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JANUARY 2024
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THE TIMELESS LEGEND OF 42 Why I Will Always Honor Jackie Robinson
Photo credit: Library of Congress via Wikimedia Commons
Each year, Jan. 18 reminds me of the strides our nation has taken. Martin Luther King Jr. Day pays tribute to the iconic civil rights leader who dedicated his life to pursuing equality for all. As a baseball fan, that date reminds me of another storied leader in breaking barriers for others: Jackie Robinson. Robinson was born in 1919. He was a decade older than King and made outstanding progress in equality about 20 years before King hit his stride as a civil rights leader. On April 15, 1947, Robinson broke new ground as the first Black baseball player to start and play an MLB game when he put on a Brooklyn Dodgers uniform and took his place at second base. At the same time, Robinson began to tear down the walls of sports segregation that kept men of color from playing in the major leagues. Baseball has always been a huge passion of mine, and Robinson was always a hero for me. I can even remember doing a report on him in elementary school, and to this day, I still recall many facts about his life. One of those bits of information is that Robinson wasn’t even considered to be the top player in what was called the Negro Leagues at the time, but he was scouted by the Brooklyn Dodgers anyway. While there were other players who may have had better statistics in the game at the time, Robinson stood out because of his resilience and hard work.
the Dodgers but also become an all- star player. While he faced competition on the field, he also unfortunately battled ongoing racism, enduring death threats and laws that, in some cases, forced him to stay at a different hotel from his white teammates. Some of his teammates also objected to his presence and initially made things difficult for him. However, in time, they were won over by Robinson’s character and his quiet, calm demeanor. Robinson wasted no time making an impact on the game. During his first year in Major League Baseball in 1947, he earned Rookie of the Year honors. His efforts in that season and others would pave the way for men of color to share their baseball gifts at the highest level of the game. Throughout his life, Robinson relied on the wisdom and love of his wife, Rachel, who has continued to carry on his legacy after he died in 1972. She also demonstrates the same spirit of innovation and honor as her late husband. After his death, she created the Jackie Robinson Foundation, which provides scholarships to college students. One of my other all-time favorite players is Ken Griffey, Jr., a Black player who started for the Seattle Mariners. In 1997, Ken honored Robinson by flipping the numbers on his jersey from 24 to 42 — the now-famous number that Robinson wore. The MLB agreed for one game, and later that year, it officially retired
the number 42. Today, Robinson’s jersey number hangs in honor in MLB stadiums across the country. Starting on April 15, 2004, each player in the league has worn the 42 jersey for one special game each season. As an avid fan, I try to attend as many baseball games as possible, and I’m always sure to make it to the Jackie Robinson Day commemoration that happens each April 15. This year, I plan on going to the Mariners game and wearing my Brooklyn Dodgers 42 jersey. Truly, Jackie Robinson was a legendary player who did so much more than help the Dodgers win the World Series on his way to the Hall of Fame. He will always live on as a representation of strength and resilience in the face of injustice.
That strong mindset is what allowed Robinson to not only earn a spot with
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Why Does Our Body Suddenly Jerk Awake? And Other Fun Facts About Our Body
Your body can do weird things you may have never been able to explain. Well, we’re here to fix that! Here are four fun facts about the human body you may have always wondered about. Lactose Intolerance Lactose intolerance is the inability to fully digest lactose, a sugar in milk and dairy products, as a result of the
90 minutes to several hours, before switching to the other. This cycle is believed to be regulated by the autonomic nervous system and is a natural process most people aren’t consciously aware of. This is also why when you get sick, one nostril can get congested while the other works fine. Body Jerks When Exhausted Have you ever tried to fall asleep only for your body to quickly jerk for no apparent reason? That’s called a hypnic jerk but is also known by other names, like sleep start. The twitch typically happens during the early stages of sleep and is considered a benign myoclonic jerk, a form of involuntary muscle twitch. While the exact reason is not entirely understood, it is theorized that the jerk is a neural mechanism that helps the body transition from wakefulness to sleep. It may occur more often when you are exhausted or anxious. Your Ears Keep Growing While most parts of the human body reach a specific size and stop growing, ear cartilage grows slowly as people age. This phenomenon is due to specialized cartilage cells called chondrocytes that continuously produce new cartilage material. This ongoing growth is not usually noticeable daily, but it can become quite apparent when comparing photographs from different stages of a person’s life.
LCT gene in the body mutating during infancy. The prevalence of lactose intolerance differs by ethnicity and is more common among people of Asian, African, and Native American descent, but the condition affects 65% of the global population. Lactose
intolerance generally manifests in adolescents and young adults and varies in prevalence depending on the region in which a person lives.
One-Nostril Breathing Most people do not breathe equally from both nostrils, a phenomenon known as the
“nasal cycle.” One nostril is usually dominant for a period, ranging from
BREAK A SWEAT WITH LOW-IMPACT WORKOUTS!
Protect Joints, Enhance Strength, and Aid Recovery
Swimming Perhaps the most popular low- impact exercise is swimming. Injured athletes and older gym-goers have long cherished it because the water allows the body to move without pressure on joints and ligaments. The low-impact workout includes cardio, strength, and flexibility! Similar to rowing, swimming allows plenty of customization for intensity. Pilates If you’re searching for an activity that’s less cardio-focused and more strengthening, then head to your nearest Pilates class! Pilates is a low-impact form of exercise involving a variety of movements that target your core muscles and improve your body’s alignment. Many people comment on their improved balance and posture after regularly practicing Pilates, which can make you feel and look taller!
