In this issue

clipboard between two people

Center News

Introducing Health & Wellness Coaching

Unlock your health potential with a National Board Certified Health & Wellness Coach. Tahoe Forest’s Health & Wellness Coaches partner with your healthcare team to provide comprehensive support in:

  • Creating and Sticking to Nutrition and Fitness Goals: Whether you aim to boost your energy levels, lose weight, or improve overall health, your coach will help you develop personalized goals that align with your lifestyle and support you in achieving your wellness objectives
  • Managing Chronic Conditions: Adopt essential behaviors and strategies to effectively manage chronic health issues and improve your quality of life
  • Navigating Life Transitions: Gain guidance and support to improve or maintain your health during significant life changes, such as menopause, welcoming a new baby, starting a new job, or transitioning into retirement

One Month Coaching Package ($299) Includes:

  • One – 90 minute introductory consultation
  • Three – 45 minute follow-up consultations

To sign up for Health & Wellness Coaching, give the Center for Health a call at 530-587-3769!

boardwalk to lake

Rethink Healthy: Nature as Healthcare

Perhaps you have experienced venturing onto a trail in the mountains, walking on the beach, or simply relaxing in a local forested park and have felt calm, less tired, and able to focus more. Studies have confirmed what our bodies are already telling us – being in nature is good for us.

Read on to learn about the cognitive, physical, and mental health benefits of being in nature.

By: Lizzy Henasey, MPH

Perhaps you have experienced this – venturing onto a trail in the mountains, walking on the beach or simply relaxing in a local forested park and feeling….calm…less tired…able to focus more. Studies have confirmed what our bodies are already telling us – being in nature is good for us. This article will highlight the cognitive, physical and mental health benefits of being in naturei,ii,iii, efforts to prescribe nature as healthcare, and resources to support you in getting outside.

Health Benefits of Spending Time in Nature

  • Cognitive Benefits – Spending time in natural environments acts as a salve for our overstimulated brains allowing our sympathetic nervous system (the fight-or-flight response) to regulate. This helps reduce stress and cortisol levels and boosts energy. When we are in a regulated or relaxed state, our bodies and minds can passively focus on other tasks, leading to improved short-term memory, ability to focus, and ability to adjust to changing situations and shift attention to different tasks – known as cognitive flexibility.
  • Physical Benefits – Access to green spaces encourages overall physical wellness. Those with access to natural environments are more physically active, and those who exercise outdoors tend to do so for longer periods of time and at greater intensity. Spending time outside positively affects every system of the body from our heads to our hearts to our guts and is linked to improved sleep quality, lower blood pressure, and reduced risk of chronic disease. In addition, research shows that simply being outside in a green or blue space (think Lake Tahoe) for as little as 5 minutes yields benefits.
  • Mental Health Benefits – In addition to reducing stress, research shows being in nature can help those mild mental health concerns, such as irritability and anger, as well as those with chronic mental health illnessiv. Nature-based therapy programs are used to address post-traumatic
    stress disorder, prevention of toxic stress from adverse childhood experiencesv, depression, anxiety and attention deficit/hyperactivity disorder. Experiencing nature is also associated with positive social interactions, reduced loneliness and a sense of meaning in life. Many studies highlight that being in nature invokes a sense of “awe” and connectedness to the world.

Prescriptions for Nature

The growing evidence on the benefits of spending time in natural environments has led to interventions that increase access to the outdoors for those who may not otherwise.

  • Park Rx: Stay Healthy In Nature Everyday (SHINE) is a program with UCSF Center for Nature and Health and the East Bay Regional Parks that trains medical providers to “prescribe” nature and provides low-income families opportunities, including transportation, to engage with nature and receive environmental educationvi. SHINE lists ten healthcare organizations as partners in the Park Rx program. UCSF Benioff Children’s Hospital Oakland has embedded Park Rx into the electronic medical system and trained volunteers to follow up with families to schedule park visits when a prescription is ordered.
  • Nature Rx is a partnership with UC Davis Student Health and Counseling Services and the UC Davis Arboretum and Public Garden, this program incorporates spending time in nature as part of a holistic approach to healthcarevii. Once a student receives a prescription for nature from their healthcare provider, the Nature Rx program encourages participants to spend a set amount of time in nature each week and provides supportive resources such as suggested nature-based activities and maps identifying natural areas to explore.

Local Data and Resources

Many Truckee/North Tahoe residents take advantage of our proximity to nature and on average participate in outdoor activities every other dayviii. Very impressive, let’s keep it up! The next time you are feeling stressed, fatigued, unable to focus or lonely take a moment to step out into our beautiful environment. As for me, I am heading out to Tyrolean Downhill, just what the doctor ordered.

