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While the appearance of a winter wonderland in your yard can be a welcome one, an accompanying aspect is not: the idea of clearing your driveway and sidewalks. The sometimes-daunting task of snow shoveling is a repetitive activity that can cause muscle strain to the lower back and shoulders. However, by following the tips below, you will spend more time appreciating your winter wonderland -- when your sidewalk and driveway are all clear, that is. But, we all know that injuries happen, and if you do find yourself with back pain that does not resolve in a few days, contact your primary healthcare provider, or visit a Renown Urgent Care. Another way to avoid injury during strenuous activity, or help heal an injury that won't go away, is to work with a physical therapist who can offer at-home exercises to keep your body strong. 6 Tips for Safe Snow Shoveling Following these tips from the American Physical Therapy Association can help you avoid injuries: Lift smaller loads of snow, rather than heavy shovelfuls. Be sure to bend your knees and lift with your legs, rather than your back. Use a shovel with a shaft that lets you keep your back straight while lifting. A short shaft will cause you to bend more to lift the load. Using a shovel that’s too long makes the weight at the end heavier. Step in the direction where you are throwing the snow to prevent the low back from twisting to help prevent “next-day back fatigue.”  Avoid excessive twisting because the spine cannot tolerate this motion. Bend your knees and keep your back as straight as possible so that you are lifting with your legs. Take frequent breaks when shoveling. Stand up straight and walk around periodically to extend the lower back. Backward bending exercises while standing will help reverse the excessive forward bending of shoveling. Stand straight and tall, place your hands toward the back of your hips and bend slightly backward for several seconds. When in doubt, ask for help. The Reno community is a generous one and you can typically find snow shovelers for hire on local message boards like Nextdoor and Facebook. Or, if you have a kid in your neighborhood, they might be looking to make some extra money on a snow day.

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With the help of Aaron Bertalmio, MD of Renown Urgent Care, we're sharing nine essential must-have items for your hiking emergency kit. 9 Essential Items For Your Hiking Emergency Kit With more than 300 days of sunshine in Reno-Tahoe and plenty of trails to explore, you'll want to keep these essential items in your kit. 1. Water Surprisingly, this no-brainer, however, is often overlooked. Bring enough water to last for the entire adventure. This amount of water can be heavy depending on the distance, altitude or intensity. With this in mind, the next best bet is to filter or purify water from a lake or stream. Here's how: You can do this with iodine or chlorine dioxide tablets, charcoal or an ultraviolet light wand. Tip: Look for water that is moving or rushing over rocks. Having enough water or filtration cannot be underestimated. "If you become injured and need to wait for help, you can only last about three days without water," Dr. Bertalmio says. 2. Food Meals-Ready-to-Eat (MREs) or dehydrated food pouches are essential, ensuring you have plenty to eat if you're outdoors longer than expected. 3. Maps Bring a printed map, compass or GPS. You can't always rely on your smartphone, so this is the perfect backup plan. 4. First-Aid Supplies Your hiking first-aid kit should change based on the type of hiking. As a basic rule, keep the following items in your pack: Fever/pain reliever Sewing kit with safety pins Tweezers Bandages and moleskin Antibiotic ointment Duct or medical tape Whistle 5. Light Source Wear or pack a small headlamp to illuminate the way if you get caught outside after sunset or in a poorly lit area. Headlamps are also great in emergencies because they are hands-free. 6. Emergency Shelter Even if you're only going out for the day, pack a low-weight emergency blanket for the trip. In other words, if the day trip turns into an overnight adventure, the blanket will keep you warm and alive in the event of cold temperatures. 7. Fire Starter Pack small tools in your hiking emergency kit to ensure an easy fire start. Waterproof matches, a knife, a lighter, or a strike fire starter are great options. Tip: Bring a multi-tool, including a knife and scissors that can be used for first-aid. 8. Layers of Clothing Mother Nature likes to change her mind in northern Nevada, and temperatures vary significantly within 24 hours. Therefore, pack a compact, lightweight waterproof and windproof jacket. This will protect you from being uncomfortably chilly and experiencing hypothermia. "Hypothermia is when your body temperature drops to a dangerously low level. You want to avoid this completely by keeping body temperature regulated outdoors and avoiding cold water immersion," says Dr. Bertalmio. 9. Sun Protection Certainly, sun protection should be part of your daily routine and an essential in your hiking emergency kit. You'll want to bring enough sunblock to reapply in direct sunlight and layers to cover exposed skin every two hours. Dr. Bertalmio reminds everyone the sun is intense in northern Nevada. "The higher altitude means an increased risk of sun-induced skin damage," he explains. "Some trails can reach above 10,000 feet, and at that altitude, UV radiation could be 35 to 45 percent more intense than at sea level."

