Forest Bathing By Jennifer Nieto & Luisana Mendez “Nature is the place where we can find inner peace and wisdom” – St. Francis of Assisi Nature wisely advises us that inner peace is a gift we can give ourselves; we don’t have to struggle to live within it. Often, what others say we have to do to earn a place in this world holds great value, and we quickly lose our inner peace. Forest Therapy, also known as “Forest Bathing,” originated in Japan in the 1980s in response to the lack of peace and disconnection from nature experienced by the urban population. The Japanese use the word Shinrin (forest) and Yoku (bathing/therapy) to describe Forest Bathing. The practice involves slowly walking through the forest, observing the trees and wildlife using all five senses to fully experience the environment. Benefits of Forest Therapy Forest therapy or forest baths can be therapeutic, countering some of the negative effects of our technology-driven, weather-controlled, fast-paced, and often highly stressed daily lives. Researchers have created a growing body of scientific literature on the various health benefits, including improved physiological, emotional, cognitive, social, and spiritual health and well-being. The physical and mental health benefits of exposure to forests and other natural environments include positive effects on the cardiovascular and immune systems and reduced stress levels. In fact, the American Psychiatric Association includes forest bathing in its list of mental health tools for 2024. According to the National Library of Medicine, there are several benefits of Forest Therapy for our Kokoro, a Japanese word that encapsulates a person’s entire range of emotions, thoughts, and feelings. Some benefits include: However, the point of Forest Bathing is to slow down from ourselves because sometimes it is ourselves who impose tasks or difficult situations on us. As we slow down from ourselves and from any thought that makes us feel we are not enough, that there is something wrong with us, or that we should work harder, we move further away from who we really are. With the help of nature, we can turn back to ourselves and live in the peace and wisdom that we overshadow with the dilemmas of everyday life. Part of the Process You need to dedicate 30 minutes to focus on forest therapy. Give yourself permission to engage all your senses. Take deep breaths, observe the aromas you can perceive. Walk until your gaze focuses on something particular or peculiar. If you know the edible flowers of Minnesota, try tasting one. Walking slowly among nature, what can you hear? Which wild animals can you hear?Hay que dedicar 30 minutos para enfocarse en la terapia de bosque. Date el permiso de sumergir todos tus sentidos. Respirar profundo, observar cuáles son los aromas que puedes percibir. Caminar hasta dónde tu mirada se enfoque en algo particular o peculiar. Si conoces las flores comestibles de Minnesota, trata de probar alguna. Caminando despacio entre la naturaleza, ¿qué puedes escuchar? ¿Cuántos animales silvestres puedes oír?  Forest Therapy Program With certification as Forest Bathing Guides by ANFT, in 2024 Huellas Latinas has included Forest Baths IN SPANISH in its annual programs. For this summer/fall, we look forward to enjoying the program “Slow Down and Appreciate Your Environment with Forest Therapies” in the city of Minneapolis. 6 walks will be offered to the Spanish-speaking community this year, thanks to funding from the Minneapolis Parks Foundation. Check our website We invite you to spend time outdoors; at least 30 minutes can positively impact your life, bringing calm, serenity, wisdom, and the other benefits of Forest Bathing. Try this activity with someone you care about, like your children, grandparents, and parents. Use the hashtag #ForestBathing to share your experience with others. ¡Nos vemos en los Trails! References

Winter Storm Safety: What You Need to Know to Stay Safe and Warm By Milavetz Law Winter storms arise when the temperature is at or below 32 degrees, and strong, gusting winds are present to draw moisture from bodies of water to create clouds. As the moisture returns to the ground, the cold temperature it encounters on the way down forms freezing rain, sleet, and snow. Ice storms are more likely when temperatures are closer to freezing, and a blizzard is more likely when the temperatures are well below freezing. Both types of precipitation create dangerous conditions that require you to be more vigilant than usual and engage in safety practices for all situations. Whether with ice or heavy snow, winter storms cause low visibility, slick roads, and blinding glare from reflected light. The ambient temperature of asphalt and concrete roadways reflects that of the air and allows ice and snow to build up. Ice freezes on the roadway, sometimes resulting in black ice that’s almost invisible to the eye and can cause you to spin out unexpectedly and collide with another vehicle. Snow builds up on the roads and makes it difficult for you to see where the lanes and shoulders are located. It also packs down, creating ice buried under the snow, and