Spaghetti squash, also known as vegetable spaghetti, is a type of winter squash that, when cooked, separates into long pasta-like strands. All winter squash share a few common characteristics. The outer rinds are hard and difficult to pierce, enabling them to have long storage periods, from one week and six months. The flesh is mildly sweet to nutty in flavor and finely grained in texture.
In general, this squash provides abundant phytonutrients that promote health. It contains beta-carotene, Vitamin A, and Vitamin C, which provide anti-inflammatory benefits and support the immune system. Other key nutrients include vitamin B6, dietary fiber, folate, magnesium, copper, and potassium. The combination of these nutrients make this food an excellent part of a heart-healthy diet. These nutrients are also known for their role in cancer prevention and management of blood sugar levels.
​
Spaghetti squash is at peak season from October to November. Choose a squash that is firm, heavy for its size and has a dull, not glossy, rind. Soft rinds may indicate that the squash is watery and lacking in flavor. Some tasty yet simple ways to prepare spaghetti squash include:

• Top with pasta sauce and Mediterranean herbs
• Prepare with eggs, onions and spinach for a savory breakfast
• Combine with tomatoes, avocado, cumin and cilantro for a latin flavor
• Toss with sesame seed oil, water chestnuts, carrots and bok choy for an oriental flavor

Find more delicious ways to prepare spaghetti squash

Regular aerobic activity, such as swimming, hiking, walking, and jogging, as well as group exercise classes, such as Zumba, can enhance your quality of life and promote lifelong fitness and good health.
Studies show that people who participate in daily aerobic fitness activities . . .

• decrease their risk of heart disease and chronic illness
• experience lower blood pressure and improved efficiency in the muscles used for breathing and circulation
• maintain a healthy body weight, including lean muscle, by burning fat for energy
• enhance muscle balance, coordination, and agility
• manage stress effectively and recover better from stressful events

Getting Started: Steady Progress Reaps Benefits
A 20 minute stroll after dinner or during your lunch break is a wonderful first step toward improving the health of your heart and lungs and enhancing muscle endurance. As you become comfortable with more movement, begin following The American Heart Association's recommendations for enhancing overall cardiovascular health:

• 30 minutes of moderate-intensity aerobic activity at least 5 days per week;

OR

• 25 minutes of vigorous aerobic activity at least 3 days per week.

If you haven't exercised in a while, first consult with your physician.
​
Choose an activity you enjoy and you'll be more likely to stick with it. You'll also be more likely to maintain an exercise routine when you work out with a partner or small group. Steady progress provides more benefit than going "all out" and suffering an injury. Be patient. Give yourself several weeks for your body and mind to adjust to your healthy behavior change.

The bright golden-orange spice in curry and mustard comes from turmeric, a tasty herb with numerous health benefits. Turmeric is an excellent source of iron, manganese and vitamin B6. Additionally, curcumin, an active component in turmeric, is known for its antioxidant and anti-inflammatory properties. In traditional Indian and Chinese medicine, turmeric has been used to treat allergies, heartburn, digestive ailments, and arthritis. Today, it's gaining research attention for prevention and treatment of cancer, diabetes, and heart disease.

According to a recent study, a daily intake of turmeric helps blood vessels dilate fully. It also helps protect the arteries from inflammation - a primary cause of atherosclerosis (clogged arteries) and a risk factor for heart attack and stroke.

Including turmeric in your diet is easy to do: Sprinkle turmeric into soups, dressings, over meats, roasted veggies, scrambled eggs, or smoothies. To help your body maximize absorption of turmeric's key compounds, add it to healthy fats (e.g., olive oil) while they are warming.

If heart disease runs in your family, or you have other risk factors, ask your health practitioner about taking a curcumin supplement.

Wild-grown and sweet, bilberries are the dark purple cousin of the blueberry. And they have found their way into every imaginable culinary delight: jams, pies, sorbets, liqueurs, and wines. Medicinal use of bilberry dates back to the early Middle Ages. Tea brewed from bilberry leaves was used to treat diabetes. European herbalists used the fruits as a remedy for bladder infections and a variety of stomach and gastrointestinal complaints.

​In modern herbal medicine, extracts of bilberry fruit are used to treat atherosclerosis and other circulatory system problems. The fruit's rich pigments act as powerful antioxidants in the body and may help protect against heart disease, as well as inflammation and oxidative stress that can lead to other health problems.

To benefit from the health enhancing effects of bilberry, enjoy a cup per day of the fresh fruit (blueberries are a perfect substitute if you can't find bilberry).

