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Get Moving: How to Exercise with Arthritis
An arthritis diagnosis doesn’t mean your exercise routine has to end. In fact, a consistent routine can actually improve mobility. Although stiff and painful joints can make it difficult to keep moving, staying active is essential for easing pain. October 11 is World Arthritis Day, so we asked Michelle Higgins, MPT at Renown Physical Therapy & Rehab some advice about exercising with arthritis. According to the Arthritis Foundation, arthritis affects one in five adults and 300,000 children. As a matter of fact arthritis is the nation’s leading cause of disability. Your joints certainly don’t need to suffer when you exercise. In general exercise is actually necessary for those with arthritis. Not only does it reduce joint pain, but it also increases strength and flexibility. Furthermore those adopting a regular exercise routine also have more energy, deeper sleep and find it easier to maintain a healthy weight. “Exercise is a necessary component to managing your arthritis,” says Higgins. “Consistent participation in an exercise program has been shown to promote long-term pain relief, increased body function and an improved quality of life. Alternatively, a lack of exercise can actually increase joint pain or stiffness and eventually lead to long term disability and suffering.” Exercising With Arthritis Exercise truly is the most effective non-drug arthritis treatment available for reducing pain and improving movement. And it can even include daily activities like gardening, dancing or walking your dog. Of course talk to your doctor or physical therapist about what exercises fit into your specific treatment plan. With this is mind, the four specific components below are important to an effective arthritis exercise program: Range of motion Moving joints through their full available range of movement is important. This frequently increases function and decreases joint stiffness and pain. For this reason, aim to complete these exercises daily. Examples include bending, straightening, and rotating specific joints, or static and dynamic stretching. Strengthening These exercises target muscles supporting and protecting our joints and bones. Strengthening is also necessary for weight control, so two-to-three sessions per week are recommended. In order to allow your body to adapt, begin with light resistance and start slow. Strength exercises include weightlifting and using resistance bands. Low-impact aerobic exercise Aerobic exercise is certainly necessary for overall well-being, weight management and heart health. Aim for two-to-three sessions a week. Low-impact exercises include walking, swimming, cycling, elliptical machine exercises and water aerobics. Balance Good balance is also vital for an effective arthritis program. On the positive side, solid balance prevents falls by increasing your ability to stay upright whether you are moving or sitting still. Likewise, it improves your confidence with walking and daily activities. In order to keep excellent balance, incorporate daily balance exercises. Examples of balance exercises include the use of an exercise ball, Tai Chi and exercises such as standing on one foot. Start Slow, Finish Strong As you begin your exercise program, remember to listen to your body. Start slowly – it can take several weeks for your body to adjust to exercise. Consult your doctor, or physical therapist, if you experience increasing pain or swelling which doesn’t go away with rest. Above all, incorporate fun and motivating activities so you’ll stick to them long term and improve your results. Renown Physical Therapy & Rehab 775-982-5001 Through outpatient physical, occupational and speech therapy, Renown Physical Therapy & Rehab gives you hands-on, individualized treatment in convenient Reno/Sparks locations. We have the latest, most advanced physical therapy and rehab equipment, specialty services and treatments. Renown Physical Therapy & Rehab is now open on Robb Drive in addition to three additional locations in Reno and Sparks. Call 775-982-5001 or visit us online.
