North County Water & Sports Therapy Center - October 2021


(858) 675-1133 |

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


According to Lonely Planet, a large travel guidebook publisher, October is the best time of the year to visit North America’s national parks. The reasoning is simple: There are fewer crowds as children are back in school, temperatures in the desert areas are dropping, northern areas are not terribly cold yet, and low season rates for hotels and lodging are in place. Not to mention, the leaves are changing across the country and for many animals, it is mating season. My two absolute favorite national parks are the Redwood National and State Parks and the Grand Canyon National Park. I find the Grand Canyon to be a majestic mystery. Incised by the Colorado River, it is absolutely breathtaking. Photographs simply do not do it justice — you aren't able to take in the vastness unless you are standing right on the rim, imagining the power of the water over time to dig the canyon. The geological beauty is unsurpassed and is something that must be visited in person to experience. Although I’ve checked the Grand Canyon off my list, I would

love to revisit and whitewater raft through there — talk about an adrenaline rush!

are easily accessible for all, and one can reach many viewpoints by car. There is no better way to see the sights and nature than up close and personal. It can even be fun to wander off the beaten path a tad and really explore. Not to mention, getting away from the crowds and enjoying all that nature has to offer without the voices and flashing cameras is peaceful. Nature is something that the world takes for granted. Taking care of and preserving all of the beauty the world has to offer is paramount and, as humans, our health is another thing that we take for granted. Sometimes we may not realize that until we get injured or sick. Just as it is important to take care of nature for future generations, it is essential to recognize that taking care of yourself and paying attention to your health pays off. It is much easier to do this as a prevention than to worry about potential problems that may arise down the road because you didn’t make health a priority.

The Redwood National and State Parks are home to a string of protected trees — beautiful, enormous, and grand redwood trees. You see pictures of them and can try to envision their size, but unless you are standing right at the base of them, you don’t have that perspective. They are monstrous, majestic, serene, and calming all at once. Being there really reinforces just how old the Earth is, relatively speaking. It is an experience like no other to be among the redwoods, one with nature. Locally, although it is a state park commemorating the early days of San Diego, Old Town is a really fun place to visit. It features many museums and Mexican restaurants — a state park and a margarita? Yes, please!

But really, my favorite part about visiting national parks is the opportunity to hike. National parks

1 (858) 675-1133

You Can Use WHAT to Tidy Up?!


Prepping for the holidays is exciting and fun, but it requires tons of planning, cooking, decorating, and cleaning. To avoid getting bogged down while preparing for cheerful celebrations with friends and family, try these easy ways to get your house sparkling clean and ready to host. Roll the Ceilings When it comes to ceilings, especially if they are textured, thoroughly cleaning off dust, dander, and cobwebs can be challenging. When you use a broom, chunks typically go flying around and make a larger mess. However, if you whip out a painting roller, dampen it, and roll your ceilings just like you are painting, you are sure to get the job done! Socks on Your Hands Have you ever run a finger along a panel of your blinds and it comes up black? Blinds tend to be huge dust collectors. By throwing some socks on your hands, you can get back to clean blinds. All you have to do is find a pair of old socks, “glove up,” and dampen them. From there, if you grip each individual blind panel and slide your hand along the length of it, you will gather tons of nasty dirt and dust onto the sock. Cleaning Balls Utilizing tennis balls for your house chores may sound strange. However, when drying a bulky bed comforter in your dryer, adding a few tennis balls

will ensure the stuffing does not gather all to one side. The balls help keep everything nice and even.

Pillowcases and Fans Your ceiling fans collect all of the nasties — dirt, dust, bugs, and allergens. For an easy way to clean them without spreading all the grime around your home, turn to old pillowcases! Simply slip the pillowcase over each individual fan blade and then wipe. All of the debris will end up in the pillowcase itself.

A clean home is the key to happy living and is paramount for hosting over the holidays. With these tricks up your sleeve, you are now a cleaning expert!



lifelong dream. However, during the COVID-19 pandemic and the subsequent collapse of the airline industry, I realized the importance of family as a support system, and that's why I recently moved to San Diego, where my sister and nephews live. I have always been intrigued by how the human body works, and having been a high school athlete and now a Brazilian jiujitsu practitioner and competitor, I have had my fair share of injuries and setbacks. I've been in and out of physiotherapy since I was 15, but I’ve never thought of it as a possible career to pursue

until now. I appreciate the work physiotherapy does to restore the body so that one can return to their favorite hobbies or just being able to perform daily routines again after suffering an injury or going through surgery. I'm really happy to start this new journey at North County Water and Sports Therapy Center, where I am sure to learn more about the PT world. I love learning languages, reading about philosophy, falling off my new surfboard (still learning!), playing with my two nephews, and practicing jiujitsu. I look forward to helping and will be here for you!

