G3PhysicalTherapy May2017

MAY 2017


(760) 205-1500 | www.g3.life

THE GRAY INSTITUTE Helping G3 Physical Therapy Gather, Give, and Grow From Day One

As part of keeping our clinical knowledge current, every year, Sandra and I take continuing education courses, often from our mentor, Gary Gray at the Gray Institute. These continuing education courses have been more than a requirement for us, though. Over the years, the courses we’ve taken through the Gray Institute have shaped G3 Physical Therapy into the clinic it is today. Sandra and I were first introduced to Gary at a physical therapy seminar, shortly after completing our doctorate degrees at the University of Southern California. His approach to treating injuries and healing the body, Applied Functional Science (AFS), and the methodology that goes with it spoke to us so profoundly that we have taken every class he has offered. Outside of the virtual classroom, our shared values have also led to a strong friendship with Gary — he even acted as the officiant at our wedding! Unlike traditional physical therapy, Gary’s AFS methods take a more global approach to the body. Where traditional therapy focuses exclusively on your injured body part — say, your lower back — AFS strategies and techniques address the underlying causes of the injury, in addition to the actual injury. It also strengthens your body overall to prevent future injury. For instance, if your lower back is injured, we work on your hips and your ankles to strengthen your whole body, instead of focusing solely on your lower back. Sometimes, we’ll have patients say, “But I came in for my lower back; why are you focusing on my hips and ankles?” That’s where we focus on patient education. In this case, your ankle bones are connected to your shin bones, which are connected to the thigh, which are connected to the hip and lower back. Everything in the body is connected, with one area affecting another. At the clinic, we don’t want to put a Band-Aid on your injured body part and send you home. We want to mobilize and strengthen your whole body and core, so you are supported and can stay injury-free for years to come. The focus on patient success, rather than patient weaknesses, has been one of the biggest takeaways for Sandra and I. Normally, physical therapists look for a weakness or biomechanical failure when treating patients. In a traditional physical therapist’s office, you’d come in unable

to raise your right arm over your head, and they’d focus solely on that. At G3, we focus on what you can successfully do. If you can’t reach your right arm over your head, but you can reach across your body, we’ll have you reach across your body in various ways, while making small tweaks to your exercises along the way, until you can ultimately reach overhead. Because strengthening one plane of motion will always carry over to another plane of motion, focusing on moving your right arm across your body will lead to improvement in your original struggle: raising your right arm over your head. The second aspect of the Gray Institute is focused on serving you, rather than simply treating you. Instead of seeing you as another patient to take through the physical therapy process, we strive to serve your body, mind, and spirit, which is what our three G’s — Gather, Give, and Grow — are all about. These three G’s guide and shape the environment of our entire clinic, from our physical therapy practices to how we treat you, our staff, and ourselves. Sandra and I owe much of G3’s guiding principles to our friend and long-time instructor, Gary Gray. From inventing the treatment tools that we use at G3 to the quality physical therapy courses that we take from him every year, we can’t thank Gary enough for his friendship and his profound influence on our clinic.

