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MARCH 2026
KaizenSeattle.com | 206-524-6702
Peace Over Pings When was the last time you used your phone as just a phone?
Tips for a Tech- Free Holiday
free moment you can, not track every post that hits your accounts. I have a feeling that anyone who gives National Off-Grid Day a try may feel more clear-headed and peaceful by the time it’s over. Of course, enjoying this “holiday” may be easier said than done, especially since March 26 is a Thursday this year. It may not be ideal to switch off your computers at work during a workday. It’s also not a good idea to turn off your Messenger or texts if that’s how your kids typically contact you from school if they need you. What’s nice about going off-grid is that you can do it whenever it’s most convenient for you … so long as you try it at some point. Naturally, many people have health-related apps on their phones. While I’d never suggest not using those if they’re helpful (or even critical) to your well-being, the chances of you picking up your phone to use an exercise app (as one example) and only staying on that one app the whole time you’re on the phone are probably 0%. Maybe you can plan ahead and consider other ways to get whatever you’d receive or track on your Off-Grid Day, such as writing down essential details or counting steps instead of relying on your screen for that information. Considering this cover article and the one I wrote last month, it’s obvious I’m a fair-weather social media user at best. That said, I also understand it can still help us positively connect with our clients. Before or after your next (or first) Off-Grid Day, visit us at Instagram.com/kaizenpt or Facebook.com/kaizenseattle to stay in the know about who we are, what we do, and how we can help you.
These days, the traveling computers in our pockets are with us virtually 24/7. They’re often the first thing we reach for after shutting off the alarm in the morning, the first thing we grab when we’re standing in line somewhere, and the last thing we check before calling it a night. Every step of the way, our days are filled with texts, notifications, feeds, and apps that keep our fingers busy and our minds distracted. The televisions and laptops we may also use only add to the time our eyes spend in front of screens. Aside from sleeping, there’s rarely a moment in our lives when we’re not connected to technology in some way. I know, I know. Leaving your house without your cellphone could feel like walking outside without any clothes on, but stay with me for a minute. If you had a full 24 hours away from all smartphones, computers, the internet, and TV, how would you spend them? You could soon have a chance to find out. We have many enjoyable formal and informal holidays throughout the year, but one you may be unfamiliar with is coming up in a few days and is worth celebrating: Make Up Your Own Holiday Day on the 26th. This month also marks the 20th anniversary of the first tweet ever posted on X (then Twitter). Keeping these two things in mind, I came up with a holiday I’m calling National Off-Grid Day.
The concept is simple: Do everything you can to switch yourself off from social media, apps, and other technologies for a single day. Don’t log into your feeds, don’t follow news updates, and keep your laptops shut. Spend face-to-face time with friends and loved ones (and encourage them to switch off their technology as well), and enjoy moments without selfies or status updates. The goal is to enjoy every tech-
Happy National Off-Grid Day! I hope this holiday catches on. If you end up celebrating this year, please let me know how your time without tech went!
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Where Movement Meets Buoyancy Aquatic Therapy Brings Relief to Those Who Need It Most
Chronic pain can be debilitating. After months of dealing with pain and discomfort, it starts to feel like there’s no relief available. Traditional physical therapy or massages may provide temporary aid, but before long, the lingering pain returns. It doesn’t matter whether a prior injury, arthritis, or an unknown cause spurred it on. Once you start to experience the long-term symptoms of chronic pain, such as fatigue or mental health decline, you become even more desperate for help, but where can you turn when all of the usual solutions come up short? The answer you’ve been looking for may require you to get a little wet! Aquatic therapy is a growing trend in the physical therapy world, and it’s proven to be incredibly beneficial for those facing chronic pain that won’t fade. Exercise is a great way to improve your overall health and get relief from persistent conditions. Still, those facing intense, chronic pain may not have the capability or capacity to head to the local gym for a quick workout. Aquatic therapy reduces these challenges thanks to water’s natural buoyancy. You don’t have to worry about extreme pressure on your joints, which allows you to complete strength and stretching exercises that wouldn’t be possible on dry land.
