North County Water & Sports Therapy Center - April 2022


(858) 675-1133 |

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


One of my favorite quotes is from Marilyn Monroe: “Have you ever noticed that ‘What the hell’ is always the right answer?” April 23 is National Take a Chance Day — a day dedicated to breaking out of our comfort zones and achieving goals that we put on the back burner, never thought to be feasible, or that downright intimidate us. For me, some of the biggest chances that I’ve taken in my life revolve around career and business leaps of faith. I didn’t go to school with aspirations of becoming a business owner. IT’S IMPORTANT TO ALWAYS BELIEVE IN YOURSELF AND RELY ON THE FACT THAT HARD WORK AND DETERMINATION GO A LONG WAY.”

Instead, I followed my heart and took some risks that led me to be able to maintain the values I found to be important. Right out of school, I worked in New Hampshire where I grew up for a bit. I then moved to San Diego and got a job there, but after about nine months, I was laid off. I then worked at Registry, which is a temp agency for health care, and after a few years, finally took a permanent position at a private practice. After years of being there, the practice was bought out by a large corporation and our support staff slowly dwindled. This meant that we were asked to see roughly 2–3 times as many patients in a day. Bogged down and drained, I began to think that if this is the way health care was headed, I didn’t want any part of it. I began toying with the idea of going back to school to become an architect. Then, an opportunity presented itself in a newsletter from the American Physical Therapy Association (APTA). They were looking for someone to start a practice. What did I have to lose? I’d be leaving a job that I was ready to leave anyway to take a giant leap of faith. So, with fingers crossed, I jumped at the opportunity and never looked back. Now, North County Water & Sports Therapy Center will be celebrating 25 years in business this coming October. We have subtly grown

throughout the years. In fact, a year into COVID-19, we needed more space and expanded again. Each time, it’s always a risk and can be intimidating. We each have our own tolerance to risks. Some of us are more tolerant than others, but I believe that by asking yourself what is the worst thing that can happen — which for me was I would go back to work for someone else or need to dip into an emergency fund — it helps us to realize that the leap of faith is worth taking. After all, you can only regret the chances you didn’t take. It’s important to always believe in yourself and rely on the fact that hard work and determination go a long way. Resilience is key. When you take that chance and seize the opportunity, be ready to handle whatever comes down the pipe!

1 (858) 675-1133

When the weather warms up, bugs infiltrate homes across the country. Once it happens, you’re often left scrambling to your local hardware store to get the necessary pesticide or bug deterrent. Unfortunately, many pesticides and traps postpone the problem rather than solve it entirely. The good news is that you can fix many insect problems without having to test random products you find at the store. Certain household items do a magnificent job at preventing, deterring, and sometimes even killing bugs. If you’re worried about bugs infesting your home this spring, give these methods a try. HAS SPRING BROUGHT BUGS INTO YOUR HOME? GET RID OF THEM WITH THESE HACKS


Spiders are one of the more common pests we see in our homes. Even though the majority of these spiders are not harmful (and actually eat other insects), most people still do not want them in their houses. Peppermint oil is a natural repellent. It doesn’t kill spiders, but it keeps them away. Add 5–10 drops of peppermint oil into 3/4 cup water mixed with 1/4 teaspoon of liquid detergent to create a harmless mixture that will keep spiders at bay.



The last thing we want to see in our homes is a cockroach. A popular urban legend says that cockroaches can survive a nuclear explosion, so you probably can’t keep them out of your home. Plus, many of the products you can buy to kill or deter cockroaches are extremely toxic, so setting them out is dangerous if you have pets. Instead, put a few drops of lemon oil into the water you use to mop the floor. Cockroaches hate the smell. People won’t notice the scent, and you’ll be cockroach-free before you know it.

Another common pest that can be a nightmare to get rid of is ants. Once you notice ants getting into your home, they appear to be endless and can be found in just about every corner of the house. Ants hate the smell of cinnamon and will avoid areas with the scent. Sprinkle some cinnamon near the areas where they are entering your house and watch them disappear. MEET RANYA, OUR NEW PT

Hi! My name is Ranya Halabo, and I am very excited to join the team here at North County Water and Sports! I was born and raised here in America’s finest city and received my bachelors in kinesiology from San Diego State University. After volunteering at the hospital and various physical therapy clinics, I knew I wanted to pursue a career in PT. I received my doctorate in physical therapy from the University of St. Augustine for Health Sciences in 2021. During my clinical rotations, I developed an interest in orthopedic and vestibular rehabilitation. I later received a Comprehensive Vestibular Rehabilitation certification to improve my knowledge and treatment methods, particularly for patients with BPPV (vertigo). In my free time, I serve as a youth group leader and catechist at my parish. I love being with young people and inspiring them to go out and attain their dreams and be the best versions of themselves they can be. I also love going out to eat with friends, spending time with family, being in the sun, and having a good laugh. -Ranya Halabo, PT, DPT 2




When you’re in pain, daily activities like walking to the mailbox or reaching for a plate from the cupboard can exacerbate inflamed joints and weak muscles. However, just simply being a human can intensify this pain, too. The reason is in your brain. For years, researchers have connected our mental well-being with our physical health. Study after study shows that those who suffer from mental illnesses also have intense bouts of pain. Physical therapy is a powerful treatment method designed to use your body’s strength and movement to stimulate physical healing. But to holistically recover from an injury or pain, you may have to also address your mental health. This spring, as April showers loom, consider a centuries-old practice that has shown time and time again to improve mental wellness. All it requires is a little dirt, patience, and the great outdoors. BRAIN BREAK!

