large skinless chicken cutlets (6 ounces each), pounded very thin Nonstick cooking spray

1.

cup grated reduced-fat mozzarella cheese

1. Coat a large skillet with nonstick cooking spray. Place over medium heat and add the olive oil. When the oil is hot, add the onion, two-thirds of the garlic, and bay leaf. Cook, stirring, for 6 to 7 minutes, until the onion begins to soften and become translucent. Reduce the heat to medium and add the tomatoes and sprig of basil. Cook, stirring occasionally, until the sauce starts to thicken, about 10 minutes. Season with salt and pepper. Cover and simmer on low heat while you prepare the broccoli and chicken.

2. Preheat the oven to 450F. Cover a large baking sheet with aluminum foil or parchment paper. Sprinkle the remaining garlic over the broccoli, and season with salt and pepper. Wrap the broccoli tightly in aluminum foil. Set aside.

3. Place the flour on a piece of waxed paper or aluminum foil. In a shallow bowl, beat the egg whites. On another piece of waxed paper or aluminum foil, mix the bread crumbs with the oregano, rosemary, 2 tablespoons Parmesan, and season with a pinch of salt and pepper.

4. Sprinkle both sides of the chicken cutlets with salt and pepper. Lightly dredge the cutlets in the flour, then dip in the egg whites, shaking off any excess egg, then dredge in the bread crumb mixture. Coat both sides of each cutlet with nonstick cooking spray and place on the prepared baking sheet.

5. Bake the chicken and foil packet of broccoli until the cutlets are golden and the broccoli is tender, 8 to 10 minutes. Remove the broccoli and chicken from the oven.

6. Preheat the broiler. Sprinkle the cutlet with the mozzarella and remaining 1 tablespoon Parmesan. Place under the broiler for 1 to 2 minutes, until the cheese is golden. (Watch carefully-they can burn easily!) Transfer the chicken and broccoli to a platter. Remove the bay leaf from the tomato sauce and ladle the sauce around the chicken. Sprinkle with the torn basil and serve immediately.

PER SERVING.

569 calories, 59 g protein, 41 g carbohydrate, 16 g fat (4 g saturated), 111 mg cholesterol, 670 mg sodium, 7 g fiber; plus 365 mg calcium (36% DV), 86 mg magnesium (22% DV), 97 mcg vitamin K (122% DV), 1,017 mg pota.s.sium (29% DV), 113 mcg folic acid (28% DV)

CHAPTER 11.

CATARACTS AND MACULAR DEGENERATION.

For more than 75 years, Nat was a glutton for the printed word. He would read anything-newspapers, magazines, even instruction manuals-but he loved books best. He was active, with plenty of friends and a terrific family, but he was happiest when he could relax with a good novel. So it was particularly devastating when Nat lost most of his sight to macular degeneration. Now, when he finally has all the leisure time in the world, he can't read much more than the large type of the newspaper headlines. Instead of reading novels, he settles for listening to television and radio. It breaks his family's heart. My heart, because I'm a part of Nat's family-he is my husband's grandfather.

Vision loss, and the resulting loss of quality of life, is all too common-cataracts affect about half of all Americans over age 80, and approximately 13 million Americans have macular degeneration. In the past decade, research has pointed to nutrition as one of the factors that might reduce the risk and and slow the progression of these disorders. I wish that this information had been available back when Nat was still in his prime, when it might have helped to preserve at least some of his sight. I'm sure he would have embraced the changes I'll discuss in this chapter if it meant he could spend even one more quiet hour with the mysteries he loves so much. slow the progression of these disorders. I wish that this information had been available back when Nat was still in his prime, when it might have helped to preserve at least some of his sight. I'm sure he would have embraced the changes I'll discuss in this chapter if it meant he could spend even one more quiet hour with the mysteries he loves so much.

FAQSI understand that there may be a risk to taking high doses of certain vitamins for macular degeneration. Plus, I can't stand popping extra pills. Should I still take a multivitamin?

Yes. High levels of vitamin E supplements can be problematic but a daily multivitamin with only 100% DV for vitamin E is fine (and it will provide-at the very least-100% DV for zinc and vitamin C, along with some beta carotene as well). As for the additional zinc, beta carotene, and vitamin C pills, skip them if you're not a fan. Instead, try making one of my Smooth-SEE recipes (Chapter 11). They are both chock-full of the best nutrients for eyes, and are healthy for everyone, not just those with macular degeneration. Just be sure to account for the calories, if weight is a personal concern.

