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In honor of International Women’s Day, we’re working to spread the word about taking care of your breast health and encouraging the women in your life to do the same.  Heather Reimer is on a mission — a mission to educate women everywhere about breast tissue type. For women with dense breasts, knowing your breast tissue type is absolutely critical, as cancers embedded in dense breast tissue are not always detectable with a mammogram alone. Dense breast tissue requires a breast ultrasound screening to get a complete breast health picture. Whole Breast Ultrasound for Dense Breast Tissue Heather knows this firsthand. She has dense breasts, and in this video she shares her story about finding breast cancer during a breast ultrasound screening — cancer that went undetected with her mammogram screening alone. As a result of that experience, Heather founded Each One. Tell One. — a movement to encourage women to pass along this information to others and to prompt those with dense breast and implants to consult with their doctor to schedule a whole breast ultrasound screening. To schedule a mammogram or a whole breast ultrasound, call 775-982-8100.

Read More About What Every Woman Needs to Know About Dense Breast Tissue

Menopause is something that every woman experiences at some point in her lifetime. Learn what to expect and how you can help manage the symptoms and health risks. Most women don’t experience menopause until their 50s, but certain factors such as chromosomal abnormalities, glandular problems and chemotherapy can cause early menopause before the age of 40. No matter what your age, it’s a good idea be aware of the risks and treatments available to maintain a comfortable and healthy lifestyle. Health Risks of Menopause Two of the biggest health risks posed to women who have gone through menopause are bone density loss and risk of cardiovascular disease. Bone loss can be treated with bisphosphonate and estrogens. “Calcium with vitamin D and weight bearing exercise will also limit bone loss,” says Vickie Tippett, MD and OB/GYN at Renown Health. For cardiovascular risk, a healthy lifestyle is key. Discontinuing tobacco use, getting regular exercise and maintaining a healthy weight and diet all help reduce a woman’s risk of cardiovascular disease. Managing Discomforts of Menopause One of the most common complaints about menopause is the discomfort of hot flashes. “Hot flashes can be treated with systemic estrogen alone or in combination with progesterone or another agent similar to estrogen,” Dr. Tippett says. “Non-hormonal medications such as SSRIs and antidepressants also work.” Vaginal dryness, another common symptom of menopause, can also be treated with estrogen, estrogen-like compounds and personal lubricants. Pills, patches, creams and many other formulations are available to help alleviate discomfort. Knowing when, why and what to expect when it comes to menopause can help make the transition easier. Learn the facts about menopause in the infographic below.

Read More About The Facts About Menopause and Early Menopause

Enjoy the heartiness of traditional paella without any added salt or meat. This recipe is also low in fat, making it a good heart-healthy choice for lowering cholesterol and blood pressure.

Read More About Get Spicy! Try This Easy Heart-Healthy Vegan Paella

Craving a snack with crunch, sweet flavor and a powerful nutritious punch? These healthy, homemade variants of this make-it-and-take-it super snack are sure to satisfy your sweet tooth and your healthy lifestyle. Who says healthy snacks and bland taste go together? We say you can have it all — nutritious and delicious snack foods that taste great and satisfy — and trail mix fits the bill. Your homemade batch can be as healthy as you like. The nuts provide fiber, protein and a whole lot of crunchy goodness; dried fruit and touches of chocolate infuse the mix with just the right amount of sweetness. We’ve compiled some simple-to-make and hard-to-resist recipes so you can easily pick up a few items from the grocery store’s bulk bins, or your kitchen cupboard, and put together a snack for your kiddos lunches or the office. Better yet, grab your mix and head out for a stroll or hike, or take along on your next road trip or adventure in Nevada’s rugged, desert locales.

Read More About Make Your Own Trail Mix: 4 Quick and Easy Recipes

Knee pain and injury can restrict movement and make it difficult to be active, but studies show that the right type of exercise can help prevent these issues. It’s no wonder our knees are highly prone to injury. They house a complex network of muscles, ligaments and joints, and are crucial to our agility and daily movements. If you are experiencing knee pain, it’s important to not ignore this message from your body. While it’s fairly common to have occasional aches, if the pain limits your ability to perform normal daily activities like climbing stairs or walking with ease, have a medical professional check it out. “The take-home message here is to listen to your body,” says Amanda Henriques, PT, DPT at Renown Physical Therapy. “We are all built differently and respond to exercise in different and unique ways. Running may feel great for one person, but always lead to injury for another.” At any age, it's important to protect and strengthen your knees to help prevent pain and injury. Here are five tips from our experts: 1. Strengthen your muscles Choose exercises that focuses on the muscles around your kneecaps, hips and pelvis and places extra emphasis on your core. These muscles will absorb some of the stress places on your knees, helping them stay balanced and stable. 2. Maintain a healthy weight Each pound of body weight produces five pounds of force on the knee. If you need to shed weight, start with low-impact activities to avoid increased stress to your joints. 3. Pick the right exercise Opt for exercise that put less stress on your knees, such as cycling, walking or swimming. Choose flat surfaces when walking for exercise and avoid activities that put extra stress on your knees, such as deep knee bends or downhill running. 4. Warm up before working out Don’t overdo the workouts in length or intensity, and stretch after exercise to help prevent injury. 5. Avoid high heels Wear shoes with good arch support specific to your choice of exercise that provide a stable base for your feet and legs. Replace running shoes every 300 to 500 miles. Other athletic shoes should be replaced after 500 miles of wear. These tips can help keep your knees strong and prevent injury. But if you experience an accident or trauma, seek medical attention and follow up with any rehabilitation recommendations you receive. Depending on the injury, your doctor may recommend physical therapy, where you will be guided through individualized exercises to strengthen and heal. “If you listen to your body and take the appropriate preventative measures, you can find the right type of exercise to keep you happy, healthy and fit for life,”

