Full Text
[ 1 ] Community and Family Life in the California Alps Summer 2013 Community and Family Life in the California Alps Summer 2013 Hope Valley Meadow Stewards Tahoe Youth and Family Services Students Taking on Prevention First Five Alpine Doc Harvey’s Corner 5 The Alpine Digital Bridge Project 6 My Relatives and Children I Feel Love 6 Alpine County Autumn Harvest Health Fair 7 Halibut Fish Tacos 8 In this Issue... In this Issue... ALPINE THREADS Hello, it’s the girls from the Therapy Corner!! We wanted to take some time to reflect on negative thinking. At times, we allow our thoughts to run away from us and sometimes those thoughts end up making us feel bad or act negatively. In therapy, we help people recognize when they get “stuck” in negative thinking patterns. There are eight general thinking mistakes. Read below and see if you recognize if any of your thoughts get “stuck” in these common thinking mistakes. 1. Filtering: focusing on the negative and ignoring the positive. 2. Polarized: things are black or white, good or bad. Perfect or failure– there is no in-between or gray area. 3. Overgeneralization: you reach a general conclusion based on a single incident or event. 4. Mind Reading: You guess what people are thinking and feeling, without them telling you. 5. Catastrophizing: you expect disaster and you notice or hear problems and start asking “what if”. 6. Magnifying: you exaggerate the problem. 7. Personalization: you assume that everything people do or say is about you. You also compare yourself to other people to see who is smarter, better looking, and so on. 8. Shoulds: you have a list of rules about how you and others should act. People who break your rules anger you and you feel guilty when you break those rules. One easy step to recognizing a thinking mistake is to ask yourself two questions: Is it the truth? And is it helpful? If you can’t answer yes to both of these questions, then you could be caught in a negative thinking pattern. Alpine County Behavioral Health (tel. [PHONE REDACTED]) offers mental health services for residents living in Alpine County that meet medical necessity. The following is a 24 hour crisis hotline: 1(800)273-TALK (8255). By Milcah Valiente, ASW & Kimberly Kilgore, ASW The Therapy Corner ---PAGE BREAK--- [ 2 ] Alpine County Threads ~ Summer 2013 The West Fork of the Carson River starts as a small mountain stream flowing out of the Lost Lakes along the Sierra Crest near Carson Pass, and meanders down the Eastern slope of the Sierra into Hope Valley Meadow. Within the Hope Valley reach, the river has been joined by several smaller tributary streams, and can provide flows able to support the well-known trout fishery in Hope Valley. However, the river in this reach is not currently functioning at its full potential to support self-sustaining wild fish populations and adequate riparian habitat for wildlife. The upper West Fork Carson River is also relied upon as an ongoing source of abundant clean water for users. At least partly as a result of various historical land uses and ongoing recreational impacts, the stream channel in large portions of Hope Valley Meadow is incised and downcutting the channel, resulting in loss of connection to natural floodplain areas in the meadow. Riparian vegetation is present only intermittently. This in turn results in areas of unstable banks and instream habitat that lacks complexity and provides limited cover for fish and wildlife. In 2011, American Rivers began leading a multi-partnership effort to assess restoration needs in Hope Valley Meadow and develop designs to improve hydrologic function and wildlife habitat within the meadow. The overall goal of the Hope Valley Restoration Project is to restore the full range of ecosystem services that this highly-visible and well- known meadow has the potential to provide including: natural water storage, flood attenuation, cooling and filtering of water, aquatic and riparian habitat, and recreational values. Alpine Watershed Group (AWG) has partnered with Friends of Hope Valley and American Rivers to recruit and train volunteer “Meadow Stewards” who are interested in helping with water quality monitoring, streamflow monitoring and photo monitoring in Hope Valley. Data collection began in May 2012. Volunteer Meadow Stewards have learned to measure river flow using United States Geological Survey (USGS) approved equipment. Volunteers also maintain and download data collected