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Mango Banana Smoothie

Mango Banana Smoothie

Looking for a refreshing smoothie to take with you for those hot summer days? Look no further. This mango banana is delish!

Juice Plus+ Complete

Chocolate Coffee Smoothie

Chocolate Coffee Smoothie

This is a great go to breakfast smoothie if you are looking for a little caffeine in the morning. You can also use decaffeinated coffee for an afternoon snack or even dessert.


Juice Plus+ Complete

Juice Plus+ Complete

Protein Shakes to Keep You Nourished on The Go!

We are well into the Summer now and it is HOT out there. Hydration is the key to staying healthy. Of course we should drink plenty of water but there are many other options available that will keep us hydrated as well as provide nutrition for our bodies. The obvious are fruits and veggies. When we think fruits and veggies they don’t always sound appetizing. However, smoothies are a great alternative and you can add protein to make it a meal and keep it light at the same time. When choosing a protein mix there are many different choices. We have chosen Juice Plus Complete as our go to protein powder. It is a plant based protein powder that is available in both chocolate and vanilla. It is low in natural sugar, a great protein source and balanced with nutrients and fiber. All in all it is a perfect solution for a balanced diet on the go through these hot summer months.

During the month of August we will be featuring a daily recipe for smoothies, snacks, and meals made with Complete. Stay tuned to both our Facebook page and blog to receive them.


• 13 grams of protein
• 8 grams of fiber
• Naturally no/low fat
• All natural sweetener blend
• Low-glycemic • Gluten free
• Non-dairy • 100% vegan

For more information on Juice Plus Complete click here.

Stay Cool this Summer with Smoothies!

Smoothies to Stay Cool on those Summer Days!

Lean Green Power Shake

1 Kiwi
1 green apple
1 large carrot
1 cup of frozen or fresh kale
1 frozen banana
4 cups of water
1 scoop of Juice Plus+ Complete French Vanilla(For more info click here)

Blend ingredients in a high speed blender until smooth. Add more ice and water for desired consistency. Serves at least 2 adults.

Orange Vanilla “Dreamsicle”

1 scoop Juice Plus+ Complete French Vanilla(For more info click here)
1/2 cup hemp milk or almond milk
1 whole orange, peeled and cut into chunks
1/4 teaspoon pure lemon extract
1/4 cup water
1 tablespoon hemp seeds

Blend ingredients for 30-40 seconds in a high speed blender. Serve and enjoy!

4th of July Promotion

Things You Should Know About Coffee

Things You Should Know About Coffee

Your favorite morning indulgence has some health and performance benefits, too!

     Hundreds of studies have shown that consuming caffeine before a physical challenge likely helps subjects go farther and faster than when they go without it. This effect holds true in studies of both endurance athletes and sprinters.…but it works best when timed right… A study last year indicated that the best time to take caffeine for a performance boost is an hour before your event begins. Yes, it is possible to have too much though. Research shows that about three to six milligrams of caffeine per kilogram of body weight is all you need to see benefits. (For a 150-pound person, that’s roughly 12 ounces of strong coffee.) Higher doses don’t do more to improve performance, and you run the risk of developing negative side effects like dizziness, anxiety, and heart palpitations.
Coffee boosts your brain!
  A review published earlier this year examined the difference between the effects of caffeine on its own and the effects of consuming it in coffee. Coffee contains a number of substances (including polyphenols) that have been shown to help people with dementia, stave off Alzheimer’s disease, and positively influence brain health.

Coffee isn’t proven to dehydrate you!

 Studies have found drinking up to about five cups of coffee has little to no effect on hydration. (However, if coffee tends to “get things moving” for you before a run, consider replenishing what you’ve lost with an electrolyte-rich drink.)

Coffee may help post-exercise recovery, too!

 One study had cyclists ride hard for two days in a row to put them in a glycogen-depleted state. Those who drank a recovery drink with carbs and caffeine rebuilt their glycogen stores by 66 percent more than those who drank only carbs.

You can do more than just drink coffee!

 If a morning cup just isn’t enough, try topping your pancakes with coffee butter, whipping some coffee into a smoothie, or freezing coffee with herbs for a cold, caffeine-laced treat.

You may not need to swallow it to reap benefits!

 A recent study in the journal Applied Physiology, Nutrition, and Metabolism suggests that receptors in your mouth can sense the presence of caffeine and boost your performance, even when you spit out the drink. Might be helpful in the later miles of a long race, when you’re not feeling up to ingesting any more gels.

Gluten Free Pros and Cons

There Are Pros And Cons To A Gluten-Free Diet

The gluten-free diet seems to be the latest trend.  Now “gluten-free” is a buzzword. There are gluten-free restaurants, as well as new food products, and old food products in “gfree” versions to satisfy people’s needs. Whether it’s people who suffer with Celiac Disease, people with “gluten sensitivity” or even people who have simply hopped on the bandwagon for a perceived health benefit, it’s certainly a hot topic these days. However, many people don’t quite even know what gluten is. So what exactly is it? Gluten is a protein found in grains, such as wheat, barley and rye. It can be found in pretty much any delicious thing we eat. Unfortunately, that means no bread, pasta or baked goods. I’m sure you’re wondering: Why would anyone want to give that up? Well, those people who suffer from Celiac must stay far and clear from gluten. Celiac Disease is an autoimmune disease in which the consumption of gluten can cause damage to the small intestine. When people with Celiac consume gluten, there is an immune attack on the villi within the small intestine. This then causes nutrients to not be absorbed. Obviously, when there are no nutrients being absorbed, our health declines, and our bodies do not function properly.There are also people who have gluten sensitivity—but are not diagnosed with Celiac Disease. Having a gluten sensitivity means that they suffer from all the similar symptoms after consuming gluten, but their small intestines are not being destroyed or damaged. Some symptoms people experience after consuming gluten are headaches, stomachaches, energy fatigue, dizziness and bloating. None of these are enjoyable, but they are not life threatening.Then there are people who wish to cut gluten out of their diet for reasons like health benefits or weight loss. Thalia Prum, a practicing dietitian, says that because a gluten-free diet is restrictive and limited, many people see weight-loss results when they substitute the high-calorie foods, like carbohydrates where gluten is found, with natural ones. However, since we all need a balance of carbs in our diet, the health benefit comes when we choose the “good carbs.” Fruits, vegetables and beans are gluten-free by nature. There are some excellent gluten-free grain options out there as well.

