How I Beat Macular Degeneration in the Early Stages and How You Can, Too! [Large print ed.] 1515250504, 9781515250500

Citation preview

Table of Contents Introduction–My Own True Story – Can This Be Yours, Too? What Is This Thing Called Macular Degeneration? Why Are Eye Doctors So Enthusiastic About This? Benefits–See Better, Feel Better, & Be At Your Best A Simple Eye Test – The Amsler Grid Risk Factors For Macular Degeneration Protect Your Eyes From The Sun – Here Is How Most Healthy Foods For Your Eyes, And Foods To Avoid Foods That Are Best – The Healthiest Choices For Your Eyes FOODS TO AVOID – why these are not good for your eyes Helpful Supplemental Vitamins And Minerals Tips For Preparing Food Quickly – For Busy People Medications And Supplements That Can Affect Your Vision Water – So Important For Your Health Exercise And Sleep Kitchen Tips A Word About Taste And “Fast Food” Bonus Tips – For The Previously-Unsolvable Problems Sources Additional Reading Look For The Healthiest Foods In Markets Now

How I Beat MACULAR DEGENERATION in the Early Stages AND HOW YOU CAN, TOO!

Alan N. McClain

Copyright © 2015 by Alan N. McClain All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted, in any form or by any means, electronic, mechanical, photocopying, recording, or otherwise, without the prior written permission of the author. This book is intended to be informational and by no means should be considered a substitute for any advice from a medical professional, whom the reader should consult before beginning any diet or exercise regimen and before taking any dietary supplements or other medications. It is possible that some individuals may suffer allergic reactions from the use of various dietary supplement preparations or the mediums in which they are contained. If such reactions occur, consult your physician. The author and the publisher expressly disclaim responsibility for any adverse effects from the use, application, or misunderstanding of any information contained in this book and for any loss, damage, or injury caused or alleged to have been caused directly or indirectly by any application of any food or food supplement discussed in this book. The U.S. Food and Drug Administration has not evaluated the statements in this book. This information is not intended to diagnose, treat, cure, or prevent any disease. Products mentioned have been independently tested over long time frames, and they are in regular use. Neither the author nor the publisher has received any form of compensation in any way from any of the manufacturers or suppliers. Trademarks mentioned in this publication are the property of their respective owners. The mention of these trademarks is for identification purposes only and is not intended to imply that their owners have sponsored, endorsed, are connected to, or are otherwise affiliated with the author or the publisher. ISBN-13:9781515250500 Website BeatMacDegen.com or BeatMacularDegeneration.com

Chapter 1

Introduction–My Own True Story – Can This Be Yours, Too?

This was me. Will you be next for this age-related problem? It was relatively unknown prior to the year 2000, but now some doctors are calling it “a growing epidemic.” Here is how you can beat it back in its early stages, see much better, and feel better too! Like most health-conscious people, I went in for my yearly eye examination at a very up-to-date optometrist’s office, and the doctor told me that I had something called “drusen” on the retinas of my eyes. Drusen are waste compound spots on the retina, where the drainage is not working well. I had been careful about my health and food for 30 years, and I was about age 64 at the time, feeling great as always. The doctor explained macular degeneration and how it can blur the central vision we need to read, recognize faces, and drive. What really disturbed me was that I heard that “aside from a few drugs which help a little in the late stages, there is nothing we can do for you.” That really got my attention! She referred me to a retina specialist for an examination. The retina specialist did an eye test using a dye that is injected into a vein in the back of the hand, and it makes any drusen show up as bright gold flecks in a photograph of each retina. The test is called a fluorescein angiography. He showed me the images of my retinas on a viewing screen and he said casually, “There are some drusen.” Early drusen usually call for no concern because people often have drusen as they grow older. If none are on the macula, people can live for many years without the drusen developing into serious macular degeneration. However, I was shocked – the bright gold flecks were all around the macula (the part of the retina where we have our sharp focus for reading, recognizing faces, and driving) in each eye. I felt instinctively that I must act immediately. As airplane pilots say, “The alarm bells were ringing, loud and clear!” At that moment, the pilot must act quickly and decisively, to avoid a disaster. The call to action -

For me, this was yet another immediate challenge, and like most other people, I have faced many of them. I went home and searched my large collection of health and nutrition knowledge, studied and saved for over 30 years. I began searching through my many health newsletters and books, saved from years back. I found an excellent article written in 2001 by an ophthalmologist. Drusen can be the beginning stage of age-related macular degeneration (ARMD). This put me onto the track of searching the Internet for informative books on the subject and ordering them promptly. From my studies I developed the simple daily diet introduced in Chapter 8, The Most Healthy Foods for Your Eyes, and Foods to Avoid. Chapters 9–11 add to this success. The results Two years later I went in for another eye examination, and the drusen were gone! The optometrist was amazed. She sent me to a nearby ophthalmologist, and his fluorescein angiography retina test confirmed it – there were no drusen – I had beaten macular degeneration in its earliest stage! He was equally amazed. Both doctors could see that this was really progress! The combined powerful effect Now you and your family members and friends can benefit from this discovery, with delicious, healthful natural foods and some small amounts of supplemental vitamins, for sharper vision, more energy, and a cheerful attitude all day. It is easy, and it just requires improving your nutrition and changing some habits. This daily routine is called a regimen, which is defined as “a systematic course of therapy.” Its greatest effects will be in the early stages of macular degeneration symptoms, and that is when we want to take immediate action to respond to any symptoms of vision problems. If your results are like mine, you can improve your eyesight by “throwing everything you have at it,” as we say when responding to an emergency. Most likely you will feel that you are seeing the world around you through two highresolution telescopes, seeing with sharpness and detail you did not see before — what an amazing new experience! With this regimen there is a good chance that your eyesight will improve, but even if there is just a little improvement, you will be much more energetic and positive from applying the important health knowledge in this book. Additionally, you will feel that each day can be the beginning of something new

and better. This is an ongoing journey As you look through this book you will see that it goes in many directions because it is the result of many years of study and practical problem-solving for best results in one’s health so as to be at one’s best each day. Being at our best is important to each of us in all that we do, and clearly, the end goal is to be high achievers in the things that are important to us. Other people around us can tell when we are on the track to good things, and we shape their thinking with what we do and say. We draw silent attention to our effective ways of being at our best, and we influence others to use their creative thinking to do the same. One of the early discoveries in this journey was the power of the supplemental vitamins and minerals that release energy from our good foods, giving us a steady happy, positive attitude and tone of voice — this really influences those around us. When they can see that we clearly are “in a good mood,” those around us respond positively, and we win their support and cheerful cooperation. We also win their respect and give them good ideas about how they can do the same, for a better day every day. As people in sales like to say, “enthusiasm is contagious.” The question is, how do we build enthusiasm? Much of it is in our nutrition. The supplemental B-vitamins, added to good natural foods, are the key. We say to the skeptics, “Happiness comes in a bottle” — to sum up the powerful effect of the B-vitamins in overcoming vitamin deficiencies that previously gave us a depressed, “blue” mood. The rest is in setting out each day to accomplish what we need to do in the best way and in being happy about what we are accomplishing. Now we like to say, “Have a good day!” By doing what is currently called critical thinking, we study many approaches to understanding issues and events, and then we develop a reasoned choice that meets our needs. This is the process of looking for lots of information on a subject, understanding many views of it, and arriving at a choice that seems best for each of us at the current time. For those of us who have “been around” for many years, critical thinking is what we were doing all along: Thinking for ourselves. It is a very welcome improvement over the ways things were done for many years, following what was being done at the time instead of finding new and better ways of doing things. Sometimes the pressure for conformity was so great that anyone with an

idea for a better way of doing something was ridiculed and nearly laughed out of the room. The development of the Internet and the sharing of good ideas from all directions and from many creative minds has changed the thinking of the world. Now we can find out how to do many things, and our resources for information on almost any subject seem endless. New ideas for dealing with problems, both new and old, are abounding, and professionals are pressed to keep up with the discoveries week by week. In a steady effort to discover new ideas for improving our energy levels and staying in strong health, many good sources are studied every day for longproven and currently known healthy nutrition, as well as for news on scientific breakthroughs in health issues. This is an open-minded effort to learn what others are finding to improve our lives in the field of health and nutrition. Some of the products and ideas presented on these pages may appear to be unusual, but each has been tested and has proven practical value. It is the combination of many proven ideas that can improve our total health (and our eyesight) in a major way. This book is the present sum of years of finding ways to make many things better and building solid progress along a road to more discoveries in the near future. As we roll along through the years, through many challenges and a wide variety of experiences, we become more adept at looking everywhere for ideas from all directions and from many thoughtful people with inquisitive minds who are discovering new ways to deal with problems that are both old and new. Readers are encouraged to explore many helpful sources of health and nutrition information, some of which are listed in Chapter 20–Additional Reading, others currently available on the Internet, and even today’s health magazines at the local markets — good information is everywhere now! This book should be a starting point for your own journey to better vision and health or at least a valuable addition to your ongoing studies of ways to make your life better. Though written mainly for the problems we see as we become “seniors,” this book’s information is of high value to most ages because it sets a high standard of daily health habits beneficial to all. AN IMPORTANT NOTE — The purpose of this book is to present methods of overcoming macular degeneration in its early stages or avoiding it altogether with a very healthy

regimen, based on doctors’ recommendations and the widely-known benefits of natural foods. When macular degeneration can be overcome in its early stages, the individual will not have a need to “live with it,” for which information may be available in other informative books in this field. Because eye health and better vision are a result of total body health and good living, many practical tips have been included as part of this opportunity to share proven discoveries with a well-informed audience.

Chapter 2

What Is This Thing Called Macular Degeneration?

Macular

degeneration, also known as ARMD (Age-Related Macular Degeneration) is an eye condition that appears at age 50 and above and is currently affecting one in three people over age 65. If neglected, it can lead to blurry vision in the center of the person’s view that will prevent him or her from reading, recognizing faces, or driving. Before the year 2000, few people ever heard of macular degeneration. Then something happened, possibly in our environment or in our foods, starting what some eye doctors are calling “a growing epidemic.” Research scientists think that the best prevention and treatment may be in the form of natural foods which are high in antioxidants and small doses of certain vitamins. Specific recommendations, which have been shown to be highly effective in beating macular degeneration in the early stages by eliminating drusen, are in Chapters 8–11. Drusen are an early indicator, as explained below. The macula, near the center of the eye’s retina, is the area where we have sharp focus for reading, recognizing faces, and driving. If it begins to deteriorate then the person can still see, but the center of the image is blurred, making him or her less able to recognize faces, read, drive, or do all the tasks for which we need sharp, clear vision. An eye examination which photographs the retina can identify the early symptoms: Drusen. These are little yellow spots under the retina where there are deposits of fat and cellular debris. The small ones with sharp edges are called “flat drusen,” and some people get along with them for a long time without further problems. However, this is a signal that the positive steps in Chapters 8– 11 should be immediately taken to try to reduce or eliminate them – to “beat them back,” thus beating macular degeneration at its earliest stages. If they are large, have soft edges, or are merging, the person must take immediate steps to minimize dry macular degeneration, which can appear in symptoms of blurred vision near the center of the eye and require more light to see. Drusen deposits can be eliminated or slowed with anti-oxidant natural foods, certain supplemental vitamins, and melatonin, as described in Chapters 8– 11 and in Chapter 15. Dry macular degeneration, with large drusen, can cause

serious vision loss. About 10% of the people with dry macular degeneration will go into wet macular degeneration, which results in further loss of central vision. In this, blood vessels under the retina leak fluid and form scar tissue, damaging or distorting the retina. One man described it to friends by saying, “I can see you, but not when I look directly at you.” You will most likely avoid all the above problems with regular eye examinations; good natural foods and certain supplemental vitamins; eliminating fats in your diet from dairy products, chocolate, pastries, donuts, chips, and other sources of fats in food; taking 3 mg of melatonin nightly; and wearing ambercolored (or “copper”), 100% UVA & UVB protection sunglasses when out in the sun. In addition, if you are like most people on this regimen, your eyesight would most likely improve, and you will feel much better every day. This book is dedicated to your good eyesight and good health, explaining what you must do now to keep both at their best. A VERY IMPORTANT NOTE -- Everyone age 50 or older needs a yearly eye examination with the retina camera, to find any drusen. Drusen are the early symptoms of this condition which can cause loss of central vision if neglected.

Chapter 3

Why Are Eye Doctors So Enthusiastic About This?

Beating macular degeneration at its earliest stage when drusen are first seen, and eliminating them completely in two years, is a stunning achievement. This shows the power of combining the most advanced information on diet and nutritional supplements, as well as using the best eye protection. The problem has been reversed! A condition that could have turned into progressive loss of vision has been prevented, and in its place, the individual’s eyesight is sharper and clearer than ever before. The foods known to be best, along with supplemental vitamins, really do work, when combined in a daily regimen. Doctors are thrilled at such positive results because they dedicate their careers to helping others solve or minimize serious problems. They are 100% in favor of the patient who makes every effort to understand his or her problem and take his/her own steps to “throw everything he/she has at it,” and win! Most doctors like a patient who “works with them” in dealing with problems, rather than just depending on them for everything. They are always interested in whatever results the patient finds in trying simple measures to deal with a problem and the patient’s own thinking on what might make it better. The patient does not have to be an expert to help himself or herself, only a person who studies it, reads the available literature, and searches for ways to deal with it. Many breakthroughs are made this way, over time. In the past, surgery and powerful drugs were seen as the most effective ways to deal with serious medical problems. There is no question that these methods are most effective when the condition is already serious, as with a broken bone or a heart condition. Nutrition and vitamins were always regarded as too weak to have much effect on major medical conditions. Since year 2000, the thinking has been steadily changing toward nutritional solutions to hold back or even reverse this slowly developing vision problem. Recently, medical testing has revealed that this condition can be stopped and even reversed by taking 3–20 mg of melatonin nightly — is this a “magic answer” scientists have been searching for, through the last 10 years? Confirming the research in this book, if you visit a retina specialist’s office for

a fluorescein angiography to show any problems in photographs of your retinas, in one of the examining rooms you may see the box from a bottle of eye supplement vitamins. Doctors are willing to try cutting-edge nutritional research for solving otherwise difficult conditions. Research scientists think now that the solution to macular degeneration may one day be as simple as taking a single vitamin, and it may be at hand now with 3–20 mg of nightly melatonin, as recently published in a medical doctor’s health newsletter, Second Opinion, dated June, 2016. At this time, a combination of an improved natural foods diet and specific vitamins offers the best hope for those of us who would like the simplest way to hold back, minimize, and possibly even eliminate, this serious eye condition.

Chapter 4

Benefits–See Better, Feel Better, & Be At Your Best

As you begin to improve your nutrition and apply the daily regimen — a systematic course of therapy–in Chapters 8–11, there is a good chance that your sight will improve, you will feel more energetic, and you will have a positive, cheerful attitude. One good idea leads to another, and as you begin applying the methods in this book you will think of more ways you can improve your lifestyle. For vision concerns, the focus of this book is to “throw everything you have at it,” the way we beat problems of all kinds, most effectively and quickly. Remember, we are in this to win. The brightly colorful fruits and vegetables have high levels of antioxidants which beat or minimize eye problems; particularly the effects of macular degeneration. Eggs and the leafy green vegetables (collard greens, spinach, broccoli, kale, etc.) have lutein, which is one of the most powerful natural elements in the fight against retinal problems. A lutein supplement (6 to 12 mg daily) should be taken daily, and it is one of the many helpful ingredients formulated specifically for better vision in quality supplements recommended by eye specialists. Zeaxanthin is another powerful supplement in the fight against macular degeneration. For a few of the widely-available supplements specifically formulated for eye health, see Chapter 19–Sources. In addition to a quality eye supplement formulation, every adult should take a basic multivitamin or B-complex vitamin pill (or capsule) with breakfast. “B-50” is best, having 50 milligrams (mg’s) each of the main eight or so B-vitamins. Doctors are finding that taking a second B-50 pill/capsule with lunch can reverse symptoms of macular degeneration. Depending on your sensitivity to nutrients, the basic B-vitamins may “spark” (release) energy from your food, and you may feel much more energetic and alert for a more successful day. A little-known fact is that many of the BVitamins are “mood changers” (see Chapter 11) that tend to give us a positive, cheerful outlook. Depressing thoughts can be replaced with the idea, “Well, let’s see what I can do about this.” We have seen many people do a total

transformation, going from tired, depressed, and grumpy to energetic, positive, and happy – all within a week of starting on a daily B-50 vitamin combination! In a visit to your local market or pharmacy, you will find many excellent Bcomplex supplements with the basic ingredients to produce these positive effects. There are those without iron, for men or for post-menopausal women and those with iron, for pre-menopausal women. Most quality multivitamins now also have some lutein and zeaxanthin, for eye health. This speaks very well for them. However, an additional supplement specifically formulated for eye health is needed for minimizing symptoms of macular degeneration — see Chapter 11–Helpful Vitamins and Minerals, and Chapter 19–Sources. It is normal to feel happy Let us underscore the importance of this: Doctors say that the normal person feels happy. If an individual does not feel happy, to quote their words, “It could be a vitamin deficiency.” Of course, all of us occasionally see problems that can make us unhappy, but a steady depressed, “blue” attitude (even if mild) could be a symptom of a vitamin deficiency, or possibly not enough daily water — See Chapter 14, Water. A whole new positive and creative way of thinking A word should be said about dealing with problems by applying improved energy levels and positive moods that help us to do so well. We all admire managers in business who seem to find a solution to every difficult problem presented to them and with a positive attitude as well. Business is a very challenging field, and all of the people in a business combine their best efforts, hard work, and problem-solving thinking to drive that business forward in each situation, keeping the customer needs met and even finding new markets for the product or service. They are team members. As people in sales say, “Enthusiasm is contagious.” In most companies, there are enthusiastic people at all levels, and their positive spirit leads to ways to build up the business with their combined effort. Nothing works better for the employee who needs stamina throughout the day and a cheerful attitude than to follow a daily nutritional regimen as described in this book. Problems are challenges, and those challenges can be your opportunities With the increased energy levels and positive moods from the B-vitamins in our good food and in supplements, we are far better able to deal creatively with problems, which in a peculiar way, can become major opportunities. For

example, if things are getting steadily worse at a certain job, it is time to look for a better job with a more successful employer who needs the skills we have gained through our work experience. On launching a dedicated job search, in time we may be able to locate a better employer who needs a person who has the job experience we have to offer, AND we can often negotiate for a good increase in income, on the way in! That would be a minimum 15% increase to start with the new employer, and it sometimes can be as much as 25%. We can turn an unhappy job into a better job and a major employment opportunity to advance upward. Some of us have seen that with the power of positive and creative thinking from the daily B-vitamin supplement, we converted some of our greatest immediate problems into our best opportunities, and then we were happy that we had those problems! Over 10 years of work for various employers and after many layoffs, some of us have advanced into better jobs and doubled our incomes. We have found that employers “are willing to let us move up, but not willing to let us move down,” as one astute jobseeker told us. Uncertain employment can very often open the door to something better. Confidence and the power of being a creative problem-solver People around you see you as a source of strength when you find creative ways to solve tough problems. Solving problems becomes a challenging game, especially for those of us who have worked as business analysts, in business systems, or with management operating procedures. We have learned to apply knowledge and preparation and to be ready to handle problems as we go along. There is always something to be learned from finding a way to solve a problem, and that is knowledge you can apply to other problem situations you find later on. “If there is a way, I will find it.” These are the words of a career problem-solver. How this book began This book is a result of finding a natural, effective, and inexpensive way to solve a vision problem at the beginning stages of macular degeneration. We are learning that many people have reported improvements in their vision after changing over to a more nutritious diet and specific vitamin supplements recommended by medical doctors. They are living proof of the power of good natural foods and helpful supplements. They tell us that they, too, can see better now.

