North County Water & Sports Therapy Center - January 2023


(858) 675-1133 |

15373 Innovation Dr. #175 | San Diego, CA 92128 | (858) 675-1133 12171 World Trade Dr. | San Diego, CA 92128

It’s often said that laughter is the best therapy and medicine, and I agree! Not only does laughter bring people together in joy and happiness, but it also has many health benefits. Jan. 24 is Global Belly Laugh Day, a day dedicated to showing appreciation for the moments that send us into that deep, uncontrollable laughter that has the power to turn any day into a good one. If you’ve ever had a slight tummy ache after a good laugh, then you know what I’m talking about. Physically, mentally, and emotionally, laughing is beneficial and powerful. It strengthens relationships, relieves stress and tension, and relaxes your muscles. Getting in a good, long laugh also boosts your immune system and infection-fighting antibodies, helping you fight bugs and sicknesses. When the body laughs, feel-good chemicals known as endorphins can prevent depression and even relieve pain. In addition, it can help lessen anger and avoid holding grudges. A good belly laugh also has the ability to improve your blood vessels’ ability to increase blood flow, putting you at less risk for heart attacks and cardiovascular complications, while it doesn’t compare to a good workout in the gym or a daily run through the park, it can even burn some calories! Laughter plays a huge role in my life and relationships with others. When I look back at my most memorable deep belly laughs, they are often caused by experiences that may not have gone exactly as planned and the little things in life, especially when it comes to travel. As I’m sure you know, sometimes your plans become thwarted, and there’s just not much you can do other than laugh and make the best of it. My husband is always great at making light of those less-than-ideal situations, such as the long wait for a delayed flight or not having access to a shower for a few days. He is the king of coming up with a one-liner that sends us giggling while fellow travelers try to figure out what could possibly be so funny. A GOOD LAUGH HEALS ALL EMBRACING THOSE DEEP BELLY LAUGHS

Once, on a long flight to India, we found the seats extremely uncomfortable. We repeatedly slid down and had to reposition and pull ourselves back up, over and over and over. Midway through the flight, he looked at me and said, “I’ve slid down and pulled myself back up so many times that I think my underwear is inside out.” With a tinge of frustration, we found this to be the funniest thing, and our uncontrollable laughter sent us giggling through the rest of the uncomfortable flight. The best belly laughs come from being human, making errors, and surrounding yourself with those who are ready to laugh with you. A respected colleague, Ruth Sova, once gave a keynote speech and provided an important piece of advice: “If you’re going to laugh about it in five years, you might as well start laughing now.” So, when life throws those unexpected, plan-changing curveballs, I ask myself if it’ll be funny to me down the road. If so, I try to chuckle even if I’m not yet ready to belly laugh.

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While the garbage disposal is convenient and simplifies kitchen cleaning, it can release foul odors. Sometimes, you’ll be able to notice this smell instantly, but usually, it will creep up on you over a few days. But why does your garbage disposal start to stink? And is cleaning it an easy task? Why do garbage disposals smell? Over time, your garbage disposal releases odors if bits of food still haven’t gone through the grinding process and are stuck in the appliance. Your garbage disposal is great at breaking down the food you put in, but the food particles can sometimes accumulate and cause mildew and mold. How do you clean your garbage disposal? It’s best to clean your garbage disposal once a week or every two weeks to ensure foul smells don’t occur. While this may seem tedious, the process is simple and can take less than 10 minutes to complete. You can use several methods to clean this appliance.

then turn it on. Let the blades shred all the ice until you can’t hear it anymore. Hopefully, the odor will be gone. But if not, here are some additional methods. • White vinegar and baking soda used together is another strategy you can try. You first want to turn on your garbage disposal and pour 1 cup of dry baking soda down the drain. Then, flush the baking soda with a cup of white vinegar. This is one of the best methods to remove rank smells from your sink. • Another strategy you can use is to cut a lemon, lime, or orange into small pieces and run it through the garbage disposal. The fruit helps wash away any bad smells and replaces them with a pleasant citrusy scent. While these remedies will help you remove odors, the best strategy is prevention. Avoid grinding vegetables and starchy foods, as they can easily clog your disposal. You can also grind eggshells and fruits frequently to remove any lingering debris from the blades.

