Healthy Autumn Smoothie: Pumpkin Pie Spice & Sweet Potato

Smoothies typically conjure up the idea of fruity, summer drinks. Don’t be fooled – autumn is in full swing and the flavors of fall make delicious smoothies! The sweet potatoes in this recipe are great for your vein health, too. They’re packed full of B vitamins and vitamin C! Try this recipe to satisfy your fall treat cravings without breaking your healthy habits.

Ingredients

  1. 1 Sweet Potato (small, about 1/2 – 2/3 cup)
  2. 1 Banana
  3. 6 Dates, pitted & chopped
  4. 1 cup Almond Milk
  5. 1/4 tsp. Pumpkin Pie Spice

Instructions

  1. Prep: Cook the sweet potato (using any method you like) and let cool completely — put in refrigerator for a few hours or overnight.
  2. Let the chopped and pitted dates soak in water (about 1/4 cup or so) for about 15-20 minutes to soften.
  3. Add all ingredients to blender, along with ice. Blend, pour into a glass and top with another sprinkle of pumpkin pie spice. 

Source: https://agoodhueblog.com/2015/10/sweet-potato-spiced-fall-smoothie/

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Reno’s Best Spots for Brisk Autumn Walks

We recommend taking brisk walks often to improve your circulation and benefit your overall vein health! Don’t limit yourself to walking around the neighborhood, take advantage of the parks Reno has to offer – the change of scenery will spice up your routine and making exercise more fun!

There’s an endless list of amazing locations to take your brisk walks, but here are a few recommendations from us:

Wingfield Park: The Truckee river is a sight to be seen at this time of year! Wingfield Park in downtown Reno is right in the middle of things, and a perfect place to enjoy the river and beautiful fall foliage.

 

Rancho San Rafael Regional Park: This famous location of The Great Reno Hot Air Balloon Race is an incredible place to get a brisk walk in this fall! The Wilbur D. May Arboretum has beautiful walking trails that allow you to enjoy all of the beautiful botanicals Reno has to offer at this time of year. Have a pup? Bring them here to enjoy one of the largest off-leash dog parks in the area!

 

Bartley Ranch Regional Park: This beautiful location in south Reno has 56 acres of scenic pasture and an abundance of walking trails for you to enjoy! Check it out for your next morning walk to see some new, beautiful sights right here in Reno.

 

Happy walking!

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Beginner Yoga Poses to Improve Circulation

Yoga is a great low-impact exercise to get moving and improve the health of your cardiac system. If you are interested in starting yoga to improve your circulation and vein health, but aren’t sure where to start, here are some beginner yoga poses recommended for improving circulation:

Forward Fold: 1 minute

  • Stand with feet shoulder width apart and firmly planted on the ground, with hands on hips.
  • Exhale, slowly folding forward from your hip joints, lengthening the front of your torso.
  • Bend your elbows, holding each elbow with the opposite hand.
  • Optional: Lightly sway from side to side.

 

Happy Baby: 1 minute

  • Lay on your back.
  • Bend knees and grab the outer edges of your feet. Draw them down to the ground.

 

Seated Twist Pose: 1 minute

  • Start seated, your legs extended forward.
  • Keeping your spine straight, lift and bend your right leg over your left leg, placing your right foot next to your left thigh.
  • Initiate a gentle twist from your torso and use your left arm to lightly grasp your right knee, deepening the twist.

 

Source: https://www.mindbodygreen.com/articles/these-are-the-best-yoga-poses-for-circulation

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Year-Round Vein Health: How To Stay Active in Colder Months

As the weather cools down, it’s very tempting to cuddle under a pile of blankets and stay in the house. Don’t fall into the trap! Vein health requires year-round maintenance. Keep yourself active and your circulatory system in great shape and try some of these cold-season-friendly activities:

 

Hot Yoga: Hot Yoga is a great activity for the winter time! It keeps you feeling warm while also increasing your strength, flexibility, and balance. Not to mention the calming effects that yoga has on the mind. If the heat is too much, regular-temp yoga is still an amazing winter practice. Try enrolling in a trial set of classes at a local studio!

 

Swimming in a heated, indoor pool: Swimming in general is already a great activity for vein health due to the reduced pressure it puts on your legs. Swap your outdoor pool or lake swim sessions for an indoor lap pool where you can keep the amazing benefits of swimming going all year long!

 

Pedaling on a stationary bike: If you find it difficult to get out and bike in your neighborhood on a chilly day, it might be time to invest in a stationary bike for your home! Or, for those who are just occasional bikers, visit your local gym and hop on one of their stationary bikes. It’s the same beneficial exercise, but without cold wind in your face. If you’re really missing the scenery of your usual bike ride – there are plenty of videos on the internet you can play while on your indoor bike, like this one!

 

If you’re experiencing painful and uncomfortable symptoms of varicose veins, call the Reno Vein Clinic at (775) 329-3100 to schedule a consultation for treatment!

