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Coming 2019

Did you hear the NEWS?

 

I, Dr. Osborn am excited to share with you the announcement, that we are on our way to a new office building. Construction has begun and we hope to open in 2019. In our new space we will be able to increase the breadth of services, return a lab to our office and resume our wellness and athletic development programs in a state of the art facility. Don’t worry we are not moving far. Our new space will be right across the street, behind PDQ on San Jose.

 

Body Weight Workout

Body Weight Training

There are many individuals looking to get fit and are not sure how to. Society is under the impression that you need to join a gym and get a trainer. Yes, those are helpful but are not necessary. There are many exercises you can do on your own that are weight bearing and can provide similar results to that of which you would get at a gym. Our Exercise Physiologist at Dr. Osborn’s office, Fred has put together a great body weight workout that you can do at home or on the go. This workout takes 15 to 30 minutes to complete and is a great overall workout to help motivate you as well as work your core muscles.

No gym, no problem! You can get a great workout with 15-30 minutes of body weight only exercises. Performing body weight exercises are easy to add to any workout regimen because they’re easily modified to challenge anyone. Adding extra reps, performing the exercises faster or super slowly, taking shorter breaks, or adding a ballistic movement (like a clap at the top of each push-up) are just a few ways to make the simplest workout tougher. And with each added modification, your progress is obvious. Workouts are very efficient because you can move from one exercise to the next without adjusting equipment. This will help keep your heart rate up burning more calories in a shorter period of time and increasing your aerobic capacity. By limiting rest time in between exercises you can combine a cardio and strength session performing a body weight workout. Sessions can be modified to concentrate on core, flexibility, and balance. Body weight exercise programs are also ideal for injury prevention and you’ll never have an excuse not to work out. No equipment needed and even 15 minutes of constant motion can improve your fitness. At the Center of Health and Sports Medicine our RISE Wellness clients that travel or are unable to get to the gym are prescribed a body weight workout they can do anywhere. See the link below of an example of a 15 minute workout you can try today.

Body Weight Workout

Benefits of Tumeric

Benefits of Tumeric

 

Image result for benefits of turmeric

 

 Proven Health Benefits of Turmeric

Turmeric is the spice that gives curry its yellow color. There are many articles supporting the benefits of turmeric. Recently, science studies have indicated that turmeric does in fact contain compounds with medicinal properties. These compounds are called curcuminoids. The most important of which is curcumin. Curcumin is the main active ingredient in turmeric. It has powerful anti-inflammatory effects and is a very strong antioxidant. The actual curcumin content found in turmeric is not high though. Most of the studies that have been done are using turmeric extracts that contain mostly curcumin itself, with dosages over 1 gram per day. These results would be very difficult to reach  using only the turmeric spice in your foods. If you would like to experience the full effects of this herb, you would need to take an extract that contains significant amounts of curcumin. Unfortunately, even if you do take the extract, the curcumin is poorly absorbed into the bloodstream. It helps to consume it with black pepper, which is a natural substance that enhances the absorption of curcumin. Curcumin is also fat soluble, so it would be beneficial to take it with a fatty meal. If you want to buy a turmeric/curcumin supplement, then there is a great selection on Amazon with customer reviews. Studies recommend that you find one with bioperine (another name for piperine), which is the substance that enhances absorption of curcumin. Without this substance, most of the curcumin just passes through your digestive tract.

Below are more health benefits of Turmeric/Curcumin.

1. Turmeric Dramatically Increases The Antioxidant Capacity of The Body

2. Curcumin Boosts Brain-Derived Neurotrophic Factor, Linked to Improved Brain Function and a Lower Risk of Brain Diseases

3. Curcumin Leads to Various Improvements That Should Lower Your Risk of Heart Disease

4. Turmeric Can Help Prevent (And Perhaps Even Treat) Cancer

5. Curcumin May be Useful in Preventing and Treating Alzheimer’s Disease

6. Arthritis Patients Respond Very Well to Curcumin Supplementation

7. Studies Show That Curcumin Has Incredible Benefits Against Depression

8. Curcumin May Help Delay Aging and Fight Age-Related Chronic Diseases

For more details on Tumeric and Curcumin.

