Take a look at our August newsletter!
AUGUST 2024
KaizenSeattle.com | 206-524-6702
MELT AWAY YOUR STRESS
Rest, Rejuvenate, Revitalize
Relaxation often takes a back seat to our myriad responsibilities in today’s fast-paced world. I know this is true for me, but Aug. 15 is National Relaxation Day, a timely reminder for us to prioritize self-care and unwind from the stresses of daily life. Over the past five years, I have struggled to find adequate time to relax, constantly feeling pressured to stay busy. However, this relentless pace has consequences, like increased stress and a sense of burnout, so I’ve found ways to work relaxation into my schedule. One of my favorite ways to relax is taking short naps on weekends. A 20-minute nap is usually the sweet spot, providing enough rest to rejuvenate without making me feel groggy. This brief pause helps me get back on track and boosts my energy for the rest of the day. Additionally, spending time with my family around our backyard firepit offers a great way to unwind. The warmth of the fire and the company of loved ones can melt away worries and relieve the day’s stress.
incredibly calming. It is a perfect way to soothe my muscles and clear my mind. Another activity I love is watching the sunset or the sunrise in my backyard. They seem to be over too quickly, but there is something special about witnessing the natural coming or going of the day. These times are fleeting, but I always long for the sense of peace they bring. I also enjoy light physical activities, such as walking or jogging, to help me relax. These activities allow me to clear my mind and release built-up tension. Combining fresh air and gentle exercise works wonders. In the field of physical therapy, we understand how important it is to relax, especially if you’re balancing targeted exercises or working toward healing. The best way to get the most out of your efforts is to establish a relaxation routine that works best for you and your daily life. Finding what calms your mind best may take some trial and error, but you can experiment with different activities to discover what works best for you. Then, schedule your relaxation time as you would any other important activity, and then be disciplined about maintaining it. Many people find relaxation through exercise. If that is the case for you, try incorporating workouts into your morning routine; an early accomplishment will help you feel good for the rest of the day; a positive start also sets the tone for success and ensures other pressing daily activities don’t crowd out your exercise. You can also create a flexible to- do list to help manage stress. List the tasks you want to accomplish and adjust your plans as needed. Finding ways to unwind, whether through short naps, family time, soaking in a hot tub, enjoying nature, or exercising, is essential for our well-being. Making relaxation part of a daily routine allows us to manage stress more effectively and lead healthier, more balanced lives.
Our hot tub is another one of my favorite ways to relax. Soaking in the warm water, especially under the open sky, is
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STAY LIMBER LATER IN LIFE
Try These Stretches to Increase Mobility and Reduce Injury
toward your shoulder until you feel a stretch on the opposite side of your neck. Hold this position for about 15–30 seconds. Repeat on the other side. You can do this several times throughout the day to maintain neck mobility. Upper Back Stretch The upper back stretch is excellent for alleviating upper and middle back tightness. Sit in a chair or stand tall. With your arms about shoulder height, clasp your hands in front of you. Move your chin toward your chest and reach forward with your arms so you are rounding your upper back. Hold for 15–30 seconds and relax. Repeat a few times to reduce tension in the back. Ankle Circles Ankle mobility is vital for balance and preventing falls. While seated, extend one leg in front of you and rotate your ankle slowly in a circular motion. Do 10 circles in each direction, then switch to the other
ankle. This exercise helps maintain joint flexibility and can be done daily. Calf Stretch This stretch is vital for maintaining the flexibility of the lower legs, which is important for mobility. Stand facing a wall with your hands placed at eye level on the wall. Place one foot back with the knee straight and the other in front with the knee bent. Press the heel of the extended leg toward the floor until you feel a stretch in your calf. Hold for 15–30 seconds and switch legs. Incorporating these stretches into a daily routine can significantly improve flexibility, reduce discomfort, and enhance overall function. Always remember to move slowly into each stretch and curtail any movements that cause pain. Consistency is key, and with regular practice, these stretches can help you lead a more active and pain- free life as you age.
