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SPRING INTO ACTION Embrace the Season of Renewal and Fresh Beginnings
Ah, spring! There’s something magical about the season that inspires a fresh start. It’s the best time to shake off the winter dust and welcome longer days, blooming flowers, and warmer breezes. For me, spring is more than just a change in the weather — it’s a mental reset and a physical refresh. Let’s face it — life gets cluttered. Between the hustle and bustle of the holidays and the seemingly endless demands of day-to-day life, things pile up. Spring cleaning isn’t only about scrubbing floors or emptying the junk drawer (though those are satisfying, too). It’s a way to clear the physical clutter, which always seems to clear my mind. For me, it starts with tackling the closets. Growing up in New Hampshire, my routine was boxing winter clothes and switching to a spring and summer wardrobe. Of course, if you jumped the gun, you’d inevitably face a surprise April snowstorm, but that was all part of it! Now, in San Diego, it feels like discovering a new gift whenever I stumble across something I had packed away and forgotten about! Spring in New Hampshire was a little different than the spring we know here. It seemed like the world transformed overnight. One day, the trees were bare, and their branches looked more like sticks than leaves. Then, out of nowhere, the leaves would appear. Driving down the road during these days felt like driving through a green tunnel along the rural roads. It was like the entire world decided to wake up from its long winter nap at the same time. As you know, seasonal change isn’t as dramatic in San Diego. But it’s still refreshing to see flowers bloom and the days grow longer. In my neighborhood, there’s a field that, each spring, becomes a maze of
six-foot-tall wildflowers. I’m unsure if they’re intentionally planted or just a gift from nature, but either way, walking past them always makes me smile.
Spring is also an opportunity to take a fresh perspective on life. Starting fresh doesn’t have to mean making drastic changes. Sometimes, it’s about letting go of preconceived notions, releasing old grievances, and moving forward with a clear mind. It’s the perfect time to revisit goals, make plans, and approach challenges with a positive mindset. As a kid, spring only meant one thing: summer vacation was just around the corner. That anticipation was enough to make every sunny day feel like a gift. Spring also brought baseball games and outdoor adventures. While the fresh fruits and veggies of summer weren’t ready yet, the longer days gave us plenty of time to play outside and soak up the sun. Even as adults, spring motivates us to get outside and embrace the world around us. Whether it’s taking a walk, starting a new fitness routine, or just sitting in the sunshine, there’s something uplifting about this time of year.
REFERRALS WELCOME! A referral is the greatest compliment you could ever give us. If you know someone in need of our expert services, we welcome the opportunity to help! Feel free to pass along this newsletter, or have them give us a call at (858) 675-1133. We greatly appreciate it!
So, here’s to spring — may it inspire us all to refresh, reset, and embrace the beauty of a new beginning.
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Perk up, coffee lovers. We’re about to spill the beans on how the beloved brew can be a friend and foe to our mental health. Caffeine can lift our spirits, energize us, sharpen our focus, and even counteract the effects of depression. But this popular stimulant can also lead to jitters, anxiety, and withdrawal symptoms if we sip too much. Grab a cup of Joe, and let’s explore the perks and pitfalls of this flavorful fuel. Buzz Behind the Boost Studies have found that moderate doses of caffeine can have perks. This naturally occurring stimulant can help with weight loss, alertness, brain function, memory, and physical performance. Caffeine can also guard against certain types of cancer, strokes, and Alzheimer’s disease. There’s even proof that coffee can reduce depression, thanks to the other acids in the drink that reduce inflamed nerve cells in the brains of people with depression. BREW-TALLY HONEST THE PERKS AND PITFALLS OF CAFFEINE
Buzz Kill Caffeine can be a needed pick-me-up, but it can also feed the grind that keeps you up at night or gives you anxiety. Tea and coffee can interfere with essential neurotransmitters like dopamine. This disruption can lead to a lack of motivation, irritability, and restlessness. Drinking too much of these fine brews can make you nervous, impact your sleep, and cause your body to go into flight or fight mode. For people who are already suffering from depression, the drink can cause your symptoms to worsen.
