Welcoming Spring With Light, Water, and Gentle Renewal

As spring arrives and the days grow longer, our bodies and spirits naturally begin to awaken. This season brings a beautiful reminder of something profound: most of the Vitamin D our bodies produce comes from sunlight entering through our eyes, the very organs designed to receive and interpret light. When natural light reaches the retina, it triggers hormonal pathways that support Vitamin D production, circadian rhythm, mood, and overall vitality.

Sunlight is not just pleasant—it is deeply nourishing. When sunlight touches our skin, our body produces additional Vitamin D, a hormone essential for many aspects of health. Research continues to show that insufficient sun exposure is linked to a wide range of chronic conditions, including cardiovascular disease, various cancers, Alzheimer’s disease, dementia, diabetes, myopia, macular degeneration, and multiple sclerosis.

The Healing Power of Natural Light

Our eyes are beautifully equipped to handle sunlight. The melanin in the choroid layer absorbs excess light and reduces internal reflections, supporting clear, comfortable vision. While sunglasses have their place, wearing them constantly can weaken the eye’s sphincter muscles, which are responsible for focusing and visual acuity.

A simple, powerful practice is to spend at least two hours outdoors between 12 pm and 2 pm, allowing your eyes and skin to receive the full spectrum of midday light.

To support restful sleep and healthy vision:

• Avoid electronics for an hour before bedtime
• Read a calming book instead
• Sleep in complete darkness to allow the eyes and brain to fully restore

Daily movement also enhances circulation to every organ—including the eyes—while hydration keeps tissues nourished and functioning optimally.

Honoring Water: The Essence of Life

March also celebrates World Water Day, a perfect reminder of how essential hydration is—especially as we become more active in spring.

Water makes up a remarkable portion of the human body:

• Brain & heart: 73% water
• Lungs: 83% water
• Skin: 64% water
• Muscles & kidneys: 79% water
• Bones: 31% water
• Vitreous body of the eye: 98% water

We cannot survive more than a few days without water. Yet thirst is often mistaken for hunger, and many people begin their day already dehydrated.

A nurturing morning ritual is to drink two glasses of warm water upon waking. Warm water absorbs more efficiently, while cold water passes quickly through the kidneys.

A helpful guideline is to drink half your body weight in ounces each day. For example, a 120‑pound (54 kg) woman benefits from at least 60 ounces (1.8 liters) of water daily. Hydration supports detoxification, brain clarity, and the essential function of the eyes: vision.

When dehydrated, the body pulls water from cells, causing them to shrink and forcing the kidneys to work harder. Over time, this can damage kidney tissue. Drinking water consistently is one of the most loving ways to protect your kidneys.

Kidney Health and Nourishing Nutrition

The second Thursday of March marks World Kidney Day, honoring the organs that filter and purify our blood every moment of our lives.

A diet rich in fruits and vegetables is one of the most supportive choices for kidney health. I learned this early in medical school, and it became personal when I experienced kidney stone disease, which runs in my family. For the past thirty years, I have been free of kidney issues after shifting to a predominantly plant‑based diet and staying well‑hydrated.

Research consistently shows:

• Diets high in animal protein strain the kidneys
• Plant‑based diets, naturally lower in protein, support kidney function
• High‑protein diets (including paleo‑style diets) can accelerate kidney disease and, in severe cases, lead to the need for transplant

Even individuals without kidney disease benefit from limiting animal protein to preserve long‑term kidney health.

A Gentle Invitation Into Spring

March offers a fresh beginning—a chance to reconnect with nature, with our bodies, and with the simple practices that help us thrive.

• Welcome sunlight through your eyes and skin
• Move your body daily
• Drink water generously
• Choose more plant‑based foods and fewer animal products
• Sleep deeply in darkness
• Spend time outdoors, especially midday

Spring invites us to soften, to open, and to care for ourselves with intention. May this season bring you renewal, clarity, and vibrant health.

Serves 4-6
Preparation time: 10 – 15 minutes

2×400 gr/2 (14 oz) cans of cooked chickpeas
1/2 red onion, thinly sliced
3 medium tomatoes, roughly chopped
45-60 ml/3-4 tablespoon olives, halved and pits removed
A handful of parsley, chopped
Juice of 1 lemon
5 ml/1 teaspoon ground sumac – optional
1/2 teaspoon paprika flakes – optional
Salt and freshly ground black pepper to taste

Place the cooked beans in a bowl, after draining its juice and rinsing over warm water. Mix some salt and sumac with the onion slices well. This will soften the onions and make them more palatable. Add the onion, chopped tomatoes, half of the olives, parsley, and paprika flakes into the bowl. Pour lemon juice over this mixture.