Read More About 5 Tips to Protect Your Knees from Pain and Injury

Breast cancer is the leading cause of cancer deaths in women in the U.S. That’s why early detection is so important. Dr. George Krakora, a radiologist with Renown Institute for Cancer, explains what to watch for and how new technology can lead to early detection. Most women know the importance of breast health and staying current with annual breast exams, but may not know that both screening guidelines and technology is evolving. So we asked George Krakora, MD, a radiologist for the Renown Institute for Cancer, what every woman should know about breast cancer detection and which screening method is right for them. First off, when should women start getting breast exams? Generally, women should start getting breast exams using mammography or ultrasound after they turn 40 years old. But we also want women ages 18 to 39 to talk to their primary care provider and ask for what’s called a formal risk assessment to see if screening is needed sooner. And you want to make sure your care provider is giving you a breast exam starting at age 25. It’s also a good idea to be familiar with how your breasts look and feel so you can report any changes to your care provider. What are the risk factors for breast cancer? Are there any preventive steps women can take? There a few risk factors you can’t control, like your age, family history of breast or other cancers, and if you have dense breast tissue. Your risk for breast cancer increases as you get older, and most breast cancers are diagnosed after age 50. Knowing your family history is important because a history of cancer and shared lifestyle can raise your risk. Your breast density can also increase your risk: Women with high breast density are four-to-five times more likely to get breast cancer than women with low breast density. But the good news is there are quite a few things you can do to prevent breast cancer, like not smoking, watching your alcohol intake, and maintaining a healthy weight with good diet and exercise. There are a lot of newer screenings out today. What is the difference between 2-D and 3-D mammography? In a 2-D mammogram, the tech takes X-rays of the breast. These pictures can show the radiologist if there are any lumps or tumors you might not be able to feel. In 3-D mammography, the process is largely the same but more X-rays are taken and it takes a few seconds longer for each image. This kind of exam detects 41 percent more cancers and reduces the number of false-positive results given to patients. This improvement in technology is great for both patients and their care providers. 3-D mammography provides better images of the breast, which allow doctors to more clearly diagnose and avoid false positives, especially in women with dense breast tissue. And what about a whole breast ultrasound. What is that? A whole breast ultrasound uses sound waves to detect cancerous tumors in the breast without using any radiation — it’s an ultrasound just like pregnant women get to check up on their baby. And the exam only takes about 20 minutes. We recommend these exams for patients whose mammograms have shown that they have dense breast tissue. Dense breast tissue can make it harder for doctors to see any abnormalities, lumps or tumors in a mammogram, so this technology ensures better early detection.

Read More About 3D vs Whole Breast Ultrasound Which is Right for You

Nothing says comfort like a bowl of chili. This rich, flavorful dish is Paleo-diet friendly and ready to eat when you are.

Read More About Slow Cooker Paleo Chili

This scrumptious mashed potato substitute is super easy, tasty and gluten-free.

Read More About Paleo Garlic Mashed No-Tatoes

The convenience of marinara sauce in a jar is pretty hard to beat. But with some extra time in the kitchen, the nutritional value of traditional sauce — already packed with good stuff — goes off the charts.

