September 2025 eNewsletter

Metabolic Wellness

A new 4-week series designed to optimize your health and support your weight loss goals while using weight loss medication. Starts October 8th!

Led by a registered dietitian (RD) and a certified exercise specialist/health coach, this comprehensive program combines the science of nutrition, exercise, stress management, and mindful eating to help you achieve sustainable results and feel your best.

Over the course of the 4 weeks, you will learn how to integrate healthy lifestyle habits into your daily routine, supported by expert guidance and a community of individuals with similar goals.

Foundations of nutrition

• Introduction to weight loss medication and how it works with your metabolism
• The role of nutrition in metabolic health: What to eat and why
• Creating a sustainable, enjoyable eating routine
• Strategies to overcome common challenges and symptom management specific to GLP-1 use

Exercise

• Exercise strategies to boost metabolism: Types of workouts that complement weight loss medication

Nutrition beyond the basics

• Practical tips for healthy meal planning and meal prep
• Balancing macronutrients: Protein, carbs, and fats for optimal metabolism
• Understanding supplements and their role in your health
• Principles of mindful eating: How to listen to your body’s hunger and fullness cues

Building sustainable habits & long-term success

• Explore how stress, sleep and other habits impact health
• Creating a plan for continued success beyond the class
• Developing long-term healthy habits that support both your physical and mental health

Register here for Metabolic Wellness

Thriving on a GLP-1 Medication: Lifestyle Tips for Lasting Success

By Liz Schenk, BS, MBA, NBC-HWC, ACSM-CPT, Health Coach and Exercise Specialist and Lisa Fligor, MS, RDN, Wellness Dietitian

Medications like Ozempic, Wegovy, and Mounjaro have transformed the treatment landscape for people managing Type 2 diabetes and obesity. The GLP-1 receptor agonists reduce appetite, improve blood sugar control and support significant weight loss. Sustainable success hinges on how you move, fuel, rest, and manage stress. In fact, lifestyle practices are what turn temporary weight loss into lasting health improvements.

Strength Training Matters

GLP-1 medications can lead to rapid weight loss, but that weight often includes lean muscle, not just fat. Losing muscle mass can lower your metabolism, reduce physical function, and increase your risk of injury and bone loss over time. There are many benefits of strength training:

• Preserving and building lean muscle mass
• Supporting bone density
• Improving insulin sensitivity
• Boosting energy, confidence, and sleep quality
• Aim for at least two strength-focused sessions per week, and complement them with regular movement like walking, cycling, or swimming. Instead of viewing exercise as just a calorie-burner, think of it as a tool for metabolic health and resilience.

Smart Fueling on a Smaller Appetite

GLP-1’s reduce appetite, and it can be easy to feel full quickly. Smaller, more frequent meals (4-6 meals per day) are recommended to meet nutrient needs and reduce feelings of nausea, a common side effect. Less is not always better when it comes to nourishment. Since caloric intake is drastically reduced, it is important to make sure what you are eating packs a nutritional punch. Many find their cravings for ultra-processed foods diminish, making healthy food choices easier. Aim to fill your plate with nutrient dense foods like fruits, veggies, whole grains, low-fat dairy, and lean proteins.

Prioritize Protein

To preserve muscle during weight loss, include protein at every meal and snack. Protein supports recovery, keeps you fuller longer, and maintains metabolism. Good sources include fish, poultry, eggs, yogurt, beans, lentils, and tofu. Talk with a dietitian about your individual protein needs.

Support Your Digestion

GLP-1s slow digestion, which can cause nausea, bloating, or constipation. To counter this, prioritize high-fiber foods like oatmeal, berries, lentils, sweet potatoes, and leafy greens. Stay hydrated with water or herbal teas, and limit sugary drinks. Choose plant-based fats (e.g., nuts, seeds, avocado, olive oil) in small portions and avoid greasy or fried foods to reduce digestive discomfort.

Stress, Sleep, and the Lifestyle Link

GLP-1s regulate hunger, but they don’t cancel out the effects of chronic stress or poor sleep. High stress raises cortisol, which increases fat storage and cravings. Sleep deprivation can hinder metabolism, mood, and motivation.

Support long-term results by:

• Practicing stress management (deep breathing, yoga, nature walks, therapy)
• Prioritizing consistent, quality sleep
• Using mindset tools to adapt to body and habit changes

The Big Picture

GLP-1 medications are a powerful jumpstart. The most successful individuals combine medication with movement, mindset work, balanced nutrition, and consistent sleep to build a foundation for lasting health, not just weight loss. Medication support is a tool, and your habits shape the outcome.

Tahoe Forest Wellness offers nutrition and lifestyle coaching. For information, please contact [email protected] or call (530) 587-3769.

From Surviving to Thriving: Chronic Pain Self-Management Essentials

By Liz Schenk, BS, MBA, NBC-HWC, ACSM-CPT, Health Coach and Exercise Specialist

Chronic pain affects an estimated 100 million Americans, making it one of the most common long-term health conditions in the United States. While it is not typically life-threatening, its impact can be profound, touching nearly every aspect of daily life, including work, relationships, family roles, emotional well-being, and self-image.

Unlike other health conditions, chronic pain often lacks the same public visibility, celebrity advocacy, or large-scale awareness campaigns. As a result, it can be misunderstood, underestimated, and sometimes stigmatized. Misconceptions may lead others to perceive those with chronic pain as exaggerating symptoms, lacking willpower, or being overly dependent on medication. These assumptions can cause individuals to withdraw, avoid discussing their pain, and even internalize blame.

Well-meaning friends or family may offer advice based on what has worked for them. While some people benefit from such approaches, results are highly individual, and relief is not guaranteed.

