The Transformer
Summer 2025 Newsletter
It's the Season For a Healthier You
Longer days, blooming flowers, and warm sunshine is nature’s way of reminding us that fresh starts are possible. At Transform, we’re here to bring that same energy of renewal and hope to your weight loss journey. Let this season of growth inspire your next step toward a healthier, happier you!
In Atomic Habits, James Clear shares a powerful message: small, consistent actions, what he calls “atomic habits” can lead to massive transformations over time. It’s not about overhauling your life overnight; it’s about making tiny changes that compound.
He introduces four key Laws of Behavior Change to help you build better habits:
- Make it Obvious – Create clear cues that make your habit hard to miss.
- Make it Attractive – Design your habits to be something you actually want to do.
- Make it Easy – Remove barriers so your habit feels almost effortless.
- Make it Satisfying – Reinforce the habit with a reward that keeps you coming back.
If you are interested in learning more about James Clear work, copies of Atomic Habits can be purchased at our Lynnwood clinic.
One creative way to bring these principles to life is to Build a Vision Board. Fill it with images, words, and symbols that inspire you—your goals, dream lifestyle, or positive affirmations. Place it somewhere you’ll see every day. That daily visual nudge can spark motivation, fuel consistency, and keep your goals top of mind
As Summer Approaches, Time to Reassess Your Goals
Reassess your eating habits:
Are you reaching your protein goals?
Whether you are taking weight loss medications or had weight loss surgery, protein is crucial as it prevents muscle mass loss. If you preserve your muscle mass during weight loss, you are more likely to prevent weight regain. Lastly, it provides a sense of fullness, which can prevent overeating or mindless snacking.
Do you include fresh vegetables and fruits every day?
Vegetables and fruits provide vitamins, minerals and phytonutrients which prevent nutritional deficiencies and increase overall immune function. Also, vegetables and fruit contain fiber, which can prevent constipation and promote bowel regularity. In the long term a diet rich in vegetables and fruits can prevent heart disease, diabetes and cancer.
Reassess your movement:
Are you incorporating movement daily?
Movement is so crucial for weight loss and longevity. Back in March, our healthy habit was to move more. Adding extra movement to your day could include parking at the end of a parking lot, choosing to take the stairs or walking around a neighborhood.
Are you including strength training in your exercise routine?
During periods of rapid weight loss, muscle mass can decrease, which results in decreased metabolism and risk of weight regain. To prevent muscle mass loss, engage in strength training at least 2x per week for 30 minutes. It can be as simple as lifting weights, Pilates, rowing or any movement that involves resistance.
Reassess your hydration:
Are you drinking at least 64oz of fluid daily?
Fluid is so important for regulating body temperature, maintaining body functions and improving cognitive function. If you do not like the taste of water opt for herbal teas or flavor your water with fresh mint, lemon, lime or even fruit. Additionally, using sugar-free sweeteners can be a great motivator to increase intake. To meet your fluid goals, start early with sipping liquids throughout the day and always bring a water bottle wherever you go.
Have you made a follow-up appointment or had an updated DEXA scan? Now is the time to grab those coveted summer dates. Call the office at 425-305-5182 to schedule yours!
How to Eat Locally and Seasonally
We’re heading into prime season for local produce as PNW farmers start harvesting their crops. Choosing local seasonal produce is better for the environment and it is more nutritious.
Consider choosing local farmers’ markets:
Consider local companies that ship seasonal produce:
ACME (Discount Code Transform30)
Box of Good (Discount Code TRANSFORM25)
Grocery List That Takes Advantage of Seasonal Produce
Lean proteins Sources
- Chicken: breast, tenders or thighs
- Lean cuts of beef: sirloin, tri-tip, filet
- 93% lean ground turkey
- 90% lean ground beef
- Seafood: shrimp, cod, halibut, salmon
- Chomps® beer or turkey sticks
- Tofu
- Beans
High Protein Dairy
- 2% cottage cheese
- Greek yogurt
- String cheese
- Seasonal Spring Vegetables
Asparagus - Broccolini or broccoli
- Snap peas
- Swiss chard
- Radishes
- Lettuce
- Cucumbers
- Green beans
- Arugula
- Asparagus
Seasonal Fruits
- Strawberries
- Raspberries
- Blackberries
Flavor Enhancers
- Fresh herbs: dill, cilantro, parsley, thyme, rosemary
- Alliums: garlic, shallots, onions, leeks
- Citrus: lemon
- Vinegar: apple cider, balsamic, red wine
Fat Sources:
- Nuts: pepitas, cashews, almonds, walnuts
- Seeds: chia, flax
- Olive Oil
- Avocados
Delicious Recipes Using Fresh Produce
Shrimp Noodle Bowl
Serves 4
- 4 cups low-carb noodles like Miracle Noodle™ or Palmini® noodles
- 1-2# shrimp
- 2 carrots, shaved into ribbons
- 4 Persian cucumber, sliced into coins
- ¼ cup peanuts, crushed
- Fresh herbs: cilantro, mint, and green onion
Spicy Chili Dressing:
- 2 cloves garlic, grated
- 1 teaspoon ginger, grated
- 2/3 cup fresh lime juice
- ¼ cup fish sauce
- ¼ cup rice vinegar
- 1-2 tablespoons honey or other sweetener like allulose or monkfruit
- 2 teaspoons chili garlic sauce
- 1 teaspoon sesame oil
- Combine all ingredients for the Spicy Chili Dressing.
- Season the raw shrimp with salt. Sauté the shrimp until nicely browned on each side.
- Assemble the bowls with the noodles, shrimp, carrot ribbons, cucumber coins. Top with fresh cilantro, mint and green onions. Sprinklecrushed peanuts. Drizzle about ¼ dressing per bowl.
