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SAVOR THE FLAVOR (ON OCCASION) A Foodie’s Guide to Balancing Indulgences
Let’s talk food! If you know me, you’ll know that I’m a foodie — you’re well aware of my love affair with all things flavorful and delicious. I’m always on the hunt for a new tasty restaurant or an occasional treat. It’s only natural that May 11 is Eat What You Want Day — it feels like a personal holiday designed just for me! As a New England native, the craving for a delicious lobster roll (or, as we often say, “lobstah roll”) never fades. Paired with french fries, it’s my go-to treat whenever I’m back home. Although my daily choices lean toward the healthier side, I’ve become quite selective about where my “cheat” calories come from. I’ll take good chocolate and homemade baked delights over processed snacks any day. On a typical workday, you’ll find me enjoying berries and almonds for breakfast, with lunch often being a light serving of veggies and hummus. Dinner is usually a wholesome mix of vegetables and lean protein, though I never say no to a juicy steak now and then. I’m all for enjoying butter, pasta, and crusty bread — just in moderation. 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!
Luckily, I don’t have any dietary restrictions, but I do notice a difference in how I feel when I eat healthily. That said, my guilty pleasure isn’t sweets but the irresistible combination of salt and crunch. Potato chips are my kryptonite, and I can’t be trusted around a good charcuterie board. I’ve learned to indulge in treats not as a reward for surviving a bad day but as a celebration of genuine craving and enjoyment. For those navigating dietary restrictions or aiming to tweak their eating habits, consulting a registered dietitian for a tailored, sustainable plan is something I highly recommend. One of my most memorable dining experiences took place in Greece, where my husband and I savored feta, tomatoes, and swordfish right on the beach. It was a simple meal, but utterly divine, shared in the company of a sunbathing local cat. Everything was perfection. Eating healthily makes me feel my best — I sleep better and dodge the heartburn that pizza and red wine inevitably invite. By cooking at home, I
all about balance and moderation! Restricting everything you love can lead to misery, but allowing occasional indulgences makes maintaining a healthy balance much easier. Establishing solid and positive habits surrounding food allows me to savor those cheat moments, guilt-free. Watching my carb and bread intake, treating chocolate as a luxury (only the finest quality, of course), and making incremental changes to my diet allows me to enjoy the best of both worlds. After all, life’s too short not to savor the flavors it has to offer. I told you I love food!
prioritize fresh ingredients over processed foods. Though I don’t outright ban fast food, I choose to save my indulgences for
truly special meals, like those at a French restaurant with fancy sauces, rather than a quick burger at a drive-thru. I certainly have my temptations, but I tend to give into them here and there. After all, it’s
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KICKIN’ IT DOWN UNDER THE EXCITEMENT OF AUSTRALIAN FOOTBALL
While obscure beyond the country’s borders, Australian Rules Football is the most popular sport in its eponymous home country. Locally called “footy,” it’s a different beast than American football and rugby, sporting many unique rules while being an exhilarating spectacle. You’ll love the Australian Football League or AFL if you’re into sports. Australian football looks more like rugby than American football. Players aren’t clad in padded uniforms and helmets like their peers across the pond; they wear the simple jersey and shorts combo standard among rugby and soccer players. The game is played with a ferocity not dissimilar to rugby, but several differences make it substantially distinct. When watching the AFL, you’ll notice the field is very different than other sports. The field is oval-shaped and much wider than American football fields. It’s also slightly longer, measuring at least 130 yards. Why so big? It’s necessary to handle the 18 players on each team. That’s a swarm compared to 11-player American football teams.
Unlike its counterparts, the AFL is all about punching and kicking. Players can’t throw the ball — they must kick or punch to pass it. Players can rarely hold on to the ball for long due to the large teams. As a result of these rules, matches are fast and fluid. Consequently, stricter rules on tackling ensure players survive the game. Tackling is restricted to between the shoulders and knees, so it’s not as integral to the AFL as to rugby and American football. Lastly, players must kick the ball through goalposts to score; they can’t punch or carry it. Each side has four goalposts: two marking the outer goal and two marking the inner goal. The inner goalposts are relatively close together and taller, so kicking it through nets 6 points. The two other goalposts are outside the inner posts, and kicking it through those is worth one point. After four 20-minute quarters, the higher score wins. AFL will be thoroughly entertaining for football and rugby fans. It’s an underrated gem with some of the fiercest action in sports. So, grab a vegemite sandwich, slam a Tim Tam, and tune in!
