If you’ve never experienced vision issues, it can be easy to take your eyesight for granted. But with dozens of eye conditions, millions of Americans struggle to see clearly. Cooper Clinic Optometrist Waziha Samin, OD, FAAO, shares the five most common eye disorders, how they can affect your vision and what signs to look for to help prevent or delay progression.

1. Refractive Errors

1. Refractive errors are the most common eye issue. The World Health Organization estimates more than 153 million people worldwide are visually impaired. Refractive errors occur when the eye cannot focus light clearly, resulting in blurry vision. Four common refractive errors include:

• Myopia (nearsightedness): Difficulty seeing long distances
• Hyperopia (farsightedness): Difficulty seeing objects up close
• Astigmatism: Distorted vision at all distances
• Presbyopia: Difficulty reading or seeing things at arm’s length

Those with refractive errors may need glasses or contacts to correct their vision. “Many patients first experience refractive error at night while driving,” says Dr. Samin. “They notice the streetlights are blurry or ‘streaky,’ which is not normal.” For small refractive errors, our eyes can often compensate in other ways to keep the image clear. However, this can lead to eye fatigue or blurry vision by the end of the day. At this point corrective lenses and contacts may be needed.

Data over the past few years shows an increasing number of children experiencing eye conditions. “One thing we are seeing with children is they are spending less time outside which has been linked to a higher risk of developing myopia,” says Dr. Samin. Natural light helps our eyes develop so it is important for children to spend time outside. It is also imperative to children’s correct vision issues, such as eye turns or refractive errors, as early as possible to prevent lazy eye in the future.

2. Dry Eye and Ocular Allergies

Dry eye occurs when the eye does not produce tears adequately to moisturize the ocular surface. Your glands could be under-producing or your tears could be drying up faster than they are being produced. Ocular allergies are similar but occur when your eyes become sensitive to allergens or other irritating substances.

Dry eye and ocular allergies can go hand-in-hand—many people have both but are often diagnosed with only one. Individuals with either of these conditions may experience grittiness, blurring of vision, foreign body sensation, redness, irritation and itchiness. Itchiness is typically worse for those with ocular allergies.

Anyone can develop either of these conditions at any age. It is important to find the root cause of ocular allergies so you know what to avoid and can treat your symptoms accordingly. Dry eye and ocular allergies are often treated with over-the-counter eye drops, allergy or prescription medications and lifestyle changes including avoiding smoke, limiting screen time and drinking plenty of water.

3. Cataracts

“Cataracts are the third most common eye issue because almost everyone develops them!” says Dr. Samin. Exposure to UV rays from the sun is the main cause of cataracts so protecting your eyes with sunglasses is helpful in preventing cataracts at a young age. The lens in your eye takes on the UV rays to protect your retina, but over time, your lens wears out and becomes cloudy resulting in cataracts. In your 40s, your lens stiffens and then in your 60s and 70s your vision may become cloudy. Those with cataracts typically experience glares when driving at night in addition to cloudy vision.

“No eye drops or over-the-counter medications are available for treating cataracts. However, cataract surgery is the number one performed surgery in the United States and is a very effective treatment.” During cataract surgery, the cataract (lens) is removed and replaced with an implant. Before surgery, your surgeon reviews implant options with you to determine which will work best for your situation. Typically, the surgery is performed on the “worse” eye first and, once it heals, the same surgery is performed on the other eye.

4. Age-related Macular Degeneration

Age-related macular degeneration (AMD) occurs when there is a large buildup of plaque in the macula—a part of the retina that controls central vision—due to oxidative stress. This progressive disease is largely genetic and many people who experience it often do not show symptoms until they are in the late stage.

• Dry AMD: The most common type, dry AMD occurs when the macula thins over time and accumulates plaque-like deposits. AMD progresses in severity and symptoms of early, intermediate and late AMD.

• Wet AMD: This less common type, wet AMD causes faster vision loss and is always considered the late stage. Wet AMD occurs when abnormal blood vessels grow in the back of the eye, damaging the macula.

