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Focus Physical Therapy Bi-Monthly
DECEMBER/JANUARY 2023
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Can I Crush the Competition? When our kids were in junior high, they banned my wife and I from chaperoning their class camping trip. Can you believe that? For some reason, they got it into their heads that we’d embarrass them. As much as it pained us to skip a weekend of hiking and mountain biking, we respected the kids’ wishes — and our patience paid off! Laura and I were tempted to play chess, Yahtzee!, and Rummikub at a nearby picnic table, but we fell into bed exhausted each night instead! I love playing board games, card games, and other Wish Me Luck This Holiday Season!
tabletop games on camping trips. It’s actually something of a family tradition. When Laura and I packed for this trip, there was no doubt we’d squeeze a few game boxes into our trunk. The family game nights started when Kaden and Macy were little. Back then, UNO! and Chutes and Ladders were their favorites. As they got older, we progressed through Monopoly and Clue, then added Yahtzee! and Rummikub to the mix. When “The Queen’s Gambit” came out on Netflix in 2020, Laura and I even picked up chess. I manage to beat her most of the time, but Kaden can out-strategize both of us. Laura really shines in Rummikub — she’s great at picking out number and color combinations. Over the years, we’ve made dozens of great memories huddled around board games with campfires burning in the background. We’ve dragged games to the Carlsbad and
This month, years after the original conversion, we got a chance to go on that camping trip. It turns out Kaden and Macy aren’t the only tweens who’d rather camp without parental supervision. Our friends have two kids (one in seventh grade and one in eighth) who also banned them from the big trip. So, we agreed to be their eyes and ears for the weekend in Zion National Park. The trip was a whirlwind. We piled a bunch of middle schoolers into our van for the seven-hour drive to Zion. When we arrived, we immediately hiked the Angels Landing rock formation with our group of 19 kids. Afterward, Laura and I and helped the crew set up camp, and the next day we splashed through The Narrows — a scenic gorge with the Virgin River running through its bottom. The water was only 49 degrees, and many of the kids shivered in socks and tennis shoes. We build a fire to dry them out after the hike, then made dinner and told stories.
San Alejo beaches, the woods of Yosemite National Park, and the canyons of Zion more times than I can count. The competition never gets old. I love stimulating my brain with a new challenge and breaking out of my usual pattern of thinking. Laura and the kids do, too, and we all play to win. I used to bring in a lot of victories, but it’s getting harder and harder to beat Kaden and Macy every year. The older they get, the savvier their strategies become! I’m not sure exactly what our plans for Christmas are this year, but board games will definitely feature in them regardless of where we celebrate. With that in mind, I hope you’ll do me a favor before the holidays. Wish me luck!
“I used to bring in a lot of victories, but it’s getting harder and harder to beat Kaden and Macy every year. The older they get, the savvier their strategies become!”
Happy holidays from my family to yours,
–Julian Manrique
Focus Physical Therapy • Call 949.709.8770 • 1
EXPLORING THE DANGERS OF FAD DIETS
normal calorie consumption, the scale is likely to creep back up. There’s a reason baby food is for babies!
When you hear it’s possible to lose 10 pounds in two weeks, it’s surely tempting to at least look into the new diet that your friend or coworker is raving about. Desperate to lose weight, millions of people worldwide fall victim to fad diets to achieve quick weight loss. Unfortunately, many of them are dangerous to your health and may fall short of expectations. Certain fad diets may shed some pounds, but in most cases, the results are temporary and can be harmful to your health. Some of the more well-known fad diets include the Baby Food Diet, the Tapeworm Diet, the Fruitarian Diet, and the Cabbage Soup Diet. These diets drastically restrict calories, cut out major food groups, may lack ample (if any) protein, and are not sustainable. We all want a quick fix regarding waist size, but these diets are not worth risking your body. The Baby Food Diet, which allows you to eat a jar of baby food for a few meals a day, drastically restricts calories. You’ll lose weight, but it will send your body into starvation mode, leading it to conserve calories. More notably, once you wean off this fad diet and return to
Likely one of the most dangerous diets is the Tapeworm Diet, which directs people to consume a pill that grows an actual tapeworm in their stomach, and the parasite consumes the food and nutrients that are ingested. Banned by the FDA, this diet is hopefully no longer used by people! Some other diets, such as the Fruitarian Diet or Cabbage Soup Diet, involve eating foods from only one food group, which takes the necessary balance out of your diet! When you only eat one type of food, you deny your body other nutrients and essential fatty acids present in other foods. Because fad diets are so restrictive and eliminate many different kinds of food, they can leave you feeling weak, tired, and more prone to illness. The bottom line is fairly simple: If the result of fad diet seems too good to be true, it probably is!
