About the Newsletter

This newsletter contains information about nutrition and eye health, highlights farmers markets, and features a delicious watermelon salad recipe. 

Should we really eat our carrots for good eye health?

By Natalie Mazzullo, M.Ed.

Natalie Mazzullo is the associate director for Nevada Geriatric Education Center at the School of Medicine and the coordinator for Extension’s healthy aging engagement at the University of Nevada, Reno.

Carrot slice.

Carrot in the sky.

Many of us grew up hearing, “You should eat your carrots if you want better eyesight.” Although carrots do support better eye health, there is scientific proof that eating a healthy diet of leafy greens and exercise can lower your risk of age-related eye disease. Maybe Popeye’s strength was in his eyes!
August is National Eye Exam month and in observance, learn how to keep your vision clear and healthy. As we age, getting a baseline eye exam can detect early signs of disease or damage to your eyes. Ophthalmologists, medical doctors who specialize in eye and vision care, recommend periodic eye exams every two to four years from the ages of 40 to 65, and every one to two years after the age of 65. Getting a simple eye checkup and following an eye doctor’s instructions can lower risks of more severe and future damage, allowing you to continue enjoying healthy vision.
One of the most common age-related eye diseases is age-related macular degeneration or AMD. AMD is
an eye disease that can blur your central vision as
seen below.

AMD happens very slowly in some people and faster in others. If you have early AMD, you may not notice vision loss for a long time. That is why it is so important to get regular eye exams to find out if you have AMD.
Risk factors include age 55 and older, a family history of AMD, being white/Caucasian and smoking. National Eye Institute research shows that you may be able to lower your risk of AMD (or slow vision loss from AMD) by making these healthy choices:

  • Quit smoking — or do not start
  • Get regular physical activity
  • Maintain healthy blood pressure and cholesterol levels
  • Eat healthy foods, including leafy greens and fish

Eye doctors can treat AMD by using medicines and light or laser therapy. If you live with AMD or other eye disease causing low vision, there is good news! Low vision devices and vision rehab services are available. Vision rehab can help you learn the skills you need to stay independent and active with low vision. You may also be able to make slight changes, in addition to the healthy choices listed above, like:

  • Use brighter lights at home or work
  • Wear anti-glare sunglasses
  • Use a magnifying lens for reading and up-close activities

Remember, be like Popeye and eat your spinach, stay active and schedule an eye exam to support your eye health and stay independent!

for more INFORMATION about Natalie
 

National Farmers Market Week

Carrots at the farmers market stand.

Carrots at the farmers market stand. 

Farmers markets have fruits and vegetables at the peak of the growing season, providing produce is at its freshest and tastes the best. Shopping at farmers markets also supports your local farmers. Enjoy the colors and variety of items available at your local market. Talk to the farmers and try fruits and vegetables that are new to you. Enjoy your shopping experience!

To find a farmers market near you.

 

 

Eye health, it’s important!

There are many things that improve our chances of healthy vision for a lifetime. One of those things is a healthy diet:

Older couple cooking in the kitchen.

Older couple cooking in the kitchen. 

  • Eat whole grains and cereals. Sugars and refined white flours commonly found in breads and cereal may increase your risk of eye-related diseases. Look for labels that read 100% while grain.
  • Make sure fats are healthy. The omega-3 essential fatty acids found in fish, flaxseed oil, walnuts and canola oil help to prevent dry eyes and possibly cataracts.
  • Eat more dark, leafy green vegetables. Load up on those greens! Lutein, found in dark green leafy vegetables such as spinach and kale, is one of the best-known eye-protecting antioxidants.
  • Choose good sources of protein. Avoid saturated fats from red meats and dairy products that may increase your risk of macular degeneration.
  • Avoid salt. High salt intake may add to your risk of cataract formation
  • Stay hydrated. Proper hydration may reduce irritation from dry eyes.

 

 

Watermelon Corn Feta Salad 

Watermelon is rich in lycopene, which is linked to healthy eyes, heart health, and protection against certain types of cancers. With being 92% water, watermelon is a great snack to enjoy for staying hydrated!

Watermelo Feta salad

Watermelon corn Feta Salad. 

Ingredients for Salad:

  • 3 cups watermelon, diced
  • ¼ cup no salt whole kernel canned corn, drained
  • 2 cup baby arugula or other leafy greens
  • ¼ cup reduced fat feta cheese, crumbled
  • 2 Tablespoons fresh mint, chopped (optional)

Ingredients for Orange Dressing:

  • ¼ cup orange juice
  • 1 Tablespoon grated orange peel
  • 1 teaspoon honey
  • 1 Tablespoon extra-virgin oil
  • ¼ cup blueberries, fresh

Directions: 1) In a medium bowl combine orange juice, orange peel and honey; gradually whisk in olive oil until well blended. Add salt and pepper to taste. 2) In a large bowl, combine diced watermelon, corn, and arugula leaves. 3) Toss with orange dressing. 4) Sprinkle with fresh blueberries, feta cheese and mint.
Recipe Source: AZ Health Zone.

 
 
Mazzullo, N. 2022, Healthy LIVING while aging! (2022-08) , Extension, University of Nevada Reno, Newsletter, Volume 3, Issue 8
Printable    Version    (PDF)

Learn more about the author(s)

Natalie Mazzullo
Natalie Mazzullo
Katie Stevens
Katie Stevens
 

Also of Interest:

 
Attracting Vendors and Customers to Rural Farmers Markets
This fact sheet offers strategies to attract and keep vendors and customers at rural farmers markets. Learn more about the vendor focus, increasing customers, the importance of marketing, and plan evaluations through detailed descriptions of each.
 Meier, A. 2009, Extension | University of Nevada, Reno, FS-09-18
Developing Farmers’ Market Volunteers (2008)
This fact sheet offers strategies that can be applied to develop and retain a farmers’ market volunteer base. Learn about the importance of recruiting volunteers and the strategies to correctly do so.
 Meier, A. 2008, Extension | University of Nevada, Reno, FS-08-48
Marketing to Farmers’ Markets: Ideas for Market Vendors & Managers in Nevada. Cowee, M.W., K.R. Curtis, and H. Gatzke. 2009, University of Nevada Cooperative Extension Special Publication, SP-09-10.
Nevada Farmers Market Customer Profiles
Between 1994 and 2008, the number of farmers markets in the U.S. increased by nearly 168 percent, from 1,755 markets to 4,685 (USDA-AMS, 2008). This shows the importance of farmers markets as a direct marketing outlet for agricultural producers.
 Cowee, M., Curtis, K., and Gatzke, H. 2009, University of Nevada Cooperative Extension
Marketing Farmers’ Markets: Ideas for Market Vendors & Managers in Nevada
In 1994, the U.S. Department of Agriculture’s Agricultural Marketing Service (USDA-AMS) began tracking the number of farmers’ markets nationwide. At the start there were 1,755 farmers’ markets across the country; in 2008 there were 4,685, an increase of nearly 168 percent (USDA-A...
 Cowee, M., Curtis, K., Gatzke, H. 2009, Extension | University of Nevada, Reno, FS-09-10
 

Associated Programs

Two adults hike along a walking trail

Healthy Aging

The Healthy Aging strategy offers physical activity and nutrition education, and health promotion to seniors throughout Nevada. With funding from the Nevada Division of Health and Human Services Supplemental Nutrition Assistance Program Education (SNAP-Ed), Healthy Aging programming provides skills that support making healthy eating choices and encourage an active lifestyle.