November 2024 eNewsletter

Did you know that the Center for Health offers therapeutic massage to the community? We want to welcome our new massage therapist Sean Frost.

Sean is a licensed neuromuscular therapist with a passion for injury rehabilitation, recovery and prevention. He specializes in deep tissue and trigger point release therapies and has a strong belief in self-sustaining body mechanics. In his spare time, he enjoys spending time with his friends and family.

To schedule an appointment with Sean, or any of our highly skilled massage therapists, click here!

You can also call (530) 587-3769 or email [email protected].

Maybe you have noticed the buzz of activity in our hospital gym during the mornings and have wondered what is going on in there? Maintaining health with regular exercise is one, the other is creating connections, camaraderie, and building community.

The Cardiac Rehabilitation department has a robust program for folks who have recently experienced a cardiac event, such as a myocardial infarction (heart attack), valve repair or replacement, or open-heart surgery. Participants go through a 12-week program of hospital based, nurse-supervised, exercise physiologist-guided exercise. Additionally, cardiac rehab patients attend three education classes per week for the 12 weeks, focusing on heart healthy nutrition, stress reduction, and healthy mindset.

For exercise, our cardiac rehab folks are sprinting and climbing hills, and using dumbbells, long and mini bands, and bodyweight exercises to build and maintain strength. However, there is also a lot of laughter, joke telling, sharing of health and life stories, some silliness, singing, dancing, and a whole lot of positivity and encouragement. Friendship and support is really what is happening inside Cardiac Rehab.

Why Exercise Classes?

We all know incorporating exercise into our lives is essential for overall health and wellness. What we may not consider when thinking about attending exercise classes is the incredible sense of community that comes along with it. Whether you decide to attend Yoga or Pilates, or participate in a high–intensity interval training (HIIT) class or dance, group fitness classes offer numerous health benefits and the social connections.

One of the primary benefits of exercise classes are their ability to improve physical health. Regular participation can lead to weight loss, increased muscle strength, improved cardiovascular health, and enhanced flexibility. A study published in the Journal of Sports Science & Medicine found that individuals who participated in a structured exercise program, including group fitness classes, experienced significant improvement in body composition and cardiovascular fitness over a 12-week period (Bopp et al., 2011).

Beyond physical health, exercise classes play a crucial role in promoting mental well-being. Physical activity has been linked to reduced symptoms of anxiety and depression, improved mood, and increased self-esteem (Reed & Buck, 2009). The supportive atmosphere of exercise classes can further enhance these mental health benefits by providing a sense of belonging and camaraderie.

One of the most significant benefits of exercise classes is the sense of community they foster. Unlike solitary workouts, which can feel isolating, group fitness creates opportunities for social interaction and connection. Participants often develop friendships and support networks, leading to increased motivation and accountability. A study published in the Journal of Sports & Exercise Psychology found that individuals who exercised with a group reported greater enjoyment and adherence to their fitness program compared to those who exercised alone (Carron et al., 2013). This social accountability can be a powerful tool in maintaining long-term fitness goals. Studies that are more recent show that social connectedness is an important determinant of health (Michalski, et al., 2020).

Exercise classes offer a multifaceted approach to health and well-being by combining physical activity with social interaction and support. From improving physical fitness to boosting mental health and fostering a sense of community, these classes provide numerous benefits that extend beyond the gym walls. So next time you walk past Cardiac Rehab, know that what is happening in there are all the joys of friendship, encouragement, and fun while exercising, all of which lead to better health and wellness.

References:
Bopp, M., Peterson, J.A., & Webb, B.L. (2011). A comprehensive review of group fitness exercise programming and its effects on physical fitness outcomes for healthy adults. Journal of Sports Science & Medicine, 10(2), 273-281.

Reed, J.A., & Buck, S.A. (2009). The effect of regular aerobic exercise on positive-activated affect: A meta-analysis. Psychology of Sport and Exercise, 10(6), 581-594.

Carron, A.V., Hausenblas, H.A., & Mach, D. (2013). Social influence and exercise: A metaanalysis. Journal of Sports & Exercise Psychology, 35(3), 278-291.

Michalski, C.A., Diemert, L.M., Helliwell, J.F., Goel, V., Rosella, L.C. (2020). Relationship between sense of community belonging and self-rated health across life stages. SSM
Population Health, volume 12.