Chapter 5

A Simple Eye Test – The Amsler Grid

If your doctor finds that you have drusen or other conditions indicating the beginning stages of macular degeneration, you will be encouraged to check your eyesight by looking at an Amsler grid. An Amsler grid, shown below and on the following two pages, is a simple grid of lines that tests your ability to see clearly with the macula in each eye. To use it, simply hold a photocopy of it about 14 inches from one eye (while covering the other eye) and stare at the dot in the center. Mark any places where the lines look wavy, where there seem to be defects in the grid, or where there are blurry spots. Then check the other eye. Keep the marked grids, identified by left or right eye, dated on the days when changes are noticed. See your eye doctor if there are changes in what you see by doing this simple test, for each eye, on a weekly or biweekly basis. The Amsler grid is considered the most effective method for detecting early changes in vision.

A rather small chart – Stare at the center dot and see if any of the lines are wavy or discolored, if the sizes of the boxes are different, or if any parts of the grid are missing.

If so, mark a photocopy of the chart with what you see and the date. Check again regularly and see your eye doctor with the copies you have marked.

This larger chart may show any wavy lines, defects, or blurring more readily. You may also print an Amsler grid from the Internet–just do a simple Internet search for ‘Amsler grid,’ and you will find downloadable and printable pages.

A very large chart, to show any wavy lines, defects, or blurring more readily.

Chapter 6

Risk Factors For Macular Degeneration

These trends are worth considering because they tend to apply to most people who have one or more of these risk factors. Age–People over age 50 are more likely to show signs and symptoms. Hereditary factors–As doctors like to say, “look in your family tree.” If you have parents, grandparents, brothers, or sisters who have had age-related macular degeneration (ARMD), then you should take special care to avoid the same condition because you may be three times more likely to be affected. Genetics–There may be a greater risk if you have a certain abnormal gene, even if ARMD is not known in your family. Gender – Women are more likely than men, to have ARMD. Color of eyes – People with light-colored eyes are thought to be more at risk because the lighter iris color (blue, gray, or green) allows much more light through to the retinas. Some sources say that light-colored eyes allow 100 times more light through to the retinas than do brown eyes. However, people with brown eyes have been known to be affected by serious macular degeneration. Smoking – Smokers have a higher rate of age-related macular degeneration, at an earlier time, than do non-smokers. Smoking also tends to set a person in the direction of cardiovascular disease, which makes vision problems worse. Not smoking, or giving it up, is the most important way to avoid ARMD. For more on the important subject of giving up smoking, see below – this can save your life and your career, in today’s changing times. Farsightedness–People who have hyperopia are those who see objects better if they are far away. Hypertension–It has been found that people with high blood pressure have more serious ARMD effects because there may be more pressure on the retinal blood vessels. Exposure to sunlight – If your work or interest in outdoor activities puts you out in the sun for long periods of time, it is very important to put to use the eye protection methods in Chapter 7 – Protect Your Eyes from the Sun. It is thought that major exposure to the sun (mainly the sun’s ultraviolet (UV)/blue rays)

promotes ARMD in certain people. This excessive exposure may possibly be due to environmental changes, including thinning of the Earth’s ozone layer that protects us against the sun’s powerful ultraviolet rays. Recent good news The ozone layer is recovering, after 27 years of efforts to remove chlorofluorocarbons (CFCs) from many consumer uses in refrigeration, as aerosol can propellants, and in other products as agreed internationally by the 1987 Montreal Protocol treaty which was ratified by 197 nations. Other environmental trends However, powerful ozone reduction is still coming from methyl bromide as a fumigant in agriculture (it is being phased out) and from the release of naturallystored methane and carbon from melting permafrost in the northern hemispheres, due to global climate change (and warming) that has melted Arctic ice and ancient glaciers, worldwide. This trend threatens Earth’s protective ozone layer into the future. Very important–your annual eye examination Anyone who has the risk factors should take care to have an annual eye examination, with the emphasis on determining if there are drusen or other indications of ARMD. The more advanced eye examination offices have retina cameras now, and a photograph of each retina can be made quickly and painlessly, for close examination on a computer screen. A trained eye specialist can quickly determine the condition of the person’s retinas and then make recommendations. Smoking – these changing times Back in the 1950’s and before, half the people smoked, and the others just endured it. Even on television production sets, actors “lit up” during the filming if they felt like smoking. We can see this in some of the popular TV series productions from the 1950’s. In the 1960’s, the trend continued. Smokers felt that they had a right to smoke in offices whenever they chose to, without consideration to their non- smoking co-workers. Non-smokers just accepted it. It was the acceptable norm at the time. In 1969 in a local company we learned something about how quickly the smoking habit could be ceased when a great friend everyone liked, John K., doubled over in pain while he was upstairs in the executive offices. Paramedics

were called, and he was taken to a hospital – with a collapsed lung. John had been smoking two packs of cigarettes per day. When he came back three weeks later, he said he had been in so much pain that he thought he was going to die. We were all very happy to have him back, and he was his same friendly self as always – except that he did not smoke any more! Interestingly, he was not nervous or irritable. In three harrowing weeks he had kicked the smoking habit, “cold turkey,” with no complaints. This showed that it can be done. As for the collapsed lung, a doctor said that it could have been for a number of reasons. We never did publicly commend our friend John for giving up his smoking habit, and he never mentioned it. Changes appearing in the workplace At a point in time, employers began doing studies of absenteeism and the reasons for it. It was found that smokers were out on “sick leave” for more time than non-smokers, and that lost work time is costly to an employer. Also, because 80% of the air is recirculated in an air-conditioned building, nonsmokers were being forced to breathe some of the smoke, making them absent due to sickness for the same reason. In the 1970’s, things began to change in surprising ways. In a 1976 a wellqualified applicant was in an interview while applying for a systems job at a progressive computer company. The personnel man looked directly across the desk and fired three surprising questions at the applicant: (1) Do you smoke? This caught the non-smoking applicant completely by surprise, and he said, “Well, no.” (2) HAVE you smoked? Looking equally surprised, he said, “No.” (3) Why didn’t you smoke? You didn’t want to? By this time the nonsmoker was so surprised that he needed this help, and he said, “No, I didn’t want to, and I couldn’t figure out why anyone would.” It was evident that this company was making an effort to limit smoking in its facilities – something that was new (and very welcome to non-smokers) at the time. How nice it was to work in office areas without having to breathe cigarette smoke, which according to health publications contains 300 – 1000 chemicals, many of which are toxic (including cyanide and ammonia). In the late 1970’s a mail order company advertised a small round ionizer, claiming it to be an air purifier that would remove airborne dust and smoke from the air. Non-smokers who worked in offices welcomed this opportunity and purchased the units. Later, another type of ionizer was introduced and utilized in

the work area. Those small electronic units were used with good success in offices in two high-tech companies in the 1980’s. They eliminated about 50% of nearby smoke. High-tech companies lead the way in the 1980’s By the 1980’s the costs of employing smokers were well known to employers. To lower costs, sick time pay, and absenteeism, companies began actively looking at ways to reduce smoke and smoking in their offices. In 1984, a progressive computer company began studying ways to eliminate cigarette smoke in its offices, and it considered ionizers like the two small electric-corded ones brought in by a non-smoker. They eliminated at least 50% of nearby smoke. The facilities management department made a decision to require the use of a citrus-based filter fan in each individual office where there was an employee who smoked. That helped considerably to keep smoke out of the air conditioning system, which re-circulated 80% of the air. Most surprisingly, when advertising in the newspapers to hire new employees, some companies placed a telling message at the bottom center of the ad in fine print saying, Non-smoking office. In other words, smokers need not apply, or they could simply give up smoking if they wanted to work in the company. (This was all before the Internet and job advertisements there.) The aviation industry blazes a trail Not to be outdone by computer companies, progressive companies in the aviation business initiated smoking cessation and control programs, as viewed by a traveling systems auditor in his visits to aviation suppliers across the country. Small companies simply told smoking employees to take it outside – and three shivering smokers were seen outside a Utah office in winter, enjoying a smoke and taking in the cold blast of winter air. In a company in New York on Long Island, there was a smoking room that looked like a cafeteria, with big round tables, chairs, and a cyclone of air circulating up and outside, pulled by fans resembling airplane propellers. (Employees would not have to go outside on cold winter days.) Many aviation industry employees were persuaded to give up smoking, to their great benefit. Each would live an average of 20 years longer and would not be hindered from finding employment in other companies that considered smoking in the workplace to be unacceptable. For the benefit of all – employers and employees – we all win when we can keep smoking outside or simply give it up.

Chapter 7

Protect Your Eyes From The Sun – Here Is How

Especially now in these times, this chapter is extremely important to all ages, from the young to the old. One of the contributors to macular degeneration is our old friend up in the sky, the sun, our nearest star, which was at times in the past called “Old Sol.” The blue (ultraviolet) light from the sun is the problem, and it is easy to block this as well as to improve our vision while out in the sun, with amber-colored sunglasses (or with a copper formulation–amber) and a hat. Polarized lenses give better eye comfort and sharpen the clarity. Here are the benefits: (1) The amber color filters out the harmful blue rays from the sun, blocking them, making what is called “blue blocker” sunglasses; (2) The amber color is soothing to your eyes and softens the bright light; (3) The contrast of colors is increased, making objects easier to see – you will be pleasantly surprised at how much better you can see into the distance; (4) Amber sunglasses give excellent viewing into shady areas; in effect, they increase clarity by increasing the contrast, and they seem to increase the light. This is particularly important when you are driving and people are crossing the street in a crosswalk, in a shady area. Green or smoke-colored sunglasses make pedestrians much harder to see in shade, but the amber color makes them stand out clearly. (5) On stepping inside from a bright, sunny day outside, we can still see clearly, even without removing the amber sunglasses. They do not have to be removed right away when walking indoors, in order to see well. With today’s technology, sunglasses do not have to be expensive. In the early 1990’s manufacturers learned how to formulate high-strength polycarbonate (plastic) (even to ANSI safety standards from the American National Standards Institute) with the same high quality of blue filtering that was previously available only in expensive sunglasses. Polycarbonate plastic inherently blocks most ultraviolet (UVA / UVB) rays from the sun. Now you can buy excellent blue-blocking protection in quality

sunglasses costing $40 or less. Should you wear sunglasses in winter? Medical doctors say that you should, because when it is winter in the northern hemisphere, the Earth is closer to the sun. Look for these qualities when making your best choice: • The amber color, and polarized for comfort and clarity; • Sunglasses that have amber side panels that block sunlight entering from the side, or side panels with amber windows in them. “Cover” sunglasses meet this wise choice well because they can be worn over prescription glasses; • 100% protection from UVA (ultraviolet A) and UVB (ultraviolet B) rays. This is found in nearly all sunglasses on the market today, but check for this before buying. Some may protect to 99% UVA and UVB and would be acceptable for a while if they have the qualities in this list; • Polycarbonate (plastic), made to ANSI safety standards, from the American National Standards Institute – this means that they are strong enough to serve as “safety glasses” which protect the eyes from flying objects (sand, pebbles thrown by a weed whacker, etc.). A label identifies those made to ANSI standards. Manufacturers are proud of the quality of their products when they can provide this extra protection, and it will be advertised as a selling point as well as with a label on the sunglasses. High-strength polycarbonate (plastic) sunglasses can be dropped (even on concrete), and they will not shatter, but they can be scratched. In our product testing over the last 20 years, we have found that amber sunglasses (and those with a copper formulation–amber color) are superior in eye comfort because they provide a soothing effect on the eyes when worn in bright sun. Polarized amber sunglasses provide extra clarity. The best for complete protection are “cover” sunglasses that filter the sunlight from the side — you can not afford to make any compromises — you need protection from the sides as well. See Chapter 19–Sources, for a dependable source of sunglasses with a formulation that is most protective for the eyes. If you have symptoms of macular degeneration, then you need sunglasses like those recommended above. Wear a wide-brim hat If you will be out in the sun for a while, at a special event or outing, your eyes need the additional protection of a wide brim hat. It shades your eyes (and your

face and neck) from the more powerful sunlight we are receiving in these days of environmental change and the depletion of the ozone layer that would otherwise absorb most of the harmful ultraviolet rays from the sun. (The ozone layer is showing signs of recovery now — let us hope that we have turned the corner to its restoration, for all life on Earth.) On the subject of style, and your freedom to make your own style A word about “designer” sunglasses and expensive sports sunglasses–these are fine for style, if they have the qualities listed above. For our purposes, we are making practical recommendations for products that everyone can afford and still have top-quality eye protection when out in the sun or when driving in the sun. Remember, the way you see is far more important than the way you look! These days, all styles of sunglasses are stylish and are fully acceptable. Because some of us are sensitive to styles, let’s take a closer look at what styles are and why they exist, as well as how people see styles, present and past, in these days of freedom to make choices and set one’s own style. In marketing classes in business schools, style is explained as a way of creating demand for new products by making consumers think that they don’t want to be seen with older products. Styles are purposely changed in clothes, cars, houses, and even in appliances. The idea is to use “peer pressure” to make people feel that they are out of place with those around them if they have not “updated” their wardrobes or cars they drive — a clever method of persuading many consumers to buy new things which are “in style.” What is amusing to those of us who have seen many styles come and go is what is shown in magazines that present current “styles” of clothes worn by professional models, to make people feel they should look the same way — so many types of styles are presented, sometimes in the same magazine, that the message seems to be that nearly anything is currently “in style.” That is about where sunglass styles are now — everything can be considered stylish, so your choice of eye protection, based on the important facts above, makes you just as much in style as the fashion models wearing others. The development of the Internet freed people to think in an individual manner rather than just following others. Now in many schools, students are taught “critical thinking” — in other words, to consider all aspects of a subject and make choices that are well-reasoned, clear, and best for them as individuals. The days have long gone when we were forced to learn just to “follow instructions” so we could spend our careers working like non-thinking machines

in repetitive office and factory jobs, when the United States was in a manufacturing economy up through the 1980’s, and everything was laborintensive. Later, computers and factory automation took the place of most human labor, for managing important information and in producing the products. As an example, car assembly factories went from several thousand employees to only a few in the factory. Machines do the assembly now. Now we are in a knowledge economy. Each individual must think analytically, doing critical thinking, in order to make progress in a changing world. Those who acquire training in needed fields can look forward to steady employment, and today’s students in school are taught to be ready to change careers several times if needed to adapt to a changing job market — how different from the mindless “follow instructions” of the past! To be successful, we develop our own “brands” of excellent performance in our fields, and we are in effect marketing our strong skills as individual entrepreneurs. Those of us who wish to reach the tops of our fields study all that is relevant and progressive for mastering the field and preparing to be ready to move up in it. A strong interest in a current field of employment can put us in the upper ranges of it within five years or so, and when we reach it, we can feel that we are on top of a career mountain — another solid achievement. We are impressed by today’s people who greatly appreciate the styles of decades past. Young people like the stylish clothing of the 1970’s, with its many intricate patterns and details. New cars are styled in the “retro” styles of the 1930’s, when flowing lines began to replace the boxy shapes of cars that came before. The ornate “art deco” styles of the 1930’s are mentioned today. Anyone who owns a genuine 1960’s or 1950’s car in good condition is admired right along with his car — admirers surround the car and ask the owner all sorts of questions, and some even use their camera phones to photograph it! They are amazed at the size of the big engine (standard in those days, and not found in today’s cars). The owner says, “It’s an old family car.” They say, “That’s no family car! That’s a classic!” Everyone can see that those were the days when great styles were in vogue, classic styles that will never really go away. Now you can set your own style and choose what is best for your own needs. Everyone understands.

Chapter 8

Most Healthy Foods For Your Eyes, And Foods To Avoid

Here is where you may make your greatest gains in better vision. Seeing better and improving your health in many ways calls for good natural foods and avoiding the sources of most fats in your diet. A summary of choices is shown here, and the reasons are explained in Chapters 9 & 10.

Chapter 9

Foods That Are Best – The Healthiest Choices For Your Eyes

Let’s look at the recommended foods in detail, explaining why they help your eyes. Many excellent cookbooks have been written for preparing delicious meals. The foods listed here are the ones to help the eyes as well as to delight the taste. Consult your physician before beginning any nutritional regimen. We have heard much about the most healthy “Mediterranean diet,” consisting of vegetables, cereals, fish, and olive oil — this chapter follows the same highlyrecommended choices. Recently it has been found that the Mediterranean diet also protects the brain from aging, lowers the risk of Alzheimer’s disease, and reduces the risk of heart disease by half ! Healthy breakfast foods for your eyes Apricots – The bright yellow color of apricots is a signal that they are high in antioxidants, the components of foods that offset the harmful effects of “free radicals,” the leftover parts of molecules that are a normal part of breathing and the body’s processing and oxidation of nutrients. Apricots are high in carotenoids (which include lutein and zeaxanthin) and lycopene, some of the strongest antioxidants. One half of a pitted apricot per day is enough to help your eyes. Sources – Fresh apricots are available only during a few weeks of the year, so this is one item that is all right to buy in cans. To keep the sugar content down, the best choice is apricots canned in their own juice or pear juice, not those in “heavy syrup” loaded with natural sugars. Upon draining out the juice, rinse the apricots in the can by filling it with distilled water. Then they are ready to be placed into a glass jar for storage. If you can find canned foods in cans that say “BPA free,” those are a much better choice because the canner does not use plastic-coated cans that have Bisphenol-A (BPA). This newer method of sealing foods in cans is suspected of being a long-term problem for consumers (it could be shown to be a carcinogen someday). Health reports say that every man, woman, and child in America has BPA in his or her body, and the long-term effect is of concern, as it is with preservatives, which the better food processors have been lowering in recent

years. A BPA-free canned product is an instantly better choice. Avocados–Avocados have excellent omega-3 fatty acids that are very beneficial to the eyes, and they have a great taste when part of a delicious natural salad. Also, they help the liver to eliminate toxins. Raspberries – Scientists have found that raspberries are such a superior antioxidant for specifically minimizing macular degeneration that your daily breakfast should include a tablespoonful of fresh raspberries. Look for them at your local market in clear plastic containers, and inspect closely for any signs of white mold, on those underneath – if it is there, that package has been on the shelf too long. Their shelf life is rather short, so buy only as much as you can use in a few days or so. To make raspberries ready for eating, they should be dipped in an apple cider vinegar and (distilled) water solution, in a saucepan, before placing them in a glass jar for storage in the refrigerator. This neutralizes any germs from handling or residual pesticides. Vinegar does not change the taste of fruits and vegetables, and apple cider vinegar is good for your health because it lowers blood sugar. Blueberries – These are one of nature’s finest antioxidants and are absolutely of highest importance to the health of your eyes. Fresh blueberries are available in clear plastic containers at your local market, and they should be inspected closely as with raspberries above. They may keep almost a week. As mentioned above, to make blueberries (and all berries) ready for eating, they should be dipped in an apple cider vinegar and (distilled) water solution, in a saucepan, before placing them in a glass jar for storage in the refrigerator. This neutralizes any germs from handling or residual pesticides. Better restaurants may serve a “fruit bowl” as a side order in place of bread, to go with a nice dinner. It may consist of blueberries, cantaloupe slices, and grapes – much more healthy for your eyes than an ice cream or cake dessert, which you should definitely avoid – see Chapter 10–Foods to Avoid. Blackberries – When they are in season and you can find them, a few of these are very good to include with your breakfast because of their high antioxidant value, and they are another boost to healthy eyes. Boiled egg – Eggs are great sources of lutein, which is of essential importance to healthy eyes. Lutein is so important that most multivitamin manufacturers are including it in their formulations now. The whole egg should be eaten, yolk and white. (A good egg sinks in a pan of water; a bad egg floats.) To prepare “hard-boiled” eggs easily, boil eggs at very low heat (just boiling)

