Take a look at the latest edition of M3 and Me!
WEST HILLS 7230 MEDICAL CENTER DRIVE, SUITE 401 WEST HILLS, CA 91307 WEST LOS ANGELES 10474 SANTA MONICA BLVD., SUITE 435 LOS ANGELES, CA 90025
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M3 AND ME
Braced for a Better Future HOW PHYSICAL THERAPY LED ME TO A CAREER
treatment of athletes, their practice, and game coverage. I got to do a lot, and it became a reaffirmation of what I already knew: I needed to pursue physical therapy for my career. I’d gone through all the steps, but suddenly, during the last clinical rotation of my education, the pandemic hit. You may recall in the last edition Leilani Okihara shared how she joined M3 PT despite the pandemic interrupting her education. The same thing happened to me — Leilani happened to be my classmate! Despite the pandemic, I still managed to get my certification and joined M3 PT as a full-time physical therapist — and it’s been everything I’ve ever wanted and more. Having empathy with my patients is one of my favorite parts of working in physical therapy. But something that surprised me as a therapist is just how beneficial that can be for their case, too. As a student, you’re typically helping patients through phases of their journey, and eventually, you are forced to move on. As a therapist, you’re there for their entire case, and you have all the independence in the world to research and try new things. As I build a closer connection with my patients, it gives me a deeper understanding of their
This edition, we wanted to once again shine a spotlight on our newest physical therapist at M3. Erika embodies what it means to be a team player and is building toward a bright future. We're lucky to have a new colleague with her energy and work ethic to help us give our patients the best care possible. - Raul Lona If you’ve ever had to wear a back brace, you know it’s not fun! Maybe that’s why, even when I was younger, I always knew I wanted to be in the health care field. Due to scoliosis, when I was 13 years old, I had to wear a back brace for two years. It was a hard plastic that, luckily, I could wear under shirts. However, I had to keep it on for 22–23 hours a day. It was difficult to breathe in, and I went to physical therapy for months afterward. Unfortunately, since then, I’ve had mild chronic pain in my lower back. But it helped launch me into health care, where I could help others overcome pain and recover from their conditions or injuries. In college, I had an opportunity to work closely with athletes. I got to work in the training room, alongside trainers, and it was a super exciting environment. We oversaw the
goals, injuries, and needs, and I often find myself leaning on our rapport to affect change in their case. Outside of work, I adore cooking. I’m always trying new recipes! When I’m not doing that, I’m going to the beach, reading, or watching reality TV to unwind. I think reality TV is such a great escape — there’s nothing better than an entertaining, fun distraction, and the drama you get from reality TV definitely delivers! Thanks so much for reading, everyone. It was an honor speaking with you this month! See you around and enjoy the refreshing spring season.
-Erika Seto
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WHAT IS INTUITIVE EATING?
down your metabolism. Kristen Smith, a registered dietitian and the spokesperson for the Academy of Nutrition and Dietetics, says it’s also linked to disordered eating habits. Intuitive eating may just be the antidote. Singer Demi Lovato, who has been open about her struggles with an eating disorder and body-image issues, credits a more mindful approach to eating with helping her overcome harmful eating patterns.
Eating mindfully, also known as intuitive eating, is trending in the health and wellness world. But it couldn’t be more different from fad diets or other trends like fasting and cleanses, which have restrictive lists of rules and foods to eat or avoid. Intuitive eating starts by simply tuning in to your body’s needs and cues, but it goes further than that. As a Harvard Medical School article put it, “In essence, mindful eating means being fully attentive to your food — as you buy, prepare, serve, and consume it.” And that includes focusing on how different foods and eating habits make you feel, both physically and mentally. While this may feel … intuitive ... it’s easier said than done in a culture with consistent and often confusing messaging around what constitutes healthy eating. Even the tried-and-true method of calorie counting has raised doubts in recent years due to inaccuracies in calorie calculations for the nutrition labels and research on how calorie restriction can backfire by changing your hormone levels and even slowing
HOW INTUITIVE EATING CAN HELP YOU QUIT DIET CULTURE
HOW DOES IT LEAD TO BETTER HEALTH OUTCOMES?
