Join us this Wellness Wednesday for DIETS DEBUNKED! Heal Your Gut the Natural Way
3 ways to naturally curb your anxiety - by Angela Yvonne
If you are anything like me, anxiety or depression has gotten the best of you a time or two. Most of my patients are hesitant to use these words, as they seem to carry with them the stigma of a mental condition. The truth is, the majority of people that come in to see me deal with some level of one or both of these emotions on a frequent basis. With our fast paced culture, busy work schedules and high stress lives, it is easy to see why so many of us suffer with some level of anxiety and depression.

Whether you are one of those people that experience an occasional bout of low mood, or you have a more pronounced version of anxiety or depression, these three steps can really help you get back on track.

1. Put good fuel in your body

You are what you eat! Our diet and choice of beverage is our first line of medicine. We eat three to five times a day (at least we should be!) so naturally our diet will be the first way we can affect our body chemistry.

I recommend eating a diet high in fresh fruits and vegetables, plenty of high quality protein and eliminate sugar. Most of us don't get the basic vitamins and minerals we need from our food, so adding a daily multi-vitamin to your daily regime can help your body chemistry stay in balance.

2. Make calming your mind a priority and a practice

My life is fast pace and exciting, and for the most part I love it that way. However, when I rush from one thing to the next, I can find it difficult to wind down when it is time to relax. Here are my top 3 methods for keeping myself relaxed and centered each day.

Meditation - Even 5-10 minutes a day of concentrating on your breath can have lasting effects on your stress levels. I am a huge fan of "Peace & Well-being Guided Meditation by Kari Samuels.

Exercise - Exercise naturally increases your endorphins, the brain's naturally occurring opiates. These "feel good" chemicals can boost your mood and increase happiness.

Positive Intention for the day - This may be too esoteric for some, but I have found it to be extremely useful. We have more control over our thoughts than we believe, and practicing positivity is a great way to keep your focus

3. Get Acupuncture

While eating well and calming your mind through meditation is helpful, some people need a more powerful intervention to shift their mood. Acupuncture has been shown to release endorphins and regulate our stress hormones and can help relieve the symptoms of anxiety and depression. My patients usually notice a remarkable difference after 4-6 treatments. If you have been suffering nagging worry or low mood, think about trying acupuncture to get some relief.

We all have to continue on with our lives, and often cannot escape all of the day-to-day stressors. However, we can give ourselves proper nutrition, time to relax and complementary treatments that can help us maintain balance and good mood.

Angela Yvonne,
Licensed Acupuncturist and Herbalist

Optimize Nutrition for Health - by Maureen Mason
Choosing specific foods can reduce inflammation and pain, so here are medical guidelines recommended by the experts. Check with your healthcare professional for any questions or concerns. Add one new item per week to your current routine.

Eat more for specific anti-inflammatory* effects:
Nuts such as Walnuts, Almonds, Flaxseed, Avocados, Mushrooms, Salmon, Sardines, Herring, Green Tea, Tart cherry juice, 5oz red wine, soy, and Spices like Turmeric, Ginger, Cinnamon

Eat more for overall health:
fresh fruits and vegetables, seeds and nuts and beans, low glycemic foods, "whole food" with no chemical additives, lean poultry, fish, and omega 3 enriched eggs. Balance good fat and protein and carbs to equalize blood sugar response after eating.

Eat Less:
Processed food, fried food, meat, and dairy. Seafood such as shrimp and lobster can be pro-inflammatory. Gluten is in any wheat product and also used as an additive in many products, consider limiting if your provider advises. Dairy is associated with indigestion and IBS and many healthcare providers advise limiting to reduce indigestion. Alcohol and soda are big calorie items and associated with negative health indices. Overall portion size of items from this list can be reduced with benefit, such as having 1/2 of a donut vs. 3 donuts.

Notice how your stomach and digestive system react for hours after you eat. Notice energy levels, mental focus and clarity, and ease of sleep and waking.

* Anti-inflammatory effects occur on a cellular level with an optimal nutritional intake. Protein molecules called cytokines that are produced with injury act as part of the immune system. Cytokines circulate and sensitize nerves to pain and increase pain sensations. Omega 3 healthy fats and other items listed in the anti inflammatory list help dampen the cytokines and reduce pain signal production. Effects of food are cumulative, so choosing a regular grazing habit from the best items can help you feel better in the long term.