“I was referred to North County Water & Sports Therapy Center for physical therapy after a total knee replacement. From the first visit, I knew I was in good hands. Lou, Eric, and the team provided a positive treatment program that gave me confidence I could return to normal activities. I was encouraged and challenged at each visit. “At the end of treatment, Lou gave me an excellent at-home exercise program to continue to improve my strength and range of motion. I have experienced a lot of physical therapy in my life. My experience at NCWSTC was the very best!“ So, as you drink your morning java, just remember to find the balance with the beans. Caffeine can be the ultimate mood booster, but too much will make you feel wired instead of wonderful! In The Spotlight
—David Clark
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An Actress’s Guide to Better Living Rebel Health
From the pandemic to political woes, 2020 was challenging for people worldwide. Australian actress Rebel Wilson — known for her size and skills on screen — decided to use that time to improve her life. Calling 2020 her “Year of Health,” she challenged herself to lose weight in safe and sustainable ways. Thanks to her discipline, she eventually shed 75 pounds and now stands as an example of what can be accomplished through perseverance. How did she do it? Read on. Nurturing With Nature’s Medicine In the words of Greek philosopher Hippocrates, “Walking is nature’s best medicine!” Wilson embraced this mindset by getting off the couch and on her feet, making walking the core of her newfound exercise regimen. “Sometimes, the simplest thing, like getting out and walking for an hour a day, is the kindest thing to your body, and your body will respond to that,” she explains in an episode of the Apple Fitness+ series “Time to Walk.” “An Austrian doctor said, ‘Rebel, the best way for you to lose unwanted
body fat is just by simply walking. It doesn’t have to be high intensity or uphill … just simply walking an hour a day.’”
Stepping Up at the Opera Performing repetitions on stairs is a great way to strengthen your cardiovascular system. Wilson took this fact to the extreme — by the time her exercise routine progressed, she could do 25 laps on the steps of the world-renowned Sydney Opera House! While not everyone has an opera house at their disposal, almost anyone can strengthen their calves, glutes, abs, and quads by doing stair reps at home. Soaring With Proper Sleep Although Wilson’s fitness plan ranged from simple to complex, she’d likely agree that any successful health goal begins with a good night’s sleep. Studies have shown that consistently getting fewer than six hours of shut-eye can lead to an increased risk of obesity and a slower metabolism. If you want to conquer your weight, your bed is the best place to start!
BRAIN BREAK!
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INGREDIENTS •
Veggies and Tofu: •
3 tbsp olive oil
• • • • • • •
1 lemon, juiced (about 3 tbsp) 4 cloves garlic, minced 1 1/2 tbsp dried oregano
1 block extra-firm tofu, drained and diced
• • • • • •
1 medium zucchini, sliced
1 bell pepper (any color), sliced 1 medium red onion, sliced 1 pint cherry or grape tomatoes 1/2 cup pitted kalamata olives 1/4 cup vegan feta, crumbled
1 tbsp dried basil
1 tbsp Dijon mustard
1 1/2 tsp salt
1 1/2 tsp black pepper
DIRECTIONS 1. Preheat oven to 400 F. In a small bowl, combine all seasoning ingredients, stir, and set aside. 2. Spread tofu, zucchini, pepper, onion, and tomatoes on a large, rimmed baking sheet. Drizzle seasoning over top and mix with your hands until everything is well coated. 3. Bake for 35–40 minutes, stirring halfway through, until everything is golden brown. Remove from the oven, then sprinkle with olives and vegan feta. 4. Serve with cooked rice, warm pita bread, vegan tzatziki, hummus, or chopped parsley.