for 10 minutes only, to keep the nutrients in them. Professional chefs show how to do the next steps: Pour out the hot water, and pour in cold water (stored in the refrigerator) or ice water with ice cubes in it. Store the saucepan with the eggs in the cold water, in the refrigerator for one hour. On removing it, strike the shell of each egg on a plate to break and loosen it, rolling the egg lightly under your fingers, to crush the shell and make it come loose from the egg. This works consistently to most easily separate the egg from the shell. Mixed nuts with fruit juice–Nuts are among the healthiest foods, having healthy Omega-3 fats, many beneficial vitamins and minerals (including zinc, which heals all tissues in the body), and fiber for long-lasting energy. Fruit juice (orange juice, purple (Concord) grape, apple, etc.) is a delicious drink with them, helps with your health, and makes them taste even better. Mixed nuts are a ready and healthy snack whenever you need some energy to carry you through until you can prepare your next meal. NOTE: Buy them with no peanuts — See Chapter 18–Bonus Tips, item (9) and Chapter 19–Sources. We pour the mixed nuts into a food strainer and soak them in apple cider vinegar in distilled water at least two hours before eating, to soften them. [NOTE: Main supplies of nuts and seeds should be stored frozen over the long term, to minimize their phytic acid, which can contribute to dental cavities. A week’s worth are removed from the freezer section and placed in jars in the lower section of the refrigerator to thaw, for daily use. Soaking in vinegar & distilled water further lowers their phytic acid and makes hard nuts much easier to chew.] Oatmeal – This is the best breakfast cereal for fiber and vitamins, especially when pumpkin seed kernels (also called pepitas–little seeds), sunflower seed kernels, wheat germ, and ground flax seed are sprinkled on it. Just a little milk can be added for flavor. Oatmeal lowers cholesterol and provides a very good basic breakfast. The “quick” oatmeal (finely-cut) cooks in one minute at a very slow boil. “Old-fashioned” oatmeal is cooked at a very slow boil for no more than five minutes. Never cook longer – that kills the vitamins – and never add salt – we get too much of that already in other foods. Orange juice – Orange juice is very high in essential potassium and in natural sugars. It is the perfect fruit juice drink for an energy boost, the natural way. It is the very best afternoon energy drink. ORGANIC FOODS–This subject is huge. When you find foods labeled “organic,” “non-GMO,” and “gluten-free,” those are the ones to buy INSTANTLY. This is a huge selling point for the manufacturers. These foods

have NOT been grown or made with the use of genetically modified organisms (GMO’s), which are crops genetically engineered with a built-in tolerance of weed killers and having certain growth characteristics. GMO foods currently include corn, wheat, soy, sugar beets (and high-fructose corn syrup made from sugar beets), papaya, and some squash. For complete information, see NonGMOProject.org. Conventionally-grown, non-organic American wheat is sprayed with glyphosate, the main ingredient in herbicide weed killers, to enable more efficient harvesting. The wheat products go into a variety of foods — with growing cases of celiac disease currently affecting 15 million Americans, gluten intolerance, and irritable bowel syndrome. Food researchers at a major university and technology center point to this as the reason why we are hearing more about “gluten intolerance.” The glyphosate has been said to affect only plants but not animals. However, it does harm the most beneficial bacteria in the human digestive system, allowing pathogens to grow, leading to inflammation and various chronic diseases. The good news is that there are alternatives: (1) Peelable fruits, including citrus produce and bananas, are less likely to have pesticides than those without peels. (2) Whenever we are shopping for fruit and vegetables and the little “NonGMO” tag appears on the package, we choose it instantly. The same package will also say that it is certified by the U.S. Department of Agriculture (USDA) as organically-grown. These are the safest foods now. The small additional cost is a good investment in your long-term health. (3) Those of us who can find organic, non-GMO bread at our local markets can enjoy great-tasting sandwiches and all the delicious whole wheat bread we want. One brand even has three choices on the amount of Omega-3’s, and we choose the lowest number, for men’s health. NOTE: To keep bread soft, it is best to store it frozen and then remove slices as needed. In just a few minutes, the bread slices will thaw out and be soft. Pumpkin seeds (pepitas–“little seeds”) and sunflower seeds – These are an excellent natural source of zinc and other helpful minerals/vitamins for your eyes and for growing strong hair. They also provide essential fiber to make you feel full, hours after. The only local place to find them seems to be in health food stores, though some markets do carry them, and they are available from Internet sources. Some stores have them in small bags, and some of the older health food

stores still sell them by the pound in bulk, from bins. A tablespoon of pumpkin seeds (pepitas–“little seeds of squash”) and sunflower seeds should be placed into a strainer and then soaked in apple cider vinegar diluted in distilled water to lower their phytic acid and to neutralize any germs from handling or residual pesticides. Vinegar / distilled water solution is used in the same way on fresh fruits and vegetables. [NOTE: Main supplies of nuts and seeds should be stored frozen over the long term, to minimize their phytic acid, which can contribute to dental cavities. A week’s worth are removed from the freezer section and placed in jars in the lower section of the refrigerator to thaw, for daily use. Soaking in vinegar & distilled water further lowers their phytic acid and makes hard nuts much easier to chew.] Coffee – Coffee is among the best antioxidants, and it is the main source of most Americans’ needed antioxidants. Studies have found that drinking coffee daily lowers the risk of diabetes, heart disease, infections, skin cancer, depression, dementia, and Alzheimer’s. Tinnitus (ringing in the ears) can be lowered with coffee intake. (Tinnitus is also lowered by balancing the body salts — more potassium and magnesium, which drive out excess sodium.) Coffee also helps to improve long-term memory. Up to three (3) cups of black coffee per day is considered very healthy. The polyphenols in black coffee (WITHOUT milk, cream, or sugar) kill oral plaque and bacteria. Brown coffee stains can be minimized by drinking water afterward and brushing the teeth with a toothpaste that does not contain glycerin. Though used as a filler in most toothpastes, glycerin coats the teeth and prevents natural re-mineralization. There are only a few brands of toothpaste available that do not contain glycerin — read the ‘Ingredients’ list closely. See Chapter 19, Sources, for dependable brands. You should not pour sugar (or even milk or cream) into coffee – this is among the worst things you can do to cause dental cavities. “Decaf” should be avoided because of the chemicals that are usually used to remove the caffeine. It has been associated with peptic ulcers and pancreatic cancer. We include certain vitamins with our breakfast as listed in Chapter 11– Helpful Vitamins and Minerals. Healthy lunch foods for your eyes When choosing lunch foods, your first consideration is how they will affect your body and your eyes. There are many possible healthy choices here, and

over the years, most restaurants have improved their offerings to meet the nutritional wishes of a more health-conscious public. A “chicken bowl” is a delicious and nutritious meal, with brown rice and steamed vegetables along with natural fruit juice (apple, purple (Concord) grape, cran-raspberry, etc.) if offered. Just plain water is much better than “sodas,” colas, or sweet drinks (“nectar” drinks) having high-fructose corn syrup — loaded with sugar which is bad for your eyes and for your teeth. Many restaurants offer a “chef’s salad” which has plenty of healthy greens, boiled egg, and some lunch meat. This is a very good choice because it has vitamin-rich greens and is a filling meal with the good protein from the egg and a little lunch meat. The dressing should always be “vinegar and oil,” if available. The selection of dressing becomes very important – one that helps your eyes the most is “vinegar and oil.” Vinegar adds to the flavor, and the olive oil contains some of the healthiest Omega-3 fats that will help your eyes so much that olive oil should be a part of every day’s foods. Other dressings have fats that may be unhealthy for the retinas of the eyes. Dark green romaine lettuce has many beneficial vitamins that are missing entirely from white (iceberg) lettuce — it simply adds fiber. Another great choice is “red cabbage,” with its bright purple color – it is loaded with good vitamins. (We rinse lettuce and cabbage in vinegar and distilled water before storing in the refrigerator, to neutralize any germs from handling and residual pesticides.) All dark green produce is rich in the vitamins we need most. A caution: Raw spinach has been known to carry runoff from farms and animal waste, resulting in serious food poisoning. Spinach or other greens should not be eaten raw. Spinach and other greens should always be rinsed in vinegar and distilled water before storing in the refrigerator and lightly steamed before eating. Sandwiches should be on organic, non-GMO whole wheat bread if available (white bread has been bleached to give it its white color). A sandwich should contain healthy meat such as turkey, chicken, or slices of roast beef. We have avoided ground beef hamburgers and cheeseburgers for years because there can be unsuspected problems in ground beef resulting in serious health problems in a very short time or long-term. Cheese and other dairy products should be avoided because they have fats that may be unhealthy for the retinas and can add to drusen, increasing macular degeneration. For those who take their own low-cost lunches to work, a very practical,

healthy, and long-lasting lunch is “turkeyloaf” sandwiches on whole wheat bread. To make the loaf, we begin with a little more than one cup of “quick” (fine-ground) oatmeal, adding two eggs and some tomato ketchup, mixing with a spoon in a mixing bowl. Then we add 1 – 2 pounds of ground turkey, mixing it in with a large spoon, and kneading with the hands to mix in completely forming a loaf. The loaf is placed on a trivet in a heat-tolerant casserole dish, and the heattolerant top is put on. Then we bake at 350 degrees for one hour. (Do not use aluminum foil in cooking, to avoid long-term health problems.) Some juice will drain down below the trivet into the bottom of the casserole so the loaf will not soak in its own juices. (The mixing bowl, all utensils, and our hands are rinsed in a very light bleach solution to prevent any contamination from poultry products.) The result is a nice loaf made from good, filling turkey and healthy oatmeal, egg, and tomato ketchup. It is wrapped in waxed paper and placed in the refrigerator for slicing each day – thick slices on wheat bread, with tomato ketchup added and with romaine lettuce. NOTE: We have found that ground turkey makes a meatloaf that is free of the problems found all too often in ground beef, and it makes a more filling meal that lasts throughout the remainder of the day. Our romaine lettuce is always rinsed in apple cider vinegar and distilled water solution before storing it for later use. Vinegar is a weak acid that neutralizes any germs and residual pesticides, assuring that there will be no significant problem-causing germs on the lettuce from handling. For a great natural lunch drink, natural fruit juice is a healthy choice–purple grape juice, apple juice, or cran-raspberry juice. With each lunch meal it is always a good idea to eat an apple (or at least half of an apple) for its vitamins, fiber, pectin, for its positive effect on the stomach, and for its liver-detoxifying qualities. “An apple a day keeps the doctor away” – this old saying holds true. On a normal busy day, we will also eat a banana, which is one of nature’s most perfect foods. It has fiber, potassium, many good vitamins, and its pectin assists in filling us up for an energetic afternoon, keeping hunger away until it is time for dinner. We include certain vitamins with our lunch as listed in Chapter 11–Helpful Vitamins and Minerals. Healthy afternoon energy drinks and healthy snacks

Orange juice is one of nature’s best energy sources, having high potassium and natural sugars. Everyone’s heart needs high potassium to enable the heart to keep beating strongly, and if your potassium becomes depleted you will feel very tired. We make every effort to include high-potassium foods in our daily menu. When you increase your potassium, you drive out unhealthy excess sodium. Another good natural energy drink is apple juice, which always goes well with all types of food, is soothing to the stomach because of its pectin, and has the extra liver-detoxifying value of apples. For an excellent energy snack, it is hard to find anything better than mixed nuts, with orange juice, purple grape juice, or other natural fruit juice. Nuts are loaded with good Omega-3 fatty acids and beneficial vitamins that are great for the eyes, and some should be eaten every day. This is a most healthful and filling snack that will last until you can find your way through the busy day to a healthy dinner. See Chapter 19–Sources, for those with no peanuts. [NOTE: To minimize the phytic acid in nuts and seeds that can contribute to dental cavities, your main supply of nuts and seeds should be stored frozen, with a week’s worth moved to jars in the lower part of the refrigerator, and soaked in vinegar and distilled water for an hour or more before eating. This further lowers their phytic acid and makes hard nuts easier to chew.] A fruit bowl, if available, is another good afternoon snack, consisting of slices of apple, banana, pineapple, grapes, blueberries or strawberries, and cantaloupe or watermelon (if in season). Fruit delays hunger without filling a person up very much, so the next full meal can be eaten on a stomach that does not feel full. NOTE: Some slices of fresh pineapple should be eaten each day. Its bright yellow color is a signal that it has plenty of antioxidant power, and it contains many vitamins that are helpful to the eyes. Slicing a fresh, ripe pineapple is really not as hard as it seems. First, a solution of vinegar apple cider and distilled water is poured over it to neutralize any germs from handling. Then, using a serrated (but not sharp) long knife, the top and bottom are cut off. Then downward slicing is done on the sides to remove the outer rough area. Lastly, cross-slices are made to section it, and each section is sliced into bite-sized pieces, around the hard center core. A sliced pineapple keeps well in the refrigerator, and it will last nearly a week. Healthy dinner foods for your eyes A nice salad made with fresh vegetables and fruit is a most healthy addition to

your daily nutrition! We dip and wash all in apple cider vinegar and distilled water solution to neutralize any germs from handling or residual pesticides, and then we include in the salad – parsley, cilantro, celery, red cabbage (its color is a bright purple), half of a red (“pink”) grapefruit or an orange or tangerines, kiwi fruit, a ripe avocado, and banana slices. All of these are very high in natural vitamins and minerals that are very beneficial to the eyes. Banana slices are rich in magnesium and tryptophan, which promote sound sleep. A NOTE: Some foods (including grapefruit) and drinks may have to be avoided by people who are on certain medications, particularly well-known ones such as Coumadin (warfarin). See Chapter 13–Medications That Can Affect Your Vision – check with your doctor for any foods, fruit, or juices you should not have if you are on medication. Our salad dressing is the best: Apple cider vinegar and olive oil. This most healthy salad dressing is offered by some of the finest restaurants as “vinegar and oil,” and it is far better than the others which have a large amount of fats that are difficult for the retinas to process, making any drusen worse. For protein, we stay with baked chicken or turkey, which are great for the eyes because poultry is high in zinc, a very important mineral. Turkey has is rich in tryptophan, an amino acid that prompts your body to produce serotonin for sound sleep. One or two nights per week, we bake a fish filet. At our local markets we buy fresh Pacific Northwest (wild) salmon, Idaho rainbow trout, or American catfish. We cut each filet into portions with the type of strong steel scissors that are built to cut through nearly anything (they were originally developed to cut through tough fish skin!) and freeze the wrapped filet cuts for thawing when needed for a fish dinner. (Fish is easy to bake in a covered casserole dish–10 minutes at 400 degrees.) Due to problems in the oceans, we are eating only Pacific Northwest (wild) salmon but not other seafood. In recent years there have been many industrial problems resulting in pollution in the oceans, and the long-term safety of most seafood is in question. Vegetables – Here is one of your most valuable ways to help minimize macular degeneration and try to improve your vision. You will want to include bite-size slices of Yam Spinach Organic beets Bell pepper–red or yellow

Carrots Cabbage or cauliflower Broccoli Tomatoes Collard greens or kale Carrots are high in beta carotene, an important antioxidant for blocking free radical damage to the eyes and other organs. Dark green leafy vegetables including collard greens, kale, spinach, and broccoli contain the important carotenoids lutein and zeaxanthin that offset the harmful effects of free radicals from damaging the eyes and are thought to block the blue light from the sun as well (in the way that amber sunglasses filter out the harmful blue light). Tomatoes contain lycopene, a strong antioxidant that is beneficial to the eyes. The best way to prepare vegetables, for preserving flavor and the many vitamins in them, is steaming. The fastest and most efficient steaming method is with a stainless steel pressure cooker, with one cup of water under the trivet. The small, bite-size cuts of vegetables (above) are placed on the trivet with the hardest ones at the bottom. The pressure cooker top and rocker are placed on, and full heat is turned on. In a few minutes the rocker will begin to move, and that is when the heat is turned off. The rocker is tilted, allowing the steam to escape. Then the rocker can be lifted off, and the top can be opened. The quickly steamed vegetables are ready for serving on the plate, using a large strainer spoon, with a little meat — a slice of baked chicken or turkey is removed from the refrigerator. To replace it, a slice of frozen baked chicken or turkey is removed from the freezer section and is placed below in the main refrigerator (40-degree) section for the next night’s dinner. [NOTE: Meats, eggs, rice, vegetables, and potatoes, if stored overnight in the refrigerator, should not be re-heated before eating because re-heating can make these foods toxic with nitrates and microorganisms, and even bacterial spores. A slice of refrigerated chicken can be soaked in vinegar & distilled water to soften it and then served cold, along with a cold (hard-boiled) egg, for dinner protein which encourages sound sleep.] To further increase the nutritional value of our foods, certain spices and grains can be added. We sprinkle on some turmeric, ginger, basil, sage, vitamin-rich oregano, black pepper, ground cloves, allspice, ground flax seed, and wheat germ, as well as some slices of fresh red onion or some onion powder. These are very beneficial to the eyes and vision. Studies have shown that dark red wines are also beneficial to the eyes, so we have up to ½ glass of pinot noir (pronounced “pee-no nwar”) or cabernet with

our dinner (two or more hours before sleep), along with some tart cherry juice (to improve sleep), some distilled water, and certain vitamins as suggested in Chapter 11–Helpful Vitamins and Minerals. Pinot noir is considered one of the most healthy wines because it is made from berries. It can be found in most stores stocking wines, with a little patience looking among the shelves, and it even occasionally goes on sale in supermarkets. Cabernet is suggested as an alternate. Red wines have been found to promote heart and vascular health, known as “the French paradox” – there are fewer cases of coronary heart disease in the French population who consume red wines, with their high component of resveratrol, a very healthy antioxidant. In the 1980’s, studies found that light drinkers live longer than non-drinkers. This was a major surprise to most of us, when health newsletters reported that a little alcohol helps the liver to form chemicals that promote longer life. The recommendation was no more than one glass of wine per day, two beers, or two ounces of hard liquor. A study at a major university has shown that one daily serving of alcohol per day lowers the risk of dementia by protecting the brain cells from stress. A natural fruit Dessert When at a restaurant, ordering a “fruit bowl” provides a nice natural foods dessert of blueberries, grapes, banana slices, and cantaloupe. The above simple and most healthy dinner is prepared in just minutes. It is suggested that the same ingredients be used in making special dishes by the good cooks who like to cook great dinners and who have the time to prepare a variety of more elaborate meals. Recently-learned nutritional tips Pomegranate juice taken with a few dates will clean out the plaque from inside blood vessels, for better circulation — very important to seniors. An egg eaten with a meal (breakfast and dinner) lowers blood sugar. Mustard powder on steamed broccoli blocks cancer.