“Early and intermediate AMD largely have no symptoms which is why it is important to have an annual comprehensive eye exam,” says Dr. Samin. In late AMD (wet or dry) symptoms may include wavy or crooked looking lines, blurry vision, blank spots and dimmer colors than normal. In addition, dry AMD can progress to wet AMD, and at that point the condition cannot be reversed—another reason early detection is crucial.

In addition to family history of AMD, a large risk factor is smoking—currently or in the past. Second-hand smoke also increases your risk of AMD. “I always ask my patients first if they smoke or have a history of smoking. If so, that is the number one risk factor we try to eliminate,” says Dr. Samin.

5. Glaucoma

Your optic nerve is connected to your brain and is comprised of millions of fibers that help you see. Glaucoma is a condition where the fibers of the optic nerve get sick and die off. This can be caused by a buildup of fluid pressure within the eye or lack of blood perfusion to the optic nerve. The main treatment for glaucoma involves lowering the pressure of the eye via prescription drops or surgery to stabilize the optic nerve.

In the beginning stages of glaucoma, there are no symptoms. But over time, you slowly lose vision starting with your peripheral (side) vision.

“You can have glaucoma and still live a great quality and quantity of life,” says Dr. Samin. “Since vision loss with open angle glaucoma is so gradual, many patients do not even know they have it. Having your eyes checked annually can help detect glaucoma early and start a treatment plan.” Those over the age of 60 and with a family history of glaucoma are especially at risk of developing the condition as well as those who smoke. Getting a regular eye exam, being aware of family history and wearing eye protection can all help prevent glaucoma.

Age-Related Eye Issues

Many eye issues are age-related such as some of the conditions mentioned above. As with any system in the body, your eyes begin to wear out with age and use. Although the five disorders mentioned above are the most common, this is not an extensive list of eye issues. Taking good care of your eyes starting at a young age is vital in ensuring you live a good quality and quantity of life. Your eyes can even act as a measure of your general health—showing signs of stroke, diabetes, cardiovascular disease, brain tumors and more. Keep an eye on your eye health with an annual comprehensive eye exam such as those offered at Cooper Clinic.

Cooper Clinic offers comprehensive eye care services—including an annual exam—as part of its preventive exam or a stand-alone service.

To learn more about Cooper Clinic preventive exams and how an annual exam can help you manage and improve your health, visit cooper-clinic.com or call 866.906.2667.

Creamy Salsa Dressing

Ingredients

• 1/2 cup onion and bell pepper (assortment), chopped medium, sautéed and cooled
• 1/2 cup light sour cream
• 1/2 cup light mayonnaise
• 1/4 cup prepared salsa
• 2 Tbsp. low-fat buttermilk (optional)
• 1/2 package Hidden Valley® Original Ranch® Dip Mix
• 1/4 cup fresh cilantro
• 2 Tbsp. fresh lime juice
• 1 tsp. cumin

Directions

1. Add ingredients into a medium-sized bowl
2. Stir until the ingredients are well mixed together.
3. Adjust seasoning, as desired.
4. Refrigerate until ready to use.

Nutritional Analysis

Servings: 16
Serving Size: 2 Tbsp.

Calories: 45
Fat: 4 g
Saturated Fat: 1 g
Fiber: 0 g
Carbohydrates: 3 g
Protein: 1 g
Cholesterol: 7 mg
Sodium: 101 mg

Salad Mix

Ingredients

• Fresh cilantro
• 1/4 avocado
• 1 Tbsp. toasted pine nuts
• 4 oz. rotisserie chicken (or use grilled)
• 1/4 cup cherry tomatoes, cut in halves
• 1/2 cup canned corn  (rinsed and drained)
• 1/4 cup canned black beans (rinsed and drained)
• 2 Tbsp. Creamy Salsa Dressing

Directions

1. In a large bowl, add 3 cups mixed salad greens.
2. Add in cilantro, avocado and toasted pine nuts.
3. Add dressing and toss salad.
4. Top with tomatoes, corn, black beans and rotisserie chicken.

Nutrition Analysis (without dressing)

Servings: 1
Serving Size: 3 cups

Calories: 365
Fat: 15 g
Saturated Fat: 2 g
Fiber: 10 g
Carbohydrates: 24 g
Protein: 39 g
Cholesterol: 98 mg
Sodium: 573 mg

Recipe provided by Patty Kirk, RDN, LD, Cooper Clinic Nutrition.

