Kaizen Physical Therapy - July 2021

Kaizen Physical Therapy - July 2021

JULY 2021

KaizenSeattle.com | 206-524-6702

IF I COULD GO BACK WHAT I WOULD TELL MY YOUNGER SELF

physical therapy aide at Coppersmith. I’d tell myself about everything I’ve learned throughout my nearly three-year tenure as an owner, and I’d also encourage young Colin to be a better employee. I wasn’t a bad employee! I did what I was asked, I did it well, and I collected my paycheck — but that was it. Now that I’m signing the paychecks on the front rather than the back, I’ve come to understand that I could have done and learned more. As the boss, I have a lot on my plate, and when problems come to my desk, it can be extraordinarily difficult to properly pull focus onto it when I have so many other tasks to take care of. But it’s not that I don’t want to know about the problems; it’s that I want my employees to feel empowered to find solutions to the problems. As high school and college graduates prepare for the “real world” this fall, my biggest advice as an employee recently turned entrepreneur is to help your company solve problems. Be invested in the work you are doing. (And if you’re not, it may be time for a new job!) The best way an employee can make an impression on their boss and make a difference in their company is to discuss an issue with their manager or boss, but then offer a solution as well. The company will improve, your expertise and experience will grow, and you will gain your manager’s trust. Posing problems without solutions only adds more weight to the heavy plates that owners and managers carry around. I wish I knew that before becoming the boss! I will forever be appreciative of the Coppersmiths, who took a chance on me as a young physical therapy aide and a first-time business owner. They have given me more learning opportunities than I could have imagined, and I am honored to continue building the legacy they created with Kaizen Physical Therapy.

At 5 p.m. on New Year’s Eve in 2018, my career came full circle. That’s when I officially purchased Coppersmith Physical Therapy from Jeff and Penny Coppersmith. For years, they had helped their community heal and live pain-free, healthy lifestyles. I couldn’t wait to do the same with my practice — especially since I had personally observed the Coppersmiths’ dedication to their clients. Prior to attending physical therapy school, I worked at Coppersmith Physical Therapy as a physical therapy aide. Working with Jeff and Penny, I learned how to craft a high standard of care. Every decision they made was with the patients in mind, and watching them interact with patients and staff instilled in me a great understanding of what it takes to run a clinic. (Little did I know just how much I had to learn, though!) When the time came for Jeff and Penny to sell their practice, I knew this was my chance. The Coppersmiths had built a great model I could take over. That was the start of Kaizen Physical Therapy.

Knowing what I know now as a business owner, I wish I could go back and share some advice with that fresh-faced

Good luck to all the graduates and those entering the “real world”!

• 1 –Dr. Colin Sisco 206-524-6702

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STAY COOL THIS SUMMER EDUCATE YOURSELF ON HEAT-RELATED ILLNESSES

• People who are overweight • People taking certain kinds of medication • Individuals who are intoxicated or drink excessively

When thinking about extreme and deadly weather, most people conjure up images of massive tornadoes in the Midwest or hurricanes and flooding in the Southeast. But you might be surprised to learn that the deadliest extreme weather event is excessive heat. In fact, according to a study from the National Oceanic and Atmospheric Administration (NOAA), heat causes more deaths each year than floods, lightning, tornadoes, and hurricanes combined . Since 2020 was the second warmest year on record and all the other years in the top 10 have occurred since 2005, it’s time to wise up about heat-related illnesses. Heat-Related Illnesses and Risk Factors According to the Centers for Disease Control and Prevention (CDC), heat-related illnesses are caused by “exposure to extreme heat where the body becomes unable to properly cool, resulting in a rapid rise in body temperature.” There are several kinds of heat-related illnesses. The least severe are heat rashes, sunburn, and heat cramps, and the most serious are heat exhaustion and heat stroke. While anyone can experience these illnesses if they overexert themselves in hot weather, some groups are more at risk than others, including: • Children under the age of 4 and adults over the age of 65 • People with preexisting medical conditions, such as diabetes or heart disease

Symptoms to Watch Out For Both heat exhaustion and heat stroke have many of the same symptoms, including headaches, dizziness, nausea or vomiting, and passing out. But other symptoms help differentiate the two. Heat stroke victims will have hot, red skin that may be dry or damp, and they’ll likely have a fast, strong pulse. By contrast, victims of heat exhaustion will have cold, pale, and clammy skin and a fast but weak pulse. Heat stroke is a medical emergency requiring professional medical attention immediately. You should also seek medical help for anyone exhibiting the above symptoms who is also throwing up or whose symptoms are getting worse or last longer than one hour. For a complete list of symptoms and treatment for all heat-related illnesses, visit CDC.gov/ disasters/extremeheat/warning.html . Stay cool this summer and prevent heat-related illnesses by seeking shade or staying indoors on hot days, avoiding exerting yourself in the heat, and drinking plenty of water!

