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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
WWW.M3PT.COM / LA · 310.275.4137 / WEST HILLS · 747.888.3562 / JUNE 2019
M3 AND ME
Earlier this year, we lost a very dear part of our family. My father-in- law, Josephus Olufemi Richards, Ph.D., was many things to many people. To his students, he was a beloved mentor. To collectors and museum curators, he was an incredible artist. To his family and many, many friends, he was “Femi.” Born and raised in Freetown, Sierra Leone, Josephus’ passion for learning took him to Northwestern University in 1967. There, he earned his Ph.D. in art and architectural history. Soon after graduating, he was hired as a professor of Afro-American Studies at the University of Massachusetts, where he remained a beloved teacher for 37 years. Even in retirement, he kept himself busy, making textiles to sell at local art fairs. His prints have ended up in museums and homes all over the world. But as incredible as Josephus’ achievements are, they don’t come close to capturing the man he was. Above being intelligent and wise, he was kind. A JOYOUS LIFE CELEBRATING JOSEPHUS OLUFEMI RICHARDS
I’m not the only one who noticed Josephus’ way of lifting people up. Within minutes of meeting him, my sister told me how he made her feel like one of the greatest people who ever lived. It wasn’t that he showered people with false compliments, either; he really had a gift for seeing the best in people. In his eyes, everyone was No. 1.
That, I think, is the most important lesson Josephus taught to those who knew him: He found beauty and joy in the smallest things. Thinking of him was, and is, a
constant reminder to find happiness in quiet moments, in the people we love, and in the world we share. I know his compassion made an impact on many people. So many
heartfelt letters from former students and colleges came in after he passed. Sharing his memory with you is my own way of doing this, I suppose.
My family will be traveling to New York later this summer to celebrate Josephus’ incredible life. Even extended members of the family are flying all the way from Freetown to honor his memory. While losing him still hurts, we’ll make sharing stories of our Femi a joyous occasion, just as he wanted it to be. I’ll close by sharing Josephus’ greatest achievement of all: his sons. Doyin and his brothers embody the compassion and good humor of their father. Each has become an amazing dad in his own right, and how could they not? They really did learn from the best.
“THAT, I THINK, IS THE MOST IMPORTANT LESSON JOSEPHUS TAUGHT TO THOSE WHO KNEW HIM: HE FOUND BEAUTY AND JOY IN THE SMALLEST THINGS.”
I remember the first time I met him. My future husband Doyin and I flew out to Amherst so he could introduce me to his parents. Josephus met us at the airport, and he was so warm and welcoming that I immediately felt like part of the family. He had this caring curiosity he’d use to build you up even as he was getting to know you. By the time the drive was finished, I was over the moon with confidence. Even years later, he’d text me compliments like how I was “the best mom on earth.”
Happy Fathers’ Day,
–Mariko Edwards
LA · 310.275.4137 / WEST HILLS · 747.888.3562 | 1
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IS YOUR PILLOW AFFECTING YOUR HEALTH? WHAT BAD PILLOWS DO TO YOU
If you’re feeling stiff and tired during the day or constantly waking up at night, it could be because of your pillow. Many people don’t think about their pillows when it comes to health, but your pillow plays a significant role in your overall well-being. REST Everyone knows that getting eight hours of sleep per night is ideal for a healthy body and mind, and your pillow can make all the difference in how you sleep. A lousy pillow causes discomfort and makes it difficult to relax, which can prevent you from getting the quality of sleep that is best for your health. STIFFNESS The way you sleep is connected to the type of pillow you use at night. For instance, a side sleeper needs a thicker pillow to support their neck, while a back sleeper needs a thinner one. Your pillow should allow your neck to rest comfortably without straining your muscles. If you’re sleeping with the wrong kind, it can cause
stiffness and pain in the neck, which can lead to dizziness, anxiety, nausea, and headaches. ACNE Breakouts are no fun, and they happen to everyone. Pillowcases tend to collect oil and dirt through constant contact with your skin, hair, and the environment. This buildup can irritate your skin and result in acne. By washing your pillowcase once a week, you can significantly reduce unpleasant breakouts. ALLERGIES Along with collecting dirt and oil, pillows can accumulate dust mites and dead skin cells, which are key triggers for allergies. If you suffer from severe allergies, it’s a good idea to invest in a dustproof, zipper-locked pillowcase to keep irritants away. There’s one excellent way to see if you need a new pillow or not: Try bending it in half. If it returns to its original shape, your pillow is fine, but if it doesn’t, it’s time to invest in a new one.
PINS AND NEEDLES IN YOUR LEGS? GET TO THE ROOT OF THE PROBLEM
FACTORS THAT LEAD TO POOR CIRCULATION
Whether you’re sitting at the office or watching TV at home, no one enjoys having a leg “fall asleep.” Thankfully, the numb, pins-and-needles feeling is rare for many of us and can be shaken off in a few seconds. But for some, having their legs or feet fall asleep is far more common, thanks to poor circulation in their legs. POOR CIRCULATION: KNOW THE SIGNS This recurring numbness may be the result of poor circulation in the legs, caused by plaque building up in your legs’ arteries. When this is the case, these other symptoms may arise: • Cramping in the hip, thigh, or calf after being active. • Legs or feet feeling cold. • Discoloration in the legs. • Sores or blisters on your legs, feet, or toes. These symptoms can make it hard to move and exercise with confidence and are usually linked to one or more health conditions.
