Focus Physical Therapy - October/November 2020

Focus Physical Therapy - October/November 2020

Focus Physical Therapy

Bi-Monthly

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949.709.8770

OCTOBER/NOVEMBER 2020

Outdoor Adventures National parks are getting a lot of traction this year because they’re a fun and accessible alternative for families who want to get away but aren’t keen on boarding a plane right now. My family has always loved visiting national parks together, so this October, we’re going to be hitting the road and heading for Zion National Park in Utah. At Our Family’s Favorite National Park

There are plenty of national parks I’ve never visited and would love to explore someday, but Zion actually isn’t one of them. We went there as a family about four years ago, and it was so incredible the first time around that when we were all brainstorming where we wanted to take a long weekend getaway, everyone jumped at the idea of going back. Even my daughter Macy, who went on a class camping trip to Zion just last year, was more than ready to return. That’s because you really can’t beat the sheer beauty and wonder of that place. For those who haven’t been or may not be familiar, Zion National Park is located in the Colorado Plateau region, and it’s full of incredible cliff faces of layered red rock. There are miles of hiking trails and the natural landscape is chock-full of wildlife. We loved camping and hiking there, but one of the most standout activities from our first trip was all the bicycling we did. We pitched our tent on the campgrounds just outside the park, which meant that every day, while cars lined up to enter, we just rode our bikes from our campsite to the park entrance and zipped right past the line. Riding our bikes through the main roads of Zion brought a little something extra to our family experience last time. The park provides a bus service that takes visitors to different access points for hiking trails, so one evening, we loaded our bikes onto the last bus of the day, then took it all the way out to the very last stop deep inside the park. With no one else around and the sun setting right before our eyes, our family cruised our bikes from the back of the park to the front, taking in the breathtaking scenery, stopping wherever we wanted, and reveling in having such an incredible place all to ourselves. It’s an experience that would be hard to recreate, but I can’t wait to try.

Being able to take trips like these with the kids really is a special treat these days. Back when Kaden and Macy were both home- schooled, it was easier to hop on the road whenever we felt like it, but that luxury is harder to come by these days. It’s just another of the many reasons we’re looking forward to this year’s trip so much. With the kids being a little older, I’m hoping we can hike even further up the narrows, where the canyon walls get higher and higher as your trek through water to reach the most untouched parts of nature. Winding down in the evenings after a long day of hiking and biking is another reward in and of itself. No matter what food we cook, it always seems to taste better around a campfire. Then the four of us will zip ourselves into our single tent and reminisce about our favorite parts of the day until we fall asleep. No cellphones or televisions to be distracted by, and no individual bedroom doors to close. Just our little family enjoying each other’s company and bonding over incredible experiences together. You can’t beat a trip like that.

Focus Physical Therapy • Call 949.709.8770 • 1 –Julian Manrique

Top 5 Healthy Life Hacks to Have an Awesome Morning

green tea for a more gentle wake-up call. After that, you can brew your favorite coffee to keep you going strong. This practice also might help you consume less caffeine overall! Take a quick morning walk — and have your meetings on the go. Morning meetings can make us want to fall asleep again. Don’t spend all of them sitting down if you don’t have to! Not only will morning walks help you wake up, but they can also add some extra physical activity to your day. Write in your journal. Who says you have to journal at the end of the day when you’re tired and ready to sleep? You can journal in the morning about what happened yesterday and the things you’re looking forward to that day. Journaling can remind you of your daily

Getting your day started with coffee isn’t always enough. Sometimes, you need to give yourself an extra boost, especially when you have little energy or trouble focusing. For an awesome start to your day, here are five tips to get you going right off the bat. Wake up 5 minutes early. What’s the power of five minutes? It can be more than you think. Spend this time doing simple breathing exercises or a quick meditation so you can get focused for the rest of the day. If that’s not your style, you can prepare a quick to-do list for your day ahead. Either way, it’s always nice to have a little extra time for yourself without losing too much sleep. Start with green tea, then coffee. A cup of coffee at 7 a.m. can leave you burned out by 10 a.m. Try swapping it with

goals and motivate you to stick to your commitments.

Pack your lunch (or snacks!). Staying on track with your goals starts with having the energy to do them. Plan a healthy balance of fats, vegetables, carbohydrates, and proteins. This can be as simple as assembling dips, carrots, wraps, and salads each morning.

It’s time to try these tactics to jump-start your day!

The biggest compliment you can give us is referring friends and family. Thank you for all your referrals and keep them coming!

SUCCESS STORIES

“When I walked in, my lower back pain was keeping me from doing things I like to do. Phil did a great job of designing a program that got me moving again pain-free. His hands-on technique was great, and he pushed me to do more and more challenging exercises. I’m now pain-free.” - Doug B. “Focus PT provides me excellent care to help me with my lower back and knee pain. I feel the attention to isolating the triggers for my pain and providing the correct exercises specific for me has been very helpful. I really appreciate the individual care and expertise. Plus the whole staff is very friendly and the facility is very clean. I have seen others physical therapists over my life and this place is the best!” - Tiffani D.

