eye to get rid of the double vision, it’s binocular double vision.

+ Monocular double vision, in which only the images from one eye is doubled sometimes produces an effect known as ghosting, where the doubled-images appear to be very close together. If you cover the unaffected eye, you’ll still experience double vision. This is often an early sign of a cataract – a cloudy part in the lens of the eye. The light coming into your eyes can be scattered by the cataract, causing double vision in that eye. According to Prevent Blindness America (PBA), cataracts are the biggest cause of blindness in the world, and the most common reason people over 40 lose their vision. In the United States alone, more than 22 million people over the age of 40 are affected by cataracts. The number is expected to grow to more than 30 million by 2020 as the population ages.

Signs of a Cataract

Cataracts begin small, and unless you just happen to get a comprehensive eye exam just as it develops, it will be unnoticeable. As it grows, your vision may blur just a little, or become somewhat cloudy. In some cases, a cataract will cause lights to flare and seem too bright to your eyes. Colors may look faded. Sometimes, they can even briefly improve your vision. Eventually, however, you’ll notice a loss of vision quality that will necessitate a visit to your eye doctor – like double vision.

No one is sure why cataracts develop, which is one reason it’s so important to get a comprehensive eye exam at least once a year, especially if you happen to be over 40 years old. Age is one of the most common risk factors for cataracts, but other risks include family history, previous eye injuries or surgeries, use of corticosteroid medication, smoking, obesity, diabetes, hypertension, and ultraviolet radiation, just to name some.

Cataract Treatment

Medical science has been rapidly advancing over the past few decades, including the fields involving the eye. Where a cataract was once sure to cause blindness in one or both eyes, if caught early enough, they can be removed by surgery in a fairly simple procedure. At first, the effects of cataracts can even be temporarily corrected with new glasses or the right lighting, but eventually it will grow to the point where surgery should be seriously considered.

Today’s methods of cataract surgery are highly successful. Statistics from PBA state more than 3 million Americans go through cataract surgery every year, with 9 out of 10 having their vision fully restored afterwards.

The standard procedure is for the surgeon to remove the clouded lens in your eye and replace it with a clear plastic device called an intraocular lens (IOL). These IOLs are constantly being improved, so surgeons can insert them more easily, and they are more useful to the patient receiving them. In fact, even specialized IOLs are being developed. Some might block ultraviolet light to prevent retinal damage, while others may very well correct your vision so you no longer need glasses if you needed them before.

If you find the sight in one of your eyes is showing double images, it may be a cataract, but fortunately, the state of optical surgery is so well-developed today, you can have a cataract removed in the course of an afternoon, and have clearer vision for decades to come.

5/26/16

Laura O’Donnell
EyeCare 20/20

Women’s Eye Health

With this being Women’s History Month, we thought it appropriate to discuss women’s eye heath. Your vision is one of the most important things in your life. Vision loss can make everyday tasks more difficult, impede your work and lead to depression.

According to Prevent Blindness America (PBA), 66% of people who are blind or visually impaired are women. This is primarily due to the fact that women have more risk factors for vision loss than men. Sadly the same study also revealed that only 9% of women realize this. Early intervention can help prevent blindness in many cases. Many blinding eye diseases can be treated to prevent blindness and almost all eye injuries can be prevented.

Here is a closer look at why women are affected more than men, and what condition they need to be aware of for early diagnosis and sight-saving treatments.

Why Women Lose Vision

They live longer than men and many eye diseases are age-related. Examples are cataracts, macular degeneration and diabetic retinopathy. The rates of these diseases are increasing as the baby boomer population ages.

Some eye diseases are intrinsically more prevalent among women, like dry eye syndrome which is believed to be linked to hormones. It is 2-3 times more likely in women than men. Hormonal changes can influence vision changes across the life span of a woman, from pregnancy to post-menopause.

Women have higher rates of autoimmune diseases such as lupus, rheumatoid arthritis and multiple sclerosis. The serious side effects of these conditions can affect your eyes, causing vision loss.

Social and economic factors can access to health care for women restricting early detection and treatment which could prevent or limit vision loss.

While behavioral and environmental factors are not restricted to women, poor nutrition and obesity can cause diabetes and subsequent diabetic retinopathy; while smoking is also a proven risk factor for eye diseases such as cataracts and macular degeneration. Women under 23 are the fastest growing segment of new smokers.

