Lesson 23: Eye Health
This lesson covers three main areas of eye health. Macular Degeneration, Cataracts and Glaucoma
Macular Degeneration
The most common cause of blindness in people over age 50, macular degeneration affects millions of Americans to varying degrees. The macula is the central and most light-sensitive portion of the retina, which is located at the back of the eye. It controls the central field of vision and the ability to distinguish color and fine detail. When macular degeneration occurs, these basic functions of eyesight begin to break down. Objects in a person's central viewing area--things being directly looked at--appear blurred, gray, or simply blank, even though peripheral vision remains normal. As the condition progresses, it threatens the patient's ability to read, drive, watch television, or recognize people easily.
There are two forms of macular degeneration: "dry" and "wet," both of which are painless and usually affect one eye at a time. The dry, or age-related, form is so called because tiny bits of debris accumulate beneath the macula as it thins over time. Dry macular degeneration, which accounts for about 90% of cases, progresses slowly enough that most patients do not have serious loss of vision.
In ‘wet’ macular degeneration, new blood vessels develop under the retina and begin to push against it. The vessels can leak fluid, which is believed to cause scarring of the macula and result in permanent damage to central vision in a matter of days. Patients with dry macular degeneration may suddenly develop this fast-moving form.
The principal damage in macular degeneration is probably caused by the unstable oxygen molecules called free radicals, which can be dangerous to many types of cells, not just those in the eyes. Environmental and lifestyle factors such as high dietary levels of saturated fat, tobacco smoke, and years of exposure to the sun's ultraviolet rays all encourage production of free radicals in the retina.
Medical conditions such as high blood pressure, diabetes, and heart disease can also contribute to macular degeneration by restricting the supply of blood to the eye. Having light-colored eyes also increases the risk of macular degeneration, as does a family history of the disorder.
In addition, advancing age magnifies all of these risk factors. About one-fourth of all Americans over age 65--a rapidly growing segment of the population--show some signs of macular degeneration, as do one-third of those over age 80.
The most valuable antioxidant protection against macular degeneration is supplied by vitamins C and E and various carotenoids, all of which help neutralize the free radicals that can damage the retina. Two carotenoids in particular, Astaxanthin and zeaxanthin, play an important role in macular function by blocking the sun's harmful ultraviolet rays. These substances provide the macula with its yellowish color. If you are using anticoagulant drugs, see your doctor before taking vitamin E.
Zinc supplements help by not only correcting the deficiency of zinc that's common in older people, but also possibly by slowing the progress of macular degeneration. Along with all these supplements, take bilberry, an herb that supplies other antioxidant compounds and also improves blood flow to the eye. Two possible substitutes are grape seed extract, good for people with poor night vision, and gingko biloba, which may help those also experiencing memory loss (although neither is as effective against macular degeneration as bilberry).
Remember the old saying, "An apple a day keeps the doctor away?" If you eat that apple--plus a banana and handful of grapes--you could reduce your risk of developing the eye problem called age-related macular degeneration when you reach your senior years. Age-related maculopathy, also known as macular degeneration, is a leading cause of blindness in older adults.
A study from the Channing Laboratory at Harvard Medical School and Brigham and Women’s Hospital indicates that people who eat a daily diet that includes several servings of fruit reduce their risk of developing macular degeneration as seniors.
The study looked at a group of men and women age 50 and older. It compared their intake of antioxidant vitamins and carotenoids (like beta carotene) as well as fruits and vegetables, and how these elements relate to the development of macular degeneration.
Researchers discovered that people who consumed three or more servings of fruit per day over a period of 12 to 18 years reduced their risk of developing macular degeneration by more than 30%, compared to people who ate 1.5 servings per day or less. Fruit tastes great, it’s refreshing and it also includes vitamins and fiber that you need for general health.
And as this study shows, having at least three servings of fruit per day may help your eyesight as you get older by helping to reduce your risk of developing macular degeneration.