– Mike Va n Gilder


(760) 205-1500

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Summertime means family vacations, and few places offer as much family fun as your classic amusement park. When it comes to amusement parks, a few big names come to mind, but many of us would rather avoid the high prices and long lines found at the home of a certain mouse. Luckily, there are countless amusement parks all across this great nation! Consider some of these for your family’s vacation destination: CEDAR POINT, SANDUSKY, OHIO Found on every thrill-seeker’s to-do list, Cedar Point has been dubbed the “roller coaster capital of the world.” Cedar Point is home to 17 current and former world record-holding roller coasters, including the Valravn, the world’s tallest, fastest, and longest dive coaster. Even if roller coasters aren’t your thing, guests can enjoy other thrill rides, family rides, attractions, and several kid sections throughout the park. KNOEBELS, ELYSBURG, PENNSYLVANIA Knoebels is the park for families on a budget, offering free parking and admittance — guests just pay for any food or rides they enjoy during their stay. While everyone else is busy scrambling for the “latest and greatest,” Knoebels prides itself on nostalgia, with bumper cars, wooden coasters, and a classic carousel among an array of other attractions. SCHLITTERBAHN WATER PARK, NEW BRAUNFELS, TEXAS In the heat of summer, sometimes we just want to take a swim. Schlitterbahn Water Park in New Braunfels, Texas, is the answer! Acupuncture is a 2,000-year-old Chinese medicine that originated in northwest China. All traditional Chinese medicines are based on an ancient philosophy that the body is made up of two opposing forces: yin and yang. When these forces are in balance, the body is healthy. Energy, called “qi,” flows along specific pathways, called meridians, throughout the body. If the flow of energy gets blocked, like water behind a dam, the disruption can lead to pain, lack of function, or illness. Acupuncture removes these blockages and improves the body’s functions by stimulating specific points on the body, commonly referred to as acupoints. The most common method used to stimulate acupoints involves inserting fine, sterile needles into the skin. Other forms of acupoint stimulation involve manual massage, heat therapy, cupping, and the application of topical herbal medicines. When you come into G3 Physical Therapy for an acupuncture treatment, we’ll ask you about your health history and perform other physical examinations, depending on your individual health needs. Then, our

Amusement Today’s “Best Water Park” for 15 years, Schlitterbahn encompasses 65 acres of amazing fun. Along with the classic waterslides, wave pools, and floating rivers, guest can also spend a long day surfing, enjoying refreshments in a heated pool, and riding an uphill water coaster. KNOTT’S BERRY FARM, BUENA PARK, CALIFORNIA Don’t let its age fool you — one of America’s oldest amusement parks has no problem keeping up with the expectations of today’s guests. Packed full of thrill rides and roller coasters, family rides and 4-D experiences, live entertainment, a full ghost town, and some of the best dining you’ll find at any amusement park, Knott’s Berry Farm knows how to have fun. You can even grab a jar of famous Knott’s jam before you head out! If you’re ready for roller coasters, one-of-a-kind attractions, delicious food, or are just looking to create new memories with your family, you really can’t go wrong with an amusement park. Just hold tight and have fun!


acupuncturist will recommend a proper treatment plan to address your particular condition.

Acupuncture is a successful way to treat a multitude of conditions, including headaches, frozen shoulder, low back pain, TMJ syndrome, numbness and tingling in limbs, acid reflux, sinus infections, allergies, rheumatoid arthritis, stress, hypertension, anxiety, and PTSD. Acupuncture can also be a helpful addition to addiction therapy and smoking cessation. For your acupuncture treatment, you’ll lay comfortably on a treatment table while we insert sterile, thin needles into various acupoints on your body. Most people feel minimal to no discomfort as the needles are gently placed. After 15 to 30 minutes, the needles are removed. Most people feel relaxed during and after treatment. Acupuncture therapy is great for treating common ailments, like headaches, or the symptoms of more serious disorders, like Parkinson’s disease. If you have any questions about acupuncture or would like to set up an appointment with our acupuncturist, call (760) 205-1500 today!



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People with naturally fast metabolisms often struggle with gaining muscle. Their bodies use calories so efficiently that fueling muscle growth becomes challenging. Here are tips to overcome this challenge: CONSUME MORE CALORIES You can have the best workout regimen in the world, but if you don’t eat enough, you won’t gain muscle. To calculate the number of calories your body expends, multiply your current weight by 18. Gradually increase this number every two weeks by consuming your current weight multiplied by 20 — then, your current weight by 22. Evaluate the effectiveness of each incremental increase and increase your caloric intake in a similar manner until you are gaining weight. EAT HIGH-QUALITY FOODS Eat calorie-dense foods such as whole grains, nuts, dehydrated fruits, and nut butters. Incorporating these foods into your diet is easier than simply eating more food. Try to avoid foods that are low in nutrients. These don’t support muscle growth. Getting enough protein and complex carbohydrates is key. Try incorporating more lean beef, chicken, cottage cheese, eggs, fish, oatmeal, whole grains, and healthy fats into your diet.