ruts are formed as cars pass over the drifts. Last but not least, blowing snow and ice lowers visibility conditions for everyone, which makes travel and outdoor activities dangerous. How to Prepare The time to prepare for a winter storm is long before the weather arrives and when the supplies are available online or in the stores. There is no such thing as being over-prepared for a blizzard or ice storm, as you never know how long the storm will last. A heavy storm can cause utilities to go down, and there’s no predicting how long it will take for them to come back on. With some preparation, you can be ready for winter storms. Safety Kit: A safety or survival kit contains essential items you need to get through a heavy storm and the aftermath that may involve a power outage and extreme cold. You can prepare some items when you hear an advance warning about a blizzard. You’ll want to have other supplies on hand long before there’s a storm to avoid trying to find them at the last minute. According to the American Red Cross, your safety kit should contain items that include: Winterize Your Home: Fall is the best time to winterize your home and be ready for the worst of the winter storms. The weather is still warm enough to do outside work and inspect the home’s exterior to find gaps that need to be closed up. Prepare Your Car: Your car must be able to withstand the rigors of winter weather for it to be reliable. Schedule an appointment with your mechanic to have them inspect your car’s major systems to ensure that they’re in proper working order. Check the tread on your tires for wear. An easy test to check the tread is to stick a penny with Lincoln’s head pointing toward the tire. If you can see all of Lincoln’s head, your tires need replacing. Check your windshield wipers, and replace them if it’s been a while since you’ve installed the current set. Last but not least, always keep your gas tank full during the winter to prevent freezing in the fuel lines that can prevent your car from turning over.Prepare Your Small Business: Businesses must also be prepared for a severe weather event to make it through a prolonged closure and easily recover when the normal course of business can resume. Tips for Preparing Your Business for a Snowstorm You may not be able to reach your small business during the storm, but you still need to keep your premises free and clear from hazardous conditions in a reasonable timeframe. One option is to contract with a snow removal company that comes and clears snow from the sidewalks and parking lots and lays down salt to eliminate patches of ice. During & After The Storm The safest place to be during a heavy snowstorm is inside your home. Your home’s structure protects you from snow and ice, and the roof is designed to bear the load of the snow. Don’t go outside unless you have to, and wait for the snowstorm to pass before starting the cleanup efforts. The Centers for Disease Control and Prevention offer tips for staying safe in your home during a winter storm. How to Stay Safe Inside​: As you wait out the storm, you want to be comfortable, but do not strain your resources because it may be difficult to replenish your supply. Watch the weather forecast to anticipate how long the storm will last so you can make your supplies last. If you have a generator for power outages, make sure that you have it set up in a location that’s easy to reach from the house but not so close that exhaust can permeate the inside of your home and cause carbon monoxide poisoning. The same goes for any fuel-powered heaters used in the home that need ventilation. Conserve heat by closing doors to rooms that aren’t in use and closing the vents to redirect heat to other rooms. Use draft blockers or towels under the doors to block cracks through which heat may escape. Have blankets handy, and ensure that pets have ample bedding so they can also stay warm. Minimize trips outside as much as possible to reduce the potential for heat loss. Limpiar: When the snow stops falling, it’s time to clean up the debris and assess the damage. Insurance companies, such as Chubb and Metlife, advise that homeowners walk around their homes — inside and out — after the snow has stopped falling to look for structural damage caused by the storm. Here’s what you should look for as you survey your home for damage: Safety is important as you work to clear out the snow after the storm has passed. Shoveling heavy snow can increase the risk of a heart attack and cause back injuries. Avoid the risk of injury and use a snow shovel with an ergonomic handle, or use a snow scoop that pushes snow out of the way without the need for lifting. The best option for preventing physical injury is using a snowblower and letting it do the hard work. Driving in Winter Weather Driving in a winter storm is dangerous. The AAA Foundation for Traffic Safety warns that “winter storms, bad weather and sloppy road conditions are a factor in nearly half a million crashes and more than 2,000 road deaths every winter.” It’s imperative that drivers have the skills for driving during a winter storm and what to do in