North County Water & Sports Therapy Center - November 2021


(858) 675-1133 |

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

The holiday season is beautiful — not only for the magic in the festivities, decorations, and excitement, but also for the gratitude, love, and special moments shared with those you love. As Thanksgiving is near, I am grateful for many things: my family, which offers unconditional love and support; my profession, which allows me to do what I love while helping others; my clients, who constantly help me grow; and the necessities and luxuries I enjoy in my life. I am particularly thankful for humor — it is so important that we don’t take ourselves too seriously and take the time to just laugh. AN ATTITUDE OF GRATITUDE AND LAUGHTER THIS HOLIDAY SEASON THERAPEUTIC LAUGHTER

They say that laughter is the best medicine, and in the office, we see how it works wonders for the healing process in our patients. When we are struggling, the most non-humorous things can be funny, and it's okay because that’s a release. We try to inject humor in everything here at the office during treatment. I am so blessed with amazing people in my life, and I appreciate the grace they give me when I make mistakes — even when my mistakes involve Thanksgiving dinner! Consider this quote: “Everyone wants to be the sun to lighten up someone’s life, but why not be the moon, to brighten the darkest hour.” That’s how my loved ones made me feel when I made some silly mistakes.

Thinking back to my first Thanksgiving with my husband, I recall trying to make the stuffing. I took the bread and broke it up into small pieces, just as my mom always did. She’d leave the bowl out on the counter overnight so the bread would get stale. However, we have cats and I couldn’t risk them jumping up on the counter and eating the bread, so I decided to put it in the oven overnight. The next morning, the bread in the oven slipped my mind and I hit the preheat button for the turkey. The plastic bowl melted and dripped down all the way to the bottom of the oven. Fortunately, we weren’t having anyone over! My husband surely had a good laugh at my cooking abilities at the time.

I was making cranberry sauce in a nonstick saucepan. As I was stirring, I started to notice the pan started to turn silver on the bottom. It took a few minutes, but I then realized the acid from the cranberries took the nonstick coating right off of the pot! I became paranoid that I had concocted a poisonous Thanksgiving side dish! That day, I learned just how acidic cranberries are! I’m extremely grateful for the unconditional love from my family and friends and that they were never too critical of me. This Thanksgiving, I wish you happiness, love, and good fortune! Don’t forget to find the humor in life!

I don’t recall if it was the same Thanksgiving or not, but if it was, my husband should’ve been worried.

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Fifty years ago, folks expected 2021 to feature flying cars and food pills — but did they predict knee robots? We don’t think so! Defying expectations, the San Francisco-based company Roam Robotics debuted a brand-new smart knee brace this summer that could be a game-changer for knee osteoarthritis patients. Knee osteoarthritis is a degenerative joint disease that impacts millions of people every year. Major symptoms include pain, stiffness, swelling, and a lack of mobility. Leg braces have long been an option to help reduce that pain by taking pressure off the joint, but the Ascend Wearable Robotic Knee Orthosis isn’t just a brace. It’s a “wearable robot” that takes the benefits of a brace to the next level. Where other braces are static, this smart brace uses algorithms to predict wearer actions and adjust itself throughout the day for maximum pain relief. It also has a lightweight carbon fiber shell, rechargeable batteries, a smartphone-like display, and built-in sensors that “detect user intention in real time to extend and flex the knee and help overcome weakness through precise stabilization.”

experienced improved mobility with the brace. It’s a potential substitute for knee replacement surgery.

The downside of the Ascend is its cost. According to PCMag, the brace will go for $7,000, although 50%–100% of that cost should be covered by Medicare or private insurance. Still, it is exciting to see a high-tech device come on the market for osteoarthritis sufferers, who could use it alongside physical therapy and other treatments. The future really is here, and it’s likely more companies will follow in Roam’s footsteps. As Roam Robotics CEO Tim Swift told NPR, “I believe we have the ability to change the relationship that people have with robots on a scale that has really never been considered. Our goal is not to build cyborgs. It’s to make people more human than they ever were before.” This summer, the FDA approved the brace, and it should be for sale this winter. To learn more, visit . PATIENT STORY “Before my TKR surgery, I was researching physical therapy centers. The overwhelmingly response was to go to NC Water & Sports if I wanted the best recovery. They were right! I worked with Leslie and Jan, and they are the BEST!! They always encouraged me and never gave up. I can’t tell you how much that means to me. Everything was hard at the beginning but especially walking down stairs. I just couldn’t do it or walk down any type of decline without a lot of pain. Slowly with the exercises I did in the center and at home, I got stronger, and I am now able to quickly run down stairs and walk without any pain. Yesterday, I hiked Torrey Pines, and I feel like I’ve got my life back! Thank you, Leslie and Jan, I will miss seeing you both but I’m glad to be healthy! Love always,” —Janet Mucklow