Exercising in the water offers additional benefits you may not be aware of. Performing simple movements in the water will strengthen your muscles to a greater level because they have to work harder against the water’s density and resistance. That strength helps ease the pain of chronic conditions. Furthermore, spending time in water will make you feel better mentally. It can be relaxing and elevate your mood, even when you’re pushing your body to its limits. But aquatic therapy isn’t as simple as hopping in your local pool and swimming laps. Ideally, you’ll work with a physical therapist who directs each exercise and ensures you maintain the proper form to get the most out of your effort. Just like regular physical therapy, you get a program tailored to your needs. Every action you take in the water can ease specific symptoms and help you achieve your short-term and long-term goals. There will likely be adjustments as the process progresses, but hopefully, you will feel relief quickly. If you aren’t a strong swimmer or don’t know how to swim at all, you can still participate in aquatic therapy. Most aquatic therapy exercises take place in water that is waist or chest-deep. Specific exercises depend on the location and level of pain, but some of the most common include water walking, leg raises, and water cycling. After learning how beneficial aquatic therapy can be for those struggling with chronic pain, you may be wondering if it’s right for you. While certain variables and factors matter, most people medically diagnosed with specific conditions such as fibromyalgia, osteoarthritis, lower back pain, muscle spasm, and peripheral neuropathy may see improvements in managing their pain. And in some cases, aquatic therapy can benefit those recovering from a traumatic brain injury or stroke. Check with your doctor or physical therapist to see if aquatic therapy may be the solution you’ve been looking for. At times, chronic pain can make you feel limited in your own life and keep you from enjoying your favorite hobbies or even spending time with loved ones during flare-ups. Aquatic therapy isn’t a magical solution that will render you pain-free, but it may provide some real relief.
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Tom Brady’s Game Plan for a Long, Healthy Life Goal Line Gains
What if the secret to a 23-year NFL career wasn’t superhuman genes, but a set of habits and routines anyone could do at home? Tom Brady, one of the most accomplished quarterbacks of all time, has mastered longevity. The former football star credits proper sleep, plant-based nutrition, and regimented training for his athletic prowess. Get ready to “set-hut” your way to better health, just like Number 12. Super Bowl Sleep Proper sleep is essential to a long, healthy life, and this pro athlete takes his snoozing seriously. Tom gets about nine hours of shut-eye each night and has a focused evening routine. He transformed his room into the ultimate arena for
rest, keeping it cool, quiet, and dark. His bedtime is always 9 p.m., and he puts down all his digital devices a half hour before his head hits the pillow. Goal Line Greens Brady’s diet is primarily plant-based, with 80% of his meals being vegan or vegetarian, and the remaining 20% focusing on lean proteins. The football star knows that plants score big on the nutrients, minerals, and vitamins that are crucial for good health. But you don’t have to skip meat altogether to eat like a quarterback. Focus on whole foods and make sure to include veggies on your plate. He also starts his day by drinking water, aiming to consume at least half of his body weight in water throughout the day. He calls hydration the ultimate “amplifier” of his routine. Playbook Performance Structured exercise and recovery don’t just get you ready to make a touchdown; they are key for longevity and muscle quality, especially as we age. Tom starts early with a preworkout, followed by a strength and conditioning routine. To help his body recover, he does a post-workout routine and enjoys using a roller for 20 seconds on any sore or tight areas of his body. Maintaining muscle mass relies on a balance of training and recovery. Even if you’re not dreaming of a Super Bowl win, you can take a page from Tom Brady’s playbook on living a long, healthy life.
SPINACH ARTICHOKE PIZZA
TAKE A BREAK!
DIRECTIONS
1. Thaw dough according to package directions and let it rise for 2 hours. 2. Preheat oven to 450 F. 3. Coat a 10-inch cast-iron skillet with non-stick spray, then gently stretch dough to fit. 4. Spread garlic herb cheese evenly across the entire dough layer. 5. Sprinkle mozzarella and Gruyere cheeses evenly over dough, reserving a small amount of each. 6. As the topping, scatter chopped artichoke hearts, followed by a layer of torn spinach leaves, and then the reserved cheeses. Add black pepper to taste. 7. Bake for 15–18 minutes, until the edges are golden brown and crisp.
INGREDIENTS • 1 loaf frozen bread dough • 2 tbsp garlic herb spreadable cheese • 1 cup shredded mozzarella cheese • 1/2 cup shredded Gruyere cheese • 7 oz artichoke hearts, chopped • Several handfuls of fresh spinach • Pepper, to taste
Inspired by BlueBowlRecipes.com
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206-524-6702 KaizenSeattle.com
5025 25th Ave. NE, #201 Seattle, WA 98105
INSIDE THIS ISSUE
1. Time Spent, Not Scrolled
2. How Water-Based Therapy Eases Chronic Pain’s Grip
3. Quarterback-Quality Habits at Home Spinach Artichoke Pizza
4. The Tiny Nutrient That
Supercharges Your Brainpower
OMEGA-3S ARE YOUR MIND’S SECRET WEAPON BEAT BRAIN FOG FAST
Omega-3s and Cognitive Decline A growing body of research suggests that maintaining higher levels of omega-3s may help protect the brain as it ages. Reviews show associations between higher omega-3 intake and reduced risk of dementia or cognitive deterioration, with DHA appearing especially important. Additionally, newer trials suggest that omega-3 supplementation may enhance motivation and mental clarity in individuals experiencing inflammation- related mood or cognitive symptoms. While omega-3s aren’t necessarily magic, they are fundamental to building and maintaining a healthy, resilient brain. Regularly incorporating fatty fish, walnuts, flaxseeds, or chia seeds, or using supplements when needed, can support clarity, memory, and long-term brain health.