Season with freshly ground black pepper and combine well. Arrange on a serving plate and garnish with remaining olives. Serve immediately or refrigerate until later.

Baked quince stuffed with raisins and walnuts

2 quinces corded and cut in half (or big apples)
2 tablespoons raisins
2 tablespoons of walnuts, crumbled

Put 4 halves of quinces on the baking sheet with skin on the bottom, sprinkle with cinnamon, if desired.

Distribute raisins and the walnuts among 4 pieces, filling up the core pit.

Bake for 35 minutes at 350⁰F/175⁰C.

Enjoy cooled or warm.

/https://www.therossareport.com/eye-health-with-mila-casey

It is a soup made with beetroot and associated with the cuisine of eastern and central Europe, especially Russia, Poland, and Ukraine.

Ingredients:
4 medium cooked and shredded beets
4 medium white cooked and cut in small cubes potatoes
2 shredded carrots
1 chopped onion
2 chopped celery starks
½ cup of chopped red pepper
1 liter of vegetable broth
1 cup of sauerkraut
2 cloves of minced garlic
½ cup of fresh chopped parsley
1 can of red beans (or any other legumes)

Instructions:
In a big soup pot sauté onions, carrots, celery, and peppers using a bit of broth or water for 5-8 minutes. Then add vegetable broth, potatoes and cook for 10 minutes. Then add beets, beans, and sauerkraut, cover the pot with the lid and simmer for another 5-7 minutes on low heat. Add minced garlic, cover with the lid, and turn off the heat. Serve with chopped parsley and a teaspoon of a plane plant-based yogurt, if desired.

Chocolate Cherry Cobbler

Ingredients:
1 package of sweet frozen cherries or preserved pitted cherries in a jar with juice
1 cup of almond meal/flour
1 cup of oat flour (could be made from 1,5 cup of oats)
½ teaspoon of baking soda
                                               10 Medjool dates                                               
1 cup of any plant milk or juice from cherries (if using from the jar)
1 teaspoon of vanilla
½ cup of cocoa powder
Chocolate bar chopped or chocolate chips/nibs of your choice (I use raw organic vegan)

Instructions:
Preheat the oven to 375F/180C. Blend all ingredients except for cherries in a mixer. Then fold in chocolate chips. Pour the dough in the pie glass dish, then top with the cherries distributing them evenly. Cherries will sink into the dough naturally. Bake for 35-40 minutes. Could be served warm, cold, or reheated later.

Eye health is closely linked to heart health. Ophthalmoscopy, a common diagnostic tool, allows doctors to inspect the eye’s blood vessels for signs of circulatory problems, including hypertension, a major indicator of heart disease. The eye’s vascular system is directly connected to the heart and brain, meaning issues in the circulatory system can often be detected during an eye examination. Atherosclerotic plagues can develop anywhere blood flows, including the heart, brain, eyes, internal organs and limbs. Smaller blood vessels, such as those in the eye or penile artery, are especially prone to blockages, which may be early warning signs of broader cardiovascular issues. Clogged vessels can cause heart attacks, strokes, vision loss, and other complications-even mild symptoms may be related to CVD.
The good news is that CVD can often be addressed, reversed, or prevented starting with diet. Many studies, including those referenced in Dr. C. Esselstyn’s “Prevent and Reverse Heart Disease,” show that CVD can be prevented at home by making changes in your kitchen. Even those with a family history of CVD can reduce their risk by focusing on diet and lifestyle, which account for about 97% of cases, while genetics contribute only 3%.

Exercise, Plant-Based Diets, and Top Athletes: Combining a heart-healthy diet with regular exercise is key. Relying on exercise alone to counteract an unhealthy diet is not effective. Diet plays a significant role in longevity and performance even for athletes. For example, Tom Brady played professional football until age 45, partly due to his predominantly plant-based diet. Other elite athletes, like Carl Lewis, Venus Williams, and Lewis Hamilton, also follow mostly plant-based or vegan diets. James Cameron’s documentary “Game Changers” explores this topic further.

