Call 904.240.0442

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

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.

Benefits of 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.


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.


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.


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.”


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 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 


Should Young Kids Lift Weights?

Should Young Kids Lift Weights?

As a sports medicine physician, and one who treats quite a few children, I am often asked, “should my child lift weight?” or “aren’t they too young to lift weight?”.

My response is a resounding NO, they are NOT too young to lift weights.

In a day an age where childhood obesity is at epidemic proportions in our country, we need more than ever to educate our children on proper lifestyle habits.  Diet, sleep, stress management, and most of all exercise.  While participation in athletics has several positives, most organized sports generally miss the mark when educating children on forming good exercise habits and developmenting of overall athleticism.

We also largely lost focus on teaching our children healthy habits in PE classes throughout school.  PE has been reduced to a token gesture, as reading, writing and arithmetic are so heavily stressed and focus has shifted to test scores and school grades.

Recently at our national sports medicine conference, I attended a lecture by Dr Avery Faigenbaum, who is internationally known for his research and application of weight training in children.  He presented study after study showing compelling research on the benefits or regular participation in youth resistance training programs, both to reinforce positive improvement in health and physical fitness, as well as sports performance enhancement.

Strength training improved motor skills performance and improved neuromuscular processes, which can lead to injury prevention.  Furthermore, training children for general athleticism allows them to adapt to any variety of sports they choose.

One other myth I commonly hear is that weight lifting ‘stunts’ a childs’ growth.  There is no evidence that has ever been published that resistance training done properly in children reduces their growth.

Lastly, as a final bell-weather, the question all doctors get as a frame of reference is “what would you do if it were your family”.  And to that I can tell you my 10 old girl and 7 year old boy train with me 2-3 nights per week.

by Dr. Ross Osborn MD

Stretching and Its Importance


Stretching is important as you age and should be an important part of your exercise routine.  Staying flexible helps you move better, assists in maintaining good posture and can prevent injury.  The American Academy of Sports Medicine recommends stretching each major muscle group twice a week.

If you exercise regularly you should stretch before and after every workout.  Prior to exercise you should do some Dynamic Flexibility activities and after a Static Stretching routine.  Studies have shown static stretching prior to a work out can limit your power and strength output whereas dynamic flexibility is a good warm up to prepare your body for activity.

Dynamic flexibility is defined as stretching that involves motion.  Examples of this would be walking knee hugs, leg swings, or walking lunges.    By performing slow controlled movements through full range of motion prior to activity, a person reduces risk of injury.  Static stretching involves no motion where you hold a specific position to improve the muscles length.  Stretching the muscle until gentle tension is felt and then holding the stretch for thirty seconds or until feeling a muscle release.

Below is an example of a post activity static stretching routine.  Each position should be held for a minimum of 30 sec.






Balance is an underrated principle of our everyday ability to function. It keeps you upright, allows you to walk without assistance and helps prevent injury. But there are a variety of things that can reduce our sense of balance, from both an internal and external perspective.

Simply explained, a good sense of balance or good proprioception allows us to recognize our position relative to other objects around us, including the surface on which we are standing, walking, or running.  Balance is an important aspect in carrying out both simple and complex movements.

Balance training is often neglected when people are developing their fitness regime.  This may be because they don’t understand the benefits of balance training. Fortunately, there are things you can do to improve your sense of balance, and they can be done by anyone, regardless of age or ability. At The Center of Health and Sports Medicine and RISE we can help to improve patients/clients balance through individualized exercise programs that address specific balance deficits.

Balance is a key component of fitness, along with strength, endurance, and flexibility. There are various ways to perform balance exercises. Performing single leg balance exercises with dynamic movement and using equipment like a stability ball, foam pad, or balance board can be incorporated.  While improving your balance can help with performing your daily activities it can also benefit athletic performance.

Here are some benefits to incorporating balance training into your workout:

  1. Injury Prevention – Proprioception or Body Awareness is the sense of how your limbs are oriented in space. Balance training improves body awareness, which decreases the likelihood of injury.
  2. Coordination – Balance training requires your entire body to work together; otherwise you will fall or stumble. Improved coordination during balance training will be transferred into coordination in everyday life and athletic performance.
  3. Joint Stability – Balance training promotes stables knees, ankles, hips, and shoulders. This can prevent a large array of injuries including sprained ankle, serious knee problems and hip instability.
  4. Reaction Time – Balance training can improve one’s reaction time. If you happen to slip or stumble when performing balance exercises, your body needs to re-balance immediately or you will fall. This in turn will improve your reaction time in everyday life and athletic performance.
  5. Long term health- Incorporating balance training into your exercise routine helps to maintain or improve your balance, which is needed to prevent falls which can lead to severe injury. As we age, our balance can deteriorate and this is something we want to avoid.

It is evident how important balance is to living a healthy, functional life.  Balance exercises should be incorporated into your fitness routine.  If you don’t know where to start, try these balance exercises:                                                                                                                      

  1. Balance on one foot for 20 seconds on each side.
  2. If you can maintain your balance for 20 seconds try performing with your eyes closed.
  3. Walk heel to toe in as straight a line as you can.

If you would like to learn how to incorporate more balance training into your exercise program come see us at RISE at the Center for Health and Sports Medicine.


Spot Reduction, Too Good to be True?

Spot Reduction. Too good to be true?

One of the biggest misconceptions in the exercise industry is the theory that you can target a specific area of your body to lose fat in (spot reduction). An example of this theory would be if someone tells you that to lose fat on your arm, you can just do a lot of bicep curls and triceps extensions. This could not be further from the truth. While muscle building is site-specific (bicep curls can increase the size of the biceps muscle), the same is not true for fat loss. This theory has been floating around since as early as 1895, and has been disproven numerous times in research trials.

Examples of evidence based weight/fat loss success include:

  1. Eat in a caloric deficit. This simply means eating fewer calories than your body burns.
  2. Consume a well-balanced diet with plenty of protein and whole foods. Out of the three macronutrients (carbohydrates, fat, and protein), protein has the greatest thermic effect of feeding, which means that more calories are burned during the digestion of protein as compared to carbohydrate or fat. Also, higher protein diets help spare muscle loss while a person is on a reduced-calorie diet, so adequate protein is essential for those looking to lose weight.
  3. Lift weights and exercise to get stronger so your body holds on to muscle while you’re losing weight, and so that you lose a greater proportion of fat as you lose weight. Muscle has a higher need for energy than fat, so if you are exercising properly and consuming enough protein, having a higher muscle mass will lead to your body burning more fat calories. (Note: when I say “having a higher muscle mass” I do not mean you have to look like the hulk. It is takes a lot more than occasional muscle strengthening and a higher protein intake to noticeably increase the size of your muscles.)
  4. The more you move, the more you are using the muscles in your body, which means you are burning more calories.

Another note to take away is to trust the process. Losing too much weight too quickly is not healthy for your body. Think like this, one pound of fat is equivalent to 3500 calories. So in order to lose one pound of pure fat in one week, you would have to be at a deficit of 500 calories per day. To lose two pounds of fat would require you to be at a deficit of 1000 calories per day.

Here at RISE Wellness Programs, we are able to measure your resting metabolic rate which accurately tells us how many calories you burn in a day. Using these test results and an evidence based approach, we are able to provide you with sound nutritional advice and exercise programming to help you along the path to reaching your goals.

Snacks for Eating Clean

When planning your day you always want to have snacks with you. We have attached a list of great, healthy snacks to get you through the day .

RISE Wellness New Year Specials

RISE Wellness New Year Specials