• 3 cups of cooked, rinsed noodles (soba, rice or sweet potato noodles) 
• 1/2 cup of tahini paste
• 3 Tbsp of balsamic vinegar
• 1 Tbsp of freshly grated ginger
• 1 big clove of garlic
• ¼ cup of water
• 2 cups of shredded purple cabbage
• 2 cups of arugula
• 1 cup of shredded carrots
• 1 cup of sliced cucumbers
• 1 cup sliced red pepper
• 2 cups of green peas (thawed from frozen)
• ¼ cup diced green onions
• ¼ diced fresh cilantro or parsley
• 2 Tbsp of sesame seeds for topping

 Instructions:

In a blender make a sauce by mixing tahini, balsamic vinegar, ginger, garlic and water.
In a big salad bowl combine the noodles with vegetables and poor sauce over and mix well. Serve with a sprinkle of sesame seeds.

No bake key lime pie

• ½ cup of almonds (or walnuts)
• 2 tablespoons desiccated coconut
• ¾ cup-soaked pitted dates
• 1.5 cup cashews, soaked
• ½ cup almond milk
• ½ cup fresh lime juice
• 2 Tbsp of agar-agar flakes
• Zest of one lime
• 1/4 cup of white mulberry molasses (or a syrup of your choice)

Instructions:

1. Soak cashews in hot water for 10-15 minutes
2. Soak dates in warm water for 15 minutes and then drain the water before putting in the food processor
3. Mix almonds, soaked dates and desiccated coconut to the food processor, pulse into a fine grain
4. Press the mixture into an 8-inch springform pan until it is even. Put it in the fridge to set for an hour.
5. Add soaked cashews to the food processor along with lime juice, lime zest, agar-agar, almond milk and molasses and blend well until the mixture is smooth and creamy, scraping down the sides as needed.
6. Pour mixture onto the base, spread evenly and sprinkle with lime zest.
7. Store in the freezer and take out 30 minutes before serving.

Alzheimer’s Awareness Month

June shines a light on Alzheimer’s disease, which affects nearly 50 million people worldwide. Alzheimer’s is the most common form of dementia and a degenerative condition of the brain.

What supports the heart also protects the brain.

• Arterial stiffness is linked to cognitive decline, small‑vessel disease, and amyloid plaque buildup.
• The brain relies on healthy blood vessels to deliver oxygen and nutrients.
• Plant‑based diets have been shown to reverse atherosclerosis and reduce cardiovascular disease risk.
• People who eat more fruits, vegetables, legumes, and whole grains show a lower risk of Alzheimer’s disease.

Takeaway:
Healthy arteries = a healthier brain.

Men’s Health Month & Father’s Day

June also celebrates Men’s Health Month, reminding us to support the well‑being of the men in our lives.

Heart disease is the leading cause of death for men in the U.S.
Half of the men who die suddenly from coronary heart disease had no prior symptoms.

Risk factors include:

• High blood pressure
• Diabetes
• Overweight or obesity
• Unhealthy diet
• Physical inactivity
• Excessive alcohol use

The hopeful news:
Cardiovascular disease is largely reversible through diet and lifestyle.

A study in the European Journal of Epidemiology found that consuming one cup of nitrate‑rich vegetables (about 59 mg/day) lowered heart disease risk by 15% and reduced hospitalizations for:

• Ischemic heart disease – 12%
• Heart failure – 15%
• Ischemic stroke – 17%
• Peripheral artery disease – 26%

Vegetables such as kale, spinach, lettuce, beets were especially beneficial.

Takeaway:
Small daily choices can dramatically improve heart health.

Cataract Awareness Month

Cataracts are the leading cause of blindness worldwide. They occur when the lens becomes cloudy, causing blurred vision and glare that cannot be corrected with glasses or contacts.

While aging plays a role, lifestyle habits strongly influence cataract development.

Increased risk:

• High intake of alcohol or processed foods
• Dehydration
• Diabetes
• Smoking
• Higher BMI
• Certain medications (including oral steroids)

Lower risk:

• Diets rich in fruits, vegetables, and whole grains
• Healthy hydration
• Balanced lifestyle habits

Studies show that people who eat more plant‑rich foods have a lower risk of cataracts.

Takeaway:
Healthy vision begins with healthy daily habits.

Sunlight, UV Protection & Eye Health

Summer sunshine is here, and with it comes the need for mindful eye protection, especially at the beach, on the water, or in the mountains.

As an ophthalmologist, I was trained to recommend sunglasses for UV protection, and this remains important. We should avoid looking directly at the sun.

At the same time, our eyes, like the rest of the body benefit from natural light and Vitamin D. Balanced exposure supports mood, immunity, and overall well‑being.

Takeaway:
Stay active, spend time outdoors, don’t fear gentle natural light and sunshine, enjoy nutritious seasonal veggies and fruit !

Mango dressing: 
½ mango, chopped
2 Medjool dates, pitted
1 lime juiced and zested
1 tsp of each onion, garlic powder, and mustard powder
½ of water
Salad ingredients:
 1 head of romaine lettuce
 1 cup/120g chopped red cabbage
1 chopped tomato
1 mango chopped
 ½ avocado, diced Topping
1 cup of any cooked beans
3-4 tbsp fresh parsley and/or cilantro
3-4 tbsp of green chopped onions
sprouts of choice-optional

Mix the dressing ingredients in a blender, thinning it out with more water if it is too thick.  Serve over mixed salad ingredients.