Read More About DIY Heart-Healthy Marinara Sauce

If you’re looking for an easy way to add a nutritious kick to your favorite brownie, pizza or cream sauce recipe, check out these healthy ingredient substitutions. There’s no doubt about it: People love decadent, creamy and starchy dishes. If you’re prone to avoiding your favorite guilty pleasure because it’s not a healthy choice, there are a few easy, healthy and delicious substitutions you can add to your cooking or baking routine to satisfy your cravings. Here are eight of our favorite healthy substitutions you might have in your kitchen right now: Baking Swaps Avocados for Butter While this might not sound like an appetizing addition, avocado's creamy texture is similar to butter and can easily be added to brownie and cookie recipes. Avocados are high in healthy fats that help to lower cholesterol and are lower in saturated fats. They also can add vitamin E, fiber and potassium to your baked goods. Swap Amount: Substitute 1 cup blended avocado per 1 cup butter. Bananas for Oil Bananas are a tasty option to replace the use of oil in baking recipes. While oil is higher in fat and calories, bananas can provide potassium, fiber, vitamin B6 and all-natural sweetness to your recipe. Do take into account that bananas are higher in sugar and carbohydrates. Swap Amount: Substitute 1 cup of mashed bananas per 1 cup of oil. Beans for Flour You might not typically think of beans as a substitution, but they can add a lot of nutritional benefits to your treats. High in protein, fiber, folate, magnesium and phosphorous, beans are a great substitution for traditional flour in recipes and create a moist and dense texture to your baked goods. Swap Amount: Substitute 1 cup of blended beans (about a 15 ounce can) per 1 cup of traditional flour. Or, Wheat Flour for White Flour If the bean substitution doesn’t appeal to you, try substituting at least half or all of your unbleached white flour for whole wheat flour. Keep in mind for every cup of whole wheat flour you use, add another 1/4 cup of water to your recipe. This will add more fiber, protein, B vitamins, and several minerals for your baking recipe and scrumptious treats. Chia Seeds or Flax Seeds for Eggs This is a great substitution if you're allergic to eggs or have a vegan diet, but still want to enjoy desserts and breads. Chia and flax seeds are high in omega-3 fatty acids and calcium along with fiber, vitamins and minerals to help promote healthy digestion. This substitution will not provide as much protein as an egg would; however, there is less cholesterol and saturated fat. Swap Amount: Combine 1 tablespoon of ground chia or flax seeds mixed with 3 tablespoons of water, stir and let sit for 15 minutes. Equals one whole egg equivalent. Cooking Swaps Nonfat Greek Yogurt for Mayonnaise Making this switch is an easy replacement for sauces and dressings. Nonfat Greek yogurt is significantly lower in fat and calories and higher in protein. With the added protein, you will feel fuller longer throughout the day. Swap Amount: Substitute equal parts nonfat Greek yogurt for mayonnaise. Try mixing it into a cheese sauce or add lemon juice and spices for a creamy salad dressing. Lemon Juice or Vinegar for Salt If you are worried that your food will be bland, try this swap to lower added salt and still enjoy flavor while creating a fresh, tangy twist to the meal. There are a lot of varieties -- red wine, apple cider and balsamic -- each enhancing your dish with a different flavor. Swap Amount: Experiment by using half the amount of vinegar or lemon juice per the amount of salt your recipe calls for. Cauliflower for Pizza Crust Try a new twist on pizza by switching out its carbohydrate dense crust with fresh cauliflower. This substitution is lower in calories, fat, and simple carbohydrates while increasing your vitamin C and vegetable intake for the day. Swap Amount: Add one egg per every head of cauliflower and season with spices to taste, for a medium sized pizza. Or, Mashed Potatoes Preparing a homemade cauliflower pizza crust can be time consuming, so an easier exchange might be to substitute mashed cauliflower for mashed potatoes, which are higher in starches, calories and carbohydrates. Swap Amount:  Boil and puree a medium size head of cauliflower. Add a splash of low fat milk and season to taste. Zucchini or Squash for Spaghetti Another great way to add vegetables to your meals is to exchange ribbons of zucchini or spaghetti squash for spaghetti noodles. This substitution helps to reduce calories and carbohydrates and zucchini is rich in vitamin A. Experiment with different sauces and spices to create a variety of dishes. Swap Amount:  For zucchini ribbons, try using a mandolin or a peeler. When preparing spaghetti squash, cut it in half and lay face down in an oven safe pan. Add 1/2 inch of water to the bottom of the pan for more tender spaghetti strings (optional). Cook for 30 to 45 minutes until tender. Lie the squash face up, letting it slightly cool, and then use a fork to gently pull the squash from the peel, separating into strands. Remember: Some of these substitutions will affect the taste and texture of your recipes, so it is essential to play with the ratios to find the perfect fit for you. Consume a variety of foods, eat treats in moderation, and incorporate frequent physical activity to keep a well balanced, healthy lifestyle.

Read More About Use This, Not That: 8 Healthy Cooking Swaps

Research shows that plant-based diets can help manage — and in some cases aid — in the prevention of many chronic conditions such as diabetes, heart disease and even cancer. If you’re looking to adopt a healthier lifestyle, try incorporating more plant-based and meatless recipes into your diet — even if it’s just once a week. If you want to cut back on meat but not flavor, we’ve got you covered with this black bean tostada recipe. The list of ingredients includes a number of veggies and spices that are not only good for you, but will make your taste buds sing. The best part? This delicious, Mexican-style dish is so easy that even the most novice cook can have dinner served in just 15 minutes. Enjoy!

Read More About Meatless Monday: Black Bean Tostadas

Watch Renown Chef Chris Wyatt blend zest and spice in this seared salmon and grilled veggie dish with a few secret ingredients.   Are you looking for a new twist on an old stand-by dinner favorite while getting a heart-healthy dose of omega-3s? Look no further: Salmon recipes don’t get any easier than this. With this mouth watering recipe totaling in at just less than 350 calories, done in nearly 30 minutes, you’re going to want to make it your next meal. Added perk: Eating fish, such as salmon, twice a week has been found to lower the risk of heart attack and stroke over fish oil supplements.

Read More About Super Easy Seared Salmon & Spring Salad