For a delicious tea:
simmer 1 Tb. dried berries in 2 c. of water for 20 minutes; strain and drink.

Bioflavonoids are naturally occurring plant compounds used in natural medicine to help enhance the action of vitamin C, support blood circulation, and treat allergies, viruses, arthritis and other inflammatory conditions. They act as pigments (coloring) in plants and as antioxidants in humans.

Bioflavonoids are present in many plant foods and extracts, such as citrus fruits, rose hips, and medicinal herbs. While bioflavonoids have a variety of actions, the most notable is as an antioxidant, gobbling up inflammation-causing free radicals that circulate throughout the body. When combined with vitamin C, bioflavonoids support healthy blood vessel function, as well as protect vitamin C from chemical breakdown, thereby boosting the body's immune system.

The anti-inflammatory benefit of bioflavonoids is particularly important in preventing heart disease. Atherosclerosis is one condition that bioflavonoids can protect against. Research on bioflavonoids is expanding and results have been promising. For example, studies show that regularly consuming high quality sources of bioflavonoids - at least two servings of citrus fruit daily - can improve markers of healthy blood vessel function.
​
If you have allergies or food sensitivity to citrus fruits, or are taking other medications, talk with your health practitioner before taking a bioflavonoid supplement.

The health of your heart - and actually of your entire body - depends upon a strong network of blood vessels. From the womb through old age, healthy arteries, capillaries and veins are essential for optimal functioning of all organs, muscles and nerves. They fuel and cleanse your body in two ways: efficient nutrient delivery (fuel) and removal of toxins (cleanse/detox). Their main job is to deliver more blood flow where needed, or constrict to reduce blood flow when necessary.

If your blood vessels don't open or narrow as required, then blood, oxygen and nutrients can't get to where they're needed, whether it's the brain, the gut, the muscles, or back to the heart. Poor condition of your blood vessels can lead to major illness of the heart, including atherosclerosis (clogged or blocked arties), as well as varicose veins, aneurysm, and other diseases of veins and arteries in the periphery of the body.

Tips for Maintaining Healthy Blood Vessels
Many of the things you do for the health of your heart are also important for the blood vessels. The entire circulatory system benefits from exercising aerobically every day, reducing stress and negativity, getting sufficient hours of restful sleep, eating a variety of whole foods, and not smoking. Specifically, here are ways to maintain healthy blood vessels:

Eat Smart: Eating a variety of colorful fruits and dark green veggies daily provides ample amounts of fiber and Vitamin C, both important to blood vessel resilience. Limit your intake of refined sugars. Opt for wild caught fish, organic or free-range poultry, and leaner cuts of grass fed beef. Increase intake of healthy fats such as avocado, nuts and seeds.
​
Stay Calm: Chronic negativity and daily stress take a huge toll on your mind and body, particularly the cardiovascular system. Learn how to achieve inner calm through healthy coping strategies, deep breathing, yoga, meditation, journaling, and aerobic exercise.

Break a Sweat: The most important type of exercise for your circulatory system is aerobic, where you're moving your body rhythmically to increase heart rate, breathing rate, and circulation. You also break a good sweat. When you're in the zone for 30 minutes a day, you've done your heart, mind and body a world of good.

Supplement Your Diet. Support blood vessel health with key nutrition supplements, which include turmeric, bioflavonoids, anthocyanidins (colored plant pigments), and trace minerals. Turmeric contains curcumin, which has anti-inflammatory properties and supports the elasticity of the blood vessels. Anthocyanidins contribute to the robust color of many fruits and veggies, and have heart-protective properties. Bioflavonoids support cell growth and can help reduce inflammation. Trace minerals such as zinc and copper, support healthy development of the vessels and other tissues in the body.
​
Start a conversation with your holistic health practitioner about steps you can take to support the health of your blood vessels and all of the vital organs they nourish and protect.

Recognized for its role in bone structure and proper function of nerves and muscles, Magnesium has a multi-faceted role in disease prevention and health promotion. It is necessary for almost every chemical reaction that takes place in the body!

Here are just a few things magnesium can do for you:

• Calm your body by helping blood vessels dilate, which maintains lower blood pressure and makes it easier for the heart to pump blood.
• Improve quality of sleep, a critical defense against stress.
• Help neutralize stomach acid and move stools through the intestine.
• Play a role in lowering blood sugar, a major issue in diabetes management and prevention.
• Help with prevention and treatment of osteoporosis, nerve and back pain.

