Foods to Protect Your Vision | Eye Doctor Explains

Today we look at a very good topic of caring for our eyesight and the foods to eat that will protect our vision. Welcome family and let’s continue engaging.

What foods can you eat to keep your eyes healthy? None of these foods are going to miraculously make you not need glasses or even prevent you from needing glasses but they can maintain a baseline level of eye health and even prevent some eye disorders like cataracts and macular degeneration. a diet that's low in fat, high in fruits and vegetables and grains is always going to be the best option for you for your whole body as well as your eyes .they're heart healthy, brain healthy and eye healthy basically because all of those will keep your arteries nice and open and help deliver oxygen either to your heart, your brain or your eyes. Your eyes actually have tiny arteries called arterioles and they feed the blood supply and oxygen circulation to your retinas and your eyes so it is really important to make sure you're starting with just a baseline level of good nutrition. Here are some of the healthy foods that can protect our eyes

.Green-leafy vegetables. These might be more important than those orange carrots we've all been hearing about. Green leafy vegetables like spinach and kale are high in lutein and zeaxanthin. These are nutrients which lower your risk of age-related macular degeneration, a condition which happens in your retina in the center-most aspect of your retina called immaculate that's responsible for your detailed central vision. If you get macular degeneration oftentimes you'll see a big blind spot in the middle of your vision suffice. it's really important to protect that area and these nutrient-rich types of vegetables like broccoli, peas, romaine, lettuce and even eggs are high in lutein and zeaxanthin.There’s dry macular degeneration and wet macular degeneration. The wet form is when the blood vessels underneath the macula start to bleed and start to leak. There are injections that you can get basically once a month inside your eyes.

Citrus. This is high in vitamin c. oranges, lemons and grapefruits are fantastic for your eyes. Vitamin c is a great antioxidant and it helps prevent damage that might be occurring to your eyes from free radicals. Citrus help repair and grow new tissue and vitamin c might actually be helpful at preventing cataracts and macular degeneration.

Carrots. Carrots have vitamin A which is what's really important from carrots. They have beta-carotene and that's a precursor to vitamin a and your retina metabolizes a lot of this in its retinal cells. It’s also really good for the cornea and the mucous membranes of the eyes. the pink part of your eyes are called the conjunctiva so the beta carotene gets converted into pro vitamin a which then gets converted into retinol which  is really important for maintaining the structural integrity of the retina. It also helps form the photosensitive pigments of the retina that initiate your night vision.

Sweet potatoes. A sweet potato the recommended daily amount of vitamin e which is another antioxidant that keeps your eyes healthy and maintains the structural integrity. Other foods that are high in vitamin e include almonds, avocados and sunflower seeds.

Zinc. Zinc is a really great mineral for your eyes and also important at maintaining the integrity of the macula and making sure that you don't progress or worsen your macular degeneration. A lot of cereals like black eyed peas are fortified with zinc.

Cold water fish. Obviously if you are vegan or vegetarian this is not going to apply to you. Omega-3 vitamins and the source of nutrition from cold water fish is really essential in your health in general and specifically your eyes. They are also great for regulating the tear film for combating dry eye syndrome and it might also help reduce the risk of eye disease later in life. Salmon, tuna and sardines also fall into this category. Generally, eating fruits and vegetables and lean meats not just the orange carrots is very beneficial for the different parts of your eyes can keep your eyes healthy. Let’s all keep our eyes/vision healthy by incorporating these foods and fruits in our daily diet. I hope this was helpful and like I say, you can give your feedback so I can know that my topics are helpful. Until next time, stay blessed.

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THE HEALTHIEST FOODS WITH NO CARBS & NO SUGAR

 Hello beautiful family and welcome to our today’s  #allmattershealth and today we look at healthy foods with no cabs and sugars. Let’s engage in the comment section, shall we?

 Now, if you want to lose weight and get healthy, it's important to lower the amount of carbohydrates that you eat. Junk foods are high in processed carbohydrates and refined sugars that have been proven to cause inflammation throughout the body such as in your liver, which then produces more body fat.

This leads to a great range of illnesses, such as diabetes, weight gain, obesity,nerve damage, heart attacks, strokes and many more problems.

Here we will look at  a list of 12 healthy foods which contain very low carbs and sugars (less than 3g) that will bring in lots of nutrients to your body and allow it to heal naturally.

Remember to always talk to your doctor on the Dos and Don’ts inorder to keep your health in check.

 1. Eggs 0.6g Carbs, Per Egg  -  Eggs are a great of source choline and lecithin which can break down fat inside your liver and help to you loose weight. They are also rich in protein, amino acids, vitamins and minerals which help the body cells to heal and grow. Eat 2-4 eggs on a daily basis to boost your nutrition to keep you full and  massively reduce cravings for snacks and junk foods.