Nutrients for Macular Degeneration
Cataracts
Theses create a very gradual but treatable vision disorder in which the lens of the eye loses its normal transparency and begins to impair your vision. The name comes from the ancient idea that the characteristic cataract whiteness behind the pupil was a kind of waterfall (a "cataract") from the brain. The process of forming a cataract begins when proteins in a healthy lens become damaged and then clump together to form an opaque cluster. This change (similar to what occurs to the proteins in an egg white when it's boiled) is entirely painless and causes only visual symptoms. Cataracts, however, never lead to complete blindness because the lens will always transmit some light.
The process of forming a cataract is very slow, and the onset of symptoms is virtually imperceptible. Usually individuals first become slightly nearsighted, so that older people who once needed glasses for reading are surprised to find they can do without them. Colors are also changed: Blue becomes dull, while red, orange, and yellow become exaggerated.
The most predominant symptom, however, is a progressive decline in vision with increased blurring. In addition, the opacities that develop within the lens cause a scattering of light rays, which may seriously affect night driving. Most people with cataracts are barely aware of any of these symptoms and simply notice their vision is not what it used to be. Then, when their cataracts are surgically removed, they are usually astonished to find out how much they had actually been missing.
This disorder is very common, affecting half of all Americans over age 50--virtually everyone over age 65 has some degree of cataract formation. In fact, cataracts in older people are so common that this condition is no longer really considered a disease but rather an age-related change in the body, like wrinkles and gray hair.
Although once a lens has developed a cataract, there's no way of reversing the change and restoring the transparency, research has shown that cataracts are far more preventable than was previously thought.
Long-term physical changes associated with aging make up the principal risk factor in the development of cataracts. In particular, a lifetime of exposure to ultraviolet (UV) rays from the sun (especially ultraviolet B rays) may be the leading single cause of damage; cataract rates are highest in regions with the most intense sunlight.
Cigarette smoking is believed to be another major cause; studies have found a direct correlation between inhaled smoke and cataract formation, with the heaviest smokers running the highest risk.
A deficiency of certain antioxidants (chiefly vitamins C and E, beta carotene, and selenium) may also raise the risk. These compounds help neutralize lens-damaging free radicals (unstable oxygen molecules created by UV rays, tobacco smoke, and other factors). Lenses normally have high levels of glutathione, an antioxidant that protects them from free-radical damage. Vitamin C and other antioxidants play a critical role in raising glutathione levels within all the body's tissues and are obviously of special importance in the lens of the eye.
Vitamin C, an antioxidant, raises the tissue levels of glutathione, the body's most potent antioxidant. Vitamin C also acts to regenerate (literally recycle) another potent and well-known antioxidant, vitamin E. Taking vitamin C regularly may protect the eye from the harmful effects of cigarette smoke and sunlight. Vitamin E has been found in some studies to reduce the incidence of cataracts significantly.
A third antioxidant that may protect against damage by free radicals is selenium. Caution is needed, however: Too much selenium can be toxic, so limit your daily intake to 200 to 600 micrograms (mcg).
The flavonoid-rich herb bilberry helps clear the lens and retina of impurities. An alternative to bilberry is ginkgo biloba, especially for those who already use this herb to improve memory.
Alpha-lipoic acid, which boosts the effectiveness of vitamins C and E, may also have cataract-preventive properties. It appears to have a broader range of activity against free radicals than either vitamins C or E and also promotes glutathione regeneration.
Good circulation in the eyes is promoted by grape seed extract, another antioxidant, with bioflavonoid properties (which have beneficial effects on the small blood vessels throughout the body including the eye).
The essential omega-3 and omega-6 fatty acids in flaxseed oil, although not specifically involved in cataract prevention, play a critical role in the prevention of numerous chronic diseases of all types, including atherosclerosis, cancer, diabetes, and autoimmune diseases.
Nutrients for the Prevention of Cataracts
Glaucoma
Glaucaoma is a group of eye diseases that gradually steal sight without warning. In the early stages of the disease, there may be no symptoms. Experts estimate that half of the people affected by glaucoma may not know they have it. Vision loss is caused by damage to the optic nerve. This nerve acts like an electric cable with over a million wires. It is responsible for carrying images from the eye to the brain.
There is no cure for glaucoma—yet. However, medication or surgery can slow or prevent further vision loss. The appropriate treatment depends upon the type of glaucoma among other factors. Early detection is vital to stopping the progress of the disease. It was once thought that high pressure within the eye, also known as intraocular pressure or IOP, is the main cause of this optic nerve damage.
