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(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
THE VALUE BEHIND A SUMMER JOB
Every year when summer rolls around, I see some of the local kids working in the ice cream shops, coffee bars, and grocery stores, and I take a trip down memory lane and reminisce about some of my early summer jobs. When I was 15 years old, I got my very first summer job at a pizza place. I was so excited to start working and making money of my own, and that small step toward full independence was captivating. Because it was a small shop, I was tasked with everything except making the pizza dough — that was up to the owner. I took the orders, ran the cash register, put together and baked the pizzas, and even made subs, which we called “grinders” in New England. This job provided me with my first real introduction to customer service, the importance of getting the details right, and ensuring that my work is done on time. From the ages of 16–19, I was fortunate enough to snag a job that provided me with a solid foundation in the medical field: working as a nurse’s aide in a skilled nursing facility. While this job was the most physically demanding job I’ve ever worked, I didn’t really notice because I was so young. I was tasked with moving and lifting patients, cleaning bedpans, and other necessary tasks to help the elderly and disabled patients remain comfortable. I didn’t know it at
the time, but my parents had a bet going on how long I’d last.
It was here that I learned the true value of serving the residents. If a patient wanted their tissue box to sit at the end of their tray table at an exact 45-degree angle, then that’s where it would go! (Her name was Suzie, and she was strong-willed. If I ever moved her out of her room, then back into her bed without the tissue box like so, she made sure to remind me!) As a nurse’s aide, I worked from 3–11 p.m. — if it was a school night, I was only able to work until 9 p.m. due to child labor laws. It was at this job that I developed some important values that have carried over into my role today as a physical therapist. I realized that giving the patients some control and a choice was crucial to their well-being. At this point in my life, my goals were set — I knew that I wanted to be a physical therapist, so I took it upon myself to work with the patients a bit. Every evening, I helped each resident who could safely walk for a stroll up and down the hallway before bed. After all, my job was made much easier if a patient could still stand on their own! Once I was in college and studying physical therapy, I landed a position as a physical therapy aide. This was such a great intro into the field
and allowed me to work with patients as well as a team of physical therapy professionals. It was my job to fill in where needed and to anticipate where I’d be needed next. I supported the therapists, worked the front desk, did clerical work, folded laundry, and got patients set up on their individualized treatment plans. With such an assortment of different tasks within a practice, my eyes were wide open to the multiple facets of running a physical therapy practice. For me, my summer jobs were the best precursors to my role today. I’m grateful for all the work I put in early to help me achieve my goals! What were some of your favorite summer jobs, and what impact did they have on your career today?
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DISCOVER YOUR IDEAL SEASIDE RETREAT FIND THE PERFECT BEACH RENTAL
Location, Location, Location You probably already know what beach to visit, but choosing a specific unit can be challenging. Is a rental with a grand view of the beach and the ocean worth the cost, or is one without quite the view (but less expensive) still acceptable? You’ll also need to examine the surrounding area to ensure it has everything you need. If you don’t want to drive much once you settle in, choose a rental within walking distance of the beach, shops, and restaurants.
One of the most important decisions anyone will make
regarding their vacation is where they stay. This is especially true for summer vacations at
the beach. Everyone has a different idea of their ideal vacation, and where you stay can make or break the trip.
The Extras You should consider a couple of other things when booking a beach rental. If you plan to bring your pets, ensure the rental you book is pet-friendly. It’s also worth investigating if the beach itself is dog-friendly, as bringing your furry friend to the beach can make the vacation even more enjoyable. Many rentals also provide beach toys, body boards, and more so you don’t have to spend money buying or renting them at shops. Read through the rental description, and don’t hesitate to ask the owner any questions.
Here are a few things to consider before booking a beach rental for your vacation.
Size Matters How many people are coming on your trip? Is it just you and your significant other, or are children coming? You will want to pick a rental to fit your family’s needs. If your traveling party is small, a condo or apartment overlooking the beach will likely work. If your family is large or you’re worried about the kids being too loud, consider a single-family beach house instead.
