October 29 was World Stroke Day 

This year's theme was "1 in 6." 

• 1 in 6 people will have a stroke at some point in their lifetime
• a stroke will be the cause of someone's death every 6 seconds

Strokes used to be something only older people had to worry about. But we are seeing a rise in strokes even among younger people in their 30's and 40's. Now for some good news: the World Stroke Organization says  85% of people who suffer strokes have risk factors that could be changed to prevent a stroke. They advise taking these 6 steps to reduce your stroke risk:

* Know your personal risk factors: high blood pressure, diabetes and high blood cholesterol.

* Be physically active and exercise regularly.

* Avoid obesity by eating a healthy diet.

* Limit your alcohol consumption.

* Avoid cigarette smoke. If you smoke, seek help to stop.

* Learn to recognize the warning signs of a stroke. (Download a wallet card here.)  

Getting more potassium in your diet may help protect you against the most common type of stroke according to a Swedish review of 10 studies. Consuming an additional 1,000 mg per day of potassium from foods such as fruits, vegetables and dairy was associated with an 11% lower risk of all strokes and of ischemic strokes, caused by an interruption of the brain's blood supply. (There was no apparent benefit against hemorrhagic strokes, caused by a ruptured blood vessel in the brain). Potassium's benefit may come from lowering blood pressure and improving blood vessel function. Although foods rich in potassium have other nutrients that might contribute to lower stroke risk, the association persisted even when data were adjusted for other nutrients.

How Much Potassium Do You Need?

The recommended daily allowance for potassium is 4700 mg. The highest dietary sources come from vegetables, fruits, and dairy products. Just another reason to fill your plate with lots of produce!

You should never take extra potassium supplements without medical supervision as too much can be dangerous  (the amount found in a multivitamin is fine). It is very unusual to consume too much potassium just from dietary sources, unless you have kidney disease.

Foods High in Potassium

Values were obtained from the USDA Nutrient Database for Standard References, Release 15 for Potassium, K (mg) content of selected foods per common measure.

http://www.nal.usda.gov/fnic/foodcomp/Data/SR15/wtrank/wt_rank.html

It is the bewitching season after all....so pumpkin is the surprise ingredient.  You can do a lot more with pumpkin than just make pie! It's a great source of potassium, beta carotene (vitamin A), and fiber; you won't really be able to taste the pumpkin but it enhances the nutritional value and gives the chili a wonderful consistency. The chopped tomatoes add another boost in potassium. Garnish each portion with a dollop of sour cream or Greek-style yogurt, chopped tomatoes and green onion, diced avocado, and chopped cilantro and serve with Browned Butter Cornbread. 

Serves 8    

2 tablespoons extra-virgin olive oil
1 large onion, chopped
1 large green or red bell pepper, cored, seeded and chopped
1-2 jalapeños, seeded and finely chopped (depending on how spicy you like it)
3 cloves garlic, finely chopped
1 pound organic grass fed ground beef
1 (26-ounce) container diced tomatoes and the juice (I use the POM brand which are unsalted)
1 (15-ounce) can pumpkin purée (NOT pumpkin pie mix)
1.5-2 cups water (depending on how thick you like your chili)
1 tablespoon chili powder (I use half regular chili powder and half chipotle chili powder for kick)
2 teaspoons ground cumin

1 teaspoon ground coriander
Salt to taste
1 (15-ounce) can kidney beans, rinsed and drained

1 (15-ounce) can black beans, rinsed and drained

Heat oil in a large pot over medium high heat. Add onion, bell pepper, jalapeños and garlic and cook, stirring frequently, until tender, about 5 minutes. Remove from pan and ground beef. Cook until browned. Drain fat from pan. Add back the sautéed vegetables and the rest of the ingredients except the beans. Bring to a boil. Reduce heat to medium low and add beans. Cover loosely and simmer, stirring occasionally, for about 1 hour. Ladle chili into bowls and serve with the garnishes mentioned above. YUM!

Slow cooker instructions: Cook the veggies and meat as instructed above. Then place all the ingredients in a 5-6 quart slow cooker and cook on low for about 8 hours. It will fill your house with a wonderful smell!

This pairs perfectly with the Chili Surprise! 

Preheat oven to 400 degrees F. Oil an 8 x 8" baking pan. 

Melt the butter in a small saucepan over medium heat. Swirl often until it's lightly browned and smells nutty, 3-4 minutes (be careful not to burn it). Let cool.   

In a large bowl mix the dry ingredients. Add the beaten eggs, yogurt, and milk to the cooled butter and mix well. Pour the liquid ingredients into the dry ingredients and mix just until combined (don't overmix). Pour into the greased baking pan. Bake for about 20 minutes or until it tests done with a toothpick. Serve warm with honey butter (mix well equal parts softened butter and honey).