Although IOP is clearly a risk factor, we now know that other factors must also be involved because even people with “normal” levels of pressure can experience vision loss from glaucoma. There are a few stats that I want to convey to you about glaucoma. It is estimated that over 3 million Americans have glaucoma but only half of those know they have it. Approximately 120,000 are blind from glaucoma, accounting for 9% to 12% of all cases of blindness in the U.S. About 2% of the population ages 40-50 and 8% over 70 have elevated IOP. Glaucoma is the second leading cause of blindness in the world, according to the World Health Organization. Glaucoma is the leading cause of blindness among African-Americans. Glaucoma is 6 to 8 times more common in African-Americans than Caucasians. African-Americans ages 45-65 are 14 to 17 times more likely to go blind from glaucoma than Caucasians with glaucoma in the same age group.
Nutrients for Glaucoma
Melatonin for the Blind
Absence of light perception often disrupts sleep cycles in individuals who are totally blind. But a study reported in the Journal of Clinical Endocrinology and Metabolism has found that the supplement, melatonin, can help restore normal sleep cycles for the blind.
In the German study, 12 people classified as totally blind were given 5 mg of melatonin one hour before bedtime. The study found clinically significant improvement in restoration of normal circadian rhythms (the body's internal clock) with melatonin supplementation.
Macular Degeneration
The most common cause of blindness in people over age 50, macular degeneration affects millions of Americans to varying degrees. The macula is the central and most light-sensitive portion of the retina, which is located at the back of the eye. It controls the central field of vision and the ability to distinguish color and fine detail. When macular degeneration occurs, these basic functions of eyesight begin to break down. Objects in a person's central viewing area--things being directly looked at--appear blurred, gray, or simply blank, even though peripheral vision remains normal. As the condition progresses, it threatens the patient's ability to read, drive, watch television, or recognize people easily.
There are two forms of macular degeneration: "dry" and "wet," both of which are painless and usually affect one eye at a time. The dry, or age-related, form is so called because tiny bits of debris accumulate beneath the macula as it thins over time. Dry macular degeneration, which accounts for about 90% of cases, progresses slowly enough that most patients do not have serious loss of vision.
In ‘wet’ macular degeneration, new blood vessels develop under the retina and begin to push against it. The vessels can leak fluid, which is believed to cause scarring of the macula and result in permanent damage to central vision in a matter of days. Patients with dry macular degeneration may suddenly develop this fast-moving form.
The principal damage in macular degeneration is probably caused by the unstable oxygen molecules called free radicals, which can be dangerous to many types of cells, not just those in the eyes. Environmental and lifestyle factors such as high dietary levels of saturated fat, tobacco smoke, and years of exposure to the sun's ultraviolet rays all encourage production of free radicals in the retina.
Medical conditions such as high blood pressure, diabetes, and heart disease can also contribute to macular degeneration by restricting the supply of blood to the eye. Having light-colored eyes also increases the risk of macular degeneration, as does a family history of the disorder.
In addition, advancing age magnifies all of these risk factors. About one-fourth of all Americans over age 65--a rapidly growing segment of the population--show some signs of macular degeneration, as do one-third of those over age 80.
The most valuable antioxidant protection against macular degeneration is supplied by vitamins C and E and various carotenoids, all of which help neutralize the free radicals that can damage the retina. Two carotenoids in particular, Astaxanthin and zeaxanthin, play an important role in macular function by blocking the sun's harmful ultraviolet rays. These substances provide the macula with its yellowish color. If you are using anticoagulant drugs, see your doctor before taking vitamin E.
Zinc supplements help by not only correcting the deficiency of zinc that's common in older people, but also possibly by slowing the progress of macular degeneration. Along with all these supplements, take bilberry, an herb that supplies other antioxidant compounds and also improves blood flow to the eye. Two possible substitutes are grape seed extract, good for people with poor night vision, and gingko biloba, which may help those also experiencing memory loss (although neither is as effective against macular degeneration as bilberry).
