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5 Tips to Eating Healthy During the Holidays

5 Tips to Eating Healthy During the Holidays

‘Tis the season for family, festivity, and food—lots of food. Temptations are everywhere.

1. Holiday-Proof Your Plan

You may not be able to control what food you’re served, and you’re bound to see other people eating a lot of tempting treats. Meet the challenges armed with a plan:

  • Eat close to your usual times to keep your blood sugar steady. If your meal is served later than normal, eat a small snack at your usual mealtime and eat a little less when dinner is served.
  •  Offer to bring a healthy dish along.
  • If you have a sweet treat, cut back on other carbs (like potatoes and bread) during the meal.
  • Don’t skip meals to save up for a feast. It will be harder to keep your blood sugar in control, and you’ll be really hungry and more likely to overeat.
  • If you slip up, get right back to healthy eating with your next meal.

2. Outsmart the Buffet

When you face a spread of delicious holiday food, make healthy choices easier:

  • Have a small plate of the foods you like best and then move away from the buffet table.
  • Start with vegetables to take the edge off your appetite.
  • Eat slowly. It takes at least 20 minutes for your brain to realize you’re full.
  • Avoid or limit alcohol. If you do have an alcoholic drink, have it with food. Alcohol can lower blood sugar and interact with diabetes medicines.

3. Fit in Favorites

No food is on the naughty list. Choose the dishes you really love and can’t get any other time of year, like Aunt Edna’s pumpkin pie. Slow down and savor a small serving, and make sure to count it in your meal plan.

4. Keep Moving

You’ve got a lot on your plate this time of year, and physical activity can get crowded out. But being active is your secret holiday weapon; it can help make up for eating more than usual and reduce stress during this most stressful time of year. Get moving with friends and family, such as taking a walk after a holiday meal.

5. Get Your Zzz’s

Going out more and staying out later often means cutting back on sleep. Sleep loss can make it harder to control your blood sugar, and when you’re sleep deprived you’ll tend to eat more and prefer high-fat, high-sugar food. Aim for 7 to 8 hours per night to guard against mindless eating.


Gingerbread Man Dash

Gingerbread Man Dash


Join your favorite holiday cookie at the 7th Annual Gingerbread Man 10k/5k Dash on December 2nd at 8:00 a.m. in World Golf Village. The real Gingerbread Man will be out running amuck around the course…catch him if you can!  Holiday socks, hats and general candy cane striped attire are encouraged. Pets are also welcome!
This family fun run has become the run of the season in St. Johns County. Participants will enjoy a beautiful, safe course with awards for both runners and walkers. At the finish, enjoy a Gingerbread Man cookie (of course) along with great eats and drinks for participants with our friends from PDQ and Tropical Smoothie Cafe. 10k/5k runners receive a great Tee with and custom medal. 
Did we mention that your 4-legged friends are welcome? Dog treats provided for all furry finishers! NOTE: Please discourage canines from chasing after the Gingerbread Man. LOL!
Donate unopened toys to local children in need. You’ll be entered to win some great giveaways when you bring one (or more) toys. One entry per toy.
We know want to win a prize…see you at the toy box!
​And by simply signing up, you are helping the Easy Peasy Kids Fitness Foundation!

All kids get a finisher medal and gingerbread cookie! Easy Peasy! 
Registration 10k/5k
Adults $25 until October 23rd, then $30 until November 28th,
then $35 up to and on race day.
16 and under $15 until October 23rd, then $20 until November 28th,
then $25 up to and on race day.

Kids Fun Run
Adults $10 until November 28th, then $20 up to and on race day.



Thursday, November 23 at 7:30 AM – 9 AM EST

Start a new family tradition this Thanksgiving with the Run Turkey Run 5k in beautiful World Golf Village with Ultimate Racing.

The 3rd Annual Run Turkey Run will be loaded with tradition and fun for the whole family. Great prizes and awards and you’ll be heading out in plenty of time to get home for turkey. So plan to get that turkey in the oven early and come kick out a quick 5k run or walk to start off your day in a healthy way.