Ingredients

• 1 cup soft silken tofu
• 1 cup fat-free cottage cheese
• 1/4 cup fat-free parmesan cheese
• 1/4 cup frozen spinach, chopped and defrosted (you can substitute any vegetable you like in place of the spinach)
• 1/4 tsp. onion powder
• 1/4 tsp. garlic salt

Directions

1. Add all ingredients to a blender.
2. Blend until smooth.
3. Serve with raw vegetables or crackers or as a spread on a sandwich or wrap.

Tip : For a fruit version of Zippy Dip, switch out the vegetables and savory spices for frozen fruit and agave nectar.

Nutritional Analysis

Servings: 6 – 7
Serving Size: 1/3 cup

Calories: 50
Fat: 1.2 g
Fiber: 0 g
Carbohydrates: 4.5 g
Protein: 6 g
Cholesterol: 2.5 g
Sodium: 171 mg

Recipe provided by Meridan Zerner, MS, RD, CSSD, LD, CWC, and Cooper Clinic Nutrition.

Spending time outdoors being active, enjoying nature and de-stressing is good for you. But more time in the sun means more exposure to its harmful rays, which can damage your skin. Even on overcast days, the sun’s rays can penetrate the clouds. Wearing sunscreen is one of the best ways to protect your skin and help prevent sunburn, skin cancer and premature aging.

Sunscreen is readily available, but in the last decade melanoma skin cancer cases in the U.S. have risen by 42%, according to the Skin Cancer Foundation, resulting in more than 8,000 deaths a year.

What Causes Skin Cancer?

The sun emits two types of ultraviolet rays:

• UVB rays: make up 5% of the sun’s radiation and cause burning
• UVA rays: are more harmful and penetrate deeper into your skin

Ultraviolet radiation is a “proven human carcinogen,” causing squamous cell carcinoma, basal cell carcinoma, which can develop into melanoma, according to the Skin Cancer Foundation.

Up to 95% of all ultraviolet radiation that reaches our skin is UVA rays. These rays, which can pass through glass, are equally intense throughout the year, while UVB rays become more powerful in the spring and summer, especially between the hours of 10 a.m. and 4 p.m.

UVA rays may not burn you, but they are the ones that primarily contribute to skin cancer, which is the most common type of cancer in the U.S. with more than 3.5 million people diagnosed each year. As little as 15 minutes in the sun could damage your skin, even on a cloudy day.

How Can You Protect Yourself?

Sunscreen is the tried-and-true method to protect yourself. But they’re not created equally. The Environmental Working Group (EWG) has investigated sunscreen products for 18 years and found only 25% of more than 1,700 products they’ve investigated offer broad-spectrum protection without troublesome chemical ingredients added to them.

In EWG’s 2024 Guide to Sunscreens report they found 229 products met safety and effectiveness standards. Fifty-one products met their standard for children.

To obtain the EWG’s passing grade, the product must:

• Be “green,” posing little hazard to health or the environment
• List every ingredient on the label, including nanoparticles and fragrances
• Have a sun protection factor (SPF) of 15 to 50
• Not contain ingredients restricted by the European Union and Canada as well as the U.S. Food and Drug Administration (FDA), U.S. Environmental Protection Agency, U.S. National Toxicology Program and California’s Proposition 65 list of known carcinogens and reproductive toxins

The FDA and EWG warn consumers that an SPF higher than 50 is not more effective. They also warn that people less frequently apply sunscreen with an SPF of 50+ because they think it applies more protection, when in fact it does not.

The American Academy of Dermatology recommends using water-resistant products with broad-spectrum protection and SPF of at least 30. Any sunscreen with an SPF less than 15 does not protect against skin cancer.

Ingredients to Avoid

According to a 2020 study by the FDA, oxybenzone is one of six sunscreen chemicals found in the bloodstream of volunteers at levels that exceed safety thresholds after only one day of use.

Oxybenzone was absorbed into the body at 50 to 100 times higher concentration than five other tested ingredients—avobenzone, octocrylene, homosalate, octisalate and octinoxate. Oxybenzone and another chemical, homosalate, then stayed in the bloodstream for seven to 21 days, the study found.

