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HONORING THE ROLE MODELS WHO SHAPE OUR LIVES GRATITUDE BEYOND MEASURE
As Thanksgiving approaches, it’s a time for many of us to pause and reflect on the blessings in our lives. While we often express our gratitude for family, friends, health, and shelter, we shouldn’t forget about the invaluable role models who helped shape us into the individuals we are today. November is National Inspirational Role Models Month, and this holiday season, I am incredibly grateful for the role models who have guided and inspired me throughout my journey. Role models come in various forms, from parents to public figures. They offer us guidance and wisdom, or sometimes, they’re just someone to look up to or admire. As a teenager, I was in love with Harrison Ford — not that I would have called him a role model back then, but as I watch him continue to work at 81 years old, he makes it onto my list. My parents were the first true role models in my life. They taught me responsibility, independence, problem-solving, and the power of a strong work ethic. Although they both spent their days working 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!
full-time jobs, we always had a home-cooked meal on the table, and my brother and I endured the endless “What did you do at school today?” questions. Despite my teenage response of “nothing” while rolling my eyes, I knew they cared. They were partners — they divided the chores and tasked some to me and my
Finally, I have two patients that serve as role models in my life. They have taught me to look at the positive, to never give up, and that age truly is just a number. Both of these special people are no longer with us, but their memories still carry on in my heart.
I met John when he was 18 years old. Although he was only a kid, he
experienced a life-altering injury, but he never lost determination. I never heard John complain — he always had a positive attitude and wore a smile. I worked with him for over 20 years, and he lived his life fully, even when, as his therapist, I wished he was a little more conservative in his physical pursuits. Bev was a spunky, older (in chronological years) woman who worked well into her 80s until about a year ago. She had an infectious giggle and refused to believe she was “at that age.” She is who I want to be when I grow up. The influence of my role models has shaped my character and instilled in me many core values that I continue to hold close to my heart. As we gather with loved ones to celebrate Thanksgiving, let’s take a moment to express our appreciation for our role models!
brother. My dad always held to his convictions, even if it was not the popular view. He was the typical entrepreneur who kept changing jobs until he found something he loved: teaching others about electronics and circuit boards. My mom, on the other side, had the same job for as long as I can remember. She was an X-ray technician, so that’s how I was exposed to the health care field. Ruth Sova, an educator and founder of Aquatic Therapy and Rehabilitation Institute (ATRI), is an important role model. As I have taught for ATRI
for many years, she has pushed me to become a better educator, laughed with me at the little things in life, and always speaks highly of me to others. Ruth
shares the values I learned from my parents but has also taught me to have great joy in the little things. “If you are going to laugh about it in five years, you might as well laugh now,” she always tells me — a true motto to live by.
From my family to you and yours, happy Thanksgiving!
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When preparing for your flight, it’s essential to pack the basics, such as clothing, medications, toiletries, and your travel documents. However, there are some surprising and often overlooked items that can greatly enhance your flying experience. These unexpected additions in your carry-on can make your air travel experience more comfortable, enjoyable, and stress-free. ELECTROLYTES Flying is dehydrating! Because airplane cabins are kept at a lower humidity level, your body dehydrates quicker than normal. To help keep your body hydrated without a dozen trips to the bathroom over the course of your flight, pack some electrolyte packets to mix into your water. Speaking of water, pack an empty water bottle with you, and after passing through security, you can fill it up at a water fountain! NOISE-CANCELING HEADPHONES Flights can be noisy. You can never predict crying babies, loud talkers, or hyper kids traveling alongside you. Noise-canceling headphones can provide a peaceful oasis amidst the hustle and bustle of the airplane. They ELEVATE YOUR TRAVEL EXPERIENCE UNCONVENTIONAL ITEMS TO PACK ON YOUR NEXT FLIGHT
block out ambient noise and allow you to relax, listen to music, or enjoy in-flight entertainment without any distractions.
PORTABLE CHARGER While you may have remembered to pack your plug-in phone charger, bringing along a portable charger and power bank is a lifesaver! Sometimes, finding an available charging station in a crowded airport can be tricky. But having a backup power source on the plane makes it possible to keep your devices charged throughout your journey! When packing for your next flight, don’t forget to include these trip- saving items in your carry-on for a more pleasant travel experience — you’ll be glad you did!
