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From Improved Health to Elevated Mood THE TRANSFORMATIVE EFFECTS OF MOVEMENT
In the hustle and bustle of daily life, it’s easy to overlook the importance of movement for our overall health and well-being. However, April is Move More Month and serves as a timely reminder of the profound benefits regular physical activity can offer. Today, our understanding of movement and exercise has evolved, revealing its crucial role in regulating blood pressure, managing weight, and boosting immune function. In fact, research has even shown that exercise can aid in reducing the risk of cancer and improving outcomes for those undergoing treatment. The benefits extend beyond physical health, as movement has been linked to improved mental clarity, mood elevation, and stress reduction. But despite the wealth of evidence supporting the positive impact of movement, many of us (myself included) struggle to prioritize exercise in our daily lives. Work commitments, family obligations, and other responsibilities often take precedence, leaving little time for physical activity. However, incorporating extra movement into our REFERRALS WELCOME! A referral is the greatest compliment you could ever give us. If you know someone in need of our expert services, we welcome the opportunity to help! Feel free to pass along this newsletter, or have them give us a call at (858) 675-1133. We greatly appreciate it!
routines doesn’t have to be complicated or time- consuming, and I’ve discovered simple strategies to sneak it in throughout the day. Whether taking the stairs instead of the elevator, parking a bit farther back in the parking lot, walking to the restroom on a different floor at work to get in my steps, or squeezing in a quick workout during television commercial breaks, every bit of activity adds up. Even turning on some music and dancing in the kitchen while cooking counts! As a physical therapist, I have the privilege of helping individuals overcome movement limitations and find creative ways to stay active. Opportunities to move and improve physical function are plentiful, even for those facing injuries, illnesses, or natural aging. I’ve witnessed many patients become frustrated by being unable to perform a movement in ways they used to before an injury or 20 years ago. However, with modified exercises and adaptive equipment, we can tailor movement to individual needs and abilities in countless ways.
exercise to keep motivation levels high — they help to count steps and hold you accountable!
Remember, movement is not just a chore — it’s medicine for the body and soul. By making small changes to incorporate more activity into our lives, we can reap the countless benefits of movement and enjoy improved health and vitality. So, let’s lace up our sneakers, step outside, and embrace the power of movement to enhance our well-being! This month and every month, let’s move more and live better!
This month and every month, I encourage everyone to commit to
prioritizing movement in their daily lives. Whether going for a brisk walk, dancing, or participating in a virtual fitness class, find activities that bring joy and fulfillment. Set reminders, utilize apps, and explore different forms of
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5 EXCITING SPORTING EVENTS IN APRIL
Football The 2024 football season doesn’t start until September, but the NFL Draft in April does more to shake up NFL rosters than any other time of year. From April 25–27, you can watch your favorite college stars take their first steps as a pro. Fans everywhere love to watch the spectacle and boo or cheer for their team’s picks. Baseball The Major League Baseball season kicks off in April, so every baseball fan’s schedule will be chock full of games for the next six months. Spring is also the best season for baseball: The weather is just right to watch a game live and maybe catch some early season home runs from the stands! Mixed Martial Arts The upcoming UFC 300 is sure to be a spectacle. Competitors from men’s and women’s divisions fight in the ring with all the expected thunder and ferocity. The fights will be held at the T-Mobile Arena in Las Vegas, Nevada, on April 13.
April is one of the most exciting months of the year for all kinds of sports fans! Whether you follow the hushed telecasts of PGA golf or the wild excitement of the UFC and NCAA men’s and women’s basketball, April has something to get excited about! Golf Golf enthusiasts are always excited for April as it hosts one of the year’s biggest golf tournaments: The Masters Tournament, from April 8-14. All the greats will compete for a sky-high prize in the warm Georgia sun, including Tiger Woods and Bubba Wattson. Basketball Stakes are high in April for college basketball — it’s time for the men’s and women’s Final Four! The chaos of March Madness is over, leading to a clash of titans. The women’s Final Four starts on Friday, April 5, with the championship game on Sunday in Cleveland, Ohio. The remaining four men’s teams face off on Saturday, Feb. 6, and the final two play for the championship Monday night, with all games in Glendale, Arizona.
