North County Water & Sports Therapy Center - November 2022


(858) 675-1133 |

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


The Thanksgiving holiday always takes me to thoughts of a delicious turkey meal accompanied by all the fixings — mashed potatoes, stuffing, cranberry sauce, casseroles, green beans, and delicious desserts. But, more importantly, my heart always turns to gratitude and taking the time to appreciate all I’m thankful for. I’m so grateful to have a loving family, great friends, and the best coworkers. I’m thankful for a roof over my head, the opportunity to have opened my practice, food on my table, clean water, my health, and the ability to do what I love every single day. When thinking about all that I have to be thankful for, my mind always turns to our patients here at North County Water

and Sports Therapy Center, who are constant reminders to the entire team of why we love our jobs so much. I think now more than ever, health care professionals need these reminders that, despite all of the strains on health care resulting from the pandemic, we are making a difference in the lives of our patients. Small acts of kindness and gratitude go a long way — the little things keep our spirits high and help us enjoy our jobs to the fullest. We want our clients to know just how much we appreciate them, their kind words, their gratitude, and their acts of kindness. Hearing a genuine “thank you” makes all the difference. It helps us realize that we are making a difference. Recently, we had a very thoughtful client send a meat and cheese platter for the whole staff! It was such a sweet gesture that brightened our day here at the office. We’ve had clients send Starbucks gift cards for the entire team to enjoy coffee, treats for everyone, and we even had a client call ahead to a restaurant to prepay for a staff event. When times were extremely difficult with staffing, a patient even purchased premade meals for my birthday so I wouldn’t have to cook after working long hours! As a business owner, it means the world to me when patients approach me and compliment our team of therapists. While I don’t have kids, I feel like a proud mother each time I hear positive feedback about my staff. It helps reassure me

that the same values I hold dear to my heart have been passed on to my team to deliver the very best care for our patients. This Thanksgiving, I want to thank each and every one of our patients for their generosity, kindness, motivation, and for being the best clients out there. The gratitude we receive is not expected, but when someone is appreciative, it means the world to hear it! It’s the little things that keep us motivated and help us to feel good about the work we do to make a difference.



To our patients — we appreciate you! Happy Thanksgiving!

1 (858) 675-1133


Do you ever feel as if your head is in the clouds? Brain fog due to stress can make it difficult to retain information, remember little details, concentrate, and react quickly. If your mind feels a little sluggish and a bit off, here are some tips to get you feeling like yourself again! Nourish your brain. Did you know what you eat has a direct effect on your brain function? Poor food choices can negatively impact the way your brain works, but fueling it with minerals, antioxidants, and vitamins provides positive brain energy! For example, omega-3 fatty acids, iron, and vitamin B-12 are essential for memory and brain function. Are you eating foods with those nutrients? Focus on getting better sleep. According to the American Sleep Association, between 50–70 million adults in the U.S. have a sleep disorder, and this could lead to feeling

disoriented, sluggish, and mentally foggy the next day. To promote better sleep, here are some tips:

remember to breathe, smile, and laugh; and advocate for a healthy work-life balance.

Exercise regularly. According to the Centers for Disease Control and Prevention, getting active is not only good for your muscles, tendons, ligaments, bones, cardiovascular system, and overall health, but it can also work wonders for your cognitive health. It’s been linked to improved memory, reduced depression and anxiety, and better problem-solving. This doesn’t mean you need to be in the gym every day pumping iron! Simply walking, gardening, or swimming is enough to get your heart pumping and endorphins flowing! Being consistent is key. These tips are sure to help you combat brain fog and take care of your body so it can take care of you in the long run!

• • • • • • •

Develop a sleep schedule.

Avoid hitting the snooze button.

Exercise once a day.

Begin dimming artificial light in the early evening.

Promote calm evenings.

Sleep in the dark.

Charge your electrical devices outside of the bedroom.

Stress less. Stress can make it difficult to form fluid

thoughts, concentrate, and become or stay motivated. In fact, when you’re stressed out, you may lose some control over yourself. To reduce your stress and combat brain fog, be realistic about your goals and what you can handle. Concentrate on just one task at a time;

WELCOME, MARISA TONLOY! North County Water and Sports Therapy Center is so excited to welcome our newest patient care coordinator, Marisa Tonloy.

