June 2026 eNewsletter

Stay energized all season long with expert tips on hydration, smart nutrition, and the vibrant power of summer produce.

Join our hands-on cooking class and discover delicious ways to turn fresh, seasonal ingredients into feel-good meals that fuel your body and brighten your days.

Looking for more personalized support? Meet one-on-one with a Registered Dietitian Nutritionist who will work with you to enhance your energy, health, and nutrition skills. Your session includes a comprehensive review of your health goals, medical history, lifestyle, and activity patterns to create a plan tailored specifically to your needs.

Our team can help address a wide range of concerns, including cholesterol, blood pressure, diabetes and pre-diabetes, sports nutrition, vegetarian eating, digestive health, food allergies and sensitivities, weight management, child and family nutrition, eating disorders, inflammation, and low energy.

Pricing:

• Initial 60-minute consultation: $110
• Special package: $210 (includes initial consultation plus two 30-minute follow-up sessions)

Take the next step toward feeling your best this season—we’re here to support you every step of the way. Call the Wellness team today to book your consultation (530) 587-3769.

By Bret Sarnquist RDN, Wellness Dietitian, Tahoe Forest Health System

I have a bit of an addictive personality. My relationship with alcohol is a careful one, tinged by family history, and I’ve always had a gambler’s urge, willing to keep risking for the chance of reward, be it at the thrift store, on my skis, or even rock hounding.

That might explain my fascination with Community Supported Agriculture (CSA) programs, or perhaps I just love farm-fresh produce, clods of dirt and aphids and blemishes and all. Like most things in life, it’s probably a little of both.

The CSA model evolved to support small farms. In return for an advance investment, usually mid-winter, farmers provide a weekly box of mixed produce the following summer. Farmers get consistent funding at a critical time (before the growing season) and we get a variety of produce picked at its peak, gambling we’ll get (mostly) things we like.

One common situation with CSAs is ending up with a lot of a single unusual vegetable. Four bunches of tatsoi? Three pounds of acorn squash? A bag of Jerusalem artichokes? Good luck. When I hit the jackpot and get bell peppers and sweet corn and tomatoes, life is easy. In the shoulder seasons, it’s time to get creative. I usually take one of three strategies with excess produce: puree and freeze, ask the internet, or peel and cook.

The first strategy, puree and freeze, is best for herbs and produce you can juice, like citrus or beets. Have three bunches of basil? Mix with a bit of olive oil and puree, then pour into ice cube trays and freeze. Pull out a cube when you want to make a pesto or add flavor to pasta or stir fry. Ditto for cilantro or parsley. Try the same process for juicing – freeze the juice in an ice cube tray and then add a beet juice cube to a smoothie or a lime juice cube to a soup. A lemon ice cube in water is the start of an excellent mid-summer refresher.

The second strategy, ask the internet, is just what it sounds like: ask your favorite forum or search engine “What can I do with _____?” I never would have discovered shakshuka, turnip-apple mash, groundnut stew, massaged kale salad, or carrot greens chimichurri without the wonderful, weird wilderness of the world-wide web.

The final strategy, peel and cook, is about the extra bits, usually stems, that often go to waste. Don’t compost those broccoli stems, kale stems, or asparagus ends – peel (if needed, like broccoli stems), then slice finely and cook well, sauteing or stir frying with other sturdy ingredients like onions. Broccoli stems are actually delicious raw; once peeled, the stems are mild and crunchy. And save those beet greens and stems! Well rinsed, thinly sliced, and gently cooked, they provide a flavorful and heart-healthy nutrient boost.

So: if life hands you rutabaga, be prepared (hint: a big sharp knife and lots of butter). Support your local farmers’ market this summer and embrace the slot machine thrill of each mystery box, confident you can make something to savor with whatever you’ve won that week.

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!

June 3rd topic – Memory, mood & vitality: Supporting the brain with acupuncture & herbs

In this talk, Dr. Elena Roemer, Doctor of Acupuncture and Chinese Medicine, explores how Traditional Chinese Medicine and integrative approaches can support cognitive health as we age. She will discuss how acupuncture and herbal medicine may support mental clarity, emotional balance, and overall vitality. She will also explore how factors like circulation, inflammation, stress, and sleep influence brain function. This talk is ideal for anyone curious about an alternative and integrative perspective on brain health and longevity.

When: June 3rd, 4 to 5:30 pm
Cost: FREE
Location: Eskridge Conference Room Tahoe Forest Main Hospital

Navigating menopause can feel overwhelming, but you don’t have to do it alone. Tahoe Forest Wellness’s Menopause FREE Support Group is a safe space where women can share experiences, ask questions, and support each other. Whether you’re dealing with physical symptoms or the emotional changes of mid-life or want to better understand the journey, this group offers a compassionate community. Open to women at all stages of menopause—whether you’re in perimenopause or post-menopausal—you’ll leave feeling empowered and connected.

Pre-Registration required call (530) 587-3769

When: June 17th from 5:15 to 6:15 pm
Cost: FREE
Location: ZOOM

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!

June 29th – Cooking to support digestive health: Support your gut and feel your best!

In this class, you’ll learn how to prepare simple, delicious recipes that promote healthy digestion. We’ll focus on fiber-rich foods, probiotics, and soothing ingredients that help keep your digestive system balanced and happy.

When: June 29th, 5 to 6:30 pm
Cost: $30.00
Location: Tahoe Forest Wellness – 10833 Donner Pass Rd, Truckee

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

Ingredients:

• 3 pounds ripe tomatoes, peeled, seeded and chopped (about 6 cups)
• 1 cup chopped red onion
• 1 large red sweet pepper, seed and chopped
• 1 tablespoon chopped garlic
• 2 teaspoons chopped, seeded jalapeño, or to taste
• 6 tablespoons fresh herb (either coriander, dill, chervil, parsley or basil work); coarsely chop
• ¼ cup olive oil
• 3 tablespoons red wine vinegar
• 3 tablespoons fresh lime or lemon juice
• salt and freshly ground black pepper to taste
• 1 ½ cups peeled seeded and cubed cucumbers

Directions:

1. Blanch tomatoes in large pot of boiling water for 30 seconds. Drain in a colander. Cool under cold running water.
2. Peel tomatoes. Halve tomatoes crosswise. Working over small bowl, squeeze gently to extract seeds. Discard seeds. (If tomatoes are not flavorful, use either plum tomatoes or good quality canned tomatoes. Italian canned tomatoes are usually flavorful.)
3. Combine all ingredients except 2 tablespoons of the herbs in the bowl of a food processor. Pulse to a coarse texture. Transfer to a bowl and taste.
4. Sprinkle remaining herbs over each serving.

Variations:

• Shredded crabmeat (added either as part of the puree or stirred in before serving)
• Cooked shrimp, added before serving
• Blanched almonds, added before pureeing
• Cubes of avocado, added before serving
• A fresh mint garnish
• 2 tablespoons of sherry, added before serving
• For a slight smoky flavor, char the sweet red pepper over a gas flame. Remove blackened skin and add before pureeing

Makes: 4-6 servings
Preparation time: 20 minutes
Source: npr.org

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 Tahoe Forest Foundation Executive Director Karli Bunnell for an engaging and lively conversation as the Foundation shares more about the impactful work happening in our community and how funds are being used to support these efforts.

When: Thursday, June 25th, 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.