January 2026 Newsletter

Castle Rock, WA photo by Cassie Hummel. A gem of a view from the mountain after biking uphill! Find the reward in the little things!

January 2026 Wellness Newsletter

By Cassie Hummel, DNP, FNP-BC

Attunement Health & Wellness Newsletter

January 2026 Issue

Seasonal Wellness: December Focus

A New Year, Small Changes, Big Impact As we step into the new year, January is the perfect time to reset—not with extremes, but with microhabits. Sustainable weight loss and long-term weight maintenance come from small, consistent changes that add up over time. This month, we focus on realistic strategies you can maintain all year long. Additionally, it highlights the benefits of Direct Primary Care (DPC) with Attunement Health & Wellness.

Microhabits for Weight Loss & Maintenance

Instead of overhauling everything at once, start with simple, achievable steps:

**1. Nutrition Microhabits 

Swap creamy salad dressings for vinaigrettes or use half the amount. Gradually increase vegetables—add one extra serving per day. Aim for a well-balanced plate: protein, fiber-rich carbohydrates, healthy fats, and vegetables. Slow down while eating—pause between bites to improve satiety.

Consistency Over Perfection

Progress comes from repetition, not restriction. Focus on what you can do most days, not what you do occasionally.

Movement That Works for Real Life

You don’t need intense workouts to see results. Consider adding passive weight and functional movement: Walk with a light weighted backpack to increase calorie burn and strength. Use ankle weights during daily activities or short walks. Prioritize daily walking—it supports cardiovascular health, metabolism, and mental clarity. Small increases in movement create meaningful change over time.

Take Control of Your Health—One Step at a Time

Little changes practiced consistently can lead to powerful transformation. Each choice you make is a vote for the healthier version of you.

Direct Primary Care: Affordable, Personalized Healthcare

  • How DPC Helps
  • Simple subscription-based pricing No surprise bills Personalized, relationship-based care Focus on prevention and long-term wellness DPC allows you to receive care when you need it—without financial stress.

    Understanding Direct Primary Care (DPC)

    Your membership at Attunement Health & Wellness gives you access to a personalized, relationship-centered care model. This model is designed for convenience. It offers continuity and focuses on prevention. Here’s what that means:

    Benefits of Personalized DPC Care

    • Longer, unrushed appointments so we can address concerns thoroughly.
    • Same-provider consistency at every visit, building trust and deep understanding of your health.
    • Focus on prevention instead of quick, symptom-only visits.

    What’s Included in Your Membership

    • All weight loss visits (medications not included).
    • Visits for minor problems—such as respiratory infections, skin concerns, medication checks, digestive issues, and more.
    • Annual wellness visit, health screenings, and chronic condition support.
    • Lifestyle and nutrition coaching integrated into your visits.

    24/7 Access to Your Provider

    Stay connected anytime:

    • Message your provider securely
    • View labs
    • Request appointments
    • Receive follow-up plans and care summaries

    Access the portal anytime through the Healow App or online:
    https://mycw172.ecwcloud.com/portal29255/jsp/100mp/login_otp.jsp

    Seasonal Self‑Care & Movement

    Stay Active in Enjoyable Ways

    • Daily walks, even 10–15 minutes, support mood and metabolism.
  • Embrace the season with fun winter activities like snowshoeing, skiing, and snowboarding. These provide excellent cardiovascular and strength training benefits while helping you stay engaged and motivated.


    • Stay Connected for More Wellness Tips

    Follow us for ongoing support, updates, and wellness strategies tailored to help you thrive throughout every season.

  • Consider using HSA/FSA funds for qualifying services.

    • Thank you for allowing Attunement Health & Wellness to support your wellbeing throughout 2025. We look forward to walking beside you on your wellness journey in the year ahead.

    Attunement Health & Wellness
    Personalized care. Evidence-based guidance. Whole-person support.

    Warm regards,
    Cassie Hummel, DNP, FNP-BC (360) 749-1842
    Attunement Health & Wellness
    attunementhealthandwellness.org

    Make a one-time donation

    Your contribution is appreciated.

    Donate

    Make a monthly donation

    Your contribution is appreciated.

    Donate monthly

    Make a yearly donation

    Your contribution is appreciated.

    Donate yearly