Here is more about Marisa:

“I am a SoCal native who is originally from Oceanside, and I am excited to plant my roots in sunny San Diego. I have been a medical receptionist for over six years now, and I was inspired to join the medical field due to my mother, who is a medical assistant. In my free time, I enjoy live music, film, and finding new museums to explore. I am beyond excited and grateful to be a part of the North County Water and Sports Therapy team.” 2



As we prepare for our Thanksgiving feasts, Thursday night football games, and Black Friday shopping, take some time to show gratitude for those around you and for what you have. Here are a few ways to practice gratitude this month. Appreciate everything. Get into the habit of being grateful for the little things in your life. It can be easy to acknowledge the “big” things, but nothing is too small to be thankful for. You can be grateful the weather is nice and sunny, that you received the package you’ve been waiting for, or that you got out of bed today. Don’t leave out anything when practicing gratitude. Practice mindfulness. Mindfulness is the ability to be fully present and aware of what’s happening around you. So, instead of being overwhelmed by what you need to do tomorrow or next week, focus on the present moment and enjoy the time you spend

solo or with your loved ones. Live in the moment and take one day at a time. Tomorrow will surely come, and you only have a limited amount of time in the present. Celebrate your challenges. Sometimes struggles and battles in our lives can weigh us down. But when you persevere and continue to push forward, you will find success. Challenges help you improve your abilities and resilience, so celebrate the progress you’ve made. Showing gratitude for challenges and negative experiences allows us to acknowledge humility and appreciate growth in our lives.

Keep a journal. Writing down the things you’re grateful for will remind you of all the great

things you have when other things aren’t going so well. So, keep a journal about what you’re grateful for each day or week — even if it’s just small things at first. Your perspective on life will change, and it will get easier to see the good things and to feel grateful for things you were likely overlooking.

Showing gratitude is something we should do every day, all throughout the year — not just during the holidays. So, try to practice mindfulness and gratitude using these tips! Happy Thanksgiving, everyone!



Inspired by

INGREDIENTS • 4 lbs pork loin •

• • • •

8 apples

• • •

2 tbsp olive oil 2 tsp cinnamon

2 tsp garlic powder 2 tsp salt, divided 1 tsp black pepper

2 red onions 3 garlic cloves

• •

3 tbsp butter, softened

1 tbsp brown sugar

DIRECTIONS 1. In a large bowl, season pork loin with garlic powder, 1 ½ tsp salt, and pepper, then cover and place in refrigerator for 30 minutes. 2. Preheat oven to 425 F. 3. Slice apples and onions, then chop garlic cloves. Season with brown sugar, olive oil, remaining salt, and cinnamon. 4. In a 9x13-inch baking dish, place a layer of apples and onions in the pan, put pork loin on top, then place remaining apples and onions around it. 5. Break butter into small pieces and place them on the pork loin and apples. Place dish in oven and let it bake for 15 minutes. 6. Reduce the heat to 350 F, then continue to bake for 60 minutes. 7. Remove dish and stir apples and onions. 8. Increase heat to 450 F, put dish in oven, and roast for an additional 8–10 minutes. 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


1 Giving Thanks for the Thanks

2 Combating Brain Fog

Welcome, Marisa Tonloy

3 It’s National Gratitude Month! Roasted Pork Loin With Apples

4 Local November Events


Doggie Street Festival If you love pups, you won’t want to miss this one — it’s the largest adopt-a-thon and pet celebration with food, music, contests, auctions, and pet exhibits on Nov. 19. It’s free, and you can bring your dog or just show up and enjoy all of the other pooches! San Diego’s Tidepools Did you know that fall and winter months are the best times of the year to explore San Diego’s tidepools? You can enjoy a guided tour at the Point Loma tidepools and some La Jolla tide pools by Scripps Birch Aquarium — you never know what you’ll see! O’Side Turkey Trot On Nov. 24, Thanksgiving Day, take part in the O’Side Turkey Trot. You can choose either a 3.1-mile or 5-mile race with water views and ocean breezes — a perfect way to work off some calories and work up an appetite before the big meal!

Fall is in the air here in San Diego, and Thanksgiving is just around the corner! This month is chock-full of fun events to enjoy the GORGEOUS autumn weather here and ramp up for the holidays! San Diego Wine & Food Festival From Nov. 9–13, a weeklong festival is taking place at the San Diego Bay, featuring over 100 international wineries, both local and international culinary experts, and many craft beers! What’s better than a view of the bay, beautiful fall weather, and great food and drinks? San Diego Jazz Fest & Swing Extravaganza For five days, the San Diego Jazz Fest & Swing Extravaganza is celebrating 20th-century jazz music! Over Thanksgiving weekend, from Nov. 23–27, get ready to enjoy swing, traditional jazz, ragtime, boogie woogie, gospel, and rhythm and blues! 4


What are your activity goals for 2023?

This time of year, we are grateful for all our past and present patients who have placed their trust in 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.

• 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? Whatever your goal, we can help. 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 2023.

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?


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.

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