We love our clients!

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LASER THERAPY HELPS THE HEALING So You Can Get Back to What You Love Faster

The words “laser” and “therapy” might not sound like they belong in the same sentence, but when it comes to healing your pain, laser therapy treatments are more relieving than you might guess. Laser therapy naturally helps the body speed up its healing process through photobiomodulation (PBM). When the light from the laser is placed on the skin, it’s absorbed into the cells of the muscles. Just like plants absorb sunlight to help them grow, the human body uses laser light to repair itself as it goes through the three phases of healing: 1. Inflammation After an injury, the body’s natural response is to make the injured area red, puffy, and warm. Unfortunately, this swelling can be painful. It’s like wearing a shoe with three

layers of socks — those three layers might prevent you from getting blisters, but they also make it hard, or even painful, to walk. When an injury occurs, blood flows to the area to help heal the damaged tissue, but this inflammation creates less space for movement, which results in pain. 2. Repair This is when laser therapy comes into play. Your body is already increasing blood flow to the injured area in order to bring in more cells that can repair the damage, and PBM speeds up the healing by giving energy to the cells that are responsible for healing tissues. It decreases the amount of time that someone spends in the inflammation stage. 3. Remodeling This is the final stage of the healing process, when the repaired tissue is training to perform the tasks it used to do. Laser therapy is still beneficial at this stage because not all of the tissue is repaired by this point, so it can help you regain strength and prevent injuries to the area again. If you’re in pain or have swelling, laser therapy may be a great treatment option for you. Call our office to schedule an appointment, and be sure to check out the insert included with this newsletter to find out how you can get 25% off laser therapy treatments during the month of October!

HAVE A LAUGH

LUXURIOUS VEGAN CHOCOLATE MOUSSE Making chocolate mousse with avocados may sound strange, but we promise it’s a match made in heaven! This sinfully delicious recipe is a great holiday treat. Inspired by WellPlated.com

Ingredients

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1 tsp vanilla extract

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4 oz vegan dark chocolate, chopped 2 large avocados, pitted and skinned

1–3 tsp maple syrup, to taste Fresh berries, for garnish

3 tbsp cocoa powder 1/4 cup almond milk

Directions

1. In a microwave-safe bowl, melt the dark chocolate. Heat in 15-second intervals, then stir and repeat until melted. Set aside to cool. 2. In a food processor or blender, combine the cooled chocolate and other ingredients. Blend until smooth and creamy, adding additional sweetener as desired. 3. Scoop into glasses and refrigerate at least 2 hours. Top with berries and serve!

Focus Physical Therapy • Call 949.709.8770 • 3

30212 Tomas #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

INSIDE THIS ISSUE

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Gearing Up for Zion National Park

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Top 5 Healthy Life Hacks to Have an Awesome Morning Success Stories Why Laser Therapy Could Be a Great Option for You Luxurious Vegan Chocolate Mousse

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What Makes Spinach a Superfood?

If the reason you know spinach is good for you is because either your mother told you, or you saw Popeye the Sailor down a can before a fight and gain superhuman strength, you might not understand exactly why it’s so good for you. Rest assured, your mom wasn’t lying (although Popeye might have been stretching the truth). Spinach is actually one of the most nutritious and versatile foods you can add to your diet. Here’s why. Incredible Nutrient-per-Calorie Count Three cups of spinach contain about 20 calories. However, those 3 cups also contain almost no fat, 2 grams of protein, 3 grams of carbs, and 2 grams of fiber. On top of that, you get more than 300% of your daily dose of vitamin K, which supports bone growth; 160% of your daily dose of vitamin A; and around 25%–40% of your daily dose of vitamin C, both of which help the immune system function properly. Potent Protection Against Disease The abundant antioxidants in spinach mitigate a staggering number of health problems. For starters, spinach has kaempferol, an antioxidant that can protect the body against cancer. Additionally, the antioxidant quercetin, also found in spinach, has been shown to have positive effects on brain health, heart disease, and Type 2 Why Is Spinach So Good for You?

diabetes. Other components of spinach can also improve blood pressure and protect eye health.

Versatile in Meal Preparation Aside from the more scientific reasons that make spinach a superfood, you can prepare and consume spinach in so many creative ways. You can eat it raw as a part of a salad, throw a few leaves in a smoothie, cook it in stir fry, or bake it into some brownies. If you have a bag of spinach in your fridge, there’s no shortage of ways you can get some of those amazing health benefits. Just don’t expect to suddenly vanquish all your foes like Popeye did.

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