NUTRITION

SMART DIETS LOWER Stroke Risk By Patricia Danflous

The American Heart Association (AHA) and American Stroke Association (ASA) confirm that diets high in vegetables, whole

grains, fruit and nuts are significant factors in lowering the risk of a first-time stroke.

Recently updated guidelines published in AHA’s journal, Stroke, indicate that eating Mediterranean or DASH (Dietary Approaches to Stop Hypertension)-style diets, regularly engaging in physical activity and managing your blood pressure can lower your risk of a first-time stroke.

These diets are similar in their emphasis on fruits, vegetables,

whole grains, legumes, nuts, seeds, poultry and fish. Both are limited in red meat and foods containing saturated fats, which are mostly found in animal-based products such as meat, butter, cheese and full-fat dairy.

The updated guidelines recommend these tips to lower risk:

• Eat a Mediterranean or DASH-style diet supplemented with nuts.

• Reduce the amount of sodium in your diet.

• Prevent high blood pressure by getting more physical ac

tivity, eating a healthy diet and managing your weight.

• Visit your healthcare provider annually for a blood pressure evaluation.

• Monitor high blood pressure at home with a cuff device.

• If your blood pressure medication doesn’t work or has bad side effects, talk to your healthcare provider about finding something that works for you.

• Don’t smoke. If you’re a woman who experiences migraines with aura, smoking raises your risk of stroke even more than in the general population.

ACT FAST TO RECOGNIZE A

STROKE

Time is of the essence when diagnosing a stroke. The faster a patient is treated, the more likely they are to survive and have a better recovery. If you think someone you know may be having a stroke, act F.A.S.T. to recognize the warning signs.

Face: Ask the person to smile. Does one side of their face droop? Arm: Have them raise both arms. Does one drift downward? Speech: Ask them to repeat a simple sentence. Is their speech slurred, or does it sound strange? Time: If the answers to any of these are “yes,” it’s time to call 911. Note the time when symptoms began.

MEDITERRANEAN DIET RECIPE recommended by the Mayo Clinic Staff

PASTA WITH SPINACH, GARBANZOS AND RAISINS

Serves 6

INGREDIENTS

 8 ounces farfalle (bowtie) pasta  2 Tbsp. olive oil  4 garlic cloves, crushed  ½ can (19 ounces) garbanzos, rinsed and drained  ½ cup unsalted chicken broth  ½ cup golden raisins  4 cups fresh spinach, chopped  2 Tbsp. Parmesan cheese  Cracked black peppercorns, to taste

DIRECTIONS

1. Fill a large pot ¾ full with water and bring to a boil. Add the pasta and cook 10 to 12 minutes until al dente (tender) or according to the package directions. Drain the pasta thoroughly. 2. In a large skillet, heat the olive oil and garlic over medium heat. Add the garbanzos and chicken broth. Stir until warmed through. Add the raisins and spinach. Heat just until spinach is wilted, about 3 minutes. Don't overcook. 3. Top each serving with sauce, 1 teaspoon Parmesan cheese and peppercorns to taste. Serve immediately.

DASH-style APPLE LETTUCE SALAD Serves 4 Serving size: 2 cups lettuce and ¼ cup apple

INGREDIENTS

 ¼ cup unsweetened apple juice  2 Tbsp. lemon juice  1 Tbsp. canola oil  2¼ tsp. brown sugar  ½ tsp. Dijon mustard  ¼ tsp. apple pie spice  1 red apple, chopped  8 cups mixed salad greens

DIRECTIONS

Mix the apple juice, lemon juice, oil, brown sugar, mustard and apple pie spice in a large salad bowl. Add the apple and toss to coat. Add the salad greens and toss to mix just before serving.

Rice Cooker Versatility

By Patricia Danflous

Remember that rice cooker you purchased a few years ago? Take it out and start cooking. Not only do rice cookers deliver the just-right tex- ture and taste for rice-based dishes, but they also have diverse uses.

Soup, cakes, porridge, quinoa, pasta and meat dishes are among the many meals that begin in a rice cooker. Use your imagination to create your own dishes, or follow an increasing number of recipes posted on the Internet.

Start by steaming vegetables. Your rice cooker probably came with a steamer basket; if not, you should be able to find an accessory to fit your model. Keep the cover on — don’t forget to add water — and check the progress every now and then. After a couple of tries, you will know how long it takes to cook vegetables to your desired texture.

Check out the manual that came with your cooker. Chances are you will find recipes and suggestions for using it to its full potential.

Your cooker is also a great alternative to the microwave. Your leftovers will taste better with slow and thorough cooking.

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