July 2025 eNewsletter

Summertime!

We hope you’re soaking up the sunshine and making the most of the season with outdoor adventures like hiking, paddling and biking. To help you stay balanced and energized, we’re offering some fantastic programs that perfectly complement your active lifestyle!

Perhaps try our Pilates Reformer sessions—a great way to build strength and flexibility. Or join our hands-on cooking class to learn delicious, healthy recipes that fuel your summer fun.

We can’t wait to see you soon!

Five Simple Low-Cost Ways To Help Manage Diabetes by Bret Sarnquist, RDN

Diabetes is everywhere, and it’s expensive.

The price of diabetes is not just costs to our healthcare system – diabetes has a significant cost to people with the disease. Doctors’ appointments, medications, testing supplies, and missed work can be a major financial burden. Given that, here are five low- to no-cost recommendations to help improve blood sugar control.

First, exercise is good, though we all struggle for time and motivation. But what about adding a 5 minute walk to your day? Studies show a short walk within 30 minutes of eating can slow the increase in blood sugar. While 10 – 15 minutes is ideal, even 2 – 5 minutes may have a positive effect, so don’t skip the walk just because you don’t have a long block of time available.

Second, pair carbohydrates with protein. When carbohydrate-rich foods are eaten by themselves, like drinking a glass of juice, blood sugar levels rise quickly. Pair those carbs with a source of protein or fat, such as peanut butter, avocado, cheese, or an egg, and this “glycemic response” is less dramatic.

Third, try vinegar. Studies suggest drinking a vinegar “cocktail” made of a tablespoon of white vinegar mixed with a cup or two of water before meals can moderate blood sugar. Vinegar can be hard on your teeth (so sip it with a straw) and it’s not recommended for people with kidney disease, damage to their esophagus, or acid reflux. Limit servings to no more than twice a day.

Fourth, improve your sleep. Getting enough high-quality sleep can have a dramatic effect on stress hormone levels, in turn affecting appetite, metabolism, and blood sugar levels. There is a lot of information available on improving sleep hygiene, including setting a regular sleep schedule, not having caffeine after midday, minimizing evening screen time, not eating late, keeping your bedroom cool and dark, and taking a hot shower or bath about an hour before bed. Find out what works for you and stick to it!

Fifth, cut back on booze. Alcohol contains calories but minimal nutrition, and it can also reduce sleep quality, increase appetite, and affect metabolism, including altering blood sugar levels and increasing storage of body fat (especially in the liver). Alcohol can also raise the risk of certain cancers, including breast, esophagus, stomach, and colon. And alcohol is expensive! Try a seltzer, mocktail, or non-alcoholic beer instead, or just stick with plain water.

No costs, no rules, no new drugs, and nothing complicated. Give these suggestions a try as part of an overall plan for managing your diabetes – start with one small change that feels easy, then add the others as you adapt. Focus on progress over perfection and let those small changes build into big ones.

Diabetes may seem like it’s everywhere but we can work to reduce it, one step at a time.

As always, it’s important to consult with your doctor prior to starting or changing an exercise plan or making significant changes to your diet, medications, or lifestyle.

To learn more about services and programs at Tahoe Forest Wellness or to schedule an appointment with one of our Registered Dietitian Nutritionists call (530) 587-3769 or visit [email protected].

This class is for people who have Diabetes and would like nutrition education and support. For questions regarding the class please email [email protected].

• Diabetes basics
• Impact on nutrition
• Power of exercise and nutrition trends
• Diabetes medications & supplies

When: Weekly on Thursdays, 4:30 pm – 5:30 pm via Zoom
Cost: FREE
Location: Virtual

July Topic: Camp Fire 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!

When: Monday, June 23rd, 5 pm-6:30 pm
Cost: $30
Location: Tahoe Forest Wellness

Unlock your health potential with a National Board Certified Health & Wellness Coach. Tahoe Forest’s Board Certified Coaches partner with your healthcare team to provide comprehensive support with:

• Creating and sticking to nutrition & fitness goals: Whether you aim to boost your energy levels, lose weight, or improve overall health, your coach will help you develop personalized goals that align with your lifestyle and support you in achieving your wellness objectives
• Managing chronic conditions: Adopt essential behaviors & strategies to effectively manage chronic health issues & improve quality of life.
• Navigating life transitions: Gain guidance and support to improve or maintain your health during significant changes, such as menopause, welcoming a new baby, starting a new job, or transitioning into retirement.

15-minute introduction session: FREE

One-month package: $150

• 60-minute Intro Consultation & Comprehensive Wellbeing Assessment
• Three 30-minute follow-up sessions
• InBody Scan body composition analysis

60-minute Introductory Consultation: $70

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

See all of our current classes and programs

This is a rich, mildly sweet chocolate pudding that’s plant-based and easy to prepare. For the best presentation scoop it into individual bowls or ramekins immediately after making it and chill at least 2 hours. To dress it up a bit, top with a few berries, cacao nibs, or a bit of whipped cream (or your favorite whipped topping).

Ingredients

• ½ cup unsweetened unflavored plant-based milk
• ¼ cup maple syrup or agave syrup
• ¼ cup unsweetened cocoa powder (use a high quality baking cocoa* – it’s worth the extra $$)
• 1 teaspoon vanilla paste (extract works as well, but the paste has better flavor)
• ¾ teaspoon ground cinnamon
• ¼ teaspoon cayenne (or less, to taste)
• Small pinch of salt
• Small pinch of nutmeg
• 2 ripe medium avocados

Remove the pit of the avocados and scoop the flesh into the blender. Add the rest of the ingredients and blend very well, scraping down the sides of the blender with a rubber spatula as needed, until very smooth. The texture should be slightly thinner than f it’s very thick you may need an additional tablespoon or two of the milk. Portion into individual cups or a large bowl, depending on how you want to serve it, and chill (covered with a bag or plastic wrap) for at least 2 – 4 hours (or overnight).

* Splurge on a very good cocoa powder for this – you’re not using much and the flavor will be much better! Recommended brands that are widely available include Guittard, Callebaut, Scharffen Berger, and Valrhona. Either natural or Dutch (black) cocoa will work with this recipe.

Recipe Source: Bret Sarnquist, RDN Tahoe Forest Wellness

Community Events & Programs

Truckee Recreation Center Golden Hour

When: July 31st, 9 am – 11 am
Where: Truckee Recreation Center
Cost: Free

Truckee Recreation Center hosts a free weekly social event for seniors on Thursdays from 9 am to 11 am

Join Tahoe Forest Wound Care Nurse Katie Dawson on July 31 for a talk on Moist Wound Healing for Seniors. Whether you’re managing wounds at home or are curious about available resources, this session will give you the knowledge to better understand and care for your skin. The talk will cover the history of wound healing methods, the science behind moisture-based care, and local resources available to support seniors in wound management.

All are welcome! For more details, visit the Golden Meet & Greet website.

Interested in giving a talk at Golden Hour? Reach out to Community Health at [email protected].