Mary Ellen Zung

Annual Goal Time!



Perhaps you think about goal planning for work because your boss requires it each year, but what about goal planning for your life outside of work?  I just sat down this morning to organize my goals and dreams for 2018.  It's a practice I enjoy each year and allows me to look forward to the future, be specific about what I want to have happen, and provides a roadmap of where I want to go in life.  With out this practice the years could just keep rolling by without clear intention to reach for your dreams.  It doesn’t have to be difficult or time consuming and actually could be very pleasurable. Each year it gives me clarity of intention and focus on realistic expectations. Look into your heart and make your life happen!

 

If you want to try this exercise, start by writing down (or typing up) each area of your life and start dreaming. For example, the categories I used this year were house, yard, work, trips/vacations, family, and health. Once I dream big, then I brainstorm under each category. To organize, I slot goals into when they will happen, at first by month. I then check in and use the S.M.A.R.T. goal process. If you are not familiar, here’s how it works.  Just ask yourself these questions.

 

 

S FOR SPECIFIC

Is this goal specific? Be as detailed as possible. The more specific you are, the more likely you are to reach the goal. Use the 5 W’s Who, What, When, Where, and Why.

What requirements and constraints exist, if any? 
For example, “I want to exercise more” is not specific enough and might feel unmanageable. However, “I want to go to the gym at least three times a week starting January 10th is more specific and defined, which will allow you to take actionable steps toward reaching the goal. 


 

M IS FOR MEASUABLE

Establish criteria to measure progress. How will you know when the goal is achieved? Create a checklist of steps and check off each item as it’s completed.

 

A IS FOR ATTAINABLE

When you clearly identify your goal, you can embody the attitudes, abilities, and skills to reach it successfully. We often get caught up in what we think we should be doing instead of going after our 
core desires.

Make sure your goals align with your future vision and authentic self.

 

R IS FOR REALISTIC

You must be willing and able to work toward your goal. How committed are you? Have you done something similar in the past? What do you need to do to achieve the goal? Be honest with yourself about your available time and energy and plan accordingly. Make sure your goal is challenging enough to inspire and motivate you.

 

T IS FOR TIMELY

Anchor your goal with 
a deadline and create a calendar leading up to it with all the steps you need to take to reach your goal mapped out. You might achieve more than you thought you could.

Throughout the year I look at my goals monthly and weekly to fin tune and get more specific.  When I looked back on last years’ goals I noticed a few things did not happen.  I have to ask myself why and use that information to be more realistic in the future.  Maybe it wasn’t my goal, but someone else’s goal for me?  Maybe the goal depended on someone else who was not dependable? 

 

I hope you think about your dreams and desires and that this process can make those dreams come true for you in 2018 and in the future.  Happy New Year!

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Mary Ellen Zung

Peppermint Candies

 

Candies!  Why is a health coach talking about candies?  Well, tis the season for candy canes and confections and I've figured out a way to bring in a bit of peppermint decadence for a special treat during the holidays.  



The magic of the season, smells of baking cookies, pine, and peppermint goes back to childhood.  Candy canes hung on our tree, but rarely did we eat them.  Maybe a few licks, a few bites, and that was it.  But it was the taste of Christmas.  These days I don't buy candy canes.  Why?  You guessed it, pure sugar.  However, when I saw this recipe on the table at my gym, I was intrigued, and took a copy home to try it out.  I had all of the ingredients in my kitchen and pantry.  The raw almonds in a jar in the refrigerator, the medjool dates in a jar in the basement pantry out of sight because I don't use them every day in cooking, the chocolate chips hidden away in a closed "baking" bin in the basement, and the cocoa powder and coconut oil in a kitchen cabinet.  I use the cocoa powder every once in a while in a morning smoothie and the coconut oil is always on hand, although not used every day. The only problem was, I don't buy candy canes and wasn't about to now.  I thought, someone in the neighborhood must have a spare candy cane.  After sending a text message to four neighbors, I got an immediate response that one (thanks Claudia) had a peppermint candy in her coat pocket from our local Italian restaurant the night before (thanks Roma).  Perfect!  She ran it over in the snow.  I love my neighbors.



Now the no bake, quick and easy holiday confection could be assembled.  Within 5 minutes, the balls were mixed, rolled, and rolled again in the pulverized peppermint candy.  Ahh, a taste of the holidays!