One clinical study showed the Ascend reduced the pain of knee osteoarthritis patients by 46% on average, and another found more than 65% of participants 2


Most Americans do not move enough. The good news is that regular physical activity is one of the easiest ways to reduce your risk of chronic disease and to improve your quality of life. MAKE PHYSICAL ACTIVITY A PRIORITY TO: • Improve your memory and brain function (all age groups). • Protect against many chronic diseases. • Aid in weight management. • Lower blood pressure and improve heart health. • Improve your quality of sleep. • Reduce feelings of anxiety and depression. • Combat cancer-related fatigue. • Improve joint pain and stiffness. • Maintain muscle strength and balance. • Increase life span. Physical therapists are movement experts who improve quality of life through hands-on care, patient education, and prescribed movement. PTs treat people of all ages and abilities and empower you to take an active part in your care. After an evaluation, PTs create treatment plans for your specific needs and goals. Call us today at (858) 675-1133 to see how we can help.


You know the drill: During your annual visit, your primary care physician orders a cholesterol test. Combined with an assessment of health measures, such as diet and exercise, the results of the cholesterol test provide your physician with the information they need to make a recommendation. If the results are positive, you might hear: “You’re doing great. Keep doing what you’ve been doing!” If the results are unfavorable, then you’re more likely to be told: “I’d like you to walk for 20 additional minutes each day and eat cholesterol-lowering foods, like oatmeal.” Over time, high cholesterol can cause fatty deposits to form in your arteries, putting you in a high-risk category for heart disease and stroke. Similarly, the cumulative effects of poor posture or a muscular imbalance, for example, can take a toll on your body and inhibit your ability to move properly. That’s where a physical therapist comes in. Annual PT “checkups” can catch the musculoskeletal problems that put you at risk for injury or limit your ability to function down the line. One of the best tools in a PT’s prevention arsenal is the movement screen. By analyzing your fundamental movements with a movement and flexibility screen, our PTs can get a clear picture of what the future will bring for you. Based on the information gathered, a physical therapist can help you safely reach your fitness goals and teach preventive strategies that can be incorporated into your daily life.

Of course, it’s best to schedule your checkup before you experience a problem. That way, your physical therapist can establish a baseline based on your functional level at that time and use it to identify changes during subsequent annual visits. The effects of poor posture or a muscular imbalance may not be immediately apparent to you, but they will be to your PT. An annual checkup gives your PT an inside look at your musculoskeletal system, which is comprised of your muscles, bones, cartilage, tendons, ligaments, joints, and other connective tissues. It’s important that these essential internal structures are working together to support, stabilize, and move your body. Just as taking an annual trek to the primary care physician helps to monitor your cholesterol levels — and prevent heart disease — yearly physical therapy appointments allow your PT to identify and address any changes in the way you move before they become something more serious. Call us today at (858) 675-1133 to take advantage of 50% off your Annual Physical Therapy Exam!



Alongside family and football, food is often the highlight of Thanksgiving. But if you’re cooking dinner for a large group, crafting the perfect menu can be difficult. Veganism and vegetarianism are more popular than ever, and it can be frustrating finding dishes that everyone can enjoy — or even eat at all, in the case of a diabetic friend or family member. Luckily, there are plenty of options to create an amazing meal for any group of diverse diners. Diabetics Thanksgiving is a stressful time for anyone who monitors their blood sugar. Sweet potato casserole and sugar-packed pies can tempt even the most diet-conscious diabetic. But undereating can be as unhealthy for diabetics as overeating, so it’s important to include appetizers in your Thanksgiving menu. Healthy options include raw vegetables and hummus, roasted nuts, shrimp cocktail, or a cheeseboard.