In May 2023, the FDA announced two ingredients—PABA and trolamine salicylate—would not be on the list of ingredients generally recognized as safe and effective.

How to Best Protect Yourself from Skin Cancer

Cooper Clinic Dermatology offers tips to keep you covered from head to toe year-round to help protect against skin cancer.

• Use a broad spectrum (UVA/UVB) sunscreen with an SPF of 30+ for best protection against the sun—be aware sunscreen products can no longer claim to be above SPF 50 because higher numbers are not proven to provide more protection.

• Apply sunscreen 365 days a year—rain or shine—because UVA/UVB rays still shine through on cloudy days.

• Use water-resistant sunscreen to help protect you when you are having fun in the pool or exercising outdoors—remember to reapply every two hours or immediately after swimming or excessive sweating.

• Sunscreen in bottles and lotions are best for our skin as opposed to sprays that may not rub in well—plus you have a better chance of using the recommended 1 oz. needed to cover your skin.

• Sunscreen that protects you from both UVA/UVB rays is best to help prevent burns and premature aging.

• Limit time in the sun, especially between the hours of 10 a.m. and 4 p.m., when the sun’s rays are most intense.

• Wear clothing to cover skin exposed to the sun, such as long-sleeved shirts, pants, sunglasses and broad-brimmed hats.

Prevention is key. Cooper Clinic recommends having a thorough, full-body skin cancer screening annually. It’s also important to do a self-check at home every month.

For more information about Cooper Clinic Dermatology’s skin cancer screening with a board-certified dermatologist or to book your screening, visit cooperclinicdermatology.com or call 972.367.6000.

With so many regions and practices around the world, five areas can help teach people ways to better their overall health. These areas have even shown ways to help you live longer. These regions are called Blue Zones.

Blue Zones, as they are dubbed by Dan Buettner, author of the book The Blue Zones Solution, are areas in the world with the highest longevity. People in the Blue Zones reach the age of 100 at a rate 10 times the average in the United States. These five areas were identified by Buettner for their longevity associated with both their diet and lifestyle:

• Ikaria, Greece
• Sardinia, Italy
• Nicoya, Costa Rica
• Okinawa, Japan
• Loma Linda, California

Despite Blue Zones being located all over the world and their inhabitants living in very different cultures, nine commonalities were found between these groups of long-lived people. By trying to adopt these nine lessons from the world’s oldest and healthiest people—the Power of 9 as Buettner labeled them—we can hopefully create positive change in our own lives.

1. Move naturally
2. Have purpose
3. Downshift
4. 80% rule
5. Plant based
6. Wine at 5
7. Right tribe
8. Loved ones first
9. Belong

Ways to Incorporate the Power of 9 into Everyday Life

1. Move Naturally

• Incorporate exercise into your day; read Fitness Files articles and watch Exercise Moves videos for tips and advice from Cooper experts
• Be active by walking and gardening

2. Have Purpose

• Find your purpose in life and commit to it to support a longer, happier life
• Volunteer at a local community group to support what you enjoy

3. Downshift

• Be mindful at mealtimes and allow time to rest and digest
• Prioritize sleep by aiming for 7-9 hours per night
• Go outside to enjoy nature and get sunshine, which helps produce vitamin D3
• Aim for more of a relaxed pace of life without stress

4. 80% Rule

• Practice Hara Hachi Bu, a Japanese eating practice of mindfully eating until you’re 80% full
• Take your time at meals and enjoy them with friends and family

5. Plant Based

• Choose whole foods from the earth and limit processed foods
• Limit meat by eating one serving a week comparable to the size of a deck of cards
• Favor fish and choose from the middle of the food chain for less mercury; avoid large predator fish such as shark, mackerel and tilefish
• Have two ice cube sizes of dairy a few times a week, primarily from goats and sheep
• Have an egg every other day for a good source of protein
• Eat at least one cup of cooked beans daily for fiber and protein
• Eat a handful of nuts daily
• Choose heart-healthy oils, such as avocado and olive oil, for cooking and salad dressing
• Eat no more than 1/4 of your plate in bread and when you do, choose whole grain or sourdough
• Slash sugar in your diet and use natural sweeteners such as honey or agave
• Avoid beverages with added sugar; instead opt for sparkling water, tea or water