Having a regular exercise routine and eating well have long been known as the two pillars of physical health. When it comes to the latter, intuitive eating helps you create healthy and sustainable eating habits. The upshot is that when you eat better, you’ll feel better. Being attuned to that connection is the foundation of mindful eating. Most of us know that we should eat whole foods, including lots of fruits and vegetables, but feeling the outcome of increased consumption of these foods will help you stick with and build the habit.
The concept of mindfulness has fully saturated mainstream culture at this point. Though it’s more likely to conjure up an image of someone sitting cross-legged with closed eyes than sitting at a table looking wide-eyed at mealtime, it’ll serve you just as well on your dinner plate as it will on your yoga mat.
THE SCIENCE BEHIND A WWI HEALING TACTIC PILATES: THE BEST PRACTICE FOR BACK PAIN
Research shows that over one-half of working Americans experience back pain symptoms every year. Those most at risk of back pain are overweight or inactive, those who sit a lot for work, and those whose jobs require lifting. However, stress and smoking are also important factors in your back pain — that’s just to say back pain is extremely common. Worldwide, back pain is also the single leading cause of disability, preventing many people from engaging in work and other everyday activities. That’s why at M3 PT, we love guiding our patients through Pilates. Pilates is one way experts have helped rehabilitate injuries since World War I, and research shows that it happens to be one of the best ways to recover from back pain.
pain. Your deep abdominal muscles help provide support to your back (operating similarly to a corset) — the weaker they are, the more prone you are to injury. By strengthening your deep abdominal, pelvic floor, and back muscles, you give your spine more support and a stronger base for movement and stability. That’s where Pilates steps in. It’s designed to strengthen those muscle groups specifically, and has been found to reduce chronic back pain and disability associated with back pain. While exercising in certain positions can worsen your back pain, Pilates can be modified so aggravating positions are avoided while relieving positions are emphasized. With our clinical Pilates program, we can also further customize your Pilates exercises by taking photos of your posture to identify problems, or even utilizing ultrasound to see which muscle areas need improvement.
If you or a loved one experiences back pain and want to improve or completely eliminate it with Pilates, don’t hesitate to reach out to M3 PT. Many of our own therapists, like Erika, have benefited from the healing power of Pilates, and we’d love to help you on your recovery journey!
People with back pain often have weaker abdominal muscles than those without back
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Laughter Keeps You Healthy — No, Really!
April is National Humor Month, so we thought we’d share a fact that you probably already know instinctively: Laughter is not only healthy for your soul, but for your body. Research agrees, too. In 2011, a study presented at the European Society of Cardiology 2011 Congress found that the vasodilative effect (aka, the positive stimulus to your heart, lungs, and muscles) lasted up to an hour after watching a comedic movie scene. Laughter not only increases the endorphins that are released by your brain but enhances your intake of oxygen-rich air. You could say it achieves this by quickly activating and deactivating your stress response. A rollicking laugh can fire up and cool down your stress response, which can result in that good, relaxed feeling. The stimulated circulation helps aid muscle relaxation and resolves tension in your body, which can be an excellent treatment for stress.
Research shows it can improve your immune system. Negative thoughts spur chemical reactions that affect your body — when you’re stressed, so are your internal systems, decreasing your immunity. Positive thoughts, however, release neuropeptides that fight stress and potentially serious illnesses. Laughter also relieves pain, emotionally and physically! A study in Hong Kong invited an experimental group of older folks in a nursing home to join an eight-week humor therapy program, while a control group in another home maintained their regular lives. Upon completing humor therapy, the experimental group experienced a significant decrease in pain and perceptions of loneliness. There were also significant increases in happiness and life satisfaction. This has made many more health care professionals consider incorporating humor into caring for their patients. So don’t be afraid to self-prescribe a streaming stand-up special or your favorite YouTube comedian. A daily dose of humor will keep you healthy!
