August 2025 eNewsletter

Fueling For Heart Health

Nutrition is not a clear-cut science, though online videos can make it seem that way. I tell my patients that foods are not inherently "good" or "bad," and I avoid labeling foods as "healthy" or "unhealthy." I strive not to demonize individual foods, for a number of reasons, and steer away using dramatic words like "toxic." That being said…

Trans fat is toxic. Trans fat is bad.

Let me back up a step before I over-do the drama and provide a little background on trans fat. It is an industrial ingredient found in ultra-processed foods. Trans fat starts as an inexpensive, low-quality liquid oil that is then chemically treated with hydrogen gas to create a solid fat often used in baking, frying, or in frostings and food coatings. It gives foods a long shelf life and a great texture, tender and flaky, like many foods made with butter.

Trans fats are most commonly found in fried foods, shortenings, margarine, cakes and cookies, pre-made frostings, fast foods, and some chips. Other common sources include some microwave popcorn, prepared frozen bread and pizza doughs, and commercial pie crusts and pastries.

What makes it so bad? The chemical treatment process turns trans fat into a powerful substance affecting our bodies at the genetic level. Trans fat increases LDL ("bad") cholesterol, decreases HDL ("good") cholesterol, and worsens chronic inflammation. Trans fat promotes atherosclerosis, or the build-up of plaques inside our blood vessels, which increases the chance of a heart attack or stroke. It also raises the risk of some cancers and increases the risk of developing type 2 diabetes.

Given the proven health risks of trans fat, why do food manufacturers use it? It's cheap, gives foods a dense and rich texture, and is very stable, so their packaged treats can sit on the shelf for years without going bad.

The good news is there are ways we can avoid most trans fats. The first step is to minimize the amount of fried foods, fast food, and low-quality baked goods you eat. An all-butter cookie from Mom? On occasion, great! A sheet cake from the bakery at the chain grocery store down the street? Probably not the best option. And, as much as I love donuts, they are both fried and made with a cheap commercially prepared dough, so definitely not a good choice.

The second step is to read the Nutrition Facts label and ingredient list. Trans fat content is listed on the Nutrition Facts label (in the total fat section under saturated fat) – look for zero grams. Food manufacturers are not required to label trans fats under half a gram per serving, however, so also check the ingredient list for the words "partially hydrogenated" or "hydrogenated." If you see those, step away from the snack cake and find another option. Can I tempt you with an apple or some carrot sticks?

Nutrition may not be simple, but one thing is pretty straightforward: avoid trans fat. It's one of the few foods I'll call "bad." Your heart (and your cardiologist) will thank you.

Bret Sarnquist MPH RDN LDN, Registered Dietitian at Tahoe Forest Wellness. Besides snacking on carrots and attempting to avoid donuts, he also loves crosswords, running long distances, and going to bed early. Tahoe Forest Wellness offers one-on-one nutrition counseling and a variety of group classes in Truckee and Incline Village.

From Chaos to Calm: Nutrition and Stress Tips for the School Year

As the back-to-school season begins and fall approaches, students and parents face a whirlwind of new schedules, responsibilities, and expectations. Within the excitement and anxiety of a new academic year, two key factors play a crucial role in student well-being and performance: nutrition and stress management. Addressing both early on can set the tone for a healthy, productive school year.

Nutrition: Fueling the brain and body

Good nutrition is essential for cognitive function, concentration, and energy. Skipping breakfast, relying on processed snacks, or consuming too much sugar can lead to fatigue, irritability, and trouble focusing, which can lead to increased stress levels. To minimize stressful mornings, prepare breakfast the night before. Some examples of quick, simple ready-to-go breakfasts include overnight oats, yogurt with fruit, egg bites, and homemade microwave breakfast burritos on whole grain tortillas. Find recipes on the Tahoe Forest Wellness website at tfhd.com/recipes

Stress: Recognizing and managing the load

Transitioning back to school can trigger stress in students of all ages. Academic pressure, social dynamics, and after-school commitments can be overwhelming. Stress can manifest physically (headaches and stomachaches), emotionally (irritability and anxiety), or behaviorally (withdrawal and poor sleep). Parents and educators should look for signs of burnout and create supportive routines. Tools like mindfulness, deep breathing, adequate sleep, and regular physical activity can help students regulate stress levels. Encouraging open conversations about emotions also fosters resilience.

Creating a balanced routine

Balancing nutrition and stress management doesn't have to be complicated. Meal prepping on weekends, sticking to consistent bedtimes, and carving out tech-free time for relaxation can all contribute to a smoother school transition. When students feel well-nourished and supported emotionally, they're more likely to thrive both in and out of the classroom.

