The Transformer
Spring 2024 Newsletter
- Consume at least 64 oz. of fluid each day
- Bring water bottles or mugs with you wherever you go
- If it is difficult to consume cold water, opt for warm beverages like herbal tea
The benefits of gratitude can affect us on a psychological, physical, and social level. Here are just a few benefits:
- Psychological: More aware and awake, enhanced mood
- Physical: Stronger immune system, less body pains and aches
- Social: More empathy, stronger interpersonal relationships
Researchers point out that increasing levels of gratitude could help people positively affect health-related behaviors too!
Where does an additional form of movement fit into your day?
- How about a 10-minute walk at lunch?
- What about stepping outdoors after dinner now that it’s staying light later?
- When running an errand, can you park further away?
- Do you have a pet that would enjoy an extra walk?
- Do you have access to stairs in the workplace?
With a little thought and creativity, you may be able to add some additional steps into your day without noticeable impact to your routine.
The American Academy of Sleep Medicine and Sleep Research recommends that adults sleep at least 7 hours per night. Here are some tips to support a restful night’s sleep:
- Go to bed and wake up at the same time every day. Try to stay on the same sleep schedule regardless of the day of the week.
- Monitor caffeine intake. Some people are slow metabolizers of caffeine. For some, it takes between 8-10 hours to drop caffeine levels by half. Consider your schedule and adjust your caffeine intake to minimize this effect.
- Limit alcohol. Alcohol interferes with REM sleep, which results in less restful sleep.
- Exercise at least 30 minutes daily. Engaging in exercise allows the mind to de-stress, which allows you to fall asleep quickly and engage in a more restful sleep.
- Make your bedroom an oasis. Your bedroom should be dark and free of screens or electronics to promote sleep.
- Stop using screens at least 1 hour prior to bed. The blue light from devices interferes with melatonin production. Alternatively, read a book instead of looking at a screen.
Upcoming Events
May 19th, 2024
Sunday Afternoon
Community Group Event
Walk to find one of the PNW Trolls
Vote on the Facebook page to help select which troll you would like to see! Options include West Seattle or Issaquah
May 21st, 2024 12:00 PM
Vision House Luncheon
June 11th, 2024
6:30 – 7:30 PM
Virtual Community Group
Leave us a Google review for a chance to win a Transform hat!
Mother’s Day Recipe: Spring Waldorf Salad
This Waldorf salad is a lighter version that is crunchy with celery, snap peas, green apple, and walnuts. Instead of grapes, it has antioxidant-rich raspberries. Serve this salad with your Mother’s Day brunch on May 12th, 2024.
Serves 4-6
- 8 cups spring mix
- 2 ribs celery, chopped
- 1 cup walnuts, chopped
- ¼ cup red onion, sliced
- ½ green apple, sliced
- ¼ cup gorgonzola dolce or soft bleu cheese
- 1 cup raspberries
- 1 cup sugar snap peas
- ½ cup olive oil
- 2 tablespoons balsamic vinegar
- Preheat an oven to 350°F. Roast walnuts on a baking sheet until lightly browned, about 5-6 minutes. Remove walnuts from the oven and allow them to cool.
- Combine spring mix, celery, walnuts, red onion, green apple, raspberries, and sugar snap peas.
- Toss salad ingredients with olive oil and balsamic vinegar. Gently crumble gorgonzola cheese on top.
- Serve alongside a frittata or roasted chicken for added protein!
Past Events
January 2024 Community Group
Snowshoeing in Snoqualmie
We had an awesome community activity snowshoeing on the mountain!
A few thoughts about the outing…
- It helps to sign up for something and commit! That way you don’t “decide if you feel like it”. All of us agreed that if we were at home, we would have stayed indoors, but we accomplished a 2-hour walk in the fresh air instead!
- It was so nice to be taken care of by the forest service! No need for snowshoe equipment, knowledge of how to snowshoe, or where to go. I’m very thankful for this introduction.
- It is fun to do things like this with others!
- I don’t want to ever stop trying new things.
- Showers and make-up are for after outdoor exercise!
- There really is no replacement for fresh mountain air!
—Lisa
February 2024 Community Group
Virtual tour of the new Transform Surgery Center
March 2024 Community Group
UW Cherry Blossom 5K
Have you joined our Facebook group?
Ask for access to our private Facebook group where you can chat with other patients, learn about upcoming events, and find the personal support you are looking for!