Which plant-based foods are best? Plant-based eating is especially beneficial for heart health. Red fruit and vegetables like cherries, beets, beans, and tomatoes stand out for CVD prevention. Beets are rich in nitrates, which the body converts into nitric oxide to dilate blood vessels, improve circulation, and lower blood pressure. Studies, such as the EPIC-Oxford study, show that vegans typically have lower blood pressure than those who eat meat. Beans, lentils, peas, and other legumes are high in protein and fiber, reducing the risk of CVD, coronary heart disease, and hypertension. Tomatoes contain lycopene, which can lower LDL (“bad”) cholesterol and blood pressure, and other nutrients like vitamins B and E and antioxidants called flavonoids that further support heart health. Leafy greens such as kale and spinach are also high in nitrates, lutein, and zeaxanthin, which are important for eye health, protecting against cataracts, macular degeneration, and blue light damage. Foods that benefit the heart also support the brain, eyes, lungs, and overall body function.

Heartfelt Guidance for February, Heart Health Month: While there may not be a single “magic food” to guarantee protection from heart disease, taking gentle, caring steps, every day truly matters. Nourish yourself with a wholesome, mostly plant-based diet, cherish movement through regular physical activity, and remember the importance of restful sleep and managing stress. Surround yourself with supportive relationships and loving connections; they’re just as vital for your heart and eyes as any food or exercise. Let this Heart Health Month be a loving reminder to care for yourself and those around you. Explore this month’s delicious heart healthy recipes and join our quarterly vision training courses to naturally nurture your eyesight. Wishing you a month filled with health, hope, and kindness.

Warming quick soup

• 3-4 medium sized cooked potatoes
• One large yellow onion chopped
• Four garlic cloves minced
• Any frozen vegetable mix (like peas, carrots, corn, peppers)
• Vegetable broth 4 cups/ 800ml
• 1 TBS of curry spice
• 1 TBS of fresh grated ginger
• Sea salt and fresh cracked black pepper to taste

 INSTRUCTIONS:

1. Cut 3 cooked potatoes in cubes, put in a pot with chopped onion, vegetables, curry, ginger and add vegetable broth.
2. Bring to a boil, then turn down the heat to a minimum and cover with the lid.
3. Mash one potato in a separate bowl or in a blender with some vegetable broth, then add to the pot. Bring to the final boil. This creates the thickness and gives soup a creamy consistency.
4. Then, add minced garlic, turn off the heat and let it stand for 5 minutes.
5. Serve with fresh chopped parsley or cilantro.

 
Ginger cookies

• 12 oz dates pitted and soaked for 30 minutes
• 2 cups of oats ground finely
• ½ cup of soaked raisins
• 1 teaspoon of pure vanilla extract
• 2 teaspoons of fresh ground ginger
• 1 teaspoon of cinnamon
• ¼ teaspoon of ground cloves

 Preheat oven to 350°F/ 185C. Line a cookie sheet with parchment paper or a silicone baking mat.
In a food processor combine dates, ground oats, raisins, vanilla, ginger, and cloves. Process until it forms a pliable dough.
On the cutting board shape a flat big cookie from the dough. Then cut into 12 sectors with the knife. Then shape a ball from each sector, putting it on the cookie sheet and flattening it with your palm.  
Bake for 25 to 30 minutes, rotating cookie sheet halfway through baking. Let cool for 10 minutes on cookie sheet. Store cookies in an airtight container in the refrigerator for up to 1 week or freezer for a month.

Dear friends,

Happy New Year to all my wonderful followers and supporters! As we step into 2026, I want to express my heartfelt gratitude for your continued trust, engagement, and enthusiasm. Your presence in this community inspires me every single day. I’m excited to continue sharing meaningful health and wellness insights with you, along with educational programs and classes—including natural vision improvement training.

Natural Vision Improvement: A Century-Old Method with Modern Benefits

Many of you know that my vision work is rooted in the Bates Method, developed over 100 years ago by Dr. William H. Bates, a New York ophthalmologist. His groundbreaking approach showed that vision can improve naturally through relaxation techniques rather than relying on glasses, eye drops, or surgery.

