North County Water & Sports Therapy Center - December 2022


(858) 675-1133 |

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


Holiday cheer is in the air — it’s the most wonderful time of year! Speaking of “year,” it’s hard to believe that 2022 is drawing to a close and 2023 is on the horizon. 2022 certainly has had its struggles, but we’ve also been blessed with so much “good.” It was a year of growth and change here at North County Water & Sports Therapy Center. While change can be scary, challenging, and difficult, it’s also inevitable, and much good can come from it! This past year, as we emerged from the height of COVID-19 and continue to manage the effects of the pandemic, we celebrated 25 years in business, added a Parkinson’s exercise class, and expanded our physical space. We also said goodbye to AFTER SO MUCH CHANGE, THE CRUX OF WHO WE ARE AS A COMPANY AND YOUR PHYSICAL THERAPY OFFICE HAVEN’T BUDGED — ONLY THE BODIES WITHIN THE OFFICE HAVE.

some wonderful team members who moved to be closer to family and/or to advance their careers, and added wonderful new team members who are now thriving and working together for a better future for our clients and clinic. After so much change, the crux of who we are as a company and your physical therapy office haven’t budged. Only the bodies within the office have — and maintaining the same level of professionalism, knowledge, and passion is my top priority. Despite countless obstacles and hardships, I am so proud of how much we have grown. I am grateful for a determined and talented team who persevere through some of the most difficult times and appreciative of our clients who placed their trust and confidence in us to make a positive difference in their health and lives. As I look ahead to 2023 with determination, hope, and excitement, I’ve begun to define the year. Instead of new year resolutions and setting specific personal goals that can be difficult to lose sight of during the daily hustle and bustle, I like to choose words to describe the year I envision. I look forward to defining 2023 as learning, laughing, and loving each day. This way, instead of becoming discouraged because I can’t fulfill or keep up with my resolution, I can create a more positive mental attitude and perspective. I can check in regularly to analyze whether I’m living up to those

meaningful words; if not, I can make small adjustments until I’m on the right path.

As we say goodbye to another year, I wish each and every one of you a happy and safe holiday season! Spend quality time with family, friends, and loved ones, soak in holiday cheer, and have a happy New Year! We look forward to seeing you in 2023!

Happy Holidays!

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Melanie Shaha is currently fighting her third brain cancer battle. For 15 years, she’s been suffering from a benign tumor on her pituitary gland. Although she doesn’t mind being sick, going to her appointments, focusing on her treatment, and talking to loved ones about her cancer, she doesn’t like looking sick. If you didn’t know Shaha, you wouldn’t realize she was battling cancer. But this suddenly changed once she lost all of her hair. She had two surgeries, in 2003 and 2006, in hopes of removing the tumor on her pituitary gland, but they weren’t successful. Then, when she began radiation therapy in 2017, the treatment caused her hair to fall out.

“Not having hair [makes] you stick out like a sore thumb, and well-meaning people can say things that break your heart,” Shaha told TODAY. She didn’t like all the attention and the looks people gave her in public. So, her 27-year-old son Matt had an idea. At first, Matt joked about cutting all of his hair off to make his mother a wig. But the joke soon became a plan, and Matt followed through in 2018. After graduating from college, Matt began growing his hair out. In no time, he had long and luscious hair. His mother tried to dissuade him from cutting it, but Matt wanted to help her feel confident and comfortable in her skin. So, he chopped it off and sent his locks to

Compassionate Creations, a hair company in Newport Beach, California, that created a wig for his mother. Now, Shaha has a piece of her son to take everywhere with her beautiful new tresses. “The color is spectacular, and we had it cut and styled with a hairdresser. Matt said it looked great on me. It sure fills your emotional cup,” Shaha says. If you — or someone you know — would like to donate your hair to cancer patients, you can donate to Locks of Love, Wigs For Kids, Chai Lifeline, and Children With Hair Loss. Research donation centers in your area if you would like to give back locally.


There is no better way to spread holiday cheer than by helping worthy organizations and those in need. This year, North County Water and Sports Therapy Center will once again participate in a holiday drive to benefit the San Diego Fisher House. We are honored to work with such an amazing institution, and we hope everyone can contribute to our efforts. Supporting the San Diego Fisher House makes the holidays and the rest of the year a little brighter for active-duty service members, veterans, and their families. Fisher House offers a “home away from home” at no cost for families of patients receiving medical care at military treatment facilities. Each Fisher House offers comfortable accommodations that allow military families to focus on the medical care and recovery of their loved ones. Guests are warmly welcomed by caring and compassionate staff members

who offer encouragement and provide families with information about resources and services available to help meet their needs.

Canned goods, like pasta, soup, and easily microwaveable meals Gift cards (VISA, MasterCard, Amazon) We are lucky to have such a strong veteran community, and we want to do everything we can to give back to them this

We accept donations until noon Friday, Dec. 30, at our main office on 15373 Innovation

Drive, Suite 175, in San Diego. In addition, we are holding a raffle; you can purchase tickets to win a variety of gift baskets, and 100% of the ticket proceeds go to the

holiday season. Join us in supporting the San Diego Fisher House and help brighten up the season for active military personnel, veterans, and their families.

Our raffle will have some great prizes, with proceeds to be donated to the Fisher House! Give us a call at the office (858) 675-1133 to learn more! For more information, visit . Please contact our office at (858) 675-1133 for a full list of the most needed items for this year’s drive.

Fisher House. Check out our Facebook and Instagram feeds in the coming weeks to see all the goodies we have planned.

