Take a look at our December newsletter!
DECEMBER 2022
KaizenSeattle.com | 206-524-6702
MOVING PAST VACATION GUILT EVERYONE DESERVES TIME OFF
Imagine you’re taking a long road trip with a drive that’s 10 hours or more. Throughout that journey, you’ll probably want to stop a few times to stretch your legs, use the bathroom, eat, rest, and refresh your mind. If you don’t plan on stopping, the drivers sharing the road with you certainly wish you would. Drowsy and inattentive driving puts everyone at risk. Failing to stop and take a break is bad for you, your passengers, and anyone crossing your path. Most of us know this instinctively. But when it comes time to take a break in life, we too often protest. Many people — especially business owners — postpone time away from work, arguing that there’s too much to do. But just like that stubborn driver, they, their teams, and the people they serve are worse for the wear. Of course, I know this can be easier said than done. Taking a vacation can seem impossible when you run your own business. I’m fortunate that I don’t suffer from the vacation guilt many entrepreneurs experience. But while I know I deserve to get away and that doing so is best for everyone, making it happen is sometimes challenging. I started my career working long hours to pay off student loan debt and save for a house. Then, when I opened Kaizen PT, I knew my time wouldn’t always be my own.
constant micromanaging. If it were only me, I certainly wouldn’t get time off. But thankfully, I have a great team behind me that takes responsibility for their roles and does what they need to do. On my end, I’ve empowered them to make decisions, so they aren’t constantly seeking permission. I firmly believe that helps me make time for myself. I also have my wife, Theresa, to thank. She’s the
one who plans vacations months or even years in advance so I can block the time off on my schedule. Making definitive plans certainly helps me step away. It’s hard to come up with excuses to not take a break when everything is already bought and paid for! I recommend it to anyone who struggles to use vacation time. My patients sometimes joke that I’m not allowed to take time off. How will they get better if I do? I know they’re only kidding, but they’re also in better hands when I have time to relax and refocus. No one is a great driver after being on the road for 10 hours straight, and I can’t be a great physical therapist if I don’t get that break from work. In the end, taking time away allows me to provide better care. No matter your profession, the same is true for you. With the end of the year approaching, I hope you will find time to step away and spend precious holiday moments with your family. And as we enter 2023, remember that continuing to make time for yourself is crucial. Exhaustion never allows us to give our best. –Dr. Colin Sisco
Having spoken to many entrepreneurs and others who have worked at startups, I knew there would be a 3–5-year period where my work-life balance wouldn’t be ideal. I planned for it and put in the hard work to make the business successful in the long run. After four years, I’m seeing those efforts pay off. From the beginning, I wanted to create a sustainable business that didn’t require
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ONE ‘STEP’ AT A TIME PHYSICAL THERAPY IS FOR KIDS, TOO!
When physical therapy comes to mind, your thoughts likely jump to adults with injuries, the elderly, and people recovering from surgical procedures. But, did you know it's for kids, too? Physical therapy is highly beneficial for children suffering from conditions that limit their ability to enjoy life to the fullest. This can include physical impairments that impact their mobility, coordination, quality of movement, balance, age-appropriate gross motor skills, or other medical conditions. If a child’s development is ever affected by an illness, physical therapy can improve a medical condition or injury to enhance their quality of life. It can help them grow and develop with their peers while experiencing fewer mobility barriers. Some common medical diagnoses that may benefit from physical therapy include developmental delay, autism, cerebral palsy, Down syndrome, hypotonia, spina bifida, and torticollis.
just for kids to enhance their gross motor movement and functional mobility. Most of the equipment resembles toys, and the children are excited to show up for their sessions and interact with the fun and enticing equipment! These items usually include:
• Balance beams • Therapy balls • Hoops • Foam rollers
• Small trampolines • Pediatric scooters • Swings • Fitness rockers
In severe cases involving children with significant movement disorders that limit or prevent walking or sitting, special seating or wheelchairs may be necessary for physical therapy sessions. Keep in mind that physical therapy doesn’t only remedy symptoms of illnesses and medical conditions. Suppose a kid sprains their ankle playing soccer, breaks an arm while learning to ride a bike, or injures their growth plate on the playground. In that case, they may also require physical therapy to assist them in recovering, especially if they underwent surgery! The overarching goal of physical therapy for kids is to keep the experience upbeat, removing any apprehension or fear so they reach developmental milestones or recover from injuries. Most exercises are conducted in a “game” style and usually incorporate the child’s parents for support. To find out more about pediatric physical therapy, the best place to start is to consult with a physical therapist you trust. They will guide you through the process and support you in making the best decision to meet your child’s needs! Remember: Movement is medicine, no matter your age!
