North County Water & Sports Therapy Center November 2019


(858) 675-1133 |

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


I never expected to be psyched to find out The Home Depot rents tile saws. But there I was, one afternoon, feeling elated at the prospect of driving home with a somewhat-heavy-duty piece of equipment. I can even remember the distinct satisfaction I felt getting it home and thinking that my tile didn’t stand a chance. It was one of those moments when you ask yourself, in your best David Byrne voice, “Well, how did I get here?” Some people are fascinated with the idea of moving constantly or upgrading their home on a seasonal basis. The eternal popularity of HGTV is proof of this phenomenon. While it makes perfect sense that people would want to learn how to beautify their homes, it’s just not a natural fascination of mine. I don’t subscribe to interior design magazines or spend my free time scouring Pinterest for inspiration. Despite the lack of natural affinity for home improvement, I’ve ended up tackling a number of projects throughout the years. There are a few reasons why remodeling parts of our home has become a pretty regular activity. First and foremost, we live in an older house. It’s been James’ home since before I met him, so it’s nobody’s idea of totally up to date. Turns out, when you’re in the same place for over two decades, that place starts to get a little run down.

Doors get squeaky, appliances become outdated, and so on. Necessity, the old saying goes, is the mother of invention — but it’s also got to be the aunt of renovation. James and I were both raised with an attitude of trying to figure it out. If you pop a tire, you put on the spare. When the sink gets leaky, you fiddle with the pipes. That’s not to say there aren’t times when you should realize you’re out of your depth and need help, but you can probably do it yourself in a lot more instances than you might realize. sorts of skills that catch you by surprise. He’s the type of guy who knows how to get a cork out of a bottle of wine with no tools. One skill he doesn’t have, though, is the ability to tile. Somehow, that became my specialty. With the help of a few YouTube tutorials, I’d like to think I’ve gotten pretty good at it. However, that adeptness hasn’t come without frustration. I’ve let out plenty of curses as I tried to tame the tile saw, and I still don’t really love the process of remodeling. But the feeling you get when completing a tough project is something I’ve come to really appreciate. James is exceptionally handy. He’s a woodworker, he taught himself how to weld, and he has all

Thanksgiving, of course, is a holiday associated with our homes. For James and I, our home’s various improvements serve as a sort of timeline of our relationship. When we look back on 2019 years down the road, I hope our memories will shine like porcelain.

–Beth Scalone

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WHAT’S SWIRLING AROUND IN YOUR CUP? YOUR BRAIN Flavonoids don’t only fight heart disease; these chemicals can also reduce any vascular damage to the brain. The National University of Singapore has conducted studies that link reduced risks of dementia in the elderly with regular tea consumption. The results speak for themselves: “The longitudinal study involving 957 Chinese seniors aged 55 years or older has found that regular consumption of tea lowers the risk of cognitive decline in the elderly by 50%, while APOE e4 gene carriers who are genetically at risk of developing Alzheimer’s disease may experience a reduction in cognitive impairment risk by as much as 86%.” YOUR MOOD Tea leaves contain the amino acid L-theanine, which stimulates several feel- good neurotransmitters, like serotonin and gamma-Aminobutyric acid (GABA). These neurotransmitters help boost your mood and alertness. According to a study by the Huazhong University of Science and Technology in China, tea even has the ability to ward off depression. The study took 22,817 participants with 4,743 cases of depression over 11 studies, and 13 reports found that individuals who drank three cups of tea a day decreased their depression risk by 37%.

Tea has been consumed for thousands of years and is the second-most popular drink in the world, with water being the first. It is the national drink of several nations, including China and India, and is an integral component of religious ceremonies the world over. Drinking tea has been known to reduce stress, promote relaxation, and improve sleep. In addition to these instant benefits, tea can also help improve a person’s long-term health through regular consumption. YOUR HEART According to Harvard Health Institute, several studies show that those who regularly drink black and green tea are at a lower risk of developing cardiovascular disease. These types of tea contain antioxidants and flavonoids, which are plant chemicals that help dilate arteries and reduce bad cholesterol. Studies also link tea consumption with improved vascular reactivity — how well your blood vessels respond to stress.