an emergency. Car Maintenance: When you park your car outside during snowy weather, it will accumulate a layer of snow. The longer the storm, the higher the snow, and the more important it is to clear as much of it off as possible. Snow on a car’s hood may blow onto the windshield and obscure the driver’s vision, whereas snow on a car’s roof can blow onto the car behind it, hindering the other driver’s view of the road. You’ll need tools to help you clean the snow off your car. That includes brushes, ice scrapers, and foam snow brooms that help you remove the snow, scrape off the ice, and spend less time and effort clearing snow and ice off your car. A foam snow broom is made from a stiff piece of foam that has enough rigidity to push snow off your car in one movement. They’re worth putting into your snow removal toolkit because they’re effective, won’t scratch paint, and remove a lot of snow in the least amount of time. The brush and scraper are handy for removing the last layers of snow and clearing the ice from your windows. Keep a bottle of de-icer in your home and bring it with you when you go to your car to melt ice and gain access if the doors have frozen shut. Make sure to use a de-icer to clear the windshield instead of using your windshield wipers and defroster. Ice on the windshield can ruin your wipers. Black ice creates difficult and dangerous driving conditions due to its lack of visibility in certain light conditions. You may not know that you’re driving on black ice until you suddenly lose control of your car. When you feel your car sliding and going in a direction you don’t intend it to go, don’t panic. Instead, take these actions to help you regain control of the wheel again: What to Do if You Get Stuck: Another issue drivers face is when vehicles get stuck in the snow because the wheels generate little to no traction. Snow compacts and turns into ice as you try to break the wheels loose, making it difficult to get the car unstuck. The tried-and-true method of getting a car unstuck is to rock it out of the bank. Rocking the car consists of keeping the front wheels turned in the direction you need to go, then driving the car forward. Once you can’t go any further, put the car in reverse and go as far back as possible. Repeat this action until the car comes free of the snow. Rocking a car free from snow can take time and effort, and this is where keeping tools in your car comes in handy. Emergency Tools and Supplies: A set of portable tire traction mats, also known as a portable tow truck, and a trunk-sized shovel are easily stowed in your car’s trunk or cargo area. Both are ideal tools for getting your car unstuck. You can shovel out the snow from in front of the wheels to get the car to contact the asphalt and gain traction. Tire traction mats are placed in front of your car’s tires, enabling your car to gain traction in the snow as you drive forward. Make sure to go slow over tire traction mats for them to be effective. Prepare an emergency kit for your car with items similar to those you keep in the home for the same purposes. Also, keep a blanket or two in the car in case you’re stuck in a snowbank and you won’t be able to get assistance for a while. You can turn on the engine for brief periods to warm up, but you don’t want to run the risk of carbon monoxide poisoning from a blocked tailpipe. It’s also a good idea to preserve the gasoline in your tank for when the rescue vehicle arrives, and you need to use the car to help you get unstuck. Truckers & Icy Roads: Truckers have to deal with a trailer that can fishtail in high winds and the potential for jackknifing when encountering poor road conditions. Truck drivers should pull off the road as soon as possible when weather conditions cause poor visibility. If there is no safe place to pull over, practice safe driving techniques that include: Preparing for hazardous weather conditions is an important part of a truck driver’s job. The website truckstop.com suggests consulting the National Weather Service for the weather forecast and the U.S. Department of Transportation to anticipate road closures and heavy traffic areas. Premises Liability & Winter Storms Businesses should be especially vigilant to prevent hazardous conditions, such as water puddling inside the doorways and ice on the sidewalks. If a personal injury is due to these conditions, it could lead to a slip-and-fall injury lawsuit because the business didn’t act in a timely manner to make the area safe. Homeowners, too, must be aware of these hazards and make sure they’re cleaned up. A visitor to the home can have a slip and fall, injure themselves, and sue the homeowner for the injury. Although businesses and homeowners typically carry insurance to protect themselves financially from a premises liability case, they are still liable for the injuries someone sustained because they failed to take action and eliminate the hazard once they were aware of it. Protect your visitors, customers, and yourself by repairing all damages caused by inclement weather and warning of any potential dangers during post-storm cleanup and maintenance.

