North County Water & Sports Therapy Center - February 2022


(858) 675-1133 |

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


Feb. 11 is The International Day of Women and Girls in Science. A significant gender gap has existed throughout the years in all areas of science, technology, engineering, and math (STEM). The goal of this day is to promote complete and equal access for women and girls to participate in all aspects of scientific research and activity. On this day, we also acknowledge and celebrate the many contributions and accomplishments of females in the world of science and technology. Women play a critical role in the scientific community and have historically made significant contributions and leaps toward a more gender-equal world.

girls and women. Along with that, less than one-third of women choose to pursue higher education courses in fields such as engineering. This could potentially have a lot to do with lack of exposure, which leads to fewer girls and women even knowing it's something they can take part in. When I think of myself, I don’t think of myself as a woman working in the medical field. I’m just a physical therapist in the medical field. In my area of medicine, there is actually a high percentage of women compared to men. Women in physical therapy are fortunate that the discrepancy just doesn’t exist in our field. However, over the last 30 years, I’ve noticed a large shift in the number of physicians who are female. Women are increasingly more likely to set out on careers in the medical field, which is wonderful. I remember years ago, if I'd heard of an orthopedic surgeon, even though I’m a female in the medical field, I would have naturally assumed they were male. That’s not the case anymore. One of my best friends in college was a civil engineering major. She was 1 of the only 2 women in the field at the time 30 years ago. Now, those numbers have drastically increased in many STEM areas. In fact, according to the AAMC, the numbers of women in the physician’s world has been steadily rising.

It’s important for children, no matter their gender, to have equal opportunities to take interest in and pursue higher education in science and STEM-related fields. Early on, children should have the opportunity to experience the wonder and magic science has to offer. Our bodies and the world surrounding them are fabulous places to begin exploring and fostering scientific thinking. All of our kids should be exposed to different aspects of the world. Feb. 11 fosters and promotes science and gender equality in an effort to achieve equal and full access to and participation in science for girls and women. It is a day to raise awareness in achieving gender equality along with the empowerment of women and girls. STEM careers are some of the fastest growing opportunities, and women are taking part in the enchantment of the field more and more every day.

According to studies, it is estimated that only about 30% of those in STEM-related fields are


1 (858) 675-1133

If you made New Year’s resolutions for your health, there's a good chance "eat better" is on the list, including adding more omega-3s to your diet. These fatty acids have a whopping 17 health benefits, such as fighting heart disease and Alzheimer's — that’s probably why doctors often recommend them. Omega-3s have a ton of functions. For example, they create a phospholipid layer of cell membranes to help give cells structure. There are a lot of these fatty acids in your brain and eyes, and they are critical for the cognitive development of babies, as well. Omega-3s can also improve your heart health by reducing the amount of inflammation you experience. Just as omega-3s are important for the beginning of life, they’re equally important to help you maintain good health throughout your life as well. The most popular source of omega-3s is fish, but what if you don't like the taste of seafood or have an allergy? DON'T LIKE FISH? OTHER WAYS TO GET YOUR OMEGA-3S

Here are some substitutions to consider.

1. You can add chia seeds, hemp seeds, flaxseeds, and walnuts to your meals to get the needed nutrients. They are great additions to granola, oatmeal, salads, or smoothies or when mixed with milk or yogurt. You can even put them on toast with peanut butter. 2. Good substitutions are also edamame and kidney beans . Boil or steam edamame and put them in your salads or side dishes. Kidney beans are a popular side dish as well and can be used in curries, stews, or rice. 3. If you’re looking for new cooking oil, soybean oil can replace vegetable or olive oil. You can also use it as a salad dressing. 4. Eating mixed greens such as kale and spinach is beneficial as well. These greens can be sautéed with soybean oil for even more benefits. 5. If you need more of an omega-3 boost or are experiencing high levels of inflammation, there are supplements you can explore like krill oil, cod liver oil, fish oil, and algae oil .


Laura is a licensed physical therapist with a doctorate of physical therapy from the University of St. Augustine, San Marcos, where she graduated with honors. Laura was raised in Eugene, Oregon, where she developed a love for hiking, biking, and the outdoors. She moved to California to find some sunshine and to pursue a bachelor’s degree in psychobiology from the University of California, Los Angeles. Laura fell in love with physical therapy while playing collegiate rugby and working as an athletic trainer at UCLA. Her experiences ignited a passion for helping others to reduce pain with movement. Laura has a special interest in working with patient populations in athletics, women’s health, and neurological rehabilitation. Laura strives to personalize every research-based treatment to meet the needs of the individual and provide the tools for patients to succeed outside of physical therapy. Outside of work, Laura enjoys buying plants, playing soccer, camping, and traveling with her husband and dog. 2


Remove products from packaging. Individually wrapped products make packing lunches easy, but they can be a hassle to store in the fridge when kept inside bulky boxes. Instead, line up your yogurts, string cheese, hummus, juice boxes, sodas, and other individually wrapped products along the shelves of your fridge or in refrigerator bins. This will eliminate the clutter of the packaging from your fridge and provide more space. Pro Tip: For a more eco-friendly option, stop buying individually packaged items! Opt for bulk or larger products instead and measure out serving sizes into small glass or reusable containers. Arrange these like you would the other products!