Eye Conditions More Prevalent in Women

Cataracts are the world’s leading cause of blindness. They are the result of a clouding of your eye’s normally clear lens. They can be treated with cataract surgery, where the cloudy lens is replaced with a clear synthetic lens.

Glaucoma is the second-leading cause of blindness in the Us. It is called the silent thief of sight because there is no warning. It happens when pressure in the eye — intraocular pressure or IOP — is too high, damaging the optic nerve which sends vision signals to the brain. Open-angle glaucoma, the most common type, affects men and women equally. But women are 2-4 times more likely than men to get closed-angle glaucoma. One of the possible reasons for this is that the front chamber between the iris and cornea is shallower in women than men and can block fluids from draining out of the eye, thus increasing pressure. Glaucoma is also genetic, meaning you are at higher risk if someone in your family has had glaucoma. When caught early, there are treatments that can help control your IOP. If it is not controlled early, blindness can result and it is irreversible.

Age-related macular degeneration (AMD) is the number one cause of vision loss in people over 40 in the US. One of the reasons women are at higher risk is because they tend to live 5-7 years longer than men. AMD gradually destroys the central part of your sight that helps you read or drive. There are two types of AMD. Dry AMD, which occurs when drusen accumulate under the retina. There is no treatment for dry, yet accounts for 90% of the cases. Wet AMD occurs when new blood vessels grow and leak between the retina and eye’s outer layer. There is a treatment of anti-VEGF injections for this version of AMD. The earlier the disease is diagnosed and treated, the better the results. Like glaucoma, it is an inherited eye disease.

Diabetic retinopathy is a result of diabetes. When blood sugar levels are too high, the vessels that feed the retina weaken and eventually leak, which cause the macula to swell. In its most dangerous form the retina may detach from the back of the eye leading to blindness. Diabetes is also hereditary, but controllable with early diagnosis and treatment.

Dry eye syndrome occurs when your eyes produce too few tears. Your eyes may burn, sting or feel gritty, making your vision blurry or you may blink more. Contrary to the name, you may appear weepy as the dryness may stimulates more tear production. Thanks to hormones, women are more susceptible. In postmenopausal women, the shift in balance between estrogen and progesterone can be responsible.

Pregnancy-related eye changes, like menopause, are caused by hormone shifts and can cause several temporary eye conditions, such as dry eye and corneal swelling.

3/10/16

Susan DeRemer, CFRE
Vice President of Development
Discovery Eye Foundation

4 Super Greens for Better Sight

A healthy diet not only helps your heart, but also your eyes. Your diet should include lots of fruits and vegetables to provide you with a natural source of nutrients to help protect your sight. As wonderful as supplements are, eating the actual foods is always better. Some of the best vegetables for you are the dark, leafy greens that are rich in valuable vitamins and nutrients. These are the super greens for better sight.

With the US experiencing bitter, freezing temperatures on the East Coast, while the West Coast is having summer in February, with record-breaking hot temperatures, I thought it would be interesting to see how you could enjoy those super greens, no matter what the temperature is outside. Below is a quick look at four dark leafy greens that are a great addition to a healthy diet, watercress, arugula, spinach and kale. For each vegetable I have included a recipe that is served hot, along with one that is served cold.

Here is what you need to know about super greens for better sight.

WATERCRESS

Watercress is a cruciferous plant and part of the brassica family, like arugula and kale. It contains vitamins A, B6, B12, C, K, iron, magnesium, calcium, phosphorus, lutein and zeaxanthin. In fact, weight for weight, watercress contains more vitamin C than an orange, more calcium than milk, more iron than spinach and more folate than bananas. Watercress has the highest amount of nutrients for the smallest amount of calories.

The health benefits of watercress include boosting immunity, cancer & diabetes prevention, reducing cognitive decline, thyroid support, better cardiovascular health and stronger bones. As for your eyesight, it can help prevent or slow the onset of age-related macular degeneration and possibly cataracts.

Watercress is most commonly enjoyed fresh in salads, but can also be use in pastas, casseroles, soups and sauces. Choose watercress with deep green, crisp leaves, with no signs of wilting. Trim the stems, rinse the greens in cold water and dry. It is best if used immediately, but can be store for up to four days in the refrigerator.

