Seasonal Gardening with Samira


Get the most out of your gardening year by planting your garden according to the season. Knowing what and when to plant certain fruits and vegetables can have you harvesting food in every season of the year!

Asparagus, Rhubarb, and Strawberries

These three are the first to start providing in the year. These plants are perennials that go dormant during the coldest months of the year but begin to thrive as soon as the ground begins to thaw. Get these planted in your garden ASAP, as soon as the ground is thawed and soft. They will produce more and more every year! No need to replant!

Broccoli, Cabbage, Kale, etc (Brassicas)

The brassicas belong to the cabbage family. These can tolerate freezing temperatures in the early spring. Get seedlings transplanted in late February to early March for a mid to late May harvest. These plants actually prefer cold weather as hot temperature can cause them to flower and go to seed.

Peas, Beans, Carrots, Radishes, and Lettuces

Another spring crop that prefers cool weather. Directly sow you seeds in thawed, evenly moist soil in mid March through late April . These will germinate within 2 weeks and be ready to harvest by late May through June, before the weather gets too hot.

Potatoes, Onions, and Corn

Get these planted in early April as they need a long growing season. You won’t be harvesting these until end of August to early September, but the longer they are in the ground the better.  A light frost won’t harm them.

Squash, Peppers, Tomatoes, Eggplant, Cucumbers

These summer vegetables love heat and do not tolerate cold weather. Wait until the end of May or early June to get them in the ground. Peppers are especially sensitive to temperatures below 50 so wait a little longer to plant your peppers.

Cabbage Family

Time to get your winter veggies in the ground again so they can get established before the days become too short. The cabbage family will survive through the winter and grow slowly but you can get harvests as early as January if you get your seedlings in the ground by end of September.


Pop these in the ground no later than Halloween for a mid-summer harvest! Garlic needs to establish it’t roots over the winter and a cold snap to grow big bulbs!

There you have it! Vegetables for every season! HAPPY GARDENING!!!

Samira Bouldt, is a Certified Personal Trainer and Nutritionist at Saint Mary’s Fitness Center.


Using the Pinky Ball for Trigger Point Therapy & Self-Massage.

The Pinky Ball is a portable massage aid that can go anywhere you do. Ideal for self-massage of chronically tight muscles in the feet, glutes, hips, back, shoulders, forearms and more. It can also help with the prevention or relief of plantar fasciitis by rolling it under the foot to stretch the plantar fascia.

These irritable, painful areas of muscle are often referred to as trigger points.  Chronically tight muscles tend to have restricted blood flow causing reduced oxygen and nutrients in the muscle as well as increased levels of metabolic waste products. This leads to pain, irritability and localized areas of pathological contractions within the muscle. Trigger point therapy uses steady pressure applied to the muscles to force stale blood out of the muscle, stretch the muscle fibers and restore normal blood flow.

Watch the video below as Rori demonstrates various ways to use the Pinky Ball to  release tension in your body and reduce pain in tight areas.

We hope you found this helpful!

Please feel free to contact Rori Lee, Health Coaching & Corporate Wellness Supervisor if you have questions! 775.770.7503 or

kNOw Fad Nutrition


As quoted by Michael Pollan, bestselling author and huge source of influence in the world of health and food, we are living in the “the age of nutritionism”.  There is a recent preoccupation with only eating food for it’s specific nutritional properties, function, or health claim – rather than simply just eating real food.

With the uprising epidemic of chronic diseases such as heart disease, type 2 diabetes, hypertension, etc., it is perfectly understandable why this diet mentality shift is taking place. People are beginning to realize that the food they are consuming is making them sick instead of giving them life.

The food and diet industries have taken advantage of this and have flooded the markets with books and products promoting weight loss and health claims, many of which are not founded by scientific evidence. It is easy to get lost in all the craze with so many different fad diets being introduced… paleo, low-carb, vegan, atkins, plant-based, ketogenic, gluten-free, carnivore, raw, the list goes on.

I am not here to tell you that these diets are good or bad. I’m here to de-clutter your brain, to give you the unbiased evidence-based facts, and to make things a little more simple when it comes to eating FOOD.