EVOLUTION RUNNING PROGRAM TRANSFORMATION WITH EVERY RUN
Do you have pain when running? Whether it be recreational, competitive, or therapeutic, individuals should have the ability to enjoy running without being hindered by pain or injury. Are you frustrated that the pain limits your runs or keeps coming back even if you rest? Oftentimes, runners will have to stop or reduce their running due to pain in the back, hip, knee, or ankle/foot. Physical therapy can help! Eliminate these aches and pains, prevent injury, and optimize performance with our Complete Runner Assessment and Evolution Running Program. For more information and pricing, see our website at WaterPT.com. Scroll down on the home page and click on “Evolution Running Program.” Or you can contact Dr. John Bunnell by calling 858-675-1133 or emailing john@waterpt.com.
Be sure to follow John on TikTok: @run_John_run!
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WHY MEDITATION IS A MUST FOR OLDER ADULTS QUIET YOUR MIND, IMPROVE YOUR HEALTH
Meditation has been practiced for thousands of years and offers many benefits. The best part is that it’s accessible to anyone; you don’t need special equipment or a membership to practice, just your mind and body! While meditation is great for everyone, meditation can be particularly powerful for older adults due to its emotional and cognitive perks. Here are some key benefits you can expect. Less Anxiety For some, anxiety can be a response to a specific life event, such as a health scare or losing a loved one. For others, anxiety can appear later in life for no apparent reason. Regardless of why it starts, anxiety is both uncomfortable and harmful to your health. Anxiety often involves worrying about the future, and meditation helps alleviate it by pushing you to focus only on how your body LAUGH THERAPY
feels at that precise moment. Focusing only on the now is an excellent way to help combat those intrusive “what if” and “when” thoughts. Reduced Chronic Pain It’s not uncommon for people to experience pain as they age. And while meditation can’t treat the cause of the pain, it can help reduce the amount of pain you feel. According to a study from The Journal of the American Osteopathic Association, 89% of participants reported that meditation helped them cope with their chronic pain, drastically reducing their overall pain levels. Better Memory It’s normal for older adults to experience some lapse in memory as they age, but it doesn’t make the experience any less stressful or frightening. Meditation helps to boost memory as it increases blood flow to areas of the brain in charge of attention and executive function. By giving these areas of the brain more “power” through increased
blood supply, they can work more efficiently to help you retain and recall information.
If you don’t know how to start, close your eyes and focus on counting your inhalations 10 times before restarting. You can set a timer or continue as long as you feel comfortable. You can also find several guided meditation apps if you need a bit more help. It only takes a few minutes to complete a meditation exercise and begin reaping its incredible health benefits!
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INGREDIENTS •
2 large portobello mushrooms
Chipotle Marinade • 1 tbsp oil •
• • • • • • •
1 red bell pepper
1/2 onion
2 tbsp sauce from canned chipotle in adobo sauce
Salt, to taste
14-oz can refried black beans
• • •
1 garlic clove, minced
Vegan crema (optional) Avocados (optional)
1/2 tsp cumin
1/2 tsp coriander
4 tortillas
DIRECTIONS 1. Preheat oven to 425 F. 2. Slice mushrooms and bell pepper into
lightly brush the bell peppers and onions. Sprinkle salt on the mushrooms. Roast vegetables for 20 minutes or until mushrooms are tender.
1/2-inch-thick slices. Then, cut onion into 1/2-inch-thick rings. On a parchment-lined sheet pan, place all sliced vegetables.
5. Heat beans and prepare additional toppings if desired. 6. Spread refried beans on warm tortillas and top with mushrooms, bell peppers, onions, and any additional toppings.
3. In a small bowl, whisk marinade ingredients together. 4. Brush both sides of mushrooms with a liberal amount of marinade. Then,
Inspired by FeastingAtHome.com
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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 My Summer Jobs Prepped Me Well 2 Sandy Toes, Sunny Skies, and Beach Bliss Eliminate Your Running Pain Today! 3 Meditate Your Way to a Healthier You Easy Chipotle Portobello Tacos 4 Add These Exciting Events to Your Calendar
IT’S HOT, HOT, HOT!