For the main meal, turkey is fine if you hold off on any brown sugar or honey glaze. Green bean casserole is safe as well, and stuffing can be included as

question, you can try making a mushroom Wellington or roasted cauliflower as a replacement.

long as you use whole- grain bread. For dessert, parfaits made with Greek yogurt, fresh fruit, and sliced almonds are healthy and tasty and can round out the perfect meal.

For side dishes, vegan macaroni and cheese and roasted Brussels sprouts are easy and

safe. As for dessert, most grocery stores

carry a variety of gluten- free and vegan desserts at their bakery, such as nondairy ice cream and flourless cookies,

Vegans The best thing about cooking

Thanksgiving for a vegan is that there are plenty of substitutes for classic dishes. Vegan turkeys are available at most grocery stores. It may not look like your traditional turkey since there are no bones, but it still cooks and tastes like a turkey. If a vegan turkey is out of the

that taste similar or identical to their

gluten-filled, non-vegan counterparts.

The holidays are a great time to come together, and with these options, you can make everyone feel included in the celebration.


Inspired by


• • • • •

1 small onion, sliced

• • • •

8 oz can mushrooms, sliced 2 cloves garlic, minced 1 lb green beans, cooked

7 tbsp extra virgin olive oil, divided 1/4 cup and 3 tbsp flour, divided

2 tbsp panko breadcrumbs

3 cups almond milk

2 shallots, chopped


1. Set the oven to broil. 2. In a shallow baking pan, combine onion, 1 tbsp olive oil, 3 tbsp flour, and panko breadcrumbs. 3. Broil for 6 minutes, stirring occasionally. Afterward, preheat the oven to 375 F. 4. In a large skillet, heat 2 tbsp olive oil. Add shallots, mushrooms, and garlic, stirring until tender. 5. In a large bowl, mix mushroom mixture with the cooked green beans. 6. In the same skillet, add 4 tbsp olive oil and 1/4 cup of flour, whisking until golden. Gradually add the almond milk until it thickens, then toss with the green beans. 7. Transfer mixture into a baking dish and cook for 20 minutes. 8. Add onion and breadcrumb mixture on top, then bake for another 5 minutes.

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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



Holiday Gratitude


This Helpful Robot Could Reduce Your Knee Pain Patient Story Thanksgiving Dinner That Everyone Can Enjoy Vegan Green Bean Casserole



Dining Out on Thanksgiving


AVANT Restaurant Step up your class this Thanksgiving and dine at AVANT in San Diego, led by chef de la cuisine Christopher Gentile, for a three-course meal from 2–7 p.m. on Thanksgiving. Prices will be $85 for adults and $40 for children. They won’t disappoint! Morada In Rancho Santa Fe, Morada will be serving an elaborate Thanksgiving buffet between 11 a.m. and 3 p.m. The buffet will feature a carving station, salads, fresh seafood, chef’s offering area, cheese, cookies, and dessert. The cost will be set at $95 for adults and $38 for children under 12. George’s at the Cove In La Jolla, George’s at the Cove will be featuring a three-course meal (including lamb) and will offer vegetarian and vegan options as well! Prices will be $75 with additional wine pairings for $38. For a modern spin on Thanksgiving, give it a try!

Is cooking a huge meal at home just not for you? You’re not alone! After all, who wants to be stuck with that cleanup anyway? There is no judgment here! Instead, check out these great local places serving up some amazing turkey meals this Thanksgiving. Et Viola! Bistro A French bistro with a modern spin, Et Viola! Bistro, located along the North Park corridor in San Diego, features a curated selection of wines and some of the best dishes of France. But this Thanksgiving, the restaurant will be offering a set menu for a three-course meal for $54 a person. Chandler’s Restaurant & Lounge For oceanfront dining on Turkey Day in Carlsbad, you may wish to opt for Chandler’s Restaurant & Lounge, which will be serving a three-course meal on Thanksgiving from 1–7 p.m. for $55–$64 and $24 for children.

Keep in mind when planning your Thanksgiving that crowds may be thick on Thanksgiving, so plan ahead and make reservations at the restaurant of your choice! Happy dining! 4

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