MDVIP

Dr. Osborn’s

Image result for mdvip

 

 

We have all heard at this time about Dr. Osborn’s new MDVIP Program being implemented in to the practice. I’m sure you may all have many questions like…

  • What is it?
  • Why is he doing it?
  • How does it work?
  • When does it start?
  • Do I qualify for it?
  • How much is it?
  • Does insurance cover it?
  • How do I join?
  • Are my children included in this program?
  • How is it different?
  • What if I do not like it?
  • Can I still come to the office if I do not join?

These are all great questions and there is no one answer to some of them. This program is designed for each individual and their health needs. It may be a great fit for some and not for others. We at The Center for Health and Sports Medicine would love to present you with all the facts so you can make a better decision. The best way for us to do that is to speak with you about your individual needs/goals for your health. We have many different ways we can go about this around your schedule.

You can call the office (904-240-0442) and speak with Katherine our patient advocate or you can contact her directly (1-877-813-6181)

You can come to one of our Health Forums offered on Wednesday in the office either 4 or 6pm. Please call to RSVP for this.

We are also having a large Health Education Meeting on June 26th at Maple Street. Details to come. (you will need to RSVP for this event, so please call the office at 904-240-0442.

You can contact the office and ask to either receive a call from Dr. Osborn or speak with him directly on a Wednesday. Please call the office(904-240-0442) to set up an appointment to do this.

You can visit Dr. Osborn’s MDVIP website 

In the next few weeks we will be posting to our Facebook page and Website Blog answers to many of the questions our patients have asked us. Please follow us as we continue to update our patients with facts regarding the program.

 

 

Cape Cod Chopped Salad

Cape Cod Chopped Salad

Ingredients for the Salad

8 slices (8 ounces) thick-cut bacon, such as Niman Ranch

8 ounces baby arugula

1 large Granny Smith apple, peeled and diced

1/2 cup sliced almonds

1/2 cup dried cranberries

6 ounces blue cheese, such as Roquefort, crumbled

Ingredients for the Dressing

3 tablespoons good apple-cider vinegar

1 teaspoon grated orange zest

2 tablespoons freshly squeezed orange juice

2 1/2 teaspoons Dijon mustard

2 tablespoons pure maple syrup

Kosher salt

1/2 teaspoon freshly ground black pepper

2/3 cup good olive oil

10 Tips for Beginner Runners

10 Tips for Beginner Runners

 

1.      Planning

As a beginner, strategic planning is a great consideration since it helps in improving faster than simple winging it. The planning aids in avoiding pushing oneself so fast, and the risk of burnout.

2.      Getting the right kit

Running is quite a cheap sport where only a pair of shorts, t-shirt and some trainers for a starter. However, as a professional runner, you might also want to invest in a decent running watch and the right shoes to maximize performance.

3.      Pick up the pace

A starter should gently amble with the same loop a couple of times a week which should be a slower pace at first and then proceed to faster pace. In order to improve on the pace, there should be different forms of warm-ups.

4.      Perform other vigorous exercises

Even though many runners consider any other training that does not involve running as a waste of time, it is of benefit to starters since increases the respiratory rates. The exercises may involve those that help the knees function properly increasing the efficiency during running.

5.      Healthy eating

Generally, the body digests simple carbohydrates at a faster rate than proteins. Since carbohydrates which are stored as fuel can make one run for ninety minutes, it is necessary that one should take some gels to increase the fuel storage and make the starter run for a longer period.

6.      Getting a group

A starter needs to get a running group where he/she acquires the motivation, inspiration and commitment to continue with the process. Since everyone experiences times that they don’t want to run, when committed to a certain group there is the pushing force that makes them run continuously.

7.      Get hydrated

As a starter, one needs to get hydrated as the body also requires being fueled during the running processes. A recommendation of about 20 oz. of water about two hours prior to running is set. Whenever someone runs for more than an hour, there is the need for replacing the water previously taken with a sports drink. This helps to maintain the electrolyte level in the body as well as increasing the levels of some nutrients involving sodium, potassium and manganese.

8.      Get rest

Rest is a requirement by the body where it provides time to rebuild and recover. Whenever one runs or performs an exercise there are micro tears created which need to be recovered thus showing the essentiality of rest after every exercise. If one does not take enough rest, there can be signs of feeling tired, sluggish or sore.

