Check out our April newsletter!
APRIL 2025
KaizenSeattle.com | 206-524-6702
THE MAGIC OF MOTION
April is the best time of year to improve your physical health and mobility. Welcome to Move More Month, a designation the American Heart Association made to encourage everyone to improve their lives through daily motion and exercise. Naturally, this campaign is very dear to our hearts here at Kaizen Physical Therapy, as we’re in the business of helping patients better utilize their bodies to ensure long-term health. Physical therapy is becoming more mainstream with the general public, and not a day goes by when we hear from patients who have returned to their normal activities or at least reached a level they’re happy with. We’re proud to provide our patients with individualized approaches to help them achieve their goals and alleviate their concerns over never reaching the levels of mobility they once enjoyed. In the spirit of Move More Month, I’d like to share a few basic pointers to achieve better mobility. First and foremost, improving your flexibility and motion doesn’t need to be an epic journey. Although it’s nice to have a really big goal to reach for, it’s often best to start with small baby steps and build up your routine over time. If you strive for too much too early, you can get discouraged by the lack of immediate results. Because most people’s days get busier as the hours pass, I suggest prioritizing some form of exercise first thing in the morning or, if your schedule allows, between the time you get off work and have dinner. If you have trouble focusing on regular physical activities, try signing up for regular group exercise classes or committing to walking with a friend on specific days throughout the week. Above all, the best advice I can offer you on maintaining your motion is to be inventive and make things fun. When my kids were toddlers, I didn’t always have enough time to follow my typical exercise routine. Sometimes, I would just hold my kids and do squats — which proved to be an even better exercise as they got older and bigger! They had fun with it, and I didn’t have to find time away from them to stay in shape. Now that the kids are older, they’ll sometimes ride their bikes alongside me as I jog. Tips for Move More Month
If your work commitments generally keep you behind a desk all day, taking five minutes every hour — or at least 3–5 times a workday — to do stretching exercises will go a long way to preserving your physical capabilities. When you’re out buying groceries or running other errands, try to park as far away from the entrance as possible to get in a few more steps. If you can, take the stairs instead of an elevator or escalator. You’d be amazed by how little things add up to vastly improved bodies. I hope some of these tips help you this month and throughout the rest of the year. No two bodies are the same, so following the physical therapy and activity plan that works best for you is essential. Never hesitate to contact us if we can help you devise a positive way forward to maximize your physical potential. My best wishes to you for a great Move More Month! Maybe we’ll cross paths one day while you’re taking a long walk in a store parking lot.
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ARE SUGAR SUBSTITUTES WORTH THE TRADEOFF?
The U.S. market for soda is worth over $200 billion, fueled by the average American’s annual consumption of nearly 40 gallons of soft drinks — including diet soda. While staying hydrated is good, sending lots of chemical sweeteners into our digestive tracts may not be. Concern for serious health issues started in the early 1970s when scientists linked cyclamate and saccharine, popular synthetic sweeteners, to cancer. Congress banned cyclamate but wouldn’t ban saccharine. More recent studies determined that obesity is related to many types of cancer, and obese people are more likely to consume lots of diet soda. Similarly, high blood pressure, diabetes, and strokes are more likely due to underlying health issues like excessive weight than consuming artificial sweeteners.
In the last decade, more natural sugar alternatives have become available, like stevia, agave, monk fruit, and allulose. Diet soda manufacturers have yet to incorporate these into their soft drinks, but they are experimenting. The Coca-Cola Company uses stevia along with erythritol (another new sugar substitute) in its Vitamin Water Zero. Artificial sweeteners do provide some benefits, including fewer cavities, lower blood sugar, and less weight gain. However, some people still suffer side effects from drinking diet soda. The sugar alcohols in diet sodas are linked to intestinal distress, and one scientist points to a potential link between laboratory- created sweeteners and inflammatory bowel disease (IBD). The importance of our stomach’s microbiome is new to science, and all impacts are under intense scrutiny. Sugar-free beverages may be a better choice than sugar- infused drinks because they don’t cause insulin spikes, but the Mayo Clinic warns that frequent consumption of any type of sweetened drink can become habit-forming, making it hard to return to drinking plain water, which is the optimal choice for health. As with most food trends, we should be informed, listen to our bodies, and make wise choices about what we drink and eat.
Managing Anxiety in Midlife SIMPLE SOLUTIONS FOR A CALMER MIND
As we age, life’s demands shift in ways that can heighten anxiety. Many older adults navigate significant changes — increased career demands, aging parents, and chronic health conditions. Hormonal shifts associated with aging, especially among women, can also amplify stress and unease. Common symptoms include irritability and panic, insomnia, trouble with memory and focus, and digestion problems. Fortunately, there are strategies to help you regain control and maintain your well-being. Practice mindfulness and relaxation techniques. Mindfulness techniques encourage you to focus on the present moment, which can counteract racing thoughts and reduce feelings of worry. Mindfulness-based practices include meditation, deep breathing, and yoga. Even a few minutes of daily practice can make a big difference. Stay physically active. Physical activity releases endorphins, which improve mood and reduce stress. Activities like walking, swimming, and tai chi can be ideal for older adults, as they are gentle on
the body while providing mental health benefits. Aim for 30 minutes of activity most days of the week. Maintain social connections. Strong social ties are one of the most significant predictors of contentment. Reaching out to friends, family, and community groups reduces feelings of isolation and can help manage anxiety. Consider joining a book club, taking a class, or volunteering — these help foster meaningful connections while keeping your mind engaged. Seek professional support. If anxiety feels unmanageable, speaking with a therapist or counselor can help. Cognitive behavioral therapy is beneficial for anxiety, as it enables you to identify and reframe negative thought patterns. In some cases, a medical provider can prescribe helpful medication. Experiencing anxiety in your 50s and 60s is more common than you think, but it’s also manageable. Taking proactive steps today can lead to a calmer, more confident tomorrow.
