Serves 6-9
Inspired by a vegetable mix found in the produce section at Whole Foods

Ingredients:

• 2 Tablespoons neutral-flavored oil
• 1 large onion, coarsely chopped
• 2 cloves garlic, minced
• 4 heads baby bok choy (see instructions below)
• 2 zucchini, thinly sliced
• 1 red pepper, cored and cubed
• 8 ounces shiitake mushrooms (or other mushrooms), thinly sliced
• 2 cups cabbage, finely sliced (optional)
• 2 Tablespoons apple cider vinegar
• 2 teaspoons salt, or to taste

Directions:

1. Cut the bottom off of the bok choy head (the part that was in the ground) and discard. 
2. Slice the dark green parts away from the white parts of the bok choy heads.
3. Thinly slice the green parts and put in a bowl. Thinly slice the white parts and put in a different bowl.
4. Prepare the other veggies and have each one in separate bowls.
5. Heat a 4-6 quart pot over medium heat. Add the oil when hot. 
6. Add the onions and stir for 2-3 minutes. Add the garlic and stir for one minute. 
7. Add the white part of the bok choy and stir to combine. Cook for 4-5 minutes, stirring occasionally. 
8. Add the zucchini. Mix well and cook until the zucchini is just starting to turn translucent.
9. Add the red pepper. Stir to combine and allow to cook for 2-3 minutes. 
10. Add the mushrooms and the bok choy greens. Stir to combine and allow to cook for 3-4 minutes, until the greens have wilted. Include any cabbage, if using.
11. Add the vinegar and salt. Stir, taste for seasoning and adjust. 
12. Serve immediately. ​​​

​Every day our eyes undergo the stress of environmental pollutants, ultraviolet light, and blue light which can significantly damage our vision over time. In the United States, the leading causes of blindness are glaucoma, cataracts, and age-related macular degeneration (AMD). The rate of developing these impairments nearly triples in adults after age 65. As the aging population continues to grow, it is crucial to identify effective strategies that can protect and maintain eyesight. Research shows that a diet rich in colorful fruits and vegetables, regular physical activity, and smoking cessation can reduce the development of chronic eye disorders. There are six key nutrients that work together to protect the eye from chronic oxidative damage: Lutein, Zeaxanthin, Omega-3 fatty acids, Vitamin C, Vitamin E, and Catechins. Focus on these nutrients in your diet to help keep your vision sharp.

​Research suggests that adequate intake of omega-3 fatty acids can reduce the risk of developing AMD. Additionally, supplementation of Omega-3’s may help relieve symptoms of dry eye. Consuming one serving of fatty fish per week can be protective against AMD, but omega-3’s can also be found in plant sources including flaxseed, chia seed, walnuts, flaxseed oil, canola oil, and certain brands of fortified foods.

​Catechins are antioxidants found in green and black tea, red wine, and dark chocolate. Daily intake of these antioxidants can reduce the risk of developing cataracts and glaucoma.

 Consuming a diet rich in fruits and vegetables is associated with a reduced risk of cataracts, glaucoma, and AMD, while diet patterns high in cholesterol, saturated fat, and red meat have been shown to increase the risk of these conditions. Lutein, zeaxanthin, catechins, Vitamin C, Vitamin E, and omega-3’s have a synergistic effect, meaning eating these nutrients together will have a more a powerful impact than eating one nutrient alone. To get the most of these nutrients, pair them together in a meal. The recipe below pairs salmon (rich in Vitamin E and Omega-3 fatty acids), with parsley (good source of lutein and zeaxanthin), and lemon juice (good source of Vitamin C) to provide a flavorful and antioxidant- rich meal. Enjoy! 

​~ Mikeisha, Dietetic Intern

Serves 6-8: Adapted from GimmeSomeOven.com               Prep Time: 7 minutes    Cook Time: 18 minutes

​Nutrition per 6 oz serving: 248 calories, 32 grams protein, 7 g fat, 2.5 g Omega 3’s

References:

1. Eisenhauer, B., Natoli, S., Liew, G., & Flood, V. (2017). Lutein and Zeaxanthin—Food Sources, Bioavailability and Dietary Variety in Age‐Related Macular Degeneration Protection. Nutrients, 9(2), 120. doi:10.3390/nu9020120
2. Abdel-Aal, E., Akhtar, H., Zaheer, K., & Ali, R. (2013). Dietary Sources of Lutein and Zeaxanthin Carotenoids and Their Role in Eye Health. Nutrients, 5(4), 1169-1185. doi:10.3390/nu5041169
3. Wolfram, T. (n.d.). Eating for Eye Health. Food and Nutrition.

Your body loses water all the time. When you go to the bathroom, from sweat, and also evaporation from your skin. If you don’t consume enough fluids, you will become dehydrated.

Signs of dehydration include:

• Muscle cramps
• Confusion
• Rapid pulse
• Headaches​

​
Can dehydration be measured? One way that you can keep an eye on your hydration levels is by measuring the amount of water lost during exercise. Weighing yourself before and after exercise can be a useful tool in estimating your hydration status. 

Water can be found in many sources. Water and other liquid drinks make up the majority at 80% of water consumed. Not all drinks are hydrating, however. Alcohol is one beverage that can actually dehydrate you. It’s a good rule of thumb to drink one glass of water for every alcoholic drink consumed. Food makes up the other 20% of water consumed, which includes fruit, vegetables, and yogurt. Soups are also hydrating, which contain sodium to aid in electrolyte replacement. If you are watching your sodium intake, make sure to read the labels on prepared soups, which can be quite high in sodium. ​

~Daniel, Dietetic Intern