M3 PT - September 2019

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 / SEPTEMBER 2019

M3 AND ME

Becoming the office manager and marketing director of a physical therapy clinic isn’t exactly something I saw coming. Back in the Philippines, I worked my way up from public relations to writing and reporting for television. I thought my future would stay squarely in the media industry, but life can surprise you in some pretty wonderful ways. After coming to the U.S., I needed to start from scratch. Having so many possible paths in front of me, I realized I should sit down and figure out what I really wanted from a career. Continuing to use the communication skills I picked up from my time in the media was a must, but I needed to find work I felt passionate about. With this in mind, medical industries were at the top of my list, and I put my talents toward helping those who help others. I’ve been a member of the M3 team for almost a year now, and it has been a deeply meaningful experience. There’s this sense of urgency when you work in a clinic — it’s not for the faint of heart. The people who come to us are not your typical customers; these are people in pain who need help fast. Thankfully, I get to match these people to an amazing group of professionals who can get them on the path to recovery. FINDING M3 KRISH ZULUETA’S JOURNEY TO OUR TEAM The people I get to work with every day and their unrelenting compassion inspire me to become a better version of myself. There is a genuine spirit of cooperation at the clinic. It’s amazing to have shared purpose revolving around helping others. Getting to be around and learning from such dedicated people has been a great opportunity, and I am proud to be a part of this team. They’re practically family. Outside the office, I try to make new, amazing memories every chance I get. I’ve always loved the outdoors, and the U.S. has only increased that love — it’s a massively stunning country, and I’m grateful to be here. Los Angeles feels like home. The weather is almost

always perfect, and the beach, the mountains, and the desert are just a short trail distance away. Plus, the city is a treasure trove of food and culture. These days, I enjoy biking and hiking, and I’m learning how to ski. Of course, I can’t be out in nature all the time. I’ve come to appreciate staying at home with my husband for some quality rest and relaxation, too. For me, this usually means binge-watching documentaries, enjoying Hayao Miyazaki movies, listening to podcasts, playing music, or editing videos. Things have become a little

crazier at home, though, thanks to our newly adopted kitten. I swear it’s possessed by some mischievous demonic entity, but we’re getting used to the craziness — or maybe we’re under our little cat’s spell. Time flies swiftly. And if you think about it, we don’t have much time. The older I get, the more I realize how important it is to show appreciation to the people we care about. If you’re not good with words, show them instead. Action speaks louder than words. There are times when I seem guarded and unavailable, but I crave meaningful connection. I’m always looking for that someone who can catch my attention with their interesting genuine personality. I value deep connection, and it’s always such a privilege to get to know

and learn about another person — their stories, beliefs, struggles, and aspirations. At the end of the day, what matters is how you made the other person feel. Life is too short for important things to be left undone. Either way, my time at M3 and in LA as a whole has certainly been magical! I can’t wait to see what surprises the next year brings.

–Krish Zulueta

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JUST ONE MORE BITE HOW THE CLEAN PLATE PHENOMENON MAY BE KILLING YOUR DIET

As you celebrate your last backyard barbecue, consider this: If someone puts three helpings of potato salad on your plate, would you feel pressured to finish it? According to nutrition experts, this pressure to finish your plate is making people indulge a little too much. Dubbed the “clean plate phenomenon,” this overindulgence is troubling. Researchers have discovered that people feel pressured to clean their plates even when they feel satisfied or full. Even people who don’t fill their plates all the way often reach for that last piece or second helping because “one more bite won’t hurt.” Experts speculate that this compulsion could have stemmed from habits passed down from World War II, when rationing food was required for most, or from a fear of wasting food. Most people have, at some point, heard an adult say to a child, “Eat up; there are starving children in the world.”

were served individual plates with any number of cookies piled on top. They were instructed to eat three cookies, and afterward, researchers asked each of them if they wanted more. Those who had only one or two cookies left on their plates were more likely to indulge in a fourth or fifth cookie, while those who had no cookies left or had too many cookies left said they were full. Despite what you think about your own diet, this isn’t a problem sequestered to certain parties. Studies have found that plates and portion sizes in the U.S. have increased by about 20% since the 1970s. The same psychology that propelled humans to eat just a little bit more to survive is now contributing to serious overeating and a staggering calorie intake. There are a few simple tricks you can use to break this habit. Use smaller plates or measure out your food portions so you can clean your plate without guilt. You can also get into the habit of leaving a few bites on your plate to retrain your brain that it’s okay to not finish your food. (You can use your leftover food for compost or save it for later!) With a little effort and intention, you can break free of the pressure to clean your plate.

But all those “one more bites” add up. Researchers from Vanderbilt University conducted a study in which participants

STICKING TO THE PLAN TIPS ON HOME EXERCISES

KEEP A DIARY One of the best ways to stick to these vital exercises is to record every time you do them. Plenty of great workout apps out there can help you track the time you spend healing yourself, but old-fashioned pen and paper works, too! Not only does this help you remember to keep up with your routines, but it also shows your therapist your progress. A record of your exercises can help us identify what’s working for you and better plan the next steps of your treatment.