by digital loggers at each monitoring site. Information collected by Meadow Stewards will help to inform the restoration planning process, as well as establish baseline data for surface water characterization before any potential restorations are implemented. The 2013 Meadow Stewards field season began in May and will continue into fall, as weather and flow conditions permit. We welcome new volunteers! We can provide training for anyone interested in contributing to the monitoring efforts in Hope Valley. Join the Hope Valley Meadow Stewards team and enjoy spending some time working in this beautiful and unique Sierra Nevada meadow, while at the same time gathering valuable information as restoration planning continues. If you would like to learn more about the project or if you are interested in volunteering, please contact Shane Fryer, AWG Watershed Coordinator, at [EMAIL REDACTED] or [PHONE REDACTED]. Hope Valley Meadow Stewards: Contributing to Restoration Planning Efforts on Upper West Fork Carson River By Chris Katopothis, Alpine Watershed Group Volunteer ---PAGE BREAK--- Alpine County Threads ~ Summer 2013 [ 3 ] Students Taking On Prevention (STOP) On May 5th, 2013 Students Taking On Prevention (STOP) youth coalition gave a presentation on the harmful effects of tobacco to the students at Diamond Valley School after school program. Here they are shown comparing a healthy lung of a person who never smoked and an unhealthy lung from a 20 year smoker. The youth got to feel it and describe it to the others in the group. ---PAGE BREAK--- Zzzz [ 4 ] Alpine County Threads ~ Summer 2013 John Fisher, Executive Director ~ First 5 Alpine County Getting some Zzzs for you and your family Sleep is important to children for many reasons, from restoring energy to building brain connections - not to mention giving Mom and Dad a break. Young children need a lot of sleep. In fact, they’ll spend 40 percent of their childhood sleeping. And the earlier you start helping kids establish good sleeping habits, the sooner the whole family will get some rest. Give Brains a Rest Not only is sleep necessary for a child’s body, it’s important for their brains too. • In fact, sleep is the brain’s primary activity during early development. • It’s during sleep that the brain sorts through and stores information, replaces chemicals, and solves problems • Studies show just one hour less of sleep a night during early childhood has long-lasting effects on proper language and cognitive development. • Lack of sleep can also lead to behavioral problems, like hyperactivity, trouble managing emotions and poor concentration skills. Know Sleep Guidelines Every child is different, but there are basic guidelines as to how much sleep kids need. • According to the National Sleep Foundation, newborns sleep up to 20 hours a day. • By six months of age, babies will sleep up to 16 hours a day and may sleep through the night. Sleeping “through the night” may only be a stretch of five to six hours in a row. • Toddlers need 12 to 14 hours of sleep a day between nighttime sleep and naps. • Preschoolers need nearly as much, about 10 to 13 hours a day. • Kids ages 5 and up still need about 10 hours a day. • You may notice that your child has difficulty sleeping when reaching major development milestones such as walking or talking; when they’re teething; when they’re sick; or when they’re experiencing separation anxiety. This is normal and will eventually pass. Establish Bedtime Routine The most important tip for developing good sleeping habits is to establish a routine. • Young children thrive on consistency, so routines make it easier for them to relax and fall asleep. • Routines will differ based on what your child likes, but could include taking a bath, reading a story, singing a lullaby, breast-feeding or bottle-feeding, and giving a goodnight kiss. • Don’t let your child go to sleep with a TV on. A child’s room should be quiet and dark. • Once you’ve established a routine that is enjoyable for both of you, stick to it closely. • As soon as you spot signs of sleepiness, try placing your child down to sleep. Look for signs such as sucking their thumb, rubbing their eyes, pulling their ears or even dark circles under their eyes. Sleep Safely Sudden infant death (SIDS) is the leading cause of death for infants under 1. • Nobody knows exactly what causes SIDS, but there are steps parents and caregivers can take to reduce risks. • Place babies on