Nutrition & Lifestyle – July 2009

U-V Safety Month

According to, July is observed as “UV Safety” month. Long-term exposure to ultraviolet radiation (sunburn rays), can contribute to serious eye disorders, such as macular degeneration, and/or blindness due to cataracts.*

It is important to protect your eyes from continued damage, which can occur from “even a single outing on a very bright day.” The article states that “similar to sunburns, eye surface burns usually disappear within a couple of days, but may lead to further complications later in life”, especially as we mature into our 50s, 60s and beyond.

In an effort to make certain your eyes are protected from these harmful sun rays, wear sunglasses, and a broad-rimmed hat. Select sunglasses with lenses stating a 99 to 100% block of UVA AND UV-B rays. If this isn’t clearly stated, don’t purchase glasses based of the darkness of the lense or the price tag.

Protect your eyes!

* Source: American Academy of Ophthalmology


Delicious Recipe for Health, Comfort & Convenience


This yummy, as well as, nutritionally well-balanced chowder is excellent for those evenings at the coast, or on chilly, cloudy days. The recipe below combines both beneficial whole-grains and the healthy oils of salmon, to create a healthy, hearty, comforting meal. As an added bonus, this meal can be prepared in one pot, so clean-up is quick and easy!


  • 2 tbsp of extra-virgin olive oil
  • 8 scallions, chopped
  • 1 tbsp all-purpose flour
  • 2 cups of 1% milk
  • ½ tsp of kosher salt
  • ¼ to ¾ tsp of freshly ground black pepper (use sparingly, but add to taste)
  • 2 cups cooked wild or brown rice
  • 1 pound of fresh salmon, skin removed & cut into bite-sized pieces

*If interested in turning up the heat, you may add 1 to 2 tsp of Hot Sauce to the ingredients to the chowder.


  • Heat oil in large, deep skillet over medium heat.
  • Sauté scallions for 2 minutes.
  • Sprinkle-in flour, and whisk-in milk.
  • Gently cook , while stirring frequently, until sauce thickens (takes about 3 to 5 minutes). DO NOT LET THE SAUCE BOIL!!!
  • Season sauce with salt and pepper (may add *Hot Sauce, at this point, to spice up the chowder).
  • Stir in precooked rice, and reduce heat to medium-low (AGAIN, DO NOT LET THE INGREDIENTS BOIL).
  • Add bite-sized salmon pieces, gently cooking until fish is thoroughly cooked, stirring at 3 minutes (~ 5 minutes).


Make four 1½ cup per servings.

Each serving contains 350 calories, 13 grams of fat, 31 grams of protein, 28 grams of carbohydrates, 2 grams of fiber, and 60 milligrams of cholesterol, and 380 milligrams of sodium.


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