LOCAL EVENTS TO ENJOY THIS MONTH
Well, San Diego, we are in the midst of summer, and the beach weather is gorgeous! In between days spent surfing, tanning, and picnicking at the beach, try a few of these fun events you can enjoy with the whole family! Comic-Con International: San Diego Anime, comics, and pop culture fans should get excited because Comic- Con International is here! From July 20–23 at the San Diego Convention Center, fans can gather to dress up as their favorite characters; partake in panels, seminars, and workshops with comic professionals; and view previews for upcoming and anticipated feature films. There will be tons of events, entertainment, autograph sessions, and more! San Diego Bay Fest On July 8 at Waterfront Park, embrace San Diego’s fantastic beach culture and experience some fabulous music, food, live entertainment, and drinks right along the water. This year’s San Diego Bay Fest lineup features Koffee and Damian Marley. This will be a “fun in the sun” event that you won’t want to miss! Ramona County Fair From July 28–30, visit Ramona Outdoor Community Center for a fabulous fair event. There will be carnival games and rides, yummy food, live
performances, crafts, art, and more! With something for everyone to enjoy, it’s a great family extravaganza!
San Diego Pride Festival From July 15–16 at Balboa Park, celebrate Pride, summer, and great music and events at San Diego’s Pride Festival! There will be presentations, exhibits, and celebrations for the entire weekend, so get out and show your support!
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MOVEMENT IS MEDICINE
THE LINK BETWEEN PHYSICAL THERAPY AND ARTHRITIS
Arthritis may seem relatively benign and harmless — everyone knows someone with arthritis. But here are some numbers that help put the problem of arthritis into perspective:
•
Arthritis is the leading cause of disability.
• Arthritis affects 1 in 5 adults and roughly 300,000 children • 1/3 of working-age people with arthritis have some kind of limitation in their ability to work • Arthritis costs $156 billion each year in medical expenses and lost wages • Nearly 1 million hospitalizations happen every year due to arthritis While it’s a serious condition, the good news is that physical therapy is one of the most effective treatments for arthritis. THE BENEFITS OF PHYSICAL THERAPY FOR MANAGING ARTHRITIS SYMPTOMS Arthritis comes in two forms: osteoarthritis and rheumatoid arthritis. Osteoarthritis occurs because of wear and tear on the joints over time. Rheumatoid arthritis is an inflammatory, autoimmune disease. It occurs because the immune system attacks the joint lining. Physical therapy can reduce joint pain, improve mobility, and help to prevent further damage to the joints. Using individualized exercises, physical therapists help people manage their condition and reduce discomfort. Physical therapists often combine advice on lifestyle modifications with exercise to maximize improvement. Let's look at the types of exercise that can help manage arthritis symptoms.
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RANGE OF MOTION EXERCISES These gently move affected joints through their entire range of motion. This can help reduce stiffness and improve mobility. Examples include things like gentle stretching, tai chi, or gentle yoga. AEROBIC EXERCISE Aerobic exercise creates repeated motion, moving the synovial fluid in the joints. It also increases blood flow and releases endorphins which reduce pain. Aerobic exercise also helps to control weight. Weight loss is proven to reduce the stress on your joints, which can reduce pain. Aerobic exercise for people with arthritis should be low-impact, like walking, cycling, or swimming. STRENGTH TRAINING Strength training is an important part of managing arthritis. It decreases pain and improves strength and function. Stronger muscles around the affected joints provide better support and protection. AQUATIC EXERCISE Exercising in a therapeutic pool can be a great way for people with arthritis to get started. The water's buoyancy helps relieve some of the body's pressure on the joints. The water pressure also provides compression on the joints. This offers some stability and pain relief. The movement of your body through water creates resistance on your muscles. This allows them to get stronger in a protective environment. EDUCATION Besides designing a custom exercise program, a physical therapist will educate people with arthritis on lifestyle modifications to help manage their symptoms. Some suggestions might include weight loss, getting enough sleep, a healthy diet, and managing stress. A PT can also modify daily activities to help protect joints affected by arthritis. This can slow down or prevent the progression of symptoms. Physical therapy is a safe and effective treatment for arthritis. Current clinical guidelines for treating arthritis include strong recommendations for exercise and other physical therapy treatments. If you're one of the 53 million Americans with arthritis, give your PT a call. They're a great provider to help you reduce pain, manage your symptoms, and move better. Call us today at 858-675-1133.
(858) 675-1133 · www.waterpt.com
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