by Melanie Taylor | Aug 5, 2017
Most of us are willing to go to the doctor or the dentist, which are both part of taking care of our health. However, do you go to the eye doctor? If not, you definitely should add it to your healthy lifestyle regime. Eye exams at every age and stage of life can help you keep your vision strong. August is National Eye Exam month; this is the perfect reminder to schedule a comprehensive eye exam.
The Vision Council of America reports that 12.2 million Americans require some sort of vision correction, but do not use any. Nearly 50% of parents with children under 12 have never taken their children to an eye-care professional.
Many people think their eyesight is just fine, but then they get that first pair of glasses or contact lenses and the world becomes much clearer – everything from fine print to street signs. Improving and/or maintaining your eyesight is important – about 11 million Americans over age 12 need vision correction, but that is just one of the reasons to get your eyes examined. Regular eye exams are also an important part of finding eye diseases early and preserving your vision.
Eye diseases are common and can go unnoticed for a long time. Some diseases have no symptoms at first. A comprehensive dilated eye exam by an optometrist (a medical professional with a focus on regular vision care who can prescribe eyeglasses and contacts) or ophthalmologist (a medical eye doctor with a focus on the complete eye health) is necessary to find eye diseases in the early stages when treatment to prevent vision loss is most effective. During the exam, visual acuity (sharpness), depth perception, eye alignment, and eye movement are tested. Eye drops are used to make your pupils larger so your eye doctor can see inside your eyes and check for signs of health problems.
How often should you have an eye exam?
- A child’s eyes should be checked regularly by an eye doctor or pediatrician. The U.S. Preventive Services Task Force recommends vision screening for all children at least once between age 3 and 5 years to detect amblyopia or risk factors for the disease. Amblyopia is when the vision in one of the eyes is reduced because the eye and the brain are not working together properly. The eye itself looks normal, but it is not being used normally because the brain is favoring the other eye. This condition is sometimes called lazy eye.
- People with diabetes should have a dilated eye exam every year.
- People with a family history of glaucoma should have an eye exam every year.
- Adults with good health should have an eye exam at least every 2 years.
Some people are at higher risk for glaucoma and should have a dilated eye exam every 1 to 2 years:
- African Americans, ages 40 years and older.
- Everyone older than age 60, especially Mexican Americans.
- People with a family history of glaucoma.
Early treatment is critically important to prevent some common eye diseases from causing permanent vision loss or blindness:
- Cataracts (clouding of the lens), the leading cause of vision loss in the United States.
- Diabetic retinopathy (causes damage to blood vessels in the back of the eye), the leading cause of blindness in American adults.
- Glaucoma (a group of diseases that damages the optic nerve).
- Age-related macular degeneration (gradual breakdown of light-sensitive tissue in the eye).
Other reasons to see your eye doctor: If you have any of the following eye problems, do not wait for your next appointment, schedule your eye appointment as soon as possible:
- Decreased vision
- Draining or redness of the eye
- Eye pain
- Double vision
- Diabetes
- Floaters (tiny specks that appear to float before your eyes)
- Halos around lights
- Flashes of light.
Center for Disease Control and Prevention (CDC) 10 Tips to Protect Your Vision:
- Get a regular comprehensive dilated eye exam.
- Know your family’s eye health history.
- Eat right to protect your sight. You have heard that carrots are good for your eyes. But eating a diet rich in fruits and vegetables—particularly dark leafy greens, such as spinach, kale, or collard greens—is important for keeping your eyes healthy, too.
- Maintain a healthy weight.
- Wear protective eyewear when playing sports or doing activities around the home. Protective eyewear includes safety glasses and goggles, safety shields, and eye guards specially designed to provide the correct protection.
- Be cool and wear your shades. Wear sunglasses that block out 99% to 100% of UV-A and UV-B radiation (the sun’s rays).
- Give your eyes a rest. If you spend a lot of time at the computer or focusing on any one thing, you sometimes forget to blink and your eyes can get fatigued. Try the 20-20-20 rule: Every 20 minutes, look away about 20 feet in front of you for 20 seconds. This short exercise can help reduce eyestrain.