Food sources of magnesium include leafy vegetables, nuts, legumes, fish, fruits and whole grains. Because food levels of magnesium are affected by the quality of soil in which the food is grown, there have been huge declines in food-based magnesium content over the last few decades. Some people may be magnesium deficient and not realize that their symptoms of illness (e.g., headaches, muscle cramps, constipation) are related to insufficient magnesium.

​There are different types of magnesium (e.g., citrate, glycinate) and various forms (pill, powder, liquid). Some forms may be better suited to different types of health issues. If you are concerned about magnesium deficiency due to dietary habits or physical symptoms, consult with your holistic practitioner to select the right type of magnesium supplement. Some forms of magnesium are poorly absorbed, so won't provide therapeutic benefit, and other forms can cause changes in bowel movements.

Around the world, people enjoy the health benefits of lentils, part of a group of proteins known as pulses, which also includes beans, peas, chickpeas. Naturally gluten-free, lentils are rich in dietary fiber, protein, calcium, potassium, zinc, and iron. They help lower cholesterol and are a great addition to the diet especially for people diagnosed with blood glucose disorders.
Prior to the use of pharmaceutical medicines, lentils were used to treat diabetic conditions. When included with a meal, the high fiber content helps prevent blood glucose from rising rapidly after eating. Although calorie dense (230 cal/ one cup serving), lentils are low in fat and very filling - you won't be hungry after a lentil meal!

You can find lentils in the bulk bin aisle or in prepackaged containers. When purchasing in bulk, try to buy organic and make sure there is no moisture in the bin or in the packaging. Look for whole, not cracked lentils. Store them in an airtight container in a cool, dark and dry place. They will keep up to a year. When buying canned lentils, watch for added salt or other preservatives. Unlike other canned veggies, lentils do not lose much of their nutritional potency.

Lentils are easy to prepare (no presoaking required as with other dry beans). Wash and strain lentils under cool water before cooking. You can boil lentils and store in the fridge for later use in casseroles, soups, rice or pasta dishes, salads, spreads/hummus, or soups. Cooked lentils stay fresh in the fridge in a covered container for about three days. Try this recipe for Wild Salmon with Lentils and Mustard-Herb Butter.

A contrast hydrotherapy foot bath (CHFB) is an excellent way to strengthen your immune system, alleviate congestion, soothe sore muscles, and improve circulation. It's also beneficial for individuals with diabetes, as they are prone to a foot problem known as peripheral neuropathy. This condition causes unrelenting burning, stabbing pains, numbness and aching in one or both feet.

Contrast hydrotherapy involves alternating applications of cold and warm compresses or immersion in cold and warm water for specified times. You're probably familiar with using it for muscle injuries such as a sprain. For individuals with diabetes, it can reduce swelling and pain and improve blood flow circulation. Additionally, when under medical observation, if a change in blood flow to the feet is not achieved, it can signal an impairment in circulation that requires further assessment. Adding Epsom Salts to the warm water may help increase circulation and ease pain or discomfort.
​
Indulge in a Contrast Foot Bath:

• Purchase two basins and keep them for your foot baths, each one large enough for both feet and sufficient water to cover them.
• Gather up a pair of cozy socks and a supply of towels (water will splash when you move from one basin to another).
• Fill one basin with ice water, and another with warm water. (Test water with your hand to make sure it's not too hot).
• Start with the warm water, from 3-5 minutes.
• Immediately switch to the cold water for 30 seconds to one minute.
• Repeat the process about 3-5 times
• Always end with the cold water.
• Gently dry legs and feet and put on warm socks.
• Rest for 20 minutes

Important: if you have inflammation or open wounds on the legs or feet, varicose veins, thrombosis or phlebitis, consult with your health practitioner before using a foot bath.

Avena sativa, also called the common oat, is a grain full of healthy goodness. Oats are often used for breakfast cereal, oatmeal, granola and as a flour for baking breads and cookies. A dietary source to fuel the body, a 3.5 ounce serving of oats provides over 60 grams of carbohydrates, 16 grams of protein, and about 7 grams of fat.

Oats contain beta-glucans, which are known to decrease saturated fat in the blood and may reduce the risk of heart disease. Most people are familiar with oat as a medicinal food for its ability to regulate cholesterol.

Other important effects of having a serving of oats in your daily diet include: support for digestion, sexual health, and bone health, as well as enhancing energy and maintaining a positive mood. Oat is a fantastic source of dietary fiber, which helps maintain a healthy gut. Oat has been studied in the management of male sexual dysfunction as well as managing menstrual symptoms and regulating blood sugar levels. It's also an excellent source for B vitamins and the mineral manganese, which play important roles in physiological processes that support the health of mind and body.