Spring Clean Your Diet, Satisfy Cravings

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If warmer weather and fresh air send you into tidying mode, don’t forget your pantry. Spring clean your pantry and refrigerator and you’ll make better food choices and improve your health in the long run.

Count on Color for Protecting your Body

The colorful compounds in fruits, vegetables and grains protect plants from diseases and pests. In your body they help protect your tissues including skin, bone and muscle, from harm. Think of all forms of produce and grains in a variety of colors (see below). Fresh, frozen, 100% juice, dried or roasted veggie snacks and dried fruits with no added sugar (I often turn to figs and raisins when I want something sweet).

Here’s an example of of what color can do for you:

Orange fruits and vegetables may be protective against bone loss.

Black, deep red and dark purple produce and grains (examples: black rice, purple carrots, 100% grape juice made with Concord grapes, 100% pomegranate juice) are good for artery health; they help expand arteries to accommodate greater blood flow (very important for maintaining healthy blood pressure).

Dark greens are good for skin and eyes. They can help eyes adjust to bright light and also support night vision. Some examples include spinach, kale, turnip greens, collard greens, broccoli, zucchini, Brussels sprouts and romaine lettuce.

Add Snacks that Satisfy Hunger and Taste

When you want to satisfy hunger, look for foods high in protein and fiber. If you want to satisfy hunger and taste at the same time, consider options that fulfill your cravings. Looking for salty and crunchy? Beanitos hint of lime chips are amazing with guacamole. Searching for something sweet? Yogurt parfaits, granola + milk (Purely Elizabeth’s and The Toasted Oat are 2 of my favorites). There are also a number of bars that satisfy hunger and taste at the same time. Check out the newest Luna bars including chocolate dipped coconut (you won’t miss Mounds or Almond Joy). Find a few other crave worthy options here.

Discover Missing Nutrients

Vitamin D has been the rage for years but there are other nutrients that are ‘shortfall nutrients,’ those most of us do not consume in adequate amounts. Among them are potassium and magnesium.  Potassium is important for healthy blood pressure, nerve and muscle functioning and removing waste products from cells. Branch out from bananas and consider including leafy greens, carrots and potatoes and citrus fruits such as oranges and grapefruits for potassium. Think out of the box with kale chips, roasted carrots and potatoes or slow cooker vegetables with potatoes. Magnesium is  necessary for muscle and nerve functioning, blood sugar control, bone health, blood pressure regulation, energy production and normal heart rhythm. It also helps with sleep and muscle relaxation. Get a little more magnesium with beans, nuts, seeds, dark green leafy veggies, avocados and potatoes.

In addition to focusing on the food mentioned here, place foods you want to consume at eye level and treats you want to eat rarely in the back of the cabinet or bottom of the freezer out of sight and reach. Chances are, you’ll forget they are there.

 

Help Dry Eyes with Better Nutrition

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Tears protect your eyes from dust, infections and pollution. And therefore, those with chronic dry eye, caused by either a decrease in tear production (the prescription drug Restasis helps this) or tears that evaporate too quickly, may notice their eyes are frequently so dry they hurt, sting or feel gritty. In addition, chronic dry eye can lead to blurred vision, heightened sensitivity to light or smoke/pollution, excessive tearing, or like someone took sandpaper and rubbed it on them. There are a number of causes of chronic dry eye including Lasik surgery, thyroid disorders, and certain autoimmune diseases (including Sjogren’s syndrome, which causes drying of the mucus membranes including the eyes, mouth and sinuses). If left untreated chronic dry eye can lead to irritation, inflammation, blurred vision, increased risk of developing an eye infection, and scarring of the cornea.

How can you soothe chronic dry eyes? Follow these steps:

  • First and foremost – see an ophthalmologist.
  • Drink plenty of fluid every day.
  • Eat fatty fish at least twice per week or consider a fish oil supplement (always tell your physician about any dietary supplements you are taking). I typically recommend at least 1 gram of EPA + DHA combined (check the label to see how much EPA and DHA the product contains per serving; EPA and DHA are the omega 3 fatty acids found in fish). Two grams decreases inflammation throughout the body.
  • Consider caffeine in moderation. One study found that caffeine may help increase tear production.
  • Cut down on antihistamine use if possible. Allegra, Zyrtec and other antihistamines can increase dryness. Decongestants also increase dry eye so weigh the benefits versus side effects before using them.
  • Use eye drops for dry eyes (not those for redness).
  • Put warm compresses on your eyes for 10-15 minutes at a time.
  • Cut down on diuretics unless they are prescribed by your physician.
  • Talk to your physician about all of your medications. Certain blood pressure drugs, birth control pills and other prescription medications can increase dryness.
  • Take breaks from the computer, TV, iPad and other electronics. Starring at these for hours may further decrease tear production.