EASY OUT
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Inspired by ItDoesntTasteLikeChicken.com
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Monday—Thursday 7 a.m. to 7 p.m. Friday 7 a.m. to 6 p.m. (858) 675-1133 www.waterpt.com
15373 Innovation Dr. #175 San Diego, CA 92128
INSIDE THIS ISSUE
1 Spring Inspires Growth and Gratitude 2 Is Your Coffee a Friend or Foe? In The Spotlight 3 Sensible Steps to Shed Pounds Vegan Greek Sheet Pan Dinner 4 Add These Fun Spring Events to Your Calendar
Season of Fun EXCITING EVENTS HAPPENING NEAR YOU
Little Italy’s Mercado Farmers’ Market This spring, spend a Saturday morning exploring Little Italy’s Mercato Farmers’ Market. Browse fresh produce, artisan goods, and gourmet treats while enjoying live music and the fun neighborhood vibe. If you love food, this one’s for you! CRSSD Spring Festival On March 1–2, enjoy this electronic music festival at downtown San Diego’s Waterfront Park. It will feature top DJs and artists, craft cocktails, and gourmet food vendors. Plus, the waterfront views make for an unforgettable experience. Flower Fields at Carlsbad Ranch Get Ready! On March 1, the Flower Fields at Carlsbad Ranch opens back up! You can stroll through the budding fields, take photos, and even go for tractor rides. It’s a great way to get outdoors this Spring!
Spring is near! That means it’s the perfect time to get outdoors and have fun! Luckily, San Diego has a lot to offer. Whether you’re into cultural festivals, scenic hikes, or live music, there’s something exciting happening right in your backyard. Here are five of the best events and experiences to check out in the coming months! Cherry Blossom Festival Head to Balboa Park’s Japanese Friendship Garden on March 13–16 for the annual Cherry Blossom Festival. Stroll through beautiful gardens filled with blooming cherry blossoms while you enjoy cultural performances, traditional food vendors, and family-friendly activities. It’s a perfect way to welcome spring. San Diego Festival of Science and Engineering On March 1, this annual event is back! Get ready for interactive exhibits, hands-on STEM activities, and live demonstrations for all ages. The main Expo Day takes place at Petco Park and is a must- visit for curious minds of all ages!
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LET’S TALK POSTNATAL PILATES
THE BENEFITS OF POST-NATAL PILATES Strengthen Your Pelvic and Core Muscles
Pilates target the pelvic and core muscles without heavy weights or ballistic movements through specific, progressive exercises and coordinated breathing. They are ideal for recovery and building a strong foundation so moms can return to higher levels of sports and activity. Improve Diastasis Recti Pilates work on the “inner core,” including activation of the transverse abdominus and pelvic floor muscles beneath, easing healing and closing the space. Improve Posture Pilates targets and facilitates postural muscles, paying close attention to the alignment and form of the head, spine, and limbs. Reduce Back Pain and Reduce Tenderness Back pain is a common complaint after childbirth due to ligamentous laxity, poor posture, and overstretched abdominal muscles. Pilates improves muscle strength and posture, allowing you to care for your baby with less discomfort. Improve Well-Being and Confidence Gain the energy and strength to confidently take care of your baby with reduced stress and overall well-being. Pilates focuses on the deep stabilizing muscles that help restore pelvic floor control, reduce diastasis recti, promote core stability, and improve posture. It can also reduce back, neck, and shoulder pain associated with ligamentous laxity due to childbirth and breastfeeding.
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Introducing Pilates for New Moms Instructors: Dr. Beth Scalone, Doctor of Physical Therapy and Certified Pilates Instructor. Dr. Laura Steindorf, Doctor of Physical Therapy, Pelvic Floor Specialist, and new mom. CALL FOR MORE INFORMATION AT 858-675-1133 Classes every Wednesday: Small groups with individual attention, only $10 per class.
Don’t wait until they start running, boost energy and strength now! Join our Pilates classes designed specifically for new moms.
DEMONSTRATE TO YOUR CHILDREN THE SIGNIFICANCE OF PHYSICAL ACTIVITY AND WELLNESS. MAKE YOUR HEALTH A TOP PRIORITY.
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