North County Water & Sports Therapy Center May 2019


(858) 675-1133 |

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


Prom is one of those things that seems super important when you’re in high school but is mostly a source of laughter when you get older. Looking back, it’s hard not to ask yourself a few of these questions: Why did I choose to wear that? How did I think that hairstyle was cool? And what ever happened to the person I took as my date? Luckily, in my case, the answers to these questions are sources of lighthearted chuckles rather than sweat-inducing dread. Maybe that’s because I’m far enough away from the day, but mostly I think it’s because I was very fortunate to approach prom differently than most. I can’t pretend I was wise enough to see through the “best night of your life” nonsense at the time, but it did work out well. For starters, our class always did things a little differently. I grew up in New Hampshire during the ‘80s. Most of the classes above us rented out a hotel or banquet hall for prom. Instead, we went old school and decked out our gym. Today, that seems to have been a very wise choice. I’m sure most people can’t remember the anonymous event room their prom took place in, but I have a vivid memory of the gym. It made the event feel special because it took place on the same floor where we had to do pushups and play dodgeball. I don’t think they kept the rope climb in place for the dance, though. The next lucky break for me was that my date was a close friend rather than somebody I was in a relationship with. Even in my offbeat class, many people assumed they were attending prom with their soul mate. Can you imagine the pressure to have the best night of your life with the love of your life? Going with a friend made prom have low stakes. It didn’t have to be magical; it just had to be fun.

And it was. What I remember most of all was the dancing. As I said earlier, this

was the ‘80s, so most of the ladies were wearing huge dresses. I looked like an ersatz version of

Scarlett O’Hara from “Gone With the Wind,” albeit with a Kristy McNichol haircut. To make sure my dress looked as it should, I wore a slip under it. It was affixed to my body with plastic rings, and as I was dancing, I felt it starting to come loose. Eventually, a plastic ring thudded on the floor. But I was having so much fun that I didn’t even stop to pick it up. I just kept on dancing, slip be damned. Well, I think I’ve answered those first two questions from the start of this article as well as I can, but what about the third? I was lucky enough to speak with my “date” at our 20-year reunion. His life is going well, and we reminisced about what fun we had as kids. My husband, who you might describe as follicly challenged, was also happy to see my date had even less hair on his head than my husband does. That funny coincidence is one I couldn’t have predicted.

So was prom all it was cracked up to be? I don’t think it ever is, but it’s something I’ll look back on fondly. You can’t really ask for more than that.

–Beth Scalone

1 (858) 675-1133



Even though parents and kids everywhere are getting close to celebrating the last day of school this year, school day mornings are difficult no matter what season it is. Do you feel like you’ve run a marathon by 9 a.m. every day? Rest assured that you’re not alone. Mornings are often the most hectic and stressful part of a parent’s daily schedule. Fortunately, there is an inexpensive and popular device that can help take some of the pressure off your morning routine and get your kids to the bus on time: Amazon’s virtual assistant, Alexa!


pack lunches or grab homework, and then all you have to do is ask, “Alexa, what are my reminders?” She will run down the list, so you can hit the road early without the nagging feeling that you left something behind. MAKE IT A GAME “Out the Door” is an interactive Alexa game that turns getting ready for school into an adventure for younger children. Each day, kids are given a new superpower and have to defeat a different creature as they complete “missions,” which include tasks like brushing their teeth and getting dressed. It makes the process of getting ready for school exciting and gives kids an incentive to fulfill their responsibilities. If you don’t already have an Echo Dot, you can find them at most major retail stores. Make your mornings less stressful by starting with “Hey, Alexa” and going from there.