The Fisher House is prioritizing these items: • Lysol or Clorox disinfectant wipes • 13-gallon trash bags 2



Wait, physical therapy can help those who suffer from diabetes? When you think of diabetes, blood sugar, finger pricks, and endocrinologists likely come to mind. But believe it or not, physical therapy is commonly used to help lower blood sugar levels. Diabetes is a condition where the body is unable to produce enough insulin, and blood glucose (sugar) levels become too high. Physical therapists are experts of movement who aim to help the body function, live, and move better. So, how do the two work together? Diabetes doesn’t have a cure, but there are ways to manage it. Physical therapy can help assist the body in regulating the disease by reducing your chances of developing health issues related to diabetes. LAUGH THERAPY

Physical therapists will assist you in engaging in activities and treatments to complement natural movement. The activities will begin with “passive” motions that the physical therapist will perform to gently get your joints moving and then will progress to “active” movements, which you will do while guided by the therapist. You will learn conventional strengthening exercises to incorporate into your routine, because exercise is key to properly managing diabetes. In fact, there are many ways that exercise impacts blood glucose levels and insulin sensitivity. The cells in your body can better absorb glucose both during and after physical activity. Additionally, when your body engages in exercise, a non-insulin mechanism is stimulated that aids your muscles in contracting when

certain movements are performed. Your blood cells can then utilize glucose for energy, even without insulin.

Physical therapists also aid in stretching tight muscles, improving walking ability, and helping patients regain endurance. This can also manage chronic pain experienced by diabetics. There are many treatments and exercises to protect painful areas and make them less sensitive. Improperly managed diabetes can certainly wreak havoc on your body, but with proper treatment and the help of a physical therapist, you can better manage the condition to have a healthier and happier lifestyle.

Inspired by


6 1/2 cups potatoes, cut into large chunks

• • • • • •

4 garlic cloves, sliced

1 sprig rosemary

• • • • •

2 tbsp olive oil 2 onions, sliced

15-oz can diced tomatoes plus liquid

1/2 cup water

1 tbsp flour

1 1/2 cups frozen peas

2 large carrots, cut into rounds 1/2 cauliflower, broken into florets

Milk, to desired consistency

DIRECTIONS 1. In a pot, boil potatoes until tender.

2. In a pan, heat oil over medium heat. Add onion and cook until softened. Stir in flour and cook for 2 minutes. Add carrots, cauliflower, garlic, and rosemary and stir until softened. 3. Pour tomatoes into mix and add water. Cover and let simmer for 10 minutes, then remove lid and cook for 15 minutes until thickened. Stir in peas and simmer. 4. Drain and mash potatoes. Stir in milk to desired consistency. 5. Preheat oven to 375 F. Spoon hot vegetable mix into pie dish, then top with mashed potatoes. Bake until top is golden brown. 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 Looking Forward to 2023

2 What Started as a Joke Became Reality Supporting San Diego’s Fisher House

3 PT and Diabetes Winter Vegetable Shepherd’s Pie

4 Local December Events


The holiday season in San Diego is always magical — cheer is flowing through the air, decorations are abundant, and streets are bright with enchanting Christmas lights! Check out some of this year’s best December events. Traveling Artisan’s Christmas Holiday Market A unique holiday shopping experience awaits at Westfield Mission Valley! Check out the annual Christmas Market on Dec. 10, where you can find decorations, gifts, and more that aren’t available anywhere else! It’s a fun and festive experience for the whole family, and best of all, entry is free! San Diego Santa Run Grab your running shoes and best Santa outfit because Dec. 10 is the 10th Annual San Diego

Santa Run! This 5k race along the streets of Pacific Beach is fun for everyone (even your four-legged friends) to participate in! Snow N Glow Festival You can enjoy one million holiday lights and snow on select nights from Dec. 8-Jan. 1, at the Del Mar Fairgrounds! Get ready for snow tubing, s’mores, fire pits, and Ferris wheel rides! The Snow N Glow Festival is an event to add to your list this holiday season! San Diego Bay Parade of Lights The San Diego Bay Parade of Lights is the place to be on Dec. 11 and Dec. 18! Boats will be decked out in holiday lights for this year’s theme, “FantaSEA on the Bay!” A fun and festive time will be had by all!

San Diego Dog Beaches Don’t forget about your furry friends this

December! San Diego has many dog-friendly beaches where you can let your canine roam the sand, play in the water, and mingle with other four-legged cuties! Just a few of the most popular dog beaches include those at Coronado Beach, Fiesta Island in Mission Park, Ocean Beach, and Del Mar North Beach. After all, what’s better than enjoying the beach with your pup in December? 4

A Year in Review: 2022 January: We expanded our premise, almost doubling our treatment space and providing more room for our clients to learn to move better. February: Adrianne Sotelo

became our new office manager and is the queen of keeping things together. The first half of the year: Girls Team Laura, Della, Ranya, and Adrianne G. joined the team.

May: Dr. Laura Steindorf welcomed her first child, Leo, to the world and our hearts.

July: Boys Team David, John, and Allen joined the team, increasing our number of therapists so we can help more clients live their best lives. August: Dr. Naureen Imam started the Parkinson’s Wellness Recovery program with weekly exercise classes and putting the fun in functional!

More on Back ...

September: Marisa completes the front desk team, making it easier for our clients to get in sooner and maintain consistency with appointments and getting back to the things they love faster. October: We celebrated 25 years of helping clients feel better, move better, and live better.

December: We end the year with gratitude for the patients who placed their trust in us.

Wishing all our clients past and present an abundance of joy and laughter this holiday season and onward to 2023. The best is yet to come!

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