Remember the old saying, "An apple a day keeps the doctor away?" If you eat that apple--plus a banana and handful of grapes--you could reduce your risk of developing the eye problem called age-related macular degeneration when you reach your senior years. Age-related maculopathy, also known as macular degeneration, is a leading cause of blindness in older adults.
A study from the Channing Laboratory at Harvard Medical School and Brigham and Women’s Hospital indicates that people who eat a daily diet that includes several servings of fruit reduce their risk of developing macular degeneration as seniors.
The study looked at a group of men and women age 50 and older. It compared their intake of antioxidant vitamins and carotenoids (like beta carotene) as well as fruits and vegetables, and how these elements relate to the development of macular degeneration.
Researchers discovered that people who consumed three or more servings of fruit per day over a period of 12 to 18 years reduced their risk of developing macular degeneration by more than 30%, compared to people who ate 1.5 servings per day or less. Fruit tastes great, it’s refreshing and it also includes vitamins and fiber that you need for general health.
And as this study shows, having at least three servings of fruit per day may help your eyesight as you get older by helping to reduce your risk of developing macular degeneration.
Nutrients for Macular Degeneration
- Vitamin A (Fish Oil type)
- Needed for overall eye health. Beta Carotene can be helpful, but diabetics and those with hypothyroidism cannot convert the carotenoids to vitamin A.
- Astaxanthin
- 4 times more effective than Lutein. Use at least 10mg per day.
- Zeaxanthin
- Lutein
- Maqui Berry Extract
- Works directly on the photoreceptors in the eye.
- Very potent antioxidant and maybe more powerful than Astaxanthin, but more studies are needed.
- Melatonin
- There are studies that show using Melatonin at bedtime may help prevent or reverse the wet form of macular degeneration.
- Use all of the above nutrients for this condition.
Cataracts
Theses create a very gradual but treatable vision disorder in which the lens of the eye loses its normal transparency and begins to impair your vision. The name comes from the ancient idea that the characteristic cataract whiteness behind the pupil was a kind of waterfall (a "cataract") from the brain. The process of forming a cataract begins when proteins in a healthy lens become damaged and then clump together to form an opaque cluster. This change (similar to what occurs to the proteins in an egg white when it's boiled) is entirely painless and causes only visual symptoms. Cataracts, however, never lead to complete blindness because the lens will always transmit some light.
The process of forming a cataract is very slow, and the onset of symptoms is virtually imperceptible. Usually individuals first become slightly nearsighted, so that older people who once needed glasses for reading are surprised to find they can do without them. Colors are also changed: Blue becomes dull, while red, orange, and yellow become exaggerated.
The most predominant symptom, however, is a progressive decline in vision with increased blurring. In addition, the opacities that develop within the lens cause a scattering of light rays, which may seriously affect night driving. Most people with cataracts are barely aware of any of these symptoms and simply notice their vision is not what it used to be. Then, when their cataracts are surgically removed, they are usually astonished to find out how much they had actually been missing.
This disorder is very common, affecting half of all Americans over age 50--virtually everyone over age 65 has some degree of cataract formation. In fact, cataracts in older people are so common that this condition is no longer really considered a disease but rather an age-related change in the body, like wrinkles and gray hair.
Although once a lens has developed a cataract, there's no way of reversing the change and restoring the transparency, research has shown that cataracts are far more preventable than was previously thought.
Long-term physical changes associated with aging make up the principal risk factor in the development of cataracts. In particular, a lifetime of exposure to ultraviolet (UV) rays from the sun (especially ultraviolet B rays) may be the leading single cause of damage; cataract rates are highest in regions with the most intense sunlight.
Cigarette smoking is believed to be another major cause; studies have found a direct correlation between inhaled smoke and cataract formation, with the heaviest smokers running the highest risk.
A deficiency of certain antioxidants (chiefly vitamins C and E, beta carotene, and selenium) may also raise the risk. These compounds help neutralize lens-damaging free radicals (unstable oxygen molecules created by UV rays, tobacco smoke, and other factors). Lenses normally have high levels of glutathione, an antioxidant that protects them from free-radical damage. Vitamin C and other antioxidants play a critical role in raising glutathione levels within all the body's tissues and are obviously of special importance in the lens of the eye.