ALL KINDS You can place an

Echo Dot in your kid’s room and set an alarm that wakes them up

to the weather report, a standard alarm sound, or their favorite tunes. You can also program Alexa to turn on a compatible bedside lamp so they wake up to light instead of sound, which offers a more calming way to wake up. If your kid decides to catch a few more z’s and ignore their alarm, you can use some of Alexa’s other features, like Drop In and Intercom, to start a two-way conversation or send announcements to all the kids’ rooms in the house. REMINDERS AND LISTS Alexa can also help you check off items from your family’s morning to-do lists to minimize the chaos of weekday mornings. You can create reminders to



There is no greater compliment we can receive than one that comes from a patient. Every aspect of our practice prioritizes patient care above all, so plaudits from the people we serve mean the world to us. One of our recent patients, Lynda Clark, was kind enough to relay her experiences working with Dr. Tori Williams. Here, in her own words, is Lynda’s story. I came to PT after knee surgery with the goals of removing scar tissue and increasing my mobility. After the surgery, I wasn’t able to perform normal activities, like housework, walking the dog, or playing with my grandchildren. My therapy has improved my mobility to the point where I don’t notice my knee at all anymore. The most important things I learned were how muscle strength helps my knee health and not to be afraid of pushing to gain strength. During every exercise, Dr. Tori explained how the exercise helped, what muscle group it targeted, and how it applied to everyday situations. That piece is what motivated me to work hard.

within the confines of our office. If you can’t translate what you do in therapy to the real world, it’s not much use at all. We always guide our patients with an eye toward improving their quality of life. As Lynda mentions, it’s more practical that way, and it increases the patient’s engagement in the process. Dr. Tori, thanks for providing exceptional care to another of our wonderful patients. We think it’s fair to stop saying you’re new at this point. You’re too good at your job to be considered a rookie anymore.

–Lynda Clark

Thank you for the kind words, Lynda. Your last sentence brings up an excellent point about the physical therapy process here at North County Water & Sports Therapy Center. Our goal is never for a patient to excel only 2

Everyone loves a vacation, but the experience of traveling can leave you sore … literally!

For many, the pain of flying begins the second they arrive at the airport. Long lines, a carry on/checked bag system that is impossible to figure out, and the chance of sitting next to somebody wearing WAY TOO MUCH cologne are bad enough, but at least they’re temporary nuisances. The real problem comes when you spend too long in seats designed for 17th-century-sized humans. (We were a lot shorter back then.) The luxury air travel of yore has been replaced by constant cost- cutting, which often comes in the form of smaller seats, less legroom, and other compromises. Today, when you’re told to “Bring your seatback to the upright position,” you may be tempted to ask, “Does this even count as reclining?”

All of this adds up to an experience that can lead to pain, discomfort, and a crummy vacation.

Want to avoid that fate? Turn over this insert for a packing list that will allow you to stay comfortable, no matter how many human sardines the airlines pack on a plane.

You cannot control that the person sitting next to you hasn’t bathed in a while, is wearing too much cologne, or worse still, both. The screaming child or the talkative neighbor is the Russian roulette of air travel. So, it is best to first pack your patience and then a few essentials, like your toothbrush and ID. Then, consider packing the following items. 1. Empty, Refillable Water Bottle Fill up once you are through TSA. Hydration is important. 2. Healthy Snacks It is hard to resist fast food when you’re hungry and there aren’t better options. Avoid heavy meals right before flying. You don’t digest well sitting in a cramped space, and it makes the seat even more uncomfortable. 3. Pashmina, Blanket, or Jacket As someone who is always cold, I never leave home without it, even when going to the

tropics (at 35,000 feet, the air is colder). It can always double as a pillow behind your back to improve spine support. 4. Tablet Stand Tablets and e-readers are convenient, but you have to consider how you hold them and what position your head tends to be in when using these devices. Consider using a stand to tilt your device so you don’t have to look down or hold it up throughout your flight. 5. One Comfortable Outfit and Shoes Go for a walk and get outside when you reach your destination. Studies show that going outside around 2 p.m. at your destination reduces jet lag and helps your body adjust to the new time zone. For an online video link and handout of Exercises You Can Do in your seat, call our office at 858-675-1133 and ask for your seated exercises to be emailed directly to you.