• Ice doesn’t only get rid of that nasty smell, but it will also sharpen the blades of your garbage disposal. Fill your disposal with ice cubes, and

With some preventive measures and household items, your disposal will smell fresh and clean in no time!


North County Water and Sports Therapy Center is excited to add the latest technology in musculoskeletal analysis. Kinotek’s platform uses LiDAR technology, providing fast, accurate measurements of your range of motion, posture, and asymmetries. This data and 3D visualization playback supports the assessment and treatment of your movement health helping you feel better, move better and live better. ASK YOUR THERAPIST ABOUT HOW THE KINOTEK TECHNOLOGY MIGHT HELP YOU. 2



According to the Hope for Depression Research Foundation, depression affects 10% of Americans annually. And since the disorder doesn’t pick favorites, anyone can suffer from its melancholy grasp. But there are things people can do to help. In fact, exercise has been known to help, but what if people are limited on time or motivation? New research by JAMA Psychiatry shows that completing just half of your recommended daily exercise (only 11 minutes!) can lower your risk of experiencing depression. So, when battling the blues, some exercise is always better than none. Here’s how to squeeze that movement into your schedule. Increased Walking Time If you’re not exercising already, you don’t need to start running a 5K tomorrow. Take it slow before building on the activity that’s already in your routine. The easiest way to hit that exercise

mark is by slowly increasing the time you spend walking each day. If you work from home and never leave the couch, consider taking a lap around your house every 30 minutes. If you need to go grocery shopping, make yourself walk through every aisle or park your car farther away so you have a longer distance to walk. Get those steps in however you feel comfortable, but the goal is to walk for at least 11 minutes a day.

But remember, you only need to start with 11 minutes a day. Simply choose a video and plan to only complete a portion of it. You can even choose to follow the easy parts, but set your

timer for 11 minutes and follow along the best you can. Once your alarm goes off, reward yourself for getting that movement in!

The Benefits of Dancing Any movement counts, even

dancing. And you don’t need to be good at it to participate, either. To meet your 11 minutes, simply put on four of your favorite dance songs and bust a move! Even if it takes months to get there, moving your body a little each day will help. So, push that cart, pop on that video, or pull out your best dance moves to fight depression.

Workout Videos When you’re depressed or

feeling down, following a peppy exercise influencer in a 35-minute YouTube video is probably the last thing you want to do.



Inspired by


1/2 tsp kosher salt

1 tbsp unsalted butter

1/4 tsp freshly ground black pepper

2 1/2 lbs Brussels sprouts, trimmed and halved

3/4 cup grated Parmesan cheese

4 cloves garlic, thinly sliced

2 tbsp heavy cream

4 oz cream cheese, cubed

1/8 tsp freshly grated nutmeg

DIRECTIONS 1. Coat the inside of a 3–5-quart slow cooker with butter. Add Brussels sprouts, garlic, cream cheese, salt, and pepper. Toss to combine. 2. Cover and cook on LOW until the Brussels sprouts are tender, 2–3 hours. 3. Turn the slow cooker off or to the “warm” setting. Stir in the Parmesan cheese, cream, and nutmeg until the cheeses melt and the Brussels sprouts are coated in a creamy sauce. Season with more pepper to taste.

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Monday—Thursday 7 a.m. to 7 p.m. Friday 7 a.m. to 6 p.m. (858) 675-1133

15373 Innovation Dr. #175 San Diego, CA 92128



Global Belly Laugh Day


What’s That Smell? Kinotek Has Arrived!