Ever wonder why some days your thinking feels sharp and effortless, while other days your mind feels foggy? Part of the answer might come down to nutrition. The brain may weigh only a few pounds, but it consumes a remarkable amount of energy and relies on specific nutrients to keep its billions of cells communicating smoothly. Among the most important of these nutrients are omega-3 fatty acids, which act as structural building blocks and chemical support systems for the brain at every stage of life. The Brain’s Need for Omega-3s Omega-3s, especially docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), play essential roles in forming and maintaining healthy brain tissue. DHA is a major component of gray matter and contributes to the flexibility and integrity of neuronal membranes. Research
shows that during pregnancy and early childhood, DHA is selectively drawn into the developing brain, shaping cognitive and visual function long before we’re old enough to think about nutrition. Omega-3s and Cognitive Performance The benefits of omega-3s continue well beyond early development. Studies have linked adequate levels of DHA and EPA to sharper memory, stronger learning ability, and improved overall cognitive performance. For example, adults with low dietary DHA have shown notable improvements in memory after supplementation, suggesting that even shortfalls in young, healthy individuals can impact brain function. Other research shows improvements in attention, mental stamina, and mood regulation, further demonstrating the wide-ranging cognitive value of omega-3 intake.
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5 Reasons You’ll Love Deep Tissue Laser Therapy: 1. It Works: The No. 1 reason you’ll love laser therapy? It works! Deep tissue laser therapy can provide powerful pain relief, promote tissue repair, and reduce swelling. 2. It’s Fast: Treatments typically last 4–7 minutes, and many patients report pain relief and improved range of motion after the first treatment. 3. It Lasts: Benefits extend far beyond the treatment itself and continue working for 36 hours after the machine is turned off. 4. It’s Safe: Laser therapy offers a safe alternative to opioids and surgical intervention in many cases. 5. It’s Painless: Laser therapy is administered directly to the skin. You will feel a sense of soothing warmth with no pain, no shock feeling. Many patients reported enjoying the experience, especially when the massage ball treatment head is used to deliver the “laser massage.” Give the Gift of Relief This Spring! 6 LASER SESSIONS FOR ONLY $299! (Original $325) 10 LASER SESSIONS FOR ONLY $399! (Original $475) 15 LASER SESSIONS FOR ONLY $549! (Original $675)
Treatable conditions:
Scientifically proven to reduce pain and inflammation! Scan the QR code to find out how:
Call us at 206-524-6702 to take advantage of this deal while it lasts!
And many more, including nerve pain and neuropathies, TMJ, arthritis, sprains, and strains!
206-524-6702
www.KaizenSeattle.com
Don’t just take our word for it. Check out what these patients had to say about their Kaizen Physical Therapy experience!
ALL IN ALL, AN AMAZING, POSITIVE EXPERIENCE! “This is the second time Marina has helped me, first with lower back issues in May 2023 and then with recovery from a wrist and thumb injury in November 2023. Her methods and manners are gentle and effective and the home exercises were always explained very clearly and helped me progress in my recovery. The rest of the staff are friendly, helpful, and really fun to talk to. All in all, an amazing, positive experience!” –Kim H.
I KNOW I WOULDN’T GET HERE ON MY OWN! “My experience was great. My treatment at Kaizen PT strengthened my lower back a lot and reduced my pain significantly. I know I wouldn’t have gotten there on my own and I am grateful to them.” –Robert M.
ONCE AGAIN, KAIZEN HELPED ME HEAL! “My left knee replacement procedure recovered successfully and rapidly. Natalie Moncayo is a talented and successful professional therapist. My recovery from her practical, biologically informed sessions and extracurricular workouts was rapid and effective for me. Knowing that she is still at work, I will continue doing these exercises. Once again, Kaizen helped me heal! Thank you.” –Steven S.
MY EXPERIENCE WITH SHARONDA AT KAIZEN PT HAS BEEN WONDERFUL! “My experience with Sharonda at Kaizen PT has been wonderful. She is helping me rehab after a total knee replacement and her treatments have improved my knee every time. I highly recommend her to anyone needing physical therapy.” –Suzanne J.
Call us at 206-524-6702 to schedule now!
206-524-6702
www.KaizenSeattle.com
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