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Mary Ellen Zung

Being Grateful

November is the "gratitude month" where we have a holiday to give thanks on Thanksgiving. But we can be grateful and practice gratitude year round for greater positivity and happiness in our own lives as well as those around us.

Here are three proven psychology exercises that increase feelings of happiness almost immediately and can be practiced again and again to strengthen your gratitude "muscle". Try all three exercises, and notice how they affect your mindset, and ultimately, your actions.  

Three Blessings

  • Before you go to bed, write down three good things that happened during the day.
  • Then, write down why each of them happened. 
  • Think about the impact these positive events had on your day.  How would your day have gone if they didn't happen?
  • Identify three strategies for continuing to live in a state of thankfulness, manifesting more positivity.
  • Write down each time something good happens, or actions you take to make a bad situation good.

Gratitude Visit

  • Think of someone who has done something kind for you who you've never properly thanked.
  • In a letter, write down exactly what they did and the specific effect it had on your life.
  • Write and rewrite it multiple times.  Make it powerful and concise.
  • Handwrite the letter or use calligraphy - be creative.
  • Meet the person face to face (if possible), and read them the letter.  Don't forget to bring tissues - tears may flow.

Use Your Signature Strengths in New Ways

Write down your strengths, or use the 24 signature strengths (below) to get started.
  • Think of ways you already use your signature strengths.
  • Brainstorm ways you can use them even more, writing down specific actions you can take.
  • Commit to using your strengths in new ways this week.
  • Carry a small notebook with you and write down each time you complete an action that utilizes your signature strengths.  Share with a friend.



 24 Signature Strengths

Creativity, curiosity, judgement, love of learning, perspective
bravery, perseverance, honesty, zest
love, kindness, social intelligence
teamwork, fairness, social intelligence
forgiveness, humility, prudence, self regulation
appreciation of beauty, excellence, gratitude, hope, humor, spirituality


24 Signature Strengths developed by psychologists Christopher Peterson and Martin Seligman.
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Mary Ellen Zung

Adjusting (in the Kitchen)

 
Change is in the air once again, not just with the weather, but also with back to school.  This year, our son went away to college, so cooking in our house has definitely changed.  Now, it’s just two of us and needless to say the dietary needs for us middle aged folks are definitely not the same as an 18 year-old boys.  So, some things have changed, but the tried and true basics have stayed the same.

 
Because I am shopping less frequently I have more time to spend on things I really want to do, so I’m working and playing more.  I’m also buying less when I shop, and spending less on food (not including the unlimited college meal plan).  I’m still planning meals so I don’t fall into the unhelpful habit of being too tired to cook and ordering take-out.  This way our meals cooked at home always have whole foods including fruits and/ or vegetables, and some lean protein.

 
Of course we are still eating fresh, whole food and organic whenever possible.  I’m also still using the cook once, eat twice method, although now I can cook once, freeze some, and eat more than just twice.  So, less time in the kitchen and more time in life, which is exactly what we want.

 
I keep it simple by just having gourmet every once in a while, but during the week or when we are busy, it’s 2-3 ingredients, or not more than 4-5 to keep it simple. 

 
Here are those tried and true basics that work for my household and can for you too.

·      Planning meals

·      Buying fresh whole, organic foods (based on the EWG's Dirty Dozen) according to the meal plan

·      Having fruits, vegetables and a small portion of lean protein at every meal

·      Using the “cook once, eat twice” method, and using the freezer

·      Keeping it simple with only a few ingredients

 
Even with a change in who is at the table, these basics still apply and work.  At the same time as we alter our food management and meals at home, our son is getting used to the dining hall food, but still missing his time cooking at home.  Maybe he’ll make the Thanksgiving meal this year – there’s an idea!

 
If you need help with these basics, please contact me for a complimentary health coaching session.

 
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Mary Ellen Zung

Mindful Eating: A Fish Tale

Being in Maine for vacation means eating lobster.  I generally like to eat as little animal protein as possible, going instead for beans, nuts, seeds and vegetables, but I do add in organic chicken, and wild fish from time to time.  So, being in Maine and having access to fresh caught wild lobster was a treat.  I wanted to learn more about lobster production and the laws and guidelines for protection of the environment and the lobsters, so we took a 50-minute boat ride with a lobsterman (even the woman are called lobstermen) on his lobster fishing boat and learned quite a bit.