Hi! My name is Madison, but I prefer to go by Madi. I grew up in a small town outside of Las Vegas, Nevada. I enjoy the heat but fell in love with San Diego’s weather. I have three dogs and they consume most of my free time! What I love about working in a PT office is the progress I get to watch and nurture in our patients as they work hard and get better! I plan to one day become a PTA myself, so I am right where I need to be. WELCOME PATIENT CARE COORDINATOR MADI
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Your Health Routine SPRING INTO WELLNESS
Refreshing Ways to Revitalize
Get Outside Winter is fierce, unrelenting, and notorious for derailing outdoor fitness routines. It’s finally warm enough to exercise outside, so mix things up and get outside. Jump on a bike and ride through the wind. Slip on your jogging shoes and run through the neighborhood. Put on your swimsuit and head to the pool. Nature is full of challenging and fun activities, so take advantage of the warm weather before the next winter arrives. Spice Up Your Routine If you’re into yoga or weight training, try new exercises. A new routine ensures you won’t miss any muscles while keeping you engaged. When the treadmill becomes a dreadmill , do your cardio on an elliptical or stationary bike. Grab some free weights if you’re starting to find weight machines dull. There’s always an alternative to keep things interesting. Find Friends A workout buddy can keep you invested in your routine. They’ll keep you motivated
Spring is the season of renewal and rejuvenation, so there’s no better time to revitalize your health and wellness routine. New routines can boost your motivation and keep you engaged. From workouts to diet, it’s time to get out and take advantage of the sunshine!
and accountable — it’s much harder to skip a workout if someone’s relying on you. Even better, a partner can keep you safe if you’re weight training. Consider enrolling in a class if you have trouble finding someone to work out with. Not only can you learn new fitness tips and tricks, but you can also make friends. Springify Your Diet Winter typically involves plenty of warm comfort meals, such as soups and hot chocolate, but spring is blooming with other options. It offers an array of refreshing and delightfully light dishes. Strawberries, pineapples, and avocados are best these months, along with many other delicious foods perfect for salads and smoothies. Shake up spring and keep to your regimen. There’s no better time to build healthy habits, especially in May’s warm weather. Take a jog with a friend, and afterward, enjoy a strawberry smoothie, and you’ll surely have an exceptional season.
LAUGH THERAPY
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INGREDIENTS •
For sauce: •
1 1/2 lb flank steak 1/2 cup unsweetened coconut milk
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1 tbsp fish sauce 1/2 cup creamy peanut butter 1 tbsp lime juice
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1 cup unsweetened coconut milk 1–2 tbsp Thai red curry paste 1 tbsp brown sugar
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2 tbsp lime juice
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1–3 tbsp Thai red curry paste
1 tbsp fish sauce
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DIRECTIONS 1. Freeze flank steak for 30 minutes. Cut crosswise, against the grain, into thin slices. 2. In a medium bowl, whisk together coconut milk, lime juice, curry paste, and fish sauce. Add steak and toss to coat. Cover and chill for 8 hours. 3. In a small saucepan over medium heat, combine coconut milk, curry paste, brown sugar, and fish sauce. Bring to a gentle boil for 3 minutes, stirring occasionally. Add peanut butter and stir until well blended. Remove from heat and add lime juice. 4. Thread the marinated meat onto 12 long skewers. Grill until beef is medium rare, 1–2 minutes per side. 5. Transfer satay to a platter and serve with peanut sauce. 3 (858) 675-1133 Inspired by StarTribune.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 The Foodie Philosophy — Finding Balance in Diet and Delight 2 Australian Football: The World’s Most Underrated Sport Welcome Patient Care Coordinator Madi 3 Rejuvenate Your Routine With 4 Spring Wellness Changes
Grilled Red Curry Beef Satay With Peanut Sauce 4 Ideas to Pamper Mom This Mother’s Day CHEERS TO MOM Local Ideas to Celebrate Mother’s Day
Mother’s Day is here! On Sunday, May 12, it’s time to show appreciation for your mom, and what better way to do so than by treating her to an unforgettable experience in this beautiful city? Here are some of the best places in San Diego to take your mom for Mother’s Day. Balboa Park Balboa Park is a beautiful setting for a Mother’s Day outing. Stroll through lush gardens, explore numerous museums, or enjoy a leisurely lunch at one of the park’s charming restaurants! The Flying Squirrel Cafe, Artifact, The Tea Pavilion, and The Prado at Balboa Park are just a few hotspot recommendations. La Jolla Cove For moms who love the ocean, La Jolla Cove offers breathtaking views, crystal-clear waters, and a chance to spot some local wildlife, including seals and sea lions. Take a scenic walk
