Delicious Low Calorie Bottled Salad Dressings

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  • Annie's Goddess Light
  • Bernstein's Cheese Fantastico
  • Girard’s Light Caesar
  • Girard’s Light Champagne
  • Hidden Valley Ranch Light
  • Hidden Valley Ranch Light
  • Ken's Steakhouse Lite Raspberry
  • Ken's Lite Caesar
  • Ken's Lite Northern Italian with Basil and Romano
  • Newman's Own Lighten Up! Light Balsamic Vinaigrette
  • Newman's Own Lighten Up! Lowfat Sesame Ginger
  • Oppa Caesar (refrigerated)
  • Wishbone Just 2 Good! Ranch, French or Blue Cheese
  • Wishbone Raspberry Hazelnut Vinaigrette
  • Wishbone Red Wine
  • Wishbone Taste of Life Garden Italian or Honey; Catalina

Nutrition for Eye Health

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Nutrition for Eye Health

Our eyes require several nutrients to function optimally and maintain its health. In the last 20 years, eye health research has linked diet and nutrition with a decreased risk of macular degeneration (AMD), slowed progression of the disease in those that have AMD, cataracts, dry eye, visual loss and floaters.

A major clinical trial, the Age-Related Eye Diseases Study (AREDS), showed that Vitamin C (500 mg); Vitamin E (400 IU); Lutein (10 mg); Zeaxanthin (2 mg); Zinc oxide (80 mg); and Copper oxide (2 mg) is beneficial. NOTE: Don't take any supplement or herbal medicine without first consulting with your doctor. Many of these ingredients can interact with other medications or medical conditions and should only be taken under a doctor's supervision.

In addition, other studies have found that omega-3 fatty acids DHA and EPA and Vitamin A (Beta-carotene), water, and various other antioxidants are also good for eye health.

Here are the key eye health nutrients and the foods highest in them.

Vitamin A

The other name for vitamin A is beta carotene. Vitamin A is found in orange and yellow vegetables such as carrots, sweet potato, dark leafy greens like spinach, kale romaine, butternut squash, dried apricot, mango, red pepper.

Vitamin C

Vitamin C is an antioxidant found in fruits and vegetables. Oranges, grapefruits, spinach, tomato, lemons, limes, red peppers, guava, dark green leafy vegetables (kale), kiwi, broccoli, strawberries, raspberries, blackberries, blueberries, pomelo clementine, papaya.

Lutein

Lutein is a powerful eye-protective antioxidant found in dark green leafy vegetables such as spinach, kale, zucchini, Brussels sprouts, broccoli, peas.  

Zeaxanthin

Zeaxanthin is a powerful antioxidant found in collard greens, kale, orange peppers, dried goji berries. To obtain the most antioxidants, which protect your eyes by reducing damage related to oxidizing agents (free radicals) that can cause age-related eye diseases, choose dark green, yellow or brightly colored fruits and vegetables.

Vitamin E 

Vitamin E is an antioxidant found in fortified cereals, tofu, cooked spinach, Swiss chard, almonds, sunflower seeds, avocado, shrimp, rainbow trout, and olive oil. It is thought to protect cells of the eyes from damage caused by unstable molecules called free radicals which break down healthy tissue.

EPA and DHA

EPA and DHA provide structural support to cell membranes to boost eye health. It is found in cold water fish like wild salmon, sardines, mackerel, and cod and in lesser amounts in flaxseed and walnuts. You should have about 2,000-3,000 mg daily. To obtain this much you most likely need a supplement.

Zinc

Zinc Some of the best sources are oysters, crab, lobster, beef, lamb, wheat germ, spinach, pumpkin seeds, cashew, cocoa and chocolate, pork, chicken, beans, chickpeas, mushrooms.

Anthocyanin

Anthocyanin-rich blueberries, grapes, and goji berries have antioxidant and anti-inflammatory properties that can help improve your vision. Raspberry, blackberry, blueberry, bilberry, elderberry, cranberry, cherry, plums, pomegranates, bananas, eggplant, red cabbage, red fleshed peaches, black beans and kidney beans.

