Site for Sore Eyes Berkeley Brings in the New Year

It’s that time of the year again. You can’t avoid it, and whether you want to admit it or not, you’ve probably had a New Year’s resolution or two burrowed – deep in the back of your mind; something you’ve wanted to do or a goal you’ve tried countless times to achieve. You tell yourself over and over again, “This will be my year! I’m going to be so healthy in the New Year…I’m going to exercise every day and I’m going to eat right.” According to statistics published by the University of Scranton, about 45% of Americans told themselves the same thing. But don’t worry – you weren’t the only one who failed. Only 8% of the people who set the standard “lose weight” resolution actually achieved it. To those 8%, we salute you. Good job.

Now, don’t let this discourage you… just don’t let history repeat itself. If the standard approach you once took didn’t work the first time, try and approach your resolution in a different way. Break down your overall big goal into smaller, more achievable goals. Start with one or two small goals each week, such as drinking 6-8 glasses of water each day, or taking the stairs instead of the elevator. Each week, add one or two more weekly goals that will help you achieve your overall goal. After a while, your first goals will become a habit, allowing you to concentrate on achieving your newer weekly goals.

Ease into exercise. It is not healthy to go from a completely sedentary lifestyle to a completely active one. Don’t burn yourself out. Start with a goal of going to the gym one or two days a week and then work up from there.

By making small, steady changes to your lifestyle, you will be able to ease into your new regimen, rather than have a really successful first two weeks (followed by 50 weeks of regret and self-pity).

Now, the weekly goals to achieve an overall healthy lifestyle in the New Year don’t all have to be exercise and diet-related. There are other things you can do to help your body, such as making sure you get 7-8 hours of sleep each night, meditating daily – or even exercising your eyes.

Did you really think you’d get through this post without us mentioning your ocular health?

Add these fun and simple eye exercises into your daily routine to help maintain your eyes’ ability to focus and preserve your vision. Now, there are countless eye exercises you can do. Here are our favorites.

1.      Close your eyes tightly for 3-5 seconds. Open them for 3-5 seconds. Repeat this about 7 or 8 times.

2.      Extend your arm to its full length and hold your finger up. Move your finger closer and closer to your face until your eyes can no longer focus on it. This is your focus line. Move your finger back to its original position, so your arm is fully extended. Repeat this 10 times. A variation on this activity would be to tie an object such as bolt to a string. Swing the object towards and away from your face while you try and keep the bolt in focus.

3.      Lightly press three fingers on each of your hands against your upper eyelids for 1-2 seconds, and release. Repeat this 5 times.

4.      Try this activity when you are lying in bed or on the couch relaxing. For one set, roll your eyes clockwise, then counter-clockwise. Blink in between each set, completing a total of five sets.

5.      Focus on a distant object (over 150 feet away) for about 10-15 seconds, and then refocus your eyes on an object that is less than 30 feet away. Focus on this object for 10-15 seconds. Do this five times.

6.      Make vertical eye movements, going from up to down. Do this eight times and then make horizontal eye movements, starting from left to right. Repeat this eight times. Make sure you don’t over extend and look further than your eyes want to go in any particular direction, or you risk making your vision worse.

7.      Finish up your eye exercises with palming. This is one of many activities you can do to complete your eye exercise routine. To palm your eyes, make sure you are sitting comfortably. Rub your hands together until they are warm. Close your eyes and lightly cover them with your cupped palms. Do not apply pressure to your eyeballs, and make sure your nose is not covered. Close the spaces in between your fingers as tight as possible to ensure that no light is getting through. Although you may see lingering traces of color, imagine a deep blackness and focus on it. Start taking slow, deep, even breaths while focusing on the blackness and either thinking of something happy or visualizing a peaceful scene. After you see nothing but darkness, remove your palms from your eyes. Repeat this activity for three more minutes.

These eye exercises can really come in handy when you are tired from staring at a screen all day or stressed out at work.

Looking for other ways to keep up on your vision in the New Year? Visit us at Site for Sore Eyes Berkeley and meet with one of our vision care specialists. We’d love to help you meet part of your New Year resolution.

Well, dear readers, the Christmas holiday is a mere four days away. We at Site for Sore Eyes Berkeley hope that those who celebrate will have a joyous and memorable holiday.

And because it is Christmas, the staff of Site for Sore Eyes naturally thinks of a movie which has become a holiday classic. It is the story of Ralphie, a little kid who wears very big eyeglasses (something we certainly appreciate) whose one wish for Christmas is to own an Official Red Ryder Carbine-Action Two-Hundred-Shot Range Model Air Rifle. (No it is NOT a BB gun, as people mistakenly think.) A Christmas Story is sure to play on TV stations and DVD or Blu-Ray players across the country as you read this.