6. Wine at 5

• Primarily red wine for the benefits of the resveratrol
• Enjoy a glass with friends and family during mealtimes
• For those who don’t drink, there is no research to start drinking any alcohol

7. Right Tribe

• Spend time laughing, being social and playing games with family and friends

8. Loved Ones First

• Keep your family close and live in extended family units if that works for you
• Commit to a life partner, which can add three years to your life expectancy
• Grandparents can help care for the grandchildren, adding to a sense of purpose

9. Belong

• Join a community with common interests to feel connected
• Engage in conversations with coworkers and friends
• Be open to new experiences

In addition, learning how to manage your stress can benefit your longevity. Here are tips to better manage your stress:

• Choose foods high in omega-3 fatty acids to provide antioxidant support such as salmon, chia seeds and walnuts
• Eat foods high in magnesium to help muscles relax; examples: avocado, banana, broccoli and spinach
• Consider trying herbs such as ashwagandha (nutritional supplement), lemon balm (tea) and chamomile (tea)
• Enjoy time with friends and family by dining together and playing games

The Blue Zones offer you valuable insights into how diet and lifestyle can influence longevity. Following a more plant-based diet with an emphasis on whole foods versus processed is a good place to start. Next, consider focusing on the social aspects of finding community and volunteering for a cause you believe in. Genetics may play a role in longevity, but you can have a say and choose to incorporate the Power of 9!

For personalized nutrition guidance, schedule a nutrition consultation with a Cooper Clinic registered dietitian nutritionist. Visit cooperclinicnutrition.com or call 972.560.2655.

Article by Amber Grapevine, MS, RDN, LD, and Cooper Clinic Nutrition.

Ingredients

• 1/2 cup McCann’s® Quick Cooking Irish Oatmeal
• 1 Tbsp. dried cranberries (or dried apricots, diced)
• 1 Tbsp. brown sugar (or 1/2 Tbsp. Splenda® Brown Sugar Blend)
• 1 Tbsp. roasted nuts (almonds, pecans, walnuts)
• 3/4 cup milk (skim, low-fat, soy, etc.)
• 1/4 cup fresh apple, diced (or banana, blueberries, etc.)

Directions

1. Place oatmeal, dried cranberries, brown sugar, roasted nuts and milk into a large cereal bowl.
2. Microwave for approximately 90 seconds.
3. Add diced apple and stir.

Tip : Pre-measure oats, dried cranberries, nuts and brown sugar into a sandwich-size baggy and store in the pantry until you are ready to make the oatmeal.

Nutritional Analysis

Serving: 1
Serving Size: 1 large cereal bowl

Calories: 332
Fat: 7 g
Fiber: 5 g
Carbohydrates: 57 g
Protein: 11 g
Cholesterol: 4 g
Sodium: 81 mg
Saturated Fat: 0 g

Recipe provided by Cooper Clinic Nutrition

Running is typically the first thing people think of when talking about cardio exercise but many other forms can elevate your heart rate and get your blood pumping. Cooper Fitness Center Professional Fitness Trainers Stephanie Hill and Jonny Wright share a variety of cardiovascular exercise and training plans to consider when adding cardio to your routine. 

Why is Cardiovascular Training Important?

Your cardiovascular system is comprised of the heart, blood vessels and blood and supplies your body’s organs with the oxygen and nutrients they need to function properly. “When performing cardio, your heart and lungs work together to bring oxygen into the body and deliver it to the muscles being used,” says Hill. Wright also explains that cardio workouts assist the body in blood circulation by carrying immune cells that aid in fighting infection in the body and removes waste products. Additional health benefits of regular cardiovascular exercise include:

1. Improves Heart Health
   
   
   • Strengthens your heart muscle so it can pump blood more efficiently
   • Lowers resting heart rate—your heart doesn’t have to work as hard at rest
   • Reduces blood pressure over time
   • Helps improve blood circulation
     
     
2. Boosts Lung Capacity
   
   
   • Increases your lungs’ ability to take in and use oxygen
   • More efficient breathing and feeling less winded during physical activity
     