Copper

Oyster, kale, sunflower seeds, sesame seeds, mushrooms, chickpeas, dried apricots, dried prunes, avocado, goat cheese, tempeh, miso.

Water

The eye contains 99% of water so it is always good to drink more than usual.

Sources and Citations

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1473211/

http://www.nei.nih.gov/amd/

http://www.webmd.com/eye-health/benign-eye-floaters

http://www.mayoclinic.com/health/eye-floaters/DS01036/DSECTION=treatments-and-drugs

http://www.medicinenet.com/eye_floaters/page4.htm

http://articles.chicagotribune.com/2012-05-30/health/sc-health-0530-eyesight-supplements-20120530_1_age-related-eye-disease-study-antioxidant-vitamins-beta-carotene-and-zinc

http://www.natural-remedies-review.com/msm.html

http://www.sciencedirect.com/science/article/pii/0040603194850178

http://www.ncbi.nlm.nih.gov/pubmed/10385132

http://www.ncbi.nlm.nih.gov/pubmed/8732492

http://www.nlm.nih.gov/medlineplus/druginfo/natural/202.html

http://www.aoa.org/patients-and-public/caring-for-your-vision/diet-and-nutrition

Mexican Chicken Chile Casserole

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You can make the filling ahead of time and refrigerate it until you are ready to assemble it and bake.

And to make it easy for you, I entered the recipe on My Fitness Pal. When adding to your journal search for “Maria Faires’ Mexican” (from website not phone app) and you can easily add it to your journal.

Maria Faires’ Mexican Chicken Chile Casserole

1 cup fat-free chicken broth

2 (4-ounce) cans chopped green chiles, divided

1 3/4 pounds skinned, boned chicken breasts (I used 3 Foster Farms boneless, skinless frozen chicken breasts from Costco, thawed)

2 teaspoons olive oil

1 cup chopped onion

1 cup (4 ounces) shredded Monterey Jack cheese

4 ounces light cream cheese

1 (10-ounce) can enchilada sauce (1¼ cup)

15 (6-inch) corn tortillas, cut in half

4 ounces, 1 cup shredded reduced-fat extra-sharp cheddar cheese, Monterey Jack or Mexican Blend cheese

Spray Cooking Oil

Chopped cilantro for garnish if desired

Salsa to serve on the side

Combine broth, 1 can of chiles and chicken in a large skillet and cover; bring to a boil. Reduce heat and simmer 15-17 minutes or until chicken is done, turning chicken once. Remove chicken from cooking liquid, reserving 1 cup of the cooking liquid; cool chicken. Chop chicken, place in a large bowl and set aside.

Heat 2 tsp oil in a large nonstick skillet over medium-high heat. Add onion; sauté 3 minutes or until soft.

Meanwhile place cream cheese in small microwave safe bowl and heat for 20-30 seconds until soft. To large mixing bowl with chicken, add the sautéed onions, 1 cup of the reserved cooking liquid, 1 can of chiles and Monterey Jack cheese, softened cream cheese, and 1 ¼ cup enchilada sauce; stir well.

MAKE AHEAD TIP: At this point you can cover and refrigerate the chicken mixture until ready to assemble casserole.

Preheat oven to 350°.

Coat a 13 x 9inch baking pan with cooking spray. Line the pan with tortillas halves in one layer. Spoon 2 cups chicken mixture over tortillas. Repeat layers twice, ending with chicken mixture. Sprinkle with cheddar or Mexican blend cheese. Bake at 350° for 30 minutes or until thoroughly heated. Let stand 10 minutes before serving. Makes 8 servings. Garnish with cilantro and salsa if desired.

Nutrition Facts

 

Calories

342

Sodium

683 mg

Total Fat

15 g

Potassium

458 mg

Saturated

7 g

Total Carbs

43 g

Polyunsaturated

0 g

Dietary Fiber

8 g

Monounsaturated

1 g

Sugars

4 g

Trans

1 g

Protein

13 g

Cholesterol

34 mg

 

 

Vitamin A

72%

Calcium

26%

Vitamin C

53%

Iron

10%