While A Christmas Story is a fun, funny family classic, those of us at Site for Sore Eyes also consider it a morality tale. Here’s why…

{SPOILER ALERT! If you are one of the few people on earth that have NEVER seen A Christmas Story, stop here, see it, and THEN continue reading…}

Throughout this tale, little Ralphie’s pleas for the Red Ryder Air Rifle (for space considerations, we won’t list all of the adjectives again) are met with the warning: “you’ll shoot your eye out!” Ralphie hears this from everyone – his parents, Santa Claus, and even his teacher .

We’ll stop here; aficionados of A Christmas Story know what happens. And we at Site for Sore Eyes Berkeley know what happens, which brings us to the moral of the story…

The fundamental fact of nature is that kids will be kids. They are excited about the whole holiday…waiting for Santa on Christmas Eve, coming down to the tree (by the way, are the ornaments out of their reach?), and opening their presents. Be cautious in selecting gifts for very young children (i.e., no toys with sharp or small pieces). Are your kids a little older? They then think that they are invincible and that nothing can happen to them, so they can have toys that are a bit risky (wrong!).

In all of their holiday merriment, they will be running and jumping around. They could get hurt. Stay alert, and (gently) lay down the laws about how they can and cannot play. Ralphie learned his lesson the hard way, but got off easy; don’t let that be the case with your kids.

Make your Christmas holiday a safe holiday. Thanks for reading. Keep your sites on healthy vision, and we’ll see you in the New Year!

Site for Sore Eyes Berkeley: The Freedom of Flex Dollars…

It is no secret that the holidays are a time when money is tight. Everything from the purchase of gifts, holiday cards and wrapping paper, to preparing for any number of festivities, parties, or dinners,  will more than likely run up credit card statements while decreasing immediate cash resources at the bank.

Saving money is difficult at this time of year (if not downright impossible). The last thing that most people are thinking of is health insurance. No, this week’s Site for Sore Eyes Berkeley blog does not focus on health insurance, but an option that a number of employers and health insurance companies are adopting. This option does not save money, but it gives you more flexibility on where you spend health care-related benefits (as opposed to receiving deductibles). Flexibility is the operative word, as “Flex Dollars” is the name of this option.

How do “Flex Dollars” actually work? The good people at Investopedia.com have a basic, but informative explanation…

“An example is being assigned $1000 to split between dental, vision and prescription drugs. An employee in this case can split it evenly between all three, or put all in just one if they feel that would be most beneficial to their situation. Some companies provide basic benefits coverage and add flex dollars for better coverage.”

So…in short...if you have immediate need for healthcare you have that much more currency to contribute to that specific treatment. If this sounds like something you’d like to consider, check with your insurance company (or the benefits plan offered by your employer) to see if the “Flex Dollars” option is available.

If you are already ahead of the curve, and have a “Flex Dollars” plan, there IS one caveat you may not be aware of: as many companies have a “use them or lose them” policy for vacation days, the same deal holds true for Flex Dollars. If they have not been spent during the course of the year, they cannot be carried over into the following year.

So, two questions:
1. Do you have any “Flex Dollars” left in your account?
2. Have you been keeping up with your vision health lately?

If you answered “yes” to the first question and “no” to the second, we simply state that you should consider using what is essentially ‘found money’ for having your eyes checked. So strongly does Site for Sore Eyes believe in the benefit of “Flex Dollars,” that it is currently the reigning campaign: “Get More Specs for Your Flex.”

It has been said that good health is a gift that we take for granted. If that is true, treat yourself to a holiday gift of healthy vision. Get your eyes examined, and if you wear eyeglasses or contact lenses, check your prescription is up-to-date.

Site for Sore Eyes Berkeley: December Doings…

No, you are not having déjà vu, faithful readers of the Site for Sore Eyes Berkeley blog. Last week, we described some events to end November (and begin December) that evolved around music, dance, and multimedia. Since the city of Berkeley is a cornerstone for diverse and cultural events, and the last two weekends have been especially busy with things to do, we ask you to read on…

New York City is famous for its theatrical history – from Broadway to Off-Broadway (and Off-Off-Broadway). For those of you who enjoy seeing live theatre (but are not inclined to take a weekend trip to the East Coast), consider checking out the ensemble debut at the Waterfront Playhouse & Conservatory. Starting tonight (and playing tomorrow, as well as December 13 and 14), intense drama and cutting-edge live theatre will ignite the stage. Please note that this program is for mature audiences. (If you have youngsters, don’t worry. There is something for them after the next paragraph.) The Waterfront Playhouse is located at 2020 Fourth Street, and tickets are $12.00. For reservations, call 415-819-6522, or click here.

