Center News
Wellness for Every Step of Your Weight Management Journey
Achieving and maintaining a healthy weight is about much more than the number on the scale. Long-term success comes from building sustainable habits that support your nutrition, physical activity, stress management, and overall well-being. At the Tahoe Forest Wellness Center, we offer a variety of programs and services designed to meet you wherever you are on your health journey.
4-Week Metabolic Wellness Series
If you’re using a weight loss medication this comprehensive four-week program provides the education, tools, and support to help you achieve lasting results.
Led by a Registered Dietitian and a Certified Exercise Specialist/Health Coach, you’ll learn:
- How nutrition and GLP-1 medications work together to support metabolism
- Healthy eating strategies, meal planning, and symptom management
- Exercise routines that boost metabolism and help preserve muscle mass
- Body composition analysis and personalized fitness guidance
- Mindful eating techniques and sustainable habit-building
- The important roles of stress management, sleep, and long-term wellness planning
When: 4-week series happening on Wednesdays starting on September 2nd from 4 to 5 pm
Cost: $99 for the 4-week series
Location: Tahoe Forest Wellness – 10833 Donner Pass Rd, Truckee
Weigh to Go: Weight Loss Support Group
If you’re looking for ongoing accountability and encouragement, our 11-week support program provides expert coaching and the power of community. Led by Registered Dietitian Lisa Fligor, participants explore healthy eating habits, exercise patterns, and the relationship between food, weight, and overall wellness. The program includes weekly group sessions and individual check-ins with your dietitian during off weeks to help keep you on track.
When: 11-week series and 1-1 touch base with your dietitian on off weeks starting on September 23rd from 5:30 to 6:45 pm
Cost: $150 for the 11-week series
Location: Tahoe Forest Wellness – 10833 Donner Pass Rd, Truckee
Complete Wellness Support
Weight management is most successful when nutrition, movement, and self-care work together. In addition to the above programs, the Wellness Center offers:
- Individual nutrition consultations with our Registered Dietitians
- Group Reformer Pilates
- Heart to Heart, a safe, medically based community exercise class
- Yoga Therapy & Reiki
Our goal is to help you create realistic, lasting lifestyle changes that promote a lifetime of health and well-being. Whether you’re just getting started or looking for additional support, we’re here to help you build healthy habits that last.
Call the Tahoe Forest Wellness Center today to learn more and register for an upcoming program.
Rethink Healthy
Beyond Calories: How Yoga Therapy Supports Metabolic Health and Sustainable Weight Management
When most people think about weight management, they think about diet and exercise. While nutrition and physical activity are important, emerging research suggests that stress, sleep quality, nervous system regulation, and emotional well-being also play a significant role in metabolic health and body weight.
Yoga Therapy is an evidence-based, personalized approach that uses movement, breathwork, meditation, and lifestyle practices to support overall health and well-being. Unlike a traditional yoga class, Yoga Therapy is tailored to an individual’s unique needs and health goals.
Research has shown that Yoga Therapy practices may support healthy weight management by helping regulate the nervous system, reduce chronic stress, improve sleep quality, increase physical activity, and promote mindful awareness around eating behaviors. Chronic stress can elevate cortisol, a hormone associated with increased abdominal fat storage, insulin resistance, cravings, and disrupted sleep. By activating the body’s relaxation response, yoga practices may help mitigate some of these physiological effects.
Studies have also demonstrated that yoga-based interventions can improve markers of metabolic health, including blood pressure, blood sugar regulation, cholesterol levels, waist circumference, and overall quality of life. Many participants report increased body awareness, improved self-care habits, and a more sustainable relationship with food and movement.
One simple practice you can begin today is called Coherent Breathing, a gentle breathwork technique shown to support nervous system regulation and stress reduction.
Try it at home:
- Sit comfortably with your spine tall.
- Inhale gently through your nose for a count of 5.
- Exhale gently through your nose for a count of 5.
- Continue for 2–5 minutes, allowing the breath to remain smooth and effortless.
- This practice encourages balance within the autonomic nervous system, helping the body shift from “fight-or-flight” into a more restorative state where healing, digestion, recovery, and healthy metabolic function can occur.
While there is no single solution for weight management, Yoga Therapy offers a holistic, sustainable approach that addresses the whole person—not just the number on the scale. By supporting stress resilience, sleep, movement, mindfulness, and nervous system health, Yoga Therapy can be a valuable complement to medical care and healthy lifestyle changes.
