North County Water & Sports Therapy Center - December 2020


(858) 675-1133 |

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

Every year there are families who inevitably put up their Christmas decorations the day after Halloween. Every neighborhood has at least one family like this — you might even be that family! While I like to do some moderate decorating around my house for the holidays, I always wait until at least after Thanksgiving. So I’ll admit that I can’t help but roll my eyes a bit at those houses that are completely decorated weeks before Thanksgiving. But this year I found myself feeling a little differently. When I saw the first Christmas decorations go up early last month, they actually made me smile when they would normally make me scoff. And I can’t help but think that must be because of the year we’ve all had. During a time when we’re constantly surrounded by bad news and hardship, seeking joy in life’s little moments and activities becomes so critical. I realized that decorating for the holidays is one of those things that many people reap joy from. Who am I to turn my nose up at that? The holiday season has admittedly never been a big celebration for my husband and me — with family that lives so far away, we generally do quiet festivities with ourselves or a few friends. Often, we travel somewhere to get away. This year we aren’t traveling, and we won’t be able to gather with friends, so it will be a quiet evening much as it has been in the past. But what’s going to make this year different is the effort I’m going to make to reap joy from the little things in my life. I do a lot of reading, but it’s almost exclusively business related. I reserve fiction reading for vacations, but because those haven’t been happening, I haven’t read any novels in a long time. So I’m going to make a point to change that this season. I’m finding time to read novels and get wrapped up in a story. It’s a small act, but I know it will make me happy. EMBRACING THE LITTLE THINGS Happiness Lies in What We Have, Not What We Want

I also love cooking, but with the craziness of the past year, I haven’t had time to experiment with new recipes. So this month, I’m finally going to try tackling something I’ve been wanting to do for a long time: my husband’s grandmother’s recipes. Her handwritten recipes are about 100 years old, and the ingredients and instructions are a big indicator of their age. Who even knows what a yeast cake is these days? It’s going to be a challenge, but again, something I’m really looking forward to. We have to find ways to embrace the things in our life that make us happy. This is always important, but especially now, it’s necessary. There’s been a wonderful quote making its way around the internet about just that. It goes “2020 was not the year of getting everything you want, but the year of being thankful for everything you have.” I think there’s no better way to summarize it. So if you were one of those people who put up their holiday decorations early this year, I’m so glad you found that moment of joy. And if you want to leave your decorations up until February, then I say embrace it if it makes you happy. I even put up my own decorations a little early this year. We adorned our tree with dozens of little knickknacks we’ve collected during our years of traveling, and as we hung each souvenir, it brought back memories that made us happy. It’s the little moments like those that can make life wonderful. So hold onto them this holiday season and in the new year.

–Beth Scalone

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Ah, the holidays. It’s a time of sweet treats, family, and giving back — and sometimes giving a little

the names of the people who didn’t make the cut into a second list. If you still feel the need to do something for them, send homemade cookies or a handwritten note instead of purchasing something. This limits how much you actually have to spend!

gifts have a bonus factor: Recipients love the gift when they open it, and they love it when they get to use it! SET A BUDGET — AND STICK TO IT. Setting a holiday budget ensures you only spend what you can afford. It also narrows down your search. If you choose to buy your neighbor something, but they aren’t your top priority, set their budget at a lower level, like $25–$50. If you have a sibling who has had a rough year and you’d like to make their holidays a little brighter, bump their budget up. This narrows the focus of what you’re looking for so you don’t stumble into something you can’t afford. Ultimately, it’s the spirit of giving during the holidays that makes them so rewarding. With a little ingenuity, you can be generous and avoid the stress of excess debt come January.

too much. When it comes to the perfect holiday gift, many people spend too much money. The average American spends nearly $1,000 on gifts during the December holidays alone! It’s possible to cut back and make it to January without major debt. Here’s how. CHECK YOUR LIST — TWICE! The list is going to be your secret weapon to tackling the holidays with