There are many health conditions and habits that can lead to poor circulation. For example, diabetes, high blood pressure, or a family history of heart disease may be the culprit. On the other hand, if you smoke, have an unhealthy diet, or don’t exercise regularly, these habits could also be the source of your discomfort. Aging also plays a factor; those over 50 are far more likely to experience poor circulation in their legs and feet. TREATMENT Thankfully, if you suffer from poor circulation in your legs or feet, there are steps you can take to reduce the discomfort it causes. Cutting fatty foods out of your diet and doing aerobic exercises regularly are the best ways to improve your overall circulation. However, we understand getting and staying in motion can be difficult, especially if you have joint pain or stiffness. Our physical therapy professionals can help you overcome these challenges and show you some exercises to better improve your circulation.
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FLEXIBLE, BALANCED EXERCISE THE VALUE OF PILATES
From spin classes to high-intensity workouts, there are plenty of options for staying fit here in Los Angeles. But if you have balance issues, joint pain, or simply have not been active in some time, these activities can prove difficult to jump into. Thankfully, there’s an ideal form of exercise for holistically improving your fitness, balance, and overall range of movement: Pilates. Here are just some of the benefits of this approachable workout routine. EXERCISE THAT MEETS YOU WHERE YOU ARE One of the reasons we’re such big fans of Pilates is how adaptable the exercises are to the needs of our patients. We can modify particular poses and routines to aid in the treatment of specific joint or muscle pain. This makes Pilates uniquely suited for rehabilitation, especially for patients who may be suffering from a reduced range of motion. If other exercises have proven too difficult or painful for you, chances are we can build a custom Pilates routine that fits your needs. FIND BALANCE Research on Pilates has concluded that it can help with fall prevention. This is because the exercise approach
strengthens the hip and leg joints, as well as the body’s core, which are all key elements in stability. Furthermore, the poses used in these routines promote better posture and flexibility, making it easier to move with confidence. WHOLE-BODY TRAINING Unlike routines like cycling, Pilates doesn’t isolate specific muscles. Instead, the approach focuses on improving your overall fitness. Not only does this lead to healthier living, but also an improvement in mind-body awareness. This is particularly valuable for those looking to get back into sports or simply improve their coordination. As you can see, Pilates is uniquely suited to help address the needs of many of our patients, which is why we offer it as a treatment. Alongside other physical therapy modalities, these exercises will have you feeling great and moving with confidence. Our certified instructors, like Mariko Edwards, will work with you to find the routine that fits your needs and teach you exercises you can do from the comfort of your own home.
MISO SOUP WITH MUSHROOMS AND KALE • 1 splash olive oil • 4 oz. mushrooms, sliced • 4 cloves garlic, minced • 4 cups water • 1 cup vegetable broth • 3 tbsp yellow miso paste • 8 oz. extra firm tofu, pressed and drained • 3/4 cup kale • 1 tbsp rice vinegar INGREDIENTS
TAKE A BREAK
DIRECTIONS
1. In a stock pot or Dutch oven, heat oil to medium. Add mushrooms and sauté until mushrooms just begin to shrink. Add garlic, water, broth, miso, and tofu. 2. Bring to a boil and let simmer for 5 minutes. 3. Stir in kale and rice vinegar; cook until kale softens. 4. Divide into bowls and serve.
LA · 310.275.4137 / WEST HILLS · 747.888.3562 | 3
Published by The Newsletter Pro • www.TheNewsletterPro.com
10474 SANTA MONICA BLVD., SUITE 435 LOS ANGELES, CA 90025 PHONE: 310.275.4137 FAX: 310.274.1815
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INSIDE THIS ISSUE
1
Celebrating a Life Well-Lived
2
Pillow Talk
2
When to Take a Numb Leg Seriously
3
Is Pilates Right for You?
3
Miso Soup With Mushrooms and Kale
4
Tips for Capturing the Best Outdoor Photo!
FORMERLY KNOWN AS WILSHIRE LINDEN PHYSICAL THERAPY — SAME TEAM, NEW NAME!
CELEBRATE NATURE PHOTOGRAPHY DAY Nature Photography Day is June 15, and it continues to garner enthusiasm with each passing year. It’s been designated by the North America Nature Photography Association as a day to promote the enjoyment of outdoor photography and to explain how nature photography can advance conservation efforts locally and worldwide. Almost everyone has access to a sufficient camera with smartphones, but not everyone knows how to best capture a beautiful nature scene. Here are some tips to help! FIND THE ANGLES Landscape photography isn’t about experimenting until you find something that looks good to you. CROP FOR TEXTURE TIPS FOR CAPTURING THE BEST OUTDOOR PHOTO!
Sometimes the difference between an amazing shot and a mediocre one is distance. When photographing nature, try zooming in or moving geographically closer and cropping close on your subject. This could be tree bark, a leaf, the forest floor, or a lizard’s skin. The fine details of your subject can often create stunning images. In your quest to snap the most Instagram- worthy shots, the most important thing to remember is to respect the animals and the environment. Be sure to bring bags with you to take any garbage or other waste with you, and stay on designated trails while exploring. Keep these tips in mind, and you’ll be taking incredible nature photos in no time.
HARNESS THE LIGHT Nature photos often look great in the morning or evening light, but the type of lighting you use is often dictated by the scene you are trying to capture. It’s generally accepted that side-lighting, where the sun is coming from either side of the camera, is the most desirable for landscapes because the contrasts between light and shadow can add depth to your photos. However, front- and back-lighting — where you shoot away from or into the sun — can also produce nice photos. Similar to angles, try
appealing to someone else’s sense of style; it’s about shooting what makes you happy. Take some time to study the work of other nature photographers you enjoy. What angles do they use? What colors do they coordinate within the frame? How close do they get to their subject? Try something different. Go against the grain, use a different angle, shoot a close-up where others would shoot wide angle. Find a good starting place and experiment a little.
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