5 Types of Trails during the winter By Luisana Mendez With the arrival of winter many things change. One of them is the use of the trails in the different parks of Minnesota. When I started Winter Hiking I was completely unaware of this. I ventured into a park following a digital map and then on the ground I would find a whole other world. Even though I had already visited the same park in the summer months, the trails look different in the winter. I gracefully remember walking on a trail where there were other people skiing and the skiers yelling “get out of the trail” – then walking off-track a bit nervously not really knowing where I was going. This experience motivated me to investigate and learn that, in the winter, many parks offer different activities such as Cross Country Skiing, Snowshoeing, dog sledding, or others, and that is why the trails must change their use. Below I share an example of 5 types of trails that we can find in winter. 1. Paved trails Most of our parks open some of their paved trails throughout the winter for winter walking, biking, or both. However, it is important that you check the winter map of the park you want to visit before you leave home because it is possible that most of these paved trails change their use and become groomed trails for cross-country skiing or snowshoeing. 2. Dirt trails Many of the dirt and grass trails in Twin Cities parks receive no maintenance in the winter; instead, these trails become ideal for winter walking and snowshoeing. In other cases, they prepare for cross-country skiing. You will need to refer to each park’s winter map to identify which is which. Due to the instability of these unmaintained trails, it is important that you consider adding traction with the use of fields. Plus, you’ll have to work harder, your heart rate will be higher, and you’ll probably get hotter during the walk. 3. Groomed trails Groomed trails are the easiest to walk in winter because the ground under the snowpack is level and the snow is usually not very deep. I also recommend the use of crampons to add traction to your boots and avoid slipping or possible falls. These trails are more likely to form ice due to temperature changes. 4. Off-piste winter hiking It’s fun to explore off the trails when the snow isn’t too deep. As long as we have a few inches of snow, winter hikes will work just fine. With the leaves of the brush and the trees we can go deep into the forest, follow the tracks of the deer, explore the lakes and swamps. This type of walk can also be done with snowshoes and will require more effort on the walk. 5. Cross country ski track These trails are prepared exclusively for Cross Country Skiing, hiking, snowshoeing, and pets are not allowed. Please check the park map before visiting, you will usually find on the map the uses of the trails during summer and winter. Stay informed and enjoy the benefits of winter activities. Visit our events page to be informed of everything we have prepared for our community. See you on the Trails!

8 Life-Changing Benefits of Winter Hiking By Luisana Mendez Winter Hiking is definitely something that was never on my list before I moved to Minnesota and even up to two years after I moved here. However, upon discovering the physical, mental and spiritual benefits of hiking, winter walks also became an important part of my winter activities as they help me stay active and healthy while having fun. In the winter of 2018 my relationship with the cold began. I had zero tolerance for low temperatures and was scared, as I had never been exposed to such low temperatures. I remember that sometimes I would dress exaggeratedly and perhaps not appropriately, to protect myself from the cold. And of course, he avoided going out. Over the years, I learned to dress correctly and I increased my tolerance for cold. However, the most significant thing was to change my mentality and perspective. With the willingness to do the https://bit.ly/2RhcQOM#52HikeChallenge2021, the desire to explore the parks in all seasons of the year was also born. The first few times I went for a walk in winter it was a complete disaster. Then I learned many things to make my Winter Hiking a safe and fun experience that I enjoy doing alone, with my dog @ReyTrailWalker, with friends and/or with the community. Sharing the experience of winter walks as a community has also been fantastic. If you still have doubts and wonder why you should expose yourself to walking in the cold, here are some of the benefits of Winter Hiking. 1. They are a space of calm and serenity Snow-covered parks convey a sense of calm and serenity. It is likely that there will be less people on the trails and, therefore, less noise and more peace. A snow-covered path is as close to absolute silence as you can get outside of a laboratory. 