 2.Kale 0g Digestible Carbs -  Organic kale is one of the most nutrient dense super food on the planet. This leafy green vegetable contains 2x Vitamin C than oranges, more calcium than milk, and more potassium than bananas. Start eating this lightly steamed as a side dish or blended into smoothies daily to see some major health improvements in your body. It contains no starches or sugars, only healthy forms of fiber.

 3.Red Meats 0g Carbs - Meat  essential blood building source of protein that is rich in bioavailable iron and vitamin B12 needed for the development of strong healthy muscles.

 4.Cheese 0.4g Carbs, Per 1oz

Cheese is a healthy source of fat soluble nutrients such as Vitamin A,

E, D and K2. Eating this helps calcium to be absorbed into your bones, teeth and nails.It also contains healthy fatty acids and proteins which can improve brain health and concentration levels.Use high quality cheese from grass fed animals.I recommend cheddar, camembert, halloumi, brie, goats cheese and mozzarella.

 5. Pecan Nuts 1g Net Carbs, per 1oz - Pecans contain a very low amount of net carbs, but contain high amounts of soluble fiber which helps to control your blood sugars. Pecans are rich in zinc, copper, Vitamin B1, and monounsaturated fat which will keep you feeling satisfied and less likely to crave junk foods when losing weight.

6. Cauliflower & Cruciferous 0g Digestible Carbs - when improving your health or losing weight it's 100% essential that you load up on leafy greens in the cruciferous family like cauliflower, broccoli, brussel sprouts, cabbage,  arugula, and collard greens. These are densely packed full of phytochemicals that help your liver to remove toxins from your body.

You need to eat these to meet your potassium and magnesium needs, two essential minerals that help lower insulin resistance so that you can burn fat at a rapid rate.

 7. Wild Salmon 0-0.1g Carbs, Per 3oz - when following a low carb diet, oily fishes are some of the best natural sources of protein and omega-3 fatty acids that you can eat. Omega 3-s from wild salmon, sardines, mackerel and anchovies lower inflammation throughout

your body and reverse oxidative damage caused by eating sugary food.

 8. Butter 0.1g Carbs Per 100g - Pure butter is one of the healthiest sources of retinol to protect and rejuvenate your eyes, skin and hair. Cholesterol in butter is essential for your body to build hormones like insulin, estrogen, testosterone or cortisol, which are all needed in balance to help you lose weight.

 9. Sauerkraut 0.1g Net Carbs, Per 1oz – this is a form of fermented cabbage and is one of the richest sources of Vitamin C and probiotics. You can eat this 2-3 times per week to boost the amount of friendly bacteria in your body, helping to support gut health and lower your blood sugars for weight loss. It's very easy to digest for those with digestive problems like acid reflux.

 10. Avocados (0-4g) & Olive Oil (0g)  

When cutting out carbs and sugar, you'll definitely want to add more healthy fats into your diet, to help control your appetite. Avocados are one of the most nutrient dense foods  and are rich in monounsaturated fats which provide energy to your cells. They are also rich in potassium, magnesium and Avocatin B, all of which improve hormonal balance, insulin resistance and help your body metabolise and burn fat. Similarly, extra virgin olive oil is one of the healthiest cooking ingredients  loaded with anti-inflammatory chemicals like oleocanthal and oleuropein which can get rid of pain, swelling, joint pain, inflammation and improve liver health.

 11. Nutritional Yeast - When you're on a diet or exercising heavily,

your body uses up its B-vitamins to help break down your stored fat and turn it into energy. This can leave you depleted, causing you to feel weaker, tired and it can even trigger anxiety and mood disorders in some people. Start consuming 1-2 tablespoons of unfortified nutritional yeast daily. This is rich in the B-Vitamin complex and will help to fix your metabolism, lower cortisol (stress), and support heathy weight loss.

 12. Herbs (0g) & Spices (1-3g) Carbs, Per Tsp

To heal any ailment or to lose weight, eat freshly chopped herbs in salads on a daily basis. Some of the best are mint, basil, parsley, oregano, cilantro, dill, rosemary and thyme.These do not contain any starches, but are packed full of healing antioxidants and phytonutrients that support weight loss and blood sugar management.

Spices like turmeric, cinnamon, coriander seeds, black pepper and ginger are also recommended.

These are some of the nature's most powerful natural healers which help to repair the liver,the pancreas, and the digestive organs.

 Spices contain a very tiny amount of carbs, but you don’t need much to get the benefits and give your meals a delicious flavour.

