Check out our January newsletter!
JANUARY 2025
KaizenSeattle.com | 206-524-6702
Guidance for Growth Mentorship and Milestones Matter
I have a lot of positive and fulfilling things on my mind this month.
Like many people, I see the start of a new year as a chance to reflect on past accomplishments and prepare for the future, and I recently learned that January is National Mentoring Month. Both topics give me a lot to write about. First, allow me to share some thoughts on what is, without a doubt, my life’s most significant achievement: my three children. Our oldest son, Dylan, has grown considerably over the course of 21 years. Although he was always a good kid and very mature for his age, he’s quite the adult now. A few years back, he put college on pause and enlisted in the Air Force Reserve. He traveled to San Antonio, Texas, for his basic training, which was his first real time away from the family. He did incredibly well in this new environment, completing his training at the end of 2023. Along the way, he became accustomed to military life and gained a greater perspective on how the world actually works. Naturally, the experience had a tremendous impact on his empathy and confidence. Last January, we had the honor of attending his graduation ceremony. Afterward, we all went out for a celebratory dinner. As we approached the restaurant, Dylan went ahead of us and opened the door. He didn’t have to be told to do it — he just did it, as any respectful person would. He’s made a big leap forward in putting others before himself, and we’re so proud of the man he’s become. Our middle child, Julien, is a happy and healthy 12-year-old sixth grader. Like his big brother, he’s made huge strides to become more confident. When he was younger, he faced a few obstacles with speaking and perceiving the world. Thanks to specialized instruction and other support from the school district, his social skills have evolved exponentially. He’s really into martial arts and is progressing nicely in his belt ranks. He’s getting good grades, and his sense of humor always brings joy to others. It’s been a gift watching him develop as an individual, and we’re excited to see where his journey takes him.
And then there’s our sweet Allison, who turned 6 last November. As a baby and toddler during the pandemic, she didn’t have the socialization typical of little ones her age, which led to some difficulty being verbal early on. Fortunately, that’s a different story now! She’s definitely not shy and carries herself with a positive demeanor and a great smile. Her newfound confidence was recently confirmed during our first parent-teacher conference for her at school. We’re thrilled to see her on the right track and doing so well. I’ve learned a lot about being a parent as I’ve gone along, and those lessons translate directly into how I work with and mentor my team at Kaizen Physical Therapy. I tell them I won’t ask them to do anything I am unwilling to do myself. I share some of my struggles during the early part of my career and talk about the things that helped me grow over time. I also reassure them that the ups and downs they may be experiencing are normal and that solutions are always possible. Just like with my kids, I encourage them to make good decisions and strive for open communication. I enjoy mentoring new hires when they come on board — providing them with that level of guidance and support is rewarding. As we move through 2025, take the time to reflect on your greatest accomplishments and think about how you can mentor others to help them reach theirs. Life is very challenging sometimes, but we can overcome much if we work to live and grow together.
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The Truth About Tuck-in Time
SLEEP’S SURPRISING PERKS AND PITFALLS It’s common knowledge that sleep does a body good, but how much slumber affects our overall health may surprise you. Here are three of the most unexpected ways sleep impacts our everyday lives.
relieving affected area(s). While losing sleep due to pain may be a classic chicken-or-the-egg scenario, it’s no secret that getting a proper night’s sleep is essential for restoring our bodies to proper health. Sleep Deprivation Is a Diet Destroyer Are you having trouble losing weight? Cutting calories likely won’t help you achieve your goal if you’re cutting your sleep hours at the same time. Sleep deprivation negatively affects two of our body’s most important hormones: leptin and ghrelin. Leptin informs our brain when we’re full, while ghrelin lets it know when we’re hungry. The less we sleep, the longer we’re awake — and the more time ghrelin has to make us think about snacking. A lack of sleep may also make you feel too tired to hit
the gym, causing you to lose out on another opportunity to keep your diet on course. The Slumber-Suppressing Mutation Do you jump out of bed most mornings after sleeping six or fewer hours? You may be powered by a mutation in your family’s genetics. People who inherited a rare variation of the ADRB1 gene, which affects the coding of receptors that influence a person’s sleep-wake cycle, are likelier to start the day feeling fine despite having a shorter night’s rest than most people. That’s right — being a morning person may be built into your DNA!