Maintaining flexibility and mobility is crucial as we age to enhance quality of life and reduce the risk of injuries. Stretching exercises are an excellent way for older adults to keep muscles elastic, promote relaxation, and improve blood flow. Here are four essential stretches tailored for seniors that are effective and easy to incorporate into a daily routine. Neck Stretch This gentle stretch can help relieve neck and shoulder tension, which older adults commonly experience. Sit comfortably in a chair with your feet flat on the floor. Slowly tilt your head
More Than Just the Numbers Focus on These 5 Wellness Practices by Harley Pasternak
In the world of health and fitness, it’s easy to get lost in the numbers — constantly checking the scale, measuring waistlines, and obsessing over every calorie. However, renowned celebrity fitness trainer Harley Pasternak offers a refreshing perspective with his five fundamentals of health and wellness, which focus more on lifestyle habits rather than the numbers that often define our fitness journeys. 1. Daily Steps: Harley emphasizes the importance of movement. Rather than spending hours in the gym, he advocates for getting your daily steps in. This could mean taking a brisk walk in the morning, opting for the stairs instead of the elevator, or even pacing during phone calls. 2. Unplugging: It’s too easy to be glued to our phones all day. Setting boundaries not to check emails after a particular hour or dedicating time to read a book or meditate, for example, will help maintain a healthier, more balanced lifestyle. 3. Stress Management: Managing stress is another pillar of Harley’s approach. Chronic stress can lead to a host of health
issues, including heart disease, anxiety, and sleep disturbances. Incorporating daily practices like deep breathing exercises, yoga, or even short walks can significantly mitigate stress levels. 4. Healthy Diet: Nutrition plays a crucial role in overall wellness. Instead of counting every calorie, concentrate on the quality of the food you’re consuming. Hydration is also crucial! 5. Resistance Exercises: Resistance training is fundamental to building muscle, burning fat, and increasing metabolic rate. Harley suggests incorporating simple resistance exercises into your routine, such as squats, lunges, or push-ups, which you can do anywhere. You gain direct control over your health and wellness by shifting focus from the scale to these five key areas. Remember, the numbers on a scale are merely indirect results of your daily habits. Focusing on these actionable and controllable aspects of your lifestyle means you don’t need to worry about the scale. You’re building a foundation for a healthier, happier life.
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Create or Join a Cooking Club! A RECIPE FOR GREAT FOOD AND FRIENDSHIPS
Cooking Up a Good Time Each time your cooking club meets, you can embark on a new and exciting culinary adventure! Having a theme for your club’s meetup — like Thai, Italian, or French — can allow your group to spread their foodie wings and learn more about regional cuisine. You can
Cooking clubs can turn a chore into a flavorful event, with your friends acting as the ingredients for a good time and some good food. Let’s face it: Preparing a meal on your own can sometimes be a lonely, uphill slog, but if you cook with others, utilizing a theme, goal, or challenge
to make it all the more exciting, it can be spectacular! Here are two reasons why — and how — you should create a cooking club!
also replicate one of your favorite television cooking competitions, like “Chopped” or “Cutthroat Kitchen,” and turn one of your club’s gatherings into an entertaining spectacle! If you want to embark on a group diet, meal prepping with your group is a great way to reduce food waste and save money by bulk purchasing groceries. Collaborating on a culinary project can help rekindle friendships while exploring a fun hobby with those whose company you adore. If you want to socialize more while creating delectable memories with loved ones and friends, then a cooking club may be your new favorite group hobby!
Friends of a Feather Cooking clubs usually comprise a small group of friends who come together regularly to cook. If you have friends who are
TAKE A BREAK! similarly interested in expanding their culinary horizons, you are well on your way to establishing a successful club! Agree on a time — weekly, bi-weekly, or monthly — to collaborate on themed meals, preparation, or even cooking challenges, and away you go!
TASTY CUCUMBER SUSHI ROLLS
INGREDIENTS • 1 cup uncooked sushi rice • 1 1/2 cups water • 2 tbsp rice vinegar • 1 tbsp sugar
• 1 tsp salt • 2 sheets of nori • 1/2 a cucumber, sliced
lengthwise into thin strips
DIRECTIONS
1. To make sushi rice, combine rice with water in a small saucepot. Add vinegar, sugar, and salt. Bring to a boil, cover, reduce heat, and simmer for 15–20 minutes until water is absorbed. Let cool. 2. Lay a piece of nori on a flat surface. Spread half of the sushi rice evenly over the nori, leaving a 1/2-inch border on one end. 3. Place half the cucumber strips along the other end of the nori. 4. Using your fingers, moisten the 1/2-inch border of the nori with water. 5. Gently roll up the nori, starting from the end with the cucumbers. Then press to seal. Repeat with a second sheet of nori and remaining cucumber. 6. Slice with a serrated knife into 1-inch sections and serve.