Lou is a licensed physical therapist who graduated from California State University, Sacramento in 2021. After spending the last couple of years treating in Northern California, he decided to move back down to San Diego where he completed his education. Lou has a special interest in orthopedics, recently completing a 12-month orthopedic residency with Evidence In Motion, and has plans to sit for the Orthopedic Certified Specialist (OCS) examination in March 2024. He is also interested in athletic strength training. Lou is a Certified Strength and Conditioning Specialist (CSCS) and has enjoyed powerlifting recreationally over the last eight years. Outside the clinic, Lou enjoys working out and golfing and is an avid reader. WELCOME DR. LOUIS FERNANDEZ!
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A Diet Should Be Balanced EATING WITH INTENT
Nutrition trends come and go, but a holistic diet is a timeless approach to nourishing the body, mind, and spirit. Holistic nutrition is rooted in the belief that well-being encompasses more than physical health. Let’s explore what a holistic diet is and how it can affect you. At the core of a holistic diet is the idea that food is not merely fuel but a source of energy that influences every aspect of our being. This diet focuses on whole, unprocessed foods, with an emphasis on organic and locally sourced ingredients. The idea is that you can improve and optimize your overall health and well-being by choosing foods in their most natural states, devoid of additives and preservatives. Incorporating this mode of mindfulness and intentionality into your eating habits is a key aspect of holistic diets. By paying attention to where your food comes from and what is in it, individuals can cultivate a deeper connection with their meals. Learning about who grows your food will also promote a human connection to food, often forgotten in this age of industrialization. Bringing that mindfulness and attention to texture, taste, and how food impacts your body will encourage better digestion and nutrient absorption. Furthermore, holistic diets often spotlight hydration. Adequate water intake is crucial for maintaining bodily functions, but it encourages detoxification, skin health, and mental health. Holistic diets recommend
pure, filtered water over juice, soda, and mineral or sparkling water as a primary beverage choice. Water will further help digestive processes and complement the cleaner food you’ve added to your diet. A holistic diet can be part of a lifestyle that nourishes a whole person. By focusing on unprocessed foods, intentionality toward foods, and the interconnectedness of bodily systems, you begin a journey toward well- being within your body. It’s a reminder that true wellness involves every aspect of ourselves.
LAUGH THERAPY
T E
H
Savor the flavor with our mouthwatering grilled steak, paired perfectly with vibrant chimichurri
INGREDIENTS •
For the chimichurri sauce: • 1 cup fresh parsley, chopped • 2 cloves garlic, minced • Juice of 1 lemon
2 lbs steak (flank, sirloin, or skirt steak)
• • •
2 tbsp olive oil
1 tsp red pepper flakes
• •
2 tbsp olive oil
Salt and pepper, to taste
Salt and pepper, to taste
DIRECTIONS 1. Preheat grill to medium-high heat. 2. Rub the steak with the olive oil, salt, and pepper. 3. Grill the steak for 4–5 minutes per side or until it reaches desired doneness. 4. Meanwhile, make the chimichurri sauce: In a small bowl, mix together the parsley, garlic, lemon juice, olive oil, red pepper flakes, and salt and pepper. 5. Let the steak rest for 5 minutes before slicing. 6. Serve the steak with the chimichurri sauce and enjoy! 3 (858) 675-1133
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Monday—Thursday 7 a.m. to 7 p.m. Friday 7 a.m. to 6 p.m. (858) 675-1133 www.waterpt.com
15373 Innovation Dr. #175 San Diego, CA 92128
INSIDE THIS ISSUE 1 Harnessing the Power of Movement for a Better Life 2 The Sports World Is Booming in April!