With the Christmas holidays a couple of weeks away, many of you may be wondering about what you are going to buy for family and friends. If you are in a creative frame of mind, call 510-548-2220 (extension 240) and make a $10.00 reservation at the Ecology Center for tomorrow afternoon at 1:00 pm. After you reserve your space, gather up any and all random material that you haven’t used in years (like clothes, towels, and even wall calendars), along with thread, yarn, scissors and glue. Then, lug all of this stuff down to 2530 San Pablo Ave. to discover how they can be reshaped, reformed and refined into dolls, greeting cards, and pillows (among other gift ideas). With the creative guidance of a lady known as JB of Oakland’s DRAGA Design, the Making Holiday Gifts from Reuse Materials Workshop will teach you that Christmas gifting was never so innovative! (Oh, if you wear eyeglasses or contact lenses, it goes without saying to bring them as well. Remember, you are going to be doing some very precise crafting.)

Now, as mentioned earlier, if live theatre is your thing, and you want an event you can bring the kids to, head over to The Jcc of the East Bay Theatre at 11:00 this Sunday morning (December 8), for “Comedy Improv for the Whole Family with Kenn Adams' Adventure Theater.”  In this family-friendly performance, quick-thinking and spontaneity are the order of the morning as this lively group of actors and actresses dream up and perform in imaginary settings that could be either outer space or a haunted forest. And, if you and your kids are not feeling too shy, YOU can become part of the act if you’d like! Visit The Jcc of the East Bay Theatre at 1414 Walnut St., or call (510) 236-7469.

So concludes this (second) weekend of different things to do in Berkeley. (And there’s more where these came from, as you can see by clicking here.) Whether you want to be a spectator or an active participant in any of these events, remember to keep safe, and your vision strong.

Site for Sore Eyes Berkeley: ‘Bye November, Hi December'

Ah, that satisfying, sometimes lazy feeling one gets after a bountiful Thanksgiving dinner. Everyone here at Site for Sore Eyes Berkeley hopes you had an enjoyable holiday (and that you may have been inspired to include some of the eye-healthy dishes that were listed in last week’s blog). So, if you are not into the mad rush of Black Friday, and are not feeling TOO lazy and want get more out of what remains of this holiday weekend, we have a few sights and sounds you can take in. And, as always, they’re all local, so you won’t need to travel far.

If you are feeling some of that post-Thanksgiving laziness we mentioned earlier, wake yourself up tonight by visiting the Freight & Salvage Coffeehouse where aptly titled musical farce, “Too Much Coffee Man Opera” will be playing. Written by Emmy Award-winning composer Daniel Steve Crafts, the title says it all in this zanily harmonious ode to the joys of java. The Freight & Salvage Coffeehouse is located at 2020 Addison St. and show time is 8:00 pm. Call (510) 644-2020 for more info and to order tickets, or order online by clicking here.

If you feel like some real activity, treat yourself to a lesson in swing dancing at the Ashkenaz Music & Dance Community Center tomorrow at 8:00 pm. Ring up (510) 525-5054 to reserve your place and then polish off your dancing shoes and step out and over to 1317 San Pablo Ave. With musical accompaniment from “The Queen of Classic Jazz & Blues,” Lavay Smith & Her Red Hot Skillet Lickers, you can pick up a few pointers in cutting the rug to an authentically tuneful blend of music that has a 1940s and ‘50s flair. After the lesson, stick around for more music with a set that begins at 9:00 pm.

If you want to conclude the Thanksgiving weekend with a truly unique and different event, come down to Spenger’s Fish Grotto (located at 1919 Fourth St.) for the American Alpine Club’s Sierra Nevada Section Holiday Dinner. (To be fair, we must let you know that the dinner reservations will no longer be accepted by time this blog is posted. You may, however, attend the presentation that begins at 7:30 for $10.00). Freddie Wilkinson, noted alpinist and author, will host a multimedia show entitled “Mountain/Story,” where he will recount his adventures in the daring world of mountain climbing. To learn more, call (510) 845-7771, or email Karen Zazzi at zzkarenzz@yahoo.com (and tell her Site for Sore Eyes Berkeley sent you).

And so, we wish you a happy close to November and a hopeful beginning to December in Berkeley, CA. We hope some of the ideas listed above may serve as enjoyable alternatives to end Thanksgiving weekend (as opposed to the stress of trying to go shopping). As we get ready for the winter season, please remember to keep your eyeglasses polished, those contact lenses fresh and sunglasses at the ready to ward off the rays of the sun.

Have fun; keep safe, and your vision strong. 

Site for Sore Eyes Berkeley is Serving Up a Feast for Eyes…Literally

We are well into November, which can only mean one thing: eating season is officially upon us. With Thanksgiving, Hanukkah, Christmas and New Year’s Eve looming closer and closer, most of us are preparing our waistlines and loosening our belts in anticipation for all of the food we will feast on in the coming weeks. Now, this is all well and good, because let’s be honest – who doesn't absolutely love all of the delicious food that finds its way to the table around this time of the year?