WHAT AFFECTS.

CATARACT.

DEVELOPMENT?.

Light enters the eye through the pupil, the round, black opening at the center of the iris. Behind the pupil is the lens, which catches the incoming light and focuses it onto the retina at the back of the eye.

A cataract is formed when protein fibers in the lens change shape and clump together, clouding the normally transparent lens. This is similar to the process that turns the protein in egg alb.u.min from clear to white when cooked. In fact, most well-developed cataracts look milky white, although in some rare cases, the lens can turn yellow or brown instead.

Cataracts develop slowly, over a period of years. But even before a cataract can be seen from the outside, vision can become blurry or cloudy, like looking through a fogged windshield. Other possible symptoms include worsened night vision, faded color vision, and starburst or halo effects around bright lights. Because cataracts can be surgically removed, these symptoms are only temporary-after surgery you may need gla.s.ses to see detail, but your sight will be clear.

No one knows exactly what causes eye proteins to clump and create a cataract. Many scientists blame unstable molecules known as free radicals, which can wreak havoc throughout the body, causing destruction and disease wherever they go through a complex chemical process called oxidative stress oxidative stress. And what creates free radicals? Well...the single greatest cause is just being alive. Natural metabolic processes from normal body functions like breathing and digesting food generate lots of free radicals, and unless they are neutralized, they build up over time. That's why our bodies seem to deteriorate slowly with age-it's the acc.u.mulated damage from years of free radical attacks. Anytime there is a major change in the way our bodies work, there is a potential increase in the number of free radicals produced, which is why many metabolic disorders, especially diabetes, are considered risk factors. People with diabetes have a 40 percent increased risk of cataracts...and their cataracts develop faster and earlier than those in people without blood sugar problems.

Two other major causes of free radicals are smoking and ultraviolet radiation from sunlight. That's why all cataract prevention strategies must include a commitment to stop smoking and reduce exposure to sunlight. Cataracts can also be caused by surgery for other eye problems, traumatic eye injury, or long-term use of corticosteroids. In very rare circ.u.mstances, genetic anomalies can create cataracts in newborn babies or infants.

HOW FOOD AFFECTS CATARACTS.

The ultimate prevention for cataracts is simple: Never grow old.

For those of you who can't stop time, nutrition and lifestyle changes are your best bets for preventing or slowing the development of cataracts. Although research has not absolutely, positively proved nutrition's role in cataract prevention, science provides ample circ.u.mstantial evidence that eating the right foods could help...and I know for certain it can't hurt!

For cataract prevention, the primary nutrients you want to pay attention to are antioxidants and the B vitamins.

ANTIOXIDANTS: VITAMIN C AND VITAMIN E.

As the name suggests, antioxidants fight the fight the oxidative oxidative stress caused by free radicals. There is no single antioxidant-rather, it is a broad category that includes vitamin C, vitamin E, lutein, beta carotene, and any number of other substances that can neutralize free radicals. All vegetables and fruits contain antioxidants, so eating a diet rich in those foods should help prevent cataracts. The few research studies that have been conducted confirm it. stress caused by free radicals. There is no single antioxidant-rather, it is a broad category that includes vitamin C, vitamin E, lutein, beta carotene, and any number of other substances that can neutralize free radicals. All vegetables and fruits contain antioxidants, so eating a diet rich in those foods should help prevent cataracts. The few research studies that have been conducted confirm it.

The Nurses' Health Study revealed that women who ate a very healthy diet full of all kinds of antioxidants from vegetables, fruits, and whole grains were half as likely half as likely to develop cataracts as women who did not eat such a healthy diet. Those benefits were from food alone-if the women took vitamin C supplements, they actually lost that protection and had the same risk of cataracts as women who ate unhealthy diets. Why? No one knows. The truth is, those results were unexpected. We know that vitamin C is a potent antioxidant. We know that people who get lots of vitamin C in their foods (as measured by blood levels of vitamin C) have a reduced risk of cataracts, and at least one earlier study had shown that people who took supplements were less likely to have cataracts. And finally, we know that when laboratory mice eat vitamin C supplements, they have a reduced risk of cataracts. So this finding that vitamin C supplements did not reduce the risk for people is confusing. to develop cataracts as women who did not eat such a healthy diet. Those benefits were from food alone-if the women took vitamin C supplements, they actually lost that protection and had the same risk of cataracts as women who ate unhealthy diets. Why? No one knows. The truth is, those results were unexpected. We know that vitamin C is a potent antioxidant. We know that people who get lots of vitamin C in their foods (as measured by blood levels of vitamin C) have a reduced risk of cataracts, and at least one earlier study had shown that people who took supplements were less likely to have cataracts. And finally, we know that when laboratory mice eat vitamin C supplements, they have a reduced risk of cataracts. So this finding that vitamin C supplements did not reduce the risk for people is confusing.

The story on vitamin E is equally confusing. Although some research has shown that taking vitamin E supplements reduces the risk of cataracts, others show that the supplements almost doubled doubled the risk of cataracts. No one knows why the science is so conflicting, for both vitamins. Regardless of the reasons, the risk of cataracts. No one knows why the science is so conflicting, for both vitamins. Regardless of the reasons, the big-picture message is clear: the big-picture message is clear: Eating lots of fruits and vegetables, including those rich in vitamins C and E, may be your best protection against cataracts. Eating lots of fruits and vegetables, including those rich in vitamins C and E, may be your best protection against cataracts.

BEST FOODS FOR VITAMIN C: Guava, bell peppers (red, yellow, green), orange juice, hot chile peppers, oranges, grapefruit juice, strawberries, pineapple, kohlrabi, papaya, lemons, Guava, bell peppers (red, yellow, green), orange juice, hot chile peppers, oranges, grapefruit juice, strawberries, pineapple, kohlrabi, papaya, lemons, broccoli, kale, Brussels sprouts, kidney beans, kiwi, cantaloupe, cauliflower, red cabbage, mangos, grapefruit (pink, red), white potatoes (with skin), mustard greens, cherry tomatoes, sugar snap peas, snow peas, clementines, rutabagas, turnip greens, tomatoes, raspberries, Chinese cabbage, blackberries, green tomatoes, cabbage, watermelon, tangerines, lemon juice, okra, lychees, summer squash (all varieties), persimmons broccoli, kale, Brussels sprouts, kidney beans, kiwi, cantaloupe, cauliflower, red cabbage, mangos, grapefruit (pink, red), white potatoes (with skin), mustard greens, cherry tomatoes, sugar snap peas, snow peas, clementines, rutabagas, turnip greens, tomatoes, raspberries, Chinese cabbage, blackberries, green tomatoes, cabbage, watermelon, tangerines, lemon juice, okra, lychees, summer squash (all varieties), persimmons BEST FOODS FOR VITAMIN E: Wheat germ oil, fortified whole grain cereals, sunflower seeds, almonds, hazelnuts, peanut b.u.t.ter, wheat germ, avocado, pine nuts, tomato paste, flaxseed oil, red bell peppers, canola oil, kiwis, peanuts, olive oil, mangos, turnip greens, Brazil nuts, asparagus, peaches, papaya, radicchio, collard greens, broccoli, Swiss chard, spinach Wheat germ oil, fortified whole grain cereals, sunflower seeds, almonds, hazelnuts, peanut b.u.t.ter, wheat germ, avocado, pine nuts, tomato paste, flaxseed oil, red bell peppers, canola oil, kiwis, peanuts, olive oil, mangos, turnip greens, Brazil nuts, asparagus, peaches, papaya, radicchio, collard greens, broccoli, Swiss chard, spinach BEST SOURCES OF FOOD ANTIOXIDANTS: TOP 20 FRUITS,.

VEGETABLES, AND NUTS (as measured by total antioxidant capacity per serving size) (as measured by total antioxidant capacity per serving size)

RANK.

FOOD ITEM.

SERVING SIZE.

TOTAL ANTIOXIDANT CAPACITY PER SERVING SIZE.

1.

Small Red Bean (dried) Half cup 13727.

2.

Wild blueberry 1 cup 13427.

3.

Red kidney bean (dried) Half cup 13259.

4.

Pinto bean Half cup 11864.

5.

Blueberry (cultivated) 1 cup 9019.

6.

Cranberry 1 cup (whole) 8983.

7.

Artichoke (cooked) 1 cup (hearts) 7904.

8.

Blackberry 1 cup 7701.

9.

Prune Half cup 7291.

10.