Check out our latest newsletter!
PATIENT PULSE
(858) 675-1133 | www.waterpt.com
15373 Innovation Dr. #175 | San Diego, CA 92128 | (858) 675-1133 12171 World Trade Dr. | San Diego, CA 92128
From Pumpkin Patches to Cookbooks WELCOME FALL WITH FUN AND FLAVOR!
Fall is officially in the air! With cooler temperatures settling in, it’s the perfect time to plan those much-anticipated trips to the pumpkin patch. But did you know October is also National Cookbook Month? Believe it or not, Thanksgiving is just around the corner next month! This year has flown by, but I’m excited to welcome the holiday season, especially with so many chances to create and enjoy delicious meals. It’s the perfect time to experiment with new recipes and share them with loved ones! I love cooking; it’s a relaxing mix of science and creativity, much like my job as a physical therapist. Every week, I try a new recipe and find inspiration in cookbooks or cooking magazines. Instead of reading Vogue or People, I prefer flipping through COOK’s and Milk Street magazines (have you heard of those?) for my culinary ideas. It’s a fun way to unwind and explore new dishes! When I try a new recipe, my husband and I decide if it’s a “keeper” or not. Around 75%–80% make the cut and are added to our meal rotation. I’ve also collected recipes from friends, family, and even patients. One of my favorites is a lemon bar recipe from a former patient’s mother, which I love making with Meyer lemons. And when I’m feeling ambitious, I whip up my mother-in-law’s chocolate éclair recipe — it’s always a hit!
I’m a big fan of making soups, especially because I can whip up a batch over the weekend and have delicious homemade meals ready to go throughout the week. One of my go-to recipes is turkey chili, which I got from a friend. It’s incredibly easy, healthy, and has become one of my dad’s favorites. Every time I visit him in New Hampshire, I make a big batch and freeze individual portions for him to enjoy long after I’m gone. Don’t hold it against me, but every year when Thanksgiving comes around, I find myself more excited about the desserts than the main meal — though I do love a good turkey sandwich the day after! My go-to Thanksgiving dessert is a cranberry almond tart. I’m not a fan of pumpkin pie, but I love the tartness of cranberries. Just thinking about it now is making my mouth water! To be honest, I’ve never quite understood the pumpkin craze. That said, my mom used to make an amazing apple pie, and it’s another favorite I love baking this time of year! Have you planned your Thanksgiving menu yet? I wish each of you a wonderful Thanksgiving holiday with friends and family! May your day be filled with delicious food, cherished moments with loved ones, and gratitude for all the blessings in life. Here’s to creating beautiful memories and celebrating the spirit of thankfulness.
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!
1 (858) 675-1133
STROLL YOUR WAY TO HEALTH GENTLE EXERCISES TO GET FIT WITHOUT THE FUSS
Ever wish you could get a killer workout without feeling like you’re auditioning for a role in an action movie? Low-impact workouts prove you don’t need to jump, jog, or jostle to get your heart pumping and muscles working. Whether it’s stepping into a fitness routine for the first time or rehabbing an injury to meet your health goals,
Though this low-impact routine is easy on your joints, you’ll still work up a sweat and improve your strength, balance, and overall quality of life. Pilates also helps reduce stress, enhance sleep quality, and increase energy levels!
Circuit Training
low-impact exercises are a gentle, safe way to get in shape. Grab your water bottle as we power walk through three low-impact routines! Walking Regular walks have many physical and emotional benefits. This exercise is terrific for improving balance, managing weight, and boosting mood, and it’s also free to participate in. Walking is gentle on your body, and you determine your pace. If you want to increase the intensity of your walking workout, walk up a hill or use a treadmill at an incline. If losing weight is high on your fitness goals, strive to walk 30 minutes daily, but remember, every step helps! Pilates Pilates focuses on controlled movements, improving core strength, alignment, and proper breathing techniques.
If you want a complete cardio session that’s gentle on your joints and quick to get done, consider creating a circuit training routine. Begin by
selecting a series of low-impact exercises like glute bridges or toe taps. You will perform each move for the same number of reps, then move on to the next exercise without a break. Try to complete the entire sequence as often as possible within 15–20 minutes. Circuit training offers a full-body workout perfect for all experience levels. So, if you’re looking for a workout that delivers results without the high-impact drama, low-impact exercises are your ticket
It brings us great joy to congratulate Dr. David Brick and his wife, Natalie, on their expanding family. Harper was born on Sept. 4, 2024, weighing 8 pounds and 12 ounces. She may have taken her time arriving, but she was worth the wait! to fitness success. Embrace these gentle routines and enjoy the journey to a healthier you — minus the action movie stunts! Welcome to the World, Harper Meza Brick!