The biggest compliment you can give us is referring friends and family. Thank you for all of your referrals, and keep them coming! We love our clients!
SUCCESS STORY “Over the past 30 years, I‘ve had an array of orthopedic problems and have gone to several different therapy clinics in both North and South Orange County. I have been going to Focus Physical Therapy for 6 years and can honestly say they are the best! I have always found the physical therapists and support staff there to be knowledgeable, professional, caring, and devoted to delivering the best and most hands-on approach to physical therapy, utilizing the most up-to-date technology. I appreciate that they always listen to me, take the time to understand my needs, and design an exercise program that functions for my lifestyle and daily activities (like dancing at my niece’s wedding). I recently saw Julian, Olita, Bryant, and Jean for therapy after my second knee replacement in April. I am in my 70s and proud to say that I have my full range of motion and am well on my way to achieving my goal of hiking 3–4 miles a day (with an elevation gain of 150– 200 feet) with no pain. Thank you, Julian, Olita, Bryant, and Jean!”
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Focus Physical Therapy • Call 949.709.8770
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Treat Your Muscles Like You Treat Your Teeth! How to Keep Your Muscles ‘Clean’
calls “toothbrush exercises” for you. It’s smart to complete these several times a day, just as regularly as you brush your teeth. Apart from that daily maintenance, we recommend scheduling an annual musculoskeletal screening with our team. Think of this as a dental cleaning for your whole body. During the screening, we will chat with you about your toothbrush exercises and analyze your strength, flexibility, and posture to make sure your muscles, ligaments, and joints are healthy. If you haven’t visited Focus Physical Therapy yet this year, you’re probably behind on your STH. Check out the flier inside this newsletter to learn how to schedule your 2023 screening today, and spread the word to your friends and family. STH is important for young athletes, retired seniors, and everyone in between!
What is soft tissue hygiene, and why does it matter? Like your teeth and gums, your soft tissues (muscles, ligaments,
joints, etc.) need regular maintenance to keep your body healthy. We call this
maintenance “soft tissue hygiene,” or STH. STH is very important because it can prevent problems like muscle
pain and arthritis, along with serious health conditions like heart disease, diabetes, and even some cancers.
How many times per day do you brush your teeth? Hopefully your answer is two or more. Most of us learn at an early age how important it is to take care of our teeth and gums. Brushing, flossing, and using tools like toothpicks and mouthwash can protect us from cavities and infections. However, in all of that focus on dental hygiene we often overlook another kind of health routine: soft tissue hygiene.
How can I maintain my STH? The best way to practice STH is by
exercising every day. If you’re not sure which exercises will be safe and effective for you, ask your physical therapist at Focus Physical Therapy. We can recommend what Julian
WINTER VEGETABLE SHEPHERD’S PIE
HAVE A LAUGH
Ingredients
• • • • • •
4 garlic cloves, sliced
•
6 1/2 cups potatoes, cut into large chunks
1 sprig rosemary
15-oz can diced tomatoes plus liquid
• • • • •
2 tbsp olive oil 2 onions, sliced
1/2 cup water
1 tbsp flour
1 1/2 cups frozen peas
2 large carrots, cut into rounds 1/2 cauliflower, broken into florets
Milk, to desired consistency
Directions
1. In a pot, boil potatoes until tender. 2. In a pan, heat oil over medium heat. Add onion and cook until softened. Stir in flour and cook for 2 minutes. Add carrots, cauliflower, garlic, and rosemary and stir until softened. 3. Pour tomatoes into mix and add water. Cover and let simmer for 10 minutes, then remove lid and cook for 15 minutes until thickened. Stir in peas and simmer. 4. Drain and mash potatoes. Stir in milk to desired consistency. 5. Preheat oven to 375 F. Spoon hot vegetable mix into pie dish, then top with mashed potatoes. Bake until top is golden brown.
