Heal Your Dry Eyes: Nutrition & Recipes
By Sandra Young and OD
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About this ebook
Heal Your Dry Eyes: Nutrition & Recipes is a guidebook to help you navigate your way to moist, comfortable eyes. Dry eyes have many underlying causes. The ocular surface becomes inflamed. Proper nutrition helps to modulate inflammation in the eyes and throughout the body.
Enjoy delicious recipes designed to improve tear composition, tear production while reducing ocular surface inflammation.
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Heal Your Dry Eyes - Sandra Young
Heal Your Dry Eyes
Nutrition & Recipes
Sandra Young, OD
Columbus, Ohio
Published by Gatekeeper Press
2167 Stringtown Rd, Suite 109
Columbus, OH 43123
www.GatekeeperPress.com
Copyright
© Beyond Carrots & Kale, LLC
© Photographs by Sandra Young, OD
Food Styling by Sandra Young, OD
All rights reserved under the Pan American and International Copyright Conventions
In accordance with the U.S. Copyright Act of 1976, the scanning, uploading and electronic sharing of any part of this book without permission of the publisher constitutes unlawful piracy and theft of the author’s intellectual property. All legal rights reserved. This book may not be recreated in any file format or physical format without express written permission of Sandra A. Young, OD at Beyond Carrots & Kale, LLC.
Beyond Carrots & Kale, LLC
PO Box 1106
Monument, CO 80132
-------------------------
ISBN: 9781642370553
Library of Congress Control Number: 2018935332
Printed in the United States of America
Nutritional Analysis by Sandra Young, OD, SELF Nutrition, HappyForks.com
**Please note that for all recipes the nutrition facts are Percent Daily Value. Percent Daily Values are based upon a 2000 calorie diet. Your Daily Value may be higher or lower depending on your caloric needs. **
Disclaimer
The recipes in this book were created using ingredients with nutrients thought to support dry eye and ocular health. This book is intended to provide knowledge and useful information. No claim is made that consumption of these foods or recipes will improve vision, dry eye syndrome, ocular or systemic health; nor will it reverse ocular or systemic disease. This book is sold with the understanding that the author and publisher are not providing medical, health or other professional services. This book is not intended to diagnose, treat, cure or prevent any disease - ocular or systemic. The author and publisher specifically disclaim all responsibility for any liability, loss, or risk that is incurred as a consequence, directly or indirectly by the use of, and/ or the application of any of the content in this book. Before beginning any new diet plan, first consult your physician. While this book was developed with dry eye syndrome and ocular health in mind, consumption of these foods or recipes will not replace regular eye health examinations by a qualified optometrist or ophthalmologist.
With much pride, I dedicate this book to my husband Mike, and children Adele and Mitchell. You have all brought so much joy and happiness to my life.
Table of Contents
Seafood Stew Medley
Acknowledgments
Introduction
Chapter 1: Understanding Vision, Eye Wellness & Dry Eyes
Healthy, Comfortable Eyes & Vision
How We See
What is Dry Eye?
Tears: More than what Meets the Eye
The Tear Film
Dry Eye Categories
Symptoms of Dry Eye
The Doctor’s Dry Eye Evaluation
Chapter 2: Underlying Causes of Dry Eye
Systemic Health Conditions
Ocular Conditions
Chapter 3: Relief for Your Dry Eyes
Home Remedies (or, On the Road)
With Your Doctor
Chapter 4: Anti-inflammatory Nutrition for Dry Eye
Anti-inflammatory Nutrition for Dry Eye
Chapter 5: Dietary Principles for Eye Health & Well Being
Blood Sugar Regulation & Glycemic Load
Gut Health
Whole Foods, Cooking Techniques, Bioavailability
Let’s Support Eye Wellness
Chapter 6: Dry Eye, Diet, Antioxidants & Inflammation
Dry Eye, Diet & Antioxidants
Dry Eye, Diet & Inflammation
Chapter 7: Your Anti-inflammatory Dry Eye Pantry
Food with Important Eye Health Nutrients:
EPA/DHA Omega 3 Fatty Acids
ALA Omega 3 Fatty Acids
GLA Omega 6 Fatty Acids
PA Omega-7 Fatty Acids
Vitamin A
Vitamin C
Vitamin D
Vitamin E
Phytonutrient & Antioxidant Rich Foods
Gut Health
Lutein + Zeaxanthin
Chapter 8: Recipes for Your Dry Eye Diet
Omega Fatty Acid Recipes
EPA/DHA Omega 3 Fatty Acids
Paprika Salmon Roasted withMushrooms & Shallots
Curried Mussel with Coconut Milk, Cilantro & Sundried Tomatoes
Green Goddess Coleslaw & Tuna
Green Goddess Anchovy Dressing
Seafood Medley Stew
ALA Omega 3 Fatty Acids
Chia Pumpkin Pie Pudding
Cinnamon Spiced Walnuts
Chia Strawberry Jam
Chocolate Raspberry Mousse Swirl
GLA Omega 6 Fatty Acids
Spirulina Smoothie
Black Currant & Blackberry Smoothie
PA Omega 7 Fatty Acids
Sea Buckthorn Smoothie
Grilled Romaine Wedge Salad
Champagne Vinaigrette
Vitamin A Recipes
Beta Carotene
Roasted Sweet Potatoes
Autumn Acorn Squash
Italian Dipping Sauce
Lycopene
Roasted Tomato Sauce
Bell Pepper & Butternut Squash Appetizer
Balsamic Vinaigrette
Retinol
Sea Buckthorn Deviled Eggs
Garlic Parmesan Crisps
Vitamin C Recipes
Orange & Grapefruit Salad with Pistachio Nuts
Broccoli Slaw with Sundried Tomato Vinaigrette
Sundried Tomato Vinaigrette
Fresh Green Herb Salad with Sole
Apricot Ice Cream & Popsicles
Vitamin D Recipes
Vitamin D Enhanced Mushrooms
Scrambled Omega-3 Eggs with Chives & Mushrooms
Asian Tuna Ceviche
Vitamin E Recipes
Dried Apricot & Almond Squares
Spice Rubs & Blends
Indian Curry
Tex Mex Chile Powder
Herbs de…Eye Health
Spicy Almonds, Sunflower & Pepita Seeds
Anti-inflammatory/Antioxidant Recipes
Hibiscus Green Tea with Gogi Berries
Cocoa Infused Coffee
Sesame Ginger Roasted Beets
Sesame Ginger Dressing
Matcha Green Tea Tabbouleh
Matcha Green Tea Quinoa
Let’s Keep AGEs in Check
One Pot Poached Turkey Breast & Vegetables
Asian Five Spice Poached Salmon
Cauliflower Smashed Potatoes
with Garlic & Leeks
Gut Health Recipes
Marinated Cucumber & Radish Salad
Raspberry Kefir Smoothie
Roasted Asparagus & Shallots
Bone Broth
Recipes to Promote Blood Sugar Regulation
Easy Oven Roasted Tandoori Cod
Tandoori Seasoning
Mediterranean Shrimp & Artichoke Kabobs
A Side of Green Beans
Sample Dry Eye Meal Plan
Glossary of Terms
Studies & References
Author Bio
Acknowledgments
There are many people I want to thank for the creation and shaping of this book. A lengthy project requires a team effort.