Sure, everyone wants this holiday season’s “it” item, but sometimes the best gifts don’t even come wrapped under the tree. Instead, look to your own talents as a clue to what you should give. If you’re a great

your savings still intact. Start by writing down the name of every person you’d like to get a gift for. Now, with the exception of your immediate family members, narrow the names down to your top five — top 10 if you’re really popular. Now, place

crafter, create something unique for the people on your list. If you can offer the gift of time, provide a free night of babysitting for your friends with kids or an experience at the local theater. These



T here is no better way to spread holiday cheer than by helping worthy organizations and those in need. This year, North County Water and Sports Therapy Center will once again be participating in a holiday drive to benefit the San Diego Fisher House. We are honored to work with such an amazing institution, and we hope you will contribute to our efforts. Supporting the San Diego Fisher House helps us make the holidays and the rest of the year a little brighter for active-duty service members, veterans, and their families. Fisher House offers a “home away from home” at no cost for families of patients receiving medical care at military treatment facilities. Each Fisher House offers comfortable accommodations that allow military families to focus on the medical care and recovery of their loved one. Guests are warmly welcomed by caring and compassionate staff members who offer encouragement and provide families with information about the resources and services available to help meet their needs. We will be accepting donations of needed goods until noon on Wednesday Dec. 23, at our main office on 15373 Innovation Drive, Suite 175 in San Diego. Safety is our first concern, so if you wish to donate but do not want to come into the clinic, give us a call to arrange a time for us come out to your car. In addition we are doing a raffle; you can purchase tickets and enter to win a variety of gift baskets and 100% of the ticket proceeds go to the Fisher House. Check out our Facebook and Instagram feeds in the

coming weeks to see all the goodies we have planned.

Fisher House is looking for the following items: Lysol disinfectant spray, Lysol wipes, Dial liquid hand soap, facial tissues, travel- size toothbrushes and toothpaste, toilet paper, paper towels, jam/jelly, peanut butter, and other food items. Amazon and Target gift cards are always appreciated.

We are lucky to have such a strong veteran community, and we want to do everything we can to give back to them this holiday season. Join us in supporting the San Diego Fisher House and help brighten up the season for active military personnel, veterans, and their families. For more information, visit Please contact our office at (858) 675-1133 for a full list of the most needed items for this year’s drive. 2

Together we survived!

Together we will thrive! To love, joy, laughter, health, and happiness in 2021! From our family to yours, happy holidays! Beth, Chris,

Britani, Ryann, Seymour Bones, Adrianne, Leslie, Jan and Emily The team at North County Water and Sports Therapy Center

As the year ends, we’ll admit that it was quite a year. For me personally, I was fortunate in that it was a year of hard work and anxiety: keeping our clients safe, keeping our doors open all while our team provided the best care. There were hard decisions, lost sleep, and a few extra gray hairs. But there was also creativity, learning, tremendous support, and love. So, when I look back at 2020, I will remember an inconvenient, challenging year. Like I said, I am lucky. My family, friends, and coworkers are healthy and safe. I had the ability to work hard and survive financially. Not everyone was so fortunate. It was not an easy year or without sacrifice, but it was worth it. I discovered the strength of the team at North County Water and Sports Therapy. Ryann, Jan, Britani, Leslie, Chris, Adrianne, and Emily are seven reasons for my gratitude. Together we thrive. If nothing else, 2020 has shown us that life is short, and time moves quickly. It is now December, but it feels like it was just March. So, my wish for you in 2021 is to first embrace the positive that came from the challenges 2020 provided. Second, carry the lessons learned into the future, making the world a better place. Appreciate others, respect others, continue to grow and challenge yourself. And lastly, make time for wellness. Take time for a walk, take time for family, take time for sleep, take time to help others, and in doing so you will have taken time for yourself. My New Year’s Wish

