Take a look at our October newsletter!
OCTOBER 2024
KaizenSeattle.com | 206-524-6702
Nourishing Bodies, Strengthening Bonds
THE BENEFITS OF EATING WELL TOGETHER
“Exercise is king. Nutrition is queen. Put them together, and you’ve got a kingdom.” — Jack LaLanne Food is the fuel for everything we do, but we don’t always power ourselves with the most sensible options. With so many demands in life, many of us struggle to find the time and energy to sustain or improve our physical health. These days, it’s easier to grab lunch at a fast-food drive-through and eat in the car than to sit down and have a proper meal. I know all too well how quickly someone’s schedule can get away from them. During the week, I’m rarely home from work early
enough to plan out or prep family dinners. Honestly, if I had to think of ways to feed everyone, we’d all be eating out five days a week! With October being National Cookbook Month, I’d like to honor my wife, Theresa — an amazing and versatile cook who keeps our family healthy and prevents us from constantly needing takeout. I admit that I feel very spoiled when I come home after a long day and see one of her marvelous meals waiting for me. She also does a great job involving our 5-year-old daughter, Allison, and 11-year-old son, Julien, in the dinner prep. In addition to spending quality time with their mom away from their electronics and other distractions, they regularly pick up bits and pieces on how to cook for themselves. I love that eating well is such a big part of our family bond. Although Theresa has made plenty of hearty and healthy dishes that would fill out a must-have cookbook, my mother’s Pineapple Chicken Sandwich recipe will always be a family mainstay. A perfect comfort food for any time of year, it combines an English muffin with green onions, dill, shredded chicken, and pineapple for one of the tastiest things you’ll ever have. Considering its tremendous flavor, I’m surprised I’ve never seen anything similar on a restaurant menu. (On a similar note, I think any food truck operator
offering it would have an instant hit on their hands!) I’m delighted to share the full recipe on Page 3 of this newsletter. I’d love to know what you think of it once you’ve tried it! Of course, our family isn’t immune to unexpected life factors that make it challenging to have home- cooked meals Monday through Friday. When Theresa gets super busy, she’ll prepare food in bulk on a weekend morning so it’s ready to go over the next few days. Because my workweeks prevent me from spending full days with my family, I savor our weekends together. Theresa and I like to take the kids out to visit local farms to get ingredients. Seafood is the big thing out here, and Julien has become quite the salmon fan. Allison hasn’t tried it yet, so we make sure to pick blueberries or find other fresh foods we all enjoy. Whether purchased at a store or built on long-running family traditions, the right cookbook will help you and your family find healthy meal ideas to fit any schedule. May your favorite recipes always bring your loved ones together and give them everything they need to keep their bodies strong and spirits high!
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TASTY TAKEOUT TRANSFORMATION YOUR GO-TO GUIDE FOR HEALTHY TO-GO FOOD CHOICES
Manage your portion sizes. Many fast food joints serve big portions you can split into two meals, so always watch how much food you order. Avoid supersizing your meal and stick to the smallest serving sizes for sides, drinks, and main entrees. Our favorite takeout hack is to check out the kid’s menu. The children-size hamburgers at most restaurants typically contain only 250–300 calories, so you will still get a solid serving of protein with less fat — and save a little money. Skip the add-ons. When you crave fast food, every calorie counts. Say no to add-ons or extras for your meal, like bacon or cheese. Sauces and dressings often have extra calories and sugar, so avoiding them or asking for them on the side is best. If you want condiments on your food, like mayonnaise, ask them to add only a light amount or ask for sauce packets so you can control those extra calories. Some healthy and tasty swaps for flavor are avocado, hummus, or salsa. So, remember these tips to keep your meal delicious and healthier next time you’re in the drive-thru line. You can enjoy a world of flavors without sacrificing your well-being by making mindful choices and small swaps.