One of the most effective ways to manage chronic pain is to combine appropriate medical care with self-management strategies that focus on building resilience, fostering emotional well-being, and reducing the mental burden of pain. While pain itself may not be fully controllable, individuals can influence their response to it. Practicing mindfulness, focusing on the present moment, and regularly identifying areas of gratitude can help shift attention away from fear or frustration. Techniques such as deep breathing, body scans, and mindfulness practices can interrupt cycles of stress and support a more balanced mental state.

Self-management and self-compassion play a central role in living well with chronic pain. This means listening to the body’s signals, adapting activities to current capacity, and recognizing that “doing your best” will vary from day to day. On higher-energy days, it may be possible to engage more fully in activities; on lower-energy days, success may mean simply accomplishing essential tasks while conserving resources. Adopting a realistic, nonjudgmental approach allows individuals to maintain dignity, reduce self-criticism, and preserve energy for what matters most.

In essence, effective self-management involves both practical and mental strategies—aligning medical care, lifestyle adjustments, and emotional resilience to help individuals navigate the challenges of chronic pain while enhancing overall quality of life.

Chronic pain is complex, but self-management puts you in an active role in your own care. By combining physical activity, stress reduction, quality sleep, a healthy mindset, and supportive relationships, you can improve daily functioning and quality of life, even while living with pain.

Tahoe Forest Health System offers a FREE Chronic Pain Self-Management Program that covers all of these topics and more! The next class starts Monday, September 9th at 2 pm. For more information, contact Tahoe Forest Wellness at (530) 587-3769 or visit tfhd.com/wellness.

Participants in this worldwide program are better able to manage their symptoms and have improved quality of life by learning:

• Skills to help you maintain a wellness focus and improve your quality of life
• Techniques to deal with frustration, fatigue, isolation, and poor sleep
• Strategies for maintaining and improving strength, flexibility, and endurance
• Appropriate use of medications
• Healthy eating
• Decision making and problem solving

When: Mondays, starting September 8th, 2 pm-4:30 pm
Join us for 6-weekly classes
Cost: FREE
Location: 10976 Donner Pass Road, Truckee

Jump-start healthy weight loss and refresh your wellness habits. Our goal is to help you develop sustainable changes that will promote a lifetime of well-being.

Led by Lisa Fligor, our Registered Dietitian, we will take a deep dive into:

• Eating habits
• Exercise patterns
• Our relationship to food and weight

People are more successful at making healthy lifestyle changes with support. Call today to join our group to get expert coaching, peer support from like-minded individuals, and accountability that will make a difference!

When: Wednesdays, Starts September 10th, 5:30-6:45 pm
11-week series and 1-1 touch base with your dietitian on off weeks
Cost: $150
Location: Tahoe Forest Wellness

Join us on a 4-week series designed to optimize your health and support your weight loss goals while using weight loss medication. Led by a registered dietitian (RD) and a certified exercise specialist/health coach, this comprehensive program combines the science of nutrition, exercise, stress management, and mindful eating to help you achieve sustainable results and feel your best.

Over the course of the 4 weeks, you will learn how to integrate healthy lifestyle habits into your daily routine, supported by expert guidance and a community of individuals with similar goals.

When: Wednesdays, 4 week series starts October 8th, 4-5 pm
Cost: $99 for 4-week series
Location: Tahoe Forest Wellness

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

See all of our current classes and programs

This is the perfect dip for your next get together. It’s quick and easy, just toss in the ingredients and blend. Lighter than traditional guacamole it’s loaded with protein and healthy fat for a satisfying snack. Serve with crudités or whole grain pita chips.

Ingredients:

• 1 (15 ounce) can no-salt-added chickpeas
• 1 ripe avocado, halved and pitted
• 1 cup fresh cilantro leaves
• ¼ cup tahini
• ¼ cup extra-virgin olive oil
• ¼ cup lemon juice
• 1 clove garlic
• 1 teaspoon ground cumin
• ½ teaspoon salt

Directions:

1. Drain chickpeas, reserving 2 tablespoons of the liquid.
2. Transfer the chickpeas and the reserved liquid to a food processor.
3. Add avocado, cilantro, tahini, oil, lemon juice, garlic, cumin and salt.
4. Puree until very smooth.
5. Serve with veggie chips, pita chips or crudités.

Makes: 2 cups
Preparation Time: 10 minutes
Recipe Source: EatingWell.com

Community Events & Programs

Truckee Host Lions Fair

The Truckee Host Lions Club is celebrating its 93rd year by offering free health screenings!

When: Saturday, September 27th, 10 am-2 pm
Where: Community Recreation Center, 10981 Truckee Way
Cost: FREE!

English Health Fair Flyer (printable PDF)
Spanish Health Fair Flyer (printable PDF)

2025 Tahoe Forest Community Health Needs Assessment Community Forum

Please join us for a presentation and discussion of our local community health needs.

When: Friday, September 26th, 2025 9 am-12 pm
Where: Truckee Town Hall Council Chambers, 10183 Truckee Airport Road, Truckee, CA 96161

Learn more about Community Health

Truckee Recreation Center – Golden Hour

Safety Planning: How to help friends, family and people in the community experiencing suicidal thoughts and urges. Brooke Schauder, PhD, licensed psychologist of Tahoe Forest Health System will present on the topic of depression.

When: Thursday, September 25th, 9:45 am-11 am
Where: Truckee Recreation Center, 10981 Truckee Way
Cost: FREE!

Truckee Recreation Center hosts a free weekly social event for seniors on Thursdays. All are welcome! Learn more about Golden Hour.