 Losing Weight Fast If your' goal is to lose weight there are some simple tricks and techniques that you can also use to help turn your body into a fat burning machine.

 1.Perform intermittent fasting at least 2-4 days per week. Eat all of your calories and food in a shorter window of time. You do this in a 5 hour window, and allow your body 19 hours to fast. Fasting makes your cells more sensitive to insulin, allowing more energy, fat and fuel to be burned so that you can lose weight faster. Fasting also stimulates autophagy, your body way of cleaning out damaged cells, recycling them to build new healthy parts.

 2.Start taking a digestive enzyme supplement before each meal.

Choose a brand which contains bile, pancreatic and betaine hcl.

These ingredients help your gallbladder and your pancreas to release bile and enzymes that break down fat, and clean out your digestive system.

3.Avoid all starchy, sugary and processed carbohydrates like bread, cereal, pasta, rice, biscuits, potatoes, soda, doughnuts etc. These foods raise your insulin and blood sugars, which prevent you from losing weight.

 4. Eat lots of healthy fats that I've already talked about today, like avocados, eggs, and raw coconut oil. These help your body to switch from burning glucose (sugar) to burning body fat (adipose tissue).

 5. Keep your stress levels low, because stress hormones (cortisol) makes you gain weight. Taking long walks in nature, getting more sleep and deep breathing exercise can all be used to minimize stress, which helps balance hormones.

 6. Drink at least 1 litre of water each day. I hope that you find this helpful in your journey to health eating. For more healthy tips, keep it

 

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12 Healthiest Foods You Should Eat In The Morning

Breakfast is the most important meal of the day. What you eat in the morning sets the tone for the rest of your day.Starting off the day with a nutrient rich breakfast allows you to power through and  make better decisions. Skipping it and depriving your body of essential  nutrients will leave you feeling lethargic, mess up blood sugar levels and even create brain fog.  

A nutrient dense breakfast increases concentration, lowers the chances of  developing diabetes, manages cholesterol and keeps you chipper. But which foods will do the trick? Is avocado on the list? What about yogurt?  What makes wild salmon a great breakfast  choice? Today we will be talking about all the breakfast foods that guarantee a productive day!

Eggs -  Starting off with one of the most popular and nutritional foods, eggs have been a  popular breakfast choice since anyone can  remember. Is it worth the hype? Definitely!

Both the yolk and white parts are amazing sources of protein and heart friendly unsaturated fats.  What’s a better way of starting the day than getting the right dose of your essential  minerals and vitamins? Extremely versatile, eggs  can be cooked in a variety of different ways.  No matter how you make it, they are immensely filling and will keep you full till lunch time.  

This cuts out the unhealthy snacking in between  meals that causes weight gain. Nutritious, filling, tasty and easily available, they  can also be paired up with sweet potatoes or  ground turkey for a wholesome breakfast.

What is your go to method for cooking eggs in the  morning? Tell us in the comments section below!

Unsweetened Plain Greek Yogurt Yogurt - This is a great starter for the day.When you think about it, the overwhelming amount  of good bacteria is something that first comes to mind. But there are more benefits than that.  Adding yogurt to your breakfast is a good idea, especially for anyone looking  to lose a couple of pounds.

The nutritional content will keep you energized  throughout the day while maintaining digestive  health. Rich in calcium and packed with  probiotics, you can even add your favorite  fruit for a hint of nutritious sweetness. If  a morning workout is your routine then it can  become your best friend!

 Diluting some yogurt in  water and mixing it all up with a pinch of rock salt to make buttermilk is a great post workout  drink that will soothe and heal your muscles.

 Oatmeal  - Watching your weight? Looking for gluten free breakfast options? Oatmeal is the safest and  most nutritious way to go. It has got to be one  of the top foods for breakfast. A comforting  bowl of oatmeal is a powerhouse of nutrients.

This rather simple meal, that can be whipped up in just a couple of minutes, contains insoluble  fiber that lowers cholesterol and stabilizes  blood sugar which makes you feel fuller.  

Antioxidants are another important element along with certain natural heart-protecting anti inflammatory properties. The combination of cooked  oats, with organic nut butter and fresh fruits,  minus the artificial sweeteners, will keep  you away from that vending machine for sure.

 Nut Butter  - What can’t butter do?  Nut butter is delicious, creamy and  nutritious made from nuts like almonds,  peanuts or walnuts. Filled with the goodness of heart healthy saturated fats and protein, tree nuts in general have been linked with weight  loss and reducing the risk of chronic diseases.

Nut butter is a great way to include protein to your diet, especially if you’re vegetarian  or vegan.