As the American Horticultural Therapy Association explains, horticulture therapy can improve cognitive and memory abilities, balance, language skills, and endurance, among other benefits. It’s the practice of gardening to stimulate mindfulness. Dating back to ancient Mesopotamia, the Persians were known for creating beautiful, calming gardens for this very purpose, and the first documented use of gardening for medical reasons is from the 1800s. Since then, connecting humans to plants is now a common treatment in many countries.

indoor herb garden, or pluck weeds from your yard. If you’re not much of a gardener, try visiting local botanical gardens or hike a local trail and identify plant life each week. Or, ask your local nursery for suggestions about plants that are easy to care for. The goal is to physically and mentally connect with nature, which bonds you to a simpler form of life.


To effectively engage in horticulture therapy, you have to engage with nature. Plant a small garden in your yard and tend to it each day or week. Join a community garden, plant an

To learn more about horticulture therapy, connect with a local psychiatrist or counselor.


Inspired by



• • • • •

1 French baguette, sliced 4 tbsp olive oil, divided

• • • •

1 lb fresh ricotta cheese Fresh mint leaves, sliced

1 tbsp and 1 tsp salt, divided 1 lb English peas, fresh or frozen

Sea salt, to taste

Freshly ground black pepper, to taste

2 garlic cloves, smashed


1. Preheat oven to 375 F. 2. On a large baking sheet, place baguette slices. Drizzle with 2 tbsp olive oil and sprinkle with 1 tbsp of salt. Bake for about 7 minutes, but do not brown. 3. In a medium pot, add water and 1 tsp salt, then bring to a boil. Add peas and cook for 3 minutes. Drain peas and place them in ice bath. Cool for several minutes before draining. 4. In a medium skillet, heat 2 tbsp olive oil over medium-high heat. Sauté drained peas with garlic until cooked through. The peas should still be firm, not mushy. 5. On a large platter, layer crostini with ricotta, peas, and a few slices of fresh mint. 6. Season each crostini with sea salt and freshly ground black pepper. 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



National Take a Chance Day


Get Rid of Bugs in Your Home With These Hacks

Meet Ranya, Our New PT


Your Garden Can Help You Heal! Crostini With Ricotta, Peas, and Mint


Easter Events to Add to Your Calendar

Easter is this month! Whether you celebrate or not, there are many fun spring events around town to enjoy with friends and family! Here are some must-do activities to add to your April calendar! GET IN THE EASTER SPIRIT! JOIN IN THE EASTER FUN WITH THESE HOLIDAY ACTIVITIES!

on an Easter brunch, and participate in an Easter egg hunt. If you have kids, they are sure to have a magical time!



Easter Sunday is sure to be grand at Cottonwood Park’s Easter Egg Hunt. Don’t miss out on this free event at Cottonwood Park in Chula Vista at 2 p.m. Sunday, April 17. There will be music to enjoy, face painting, egg spoon races, arts and crafts, pictures with the Easter Bunny, and more!

On Sunday, April 17, from 11 a.m.–1 p.m., the San Diego Zoo will be hosting a delicious brunch buffet to celebrate the Easter holiday! The event will be held outdoors in the Zoofari Party Area. Go visit with the animals, grab a bite (or more) to eat, and then visit some more with the animals!



On Thursday, April 14, don’t miss the opportunity to meet the Easter Bunny at the MCAS Miramar Station Library. Stop by between 4 and 5 p.m. to do an Easter craft, get a photo and a treat with the Easter Bunny, and even check out a book or two!

At the Hilton San Diego Bayfront, from Monday, April 11, through Sunday, April 17, enjoy an entire week of Easter fun! Children can meet the Easter Bunny and get photos with him, engage in Easter crafts, watch movies, fill up 4

Have You Heard? Movement Is Medicine April Is Move More Month Benefits of exercise and physical activity

• Exercise helps control weight. Exercise can help prevent excess weight gain or help maintain weight loss. According to the Arthritis Foundation, for every pound you lose, you reduce the pressure on your knees by 4 pounds. • Exercise combats health conditions and diseases Regular exercise helps prevent or manage many health problems and concerns, including:

• Exercise boosts energy Regular physical activity can improve your muscle strength, boost your endurance, and deliver oxygen and nutrients to your tissues. This helps your cardiovascular system work more efficiently, providing you with more energy. • Exercise promotes better sleep Struggling to snooze? Regular physical activity can help you fall asleep faster, get better sleep, and deepen your sleep Remember to check with your doctor before starting a new exercise program, especially if you have any concerns about your fitness, haven’t exercised for a long time, or have chronic health problems, such as heart disease, diabetes or arthritis.

1. Stroke 2. Metabolic syndrome 3. High blood pressure 4. Type 2 diabetes 5. Depression

6. Anxiety 7. Many types of cancer 8. Arthritis 9. Falls

• Exercise improves mood Physical activity stimulates various brain chemicals that may leave you feeling happier, more relaxed, less anxious, and more confident.

Need help getting started due to injury or pain? Physical Therapy can help. Call us today. CONTINUED ON BACK ...

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Ways to fit more movement into your day ... CONTINUED FROM FRONT • Park farther from the front entrance

and get more steps for the day. • Drink more water to increase bathroom breaks. • When possible, take the stairs instead of the elevator. • Stand or walk when taking phone calls. • Try a standing desk. • Take a 5-minute walk (or longer) on your lunch break. • Stretch when watching TV • Move more when you cook, turn up the tunes and dance a little.

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