Create energy balance. Eat whole foods. Eat your veggies.

Simple, right? Not so much, let’s dig a little deeper into what this means.

Energy balance is achieved when the number of calories eaten is equal to the number of calories burned. Calories IN = Calories OUT. The time of day, type of food, or even nutritional properties do not affect your weight. Whatever “diet” you embark on, it will always come down to energy balance. Want to lose weight? Create a calorie deficit. This means burning more calories than you consume. Want to gain weight? Consume more calories than you use.

Eat whole foods. The more refined and processed a food is, the further it is from it’s natural state. Nature has a magical way of creating the perfect food. When you take away parts of it or change its composition, you are taking away from its perfect balance.

Eat your veggies. We all know this one. The USDA has been providing research founded, evidence based dietary guidance for over 100 years now, and even though much has changed over the years and new conflicting research surfaces constantly, one thing has not changed; vegetables are good for you. The USDA recommends eating AT LEAST 5 servings of vegetables per day.

These three facts are timeless. Take this bit of information and use it as your new platform to educate yourself on the facts, not the fads.

And one last tip from me, enjoy the foods you eat.

“Eat food, not too much, mostly plants.”- Michael Pollan

Samira Dilles, is a Certified Personal Trainer and Nutritionist at Saint Mary’s Fitness Center.

Our kNOw Fad Nutrition course which goes more in depth about the above principles runs from February 11-April 1, 2019. Contact our nutrition team at 775.770.3632  or to learn more or to sign up!

Just a little reminder…


With October being Breast Cancer Awareness Month, we would like to take the time to share some statistics with you and urge all women who qualify to get their annual mammograms.

  • 1 in 8 women will be diagnosed with breast cancer.
  • 1 in 6 breast cancers occur in women ages 40-49.
  • 3 out of 4 women diagnosed with breast cancer have no family history and are not considered at high risk.
  • Annual screening once a year, every year starting at age 40, has been shown to save the most lives from breast cancer.
  • Mammography Saves Lives!

Have you heard of the newer 3-D mammography, tomosynthesis? This technology creates thin high resolution images through the breast, similar to a high definition movie. This can make cancer easier to detect. 3-D mammography offers many benefits, including:

  • Increased cancer detection rate
  • Decreased call back for additional images for normal overlapping breast tissue
  • Better visualization of abnormalities in dense breast tissue

To schedule your 3-D mammogram today, call Saint Mary’s at 775-770-3187

If you or someone you love is a female age 40 or older, encourage her to get an annual screening mammogram this October.

Volunteering – the Secret to Staying Healthy!


Did you know that Volunteering is almost a sure-fire way to improve your health and happiness? The benefits of volunteerism have been studied for years and the results are almost always the same. People who volunteer regularly feel happier, more connected to their community, and fulfilled in their lives.

Why is this? In a world where we are taught that our time is valuable and it should be exchanged for money, why are people reporting higher rates of happiness in correlation with the amount they volunteer? Well, there is a lot that can be gained from volunteering that you might not realize.

  • Volunteering connects you to others. Not only does volunteering for something that you care about connect you with like-minded people, it can also help you create stronger connections to your community, help you make new friends, and expand your network of contacts.
  • It’s good for your mind and body. The social aspect of volunteering can help combat depression, anxiety, and stress which can all greatly impact your overall health. Studies also show that volunteering can help boost self-confidence and keep you physically active all while giving you a greater sense of purpose.
  • Volunteering can help advance your career. You can learn valuable job skills just from volunteering! Things like organization, teamwork, communication, problem solving, and project management are all things you can potentially learn from volunteering. All of these things are very translatable jobs skills, not to mention volunteering looks great on a resume!
  • Volunteering is a fun way to explore your passions and interests allowing you to feel overall more fulfilled. It can often be an energizing escape from your day-to-day routine of life, and can offer plenty of opportunities for fun and excitement.

The options for volunteering are absolutely endless, so finding an organization you want to work with based on your interests should be pretty easy. For example, if you work an office job but love the outdoors, try volunteering with a local conservation group or at a community garden. If you love animals, a local shelter could be a fun place for you to help with walking and caring for the animals.