Are you hungry for some delicious takeout but want to keep it healthy? Whether you’re craving spicy Szechuan or dreaming of a cheesy slice of pizza, we’ve got your back with the ultimate guide to guilt- free takeout! From swapping
out egg rolls for lighter spring rolls to skipping your hamburger bun,
discover how to indulge in your favorite cuisines without compromising health. So, grab your fork, and let’s dive into the menu of nutritious takeout options that will satisfy your cravings and keep you healthy. Avoid fried foods. Many of the most popular dishes at fast-food restaurants are battered and fried. Look for items on the menu that are baked, steamed, roasted, or grilled, as they are healthier alternatives. Fried foods are high in calories and trans fat, which could negatively impact your health. Simple swaps like choosing a veggie burger instead of a regular burger with bacon or a baked potato instead of fries can make all the difference.
Unleash Your Inner Athlete Dogpound Gym’s Rise to Fitness Stardom
In the fast-paced world of celebrity fitness, one name stands out: Dogpound. This exclusive gym, located in New York and Los Angeles, has become a beacon of high-end fitness for the rich and famous, offering a personalized approach to reaching peak physical condition. Catering to the Crème de la Crème Dogpound’s memberships are the stuff of legend, with three tiers to choose from: Silver ($8,000/year), Platinum ($23,000/ year), and the elite Black ($36,000/ year). Each level provides a unique blend of private sessions and group classes, ensuring every client receives the attention and expertise they demand. But it’s not just the price tag that sets Dogpound apart — it’s the caliber of its clientele. A-List Regulars and Beyond From pop sensation Taylor Swift to Marvel’s Tom Holland, Dogpound has become a veritable who’s who of
the entertainment industry. Even the Wolverine himself, Hugh Jackman, has been spotted sweating it out within Dogpound’s walls, a testament to the gym’s unparalleled reputation. But the gym’s reach extends beyond the silver screen, with Victoria’s Secret models and world-renowned athletes among its devoted members. Cutting-Edge Training, Virtually and In-Person Dogpound’s success lies in its commitment to innovative training methods. Whether you’re working out in person at one of its state-of-the-art facilities or participating in its virtual training sessions, its impressive range of cutting-edge equipment and expert guidance will push you to your limits. A Holistic Approach to Fitness But Dogpound is more than just a place to lift weights and burn calories.
The gym’s holistic approach to wellness ensures its members receive the support they need to achieve their goals and maintain a healthy, balanced lifestyle. From cryotherapy to massage therapy, Dogpound offers a range of recovery services to help its clients bounce back and perform at their best. As the fitness world continues evolving, Dogpound has established itself as a pioneer, blending cutting-edge training methods with unparalleled exclusivity and personalized attention.
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SUPERFOODS FOR MORE RADIANT SKIN
People have employed lasers, chemical peels, injections, and facelifts in the war against aging skin. While these more extreme measures can be temporarily effective, they can be hard on the wallet and much more cumbersome than natural remedies. Another tool in our arsenal against the effects of aging is our diet. Since our skin ages more like milk than wine, it only makes sense that we eat more fruit (as well as herbs and vegetables). Here are four skin care superfoods that can boost skin health!
chocolate, dark chocolate contains antioxidants, vitamins, and minerals that help improve the texture and radiance of your skin. I guess it’s time to give in to the dark side! Kale It won’t kill you to eat kale. In fact, kale is one of the most nutritious foods out there! Best of all, it is full of antioxidants and vitamins to make your body’s biggest organ (your skin) look new again! If you have an aversion to eating greens, you should know that kale also comes in purple varieties.
Blueberries One key ingredient to healthy skin is antioxidants,
which help protect skin cells from aging and can even help minimize wrinkles. Fortunately, blueberries are full of antioxidants, such as anthocyanins and flavonoids. They also contain a healthy amount of vitamin C, which has been proven to improve skin firmness. Dark Chocolate Who knew delicious desserts could contribute to healthier skin? Unlike milk
Thyme Everyone has heard of herbal remedies, and one herb in particular has some proven benefits for rejuvenating skin. According to research published in the scientific journal Nutrients, thyme is full of antioxidants, minerals, and vitamins that can help contribute to healthier, smoother skin.
