Just a little reminder…

OctoberHealthTip

With October being Breast Cancer Awareness Month, we would like to take the time to share some statistics with you and urge all women who qualify to get their annual mammograms.

  • 1 in 8 women will be diagnosed with breast cancer.
  • 1 in 6 breast cancers occur in women ages 40-49.
  • 3 out of 4 women diagnosed with breast cancer have no family history and are not considered at high risk.
  • Annual screening once a year, every year starting at age 40, has been shown to save the most lives from breast cancer.
  • Mammography Saves Lives!

Have you heard of the newer 3-D mammography, tomosynthesis? This technology creates thin high resolution images through the breast, similar to a high definition movie. This can make cancer easier to detect. 3-D mammography offers many benefits, including:

  • Increased cancer detection rate
  • Decreased call back for additional images for normal overlapping breast tissue
  • Better visualization of abnormalities in dense breast tissue

To schedule your 3-D mammogram today, call Saint Mary’s at 775-770-3187

If you or someone you love is a female age 40 or older, encourage her to get an annual screening mammogram this October.

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Let’s Paint the Stairs PINK!

OctoberBlogGraphic

This October, The Fitness Center will be celebrating Breast Cancer Awareness Month by selling pink ribbons to hang from our stairwells. All proceeds will go to Moms on the Run, a major sponsor of our Cancer Rehabilitation Program.

Moms on the Run is “a non-profit organization raising funds to assist northern Nevada women with everyday living expenses to help off-set medical expenses incurred while in treatment for breast & gynecological cancers.” Every month they provide scholarships to our Cancer Rehabilitation Program to women who could otherwise not afford it.

By providing these scholarships, these women are participate in our program lead by certified Cancer Exercise Specialists. These classes focus on regaining strength, rang of motion, balance and other aspects that cancer and its treatments may affect. Exercise after a cancer diagnosis can be very different and survivors should initially work with a trainer who specializes in the side effects to watch for. Below are three things that a Personal Trainer may not know, that a Cancer Exercise Specialist would:

  1. Knowledge of multiple types of cancers and the effect on the body: Cancer Exercise Specialists are trained to work with multiple types of cancers and how they, and their treatments, affect the function of the human body. A Personal Trainer may not understand the risk of lymphedema after certain treatments and the proper way to exercise to reduce this risk.
  2. Knowledge of the impairments that can follow a cancer diagnosis and its treatments: Often times survivors have decreased range of motion due to scar tissue build up, are at risk for or have developed lymphedema, suffer from peripheral neuropathy, and experience extreme fatigue. All of these can decrease a survivor ability to complete activities of daily living, but a Cancer Exercise Specialist is trained to work with survivors to reduce their side effects.
  3. Ability to screen and refer out when needed: A Cancer Exercise Specialist has the ability to screen for and notice complications such as lymphedema, axillary cording and significant range of motion loss. A Personal Trainer may lack the ability and knowledge to screen for these impairments and therefore not refer out to a Physical Therapist in a timely manner.

To purchase a ribbon and support Moms on the Run stop by our Service Desk during the month of October.

  • What: Supporting Moms on the Run by purchasing a pink ribbon
  • Where: Saint Mary’s Fitness Center; ribbons will be hung in the stairwell during the month of October
  • How: suggested donation of $1/ribbon; write your loved one’s name on the ribbon if you like

To learn more about Moms on the Run and learn other ways you can support them, you can go to their web site at http://momsontherun.info/

Also, every year on Mother’s Day, Moms on the Run hosts their annual footrace. Keep an eye for more information on this event and how you can join the Saint Mary’s team.

Volunteering – the Secret to Staying Healthy!

Volunteers

Did you know that Volunteering is almost a sure-fire way to improve your health and happiness? The benefits of volunteerism have been studied for years and the results are almost always the same. People who volunteer regularly feel happier, more connected to their community, and fulfilled in their lives.

Why is this? In a world where we are taught that our time is valuable and it should be exchanged for money, why are people reporting higher rates of happiness in correlation with the amount they volunteer? Well, there is a lot that can be gained from volunteering that you might not realize.

  • Volunteering connects you to others. Not only does volunteering for something that you care about connect you with like-minded people, it can also help you create stronger connections to your community, help you make new friends, and expand your network of contacts.
  • It’s good for your mind and body. The social aspect of volunteering can help combat depression, anxiety, and stress which can all greatly impact your overall health. Studies also show that volunteering can help boost self-confidence and keep you physically active all while giving you a greater sense of purpose.
  • Volunteering can help advance your career. You can learn valuable job skills just from volunteering! Things like organization, teamwork, communication, problem solving, and project management are all things you can potentially learn from volunteering. All of these things are very translatable jobs skills, not to mention volunteering looks great on a resume!
  • Volunteering is a fun way to explore your passions and interests allowing you to feel overall more fulfilled. It can often be an energizing escape from your day-to-day routine of life, and can offer plenty of opportunities for fun and excitement.

The options for volunteering are absolutely endless, so finding an organization you want to work with based on your interests should be pretty easy. For example, if you work an office job but love the outdoors, try volunteering with a local conservation group or at a community garden. If you love animals, a local shelter could be a fun place for you to help with walking and caring for the animals.