www.waterpt.com 2
Your Go-To Guide for Healthy Fast-Food Choices TASTY TAKEOUT TRANSFORMATION
Are you hungry for some delicious takeout but want to keep it healthy? Whether you’re craving spicy Szechuan or dreaming of a cheesy slice of pizza, we’ve got your back with the ultimate guide to guilt-free takeout! From swapping out egg rolls for lighter spring rolls to skipping your hamburger bun, discover how to indulge in your favorite cuisines without compromising health. So, grab your fork, and let’s dive into the menu of nutritious takeout options that will satisfy your cravings and keep you healthy. Avoid fried foods. Many of the most popular dishes at fast-food restaurants are battered and fried. Look for items on the menu that are baked, steamed, roasted, or grilled, as they are healthier alternatives. Fried foods are high in calories and trans fat, which could negatively impact your health. Simple swaps like choosing a veggie burger instead of a regular burger with LAUGH THERAPY
bacon or a baked potato instead of fries can make all the difference.
Manage your portion sizes. Many fast food joints serve big portions you can split into two meals, so always watch how much food you order. Avoid supersizing your meal and stick to the smallest serving sizes for sides, drinks, and main entrees. Our favorite takeout hack is to check out the kid’s menu. The children-size hamburgers at most restaurants typically contain only 250–300 calories, so you will still get a solid serving of protein with less fat — and save a little money. Skip the add-ons. When you crave fast food, every calorie counts. Say no to add-ons or extras for your meal, like bacon or cheese. Sauces and dressings often have extra calories and sugar, so avoiding them or asking for them on the side is best. If you want condiments on your food, like mayonnaise,
ask them to add only a light amount or ask for sauce packets so you can control those extra calories. Some healthy and tasty swaps for flavor are avocado, hummus, or salsa. So, remember these tips to keep your meal delicious and healthier next time you’re in the drive-thru line. You can enjoy a world of flavors without sacrificing your well-being by making mindful choices and small swaps.
KI
INGREDIENTS •
1 1/2 tsp vegetable oil, or as needed
• • • • •
1 tsp vanilla extract
• • • •
1/2 cup half-and-half
1/4 tsp pumpkin pie spice
1/4 cup canned pumpkin purée
1/4 cup finely chopped walnuts
3 large eggs
8 slices day-old bread Maple syrup, to taste
1 tsp ground cinnamon
DIRECTIONS 1. Lightly oil a skillet and heat over medium heat. 2. Whisk half-and-half, pumpkin purée, eggs, cinnamon, vanilla, and pumpkin pie spice together in a bowl. Stir in walnuts until evenly distributed. 3. Place 1 slice of bread in the bowl and let it soak briefly to coat both sides. Lift bread to let excess liquid drip back into the bowl, then transfer to the hot skillet. 4. Cook for 2–3 minutes or until golden brown, then flip and cook the other side until done. 5. Stir batter to redistribute walnuts and repeat with other slices of bread, cooking in several batches if necessary. 6. Serve warm with maple syrup. 3 (858) 675-1133 Inspired by AllRecipes.com
PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
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 Pumpkin Patches, Cookbooks, and Thanksgiving Dreams! 2 Low-Impact Routines Make Fitness a Breeze Welcoming the Newest Brick 3 Enjoy Your Favorite Orders Without the Guilt Pumpkin Pie French Toast 4 Your Guide to the Best Pumpkins This Fall
CELEBRATE FALL LOCAL PUMPKIN PATCHES FOR OCTOBER FUN
Pumpkin spice and everything nice — Halloween is nearly here! This time of year, there are many local pumpkin patches and fall festivals perfect for everyone to enjoy. From picking the perfect pumpkin to enjoying hayrides and corn mazes, these local spots offer a chance to embrace the season’s spirit while enjoying the beautiful San Diego weather. Let’s check out five of the best places to visit this fall! Bates Nut Farm Pumpkin Patch Located in Valley Center, Bates Nut Farm Pumpkin Patch is worth the drive! The farm features a large pumpkin patch with a variety of pumpkins, from small gourds to giant carving pumpkins. Along with pumpkin picking, you can enjoy hayrides, a straw maze, a petting zoo, and tractor rides! Mr. Jack O’Lanterns Pumpkin Patch This quaint pumpkin patch in La Jolla is the perfect fall spot for families. Mr. Jack O’ Lanterns offers a wide selection of pumpkins, including traditional orange and specialty
varieties. The patch also features fun activities such as pumpkin decorating, bounce houses, and carnival games. The Pumpkin Station With multiple locations across San Diego, The Pumpkin Station is a favorite. The Del Mar location, in particular, offers a wide range of activities, including a corn maze, giant slides, and a train ride, in addition to its large pumpkin patch. The Pumpkin Station also features a petting zoo and inflatable play zones for younger children! Farm Stand West Fall Festival The Farm Stand West in Escondido has the perfect annual fall festival! Here, visitors can pick pumpkins right from the vine while enjoying the scenic views of the farm. The festival features hayrides, games, and endless amounts of fun. There are also food stands that offer seasonal treats like kettle corn and cider, making it a wonderful autumn outing for families and friends.
