Take a look at our January newsletter!
JANUARY 2023
KaizenSeattle.com | 206-524-6702
A LONG DRIVE HOME SNOWBOUND ON THE INTERSTATE I had no choice but to pull off to the side and walk to the gas station at the exit. In my journey through the snow, I saw multiple cars abandoned in ditches and a bus tipped over, blocking the off-ramp. When I finally got to the gas station, they only had one-gallon gas cans. I suppose it would have been difficult to carry much more back with me, but unsurprisingly, it didn’t last. I failed to make it to the exit again and had to walk back to the gas station a second time. What a miserable experience! I didn’t have anything I could strap the gas can to the top of the car with, so I was forced to keep it in the trunk, which was not closed off from the cabin. I had to roll down the window to keep myself from inhaling too many gas fumes in below-freezing weather with no provisions in my car except a box of raisins. Finally, I reached the off-ramp. I probably should have looked for a motel, but I kept driving and finally made it home by 3:30 a.m. So much for a one-hour commute! I was supposed to be at work the following day by 9 a.m., but I called around 8 to explain why I wasn’t going to make it. The news that morning was full of reports about cars being towed off the freeway where people had abandoned them. As awful as the experience was, I learned a lot, like having a full gas tank before heading out in the snow. I now also keep an emergency kit with food, warm clothes, and other essentials on hand. And I think twice about heading out in bad weather. About four years after this event, the news reported an incoming snowstorm. Having learned my lesson once, I spent the night at the clinic. –Dr. Colin Sisco
Love it or hate it, we’ve hit the middle of winter, and January is usually the coldest month of the year. Sometimes, that only means putting an extra blanket on the bed. Other times, winter weather can lead to big trouble. It did for me around January 2007, when I was in the middle of my gap year between undergrad and physical therapy school. I worked as a PT aide at this very clinic long before I became the owner. I usually finished work around 6 p.m. and had a one-hour commute in moderate traffic to where I lived south of Seattle. The weather forecast had predicted a snowstorm, but there wasn’t a flake on the ground or in the sky when I left work. It wouldn’t have been the first time the meteorologists were wrong. I got on the interstate, and things were normal — until I hit Tukwila. All of a sudden, there was snow and a sea of taillights. Traffic was at a total standstill. So, I knew I wouldn’t get home by 7 p.m. like usual. But the next exit was only about a mile away. I just had to wait a few minutes, get off the interstate, and take some backroads home. Of course, it didn’t work out that way. I was driving my mom’s Acura MDX, one of the few cars at the time that told you exactly how much gas you had. I sat in traffic for hours, watching my half tank of gas disappear. The fuel finally ran out around 10:30, only about a quarter mile down the road from where traffic had first stopped.
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HACKS FOR AT-HOME PT ROUTINES
While working with your physical therapist in person is a crucial part of recovery, the maintenance you do at home matters just as much. However, most people find sticking with their at-home therapy routine harder than expected. Sometimes we’re exhausted after a long day, have other plans, or simply forget to perform home therapy. It makes sense why so many people can easily fall behind on their healing. We’d like to help — so if you’re feeling unmotivated, try these four easy hacks. The Power of Education The most straightforward way to ensure you follow through with your at-home therapy is to understand the benefits you’re receiving from it. If you feel it’s pointless to exercise at home — and you plan on just waiting to see your therapist — you will lose the motivation to accomplish what you should be doing to properly heal.
you’re getting from those at-home exercises. That way, when deciding whether to do them, you’ll know precisely how you may harm yourself by failing to follow through.
be, find these pockets of time and set an alarm as a reminder to do your physical therapy. Starting Earlier If you don’t want to use your lunch break or relaxation time for physical therapy, start your day earlier to fit it in. Set your morning alarm to go off only 10–15 minutes before it normally would — and get those exercises in! This way, you’ll feel more awake by moving your body first thing in the morning. Plus, you won’t have to feel anxious about completing your routine later in the day. Multitasking You don’t need to do your physical therapy alone in a silent room. If you like to watch TV in the evenings, complete your therapy while watching and exercising simultaneously. If your dinner has to bake for 30 minutes, use that time to do your PT. Before you know it, you’ll have completed your therapy, and you can be proud of how hard you’ve worked to improve your health.