Chapter 10

FOODS TO AVOID – why these are not good for your eyes

This chapter is for those of us who are developing signs or symptoms of macular degeneration and who must make every effort to improve the selection of foods we consume. General diet and consumed nutrients can affect retinal health as well as other tissues and organs in the body. Continued exposure to certain unhealthy or toxic foods can damage tissue irreversibly at times. The recommendations here are not intended to criticize food providers and manufacturers, because manufacturers have been improving their products in many excellent and commendable ways through the years, in response to the growing public interest in healthy foods. All ages should avoid certain foods as mentioned below. For those of us over age 50, these are the steps we must take to assist and improve our vision with thoughtful choices of foods that will help us most. NOTE: Don’t be disappointed! You will find that your tastes will adapt to the best foods, and then they will be the ones you will want. We are all “creatures of habit,” and the new food habits we are building will serve us amazingly well. Most likely you and your eye doctor will be impressed at your improving eyesight over time – what a great feeling, seeing better! Often used as breakfast foods Processed foods manufactured into cereals often have the natural vitamins removed and frequently include sugar or sugary contents. Every effort should be made to lower sugar, which affects the eye’s retina in a less than helpful way, and to keep natural vitamins high by consuming natural foods. Raisins are sometimes thought to be nutritious, but they are “balls of sugar,” as well described by a health magazine article. Pastries, including donuts and coffee cake, are high in fats and sugar that are difficult for the retinas to handle. Artificial coffee creamer contains preservatives that are best avoided. Black coffee has helpful polyphenols, micronutrients that kill oral plaque and bacteria, but these are made ineffective by adding milk, cream, or sugar. (Milk and butter

are dairy products that contain saturated fats that are not helpful to the retinas, so they should not be consumed.) Often used as lunch foods White bread has been through a bleaching process that gives it the white color and is not as healthy as natural wheat bread. (Look for “organic, non- GMO” whole wheat bread — see “organic foods” below, also in Chapter 9.) Store bread in the freezer to keep it soft. It thaws quickly. AVOID GMO FOODS–BUY ORGANIC FOODS–This subject is huge. When you find foods labeled “organic,” “non-GMO,” and “gluten-free,” those are the ones to buy INSTANTLY. This is a huge selling point for the manufacturers. These foods have NOT been grown or made with the use of genetically modified organisms (GMO’s), which are crops genetically engineered with built-in tolerance of weed killers and having certain growth characteristics. GMO foods currently include corn, wheat, soy, sugar beets (and high-fructose corn syrup made from sugar beets), papaya, and some squash. For complete information, see NonGMOProject.org. Conventionally-grown, non-organic American wheat is sprayed with glyphosate, the main ingredient in herbicide weed killers, to enable more efficient harvesting, and the wheat products go into a variety of foods — with growing cases of celiac disease currently affecting 15 million Americans, gluten intolerance, and irritable bowel syndrome. Food researchers at a major university and technology center point to this as the reason why we are hearing more about “gluten intolerance.” The glyphosate is thought to affect only plants and not animals, but it does harm the most beneficial bacteria in the human digestive system, allowing pathogens to grow, leading to inflammation and various chronic diseases. However, there are alternatives: (1) Peelable fruits, including citrus produce and bananas, are less likely to have pesticides than those without peels. (2) Whenever we are shopping for fruit and vegetables and the little “NonGMO” tag appears on the package, we choose it instantly. The same package will also say that it is certified by the U.S. Department of Agriculture (USDA) as organically-grown. These are the safest foods now. The small additional cost is a good investment in your long-term health. (3) Those of us who can find organic, non-GMO bread at our local markets can enjoy great-tasting sandwiches and all the delicious whole wheat bread

we want. One brand even has three choices on the amount of Omega-3’s, and we choose the lowest number, for men’s health. Most lunch meats contain preservatives in the form of sodium nitrate and other preservatives added to extend shelf life. Manufacturers have been lowering this to 2% or less of the content of processed meat, a commendable trend. The long-term effect of preservatives in foods is unknown, and those of us with concern about our eyes should stay with natural foods that are free of preservatives as much of the time as we can. Char-broiled meats have lines of carbon where the meat has been burned by the charring process. Though the taste is great, the carbon is a potential carcinogen, and we should best avoid this form of meat preparation in favor of others. If consumed occasionally, the black carbon on the edges should be trimmed away and not eaten. Hamburgers are high in the fats that are not healthy for the retinas, and cheeseburgers have a dairy product, cheese, that we should best avoid. French fries are probably the worst food of all for us because they are potato strips cooked in oils that are chemically changed by the boiling. One health magazine article said that the human body does not know what to do with the chemical composition of French fries, and it takes 120 days for the body to process out a single serving. As a cautionary step, we should substitute other lunch foods which we know are better for us. Sodas and colas are to be avoided for their high sugar content and other ingredients, including phosphoric acid which dissolves tooth enamel and makes dental cavities. Sweets, including shakes, candy bars, and chocolate should be avoided completely because they hinder the body’s normal metabolic processes and possibly promote the formation of more drusen within the retinas. Sports drinks, energy drinks (having caffeine), and “juice drinks” having sugar (often in the form of high-fructose corn syrup, a low-cost synthetic sugar that is made from GMO sugar beets) and preservatives are to be avoided because they can jeopardize our health and our eyes. Natural fruit juices (purple grape, apple, cran-raspberry, vegetable) and distilled water or filtered water are a much better choice. Dinner foods Leaving out a good salad consisting of fresh fruit and vegetables (parsley,

cilantro, celery, red cabbage, kiwi fruit, avocado, an orange, or a pink grapefruit, banana slices) is a missed opportunity to help our eyes. Adding popular but fatladen dressings with preservatives (thousand island, French, ranch, etc.) is harmful to our eyes. A very healthy dressing is (apple cider) vinegar and olive oil, which helps our vision. Many fine restaurants offer this choice as “vinegar and oil.” Note: Grapefruit is helpful for most people, but it can interact with drugs such as Coumadin (warfarin) in a negative way, as can large amounts of green vegetables (spinach, collard greens, broccoli, Brussels sprouts, kale) which contain Vitamin K. If you are on medication, ask your doctor about food-drug interactions and what foods you should avoid or limit. Desserts–sweets, including cake, pie, and ice cream contain sugar and saturated fats which must be avoided because saturated fats are hard for the retinas to handle and tend to increase macular degeneration. (Much of the taste in food products is from fats.) In their place it is better to have a “fruit bowl” made with blueberries, grapes, and other tasty in-season fruit–cantaloupe, berries, watermelon — they have a naturally sweet taste and contain many powerful antioxidants that are very healthy for our eyes. Foods containing Omega-6 saturated fats The vegetable oils we have seen for years, including corn oil, safflower oil, and soybean oil are filled with Omega-6 saturated fats which are harmful to the eyes for those of us who wish to avoid or slow macular degeneration. These common oils are used in making many packaged products, which includes most store items that list vegetable oil in their ingredients. Products having partially-hydrogenated oils in their ingredients are to be avoided completely. We make a special effort to avoid butter, margarine, and vegetable shortening because of their saturated fats. Fish to avoid in these changing times Recent reporting on seafood products has revealed problems in certain types of fish. The well-informed consumer would want to avoid these: Farmed salmon (sometimes sold as “Atlantic salmon”)–As mentioned in Chapter 8 (“Foods to Avoid”), health experts say that farmed salmon should be eaten no more than two times per month due to runoff from the land, which

contains PCBs, a toxic industrial chemical that is often in water that runs off the land, into the ocean. Thousands of salmon are grown in crowded pens in ocean bays, and antibiotics are used to control parasites when farming them. Orange roughy–They are close to becoming extinct due to overfishing, and they are reported to contain high levels of mercury. Atlantic flatfish, including sole, halibut, and flounder, have been overfished for 100 years and are reported to be highly contaminated. Imported shrimp–They contain antibiotics used in farming them, contaminants (rat hair and dead insects) have been found with them, and some have tested positive for E.coli. Imported catfish–They may contain antibiotics that the U.S. government has banned from use in farming fish. Choose domestic catfish instead. Chilean sea bass–It is high in mercury and may go extinct due to illegal overfishing. Shark–It is high in mercury and holds an important place in the ocean ecosystem. Sharks eat many other types of smaller fish which may also be contaminated. Grouper–It can be poisonous, causing nausea, vomiting, diarrhea, and neurological problems. The toxin is hard to identify. Red snapper–It has been known to trigger severe allergic reactions in some people. Caviar–From beluga sturgeons which are being overfished and may eventually become extinct. Dams where the fish live can hold back water that has pollution. Recently-learned precautions For years, cinnamon has been added to coffee to help lower blood sugar, for those with high blood sugar that could lead to diabetes. However, it should be Ceylon cinnamon and not the cassia cinnamon commonly sold in stores — it contains warfarin (the ingredient in the blood thinner Coumadin). Quality sugarfree Ceylon cinnamon can be ordered from GNC.com. This is a perfect sweetener to coffee, for those who have been using sugar — not good! Some Chinese restaurants add large amounts of sugar when preparing food. Now after many regular meals at a local one including white rice and seeing blood sugar levels test high (as never before in our lives), we avoid them and

prepare our own meals. Prediabetes or diabetes is not for us! White rice contains more sugar than brown rice. It goes through a bleaching process after the husk is removed. Brown rice is considered much more healthy because it has more nutrients. Recently, health publications have reported that the natural toxin arsenic is in rice, and that brown rice has more arsenic than white rice. There is some concern about this because overexposure to arsenic is a known cause of cancer, cardiovascular / immune system problems, and diabetes. Some studies recommend rinsing rice in water and cooking with changes of the water. For full information, do an Internet search for ‘arsenic in rice.’ People have eaten rice for centuries, so this potential health risk is up for debate. It is possible that now with greatly expanded industrial operations that this has become more of a concern. For best health, we are staying with plenty of colorful fruits and vegetables, chicken, turkey, and fish, and some grains, mainly non-GMO bread. Rice is all right occasionally.

Chapter 11

Helpful Supplemental Vitamins And Minerals

In recent years, researchers have discovered that certain vitamin and mineral food supplements are very helpful in minimizing the effects of macular degeneration. This summary outlines those known to be of help, taken with meals for best effectiveness, at different times in the day. Consult your physician before beginning any vitamin supplement or health regimen. The suggestion here is to take the minimal amounts shown here for six (6) days per week and then take none on the 7th day, to avoid excessive buildups in one’s system. Sunday can be considered your “day of rest,” when no supplements are taken. Some people skip taking their vitamins for a week at a time — a long delay. Not taking vitamin/ mineral supplements on one day per week seems more sensible, to keep all in balance. With breakfast (1) A multivitamin formulated for the eyes — one capsule should be taken daily with breakfast. There are many choices here, and all are probably equally effective. For some suggestions, see Chapter 19–Sources. When you read the labels, look for the ones having lutein and zeaxanthin. They are essential for slowing the progression of macular degeneration. Others may have helpful ingredients including selenium and bilberry, excellent for improving vision. (2) B-complex (B-50) – having essential B-vitamins in very basic amounts – your first B-50 capsule or tablet for the day, with breakfast. Those without iron are for men and for post-menopausal women; those with iron are for pre-menopausal women. B-1, thiamine 50 mg B-2, riboflavin 50 mg B-3, niacin 50 mg (Niacinimide, a synthetic form of niacin, is for avoiding flushing – a temporary and harmless — but alarming — sunburn sensation) B-5, pantothenic acid 50 mg B-6, pyridoxine 50 mg

Folate / folic acid 400 mcg Vitamin B-12, cyanocobalamin 50 mg Biotin, choline, inositol, and PABA 50 mg each All of the above B’s help to “spark” (release) energy from food, for an energetic and successful day. They are also “mood changers” (see ‘An extra benefit–the happy foods’ following) that may generate a positive mood for a happier day so we can be cheerful all day and win the cooperation of those around us. A daily eye supplement having these ingredients and others needed for better vision. See Chapter 19 for eye supplements having these nutrients Lutein 6 – 12 mg Zeaxanthin 4 mg Zinc 15 – 30 mg (With copper, 2 mg) As zinc oxide, sulfate, orotate, or picolinate) Between meals Vitamin C 1000 mg With Lunch Your second B-complex capsule (B-50) for the day, recommended by doctors as being very helpful for preventing or overcoming macular degeneration. Bilberry 80 mg CoQ10 (Co-enzyme Q10) 100 mg Astaxanthin 1 capsule This is a powerful new antioxidant. See Chapter 19–Sources. After eating meat / protein Vitamin D-3 800 IU With Dinner Magnesium 400 – 500 mg (as magnesium malate – calming, for better sleep) (Not for people who have a poor kidney function) Omega 3 fish oil For women only–1 capsule, 1200 mg, or fish with dinner Melatonin 3–20 mg, recently reported by doctors as an ideal way to lessen

macular degeneration Most people will find the above to be helpful. All suggested amounts are purposely at the minimum and spaced through the day. Some people may be sensitive to some ingredients including niacin. Niacinimide, a synthetic form of niacin, is often substituted for avoiding the temporary (and alarming) but harmless flushing–a feeling of sunburn on the face & neck. Vitamins having niacin or niacinimide should always be taken with food, to minimize any flushing effect. The individual should start out slowly and monitor the effect. With regular use of niacin or niacinimide, the flushing effect becomes less. Most likely, effects would lessen over time. Begin slowly and in lower amounts. Contact your physician if you have any adverse effects. NOTE: Vitamin E and fish oil are not for men–recent reports indicate increased prostate cancer risk. Many people who have been tired and in a “blue mood” for years find that their energy levels and daily feelings are totally turned around after being on supplemental B-vitamins for a few days. They may feel less depressed or unhappy and find a bright new outlook on everything. The change that some of us feel is so great that it can best be summed up as happiness comes in a bottle — a little bottle of supplemental B-vitamins! The B- vitamins “spark energy” from our good natural foods, and many are moodchangers. We have seen people who struggled through the work day with depressed personalities go from tired, unhappy, and irritable to energetic, outgoing, and cheerful — a total transformation, and they may be aware of it, too. For the first time in years, they are happy just to feel energetic and happy! When asked of a very well-informed family doctor if everyone can take vitamin and mineral supplements, he replied, “They’re supposed to be good for you.” However, he did not show any particular concern regarding food supplements, nor did he voice any concerns when asked about the liver. This vital organ is a chemical factory that converts nutrients into compounds that are useable by the body and rejects those that are not. Small amounts of vitamins and minerals are considered best, spaced through the day, with meals. Individual choices vary widely. Some people start with small amounts of vitamin and mineral supplements. Some try to get them from natural foods. Some avoid them completely because they have individual sensitivities to multivitamins. What we do NOT recommend is taking them in large amounts. There is the question about what could happen if we take large amounts of vitamins, in “mega doses” beyond the minimum amounts shown above. Most likely, as health articles have pointed out through the years, we are simply

“feeding our toilets,” as the person’s body expels whatever it does not use. Water-soluble vitamins are easily absorbed by the body, and the excess is eliminated via urine and perspiration. Fat-soluble vitamins are stored by the body for use as needed. Wise people employ moderation in everything they do so they can achieve the desired results in a better way. Some people have consumed large amounts of vitamins and supplements with no apparent problems. The famous bodybuilder and exercise expert Jack LaLanne consumed dozens of vitamins every day, mixed with a liquid in a blender. He is a legend among muscle builders, and he performed amazing feats of athletic strength and endurance into his 70’s. As a fitness industry pioneer, he designed most of the strength-building exercise equipment that is in use in gyms today. We believe that it is best to not place too much of a load on the liver, which is the body’s vitally important chemical factory. Because of its high importance to a person’s health, we should not overload the liver with excessive man-made chemicals, which comprise the majority of supplements. The U.S. Food and Drug Administration (FDA) states that vitamins are safe for most people in small amounts. It simply makes sense to try small amounts of supplemental nutrients as suggested above and see what the effects are. On the 7th day (Sunday), no vitamins are taken, to give the body a weekly rest. Sunday is your day of rest from the daily vitamin/mineral supplements, allowing your body (and liver) to clear out any extra amounts accumulated during the previous six days. Despite its importance to our daily health, there is much about the liver that is still not understood by science. We do know that we should not harm it with excessive alcohol use or exposure to smoking and other harmful substances in the air. Doctors currently say that some of the worst destroyers of the liver are currently the all-too common high-fructose corn syrup (HFCS) and trans-fats. This regimen includes these natural detoxifiers • Almonds–liver cleanser–lowers risk of liver cancer by up to 40%. • Apples, applesauce, and avocados–natural liver detox. • B-complex vitamins, including choline and inositol, found in eggs. • Collard greens/cabbage–cleansing of cholesterol/free radicals. • Curcumin in turmeric–an anti-inflammatory for the liver; resveratrol in wine, and minimizing sugar.

• Distilled water–pulls toxins out of the body. • Exercise–rids the body of excess salt; aids in healthier digestion. • Leafy greens–chlorophyll detoxes the liver; fiber detoxes the intestine. Garlic powder added to dinner vegetables. • Melatonin, if approved by your physician–see Chapter 15–Sleep. • Omega-3s–for better blood flow–increases artery elasticity. • Sleep–activates healthy healing processes; prevents ingesting toxins. See Chapter 15–Exercise and Sleep. • Yams, organic fruits & vegetables, and unrefined/whole grain bread– complex carbohydrates (starches and glycogen) to replace simple (sugar) carbohydrates in white bread & sweets. • Watermelon, when in season, and Vitamin C between meals. • Vitamin E, if in your eye health multivitamin (See ‘With Dinner’ above) • NAC (N-Acetyl L-Cysteine), in supplements, to produce glutathione Along with the good foods recommended in Chapter 9–Foods that are Best, the widely-recommended eye health supplements listed above may give your eyesight greater clarity and sharpness of detail in the distance. Are vitamins regulated by the U.S. Food and Drug Administration (FDA)? Yes, they are, in a different way than the FDA regulates drugs. Vitamin manufacturers are required to maintain standards of purity and to recall any batches that do not meet the standards. For an excellent discussion of how to use vitamins, do a basic Internet search for ‘FDA vitamin regulation.’ Scrolling down on the page, you will find several sites on vitamins, and click on “Fortify Your Knowledge About Vitamins’ as well as on the others concerning ‘Dietary Supplements.’ For any concerns, you can do a basic Internet search for ‘vitamin recalls,’ finding the currently recalled vitamins (in certain batches) to be removed from stores for safety considerations. See the ConsumerLab.com site, and others listed. Most likely the products listed have already been removed from store shelves by the time you read about recalls. To be sure that any you have on hand are all right, you can check with a quick search to see if any of the ones listed are brands you use. Over the last 30 years, there have been few times when any concerns about vitamin supplements were reported in the news, except for recent reports on national television and in health newsletters regarding products sold for muscle-building, weight loss, and energy-boosting. Those products made strong claims for fast results, and some people who tried them have tragically suffered

irreparable liver damage. Many ordered for recall by the FDA have continued to be sold, months later. Such extreme goals in using supplements of any kind are far beyond any sensible small amounts we would suggest (and use ourselves) for daily health and health of our eyes. We always proceed with moderation, and readers are cautioned to do the same. A manufacturer’s reputation (and potential legal liability) is always riding on the quality of his product, as well as is his basic ability to even stay in business. Manufacturers and suppliers of food products and supplements are very aware of this. The public quickly runs away (permanently) from any food products or supplements that acquire a negative reputation, so producers push hard to maintain the highest levels of quality in their products. A warning: Do not believe advertising claims that promise amazing results from the use of one single food product or supplement. Some are ineffective, renamed products sold by fast-moving marketers. An Internet search for reviews of the product will tell if it is new or has negative reviews. An extra benefit–the happy foods Certain vitamins recommended above are mood changers that can make every moment happier for us, for a far more successful day. We often really notice the improvement. Here is a summary, with the foods having them: Vitamin B-3, Niacin–Present in lean meat, whole wheat, green vegetables, and beans Vitamin B-5, Pantothenic acid–Present in wheat germ and eggs Vitamin B-6, Pyridoxine–Present in whole grains, meat, milk Vitamin C–Present in berries, parsley, citrus, tomatoes, cabbage, and potatoes An historical note – why we need vitamins Vitamin and mineral supplements have traveled an interesting road over the last 50 years. Really good information on nutrition began to become available in the mid-1970’s. Before then we just guessed at what might be best. If asked about vitamins, a doctor would say, “If you eat a balanced diet, you will get enough vitamins in your food.” That was the standard reply given until around 2002, when the medical profession gave full support to the use of vitamins and minerals as part of a daily health regimen. Some were even prescribed for their benefit in improving certain conditions, including those affecting our eyes.

Today’s foods contain less of the needed vitamins and minerals we would really like to have for our best health. Though they are present in the food, we could not eat enough food to meet our daily special needs for the most helpful vitamins and minerals to save our eyesight from macular degeneration. That is why supplements are important to those of us who must care for our eyesight in a special way, as well as for those who wish to have an energetic, healthy, and successful day. In earlier times when the soil was rich in nutrients and farms produced abundant vegetables and fruits, the food was richer in the essential vitamins and minerals. Over the years, agricultural scientists found ways to produce more crops by the use of fertilizers and to prevent pests from devouring them, with pesticides. Fertilizers are made from oil, and pesticides are made from natural gas. In early times when fertilizers and pesticides were unknown, the only way to grow enough food was to find rich topsoil and farm it until it became depleted, and then move on. The richest soil was river-bottom land which contained many natural plant nutrients washed down from the land upstream, and farmers competed strongly for the use of good river-bottom land. When the early settlers came to America they found forested lands that were abundant in wild game and rich in topsoil for growing crops. They cleared the land and farmed it until the crops were not as strong, and then they were forced to move west, to new land that had not been depleted of its nutrients by farming. This was the main reason for the westward migration of the settlers and the steady expansion west – the necessity of finding land that was fertile enough to grow crops and graze farm animals so people could raise enough food to survive. Every day was a struggle to meet the essentials of food and life. There were not as many people then, so basic farming met the food needs of a much smaller population than what we have now. In the 1930’s, science was applied to farming in federal government programs, and “scientific farming” was put to use by the progressive farmers who saw its value. They prospered while others struggled and faltered when they would not try the new methods. This included rotating types of crops and leaving some land unused (fallow) so it could recover. Fertilizers were developed, along with pesticides, and it is only with their careful and exact use that we can produce excellent crops in such high volumes and feed so many people with the land we have available for farming. Now we have an abundance of amazingly beautiful fresh vegetables and fruits

on the store shelves – a marvel of modern science. However, we still need to supplement our food with the nutrients that may not be in them from the soil, as it was in earlier times many years ago, when rich topsoil was used to grow the crops.