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Panda Cares Center of Hope at Renown Children's Hospital
When you have an ill child in the hospital, it is a stressful event. And Panda Express is helping local families support children who need special care. Their generous donation provides much-needed equipment, programs, and resources via the new Panda Cares Center of Hope, Renown Children’s Specialty Center. Their partnership directly benefits patients and their families! The ‘Panda Cares Center of Hope, Renown’s Children’s Specialty Center’ In fact, this new center provides care to not only children, but also comprehensive support to the entire family. Similarly, it creates an environment that reduces stress, promotes healing, and provides a superior patient and family experience. This facility upholds Panda Express’ mission, vision, and values and its four pillars: to directly help fund the emotional, mental, physical, and spiritual needs of children. This center, the first-ever in northern Nevada, will provide care for children who have chronic conditions. In particular, it offers ongoing treatment, health management, and specialty medical services, including: Nephrology Endocrinology Neurology Pulmonary Infectious Diseases Medical Genetics Adolescent Medicine How You Can Help! When you order from Panda Express, you can opt to round up your change, which will help support programs and services, such as the Center of Hope for Renown Children’s Hospital. Order Online A Partnership for Health & Education of Underserved Youth This partnership allows Renown Children’s Hospital to continue to strengthen regional services and increase Panda’s visibility within our growing community. Last year, 21,930 sick children received care from Renown Children’s Hospital. To date, Panda Express has raised $449,200 in financial support to assist us in providing health and education to every child, regardless of illness, injury, insurance, or ability to pay. Panda Express funds have already supported: Giraffe omni beds for the NICU Ultrasound machine for the Children’s ER Panda warmers and a hand held Accuvein machine Child Life Program to support sick patients and families Meeting room in the Children’s Specialty Center In kind donations, volunteer time and support of local events such as the University of Nevada Reno, Wolf Pack Dance Marathon
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Simply Spectacular Sterling Silver Member Rhogenia
Whether watching a 4th of July celebration from her father’s boat on the Saint Johns River or sneaking a peek at a post-game display over Gator Bowl Stadium from her parents’ bedroom window, the fondest childhood memories of Sterling Silver Club featured member are of fireworks. “I love watching fireworks,” says Rhogenia. “And I get just as excited by them now as I did then.” Well, fireworks are certainly a fitting introduction to this Sterling Silver Club member who shines with a spectacular collection of accomplishments, adventures and interests. A Passion for Teaching Rhogenia remembers herself as a happy, carefree child “who read all the time” while growing up in Jacksonville, Florida with her younger sister, Rosemary, and her father and mother, who was a public school teacher. It’s easy to see how this natural enthusiasm for reading (and learning), along with her mother’s influence, would spark Rhogenia’s calling – and passion – for teaching. After earning her bachelor’s degree in education, Rhogenia spent the first 2 years of her career as a kindergarten teacher in a “one traffic light” town in her home state. She then moved to Oakland, California where she taught kindergarten and first grade classes at various schools for 4 years. The Biggest Little City in the World came next, and her stay there would last much longer. In Reno, Rhogenia added a master’s degree to her credits and found a home for her teaching career at Grace Warner Elementary School – where she taught first and second grade for 20 years! During that time, she also took on the additional role of adjunct professor, teaching graduate students for the University of Phoenix, College of Education. “A great teacher never stops learning,” explains Rhogenia. “I believe the art of teaching is the act of facilitating discovery, for students and also for myself.” In recognition of her efforts, Rhogenia received the Reno Gazette Journal’s Best of Education Award, the Washoe County Teachers Association Distinguished Performance Award, and was also awarded a grant from Learn and Serve America to help her support student programs that gave back to the community. Rhogenia’s favorite quote: “One hundred years from now it will not matter what my bank account was, the sort of house I lived in, or the kind of car I drove. But the world may be a little better, because I was important in the life of a child.” – Adapted from an essay by Forest Witcraft Commissions, Councils & Space Camp Life outside the classroom also kept Rhogenia busy – and inspired – throughout her career. In 1998, she was selected to participate in an educator externship, and in 1999, was chosen to be a teacher consultant to the Alliance Summer Geography Institute. These opportunities allowed Rhogenia to return to her students with exciting lessons to share about different types of industries and the importance of geography, respectively. In 2002, the governor appointed her commissioner for the state of Nevada’s Commission on Professional Standards in Education. And Rhogenia followed that up with an appointment to the National Council for Accreditation of Teacher Education in 2004. She also got to travel. Rhogenia was one of two teachers from Nevada chosen to participate in the Japan Fulbright Memorial Fund Teacher program on its 50th anniversary. Originally established in 1946 to foster mutual understanding between the U.S. and