Resources
Here are the Resources from each Chapter of the book Alleviate Dry Eye.
Chapter 1: The Foundations
Sjogren's Syndrome Resource:
Predicting Risk for Non-Hodgkins Lymphoma (NHL) Development in Sjogren's Syndrome
Artificial Tear Chart:
Artificial Tear Guide:
Omega 3 Fatty Acid Supplement Table:
Best Overall - HydroEye from ScienceBased Health
Over The Counter - Pro Omega 2000 by Nordic Naturals
Vegetarian - Retaine FLAX
Liquid - Dry Eye Omega Benefits Liquid
Week 3
EWG's: Dirty Dozen and Clean 15
Water Recipes:
EWG Food Guide:
Recipes for Omega 3 Rich Foods:
BALSAMIC LIME SALMON
This recipe is from the Blog: One Lovely Life
DESCRIPTION
This is such a fresh, easy dinner! You won’t believe how much flavor you can coax out of so few ingredients. The balsamic lime glaze is everything! (Gluten free, dairy free, paleo friendly)
INGREDIENTS
FOR THE BALSAMIC LIME GLAZE:
- 2 Tbsp fresh lime juice (about 1 lime worth)
- 1 1/2 Tbsp balsamic vinegar
- 1 1/2 Tbsp honey
- 1 tsp olive oil
- 1/4 tsp salt
- 1/4 tsp pepper
- 1 tsp cornstarch or arrowroot powder
FOR THE SALMON:
- 2 (4-6 oz.) Alaska salmon fillets, such as wild-caught Alaska keta salmon (thawed, if frozen)
- 1-2 tsp olive oil
- Salt and pepper to taste
INSTRUCTIONS
- Preheat the oven to 425 degrees F.
- Prep your pan. Line a baking sheet with foil or parchment for easy clean-up. If not using foil or parchment (or, if using skin-on fillets), gr
- skin-on fillets), grease your pan with a little olive oil or nonstick spray to prevent sticking.
- Prepare your glaze, by combining lime juice, balsamic vinegar, honey, olive oil, salt, and pepper in a small saucepan. For a thicker glaze (which I recommend), add the cornstarch or arrowroot powder.
- Whisk glaze ingredients over medium heat until the mixture thickens. You’ll know it’s thick enough when it coats the back of a spoon, or when you can clearly see the trail your whisk makes in the glaze. Taste for sweetness** and set aside.
- To prepare your Alaska salmon, place the salmon on your prepared baking sheet. Pat salmon dry with a paper towel or clean kitchen towel. Brush with a thin layer of olive oil (start with tsp and add more if needed). Sprinkle generously with salt and pepper.
- Roast in the oven for 4-6 minutes, or until your salmon is just done in the middle.
- When the salmon is done, drizzle with balsamic lime glaze and enjoy!
NOTES
**A little sweetness – Depending on how tart your lime juice is and how strong your vinegar is, you may find that you’d like a little more honey. Taste the glaze when it’s thickened and add additional honey as needed. Similarly, you may find you’d like a little more salt or pepper.
Too thick? If your glaze is thicker than you like (or stronger tasting than you like), you can add 1-2 Tbsp of water and whisk it in to thin it out.
Garnish – To garnish this, you can sprinkle it with a little fresh lime zest (it’s easiest to zest your limes before juicing them) or some fresh cilantro.
A trick for thawing salmon – Thaw frozen salmon fillets is to place them (still in their wrapping) in a bowl of cold water in the refrigerator. They’ll only take about 30 minutes to thaw!
Variations – You can also add 1 clove of finely minced garlic or 1/2 tsp minced fresh ginger to your balsamic-lime glaze.
Chipotle Sweet Potato Salmon Cakes
This Recipe is from the Blog: One Lovely Life
DESCRIPTION
If needed or desired, you can substitute canned salmon for the fillets I used here. You’ll need 12 oz canned salmon, drained and any bones removed. I like using fresh or (thawed) frozen fillets. I bake them at 375 degrees for 10-12 minutes, then flake them. See notes for more tips!
INGREDIENTS
- 12oz cooked salmon, like Alaska salmon
- 1/2 cup cooked sweet potato, lightly mashed
- 4 Tbsp finely minced red onion
- 1 egg
- 2 Tbsp fresh cilantro (can sub dill or parsley)
- 1/2 tsp salt
- 1/4 tsp pepper
- 1/4 tsp chipotle chili powder
- 1/4 tsp onion powder
- 1/4 tsp garlic powder
INSTRUCTIONS
- Preheat oven to 375 degrees.
- In a large bowl, combine salmon, sweet potato, onion, egg, cilantro, and seasonings. Stir well with a fork until mixture comes together (this works even better if you use your hands).
- Line a baking sheet with parchment paper or foil. Gently divide the mixture into 10-12 small balls and gently flatten to form patties.
- Bake at 375 degrees 20-25 minutes. Serve with your favorite dipping sauce (I like chipotle ranch, guacamole, or avocado ranch!)
NOTES
COOKING THE SALMON AHEAD OF TIME: I bake my salmon 10-12 minutes at 375. You can use leftover cooked salmon from the night before, or cook it earlier in the day to speed up prep time.
COOKED SWEET POTATO: Similarly, you use cooked sweet potato for this recipe. I use leftover baked sweet potatoes, but you can also simply steam or boil a small, diced sweet potato while you’re cooking your salmon.
PAN FRY THEM INSTEAD: If you want crispier cakes, you can pan fry them. I’ve found that I can have some trouble with sticking or breaking when I pan fry them unless I add quite a bit of cooking fat to the pan. I’ve found it’s just easier to bake them, but if you’re missing that crispy crust, go ahead and pan-fry them!
Week 4
Favorite Gels / Ointments List:
- Blink Gel Tears
- Systane Gel Drops
- Refresh Liquigel
- Refresh Celluvisc - this is a preservative-free gel
- Refresh Gel Drops
- Genteal Gel
Ointments:
Week 5
Ingredients to Avoid in Makeup:
- Alcohol
- Argireline (Acetyl Hexapeptide-3, Lipotec, Botox in a jar)
- Benzalkonium Chloride BAK
- BHA and BHT
- Butylene Glycol
- Ethylenediaminetetraacetic acid (EDTA)
- Formaldehyde
- IsoPropyl Cloprostenate
- Parabens (methyl-, isobutyl-, propyl- and others)
- Phenoxyethanol
- Retinol and Retinyl Palmitate
Dry Eye Friendly Makeup Brands:
Artificial Tear Chart:
The Never List (from Beautycounter)
Week 7:
Week 8:
Artificial Tear Chart:
Watermelon Water Recipe:
Conclusion:
Success Log:
