Check out our February newsletter!
FEBRUARY 2025
KaizenSeattle.com | 206-524-6702
GROUNDHOGS AND THE GLORY OF LOVE
If you had endless chances to change your life, where would you begin? Musings on a Magical Month Among a slew of other holidays, February is known for Groundhog Day, when the legendary Punxsutawney Phil is said to predict the length of winter by whether he sees his shadow. It is also the title of a 1993 comedy starring Bill Murray and Andie MacDowell, which remains one of my mom’s favorite movies. Nowadays, most of us can stream movies on demand, but some films were shown only seasonally when I was growing up. Well, Mom still watches TV, so she’ll call or text me this time every year to say, “Hey, it’s on right now!” I’ll say, “Okay, Mom. I’ll turn it on,” knowing I can watch it wherever I want. Forgive me for spoiling a 31-year-old film, but its plot is fascinating, complete with several philosophical statements on life. Murray plays a weather reporter assigned to cover the big day in Punxsutawney, Pennsylvania. He hates being there and initially reports on the event as poorly as possible. Long story short, he gets stuck in a time loop in which he lives the day over and over. After several of these repeats — and even attempting to take his own life to break the cycle — he eventually realizes that, since he knows what’s going to happen on that day, he can use his time to do good and improve his life. He starts performing good deeds, including saving a kid from falling out of a tree and helping a homeless man on the street. He even begins to enjoy his job and eventually earns the affection of his coworker, played by MacDowell. The movie ends with the cycle broken and his new love is by his side. I see several parallels between the movie and my own life, especially in its theme of finding true love. Next month, my wife, Teresa, and I will celebrate 13 years of marriage. As long as I’ve known her, her loving heart and optimistic spirit have inspired me to be a better man. Every year, I focus on strengthening the areas where I may have fallen short in the past. I don’t always succeed, but I try not to repeat negative patterns year after year and to be the best husband, father, and friend possible.
On our very first date, Theresa offered to read my palm. She said that I had a really long “luck line.” She was clearly on to something, as I’m incredibly fortunate to have her in my life. Not a day goes by when her enthusiasm for our lives and plans drops off. She’s fascinating because she never really has an “off” day. She loves her life and family without reservation. Most people have bad days — or perhaps even bad weeks or years — but she never has a moment when she isn’t positive. Of course, Valentine’s Day lands in February as well. We celebrate most of ours by going to a sushi restaurant called Umi. Every year, Theresa wants to order oyster shooters — which I absolutely hate. Fortunately, my luck extends to this scenario on most visits, as Umi is typically out of them by the time we arrive — and I get to dodge that bullet! All kidding aside, I’m so blessed and thankful to have Theresa in my life — and I’m grateful I didn’t have to get stuck in a time loop for her to fall in love with me. I hope this month gives you plenty of opportunities to express how much you love your special someone and to be your very best self.
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YOUR GUIDE TO A FAMILY-FRIENDLY VALENTINE’S DAY Valentine’s Day can be a difficult holiday for many parents. While they’d love to go out for a romantic dinner and enjoy a date night with their spouse, they have to think about the kids, too! Finding a babysitter for Valentine’s Day can be down what they love about that person and some of their favorite memories. It’s a great way to spread joy and show everyone how loved they are. Togetherness Over Romance
Make some sweet treats. Valentine’s Day often includes desserts and candies; your event should be no different. Instead of taking the kids to the store to pick out their favorite chocolate bars or Valentine’s treats, consider baking something special. Make heart-shaped pancakes for breakfast, or bake sugar cookies and allow everyone to decorate their treats with sprinkles and frosting. You can even bake a red velvet cake or another Valentine’s favorite if you feel adventurous. Give gifts to each other. While Christmas and birthdays are often associated with gift-giving, you can also give your kids and spouse special gifts on Valentine’s Day to brighten their mood and ensure they feel loved. Flowers, stuffed animals, and chocolates are the go-to Valentine’s gifts, but you don’t necessarily have to stick to the script. Your family will be thrilled by any gifts they receive!
incredibly challenging, so shift gears and spend the day as a family instead of a couple. You can find plenty to do to ensure your Valentine’s Day is fun and exciting for every family member. Here are three activities to try that will help make Valentine’s Day memorable. Write love letters. Valentine’s Day is a holiday all about love and romance, making it the perfect time for your family to share what they love about each other. Give your kids and yourself time to write love letters to each family member, writing
How E-Bikes Make Fitness Fun and Accessible for Older Adults REVIVE YOUR LOVE FOR CYCLING
As we age, staying physically active whenever possible becomes increasingly important. However, many of us start to experience difficulties with our normal exercise routines as we approach our senior years. It’s not as easy to go for an extended run, lift weights, or participate in sports, so we have to start looking for less intense alternatives that still boost our physical fitness and keep us entertained. Electric bicycles, also known as e-bikes, are becoming a popular fitness trend for older Americans. When did you last take your bicycle from the garage or storage and ride around town? It’s probably been several years, but many of us have fond memories from our youth of biking to a friend’s house or a local hotspot. E-bikes are making it possible for us to relive those memories without risking injury or overexertion. The technology behind e-bikes has improved significantly in recent years.
They’re now more user-friendly and accessible than ever before. Some models even have built-in GPS to ensure you never get lost, regardless of whether you’re riding through city streets, peaceful neighborhoods, or scenic nature trails. Many e-bikes are lightweight and easier to maneuver than traditional bikes. E-biking provides amazing physical and mental health benefits that are easily noticeable after only a few rides. You’ll see improvements in cardiovascular health, muscle strength, weight management, balance, and mood. Plus, it’s a low-impact activity, so you can explore to your heart’s content while also being kind to your joints. While e-bikes present opportunities to improve your physical fitness while limiting your risk for injury, they’re also a great way to meet like-minded people in your community. You can find e-biking clubs and events nationwide, and many
host group rides throughout the year. It’s a great way to meet new friends! An e-bike can boost your overall well- being, but follow all safety measures, such as wearing a helmet and obeying road signs. Even though e-bikes are safer and more efficient than ever, you can still get injured while riding, especially if you are going too fast for road conditions — some e-bikes can get up to speeds of almost 30 mph. What are you waiting for? Get riding! Your body and mind will thank you!
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Nature’s Answer to Anxiety, Stress, and More What Are Adaptogens?
We’re always looking for new ways to offset our stress. Some people change their diets, hoping that eating healthier will improve their mental health, while others include exercise in their daily routines. No tried-and-true method works for everyone, but a recent trend taking our country by storm might be the secret to healthily reducing stress. All we need to do is take an herb, root, or other plant substance called an adaptogen to melt away any long-looming stress.
Adaptogens are available at almost any pharmacy, each with a unique use. Ashwagandha is one of the most common adaptogens and helps reduce anxiety and depression. Ginseng helps combat fatigue and has other health benefits. Reishi is a type of mushroom adaptogen that can boost our immune system and even fight cancer. Schisandra, a fruit extract from the magnolia vine, helps with concentration, coordination, and endurance and may protect the liver and nervous system. While adaptogens sound like an ideal solution for stress management, consider a few things before you start taking them. Adaptogens can negatively interact with certain medications, so you should check with your primary care physician before starting them. Additionally, the Food and
While adaptogens have existed for centuries, they are only now becoming more mainstream in American culture. Studies regarding adaptogens are still underway, but experts theorize that these unique plant substances directly interact with the body’s hypothalamic-pituitary-
adrenal axis, which controls and manages individual stress
Drug Administration does not regulate many adaptogen supplements, so do your research to ensure you choose a reputable brand. After talking with your health care provider and finding the right adaptogen for your situation, you may discover the key to managing or reducing your stress.
TAKE A BREAK! responses. In order for an herb or plant substance to be considered an adaptogen, it must be nontoxic at regular doses, support the body’s ability to cope with stress, and help the body return to a stable state.
GINGER-GLAZED MAHI MAHI Inspired by AllRecipes.com
INGREDIENTS
• 3 tbsp honey • 3 tbsp soy sauce • 3 tbsp balsamic vinegar • 2 tbsp olive oil • 2 tsp grated fresh ginger root
• 3 cloves garlic, minced • 4 (6-oz) mahi mahi fillets • Salt and pepper to taste • 2 tbsp vegetable oil • Cooked brown rice, for serving
DIRECTIONS
1. In a shallow bowl, mix honey, soy sauce, balsamic vinegar, olive oil, ginger, and garlic. 2. Season fish fillets with salt and pepper, then place them skin-side down in the marinade. Cover and refrigerate for 25 minutes. 3. Add vegetable oil to a large skillet over medium-high heat. Remove fish fillets and add to skillet, reserving marinade. Fry fish for 4–5 minutes on each side, turning only once, until fish flakes easily with a fork. Remove fillets to a serving platter and keep warm. 4. Pour the reserved marinade into the skillet. Simmer over medium heat until reduced to a glaze. Spoon glaze over fish and serve over brown rice.
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206-524-6702 KaizenSeattle.com
5025 25th Ave. NE, #201 Seattle, WA 98105
INSIDE THIS ISSUE
1.
February’s Fullness of Life
2.
Family Activities That Will Make Valentine’s Day Special The Ideal Fitness Trend for Aging Americans Are Adaptogens the Secret to Better Stress Relief? Ginger-Glazed Mahi Mahi
3.
4.
Menopause Meal Moves
For many women, perimenopause — the transition into menopause, considered complete once menstrual cycles have ceased for a full year — can be a long and physically taxing experience. Before reaching full menopause (by the average age of 51), women often endure fluctuating estrogen and progesterone levels, weight gain, hot flashes, and other uncomfortable symptoms. Bodies under this level of stress may also experience inflammation, which can contribute to heart disease, Alzheimer’s disease, and arthritis. While perimenopause is a natural phase in the female body’s evolution, researchers and experts suggest the process can be more manageable through dietary changes and regular exercise. Plant-Based Plates According to Women’s Health, the physical discomfort associated with perimenopause can be alleviated by drastically reducing the consumption of animal products and following a diet focused more on fruits, olive oil, vegetables, nuts, seeds, grains, and legumes. Research from George Washington University supports this dietary regimen, concluding that women experienced an 88% reduction in hot flashes by eating fewer animal-based foods and increasing their intake of legumes. Weighing in on Wellness In her book “Strong Foundations: Why Pelvic Health Matters,” physiotherapist Clare Bourne describes perimenopause as “a time when thinking about what we are eating could not be more important,” adding that focusing on “the power of nutrition and what it can do to help fuel us can be really helpful.” Perimenopausal Power PROVEN DIETARY PICKS FOR RELIEF
Nutritionist Emma Bardwell, coauthor of the book “The Perimenopause Solution: Take Control of Your Hormones Before They Take Control of You,” recommends that women restructure their dietary habits well before entering the perimenopausal stage. As she told Women’s Health, “Ideally, I want women to make sure they’re well prepped in advance, rather than waiting until their symptoms are impacting their well-being. Forewarned is forearmed.” The Exercise Equation Naturally, diet is only part of a successful perimenopausal health plan. If a woman is already overweight, establishing a daily exercise routine before the transition begins can help reduce the burdens on her body. Simple movements, like lunges or regular walks, can go a long way in easing an expected — but nonetheless challenging — part of getting older.
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DO YOU STRUGGLE WITH BLADDER LEAKS, PELVIC PAIN, OR DISCOMFORT DURING INTIMACY? YOU’RE NOT ALONE. Millions of people experience pelvic floor dysfunction, often in silence. But it doesn’t have to be that way! We’re excited to announce our FREE Pelvic Floor Therapy Workshop on Wednesday, Feb. 26, at 6 p.m. This interactive session is your opportunity to learn more about your body and discover how pelvic PELVIC FLOOR PHYSICAL THERAPY WORKSHOP Wednesday, Feb. 26 , 2025, at 6 p.m.
floor physical therapy can transform your life. Here’s what you’ll gain from the workshop:
• Knowledge: Learn about the scope of pelvic floor physical therapy and how this can benefit you. • Ditch the Leaks: Learn how pelvic floor exercises can improve bladder control, prevent leaks, and boost your confidence. • Empower Yourself: Equip yourself with knowledge and tools to manage your pelvic health proactively. Understand how your body works and take control of your well-being. • Expert Guidance: Our pelvic floor physical therapist will educate you on treatment tools, answer your questions, and provide personalized tips to begin healing. • Our Care Plan: Learn about successful treatment and permanent relief without the side effects of medications, injections, or surgery. This workshop is for: • Women and men experiencing any type of pelvic floor dysfunction • Individuals recovering from childbirth or surgery
• Anyone interested in optimizing their pelvic health and well-being Join us for this FREE, life-changing event! Learn more about pelvic floor health, gain valuable tools, and take the first step toward a stronger, healthier you. Registration is limited, so reserve your spot today! Call Kaizen Physical Therapy Clinic at 206-524-6702 to save your spot! Don’t let pelvic floor dysfunction hold you back. Unlock your power and live life to the fullest. P.S. Share this newsletter with your friends and family who might benefit from learning about pelvic floor health!
SCAN FOR MORE INFORMATION
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MEET MARINA, OUR PASSIONATE PELVIC FLOOR EXPERT!
Marina completed her specialized pelvic floor training in 2023 and is dedicated to helping women overcome pelvic floor concerns and achieve optimal health. She takes a personalized and holistic approach, tailoring one- on-one treatment plans to your needs and goals.
Marina is here to help you learn more about pelvic floor health and take the first step toward a stronger, healthier you. Call Kaizen Physical Therapy Clinic at 206-524-6702 to save your spot! Registration is limited, so reserve your spot today! Don’t let pelvic floor dysfunction hold you back. Unlock your power and live life to the fullest.
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