For more about risk factors for stroke see www.strokefoundation.com.au.

Warmer weather is often inspires us to get fitter and begin looking at healthier eating choices. Salads are high on the menu when gathering with friends at a BBQ, family get-togethers and work functions so why not have a little fun with them?

Salads don’t have to be boring and can in fact be a substantial meal providing important vitamins, minerals and dietary fibre. I have provided you here with 4 different salads, all equally tasty and very nutritious. Use them as is or as a base for building upon or you could also add some grilled chicken, salmon or favorite lean meat to the mix.

It is recommended that you eat a variety of fresh food including raw fruit and vegetables. So this summer, be inventive, try new combinations and give your taste buds a thrill while supporting your wellness and vitality.

Rocket, Strawberry & Parmesan Salad (Serves 4)

4 cups rocket leaves
2 cups sliced strawberries
1/2 cup parmesan cheese, shaved
1/2 cup chopped walnuts
1/4 teaspoon freshly ground pepper
1/8 teaspoon sea salt
2 tablespoons aged balsamic vinegar
1 tablespoon extra-virgin olive oil

Method
Combine rocket, strawberries, cheese, walnuts and salt & pepper into a salad bowl. Drizzle with olive oil and vinegar. Toss gently and serve.

Orange and Avocado Salad with Coriander Vinaigrette (serve 4)

8 cups mixed salad greens
1 cup orange segments
1 avocado, diced
1/4 cup slivered red onion

Vinaigrette
1 cup packed coriander
1/2 cup extra-virgin olive oil
1/4 cup fresh lime juice
1/4 cup fresh orange juice
1/3 teaspoon sea salt
1/2 teaspoon pepper
Pinch of chopped garlic

Make the vinaigrette by pureeing coriander, olive oil, lime juice, orange juice, salt, pepper and garlic in a blender or food processor until smooth

Combine the mixed salad, orange, avocado and onion in a salad bowl. Toss in vinaigrette and serve immediately.

Beetroot Salad (serves 4)

16 baby beetroots, roasted
Cup macadamias, split in half and roasted
2 handfuls baby beetroot leaves
100ml macadamia nut oil
30ml red wine vinegar
1/4 teaspoon sea salt
1/4 teaspoon pepper
1 teaspoon olive oil

Method
Preheat oven at 200 C
Wash beetroots well and cut into quarters. Place on baking tray with olive oil and place in oven for 15-20 min
Mix together oil and vinegar and season with salt and pepper. Toss beetroots and leaves with dressing in a bowl. Top with macadamias before serving.

Summer Quinoa Salad (serves 4)
1 cup quinoa
1 3/4 cups water
1/4 cup pine nuts
150g feta cheese, crumbled
1/4 cup extra virgin olive oil
1/4 cup lemon juice
3 tablespoons chopped fresh mint
3 tablespoons chopped fresh parsley
2 spring onion, thinly sliced
1/4 cup currants
1/2 teaspoon sea salt

Rinse quinoa and put into saucepan with water and salt. Bring to boil then simmer with lid on until water is absorbed. This should take around 15 mins. Leave to rest while preparing other ingredients. Should be fluffy and look a little like cous cous.
Mix lemon juice, oil, chopped herbs, currants and spring onions in a large bowl. Roast pine nuts in a fry pan for a few minutes or until they begin to change colour. Add to the mix in the bowl. Then combine quinoa and feta in the bowl and give it a good stir. Serve immediately.

More about Nutrition Darling

The National Stroke Foundation is holding a stroke education forum in May this year.
This is a wonderful opportunity for you, your family or your social or professional group to come along and learn more about stroke, its risk factors and how to prevent them.
Topics that will be covered include facts about stroke, the causes of stroke, stroke prevention and, importantly, what to do in the event of a stroke.
The forum is planned for May 2011 in the North Sydney area. The date and location is to be confirmed. Light refreshments will provided and admission is free.
To register your interest or for any questions about this or future events please phone Natalie Fairchild on 02 8404 4190 or email nfairchild@strokefoundation.com.au.

The “One in Six” theme was selected by leaders of the WSO to highlight the fact that in today’s world, one in six people worldwide will have a stroke in their lifetime. Everyone is at risk and the situation could worsen with complacency and inaction.