If you would like to learn more about Yoga Therapy for weight management, metabolic health, stress reduction, or overall well-being, or to schedule an individual Yoga Therapy session with Brooke Haley, MA, Yoga Therapist and Reiki Master, please contact the Tahoe Forest Wellness Center at (530) 587-3769.
Written By: Brooke Haley, MA, Yoga Therapist & Reiki Master, Tahoe Forest Health System
Upcoming Health & Wellness Events
Wise Minds
Did you know your brain begins to undergo changes up to 20 years before noticeable symptoms appear? While some factors are beyond our control, there are many impactful steps we can take to support and protect our brain health!
Learn how lifestyle habits can work together to boost memory, improve focus, and lower the risk of cognitive decline. Whether you want to preserve your brain health or support someone you love, this series will give you the tools and confidence to cultivate a sharp and resilient mind.
Wise Mind Series is a FREE program featuring speakers and various topics, including nutrition, physical activity, sleep, mental health, cognitive games, and more!
August Class: Aging in Place: Geriatric Care Coordination in Action
This session explores the principles and practical strategies of geriatric care coordination that help older adults age safely and independently in their homes. With Jackie Griffin, RN BSN GCN.
When: August 5th from 4 to 5:30 pm
Cost: FREE
Location: Eskridge Conference Room Tahoe Forest Main Hospital
Tahoe Forest Cooking Club
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!
August 31st: Cooking to support your mood
Discover how food can lift your spirits and calm your mind! In this cooking class, you’ll learn to prepare nourishing recipes that support emotional balance and reduce anxiety. We’ll explore ingredients rich in omega-3s, B vitamins, and antioxidants that help boost serotonin, stabilize energy, and promote a positive mood — all while enjoying delicious, wholesome meals.
When: August 31st, 5 to 6:30 pm
Cost: $30
Location: Tahoe Forest Wellness – 10833 Donner Pass Rd, Truckee
Call Tahoe Forest Wellness to schedule your program at (530) 587-3769.
Recipe of the Month: Air-Fryer Zucchini
Ingredients:
- 2 tablespoons grated Parmesan cheese
- 1 tablespoon extra-virgin olive oil
- ½ teaspoon dried oregano
- ½ teaspoon salt
- ¼ teaspoon garlic powder
- ¼ teaspoon onion powder
- ¼ teaspoon ground pepper
- ⅛ teaspoon crushed red pepper
- 1 large (8 ounce) zucchini, sliced ¼-inch thick
- 2 teaspoons lemon juice plus wedges for garnish
Directions:
- Preheat air fryer to 400°F for 5 minutes.
- Combine Parmesan, oil, and spices in a medium bowl. Add zucchini and toss to coat.
- Working in batches, if necessary, arrange the zucchini slices in a single layer in the fryer basket. Cook, flipping once, until golden brown, 10 to 12 minutes.
- Sprinkle with 2 teaspoons lemon juice and serve with lemon wedges.
*If you don’t have an air fryer these can be done in the oven. Heat your oven to 450°F. Line a baking sheet with parchment paper. Once zucchini is coated arrange on baking sheet in a single layer. Roast in oven for 10-15 minute flipping once about half way. Enjoy!
Prep time: 20 minutes
Makes: 4 servings
Recipe source: EatingWell.com
Community Bulletin
Credible Minds – Tahoe Forest Community Health
Life can be challenging – there’s no way around it. Work or school can be stressful, relationships may face rough patches, and financial worries can weigh heavily. Resilience is the ability to recover and adapt when facing these difficulties. By learning to bounce back and move forward, you strengthen your capacity to grow and thrive. Research shows that developing resilience skills can enhance decision-making and performance under pressure. In other words, when the next challenge arises, you’ll be better prepared to manage it effectively. Building resilience can also reduce stress-related illness and boost your overall well-being. Explore the resources below to learn how you can strengthen your resilience.
Visit the Credible Minds Topics of Resilience
Truckee Recreation Center: Golden Hour
Join TFHD Community Health Department, Alyssa Villalpando and Claudia Garcia for an interactive talk on the new TFHD Community Health Resources and Programs.
When: Thursday, August 27th, 9-11 am
Where: Truckee Recreation Center, 10981 Truckee Way, Truckee
Cost: FREE
Truckee Recreation Center hosts a free weekly social event for seniors on Thursdays. All are welcome!
Find more information on Golden Hour.