With gratitude and hope,

–Beth Scalone




Physical therapy has become a common part of most post-surgery rehabilitation routines. However, did you know that going through physical therapy prior to your surgery can benefit your recovery process as well? Strange as it might sound, strengthening your muscles and joints before surgery — after which they’ll most certainly be weaker — can ensure that you recover faster. This is called “prehabilitation,” or prehab, and it’s a great way to help you get back to doing what you love after an operation. In general, the healthier you are going into a surgery, the better poised you will be to have a speedy recovery. When you visit our office for prehab appointments, one of our physical therapists can walk you through a series of stretches and exercises focused on strengthening the body part prior to surgery. Prehab exercises

benefit your overall health and help reduce post- surgery symptoms, like swelling and muscular atrophy. This can also help shorten your hospital stay and decrease the time you spend doing post- surgery rehab. During prehab, our physical therapists can help you prepare to do daily activities post-surgery, such as maneuvering out of bed, using the toilet, walking down stairs, and using crutches. Since your PT will know your current range of motion, they can also help you create goals to get back to it during your recovery. The recovery process can be tedious and frustrating, so it’s helpful to have some goals in mind. Doing so will help you track your progress and stay motivated in your recovery.

that it eliminates the need for surgery altogether. As physical therapists, it’s our goal to help our patients get back to doing what they love by any noninvasive means possible. Sometimes surgery is necessary, and that’s okay — but if you could recover without surgery, wouldn’t you try? In order to get the most out of your prehabilitation routine, most health experts recommend starting prehab appointments with a physical therapist at least six weeks before your scheduled surgery. However, starting a prehab routine even two weeks before your surgery can benefit you in recovery. While prehab is beneficial, it’s important to know that not every insurance program will cover it. So, check with your insurance provider before you start. Nevertheless, the benefits of prehabilitation make it an option worth seriously considering.

It should also be noted that, while not incredibly common, sometimes prehab can be so effective


Nothing pulls together a salad quite like a delicious Caesar dressing. This

easy vegan recipe takes just five minutes to make and keeps for 5–7 days in the fridge.


2 tsp capers, minced

1/4 cup hummus

3 tsp caper brining juice

5 cloves garlic, minced

1 tbsp olive oil

1 tsp spicy mustard

Salt and pepper, to taste

1 tbsp lemon juice

Hot water, as needed

1/2 tsp lemon zest


1. In a small bowl, add all ingredients and whisk to combine. 2. If needed, add a bit of hot water to thin the dressing until it will pour. 3. Serve with salad or refrigerate for later!

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Inspired by


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



Finding Joy in the Little Things


3 Fool-Proof Ways to Pay for the Holidays Without Going Broke Help Us Raise Money for Fisher House How ‘Prehabilitation’ Helps in Surgery Recovery Simple Vegan Caesar Dressing



Holiday Happenings to Celebrate the Season


It may never be a white Christmas in San Diego, but our community still loves to celebrate the season just the same! Here are some local events happening in December that are outdoors and offer proper social distancing options so you can get in the spirit of the season without additional worries about your health. Just remember to wear a mask and wash your hands!


The annual San Diego Bay Parade of Lights consists of more than 100 private boats decked out in holiday lights that sail through the waters of the bay. Bystanders can view this completely free event at the Coronado Ferry Landing, Seaport Village, and the Embarcadero on Dec. 13 and 20 starting at 5:30 p.m., then catch a spectacular fireworks display afterward.


If you’d like to partake in some holiday cheer from the comfort and safety of your car, then driving your family down the streets of a few superbly decorated neighborhoods is a great option. Every year several neighborhoods join forces to create the biggest spectacle they can. Some notable ones include Garrison Street in Point Loma, Christmas Card Lane in Rancho Penasquitos (which features life-size Christmas cards on display), Jingle Bell Hill in El Cajon, and Christmas Circle in Chula Vista. This holiday season may look and feel a little different than it normally does, but we can all still find ways to celebrate by making it special and making it safe for our entire community.


The theme for this year’s annual parade is “Christmas in the Cove,” and it’s sure to be a spectacle for kids and adults alike as it is every year. Festivities kick off on Dec. 6 with the Holiday Festival at the La Jolla Recreation Center from 11 a.m. to 1 p.m., where live music and pictures with Santa will be available. But if you’d rather skip right to the outdoor fun, the parade begins in the streets of downtown La Jolla at 1:30 p.m. 4

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