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Sometimes being fit isn’t just about working out, burning calories, and building muscles. Being fit also includes metal fitness. So, this month, we offer you the Self-care Challenge.

Besides working through these daily challenges, take time for yourself to meditate or walk during this month.

  • Create or reaffirm a goal.
  • Make a gratitude list.
  • Name one thing you like about yourself.
  • Create a dream/vision board.
  • Treat yourself.
  • Do a short yoga routine.
  • Do a random act of kindness.
  • Donate a thing you don’t need.
  • Share something that makes you happy.
  • Do something unusual.
  • Practice deep breathing.
  • Organize one room or closet.
  • Walk barefoot in the grass.
  • Have a movie night.
  • Start or add to a bucket list.
  • Reach out to a friend you haven’t spoken to in a while.
  • Share a thing you are proud of.
  • Color or draw a picture.
  • Track your water intake.
  • Share a recent accomplishment.
  • Give up a bad habit for the day.
  • Confront a problem, big or small.
  • Share your favorite song.
  • Compliment a stranger.
  • Make a healthy snack or meal.
  • Take a walk in nature.
  • Share a fond memory.
  • Do something fun.
  • Exercise or stretch.
  • Share how you feel after completing the challenge.
  • Mangoes are an excellent source of vitamins A and C, and they are also an excellent way to replenish potassium lost through exercise or for those who are constantly “on the go.”
  • An average-sized mango can even contain up to 40 percent of your daily fiber requirement, thereby being a great way to curb constipation and irregularity.
  • Mangoes can also help to prevent certain types of cancer and help to lower blood cholesterol levels, too.

Recipe: Jamaican Jerk Chicken Salad 

  • ½ cup prepared or purchased honey mustard dressing
  • 1 teaspoon finely grated lime zest
  • 4 chicken breast halves without skin, boneless
  • 1 tablespoon Jamaican Jerk seasoning
  • 2 large fresh mangoes
  • 10 to 12 cups mixed greens 

Stir together honey mustard dressing and lime zest.  Cover and chill dressing while preparing chicken. 

Rinse chicken and pat dry; sprinkle with Jerk seasoning.  In a large skillet cook the seasoned chicken in hot oil over medium-high heat about 6 minutes on each side until browned and no longer pink.  Thinly slice each chicken breast. 

Arrange warm chicken and mango atop greens on four plates; drizzle with the honey mustard dressing.

 

Recipe:  Mango Pork 

  • 2 medium ripe mangoes
  • 1 pork tenderloin, about ¾ pound
  • Cooking spray or olive oil
  • Salt and pepper to taste
  • Hot pepper sauce 

Put pulp of one mango in food processor or blender.

Cut the other mango into small cubes.  Trim pork tenderloin and slice into 1-inch thick medallions.  Flatten slices lightly with hand.  Spray a skillet or medium saucepan with cooking spray or add a small amount of olive oil and heat on medium-high.  Brown pork for one minute on each side. Season each side with salt and pepper to taste. 

Reduce heat and cook pork another five minutes to cook through.  Remove to plate and add mango to skillet or saucepan. Cook puree about, scraping up brown bits of pork, for about 30 seconds.  Add several drops of hot sauce and the mango cubes.  Toss cubes in puree while heating through.  Spoon sauce over pork and serve with pasta or hot cooked rice.

Our bodies have a unique way of telling us when we are not getting enough protein in our diet. Here are seven great ways that show us we are lacking protein:

  • You are constantly weak and hungry.
  • Your muscles no longer have definition.
  • You are struggling to lose weight.
  • You are losing your hair.
  • You are always getting sick.
  • Your lower legs and feet swell unexpectedly.
  • Your skin gets patchy in places.

(continued from Part I…)

How is glaucoma diagnosed?

To diagnose glaucoma complete eye examination is recommended which involves measuring eye pressure, inspecting the eye’s drainage angle, examining the optic nerve, testing vision, getting measurements of optic nerve, and measuring the thickness of cornea.

How is glaucoma treated?

Treatment aims at reducing the intraocular pressure and preventing further damage to the optic nerves. Intraocular pressure can be reduced by increasing the drainage of excess eye fluid or reducing its production through medications.

Is there a diet you should follow or foods you should avoid if you have glaucoma?

Foods to eat:

  • Iron rich foods such as spinach
  • Vitamin A containing foods such as sweet potatoes, carrots, mangoes and milk
  • Protein rich foods such as eggs, milk
  • Zinc-rich foods such as green peas, eggs, wheat germ, chickpeas, oyster, red meat, poultry and certain seafood
  • Foods rich in vitamin C like green pepper, citrus fruits and tomatoes 

Foods to avoid:

  • Foods with trans fatty acids like cookies, cakes and french fries
  • Foods with high saturated fats like full fat meat (beef)
  • Foods/drinks with caffeine like coffee
  • Avoid alcohol

During the month of March, National Glaucoma Week is celebrated to raise awareness for this condition that affects nearly 3 million people every year. Here we will discuss all things glaucoma.

 

What is glaucoma?

Glaucoma is a group of eye conditions that damage the optic nerve, which is crucial for transmitting visual information from the eye to the brain. 

What are the symptoms of glaucoma?

While glaucoma starts out typically asymptomatic, the gradual progression of the symptoms can include:

  • Loss of peripheral or side vision
  • Seeing halos around lights and glare in bright light
  • Redness in the eye
  • Eye pain
  • Eye that looks hazy (particularly in infants)
  • Narrow or tunnel vision
  • Vision Loss 

What causes glaucoma?

 The fluid inside the eye nourishes the lens and the cells of the cornea and maintains a pressure, which allows the cornea to maintain its convex shape that is necessary for good vision. The pressure inside the eye or the intraocular pressure is maintained at a constant due to drainage of excess fluid out of the eye.

Increased pressure inside the eye due to the obstructed flow of the fluid may lead to glaucoma. 

Other causes may include family history, association with other diseases like hypertension and diabetes, burn or chemical injury to the eye, or trauma to the eye. 

(continued in Part II…)