EAT LESS MEAT WITHOUT GOING MEATLESS

3 CELEBRITY CHEFS PROVE IT’S POSSIBLE AND DELICIOUS America is the land of the free and home of one of the world’s highest per capita meat-consuming cultures. While veganism and plant-based diets seem to be trending among celebrities from Beyonce to Bill Clinton, most Americans are not ready to relinquish their burgers and bacon entirely. A recent Gallup poll found that the percentage of Americans who identify as vegetarian or vegan has barely shifted in the last 20 years, holding steady at 5% and 3%, respectively. But two trends are starting to converge, making flexitarian diets — ones with plant-based and meatless meals — more appealing: The concern over high carbon emissions tied to meat production and the increased availability of plant-based meatless but meat-like options. Add that to the evidence of the negative health effects of consuming too much red meat, and shifting to a flexitarian diet starts to make a lot of sense. Who better to lead this shift in American eating habits than well-known chefs? These three celebrity chefs are proving that eating less meat doesn’t have to mean sacrificing flavor. Gordon Ramsay Ramsay has made jabs at the animal rights organization PETA and other characteristically brash comments against

vegetarianism in the past, but after judging on Vegan Celebrity MasterChef in 2018, Ramsay says he lost weight by eating five small flexitarian meals a day. He’s also started experimenting with plant-centric dishes like beet wellington, subbing the earthy root vegetable for traditional red meat. Jamie Oliver It’ll come as less of a surprise that Oliver has gone flexitarian and started incorporating more meatless meals into his diet. Oliver’s 2010 show “Food Revolution” took a peek behind American school lunches and sought to bring healthier fare to kids around the country. Oliver has since released a meat-free cookbook and says eating less meat has improved his sleep and is better for the planet. Martha Stewart Known for her cooking as well as her crafting, Stewart has been championing plant-based meals since 2013 when her vegetarian cookbook “Meatless” was published. Last year, she joined forces with the innovative plant-based meat substitute company Beyond Meat to help launch their new breakfast sausage line.

2 • KaizenSeattle.com

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THINK BEYOND THE KERNEL 3 WHOLE GRAINS YOU CAN EAT LIKE POPCORN

When it comes to snackability, it’s hard to beat popcorn. It’s easy to make, has a satisfying crunch, and allows for endless seasoning options. That’s what makes it the most popular snack food by volume. In the U.S., Americans consume a whopping 1.2 billion pounds of popcorn each year. But did you know that there are three whole-grain cousins to the kernel that are equally delicious when popped?

lack of familiarity or their long cook times. However, since popping them takes less than 10 minutes, it’s a great entry point to varying your whole-grain diet! The Benefits Whole grains are great sources of fiber and protein, and these three powerhouse grains really deliver. Fiber has been shown to help lower cholesterol, move waste through the digestive tract, and decrease the risk of forming blood clots that can lead to heart attack or strokes. Harvard School of Public Health also notes that whole grains can help stabilize blood sugar levels and may even protect against some cancers. That’s because they contain phytochemicals and essential minerals like magnesium, selenium, and copper. The Technique Are you ready to get popping? Cook’s Illustrated magazine suggests this simple technique for grains: In a medium saucepan, add 1 quart of boiling water to 1/2 cup of wheat berries, kamut, or spelt and simmer for 15 minutes; drain well and let dry for 15 minutes on paper towels. Heat 1 tsp of neutral, high-heat oil (vegetable or coconut oil works well) in a 10-inch skillet over medium heat. Add the 1/2 cup of grains and cook while stirring constantly about 6–8 minutes. The grains will pop and “jump” in the skillet, turn a deep golden brown, and smell delicious. When that happens and the popping slows or stops, you’ll know they’re done. Sprinkle with sea salt and let cool before snacking. Eating a diet rich in whole grains can support you on your journey to having better health. And popped kamut, spelt, and wheat berries prove that journey can also be delicious!

The Grains While most whole grains can be popped on the

stove like popcorn, larger grains like wheat berries, spelt, and kamut are the ones that really shine with a satisfying popcorn-like crunch and a delicious nutty flavor. Whole grains come with tons of health benefits, and there are many options to try, from well-known brown rice to the more obscure amaranth. But many people skip these grains because of a

MEXICAN CORN SALAD

TAKE A BREAK!

Inspired by JoCooks.com

INGREDIENTS

• 1/2 tsp ground cumin • 1/2 tsp smoked paprika • Salt and pepper, to taste

• 4 cups of fresh corn, cut from 5 cobs • 1 tbsp olive oil • 1/2 red bell pepper, chopped • 1/2 red onion, diced • 6 green onions, chopped • 1 jalapeno, diced • 1/2 avocado, cubed • 1/4 cup fresh-squeezed lime juice

• 2 tbsp sour cream • 2 tbsp mayonnaise

• 1/2 cup fresh cilantro, chopped • 1/2 cup cotija or feta cheese, crumbled

DIRECTIONS

the remaining ingredients and stir together until well combined. Taste and adjust seasoning. 3. The salad pairs well with grilled entrees and can be refrigerated in an airtight container for up to 4 days.

1. In a cast-iron skillet over medium- high heat, add oil and corn. Cook, stirring occasionally, for 3–5 minutes or until corn starts to char. 2. Add the corn to a large bowl and let cool for 5 minutes, then add

• 3 206-524-6702

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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.