What you might not know is that many of the foods that you will undoubtedly nosh on are actually good for your eyes. (I know, right? Piling your plate with mountains of food and doing good things for your eyes at the same time? That is definitely a win/win situation in our book at Site for Sore Eyes Berkeley.)

Now we’ve all heard the claims that carrots as well as other orange-colored fruits and veggies are good for your overall ocular health, and we are here to say that those claims are true. These orange-colored foods get their bright hue from beta-carotene, which is a certain type of vitamin A. Beta-carotene has been proven to help the retina and other parts of the eye function smoothly. The connection to beta-carotene and eye health, however, isn’t as well-known as other nutrients and their relation to promoting eye health and protecting vision.

Doctors have found that nutrients such as lutein, zinc, omega-3 fatty acids and vitamins C and E can help stave off age-related vision problems, such as cataracts and macular degeneration, in addition to improving your overall eye health.

Greens: Leafy greens such as spinach, kale, lettuce and collard greens are packed with lutein and zeaxanthin. Lutein and zeaxanthin are antioxidants that have been proven to lower the risk of developing macular degeneration and cataracts.

Eggs: Egg yolks are also very high in zeaxanthin as well zinc. Zinc is known to help reduce your risk of developing macular degeneration.

Citrus and Berries: Citrus and berries are jam-packed with vitamin C. Not only does vitamin C help reduce your risk of developing cataracts and macular degeneration, but it can help you stay healthy and may ward off the flu, the common cold and other “wintertime” illnesses.

Almonds: Almonds are powerhouses for vitamin E. Research shows that vitamin E can help slow macular degeneration. Almonds (as well as other tree nuts) contain omega-3 fatty acids which, when consumed daily (about 1.5 oz. per day), can help lower your risk of heart disease by increasing the amount of healthy cholesterol in your body.

Fish: Tuna, salmon, mackerel, trout and anchovies (also known as the fatty fish) are filled with DHA. DHA is a fatty acid found in your retina. Low levels of DHA are linked to dry eye syndrome. Have dry eyes? Eat more fatty fish! These fatty fish are also high in omega-3 fatty acids which can help lower your risk of heart disease. Did you know that your body absorbs more omega-3 fatty acids from fish itself than from fish oil supplements?

Bet you didn’t know that there were that many foods that could help improve your eye health! Now you can make an entire Thanksgiving feast with all different kinds of “eye-healthy” food.

Think you might be experiencing early signs of cataracts, macular degeneration or other eye-related illnesses? Visit one of our eye care specialists at Site for Sore Eyes Berkeley for a professional diagnosis. We take eye health very seriously. (Plus we’d also just love to see you.)

Site for Sore Eyes Berkeley Raises Awareness About Diabetic Eye Disease Month

In case you didn't know, November is Diabetic Eye Disease Month. Now you might be wondering – a disease can have a disease? Unfortunately, the answer is yes. Diabetic eye diseases refer to a group of eye problems that people who live with diabetes can encounter. Diabetic eye diseases are further complications of diabetes that can result in severe vision loss or even blindness. We at Site for Sore Eyes Berkeley cannot stress the importance of knowing about these conditions enough, so please, read on…knowing this information may be a help to you for the future.

Three of the diseases that can result from diabetes are cataracts, glaucoma, and diabetic retinopathy.

A cataract is the clouding of the eye’s lens. Cataracts lie behind the pupil and the iris, and give the pupil a milky-white appearance. Cataracts can have an effect on your vision – but they are totally treatable.

Glaucoma is an increase in eye pressure due to a buildup of fluid inside the eye. Glaucoma leads to damage of the optic nerve and loss of vision. A person with diabetes is nearly twice as likely to develop glaucoma as other adults.

Diabetic retinopathy is damage to the blood vessels in the retina. Diabetic retinopathy can cause severe vision loss or even blindness. This condition can be treated with a special scatter laser treatment, but the best method of prevention is to make sure you control your blood sugar, blood pressure, and blood cholesterol.

If you need help controlling your blood glucose levels, make sure to schedule an appointment with a registered dietician. They can provide you with information on what to eat, give you tips on how to address daily challenges, help create a diet plan (taking what you like to eat, your lifestyle and your levels of physical activity into consideration), and help you set nutritional goals that will improve your overall health.

Your vision is nothing to joke around with. If you have diabetes and are worried about diabetic eye diseases, do not hesitate to contact one of our vision care specialists at Site for Sore Eyes Berkeley. They can help you develop a plan for the treatment and prevention of these avoidable diabetic eye diseases.