Create a plan, find support, feel great!
At Tahoe Forest Wellness, our Nutrition Services help you achieve better health with personalized guidance from Registered Dietitian Nutritionists. We address concerns like diabetes, heart health, digestion, food sensitivities, weight management, and more—tailoring plans to fit your lifestyle and wellness goals.
Heart disease is the number one killer of both men and women in the US. Join us for an interactive and informative workshop to learn tips and tricks to keep your heart as healthy and strong as possible.
This class is for you if:
- Have a family history of heart disease
- Cholesterol has been slowly increasing
- Experience high blood pressure
- Confused about what your lab values mean
- Tired of navigating all the advice on the internet
- Curious about the latest in heart health research
Join our Cardiac Rehab Dietitian, Lisa Fligor, MS, RDN, as we break it all down for you in simple, easy-to-follow terms. We will discuss a variety of topics including healthy fats, exercise recommendations, sodium intake, sleep needs and stress management techniques. Leave with clarity and direction regarding lifestyle habits that will improve your heart health and leave you feeling confident on how to take control of your health.
We recommend (but don’t require) you to bring a recent (in the past 6 months) lipid panel to class with you. Talk to your primary care provider or visit Community Health Labs for affordable lab work.
Tahoe Forest Wellness
10833 Donner Pass Road, Suite 102
Truckee, CA 96161
Cost: $25 – includes one additional family member
An evidence-based program developed by Stanford University School of Medicine. The American Diabetes Association identifies this program as meeting the Diabetes Support Initiative criteria for support programming. Participants in this program are better able to manage their symptoms and report improved health and quality of life.
Join us at our next workshop series (6 FREE weekly 2.5 hour workshops) to learn:
- Common symptoms of diabetes
- Healthy eating at home and on the road
- Exercise tips for strength, flexibility, and endurance
- Managing Diabetes medications
- Set weekly personal goals and experience in-person accountability
- Brainstorm solutions to every day struggles with a group of individuals also living with diabetes
- Learn decision-making strategies
- Practice mindfulness tools to manage symptoms
We want to help you manage your diabetes!
What is the InBody Test? What does your weight really represent? When you step on a scale, you can’t see how much muscle, fat, or water you have- all you see is a number with no context.
Go beyond the scale with the InBody Test, a non-invasive, quick, and accurate body composition analysis that provides a detailed breakdown of your weight in terms of muscle, fat, and water. Your comprehensive test also
comes with a 15 minutes consultation with a registered dietitian.
Get results you can trust so you can reach your health and fitness goals with precision and actionable objectives!
$25 for an initial test, includes a 15-minute consultation!
Preparatory steps
DO: It is recommended you maintain your normal routines the day before testing, including fluid intake. Since fluid levels are measured we recommend you use the restroom immediately before the test. You will need to remove shoe and socks for the test.
DON’T: Eat a large meal or participate in heavy exercise for at least 3 hours before the test. It is recommended not to consume alcohol or excess caffeine for at least 24 hours before the test.
If one or more of the following apply, you are not eligible for the test:
- Prosthetic limbs
- Artificial Electrical Implants (pacemaker or defibrillator)
- Currently Pregnant
- Currently Menstruating
Call (530) 587-3769 to schedule your InBody test today!
Join us on a 4-week series designed to optimize your health and support your weight loss goals while using weight loss medication. Led by a registered dietitian (RD) and a certified exercise specialist/health coach, this comprehensive program combines the science of nutrition, exercise, stress management, and mindful eating to help you achieve sustainable results and feel your best.
Over the course of the 4 weeks, you will learn how to integrate healthy lifestyle habits into your daily routine, supported by expert guidance and a community of individuals with similar goals.
Foundations of Nutrition
- Introduction to weight loss medication and how it works with your metabolism
- The role of nutrition in metabolic health: What to eat and why
- Creating a sustainable, enjoyable eating routine
- Strategies to overcome common challenges and symptom management specific to GLP-1 use.
Exercise
- Exercise strategies to boost metabolism: Types of workouts that complement weight loss medication
- Creating a fitness routine that works for you: Whether you’re a beginner or more experienced
- Discuss strategies to maintain muscle mass along with an individualized body composition analysis.