So, the next time you want a warm beverage that will do your mind and body good, reach for some tea and bask in all the health benefits as you sip.

ARLINE WHITED’S NORTH COUNTY EXPERIENCE There’s no greater compliment we can receive than kind words from our patients. We’re always humbled when a patient is willing to share their treatment experience with us and others, as Arline Whited recently did. Here, in her own words, is how Arline describes her experience with North County Water and Sports Therapy Center. “My balance has had a huge recovery. On a recent trip to Kauai, I had no problem walking from the house to the beach and was able to walk on the soft sand. Swimming and snorkeling daily were so enjoyable. PATIENT SUCCESS STORY

“I was able to take walks on the beach and go up and down stairs in the house where we stayed without pain or discomfort. I feel I have received an amazing gift — no pain, and my energy and balance are restored. “North County Water and Sports Therapy Center is a wonderful, professional group of dedicated therapists, giving each client the tools and encouragement to recover from whatever problems they might have.”

“I have had a guiding angel over the past year and a half at North County Water and Sports Therapy Center.

“Having lower back and right hip problems caused pain and limited my activities, and major balancing problems limited my ability to go for walks and use stairs, causing me to feel tired and lose my energy. “Ryann Cacciotti took me on as a client. Working with her weekly, she gave me the tools to improve my physical well-being, which certainly helped my mental well-being. Over time, I became pain-free and had improved energy.

“With two new knee replacements this spring — one in March and the other in May — Ryann had me in front of the curve to have a wonderful recovery.

–Arline Whited 2


This time of year, we are grateful for all our past and present patients who have placed their trust with us over the years. 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...

Discover your potential!

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? • Planning a big trip? Need to walk miles around Europe? • Getting outside to hike the local trails? • Want to keep up with the kids or grandkids? • Want to kick-start a fitness program or start running again? • Want to improve your golf game? • Want to continue to play tennis with a competitive edge? In appreciation for your trust, we are offering past patients their Annual Physical Therapy Exam at 50% off. Call today at (858) 675-1133 to find out more. Let us provide the tools and support so you can flourish in 2020. What are your activity goals for 2020? Whatever your goal, we can help.


Of course, it’s best to schedule your checkup before you experience a problem. That way, your physical therapist can establish a baseline based on your functional level at that time 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. An annual checkup gives your PT an inside look at your musculoskeletal system, which is comprised of your muscles, bones, cartilage, tendons, ligaments, joints, and other connective tissues. It’s important that these essential internal structures are working together to support, stabilize, and move your body. Just as taking an annual trek to the primary care physician helps to monitor your cholesterol levels — and prevent heart disease — yearly physical therapy appointments allow your PT to identify and address any changes in the way you move before they become something more serious. Call us today at (858) 675-1133 to take advantage of 50% off your Annual Physical Therapy Exam!

You know the drill: During your annual visit, your primary care physician orders a cholesterol test. Combined with an assessment of health measures, such as diet and exercise, the results of the cholesterol test provide your physician with the information they need to make a recommendation. If the results are positive, you might hear: “You’re doing great. Keep doing what you’ve been doing!” If the results are unfavorable, then you’re more likely to be told: “I’d like you to walk for 20 additional minutes each day and eat cholesterol-lowering foods, like oatmeal.” Over time, high cholesterol can cause fatty deposits to form in your arteries, putting you in a high-risk category for heart disease and stroke. Similarly, the cumulative effects of poor posture or a muscular imbalance, for example, can take a toll on your body and inhibit your ability to move properly. That’s where a physical therapist comes in. Annual PT “checkups” can catch the 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. 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 that can be incorporated into your daily life.