9.      Getting in tune with the body

There is the need for someone to listen to their bodies to pause running if one does not feel well especially on the points that are greatly involved in the process. One should take some rest and whenever he/she does not feel well, they are supposed to see a doctor.

10.  Get acclimatized

Beginners should try to get acclimatized to the new body requirements after they start their running processes. One should start slowly to avoid the cramping quads, shin splints and sore hips as they start adjusting in the new activities.

Sited from Sports Fitness Advisor

35 Benefits of Running

35 Benefits of Running

1.      Running can help improve your cardiovascular health

2.      Running can help improve one’s mood

3.      Running can strengthen joints

4.      Running burns calories

5.      Running helps promote proper leg workouts

6.      Running helps in working out the core

7.      Running is ideal for a general workout

8.      Running can help promote meditation

9.      Running can help promote weight loss

10.  Running helps improve the health of bones and the muscles

11.  Running can help increase energy levels

12.  Running reduces risk of chronic disease

13.  Running helps skin health

14.  Running helps in improving brain and memory health

15.  Running improves the quality of sleep and helps in relaxation

16.  Running reduces pain

17.  Running increases the learning abilities

18.  Running protects the brain from aging

19.  Running helps to decrease cravings for unhealthy foods and substances

20.  Running increases creativity

21.  Running reduces stress

22.  Running increases an individual’s sex life

23.  Running relieves menopause symptoms

24.  Running reduces someone’s risk of cancer

25.  Running increases the lifespan of a human being

26.  Running increases the functioning of the lungs

27.  Running helps in assimilation of vitamin D

28.  Running helps to improve balance

29.  Running helps to get rid of beer belly

30.  Running fights off common cold

31.  Running reduces depression

32.  Running keeps eyes healthy

33.  Running helps to improve the hearing ability

34.  Running alleviates anxiety

35.  Running boosts self-esteem

For more details on the benefits of running visit the link below.

https://www.sport-fitness-advisor.com/health-benefits-of-running.html

Benefits of Arugula

Arugula

arugula

Along with other leafy greens, arugula contains very high nitrate levels (more than 250 milligrams per 100 grams). High intakes of dietary nitrate have been shown to lower blood pressure, reduce the amount of oxygen needed during exercise, and enhance athletic performance.

The potential health benefits of arugula include lowering the risk of cancer, preventing osteoporosis, and improving muscle oxygenation during exercise.

Arugula is a lesser known cruciferous vegetable that provides many of the same benefits as other vegetables of the same family, such as broccoli, kale, and Brussels sprouts.

Arugula leaves are tender and bite-sized with a tangy flavor. Along with other leafy greens, arugula contains more than 250 milligrams (mg) per 100 grams (g) of nitrate.

High intakes of dietary nitrate have been shown to lower blood pressure, reduce the amount of oxygen needed during exercise, and enhance athletic performance.

This article provides a nutritional breakdown of arugula and an in-depth look at its possible health benefits, how to incorporate more arugula into your diet, and any potential health risks associated with consuming arugula.

Fast facts on arugulaHere are some key points about arugula. More detail and supporting information is in the main article.

  • Arugula is a type of cruciferous vegetable.
  • A certain chemical in arugula may help slow the progression of cancer.
  • Arugula might also improve muscle oxygenation during exercise.

Benefits

Consuming fruits and vegetables of all kinds has long been associated with a reduced risk of many adverse health conditions.

Many studies suggest that increasing consumption of plant foods like arugula decreases the risk of obesitydiabetesheart disease, and overall mortality while promoting a healthy complexion, increased energy, and overall lower weight.

1) Cancer

Arugula provides many of the same benefits as broccoli, kale, and Brussels sprouts.

For the past 30 years, eating a high amount of cruciferous vegetables has been associated with a lower risk of cancer, particularly lung and colon cancer.

Recently, studies have suggested that a sulfur-containing compound called sulforaphane gives cruciferous vegetables both their bitter taste and their cancer-fighting power.

Sulforaphane is now being studied for its ability to delay or impede cancer with promising early results associated with melanoma, esophageal, prostate, and pancreatic cancers.