     
3. Enhances Brain Function
   
   
   • Improves memory, focus and mood due to increased blood flow to the brain
   • Can reduce symptoms of anxiety and depression thanks to endorphins (“feel good” chemicals)
     
     
4. Helps with Weight Management
   
   
   • Cardio burns calories during and even after your workout
   • It supports fat loss when combined with proper nutrition
     
     
5. Increases Endurance and Stamina
   
   
   • Helps you perform daily tasks (such as climbing stairs or carrying groceries) with less effort
   • Body fatigues less quickly during physical activity
     
     
6. Improves Sleep Quality
   
   
   • Helps you fall asleep faster and sleep more deeply
     
     
7. Reduces Risk of Chronic Diseases
   
   
   • Lowers risk of:
     • Heart disease
     • Stroke
     • Type 2 diabetes
     • Certain cancers
     • High cholesterol
       
       
8. Supports Joint and Bone Health
   
   
   • Low-impact cardio, such as walking or swimming, keeps joints moving without too much strain
   • Some forms of cardio (such as running or jumping rope) can increase bone density
     
     

Additionally, cardio can speed up your metabolism, helping your body process food and energy more efficiently. “Adding cardiovascular training to your regular exercise also reduces the risk of chronic diseases like heart disease, diabetes and high blood pressure, while enhancing mood and mental health through the release of endorphins,” says Wright. It can provide enormous health benefits, but many people don’t know where to begin. 

Get Your Body Moving 

“The most important thing is to just get your body moving,” says Hill. Many people think of running when the word cardio comes up but there are many other avenues to explore! “There are so many types of cardio that my clients often don’t think about,” says Hill. “Some of the different cardio options I like to recommend are walking, swimming, cycling, using the elliptical and even the rowing machine.” 

So, once you start adding cardiovascular exercise into your routine, how can you keep it interesting? Hill provides four forms of training to try. 

• Continuous training: Continuous cardiovascular training is performed at a steady state for 15-45 minutes at a time. Continuous cardiovascular training is beneficial for anyone, improving overall heart health and conditioning of the body. 

• Varied training: Varied cardiovascular training includes performing diverse types of activities in the same training session. For this training plan, you may jog for 10 minutes, cycle for 10 minutes and then get on the elliptical for 10 minutes. This type of training can be helpful by exposing your body to different motions within the same cardio workout as well as keeping it interesting for your mind. 

• Time training: Time training is a great way to start implementing cardiovascular exercises into your normal training routine. Hill recommends starting with a 30-second jog, walking for two minutes and then repeating until you reach a total of 15-20 minutes. As you progress, you can increase your jogging time and decrease your walking time. Training for time instead of distance is ideal for improving endurance and preventing injury when first adding cardio to your routine. 

• Intensity training: The goal of intensity training is to achieve your maximum heart rate. This can be done with high-intensity interval training (HIIT) when you are exerting maximal effort with minimal recovery between exercises. Intensity training increases cardiac volume and is especially beneficial for post-menopausal women trying to burn fat and lose weight. Intensity training also includes using the heart rate training zones, which correspond to different levels of exercise intensity.
  • Zone 1: Very Light (50–60% of maximum heart rate)
  • Zone 2: Light (60–70% of maximum heart rate)
  • Zone 3: Moderate (70–80% of maximum heart rate)
  • Zone 4: Hard (80–90% of maximum heart rate)
  • Zone 5: Maximum (90–100% of maximum heart rate)

To learn more about the zones and heart rate training, read Pump Up Your Workout with Heart Rate Tracking.

The above training plans can be used for all forms of cardio—not just running or walking. “Walking is a great place to start—it gets your body moving—but it isn’t the end-all be-all,” says Hill. Try a new form of cardio the next time you exercise; you may just find something new you enjoy.

For more information about cardiovascular training, watch the Exercise Move.