This fall, let's aim to provide students not just with school supplies, but with healthy lifestyle habits that build a foundation for life-long success. If you or your child could benefit from nutrition or stress management support, please visit tfhd.com/wellness to find more information about services such as nutrition consultations, fitness classes, restorative resources, and more!

by Brooklyn Dreher, MS, RDN, LD, Tahoe Forest Wellness

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: Mondays, Wednesdays, and Fridays at 7 am, 8 am, 9 am, 10 am, 11 am
Tuesdays and Thursdays at 9 am and 10 am
Cost: $75 per 10 pack punch card
Location: Tahoe Forest Hospital, Cardiac Rehab Fitness Facility

August Topic: Gut Healthy Cooking

Join us for Monthly Health Supportive 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, LD will provide a fun and interactive cooking demo. You get to taste test and take home easy, healthy, and delicious recipes!

Pre-registration required.

When: Monday, August 25th, 5:00-6:30pm
Cost: $30
Location: Tahoe Forest Wellness

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!

When: Wednesdays, Starts September 10th, 5:30-6:45 pm
11-week series and 1-1 touch base with your dietitian on off weeks
Cost: $150
Location: Tahoe Forest Wellness

Participants in this worldwide program are better able to manage their symptoms and have improved quality of life by learning:

Skills to help you maintain a wellness focus and improve your quality of life

• Techniques to deal with frustration, fatigue, isolation, and poor sleep
• Strategies for maintaining and improving strength, flexibility, and endurance
• Appropriate use of medications
• Healthy eating
• Decision making and problem solving

When: Mondays, starts September 8^th 2 pm-4:30 pm
Join us for 6-weekly classes
Cost: FREE
Location: 10976 Donner Pass Road, Truckee

Call Tahoe Forest Wellness to schedule your appointment at (530) 587-3769.

See all of our current classes and programs

I have to admit, I love cheese. There's just something about the taste – the umami of an aged Parm, the tang of strong Vermont cheddar, or the rich sweet funkiness of a Cambazola – that I enjoy and is difficult to duplicate. On the other hand, I've found plenty of circumstances when cheese doesn't really add much to a recipe besides grease and cholesterol, so I've been creative at trading out the dairy in those circumstances.

One of my favorite cheese-swapped recipes is the humble quesadilla, once a cheddar-loaded staple of my diet, but now, in its vegan iteration, it's a satisfying dairy-free regular. So what's the swap, you ask? It's basically guacamole.

Ingredients:

• One large whole wheat flour tortilla
• Half a large avocado
• A pinch of salt
• A pinch of garlic powder
• A squeeze of lemon or lime juice
• Two teaspoons of nutritional yeast (the yellow cheesy-smelling stuff from the health food store)
• About ⅓ cup of beans (drained, rinsed, and shaken til mostly dry)

Directions:

1. Mash everything together into a rough paste, just enough that the nutritional yeast is blended in and the mixture is spreadable.
2. Throw your tortilla on the heat (I love grilling these, but they also work well on a gas burner, or a hot skillet), and when hot and just starting to char a bit, pull it off. Spoon out the avocado mixture over half the cooked side of the tortilla, and add the beans and any favorite toppings that will fit: roasted mushrooms, green onions, cilantro, chipotle powder or finely minced serrano pepper. I could go on, but don't overfill – it makes it awkward to fold and handle.
3. Fold the quesadilla (guacadilla?) in half, press firmly, and toss back on the grill, turning once, until hot through and starting to char in spots. Top with salsa, sour cream, more guacamole, or whatever you love, then enjoy, and save the cheese for savoring.

Recipe by Bret Sarnquist, RDN

Community Events & Programs

Community Commitment Website

At Tahoe Forest Health System, we are deeply committed to supporting an exceptionally healthy and thriving community. Guided by our strategic vision, we continue to develop and implement innovative, proactive community health initiatives that extend beyond the walls of our hospitals and clinics. As a community health system, our commitment is rooted in a profound sense of connection to the people we serve.

To this end, we are proud to introduce the Community Commitment website, where you can learn about our community health programs and initiatives, track our progress achieving key health goals on the Community Health Index, access health-related resources, and explore volunteer opportunities. To learn more click here Community Commitment Website.

Truckee Recreation Center Golden Hour

Nutrition supplements: Sorting through the science and the hype with Bret Sarnquist, RDN

When: August 28^th, 9 am – 11 am
Where: Truckee Recreation Center
Cost: Free

Truckee Recreation Center hosts a free weekly social event for seniors on Thursdays.

It seems like everyone is taking (or selling!) a nutrition supplement these days, but how do you know if you need a supplement, or if a supplement is safe and effective? Bret will dive into the world of nutrition supplements to learn how to cut through the hype and sales pitches to assess which supplements might be worth taking and which to avoid.

All are welcome!

For more information contact Community Health at [email protected].