But what exactly are the pros and cons of a gluten-free diet?


  1. Cutting gluten out of your diet can lead to a healthier life. For those with Celiac, eliminating gluten from their diet is essential for optimal health. Many say they feel better immediately after cutting it out. Also, nutrients will finally be absorbed better when the proper foods begin to enter the body. For those that don’t have Celiac and don’t quite know why they might be experiencing stomach issues, eliminating gluten may help those problems. If you experience negative effects from gluten, cutting it out of your diet will certainly cause you to feel better.
  2. Who wouldn’t want more energy? Removing gluten from your diet eliminates high-calorie carbs, which can sometimes make us feel sluggish or bloated. Although certain carbs are essential for an active lifestyle, natural substitute ones do the trick too. Sweet potatoes are an excellent option!
  3. Removing gluten from your diet aids weight loss. When you replace breads and pastas with natural foods like fruits and vegetables, you’re more likely to get rid of that extra fat.
  4. Because it’s made from grapes, wine is naturally gluten free. Now that’s a plus!


  1. You have to say goodbye to what is perceived to be the best foods around.
  2. Those with a very active lifestyle, for example runners, fuel from carbs. Finding substitute gluten-free brand options of pasta and bagels is possible. However, they are not nearly as tasty and they don’t provide the same performance results.
  3. If you’re choosing the gluten-free diet, be aware that your body is already used to the particular foods and carbs you put into it. Sometimes removing them may have a negative effect on your nutrient intake. Most foods that contain gluten also contain calcium, vitamin B and iron. When that’s taken away, so are your other essential nutrients. You should stick to natural foods to replenish those missed vitamins and minerals not substitutes.
  4. Anemia is common in athletes who are on a gluten-free diet. Gluten-free food substitutes are typically not iron fortified. It’s important to find ways to replace the lost iron.

A gluten-free lifestyle isn’t necessarily a bad one! It certainly has some positive effects for those who choose it. However, there also some negative effects. The biggest concern is that you should replenish your body with natural foods that contain that vitamins and minerals

Current Events

Red White and Brew




Join us for the run Uncle Sam would have wanted on Saturday, July 1st on the  Riverfront in Downtown Jacksonville Fl. Run the riverwalk like the Redcoats were coming complete with a Halfway Bacon Station, Food Trucks, Live Entertainment and More. Registration includes a Freedom Kit ™ that comes complete with a t-shirt, custom medal with beer opener, 2 beers & bacon during the race, swag bag + more. As always, awards for the top 3 overall M/F and age group awards too!  Besides the race, spectators and Americans alike can partake in multiple food trucks, live entertainment, over 100 local artisans & farmers, and of course cold beer ALL DAY from 8am-3pm. Best thing of all, the event supports two of our local Jacksonville veteran charities.

Register Now

Aren’t these Bottle Openers the BEST!


Slow Cooker Eggplant Parmesan

Table Scraps

Wondering what to do with all those eggplants?

Slow Cooker Eggplant Parmesan is the
Perfect eggplant parm. without the hassle of frying!

TOTAL TIME: 4:10 PREP: 0:10 COOK: 4:00


2 large eggplant, sliced into 1/2″ coins
2 eggs, lightly whisked
1 c. panko bread crumbs
1 tsp. garlic powder
1 tsp. Italian seasoning
2 c. marinara
12 oz. mozzarella cheese, sliced
1/2 c. grated Parmesan
Fresh basil, for garnish
kosher salt
Freshly ground black pepper


Place eggplant on paper-towel lined baking sheet and sprinkle each piece with salt. Let sit for 30 minutes and pat dry.
Spread about a third of the sauce in the bottom of a slow cooker. Whisk together panko brad crumbs, garlic powder and Italian seasoning. Season with salt and pepper.
Dip each piece of eggplant in eggs then dredge in bread crumbs. Lay an even layer of slices into the slow cooker. Top with more sauce and mozzarella. Repeat layers 2 more times. Cook on high for 4-5 hours.
Sprinkle with Parmesan and garnish with basil.

Athlete of the Month

Athlete of the Month

We would like to congratulate both Marie and Trey Tesiero as our athletes of the month. They have both shown great dedication in RISE with our staff, always giving it 100%. They are two of our newer members and we look forward to continuing to see them work hard and accomplish their goals. Below are some great accomplishments these young athletes have had and we look forward to training them to be there best and succeed in making many more.

Marie is a two time Qualifier for USKG Worlds and finished 57th as a nine year old. She is the sole female member of Fruit Cove Middle School Golf Team. Marie has won local qualifiers for both Drive, Chip and Putt and Punt, Pass and Kick. Wow, great job! You go girl!

Trey has 16-18 National Championships as a 15 year old. He placed 44th at last year’s HJGT (Hurricane Junior Golf Tournament) and has two top 3 finishes on the HJGT this year. Trey is also a member of the Creekside High School Golf Team with two top three finishes as a freshman. Awesome job Trey keep up the hard work!

Marie Fruit Cove Flyer






Marie during Fruit Cove Middle Golf Match







Trey Hurricane Tournament at UF






Trey Chosen for Kindness Award