Vitamin C, an antioxidant, raises the tissue levels of glutathione, the body's most potent antioxidant. Vitamin C also acts to regenerate (literally recycle) another potent and well-known antioxidant, vitamin E. Taking vitamin C regularly may protect the eye from the harmful effects of cigarette smoke and sunlight. Vitamin E has been found in some studies to reduce the incidence of cataracts significantly.
A third antioxidant that may protect against damage by free radicals is selenium. Caution is needed, however: Too much selenium can be toxic, so limit your daily intake to 200 to 600 micrograms (mcg).
The flavonoid-rich herb bilberry helps clear the lens and retina of impurities. An alternative to bilberry is ginkgo biloba, especially for those who already use this herb to improve memory.
Alpha-lipoic acid, which boosts the effectiveness of vitamins C and E, may also have cataract-preventive properties. It appears to have a broader range of activity against free radicals than either vitamins C or E and also promotes glutathione regeneration.
Good circulation in the eyes is promoted by grape seed extract, another antioxidant, with bioflavonoid properties (which have beneficial effects on the small blood vessels throughout the body including the eye).
The essential omega-3 and omega-6 fatty acids in flaxseed oil, although not specifically involved in cataract prevention, play a critical role in the prevention of numerous chronic diseases of all types, including atherosclerosis, cancer, diabetes, and autoimmune diseases.
Nutrients for the Prevention of Cataracts
- N-Acetyl-Cysteine (coverts to Glutathione)
- The lens of the eye contains high concentrations of Glutathione.
- Those that use Tylenol-type over the counter meds will reduce their overall Glutathione levels.
- Carnosine
- This amino acid prevents the cross linking of proteins in the lens. Those on high sugar diets will have an increased risk for cataracts.
- Carnosine is available in eye drop form to help reverse cataracts.
- Astaxanthin
- Antioxidants are always needed to prevent cataracts
- Vitamin C
- Antioxidants are always needed to prevent cataracts
- Maqui Berry Extract
- Works directly on the photoreceptors in the eye.
Glaucoma
Glaucaoma is a group of eye diseases that gradually steal sight without warning. In the early stages of the disease, there may be no symptoms. Experts estimate that half of the people affected by glaucoma may not know they have it. Vision loss is caused by damage to the optic nerve. This nerve acts like an electric cable with over a million wires. It is responsible for carrying images from the eye to the brain.
There is no cure for glaucoma—yet. However, medication or surgery can slow or prevent further vision loss. The appropriate treatment depends upon the type of glaucoma among other factors. Early detection is vital to stopping the progress of the disease. It was once thought that high pressure within the eye, also known as intraocular pressure or IOP, is the main cause of this optic nerve damage.
Although IOP is clearly a risk factor, we now know that other factors must also be involved because even people with “normal” levels of pressure can experience vision loss from glaucoma. There are a few stats that I want to convey to you about glaucoma. It is estimated that over 3 million Americans have glaucoma but only half of those know they have it. Approximately 120,000 are blind from glaucoma, accounting for 9% to 12% of all cases of blindness in the U.S. About 2% of the population ages 40-50 and 8% over 70 have elevated IOP. Glaucoma is the second leading cause of blindness in the world, according to the World Health Organization. Glaucoma is the leading cause of blindness among African-Americans. Glaucoma is 6 to 8 times more common in African-Americans than Caucasians. African-Americans ages 45-65 are 14 to 17 times more likely to go blind from glaucoma than Caucasians with glaucoma in the same age group.
Nutrients for Glaucoma
- Vitamin C with Bioflavonoids
- Works directly in reducing ocular pressure
- Coleus Forskohlii
- Ayervedic herb that directly reduces ocular pressure
- Can be taken along with glaucoma medication
- Lion’s Mane Mushroom (Amyloban 3399)
- This mushroom should be considered to protect the integrity of the optic nerve which can be damaged by prolonged elevation of ocular pressure.
- Regenerates nerve tissue
- Astaxanthin
- Antioxidants are always needed to prevent cataracts
- Vitamin C
- Antioxidants are always needed to prevent cataracts
- Maqui Berry Extract
- Works directly on the photoreceptors in the eye.