Nutrition Websites and Resources to help optimize eating habits

Dr Ski Chilton advises we reduce our overall calorie consumption 20% -30% if overweight or obese; here is a link to his advised anti-inflammatory nutrition program, with a free information guide on healthy eating and suggested good fats: CLICK HERE

2. Here is a tremendous link Dr Michael Lara, a holistic psychiatrist, with his outline of slides explaining the inflammatory process and the role of nutrition, supplements, and exercise in health and disease: CLICK HERE

3. Do you have "brain fog" after eating, or feel tired? Perhaps you are eating meals that have too high of a glycemic index. Foods that are high on the glycemic index include: white bread, cereal, rice, white flour, potatoes, beer, fruit drinks, and processed foods. Check out this link for excellent detail as to why you may be on a glycemic roller coaster: CLICK HERE

4. Are you on the paleo trend? What's the buzz? Here is a link to the Mayo clinic's explanation and medical advice on the topic: CLICK HERE

5. Do you really understand what the Mediterranean diet is? Here is the Mayo clinic's profile and medical advice: CLICK HERE

6. Fact: Physical therapists treating pelvic pain, bowel and bladder problems, sexual medicine, and any musculoskeletal pain problem are directing clients towards self care and healing with optimal nutrition. Here are links to women's resources for optimizing nutrition in relation to health concerns: CLICK HERE

Notes: Thinks I want to try/buy:

Additional: Fluid and Fiber Management

Optimal fluid intake can be considered an intake of ½ of the body weight in ounces of water per day. A 150# individual may need 75 ounces of water per day. Food and other fluid intake, temperature, age, and activity level all influence hydration need. Increased temperature and increased activity level both will increase the need for hydration. Signs of dehydration include fatigue, fainting, low blood pressure, falls, constipation, and dry, itchy, wrinkled skin.

Optimal fiber intake is 20-30 grams per day, ideally from consuming excellent nutrition with fiber rich foods. Fiber supplements are extensive, but the easiest are to consume prunes, plenty of fruits and vegetables, beans, nuts and seeds. Constipating, binding foods include toast, bananas, and applesauce.
Maureen Mason,

creating power through movement
 heal. nurture. educate. inspire. energize. respect.
In This Issue

Find Balance with Acupuncture.
Receive $20 OFF your first Acupuncture treatment with the mention of this CTS Newsletter offer.
We are now in network with all major providers.
2016 Wellness Workshops
CLICK HERE for dates and class descriptions.

Instructor: Elizabeth Leeds, DPT
Don't miss our raffles for free Doterra Products!
Reserve your spot - call (858) 457-8419 or email »

Mind Body - Yoga & Essential Oil Workshop
CLICK HERE for dates and class descriptions.

Yoga and essential oils help to deepen and expedite emotional release, one asana at a time. 
Reserve your spot - call (858) 457-8419 or email »

Heal Your Gut the Natural Way   more information

Part 1: Colon Health
February 17th, 2016 7pm - 8:30pm

Part 2: Diets Debunked
March 16th, 2016 7pm - 8:30pm

Part 3: The Second Brain: the Colon
April 20th, 2016 7pm - 8:30pm

Reserve your spot - call (858) 457-8419 or email »

Connect with us on Facebook for tips on health and wellness, exercise video tutorials, special promotions and more!

Community Education
plays a meaningful role to the members of our CTS family. We strive to do our part to provide top notch education and information. 
Here's how:

Cindy Furey - Teaches at St. Augustine and San Diego State University

Crystal Hazelton - Blogs on pelvic floor with post-partum issues

Mandy Johnston - Teaches core activation at Mesa College PTA program. - Presents using Pilates for rehab at San Diego District Chapter Meeting for the APTA

Elizabeth Leeds - Teaches pregnancy/post-partum topics at the YMCA

Maureen Mason-Cover - Clinical trial on Diastasis Recti intervention

Comprehensive Therapy Services focuses on great traditions to heal, educate and empower patients, family and friends. Take advantage of our programs to help you meet your wellness goals.


Take advantage of our Pilates classes and private instruction, Massage and Acupuncture - what a combination to help you meet your health and fitness goals! Check out our class calendar - CLICK HERE»


CTS also offers Mindful Meditation with Jim Cahill. During these sessions, Jim will work with you to enhance your physical and emotional well being while teaching you techniques you can use for self practice. For more information, CLICK HERE» 

As always, the therapists and staff at CTS strive to offer you the best Physical Therapy in town. We promise to provide the most up to date treatment techniques. Let us empower you to make NOW your time to shine!

Beach Yoga

Open Monday-Friday
from 7am - 7pm
(858) 457-8419

5677 Oberlin Drive,
San Diego, Ca 92121


Quick Links

20% OFF
If your birthday is in the month of March, you are entitled to receive 20% off any massage purchase at CTS. Print this coupon and present it in person to CTS at the time of purchase. Birth date must be validated by one form of identification for offer to be valid. Promo code: BDAYMAR16
Offer Expires: April 15, 2016
Receive $20 OFF First Prenatal Massage!

Present this coupon at CTS to receive $20 off your first prenatal massage. First time clients only.
Promo Code: PRENATAL2016
Offer Expires: April 15, 2016