- Clean your hands and your contact lenses properly.
- Practice workplace eye safety.
- Quit smoking or never start.
Of the estimated 61 million US adults at high risk for vision loss, only half visited an eye doctor last year. Regular eye care can have a life-changing impact on preserving the vision of millions of people. Be sure to make your eye health a priority in your life. Healthy eyes lead to better vision and an overall better quality of life. Sources: Vision Council of America https://www.thevisioncouncil.org/ Center for Disease Control and Prevention https://www.cdc.gov/
by Dorothy C. Lee | Jun 27, 2017
Carry water with you to sip throughout the day
Summer has arrived! During the summer months, especially along the Gulf Coast, it is hot and humid. Keeping the body hydrated is important to maintaining good health.
As the temperature rises in the summer and the body loses more water through evaporation and perspiration, it makes good sense to increase your intake of fluids. Keep in mind that by the time you notice you are thirsty, you have already depleted your water stores dramatically. A good rule of thumb is to drink a few ounces of water every fifteen to thirty minutes when you are working or playing hard in the heat.
- Myth or Fact – You should drink at least eight glasses of water a day.
Myth – On average, the body requires a half gallon of water daily. That’s the amount required to replace what has been lost through perspiration, evaporation, and body waste. Milk, juice, and other fluids can be added to your daily total. Beverages that contain caffeine, such as coffee, tea, and soft drinks, are not good substitutes for water. Caffeine actually may cause the body to lose water. The same is true for alcoholic beverages. They contribute to water loss, not gain, because alcohol acts as a diuretic.
- Myth or Fact – All water is the same.
Myth – The following guide will help you navigate the sea of choices available:
- Distilled Water – is pure water with no added chemicals or minerals.
- Mineral Water – is available in canned or bottled varieties. Many brands include a mix of minerals to improve the taste. Natural or artificial flavors, such as lime or lemon, may be added to some. Some varieties add sugar. Check the label.
- Soft Water– commercially softened water often is treated with salt and tends to be high in sodium.
- Sparkling Water– some sparkling waters contain bubbles naturally; others are created with the addition of carbon dioxide.
- Well Water – is more commonly known as tap water.
- Myth or Fact – Increasing daily water and fluid intake is difficult.
Myth – Actually, there are a variety of ways to increase water and other fluid intake. Purchase a insulated water bottle and refill it throughout the day. Add flavor to water. Infused water is becoming a popular food trend. Infuse with strawberries, lemons, limes, or other flavorful fruits and vegetables. Choose foods that contain high levels of water content – for example, watermelon, grapes, and kiwi. Start the day with a glass of water at breakfast.
- Myth or Fact – Water aids in bodily functions.
Fact – Water contributes about sixty percent of an adult’s body weight. Staying hydrated may be a major benefit to increasing energy production. Increased water consumption can aid in weight loss. Water aids in the body’s temperature regulation, acts as a lubricant, and cushions around joints. Water serves as a solvent for minerals, vitamins, amino acids, and glucose. Because water is vital to bodily functions, the body directs many of its activities toward maintaining balance.
- Myth or Fact – You can drink too much water.
Fact – Over-hydration can result in water intoxication. Water intoxication occurs when you consume more water than the kidneys can excrete. Consuming large amounts of water in a short period of time can result in intoxication. Remember, you should drink at least eight glasses of water a day – it’s a fact.
Reference: https://authoritynutrition.com/7-health-benefits-of-water/
by Dorothy C. Lee | Jun 11, 2017
June is National Dairy Month. National Dairy month was first celebrated in 1937 to encourage Americans to drink more milk.
Milk and dairy products comprise a diverse group of foods from fluid milks, fermented milk products, and over 500 cheeses.
Generations of American children have grown up hearing the same parental advice, “Drink your milk…..milk builds strong bones and teeth.”