Melatonin for the Blind
Absence of light perception often disrupts sleep cycles in individuals who are totally blind. But a study reported in the Journal of Clinical Endocrinology and Metabolism has found that the supplement, melatonin, can help restore normal sleep cycles for the blind.
In the German study, 12 people classified as totally blind were given 5 mg of melatonin one hour before bedtime. The study found clinically significant improvement in restoration of normal circadian rhythms (the body's internal clock) with melatonin supplementation.
Healing Recipes by Chef Susan Irby
Chinese medicine has long believed that the liver is connected to eye health. In actuality, the health of the liver is connected to all body functions and total health. When it comes to the eyes, specifically, phytochemicals called carotenoids rank at the top of the list for healthy eyes. Two of the most important phytochemicals are zeaxanthin and lutein.
The following foods and recipes are designed to help improve eye health:
The following foods and recipes are designed to help improve eye health:
- Goji berries – for strengthened vision, eat 2 ounces daily
- Blueberries
- Raw spinach
- Red bell pepper
- Kale
- Eggs
- Carrots
- Organic, non-gmo, raw corn kernels
- Purple sweet potatoes
- Avocado – not only does avocado contain eye-health promoting phytochemicals, but avocado is a living fat that helps maximize the absorption of nutrients.
The Morning Wellness Water
Serves 1
8 ounces distilled water
2 – 3 drops wild red reishi
1 – 3 teaspoons probiotic (Reuteri)
¼ teaspoon ginseng sublime
1 tablespoon maca root powder
Mix all in a tall glass and drink at once.
Serves 1
8 ounces distilled water
2 – 3 drops wild red reishi
1 – 3 teaspoons probiotic (Reuteri)
¼ teaspoon ginseng sublime
1 tablespoon maca root powder
Mix all in a tall glass and drink at once.
- Kale
- Eggs
- Carrots
- Organic, non-gmo, raw corn kernels
- Purple sweet potatoes
- Avocado – not only does avocado contain eye-health promoting phytochemicals, but avocado is a living fat that helps maximize the absorption of nutrients.
WonderVision Wakeup Breakfast
Serves 2
2 pieces sprouted bread, lightly toasted
6 spinach or kale leaves
½ medium avocado, sliced
½ teaspoon black sesame seeds
4 julienned slices red bell pepper
2 steamed or hard boiled eggs
Place spinach or kale on top of 1 slice of sprouted bread. Top with ½ of the avocado slices, ¼ teaspoon of the black sesame seeds, 2 bell pepper slice and 1 of the eggs, sliced. Repeat process with remaining ingredients. Garnish with cracked black pepper, if desired.
*This recipe provides energy as a pre-workout or post-workout snack. As a pre-workout snack, eat at least 50 minutes before. Post-workout, eat within 30 minutes after an intense workout.
Enjoy this breakfast snack with 2 ounces of goji berries and a small handful of blueberries.
Nutrition
Serving size: ½ of the recipe
Calories: 177
Fat: 14.7g
Saturated fat: 3.5g
Cholesterol: 164mg
Sodium: 88mg
Potassium: 474mg
Carbohydrates: 5.9g
Fiber: 4.1g
Sugars: 0.7g
Protein: 7.5g
Serves 2
2 pieces sprouted bread, lightly toasted
6 spinach or kale leaves
½ medium avocado, sliced
½ teaspoon black sesame seeds
4 julienned slices red bell pepper
2 steamed or hard boiled eggs
Place spinach or kale on top of 1 slice of sprouted bread. Top with ½ of the avocado slices, ¼ teaspoon of the black sesame seeds, 2 bell pepper slice and 1 of the eggs, sliced. Repeat process with remaining ingredients. Garnish with cracked black pepper, if desired.
*This recipe provides energy as a pre-workout or post-workout snack. As a pre-workout snack, eat at least 50 minutes before. Post-workout, eat within 30 minutes after an intense workout.
Enjoy this breakfast snack with 2 ounces of goji berries and a small handful of blueberries.