Ask yourself what your interests and passions are and seek out a group that aligns with that. Reach out to them and ask what kind of volunteer opportunities they might have. It’s usually as simple as that. Your time commitment doesn’t have to be huge to see benefits for both you and the organization. Even just a few hours a week is such a huge boost for you and for them!

And, if you have kids, that’s even better. By modeling for them the act of kindness through volunteerism and showing how happy it makes you to give your time, you are planting the seed encouraging them to giving back to their community as well.

And if you are local to the Reno/Tahoe area, Saint Mary’s Hospital is always looking for good volunteers to help with a variety of things from helping people find their way around the hospital to holding someone’s hand through a tough situation. We love our volunteers here at Saint Mary’s and are grateful every day for their service. This hospital could not run as smoothly without them. For more info on how to get involved with volunteering at Saint Mary’s Regional Medical Center, please contact Aimee Guthrel at AGuthrel@primehealthcare.com.

Recipe: Garden Tomato Jam

Tomato Jam Recipe

Since tomatoes often ripen late here in the Truckee Meadows, you might now be finding yourself with a bounty of beauties from your garden (or at the farmer’s markets!)

If you are looking for something new to try, give this tasty Tomato Jam a try! It’s perfect for late-summer picnics and parties! This sweet spread goes great with cheese, cracker, or toasted bread!

 

Ingredients:

-15-20 ripe tomatoes

– 1 cup water

– 1 cup white sugar

– 1 cinnamon stick

– 2 cloves

– Juice of 1 lemon

– 2 inch piece of lemon rind

 

Directions:

Chop tomatoes in small pieces and place in large pot. Add the rest of the ingredients and bring to boil. Drop heat to simmer and cook until thick and reduced. About 1 hour. Allow to cool before eating. Store in fridge in a jar. Jam will keep for at least a week, up to 2 weeks (if it lasts that long!)

How to Make Your Veggies Last Longer

how to make your veggies last longer

It can be very frustrating to go shopping for a week full of planned meals only to realize that your food has gone bad mid-week! Here are a few tips to help your food last longer:

Herbs- trim the last half inch of with clean kitchen shears and place cut ends in water.  Herbs like cilantro, parsley, and basil will last on your counter or in your fridge for up to two weeks! Don’t forget to change the water every other day.

Berries- In a bowl, mix a solution of 2 tablespoons of white vinegar per gallon of water. Soak berries for 10 minutes. Allow to dry, and store in their original containers. This will keep the nasty mold away!

Greens – tender greens such as spring mix , spinach, arugula, and sprouts tend to get soggy and mushy. Place two layers of paper towels inside the container over the top of the greens. Place lid over paper towel.

Carrots- take carrots out of the bag it came in. Scrub off any dirt and wash really well. Place directly in crisper drawer, no container needed! They will stay crisp and crunchy!

VEGGIE BATHS- scrub kitchen sink really well and rinse with boiling water. Put on the sink stopper and fill sink 1/3 of the way full. Add ¼-1/2 cup white vinegar and mix really well. Place all veggies in sink and soak for 10-15 minutes. Scrub root veggies lightly. Rinse with cold water and store in fridge drawers.

How to Have a Healthier Back to School Experience This Year!

back to school healthy tipsIt is that time of year again!  Families are preparing themselves for the back to school rush. Or maybe your kids have already started.

Don’t panic!  Find time to work on preparing for this transition ahead of time if you can. If not, it’s not too late to begin practicing some healthy habits with your family!

First up, take the time to talk to your children as a family to see what concerns you or they might have, and brainstorm ways you can solve them.  How can you help?

The AAP suggests helping your child with the transition by being proactive.  Here are some things to consider:

  • Does your child need a buddy to get to school?
  • Does your child feel comfortable with their transportation to and from school?
  • How is the family going to transition to a normal sleep pattern now that summer is over?
  • Is your child’s backpack reflective, comfortable, and sitting properly?
  • What will your system be to make sure your child goes to school with nutritious and healthy meals?
  • Does your child know the protocol for any potential bullying?
  • Will your child be going to before or after school care?

If all of these things are already sorted out and running smoothly, think about other ways you can encourage well-being in your family, now that the hectic school season has started. How can you balance school with activities, homework, and down time? How can you ensure they are set up for success for these longer and fuller days?

With so much to consider, try to keep these things in mind to also ease the transition, or improve your current daily routine:

  • Eat food in as close to its natural state as possible, with healthy balanced meals.
  • Get and stay active outside of school at least a few days per week.
  • Keep screen time to a minimum.
  • Get to bed on time during the school week.
  • Take note of when things seem off and continue to adjust and re-assess.

By keeping some of these key tips in mind, you can make the start of the school year a lot smoother for everyone in your family. And remember, it may never be a perfect science, but that’s ok. The key is to keep stress levels low by going with with flow as much as possible and enjoy these exciting times as a family!

Happy back to school!

https://www.nhlbi.nih.gov/health/educational/wecan/downloads/tip-back-to-school.pdf