Using an Alarm Once your at-home therapy is
prescribed, figure out when it best fits into your schedule. Maybe you have free time after dinner or during your lunch break. Whatever the case may
Next time you see your physical therapist, ask them about the benefits
Volunteer to Keep Your Body and Mind Active! Sharing Your Time Can Become Your Favorite Exercise
Staying active is increasingly vital to our health as we age. But pain, injury, or the lack of an exercise location can limit how we keep fit. But luckily, there is an easy way to have an active lifestyle without lifting weights or joining a gym: volunteer! Here are three reasons volunteering can be your new favorite exercise if you’re looking to flex some physical, mental, or social “muscle.” It moves you. Volunteering offers different ways to move your body! Even small things like strolling through a park to pick up litter, navigating around a soup kitchen, or directing visitors at your local donation center keep you active. Most organizations are happy to modify more strenuous activities (like lifting heavy boxes or walking up a steep hill) to fit your abilities. So, even if you’re just beginning an exercise habit, volunteering is a perfect initial step in your fitness journey. Your brain expands. When you volunteer with others, you usually have a common goal, like feeding the community, cleaning up a park, or planting
a garden. Joining others to accomplish a task provides a significant brain boost, and studies show camaraderie increases positive thoughts and feelings.
On top of feeling better, volunteering keeps your mind agile. By working hard to solve a problem, you’re using more neural pathways, which helps keep mental decline at bay. You form connections. As we mentioned earlier, when you show up to volunteer, others usually attend for the same reason. Socializing with the group can help you feel less isolated and more connected to others, and some of these people may even become friends when the job is complete. If you want to get active but don’t know of volunteer opportunities in your area, visit VolunteerMatch.org and enter your zip code to find local in-person options. Help yourself and others by making volunteer work your go-to exercise!
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the body fight against inflammatory diseases. Their abundant antioxidants fight free radicals that can damage our cells and contain very low cholesterol levels. To top it off, they have minimal carbs and sodium too. Incorporating More Dark Greens Into Your Diet Unlike some people might think, you don’t need to eat a kale salad every night or Popeye your way through a can of spinach to consume a healthy amount of greens. Even if you’re in a rush, there are many simple ways to sneak some dark greens into your meals. • Wrap your favorite protein in a tortilla and add spinach, arugula, or kale. Whether it’s tuna salad or chicken breast, rolling it together with some dark greens and light sauce is an easy way to eat healthy while on the go. • Stir-fry your veggies with some chicken or tofu. Toss in greens like spinach, bok choy, or broccoli with garlic, onion, ginger, and soy sauce for an effortless weeknight meal. • Soften your greens in a soup. Even if you’re quickly making a can of Campbell's or ramen noodles, tossing your dark greens into the broth right before it’s done can help soften them. Just make sure to chop them so they’re small enough to slurp up from your spoon. Any way you prepare them, darker greens are better for your health. Try to incorporate them into at least one meal daily to receive the excellent benefits they provide.
WANT A BALANCED DIET? EAT DARK LEAFY GREENS!
After a long day of work, sometimes we want nothing more than to come home and relax, unburdened by the worry of whether or not our dinner is healthy. Unfortunately, these days add up, and the longer these unhealthy meals continue, the worse it can be for you. So how can you still eat a balanced diet even when you’re exhausted or busy? The answer is to add dark leafy greens to your diet. While any vegetable is better than a burger or a cookie, darker greens — like spinach, kale, bok choy, and mustard greens — provide many impressive health benefits. Because of their rich color, these greens have higher folate levels, a B vitamin responsible for promoting heart health and preventing cancer.
Along with B vitamins, dark leafy greens have tons of vitamin K. This protects bones from osteoporosis and helps
Air Fryer Roasted Salmon With Sautéed Balsamic Spinach
TAKE A BREAK!