We all have our favorite ways to organize, but there may be one thing you’re organizing completely incorrectly: your refrigerator. It’s not just about aesthetics! A properly organized fridge can prevent food from spoiling, help you find items faster, and allow you to store more. Try these tips for fridge success. Store produce properly. There are a lot of myths surrounding what you should or shouldn’t do to properly store your produce, but there are a few basics you can abide by. For starters, store your fruits and vegetables separately. Fruits emit a gas that can cause vegetables to spoil faster. Furthermore, store these products near the front of your fridge or in a place where you will regularly notice them. This will encourage you to use the products faster — and prevent you from forgetting about them.

right now, and there might be a reason for that. Refrigerator bins are clear and rigid in shape, which means items store and organize easier in your fridge. You can fill one with yogurt, another with eggs, and a third with fruit without worrying how the shapes of these products will fit into your fridge space. This allows you to have more control over your refrigerator. If you want to get more out of your fridge, check out the manual! It will include proper ways to utilize your refrigerator storage and settings.

Invest in refrigerator bins. Storage bins for your fridge are all the rage



Inspired by


• • • • •

2 chicken breasts

• • • •

2 cloves garlic, chopped 1/2 tsp curry powder

2 oz mozzarella cheese, cubed 2 canned artichoke hearts, chopped 4 tsp sun-dried tomatoes, chopped 10 large basil leaves, chopped

1/2 tsp paprika

Salt and pepper, to taste


1. Preheat oven to 365 F. 2. Cut a slit lengthwise to create a pocket in the middle of each chicken breast. Place the breasts on a baking sheet. 3. In a medium bowl, combine the mozzarella cheese, artichoke hearts, tomatoes, basil, and garlic. 4. Divide the mixture in half and stuff each chicken breast pocket. Using toothpicks, seal the edges of the pockets. 5. Season the chicken with curry, paprika, salt, and pepper, then bake for 20 minutes or until the chicken reaches 165 F. 6. Remove the toothpicks and serve with rice, potatoes, salad, or roasted vegetables! 3 (858) 675-1133


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



Celebrating Women in STEM Careers


Swap Fish for These Substitutes!

Meet Laura Steindorf


Properly Organize Your Fridge Mediterranean Stuffed Chicken Breast


Dining Out on Valentine’s Day


Herb & Wood This timeless and artsy restaurant features traditional Mediterranean cuisine — perfect for Valentine’s Day dinner. Enjoy an old-school cocktail

February: the month of love! Whether you’re planning to have a romantic evening out with the love of your life or a fun dinner with friends and loved ones, check out these hot spots for a guaranteed good time and delicious “ hearty ” meal!

with your Valentine while enjoying the romantic ambiance of the restaurant. It’s an experience you won’t want to miss in San Diego’s Little Italy! Juniper & Ivy Speaking of San Diego’s Little Italy, Juniper & Ivy is also a great spot to wow your date or to enjoy a fantastic meal with friends. It’s lively and playful, and the menu is constantly changing, so even if you’ve been there recently, you’re still in for a delightful surprise. The converted 90-year-old warehouse has a New American feel and is sure to impress.

The Best of the Best for Feb. 14

The Addison Nested in the scenic San Diego Carmel Valley, the Addison is serving up lavish French cuisine in a European-style setting. Chef William Bradley offers up a culinary experience like no other while you dine beneath romantic soaring ceilings and amazing views of the hills. Sweep your love off their feet this Valentine’s Day with a nine-course tasting menu!

Kettner Exchange Rooftop cabanas? Count us in — table for two, please! The restaurant features American dishes with a global flair. Eat either indoors or outdoors while enjoying handcrafted cocktails and a wonderful, romantic atmosphere.

Bleu Boheme A trendy bistro and wine bar on Valentine’s Day? Yes, please! This Bohemian-style bistro features menus on chalkboards, a sidewalk patio, and stone walls. It features indoor and outdoor seating and is serving up romantic French cuisine on Valentine’s Day! They even have a to-go menu if you’d rather create a lovely meal at home for your honey.

Happy Valentine’s Day! 4

“Believe you can and you’re halfway there.” – THEODORE ROOSEVELT

You can reach your goals, have great outcomes, and get back to the things you love doing. Expect to Get Better—You ProbablyWill Research has shown that positive expectations increase the chances of a good outcome. It’s the old self- fulfilling prophecy; your attitude determines your approach to situations. If you believe you’ll be successful, you’ll likely put in more effort. You’ll be more willing to try new things, take some risks, and keep trying after failures or setbacks. A negative attitude will likely mean that you’ll take your first failure or setback as confirmation that what you’re trying won’t work or isn’t possible, and you’ll give up. Why waste time and effort on something that’s doomed to failure anyway? Your Expectations Influence Your Results There’s some research to prove that positive thinking and expectations make a difference in rehab settings. A review of 23 articles looking at outcomes for shoulder pain found a few interesting things. First, patients who expected to recover and believed they had some control of the outcome, ended up doing better than those who didn’t. Second, optimistic patients were found to have less pain and disability after completing rehab. Third, patients who believed they’d have pain and disability after surgery tended to have — you guessed it — pain and disability after their surgery. Research says that you tend to get what you expect.



Your Therapist’s Attitude Matters, Too There isn’t much research specific to physical therapy, but there is a study done in elementary schools that might give us some clues. Two psychologists did a study showing that teacher expectations had an influence on student performance. They told teachers that randomly selected students in their classes were tested and found to be “late bloomers.” These students were expected to show large improvements in academic performance during the school year. When the students were tested eight months later, the students the teachers believed would improve the most, did. Why? When teachers think students have a lot of potential to improve, they hold them to higher standards. They teach more complex materials, don’t settle for simplistic answers, and are more willing to spend time instructing and working with those students. It’s pretty easy to see how this could cross over into a PT clinic. If your PT thinks you can get better, they’ll probably put more effort into designing your program, spend more time with you, and push you harder than someone they don’t believe has a lot of room for improvement. To have the best chance for a good outcome, you and your therapist both need to expect one. You can reach your goals, have great outcomes, and get back to the things you love doing. Call our office at 858-675-1133 to find out howwe can help you feel better, move better, and live better.

(858) 675-1133

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