May 2025 eNewsletter

New Wellness Dietitian Bret Sarnquist

Bret Sarnquist is the newest member of our Wellness team. He is a Registered Dietitian with a Masters in Public Health from UNR and a professional background split between in-patient clinical nutrition, diabetes-focused public health work, and sports nutrition consulting. When he’s not in the office he enjoys long trail runs, riding one of his many bicycles, rock climbing, cooking, and Sunday morning “coffee and crosswords” with his partner.

Welcome, Bret!

May Walking Challenge May 1-31, 2025

Join the entire community for a 4-week virtual walk along the Pacific Crest Trail.

All participants who average at least 10,000 steps per day will be entered into a raffle to win one of three gift cards to a local vendor outdoor gear store.

• Sign up at: Tahoe Worx Wellness Portal
• Don’t have a Wellworks account? Create Wellworks account
  • TFHD Employees: Company ID 11727
  • Community Members: Company 11890
• Click on “Challenges” under Wellbeing Desktop and select “Activate” under the May Walking Challenge

Questions? Email [email protected].

The Silent Struggle: Caregiver Stress and the Need for Support

By Elizabeth Schenk, BS, MBA, NBC-HWC

Caring for a loved one with a chronic illness can be one of the most compassionate roles a person takes on. However, for many caregivers, this commitment comes with an often invisible toll: stress that affects their health, well-being, and quality of life.

A growing concern

Caregiver stress is a widespread but often under-recognized issue. It can show up as chronic fatigue, anxiety, depression, or physical symptoms like headaches, high blood pressure, and a weakened immune system. Over time, these effects may lead to burnout—a state of emotional and physical exhaustion that compromises both the caregiver and the care recipient.

Many caregivers also experience guilt or isolation, especially when their own needs are put on the back burner for long periods. “People don’t always see the wear and tear on caregivers”, says program facilitator Jackie Griffin, RN. “But it’s real, and it deserves attention.”

Why support matters

While caregiving is rewarding, it’s not sustainable without support. Experts say caregivers benefit significantly from resources that address both emotional and practical challenges.

Emotional support can come in the form of peer groups or mental health counseling, while practical support might include training in stress management, time management, and self-care. When caregivers receive this kind of assistance, their overall health improves, and their ability to care for others strengthens.

Caregiver tips for staying resilient

To support your well-being while caring for others, consider these tips:

• Ask for help early and often – Don’t wait until you’re burned out. Reach out to family, friends, or professional services for assistance.
• Prioritize self-care – Schedule time for activities that recharge you: walking, reading, connecting with friends, or simply resting.
• Stay connected – Join a caregiver support group, either in person or online, to share experiences and reduce feelings of isolation.
• Learn about the condition – Understanding what your loved one is going through can help you manage their care with more confidence.
• Set realistic expectations – You can’t do it all, and that’s okay. Be kind to yourself and celebrate small wins.
• Use respite services – Temporary relief from caregiving responsibilities can help you recharge and avoid burnout.
• Focus on communication – Practice open, honest communication with your loved one and healthcare providers to reduce misunderstandings and stress.
• Know your limits – Pay attention to signs of stress and overwhelm. Your health matters just as much as your loved one’s.

Programs like Building Better Caregivers®, an evidence-based six-week workshop, are designed to do just that—offering skills, strategies, and peer connection to help caregivers manage stress, navigate difficult emotions, and prioritize their own health. Such programs can be a turning point for caregivers who are feeling stretched thin.

The next Building Better Caregivers® session, facilitated by Jackie Griffin, RN, and Elizabeth Schenk, NBC-HWC, begins on Thursday, May 15, at 3 pm. Sessions are held virtually, allowing caregivers to participate from the comfort of their homes.

To register or learn more, call Tahoe Forest Wellness at (530) 587-3769.

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 Brooklyn Dreher, RDN

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: Tuesdays, 5:15 pm-6:30 pm; Program starts May 6th
Cost: Program FREE with a $100 deposit for completion
Location: Eskridge Conference Room, Tahoe Forest Hospital, Truckee

This month: Justine Nelson, Harnessing Mindfulness for Stress Reduction and Brain Health

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: May 7th, 4 pm-5:30 pm
Cost: FREE
Location: Eskridge Conference Room, Tahoe Forest Hospital, Truckee

An evidence-based program developed by the Self Management Resource Center. Join us for 6 weekly classes and learn:

• Skills to support stress reduction for caregiver and the care partner
• Self-care methods to improve caregiver’s health
• How to handle difficult emotions
• Managing troublesome care partner behaviors
• Planning for the future
• Information about resources
• Ways to improve communication skills

When: Thursdays, May 15th, 3 pm-5:30 pm
Cost: FREE
Location: Virtual

Come share in a safe and supportive setting and learn ways to ease the stress of caregiving, as well as strategies and skills to solve problems. Learn how to maintain your own health while providing the best care for a loved one.

Facilitated by Liz Schenk, Certified Health Coach

When: Third Friday of every month from 11 am-12:30 pm
Cost: FREE
Location: Tahoe Forest Wellness

See all of our current classes and programs

Ingredients

• 4 medium-to-large cloves garlic, pressed or minced
• ¼ cup lemon juice
• ½ cup tahini
• ½ teaspoon fine sea salt
• Pinch of ground cumin
• About 6 tablespoons cold tap water

Directions

1. In a medium bowl, combine the garlic and lemon juice. Let the mixture rest for 10 minutes, to give the garlic time to infuse the lemon juice with flavor.
2. Pour the mixture through a fine-mesh sieve into another medium bowl. Press the garlic solids with a spatula to extract as much liquid as possible. Discard the garlic.
3. Add the tahini, salt and cumin to the bowl. Whisk until the mixture is thoroughly blended. Add water 2 tablespoons at a time, whisking after each addition until smooth. (It may seize up, don’t worry.) After about 6 tablespoons, you will have a perfectly creamy and smooth, light-colored tahini sauce.
4. If desired, thin with additional water for a more drizzly sauce. Adjust if necessary—if you’d like more tang, add more lemon, or for more overall flavor, add another pinch of salt. Your tahini sauce is ready to serve!
5. Keep in the refrigerator for 5-7 days. It also freezes well. Serve over veggies, use as a salad dressing or topping for a grain bowl.

Makes 1- 1 ¼ cups sauce. Prep Time: 20 minutes

Recipe Source: Cookie + Kate

Community Events & Programs

Back to School Vaccine Clinic

• For uninsured and Medi-Cal insured children only ages 4+
• DTaP/Tdap, Polio, Hep B, MMR, Varicella, HPV and Meningococcal
• Wednesday May 21, 3 – 6 pm
• Sierra Community House

6th Annual Hike for Hope – Suicide Prevention in Truckee

• Sunday June 22, 2025
• Donner Memorial State Park
• Join a team, Sponsor, Donate. Visit HIKEFORHOPE.NET