their back – not on their tummies – when putting them down to sleep. • Buy a safety-approved crib and a firm mattress. Don’t place pillows, blankets or stuffed animals in the crib and never use infant sleep positioners. • Keep the bedroom at a temperature that’s comfortable, not hot – around 70 degrees – then dress your baby for bed in whatever you’re comfortable in plus one layer. Overheating is a risk factor for SIDS as well. • Never smoke in your baby’s room. Secondhand smoke has been linked to an increased risk of SIDS. About First 5 Alpine County First 5 Alpine is funded by Proposition 10, a statewide initiative passed in 1998 to fund education, health and child care programs for expectant parents and children prenatal to age 5. For more information on early learning and development, please contact First 5 Alpine at [PHONE REDACTED] or visit www.first5california.com/parents. ---PAGE BREAK--- Alpine County Threads ~ Summer 2013 [ 5 ] Doc Harvey’s CORNER For more information please contact Dr. Harvey at (530) 694-2146. Alpine County’s Medical Clinic is open on Monday and Wednesday from 8:00am - 4:30pm by appointment only. Type 2 Diabetes Could you have diabetes and not know it? The answer is yes. In the Alpine County Health Department Clinic I routinely check for diabetes. This is done by measuring the blood sugar level after not eating for 10 hours. My patients are often surprised to hear that they have a high level of sugar in their blood ‘But I feel fine” is their answer. And they do feel fine until the damage is done. Type 2 diabetes is common and getting more prevalent every year. It is estimated that nearly 10 % of the population in the US has some form of diabetes. Nearly 20 million have been diagnosed and 7 million people are undiagnosed. We can partly blame our lack of funded preventative health care for that statistic. On the other hand why see the doctor if you don’t feel sick? Type 2 diabetes is a disease that begins gradually in all age groups. With rising levels of obesity, more children are now becoming diabetic. The disease happens when the cells in the body become resistant to insulin. Insulin is produced in the pancreas and functions by allowing sugar in the blood to pass into the cells. When insulin levels fall or the cells no longer respond to it, the sugar builds up in the blood. Eating sugar does not cause diabetes but becoming obese and not getting enough exercise are risk factors. Family history and race are important too. Native Americans are especially prone to getting type 2 diabetes. What are the of diabetes? There may be none in mild cases. In more severe cases, there may be excessive thirst and urination. Other signs are increased hunger, weight loss, fatigue, blurred vision, slow healing wounds and areas of darkened skin. If these are ignored, serious complications develop. These include damage to the small blood vessels in the eye, kidneys, heart and limbs. This damage can then lead to blindness, kidney failure, heart attacks and nerve damage. Amputations of the feet and even the entire leg happen in untreated severe cases. The good news is that type 2 diabetes is preventable and treatable. Weight loss, exercise and healthy eating are important. In those that are unable to lose weight or get more exercise there are oral medications that help control blood sugar levels. Sometime insulin injections are needed. Clearly prevention is the best way to go. If you or your children have a family history of diabetes or are overweight, I urge you to get tested as soon as possible. ---PAGE BREAK--- [ 6 ] Alpine County Threads ~ Summer 2013 The Alpine Digital Bridge Project In March of 2013, the Alpine County Library was awarded an $18,500 LSTA (Library Services Technology Act) grant to create a digital learning center in the Library. The goal of the project is to create a space in the Library to provide ongoing computer instruction for residents and patrons of all ages. Known as the Alpine Digital Bridge (or ADB for short) the learning center, available to the general public, boasts 7 brand new computer work stations complete with state-of-the-art privacy and instructional software. Local artisans Don Hittenmiller and Richard Sokuh worked with Library staff to create furniture that is both functional and beautiful. The new workspace features a one of a kind, Juniper wood table & 6 chairs, and includes a stained glass divider. When not used for instruction, the ADB will