Japan, the trip allowed Rhogenia to represent her state, her country and her race to Japanese dignitaries, business people and students alike. For over three weeks, she toured schools, universities, factories, temples, art galleries and museums, and stayed in the home of a Japanese family for a few days – which she calls the highlight of her trip. Oh, and then there was the time she went to space camp! The Nevada Teacher in Space Program sent Rhogenia to join teachers from across the county at the out-of-this-world camp in Huntsville, Alabama. On “Team Endeavor,” she learned what it would be like to deliver payloads and perform experiments at the International Space Station, and took a seat in flight simulators and an antigravity chair. The goal of the program was to inspire teachers to help their students learn about the infinite possibilities of math and science. Time for What Matters These days, Rhogenia enjoys spending time on the things that matter most to her. Personally, that means diving into hobbies like genealogy, music, reading, writing, cooking and the occasional card or board game. She also continues to learn and broaden herself through Osher Life Long Institute (OLLI) classes and Retired Living Truth Series seminars. But her greatest joy comes from spending time with family – four generations of her own family, her church family, retired teachers from Warner Elementary and the many acquaintances and friends she’s come to know over the years. Other things worthy of Rhogenia’s time: Giving back to the community, rainbows, sunsets and sometimes, just watching the clouds roll by. Membership & Senior-ship What does Rhogenia think about being a Sterling Silver Club member and a senior? She told us. “Before COVID, it was the face-to-face club events that I liked most,” recalls Rhogenia. “At the Silver Stars Gala, I had such a wonderful time chatting with old and new friends… the fashions, decorations and the food were delightful.” Over the past year, she also found things to love about the club’s virtual events and regularly attends lectures, cooking and yoga classes and weekly meditation sessions – from her home! It Starts with Hello offers some of her favorite club events. “It reminds me of the television show, Cheers, where everybody knows your name!” she grins. “We meet at noon on Tuesdays and Thursdays. There are a variety of topics and guest speakers, and with the virtual events, I feel like the presenters are talking directly to me… I have the best seat in the house.” As far as being a senior goes, Rhogenia is living her best life and has some advice to help others do the same. “As a senior, I have the time to explore and take advantage of the many opportunities available out there,” she says. “I live life in the present and to the fullest. I make the most of each day because tomorrow, it will be the past.” Rhogenia feels that the biggest challenges for seniors today are health and isolation, and wants people to know there’s help if they need it. “Sometimes we need a little help to make everyday activities a little easier, or just need a person to talk with,” she explains. “My advice is never be too proud to ask for help with anything! Most people are glad to help or guide you to someone who will.” “Lastly, to seniors, I would like to say this: Love yourself and make peace with who you are and where you are at this moment in time,” Rhogenia continues. “And give yourself a big hug!” The Sterling Silver Club thanks Rhogenia for dazzling us with her story, her friendship and her collaboration – and we send her and all of our members a “BIG hug.”
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Healthy Zucchini Manicotti
Often, when we think of Italian dishes, we think of pasta. In fact, there are more than 600 different pasta shapes, each holding the task of delivering Italy’s flavors. While we all crave pasta, according to the U.S. Department of Agriculture (USDA), a cup of pasta shells contains about 166 calories, 6 grams of protein and 32 grams of carbohydrates. When you add all the other comforting ingredients that comes with cooking Italian, it’s nearly impossible to keep it healthy. Caitlin Bus, Registered Dietitian with the Renown Healthy Heart Program shares a healthier version of an Italian favorite –deconstructed manicotti using zucchini as a substitute for noodles. If you’re looking for a healthier Italian dish and wondering how to use a spiralizer to turn vegetables into noodles, this recipe is for you.
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Meditation: Give Yourself the Gift of Inner Peace
As we enter the holiday season, many of us are beginning to plan and partake in festivities such as shopping, cooking, baking, holiday parties and family gatherings. While the holidays often bring joy and cheer, the hustle and bustle can also lead to fatigue, stress, anxiety and sometimes depression. To avoid holiday burnout, it’s important to find ways to care for yourself mentally and physically. Galen Gorelangton, the facilitator of Renown’s Heartfulness Meditation program, discusses how yoga and meditation can benefit you. What is yoga and meditation? Yoga is defined as performing a series of postures and controlled breathing exercises to promote a more flexible body and a calm mind. As you move through poses that require balance and concentration, you're encouraged to focus less on your busy day and more on the moment. Meditation involves focusing or clearing your mind using a combination of mental and physical techniques. While there are many different types of meditation and yoga practices, they both share similar benefits including: Reduced stress Lower blood pressure Decreased anxiety and depression Increased energy Better sleep Lower inflammation and pain levels Improved strength, balance and flexibility Better focus and concentration And much more!