 

Captain Kevin first showed us how he grabs the lobster trap buoy using a pole called a gap.  He then hooks the line over the davit, a small pulley, and the line goes around the hydraulic pot hauler which pulls the trap from the ocean floor, about 40 feet down in the shallow area not too far from shore where we were.  Lobstermen can go out further in the ocean, but of course it is more economical to travel the shorter distances just off shore.

 

Once the trap comes up onto the boat, the lobsterman opens the trap and tosses any crabs or small lobsters back into the ocean.  In the state of Maine lobsters have to be thrown back into the water unless they meet certain size guidelines.  Lobstermen measure the lobsters they catch from the eye socket to where the body meats the tail.  This measurement must be at least  3 ¼” and no more than 5” to be legal.  The larger lobsters are thrown back because they are the better the breeders. The other measurement is the weight.  The minimum weight is 1 pound and the maximum is 4 ¼ pounds.  Not all females have the ability to breed so the female breeders are protected.  An “egger” is a female lobster with thousands of eggs in her tail section.  If a lobsterman finds an egger, he carves a “V” notch in the second flipper from the right so if caught again the other lobstermen will know immediately to throw her back.

 

Once the trap is cleared of it’s catch, the lobsterman places fresh bait (any oily fish) into the “kitchen” section of the trap, and lowers it back down to the ocean floor.  The trap is weighted with two bricks on the bottom so it sits upright on the ocean floor.  The trap does not harm the lobsters.  As they walk along the ocean floor they climb into the trap for the bait.  It is very difficult to get out of the hoop design to leave the trap, but they can move freely through the “kitchen” to the “parlor” section of the trap.

 

Out in the ocean lobsters go into the cold waters that are up to 400’ deep.  In late spring they come back to the shoreline and molt in about 40’ of water.  They crack out of the old shell and form a new soft shell, which takes 6 weeks to fully harden.  After the breeding female molts, she has 36 hours to find a male.  Then for the next year, the female carries the male sperm.  After a year of carrying the sperm, she waives them over her 3-4,000 eggs, then she releases her eggs in clumps.  Only 1 in 1,000 eggs will become a fully-grown lobster.

 

The lobsters that reach our dinner plate take a long time to grow. During our trip I found out how to tell the age of a lobster. To determine the age of a lobster the formula is (weight x 4) + 3, so a 1 ½ pound lobster would be 9 years old (1.5 x 4) = 6 +3 = 9, but the egg started 11 years ago! 

 

In the state of Maine 130 billion pounds of lobster are caught each year, and every year lobstermen are catching more and more even though there are fewer traps than in the past. 

 

Knowing so much about how lobsters are bred really made me appreciate and enjoy my boiled lobster dinner even more. 

 

Here’s the clincher… when I got home, I checked my Monteray Bay Seafood Watch app which told me that the lobster I ate was not a good choice and to “avoid” eating this seafood due to overfishing and the risk of the lobster trap lines to whales, especially the endangered right whale.  Boy, do I feel like a loser!  Well, anyway, now I’m more educated and we had a great time learning and boating (okay, and eating).

 
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Mary Ellen Zung

Farmers Market: Kohlrabi

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Summer is here and so are the local farmers markets!  You don’t know how excited I get at this time of year.  All of the possibilities of fresh, new, local produce right here just a short walk from my home.  Last week I discovered something new – purple kohlrabi. 

 When researching this plant I discovered that Kohlrabi was first cultivated on a large scale in Ireland in the mid-1700s and then later in England. I imagined my Irish ancestors prepared it in many ways such as steamed, boiled, mashed, and cubed in soups and stews.


Purple Kohlrabi may appear to be a root but in fact, it is the enlarged stem of the fast-growing plant with its leaves growing directly from the bulb. Purple Kohlrabi's color is contained in the skin only, once peeled it reveals the same ivory flesh as its more common green counterpart. The preferred size for eating Purple Kohlrabi is roughly two to three inches in diameter. Larger bulbs are ideal for other preparations, such as stuffing. The smaller bulbs are tender and mild, with a sweet taste. The flavor of Purple Kohlrabi is often likened to crisp broccoli stems with a hint of radish and the texture of an apple. Purple Kohlrabi has a juicy consistency, and is said to be a bit sweeter than the green variety.  I definitely tasted the broccoli stem flavor.