Not all exercises are created equal. In fact, there is one form of exercise that is better than many others: walking. Harvard Medical School took a look at various exercises and concluded that walking is up there with swimming and tai chi in terms of health benefits. Regular walking can help maintain good cholesterol and blood pressure levels and keep your bones strong and healthy. One study showed that 40 minutes of walking every day helped people reduce blood pressure from hypertension to prehypertension, and then eventually to normal over several months. Walking can even keep many different kinds of diseases at bay, such as diabetes and heart disease. In addition to these physical benefits, walking daily can improve your mood and overall mental health. As simple and straightforward as walking is, it can be difficult for many people to find the time. Most experts agree that you need 30–60 minutes of physical activity per day, but the good news is that you can split those minutes up throughout your day. For example, you can take a brisk 20-minute walk in the morning before work, followed by another one at lunch and one more after dinner. Those 60 minutes also don’t have to be strenuous; they just need to happen. However, the more time you put into walking, the more you will get out of it. If you slowly increase your distance and speed, you’ll end up burning more calories and strengthening your legs over time.

The great thing about walking is that it’s not particularly taxing on the knees, and you can move at your own pace. It doesn’t get any better than that! To get the most out of walking, schedule your walks for after mealtimes, especially the ones that come later in the day, like lunch and dinner. It’s a great way to aid digestion and burn calories — which can’t hurt your waistline!



These vegan, gluten-free chipotle black bean burgers are so full of flavor they will knock the socks off any meat burger!



1. Place half the black beans, onion, and garlic in your food processor. Blend for 20–30 seconds until combined. Add chipotle, cumin, salt, cornstarch, cilantro, and Sriracha. Blend for another 10–20 seconds. 2. Transfer to a large mixing bowl. Stir in oats and remaining black beans. 3. Heat olive oil in a large skillet over medium heat. Form mixture into patties and carefully transfer to skillet. Cook for about 5–7 minutes until bottom is browned and set. Very carefully flip and cook for an additional 4–6 minutes until opposite side is browned and set as well. 4. Serve immediately, or store refrigerated in an airtight container for up to 1 week. 3 (858) 675-1133

2 cans black beans, drained and rinsed

1/2 medium onion, roughly chopped

3 cloves garlic

2 tablespoons chipotle peppers in adobo sauce

2 teaspoons cumin

1 pinch salt

1 tablespoon cornstarch

1 handful fresh cilantro

1 teaspoon Sriracha

1/2 cup gluten-free rolled oats

1–2 tablespoons olive oil

Inspired by


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



A Very Atypical Prom


3 Ways Alexa Can Help Get Your Kids Ready for School

Patient Success Story: Lynda Clark


What Is the World’s Best Exercise?

Chipotle Black Bean Burgers


What to See at Legacy Week


VETERANS WREATH CEREMONY Saturday, May 25, 9 a.m.

Since its opening in 2004, the USS Midway Museum has become one of the most prominent destinations in San Diego. Though not technically a building, the massive aircraft carrier has become a city landmark. Every year, the museum hosts Legacy Week in the days leading up to Memorial Day. Legacy Week comprises a whole slew of events, so to help you decide which to attend, we’ve listed a few highlights below. Could you imagine a cooler setting for a show than standing on the flight deck with views of the San Diego Bay behind you? We can’t either. The Freedom Concert kicks off Legacy Week in style. This year, former “American Idol” sensation Daughtry will be headlining. You can expect great tunes, an awesome atmosphere, and plenty of red, white, and blue. Note: This event requires advance tickets and is not included with museum admission. FREEDOM CONCERT Friday, May 24, 6:30 p.m.

Perhaps the most moving moment of Legacy Week is the Wreath Ceremony that occurs on Saturday morning. After a flyover and moving speeches from veterans, wreaths are thrown overboard to commemorate and honor those who’ve given their lives in service to this country. If you only attend one Legacy Week event, this should be the one. MEET THE AVIATORS AND THE PLANES THEY FLEW Sunday, May 26, 10 a.m. to 4 p.m. Visit the museum on Sunday, and you’ll have the chance for some one-on-one face time with some of America’s heroes. Military aviators from different areas will be in attendance, standing next to the planes they once flew. It’s a one-of-a-kind delight for both military buffs and aviation geeks.

KIDS ADVENTURE DISCOVER ZONE Saturday, May 25, to Monday, May 27

For all of Memorial Day Weekend, the Midway’s hangar deck will be dedicated to fun events for kids and their families. Your little ones can try on a flight suit, do some crafts, check out the special exhibits, and more.

For more information on Legacy Week and all of this year’s associated events, visit 4

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