Kaizen PT - June 2022

Kaizen PT - June 2022

JUNE 2022

KaizenSeattle.com | 206-524-6702

AS DAYS GO BY HOW MY KIDS HAVE GROWN AND CHANGED

Another school year is almost over — and the kids are now another year older. Every time you blink, it seems like they’ve grown several inches and picked up a whole new vocabulary. All I can do is try to appreciate the here and now before it’s gone. Being the youngest, Allison has probably changed the most over the past year. She’s now 3 1/2 years old, and unsurprisingly, she’s full of energy. Allison looks just like me, which makes my wife, Theresa, insanely jealous. She’s already about half my height, so I know she’ll be a tall girl when she grows up. She’s also talking much more, and we all enjoy having little conversations with her. She is a self-starter, and so far, she also loves to learn. Allison picks up her books on her own and studies them, sometimes only stopping for bedtime, so she’ll love preschool when she starts next year. She also enjoys visiting new places, exploring unfamiliar rooms, and even dropping to the floor to make snow angels on the carpet. She is currently in that phase where she wants to do everything herself, so we try to let her be independent as much as possible. Now that Allison is a bit older, she and Julien play together more frequently. He can be a goofball, so he’s still learning when enough is enough, though Allison is good about enforcing her boundaries and pushing him away when she’s done. Julien is much more mature than he was even a year ago. He’s taking more initiative in his schoolwork and becoming more self-sufficient. He is also turning into a great big brother to Allison. Before the pandemic, he loved taking taekwondo, and he’ll start his classes again this summer. We’re excited to see him go back to something he loves. The sport really boosts his self-confidence, and he especially enjoys it when he gets to break boards. He’s also thinking about the future already. Julien is a saver who likes to tuck away his cash presents, count the money, and ask us whether he has enough to buy various things. He even recently took his wallet to school and made a purchase

at the book fair without us knowing! A few times, he has asked if he’ll take over the clinic someday when I retire. I tell him he probably can if it’s what he wants to do — but I also remind him that he’s only 9 years old! For his part, Dylan will be embarking on his own path. Right now, he’s planning on bypassing a traditional four- year college to attend a technical computer science school instead. It should give him a more direct route to his field and teach him the necessary skills without all of the extraneous classes. We completely support his decision and can’t wait to see what specialty he ultimately chooses. But it’s hard to believe that my first child is graduating from high school. We’re a bit on the younger side of parents with college-aged kids, but I’m sure we’ll find a way to make it work. It’s a little shocking to see him all grown up, but I’m so proud of the man he has become. He’s a fantastic older brother to Julien and Allison and has no problem watching his sibling for a few hours when Theresa and I are out. As you can see, I’ve got a great group of kids. I love watching them grow up, and I want to enjoy it while I can. Before I know it, another year will have passed us by, so I plan on cherishing every moment.

206-524-6702 –Dr. Colin Sisco

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HOW YOUR ORAL AND MENTAL HEALTH LINK TOGETHER EVERYTHING IS CONNECTED

Our bodies are made up of many systems working together to keep us functional and healthy. It’s so complex that even scientists don’t understand how all of it works. But we do know that our health is a whole-body experience, and ignoring one aspect of our wellness will often lead to other problems down the line. Oral health is no exception. For example, poor dental health can contribute to cardiovascular disease, and diabetes can lead to gum disease. Still, most people don’t know that their oral and mental health are linked. Researchers have found that people who suffer from mental illnesses are more likely to develop oral health problems like tooth decay and gum disease. In fact, experts have identified several reasons for the apparent connection.

According to the World Health Organization (WHO), about 280 million people across the globe are affected by depression. That’s about 5% of the adult population. Depression is more than just sadness, and it impacts people’s ability to think clearly and engage in regular activities. Oral care routines often fall by the wayside as a result, along with dental visits. This neglect of regular mouth maintenance can lead to tooth decay and gum disease. Meanwhile, anxiety can make social interactions terrifying, and sufferers may have difficulty scheduling and attending dental appointments. Additionally, many people have a phobia of dentists that causes them to postpone care. Due to this anxiety or fear, oral health issues can go untreated and significantly worsen.

There are still more connections. People with eating disorders may experience dental erosion or low calcium levels that affect their teeth. Pain is a risk factor for depression, so existing oral pain can spark or worsen mental health problems. And while more research is needed, a 2019 study found a possible genetic link between depression and oral health conditions. If you’re struggling, you need to protect your mental and physical health. Talk to your doctor about what you’ve been experiencing, and be open to their recommendations. Treating your mind well will lead to better health and perhaps a happier and longer life. In addition to this, don’t forget to include your dentist in your plans for full-body health. They’re not trained mental health professionals, but they can provide helpful strategies to help you maintain your dental health while seeking treatment for your mental health as well. Be sure to tell your dentist about any medication you’re taking. Side effects from antidepressants can include dry mouth or teeth grinding, and your dentist can help you minimize the damage. Whatever you're going through, it's crucial to keep your entire health team engaged. Physicians, dentists, and therapists all have specialized roles, but outcomes are better when each specialty has the complete picture and can work together. Keep the lines of communication open — and don't be afraid to ask for help when you need it.