Milk has long been associated with good health, making it one of the heathiest beverages consumed in the United States. Current Dietary Guidelines recommend daily consumption of dairy for greatest impact. The body requires essential nutrients to maintain optimal health. Milk and dairy products are rich in many of these nutrients. Milk and dairy products contain calcium, vitamins A, D, B12, and high quality protein. The body absorbs calcium with the aid of vitamin D, both of which are found in fluid dairy products. Milk, whole, low fat, and skim, are homogenized and vitamin D fortified.
The amount of consumption from the dairy food group depends on age. Generally one cup of milk, yogurt, or one and a half ounces of cheese is considered a serving from the dairy group.
The cost of milk and dairy products varies. Careful selection can result in substantial savings. Milk generally is less expensive as a source of calcium than other dairy products.
Effective shopping skills depend on understanding and using information on the label including nutrition facts, product date, contents and ingredient statements. Usually larger containers, such as half gallon to a gallon cost less than single quarts. Compare the cost of the number of servings.
Milk and dairy products are highly perishable, so careful handling and storage to prevent spoilage, preserve flavor and retain nutritional uniformity is needed.
Florida regulations call for uniform standards for dating milk and requires all dairy processors to label milk and dairy product containers with the last date the product can be offered for sale. The date on the container does not mean that the milk will be spoiled on that date; it indicates that the milk should not be sold beyond that date. This is to insure a reasonable shelf life in your refrigerator after it is purchased. The quality and flavor are still dependent upon careful handling and storage. Remember, milk and dairy products are highly perishable and should be kept cold.
In recent years many kinds of alterative milk products have appeared in the market place. In choosing a dairy milk or dairy alternative you should be aware of the different alternative milk products available and what makes them different. With so many kinds of milk and milk alternatives on the market, reading the labels on containers to recognize differences in the contents is well worth while. Here is information on some of the more popular forms of milk alternatives now available and an explanation of some special terms you may find on labels and facts that may help in buying.
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Variety of milks Picture by Wendy Meredith
Almond
- Low-fat
- 40 calories
- 1 gram protein
- Low in protein or calcium content. Nutty flavor.
- Coconut
- 420 calories per cup
- 3 grams protein
- 45 grams fat
- High in fat content.
- Hemp
- Made from hemp seeds
- Contains 10 essential amino acids
- 80-140 calories per cup
- 3 grams protein
- Grassy flavor. Tends to separate when added to hot beverages.
- Rice
- 130 calories per cup
- 1 gram protein
- 2 grams fat
- Low in fat and protein content. Higher in carbohydrates.
- Soy
- 110 -130 calories per cup
- 7-11 grams protein
- 4 grams fat
- Higher in protein content. Thick texture often taste.
There are many ways to add milk into meals. Many people find milk refreshing and never tire of drinking it plain. However, cooked foods and other prepared foods offer many additional ways to add more milk into daily food, always with much added nutritive value and often extra dividends in flavor. Use milk instead of water when preparing cooking cereal, or add milk when preparing soups, mashed potatoes, custards sauces and other cooked foods. Beverages made with milk or milk products fit into meals and snacks and add extra nutritive values to daily fluid intake.
June is National Dairy Month, but milk is needed for good health every day of the year.
References;
https://www.ams.usda.gov/about-ams/programs-offices/dairy-program
https://www.choosemyplate.gov/
https://health.gov/DietaryGuidelines/
For further information, contact:
Dorothy C. Lee, C.F.C.S.
UF/IFAS Extension Escambia County
3740 Stefani Road
Cantonment, FL 32533-7792
(850) 475-5230
by Samantha Kennedy | May 27, 2017
North Florida’s beautiful spring weather means we get to enjoy a variety of delicious, locally-grown fruits and veggies during the summer months. Produce such as bell peppers, squash, tomatoes, greens, corn, cucumbers, okra, peas, eggplant, and a variety of melons are plentiful and fresh from late spring through early fall.