Chapter 12

Tips For Preparing Food Quickly – For Busy People “I don’t cook.” –A very bright local engineer

This chapter is to explain how fast and easy it is to prepare top-quality natural food meals, even for those of us who know very little about cooking. For the wonderful cooks, it may offer some shortcuts to preparing delicious meals. Breakfast foods Most can be stored in the refrigerator and do not require cooking, except for oatmeal if chosen, and it takes only one minute to cook (the “quick” type) or five minutes for (the “old-fashioned” type), over very low heat on the stove. One cup of distilled water is used, but no salt is added. Pumpkin seed and sunflower seed kernels, wheat germ, and ground flax meal should be sprinkled on for added vitamins and healthy Omega-3 fatty acids. A little milk can be added, but no sugar. The taste is natural and healthy. Fresh raspberries and blueberries (blackberries, too) are rinsed in apple cider vinegar and distilled water. Then they are stored in glass jars in the refrigerator. They are taken with one capsule or tablet each of the recommended vitamins, which are always stored in the refrigerator. Pumpkin seed (pepitas) kernels and sunflower seed kernels are stored in glass jars with tightly-capped lids and do not need refrigeration. A handful is poured out into a strainer screen and rinsed with apple cider vinegar/distilled water, then eaten with a spoon and fruit juice (orange, grape, apple, etc). They can also be sprinkled on oatmeal. [NOTE: Main supplies of nuts and seeds should be stored frozen over the long term, to minimize their phytic acid, which can contribute to dental cavities. A week’s worth are removed from the freezer section and placed in jars in the lower section of the refrigerator to thaw, for daily use. Soaking in vinegar & distilled water further lowers their phytic acid and makes hard nuts much easier to chew.] Vitamin bottles are kept in a tray in the refrigerator. The tray is removed from the refrigerator, and breakfast vitamins are taken.

Lunch/dinner vitamins are placed into separate small vitamin bottles for use during each meal. Then the vitamin tray is placed back into the refrigerator, not keeping it outside long enough to warm up the bottles. (Note: Vitamin C is taken between meals.) Steady temperature keeps the vitamins effective over a longer time. Lunch foods The easy way to provide for lunch is to simply buy a “chicken bowl” with vegetables and drink your choice of natural fruit juice, if there is a quality fastorder restaurant in your area. A chicken bowl with brown rice and vegetables is a very nutritious meal that is long-lasting and will carry you through the day. (Avoid soy sauce and MSG.) If your work is too far away from a quality fast-service restaurant, you can bring your own lunch, consisting of a banana, an apple, natural fruit juice, and long-lasting turkeyloaf sandwiches with ketchup and Romaine lettuce, on whole wheat bread, and your vitamins taken with lunch. This is a very nutritious and filling meal that is more long-lasting than meatloaf made with ground beef. The sandwiches can be made in a few minutes, slicing thick slices from your turkeyloaf from the refrigerator — the thicker they are, the longer your lunch will last, and you will not become hungry. A meatloaf that will last two to three days can be made quickly and easily. The loaf is made by adding less than one (1) cup of finely ground “Quick” oats to the mixing bowl, followed by (2) eggs, some ketchup, and mixing in 1–2 pounds of ground turkey, first with a large tablespoon and then by kneading it with your hands. Then the shaped loaf is placed onto a trivet (a raised aluminum plate that allows juices to drain down) in a heat-tolerant casserole dish, and the heat-tolerant cover is put on. Then it is baked in the oven at 350 degrees for one hour. (The mixing bowl, all utensils, and our hands are rinsed in a very light bleach solution to prevent any contamination from poultry products.) Dinner foods Once or twice per week a fish dinner should be prepared by baking fresh fish filets. Fish has healthy Omega-3’s nutrition we need for our eyes. To prepare nutritious and filling dinners at home, may we make the following suggestions A salad is prepared in a few minutes, consisting of parsley, cilantro, celery,

red cabbage (purple color), pink/red grapefruit or an orange, an avocado, and kiwi fruit. The dressing is apple cider vinegar and olive oil. This is a salad that will keep well in the refrigerator for your next dinner, if you have prepared too much for one meal. (Pink/red grapefruit is beneficial to the eyes, but people on certain medications should ask their doctors if they may consume grapefruit, because it is known to interact negatively with some medications, such as Coumadin-warfarin.) Fresh vegetables are steamed fast in a stainless steel pressure cooker, with 1 cup of water below the trivet. They are prepared quickly with slices of fresh yam, fresh beets, carrots, broccoli, collard greens or kale, spinach, red or yellow bell pepper, and tomato. The heat is turned on full, and in a few minutes the rocker begins moving. Then the heat is turned off, the pressure cooker is allowed to steam down, and the rocker is removed, along with the lid. A small piece of baked chicken is removed from the refrigerator and placed in a jar having apple cider vinegar and water, to soften it for eating. (Another piece is removed from the freezer section of the refrigerator and placed in the lower section to thaw.) Steamed vegetables are lifted out with a large strainer spoon and placed on the plate with the (cold) chicken and a (cold) boiled egg. We sprinkle on turmeric, ginger, basil, ground cloves, oregano, garlic powder, allspice, and sage, along with some wheat germ and ground flaxseed — all of these are very helpful to our eyesight. Slices of fresh red onion are added for extra beneficial natural vitamins for the eyes. We have 1/3rd glass of pinot noir wine, some tart cherry juice (for better sleep) and some distilled water with dinner. Wine and grapes contain resveratrol, an excellent antioxidant that lowers cholesterol, prevents hardening of the arteries, and fights heart disease. Dessert consists of half of a banana, slices of pineapple or cherries (to promote sleep), and watermelon or cantaloupe, when in season. As you can tell, all of the above “menus” use healthy fresh foods that can be prepared in just minutes. Supplemental vitamins are taken with each meal as explained in Chapter 11–Helpful Vitamins and Minerals. Indeed, this is so easy that even those who say they “don’t cook” can become experts at this. A NOTE ON FISH: Fish is very easy to bake — using a disposable plastic food handling glove, hold the filet under running water to rinse it, and then place the filet on a trivet in a heat-tolerant glass casserole dish. Cover with the heattolerant glass lid, and bake at 400 degrees for 10 minutes. Keep an oven thermometer inside the oven and watch it to assure that the oven temperature

stays accurate, and use a kitchen timer. A thick slice of fish may require a longer cooking time, up to 15 minutes. Well-cooked is best. The sink where the fish was rinsed is washed in a light bleach solution to prevent any contamination. A caution on the use of aluminum foil Recently, nutritional experts have advised against cooking with aluminum foil or wrapping any foods in aluminum foil for cooking or storage, to avoid ingesting any harmful substances from aluminum.

Chapter 13

Medications And Supplements That Can Affect Your Vision

If you take medicine prescribed by your doctor, it is very important to ask your doctor’s opinion about any foods or vitamins you should not have. People who are on certain medications should not have certain foods or vitamins because there can be adverse effects. Though this book can not, and does not attempt in any way to give medical advice, here is an example discovered by doing a simple Internet search, entering ‘Coumadin’ (warfarin) in the search box–the blood thinning medication that for many years has been widely known to have adverse effects if certain foods or juices were consumed by people who take it: This information is found in a posting from a major medical clinic, which says regarding Coumadin, to “talk to your doctor before making any major changes in your diet and before starting any over-the-counter medications, vitamins or herbal supplements.” The posting says that large amounts of Vitamin K lessen the effect of Coumadin. People on Coumadin can eat some of the greens normally recommended to improve the eyes, but they should not eat large amounts of: Spinach, collard greens, brussels sprouts, parsley, chard, kale, mustard greens, and green tea. Certain drinks, including cranberry juice and alcohol, can increase its effects and lead to bleeding. This is just one example of how important it is to ask your doctor about foods you can have (and those you should avoid) if you are on a prescription medicine. The doctor’s advice always comes first — notice how the example above applies directly to the greens most of us should eat if we have symptoms of macular degeneration. Information in this book is suggested for consideration by most people who are not on prescription medications. Preventing adverse effects on the eyes from common allergies We can discuss this important subject well, based on lifelong family experience with common allergies to tree and grass pollen and household dust, making full use of innovative modern methods for dealing with this. Our eyes are sensitive to common allergens, from May–October.

Antihistamines Reliable sources of health information tell us that antihistamines can adversely affect our eyesight. For this reason, those of us who have allergies and symptoms of macular degeneration want to avoid antihistamines entirely as much of the time as we can. Listed here are some very effective methods for reducing common allergies (“hay fever,” from plant pollens) down to a minimum to where, hopefully, medications such as antihistamines can be avoided most of the time. In place of taking an antihistamine, we just turn on our electronic air purifiers for a few hours (see below), and allergy goes away in the cleaner indoor air. This works for us, even at the end of summer when a whole house fan is used to draw in outside air in the early morning and late at night, blowing out the heat in the attic that makes the house hot. Allergies are an old familiar subject for those of us who have lifelong “hay fever” allergies from tree and grass pollen, which is usually at its worst from May to mid-October. As a dry summer goes along, we must take special care. It is always such a blessing to see the end of a long, hot, dry, and dusty summer when the first rain arrives — to settle the irritating pollens and dust as well as watering the parched land and plants. As with other minor health conditions, we learn to live with this and to minimize the effects by carefully adjusting the ways we deal with our surroundings. We become experts on learning what bothers us (activity outdoors, household dust, old newspapers, etc.) and what helps us most. When we are having an unusually strong allergy attack, we fall back on our ready, favorite brand of antihistamine to control the sneezing and mucus. Some brands will make us sleepy. A newer one will make us so wide-awake alert that we could really drive a race car, as shown in the television advertisements! (The ‘D’ stands for decongestant.) Needless to say, one is best for the night when we need to be drowsy, and if we take the other one, we start only in the morning, always with just the 12 hour dose, so the wide-awake alertness of it will wear off 12 hours later. Allergy doctors recommend that we should basically: “Remove the irritants.” That is the first and most important step to minimize allergies which are mainly seasonal, in the spring and summer when the air is dry and plants are spewing pollen. Ways to minimize allergies affecting the eyes & avoid the use of antihistamines

(1) We all like the trees and grass, but they can be a problem. If there is an acacia tree (It has lacy, fern-like leaves. In the spring, it has bright yellow flowers shaped like trumpets), an alder tree (a medium-size tree with dark green leaves), or an elm tree (a large tree with little green leaves) in your yard or nearby, consider either having it removed or moving away from it, especially if you are downwind from it. Acacia trees, alder trees, and elm trees are among the worst irritants for allergy sufferers. To see a photograph of each, just look it up on Wikipedia.com. If you have a lawn consisting of “devil grass” (Bermuda grass or Bahama grass), eliminate it with an ester or glyphosate herbicide (available from garden shops or home supply shops) that is specifically designed to kill “devil’s grass,” and replace it with less irritating grass available from your local garden supply sources, or move away from it if you can’t kill it and replace it. (2) A cat is not an ideal pet for people with allergies because it brings in tree and grass pollens on its fur. Cats are major irritants for many allergy sufferers. (3) Household dust is your enemy, so you need to vacuum and dust regularly to try to keep it at a minimum. The vacuum cleaner should have a “micronic” bag that catches the smallest particles – its exhaust will smell nearly clean. We recommend micronic bag-type vacuum cleaners in place of those with a clear center where the dust collects. Electronic air purifiers (4) Sometimes when there is a shaft of sunlight streaming into a darkened room, we can see all the little dust particles floating in the air – when inhaled, these particles can wreak havoc on the immune system and increase allergy symptoms considerably. One clever way to minimize household dust and quiet your allergies is with an electronic air purifier. An electronic air purifier is in effect an electronic vacuum cleaner, providing “mountain fresh” indoor air • Household dust particles clump together and fall to the floor, no longer floating through the air you breathe and irritating your breathing; • Household odors (from cooking, cleaning, etc.) are eliminated, as is any smoke; • Bacteria and mold are killed, along with allergy-causing dust mites; • Volatile organic compounds (VOCs) that seep out of paint, carpets, and household cleaning agents are eliminated. This includes formaldehyde, a

major but little-known irritant. An electronic air purifier is an excellent investment for people who have allergies, and it can be the solution to long-standing conditions of “post-nasal drip” with the accompanying persistent, annoying cough, as well as simply making oneself better heard when speaking – allergies tend to restrict the air flow we use to speak. In place of taking antihistamine, we first turn on an electronic air purifier — that alone usually calms our allergies. Only at the very worst times must we use the antihistamine. In the best form of product testing and review, here are two types we have used for years and know to be of great value to allergy sufferers: Photocatalytic A very advanced unit is the electronic air purifier that uses photocatalysis to clean the air. It outperforms other types in many ways, is silent, uses very little electricity, and hardly ever needs maintenance. There are different sizes for the size of the area to be covered, and there is even a portable one for travel. An air purifier should be placed in the center of the home when practical, for greatest effect. See Chapter 19–Sources, for a source where photocatalytic air purifiers can be bought. Ionizers These units ionize the dust particles, giving them a very small electrical charge, so they clump together and fall to the floor instead of floating around in the air you breathe and irritating your allergies. You will see much less dust in the vacuum cleaner bag. Your ionizer becomes a silent vacuum cleaner. There are very effective ionizers, adjustable for the amount of energy you need to clean the air. These emit a very small amount of ozone (O ) to help ionize and settle the dust particles and use radio waves to clean more widely into other rooms. (There is no interference with other electronic equipment.) See Chapter 19–Sources. Use the lowest ozone setting for normal continuous use. 3

They have the added advantage of positively eliminating all types of odors, in a few minutes. (When turned up to the top level, they are so powerful that they are used to kill mold where there has been flooding.) These really do produce “mountain-fresh air,” as advertised. They run for years with very little maintenance, use a small amount of electricity, and do not deposit dust on surrounding surfaces. An air purifier should be placed in the center of the home when practical, for greatest effect.

Usage when needed and placement Electronic air filters are most useful during allergy season, through spring and summer. During winter or the rainy season, they are not needed as much and may be left turned off unless needed for use with a forced-air heater heating system. Air purifiers have an on-off switch and can be used intermittently and then switched off when the air is clear and allergy irritations have subsided. Both types, if used at higher levels of energy and air purification, will generate a little metallic odor in the air. Some ionizer units are adjustable to any level of cleaning and can be used continuously, below the level of a noticeable metallic smell. There is a built-in fan that is very quiet, and its speed is fully adjustable, too. A photocatalytic type can be placed in a room that is not used very much, used intermittently possibly on a timer, or a window can be left partly open if the metallic odor is noticeable. Both types are very helpful when placed near the air intakes of a forced-air home heating or air conditioning system because they filter the air and settle dust particles when the heater or air conditioner is running and the air is pushed through the air ducts to the rooms of your home. The blower and the air ducts will remain cleaner and will not need cleaning as often. Without the use of an electronic air cleaner, old dust that has accumulated in the blower and air ducts is a problem for allergy sufferers. (5) When dusting inside or working outside in the yard around grass, leaves, or dusty areas, always be sure to wear a disposable dust mask and a hat to cover your hair. You never want to directly breathe pollen-laden, dusty air from working in the yard, especially if you must cut grass, clip shrubbery, dig in the dirt, or rake leaves. (6) If you must work in a really dusty area, such as going under a house in the crawl space where there is dust that is decades old, then you need a respirator. Respirators are affordable, and they have excellent filters that will filter out fine irritants that a simple dust mask can not effectively filter. (7) It is a little-known fact that one allergen, formaldehyde, is in paper, cardboard, draperies, curtains, and carpeting. The resins in pressed board can also irritate allergies. If you have allergies, you should store items in non-cardboard storage inside your home and keep books, magazines, and newspapers in other rooms away your sleeping area. Plastic tubs and boxes

are allergy-free containers for storage, in place of cardboard boxes of any type. Remove cardboard from your living area, and see your breathing improve! (8) It is especially important to give your allergies a restful break with solid sleep in a bedroom that is kept as dust-free as practical, without paper, magazines, newspapers, cardboard, etc. The body heals and recharges only during sleep, so you want your place to rest to be as clean and allergen-free as possible. (9) These days, it is advisable to encase one’s mattress and its foundation in an allergy-blocking mattress encasement, to keep both free from millions of allergy-producing microscopic dust mites (and their waste) as well as blocking any bed bugs. It is made of strong nylon and polyester and is like a large envelope with a zipper on one end. The bugs can not get in, and if they were in the bed or foundation, they can not get out, and they die. An excellent one, for each bed size, is available at home stores where bedding is sold. This is just as important an investment in your quality rest system as is your basic quality bed. It is comfortable, durable, and washable. (10) There should be no electronic devices left turned on in your room while sleeping, such as a computer or a television – they belong in other rooms anyway. These devices emit electromagnetic frequencies (EMFs) when they are on, and EMFs diminish the quality of your sleep. You need quality sleep to recover from a day of being out in places where there are irritants. An electric blanket should not be left on while sleeping because the EMFs emitted by its wiring will diminish the quality of your sleep. A helpful new herbal allergy relief (11) A non-medication herbal supplement is available now, combining small amounts of 13 herbs that have been known for years (as noted in books on nutrition) to reduce the effects of allergies. One tablet taken with breakfast goes a long way toward minimizing or even totally eliminating allergies during the day, for amazing clear breathing. It works so well that it can be an excellent substitute for antihistamines. This is really a breakthrough, the result of innovative thinking and the application of nutritional supplement knowledge that has been around for a long time. For the source, see Chapter 19 – Sources. A surprise — you can become immune over time! Allergy treatments given by allergy specialists identify the irritants and then

use injections to build up immunity over time. If we live in the same area for some time, we may find that we have less allergy because we are becoming immune to local tree and grass pollens and possibly even to household dust. Until this can happen, it is best to work at improving your environment as much as possible as recommended above. Summary — to protect our eyes from allergens People who have symptoms of macular degeneration and common allergies to tree and grass pollens and household dust should follow the steps above and basically (1) Try to avoid the use of antihistamines with the steps above; (2) Remove the irritants; (3) Seriously consider the use of a home electronic air purifier; (4) Wear protective dust masks (and possibly a respirator) when cleaning out dusty areas; (5) Encase mattresses and foundations in allergy blocking mattress encasements; (6) Try the new herbal allergy relief during allergy season; (7) Look forward to the end of a long, hot, dusty summer and the first rain, when pollens and dust will be settled and washed away by nature’s gift of life: Rainwater.

