The Transformer
Summer 2022 Newsletter
Your weight loss journey does not stop at the clinic. At Transform, we are here for you to enhance your lifestyle in a positive way by promoting healthy behaviors. We have many opportunities throughout the summer for you to consider participating in.
If you are looking for something in-person, consider joining one of our community activity groups, which occur every other month. This June we have two outdoor hikes coming up. There will also be events in August, October, and December.
If you need more guidance and want support of fellow patients, consider joining our virtual community group offered every other month. Past topics have included 10 Tips for Getting Through the Holidays, A Layered Approach to Weight Loss, The Benefits of Follow-Up Appointments, and Finding Motivation from HOPE and SUCCESS. The meetings may include a guest speaker and will always provide a cooking demonstration. Upcoming community groups will be offered virtually on the second Tuesday of July, September, and November.
Community
Rattlesnake Ledge Trail
Saturday June 11th, 2022
Meet at 7:45 AM
Rattlesnake Ledge Trail – Washington | AllTrails
Please RSVP via Facebook or call the office at (425) 305-5182
More information to follow on the Facebook page.
Wednesday June 29th, 2022
Meet at 6:30 PM
The Washington Park Arboretum – Washington | AllTrails
Please RSVP via Facebook or call the office at (425) 305-5182
More information to follow on the Facebook page.
The Washington Park Arboretum
Community Group (virtual)
Tuesday July 12th 2022
6:30 PM
More information to follow on the Facebook page.
Please help us spread the word about Transform by sharing your thoughts!
At the end of June 2022, we will be having a drawing for a Pendleton packable blanket. To be entered into the drawing, submit your Google review telling us about your experience.
Frozen Berry Bark
Here is an easy dessert recipe that uses up those summer berries that is also high in protein!
Berries are a great source of antioxidants and fiber. Strawberries are especially high in vitamin C.
Berries have strong anti-inflammatory properties. They are a heart-healthy food and may help protect against cancer of the esophagus, mouth, breast, and colon.
They are lower in sugar when compared to other fruit and can be a terrific addition to smoothies or as a topper on yogurt or oatmeal. Enjoy!
Berry Picking
With sunnier and longer days, there are many great ways to get outside in the PNW. One of our family’s favorite annual activities is berry picking. I enjoy this tradition as we get to experience and appreciate where our food comes from. It is rewarding to fill your bucket and fun to see who can pick the most! We freeze our extra berries and then consume them throughout the year by putting them in smoothies or baking with them. See below for local berry farms or consider looking up farms in your area that offer berry picking. —Lisa Billing
2 cups plain Greek yogurt
¼ cup agave or maple syrup (optional, omit if using a sweetened yogurt)
1 teaspoon vanilla extract
1 cup strawberries, sliced
½ cup blueberries
½ cup raspberries
Nuts of choice (almonds, pecans, or hazelnuts), chopped
- Line a baking sheet with wax paper and set aside.
- Combine yogurt, sweetener of choice, and vanilla extract.
- Spread mixture out on the baking sheet lined with wax paper.
- Top with berries and nuts of choice.
- Freeze for 3 hours until firm.
- Slice into squares and serve cold.
Recommended berry farms for picking:
Biringer Farm
21412 59th Ave. NE
Arlington, WA 98223
www.Biringerfarm.com
Mountain View Blueberry Farm
7617 E. Lowell-Larimer Rd.
Snohomish, WA 98296
www.MountainviewBlueberryFarm.com
Past Events at Transform
Cherry Blossom 5K
On March 26th, 2022, we had the opportunity to participate in the UW Cherry Blossom Run. I must admit running is not my favorite activity so I knew in advance this would be more of a walk/jog. I had forgotten how good it feels to be in a large group of people all up early on a Saturday wearing matching shirts and ready to exercise. There were all types of people and age groups with different goals. A full marathon was happening at the same time and yet others were there with their coffee and strollers. It was a good reminder to just do it! Plus, the scenery and cherry blossoms were a wonderful reward. We will have more opportunities in the future. If you find a race that looks fun, please share on the Transform Facebook page.
—Dr. Peter and Lisa Billing
On April 23rd, 2022, we toured the Bellevue Botanical Garden. We had a wonderful volunteer docent who made the gardens interesting for those of all ages including our 4-year-old grandson who joined us and really had a fun time. I highly encourage you to visit. It does wonders for the soul and body to walk trails that are a delight to your senses. I am glad we discovered this gem within the city, and we will definitely be back!
—Lisa Billing
Bellevue Botanical Garden
March 2022 Community Group
During March’s Community Group, there was a demonstration of how to meal prep. There are many ways to make meal prepping fun and easy. Try to choose vegetables that are pre-chopped and that can be easily microwaved. Also, choose meats that are pre-cooked like rotisserie chicken or smoked salmon. When you use semi-prepared items, it saves time so that you only have to focus on assembling your meals.
The other key to meal prepping is having the right containers in assorted sizes. Have enough containers for the week that are compact enough to bring to work and/or school. It is also helpful to have very small containers for salad dressing or for a portion of nuts.
Sample Meal Plan
Breakfast: Greek yogurt with blueberries and almonds
Lunch: rotisserie chicken with lentils, arugula, cherry tomatoes, cucumbers, and olive oil/lemon (as a dressing)
Snack: veggie sticks with ranch yogurt dip
Dinner: smoked salmon with tzatziki, Brussels sprouts, and brown ricevisionhouse.org
With summer approaching, it means longer days and more sunshine in the PNW. Use this time to enjoy the outdoors by going walking, jogging, hiking, kayaking, rowing, or whatever outdoor activities you take pleasure in.
The summer is also a time for celebration with graduations, showers, weddings, and vacations, which can create temptation with excess foods. Remember your specific goals of your weight loss journey. For some, an occasional sweet may fit into your overall plan. For others, it is best to avoid them completely. Most importantly, know yourself and your specific WHY for embarking on this weight loss journey!
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!