Welcome Dr. Louis Fernandez
3 Exploring the Holistic Diet Lifestyle
Grilled Steak With Chimichurri Sauce
4 Top Local Events and Activities This Spring
SPRING INTO ACTION Exciting Local Events to Attend This Spring
Spring has arrived! April in San Diego marks the beginning of warmer weather and an extensive array of events and activities to enjoy. From cultural festivals to outdoor adventures, there’s something for everyone to explore in and around America’s Finest City this time of year! Fallbrook Avocado Festival It’s time to celebrate one of California’s favorite fruits! On April 21 on Main Ave. in Downtown Fallbrook, the Fallbrook Avocado Festival returns! Just a short drive from San Diego, this lively event features avocado-centric dishes, live music, arts and crafts vendors, and family-friendly activities. Visitors can sample creative avocado creations while enjoying the festive atmosphere of this unique festival. Mission Federal ArtWalk For art enthusiasts, the Mission Federal ArtWalk, held April 27–28, brings together over 300 artists from around the world to showcase their work
in San Diego’s iconic Little Italy neighborhood. Spanning 17 blocks, this free outdoor art festival features a diverse range of mediums, including painting, sculpture, photography, and more. Attendees can explore the vibrant street art scene, interact with artists, and purchase one-of- a-kind pieces to add to their collections. San Diego Botanic Garden’s World Of Orchids In May, San Diego Botanic Garden will be hosting World of Orchids, an annual springtime orchid showcase. If you are a plant enthusiast looking for inspiration or are just looking for a fun way to celebrate the spring season, be sure to check it out! There will be plenty of vendors, classes, and orchids for sale! Carlsbad Flower Fields Don’t miss the breathtaking beauty of the Carlsbad Flower Fields this spring in San Diego. With vibrant blooms stretching across 50 acres of rolling hills, this iconic attraction
offers a stunning display of color and fragrance. Visitors can wander through rows of gorgeous flowers in full bloom and enjoy the serene surroundings. Whether you’re a nature enthusiast, a photography buff, or simply seeking a peaceful escape, the Carlsbad Flower Fields provide a memorable experience for everyone! Just be sure to check the blooms at Carlsbad Ranch online before making the trip!
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STICKING TO YOUR EXERCISE PROGRAM Don’t Fall Off the Treadmill (or Bike, or Rower, or ... )
You know the benefits of exercise — they’re probably what motivated you to start exercising in the first place. If you need a reminder here are just a few: • Three hours of exercise a week reduced pain and disability by 47% in people with knee arthritis. • Exercise reduced the progression of dementia by 50%. • Exercise reduced the risk of hip fracture in post- menopausal women by 47%. • A meta-analysis showed exercise decreased anxiety by 48%. • A low dose of exercise relieves depression in 30% of people, a higher dose works for 47% of people. • A 12-year study of 10,000 Harvard alumni showed that people who exercised were 23% less likely to die prematurely. • Exercise is the No. 1 treatment for fatigue. Knowing you should exercise or why you should exercise isn’t the problem. Actually getting up and doing it is. Here are our top tips for making sure you stick to your exercise plan:
SET REALISTIC GOALS. Don’t try to go from zero to hero overnight. Start with small, achievable goals and increase them gradually. Make winning easy — that helps you build motivation and an exercise habit. For some people, that might mean starting with a daily 10-minute walk. For some people, that bar is too high.
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When we say make it easy to win, we mean easy. Your goal could be to scan your card at the gym three times a week. It might be putting on your walking shoes and going out the door. It might be one pushup. Start tiny. DO ACTIVITIES YOU ENJOY. Exercise isn’t punishment. Choose fun activities. It could be running, walking the dog, dancing, swimming, kickboxing, or playing a sport. SCHEDULE IT. Schedule your workouts like you would any other important appointment. When people ask you to do something else during that time, say “Sorry, I’ve got an appointment.” The more you make exercise a routine, the less likely you are to skip it. DON’T GO IT ALONE. Having someone waiting for you at the gym really motivates you to get there. Having support helps push you to work harder and motivates you when you’re feeling down. Your support could be a friend, the other people in a group fitness class, or a trainer. MIX IT UP. Try a new class. If you usually run at the same pace, try intervals. Walk a different route. Doing the same thing over and over again gets boring and leads to burnout. Keep things interesting to stay interested. TRACK YOUR PROGRESS. Bonus points if you find a way to make it visual somehow. Our brains love to
see tasks checked off, a chart or numbers going up, and rings closing. Seeing how far you’ve come is a great motivator. Keep track of your workouts in a journal, make a
spreadsheet, or use an app or fitness tracker. BRIBES WORK. Celebrate your successes, no matter how small. Set a goal to work out three times this week and treat yourself to your favorite coffee when you do.
Buy yourself a new workout outfit, get a massage, or anything else to help you stay motivated when you reach milestones. ADJUST. Don’t push yourself too hard, especially when you’re starting. If you’re feeling tired and sore, take the intensity down. Plan rest days into your routine. Don’t make your goal and plan so rigid that it’s impossible to complete in the real world. FORGIVE YOURSELF! Everyone has setbacks. You’re going to get sick. You’re going to miss a workout. That’s okay. Pick yourself up and get back on track. With the right mindset and a little perseverance, you can reach your fitness goals.
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