Stuart Richer, OD, PhD, FAAO As an optometrist, physiologist, professor and lecturer, Dr. Richer has dedicated his professional life to ocular health and wellness. He is the lead researcher on several ground breaking studies in both vision science and nutritional support of ocular wellness. Dr. Richer is the president of the Ocular Wellness & Nutrition Society and is the director of Ocular Preventative Medicine at the James Lovell Federal Health Care Facility. I am humbled that Dr. Richer found time to read through an early manuscript of my book, commenting and providing dry eye and nutritional pearls. The depth of his knowledge seems limitless. I cannot thank him enough.
Jared Matthews, MD After graduating summa cum laude from University of Oklahoma, College of Medicine, Dr. Matthews completed a fellowship in ophthalmic pathology, a residency at Yale University Department of Ophthalmology and Visual Science, and then, another fellowship in cornea and refractive surgery. I am honored that Dr. Matthews was kind enough to review the final manuscript of Heal Your Dry Eyes: Nutrition & Recipes. His insights greatly enhanced the final version to the benefit of my readers. With much gratitude…thank you!
A. Paul Chous, MA, OD, FAAO, CDE Dr. Chous is caring and compassionate with a fervent desire to educate his patients, students and colleagues. He is the author of Diabetic Eye Disease: Lessons from a Diabetic Eye Doctor. He also writes articles for Diabetes in Control and dLife.com. Dr. Chous was the lead researcher for the Diabetes Visual Function Supplement Study published in the British Journal of Ophthalmology. Dry eye commonly affects those with diabetes. I am grateful for Dr. Chous’ expertise on diabetes from both the caregiver and patient perspectives. You have improved the lives of so many people. Thank you.
Jenenne Nelson, PhD, CNS, RN When I asked Dr. Nelson to read through the first edition of my book, I should have known it would be transformative. Her impressive career included professor emeritus, dean of the UCCS graduate school and a retired General Officer. Wow! Heal Your Dry Eyes initially was a book about herbs and spices for eye health. While an interesting topic, she immediately realized that the subject needed to be more narrowly focused. I took her advice and Heal Your Dry Eyes was born. Thank you very kindly for sharing your knowledge…and red ink!
Syd Harriet, PhD, PsyD Dr. Harriet is amazing; a true Renaissance man of many talents. He is a prolific author, literary agent, English professor, psychologist, golfer, musician and jazz singer. I am quite certain I must have left out a few more of his gifts…sorry! Thank you for being my friend and mentor. Heal Your Dry Eyes would never have been written without your advice and wisdom. Thank you for all the words of encouragement.
Joel Solano, MD Dr. Solano is an amazing ophthalmologist trained at the Mayo Clinic in Rochester, MN. He is a board certified, fellowship-trained specialist in corneal, cataract surgery, glaucoma and laser vision correction. Thank you for your review.
Sook Kelley Sook is a fabulous cook. Sook grew up in Korea. She went to both Suwon Women’s College and Sejong University to become a nurse. Every meal she creates for her family and friends is amazingly delicious. When Sook offered to help design recipes for this book, I immediately took her up on the offer! The recipes for the Bell Pepper & Butternut Squash Appetizer and the Marinated Cucumber & Radish Salad are from Sook’s inspiration. Find Korean red pepper in an Asian market near you. It will make the Marinated Cucumber & Radish Salad sing! Thank you for all your effort, knowledge and kindness.
Sandi Andrew, NP The more eyes that read through a manuscript the better the end product. Sandi shared her years of experience as a nurse practitioner to give me valuable feedback. I was then able to pass along her knowledge and insights to my readers. Thank you for the review; it was most helpful.
Lorie Casbon, CPA To run a business smoothly, a CPA is invaluable. Lorie has not only kept my accounting on the straight and narrow, she has also been my steadfast friend and hiking buddy! I appreciate your help enormously.
Jon Casbon, MD, MPH (Col., USAF Retired) Imagine having a triple board certified physician for your sous chef! Dr. Casbon assisted