June 2025 eNewsletter

New Certified Health Coach Liz Schenk, BS, MBA

Liz Schenk, BS, MBA, is a National Board Certified Health and Wellness Coach, a Certified Personal Trainer through the American College of Sports Medicine, and a Certified Wellness Coach through the American College of Lifestyle Medicine. With over 20 years of experience in health tech and medical fitness, Liz uses evidence-based practices to guide clients toward sustainable lifestyle change.

Liz specializes in supporting middle-aged and older adults, with advanced credentials as a Certified Menopause Coaching Specialist and Brain Health Trainer. Through coaching and group programs, Liz focuses on helping individuals navigate life transitions, improve resilience, manage stress, and make meaningful health changes that support healthy aging and chronic disease prevention and management.

In addition, Liz is trained in nicotine cessation coaching and offers compassionate, practical support for those looking to quit nicotine and improve their long-term well-being.

Email [email protected] today to make an appointment with Liz!

Social Connection Through Food by Bret Sarnquist, RDN

In my family, food is love. Cooking is what we do to celebrate, share good times, and mourn. I don’t remember bringing flowers to friends that were sick or grieving, but I do remember Pyrex dishes loaded with enchiladas, aluminum pans bending under the weight of spinach lasagna, and plate after plate of my mother’s famous chocolate chip cookies. Birthday cakes and even wedding cakes were homemade and more than a bit homey.

We could all use a little more love and social connection, especially these days. Food is so much more than just fuel; sharing meals is a deeply ingrained part of what it means to be a social animal, connected to the pack, thriving or struggling together, and sharing what we have. A picture may be worth a thousand words, but a shared dish may hold a thousand stories. More importantly, it may help start a new story with new friends.

Spring is in the air, and it’s starting to feel like potluck season. Potlucks are a great way to bring together a diverse group of people – friends, family, neighbors, daycare parents, coworkers, gym partners, dog park buddies – that maximizes social and culinary interaction and minimizes the cost for all. I often extend the invite with two requests: first, bring a dish to share (if you can), and second, bring a friend.

As a nutrition professional, I get one potluck-related question all the time: “What’s a cheap, healthy, easy to prepare, and popular dish I can bring?” I wish I had a perfect response, but there are many options: no-bake cookies, vegetable sticks and hummus, jalapeño corn bread, bean salad, grilled corn on the cob, cucumber salad, berries with whipped cream, tofu and sesame slaw, or anything with guacamole (I know – not cheap). Sparkling water or non-alcoholic beer are two popular and healthier beverage options. I try to steer people away from bringing soda, chips and salsa, pretzels or snack mix, or packaged cookies or brownies unless the host specifically requests them – those are less nutritious options that tend to be over-represented.

Some people get anxious about bringing food to a potluck; others won’t show up unless they have something to contribute. While I understand the hesitation about arriving empty-handed, I also encourage people to remember potlucks are about community and connection. We’ve all been there – busy days, empty checking accounts, emotional challenges, bare pantries – but when a group meets for a potluck, there’s usually plenty of food and it’s my chance to show some love and support. I’ll take an empty-handed friend over an empty seat any day.

Inviting people over for food can feel intimidating, but keep it simple and remember the basics: we all have to eat, meals are best with others, and food is love. Love doesn’t have to be perfect, pretty, or use some trendy recipe, but it does require showing up and sharing.

Check out the Surgeon General’s “potluck handbook” Recipes for Connection.

Bret Sarnquist, MPH, RDN is one of the Wellness Dietitians with Tahoe Forest Health System. He teaches cooking and nutrition classes, group education, and is available for one-on-one nutrition consults. When he’s not at work, you might see him on his mountain bike or dangling off the cliffs of Donner Summit.

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

One out of three adults have prediabetes and 90% of them don’t know it. Tahoe Forest Community Health is proud to offer Prevent T2, which has been shown to help at-risk adults cut their risk for developing type 2 diabetes by 58%. The Prevent T2 lifestyle change program can help you lose weight, become more physically active, and reduce stress. Led by Lisa Fligor, Registered Dietitian Nutritionist.

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

When: Discovery Session June 3rd 9 am-10:15 am to learn more about program and meet instructor Lisa Fligor , RDN
Class starts June 10th 9 am-10:15 am
Cost: Program FREE with a $100 Deposit for completion
Location: Virtual

This month: Social Connection and Wellbeing with Sunee Zrno, LMFT

Did you know that your brain starts to change up to 20 years prior to any outward signs of problems? There are some things we cannot change and there are lots of things that we can!

Led by Liz Schenk, Health Coaching Specialist

When: June 4th, 4 pm-5:30 pm, First Wednesday of the Month
Cost: FREE
Location: Eskridge Conference Room, Tahoe Forest Hospital, Truckee

 June – Summer Picnic Salads

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

See all of our current classes and programs

Chimichurri is one of the great summer sauces (along with pesto, teriyaki, BBQ, and remoulade – at least in my not-so-humble opinion). This recipe is also a great way to use the greens off that bunch of farmers’ market carrots that might otherwise go to the compost bin. This is best done in a high-speed blender but a food processor works as well!

Ingredients

• 2 garlic cloves, peeled
• 1 cup (packed) fresh flat-leaf parsley
• 1/2 cup (packed) fresh cilantro
• 1/2 cup (packed) fresh carrot greens (main stem removed)
• 1/3 cup extra virgin olive oil
• 1/3 cup red wine vinegar
• 1/2 to 1 teaspoon dried crushed red pepper
• 1/4 teaspoon ground cumin
• 1/2 teaspoon kosher salt

Directions

1. Peel and smash garlic cloves before doing anything else and let sit until needed.
2. Puree all ingredients except oil in blender (or food processor) until roughly but evenly chopped. With blender on medium/high, slowly add oil until fully blended. The sauce will be a bit “loose” – oily and not totally smooth – but that’s normal for chimi.

Yield: about 1 cup
Recipe Source: Bret Sarnquist, RDN Tahoe Forest Wellness

Community Events & Programs

Medical disposal locations in Nevada County:

Medication and Inhaler Drop Boxes

• CVS – 11411 Deerfield Dr. Truckee
• Truckee Police Department – 10183 Truckee Airport Road (Medication only)
• Tahoe Forest Hospital Pharmacy – 10956 Donner Pass Road Suite 100, Truckee

Drop Off Sealed Sharps Containers

• Tahoe Forest Hospital Pharmacy – 10956 Donner Pass Road Suite 100, Truckee
• Eastern Regional Landfill –  900 Cabin Creek Road, Truckee