FOCUS ON HEAVY COMPOUND LIFTS According to bodybuilding.com, lower reps with heavier weight are most effective. Compound movements like barbell squats force you to challenge multiple muscle groups simultaneously. This stimulates a number of muscle fibers to respond by adding mass. Weightlifting every other day will allow stubborn muscles to recover between heavy workouts. ENGAGE IN CARDIOVASCULAR EXERCISE Exercises like jogging and swimming strengthen your cardiovascular system, which is important even if you are trying to put on muscle. While it shouldn’t be a main focus, it’s important not to cut out cardiovascular exercise completely because cardiovascular exercise delivers nutrients to your muscles.




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1 tablespoon olive oil

2 (15-ounce) cans no-salt- added chickpeas, rinsed and drained 3 tablespoons ketchup Salt and pepper, to taste Chopped cilantro (optional) Lemon wedges (optional)

1 large yellow onion, diced 3 garlic cloves, minced 1 (3-inch) cinnamon stick Pinch of ground cloves

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1. In a large straight-sided skillet, heat oil over medium-high heat. 2. Add onion and cook, stirring occasionally, until dark brown around edges, for about 6 minutes. 3. Add garlic, curry, cinnamon, and cloves and cook, stirring, until fragrant, for 30 seconds. 4. Add chickpeas, ketchup, 1 teaspoon salt, 1/4 teaspoon pepper, and 2 cups water. Bring to a boil; reduce to a simmer, cover, and cook for 20 minutes. 5. Uncover and increase heat to medium-high; cook until sauce is slightly reduced, for 5 minutes. 6. Serve with chopped cilantro and lemon wedges, if desired.

Recipe inspired by MarthaStewart.com.

(760) 205-1500 3

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Phone: (760) 205-1500 Fax: (760) 994-4641


Monday–Friday 7 a.m. to 7 p.m. www.g3.life

227 N. El Camino Real, Suite 100 Encinitas, CA 92024


The Gray Institute page 1

America’s Best Amusement Parks Ancient Acupuncture page 2

Beat Your Fast Metabolism Easiest Chickpea Curry page 3

The Great Inca Citadel page 4


Visit Machu Picchu This May

Before Columbus landed on what he thought was India in 1492, and before Pizarro later wiped them out, the Incas controlled the largest empire on the North American continent — and maybe the biggest in the entire world. The religiously and culturally diverse civilization spanned a huge portion of western South America, comparable to the most robust territories of Eurasia. Nowadays, not much remains of the Inca Empire, save for some ruins and the otherworldly constructions of Machu Picchu. The Inca citadel, probably built as an estate for the Inca Emperor Pachacuti, still stands after over 500 years, and the blocks of polished stone overlook intense, vertigo-inducing views, considered by some to be among the most beautiful in the world. If you’re thinking of visiting the enormous agricultural terraces and fantastic stone constructions of Machu Picchu, it’s best to go in May, right as the rainy season ends. That way, you won’t have to deal with the battering rain that could potentially muddy the experience of such a historical location. Fly into Cusco, then immediately take the train to Machu Picchu Pueblo, colloquially known as Aguas Calientes. It’s a scenic 3.5-hour trip running along the Urubamba River, through the fabled hills of the Inca, with

breathtaking canyon walls rising above on either side. Spend a night or two in the town getting acclimated to the 6,700-foot elevation, then head to Machu Picchu for some exploring before you return to Cusco. This way, you’ll be able to minimize the unpleasant — and sometimes dangerous — effects of altitude sickness that such heights can bring. You might find yourself dizzy from more than the altitude, though. The views are world-class, and the feeling of being in such an ancient place imbued with cultural importance is electrifying.



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