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Same Day Appointments Available.
8:00 am – 5:00 pm - Mon – Fri

Patellofemoral Exercises

Patellofemoral Exercises

Patellofemoral syndrome is pain at the front of your knee, around your
kneecap (patella). Sometimes called “runner’s knee,” it’s more common in
people who participate in sports that involve running and jumping. Pain
usually causes a dull, aching pain in the front of your knee. This pain
can be aggravated when you walk up or down stairs, kneel or squat.
Sitting with a bent knee for long periods of time can also cause aggravation to the area.

Lower Back Exercises

Lower Back Exercises

Chronic low back pain is pain, muscle tension, or stiffness localized below the coastal margin and above the inferior gluteal folds, with or without sciatica, and is defined as chronic when it persists for 12 or more weeks. Pain is described as dull or achy in the lower back, stinging/burning pain that moves from the low back to the back of the thighs; can include numbness or tingling (sciatica). Symptoms also consist of muscle spasm and tightness in the lower back, pelvis, and hips.

Ankle Exercises

Ankle Exercises

Chronic Ankle instability is a condition characterized by a recurring
“giving way” of the lateral (outer ) side of the ankle. This condition
often develops after repeated ankle sprains. Usually the “giving way”
occurs while walking or doing other activities, but it can also happen
when you’re just standing.

Upper Crossed Syndrome Exercises

Upper Crossed Syndrome Exercises

Upper crossed syndrome (UCS) occurs when the muscles in the neck,
shoulders, and chest become deformed, usually as a result of poor
posture. Some symptoms are headache, neck pain, strain in the back of
the neck and often weakness. You may also experience pain in the upper back, sore
shoulder blades, pain in the jaws, and fatigue.

Shoulder Impingement Exercises

Shoulder Impingement Exercises

Shoulder impingement is a condition where your shoulder’s rotator cuff tendons are intermittently trapped and compressed during movements. This causes injury to the shoulder tendons and bursa resulting in pain during movements of the shoulder. Some symptoms are minor but more serious symptoms result in constant pain in your arm, pain that goes from the front of your shoulder to the side of your arm, pain that gets worse at night,  or
shoulder and/or arm weakness.

 

 

Holiday Hours

Happy Holidays to everyone.

Please note our office hours during the
holidays.
December 24th – 8am to 12pm
December 25th – closed
December 26th – 28th normal office hours (8-5)
December 31st – 8am to 12pm
January 1st – closed

“Warm and Fuzzy” Chocolate

“Warm and Fuzzy” Chocolate

Desert

Cook 1 hr 30 mins ∙ Makes 20 ∙ Difficulty Easy

INGREDIENTS
  • 1 cup almonds
  • 1 tbsp chili powder
  • 1 cup shredded coconut
  • 13 oz dark chocolate chips
  • Cooking spray
  • Sea salt
DIRECTIONS

1. Set oven to 350 degrees
2. Add almonds to a baking tray line with parchment paper.
3. Lightly spray with oil, then add chili seasoning and sea salt.
4. Rub almonds in the seasoning and evenly spread them out on the baking tray.
5. Bake 10-12 minutes, or until lightly toasted. Allow to cool, then break into smaller pieces using a food hammer. Set some aside for topping
6. Melt chocolate in a microwaveable safe bowl. Once melted, add the coconut, and pour mixture over the almonds in the tray. Try to evenly distribute in the tray.
7. Sprinkle the remaining almonds as a topping along with a pinch of sea salt.
8. Place the baking try in a refrigerator for 1 hour to cool solid.
9. Once solid, break into pieces, which should look like bark.

NUTRITIONAL INFO

Calories – 110
Fat – 10
Sugar – 1
Carbs – 14
Protein – 3
Fiber – 6

Goodbye!

Dear Clients,

I have truly enjoyed working with each and every one of you.  I feel like each of you has helped me to grow and become the person I am.  That being said, it is time for me to move on to the next chapter of my life.  I have accepted a position with Flagler Hospitals’ Intensive Outpatient Program and will be beginning that position early December.

Diana Brummer, MSW, will remain here in our office and is available to see you after I am gone. Although she does not accept insurance at this time, she has generously agreed to see all of my former clients for $25 per session.

I am still seeing clients through the remainder of November and although I know I won’t be able to accommodate everyone, I will do my best to get you in, if you desire a formal closeout session.  I will also be able to send any case notes you wish to your next therapist.

You have all done amazing self-work and come a long way!  I will be excited to see how much further you can go as you continue your journey.

With faith and hope always,

Louise Osborn, LMHC, CTP

Thanksgiving Recipes

Thanksgiving Recipes

Riesling-Peach Glazed Ham

Thanksgiving isn't just about turkey—we were sold at "Reisling-peach." Pin it.

Ingredients

1 fully cooked smoked bone-in half ham 6-8 lb

1 cup Riesling wine

2 sprigs fresh thyme

1 shallot finely chopped

1 18 oz jar peach preserves

1/2 cup packed light brown sugar

1/2 cup stone-ground mustard

Instructions

  1. Preheat oven to 350 degrees
  2. Line a shallow roasting pan with foil
  3. Place ham on the rack in roasting pan
  4. Put ovenproof meat thermometer in ham so tip is in center of thickest part of meat and does not touch bone
  5. in a 1 quart saucepan, heat wine, thyme sprigs, and shallot to boiling over medium-high heat
  6. Reduce heat and simmer uncovered until the wine is reduced to 1/2 cup
  7. Remove from heat and discard thyme sprigs
  8. Stir in peach preserves, brown sugar, and mustard
  9. Brush half of glaze mixture over ham
  10. Bake uncovered 1 hour 30 minutes, basting with remaining glaze mixture every 30 minutes
  11. Cover loosely with foil
  12. Bake 30 minutes longer or until thermometer reads at least 140 degrees
  13. Let stand 15 minutes before slicing and serving

Brown Sugar Bacon Sweet Potatoes

Brown Sugar Bacon Roasted Sweet Potatoes

Ingredients

2 large sweet potatoes, peeled and diced into 1″ cubes

5 strips of bacon, diced

1/4 cup olive oil

1/2 cup brown sugar + more for sprinkling

Instructions

Preheat oven to 350. Line a baking sheet with parchment paper or tin foil. Peel your sweet potatoes.

In large bowl add your sweet potatoes and olive oil and toss to coat. Add in your bacon and brown sugar and again toss to coat and distribute your bacon.

Lay your ingredients on the baking sheet. Roast in oven for about 30-35 minutes or until sweet potatoes are fork tender.

Remove from oven and transfer to serving bowl, sprinkle with additional brown sugar and enjoy!

Pumpkin Shaped Rolls

Pumpkin-Shaped-Rolls-Large

Ingredients:

12 Rhodes™ Dinner Rolls or 12 Rhodes Texas™ Rolls, thawed but still cold

2 tablespoons butter, melted

12 pecan pieces, for stems

Directions:

  1. Shape each dinner or Texas roll into a slightly flat ball.
  2. Using scissors, make 6 to 8 cuts, equally spaced, around the outside of each ball about 1/2- inch deep.
  3. Using the handle of a wooden spoon, poke a deep hole into the top of each pumpkin shaped roll.
  4. Place on a sprayed baking sheet and cover with sprayed plastic wrap. Allow to rise until almost double.
  5. Remove wrap and re-poke stem hole.
  6. Bake at 350°F 15-20 minutes or until golden brown. Remove from oven and brush with butter. Insert pecan pieces into pumpkin rolls for stems.

 

Thanksgiving Office Hours

Thanksgiving Office Hours!