November 2026 eNewsletter

As the days get shorter and temperatures drop, it can be tempting to spend more time indoors and less time moving. But staying active during the winter months is an important part of maintaining your health and well-being. Regular physical activity can help boost energy, support heart health, maintain strength and balance, improve flexibility, and lift your mood during the colder, darker months. Making movement part of your routine can also help you stay strong and feel your best throughout the season.

Keep moving this fall and winter with group exercise classes!

Heart to Heart Group Exercise is a safe, effective, and fun, medically based 60-minute class featuring cardio, strength training, balance, and stretching. Designed to support overall fitness and well-being, the class welcomes all ages and fitness levels. No referral or diagnosis is required.

Looking for a way to improve overall balance, core stability, and muscle activation? Core Stabilization & Balance Training Classes offer a fun, small-group setting with one of Tahoe Forest Physical Therapists.

Whether you’re maintaining your current routine or looking for a fresh start, our group classes offer a welcoming way to stay active, connect with others, and prioritize your health all season long.

To learn more and pre-register, call Tahoe Forest Wellness at (530) 587-3769 or visit the fitness page.

Stay strong. Stay active. Feel great all season long!

For years, we were told that a glass of red wine was good for the heart. The idea became so familiar that “a glass of wine a day” was almost synonymous with healthy living.

More recent, high-quality studies show that alcohol does not improve heart health. American Heart Association (AHA) now states that alcohol consumption can have a negative impact on heart health like increased blood pressure and increased risk for heart arrythmias. While binge drinking – consuming more than two drinks a day — consistently raises the risk of heart failure, heart disease, strokes, and weakened heart muscle. The AHA does not recommend drinking wine or any other alcohol to improve heart health.

So, does that mean happy hour has to go away? Absolutely not. Let’s just take the alcohol out of it. As it turns out, happy hour brings other benefits to our heart health.

What makes happy hour heart healthy?

1. Time to downshift and decompress

Taking time at the end of the day to pause can help us transition from work and responsibilities into relaxation. Chronic stress can contribute to unhealthy behaviors and may contribute to high blood pressure and cardiovascular risk.

Turn off the laptop. Put away the phone. Take a breath. Your happy hour can be a daily reminder that you don’t have to be productive every minute of the day.

2. Connect with your people

In a world where digital communication often takes priority over face-to-face connection, setting aside time to gather with other people may be more important than ever. Research shows that social connection can help people live longer and healthier lives.

Invite a neighbor over. Meet a friend for a walk. Gather your coworkers after a shift. Connection matters.

3. Eat the rainbow

You don’t need wine to get beneficial plant compounds. Enjoy berries, grapes, colorful vegetables, nuts, seeds that are all rich in phytochemicals. These foods help our body heal and repair, essential for lifelong heart health.

So add a snack plate. Think Mediterranean rather than chips and dip. Include hummus and vegetables, whole-grain pita, olives, nuts, berries, avocado or salmon.

4. Festive non-alcoholic drink

You’ll still have something festive in your hand—without the alcohol. Cutting out the alcohol can improve sleep, support better hydration and liver health – all contributing to overall heart health. Try sparkling water with citrus or berries, iced herbal tea, a low-sugar mocktail or an alcohol-free beer or wine.

So, plan the happy hour. Invite the neighbors over. Get together with coworkers after your shift. Make a heart-healthy snack platter. Laugh. Talk. Unwind. Connect.

Because maybe the healthiest part of happy hour was never what was in the glass.

And yes, cheers to your heart health!

By Lisa Fligor, MS, RDN, Tahoe Forest Health System

References:

1. American Heart Association. Alcohol Use and Cardiovascular Disease: Top Things to Know. 2025. www.heart.org
2. “Alcohol Use and Cardiovascular Disease: A Scientific Statement From the American Heart Association” PMID: 40485439
3. “Association of Social Isolation and Loneliness With Incident Heart Failure in a Population-Based Cohort Study.” PMID: 36737310
4. “Primary Prevention of Cardiovascular Disease with a Mediterranean Diet Supplemented with Extra-Virgin Olive Oil or Nuts” PMID 29897866

Caring for a loved one can be rewarding, but it can also bring unique challenges. Caring Well is designed for family members, friends, and others who care for a loved one who is living with a chronic illness or navigating a health condition. Through guided discussions, practical tools, and connection with others, participants will learn ways to navigate the demands of caregiving, respond to stress, and find opportunities to care for themselves along the way.

When: Monday’s starting on November 2nd through December 7th from 1 to 2:30 pm
Cost: FREE
Location: 11230 Donner Pass Road, Truckee

For patients trying to improve their overall balance, core stability, and muscle activation.

• Strength training in a small group environment
• Return to sports or activities of daily living
• Balance training with a focus on proper muscle activation
• Exercises will compliment goals established with your Physical Therapist

Offered at three locations:

When: Starting November 4th to November 25th from 12:30 to 1:30 pm
Cost: $90 for 4-week courses
Location: Incline Village Community Hospital, 333 Village Blvd, #201

When: Starting November 6th to November 20th from 12 to 1 pm
Cost: $67.50 for 3-week courses
Location: Tahoe City PT, 905 N Lake Blvd

When: Starting November 7th to November 28th from 12 to 1 pm
Cost: $90 for 4-week courses
Location: Tahoe Forest Therapy Service – Truckee, 10710 Donner Pass Rd

Call Tahoe Forest Wellness at (530) 587-3769 to determine if you qualify to participate in these classes.

Wise Mind Series is a FREE program featuring speakers and various topics, including nutrition, physical activity, sleep, mental health, cognitive games, and more!

November class: A stress reset for the holidays

Practical strategies for managing stress, eating mindfully and maintaining wellbeing during the busy holiday season with Rachel Durben, RYT

When: November 4th from 4:00PM to 5:30PM
Cost: FREE
Location: Eskridge Conference Room, Tahoe Forest Main Hospital

Take a pause, reconnect with yourself, and find connection through movement. Join us for Community Yoga at Tahoe Forest Wellness Center for a welcoming, all-levels practice designed to bring our community together.

When: November 16th from 5:45 to 6:45 pm
Cost: $5
Location: 11230 Donner Pass Road, Truckee

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!

November class: High-altitude cooking, baking and exchange

Baking cookies at high altitude can be tricky — but we’ve got you covered! Join this fun, interactive demo to learn expert tips and tricks for perfect cookies every time, from adjusting ingredients to mastering baking times. After the demo, share your creations (or sample others’) in a festive cookie exchange with fellow participants. Bring your favorite batch (with recipes) to swap and enjoy a sweet celebration of baking success!

When: November 30th from 5 to 6:30 pm
Cost: $30
Location: Tahoe Forest Wellness – Truckee

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

Ingredients:

• 1/3 cup pear juice or pear nectar (recommend RW Knudsen Pear Juice)
• 2 tablespoons fresh lemon juice
• 1/2 teaspoon maple syrup
• 1-2 drops vanilla extract
• Dash of ground cinnamon
• Dash of cayenne pepper (optional: only if you like heat!)
• 1 cup NA lite ginger beer or sparkling water
• Optional garnish: fresh thyme twig or lemon slice

Directions:

1. Add pear juice, lemon juice, maple syrup, cinnamon and vanilla extract to small pitcher or large jar with lid. Stir or shake until well combined.
2. Fill cup ½ with ice. Pour mixture over ice, top with NA ginger beer or sparkling water. Top with garish as desired.
3. Make it spicy! Add a dash of cayenne pepper and reduce the maple syrup to ½ teaspoon for an extra bold flavor.

Prep time: 3 minutes. Makes 1 drink.

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