The benefits of eating fresh fruits and vegetables are numerous and well-known. Fruits and veggies provide important vitamins and minerals that are vital to keeping your body working properly. They’re rich in fiber, which is important for digestive health and helps lower cholesterol. They provide antioxidants, which can help reduce your risk of a variety of cancers. They’re low in calories, fat, and sodium, which make them an ideal snack. And their colorful spectrum makes them a beautiful and healthy addition to any meal.
The MyPlate https://www.choosemyplate.gov/MyPlate guidelines call for making half your plate fruits and vegetables as part of a balanced meal. But remember, preparation is key. Steamed, roasted, raw, baked, and grilled veggies will provide the biggest nutritional bang for your buck, allowing the natural flavors to shine through. Deep fried, breaded veggies add unnecessary fat and calories, so be careful not to rely on this cooking method too often.
Mix and match! Pair a leafy green with a starchy vegetable for a wider spectrum of nutrients. Add fruits such as mandarin oranges or dried cranberries to a salad for a little extra sweetness. Try new flavor combinations by adding herbs and spices – but go easy on the salt!
While fresh fruits and vegetables are healthy, delicious, and plentiful during Florida’s summer months, frozen and canned varieties, including juices, can also provide many of the same health benefits. However, be sure to read the label carefully before buying. Look for low sodium or no salt varieties and only purchase 100% juice beverages, as other drinks may contain a lot of artificial flavorings and colors.
For more information about the benefits and uses of fresh North Florida produce, please visit the Panhandle Produce Pointers page at: http://wfrec.ifas.ufl.edu/panhandle-produce-pointers/produce-pointers-sheets/.
by Laurie Osgood | May 23, 2017
Radishes are an easy vegetable to grow in North Florida, and in the Spring, there is an abundance of radishes in our gardens. So, what do you do with all those radishes?
Radishes are a fast growing vegetable that can grow from a seed to a plant in less than 30 days. Radishes are a root vegetable belonging to the Brassicaceae (mustard or cabbage) family. Radishes vary in size, taste, and color. Radishes can be eaten raw, oven roasted, or pickled. The length of time radishes are allowed to grow affects their taste. The longer they are in the ground, the spicier they become.
Radishes contain only 19 calories per serving, are high in vitamin C, and contain other important nutrients such as folate, potassium, and fiber. According to the Centers for Disease Control, eating vegetables like radishes may help reduce the risk of many diseases, including heart disease, high blood pressure, and some cancers.
Radishes add color, flavor, and texture to coleslaws, salads, and side dishes. When oven roasting root vegetables like radishes, their natural sugars are released, bringing out their sweet, nutty flavors!
Here is a light and flavorful coleslaw recipe for all of those freshly picked radishes. Adding granny smith apples and thinly sliced radishes to traditional coleslaw makes it sweet, peppery, and delicious!
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Cabbage, Apple, and Radish Coleslaw
Serves: 8 Prep Time: 10 minutes
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| INGREDIENTS:
5 cups of shredded cabbage, red or green
1 cup granny smith Apples, cut into small pieces
¾ cup radish, cut into small pieces
2 tablespoons white onions, diced
DRESSING:
¼ cup sugar
¼ cup cider vinegar
1.5 tablespoons water
1.5 tablespoons oil
1/8 teaspoon celery seed
1/8 teaspoon dry mustard
A pinch of salt and pepper
INSTRUCTIONS:
Mix cabbage, radishes, apples, and onions in large mixing bowl.
In smaller bowl, combine sugar, vinegar, water, oil, mustard, celery seed, and salt and pepper, and mix well.
Add dressing to cabbage mix and stir well. Place in refrigerator and chill for 30 minutes before serving. |
To learn more about Radishes, visit the FDACS website at: http://www.freshfromflorida.com/content/search?SearchText=radishes
Cabbage, Radish, Apple Coleslaw recipe courtesy of Blackberrybabe.com: blackberrybabe.com/2016/05/23/cabbage-radish-apple-cole-slaw/
To learn more about Chronic Disease Prevention and Health Promotion, visit the CDC Website at https://www.cdc.gov/chronicdisease/