Recommended Amount of Cardiovascular Exercise 

So how much cardio—or aerobic activity—should you be including into your exercise routine? Kenneth H. Cooper, MD, MPH, Cooper Aerobics Founder and Chairman, recommends getting at least 30 minutes of collective or sustained aerobic activity most days per week in addition to at least two days of strength training per week. As we age the aerobic-strength training ratios change, too:  

• Ages 40 and younger: 80% aerobic exercise; 20% strength training 
• Ages 41-50: 70% aerobic exercise; 30% strength training 
• Ages 51-60: 60% aerobic exercise; 40% strength training  
• Ages 61+: 55% aerobic exercise; 45% strength training 

Whether you’re new to cardiovascular training or a seasoned pro, adding some form of cardio to your exercise regimen will help improve your heart and lung health as well as help you live a better quality and quantity of life. A professional fitness trainer can help you implement cardio into your routine and discover a new form of training you can truly enjoy. 

For more information on personal training or to schedule a session with a professional fitness trainer, visit cooperfitnesscenter.com or call 972.233.4832. 

Ingredients

• 3 chicken breasts
• 1/2 cup plain low-fat Greek yogurt
• 1 Tbsp. paprika
• 1 Tbsp. olive oil
• 1 Tbsp. lemon zest
• 4 cloves garlic, crushed
• 1/8 cup lemon juice
• 1 tsp. salt
• 1 tsp. ground black pepper

Optional Topping

• 1/2 cup plain low-fat Greek yogurt
• 1 Tbsp. lemon juice

Directions

1. Place chicken breasts in a large bowl. Add the yogurt, paprika, olive oil, lemon zest, garlic, lemon juice, salt and pepper and mix.
2. Transfer the chicken breasts and marinade into a resealable plastic bag. Marinate for 2-3 hours in the refrigerator.
3. Preheat griddle on medium-high heat and lightly oil the griddle.
4. Optional Topping: Combine 1/2 cup yogurt and 1 Tbsp. lemon juice in a small bowl. Set aside.
5. Remove chicken from bag and grill it for 30-35 minutes, turning often, until well-browned and meat is no longer pink in the center. Cook until the internal temperature reaches 180 degrees F.
6. Plate the chicken and add the optional topping if desired.

Nutritional Analysis (Per Serving)

Servings: 6
Serving Size: 1/2 chicken breast

Calories: 250
Total Fat: 8
Fiber: 1.1 g
Carbohydrates: 6.2 g
Protein: 20 g
Cholesterol: 169 mg

Recipe provided by Meridan Zerner, MS, RDN, CSSD, LD, CHWC , Cooper Clinic Nutrition.

Ingredients

• 2 apples, cored, peeled and thinly sliced
• 2 Tbsp. whole wheat flour, divided
• 1 tsp. sugar
• Pinch ground cinnamon
• 2 Tbsp. quick-cooking rolled oats
• 2 Tbsp. brown sugar
• 2 Tbsp. butter

Directions

1. Preheat oven to 400°.
2. Coat a 2-cup microwave-safe baking dish and individual ramekins with cooking spray.
3. In the baking dish, combine apples, 1 tsp. flour and 1 tsp. sugar; mix well. 
4. Microwave on high power for 3-4 minutes or until apples are soft. 
5. Combine apples with brown sugar, remaining flour and butter; mix well. 
6. Add oats into mixture; mix well.
7. Spoon mixture into individual ramekins.
8. Bake 15-20 minutes or until golden and bubbly. 
9. Serve warm with frozen yogurt, if desired. 

Nutritional Analysis

Servings: 2
Serving Size: Half the recipe

Calories: 305
Fat: 11 g
Carbohydrates: 49 g
Protein: 2 g

Recipe provided by Cooper Clinic Nutrition.

When it comes to nutrition, we often focus on what we eat—whole grains, proteins, fats and sugars—but recent research suggests the order in which we consume these foods may also play a critical role in our health. This concept, known as food sequencing, is gaining attention for its potential impact on blood sugar levels, which are linked to the risk of developing type 2 diabetes and other metabolic conditions.

Understanding Food Sequencing

Food sequencing involves consuming diverse types of foods in a specific order during a meal to manage the body’s glycemic response—the rise in blood glucose levels following food intake. The theory behind food sequencing is that starting with foods that have a low glycemic index (GI), such as a non-starchy veggies, nuts, beans/lentils, whole grains or proteins, can slow the absorption of carbohydrates that are eaten later in the meal. This leads to a more gradual increase in blood sugar levels, rather than a sharp spike.