Watercress Soup by William Anatooskin

Watercress and Grapefruit Salad by Martha Stewart

ARUGULA

Arugula is also known as a salad or garden rocket. It is a small low growing herb that is packed with vitamins, minerals and antioxidants. It is rich in folates, vitamin A, B-complex, C and K and has copper, iron, calcium, potassium, manganese and phosphorus.

The health benefits of arugula include a lowered risk of cancer, healthy bones, strengthened brain function, improved mineral absorption and it boosts the immune system. Because of being a source of carotenoids, it also helps to slow the progression of age-related macular degeneration.

Arugula is popular in salads, used with milder greens to add a peppery flavor. But it can also be used in pastas, casseroles, pizzas, soups and sauces. Choose arugula that is crisp with green young leaves. Avoid the flowered harvest as those leaves are tough and have a bitter taste. Wash leaves in a bowl of water, swishing thoroughly to get rid of all sand and soil. Drain and pat dry before storing in the vegetable bin of your refrigerator for no more than a few days.

Grilled Stuffed Swordfish by Stormy Scarlett

Pasta Salad with Goat Cheese and Arugula by Martha Stewart

SPINACH

Spinach is a very popular leafy green vegetable, with two common varieties cultivated for food; the savory-type with dark green crinkled leaves and the flat-leaf type with smooth surfaced leaves. Spinach contains vitamin A, B-complex, C and K, along with lutein, zeaxanthin beta-carotene, potassium manganese, magnesium, copper and zinc.

The nutrients in spinach help improve blood glucose control in diabetes, lower the risk of certain cancers, reduce blood pressure, increase bone health and help iron deficiency. The lutein, zeaxanthin and beta-carotene help to potentially prevent and slow the progression of age-related macular degeneration. Lutein also works to protect the eye from free radical damage by helping filter out damaging blue and ultraviolet light.

Spinach is a universally popular vegetable, used around the world in a variety of ways, including salads, soups, noodles, pies, casseroles, dips, sauces, etc. Look for leaves that are dark green in color, crisp and not dull or yellow and spotted. Wash thoroughly to remove sand and soil, dry, trim away tough stems and store in the refrigerator for up to a week.

Turkey-Spinach Meatballs from Bon Appètit

Spinach Salad with Dates from Bon Appètit

KALE

Kale is a member of the mustard and cabbage families and has more nutrients than spinach. Less than ½ cup has 333% of the recommended daily allowance (RDA) of vitamin A, 587% RDA of vitamin K and 200% RDA of vitamin C. This frilly-leafed vegetable also has vitamin B-complex, lutein, zeaxanthin, beta-carotene, copper, calcium, sodium, potassium, iron, manganese, and phosphorus.

The health benefits of kale include healthy muscles and skin, improved blood glucose control, lower colon and prostate cancer risk, better cardiovascular health, stronger bone health, reduced neuronal brain damage and support for red blood cell formation. The advantage for your eyes comes from the lutein, zeaxanthin, beta-carotene and vitamin A, all which work to support a healthy retina. They help protect against blue and ultraviolet light as well as the early onset and progression of age-related macular degeneration. Because of the positive impact on diabetes it also reduces the onset and progression of diabetic retinopathy.

Kale is very versatile and can be served in a variety of ways including salads, soups and casseroles. It can also be braised, broiled, sautéed and even made into kale chips by tossing them in extra-virgin olive oil and sprinkled with your choice of cumin, curry powder, chili powder, red pepper flakes or garlic powder and baking at 275 degrees for 15-30 minutes depending on how crisp you want them to be. When shopping for kale look for leaves that are crispy and crunchy with a brilliant dark blue-green color. Wash thoroughly to remove soil and sand, dry well, and remove all tough stems. It is extremely perishable, so use it as quickly as possible.

Kale and Chicken Casserole by Martha Stewart

Kale with Pomegranate Dressing and Ricotta Salata from Bon Appètit

All of these dark green leafy vegetables are not only healthy for you, but can be used in many ways to make it easy to incorporate them into your diet. Here are a few ideas:

Throw a small handful into your blender when making your favorite smoothie
Add them to your next omelet or egg scramble
Use them for making pesto or adding to pasta sauce
Sauté with a small amount of extra-virgin olive and season with freshly ground black pepper and freshly grated Parmesan cheese to serve at a topping for your baked potato
Add it to your wrap, sandwich or flatbread

2/17/16