DR. SISCO HAS ADVICE FOR GRADUATES!

2. WHAT ARE HEAT-RELATED ILLNESSES? CELEBRITY CHEFS PROVE FLEXITARIANISM IS DELICIOUS 3. 3 WHOLE GRAINS YOU CAN EAT LIKE POPCORN MEXICAN CORN SALAD 4. KICKBOARD POOL EXERCISES

Arms: Pushdowns Land lovers do pushups and water lovers do pushdowns. The principle behind both exercises is the same, but doing it in the water means less strain on your muscles. To perform the pushdown, stand in waist-deep water and hold your kickboard in front of you with your elbows bent and your hands shoulder-width apart. Keep your core muscles engaged as you push the board down into the water until your elbows are straight. Slowly bring the board back to the starting position. Do 2–3 cycles of 10 reps each. Legs: Flutter Kicks This exercise is great to do in the lap lane at the pool and is probably one you’ve seen before. Grip the top of the board (the round end) with both hands and extend your arms in front of you with the board on the surface of the water. Lift your hips so your body is horizontal and be sure to slide your shoulders down and engage your core as you start performing small kicks with your legs. Engage your thighs to power the kick and keep your knees slightly bent while your ankles remain relaxed. Abs and Hip Flexors: L Sit In shallow water that still allows you to float, lean your chest and outstretched arms over your kickboard. Keep your back straight and your legs at a 90-degree angle to create the L-shape this exercise is named after. Engaging your core muscles and keeping your back long, move your legs in tandem up toward the kickboard, then return slowly to the starting position. Do 2–3 sets of 10 reps.

THE HUMBLE KICKBOARD A POWERFUL POOL WORKOUT TOOL

If the heat of the summer is zapping your energy and motivation to exercise, it’s probably time to head to the pool to cool down and get moving without breaking a sweat. While swimming laps is a great low-impact exercise, there are many other ways to work out in the water. And there’s one humble, versatile, and widely available piece of equipment that can provide a full-body water workout: a foam kickboard. That’s right, those colorful kickboards you often see lined up poolside are perfect for elevating your aquatic workout. High-quality kickboards are made from foam that is both long-lasting and hygienic, but if you’re taking extra safety precautions and don’t want to use shared boards, they are also inexpensive to buy.

Here are three exercises to get you started!

4 • KaizenSeattle.com

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ATTENTION KNEE PAIN SUFFERERS!

Our NEW Virtual Knee Pain Workshop reveals how to naturally heal knee pain for good without medications, injections, or surgery …

• Are you afraid to move because you fear your knee might give out? • Do you find yourself taking Tylenol, Aleve, or Advil just to get through the day? • Are you missing out on family time because of knee pain? • Do you feel worn out and held back because of your knees?

• Have you changed the way you do everyday activities — like going up and down stairs or getting in and out of the car? • Do you try to just “keep going” but you feel limited in what you can do? • Have you changed the way you do yardwork, housework, or how you get dressed because of shoulder issues?

If you answered yes to any of these questions, then this workshop is for you!

“I had a knee injury that was very painful and causing me to limp when I walked. Barry helped me with different kinds of manual exercises and strengthening. He explained to me how the muscles work in the knee, and now I have regained my knee function and can walk without pain. I thank him for his patience in treating me! I will recommend Kaizen to the people I know.” –Kathy T. Knee pain can completely ruin your life … I’ve seen it many times. • It can stop you from feeling like a normal person. • It can make you change the way you move during everyday activities. And less movement and life enjoyment can cause depression, increased stress, and a sedentary lifestyle, which lead to larger health and life issues. Here at Kaizen Physical Therapy, our knee experts have helped hundreds of people from right here in the greater Seattle area who have suffered needlessly with knee pain. It’s one of our specialties!

Flip this insert over for details on our special workshop and how we can help you overcome these issues!

206-524-6702

www.KaizenSeattle.com

By request, I’m hosting a Virtual Knee Pain Workshop via Zoom on July 14 at 6:30 p.m. 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 knee pain sufferers make that actually stops them from healing and can surprisingly lead to surgery • The three most common causes of knee pain

• A surefire way to pick the right treatment for the cause of your pain (and save you a ton of time and money) • What successful treatment and permanent relief look like without the side effects of medications, injections, or surgery

HOW DO I REGISTER FOR THE ONLINE KNEE PAIN WORKSHOP? Call our office to register at 206-524-6702 and ask for my marketing director, Mel! You can also register online at Bit.ly/3irnv4V . Space is limited! We only have 20 spots available for the event … So, if you would like to attend, be sure to register now. Call 206-524-6702 or go online to Bit.ly/3irnv4V . HOW MUCH IS IT TO ATTEND? The workshop is FREE to those who register with Mel at 206-524-6702 or online at Bit.ly/3irnv4V . Looking forward to seeing you,

–Dr. Colin Sisco, PT

P.S. When you register, feel free to invite a guest! Call 206-524-6702 to save your spot! The NEW Virtual Knee Pain Workshop is Wednesday, July 14, at 6:30 p.m.