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206-524-6702 KaizenSeattle.com
5025 25th Ave. NE, #201 Seattle, WA 98105
1. The Importance of Prioritizing Relaxation 2. Simple Stretches to Maintain Mobility as You Age Transform Your Health With Harley Pasternak 3. The Joy of Joining a Cooking Club Tasty Cucumber Sushi Rolls 4. Discover the 4 Organs Your Body Can Function Without INSIDE THIS ISSUE
SPARE PARTS 4 ORGANS AREN’T AS NECESSARY AS YOU THINK
Have you ever wondered about the human body and our “essential” organs? Well, it turns out not all of our organs are as indispensable as you might think. That’s right! Some parts aren’t mandatory to survive, and when one of these organs starts acting up, it might be better to go on without it. There are four organs you can surprisingly live without; the human body still functions just fine! Gallbladder: The Bile Backup The gallbladder is like the body’s bile storage unit, saving some digestive juices for a rainy day — or, more specifically, when you eat a fatty meal. However, if your gallbladder starts struggling (often due to painful gallstones), your liver can take over the job of releasing bile directly into
the small intestine. No gallbladder? No problem! You might just need to watch your fat intake to avoid digestive issues. Appendix: The Mysterious Pouch The appendix is that tiny, mysterious sac attached to the large intestine. Once thought useless, it’s now believed to have some immune function. However, many people go on to live happy, healthy lives without it — especially after it throws a fit in the form of appendicitis. Those who have had their appendix removed can’t tell the difference in quality of life! One Kidney: The Lone Ranger Humans usually have two kidneys, but just one is enough to filter blood and make urine. Many people donate a kidney and continue to lead active,
normal lives. You can even live without any kidneys, but this would require hours of weekly dialysis — not ideal. Reproductive Organs: Optional Equipment Whether due to health reasons or personal choices, some people have their reproductive organs removed, such as the uterus, ovaries, or testes. Their lives go on without these, and research suggests men who have had both testes removed go on to live longer! So, there you have it, four surprisingly expendable organs. The human body is truly a marvel of flexibility and adaptation, managing to keep the show going no matter what!
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Join us for a FULL WEEK of FREE EXAMS! AUG. 26–30
Our expert team of physical therapists can help with all types of issues, including:
Dear Valued Patient,
We have exciting news! To give back and thank our community for their continued support, we are hosting a full week of free exam appointments with our team of physical therapy experts.
Back pain Sciatica Arthritis
Knee pain
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Pain in hands or feet
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These exams are perfect for:
Problems walking
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Shoulder pain
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Sports injuries
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Neck pain Headaches
All past patients
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Balance or dizziness
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» All present patients who have another problem not currently being treated
If you feel pain or have problems with walking, standing, sitting for long periods, going up or down stairs, getting in or out of the car, sleeping, driving, exercising, playing sports, or working long hours, then this is an excellent opportunity to see one of our qualified therapists and find the cause of your issue. Call us at 206-524-6702 or send an email to Info@kaizenseattle.com to schedule your free exam before slots run out! And as a special bonus, all who attend a free exam appointment during the week of Nov. 27–Dec. 1 will receive a FREE copy of my book, “Back to Normal.”
» All friends and family of our past and present patients
Your free exam consists of a 20-minute, one-on-one appointment with one of our physical therapists, who will talk with you about the history of your problem and ensure that you leave knowing:
1. The cause of your pain or problem 2. What a plan for successful treatment looks like
If you are a past or present patient, schedule your free exam by calling us at 206-524-6702 or sending us an email to Info@kaizenseattle.com . If you are referring a friend or family member, give them this insert and have them call us to schedule their free exam at 206-524-6702 or send us an email to Info@kaizenseattle.com .
Sincerely,
–Dr. Colin Sisco Colin Sisco, Owner and Physical Therapist
Call or email now to schedule your exam the week of Aug. 26–30! Appointments are free but space is limited.
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Here’s what others have to say about Kaizen PT!
“I am an 81-year-old woman in need of help to increase my strength and balance. Barry has really helped me improve my ability to get around the area. I’ve really enjoyed our outdoor outings. He has shown me how to be safe in my stride and how to watch for trouble spots. My stamina has improved greatly. Thank you, Kaizen and Barry!” –Rosemary L.
“Early this fall, I tore my soleus muscle while running, which is one of my favorite ways to exercise. Marina helped me to gradually rebuild mobility, flexibility, strength, and muscle memory to heal safely and quickly. I feel confident I can run again, injury-free!” –Cindy Jo A.
“Before PT, I was struggling with tingling and soreness in my back. The issue was stopping me from going to the gym and getting proper exercise. Thanks to the excellent help at Kaizen Physical Therapy, I was able to fully recover and return to the gym without pain.” –Camden D.
“Colin Sisco helped me tremendously with chronic pain from a tennis shoulder injury. I had been to other PTs previously, but none were able to help me with daily pain management. Colin was able to see the restricted movement in my neck/ shoulders and work with me on exercises to improve my range of motion and overall pain level. I’m now pain-free and very thankful to have found Colin & Kaizen. I would highly recommend them to anyone!” –Jenny R.
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