Inspired by BBCGoodFood.com
Focus Physical Therapy • Call 949.709.8770 • 3
30212 Tomas, Ste. 120 Rancho Santa Margarita, CA 92688, USA
949.709.8770
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SPECIALIZING IN: LOWER BACK PAIN • SCIATICA • NECK PAIN AND HEADACHES HIP PROBLEMS • SHOULDER PAIN, BURSITIS, AND TENDINITIS SPORTS PHYSICAL THERAPY • GOLF PERFORMANCE KNEE PAIN • PLANTAR FASCIITIS • DIZZINESS AND VERTIGO AQUATIC PHYSICAL THERAPY • AND OTHER CONDITIONS
Julian’s Favorite Camping Tradition The Dangers of Fad Diets Success Story What the Heck Is ‘Soft Tissue Hygiene’? Winter Vegetable Shepherd’s Pie Best Christmas Tree Attractions to Visit This Holiday Season 1 2 2 3 4 INSIDE THIS ISSUE
Lighting Up Life One Pine Needle at a Time Travel-Worthy Christmas Trees
with live performances by musical artists, and an annual highlight is when the president delivers a message of peace. President Calvin Coolidge was the first president to light the National Christmas Tree in 1923. The tree was 48 feet high and decorated with 2,500 red, white, and green electric bulbs. A local choir and a quartet from the U.S. Marine Band performed as the tree was lit. The Coeur d’Alene Resort Tree in Idaho Also known as the World’s Tallest Living Christmas Tree, this grand fir holds the record at 162 feet tall. It is festively decorated with more than 40,000 lights that twinkle in time to the music of “Jingle Bells,” and the tree is crowned with a 10-foot- wide star!
As the holiday season approaches, the twinkling lights and spectacular Christmas tree attractions are always a must-see! Here are the best travel destinations to catch a glimpse of one of the pillars of the holidays. The Rockefeller Center Tree in New York City The Rockefeller Center tree is located just west of 5th Avenue from 47th through 51st streets in New York City and dates back to the Depression era, with the first tree placed there in 1931. This beloved tourist attraction draws thousands yearly with its dazzling lights and grand scale. To even be considered a contender for this role, a tree must be at least 65 feet tall and 35 feet wide!
The Biltmore Christmas Tree in North Carolina This majestic 55-foot Norway spruce tree is in front of the Biltmore Estate and lit as guests make their way down the path of luminaries. With ornaments and miles of garland, this tree is selected for the Banquet Hall each year for guests from all over to see. Some are lucky enough to live near or in a city with a magnificent tree, but if you don’t, consider traveling to one of these locations to enjoy the holiday with your loved ones.
The National Christmas Tree in Washington, D.C.
This American favorite has long been a tradition. Every year, the ceremony begins
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• Focus Physical Therapy •
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Did You Miss Your Muscle Checkup?
Schedule Today to Start the Year Strong!
Everyone knows you should change the oil in your car every 5,000 miles and visit the dentist for a cleaning every year — but did you know your muscles need a checkup, too?
Even if you’re free from aches and pains, you should visit our office annually for a musculoskeletal screening!
This checkup could make or break your health in 2023. During your appointment, your PT can catch hidden injuries and weaknesses before they get worse and teach you vital “toothbrush exercises” that will strengthen and protect your muscles, joints, and ligaments, just like daily brushing strengthens your teeth.
These simple exercises can help you …
• Prevent problems like muscle pain and arthritis • Fight off muscle strains, sprains, and poor posture • Maintain a healthier and happier life! To ensure you start 2023 off strong, we are offering FREE annual screenings to the first 15 people who schedule with our office! Ready to claim your spot and get a head start on your New Year’s health resolutions? Scan the QR code on this page or call us at 949-709-8770 to request your appointment before it’s too late. Then, pass this flier on to a friend or family member who could use a checkup. Young or old, sick or healthy, everyone can benefit from a musculoskeletal screening!
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