Ciao! My name is Ezio, and I am originally from Sicily, Italy. As a young kid, my biggest dream was to travel and see the world. After various years as a flight attendant living in Norway and the U.K., traveling around the world, living in five different countries, and learning German and Norwegian, I realized my 2



Taking a fall is one of the most common causes of a deadly traumatic brain injury (TBI). This is a pretty scary statistic, considering 1 in 10 adults fall at least once a year, and we all live in a world filled with tripping hazards! Not every fall is deadly, but about 1 in 5 can cause a serious injury. Fortunately, you can do a few things to protect your brain if you feel yourself starting to tumble. The insurance company Lawley recommends these:

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Trying to land on your side

Relaxing your body Rolling after impact

In addition to TBIs, many falls also cause hip fractures. The Centers for Disease Control and Prevention (CDC) reports over 800,000 patients are hospitalized because of fall injuries — almost always for TBIs or hip fractures — every single year. To prevent those, try to make sure your floors at home are clutter-free and be careful on ice during winter. Of course, these techniques are a last resort. Ideally, you should prevent falls long before you feel yourself teetering: Strengthen the muscles that help you balance on your feet, like your core, lower back, and legs with simple home exercises. You can visit Exercises for an easy visual guide or turn to a physical therapist for help. If you’re young and athletic, you may not need a PT, but physical therapy can be a great option for older adults already experiencing balance problems or people recovering from an illness or injury. In these cases, it’s best to work with a professional to ensure you don’t hurt yourself in your quest for better balance! They’ll create a customized treatment plan for you, which will protect you from overdoing it.

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Tucking your chin and lowering your head Turning your head to the side if you’re falling face first Protecting your head with your arms while keeping your arms and legs bent to spread out the impact (Don’t fall on only your arms or hands — you could break them!)



Inspired by


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1 tbsp vegetable oil

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Salt and pepper, to taste 4 cups chicken broth 1 tsp smoked paprika 1 tsp Italian seasoning 3 cups kale, chopped 1 tbsp red wine vinegar

4 Italian chicken sausages, sliced to bite-size pieces

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6 cloves garlic

1 onion, chopped

6–7 cups butternut squash, peeled and cubed


1. In a large pot, heat oil over medium heat. Add sausage and cook 4–5 minutes, stirring often, then remove from the pot and set aside. 2. Add garlic and onion to the pot. Sauté 4–5 minutes. Add squash, salt, and pepper. Sauté 8 minutes. 3. In a slow cooker, combine sautéed vegetables, sausage, chicken broth, and seasonings. Cook on low heat for 3 hours and 30 minutes. 4. Open the pot and add the kale. Cook another 20 minutes, then add the red wine vinegar and stir to combine. Cook 10 more minutes, then serve and enjoy! 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



Protecting Our National Parks and Health


Deep-Cleaning Hacks for the Holidays Meet Ezio


Tips for Protecting Your Brain in a Fall Slow Cooker Squash, Kale, and Sausage Soup


October Events Around Town


October calls for fall fun! Now is the time to get together with friends and family and check out the local happenings, as long as you follow COVID-19 protocols to keep yourself and others safe. There’s a lot to do, so grab a pumpkin spiced latte or apple cider and check out the local attractions! SeaWorld San Diego Spooktacular From Sept. 18 to Oct. 31, every weekend, SeaWorld has spooky holiday surprises, candy, costumes, and your favorite “Sesame Street” friends in the park. Spooktacular features trick- or-treating, a decorated trail, a Halloween dance party, and spooky stories. There’s fun for everyone this month! San Diego Zoo HalGLOWeen For three weekends in October (Oct. 9–11, Oct. 16–18, and Oct. 23–25), the San Diego Zoo will have spooky fun for all starting at 5 p.m. Children aged 11 and younger are encouraged to dress

up in their costumes while enjoying glow-in-the- dark decor, bubble dance parties, and many fun attractions and performances. The entertainment promotes social distancing to keep everyone safe. Pumpkin Patches Pumpkin picking is a fall must! The Mission Valley Pumpkin Patch, Bonita Farm, and Rancho Bernardo will have pumpkins of all shapes and sizes all month long along with other fall activities. Gather your family and head out to pick the perfect pumpkin for this year’s pumpkin carving. Haunted Aquarium Halloween at Birch Aquarium at Scripps Getting up close with spooky underwater life is made possible this Oct. 22–24 at the local aquarium! With fun Halloween decor, spooky science experiments, and interactive games, fun will be had by all!

Old Town Trolley Ghost and Gravestone Tours While this one may be geared toward children that are a bit older, you can have fun gathering with friends and family on the Trolley of the Doomed to check out the spooky side of San Diego. With historic ghost tales, cemeteries, and jump scares, you are sure to make some fun Halloween memories! All aboard! 4



CALL (858) 675-1133 TO SCHEDULE A WELLNESS VISIT TO SCREEN FOR BALANCE ISSUES AND GET A PROGRAM DESIGNED SPECIFICALLY FOR YOU! appropriate exercises that are tailored to your specific needs and goals and are safe for you to perform at home. Our physical therapists are movement experts who improve quality of life through hands-on care, patient education, and prescribed movement. They can evaluate your balance and recommend

According to the Journal of the American Geriatrics Society, physical activity — including exercise — reduces falls by 13%–40% in community-dwelling older adults.


1. STANDING MARCHING Stay tall. March in place slowly for 20–30 seconds.

2. SIDE-STEPPING Step sideways in one direction with your toes pointed straight ahead and return. Then step in the other direction and return. Repeat 10–15 times.

3. ONE-LEG STAND Stand on one leg, keeping your shoulders level (no leaning) and knee soft. Hold for 10–30 seconds and repeat on both sides, four times each.

4. SIT TO STAND With your arms across your chest, sit to stand from a standard-height chair 10 times. Keep your chest up, hinge from your hips, and press through your heels when standing.

5. TANDEM STANCE (HEEL-TO-TOE STANDING) Place one foot in front of the other as if you are a balance beam. Hold the position for 10–30 seconds. Repeat five times, alternating which foot is in front.

Always check with your health care provider before beginning a home exercise program. For safety during these exercises, position yourself near a countertop or sturdy surface that you can use for support. Do not perform if they cause pain.

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