The Dangers of Blood Sugar Spikes

Blood sugar spikes occur when glucose is rapidly absorbed into the bloodstream after consuming high-GI foods, such as refined carbohydrates and sugary drinks. These spikes can be harmful over time as they place a significant burden on the body’s ability to regulate glucose. When the pancreas struggles to produce enough insulin to manage these spikes, it can lead to insulin resistance—a key factor in the development of type 2 diabetes.

Chronic blood sugar spikes can also cause inflammation and damage to blood vessels, increasing the risk of cardiovascular disease. Frequent spikes followed by sharp drops in blood sugar can lead to energy crashes and increased hunger, creating a cycle that contributes to overeating and weight gain.

The Impact of Food Sequencing on Blood Sugar Levels

A 2022 study by Japanese researchers highlighted the benefits of food sequencing in controlling post-meal blood sugar levels. The study found participants who consumed vegetables and protein before carbohydrates had significantly lower blood sugar levels after meals compared to those who ate carbohydrates first. This simple change in eating order led to a reduction in the overall glycemic response offering a promising strategy for managing blood sugar levels in individuals at risk for type 2 diabetes.

Foods That Cause Blood Sugar Spikes

Certain foods are notorious for causing rapid increases in blood glucose. These include:

• Refined grains: White bread, white rice and pasta made from refined flour are quickly broken down into glucose in the body, leading to spikes.
  

• Sugary foods: Candies, pastries and sodas contain excessive amounts of simple sugars that are rapidly absorbed into the bloodstream.
  

• High-GI fruits: While fruit is healthy, fruits such as watermelon and pineapple have a higher glycemic index and can cause quick rises in blood sugar. Note that these fruits are still packed with beneficial nutrients.

On the other hand, low-GI foods, such as non-starchy vegetables, whole grains, legumes and proteins, are digested more slowly. Slower digestion leads to a steadier release of glucose into the bloodstream.

The Role of Dietary Fiber in Blood Sugar Control

Dietary soluble fiber, particularly soluble fiber found in foods such as oats, legumes and many vegetables, plays a crucial role in managing blood sugar levels. Fiber slows the digestion and absorption of carbohydrates, which helps prevent the rapid rise in blood sugar. This is why consuming fiber-rich foods first, as part of a food sequencing approach, can be beneficial.

When fiber is consumed before high-GI foods, it forms a gel-like substance in the digestive tract that slows the passage of food. This not only delays glucose absorption but also promotes a feeling of fullness, which can help with weight management.

An Example of Food Sequencing

To put food sequencing into practice, consider a balanced meal with a focus on the order in which you consume each component. Here’s an example:

Meal: Grilled chicken, mixed vegetable salad, quinoa and a slice of whole grain bread

1. Start with the salad: Begin the meal with a mixed vegetable salad, containing leafy greens, tomatoes, cucumbers and a light vinaigrette. The fiber from the vegetables and healthy fats from the dressing will help slow the absorption of glucose from the rest of the meal.
   

2. Eat the protein: Next, move on to the grilled chicken. The protein further slows digestion and helps stabilize blood sugar levels.
   

3. Consume the carbohydrates: After the vegetables and protein, eat the quinoa and whole grain bread. Since the body is already processing the fiber and protein, the carbohydrates will be absorbed more slowly, preventing a sharp increase in blood sugar.

By following this order, you can enjoy a variety of foods while minimizing the impact on your blood sugar levels. This approach is not only beneficial for those with existing metabolic concerns but can also be a proactive strategy for anyone looking to improve their overall health.

Takeaways

The order in which we consume food can significantly influence our blood sugar levels and overall health. Food sequencing, particularly starting with fiber-rich vegetables and proteins before carbohydrates, offers a practical way to manage blood glucose levels and reduce the risk of type 2 diabetes.

As supported by the 2022 study on dietitian-led nutrition therapy, this approach is an effective tool for enhancing metabolic health. By understanding the impact of different foods on blood sugar and strategically planning the sequence of your meals, you can take a simple yet powerful step toward better health.

For personalized nutrition guidance, schedule a nutrition consultation with a Cooper Clinic registered dietitian nutritionist. Call 972.560.2655 or visit cooperclinicnutrition.com.

Article provided by Cooper Clinic Nutrition