Take a look at our October newsletter!
OCTOBER 2022
KaizenSeattle.com | 206-524-6702
EATING OUR HEARTS OUT CELEBRATING OUR FAMILY’S STAR COOK
If meals were up to me, the Sisco family probably wouldn’t eat very well. I usually work long days, so I mostly don’t have time for cooking. Then, there’s also the fact that I’m not very good at it. Thankfully, my wife Theresa has a natural knack for making things taste delicious, and I consider National Cookbook Month the perfect time to sing her praises. Theresa is not a professionally trained cook, but you could be forgiven for thinking she is after tasting her food. She is one of those people who has a magical touch in the kitchen. I joke that Theresa could walk into pretty much any home, rummage through the cupboards, and whip up something delicious — right on the spot. I’m not sure where that skill comes from, but the kids and I are certainly grateful she has it. We’re incredibly lucky to have her, and I think her meals are the primary reason our kids are so healthy and have so much energy. But cooking is a lot of work and can be very stressful. It’s not just the process of making the food you have to worry about — the planning involved also makes for a daunting task. It’s a mental strain, so many families end up falling into a routine where they eat the same things all the time. I particularly appreciate that Theresa takes on that additional labor and does a wonderful job of constantly coming up with new ideas and recipes to try (with a little of the family’s input). But that’s not to say we don’t have our favorites. We all love Theresa’s chimichangas, and her fantastic marinated chicken wings are a big hit with her family. If she wants to see her siblings, all she has to do is make them. They’ll always stop by specifically for the chicken wings, and they never miss a family gathering when these are on the menu. “I joke that Theresa could walk into pretty much any home, rummage through the cupboards, and whip up something delicious — right on the spot.”
However, our little household’s favorite dish remains my family’s patented pineapple chicken sandwiches. (If you have a good memory, you might remember that I’ve talked about them before.) The recipe originated with my mom, who is also an amazing cook. She first saw a similar idea in a magazine about 20 years ago. They were a big hit and became a staple of our meal rotation. Mom later passed the recipe down to Theresa. Like my mom originally did, Theresa put her own little spin on them. The open-faced sandwiches consist of an English muffin, shredded rotisserie chicken, avocado mayonnaise, pineapple, and your favorite type of cheese. They’re a meal all on their own — once you tuck away two or three of those, you’re pretty full. For those who want to get in on the fun, we’ve included Theresa’s version of the recipe on page 3. The chicken pineapple sandwiches have become a family tradition, and everyone gets excited several times a year when they show up for our meal rotation. I hope the recipe will be passed down again someday when our children start cooking for their own families. With any luck, they’ll become a multigenerational favorite that will keep hungry Siscos happy for many years to come. –Dr. Colin Sisco
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EMBRACING THE POWER OF NOW 4 TIPS FOR PRACTICING MINDFULNESS Have you ever sat down to eat a bowl of ice cream, then looked down a minute or two later to notice you only have one bite left? What about reaching your destination in the car and not recalling one thing about the entire trip? With the hustle and bustle of our daily lives, it’s tough to be present
Slow down. Try savoring the process of a task, even if it isn’t your favorite thing to do. Paying deliberate attention to your daily actions and activities, like doing the dishes or even folding laundry, promotes healthy focus and reduces feelings of being overwhelmed.
100% of the time, but we shouldn’t let our minds go on autopilot. Not only can this be a safety hazard, but it may also impact important relationships and reduce our enjoyment and satisfaction.
Get moving. Incorporating exercise and movement into your daily routine helps you to become aware of your body’s sensations. You’ll
With busy schedules and long to-do lists, how can we be more mindful?
be more appreciative of how your body responds to different stimuli and movements, and this trains you to be more aware of yourself.
Here are four tips to help you embrace the power of now!
Use the power of meditation. You don’t need to meditate for a long time, and it certainly doesn’t require special poses or guidance. But taking just five minutes out of your day to focus on your breathing and clear your mind counts as meditation. It can help you to be more aware, present, and productive, especially in times of stress.
Practice mindful eating. Do you always eat in front of the television or computer? Try eating without distractions, dine in good company, or pay closer attention to flavors and textures of the meal — it’s good for both your body and soul!