The “One in Six” campaign celebrates the fact that not only can stroke be prevented, but that stroke survivors can fully recover and regain their quality of life with the appropriate long-term care and support. The two-year campaign aims to reduce the burden of stroke by acting on six easy challenges:

1. Know your personal risk factors: high blood pressure, diabetes, and high blood cholesterol.
2. Be physically active and exercise regularly.
3. Avoid obesity by keeping to a healthy diet.
4. Limit alcohol consumption.
5. Avoid cigarette smoke. If you smoke, seek help to stop now.
6. Learn to recognize the warning signs of a stroke and how to take action.

This weeks tweets from @wstrokecampaign #stroke

Stroke Challenge 1 of 6 is “know the conditions that put you at increased risk of #stroke” - #diabetes, high BP, high blood cholesterol

Stroke Challenge 2 of 6 is “be physically active” + help others do the same. Physical inactivity is the 2nd most common #stroke risk factor.

WSO’s #stroke challenge number 3 is committing to a healthy diet. Can you help ensure your community has access to healthy food choices?

This Friday, observe World Stroke Day by taking on the 6 #Stroke Challenges. Two more: reduce #alcohol, #tobacco, help others do the same

World Stroke Day, October 29, is tomorrow. Find an event near you here #stroke, the risks & what you can do

Thanks to @decaturbit @jchybinski and @hchybinski for the RT’s

Last week was certainly a busy one here at the National Stroke Foundation. We had two big launches happening in Sydney - the launch of the Audit Report (on acute stroke services) and of Stroke of Art (the exhibition that we’ve been going on about for a while that has finally hit NSW Parliament House, don’t forget to check it out if you are in Sydney).

There were dignitaries galore, with the NSW Health Minister John DellaBosca speaking at the Parliament opening of Stroke of Art, and Sandra Sully lending a helping hand. If you want to check out the pics from either event, see the website photograph section, or you can click on this link to become a fan of the NSF on facebook and see all the latest pics and news.

Our CEO says she felt like she had never spoken to so many media all in the one day!! Take a look at a sample of the coverage that we received  across the nation about the Audit report.

 ABC ,  The West Australian, Sky News, Sydney Morning Herald

What are your thoughts? Something needs to be done, that’s for sure.

Have you ever wanted to be a Volunteer? Put your experiences to use? Help someone else in need?

We have two volunteering opportunities at the NSF and we really need your help.

The aim of Phone Peer Support is to connect stroke survivors with

volunteering carers and stroke survivors over the phone to provide them with emotional and practical support.

strokesafe^TM  is an education program where volunteers will provide the community with crucial knowledge to help them understand and remember the signs of stroke and how to prevent a stroke.

Training will be provided.

All you have to do is complete the volunteer application form. 

Click here for more info on the volunteering programs.

Those who can, do.  Those who can do more, volunteer ~ Author Unknown

If you are thinking of takeaway pizza for dinner tonight perhaps you should think again.

A new analysis has revealed that 94% of pizzas sold in Australia are overloaded with salt.

Salt is a leading cause of high blood pressure, and high blood pressure is a major risk factor for stroke.

Just three slices of takeaway pizza can contain the entire daily salt intake for an adult, which is 4 grams a day.

More than two thirds of takeaway pizzas contained double the daily recommended amount of salt for an adult and four takeaway pizzas contained as much as three times.

The worst offender was… drum roll please…Pizza Hut’s BBQ Meat Lovers, which provided 327%  of an adult’s recommended daily amount of salt (13 grams).

Remember to check out the label for the sodium content when buying food and thanks to AWASH - Australian Division of World Action on Salt and Health for these tips on how to cut down your salt intake when eating out:

 
1. When ordering pizza, choose vegetable or chicken toppings instead of pepperoni, bacon, or extra cheese.

2. When buying ready to eat packaged foods, choose low-salt options: compare products to find the one lowest in sodium using the per 100g column on the Nutrition Information Panel.

3. Limit fast foods such as burgers, fried chicken and pizza.

4. Keep healthy snacks such as dried fruit & nuts or fresh fruit at hand.

5. When dining out at a restaurant, ask for sauces and other condiments to be served on the side rather than on the meal.

6. Don’t add salt to your food at the table when dining out.

7. Avoid ordering dishes that contain high salt ingredients including Asian sauces, cured meats and cheeses.

8. Don’t be afraid to ask the restaurant or take-away food outlet about the salt content of their meals and ask them not to salt the fries!