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Making a meal plan is a pain, but you still want to get all your necessary vitamins, minerals, and protein through everyday foods. Even if you’re not a cooking expert, you can employ a few very simple cooking hacks in the dishes you commonly prepare! You'll be surprised how these little boosts can reap big, nutritious rewards. No. 1: Add quinoa to recipes. Want to add extra texture or color to your steamed white or brown rice? Mix it up with 1 cup of quinoa (any color) and another 2 cups of water or broth. Or, simply throw quinoa into any grain-friendly soup you’re preparing, like a simple chicken soup! Quinoa is rich in antioxidants and filled with fiber to lower cholesterol and blood sugar levels, reducing your risk of diabetes and heart disease. No. 2: Replace cream with almond, walnut, or oat milk. Cream is a popular mainstay in any American kitchen, but it doesn’t have to be dairy cream. Plant-based milk and creamer (such as almond, walnut, or oat milk) are often extra rich in vitamins and minerals and low in fat. They contain no cholesterol and are easy on your digestive system. Because they all have slightly different flavor profiles, you can pick your favorite! Walnut milk works surprisingly well in a creamy pasta sauce. 3 Easy Cooking Hacks for Better Nutrition

No. 3: Add frozen spinach to almost anything. Fresh spinach quickly loses its folate, powerful vitamins, and nutritional benefits over time, but spinach, frozen at its peak freshness, saves the day. That’s why frozen spinach is actually more nutritious than most fresh spinach at the supermarket! Whether it's for pasta, pizza, scrambled eggs, cheese dip, a smoothie, or curry, frozen spinach is more versatile than you might think. Plus, studies show spinach may have amino acids that help reduce stress and depression! (Bonus) No. 4: Add chia seeds to cold drinks, yogurt, baked desserts, and more! It’s easy to feel guilty for indulging your cravings for sweet tea, pudding, cookies, and cake. But if you add chia seeds, you might feel a little better about it! These small seeds are densely packed with antioxidants, minerals, fiber, and omega-3 fatty acids, all of which may promote heart health, support strong bones, and improve blood sugar management.

We hope these tips help make your favorite dishes a little more fun and guilt-free! Enjoy!

Sweet and Spicy BBQ Chicken Skewers

TAKE A BREAK!

Inspired by RecipeRunner.com

DIRECTIONS

INGREDIENTS

For the Marinade • 1 tbsp olive oil • 2 tbsp soy sauce • 2 tbsp chili garlic sauce • 2 tbsp rice vinegar • 3 tbsp honey • Juice of 1 lime • 3/4 tsp smoked paprika • 1/2 tsp salt For the Skewers • 2 lbs chicken breast, cut into bite-size cubes • 1 small pineapple, cut into 1-inch cubes

1. In a bowl, whisk together marinade ingredients. 2. In a reusable freezer bag, combine cubed chicken and all but 1/4 cup of the marinade. 3. Seal bag and massage marinade into the chicken. Chill in the fridge overnight. 4. The following day, preheat the grill to 400 F. Thread chicken and pineapple onto skewers, adding two cubes of chicken for each cube of pineapple. 5. Grill the skewers for 3–4 minutes per side, brushing with the reserved marinade in the final minutes. 6. Serve over rice or with your favorite barbecue sides!

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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. Catching Up With Dr. Sisco’s Kids 2. Your Mental Health Can Affect Your Mouth 3. 3 Cooking Hacks to Eat Better Sweet and Spicy BBQ Chicken Skewers 4. Permanent Weight Loss Is Too Hard — Or Is It? INSIDE THIS ISSUE

SPOILER: YOUR BODY IS SCARED OF IT WHY IS PERMANENT WEIGHT LOSS SO HARD?

Losing weight is hard — and not just because creating new diet and exercise habits is difficult. The truth is that you’re working against your body’s natural instincts, which is to preserve weight. In other words, even when weight loss is the healthiest thing you can do for your body, physiologically, your body rarely realizes that.

A popular, effective way to think of weight loss is “calories in, calories out” (CICO). You want more calories going out than coming in because this helps sustain a caloric deficit which can assist in losing weight. However, not all calories affect your hormones the same way, and being overweight to begin with can interfere with the body’s ability to regulate an appropriate appetite. So, how do I lose weight — for good? Even after following a new diet and exercise regimen, most people are likely to regain about 30%–35% of the weight they’ve lost after one year. After sacrificing those potato chips for sugar snap peas, this is frustrating! But we promise that some changes do help maintain permanent weight loss, including replacing processed foods in your diet.

As just one example, according to the Journal of Clinical Investigation, a diet with added fructose (high-fructose

corn syrup) is linked to insulin resistance, increased blood sugar levels, and higher triglyceride and LDL (bad) cholesterol levels — but if you replace fructose with regular sugars and glucose, the risk is noticeably less. That said, fruit with natural fructose does not appear to carry the same risks as added fructose. Our bodies are complex machines. Many factors beyond diet (genetics, medical comorbidities, long-standing diabetes, stress, sleep, etc.) can affect your ability to lose weight. The best path to a healthier weight is to move more and find multiple ways to live a healthier life, one small step at a time.

How does weight loss work? Complex interactions between hormones and neurons in your

hypothalamus control how much you weigh. Your hypothalamus controls your thirst, hunger, and body temperature. The chemicals that interact with the hypothalamus therefore influence your appetite and how much food you eat. In particular, fat cells in your body produce the hormone leptin, which then tells your body when you’ve stored enough fat, thus decreasing your appetite.

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join us for a FULL WEEK of FREE EXAMS!

JUN. 20–24

Call or email now to schedule your exam the week of Jun. 20–24! 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

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Sciatica

Pain in hands or feet

» All past patients who have not seen a physical therapist in more than three months

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» Arthritis

Problems walking

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Shoulder pain

» All present patients who have another problem not currently being treated

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Sports injuries

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Neck pain

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Balance or dizziness

» All friends and family of our past and present patients

»

Headaches

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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:

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 [email protected] 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 Jun. 20–24 will receive a FREE copy of my book, “Back to Normal.”

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 [email protected] . 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 [email protected] .

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