But those are the short-term benefits. Studies show that there are also long-term benefits to a lifetime of spontaneous laughter!
TAKE A BREAK
SPRING VEGETABLE AND CHICKEN PASTA BAKE
INGREDIENTS
• 1 cup cooked chicken, diced • 1 14-oz can artichokes, drained and quartered • 1 cup fresh asparagus pieces • 1/2 cup carrots, grated • 1 1/2 cups uncooked penne pasta • 1 3/4 cups chicken broth
• 1/2 cup fresh chives, chopped and divided • 1/4 cup fresh parsley, chopped and divided • 2 tsp minced garlic • 1/4 tsp salt • 1/4 cup grated Parmesan cheese, divided
DIRECTIONS
1. Preheat oven to 425 F and grease an 8-inch square baking dish with cooking spray. 2. In the prepared dish, stir together cooked chicken, artichokes, asparagus, carrots, uncooked pasta, chicken broth, half the chives, half the parsley, garlic, salt, and 2 tbsp Parmesan. 3. Cover the dish tightly with foil and bake for 35 minutes. 4. Uncover and stir. At this point, check the pasta to make sure it is al dente. If it’s undercooked, cover the dish and return to the oven until pasta is tender. 5. Remove from oven and garnish with remaining Parmesan, chives, and parsley.
Inspired by TheSeasonedMom.com
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INSIDE THIS ISSUE
1
Braced for a Better Future
2
What Is Intuitive Eating?
2
Why This WWI Healing Tactic Works for Back Pain
3
Laughter Keeps You Healthy — No, Really!
3
Spring Vegetable and Chicken Pasta Bake
4
Vacations That Pay
FORMERLY KNOWN AS WILSHIRE LINDEN PHYSICAL THERAPY — SAME TEAM, NEW NAME!
Vacation Destinations That Will Pay You to Visit
Roo Tourism Promotion’s council. Head to En.Come2MexicanCaribbean.com to find vouchers for two free nights in a hotel for every two you pay for, steeply discounted airfare, and even options for free food and drinks.
round-trip airport service, and discounted beach picnics and boat tours. Check out CapeFahnHotel.com/offers for more information.
In the wake of COVID-19, tourist destinations worldwide have been hit hard. To lure travelers back, some places are offering steep discounts and other incentives throughout all of 2021. With cheap airfare and great deals on accommodations, tours, food, and more, you can take a luxury vacation on a dime this year.
WHISTLER, BRITISH COLUMBIA
THAI PARADISE
Although this destination in British Columbia might be known for its winter activities, there’s a lot to love about Whistler in late spring and early summer! One great thing? The amazing array of money-saving options you can find here. The Riverside Resort, for example, is offering mountain- view cabins at a 3-for-2 discount — pay for two nights and get a third for free! Traveling to Canada can be tricky at the moment, but if you use a good travel agent, you can take advantage of some great deals. Other incentives in the region include free meals (or a per diem meal rebate) as well as discounts on guided tours.
Although it’s no longer the hidden destination it once was, there are still a lot of good reasons to visit Thailand. In addition to being an affordable place to travel, Thailand also has great food and an amazing climate. To make up for the financial hit due to suspended travel because of the virus, the Cape Fahn Hotel is offering incentives into 2021 including a complimentary upgrade to the next class of care, which gives economy spenders access to executive accommodations. Other incentives include free meals,
MEXICAN CARIBBEAN
Few words evoke the image of beaches, sun, and saltwater like “Cancun” does. This Mexican locale has become synonymous with leisure, as have other destinations in the Caribbean — beautiful places like Isla Mujeres or the Riviera Maya. Tourists can visit all of them at a steep discounted rate until the end of 2021 thanks to promotions from the Hotel Association of Cancun and the Quintana
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