5k Participants will receive a custom medal and long sleeve T-shirt, age group awards too. Delicious fruit will be served with Cranberry Sparklers. 5k Medal and T-shirt only guaranteed by Friday 11.17.

Kids fun run will receive a short sleeved t-shirt.

We look forward to spending our Thanksgiving morning with our UR Family!

Roasted Sweet Potatoes


Roasted Sweet Potatoes


Ingredients Serves 4

4 sweet potato, peeled and cut into 1-inch cubes

14 cup extra-virgin olive oil, plus more for drizzling potatoes after cooked

14 cup honey

2 tsp ground cinnamon

1 salt

1 black pepper, freshly ground


  • Prep 
  • Cook 
  • Ready 
  1. Preheat oven to 375 degrees F.
  2. Lay the sweet potatoes out in a single layer on a roasting tray. Drizzle the oil, honey, cinnamon, salt and pepper over the potatoes. Roast for 25 to 30 minutes in oven or until tender.
  3. Take sweet potatoes out of the oven and transfer them to a serving platter. Drizzle with more extra-virgin olive oil.


Open House

Come join us  on Dec 9th from 9:30-11:30am.

Enjoy some healthy snacks while you speak with our experts about tips on diet and exercise, and information on our run club. We will be registering new clients with our introductory offer into our wellness center. Get started planning your New Years resolution now. There is limited space so don’t wait. Our experts will also be offering a free functional movement screening. Take a look at your strengths and weaknesses and let us show you how we can help you become the strongest, healthiest you.



Remember Your New Year’s Resolution?

I, Dr. Osborn, have been in practice now for about 12 years, and after this long period of time, the one area I continue to struggle with in helping patients is helping them find ways to change their bad habits into goods ones… on a permanent basis. We all get “gung ho” for a little when we want to change something. Remember your New Year’s Resolution. All of them. How many of them stuck? How about this years? Most of us realize we have to make this change, but with work, and kids, and a million things to do… Well, here are some tips to help you turn those best intentions into a new way of life and a new you.

1. Keep things simple don’t try to fit too much into one day. There’s work, dinner with the family, and homework or sporting events with the kids, but believe it or not that still leaves a couple of hours in the day for you. With a little planning, you can get a quick 30 minute workout in, and pack your food for the day, all in less than an hour. Set an appointment with yourself to focus on your goals.

2. Get advice from reliable sources. The internet is a blessing and a curse. For all the good information out there, there’s at least three times as much bad. I can’t tell you how many patients come to me having tried diets or exercises that have no sound basis whatsoever. There are also a lot of well-intended people with bad information. If you’re one of my patient, ask me. Otherwise, a great place to start for reliably certified people in the nutrition and exercise realm is the American College of Sports Medicine.

3. Change your beliefs, I am surprised how many people try the same things over and over expecting different results.  Remember that old saying about insanity? Change is hard, (don’t ask me about my bad habits), so pick one thing and set some goals to change it. Maybe you don’t eat well. Set a goal to begin meal planning for the week, and just make this one change for about 6 weeks. By then it will become a new normal.

4. Communicate with someone who is helpful. One of the real benefits of working with patients in our wellness program is I get a great deal of communication and interaction with them, more than I do in the normal day to day drudgeries of medicine. You can also team up with someone, a friend or a spouse, to be your motivational buddy. Work with this person to communicate and help stay focused.

5. Measure your progress On any path to success, you have to know your starting point and your goal. In between these two points, you have to measure if you’re getting there. We often use the scale as a measure, but I encourage people I work with to

avoid the scale and simply measure how many days they stuck to their diet in a week, and how many days they made it to the gym. I rarely find people who adhere to their diet 6 days a week, exercise 6 days a week, and eventually don’t find success on the scale.