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Healthy Summer Salads
As the temperatures continue to rise around northern Nevada, our farmer’s markets and home gardens are bursting with produce – making this the perfect time to prepare a fresh summer salad for you and your family. American salads have come a long way. No longer must we settle for iceberg lettuce topped with pale tomatoes and store-bought salad dressing. Fresh fruits, exotic vegetables and aromatic herbs are proudly taking up residence as entrees on menus around the globe. These refreshing Pritikin salad recipes are chocked full of phytonutrients – plant compounds that provide a host of anti-bacterial and anti-inflammatory benefits while supporting the body’s natural detoxification process. When it comes to ingredients, freshness counts! Try to use local and unsprayed produce in your salads whenever possible for added nutritional value. Already thinking of ways you can put your own personal touch on these recipes? Andria Herron, dietary educator with Renown’s Healthy Heart Program, encourages you to experiment. “Salads are the perfect recipes to substitute, omit and add in additional ingredients based on your personal preferences” said Andria. Grab the salad bowl, whip out your apron and follow along with Andria as she provides pro tips for creating these delicious recipes. Join our free, monthly in-person or virtual classes today!
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Meet Multifaceted Member Don Chang
Renaissance Don The Sterling Silver Club is honored to have thousands of members who’ve led and continue to lead incredibly vibrant and diverse lives. And we’re absolutely thrilled when those members volunteer to share their stories and experiences so we can all appreciate and learn from them. This issue’s featured member is no exception. From his love of cooking, travel and music to his drive to learn new languages, take on new hobbies and keep himself active and fit, Don is an aspiring Renaissance man who may already be deserving of the title. Revolutionary Family Roots Don’s father, who was born in Beijing, China, earned a master’s degree in metallurgical engineering from the University of California, Berkeley and was working on his PhD there on a full scholarship from his home country when the Chinese Communist Revolution occurred. In order to stay in the United States and avoid potentially being thrown into prison by the new communist regime (a fate that befell some of his family members), his father married Don’s mother, who was a U.S. citizen and also a student at Berkeley. Together, they started a family. “My father met my mother in a class and received his green card by marrying her,” says Don. “They proceeded to have six kids in nine years, I was number three. Dad never finished his PhD, but clearly earned what we like to call his “PSK” degree – Papa with Six Kids.” Proud (of) Papa: Don’s father was a professor of metallurgy and a brilliant research scientist who was responsible for virtually every breakthrough in the development of titanium in the 1960s.