Ask yourself what your interests and passions are and seek out a group that aligns with that. Reach out to them and ask what kind of volunteer opportunities they might have. It’s usually as simple as that. Your time commitment doesn’t have to be huge to see benefits for both you and the organization. Even just a few hours a week is such a huge boost for you and for them!

And, if you have kids, that’s even better. By modeling for them the act of kindness through volunteerism and showing how happy it makes you to give your time, you are planting the seed encouraging them to giving back to their community as well.

And if you are local to the Reno/Tahoe area, Saint Mary’s Hospital is always looking for good volunteers to help with a variety of things from helping people find their way around the hospital to holding someone’s hand through a tough situation. We love our volunteers here at Saint Mary’s and are grateful every day for their service. This hospital could not run as smoothly without them. For more info on how to get involved with volunteering at Saint Mary’s Regional Medical Center, please contact Aimee Guthrel at

How to Have a Healthier Back to School Experience This Year!

back to school healthy tipsIt is that time of year again!  Families are preparing themselves for the back to school rush. Or maybe your kids have already started.

Don’t panic!  Find time to work on preparing for this transition ahead of time if you can. If not, it’s not too late to begin practicing some healthy habits with your family!

First up, take the time to talk to your children as a family to see what concerns you or they might have, and brainstorm ways you can solve them.  How can you help?

The AAP suggests helping your child with the transition by being proactive.  Here are some things to consider:

  • Does your child need a buddy to get to school?
  • Does your child feel comfortable with their transportation to and from school?
  • How is the family going to transition to a normal sleep pattern now that summer is over?
  • Is your child’s backpack reflective, comfortable, and sitting properly?
  • What will your system be to make sure your child goes to school with nutritious and healthy meals?
  • Does your child know the protocol for any potential bullying?
  • Will your child be going to before or after school care?

If all of these things are already sorted out and running smoothly, think about other ways you can encourage well-being in your family, now that the hectic school season has started. How can you balance school with activities, homework, and down time? How can you ensure they are set up for success for these longer and fuller days?

With so much to consider, try to keep these things in mind to also ease the transition, or improve your current daily routine:

  • Eat food in as close to its natural state as possible, with healthy balanced meals.
  • Get and stay active outside of school at least a few days per week.
  • Keep screen time to a minimum.
  • Get to bed on time during the school week.
  • Take note of when things seem off and continue to adjust and re-assess.

By keeping some of these key tips in mind, you can make the start of the school year a lot smoother for everyone in your family. And remember, it may never be a perfect science, but that’s ok. The key is to keep stress levels low by going with with flow as much as possible and enjoy these exciting times as a family!

Happy back to school!

Recovering from a Day (or weekend) of Overeating

harvest bowlPerhaps you are trying to lose weight and have been doing really well with your diet or you may be trying to just make healthier eating choices. Sometimes we can all slip up and enjoy a few too many treats when temptations are high. Don’t give up on your goals simply because you “slipped up” for a day or two. Here are a few tips to get you back on track:

  1. DON’T punish yourself by eating less the next day to “balance out” the extra calories from the weekend. Instead, jump right back into your healthy habits as this will get you back into your routine.


  1. DO drink lots of water to help with flushing out the extra sodium. Most food we overindulge in tends to be higher in sodium than what we eat regularly. Drinking extra water will help with clearing your body of the extra sodium.


  1. DON’T weigh yourself the day after the slip up. The scale will be higher than normal, most likely due to water retention. Give your body at least two days to return to it’s normal balance. Remember – to gain 1 pound of body weight, you must eat an excess of 3500 calories in ADDITION to the calories your body needs to maintain it’s weight.


  1. DO remove any leftover temptations lying around the house that could cause another slip up. One day of slipping up will probably not set you back, but several days could.


  1. DON’T overdo it in the gym to burn off extra calories. This will only leave you feeling exhausted and more likely to slip up again.

Remember that making the best choices is not always easy. Don’t be so hard on yourself and keep your goals in sight.

If you are feeling a little off-track, now may be a good time to book a complimentary health coaching session with one of our Health Coaches. Please contact the Service Desk at 775.770.3800.