Pediatric physical therapy works to limit or correct symptoms of the following conditions:
• Pain • Poor posture
• Abnormal gait patterns • Core weakness • Insufficient balance • Ligament laxity • Asymmetrical movement patterns
• Lack of coordination • Decreased flexibility • Restrictions in range of motion
So, what does physical therapy for kids look like? It’s usually much different than the typical adult PT session — after all, a kid’s work is all play! Physical therapy offices that offer services for children are typically loaded with colorful and appealing exercise and therapy equipment, usually designed
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Exploring the Dangers of Fad Diets
When you hear it's possible to lose 10 pounds in two weeks, it's surely tempting to at least look into the new diet that your friend or coworker is raving about. Desperate to lose weight, millions of people worldwide fall victim to fad diets to achieve quick weight loss. Unfortunately, many of them are dangerous to your health and may fall short of expectations. Certain fad diets may shed some pounds, but in most cases, the results are temporary and can be harmful to your health. Some of the more well-known fad diets include the Baby Food Diet, the Tapeworm Diet, the Fruitarian Diet, and the Cabbage Soup Diet. These diets drastically restrict calories, cut out major food groups, may lack ample (if any) protein, and are not sustainable. We all want a quick fix regarding waist size, but these diets are not worth risking your body. The Baby Food Diet, which allows you to eat a jar of baby food for a few meals a day, drastically restricts calories. You’ll lose weight, but it will send your body into starvation mode, leading it to conserve calories. More notably, once you wean
off this fad diet and return to normal calorie consumption, the scale is likely to creep back up. There’s a reason baby food is for babies! Likely one of the most dangerous diets is the Tapeworm Diet, which directs people to consume a pill that grows an actual tapeworm in their stomach, and the parasite consumes the food and nutrients that are ingested. Banned by the FDA, this diet is hopefully no longer used by people! Some other diets, such as the Fruitarian Diet or Cabbage Soup Diet, involve eating foods from only one food group, which takes the necessary balance out of your diet! When you only eat one type of food, you deny your body other nutrients and essential fatty acids present in other foods. Because fad diets are so restrictive and eliminate many different kinds of food, they can leave you feeling weak, tired, and more prone to illness. The bottom line is fairly simple: If the result of fad diet seems too good to be true, it probably is!
WINTER VEGETABLE SHEPHERD’S PIE
TAKE A BREAK!
DIRECTIONS
INGREDIENTS
• 6 1/2 cups potatoes, cut into large chunks • 2 tbsp olive oil • 2 onions, sliced • 1 tbsp flour • 2 large carrots, cut into rounds • 1/2 cauliflower, broken into florets • 4 garlic cloves, sliced • 1 sprig rosemary • 15-oz can diced tomatoes plus liquid • 1/2 cup water • 1 1/2 cups frozen peas • Milk, to desired consistency
1. In a pot, boil potatoes until tender. 2. In a pan, heat oil over medium heat. Add onion and cook until softened. Stir in flour and cook for 2 minutes. Add carrots, cauliflower, garlic, and rosemary and stir until softened. 3. Pour tomatoes into mix and add water. Cover and let simmer for 10 minutes, then remove lid and cook for 15 minutes until thickened. Stir in peas and simmer. 4. Drain and mash potatoes. Stir in milk to desired consistency. 5. Preheat oven to 375 F. Spoon hot vegetable mix into pie dish, then top with mashed potatoes. Bake until top is golden brown.
Inspired by BBCGoodFood.com
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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
INSIDE THIS ISSUE
1. Why We All Deserve a Break 2. Pediatric Physical Therapy 3. The Dangers of Fad Diets
Winter Vegetable Shepherd’s Pie
4. Eliminating Visceral Fat
NOT ALL FAT IS CREATED EQUAL
Did you know that there are two types of fat: subcutaneous and visceral?
The best course of action is to reduce and prevent visceral fat, which can be challenging, as the only true way to eliminate visceral fat and keep it off is through proper diet and exercise. Here are some methods to reduce your risk of harmful effects of excess visceral fat:
Subcutaneous fat is the "pinchable" fat commonly found around your midsection, arms, and legs. Visceral fat, however, wraps around your organs, so it’s much harder to see or even notice. Compared to subcutaneous fat, visceral fat puts you at a higher risk for health complications. Some potential health concerns that can result from excess visceral fat include Alzheimer’s, high cholesterol, heart disease, and stroke. So, how do you measure your visceral fat, and how do you get rid of it? While it’s difficult to measure, costly imaging tests can accurately report just how much visceral fat is hanging around your internal organs. As a cheaper alternative, you can use your body mass index, or BMI, as an indicator of healthy weight ranges and appropriate fat levels based on your body measurements. You can also measure your waist size since visceral fat tends to congregate in your abdominal cavity. According to Medical News Today, if a woman’s waist measures 35 inches or more, she likely is carrying too much visceral fat. The same is true for a man’s waist that measures 40 inches or more.
• Prioritize sleep and ensure that you are getting enough. • Exercise for at least 30 minutes daily (aerobic exercises are especially beneficial). • Consume a healthy and balanced diet consisting of proteins, fruits, and veggies. • Avoid smoking. • Reduce sugary sodas and drinks. • Limit alcohol intake. • Avoid trans fats. • Reduce stress levels. No matter how fit or in shape you are, having some fat on your body is normal and healthy. However, to keep your body healthy and performing its best, reducing visceral fat is essential!
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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
»
» 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.
206-524-6702 KaizenSeattle.com
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