Chapter 14

Water – So Important For Your Health

We include a study of quality water because it is essential to good health of all body tissues and for the health of our eyes. Most of us don’t think much about water; we take it for granted. Always in the past, supplies of water have been plentiful, and it really was not something we thought about very much as we went about our busy daily lives. However, the human body consists of 70% water, and a daily intake of quality water is essential for being at our best at what we need to do. For those who are active and often outside during the day, more water should be taken. Fruit juices, fruit, and vegetables are mostly water. For many years there was a belief that 6 – 8 glasses of water are needed daily. Medical doctors have said that the source of that old advice is unknown, but it is a safe guess that most of us do not drink enough water, especially on a dry day. To begin a much more successful day, each of us should drink two (2) 8ounce glasses of water in the morning 10–20 minutes before breakfast. With at least this much water early in the day, your body will be off to a strong start for the rest of the day. Orange juice with breakfast provides more water, along with essential potassium, Vitamin C, and energy-releasing natural sugars. As the day rolls along, you will need to drink more water to replace what your body is using, to keep energy levels high. Exercise workouts call for eight (8) ounces of water every 15 – 20 minutes during exercise. Sports drinks contain carbohydrates and electrolytes and can prevent muscles from cramping during strong exercise, especially if the exercise continues for an hour or more. Including enough liquids and carbohydrates in your food from bread, potatoes, bananas, rice, and other foods will help to prevent cramps. High potassium foods including orange juice, bananas, and greens also help to prevent cramping, as does a daily magnesium supplement. Natural fruit juice taken with lunch consists mostly of water. Delicious natural fruit and vegetables are mostly water, along with fiber and very helpful natural vitamins. There is some debate as to whether the water in coffee is helpful, but most conclude that because coffee acts like a diuretic, it pulls water out of the body. However, black coffee (without any added milk, cream, or sugar) is an

excellent antioxidant and has many health benefits. Coffee is Americans’ best antioxidant food, having many health benefits, if limited to three cups per day. (NOTE: Sodas and carbonated soft drinks, especially “diet” sodas, are to be avoided. They can contain many unhealthful ingredients, including tooth enamel-dissolving phosphoric acid and various forms of refined sugar — highfructose corn syrup — and artificial sweeteners.) Enough daily water is absolutely essential for – • Staying alive – nothing lives without it; • Carrying nutrients from food to the body’s living cells; • Generating energy; • Removing toxic waste from the cells and carrying it to the liver and kidneys for disposal–distilled water is best for this–it acts as a magnet for toxins. (Tap water adds more of a toxin load for your body to process and remove); • Protecting the heart and blood vessels from deterioration; • Keeping the skin and the entire body youthful; • Increasing one’s attention span; • Avoiding depression and irritability; • Preventing cancer by keeping the immune system strong. • Water is the best energizer (with no side effects), and • It helps in weight loss. • It is needed for the brain’s production of melatonin for sound sleep, for healing (which takes place during sleep) and for a more energetic and successful day. Let’s take a look at one of the points above – enough water prevents depression. One of the symptoms of irritability is not enough water. If you feel unhappy, you can most likely easily turn this around to feel more energy and happiness by simply drinking enough water and supplementing your quality breakfast food with a basic B-complex capsule. There are “mood changers” (See Chapter 11–‘An extra benefit–the happy foods’) in many of the B-vitamins, and the B-vitamins “spark” energy by releasing energy from your food. Water’s list of benefits goes on and on. If you eat fruits and vegetables, you are getting quality water from them because they are mostly water. They also have fiber and essential vitamins and minerals. Fiber and more water are the best natural laxative because they lubricate the digestion and prevent constipation, a difficult and troublesome condition that can lead to discomfort, inconvenience, and long-term serious digestive system problems.

What is the best water for your health? Some years ago we used to have sources of high-quality water, from wells or from snowmelt. Our environment was relatively pure. Some water companies sent trucks up to the mountains to bring back delicious (and pure) mountain spring water, from natural springs far away from industrial areas. Some still do, and this is one of the best sources of pure water for our health. Over the years, more and more very small (trace) amounts of chemicals have entered the water supply, from changes in the environment and production of industrial chemicals. Many local wells have been closed due to plumes of toxic industrial chemicals in underground water. Ongoing efforts are being made to clean up industrial chemicals that seeped into underground sources from manufacturing processes years ago. Some wells have been closed due to contamination with industrial chemicals that were used to make rocket fuel ! Though some water agencies announce great achievements in providing quality water, there are dozens of trace chemicals that are not even monitored in many city water supplies. There are 50,000 U.S. water agencies, and the Environmental Protection Agency (EPA) has found that water supplies (especially if drawn from rivers with industrial plants upstream) have traces of carcinogens including asbestos, pesticides, lead, cadmium, arsenic, nitrates, sodium, and other industrial chemicals. Where you live, the source from which water is drawn (wells or rivers), and the municipal water treatment process used determines the quality of the water at the tap. If you drink water drawn from the Mississippi River, there may be trace amounts of chloroform, benzene, or some chlorine/methanol carcinogen. Many wells in Southern California have been closed while major cleanup operations are under way to clean underground water of plumes of chemicals that were used to make rocket fuels in the 1960’s! Making water supplies safe In 1904 Sir Alexander Houston proved that chorine in water eliminated typhoid and cholera. Typhoid and cholera had been little-understood water-borne bacteria. For centuries, they had been random and merciless killers. For his work he was given England’s highest honor, knighthood. Though chlorination of the water supply solved one problem, it really seems to have created others. In 1924, two decades after water supplies were chlorinated beginning in 1904, more cases of heart trouble and cancer appeared.

Carcinogens in the water supplies are suspected of being the cause of increasing cancer rates, from one in in five people in the 1970’s to one in four in the 1980’s. Some municipal water agencies have begun to purify water with the more expensive (but better) ozone process. Ozone (O ) is generated by use of ultraviolet light on oxygen, and it is injected into water to be purified. The ozone oxidizes viruses and bacteria, destroying them. However, some chlorine levels must be kept in the water for long-distance delivery to homes. 3

When the water arrives at your home A very small amount of chlorine in water does the important job of keeping the water free of water-borne diseases when delivered to your tap. Having done its job of preventing cholera, typhoid, and other water-borne viruses and bacteria from entering the water, it should be removed. A distiller removes all and gives just pure water. Scientists have found that chlorine reacts with other naturally- occurring compounds to make trihalomethanes (THMs), a by-product of the use of chlorine to disinfect water as mentioned above. THMs have been linked to asthma, eczema, bladder cancer, heart disease, and birth defects. Inexpensive carbon-based filters remove THM’s from drinking water (when installed on the cold water pipe under the sink, or if a countertop water filter is used) and from showers, installed between the water pipe (arm) and your choice of a showerhead. Home distillers – for truly pure water Now we have water distillers that remove the chlorine and all other trace chemicals from the water, for pure water that is only wonderful-tasting water (it tastes like mountain spring water we remember from our visits to the high mountains). An investment in a quality distiller will provide the very best (and best-tasting) water you can have, for drinking and for cooking. Water will become your favorite beverage! Nature provides water purification in its best form, from snowmelt in remote mountain springs where sunlight (with its ultraviolet light that kills germs) and oxygen from the clear mountain air purify the water as it flows along over rocks and falls. A quality water distiller produces the same great taste in distilled water, and it is water only, without any trace chemicals. Additional benefits

Food and drinks taste much better when prepared with distilled water. The true taste comes through so much better without the chlorine in tap water. Your steamed vegetables will have the natural farm-fresh taste. Concentrated orange juice from its container, with two containers of distilled water added, will have a far better natural orange taste. Let us emphasize one of the most important benefits: Distilled water pulls toxins out of your body like a magnet, and you feel better, with more energy. Regular tap water just adds more of a toxin load for your body to handle. Which would you prefer — the natural cleansing of great-tasting distilled water, or the continual load of toxins (mild or otherwise) that you must carry around, lowering your energy levels, if you drink chlorinated tap water? On completion of a gallon of distilled water, it is stored in one of the following ways: • In stainless steel coffee urns, each with a spigot for drawing water; • In glass bottles with caps turned on tight, for long-term storage as a supply of water in case of an emergency, when the power goes out. • In a food-grade hard plastic (blue color) water bottle having the number 3 in a triangle on the bottom — it is turned upside down on a “bottled water dispenser” that has a spigot. These can be bought at large retail stores where home products are sold. We have seen hard plastic (blue) water bottles in various sizes, from five gallons down to approximately 2 ½ gallons. Alternative medicine doctors began advising the use of water distillers several years ago, due to increasing amounts of trace chemicals in local water supplies. Distilled water actually helps to pull toxins out of your body so you feel better and can have a more successful day. A dependable source company (with items on year-end sale, from around October to December 31) is in Chapter 19– Sources. Many other sources can be found with a simple Internet search, using the search box. You may ask, what about the beneficial natural salts in regular tap water? This is a good question because “hard” water with lots of magnesium actually lowers heart problems in areas including Los Angeles, where there is plenty of “hard” water. The answer is that a quality magnesium supplement and the magnesium in “greens” supplies what we need. (Magnesium supplements should not be taken by people who have a poor kidney function.) An estimated 85% of American water supplies consist of “hard” water, and calcium carbonate and magnesium carbonate salts are deposited as “limescale”

on faucet tops and inside pipes. Limescale can be minimized by attaching a “magnetic water conditioner” on the incoming cold water pipe. Its magnetic field adds energy to the water, keeping the salts in suspension so they go on through, reducing limescale deposits, keeping oxygen in the water for better taste, and increasing the alkalinity for more healthful use. Many “magnetic water conditioners” can be found by doing a simple search on the Internet. One is easily attached to the incoming cold water pipe to a house (we have seen them attached to incoming cold water pipes while touring an oil refinery, for keeping the water pipes clean). Additional magnet water softening can be used on hot and cold faucets under sinks, at the washing machine, on the shower head pipe, and on the cold water pipe to the water heater by attaching fuel system magnets that are made for cars. (When used on automotive fuel lines, a magnet adds energy to the gasoline and its cleaners, increasing the power slightly and keeping the engine clean. Expert auto technicians have assured us that this has no harmful effects whatever.) A caution – Sometimes we think that if something is good, then more is better. Not so! You can actually drink too much water, which when combined with other liquids, can dilute your body’s electrolytes (body salts), lowering your potassium and making you feel very fatigued, even over several days. If you have been drinking a lot of liquids and begin to feel very tired, it is time to cut back on your daily intake of liquids, or your heart may slow down to where you can pass out if subjected to a stressful shock of some type. This is a dangerous situation that would call for immediate medical attention. Also, it is very important to not take in too much liquid at one time. Doctors point out that if you were to drink a gallon of water, it could possibly kill you because it could put too much pressure on the stomach. If you are really thirsty, take water or liquids slowly over a longer time. Remember: Thirst is a serious symptom that your body is running very low on water – you have not taking in enough of it for proper body functions. All things in moderation – Those of us who have “been around” for a while and have reached the years when we are considered “seniors” (and those of us who want to be around a lot longer) use moderation in what we do. We begin in sensible ways to make improvements and work up to what seems a sensible level that does not place a

strain on us. We should not overdo or go to extreme levels in trying to set records or to over-achieve. We leave the record-setting to the professional athletes. They train for it, under the supervision of experts. What you need, for a source of the best water – (1) A home distiller can produce the best water, from tap water. Distillation is the process of heating the water and collecting the vapor that comes from it, which is pure water without any chemicals or contaminants. A lowercost alternative is simply an inexpensive countertop or under-sink carbonbased water filter. From years of product testing by daily use of two countertop distillers, we know that we are using a highly reliable and convenient distiller. It produces one gallon in four hours and comes with carbon filter cups that are changed every two months or after 60–80 gallons are produced, whichever comes first. After each use we pour some vinegar into the stainless steel boiler tank, slosh it up on the sides, and leave it overnight to dissolve deposits. Later we wash it out with hot water, scrubbing with a fiber pot scrubber. This generally eliminates all limescale deposits. If the limescale deposits in the bottom become thick we fill up the boiler with hot water and add the manufacture’s descaler, leaving it to stand for four hours or more, until the scale is dissolved. Then we pour the solution into our teakettles, to descale them. It contains sulfamic and citric acid, which safely remove limescale. All items are washed out with hot water after descaling. City water has generally been found to be better in quality than bottled water. Though water officials like to praise their own work in bringing quality city water to your faucets, the fact remains that in most water supplies, there are trace amounts of industrial chemicals for which the water is not even being tested. Also, small amounts of chlorine have been added to make the water safe, even when a more expensive – but better–ozone purification process has been used in place of large-scale chlorination. A good water distiller removes everything but the water, and it provides the most delicious, healthful water you can have. See Chapter 19–Sources, for those we use and recommend. (2) Natural spring water, if drawn from a protected watershed that is far from any industrial area, is a good alternative, if provided by a reputable water company. (3) A carbon-based shower filter is needed to remove the chlorine and any

other trace chemicals from the water you use on your skin and which you breathe somewhat as you shower. There are many good companies who provide quality shower water filters which are simply installed between the water pipe (arm) and your choice of a showerhead. Many excellent shower water filters are available from Internet sources. See Chapter 19–Sources for the one we prefer. Other sources can be found with an Internet search, using the search box. A word about bottled water It is distressing today to see so many people buying great numbers of small bottles of water in huge packages (of soft plastic bottles) at the local grocery stores. They appear unaware of the comparable city water supplies, which are tested and regulated. They spend extra amounts of their incomes on water that is mostly filtered tap water, and they pay for plastic bottles that are thrown away and add to tons of eternal waste in landfills. Less than one-third are recycled, and their plastic is not very biodegradable. Those same bottles are specifically labeled “not for re-use” because their soft plastic is not chemically stable enough for long-term use. It is well known that water sitting in those bottles for a long time should be discarded and not consumed, especially if exposed to environmental heat. Unsanitary conditions have been found in many water bottling plants. Testing of 103 brands by the National Resources Defense Council (NRDC), an environmental action group, showed that 33% had bacterial or chemical contamination, including carcinogens. There were over 100 recalls of bottled water between 1990 and 2010. Though convenience can be important when taking water for a day’s outing at a special event, that is probably the only time anyone should buy bottled water in small soft plastic bottles; not for daily consumption. It is just not economical (or advisable from a health standpoint) to get your daily needed water from soft plastic bottles.

Chapter 15

Exercise And Sleep For fastest vision improvements Daily exercise, for improved sleep

We all need some form of exercise and use of our muscles, to signal the body’s processes to burn some calories in a daily activity cycle and prepare for the regular daily rest cycle. When we are active and “on the go” during the day, we are exercising our muscles, and restful sleep is much easier to achieve. As doctors point out, the human body seems to be adaptable to much exercise, in strenuous work or workouts, and it seems to be adaptable to a little exercise, as in moving around and walking or working around the home. What is the worst situation? It is sitting throughout the day without much movement. Long-distance drivers and people with desk jobs really need to find a way to do some exercises toward the end of the day, to avoid the fatigue that comes from too much sitting. Such sedentary jobs have even been called “killers” because they do not exercise the body or even move the legs. Travelers sit for long hours while on airplanes and in cars, but if they simply do some physical exercises after arriving in a hotel room (calisthenics–push-ups, sit-ups, deep-knee bends, and stretching exercises) on a sheet of plastic they can fold up and carry in their luggage, they will get enough physical exercise to sleep well and be alert the next day. Excessive exercise, as in long-distance running, is not needed to fulfill the daily rest cycle and is really for trained athletes who work up to a high level of sustained exercise over time. As in all things, moderation is best. We find that sufficient daily exercise for sound sleep can be achieved with these methods: If we do hard physical work around the house or in the yard requiring plenty of exertion during the day, sleep is assured. Walking and doing basic calisthenics (10+ push-ups, 10+ sit-ups (“crunches”), and 10+ deep-knee bends (“squats”) each day, preferably in the afternoon or evening, helps very much. A 4-minute stretch session (bending over to try to touch the toes) before bedtime relaxes the nervous system and lowers stress hormone levels. In the evening, we “wind

down” our day and toss aside any worries or concerns, always saying, “Tomorrow is another day.” The circadian rhythm The daily cycle of activity during the day and rest at night is called the circadian rhythm. It is the natural daily cycle of living things, animal and plant, and it promotes health and stamina at a high level in a busy and productive day for us. We can keep going for years in good health by keeping this daily rhythm of rest – activity – rest regularly, each day. We have all noticed that if we regulate our daily activity and achieve good daily rest, we are ready for another busy day with energy and alertness throughout the day. However, if our daily cycle is upset and we must work very late into the night (or even all night) to deal with an unusual situation, it upsets our daily circadian rhythm and sleep cycle, leaving us very tired and weak for several days until we can recover and feel normal again. Powerful sleep-inducing dinner foods When certain dinner foods including chicken, turkey, dairy products, eggs, bananas, and some nuts and seeds (having tryptophan, the precursor to serotonin) are eaten with starches (in bread, potatoes, barley, oats, or quinoa), insulin is released, and it sends all the amino acids except tryptophan into muscle cells. The tryptophan goes to the brain where it helps to make serotonin, the compound that controls the sleep-wake cycle. Two heaping teaspoons of nonsoy protein powder taken with the above dinner foods induces restful sleep. For one we have tested, see Chapter 19–Sources–sleep aids. Tart cherry juice with dinner induces sleep. The natural foods and supplemental vitamins and minerals that are recommended in this book promote daily energy and stamina as well as general health and improvement in one’s vision. To obtain their greatest potential, we must establish a sensible daily cycle of activity, exercise, and rest. Quality sleep — for the health of your eyes This is such an important subject that we will go into detail here. Getting quality rest is essential to all life processes. Healing takes place during sleep, as does recharging of the brain and of the body’s processes. Each of us needs to establish rest patterns that accomplish the most for us in the time we have available for sleep. Quality sleep really determines how well we will do in the coming day.

Doctors point out that the number of hours of sleep needed varies widely among individuals. People who work very hard in strenuous work may need 10 hours of sleep; other rare individuals have been known to need only one (1) hour of sleep per night in order to carry on a normal active and alert day. The average most of us need is probably 6 – 8 hours of sleep – we each learn what is best for us. When we reach our 60’s, sleep is much harder to accomplish due to lower levels of melatonin, the natural sleep hormone produced by the pineal gland in the center of the brain. Lying on one’s left side helps, as does keeping the feet warm with socks and keeping the pajama legs inside the socks. Being too cold prevents sleep, and using enough blankets to achieve warmth deepens sleep. Synthetic fiber blankets are warm, light, and non-allergenic. Sometimes if we are under stress and become too warm, bad dreams (nightmares) can occur. Questions often arise about melatonin. Melatonin is a natural hormone produced by the pineal gland in the center of the brain, and it promotes deep sleep when it is at its maximum in the middle of the night. The problem for most of us over the age 60 is that the pineal gland makes less melatonin, and our sleep is usually short, 4–5 hours per night. A dependably quiet place is needed (see “Quieting sounds around us,” following) with a bed that feels really good when lying on it. This calls for a rather soft (foam) mattress and a firm foundation — no sagging springs. Some of the best foundations are made of wood, with padding on the top, without any “innersprings” that allow sagging. What is the best way to select a quality bed? Lie down on it in the showroom. You will know right away if that bed feels good. As many salespeople point out, you will spend up to one third of your life on a bed just to achieve the daily rest you need, so a quality bed is a very important investment for our health through our entire lives. Many of the larger stores have frequent sales, when their finest mattresses and foundations can be bought at 30% or more below full price. It helps greatly to keep an 18-inch wide sheet of ¼-inch plywood crossways, under the lower back, between the mattress and the foundation, to elevate the mattress in the center, arching it upward in the middle. This increases comfort, and it is recommended for a well-rested back. It supports the lower back (the lumbar area) where it needs it the most and prevents backache. In the past, many beds consisted of a mattress that was too “firm” (making it very hard to go to sleep) and a foundation with springs that would bend. They sagged under the person’s weight, and that gave backache – exactly the opposite

of what is described above – no wonder we felt terrible after a night of trying to sleep on that! A special consideration is using a magnetic mattress pad. An increased magnetic field adds energy to the healing processes during sleep. When first starting with this, the person feels a tingling upon lying down. Caution: These are not for people who have implanted electronic medical devices such as pacemakers or insulin pumps. A quality American-made magnetic mattress pad is one of the best investments you can make for improving your sleep and the healing that takes place during sleep. You may find that a “memory foam” topper pad will also add to your comfort, for quickly going to sleep. These days it is advisable to encase each of the mattress and the foundation in its own allergy-blocking mattress encasement, to keep both free from millions of allergy-producing microscopic dust mites (and their waste) as well as to block bed bugs. It is made of strong nylon and polyester and is like a large envelope with a zipper on one end. The bugs can not get in, and if they were in the bed or foundation, they can not get out, and they die. For these, see home stores where bedding is sold and Chapter 19–Sources. This is just as important an investment in your quality rest system as is your basic quality bed. It is comfortable, durable, and washable. There should be no electronic devices left turned on in your room while sleeping, such as a computer or a television – they belong in other rooms anyway. These devices emit electromagnetic frequencies (EMFs) when they are on, and EMFs diminish the quality of your sleep. You need quality sleep to recover from a day of being out in places where there are stresses. An electric blanket should not be left on while sleeping because the EMFs emitted by its wiring will lower your natural melatonin and diminish the quality of your sleep. As we grow older, our bodies generally require less sleep, and we may find that we can sleep only four (4) hours or so. To sleep six or eight hours is an achievement, and we wish we could accomplish more sleep every night. We feel like celebrating when we can stay asleep until the alarm clock sounds, saying, “I made it through!” More exercise and steady activity during the day generally helps, along with avoiding caffeinated drinks after 12:00 noon or in the afternoon and evening. Also, lying on your left side helps you to go to sleep faster and stay asleep longer, for better stomach and airway positioning. When it is cold, it helps to keep your feet warm with socks, and tuck pajama legs into them for maximum