Did you know that people who eat nut- based butter are less likely to be overweight as  compared to people who don’t? That’s true! Adding a spoonful of your favorite nut butter in your  morning green smoothie, salad bowl or sandwich  will be a great way to kick start your day.

 Chia Seeds  - The chia seed health craze is one bandwagon you need to jump on! This super food shot to  fame as one of the healthiest seeds in the  world. What makes it ideal for breakfast?

The antioxidants, fiber, calcium and a host of other vital nutrients protects your body from  the attack of toxins. Sprinkling some on a bowl  of yogurt with fruit or salad will give your meal the right amount of nutritional benefits along  with a delicious crunch.

Naturally packed with  omega 3 fatty acids, these healthy seeds  induce the feeling of fullness - something  to help you along your weight loss journey. Add them to your morning by adding them to oatmeal, smoothies, cereals or puddings.

 Avocado  - Speaking of superfoods for breakfast, avocado toast topped with freshly diced tomatoes, onions and salt and pepper is  enough to power you through the day.  

Do you know that the compounds found in avocados protect the body the same way as olive oil does? Considered to be one of the finest foods for weight loss, starting a new day with  this amazing fruit paired with an egg is  an award-winning breakfast for champions.  

Needless to say, it will increase satiety and decrease your want for snacking in between meals.  

The unique unsaturated fats found naturally cannot be produced in the body. These good fats can lower cholesterol and reduce the risk of heart disease and even cancer related to unhealthy lifestyles.

 Banana -  Bananas are the unopposed superstar of potassium. However, their goodness is not limited to just that. Packed with filling fiber and other valuable nutrients,  tossing some diced bananas in your fruit bowl, smoothie will lift up your mood, giving  you an energized start to the day.

What makes bananas awesome is the resistant starch that supports digestive health and doesn’t leave you feeling bloated or lethargic. Including them for breakfast also means lowering blood Pressure levels that keep the heart in good shape.

 A fun way to incorporate them would be to add it to your oatmeal with nut butter, topped with some chia, pumpkin or flax seeds.

 Spinach - Greens are always a great choice for breakfast. This leafy green, the crux for any healthy green juice, consists of a good amount of foliate and muscle building fiber. Spinach can decrease the chances of developing osteoporosis or heart disease. Simply adding a handful of this super food, which is healthier than kale, will make the difference on how you approach your day. Along with protecting muscle from degeneration, eating this healthy green every morning  will also increase blood flow in the body.  To make your breakfast more nutritious, you can add 1 cup of spinach into your omelets, egg sandwiches and juices!

 Berries - Strawberry, blueberry, raspberry and others are  not only rich in heart friendly antioxidants,  but adding them to your breakfast  also gives you a boost of energy.

These colorful nutritious fruits contain large amounts of powerful vitamins which amp up your  breakfast. If losing weight is your goal, then an assortment of berries is what  you need to start your day with. Did you know that berries stop fats from forming in the body?  

Along with weight loss, adding 1 cup of different berries in your oatmeal, cereal or shakes will protect the cells and give your blood circulation a major boost!

 Sweet potato - Ever thought about starting your day by eating these flavor and nutrition packed vibrant tubers?  If not then, maybe you should start. Packed with compounds that burn fat, sweet potatoes are the perfect way of starting the day. Being low on the glycemic index they manage to offer a certain level of fullness - at least till lunch. You can also pair sweet potato hash with eggs and vegetables for a complete breakfast.  

 Black tea - Black tea is a crucial part of a complete diet.  Try making the switch to black tea, it will wake you right up! Getting your caffeine fix from black tea will not just fight lethargy but will also increase mental alertness. Robust and strong in flavor, it may take some time for you to get used to it but once you do,  it’s a great beverage that will  keep you focussed through the day. Just boil some water and add tea leaves.  Let it sit there for a couple of minutes  before running it through a strainer  to give you a rejuvenating cup of tea.

Wild salmon -  Salmon for breakfast? As odd as it sounds, this fatty fish when paired with some scrambled eggs and whole wheat toast creates a delicious, filling and a rather unique meal. Salmon is already considered as a super food for the brain because of the high omega 3 fatty acids.Being a nutrition powerhouse and packing clean protein,  starting your day with wild salmon will  help you meet every day nutritional needs even if you eat not-so-healthy  foods for the rest of the day.

It goes without saying that breakfast should be healthy and not skipped.  Having the right choice of food for the first meal of the day will help you fill up on healthy nutrients and give your  immune system a boost.

What do you eat for breakfast? Share your ideas and suggestions in the comments section and stay right here for the next video and lets continue eating healthy.

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