Small Changes Can Prevent Diabetes. Prevent T2 has been shown to help at-risk adults cut their risk for developing type 2 diabetes by 58%. Did you know that one out of three adults have prediabetes and 90% of them don’t know it? The Prevent T2 program offers a proven approach to preventing or delaying the onset of type 2 diabetes through modest lifestyle changes made with the support of a coach and one’s peers.

When: Starts November 7th, Thursdays 4:30 pm-5:45 pm
Cost: Free, covered by most insurance companies
Location: Tahoe Forest Center for Health
10833 Donner Pass Road, Suite 102, Truckee, 96161

For athletes that are training to return to sport after knee or lower extremity injuries. This 4-week series focuses on single leg strengthening and neuromuscular re-education in a small group environment, and is led by Physical Therapists. Classes are offered in Truckee, Tahoe City, and Incline Village.

When: 4-week series begins the first week of each month
Cost: $90
Location: Tahoe Forest Physical Therapy Clinics in Truckee, Tahoe City and Incline Village

A safe, effective, and fun medically based exercise class for the community. This 60 minute class includes cardiovascular workouts on equipment, strength training, and balance & stretching. All ages and fitness levels welcome, and no referral or diagnosis needed.

When: Every Monday, Wednesday, and Friday at 7am, 8am, 9am, 10am, 11am, and
Tuesday and Thursday at 9am and 10am.
Cost: $75 per 10 pack punch card. Pre-registration required.
Location: Tahoe Forest Hospital, Cardiac Rehab Fitness Facility
10121 Pine Ave. Truckee, CA 96161

See all of our current classes and programs

Ingredients:

• 1 lb. Brussels sprouts, ends trimmed and halved
• 3 garlic cloves, minced
• 1 tablespoon avocado oil or olive oil
• 1/3 cup pecans, chopped and toasted
• 1/4 cup dried cranberries
• 1/4 cup shaved parmesan cheese
• 1/2 cup cooked quinoa
• 1 cup water

For the vinaigrette:

• 2 tablespoons olive oil
• Juice of 1/2 orange
• 1/2 teaspoon orange zest
• 2 teaspoon apple cider vinegar
• 1 teaspoon Dijon mustard
• 1 teaspoon pure maple syrup
• 1 teaspoon fresh thyme leaves (or 1/2 teaspoon dried thyme)
• Fine salt and black pepper to taste

Directions:

1. Preheat oven to 400 degrees
2. On a sheet pan, combine the Brussels sprouts and minced garlic. Toss with 1 tablespoon olive oil and sprinkle with salt and pepper. Arrange the Brussels so they are all cut-side down on the baking sheet (Tip: This helps them roast better and get more evenly browned).
3. Roast in the oven until Brussels sprouts are tender and golden brown, 15-20 minutes.
4. While the Brussels sprouts are roasting, in a small saucepan, bring 1 cup of water plus a pinch of salt to a boil. Once the water is boiling, add the quinoa and stir. Reduce the heat to a simmer, cover, and continue to cook for 15 minutes or until quinoa is tender and liquid is absorbed. Remove pan from heat and let set for 10-15 minutes covered.
5. While the Brussels sprouts and quinoa are cooking, in a small bowl, combine the 2 tablespoons olive oil, orange juice, zest, vinegar, mustard, maple syrup, and thyme; whisk to combine. Season with salt and pepper to taste.
6. In a serving dish, combine the roasted Brussels sprouts, cooked quinoa, toasted pecans, and dried cranberries. Pour the vinaigrette over all and gently toss to combine. Sprinkle with Parmesan cheese. Serve warm or cold.

Servings 8. Prep Time 20 minutes. Cook Time 20 minutes.
Recipe Source: TheRealFoodDietitians.com

Are you struggling emotionally and need support? The mobile crisis team comes to you and is staffed by caring individuals who provide support, plan for safety, and connect you to needed resources. Call anytime, we are here 24 hours a day, 365 days a year. 1-888-886-5401 or (530) 265-5811. Learn more here.

The best way to protect yourself and your loved ones against influenza (flu) is to get a flu vaccine every flu season.

Tahoe Forest Pharmacy is offering flu vaccines in Truckee everyday, 9:30 am – 1 pm and 2:30 – 5:30 pm. Available to ages 3+.

Tahoe Forest Multi-Specialty Clinics is offering flu vaccines in Truckee on November 2nd & 16th from 9 am – 1 pm. Established patients only, available to ages 6 months+.

For more information, visit tfhd.com.