SHARE YOUR STRUGGLES If you still have problems keeping up with your exercises, let us know. If they are too painful, we can find alternative or downscaled movements that fit your needs. If you are disinclined to exercise or don’t feel you have the right environment to do your stretches, we can work with you to overcome these challenges. We aren’t here to shame you for not doing your homework; we want to help you find the strength within yourself to move and feel better.

A great physical therapy team can set you on the road to recovery, but it’s still your path to walk. Most of the ailments we treat here at M3, including back pain and balance issues, require more than a visit to the clinic. To really recover, you need to keep up with stretches and/or exercises at home. Here are some ways you can stick to this important part of your treatment. FIND THE TIME We live busy lives, and sometimes it can seem impossible to set aside work or family time to do your exercises. But the truth is most routines are only 10 minutes a day and require minimal space. With a little creativity, this important part of your well-being can fit seamlessly into your other activities. Try doing your stretches during your lunch break, or get the kids to help count your reps as you exercise at home.

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CONCUSSION CARE TREATING THIS SERIOUS SPORT INJURY

TREAT THE SYMPTOMS Unfortunately, there is no fast fix for concussions. Patients can’t really do much more than ice any bruises, rest, and wait it out. That said, you can take steps to minimize symptoms, such as use mild painkillers like acetaminophen (Tylenol) to dull headaches. Physical therapy can also help concussed individuals regain their balance and keep their muscles from atrophying during this extended period of rest. CARE FOR YOURSELF, TOO Having a child with a concussion can be one of the most challenging things for a parent or guardian. The constant aches, confusion, and lack of mobility often frustrates concussed people, making them irritable even when you’re doing all you can to help them. On top of this, the injury can cause severe mood swings, to the point you may feel your child has completely swapped personalities. Know that it’s okay to feel tired, and even frustrated, by this situation. Enlisting help in your care so you can take time to decompress is just as important as being there for your child. You don’t have to face this alone.

School’s back in session, and with it: school sports. If you have a student athlete, chances are you’re both excited and worried. Playing a sport like football or soccer can be an amazing opportunity for a student, but the sports aren’t without risks. Concussions are still painfully common, making up an estimated 15% of all high school sports injuries. You need to be prepared to care for your young sports star if they sustain this serious brain injury. KNOW WHAT TO LOOK FOR Concussions can be difficult to spot initially. In fact, many concussed individuals are unable to remember the event that gave them the concussion, meaning you may not even be aware they’d hit their head. In general, if your child acts dazed, complains about frequent headaches, loses consciousness, and/or has unusual mood swings, you should take them to see a medical professional.

TAKE A BREAK

BASIL BERRY SORBET

INGREDIENTS

• 1 cup sugar • 1 cup fresh basil leaves • 6 cups frozen mixed berries • 3/4 cup fresh lemon juice

DIRECTIONS

1. In a saucepan over high heat, combine sugar with 1 cup of water, stirring occasionally until sugar dissolves, creating a syrup-like consistency. 2. Remove syrup from heat, add basil, cover, and let stand for 15 minutes. Strain syrup into bowl and refrigerate until cold. 3. In a blender, combine syrup with frozen berries and lemon juice. Purée until smooth. 4. Transfer to a square baking pan, cover in plastic wrap, and freeze until set, about 2 hours. 5. Scoop and serve.

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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

Meet Krish Zulueta!

The Clean Plate Conundrum

Make Home Exercise Easy

When Your Child Is Concussed

Basil Berry Sorbet

An Excursion in the Pennine Alps

FORMERLY KNOWN AS WILSHIRE LINDEN PHYSICAL THERAPY — SAME TEAM, NEW NAME!

TOUR MONTE ROSA AN ALPINE EXCURSION Unless you’re traveling with an experienced

Nestled between Italy and Switzerland, Monte Rosa is the second highest peak in the Alps, making it one of the best views in either country and one of the more physically demanding ascents in the mountain range. In the late summer and early fall, tourists and locals alike tour Monte Rosa to pay their respects to the peak and to be challenged by the cross-country trek over the mountain. The full tour of the mountain is a nine-day journey that starts in Switzerland and crosses quickly over into Italy, winding its way through both countries before eventually returning trekkers to their starting point. The out-and-back

mountaineer, a guide is recommended for touring Monte Rosa, even if you only plan to traverse a small section of the mountain. Weather can vary greatly and change quickly in this region, so you never know when you’ll encounter ice or snow, which can lower your visibility. Toward the top of the peak, you’ll even have an opportunity to cross a sprawling glacier, and having a guide will ensure you have the necessary equipment for a safe trip.

path is the most popular route, though there are other ways to approach it. However you go, you’ll encounter massive glaciers, rigorous 1,000-meter ascents and descents, and breathtaking views that are sure to make this journey memorable. For accommodations, opt for charming mountain huts to immerse yourself in the true Alpine experience. You can book them in advance to guarantee your bunk and a dinner of spaetzle or lasagna, depending on which country you’re in that night.

On top of the spectacular views, you can expect a beautiful blend of cultures and an experience unlike any other on your tour of Monte Rosa. Plus, you may even get to see a few Swiss cows or mountain goats along the way!