serve as public access computers, just as we have now. The entire unit is completely mobile for safety and functionality. In addition to new computers and furniture, the ADB grant project was awarded $1,400 to update the library’s collection of technology-themed resources. A sample of new book titles include “App Inventor for Android: Build Your Own Apps - No Experience Required!”; “The Future of Health-Care Delivery: Why It Must Change and How It Will Affect You”and “Office 2010 Simplified.” New magazines include Computer Shopper, Digital Photography and Mac World. The Bear Valley Branch Library will receive 2 new public computers and APC-backups, and have access to all new technology resources. Sign up for one of four introductory workshops held August 15, 16, 23 & 24 from 9:00-10:00. Or check out a weekly drop-in session (for individualized instruction) on Friday mornings (Aug 16, 23) from 10:00- 11:00. A soft opening for the ADB will be held in the Markleeville Library on August 17th from 3-5pm. The Grand Opening to launch the beginning of structured, weekly computer classes (provided by library staff and volunteers) is planned for later this fall. For more information on workshops and drop-in sessions, or if you want to be a volunteer instructor, please call the Library (694-2120). The Native TANF Program and Live Violence Free Proudly Present: Dí yeyelu ída ŋaŋawŋaŋ dí hamu yók í dá “My Relatives and Children I Feel Love” What: An eight week parenting class combining lessons from The Positive Indian Parenting Program and The Nurturing Parenting Program. When: Wednesdays 2-4 pm beginning August 21, 2013 Where: The Hung-a-lel-ti Firehouse Who: Everyone – Adults, Grandparents & Parents of children any age are invited to attend. (child care will be available) Refreshments will be provided! To sign up or for more information please call Donna Miller, Native TANF Program at (530) 694-2555 or Heather Knox, Live Violence Free at (530) 694-1853 Nurturing Parenting Program Positive Indian Parenting ---PAGE BREAK--- Alpine County Threads ~ Summer 2013 [ 7 ] ---PAGE BREAK--- 75 B Diamond Valley Rd. Markleeville, CA 96120 Phone: (530) 694-2146 Addressing the needs of the Alpine County Community ALPINE THREADS Standard Rate U.S. Postage Paid Permit No. 3 Markleeville, CA 96120 POSTAL CUSTOMER Alpine Threads Editorial Board First 5 Alpine 100 Foothill Rd. PH: [PHONE REDACTED] www.first5alpine.com Alpine County Health and Human Services 75 B Diamond Valley Rd. PH: [PHONE REDACTED] FAX: [PHONE REDACTED] The Learning Center and Local Child Care Planning Council 100 Foothill Rd. PH: [PHONE REDACTED] Disclaimer: This wellness-focused publication is not intended to provide timely news and/or personal, political or discriminatory statements. AlpineThreads Editorial Board reviews all content. Website Links l www.alpinecountyca.gov/ calendar l www.first5alpine.com ATTENTION LOCAL ORGANIZATIONS & AGENCIES! If you’d like to share your website link send it to Gina at [EMAIL REDACTED] and we’ll add it to our new column. [ 8 ] Alpine County Threads ~ Summer 2013 n 3 limes, juiced n 1/2 tsp crushed red pepper flakes n 1 Tbsp cilantro, chopped n 4 halibut fillets (about 1 1/2 pounds) n 1/4 tsp salt (optional) n 1/4 tsp ground black pepper n Non-stick cooking spray n 1 jalapeño pepper, minced n 8 small whole-wheat, low-carb tortillas (10 grams carb and more than 7 grams fiber), warmed Halibut Fish Tacos Sauce n 1/2 cup fat-free plain Greek yogurt n 1 tsp hot pepper sauce Preparation 1. In a medium bowl, combine lime juice, red pepper flakes, and cilantro. Add fish to marinade and marinate in the refrigerator for 15 minutes. 2. Remove fish from marinade and season with salt (optional) and pepper. 3. Coat large sauté pan with cooking spray. Sauté jalaleño pepper over medium heat for 2 minutes; then add halibut and sauté for an additional 2-3 minutes on each side. 4. Remove fish and peppers from pan and shred fish into large pieces, mixing the pepper while shredding. 5. In a small bowl, combine sauce ingredients. 6. Evenly divide fish among 8 tortillas. Top each taco with a dollop of yogurt sauce. HAVE A FAVORITE HEALTHY RECIPE YOU’D LIKE TO SHARE? HAVE A FAVORITE HEALTHY RECIPE YOU’D LIKE TO SHARE? Send us your yummiest recipes - and if you like, a sentence or two about why its your favorite - and we’ll use it in an upcoming issue! Please email your submissions to Gina at [EMAIL REDACTED] We look forward to hearing from you!