2. They help to improve physical condition In itself, walking is of great physical benefit, as it keeps us active, improves balance, helps build muscle, and increases bone density. A little walking can increase our energy and stimulate circulation. Also, for those with fitness goals, winter walks could be ideal, as the body tends to burn more calories because it is constantly working to produce heat. 3. They promote the improvement of mental health Being active outdoors can boost our mental health since it invites us to disconnect from technology, improve our mood and self-esteem, relieve insomnia and improve sleep, and also improve the functioning of the brain. By sharing hiking with other people, social skills are stimulated. 4. Decreases SAD: Probably the most important thing, if you are presenting the symptoms of SAD (Seasonal Affective Disorder) due to lack of sun, spending a lot of time indoors, or lack of social interaction, expect that to be reduced simply by being outside. By exposing yourself to nature and breathing fresh air, the body will produce a little more vitamin D and increase endorphins and serotonin. This will be ideal to recharge your energy and feel better. 5. Enjoy incredible landscapes Something special, unique and perhaps even magical, are the landscapes that we can see on our winter walks, especially at sunset. The scenes are really beautiful like this… Or this one… 6. Discover the many forms of ice Perhaps we walk near ice formations and ignore them. However, something worth looking at is frozen water on different surfaces that can have multiple interesting shapes, like natural mini art sculptures. 7. Comfort without mosquitoes Something quite positive about winter walks is that we can enjoy nature without the discomfort of mosquitoes and worry about ticks. 8. Stimulates curiosity With the snow it is easier to detect animal tracks, from squirrels to deer, it is always fun trying to guess who has left a trail. Where to start doing Winter Hiking? Adjust your mindset to “cold weather” – it is cold outside and it will be that way for at least 4 months. If you don’t go out, you will miss out on new and fun experiences. I recommend you take a look at our article 10 Tips to Develop a Greater Cold Tolerance. Dress appropriately – Learn to dress in the proper layers of clothing and rule out the use of cotton. Cover your most sensitive parts, feet, hands, head and dare to live a different experience. Prepare your body – stay hydrated, drink water, even if you are not thirsty, and eat high-calorie snacks, such as gummies, nuts, cheese and chocolate bites. Your body’s metabolism is its best source of heat, so keep it fueled. Join the winter activities – Through Huellas Latinas we have been encouraging our community to try new things, including winter walks. We know that the cold can be threatening, but this is something you should try at least once in your life. Visit our events page to see all the activities we have prepared for the community. From Winter Hiking, Snowshoeing to Cross Country Skiing. We are even running the Huellas Latinas Winter Hiking Challenge group hikes. The experience of a Winter Hiking Winter hikes can be a bit intimidating at first, not knowing what to expect could create a bit of anxiety, but once on the trails the mindset changes and a sense of wonder at the beautiful scenery develops. On one of our most recent hikes one of our hikers expressed her enthusiasm for the “magical scenery.” For a winter walk it is important that you dress appropriately for the weather, take the appropriate and essential equipment, if you need it, take short breaks, we do not want the body to get cold. Include snacks and hydration. Even if you are not thirsty, it is important that you always drink water. Stay present, pay attention to all the nature that surrounds you, be grateful and respectful of the environment and other people. A short walk can make all the difference to your mental health for the rest of the day, maybe until the end of the week. Winter can seem like an impossible season to enjoy, but walking outside for a short adventure in the cold can make all the difference. Make a commitment to yourself to go hiking this winter, alone, with friends or with our group. Give yourself the opportunity to change your relationship with the cold. Add intention and space to simply be present enjoying the wonders around you. I promise you that when you finish the walk you will come out better than what you went into. How is your relationship with winter? Let us know in the comments See you on the Trails! References