Less Pillow Time Equals More Pain If you’re having trouble sleeping due to chronic pain, you may have unwittingly trapped yourself in a cycle that’s wreaking havoc on your body. A poll by the National Sleep Foundation revealed that two-thirds of respondents who noted experiencing persistent physical discomfort weren’t getting enough sleep at night. Additionally, a University of California, Berkeley study of 24 young adults determined that reduced sleep can disrupt the brain’s mechanisms for recognizing pain signals and
Delicious Sugar Alternatives for a Healthier Life THE SWEET ESCAPE:
Do you crave sweets but want to dodge the sugar crash? There’s no need to sour on the idea of having tasty treats just because you’re avoiding regular and refined sugars. You can easily find various healthy sugar substitutes that taste delicious and cut calories and health risks associated with the regular sweet stuff. Here are some to look for. Stevia Stevia is an all-natural sweetener made from leaves. It’s about 200–400 times sweeter than regular sugar and has no carbohydrates, calories, or artificial ingredients. This tasty option is widely available in powder or liquid form, but be sure to read labels. (The brand Truvia adds erythritol, another sugar-free sweetener, and Stevia In The Raw adds maltodextrin, a carbohydrate.) Though stevia can taste metallic for some people, it’s a wonderful way to sweeten drinks or food without causing insulin spikes. Along with being a good option for people with diabetes, it helps manage healthy weight for those on keto or low-calorie diets. Allulose Allulose is a rare natural sugar found in fruits like dates and mulberries. It has 90% fewer calories than regular sugar,
making it an almost entirely guilt-free option for those trying to lose weight. This option also doesn’t negatively impact blood sugar or insulin levels, but studies are still needed to determine other potential side effects. It has a similar taste and texture to standard sugar, making it an easy swap. Monk Fruit Sugar This liquid sweetener comes from the monk fruit, a small melon-like fruit named for the Buddhist monks who cultivated it in ancient times. The fruit is naturally about 100–250 times sweeter than the sugar we buy at the store. Monk fruit sugar is a zero-calorie, anti-inflammatory option for coffee, smoothies, and other recipes. But, again, read labels. A popular brand of monk fruit sweetener, Lakanto, contains erythritol, and Monk Fruit In The Raw uses maltodextrin. With healthy alternatives like stevia, allulose, and monk fruit sugar, you don’t have to deny your sweet tooth! These natural options are packed with flavor without calories and health risks. Whether you’re managing your weight, watching your blood sugar, or trying to make smarter choices, you can treat yourself with these sweet choices. After all, life is too short to skip dessert, especially one made with an all-natural sugar substitute!
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PEDAL-POWERED PERFORMANCE
CYCLING FOR A BETTER YOU
Looking for a fun way to strengthen your heart and mind? In an ever-expanding world of exercise options, cycling is one of the simplest and most effective ways to improve everything from memory to sleep. Here’s a look at how spinning your wheels can be great for your health. A Runner’s High on Wheels Ever feel great after going for a bike ride or even a nice stroll around town? That’s because our bodies are full of hormones that react positively to physical activity. The release of endorphins, the chemicals in our brains that lift our spirits, is behind the joy we often feel after cycling or other exercise. It also decreases our blood pressure and the stress hormone cortisol. Lower cortisol levels have been linked to increased deep, regenerative sleep. A Super Solution for Seniors As an aerobic exercise, cycling has been shown to have considerable physical and mental health benefits for individuals older than 55. A study of cyclists ages 55–70 revealed that they maintained muscle mass and strength more consistently than non-cyclists in the same age bracket and had better
body fat and cholesterol levels. Research also shows that cycling and other forms of exercise can reduce tau, a brain protein linked to the development of Alzheimer’s disease. Beware the Burnout Barrier While a new exercise regimen that produces profound health benefits can be exciting, placing too much value on your success at cycling or exercising in the gym can lead to disappointment, burnout, and — perhaps the riskiest of all — compulsion. “Cycling is fabulous for your mental health. However, you can take it too seriously,” cautions Josie Perry, a psychologist who operates the UK-based health consulting group Performance in Mind, in a recent interview with Cycling Weekly. “When it becomes a core part of your identity, there are risks: Things like overtraining [and] exercise addiction impact on other areas of your life.” Just as eating too many fatty foods can lead to obesity, overextending yourself in a new effort to get healthier can make you feel worse than when you began. As with most things, moderation is vital to enjoy cycling and reap its many rewards.
TAKE A BREAK!
CITRUS-HERB PORK ROAST
INGREDIENTS • 1 boneless pork sirloin roast (3–4 pounds) • 2 tsp dried oregano • 1/2 tsp ground ginger • 1 tsp pepper • 2 medium onions, cut into thin wedges • 1 cup plus 3 tbsp orange juice, divided
Inspired by TasteOfHome.com
• 1 tbsp sugar • 1 tbsp grapefruit juice • 1 tbsp steak sauce • 1 tbsp reduced-sodium soy sauce • 1 tsp grated orange zest • 1 tsp salt • 3 tbsp cornstarch • Egg noodles, cooked
DIRECTIONS
1. Cut roast in half. In a small bowl, combine oregano, ginger, and pepper; rub over pork. In a large skillet coated with oil, brown roast on all sides. Transfer to a slow cooker; add onions. 2. In a small bowl, combine 1 cup orange juice, sugar, grapefruit juice, steak sauce, and soy sauce; pour over roast. Cover and cook on low for 4–5 hours or until meat is tender. Remove meat and onions to a platter. 3. Transfer cooking juices to a small saucepan. Add orange zest and salt. Bring to a boil. Combine cornstarch and remaining orange juice. Gradually stir into the pan for 2 minutes or until thickened. Serve with pork and noodles.