Nutrition Beyond the Basics
- Practical tips for healthy meal planning and meal prep
- Balancing macronutrients: Protein, carbs, and fats for optimal metabolism
- Understanding supplements and their role in your health
- Principles of mindful eating: How to listen to your body’s hunger and fullness cues
Building Sustainable Habits & Long-Term Success
- Explore how stress, sleep and other habits impact health
- Creating a plan for continued success beyond the class
- Developing long-term healthy habits that support both your physical and mental health
$99 for each 4-week series.
Enhance your energy, health, and nutritional skills.
A Registered Dietitian Nutritionist will review your health goals and any medical conditions, to personalize a plan based on your needs, health concerns, activity patterns, and lifestyle. Our professional team can address various concerns, including: cholesterol, blood pressure, diabetes and pre-diabetes, sports nutrition, vegetarian eating, intestinal issues, food allergies and sensitivities, weight loss, child and family health, eating disorders, inflammation, low energy, and more.
- Initial 60 minute consultation: $110, or $210 for initial consult and two 30 minute follow ups
- 30 minute follow-up consultations: $55 each or $150 for a three-visit package
- 45 minute follow-up specialty/pediatric consultations: $85 each or $400 for a five-visit package
Registered Dietitians
- Lisa Fligor, Registered Dietitian Nutritionist, MS
- Brooklyn Dreher, Registered Dietitian Nutritionist, MS, LD
- Bret Sarnquist MPH, RDN, LDN Registered Dietitian
1 out of 3 American adults has prediabetes. If you have prediabetes, you can make changes now to improve your health and PREVENT type 2 diabetes.
The Prevent T2 lifestyle change program can help you lose weight, become more physically active, and reduce stress.
With Prevent T2, you get:
- A proven program to prevent or delay type 2 diabetes
- A CDC-approved curriculum and trained lifestyle coach
- A year-long program with weekly meetings for the first 6 months, then once or twice a month for the second 6 months
- Support from others like you as you learn new skills
Join the Prevent T2 program so you can keep doing the things you love.
Register for a free Discovery class here!
This program is supported by Community Health. Program is covered by most health insurance, including Medicare and Medi-Cal.
Join us for monthly healthy cooking demos.
Get out of your cooking rut and come get INSPIRED at our monthly Health Supportive Cooking Club! Each month, our Registered Dietitian Lisa Fligor, MS, RDN, will provide a fun and interactive cooking demo. You get to taste test and take home easy, healthy, and delicious recipes!
Cost: $30/class
Classes will take place at the Tahoe Forest Wellness classroom located at 10833 Donner Pass Road, Suite 102, Truckee, CA 96161.
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. Led by Lisa Fligor, our Registered Dietitian, we will take a deep dive into:
- Eating habits
- Exercise patterns
- Our relationship to food and weight
People are more successful at making healthy lifestyle changes with support. Call today to join our group to get expert coaching, peer support from like-minded individuals, and accountability that will make a difference!
11-week series and 1-1 touch base with your dietitian on off weeks
Cost: $150
Do you want to raise kids who have a healthy relationship with food and avoid the power struggles around mealtimes? Lisa Fligor, Wellness Dietitian at Tahoe Forest Health System, shares insights on a key concept: food neutrality.
In this video, Lisa explains why labeling foods as “good” or “bad” can lead children to associate their self-worth with their food choices. Kids are concrete thinkers, so labeling a cupcake as “bad” may lead them to question their own value when they enjoy it. By staying neutral, parents can foster a positive food environment, reducing the risk of picky eating, secretive eating, and even disordered eating habits.
Sessions held weekly via Zoom. English and Spanish language program.
Week 1: Diabetes Basics
- What is Diabetes
- Why check and track my glucose? What is my target?
- What is low blood sugar and how to treat (rule of 15)
- Glucose Finger stick vs A1c lab vs Continuous Glucose Monitor
Discuss with your provider:
Prescription for monitoring supplies. Current vs goal A1c.