Strawberry Rhubarb Cobbler
Ingredients:
1 pound/500g fresh strawberries quartered
12 oz/340 g rhubarb cut in 1-inch pieces
Zest from 1 medium orange
1 tablespoon orange 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
1 teaspoon apple cider vinegar
10 pitted soaked Medjool dates                 
1 cup of any plant milk or water from soaked dates
1 teaspoon of vanilla
½ teaspoon of cinnamon

Instructions:
Preheat the oven to 375F/180C. Mix all soaked dates in a blender. Then combine date paste with oat and almond flour, vanilla, cinnamon, baking soda with vinegar forming a thick dough. Put strawberries, rhubarb in the pie dish, sprinkle with orange juice and zest. Next spread the dough over fruit. Bake for 35-40 minutes. It could be served warm, cold, or reheated later.

April arrives with a beautiful reminder: it’s National Humor Month, a time to honor one of the most uplifting gifts we have as human beings -our ability to laugh. Laughter truly is a kind of medicine, gently soothing the body and brightening the spirit. When humorist Larry Wilde created National Humor Month back in 1976, his intention was simple and profound: to help people recognize the therapeutic value of joy.
Modern science continues to confirm what our hearts already know. A good laugh eases stress, reduces pain, strengthens the immune system, and supports overall well‑being. It relaxes our muscles, improves blood flow, and even gives our hearts a healthy boost. Research shows that laughter increases pain tolerance, reduces inflammation (including in people with rheumatoid arthritis), and can even help decrease lung hyperinflation in those with COPD.
Laughter and Eye Health-A Beautiful Connection
You may be surprised to learn that laughter also nourishes our eyes. Studies show that laughing increases tear production by gently contracting the muscles around the eyes and stimulating the tear glands. This natural lubrication keeps our eyes comfortable and healthy.
Even more fascinating, laughter has been shown to lower intraocular pressure, an important factor in reducing the risk of glaucoma. In one study, people with glaucoma experienced a significant drop in eye pressure after watching a comedy, while those who watched a documentary did not. This suggests that humor may be a meaningful supportive therapy for managing glaucoma and easing overall tension.
Over a century ago, Dr. William Bates observed similar benefits. Through simple daily relaxation practices like palming, sunning, blinking, and other gentle techniques, he helped many people stabilize their eye conditions, long before modern research confirmed the mind‑body connection he intuitively understood.
Food, Mood, and the Joy We Create from Within
Just as laughter nourishes us, the foods we choose each day also shape our emotional landscape. Research shows that whole, unprocessed foods support a brighter mood and a higher quality of life. A 2009 study in the British Journal of Psychiatry found that people who ate whole foods experienced fewer symptoms of depression than those who relied on processed foods. Another study the following year showed that vegetarians reported more positive moods than meat eaters.
Why does this happen? Plant foods are rich in antioxidants and phytochemicals that help repair cellular damage, calm inflammation, and restore balance to neurotransmitters in the brain. For example, quercetin-a natural compound found in apples, kale, berries, grapes, onions, and green tea can help increase serotonin, dopamine, and norepinephrine, all of which support emotional well‑being.
On the other hand, arachidonic acid, a type of fat found only in animal products, can trigger inflammatory pathways that affect the brain, contributing to anxiety, stress, and low mood. Reducing these foods can support both physical and emotional health.
Joy as a Daily Practice
Whole foods, humor, and heartfelt laughter are powerful forms of nourishment. They help us heal, connect, and feel more alive. Laughter is wonderfully contagious and one of the few things we’re always happy to “catch.” The more we allow ourselves to laugh, especially at our own imperfections, the more joy we naturally share with the people around us.
Here’s to a month filled with lightness, warmth, and plenty of reasons to smile. May laughter continues to be one of your most trusted companions on the path to vibrant health.

    
Ingredients:
2 packed cups of basil
2 TBSP pine of nuts, pumpkin seeds, or walnuts
1 cup green peas
3-4 cloves garlic, peeled and chopped
2 tablespoons of fresh lemon juice
300g of whole grain pasta
6-8 stalks of green or white asparagus
Sea salt to taste

Instructions:
Bring the water to boil and add pasta, mix well, turn off the heat. Put asparagus in the pot with pasta and cover with the lid until it is ready to be mixed with sauce, approximately 15 minutes. It will be cooked.
Combine the basil, pine nuts, green peas, garlic, lemon juice, salt in a food processor and puree until smooth and creamy, adding some water if too thick.
Remove asparagus from the pot and set aside. Drain pasta, don’t rinse it, and immediately toss the cooked pasta with the pesto sauce.
Serve with asparagus on the side or cut asparagus into pieces and mix in with pasta.

Pineapple refreshing salad

4 cups of pineapple chunks
1 cup of fresh mint leaves, cut in strips
1 cup of pomegranate arils
Arrange everything in a big bowl, chill before serving for an hour.

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