Carlsbad Strawberry Company Pumpkin Patch Each fall, Carlsbad Strawberry Company transforms into a pumpkin patch! Along with pumpkins, visitors can explore a corn maze, enjoy tractor rides, and take part in festive photo opportunities. It’s the perfect fall destination for the whole family to enjoy!
4
www.waterpt.com
THE POWER OF GRATITUDE With Thanksgiving around the corner, we thought it would be a perfect time to ask our team, “What brings you a sense of gratitude?”
ADRIANNE “My boys, of course!”
Adrianne and the boys
MICHELLE “I’m grateful to be able to brighten someone’s day with a smile and hello!” MADISON “I am grateful to work in a place that puts patients’ progress and goals above all else! I’m also grateful for being accepted as a part of the team/ family, even with my short time being here. Lastly, I am grateful for a supportive family while moving my life to lovely San Diego! “ DAVID “I am grateful for my wonderful family. The crazy nights without sleep, the fun wild wrestling matches with Logan, and delirious laughing fits with my wife at 3 a.m.”
LOU “I am grateful for my close friends and family for their unconditional support of my personal and professional endeavors.”
LAURA “I am grateful for sticky ice cream on little hands, sandy flip-flops from the beach, and chalk drawings on the sidewalk. I am thankful for baby snores during snuggle time, long walks with the double stroller, and building Lego tunnels for tiny cars to drive under. But I can also appreciate early bedtime and strong coffee.” DELLA “I am grateful for my family, whose love, support, and challenges provide strength, purpose, and joy in my life.” BETH “I am grateful for the smile lines around my eyes and for the family and friends who have helped me develop these wrinkles with laughter and joy through the big and small adventures of life!”
Leo and Ava
(858) 675-1133
WWW.WATERPT.COM
FIND THE POSITIVES “WHAT POSITIVES ARE YOU REFLECTING ON THESE DAYS?” Gratitude offers a wide range of benefits, both psychological and physical. Here are some key advantages:
PSYCHOLOGICAL BENEFITS: 1. Enhanced Well-Being: Regularly practicing gratitude can increase overall happiness and satisfaction with life. 2. Reduced Stress: Grateful individuals often experience lower stress levels, as focusing on positive aspects of life can counteract stressors. 3. Improved Mood: Expressing gratitude can boost mood and help alleviate symptoms of depression and anxiety. PHYSICAL BENEFITS: 1. Better Sleep: Practicing gratitude, especially before bed, can improve sleep quality and reduce insomnia. 2. Enhanced Physical Health: Grateful people are more likely to engage in healthy behaviors, such as regular exercise and eating well, which can improve overall health.
4. Increased Resilience: Gratitude can help individuals cope better with adversity and bounce back from difficult situations more effectively. 5. Stronger Relationships: Showing appreciation can strengthen bonds with others, improve communication, and enhance social connections. 3. Boosted Immune System: Some evidence suggests that a positive outlook and reduced stress levels associated with gratitude can strengthen the immune system. 4. Lower Blood Pressure: Gratitude may help reduce blood pressure by promoting relaxation and a positive outlook.
WITH GRATITUDE FOR OUR LOYAL CLIENTS Our biggest joy is providing solutions to problems and getting people out of our office and back doing the things they enjoy with the people they love. We realize PT is not just for recovering from injuries. Being proactive and seeking the advice of your physical therapist before a musculoskeletal issue occurs can help you stay more physically active and possibly prevent chronic painful conditions from impacting your life. You go to the dentist twice a year to prevent cavities. You go to your primary care doctor once a year to screen for medical issues. What about getting an annual checkup from your physical therapist to assess your overall musculoskeletal health and well-being? WHATEVER YOUR GOAL, WE CAN HELP. Let us provide the tools and support so you can flourish in 2025. In appreciation for your trust, we are offering past patients their Annual Physical Therapy Exam at 50% off . Offer good until Feb. 1, 2025 Call today (858) 675-1133 to find out more.
(858) 675-1133
WWW.WATERPT.COM
Page 1 Page 2 Page 3 Page 4 Page 5 Page 6Made with FlippingBook Ebook Creator