Upcoming FREE Events and Resources:

i https://mcpress.mayoclinic.org/mental-health/the-mental-health-benefits-of-nature-spending-time-outdoors-torefresh-your-mind/
ii https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4204431/
iii https://www.apa.org/monitor/2020/04/nurtured-nature
iv https://www.pnas.org/doi/10.1073/pnas.1807504116
v https://www.acesaware.org/managestress/nature/
vi https://www.ebparks.org/programs/hphp/shine
vii https://healthy.ucdavis.edu/news/nature-prescription
viii https://www.tfhd.com/sites/default/files/CHNA-FINAL-pages%20updated_0.pdf

Upcoming Health & Wellness Events Programs & Classes

Introduction to Forest Bathing

Join us for an introduction to forest bathing! Forest bathing is a mindfulness practice of simply being IN nature, and connecting with it through our senses of sight, sound, taste, smell and touch. It is proven to reduce stress, lower heart rate and blood pressure, improve feelings of happiness, boost the immune system and even accelerate recovery from illness. *Bring a blanket or jacket to sit for a meditation*

When: Wednesday July 24th, 5:15-6:30 pm
Cost: Free, Pre-registration required.
Location: Donner Party Picnic Area, we will gather in front of the Donner Camp Interpretive Trail map by the tree stumps.

Community Yoga Class – Truckee

Join for an all-levels class to build a deeper connection with yourself and your community. The class will begin with gentle flow followed by grounding restorative poses to finish. No yoga experience is necessary, and all movement will be slowly paced and mindfully sequenced. *Yoga mats are provided.

When: Friday July 26th, 4-5pm
Cost: $5 per person (scholarships available upon request), Pre-registration required.
Location: Tahoe Forest Center for Health Classroom
10833 Donner Pass Rd. Suite 102, Truckee, CA 96161

Tahoe Forest Cooking Club – Grilling 101

Get out of your cooking rut and come get inspired at our monthly Health Supportive Cooking Club! Each month, our Registered Dietitian Lisa Fligor, MS, RDN, LD will provide a fun and interactive cooking demo. You get to taste test and take home easy, healthy, and delicious recipes! Learn tips and tricks to make grilling fun this summer.

When: Monday July 29th, 5-6:30pm
Cost: $30, Pre-registration required.
Location: Tahoe Forest Center for Health Classroom
10833 Donner Pass Rd. Suite 102, Truckee, CA 96161

See all of our current classes and programs

grilled sliced artichoke

Recipe of the Month: Grilled Artichokes

Ingredients:

4 large artichokes
2-3 tablespoons Olive oil
½ teaspoon Sea salt
½ teaspoon Garlic powder
1 lemon

Directions:

  1. Start with quality artichokes: Select the freshest artichokes you can find. Look for tight heads and stems that are not dried out.
  2. Wash and trim the artichokes: Before grilling, wash and trim the artichokes, removing the base, crown, and their prickly leaf tips so nobody gets poked eating them. Use a sharp knife to cut off the top, just about a ¼ inch.
  3. Then use kitchen scissors to cut of pokey tips of the leaves. Keep them from browning: As you trim, rub the cut areas with a lemon wedge to keep the artichokes from browning.
  4. Steam the artichokes: Starting by steaming before briefly grilling the artichokes keeps them from drying out and burning on the grill. Place artichokes upside down in simmering water. You can squeeze juice from ½ lemon into cooking water to keep artichoke from browning.
  5. Halve the artichokes: After steaming, let the artichoke cool then slice each artichoke in half to expose the leaves and hearts.
  6. Remove the hairy choke: You’ll also want to scoop out the inedible choke (the furry, prickly part near the heart). *If artichokes are large you may want to quarter.
  7. Season the artichokes: Keep things simple and let the artichokes’ nutty flavor shine through by seasoning them lightly with oil, salt, and pepper, and garlic powder.
  8. Grill over high heat: Grilling over direct heat ensures that the artichokes get the most smoke flavor and become perfectly tender. But keep them away from the flames so you don’t burn the tender inner leaves.

How to Make Ahead:

You can steam artichokes a day before grilling. Let them cool, then cover and refrigerate. Bring them to room temperature while preheating the grill.

*Recipe courtesy of Lisa Fligor, MS, RDN, LD

farm fresh food

Community Bulletin: Community Events & Programs

Truckee Certified Farmers Market

Come to the Truckee Farmers Market for fresh and local fruits, veggies, flowers, meats, cheeses, olive oil, fresh baked breads, artisan crafts, food trucks and more!

Date: Summer Tuesdays
Time: 8am-1pm
Locations: Truckee River Regional Park

More Information about the Farmers Market

Trails for EveryBODY

A Truckee awareness campaign that supports all-inclusive, universally designed trails for all shapes, sizes and physical abilities.

More Information about Trails for EveryBODY

*Events, classes, and programs mentioned in the Community Bulletin are NOT sponsored by Tahoe Forest Health System

Subscribe to Tahoe Forest Wellness News