10 Tips for Developing a Greater Cold Tolerance By Luisana Mendez I came to Minnesota in the middle winter of 2018 with zero tolerance for cold. It was a drastic change and a great experience. Seeing the snow for the first time gave me great excitement. Learning to dress correctly was a huge challenge. However, each process I have enjoyed very much. Today I can say that I love winter, I like to do winter activities like winter hiking and cross country skiing. I understand that thinking, imagining and living through winter can be overwhelming and can make us feel a little nervous. In Minnesota you never know how cold it can get. There is a lot of logic in this, since the human body is not designed for extreme temperatures or polar cold. It is even more drastic for us, Latinos, who come from countries with temperate and tropical climates where temperatures rarely drop below freezing. However, since we are here in these lands with extreme temperatures, it is important to give it a try. We simply need to learn the risks and the proper ways to prepare in order to develop a greater tolerance for cold. Below, we share 10 tips to develop a greater tolerance to cold and, in addition, do outdoor activities in cold environments in a safe and fun way. 1 Seek to acclimate your body The best way to develop a greater tolerance to low temperatures is to expose yourself to the cold. Go outside for a couple of hours each day with the necessary items of clothing such as gloves, boots and hats since, in general, the extremities are the ones that get cold the fastest. Over time you will notice that you will start to wear fewer clothes, you will feel more comfortable, you will be able to spend more time outside and the low temperatures will affect you less. 2 Take cold showers Honestly, this is not for me, but experts say that alternating between hot and cold water when you shower will help your body get used to rapid temperature changes, similar to when you’re outside. 3 Exercise frequently Cardiovascular and resistance exercise several times a week helps your metabolism become more efficient at regulating body temperature, and your metabolism will stay in a healthy and active state. Also, by increasing your muscle mass it will help you stay warm on its own. With cardiovascular exercises, you improve the ability of your heart and lungs to circulate oxygen-rich blood, making your entire body work better. Also, maintain a good diet. During winter our body tends to burn more calories in its temperature regulation process. 4 Try new habits As you try to adjust to the cold outside, you should also make an effort to acclimate to the cold inside. Turn down the thermostat. Dealing with a cold house is also a great way to save on heating costs. 5 Hide the blanket The next time you feel cold and are tempted to cover yourself with a blanket, don’t. Instead, endure the cold and do something to take the cold out of your mind if necessary. The idea is to get away from the need to always cover yourself with something warm when it’s cold and instead learn to deal with it on your own. 6 Drink ice cold water Drinking ice cold drinks lowers your internal temperature slightly, which will force your body’s adaptive responses to compensate for the change. Although most people turn to coffee or hot chocolate in the colder months to warm up, you should do the opposite. In addition to being a useful tool for building your cold tolerance, ice water is also free and can be found almost anywhere. 7 Prepare your mind En lugar de pensar en el frío que sientes cuando estás afuera, concéntrate en la sensación de la temperatura real del ambiente. Por lo general hay una diferencia desoladora: no estás tan frío como crees y eso impacta en tu respuesta frente a él. Un truco mental para mantener las cosas en perspectiva es imaginar que hace más frío o recordar que hay personas que viven en lugares mucho más fríos como Antártica o Siberia sin quejarse.  8 Stop shaking Whenever you find yourself shaking, force yourself to stop. Chills are a body mechanism for generating heat when it’s cold. 9 Cold is not a threat It is an instinctive behavior to react uncomfortable to unusual conditions, but discomfort and danger are two different things. There is generally no danger in being in a cold environment, as long as the cold isn’t extreme enough to lower your core body temperature, and you don’t stay out in the cold for too long. 10 Enjoy winter activities Make this process fun. Go outside and try some outdoor winter activity. There are many options: sledding, sledding, cross country skiing, snowboarding, snowshoeing or winter hiking. Simply by doing some activity you will warm up faster in the cold and also have a fun way to spend the long winter months outside instead of being cooped up at home. The lack of sunlight causes vitamin D deficiency. According to a specialized publication of the International Archives of Medicine, the lack of vitamin D in the body could be responsible for the depressive symptoms that some people suffer during the winter. Avoid lack of energy, depressive symptoms and lack of motivation by eating foods rich in this organic substance, such as salmon, tuna, trout, cow’s milk and soy drinks and even taking dietary supplements. You can also use LED light bulbs that replace sunlight and don’t forget to exercise and do outdoor activities to connect with other people. Personally, I have noticed that each year I have increased my tolerance for cold. Until last year the coldest it could get outside hiking was about 19°F and this year I’ve been hiking at 6°F. Check our events page and participate in some of our winter activities. Let me know your opinions in the comments. See you on the Trails! References