Most people believe physical therapy is mainly rehabilitation for people after an accident. While this kind of treatment is a substantive portion of physical therapists’ daily work, they offer so much more. Because physical therapists holistically examine patients’ entire musculoskeletal systems for abnormal muscle movement and microtraumas, they can often detect issues with skin or connective tissue. Since November is National Healthy Skin Month, here are some tips to help you keep your largest organ healthy all year long. 1. ARM YOURSELF WITH PROTECTION. Even if you don’t see a lot of sunshine during these colder months, you should still keep skin protection in mind. If you plan on spending time outdoors, be sure to use a broad- spectrum, water-resistant sunscreen with SPF 30 or higher on the areas on your body that won’t be covered. 2. KNOW YOUR SKIN TYPE. Be sure to choose skin products (makeup, lotions, body wash, etc.) that complement your skin type. People with oily skin, dry skin, or even a combination of both have many options. Furthermore, if you have sensitive skin, be sure to avoid fragrant products, as they might cause further irritation. A HOLISTIC APPROACH TO PHYSICAL THERAPY

3. KNOW WHAT TO LOOK FOR. With approximately 9,500 Americans diagnosed with skin cancer every day, you should examine your skin regularly for symptoms. Look for new or unusual moles and pay attention to any unexplained changes or itches. You can look online or use the ABCDE rule to detect any abnormal symptoms. Because physical therapists use a holistic approach, they can help you with much more than injury recovery. Helping you become pain-free, confident, and healthy is the goal, and that includes your skin!


Turkey is, for the most part, a healthy and lean protein. Thanksgiving sides, on the other

hand, tend to be a little more indulgent. This year, eschew the classic, creamy green bean casserole in favor of this lighter, healthier, and altogether tastier option.



2 lbs whole green beans, ends trimmed

1. Bring a large pot of salted water to a boil. To the side of the stove, prepare a large bucket of ice water. 2. Cook beans in boiling water for 4 minutes. Immediately transfer to ice water. Drain and pat dry. 3. In a large skillet, heat oil over medium-high heat. Add garlic and cook until fragrant, 30 seconds. Stir in ground ginger and crushed pepper. Add green beans. 4. Cook together for 2–3 minutes. 5. Transfer to plate and serve.

6 tbsp extra-virgin olive oil

2 garlic cloves, thinly sliced

1/2 tsp ground ginger

1 tsp crushed red pepper

Kosher salt, to taste

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Inspired by Food & Wine Magazine


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



So I Married a DIYer


Spilling the Tea on Tea

Spotlight on Arline Whited


A Holistic Approach to Physical Therapy Green Beans With Ginger and Garlic


Somebody Else’s Turkey



There is absolutely no shame in foregoing Thanksgiving dinner at home. While most folks enjoy getting together for a family-made meal, there’s absolutely no rule that says you have to. Sometimes, it’s more fun to skip the cooking and let an actual chef handle your turkey and sides.

If you’re interested in heading away from home for the holiday, the sprawling Rancho Bernardo Inn offers the perfect escape. Three different restaurants on the premises serve menus of various styles at different price points, each set in amid beautiful landscapes. Sadly, it may already be too late to snag a pre-dinner tee time on the golf course, but it can’t hurt to ask.

Note: Contrary to conventional wisdom, restaurants that are open for Thanksgiving tend to be extremely busy. No matter where you decide to dine, you’ll want to call ahead or go online to make a reservation.



Who wouldn’t like the idea of Thanksgiving dinner by the ocean? Pacific Beach Ale House offers just that with a reasonably priced buffet that runs from 10 a.m. to 10 p.m. It’s about as casual an experience as you can find, but it doesn’t skimp on quality. The menu is also of note for offering vegan options in addition to the traditional turkey and ham. If you want a taste of the holiday without any fuss, you can do no better.

Downtown’s Rustic Root specializes in homey American cuisine, so it comes as no surprise that they craft one of the city’s best Thanksgiving menus. Expect an elevated take on traditional fare, with plenty of bold flavors and a jovial atmosphere. The upstairs lounge broadcasts the football games and a kid-friendly version of the three-course menu is offered at a reduced price. As a bonus, you may even find a shop or two open for some early bird shopping. You’d never call the Gaslamp Quarter serene, but it’s at its most low-key on Thanksgiving. 4

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