WHAT OUR CLIENTS ARE SAYING
“I started coming to North County Water and Sports Therapy for my ACL rehabilitation last year. Everyone who helped me was incredibly kind and patient. When I first started coming, it was a week after my surgery, so I could barely walk. All of the staff would know my progress and cheer me on. It was so encouraging for everyone to be proud of my ever-so-slight increase in range of motion. My treatment was geared toward me and my goals. A year and then some, later, I’m back to sports activities I love. Not only that, but I’m also stronger and more mindful of my body. Thank you to everyone who was a part of my recovery journey! Thank you for making PT fun and everything along the way!”
–Amy K.
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WALK YOUR WAY TO BETTER DIGESTION
We all know the after-lunch slump leaves us counting the minutes to our next nap. But research shows that sleeping or lying down after eating isn’t the best for health (no matter how good it feels). When you do this, you’re not allowing your body the time it needs to digest your food properly, and you may experience various digestive issues, such as acid reflux and heartburn. So, is walking the best activity to do after eating? The answer is yes! Walking is a light movement that can help your food move through your stomach and intestines, making digestion smoother. Not only can walking help improve your digestion after eating, but this simple exercise can also bring many other benefits: LAUGH THERAPY
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Regulating blood sugar levels Managing blood pressure Reducing the risk of heart disease
As for frequency, ideally, you should go for a stroll after every meal. However, to get started, try going for a walk after dinner. You can increase your number of walks as you get accustomed to the exercise. Ten minutes is all you need to reap the benefits of walking after eating. While you can walk longer if you’d like, 10 minutes is doable even with a busy schedule. Plus, if you walk for 10 minutes after every meal, that’s 30 minutes of exercise daily! Take your dog with you or stroll with your headphones, listening to your favorite podcast. How you walk is up to you, but no matter what, you’re doing your mind and body a huge favor!
Boosting your mood Improving sleep quality
Of course, regular exercise improves your overall health significantly, even if it’s just a quick walk around the neighborhood! The Post-Meal Walk: When and how long is best? You gain the most digestive benefits if you walk right after eating. Waiting too long afterward may only minimally aid your digestive process. Be sure to get moving as soon after your meal as possible!
F
INGREDIENTS •
2 lbs ground beef
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2 tsp salt
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6 cups water
2 tsp beef bouillon granules
1 28-oz can tomato sauce
1 tsp black pepper
1 28-oz can diced tomatoes, undrained
2 cups cooked long-grain rice Chopped fresh parsley (optional)
2 cups chopped green peppers 1/4 cup packed brown sugar
DIRECTIONS 1. In a Dutch oven over medium heat, cook beef until no longer pink, breaking it into crumbles; drain. Add beef back to the pot and stir in all ingredients except the cooked rice. Bring to a boil. 2. Reduce heat. Simmer uncovered until peppers are tender, about 30 minutes. 3. Add cooked rice and simmer, uncovered, for about 10 minutes. If desired, sprinkle with chopped fresh parsley. 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 Here’s to Those Who Inspire and Guide Us! 2 Pack These Secret Weapons for the Best In- Flight Experience What Our Clients Are Saying 3 The Power of Post-Meal Walking Stuffed Pepper Soup
4 5 Local Events You Won’t Want To Miss
ADD THESE FUN LOCAL EVENTS TO YOUR CALENDAR!
Some parts of the U.S. are already experiencing snow and ice, but here in San Diego, we still have gorgeous weather to enjoy many exciting activities for the whole family. Here are a few of them taking place this month! San Diego Bay Wine & Food Festival Calling all food and wine enthusiasts! On Nov. 8–12, the San Diego Bay Wine & Food Festival is a culinary extravaganza that brings together top chefs, winemakers, and foodies from all over the world. Here, you can savor some amazing dishes, attend cooking classes, and indulge in wine tastings. San Diego Beer Week Nov. 4–13 is San Diego Beer Week! For 10 days, craft beer lovers can explore several participating breweries, enjoy special tastings, and attend beer-related events throughout
the area. This is a great opportunity to discover new favorite brews and savor the creativity of local brewers. San Diego Jazz Fest & Swing Extravaganza The San Diego Jazz Fest & Swing Extravaganza is
happening from Nov. 24–26! If you’re a fan of jazz and swing music, this one is for you! This festival features a lineup of world-class musicians and bands performing a wide range of jazz styles, from traditional to contemporary. Fall Back Festival Experience a blast from the past at the Fall Back Festival, a family-friendly event celebrating San Diego’s history. Taking place in the historic Gaslamp Quarter on Sunday, Nov.
5, this festival transports attendees back to the 1800s with entertainment, live music, and Old West reenactments! Encinitas Turkey Trot Get ready to move your feet before you eat! On Nov. 23, Thanksgiving day, the annual Encinitas Turkey Trot is taking place! The race begins and ends beneath the world-famous “ENCINITAS” sign on Coast Highway 101. There will also be a costume contest and other events to enjoy!
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A PHYSICAL THERAPY HOLIDAY SURVIVAL GUIDE
Your Exercise Hopefully, you have a regular time set aside to exercise. With holiday mania about to shake up your routine, that time may no longer work. Think ahead of time about when you're going to exercise, and you'll stay consistent. Your Diet Healthy eating often gets derailed during the holidays. Putting low-quality fuel into your body won't help you feel better. Plan your food choices ahead of time. We're not saying to skip every holiday treat offered to you, but maybe think in advance about which ones you really need to have and which ones you can skip. It makes saying "no thanks" to that third slice of fruitcake easier.
Keeping up with physical therapy during the holidays is tough. There are so many other things to do — cook, party, shop, travel, and visit with family and friends. But if you're in physical therapy over the holidays, there's a reason. You're having pain or not moving as well as you want to. These issues place limitations on your life, which are going to affect your ability to do things — like cook, party, shop, travel, or enjoy time with friends and family. So, even though keeping up with your PT this time of year is tough, it's important. That's why we're giving you our best tips to help you through the holidays.
PLAN Some of what makes the holidays
challenging is the crazy schedule. To survive this, you're going to need to plan ahead. We're not just talking about appointments on your calendar, either (although those are important). Here are some things to think about when planning ahead.
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Your PT Appointments Your schedule is busy during the holidays. So is your PT's. Plan and schedule your appointments in advance. You'll get the times and days that work best for you, and you'll already have your PT appointments in your calendar to plan other things around.
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MODIFY We're realistic. We understand life isn't the same during the holidays as it is during the rest of the year. That's part of what makes this time of year special! With that in mind, our next set of tips focuses on making modifications to help you get through the holidays successfully. Your PT Plan When you planned your PT appointments out well in advance, you might have run into some challenges. Talk to your therapist about how you might modify your plan of care through the holidays to make it all work. Maybe you're going to PT three times a week and you can only come twice a week for a week or two. Plan this sort of thing with your PT to work together toward your ultimate schedule. Your Exercise Exercise is so important; it made our list twice. Now that you know when you'll exercise, you might need to modify your routine to make it fit. Again, we recommend talking with your PT to see what you can do. Maybe your home exercise program can be modified so you can do everything in the kitchen during downtime while you're cooking up your holiday feast. Maybe you
can reduce the number of exercises to focus on maintaining the gains you've made until things settle down. Your Schedule While planning ahead (see how important it is?), you might have found that your normal routine wasn't going to work. If your PT appointments or exercise time is usually right after work and you now have commitments during that time, you could possibly move them to the morning before work. If you've been exercising outside, the shortened days may move you into the gym. Be flexible and consider temporarily modifying your schedule and your routine to make it work better during the holiday season. You can always go back to your previous routine afterward. The holidays are a special time of year. Keeping up with your health and physical therapy can be challenging during this time, but you don't have to fall behind. With some planning and flexibility, you can stay healthy, survive the holidays and head into next year with good momentum! Let us know how we can help you stay on track with your health and movement goals this holiday season.
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