Inspired by FeastingAtHome.com
DIRECTIONS
INGREDIENTS
• 3 tsp olive oil, divided • 4 salmon fillets (6 oz each) • 1 1/2 tsp reduced- sodium seafood seasoning • 1/4 tsp pepper • 1 garlic clove, sliced • Dash of crushed red pepper flakes • 10 cups fresh baby spinach (about 10 oz) • 6 small tomatoes, cut into 1/2-inch pieces • 1/2 cup balsamic vinegar
1. Preheat air fryer to 450 F. Rub 1 tsp oil over both sides of salmon, then sprinkle with seafood seasoning and pepper. In a greased air fryer basket, place salmon. 2. Cook about 10–12 minutes until fish flakes easily. 3. In a 6-qt stockpot, place remaining oil, garlic, and pepper flakes. Heat over medium-low heat for 3-4 minutes. Increase heat to medium-high. Add spinach and cook until wilted. Stir in tomatoes; heat through. 4. In a small saucepan, bring vinegar to a boil. Cook until vinegar is reduced by half, then remove from heat. 5. Arrange spinach on serving dish. Place salmon over spinach mixture and drizzle with balsamic glaze.
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PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
206-524-6702 KaizenSeattle.com
5025 25th Ave. NE, #201 Seattle, WA 98105
1. Dr. Sisco’s Worst Winter Weather Battle INSIDE THIS ISSUE
2. Hacks for At-Home PT Volunteer to Stay Active
3. Why Dark Leafy Greens Are Better for You Air Fryer Roasted Salmon With Sautéed Balsamic Spinach
4. 3 Easy Ways to Exercise
11 MINUTES OF MOVEMENT A DAY CAN HELP KEEP DEPRESSION AWAY
According to the Hope for Depression Research Foundation, depression affects 10% of Americans annually. And since the disorder doesn't pick favorites, anyone can suffer from its melancholy grasp. But there are things people can do to help. In fact, exercise has been known to help, but what if people are limited on time or motivation? New research by JAMA Psychiatry shows that completing just half of your recommended daily exercise (only 11 minutes!) can lower your risk of experiencing depression. So, when battling the blues, some exercise is always better than none. Here's how to squeeze that movement into your schedule. Increased Walking Time If you’re not exercising already, you don’t need to start running a 5K tomorrow. Take it slow before building on the activity that’s already in your routine. The easiest way to hit that exercise mark is by slowly increasing the time you spend walking each day. If you work from home and never leave the couch, consider taking a lap around your house every 30 minutes. If you need to go grocery shopping, make yourself walk through every aisle or park your car farther away so you have a longer distance to walk.
Get those steps in however you feel comfortable, but the goal is to walk for at least 11 minutes a day. Workout Videos When you’re depressed or feeling
down, following a peppy exercise influencer in a 35-minute YouTube video is probably the last thing you want to do. But remember, you only need to start with 11 minutes a day. Simply choose a video and plan to only complete a portion of it. You can even choose to follow the easy parts, but set your timer for 11 minutes and follow along the best you can. Once your alarm goes off, reward yourself for getting that movement in! The Benefits of Dancing Any movement counts, even dancing. And you don’t need to be good at it to participate, either. To meet your 11 minutes, simply put on four of your favorite dance songs — and bust a move! Even if it takes months to get there, moving your body a little each day will help. So, push that cart, pop on that video, or pull out your best dance moves to fight depression.
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join us for a FULL WEEK of FREE EXAMS!
JAN. 9–13, 2023
Call or email now to schedule your exam the week of Jan. 9–13! Appointments are free but limited in the number we can accommodate.
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.
Our expert team of physical therapists can help with all types of issues, including:
These exams are perfect for:
Back pain
Knee pain
»
»
» Sciatica » Arthritis »
Pain in hands or feet
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» All past patients who have not seen a physical therapist in more than three months
Problems walking
»
Shoulder pain
Sports injuries
» All present patients who have another problem not currently being treated
»
Neck pain
»
Balance or dizziness
»
Headaches
»
» All friends and family of our past and present patients
If you are having pain or 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 206-524-6702 or email us at 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 Jan. 9–13 will receive a FREE copy of my book, “Back to Normal.”
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 send 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
KaizenSeattle.com
206-524-6702
HERE’S WHAT OTHERS HAVE TO SAY ABOUT KAIZEN PT!
“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.
“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.
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