My own journey reflects this truth. After applying the Bates Method consistently, I restored my eyesight to 20/20 and no longer need glasses. I continue to practice these techniques daily to maintain clarity and comfort. Learning that Dr. Bates helped individuals with conditions such as cataracts, glaucoma, and macular degeneration inspired me to integrate this method into my consultations so others can experience clearer vision as well.

Combining Ophthalmology and Holistic Health

With over 12 years of experience as an ophthalmologist and 14 years as a Health Coach, I feel incredibly fortunate to blend these two fields into my programs. Many participants in my vision classes have reported noticeable improvements in their eyesight—results that are both encouraging and deeply rewarding.

Here is one of many inspiring testimonials:

“I’ve worn strong glasses for several decades and have always hated them, so when I heard about Dr. Mila’s Vision Improvement course, I signed up immediately… A mere 3 1/2 weeks after I diligently began applying the principles, my eyesight improved so much that my eye doctor was astounded! I still have a long way to go, but I plan to keep up the daily practices… I am determined to one day achieve perfect vision!” — S.

Quarterly Vision Courses & Monthly Q&A Sessions

My quarterly vision courses are valuable for both newcomers and returning students. Each session offers a fresh perspective, and the Q&A portions always bring new insights. If improving or maintaining your eyesight is one of your New Year’s resolutions, I warmly invite you to join one of these classes.

You can also stay connected through my monthly Q&A sessions, where you’re welcome to bring any questions about eye health and vision maintenance.

Small Habits, Big Results

As James Clear writes in Atomic Habits, small, consistent changes can lead to extraordinary results. This applies beautifully to both breaking old habits and building new ones.

One of the best ways to start your day is with movement—yoga, qigong, walking, or jogging. I personally feel a tremendous difference when I begin my mornings with physical activity. And yes, getting started is often the hardest part for everyone!

Alongside exercise, I’ve added daily eye relaxation practices to my routine. The 20/20/20 method—taking a 20‑second break every 20 minutes to look at something 20 feet away—is a simple yet powerful way to relieve eye strain. It’s one of my resolutions this year as well.

Nourishing Your Body for Better Health and Vision

Another popular resolution is improving diet. After reviewing countless studies and health theories, I’ve found a consistent theme: diets centered on whole, plant-based foods support optimal health.

Research presented at the 7th International Congress on Vegetarian Nutrition shows that plant-based eaters tend to meet recommended nutrient levels more easily and have lower risks for type 2 diabetes, high blood pressure, high cholesterol, and several cancers. They are also less likely to develop kidney stones, gout, and cataracts. Nutrients essential for eye health—like lutein and zeaxanthin—are abundant in dark leafy greens, especially kale.

When I practiced ophthalmology in Russia, I never imagined that reducing processed foods and animal protein could help prevent cataracts. But food truly is medicine, offering a powerful alternative to medications and surgeries.

Lessons from the Blue Zones

Healthy habits are most effective when they reflect a broader lifestyle. The Blue Zones research by Dan Buettner highlights communities where people live exceptionally long and healthy lives. Their habits—plant-based eating, regular movement, meaningful relationships, and strong social support—mirror the principles found across many health studies.

We don’t all need to become vegans to improve our health and vision, but increasing plant foods and reducing animal-based foods can make a meaningful difference. It’s far better to adopt healthy habits now rather than wait for pain or diagnoses like arthritis, high blood pressure, cancer, cataracts, glaucoma, or macular degeneration.

Wishing You a Clear, Healthy, Joyful 2026

I wish each of you a healthy, clear, and joyful beginning to the new year. I look forward to hearing from you and seeing many of you in my upcoming programs.

My next quarterly vision training begins on January 5th, where you’ll learn how to improve your eyesight naturally—without glasses, eye drops, medications, or surgery.

Warmest wishes,
Dr. Mila

As the holiday season approaches, I’m filled with gratitude for the light we share, the connections we nurture, and the healing journeys we walk together. Whether you celebrate Hanukkah, Christmas, Kwanzaa, New Year, or simply savor quiet winter moments, this season invites reflection, warmth, and care.
This year has been rich with growth and inspiration. I’ve continued leading quarterly Bates Method courses, attended a vision certification program, and joined the International Holistic Vision Conference in Valencia, Spain. These experiences, along with my background in ophthalmology, deepen my commitment to helping others improve their vision and overall wellness naturally.
Navigating Seasonal Challenges with Grace
December is Seasonal Affective Disorder (SAD) Awareness Month, a reminder that many people feel emotionally tender during the darker, colder months. Here are gentle ways to support your well-being:
Sunlight for Eyes & Spirit

• Seek natural light daily walk at midday or sit near a sunny window.
• Use light therapy lamps on overcast days.
• Sunlight nourishes both vision and vitality.