Low impact doesn’t necessarily mean low intensity. While these workouts are gentle on joints and ligaments, they can still make you break a sweat! Low- impact workouts involve movements that don’t require jumping, running, or any other activity that can be harsh on your skeletal system. That’s why they are perfect for people starting to exercise, recovering from an injury, or looking to give their joints just a bit more TLC. Here are some examples of accessible low-impact workouts to try. Rowing You’ve probably seen rowing machines at the gym and were too intimidated to hop on. Yet, rowing machines offer a total body workout without the stress on your joints! No weights are required, and rowing is a strength and cardio workout that can vary in intensity depending on the equipment settings. Simply strap your feet in, grab the handlebar, and start rowing!
Cycling Former runners are known to be cycling fans because it offers the same rush and cardio as running but without the joint pain. Whether on a stationary bike at home, in a spin class at the gym, or cycling through the neighborhood, you’re bound to get your heart pumping. Be sure your bike is adjusted correctly for your size and that you follow the correct form to avoid strain or injury. The key to each of these workouts is to practice with proper form and technique. Partner with a professional or a personal trainer to ensure you gain the maximum benefit from your low-impact workout.
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What You Need to Know About the Glycemic Index Crack the Carb Code
This can lead to an immediate burst of energy, but you’ll soon be crashing and feeling hungry all over again. The slower these carbs are digested, the more stable your blood sugar levels are, leading to longer-lasting energy throughout the day. You will also feel fuller for longer. What separates slow- digesting carbs from fast-digesting carbs is their glycemic index score. What is the glycemic index? The glycemic index (GI) rates different foods by how quickly they release glucose into the bloodstream. The higher the GI score, the faster the carbs are converted to sugar. Any carb with a GI score over 70 is considered a high-GI food (fast-digesting carb). An average score ranges from 56 to 69. However, only slow-digesting carbs have a GI score below 55. Fast-Digesting Carbs to Avoid The goal is to consume carbs that will keep you feeling full longer and not lead BAKED SALMON WITH GARLIC AND LEMON
to rapidly increasing blood sugar levels. In order to do so, you should avoid the following fast-digesting carbs: • Candy • Cake • Soft drinks and juices (with added sugar) • White rice • White bread • Ice cream • Most breakfast cereals • Sugar Slow-Digesting Carbs to Consume To feel less hungry, try eating more low- GI foods, such as: • Leafy vegetables • Tomatoes • Nuts • Whole-wheat pasta • Brown rice • Quinoa • Oats • Legumes • Fresh fruits Incorporating more slow-digesting carbs into your diet will help with weight management and controlling your blood sugar. But you should also be aware that you’re consuming a well-balanced diet!
TAKE A BREAK! Carbs have long been a villain when it comes to trending diets, but are all carbohydrates truly bad for you? The food pyramid doesn’t lie; we all need carbs for sufficient energy. However, some carbs are better than others. The difference is that some are slow- digesting carbs while others are fast‑digesting carbs. Carbs turn into glucose (sugar), but some break down faster than others and can cause quick blood sugar spikes.
Prepare to tantalize your taste buds with a zesty dish that combines salmon with the vibrant flavors of garlic and lemon!
INGREDIENTS
• 2 lbs salmon fillets • 4 cloves garlic, minced • Juice of 2 lemons • 2 tbsp olive oil
• 1 tsp dried oregano • 1 tsp dried thyme • Salt and pepper, to taste
DIRECTIONS
1. Preheat oven to 375 F. 2. Line a baking dish with parchment paper. Place the salmon fillets on the baking dish. 3. In a small bowl, mix together the garlic, lemon juice, olive oil, oregano, thyme, salt, and pepper. Pour the mixture over the salmon. 4. Bake for 15-20 minutes or until the salmon is cooked through. Serve and enjoy!
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206-524-6702 KaizenSeattle.com
5025 25th Ave. NE, #201 Seattle, WA 98105
1. Jackie Robinson’s Powerful Legacy 2. 4 Fascinating Facts About the Human Body Revealed Elevate Your Fitness With Joint- Friendly Workouts 3. The Science Behind Slow- and Fast- Digesting Carbs Baked Salmon With Garlic and Lemon 4. A Health Secret From Chris Hemsworth INSIDE THIS ISSUE
READY TO TAKE THE ICY PLUNGE? Why Hollywood Stars Use This Unique Recovery Tool
Enhances Emotional and Mental Well-Being Cold-water immersion has also been credited with offering emotional and mental benefits. While the research is not exhaustive, many proponents attest to improved mood and
Want to look like an A-list Celebrity? Then you should know one of their health
and beauty tricks for staying in shape — taking ice baths. Big names like Chris
Hemsworth, Madonna, and Tom Cruise all take advantage of cold-water immersion. Here are five benefits this icy treatment provides. Reduces Muscle Soreness After a grueling workout, many people turn to ice baths or cold showers to ease sore muscles. Cold-water immersion shows promise in reducing delayed onset muscle soreness (DOMS) compared to passive interventions like rest or heat packs. Boosts Immune System A plethora of anecdotal evidence
mental clarity following a dip in cold water. Provides Anti-Inflammatory Effects
One of the critical assumptions about cold-water immersion is its ability to reduce inflammation, particularly in skeletal muscles. While human data are limited, many believe the practice may be effective for this purpose. Improves Metabolism While the science is still in its infancy, some evidence suggests that the body has to work harder to maintain its core temperature when exposed to cold water, potentially aiding in weight loss and metabolic function. More research is needed to substantiate many of these claims, but existing evidence makes a compelling case for the advantages of cold-water immersion. Whether for athletic recovery or general wellness, this practice may be worth adding to your routine.
supports the immune-boosting potential of cold-water immersion. People who regularly partake in cold swimming
often report that they “haven’t been ill” for extended periods.
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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
This book was written for YOU.
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
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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