Week 2: Impact of Nutrition
- Carbohydrates: what foods contain them how much to consume
- Label reading/grocery shopping
- Benefit of fiber
- Importance of adequate protein
- Eating at restaurants and snacking
- Weight management
Discuss with your provider:
Pre vs 2 hrs post-meal glucose observations. Referral to Wellness for information on TFH Cooking Club program
Week 3: Power of Exercise and Nutrition Trends
- How exercise influences blood sugars
- Kinds of exercise to include. How much/how long.
- Foot care
- Stress/anxiety/mental health
- Pros and cons of nutrition trends
Discuss with your provider:
Referral to Wellness for Cardiac Rehab and/or Physical Therapy if appropriate
Week 4: Diabetes Medications & Supplies
- How different classes of medications work
- Things to know about your diet around taking DM medications
- Metformin with food to reduce GI
- Sulphonylurea with food/risk for lows
- Adequate hydration on SGLT-2, HOLD if acutely ill. Renal and cardiac benefit
- Insulin types, storage, site rotation
- Deep dive on preventing malnutrition if on GLP-1
- Adequate protein
- Monitoring anemia, fiber, hydration
- Sick days
Discuss with your provider:
Your DM medication mix and need for refills. Another DM medication you think may be of benefit to you, is it appropriate/covered by your insurance
Extra Week
Months with 5th Thursdays, an “extra” session may be created based on participant interests/questions • Complications of uncontrolled DM, Routine appointments: feet, eyes, dental, shots
Semana 1: Información básica sobre la diabetes
• ¿Qué es la diabetes?
• ¿Por qué debo controlar y llevar un registro de la glucosa? ¿Cuál es mi objetivo?
• ¿Qué es el nivel bajo de azúcar en la sangre y cómo tratarlo? (regla del 15)
• La punción en el dedo para medir la glucosa frente a la prueba de A1c de laboratorio y frente al monitoreo continuo de glucosa
Hable con su proveedor: Prescripción de suministros para monitoreo. A1c actual frente al objetivo.
Semana 2: Impacto de la nutrición
• Carbohidratos: qué comidas contienen carbohidratos y cuánto consumir
• Lectura de las etiquetas/compras en el supermercado
• Beneficios de la fibra
• Importancia de consumir una cantidad suficiente de proteínas
• Qué comer en
Hable con su proveedor: observaciones de la glucosa antes de comer y 2 horas después de comer. Remisión al área de Bienestar para recibir información sobre el programa TFH Cooking Club.
Semana 3: El poder del ejercicio y las tendencias de nutrición
• Cómo influye el ejercicio en los niveles de azúcar en la sangre
• Tipos de ejercicio que se deben incluir. Cantidad/tiempo
• Cuidado de los pies
• Estrés/ansiedad/salud mental
• Ventajas y desventajas de las tendencias de nutrición
Hable con su proveedor: Remisión al área de Bienestar para los programas de estilo de vida, fitness y nutrición.
Semana 4: Medicamentos y suministros para la diabetes
• Cómo funcionan los distintos tipos de medicamentos
• Cosas que debe saber sobre la dieta que debe llevar si toma medicamentos para la DM
– Metformin con comida para reducir los síntomas GI
– Sulfonylureas con comida/riesgo de bajo nivel de azúcar
– Hidratación adecuada si usa SGLT-2, SUSPENDER en caso de enfermedad aguda. Beneficio para los riñones y el corazón
– Tipos de insulina, almacenamiento, rotación del lugar
• Análisis profundo sobre la prevención de la desnutrición si usa GLP-1
– Cantidad adecuada de proteínas
– Control de anemia, fibras, hidratación
• Días de enfermedad
Hable con su proveedor: combinación de medicamentos para la DM y necesidad de resurtidos. Otro medicamento para la DM que usted piense que podría ser beneficioso, si es adecuado/si lo cubre su seguro.
Semana Adicional
En los meses que tienen 5 jueves, es posible que haya una sesión adicional crearse en función de los intereses/preguntas de los participantes.
Pre-Registration Required for Virtual Diabetes Education class | Se Requiere Preinscripción