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Did you know that 80 percent of all strokes are preventable? Learn which foods should be eaten in moderation to reduce your family's risk of stroke. Stroke is the fifth leading cause of death in the nation and a major cause for disability, killing 130,000 people each year. But did you know that 80 percent of all strokes are preventable, according to the American Stroke Association? Several stroke risk factors -- high blood pressure, smoking, diabetes, physical activity level, obesity, high cholesterol and heart and artery disease -- can be controlled, treated and improved, right down to the foods we choose to consume each day. Diets high in sodium can increase blood pressure, putting you at greater risk for stroke. A high-calorie diet can lead to obesity -- another risk factor. And foods high in saturated fats, trans fat and cholesterol will raise your blood cholesterol levels causing blood clots, which -- you guessed it -- can lead to a stroke. The “not-so-fab” five foods listed below play a large role in damaging your body and causing vascular disease, stroke and heart disease and should be avoided on a regular basis. However: Moderation is the key to life, in my opinion. Sure, everyone is going to have a soda here and there or a steak off the grill, but keep it off the main menu.  1. Packaged and Fried Food Have you noticed foods like hot dog buns and bottled salad dressings rarely go bad? Ever asked yourself why? This is due to the use of hydrogenated oils, which are trans fats. Hydrogenated oils stay solid at room temperature and do not require refrigeration. Convenient? Yes. Healthy? No. Unfortunately, many frozen foods and meals also fall into this category, except for frozen fruits and veggies. So here’s the lowdown on trans fats: They’re considered by many experts as the worst type of fat you can consume, raising your LDL (“bad”) cholesterol and lowering your HDL (“good”) cholesterol. While some meat and dairy products contain small amounts of naturally occurring trans fat, most dietary sources are formed through an industrial process adding hydrogen to vegetable oil, causing the oil to solidify at room temperature.  The FDA is in the process of restricting or possibly banning trans-fats from food in the U.S. A study published in JAMA Cardiology compared data from counties with and without trans-fat restrictions and the findings were substantial: There was a 6 percent decline in hospitalizations for heart attack and stroke in counties with trans-fat restrictions.  Bottom line: Ideally no processed food should pass your lips, but realistically, aim for less than 2 grams of trans fat per day. Skip the store-bought treats at the office and fries at lunch. Also avoid crackers, regardless of what you are dipping them in. Choose to eat fruits to satisfy your sweet cravings and veggies and hummus to satisfy the savory.  2. Lunch meat Processed meats, including bacon, smoked meats and hot dogs, are all on the DNE (Do Not Eat) list, unless you want to play with fire. Processed meats are a no-go if you want to keep your arteries clear of plaque buildup. So what is the alternative to your salami sandwich?  Try a healthy alternative like a tuna sandwich with avocado (a great alternative to mayo) or a veggie sandwich. 3. Diet soft drinks First of all, when a drink is sweeter than a candy bar but it contains zero sugar and zero calories, buyer beware. Many consumers think because a soda is labeled “diet” it’s a better choice, but studies have linked diet soft drink consumption with an increased risk of stroke and vascular disease. In a nine-year study of more than 2,500 people, those who drank diet soda daily were 48 percent more likely to have a heart attack or stroke or die from those events, compared with those who rarely or never drank soda. What else are you supposed to drink? If you must drink soda, break the everyday habit and drink it on special occasions; otherwise water rules. And if you don’t like water, try flavoring your water with fruit slices. 4. Good-old red meat So is there ANY good meat out there you ask? The answer is yes, but it’s not red. In the journal Stroke, an article showed women who consumed large servings of red meat regularly had a 42 percent higher incidence of stroke. Red meat is high in saturated fat, which clogs arteries with plaque. The alternative to red meat is a heart-healthy protein like poultry or fish, or even non-animal products like beans, nuts and tofu.  5. Canned foods Steer clear of factory processed soups, beans and sauces. Canned items all have incredible amounts of sodium or MSG or baking soda/powder to maintain their freshness and shelf life. One study showed if you consume more than 4,000 mg of salt per day, you more than double the risk of stroke compared to diets with less than 2,000 mg. Another tip: When possible, plan and make meals from scratch. Making the wrong meal or snack choices is one of the biggest contributing risk factors for stroke and heart disease. Most people know what good food choices are, but they don’t realize the serious impact the bad choices have on overall health. Learn what is most beneficial to your body to consume. It will be a life changer – literally.

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Meet a couple that's all heart. After each had a heart attack one year apart, they committed to Renown's new Healthy Heart Program and support each other along the road to heart health. Almost a year to the day that Janis VanHorn had a heart attack, her partner, Carl Edson, had one too.  "That kind of doubled the dose of making sure that we were doing everything that we could to continue with our life," VanHorn says. "It's a very life-altering thing.” And after Edson's quadruple bypass open heart surgery, he was grateful for the simple act of getting into the car with the woman he loves. "I was so relieved," he says. "I didn't realize how precious life was until that moment." The couple see the same cardiologist, Richard Seher, M.D., FACC, FSCAI, who recommended they participate in Renown's new Healthy Heart Program, a 12-week, 36-visit intensive cardiac rehabilitation curriculum that includes monitored exercising and cooking classes. Now they're both familiar faces at the program, which is located at the Renown South Meadows Medical Center. After several weeks, Edson says he has lost 10 pounds and VanHorton has lost inches and feels more toned. Tackling the program together has brought the couple closer and given them the opportunity to fuel one another's health goals and longevity. "I would be lost without this man," VanHorn says," and anything I can do to help him live longer, I'm going to do that." Edson adds, "She is to me my whole life, and I mean that sincerely. There's no one else I can turn to that has helped me in my life as she has, and I'm just trying to return the favor in a big-time way. She is my everything."

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