3 Easy Ways to Exercise Slow Cooker Cheesy Garlic Brussels Sprouts


Local January Events

We’ve wrapped up the holiday season and rang in the New Year — now it’s time to kick off 2023 with a bang! Here are some fun and local ways to start the new year on a positive note! Farmers Insurance Open Golf along the ocean? Yes, please! With world-class competition and tropical ocean views, the Farmers Insurance Open at Torrey Pines is the place to be from Jan. 25-28. There will be food and beverage concessions, events, and entertainment, making this golf tournament one of a kind! Winter Gray Whale Watching Did you know that now is the perfect time to spot some migrating gray whales? This time of year, over 20,000 gray whales travel roughly 10,000 miles from Alaska to Baja, California, where female whales welcome baby calves into the world. Some perfect spots to spy a gray whale include Torrey Pines State Reserve, Birch Aquarium at Scripps, and Cabrillo National Monument. San Diego Brew Fest On Jan. 7, head on down to NTC Park for the 12th Annual San Diego Brew Fest to enjoy more than 200 different beers from 70 breweries. Ten of San Diego’s best food trucks will also be present, so bring your appetite and get ready to participate in some fun lawn games with live music — it’s sure to be an event you won’t want to miss! LET’S KICK OFF 2023! SAN DIEGO’S FRESH LOCAL EVENTS FOR THE NEW YEAR

Poway Winter Festival The holidays may be over, but it’s still wintertime! On Friday, Jan. 13 and Saturday, Jan. 14, bring the entire family to Poway Community Park for sledding, roasting marshmallows, building snowmen, taking photos, ice skating, and other winter events. San Diego Resolution Run 5K, 10K, Half Marathon Get out your running shoes for the San Diego Resolution Run on Jan. 14 at Mission Bay. The course will feature water views throughout Mission Bay, and whether you decide to run, walk, or speed through the course, there is something for every level of participant! 4

WHAT IF I AM NOT IN PAIN? CAN THIS TECHNOLOGY STILL HELP ME? Yes, in fact, it’s one of the tools we use when performing the Physical Therapy Wellness Exam. This new technology can identify asymmetries and limitations during annual PT “checkups”, catching musculoskeletal problems that put you at risk for injury or limit your ability to function down the line. One of the best tools in a PT’s prevention arsenal is the movement screen, which just got more accurate and detailed with the Kinotek camera and software. By analyzing your fundamental movements with a movement and flexibility screen, our PTs can get a clear picture of what the future will bring for you. Based on the information gathered, a physical therapist can help you safely reach your fitness goals and teach preventive strategies to be incorporated into your daily life. More on Back ...

Powerful Musculoskeletal Analysis in Seconds.

We can now capture your objective dynamic movement metrics and show you personalized visualizations.

HOW IT WORKS The FDA-registered platform uses LiDAR technology to capture your information, combined with a sophisticated kinematics processor to transform these scans into objective, quantitative metrics of human body range-of-motion (ROM), posture and asymmetries. The platform, which produces both data and immersive 3D images, is used to support the assessment and treatment of your movement health. WHAT TO EXPECT You are guided through a series of movements that your therapist would like to analyze and, in just a few minutes, your therapist has valuable data to help problem-solve the best treatment approach or exercise to improve your movement and reduce risk of future injury. Throughout your care, follow-up assessments will help you see progress in actual numbers. Kinotek’s 3D visuals lets your therapist play back your complete dynamic movement. Analyzing from any angle across 360 degrees, it’s a new tool that communicates with you. You will never see your body the same way.

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Of course, it’s best to schedule your checkup before you experience a problem. That way, your physical therapist can establish a baseline of your current functional level and use it to identify changes during subsequent annual visits. The effects of poor posture or a muscular imbalance may not be immediately apparent to you, but they will be to your PT, and with this system, we can show you numbers and images to help you to better understand your condition. Call us today at (858) 675-1133 to take advantage of 50% off your Annual Physical Therapy Exam! Here is a sample report provided in just a few minutes. The numbers in green are within normal limits and those in red need improvement. This report also shows changes made from the last screening, so you see your progress. Combined with your physical therapist, this report keeps you moving forward to reach your goals.

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