Researchers have found that sulforaphane can inhibit the enzyme histone deacetylase (HDAC), known to be involved in the progression of cancer cells. The ability to stop HDAC enzymes could make sulforaphane-containing foods a potentially powerful part of cancer treatment in the future.

Easily recognized cruciferous vegetables include broccoli, cauliflower, Brussels sprouts, kale, turnips, and cabbage as well as the lesser-known arugula, Broccolini, daikon, kohlrabi, and watercress.

Arugula also contains chlorophyll, which has been shown to be effective at blocking the carcinogenic effects of heterocyclic amines generated when grilling foods at a high temperature.

2) Osteoporosis prevention

Low intake of vitamin K has been associated with a higher risk of bone fracture. Adequate vitamin K consumption improves bone health by acting as a modifier of bone matrix proteins, improving calcium absorption and reducing urinary excretion of calcium.

Arugula also contributes to your daily need for calcium, providing 64 mg in two cups.

3) Diabetes

Leafy greens contain an antioxidant known as alpha-lipoic acid that has been shown to lower glucose levels, increase insulin sensitivity, and prevent oxidative stress-induced changes in patients with diabetes.

Studies on alpha-lipoic acid have also shown decreases in peripheral and autonomic nerve damage in diabetics.

However, most studies have used intravenous alpha-lipoic acid, so there is uncertainty whether consuming it would elicit the same benefits.

4) Exercise and athletic performance

Dietary nitrate supplementation in the form of beetroot juice has been shown to improve muscle oxygenation during exercise. This suggests that increased dietary nitrate intake might enhance exercise tolerance during long-term endurance exercise.

Some researchers believe that it could improve quality of life for those with cardiovascular, respiratory, or metabolic diseases who find the activities of daily life are physically difficult because of lack of oxygenation.

Beetroot juice improved performance by 2.8 percent (11 seconds) in a 4-kilometer (km) bicycle time trial and by 2.7 percent (45 seconds) in a 16.1-km time trial.

Beetroot is just one of many vegetables that are high in nitrate. Leafy green vegetables like arugula are among the top sources.

 Nutrition

According to the USDA National Nutrient Database, two cups of arugula weighing about 40 g contains approximately 10 calories.

Arugula also contains:

  • 1 g of protein
  • 0.3 g of fat

Consuming 2 cups of arugula will provide:

  • 20 percent of vitamin A
  • over 50 percent of vitamin K
  • 8 percent of vitamin C, folate, and calcium needs for the day

Arugula ranks among the top 20 foods in regards to Aggregate Nutrient Density Index (ANDI score). The ANDI score measures vitamin, mineral, and phytonutrient content in relation to caloric content.

To earn a high ANDI score, a food must provide a high amount of nutrients for a small amount of calories.

Diet

Arugula can be added to fresh salads, pasta, casseroles, and sauces just like other leafy greens.

Arugula is most commonly consumed fresh in salads but can also be incorporated into pasta, casseroles, and sauces just like other leafy greens.

It tends to sauté faster than its tougher cousins kale and collard greens because of its tenderness.

It lends more flavor to a dish than spinach or Swiss chard.

Arugula is easy to grow and perfect for a windowsill garden – it requires only 3 hours of sunlight per day.

Due to its peppery flavor, arugula is often mixed with other milder greens such as watercress and romaine. In Italy, it is common to top pizza with arugula after baking.

Arugula should be stored in the refrigerator and used within a few days of purchase.

Here are some tips to try to incorporate more arugula into your daily routine:

  • Add a handful of fresh arugula to an omelet or scramble.
  • Throw a handful of arugula and blend into a fresh juice or smoothie.
  • Sauté arugula in a small amount of extra-virgin olive oil and season with freshly ground black pepper and freshly grated Parmesan cheese. Eat as a side dish or top your baked potato.
  • Add arugula to your wrap, sandwich, or flatbread.

Or try these tasty and healthful recipes:

Fire roasted corn and arugula pasta with cream sauce

Citrus shrimp salad with white beans and arugula

Sited from Medical News Today.

Benefits of Apples

Benefits of Apples

Apple and apple slices

Apples are sometimes called “nutritional powerhouses” because of their impressive nutritional profile.