warmth. Use plenty of blankets to get warm for best sleep. If you get too cold, you can not sleep or stay asleep. Going to sleep often becomes a mental exercise in relaxation. Here are three ways to do this: • By remembering beautiful places we have visited and how relaxing and serene it was to be there – we can call those memories to mind when we need them most. (Example: Camping near a beach and hearing the surf rolling in lightly.) We go out on the weekend to see interesting places and events, and this gives us more happy memories to recall when we really need to relax completely. • By thinking briefly of our accomplishments for the day and then lightly imagining how we could find an entirely new approach to things we are doing – often this makes us go to sleep faster than trying to go to sleep with the method above. (Example: General thoughts on where to take friends on a local tour during their next visit — a nearby place they have not yet seen.) • Part of going back to sleep, if we wake up, is to never look at a clock to see what the time is – this will only make us think of how much time we have left for sleep, and that will keep us awake! Keep the time a mystery, and keep clock faces turned away for the night. You want to feel that you are in a sleep time frame and will stay there until the alarm clock awakens you. It may help to snack on some applesauce, or watermelon or cantaloupe, if in season. The natural sugars tend to make us sleepy. Sleep aids–various types Science tells us that the Earth’s magnetic field has been declining for years, and studies show that people who are the healthiest, with fewer health problems, live in areas where the Earth’s magnetic field is the strongest. This strengthens the theory that a magnetic field adds energy to the healing processes which occur during sleep. The magnetic field excites the atomic particles within our cells and can speed up the cellular processes, including repair and regeneration. Engineers tell us that when you send a fluid through a magnetic field, you are adding energy to it. It will do whatever it does better. As mentioned above, a quality magnetic mattress pad is very helpful for promoting better sleep (but magnetic devices are not for use by anyone having a pacemaker, insulin pump, or other implanted electronic medical device). To further test this effect and from learning how magnets work to add energy to fluid processes, we have tried magnetic headbands while sleeping and have

found that these help to stimulate the pineal gland to safely secrete more melatonin, which is nature’s own sleep producer. Magnetic headbands are available from many sources on the Internet. They are said to be useful for relieving migraine headaches, too. See Chapter 19– Sources. Magnetic headbands are available in various gauss strengths and price ranges. Look for high gauss strength and compare. We wrap our headbands in soft discardable paper towel sheets, wrapped around twice and taped on, to keep the headband clean. Through product testing, we have found the following helpful natural aids for helping with sound sleep, for older people who do not produce as much melatonin and who have difficulty staying asleep more than a few hours, even after a busy day. (One effect may be drowsiness on waking in the morning, depending on individual sensitivity.) NOTE: The effect of a natural sleep aid may wear off over time, and we find it necessary to alternate among them at times, to produce sleepiness. • A relaxing magnesium powder supplement, which provides highly beneficial magnesium citrate for going to sleep soon–½ teaspoon in a cup of hot water. We find this at health food stores–See Chapter 19–Sources. (A magnesium supplement should not be taken by people who have a poor kidney function.) • Placing a few drops of lavender oil on a cotton ball gives a very relaxing scent to the room, for faster and better sleep, as many people have found. Lavender oil is sometimes used in a humidifier during dry days for better sleep, while relieving dry nasal passage allergy symptoms. • Other sleep aids, some consisting of natural herbs which have a homeopathic effect (a natural enhancement of the body’s rest process) and some with melatonin. Melatonin is offered in a timed- release capsule in some formulations. See Chapter 19–Sources. Many people find that melatonin helps sleep, but the effect wears off after a while. Recently, medical doctors have found that 3 mg of melatonin every night is a powerful way to prevent and overcome macular degeneration! This is strongly recommended now, for all who would have no problem taking nightly melatonin, with the approval of their own doctors. Medical doctors say that melatonin has a very positive effect on symptoms of macular degeneration, and it may eliminate them completely. Melatonin could be the best method of reversing macular degeneration, as indicated by recent testing. Supplemental melatonin of 3–20 mg nightly, taken ½ hour before sleep,

is acceptable for most people (see the paragraph below). It is helpful to natural body processes in promoting restful sleep, eliminating free radicals, boosting the immune system, lowering cholesterol, and stabilizing the daily circadian rhythm. There are no known levels of melatonin toxicity, but readers should ask their doctors for advice on the use of melatonin for their individual needs. Read the label on the package before starting with melatonin. According to what we have found in our studies, it could adversely affect those on steroid drugs, those who are severely allergic, or those who have immune system problems. Anyone with a known medical condition should ask for the doctor’s advice before trying a new regimen. The above sleep aids are helpful when needed, and alternating among them (or skipping a sleep aid completely) seems to be an effective way of making the best use of them. Each of us may find which variation works best for our individual use. One other product should be mentioned, for occasional use for relaxation and sleep when we are totally wide awake in the middle of the night and we are anticipating a busy and important day ahead. Getting enough sleep is a must in order to make it through that day as best as we can: • An antihistamine allergy reliever can be used for its calmative effect. This one works every time–sound asleep in 20 minutes! However, this is only for occasional use when really needed–see Chapter 19– Sources. For sources of the above sleep aids, See Chapter 19–Sources. Quieting sounds around us Depending on how tired we are, a quiet place to sleep is usually very important. If we are exhausted at the end of a long day, we presume we will fall asleep by just lying down and closing our eyes. That is usually not the case as we get older. The best environmental conditions including a really quiet place to sleep is a necessity. Here are some tips for everyone — ways to block out sounds that may have been keeping you from getting to sleep. From years of living in apartments (and often having noisy neighbors), we learned of these methods of blocking their noise enough to accomplish sleep • Soft foam earplugs are great for minimizing sounds, so you can get to sleep faster. They are hardly noticeable when shortened in length and inserted into each ear so you can sleep on your side. We find them at local

(nationwide) department stores. See Chapter 19–Sources. In the 1970’s soft foam earplugs became available, mainly from safety programs in industry. They were not stocked in retail stores, but they could be obtained through friends in industrial operations, at gun (shooting) ranges, or at small airports. These new earplugs blocked up to 32 decibels of strong sound from industrial operations, sharp gunshot sounds at shooting ranges, or the noise in a small airplane with an unmuffled engine. They were one of the many innovations resulting from the U.S. Occupational Health and Safety Administration (OSHA), established in 1970 by the federal government to regulate hazardous industrial operations, to the great relief of all who worked in factories and in hazardous situations. Earplugs for hearing protection were a great relief for those of us who lived in apartments, too! The connected walls would often transmit sounds we did not want to hear when we needed to get a night’s rest, or the sounds of noisy neighbors coming in late at night. As simple as they are, soft foam earplugs made a huge difference to us the next day, when we had a better night’s sleep behind us. The next step is one we put to use, along with the earplugs above, when there is a loud party in the neighborhood (and no one has called the police to break it up), there are yowling cats outside, or there is a problem with a neighbor’s home burglar alarm in the middle of the night–this is the key to not hearing any of it at all: • A portable background sound generating machine–a sound generator that has a choice of different background sounds, adjustable in volume and in length of time up to 60 minutes, is wonderful for masking (blocking) outside sounds that are keeping us awake. The very good ones have digitally-recorded relaxation sounds from nature, including rain, ocean surf, a brook, a summer night, and thunder. They also have white noise. The sound that seems most relaxing can be selected, and the unit is placed where it will best block (mask) the outside sound. We find the ocean surf sound to be most relaxing, while remembering a night years ago when we camped at a remote beach and went to sleep listening to the waves gently rolling up on the shore. This item is available on the Internet from a variety of sources, and the cost is very affordable. Some people find this to be the best way ever to get to sleep and get a good night’s rest. See Chapter 19–Sources.

Summary From all the above ideas, product testing, and reviews, you can tell that we are always looking for all currently known effective and safe methods of accomplishing a good night’s rest, for a great new day. Each day is very important to all of us. As we become older and we find that we are regarded as “seniors,” we really don’t want to slow down when we have many things we want to accomplish. This chapter is dedicated to your own success in getting the nightly rest you need for improving your eyesight, healing, and keeping in good health as well as maintaining high energy levels so you can feel great all day and do the things you really wanted to do all along, as well as to see improvements in your vision. Every day is a new opportunity to accomplish more of what we want to do, or to simply relax and enjoy a good life. We find the time to go to see nice places and interesting events we could not take the time to see before. With a regular good night’s rest, we are on our way to another great day.

Chapter 16

Kitchen Tips Use the exhaust fan when cooking on a gas stove

Health newsletters report that a when a gas stove is in use it emits enough hydrocarbons equal to 1–2 packs of cigarettes. A kitchen has an exhaust fan above the stove, and it should be turned on and kept running (with a window slightly open) while a gas stove is in use. You will notice the freshness in the air, compared to how it is if you are not using the exhaust fan when the stove is on. A wonderful investment–a pressure cooker Restaurants steam vegetables to keep the flavor in. Steaming also keeps the vitamins in. The fast way to steam vegetables is on a trivet in a stainless steel pressure cooker, with one cup of water added to make the steam. A pressure cooker can also be used to cook cuts of meats, keeping great flavor in. Stainless steel is stronger than aluminum, and even in a few times when we forgot to add the one cup of water and turned the heat on full, there was no problem with the pressure cooker — we become suspicious when the rocker was not rocking after a few minutes. With good habits in using a pressure cooker, the step of adding the water first will prevent forgetting it. Each pressure cooker comes with its own trivet, keeping the food above the one cup of water needed to make the steam. Parts are washed out easily with water after each use. A pressure cooker will last for years and years, even with daily use. Each pressure cooker has a rubber safety valve plug that will pop out of the lid if the pressure becomes too great, though we have never heard of this happening anywhere, in 50 years of using pressure cookers in several households and in following daily news reports from many sources. When steam is leaking out under the lid, a new sealing gasket is needed, and the safety plug is replaced at the same time. Replacement gaskets and safety valve plugs are sold on the Internet, with a new safety plug in the same package with the new sealing ring. Vegetables can also be steamed in a metal strainer-steamer put into a metal pot, with one cup of water. This accomplishes lighter steaming than with a fast

pressure cooker as described above. Apple cider vinegar–two very helpful uses Dozens of books have been written about the many uses of vinegar in the household. We use apple cider vinegar for its healthful benefits (it is made from apples, one of the best natural foods). Vinegar is a natural food product, distilled from the fermentation of apples, grain, or grapes. The vinegar we buy in stores has 4%-5% acidity, containing a mild natural acetic acid, from apples. In chemistry, solutions are acidic if their concentration of hydrogen ions in a water solution is less than those in pure water, which is considered neutral. (The acidity or alkalinity of a water-based solution is designated by the term ‘pH,’ which stands for “power of hydrogen.”) Our number one use of apple cider vinegar, in distilled water, is for washing vegetables and fruit to clean them before storing them. Because vinegar is slightly acidic, it kills many germs from the cultivation and handling of vegetables and fruit. It also neutralizes much of the residual pesticides. It does not change the flavor of the food. A vinegar solution can be used to remove hard water deposits from the insides of glasses and jars. The acidic pH of the vinegar dissolves the hard water residue (limescale) on the inside of the glass. If they look hazy when held up to the light, leaving vinegar in them overnight or longer dissolves the deposits, making the glass clearer when scrubbed out with hot water and detergent, using a plastic bristle scrubbing brush. Repeat applications may be needed to make them crystal-clear as they were when they were new. Save those glass jars from applesauce, wheat germ, & other foods Applesauce, wheat germ, Maraschino cherries, and many other fine food products are sold in glass jars with tops that can be turned on tight, for storing a variety of other foods that come in packages including mixed nuts, cashews, almonds, pumpkin seed kernels (pepitas — “little seeds of squash”), and sunflower seed kernels, all of which are very helpful for improving the health of our eyes. The jars and lids last for years and are highly useful for food storage, to keep it safe and clean. Here is how to loosen those metal lids on jars and bottles For many years the cooks in our families have known that tapping on a stuck

metal lid that will not twist loose from the glass jar or bottle will loosen it so it can be removed. This is needed for some items that have been stored for a long time. A fairly heavy object is used to hit the lid on the top edge, like the handle of a stainless steel table knife. With enough vibration from the tapping all around the top edge, the lid will eventually come loose, every time. Perhaps because of this occasional problem, fewer all-metal lids are used now. Many have been replaced with plastic or part-plastic lids. Now someone has found that pouring hot water over an all-metal lid will expand its metal, making it easier to break it free. This method does work, without the need to tap on the top edge of the lid. For a stronger grip, we use the cloth-style rubberized shelf liner, sold in rolls at the home centers. When wrapped around a glass jar or bottle and with a separate piece on its lid, this gives a tremendous grip without the need to strain our hands and fingers. We have also used heavy neoprene work gloves for a stronger grip when needed.

Chapter 17

A Word About Taste And “Fast Food” A sign at the door of a nationwide quality restaurant reads: Not fast food, just good food, fast!

We find this amusing slogan to be so well said because this restaurant is very well managed, and for years we have been “regulars” there, twice per week, for a great fish dinner — Pacific Northwest [wild] salmon or American trout, a baked potato with ketchup, vegetables, chicken noodle soup, and a fruit bowl for “dessert,” with water — at a modest price, served fast! “Fast food” was started in the 1950’s by restaurant entrepreneurs who understood the need of busy people “on the go” for quickly available food to meet their needs in an active day. Originally there were very basic menus, consisting of “meat and potatoes” — hamburgers, cheeseburgers, French fries, and coffee or cold drinks, with ice cream or another dessert to follow. The taste was great, it was a filling meal, and the service was fast with minimal delays. The taste was so good that many busy people became “regulars” at the fast-service restaurants on their lunch breaks. Over the years, in the 1960’s, the public became more interested in good health and quality food. Some restaurant groups pioneered the salad bar and offered quickly-cooked quality “meat and potatoes” meals to order. Many of the “fast food” companies began to respond to requests from the public for higher quality food. They began offering a wider choice of selections including salads, fish sandwiches, and fruit juice with the other items on the menu. Some stayed with their basic menus of the 1950’s. The term “fast food” became associated with lower-quality food that had been processed or prepared with taste in mind more than nutritional quality. Now things are improving, and many restaurants formerly thought of as “fast food” establishments are offering some really healthy selections. Sometimes when explaining all the ways to build one’s health (and better eyesight) with the food selections detailed in this book we hear the question: “But what about taste?” This question comes from some who are really

expert in the taste of foods, ahead of nutritional value. They are connoisseurs of taste in foods. For them, taste comes ahead of all else in food. At this point, after all the effort to get a taste-specific person to move in a better direction, we tend to give up and say, “Well, if that is what you really want, then go to the fast food places – most have built their businesses on taste!” The person we are speaking to understands this because many “fast food” locations compromise quality for speed in producing meals to order, for customers who are in a hurry, and their customers line up by the dozens in the middle of the day. For them, their time to eat is limited. This makes sense when we are in an occasional situation where we need a fast meal and have not found a better way (or a better restaurant) at that particular time and location. Here is what is important to remember about taste, for those of us who are seriously interested in improving our health and our eyesight: (1) Quality natural foods have good tastes provided by nature; (2) We are all “creatures of habit,” and we become accustomed to (and even develop a craving for) the foods we eat regularly for our three meals per day; (3) Our improved selection of foods, those that meet the urgent need to improve our eyesight, takes us away from the high-production foods that are often marketed by fast-service restaurants, and at that point we would not go to some of them, knowing what our new food needs are and what we should avoid; (4) We become very selective in looking at a menu of a restaurant we have not visited before, looking for the basics we know we need – for example, a “chicken bowl” with rice, vegetables or a nice salad, along with apple juice, purple grape juice, cran-raspberry juice, or coffee and a glass of water, is a very good selection to meet our needs and is a good nutritious meal. At times there may be a need for a fast meal, but in these times, most restaurants offer quality natural foods to meet the health-conscious awareness of today’s public. You can usually find good restaurants in your local area for a special meal one or two times per week.

Chapter 18

Bonus Tips – For The Previously-Unsolvable Problems

The following new methods for dealing with common problems are shared here because we have seen positive results in our testing and reviews. They may improve conditions that seem to defy the conventional ways of dealing with problems, helping to avoid expensive medical procedures. Science has developed these new ideas, and they are available now for dealing with old, familiar situations. (1) For years we have read in health magazines and articles that if we go out into the sun for five to 15 minutes in the day, our bodies will synthesize enough Vitamin D for the day. This may be true, especially on a sunny day. However, there are those days when we spend most of the day outdoors at a special event, and even with a hat and sunglasses, we get too much sun — the pain of sunburn begins to set in that evening. For over 40 years there has been a ready remedy to this common situation, in the form of a sunburn lotion. It is a pain-relieving gel with lidocaine HCL as an active ingredient, in a gel base having aloe vera. This long-proven skin-saver is available on the Internet with a simple Internet search. It cools the sunburn pain and allows the skin to return to normal in a short time. See Chapter 19–Sources. (2) Arnica gel – From friends who have family members who participate in sports and who take part in sports themselves, we learned this very valuable tip. One of the ways athletes deal with strained muscles, ligaments, and tendons – “soft tissue” aches, pains, and painful swelling – is to follow their doctors’ advice and take acetaminophen or other anti-inflammatory pain relievers. Western medicine dictates this action to speed up nature’s healing process when it comes to soft tissue strains. An alternative to the above conventional treatment is to employ a natural antiinflammatory agent like Arnica plant gel. To the athletes who know about this, we are forever grateful when we find that this low-cost topical gel “rub” (feeling like aloe vera) is the answer to our prayers. It can provide fast relief of a longterm painful problem with a pulled ligament or muscle and speed the healing process, which may not be accomplished with other over-the-counter (or even prescription) topical pain-relieving creams. It is also very useful for relieving the pain and skin damage from burns.

Sports participants and professional athletes are experts in dealing with strains and soft tissue injuries because they must get back into the game! Arnica gel is often used by athletes for its effective healing properties. See Chapter 19– Sources. (3) St. John’s wort oil–for external use only, to provide fastest healing for strained muscles, ligaments, and tendons. This is the fastest and most amazing external, topical “rub” we have found, in 13 years of trying many, for relieving internal soft tissue pain from strains. Recommended by a natural remedies doctor in a long-established health newsletter, St. John’s wort oil with organic alcohol or low alcohol (the carrier that helps it to absorb into the skin), is “the magic answer” we have searched for, to most quickly heal common strains and to most quickly return to normal pain-free movement. Fast recovery begins overnight! It far exceeds the effectiveness and speed of healing of other external “rubs,” both over-the-counter and prescription. For sources, see Chapter 19–Sources. Medical information sources on the Internet say that St. John’s wort oil has been used externally for hundreds of years to relieve inflammation and promote healing, as well as to relieve the pain and skin damage of burns. In checking for side effects and drug interactions, a doctor-reviewed Internet medical information source says that St. John’s wort can interact with a variety of drugs (most likely if taken internally, which we would not do, using it only as a “topical,” external “rub” to simply ease the pain of a soft tissue strain). Individuals who are on prescription drugs should check with their doctors first. Our Internet medical information source says that if applied to areas exposed to the sun, it can cause serious sensitivity to sunlight. (4) A magnetic back wrap – “Soft tissue” pains from sore muscles, ligaments, and tendons may be helped by use of magnetic wraps while sleeping. The magnets add energy to the natural healing processes, which take place mostly during sleep. (These are not for people with pacemakers, insulin pumps, or other implanted electronic medical devices.) We have used magnetic wrist bands, worn during sleep as well as during the day, to make the wrist pain of all-day keyboard work diminish, thereby avoiding the need for carpal tunnel surgery. Persistent pain from a sore shoulder, resembling rotator cuff strain, has been known to steadily diminish and be eliminated by wearing a magnetic back wrap over the shoulder while sleeping. There are many sources of magnetic wraps on the Internet. See Chapter 19– Sources, for an excellent one at low cost.