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Honey Balsamic Brussel Sprouts

Brussel sprouts are an autumn classic – not to mention that they’re high in fiber, vitamins, antioxidants, and anti-inflammatory properties. This recipe is the perfect combination of good tasting and good for your health!

This recipe only requires 4 simple ingredients!

  • Fresh Brussel Sprouts
  • Olive oil
  • Balsamic vinegar
  • Honey

Instructions:

  • Preheat oven to 400 degrees
  • Cut thin layer from bottom stem of Brussel sprouts
  • Halve larger Brussel sprouts, keep smaller Brussel sprouts whole
  • Place on rimmed 18×13 inch baking sheet, toss with olive oil and season with salt and pepper
  • Roast in oven, tossing once hallway through, until golden brown and tender (about 20-25 minutes)
  • If you prefer further browning, broil briefly (for about a minute, or less!)
  • Whisk balsamic vinegar and honey together in a small bowl
  • Pour roasted Brussel sprouts into a serving bowl, and drizzle balsamic and honey mixture over and toss.
  • Serve warm.

 

Source: https://www.cookingclassy.com/roasted-brussels-sprouts-with-balsamic-and-honey/

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Foods That Help You Stay Hydrated for Vein Health

Hydration is absolutely imperative to maintaining the health of your veins. Proper hydration allows for blood to flow more freely within your veins and prevents swelling.

However, chugging water throughout the day is easier for some than others. If you find yourself struggling to stay hydrated, try incorporating some of these foods that are water-dense into your meals and snacks. This will help you maintain your hydration throughout the day!

 

Cucumber (97% water content): Not only will cucumbers keep you hydrated, they’re full of antioxidants and nutrients. To maximize the nutrient content, leave the skin on!

 

Celery (95.5% water content): Celery is a great source of antioxidants and anti-inflammatory properties, but they also support your entire digestive system and benefit stomach health. For best results, wait until just before eating to chop your celery. This will preserve the amazing nutrients!

 

Tomatoes: (94.5% water content): In addition to being a water-rich food, tomatoes are also a great source of fiber! Leave the skin on for the best nutritional benefit.

 

Watermelon (92% water content): This one goes without saying, right? Water is in the name! It’s also rich in fiber and heart healthy nutrients. If you’re looking for a healthy dessert option, pop some sliced watermelon in your freezer for a “popsicle” treat.

 

Spinach: (91.4% water content): Spinach is a superfood! It’s a great source of calcium, vitamins A and C, iron, and so much more. Try to incorporate spinach into your daily food routine!

 

Strawberries (90.7% water content): Strawberry is considered a heart-friendly fruit. Since they’re seasonal, get them while you can and freeze them to enjoy year-round!

 

Cantaloupe (90% water content): Many people associate potassium with bananas – but don’t forget cantaloupe! High in potassium, fiber, and vitamin C, cantaloupe is the perfect melon to have at breakfast time.

 

Skim Milk (85-90% water content): In addition to its high water content, skim milk is very calcium rich. If you consume milk regularly, try swapping your usual milk choice for skim!

 

Source: https://thenaturalside.com/best-way-to-rehydrate-quickly

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Turmeric Sweet Potato + Pumpkin Soup

October is the season for the notoriously sugary pumpkin spice lattes and other sweet treats, but it’s also the season for delicious and healthy seasonal vegetables! Make the most out of the autumn season and try this turmeric, sweet potato, and pumpkin soup. It’s the perfect recipe to keep you warm (and satisfied) as the cooler season rolls in.

Not only is this delicious soup recipe easy to make – it’s vein healthy! The turmeric is a natural anti-inflammatory, making this an excellent choice for a healthy, feel-good meal.

Ingredients:

-1 Tbsp extra virgin olive oil

-1 medium onion, diced

-2 cloves garlic, minced

-1 cup carrots, chopped (~ 1-2 large carrots)

-6 cups water

-1 large sweet potato, peeled and cubed

-1 15oz. can pure pumpkin puree (~ 1 3/4 cups)

-1 Tbsp ground turmeric

-1 tsp salt

-1/4 tsp ground ginger

-1/4 tsp curry powder

-1/8 tsp pepper + more to taste

-pinch of cayenne (optional)

Directions:

– To a large pot, add olive oil, onion, garlic, and carrots. Cook over medium heat, stirring frequently, for approximately 7 minutes or until the onions start to look soft and translucent.

– Add the remaining ingredients to the pot and stir. Bring to a boil, then cover and lower heat, and let simmer for 20 minutes, or until sweet potatoes are tender.

-If using an immersion blender, blend soup right in the pot, serve and enjoy! Alternatively, let the soup cool, and then blend in batches using a traditional or bullet blender. Transfer back to pot, heat, serve and enjoy!

Source: http://plantifuleating.ca/turmeric-sweet-potato-pumpkin-soup/

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