Apples contain about 14 percent of our daily needs of Vitamin C (a powerful natural antioxidant), B-complex vitamins, dietary fiber, phytonutrients (which help protect the body from the detrimental effects of free radicals), and minerals such as calcium and potassium.

Studies have revealed that eating apples can potentially help prevent dementia and reduce the risk of stroke and diabetes.

“An apple a day keeps the doctor away” is an old Welsh proverb that most of us are familiar with, but what makes this fruit so special? What health benefits are associated with eating apples?

As one of the most cultivated and consumed fruits in the world, apples are continuously being praised as a “miracle food”.

In fact, apples were ranked first in Medical News Today’s featured article about the top 10 healthy foods.

Apples are extremely rich in important antioxidants, flavanoids, and dietary fiber.

The phytonutrients and antioxidants in apples may help reduce the risk of developing cancerhypertensiondiabetes, and heart disease.

This article provides a nutritional profile of the fruit and its possible health benefits. It also discusses the possible risks and precautions and some frequently asked questions.

Nutritional profile of apples

Apples contain almost no fat, sodium or cholesterol.

Apples deserve to be called “nutritional powerhouses”. They contain the following important nutrients:

Apples, with skin (edible parts) nutritional value per 100 grams

Energy – 52 kcal Carbohydrates – 13.81 g
Fat – 0.17 g Protein – 0.26 g
Water – 85.56 g Sodium – 1 mg
Beta-carotene – 27 μg Lutein and zeaxanthin – 29 μg
Thiamin (vitamin B1) – 0.017 mg Vitamin A equiv – 3 μg
Riboflavin (vitamin B2) – 0.026 mg Niacin (vitamin B3) – 0.091 mg
Pantothenic acid (vitamin B5) – 0.061 mg Vitamin B6 – 0.041 mg
Folate (vitamin B9) – 3 μg Vitamin C – 4.6 mg
Vitamin E – 0.18 mg Vitamin K – 2.2 μg
Calcium – 6 mg Iron – 0.12 mg
Magnesium – 5 mg Manganese – 0.035 mg
Phosphorus – 11 mg Potassium – 107 mg

Note: the average size of an apple is 150 grams
Source: USDA

Improving neurological health

A 2006 study published in the journal Experimental Biology and Medicinefound that quercetin (one of the antioxidants found abundantly in apples) was one of two compounds that helped to reduce cellular death that is caused by oxidation and inflammation of neurons8

Preventing dementia

A study published in the Journal of Food Science in 2008 suggested that eating apples may have benefit for your neurological health.

The researchers found that including apples in your daily diet may protect neuron cells against oxidative stress-induced neurotoxicity and may play an important role in reducing the risk of neurodegenerative disorders such as Alzheimer’s disease.

Reducing your risk of stroke

A study involving 9,208 men and women showed that those who ate the most apples over a 28-year period had the lowest risk for stroke.

The researchers concluded that the intake of apples is related to a decreased risk of thrombotic stroke.4

Lowering levels of bad cholesterol

A group of researchers at The Florida State University stated that apples are a “miracle fruit”.

They found that older women who ate apples everyday had 23% less bad cholesterol (LDL) and 4% more good cholesterol (HDL) after just six months.

Reducing your risk of diabetes

Apples could also help lower your risk of diabetes. A study involving 187,382 people found that people who ate three servings per week of apples, grapes, raisins, blueberries or pears had a 7% lower risk of developing type 2 diabetes compared to those who did not.

Warding off breast cancer

There is growing evidence suggesting that an apple a day may help prevent breast cancer, according to a series of studies conducted by prominent Cornell researcher Rui Hai Liu.

Liu said her research adds to “the growing evidence that increased consumption of fruits and vegetables, including apples, would provide consumers with more phenolics, which are proving to have important health benefits. I would encourage consumers to eat more and a wide variety of fruits and vegetables daily.”

Obesity

In a study published in the journal Food Chemistry in 2014, a team of researchers analyzed how the bioactive compounds of seven different varieties of apples – Granny Smith, Braeburn, Fuji, Gala, Golden Delicious, McIntosh and Red Delicious – affected the good gut bacteria of diet-induced obese mice.