Hopefully these tips will help you get reset, if you have fallen off the wagon. It’s a little too early for a New Year’s Resolution, but a New Day resolution is less than a day away. For even more information visit RISE Wellness Programs at 108 Bartram Oaks Walk, Suite 103. You can work one on one with Dr. Osborn and his team to establish a personalized plan for you to achieve your goals. Our program is more than exercise and diet, it encompasses a comprehensive lifestyle program to keep you at your best and moving forward.

Comprehensive Biometric Concussion Screening


Comprehensive Biometric Concussion Screening

Injury Evaluation Clinic

Dr. Osborn and Dr. Northrup’s

Injury Evaluation Clinic


Free Injury Evaluations


We would like to announce our injury evaluation clinic for the fall.  Every Saturday morning during football season we will open our office for athletes who need injury evaluations.  This is available for Our clinic is staffed by sports medicine trained physicians, Dr. Ross Osborn and Dr. Tod Northrup.


Saturday- 8:30-9:30 am



The Center for Health and Sports Medicine

115 Bartram Oaks Walk, #104

St. Johns, FL 32259

(Located in the Bartram Oaks Walk Center)





(Note: While evaluation and recommendations for treatment are free, any treatments, advanced diagnostics, bracing or casting are not, and will be subject to professional fees if a patient so chooses.)

Are you suffering from neck, shoulder or upper back pain?

Upper Crossed Syndrome

Do you suffer from neck, upper back or shoulder pain?

If this sounds like you, your symptoms may initiate by what is called upper crossed syndrome.  Upper crossed syndrome is a forward head rounded shoulder posture caused from multiple hours of sitting in front of a computer, television, mobile phone or in your car during your daily commute.  This poor posture leads to overactive muscles(tight) and a complementing set of underactive muscles(weak).  This causes poor movement patterns, and in our technological heavy society, increased stress on the head, neck and shoulder joints.

The first step to improving any postural distortion pattern is being able to identify the condition. Our Staff at The Center for Health and Sports Medicine are trained at the evaluation and treatment of upper crossed syndrome.  If you are suffering from neck, back or shoulder pain we can address your postural and movement imbalances so you can return to your normal daily activity pain free.

When performing your own workout routine, attaining and maintaining ideal posture is paramount to a safe and effective program. In order to address postural or movement imbalances, the less-than-ideal posture has to be identified and a corrective exercise strategy developed. Our staff with RISE implements these corrective strategies into all of our clients exercise programming.  Below are a few examples of exercises and stretches to combat upper crossed syndrome.

Chin Tuck – Perform 15 Reps, hold for 5 Secs








Scapular Retraction – Draw Shoulders down and back squeezing scapula together.  Perform 15 Reps, hold for 5 Secs





Door Way Stretch – Hold for 30 secs








Lateral Neck Flexion Stretch – Hold for 30 Secs

Plantar Fasciitis


Plantar Fasciitis


Do you ever wake up with heel pain and that first step in the morning is excruciating?  You may be suffering from Plantar Fasciitis.

Plantar fasciitis is inflammation of the connective tissue that stretches from the heel to the toes spanning the arch of the foot.  It is caused by overuse which creates an inflammatory thickening or degeneration of the tissue.

Plantar fasciitis is more common in runners and individuals who stand most of their day.   In addition, people who are overweight and those who wear shoes with inadequate support have an increased risk of plantar fasciitis. Other contributing factors are high arched or flat feet and over pronating(feet rolling inward).

There are a few simple things you can do to treat plantar fasciitis and avoid extended heel pain.

  • Wear comfortable shoes with a supportive arch. Get a new pair of shoes.
  • Give your feet a rest. Avoid activities which increase pain.  Decrease long runs and take breaks if standing on hard surfaces.
  • To reduce pain and swelling try putting ice on your heel and take and over-the- counter pain reliever like ibuprofen.
  • Perform Calf, Arch and Toe stretches and strengthening daily. See examples of some exercises below to try.
  • If pain persists see our staff at The Center for Health and Sports Medicine for evaluation and treatment.


Foam Roll Calves and use golf ball/lacrosse ball/bottle to roll out arch.

Calf Roam Roll- For a video click here