The purple pigment in the skin and leaves of Purple Kohlrabi comes from the presence of anthocyanins, which are cancer-fighting compounds. The pigment is only present in the skin and leaves, lined with purplish-red veins, so therefore the cancer-fighting benefits are mostly present in the leaves of Purple Kohlrabi. Kohlrabi is high in vitamin C and a good source of both fiber and potassium. The nutrient-dense tuber also contains high amounts of phosphorus, magnesium, calcium and iron. Kohlrabi, like other cruciferous vegetables, contains anti-cancer phytochemicals and is considered beneficial for good health. 

Purple Kohlrabi can be prepared using almost every method of preparation, raw or cooked. I peeled the Kohlrabi’s skin, after removing the greens and stems.  Then steamed and pureed it with steamed cauliflower.  I used the greens in a smoothie the next day, just like you would use spinach, kale, or beet greens.

Raw kohlrabi can be shredded for salads, slaws or mixed with flour and egg for fritters. Julienned kohlrabi can be added to salads or cut into larger matchsticks for crudité. Cut kohlrabi into chunks to add to soups and stir-fries. Steamed kohlrabi can be added to any number of dishes, from omelets to pasta or rice dishes. Kohlrabi can be baked, braised and roasted like home fries or French fries.

Kohlrabi can be kept in the refrigerator for several weeks when kept in perforated plastic. Some recommend removing the greens from the bulb prior to storing. Kohlrabi can be preserved by blanching and freezing. 


Purple Kohlrabi is available year-round with a peak season in the early spring.  Our local farmer told me that this was the first time they have grown it, and after preparing it, I’d absolutely buy it again.  Can't wait to see what I discover this week at the Farmers Market!









 
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Mary Ellen Zung

Motivation to Move

What do you think of when you hear the word exercise?  For many "exercise" means hard work and something you know you "should" do or "have to do" according to your doctor.  This form of negative thinking does not serve us. When you are driving in your car, you might look at people running outside on the street, or cycling and think, how are they motivated to do that?  (hint: it feels good).

What about when you hear the word activity?  Is there a difference for you?  How are you active?  It's usually moving and doing the things you like to do, having fun, being social, or just moving to get chores and errands accomplished.

We know the benefits of exercise are numerous, but many of us are not moving for our optimum health.  Is it motivation?  Many clients tell me they don't have time to exercise, i.e. they think they don't have time.  When I first started moving more, I put my sneakers by the bed one night with the intention to wake up just 20 minutes earlier, walk in the neighborhood (in the dark), then come home and get ready for work.  I did this because I knew "I had to" in order to be healthy.  Guess what?  It wasn't so bad, and in fact I did it again the next morning, then the next, and it started feeling great.  I felt accomplished in my head, and better in my body with more energy.  It even helped me to lose weight.  After a few weeks I started getting bored because the 20 minute walk was too easy and my body and mind needed more.  I started sprinting a bit during my walks.  Over time, I noticed that my body wanted more activity and I was intrinsically motivated to continue to move more each day, not because I "should" but because I wanted to.  I never thought this would would be me; someone walking, running or cycling as cars drove by.



Benefits of Exercise (a reminder):

Exercise may be the closest thing to the fountain of youth. Not only does regular activity strengthen your muscles and improve heart and lung function, but it can also reduce your risk of major diseases, stimulate the growth of new brain cells, and even add years to your life. Studies show just 30 minutes of physical activity on most days is all that's required to reap big benefits.
 
The range of health bonuses now attributed to exercise has surprised even doctors. Many health organizations suggest that regular physical activity may do the following. (1)
 
1. Keep you young. Workouts such as brisk walking or cycling boost the amount of oxygen consumed during exercise. Improving your aerobic capacity by just 15 to 25 percent would be like shaving 10 to 20 years off your age. Aerobic exercise may also stimulate the growth of new brain cells in older adults.
 
2. Reduce infections. Moderate workouts temporarily rev-up the immune system by increasing the aggressiveness or capacity of immune cells. That may explain why people who exercise catch fewer colds.
 
3. Prevent heart attacks. Not only does exercise raise "good" HDL cholesterol and lower blood pressure, but new research shows it reduces arterial inflammation, another risk factor for heart attacks and strokes.
 
4. Ease asthma. New evidence shows that upper-body and breathing exercises can reduce the need to use an inhaler in mild cases of asthma.
 