The researchers found that, compared with all other apple varieties, Granny Smiths appeared to have the most beneficial effect on good gut bacteria. They suggest that their findings may lead to strategies that prevent obesity and its associated disorders.

Sited from Medical News Today

Benefits of Almonds

Benefits of Almonds

Almonds

Almonds are packed with vitamins, minerals, protein, and fiber, and are associated with a number of health benefits. Just a handful of almonds — approximately 1 ounce — contain one-eighth of our daily protein needs.

Almonds may be eaten on their own, raw, or toasted; they are available sliced, flaked, slivered, as flour, oil, butter, or almond milk.

Almonds are, in fact, seeds; they are a “drupe” and are therefore not considered a true nut.

Almond trees are believed to have been one of the earliest trees to have been domesticated. Evidence of domesticated almond trees dating to 3000-2000 BC have been unearthed in Jordan.

The health benefits of almonds have been documented for centuries, and modern research backs up some of these claims – there any many goods reasons to include them in your diet. Almonds are a source of vitamin E, copper, magnesium, and high-quality protein; they also contain high levels of healthy unsaturated fatty acids along with high levels of bioactive molecules (such as fiber, phytosterols, vitamins, other minerals, and antioxidants), which may help prevent cardiovascular disease.

Fast facts on almonds


Here are some key points about almonds. More detail and supporting information is in the main article.

  • Almonds are not, in fact, a true nut.
  • The almond is a species of tree native to India, North Africa, and the Middle East.
  • Wild almonds contain a powerful toxin.
  • Some evidence suggests that almonds can lower cholesterol levels.
  • Almonds were first domesticated thousands of years ago.

1) Almonds and cholesterol

A study published in the Journal of the American Dietetic Association suggests that consuming almonds increases vitamin E levels in the plasma and red blood cells, and also lowers cholesterol levels.

2) Almonds and cancer risk

Almonds could potentially reduce cancer risk.

A study, published in 2015 in Gynecologic and Obstetric Investigation, looked at nut consumption and cancer risk.

They found that individuals who consumed higher quantities of peanuts, walnuts, and almonds had their risk of breast cancer reduced by 2–3 times.

The authors concluded that “peanuts, walnuts, and almonds appear to be a protective factor for the development of breast cancer.”

3) Almonds and heart disease

Almonds, along with nuts and seeds in general, are often associated with improved levels of blood lipids and being good for the heart.

There is some evidence indicating that including almonds in your diet may help ward off heart disease, but overall, the evidence is inconclusive.

In a study, published in 2014, scientists found that almonds significantly increased the amount of antioxidants in the bloodstream, reduced blood pressure, and improved blood flow. Their findings add weight to the theory that Mediterranean diets with lots of nuts have big health benefits.

4) Almonds and vitamin E

Almonds contain relatively high levels of vitamin E, an antioxidant. In fact, they are one of the best natural sources of vitamin E, providing 37 percent of the recommended daily intake in just 1 ounce. Vitamin E helps protect cells from oxidative damage.

Also, higher vitamin E intake has been tentatively associated with a reduced risk of certain diseases, such as Alzheimer’s, some cancers, and heart disease.

However, some studies have found a slight increase in prostate cancer risk with higher intakes of vitamin E; and a paper published by the American Heart Association in 2014 reported no significant benefits of vitamin E against heart disease or stroke.

5) Almonds and blood sugar

Almonds contain relatively high levels of magnesium.

There is some evidence that almonds may help keep blood sugar under control.

This ability is thought to be due to their high levels of magnesium — containing almost half the daily recommended amount in just 2 ounces of almonds.

In around one-third of people with type 2 diabetes, magnesium levels are low.

In one study, people with type 2 diabetes and low magnesium levels took magnesium supplements. The researchers measured an increase in their magnesium levels, and they also saw improvements in insulin resistance.

6) Almonds help manage weight

Because almonds are lower in carbohydrates and high in protein and fiber, they can help people feel fuller for longer; this has the potential to reduce the number of calories taken in overall.

There have been numerous studies on almonds and a variety of nuts that demonstrate their ability to keep people feeling full.

Sited from Medical News Today