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206-524-6702 KaizenSeattle.com
5025 25th Ave. NE, #201 Seattle, WA 98105
INSIDE THIS ISSUE
1.
The Key to Confidence
2.
Slumber’s Hidden Secrets
Your Go-To Guide for Healthy Sweeteners
3.
Cycle Your Way to Health
Citrus-Herb Pork Roast 4. Outdoor Play Power-Ups
Building a snowman outside in the cold air is much better than sitting in a warm room with a cellphone for maintaining a child’s physical and mental health in the wintertime. Although most people tend to stay indoors during winter, spending time outside on snowy days can give people of all ages a needed boost. Here are a few interesting facts that show how a winter wonderland can enhance our well-being. The Perks of Outdoor Play Did you know you’re more likely to catch a winter cold if you stay indoors? Although we instinctively huddle in close quarters when temperatures drop, hiding inside makes us more susceptible to germs that thrive in stagnant air. Studies have shown that being cold may trigger our immune systems, which means playing outside in the fresh winter air is often better for a child’s body than snuggling up in a warm living room. Getting outside in winter also puts a child’s mind in motion. Although the sight of icicles and one’s breath in winter are old hat for adults, these seasonal events could inspire wonder and curiosity in young people, allowing them to learn new things about the world. Encouraging your child to design and build the ultimate snowman also stimulates their imaginations far more than watching TV indoors. Winter play also helps keep children’s senses sharp when inclement weather disrupts their usual routines like school and sports. Winter Wonders for Children’s Health Get Outside, Feel Fantastic!
The Dynamic Benefits of Vitamin D Sunlight is one of nature’s greatest gifts to our health, as it provides us with vitamin D. Getting outside when the sun appears on a winter’s day can do wonders for our mood, as increasing our vitamin D levels reduces anxiety and stress. Instead of letting our kids hide in dark rooms on snow days, let them venture outside and receive one of Mother Nature’s easiest cures for the winter blues!
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HAVE YOU CLAIMED YOUR COPY OF COLIN SISCO’S BOOK?
A special offer for present and past clients of Kaizen PT, chock-full of natural treatment secrets for your lower back pain and sciatica. “Back to Normal” Natural Treatment for Back Pain and Sciatica
Free Lower Back Pain and Sciatica Workshop at Kaizen PT! In this book, you'll discover: • The No. 1 mistake back pain sufferers make • How to know if physical therapy can help your back pain and sciatica • The three common causes of back pain and sciatica • The top three exercises for stenosis and arthritis • The three best exercises for herniated discs BACK PAIN AND SCIATICA WORKSHOP reveals how to naturally heal back pain and sciatica for good. Do you... * Suffer with back pain or leg pain when you stand or walk? * Have pain when you sit for long periods such as driving or at restaurants? * Get pain, numbness or tingling into your butt, groin or down your leg? * Does your back ever "go out" if you move the wrong way? * Afraid your pain will get worse if you don't do anything? If you answered YES to any of the above questions or have a stubborn spouse who is in denial - this workshop may be a life changing event for you. This FREE Workshop is for you if you have... * Missed work due to sciatica or back pain. * Lost out on a family vacation or activities you love because you're afraid of aggravating your sciatica. * Found yourself worrying more about your pain, numbness and tingling rather than living your life. * TRIED EVERYTHING and just want to get Back to Normal. To reserve your seat at our next workshop, go to kaizenseattle.com/workshop PLUS, you'll get to read real-life stories from clients who've been treated right here at Kaizen PT.
Colin Sisco Kaizen Physical Therapy PLLC
BACK TO NORMAL Natural Healing Without Medications, Injections and Surgery
BEFORE WE COVER HOW TO CLAIM YOUR COPY, TAKE A SNEAK PEEK AT THE INTRODUCTION TO “BACK TO NORMAL.”
Continued on Back ...
WHY READ “BACK TO NORMAL”? ... continued from Front
The purpose of this book is to help YOU live a happier and healthier life. Inside, you will find tools and information to give you a better understanding of the human body and a better understanding of your own body. As many say, “Knowledge is power.” The more knowledge we have about something, the better we can control that area of our life. The more knowledge you have about how your body works, the easier it will be to live a healthier life. If you’re suffering with back pain and sciatica and feel like everyone else gets to live life and have fun while you’re sitting on the sideline ... You should read “Back to Normal.” Use it. Gain knowledge. Take control of your body. Happy healing! Introduction This book was written for YOU.
Physical Therapist –Colin Sisco
P.S. This book was written by Colin Sisco specifically for back pain and sciatica sufferers who are looking to heal naturally. If at any time you are reading this book and have questions, you can email him at Colin@kaizenseattle.com .
We’re giving away more copies of “Back to Normal.” Why? Because you are the reason Colin published this book.
To claim your copy, call Kaizen PT at 206.524.6702 and schedule an appointment this month! We will run this until we give away another 100 copies, so call today! Appointments are first come, first served. This offer is limited to the first 100 people who call, so don't wait!
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