5. Control blood sugar. Exercise helps maintain a healthy blood-sugar level by increasing the cells' sensitivity to insulin and by controlling weight. Regular brisk walking can significantly cut the risk of developing type 2 diabetes.
 
6. Protect against cancer. Exercise may reduce the risk of colon-cancer by speeding waste through the gut and lowering the insulin level. It may also protect against breast and prostate cancer by regulating hormone levels.
 
7. Combat stress. Regular aerobic exercise lowers levels of stress hormones. For many people, exercise helps relieve depression as effectively as antidepressant medication.
 
8. Relieve hot flashes. Increasing fitness by walking or practicing yoga enhances mood and reduces some menopausal symptoms, such as hot flashes and night sweats.
 
9. Protect men's health. Pelvic exercises help prevent erectile dysfunction and possibly benign prostate enlargement, a common cause of urinary problems.
 
10. Prolong life. Studies lasting many years have consistently shown that being active cuts the risk of premature death by about 50 percent for men and women.
 

(1) Mayo Clinic Staff. Mayo Clinic, (2011). Exercise: 7 benefits of regular physical activity. Retrieved from website: http://www.mayoclinic.com/health/exercise/HQ01676
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Mary Ellen Zung

Food For Eye Health

Do you ever remember getting asked as a kid, “If you had to lose one sense, which one would it be, and which one would you most strongly not want to lose?”  It makes you think about what your life would be like without touch, taste, hearing, smell, and sight, and the majority of the time, friends would agree – sight is the most valued sense of them all.  In fact more than 70% of survey respondents from a National Eye Health Education Program survey revealed that the loss of their eyesight would have the greatest impact on their day-to-day activities.

 
Our eye health is directly related to our overall health.  But we don’t generally think about our eye health.  We hear so much in the media and from our doctors about lifestyle choices including diet and exercise being related to heart health, cholesterol levels, blood pressure, and now with rising rates of diabetes, our morning glucose or blood sugar levels.

 
Recently I was asked to do a talk about eye health to a group of seniors.  It was a great exchange and they liked the healthy, colorful, tasty food samples too.  In preparation for the talk I did lot’s of research and here is what I found.


As rates of chronic disease like diabetes rise, along with an aging population, rates of blindness and low vision are expected to double to affect 6.6 million Americans by 2030.


However, aging does not automatically equate to decreased vision, provided you’ve properly nourished your eyes through the years. (1) The way we take care of ourselves with diet, exercise, and other lifestyle choices matters to our eyes. (2)

 
So, what should you make sure you are doing to nourish, protect and take care of your eyes?
 

The following are recommendations for specific nutrients, vitamins, foods, and lifestyle choices.  The studies and additional more technical information are footnoted.
 

1. Eat foods rich in lutein (3), nicknamed “the eye vitamin”, and zeanthanin which are found in high concentrations in your macula and retina.  These foods include:

  •  Leafy green vegetables (turnip greens, mustard greens, collard greens, kale, Romaine lettuce, spinach)
  • Egg yolks (organically raised and pastured)
  • Citrus fruits (oranges, lemons, limes, grapefruits)
  • Orange vegetables (carrots, squash, orange pepper

Lutein is water-soluble so you want to eat these foods with some healthy fat.  Think olive oil for sautéed or raw salad greens, or an egg cooked with olive or grape seed oil.  I like to have orange segments with a few chopped walnuts and a sprinkle of unsweetened shredded coconut for a snack.

 
2. Get your vitamins, preferably through whole fruits and vegetables, and wild seafood with high levels of Omega-3. Eye vitamins help keep your vision accurate by strengthening the lens, cornea, retina, and macula.  They are especially important for precise vision since they prevent cataracts, which cloud the lens and make it hard for light to be focused.


Here are the vitamins you want in your diet specifically to help with eye health.