Movement to Uplift Mood

• Gentle outdoor exercise boosts circulation and clarity.
• Even short walks in daylight can bring peace.

Stress Relief Through Stillness & Connection

• Practices like deep breathing, yoga, qigong, tai chi, meditation, or prayer soothe the nervous system.
• Time with loved ones, volunteering, or caring for a pet brings meaning and calm.
• Counseling or CBT can offer valuable support.

Nourishment That Loves You Back
Food is medicine and joy. A plant-rich diet full of vibrant vegetables, fruits, legumes, and whole grains supports brain health and protects vision. In the world’s Blue Zones, such foods are staples and chronic diseases are rare.
Cooking with Love

• Plan simple, nourishing meals ahead to ease holiday stress.
• Make your kitchen a joyful sanctuary.
• Cooking can be meditative, creative, and deeply rewarding.

Holiday meals can be colorful, healing, and delicious, bringing joy to your table and love to those you cherish.

Wishing you a season filled with warmth, clarity, and connection. May your holidays be a time of healing, joy, and vision inside and out.

Ingredients:
Mash:

4 cups thinly sliced cauliflower
 2 white potatoes peeled and cubed
1 clove of garlic
 1/2 cup of dairy free milk, unsweetened
 2 TBS of chopped fresh dill or parsley for garnish
 Gravy:
3 lbs. mixed mushrooms
1 onion, sliced thin
3 starks of chopped celery
1 chopped carrot
½ big chopped peeled potatoes
 2 quarts of veggie stock
Instructions:
In a big pot boil cauliflower and potatoes until soft. Then drain, add warm plant milk, crushed garlic, salt and pepper to taste and mash until smooth with immersion blender.
In a separate pot cook mushrooms and chopped vegetables in a veggie stock until soft. Then place everything in a blender until smooth.
Serve potato mash with mushroom gravy, garnish with chopped fresh dill.

Christmas Pudding

Ingredients

200 g (1 cup) dried fruit finely chopped (a mixture of dates, raisins, dried figs, prunes and dried apricots or whatever dried fruit mix you like)
1 apple, grated
1 tsp of ground ginger
Mix of ½ tsp cinnamon, 1/8 tsp nutmeg, ¼ tsp cloves
½ cup of orange juice and zest of 1 orange
60 g (¼ cup) of apple sauce
120 ml (½ cup) any plant-based milk
4 tablespoons of date syrup (optional)
1 teaspoon vanilla extract
150 g (1 ¼ cup) ground walnuts (or sub ground almonds/almond meal)
150 g-200g (1 1/2 cup) plus 1 Tbsp of wheat or gluten-free flour
2 teaspoons of baking powder (ensure gluten-free if necessary)
¼ tsp of baking soda

Instructions
1.Place the dried fruit, orange zest, grated apple, ginger, cinnamon, mixed spice in a bowl and pour over orange juice. Keep covered in the fridge for 24 hours.
2.In a separate bowl mix plant milk with the date syrup, lemon juice, vanilla, salt, and ground walnuts, add flour, baking powder and baking soda.
3.Add dried fruit mixture to the flour mixture to make a pudding batter, adding a tiny more milk if it is too dry.
4.Grease a medium-sized deep glass bowl or a pudding basin and transfer the pudding batter into it.
5.Place the bowl in a pan (make sure it is bigger than the bowl) and fill up with cold water up to halfway up the bowl. Cut out a circle of baking paper to place directly on top of the pudding batter so that it is completely covered. Use some tin foil to cover the top and fold around the sides of the bowl.
6.Place a lid on the pan and bring it to the boil, then turn down the heat and cook on a low heat for 2 hours. Leave it cool slightly before taking out the bowl.
7.Carefully remove the tin foil and the baking paper. Run a blunt knife around the edge of the bowl to let the pudding come away from the sides – this is easier to do once it is cooled down.
8.Turn the bowl upside down on a plate and shake until the pudding pops out. Keeps covered in the fridge for up to a few days – it is great eaten hot or cold.