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Take a Tour of the New Panda Cares Center at Renown Children's Hospital
Begin a new year on the traditional lunisolar Chinese calendar and help support Panda Express® locations - including the new Panda Cares® Center of Hope that has opened to serve pediatric patients and families throughout northern Nevada. This Lunar New Year, you can join local child, Emmalee Sutton, the Renown Health Foundation and Panda Express® through its philanthropic arm, Panda Cares® , to help children and their families receiving care at Renown Children’s Hospital. On Saturday, Feb. 20, community members can support Renown’s youngest patients by ordering online at a nearby Panda Express® location using code 902354. Renown Children’s Hospital will receive 28% of the proceeds from online orders placed with the code. Supporters may also visit the Panda Express Plumb Lane location in Reno on the same day, where they will donate 20% of in-person proceeds to Renown Children’s Hospital. (Please present this flyer at checkout.) Panda Express® guests and their associates in northern Nevada and northeastern California have raised nearly $500,000 for Renown Children’s Hospital since 2007. In 2020, more than $138,000 was raised for the Panda Cares® Center of Hope at Renown Children’s Specialty Center, which has opened at Renown Children’s Hospital within Renown Regional Medical Center at 1155 Mill St. in Reno, Nev. The Panda Cares® Center of Hope provides care to not only children, but also comprehensive support to the entire family. Similarly, it creates an environment that reduces stress, promotes healing, and provides a superior patient and family experience. “The Panda Cares® Center of Hope at Renown Children’s Hospital is special because it upholds Panda Express® ’ mission and values of being proactive, having respect for each other, learning and growing, and giving time and resources back to the community. The Center also supports each child’s well-being, including their physical, emotional, mental and spiritual needs,” says Tony Slonim, MD, DrPH, Renown’s President and CEO. “We are grateful for our partnership with the team at Panda Express® , who are as passionate as we are about children’s health, and helping us provide exceptional care for children.” “The Panda Cares® Center of Hope at Renown is the first-ever in northern Nevada, and we are excited to be able to provide the highest level of care for children and teenagers in northern Nevada who have chronic health conditions. Specifically, we offer ongoing treatment, health management, and age-appropriate specialty medical services including; pediatric nephrology, pediatric endocrinology, pediatric neurology, pediatric pulmonary, pediatric infectious diseases, medical genetics and adolescent medicine- all in one beautiful, new, convenient, family-friendly facility,” says Max Coppes, M.D., Ph. D., MBA, Nell J. Redfield Chair of Pediatrics at the University of Nevada School of Medicine and pediatrician-in-chief at Renown Children's Hospital. A Partnership for Health & Education of Underserved Youth “This partnership allows Renown Children’s Hospital to continue to strengthen regional services and increase Panda’s visibility within our growing community,” says Lawrence Duncan - VP & Administrator for Renown Women & Children’s Hospital & Administrator the Institute for Cancer. “Last year, 21,930 sick children received care from Renown Children’s Hospital. To date, Panda Express® has provided us significant financial support to assist us as a charitable, non-profit organization in providing health and healthcare to every child, regardless of illness, injury, insurance, or ability to pay.” “Renown Health Foundation appreciates Panda Cares® ’ generosity year after year, and the unwavering support of our community to make the Panda Cares® Center of Hope and Saturday’s fundraiser a success,” said Kiemmy Thai, MBA, Foundation Manager of the Children's Hospital at Renown. “Our hope is that you and your family can enjoy a nice meal from Panda Express® together, knowing your contribution makes it possible for pediatric champions like Emmalee to continue receiving the best care close to home.” The Panda Cares® Center of Hope has already helped hundreds of local pediatric patients and their families feel more comfortable and relaxed while being cared for in the hospital. Watch Renown Children’s Hospital and Children’s Miracle Network Hospitals’ newest Champion Child Ambassador, Emmalee Sutton, tour you through this new, fun and family-friendly health care environment. “We are very fortunate to have such generous partners like the people behind Panda Express® who want to help our patients and their families, as well as our pediatric care teams,” said Dr. Sonia Budhecha, pediatric pulmonologist at Renown Children’s Specialty Care Center. “This Center has helped many young patients, and their parents, feel more comfortable along their healing journey, contributing to an even more positive experience here at Renown Children’s Hospital.” For more opportunities to support pediatric patients in our area, please visit renown.childrensmiraclenetworkhospitals.org/. About Renown Children’s Hospital Renown Children’s Hospital is the only dedicated children’s hospital in northern Nevada, and offers a variety of programs and services designed specifically to care for the community's families. It has the region’s only Children’s ER and Pediatric ICU. Renown