Stretching Beyond Your Comfort Zone THE BENEFIT OF TRYING SOMETHING NEW
Since its invention, physical therapy has helped countless people heal and live fuller lives. But there’s more to physical therapy than just recovery. PT is also about constant improvement
Change can be frightening, as can any situation where we don’t know what to expect. But what’s the worst possibility if you pick up a paintbrush, tennis racket, or gardening shovel — even if it doesn’t work out? Once you consider what you’re afraid of, you’ll probably realize just how little rational sense it makes. And it’s well worth overcoming your hesitation. Trying new things helps you build resilience, find skills and passions, meet new people, and keep your mind and body at their best. The process makes us more well-rounded individuals. And even better, it makes us happier and healthier. The hardest part is deciding to take on a challenge and get started. Just remember that you won’t be good at everything. That’s what many people really fear when they resist trying something new — they don’t want to look silly. But it’s fine if you pick up piano or join an intramural soccer team and decide it’s not right for you. The goal isn’t to become great at everything but to be willing to try something. Approach your new endeavors (and yourself) with good humor while giving your best effort. Remember, stretching is good for you.
and a willingness to both figuratively and literally stretch yourself beyond your comfort zone. Since October is Physical Therapy Month, there’s no better time to try something new. Many people enter physical therapy with apprehension. They don’t know what to expect, think physical therapy is not for people “like them,” or believe it won’t work. Feeling nervous is natural, but being successful at physical therapy is about committing oneself to the process. Those who don’t put in the effort will progress much more slowly than those who do. Of course, trying new things comes easier to some people than others. Some crave new stimulation at every turn, while others like a neatly ordered and predictable life. Most of us are somewhere in the middle, but we commonly get stuck in a rut because we continue doing what we know comes easily — and because, deep down, we’re afraid.
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HUNGRY FOR HEALTH The Shift Toward Plant-Based Eating
Plant-based may reduce your risk of cancer.
The appetite for plant-based foods isn't slowing down — in fact, it's rising. According to a 2021 Bloomberg report, by 2030, the plant-based food industry is projected to hit $162 billion! Eating plant-based means finding food sources that originate mainly from plants, inherently focusing on fresh produce, whole grains, beans, legumes, seeds, and nuts. Let's explore the benefits of eating plant-based! Plant-based keeps your heart healthy. According to studies posted in the Journal of the American Heart Association, consuming a diet high in plant-based foods may lower the risk of heart attacks and cardiovascular disease. Meat contains saturated fat, which studies show increases the risk of heart problems. But, it’s also important to make sure your plant-based choices are heart friendly, too! Load up on fruits and vegetables, whole grains, and legumes and avoid refined grains, fatty foods, and sugary beverages! Plant-based lowers your blood pressure. Plant-based diets are linked to lower blood pressure, which greatly reduces the risk for strokes, cardiovascular disease, and Type 2 diabetes. The risk of hypertension, or high blood pressure, increases in people who consume large amounts of animal products such as meat and dairy. Even just limiting the amount of meat and dairy in your diet is proven to make a difference!
The nutrients present in plant-based foods reduce the risk of getting several types of cancer. Plant- based foods contain phytochemicals, which shield the cells in your body from damage and have awesome anti-inflammatory properties. So, load up on those legumes, whole grains, fruits, and veggies — your body will thank you!
Plant-based can help you lose weight. Typically, plant-based foods are
lower in calorie density than meats and other animal products, thus you can fill up on fruits, vegetables, and whole grains without the same calorie burden you may experience from other sources of food. With all of the health-based advantages of shifting toward a plant- based diet, more people are catching on and making the switch or reducing their meat intake. What’s on your plate?
The Sisco Family’s Favorite Pineapple Chicken Sandwiches
TAKE A BREAK!
Makes 12 sandwiches
INGREDIENTS
• 1 bundle green onions, finely chopped • 1 bundle fresh dill, finely chopped • 24 oz avocado mayonnaise (or mayonnaise of choice) • 2 tbsp butter
• 1 rotisserie chicken • Salt and pepper to taste • 1 cup of shredded mild cheddar cheese and extra for topping
• 6 English muffins • 12 pineapple slices
DIRECTIONS
1. In a medium sized bowl, combine the chopped dill and green onions with the 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 shredded chicken in the pan.
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, add a tablespoon of mayo dressing, and finish it off with some extra shredded mild cheddar. 7. Bake the sandwiches at 375 F until top cheese is melted. Enjoy immediately!
