Category: Healthy and Happy

Most Americans don’t.  Fish is a great source of healthy oils essential for a healthy eye as well as protein necessary for lean muscle.  Unfortunately, eating too much fish is just as bad for you as eating too much of anything else.  I’m not a big person so I often only eat 3 or 4 oz. of fish.  You may need more…but probably not a lot more.  6 oz. of protein is an adult portion and you should be getting a lot of that in other foods you have on your plate.  I also often hear “I really don’t like fish.”  Well maybe you aren’t cooking it right.  So let me show you how I cook salmon.  Currently, I can buy wild fresh sockeye salmon for $10/lb.
Barbequed Salmon
Heat the grill for 10 minutes with the hood down until the grill is 350.  My gas grill needs to be on high but if you have a Webber you may need to be on medium-low.
Ready to go on the grill…

Place the fish skin side down on a piece of aluminum foil and place on the grill with the hood down.  Don’t let the grill get too hot.  It should stay about 325-350.  Check the fish at 5 minutes and turn the foil end for end.  The fish might be done but probably will take 3 minutes longer.  When done the juice on the top of the fish should be set and the color of just set egg white.
Five minutes and not quite done…

If you have an accurate digital thermometer, the fish should test between 130-138 degrees and be springy to touch.  Remove from the grill and let it rest for 5 minutes before serving.
Perfect, moist and done…

 

Ken Corliss, OD
(253) 845-0585

Summer Time is chips and dips time, but how about making it healthy. One reasonable option is hummus. However, a single serving of hummus (1Tb) is 25 calories with about 57 mg of salt. Put a teaspoon each on 3 Triscuits and you have another 60 calories and 65 mg of salt. Only 85 calories but 122 mg of salt and who quits with 3 crackers? It is more likely that you will eat twice as much. That would be 170 calories and more than 240 mg of salt. So let me show you a spread that is satisfying and healthy.

I’m starting with Norpaco Mediterranean Olive Blend available at Costco. Adding fresh diced tomato, chopped cilantro, and lemon juice. Here is my recipe.

• ¾ C of Olive Blend coarsely chopped
• 1 C diced fresh Tomato
• Cilantro at least ¼ C chopped
• The juice of a small Lemon
• Drain the chopped olive blend and diced tomato in a strainer for 10 minutes. Place the chopped Cilantro in a small bowl with the lemon juice and stir in the drained olive/tomato blend. Serve on thin sliced seeded baguette such as Trader Joe’s baguette.

 
I find that 4 thin baguette slices (approx. 1oz) topped with less that a teaspoon of the medley are very satisfying. With only 100 calories and about 111 mg of salt, this is good first course. If you pair it with ice water with a few strawberries and a slice of lemon, you will save at least 300 calories and the extra water and healthy oils will help keep the surface of your eye moist and healthy.

Bon Appetit,
Ken Corliss, OD
(253) 845-0585

When I read about eye health and nutrition what always strikes me is the American tendency to ask what pill should I take and the industry habit of supporting that idea with lists of vitamins and recommended pills. The truth about nutrition and good health in general is that life habits and life style are more important than any pill or supplement.

There are 3 important habits that support good vision and
good health in general and those are:

1. Sensible eating that is appropriate for your current health status and ethnic (genetic) heritage.
2. Appropriate and regular exercise.
3. Weight, blood pressure and blood sugar management and that includes not smoking and moderate alcohol use.

So what does sensible eating look like?

Mostly fruits and vegetables and modest levels of protein and healthy oils from fish and plants like olives, avocado and nuts. Your plate should look like this:

Try reducing refined carbs and sugar. Use brown rice instead of white rice; and quinoa and couscous instead of both. (But watch out for too much salt in pre-packaged products.) Here is one of my personal favorite springtime recipes:

Roasted Asparagus

Heat the oven to 375
Wash and trim a bunch of asparagus, dry on a paper towel
Place on a baking sheet (I like to use silicone baking pad) and lightly spray with cooking oil.
Bake for 10 to 12 minutes or until just done. They should still have a little crunch.
Serve and enjoy. They are great cold.