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The Hidden Benefits of Loving Your Daily Workout When getting in shape and sticking to an exercise routine can feel like an uphill battle, it doesn’t have to. Current Find an Exercise Routine You Can Stick To
enjoy. If it’s easier to exercise with friends, ask at your gym for groups that meet there or find other people who want to work out with a group on social media. Break the 150-minute goal into smaller, achievable increments. If you like jogging, rather than running for 30 minutes five days a week, substitute cycling — either outdoors or inside on a stationary bike — every other day to take the pressure off your feet and joints. Three 10-minute workouts rather than one long session is also fine. Whatever feels good for you and keeps you giving your best effort each workout. Track your sessions and reward yourself. Keeping a calendar of your successes helps make your good habits tangible. If you need a boost, look for different yoga, dance, or martial arts classes to incorporate into your schedule. After 30 KETO LEMON GARLIC BUTTER CHICKEN
TAKE A BREAK! Choose something you enjoy. It’s okay if lining up at dawn to enter a CrossFit gym isn’t your thing. There’s nothing worse than dreading daily trips to a weight room when you’d rather be out hiking or playing a competitive sport. The important thing is to do what you With these guidelines in mind, it’s time to reset your workout expectations with these three tips to help you find a program you can stick with. studies show that we should strive for at least 150 minutes of moderate exercise weekly. Moderate being defined as walking 2 miles in 30 minutes or biking 5 miles in the same amount of time at a rate that requires some effort to hold a conversation.
days of success, give yourself a treat, whatever may be motivational. The bottom line is that exercise should be enjoyable if you’re going to stick with it. Don’t beat yourself up if you fall off the wagon. The voice in your head should be encouraging, the way you would speak to a friend who’s struggling. Give yourself time to establish your new routine. If you choose activities you enjoy, taking time for yourself will be a pleasure. You’ll start looking forward to your exercise routine and be more likely to stick with it over the long term.
Inspired by DietDoctor.com
INGREDIENTS • 4 chicken thighs, bone-in, skin-on • Salt and pepper, to taste • 2 tbsp olive oil • 2 tbsp unsalted butter
• 2 cloves garlic, minced • 1/4 cup low-sodium chicken broth • 2 tbsp heavy cream • 1 lemon, zest and juice • 2 tbsp chopped parsley, for garnish
DIRECTIONS
1. Preheat oven to 400 F and season chicken with salt and pepper. 2. Heat olive oil in an oven-proof skillet over medium heat. Sear chicken skin-side down until crispy, about 5 minutes. Flip and cook 2 more minutes; remove from skillet and set aside. 3. Melt butter in skillet, then sauté garlic until fragrant. Add broth, cream, lemon juice, and zest. Simmer for 3 minutes. 4. Return chicken to skillet, spoon sauce over, and bake in oven for 15–20 minutes or until cooked through (165 F internal temperature). Garnish with parsley before serving.
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206-524-6702 KaizenSeattle.com
5025 25th Ave. NE, #201 Seattle, WA 98105
INSIDE THIS ISSUE
1.
Maximize Your Movement
2.
How Much Do You Know About Diet Soda?
Your Guide to Conquer Anxiety
3.
Make Exercise Fun and Effective
Keto Lemon Garlic Butter Chicken
4.
Mastering the Art of Nature Photography
Capture Nature’s Beauty Like a Pro
Quick Tips for Better Outdoor Photos Nature photography offers a great way to get outside and capture the beauty of the natural world. Whether you’re new to this hobby or have been snapping photos for years, you can always enhance your skills with these four tips for producing compelling outdoor photos.
speed, and ISO, which control exposure and depth of field. For instance, a wide aperture (low f-stop) can help create a shallow depth of field and isolate your subject from the background, which is particularly effective for wildlife photography. Conversely, a narrow aperture (high f-stop) is ideal for landscape shots because it increases the depth of field and helps keep more of the scene in focus. Consider Composition In photography, composition is key. When taking nature photographs, apply compositional rules such as the rule of thirds (placing subjects off- center), leading lines (guiding the eye with pathways or rivers), and framing (using natural elements to highlight the subject). Experimenting with different perspectives and angles can also add depth to your photos.
Be Respectful Whenever you’re out in the field,
Plan Ahead Before heading outside with your camera and other gear, research your chosen location and the subject you aim to photograph. Understanding the local wildlife, plant life, and weather conditions can inform your equipment selection. Timing is also key. Early morning and late afternoon, known as the “golden hours,” offer soft, diffused light that enhances natural scenes. Master Your Equipment Be sure to familiarize yourself with your camera’s settings. Some of the most important include aperture, shutter
respect the environment by following local guidelines, maintaining a safe distance from wildlife, and minimizing your impact on natural habitats. Always stay on designated paths and never remove any natural objects. Following a few simple rules protects wildlife and the landscape and maintains the integrity of your photography. With these tips in mind, you’re ready to enjoy the outdoors while capturing images that reflect the beauty of the natural world.
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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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