  • Vitamin E, A, C (4)
  • Selenium – found in a variety of foods including Brazil nuts
  • Zinc - one of the most important nutrients for helping with nutrient absorption and allowing for proper waste elimination, which fights inflammation and cellular damage.  Zinc benefits tissues within the eyes because it plays a crucial role in proper cell division and cell growth, maintaining healthy circulation, balancing hormones.  (5)
  • Copper – important for glaucoma


3. Eat these whole foods that benefit eye health

  • High fiber foods (soaked beans, legumes, veggies, fruit, nuts, seeds, sprouted soaked greens)
  • Green beans
  • Black currant (contains some of the highest level of antioxidant anthocyanin’s (flavonoids) found in nature.  It is also rich in essential fatty acids.  Since black currants are not readily available in whole food form, you can use black currant seed oil in a capsule)
  • Bilberry  (a close relative of the blueberry)  (6)
  • Tropical Fruits (papaya, mango, kiwi, melon, guava)
  • Corn
  • Red Bell peppers
  • Peas
  • Nuts and seeds (sunflower, sesame, hazelnut, almond, brazil nuts)
  • Wild caught seafood (salmon, mackerel, sardines, herring, halibut, tuna, krill) (7)
 

4. Follow these other lifestyle recommendation that also come into play for eye health

  • Quit Smoking  - as smoking ramps up free radical production
  • Limit Alcohol - alcohol reduces blood flow to the eyes.
  • Limit caffeine - increases stress hormones and blood pressure, and causes blood sugar swings.  Tolerance for caffeine is reduced with age.
  • Exercise - helps manage and prevent high blood pressure, which is important in glaucoma prevention
  • Processed foods and hydrogenated oils - causes inflammation and cellular oxidation (8)
  • Sugar - speeds aging, cellular oxidation, high blood pressure, high glucose levels
  • Trans fats - interferes with omega 3 fats in your body
  • Body Weight – manage your healthy weight, or lose weight if you are overweight or obese.  This can help prevent diabetes.
  • Limit indoor “blue light” from screens and get outdoor light, but wear UV protective sunglasses.
  • Limit Aspartame - vision problems are one of the symptoms of too much aspartame.
  • Limit Simple Carbohydrates – limit or remove cereals, pasta, white rice, white flour, processed grains (bread) and fructose.
 

 
(1) The Centers for Disease Control and Prevention (CDC) reported 87% of Americans are not meeting vegetable intake and 75% of Americans are not meeting fruit intake recommendations for good nutrition.

(2) The Age-Related Eye Disease Study (2001 sponsored by the National Eye Institute) found that poor diet was a major risk factor for age-related macular degeneration and cataracts.  Estimates show that more than 25 million people worldwide are affected by age-related macular degeneration or cataracts, especially people aged 55 and older living in Western nations – most likely because their diets are low in key nutrients but high in things that cause inflammation.

(3) Researchers at Harvard University have found that supplementing with six milligrams daily of lutein can lower the risk for macular degeneration by an average of 43% .

(4) Vitamin E, A, C work together to keep cells and tissues strong and protected from effects of inflammation.  Taking these vitamins has been shown to improve healing and vision in people undergoing laser eye surgery.  Certain studies have found people have about 25% lower risk of developing advanced stages of macular degeneration when consuming at least 400 IU of vitamin E daily, especially taken with Vitamin A (as beta-carotene), Vitamin C, and zinc.

(4) According to the Glaucoma Research Foundation, a healthy diet high in vitamins E, A, C and zinc can also fight glaucoma (tunnel vision, vision loss), that’s caused by damage to the optic nerves in the eyes.

(5) Studies have found that zinc in combination with other vitamins helps protect the retina and lower risk for macular degeneration. The Age-Related Eye Disease Study (2001 sponsored by the National Eye Institute) showed 40-80 milligrams a day intake of zinc, taken with antioxidants beta-carotene, vitamin E, and vitamin C, slows progression of advanced macular degeneration by about 25 % and visual acuity loss by 19 % in people with high risk for these diseases.

(6) A 2005 study in the Advances in Gerontology showed long term supplementation of bilberry extract is effective in prevention of macular degeneration and cataract.

(7) Studies show that omega-3 fatty acids and antioxidants like vitamin E and vitamin C are beneficial for those whose immune systems have been weakened due to poor diets, chronic stress and illness.

(7) Omega-3 fatty acids are anti-inflammatory and slow down the effects of aging.  They help stabilize blood sugar levels, which lowers inflammatory responses, helps to fight eye damage caused by diabetes, improves circulation and helps stop cells from mutating.  Omega-3 fatty acid and DHA is concentrated in your eye’s retina. 

(7) Wild Salmon also contains astaxanthin, which is one of the most important nutrients for the prevention of blindness.

(8) Oxidative damage can cause problems with blood reaching the eyes, damage the blood vessels, complicate eye surgeries, and lead to diseases that hinder normal vision like diabetes and heart disease.

 
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