Nutrition
Serving size: ½ of the recipe
Calories: 177
Fat: 14.7g
Saturated fat: 3.5g
Cholesterol: 164mg
Sodium: 88mg
Potassium: 474mg
Carbohydrates: 5.9g
Fiber: 4.1g
Sugars: 0.7g
Protein: 7.5g
Oven Steamed Purple Sweet Potato
Serves 4
4 medium purple sweet potatoes
Glass dish with lid
Water
Grapeseed oil
Preheat oven to 300*F. Wash and scrub sweet potatoes. Poke a couple of holes in each sweet potato. Place about 1 inch of water in bottom of dish. Rub sweet potatoes with a little grapeseed oil. Place in dish and cover with lid. Steam in oven for about 2 hours and 15 minutes or until potatoes are fork tender. Season potatoes with grass fed butter, if desired, and fresh cracked pepper and pink Himalayan sea salt.
Nutrition per serving
Serving size: 1 heaping cup
Calories: 266
Fat: 0.4g
Saturated fat: 0.0g
Cholesterol: 0mg
Sodium: 20mg
Potassium: 1836mg
Carbohydrates: 62.7g
Fiber: 9.2g
Sugars: 1.1g
Protein: 3.4g
Serves 4
4 medium purple sweet potatoes
Glass dish with lid
Water
Grapeseed oil
Preheat oven to 300*F. Wash and scrub sweet potatoes. Poke a couple of holes in each sweet potato. Place about 1 inch of water in bottom of dish. Rub sweet potatoes with a little grapeseed oil. Place in dish and cover with lid. Steam in oven for about 2 hours and 15 minutes or until potatoes are fork tender. Season potatoes with grass fed butter, if desired, and fresh cracked pepper and pink Himalayan sea salt.
Nutrition per serving
Serving size: 1 heaping cup
Calories: 266
Fat: 0.4g
Saturated fat: 0.0g
Cholesterol: 0mg
Sodium: 20mg
Potassium: 1836mg
Carbohydrates: 62.7g
Fiber: 9.2g
Sugars: 1.1g
Protein: 3.4g
Green Leaf Salad with Balsamic Vinaigrette
Serves 4
3 tablespoons balsamic vinegar
2 tablespoons extra virgin olive oil
Healthy pinch of blacked pepper
Pinch pink Himalayan sea salt (if desired)
Juice of ½ lemon
2 cups fresh spinach, leaves washed and dried
2 cups fresh kale
¼ medium red onion, diced
½ medium red bell pepper, thinly sliced
2 medium carrots, shredded using a vegetable peeler
1 ear raw, organic non-gmo corn kernels, cut off the cob
In a large mixing bowl, whisk together vinegar, oil, pepper, salt and lemon. Toss in spinach, kale, onion, bell pepper, carrots and corn. Toss together well to coat. Serve with poached or slow roasted chicken or salmon.
Nutrition per serving
Serving size: about 1 heaping cup
Calories: 119
Fat: 7.3g
Saturated fat: 1.1g
Cholesterol: 0mg
Sodium: 50mg
Potassium: 445mg
Carbohydrates: 12.5g
Fiber: 2.5g
Sugars: 3.2g
Protein: 2.4g
Serves 4
3 tablespoons balsamic vinegar
2 tablespoons extra virgin olive oil
Healthy pinch of blacked pepper
Pinch pink Himalayan sea salt (if desired)
Juice of ½ lemon
2 cups fresh spinach, leaves washed and dried
2 cups fresh kale
¼ medium red onion, diced
½ medium red bell pepper, thinly sliced
2 medium carrots, shredded using a vegetable peeler
1 ear raw, organic non-gmo corn kernels, cut off the cob
In a large mixing bowl, whisk together vinegar, oil, pepper, salt and lemon. Toss in spinach, kale, onion, bell pepper, carrots and corn. Toss together well to coat. Serve with poached or slow roasted chicken or salmon.
Nutrition per serving
Serving size: about 1 heaping cup
Calories: 119
Fat: 7.3g
Saturated fat: 1.1g
Cholesterol: 0mg
Sodium: 50mg
Potassium: 445mg
Carbohydrates: 12.5g
Fiber: 2.5g
Sugars: 3.2g
Protein: 2.4g