Roast Chicken with Root Vegetables Salad
Serves 4
- 1 whole chicken, backbone removed
- 2 carrots, chopped
- 2 parsnips, chopped
- 1 rutabaga, peeled and chopped
- 1 turnip, peeled and chopped
- 4 cups arugula
- 2 tablespoons thyme, chopped
- 1 tablespoon rosemary, chopped
- Preheat the oven to 400°F.
- Toss the carrots, parsnips, rutabagas and turnips in a high-heat oil like avocado oil. Sprinkle with thyme, rosemary, salt and pepper. Scatter vegetables on a large sheet pan.
- Oil the chicken with avocado oil and sprinkle with thyme, rosemary, salt and pepper. Place chicken breast side up on top of vegetables.
- Roast the chicken and vegetables 400°F for 45 minutes to 1 hour until a thermometer reads 165°F when placed in the thigh.
- Remove the chicken from the sheet pan and cut into portions.
- Put the roasted vegetables in a bowl and toss with arugula.
- Serve the roasted chicken with the warm root vegetable salad.
Pork Tenderloin with Chimmichurri
Serves 4
- 1 pork tenderloin
- 1 cup cilantro chopped
- ½ cup olive oil
- 1 fresh lemon, juiced
- 1 tablespoon sherry vinegar
- 1 small shallot, minced
- ½ teaspoon red chili flakes
- Preheat the oven to 350°F.
Pat dry the pork tenderloin and season with salt and pepper. - Sear pork tenderloin on high heat until all sides are browned.
- Place pork tenderloin in the oven and cook to an internal temperature of 145°F. Season with salt and pepper.
- Combine cilantro, olive oil, lemon juice, sherry vinegar, shallot and red chili flakes.
- Serve the pork with Chimichurri sauce and your favorite seasonal vegetable like asparagus.
Ground Turkey with Snap Peas and Fresh Herbs
Serves 4
- 1# ground turkey
- 1 tablespoon fish sauce
- 1 tablespoon soy sauce
- ¼ cup lime juice
- ½ teaspoon red pepper flakes
- 2 cups snap peas
- ½ cup cilantro, chopped
- ½ cup mint, chopped
- ½ cup scallions, thinly sliced
- 2 tablespoons, crushed peanuts
- Heat a pan with olive oil. Add the ground turkey and cook until browned.
- Combine the fish sauce, soy sauce, lime juice and red pepper flakes and pour over the ground turkey mixture.
- Add in the whole snap peas and cook until tender.
- Stir in cilantro, mint and scallions.
- Serve with crushed peanuts on top.
Need More Recipe Inspiration?
Check out Transform on Instagram for more recipe ideas. Each week a new recipe is posted that can be integrated into your weight loss journey.
https://www.instagram.com/transformweightloss
Healthy Living Habits:
May: Stand More
One study of 8,000 people over the age of forty-five found that they spent 77% of their day sitting, which is the equivalent of 12 hours or more! Excessive sitting is “the new smoking” and is associated with raising the risk of diabetes, heart disease, cancer, and more. In fact, sitting is associated with a higher risk of death. Unfortunately, exercise does not counteract sitting time, so you’ll want to be mindful about moving throughout your day. Sitting in long bouts, regardless of whether you exercised or not, still increases your risk of death.
According to researchers, if you must sit, being sedentary in shorter bouts (defined as less than 30 minutes) was the least harmful pattern. It is recommended that you stand up and do some movement every 30 minutes for at least one minute. The minimum would be to stand up at least once every hour.
The good news is that slight changes can make a big difference! Stand-up desks have grown in popularity whether you are working from home or in an office and may be a helpful option. Other ideas can include standing and pacing whenever you are on a phone call or suggesting a walking meeting.
If your day requires long hours of sitting, what could be an effective way to reduce this?
For more information, please check out the following websites:
JustStand.org – Stand Up & Move More for Health!
Dead Butt Syndrome: Symptoms, Causes, Treatment, and Prevention (healthline.com)
Healthy Living Habits:
June: Eat More Veggies
Eating vegetables is one of the best things that you can do for your health. Study after study shows that consumption of vegetables, especially leafy greens, is associated with a lower risk of chronic disease and better mental health.
The phytonutrients, or natural pigments that make fruits and vegetables so colorful, have diverse protective qualities. Each color group represents a different family of healing compounds that provide different health benefits. It is recommended that we choose from each color group each day, which is commonly referred to as “eating the rainbow”.
Fruits and vegetables can be divided into five main color groups:
Blue & Purple
Foods in this group contain antioxidants called anthocyanins, which are believed to protect against heart disease by preventing blood clots.
Examples include eggplant, blueberries, plums, and purple grapes.
Red & Pink
Foods in this group contain the carotenoid lycopene, which helps rid the body of free radicals that damage genes.
Examples include pink grapefruit, tomatoes, watermelon, beets, and red radishes.
Orange & Yellow
Foods in this group contain beta cryptothanxin which help cells in the body communicate. They also contain beta carotene, which the body can convert to vitamin A.
Examples include butternut squash, carrots, yams, yellow peppers, peaches, and yellow squash.
Green
Foods in this group contain the chemicals sulforaphane and isocyanate, in addition to indoles. All of these helps ward off cancer by inhibiting carcinogens.
Examples include broccoli, Brussels sprouts, cabbage, Bok choy, and kale.
White
Foods in this group contain antioxidant flavonoids like quercetin and kaempferol. The onion family contains allicin, which has anti-tumor properties.
Examples include garlic, onions, leeks, and scallions.
This is a great time of year to peruse your local farmers’ market for variety as well as the freshest produce available. Make it fun and feel free to share your photos of what you decide to try!