Certain mild exercises can also relieve shoulder pain, as recommended in health publications. One very helpful pain-relieving exercise is called “the pendulum”–bend over and dangle the arm, moving it in circles. Another is to simulate washing a wall, with up-and-down motions of the hand. (5) Advertised in health magazines, a new supplement provides small additional amounts of many healthy, hair-restoring B-vitamins plus the enzyme catalase, which diminishes for most of us as we grow older, and we see our hair become white or gray. Catalase is a natural enzyme that breaks down the body’s natural hydrogen peroxide into water and oxygen, preventing it from bleaching the hair color. Supplementing the catalase we need for the natural hair color can bring back the natural color, from the roots. Taking two capsules per day, with breakfast and dinner food, our product test is bringing the natural dark hair color back in steadily, from the roots! Each day we see more natural color dark hair and less white hair — this is amazing. NOTE: The effectiveness of hair treatment programs varies, depending on individual sensitivities, just as do various nutritional programs. Reviews on the Internet indicate that this nutritional supplement works for some people but not for others. The manufacturer says it takes 8–12 weeks for the hair color to begin to return, from the roots. Some nutrition experts say that it is not for people on beta blockers or thyroid / blood pressure medications — check with your doctor. Results may depend on individual sensitivities. See Chapter 19–Sources. Before trying this or other advertised programs, we recommend doing an Internet search for reviews and customer statements. If you have an existing medical condition, always ask for your doctor’s opinion. (6) People who have problems with leg cramps tell us that a certain supplement is very effective for preventing this sudden painful cramping that disrupts our sleep. See Chapter 19–Sources. To relieve this night-time discomfort, one may have to immediately stand up and walk to stretch the muscles and massage the leg for several minutes. Nutrition books say to be sure to take enough magnesium supplements if night-time leg cramps are a problem. See Chapter 11–Helpful Vitamins and Minerals, dinner supplements. Green vegetables are high in magnesium. (A magnesium supplement should not be taken by people who have a poor kidney function.) Some people find that keeping the legs a little warmer helps to prevent this condition.

Most recently, one source says that leg cramps can be caused by a potassium deficiency from diuretics or caffeinated beverages. Drinking 10 ounces of tomato juice daily is said to lower the risk of leg cramps within 10 days. Potassium is high in many foods–orange juice, bananas, tomato juice, green leafy vegetables, dried fruits, avocados, potatoes, yams, fish, and whole grains. Potassium is absolutely essential for a strong heart. Increasing your potassium from natural foods drives out unhealthy amounts of sodium. People with night-time leg cramps have fallen and broken bones when forced to rise suddenly while sleepy, having no way to steady themselves, losing their balance. A two-step household stepstool (or a walker) provides a ready item to hold onto, for preventing falls. For some of us, simply pulling out a dresser drawer part way and using it to keep our balance may work as well. The drawer may break, but the fall and injury can be prevented. A sturdy 2-step stepstool would be a far better option. (7) Coffee is the number one antioxidant for most Americans. It has many health benefits when up to three cups of black coffee (without milk, cream, or sugar) per day are enjoyed. However, don’t we all wish that we could minimize those brown coffee stains on our teeth? We use “whitening” toothpastes, and the dentist’s staff suggests drinking water after coffee to minimize the stains. The best way to brush teeth for maximum plaque removal is to “polish” the stains off by using a vibrating electric “sonic” toothbrush. One brand says that it removes six times more plaque — a genuine benefit to those of us with this persistent (natural) condition. Though the original investment in a rechargeable electric toothbrush is rather high (around $70), it is well worth its cost, and replacement brushes are usually available locally for the model you buy — call its manufacturer’s customer service department for help if you can’t find them in local stores. With your brush in hand and its model number (which is sometimes hard to find on it), the manufacturer’s patient customer service people can provide detailed instructions and send the right replacement brushes. (8) Purple (Concord) grape juice is recommended for its many healthful benefits. Like red wines from grapes, it has resveratrol, a powerful antioxidant that helps the eyes, lowers cholesterol, prevents hardening of the arteries, and fights heart disease. What has surprised us is that it also may help the skin to eliminate and fade the brownish “age spots” (sometimes previously called “liver spots”) which appear on our arms and on the backs of our hands as we grow older.

We have noticed that those “age spots” increase from eating foods high in fats, including hamburgers and French fries. The skin is said to be “excretory” because it discharges whatever is in the foods we consume. By improving our diet with good natural foods, including purple (Concord) grape juice, our “age spots” can fade out and go away naturally, without any form of chemical treatments. (9) Recent reporting from well-qualified medical sources says that peanuts and peanut butter may contain aflatoxins, a form of mold that may accumulate on peanuts, even if organically grown. Cooking does not destroy it. Aflatoxins are sometimes detected in eggs and dairy products if the animals have eaten contaminated food. The U.S. Food and Drug Administration (FDA) has classified aflatoxins as “uncontrolled contaminants” because they are so widespread in our food supply, in varying amounts. They are considered carcinogens that may affect the liver and liver bile ducts, leading to serious liver problems. The damage is cumulative, and there are no symptoms until abdominal pain and an enlarged liver develop, leading to fatal liver cancer and bile duct cancer. This health problem affects mainly people in Sub-saharan Africa and Southeast Asia. In the United States, one in 81 men are being affected and one in 196 women. It is a growing problem. The liver is the body’s chemical factory that converts food into needed nutrients and rejects harmful substances. Keeping it healthy calls for a careful diet and liver detox foods such as those listed in Chapter 11–Helpful Vitamins and Minerals. Our regimen includes many liver-detoxifying foods. We have eaten mixed nuts (even including peanuts) for over four years, from an excellent provider. Its Web site says that products are gluten-free and are packed in nitrogen, an inert gas that makes up about 70% of the air we breathe. (When nitrogen displaces oxygen, freshness is maintained, and it would be impossible for any form of mold to form or to go on living without the necessary oxygen.) After opening the sealed package, it is stored in the refrigerator. The Web site says that peanuts are from American farms in Georgia and North Carolina. In our most recent order, we bought mixed nuts with no peanuts. For our source, See Chapter 19–Sources. Though there is no test for aflatoxicosis, people can be tested for hypersensitivity to the fungus Aspergillis Flavis and then adjust their diets as needed. It has been many years since we made sandwiches with peanut butter, and we are buying healthy mixed nuts without peanuts now. About 15–20 years ago it

was found that some people are very allergic to peanuts, so food providers have become very responsive to these concerns. (10) In these changing times, health-conscious consumers should take curcumin as a liver detox, to keep the liver healthy. Turmeric, which contains curcumin, is recommended in our daily regimen. To assure better liver cleansing, we are ordering a supply of curcumin from a proven excellent source. For our source, See Chapter 19–Sources. (11) An interesting tip has appeared recently in health magazines: Eating a few dates with pomegranate juice helps to clean the plaque from arteries. Plaque buildup inside blood vessels, for individuals who have this condition naturally, can lead to serious heart problems. This combination makes a very healthy afternoon snack, and if it can help with this need, all the better. (12) Sprinkling mustard powder on steamed broccoli helps to block cancer. (13) An egg eaten with a meal will lower blood sugar, for those whose blood sugar levels are too high. An egg with breakfast helps with this, and an egg with dinner also helps to promote sleep because it has tryptophan, which helps to make serotonin, the compound that controls the sleep-wake cycle.

Chapter 19

Sources

Solely for our readers’ convenience, our sources of products we have tested and reviewed are shown here. Readers may find other suppliers as they prefer. We have independently tested all products mentioned and have found them to be of value. Those we mention are recommended by reliable sources of health and nutrition news and are in regular use by many people. Air purifiers Ionizers – the Mammoth® 7-stage purification ionizer, with fresh air HEPA, ozone, germicidal, photocatalytic filter – many Internet sources Photocatalytic–Waterwise.com, for the Waterwise® Airwise® Allergy relief–Sinuprex.com, for the Sinuprex™ sinus and immune support herbal dietary supplement Arnica Gel–Roberts Research Laboratories® arnica gel is available at GNC® health stores (or at GNC.com) and costs only $9.99 for a large tube. B- complex vitamins–GNC® stores sell an ideal formulation of balanced Bvitamins with the contents listed in Chapter 11–Helpful Vitamins and Minerals. Look for those contents and dosages on other brands, with some having zinc for men and others having iron for pre-menopausal women. Curcumin–One of the very best sources for this and many other fine supplements is NewportNaturalHealth.com, (800) 634-0905. A medical doctor and nutritional expert provides very complete information on nutritional issues and ways to deal with them. Ear plugs–Target® stores–Mack’s® ultra-soft foam ear plugs Hair color return – At CatalaseExtreme.com, or by calling (973) 729-4141. Other Internet sources also carry this dependable product. Leg cramp relief–Hyland’s® Leg Cramps PM and Hyland’s® Leg Cramps–at vitamin/supplement stores or at Hylands.com; also–MgBright.com, a new source of high-absorbing magnesium with an advertised 80% success rate (Should not be taken by people who have a poor kidney function.) Lemon squeezer–From Internet sources, a manual squeezer that saves the hands, the cone-shaped Unves or Zicome™ stainless squeezer with a tray underneath

to catch the juice. To use this type, just cut the lemon into halves and press half a lemon down onto it with the palm of your hand, turning it to squeeze out all the juice. Price: under $10. Magnesium–Magnesium malate is most effective, as recommended by medical doctors, in this brand–Jigsaw® Magnesium with Sustained Release Technology (SRT). JigsawHealth.com, or call (866) 601-5800. (A magnesium supplement is not for people who have a poor kidney function.) Magnetic head bands and magnetic mattress pads–Promagnet.com Magnetic wrap for shoulder pain–a 28-magnet Easy Comforts™ back Support, available in various sizes (the large size #214 works best as a shoulder wrap) from, item # 337744, currently listed for under $20 plus shipping and tax. Contact EasyComforts.com, or call (855) 202-7391. This company has a catalog of many special, very helpful items for seniors and homeowners, at very reasonable prices. Mattress encasements–CleanBrands.com, for Clean Rest® encasements; also at home products stores Mixed nuts–Fisher Nuts Outlet Store/John B. Sanfillipo & Son, Inc. Elgin, IL, (847) 214-4400/214-4663. Ask for mixed nuts with no peanuts. Mixed nuts with no peanuts include almonds, cashews, pecans, Brazil nuts, and filberts, very lightly salted with healthy sea salt (for flavor). For full information, go to the Web site jbssinc.com and click on the ‘FAQ’ (frequently-asked questions) tab. It says that products are gluten-free and are packed in nitrogen (for freshness). The label says: “Allergen information: May include peanuts and/or other tree nuts.” We have bought products from this supplier for over four years and have always been fully happy with the product quality and the very good service. The staff has read the “Best by” date upon our request. All items offered for sale have been well within the “Best by” dates. This company has been in business for over 90 years, since 1922. Sleep aid–for excellent nutrition, taken nightly with dinner foods - Sunwarrior® raw vegan protein, available at some major local health food stores and from many sources on the Internet. This protein powder is soy free, dairy free, gluten free, and hypoallergenic as well as non-GMO. It is a complete protein containing all amino acids including tryptophan, which helps to induce restful sleep. Sleep aid–for occasional use to induce drowsiness - Calm® magnesium and calcium powder supplement, from local health food stores or from NaturalVitality.com (A magnesium supplement should not be taken by people

who have a poor kidney function.) Sleep aid–natural herbs /melatonin Vitamin Shoppe®–Hyland’s® Calms Forte® Sleep aids Melatonin – 3 mg - 20 mg nightly can reverse macular degeneration! NewportNaturalHealth.com–timed release melatonin Sleep Dissolves® from BestHealthNutritionals.com, (800) 223-2816 Sleep aid–for occasional use Pharmacies, drug stores–Benedryl® or equivalent antihistamine Sound generator–Homedics.com–the Homedics® Sound Spa® Sunburn relief lotions–Solarcaine® for sunburn–Solarcaine.com, or Rite Aid Renewal™ for sunburn, at Rite Aid® stores St. John’s wort oil (with organic alcohol or low alcohol)–Nature’s Answer®, in some vitamin stores and from many Internet sources, when doing an Internet search specifically for ‘St. John’s wort oil–organic alcohol.’ Sunglasses–Coppermax® sunglasses with the copper formulation for soothing maximum eye comfort in bright sun and 100% UVA/UVB protection– Coppermax.com, entering ‘cover’ in the ‘Search’ box and clicking on the magnifying glass. We recommend the Small Cover (2513PL), Mid-cover (2512PL), Large Cover (2514PL), Extra Large Cover (2516PL), Jumbo Cover (2524PL) and Mini Cover (2511PL) for those of us who wear prescription glasses. Polarized lenses give better eye comfort and sharpen the clarity of our vision. Order, or ask for, the copper (amber) color. Sold by DeVons Optics, 10823 Bell Court, Rancho Cucamonga, CA 91730 (888) 333-8667 (U.S.) or (909) 466-4700, fax (909) 466-4703. Toothpastes without glycerin, for best natural healing of dental weak spots– CloSYS®; Arm and Hammer™ Advance White™ with baking soda & peroxide; Good Gums natural dentifrice powder with baking soda & sea salt– GoodGums.com, or call (888) 693-0333. Vitamin supplements for the eyes–by order from the providers or at pharmacies and health food stores–Any one of these selections is very helpful for reducing macular degeneration. One capsule is taken daily, with breakfast. Dr. Whitaker’s Vision Essentials Gold®, from DrWhitaker.com, or call (800) 722-8008 Saffron 2020™, from Persavita.com – very helpful for ARMD and cataracts

Preservision® AREDS 2 (Age-Related Eye Disease Study) Alcon® I-Caps® with lutein & zeaxanthin or Vision Health Bausch & Lomb Ocuvite® Adult 50 Plus, Eye Health, or Eye Vitamin and Mineral Supplement Twinlab® Ocuguard Plus Vitamin Shoppe® Ocu-Plus with lutein Astaxanthin–the powerful new antioxidant AstaFX Plus™ 1 capsule daily – This is a very good antioxidant from Purity Products®, PurityProducts.com, (800) 256-6102 Water distillers, descaler powder, and shower water filters–Waterwise.com (Vinegar left overnight or longer in the boiler after its use will remove nearly all limescale, when scrubbed out and rinsed with hot water.)

Chapter 20

Additional Reading

By now you can see the value of adding to your knowledge in better health and nutrition. Many breakthroughs are being made in this fast-moving field, and we all benefit from following the steady stream of discoveries adding to what we have learned from solid sources going back quite a few years. Studying health news is a fascinating hobby. Here are a few of the many great sources of valuable information for improving your health and vision. Books Macular Degeneration, A Complete Guide for Patients and Their Families, by Michael A. Samuel, M.D. and Joshua Hedaya, M.D. This is one of the most concise and complete books on the subject. Anti-Aging Super Foods for Seniors, by the editors of FC&A Medical Publishing–this is an excellent collection of problem-solving tips and ways to apply healthy foods, for preventing problems and for easing conditions many of us see as we become older. Nutrition Almanac, by John D. Kirschmann and Nutrition Search, Inc., currently in its 7 edition. Earlier editions (the 4 and 2 Editions, available on the Internet from book sellers) are highly useful for their formatting, making it easier to reference the basic information needed to build strong health and even solve problems by use of vitamins and minerals. This is the classic, groundbreaking book that for the first time compiled highly useful nutritional information that was previously unavailable. It is a landmark in the field of good health. It is your first reference when you need to know what nutritional steps can be taken to help almost any condition. The Doctors’ Book of Food Remedies, by Selene Yeager and the editors of Prevention magazine. This is an amazing compilation of up-to-date knowledge in areas of foods and nutritional improvements we have not known before. Everyone should get this book and discover new ways to improve our lives. Extraordinary Healing, by Art Brownstein, M.D., published by Rodale Press. Focusing on healing common health problems, this book explains clearly how natural foods, sunlight, and a healthy environ-ment affect our th

th

nd

health and how to put it all to use for a better life. Holistic Dental Care, by Nadine Artemis. This is an amazingly complete dental care book having helpful information found in no other books, presented in an interesting, fast-reference, and easily-understandable way. Dentists are impressed — much of what is in this book is new to them! Every family should have a copy of this complete dental care information source to study and put to full use, for much better dental health and avoidance of dental problems, or fast recovery from those we know so well. Magazines First for Women, 17 issues per year packed with some of the most original and practical health and nutrition tips and information of all. It can often be found at local supermarkets. For a subscription, do an Internet search for First for Women or call (800) 938-8312. Prevention, a steady monthly source of health and nutritional information and news for over 30 years. For a subscription, go to Prevention.com or call (866) 387-0509. Woman’s World, a great weekly tabloid of health news at your local supermarket. Go to Woman’s World.com or call (800) 216-6981. Newsletters Bottom Line Health, for over 31 years one of the very best and most up-todate sources of health information — don’t miss this one! New breakthroughs are often first announced here, in articles written by medical doctors. A 2001 article written by an ophthalmologist formed the basis for this book. To subscribe, call (800) 289-0409. Second Opinion, announcing very impressive discoveries in health news; edited by a medical doctor. To subscribe, call (800) 791-3445 or (770) 3995617. Office: P.O. Box 8051, Norcross, GA 30091-8051.

Chapter 21

Look For The Healthiest Foods In Markets Now

Years ago in simpler times, we had simple fresh foods that were not processed or loaded with preservatives which are used today to extend shelf life. Our choices in food products were more limited, but we had good basic foods that were based on nutritional quality more than on taste preferences. As food products marketers began to offer more processed foods, sources of health information urged consumers to “get back to basics” and include more natural foods in their daily meals. For over 30 years, this theme has been a steady drumbeat in articles on healthy nutrition, and now, more food product manufacturers are “getting on board” with this much wiser trend toward better quality in basic nutrition. In our shopping for the best foods to minimize the effects and symptoms of macular degeneration, we are finding some very encouraging trends in food products in the markets now. Here are suggestions for better label reading and selecting the best foods for your eyes and for your body. • Always buy “organic” fruits and vegetables when you can. They cost a little more, but they have been grown without the use of pesticides and soil chemicals. Those substances are used widely to protect field-grown produce from being damaged and ingested by insects. • Look for the labels advertising natural ingredients — cane sugar in place of high-fructose corn syrup, for example. Before this cheaper form of sweetener was developed from corn syrup, added sugar was pure cane sugar. High-fructose corn syrup is more concentrated and causes a much faster rise in blood sugar and a consequent rapid drop. This effect is harmful to the human physiology. Also, GMO sugar beets are being used now in making high-fructose corn syrup — another reason for avoiding it completely! • If the label says ingredients include “partially-hydrogenated oils,” put it back on the shelf. It has unhealthy trans fats. • Buy food products labeled “organic” and “no GMO’s” whenever available. Genetically-modified organisms (GMO’s) are foods developed to be insect-resistant and drought-resistant. There is currently a major controversy as to the effects of GMO’s on humans from steady ingestion of

these foods. GMO foods currently include corn, wheat, soy, sugar beets (and high-fructose corn syrup made from sugar beets), papaya, and some squash. For more information, visit NonGMOProject.org. Additionally, experiments are being conducted with GMO salmon and other live protein-based food sources. We will not know the effects of the GMO foods on humans for many years; however, many medical professionals are advising us against eating such foods. European countries have passed laws requiring GMO labeling on food products, but so far in the United States, major food supplier companies have been able to deter legislation requiring GMO labeling on American food products. Awareness of the trend in Europe is focusing the public’s attention on making very positive changes in this area. • Buy canned products labeled “No BPA.” The more advanced canners have stopped the use of bisphenol-A (BPA) in the lining of cans due to public concern about the long-term detrimental effects of BPA. This chemical can be carcinogenic and is currently reported to be found in the body of every American. Again, always read the labels of food before you buy, and compare what you find on the labels of competing products. American food manufacturers are required to list ingredients and the country of origin. We as consumers need to be fully aware of what we are eating, particularly when it comes to choosing the healthiest foods to prevent and overcome macular degeneration. Remember, “we are what we eat!” As mentioned in Chapter 1, this book should be a starting point for your own journey to better vision and health or at least a valuable addition to your ongoing studies of ways to make your life better.

YOUR OPINION COUNTS–FOR THE BEST OF YOUR HEALTH We welcome your review of this book, on each of these major online book store sites, where it is sold by these and many others • Amazon.com • BarnesandNoble.com (BN.com) • Alibris.com (Rare books are here) • BooksAMillion.com (Rare books are here, too)

Ask your friends to visit our website -

BeatMacDegen.com or BeatMacularDegeneration.com To your best health and better vision!