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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. Theresa Sisco Keeps the Family Fed 2. 4 Tips for Being More Mindful INSIDE THIS ISSUE
Why You Should Try Something New
3. The Benefits of Plant-Based Eating Celebrate National Cookbook Month With a Sisco Family Favorite! 4. 5 of the Best Online Workouts
it up freely. One day, you can engage in weightlifting, and the next day, you can be bending and twisting with yoga. From cardio to Pilates, Daily Burn has it all! Nike Training Club From the comfort of your home, you can take part in a wide variety of workouts with trainers available to meet you where you’re at and help you achieve your fitness goals. Whether mobility, strength, or weight loss is your goal, Nike Training Club has multiple options available for you. Best of all, it’s free! Peloton App By now, you’ve surely heard of Peloton, the revolutionary stationary bike. But it’s much more than a bike! The app offers both on-bike training and fun rides and tons of off-bike workouts to keep things mixed up! For those times when a quick at-home workout is just what you need, or the gym is just not your cup of tea, these online classes and programs are your perfect go-to!
The Top 5 Online Workouts Today GET IT DONE!
While we adjusted to spending more time at home, 2020 and 2021 were the years of online workouts, and they are only becoming more popular. The ease of burning calories and building strength right from the comfort of your own home is enticing and practical! Online workouts save time and money, offer privacy, and are flexible. In fact, getting in a quick 20-minute workout has never been easier! Here are some of the best tried and proven online workout programs to check out. Crunch Fitness Live Crunch Fitness has many physical locations nationwide, but they also have a fabulous online workout program that offers tons of variety, new
movements, and on-the-fly workouts tailored to your individual fitness level and needs. Over 85 workouts are available 24/7, and you can even customize your workout and playlist! E.F.F.E.C.T. Fitness on Demand This boot camp-style workout program is available for free on Instagram live or on-demand. Those who have tried it are raving about the energy of the classes, the virtual community presence, and the variety of movements offered. It will build your stamina, strengthen your body, and have you sweating in minutes! Daily Burn This workout program features both group workouts and one-on-one training. With thousands of choices, you can mix
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BACK PAIN AND SCIATICA WORKSHOP Wednesday, Oct. 12, at 6:30 p.m. at Kaizen PT REGISTER TODAY for this FREE workshop at Bit.ly/KaizenPT or call our office at 206-524-6702. This workshop is limited to the first 10 people to register. When you register, you can add a guest at no additional cost. (We do this because many people request to bring their spouse or other family member.)
Back pain and sciatica can completely ruin your life … I’ve seen it many times.
If you’re confused about what to do and are looking for answers, here’s some of what you’ll learn: » The single biggest mistake back pain and sciatica sufferers make that actually stops them from healing ...
» It can make you lean on the shopping cart when walking through the grocery store (how embarrassing) … » It can take your focus away from enjoying your life … like spending time with your children or grandchildren …
» The three most common causes of lower back pain and sciatica …
» It can mess up your work or force you to do a job you don’t want to do …
» A surefire way to pick the right treatment for the cause of your pain (and save you a ton of time and money) ...
» It can ruin your travel plans …
» How a problem in your back can cause pain, numbness, or tingling in your leg …
» And it can take away your ability to live life … you’ll have to rely on others or ask them to wait for you while you sit down for a minute. Less movement and enjoyment of life can lead to depression, increased stress, and a sedentary lifestyle (more sitting and less moving), which leads to bigger health problems and life problems. The lower back and sciatica specialists at Kaizen Physical Therapy have helped hundreds of people from right here in Seattle and the rest of King County who have suffered needlessly with lower back pain and sciatica — it’s our specialty.
» What successful treatment and permanent relief looks like without the side effects of medications, injections, or surgery. As a special bonus, all attendees will receive a copy of my new book “Back to Normal.” This book will help you understand the cause of your back pain.
Looking forward to seeing you at the workshop,
–Dr. Colin Sisco
www.kaizenseattle.com
Attention Back Pain and Sciatica Sufferers! Back by Request …
Back Pain And Sciatica Workshop Reveals How To Naturally Heal Back Pain And Sciatica For Good.
Wednesday, Oct. 12, at 6:30 p.m. at the Kaizen PT office.
» Do you suffer from back pain or leg pain when you stand or walk? » Do you have pain when you sit or drive for long periods? » Do you experience pain, numbness, or tingling into your butt, groin, or down your leg? » Does your back ever “give out” if you move the wrong way? » Are you afraid your pain will get worse if you don’t do anything about it? If you have answered YES to any of the above questions (or have a stubborn spouse who is in denial), the Lower Back and Sciatica Workshop may be a life-changing event for you! REGISTER TODAY for this FREE workshop at Bit.ly/KaizenPT or call our office at 206-524-6702.
Patient Testimonial
“I left Seattle at the end of the summer feeling much better, and I attribute much of that to my therapy at Kaizen. I am now able to sit down for longer periods. I can sleep a little better. Most importantly, I’ve started feeling much more functional, which allowed me to return to work and school.”
– Adil B. (Kaizen PT past patient)
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