along the coastline, have a picnic by the sea, or dine at one of La Jolla’s exquisite seafood restaurants to make her day extra special. George’s at the Cove and Duke’s La Jolla are just two places to consider. A Day in the Vineyards San Diego County is home to several beautiful vineyards and wineries. Spend Mother’s Day sipping on fine wines and enjoying the scenic beauty of places like Orfila Vineyards or Bernardo Winery. Many wineries offer special Mother’s Day events, including live music and food pairings, so be sure to check out their websites or give them a call! Afternoon Tea For a more traditional celebration, consider treating your mom to an elegant afternoon tea. The Fairmont Grand Del Mar and The Westgate Hotel both offer exquisite tea services,
complete with gourmet teas, sandwiches, and pastries. It’s a perfect way to make her feel pampered and cherished. This Mother’s Day, whether your mom enjoys nature, wildlife, fine dining, or cultural experiences, you’re sure to find the perfect way to celebrate her in America’s Finest City.
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If You Like a Good Bargain, You’re Going to LOVE Physical Therapy.
It’s no secret that prices have been going up. Gas is expensive. Food is expensive. The housing market is crazy. If you’re looking for ways to pinch some pennies or stretch your dollars, physical therapy might be just what you’re looking for. Physical therapy saves cost. A study that looked at the claims data of 472,000 Medicare beneficiaries with back pain found that when PT was the first treatment, costs were 19% lower than when people got injections first and 75% lower
than for people who were sent straight to surgery. The study also found that in the year following diagnosis, people who got PT first had costs 18% lower than those who got injections, and 54% lower than those in the surgery group. Another study was conducted in 2006 by Virginia Mason Health Center in Seattle along with Aetna and Starbucks. They sent workers with back pain to see both a physical therapist and a physician for their first treatment. Use of MRI dropped by one-third, people got better faster, missed less work, and were more satisfied with their care. The cost savings was so great that Virgina Mason was losing money on treating back pain, so Aetna ended up paying them more for PT treatments because they were saving so much money. Physical therapy first means fewer visits. A paper published in Physical Therapy looked at outcomes when patients went to a PT first versus seeing a physician first for back pain. It found that patients who went to their physician first needed 33 PT visits on average, while those who went to their PT first only needed 20. Seeing a PT first saves money, but it also saves time.
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It also means better outcomes.
of first having to go to their physician for a referral. Under direct access in California, the consumer is allowed 12 visits to a physical therapist to be completed within a 45-day period, after which they need to see a physician should additional treatment be needed.
A study of 150,000 insurance claims published in Health Services Research found
that those who saw a physical therapist at the first point of care had an 89%
Depending on the severity of or the circumstances surrounding your injury, your physical therapist may refer you to see your doctor for additional testing after the initial evaluation. What does direct access mean for you? When you have an injury, you can call your physical therapist directly to set up an evaluation. This will save you time and money as you will no longer have to see your physician first to obtain a diagnosis. This will also allow you to receive more immediate treatment so you can more quickly resume your normal daily and work-
lower probability of receiving an opioid prescription, a 28% lower probability of having advanced imaging services, and a
15% lower probability of an emergency department visit. High-quality research consistently shows that taking advantage of direct access and getting to your physical therapist quickly leads to better outcomes in fewer visits with lower costs. We think that’s a deal worth taking advantage of. North County Water and Sports Therapy Center Is a Direct Access Clinic What does this mean?
related activities.
At this time, only certain insurance plans reimburse for direct access, but this list of insurance plans is continuing to grow. Contact our office to see if your medical plan allows for direct access to physical therapy.
Direct access means the consumer can seek safe, quality physical therapy services without the delay
CALL US TODAY TO FEEL BETTER, MOVE BETTER, AND LIVE BETTER. (858) 675-1133
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