Children’s Hospital is the only hospital affiliated with Children’s Miracle Network Hospitals (CMNH) in the region and local CMN Hospitals' programs and events directly benefit children in the Truckee Meadows. It is also the only hospital in the region affiliated with CHA (Children’s Hospital Association). For more information, visit renown.org/children. About Panda Express® On a mission to inspire better lives, Panda Express, an American Chinese Trailblazer, is the largest Asian dining concept in the U.S. Family-owned and operated since 1983 by co-founders and co-CEOs Andrew and Peggy Cherng, Panda Express is best known for creating a wide variety of industry-first recipes, including its best seller the Original Orange Chicken® and award-winning Honey Walnut Shrimp, which have defined the category of authentic American Chinese cuisine. Each dish at Panda Express, including the Wok Smart® selections, is thoughtfully crafted with quality ingredients and inspired by bold Chinese flavors and culinary principles. The restaurant brand has more than 2,000 locations throughout the U.S. and has introduced American Chinese cuisine to more than ten international countries. Powered by this global family of associates, Panda Cares, the organization’s philanthropic arm, has raised more than $212 million and countless volunteer hours in bettering the health and education for over 12 million youths as well as supporting communities in need since 1999. For more information, visit pandaexpress.com, or find us on Facebook, Twitter or Instagram. About Children’s Miracle Network Hospitals Children’s Miracle Network Hospitals® raises funds and awareness for 170 member hospitals that provide 32 million treatments each year to kids across the U.S. and Canada. Donations stay local to fund critical treatments and healthcare services, pediatric medical equipment and charitable care. Since 1983, Children’s Miracle Network Hospitals has raised more than $7 billion, most of it $1 at a time through the charity's Miracle Balloon icon. Its various fundraising partners and programs support the nonprofit's mission to save and improve the lives of as many children as possible. Find out why children's hospitals need community support, and learn about your member hospital, at CMNHospitals.org and facebook.com/CMNHospitals.
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Local Artist Auction Benefits Stacie Mathewson Behavioral Health & Addiction Institute
The annual Art for Recovery event features artwork from 13 local artists inspired by the Stacie Mathewson Behavioral Health & Addiction Institute mission. Sales will benefit the Institute. Renown Health Foundation hosts Art for Recovery at the Stacie Mathewson Behavioral Health & Addiction Institute on Thursday, Sept. 23 from 4-7 p.m. The annual fundraising event is free, open to the public and benefits the Stacie Mathewson Behavioral Health & Addiction Institute at Renown, located at 85 Kirman Ave. in Reno, Nev. The family-friendly event features an art auction, live DJ, craft vendors, activities for kids and refreshments. Established in 2018, the Stacie Mathewson Behavioral Health & Addiction Institute at Renown focuses on expanding community access to prevention and intervention services for mental health disorders and alcohol and drug addiction, with the goal of decreasing stigma and encouraging more people to seek help. The annual Art for Recovery fundraiser features the artwork of 13 local artists who have created pieces inspired by the Institute's mission. Each work of art addresses themes of hope and resilience. “We look forward to continuing the tradition of celebrating local artists, supporting our healing programs and bringing awareness to addiction recovery during the annual Art for Recovery event. This event shows that not only are our providers here to help our patients get through life’s challenges, but our community is here to support, too,” said Steve Shell, vice president of the Stacie Mathewson Behavioral Health & Addiction Institute at Renown. Participating artists include Bryce Chisholm, Naomi Ferrall, Amy Lawrence, Jessamyn Parker, Emily Reid, Arthur Richmond, the Robison Family (Paula, Elsa, Rosemary and Nathan), Cooper Sandoval, Trisha Shepherd, Sam Sprague, Cat Stahl, Julie Steiner and Jim Tuxon. Read the inspiration behind every donated piece of art here. Local 12-year-old artist Cooper Sandoval is donating a work of art titled, ‘Time.’ Cooper shares that his inspiration comes from the hope of time. “No matter how bad of a day it is, I always know that things will get better with time,” said Cooper. Bidding for the highly anticipated art auction is now open and concludes Sept. 23 during the free outdoor event. Funds raised will support improved patient care services at the Institute. To view and bid on the art pieces, visit www.renown.org/artforrecovery. About Renown Health Renown Health is a locally governed, not-for-profit integrated healthcare network serving northern Nevada, Lake Tahoe and northeast California. Renown is one of the region’s largest private employers with a workforce of more than 7,000. It comprises three acute care hospitals, a rehabilitation hospital, the area’s most comprehensive medical group and urgent care network, and the region’s largest and only locally owned not-for-profit insurance company, Hometown Health. Renown has a long tradition and commitment to improve the care and the health of our community. For more information, visit renown.org.