INGREDIENTS • 1 bundle green onions, finely chopped • 1 bundle fresh dill, finely chopped • 24 oz avocado mayonnaise (or mayonnaise of choice) • 1 rotisserie chicken
• 2 tbsp butter • Salt and pepper to taste • 1 cup of mild cheddar cheese and extra for topping, shredded
• 6 English muffins • 12 pineapple slices
DIRECTIONS
1. In a medium sized bowl, combine the chopped green onions and dill with mayonnaise. Set aside. 2. Shred the rotisserie chicken meat and set aside. 3. Heat a 12-inch pan on medium-low heat and melt butter. Then add shredded rotisserie chicken and salt and pepper. Stir until chicken is hot. 4. Add shredded cheese to chicken mixture and stir. Turn the stove off and cover. 5. Cut English muffins in half and toast them on a baking sheet in the oven for 3–5 minutes at 350 F. 6. Once muffins are toasted, place shredded chicken on each slice. Add a slice of pineapple on top of shredded chicken, then add a tablespoon of mayo dressing, and finish with extra shredded cheddar. 7. Bake the sandwiches at 375 F until top cheese is melted. Enjoy immediately!
The Sisco Family’s Favorite Pineapple Chicken Sandwiches
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INSIDE THIS ISSUE
1.
Fuel Your Family’s Well-Being
2.
Enjoy Your Favorite Takeout Without the Guilt
The Gym Celebrities Can’t Get Enough Of
3.
A Diet for Healthier Skin
Celebrate National Cookbook Month With a Sisco Family Favorite!
4. Fascinating Facts to Make Your Bones Rattle
EXPLORING THE MARVELS OF YOUR SKELETAL SYSTEM! ‘BONE’ VOYAGE
Make no bones about it; our skeletons are a real rib-tickler of fascinating facts! From the impressive strength of our thigh bones to the tiny marvels of the inner ear, your bones are the unsung heroes of your body. So, rest your bones in a comfy chair because we are about to dig up some of the most shocking skeletal secrets. Babies have more bones than adults. Although babies are tiny, their bodies have many bones in a pudgy, little package. Human babies have about 300 bones compared to an adult’s 206. Many extra bones are entirely or partly made of cartilage, allowing the baby to stay flexible in the womb. Over time, the bones fuse and decrease in number. Fracture rates are highest when kids are around ages 11–15, the critical time for significant growth spurts thanks to growth plates that close as we age. Half of our bones are in our feet and hands. Did you know that many of our bones are in the smaller extremities of our body? Nearly half of our 206 adult bones are in our hands and feet! Each foot has 26 bones, and our hands both have 27 bones, which is 106 bones. Our hands
even have a bonus bone called the pisiform, located on the outside edge of our wrists. The funny bone is a nerve. Have you ever hit your funny bone? Well, you are not hitting a bone at all. This area on the body is part of the ulnar nerve, which goes from your neck to your hand. Bone, muscle, and fat typically protect nerves, but a small portion of this nerve on the back of your elbow is more exposed. So, when you hit your funny bone, named for its location near the humerus bone (a homophone of “humorous”), you’re really bumping into the ulnar nerve. So, now that you’ve “boned up” on the most fascinating fossil facts, give your skeleton a little nod for the incredible things it does to support you and keep you moving!
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WHEN WE SEE CLIENTS LEAVING BENEFITS ON THE TABLE …
Every year, we are treated to the downright spooky sight of clients leaving their annual medical benefits on the table — benefits they have already paid for all year! That’s like throwing your hard-earned money straight in the trash. We’d hate to see that happen to you. That’s why we want to let you know that now’s the time to take advantage of your 2024 medical benefits or lose them forever. Make sure that you … • have used your wellness appointment and physical for the year • taken advantage of meeting your deductible (because it will reset after this year!) • have checked your Flex Spending balance • aren’t putting off any treatment that could be more expensive in the long run. Make an appointment to get a jump start on your health before the new year.
Appointments are filling up fast, so don’t wait — give us a call at 206-524-6702 before it’s too late!
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