December 2024 eNewsletter

We have a new name…Tahoe Forest Wellness! Same location and same services just an update on our name to help define who we are and what we do.

The holidays are in full swing and winter is here! It is easy to get caught up in the stress and chaos that can accompany this time of year. Our already demanding lives can become even more hectic and it is easy to get overwhelmed. This holiday season give yourself the give of health. Below are just a few ideas Tahoe Forest Wellness might be able to support you this holiday season.

Therapeutic massage can help increase range of motion, decrease inflammation, decrease pain, increase flexibility of the connective tissues and help speed up recovery time from injuries.

60 Minutes $110; 90 Minutes $150 (Includes gratuity)

Community Acupuncture is an affordable and effective way to experience the benefits of acupuncture in a group setting. Led by licensed acupuncturist Brianna Browning, our sessions offer personalized treatments targeting various health concerns, including stress, chronic pain, digestive complaints, and fatigue.

Your session begins with 15 minutes of one-on-one time with your Acupuncturist, ensuring individualized attention to your needs. Following this, you’ll relax for 20-30 minutes with the acupuncture needles in place, totaling around 45 minutes for your appointment.

$75 per session or 6 pack for $420

It can be difficult to start any new practice in life. Mindfulness and meditation are no exception. It is helpful to have an experienced guide who can teach you the basics, hold you accountable for your practice, and offer guidance when you encounter difficulties.

Taught by Justine Nelson, Licensed Integrative Wellness Coach

60 minute intro plus three 45 minute weekly follow-ups $299

Resilience is the capacity to adapt effectively to stressors, maintaining mental and emotional well-being in the face of adversity. Often described as the ability to “bounce back” from difficult experiences, resilience is a strength everyone can develop with intentional practice and self-awareness.

What is nervous system regulation? In simple terms, we feel nervous system regulation when there is a balance between the activation of the sympathetic and parasympathetic nervous systems. We feel dysregulation when these systems are not working efficiently in response to our experiences. This includes our physiological stress response.

Building resilience involves cultivating mental, emotional, and behavioral flexibility that helps us navigate and grow from life’s challenges. Here are five strategies to help strengthen resilience:

1. Develop a growth mindset. Resilient people often view challenges as opportunities for growth. When faced with a difficult situation, approach it with curiosity rather than criticism. Ask yourself, “What can I learn from this?” or “How might I approach things differently next time?” This shift in perspective can open new pathways for personal development.
2. Challenge negative thought patterns. Negative thinking can make adversity feel even more overwhelming. Reframe situations in a positive or neutral light to better cope with stress. Watch for all-or-nothing thinking, like using “always” or “never” in your self-talk. For example, instead of “I will never succeed,” try, “I will continue to learn from my challenges and make progress toward my goals.”
3. Prioritize self-care and physical well-being. Taking care of your body is foundational to resilience. Physical well-being directly influences mood, energy, and mental clarity. Regular exercise, adequate sleep, and nourishing foods support resilience by helping you stay energized and focused.
4. Engage in Practices That Regulate the Nervous System Practices like yoga, Qi Gong, and breathwork effectively reduce stress levels and improve emotional regulation, resulting in your ability to handle stress. These practices can also improve sleep, decrease feelings of burnout, promote a sense of calm, and even lower blood pressure.
5. Seek support when needed. Resilience doesn’t mean facing challenges alone. If you are struggling, don’t hesitate to reach out to a mental health professional. They can offer valuable strategies and coping mechanisms to help you build resilience and manage stress more effectively.

Many practices help boost resilience by regulating the nervous system, including yoga, meditation, QiGong, sound healing, and breathwork. These practices are mind-body approaches to managing stress, facing challenges, and maintaining overall well-being. By actively working on resilience, you equip yourself with the tools to navigate stress and burnout with strength and flexibility.

Elizabeth Schenk, BS, MBA, NBC-HWC
Health Coach; Tahoe Forest Wellness

For anyone trying to improve their overall balance, core stability, and muscle activation. Return to your sport or activities in your daily life in a small group environment. Exercises include balance training with a focus on proper muscle activation.

When: Wednesdays 12:30-1:30pm
Cost: $15 per class. Pre-registration required
Location: Incline Village Physical Therapy
333 Village Blvd., Incline Village NV

Jump start healthy weight loss and refresh your wellness habits. Our goal is to help you develop sustainable changes that will promote a lifetime of well-being. We’ll take a deep dive into eating habits, exercise patterns, and our relationship to food and weight. Led by our Registered Dietitian, Lisa Fligor.

When: Begins January 15th, Wednesdays 5:15 – 6:30 pm. Meets every-other week.
Cost: $150
Location: Tahoe Forest Center for Health
10833 Donner Pass Road, Suite 102, Truckee, CA

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 on 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

See all of our current classes and programs

Ingredients:

For the salad:

• 1 ¼-½ lb. brussels sprouts, ends trimmed and shredded, about 8 cups (may use pre-shredded, about 2 – 9 oz. bags)
• 1 medium shallot, thinly sliced (about ¼ cup; may substitute red onion)
• ⅓ cup dates
• ⅓ cup smoked almonds, chopped

For the dressing:

• 1 medium lemon, zested and juiced
• ½ small orange, juiced
• 1 date
• 1 garlic clove, peeled
• ½ cup avocado oil or olive oil
• ½ teaspoon salt
• ½ teaspoon dried thyme (or 1 teaspoon fresh thyme)

Instructions:

1. To make the dressing, combine all ingredients (lemon juice through thyme) in a small food processor or small blender container. Blend until emulsified and smooth. Set aside or refrigerate until ready to use.
2. Place shredded Brussels sprouts in a large bowl. (If you have whole Brussel sprouts you can pulse in a food processor to shred.)
3. Add shallots and chopped dates. Toss to combine, using your fingers to separate the dates if they’ve clumped together.
4. Pour dressing over salad and toss.
5. Add almonds just before serving and toss well to combine.
6. *Sprinkle with pomegranate seeds to made this salad look extra festive.

Make 8 Servings. Prep Time: 20 minutes
Recipe Source: Dietitian Lisa Fligor MS, RDN

The Community Health Lab program provides cash pay lab testing, available with or without a medical provider’s order.

Special discounted rates are offered to all patients who can pay cash at the time of service. For patients with a provider’s order, lab results will be sent to the ordering provider. For patients without a provider’s order, your results will be reviewed by a medical professional and sent directly to you.

Appointments are required and available Monday-Friday, 8:00-9:30 am.

Online scheduling

Please schedule your appointment by calling (530)-582-6510.