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Family Meditation

Have you tried Meditating with your child?
Research says, give it a go!

Some of the benefits include:

  • Teaches them how to take full, controlled breaths.
  • Promotes calmness and relaxation.
  • Improves their focus and attention span.
  • Enhances self-awareness.
  • Improves mood and energy level.
  • Promotes mental clarity.
  • Provides a positive experience for parent and child.

Why not give it a try? Check out our previous post on Meditation to help get you and your family started!  

The Health Benefits of Meditation are endless. We have highlighted the top 8 below:

1. Reduce stress
2. Control anxiety
3. Improve emotional health
4. Enhance self-awareness
5. Lengthen attention span
6. Reduce age-related memory loss
7. Help cultivate gratitude & improve mood
8. Help release attachments and/or addictions

Teen Nutrition: Potassium

🍌🍑🥦 Teen Nutrition Talk 🍅🥔🍠🌱

Why is Potassium so important?

Potassium is crucial for the function of several vital organs including the heart & kidneys. Potassium also plays a role in nerve transmission a process which occurs throughout the body consisting of a stimulation and a reaction.

How much Potassium is recommended per day for Teens?

  • Boys – 3,000 mg
  • Girls – 2,300 mg

Did you know there are many more plant- based sources of Potassium than just a banana? Here are some great sources of Potassium to include in your Teens meals!

  1. Fruit & Dried Fruit: Apricots, prunes, raisins, oranges & bananas
  2. Vegetables: acorn squash, potatoes, spinach, tomatoes & broccoli
  3. Beans & Legumes: Lentils, kidney beans, soybeans & nuts

Does your Teen like any of these foods?

Which items do you think you can add more of?


Teen Nutrition: Vitamin C

Teen Nutrition Talk 

Vitamin C has so many important roles in the human body!

  1. Antioxidant: Protects against free radical cell damage
  2. Wound healing: Makes the protein collagen wound repair
  3. Boosts Immune Function
  4. Increases absorption of plant-based iron

Daily Recommended Amount

  • Teen Boys: 75mg
  • Teen Girls: 65mg 

Great Food Sources to Provide Vitamin C for your Teen!

  1. Citrus Fruits: oranges, grapefruit
  2. Other Fruits: kiwi, mango, strawberries, cantaloupe,
  3. Vegetables: red & green bell peppers, tomatoes, green leafy vegetables, broccoli
  4. Beverages Fortified with Vitamin C- Check the nutrition panel to make sure Vitamin C was added!

Don’t Forget- Prolonged cooking and storage often decreases Vitamin C content. Eat these items raw, microwave or steam to receive the most Vitamin C!


Meditation, getting started


We all know we should do it. 

But why? 

And how do we get started? 

There are endless health benefits associated with regular meditation. 

Below are just a few great ones!


Meditation can reduce stress, control anxiety, improve emotional health, enhance self-awareness, lengthen attention span, reduce age-related memory loss, help cultivate gratitude, improve mood, help release attachments and/or addictions and more. 


How to get started: 

  • Location is important- find a safe quiet space.
  • Start in a comfortable seated posture with legs crossed or straight out in front of you. 
  • It may help to sit on top of a cushion or yoga block. 
  • Align your posture by sitting up, allow your shoulders to roll back and down, slight tuck of the chin to align the cervical spine, and close your eyes. 
  • Place both hands to your belly to draw awareness to the breath. 
  • Taking deep inhales though the nose, feel the belly rise and deep exhales from the mouth, feel the belly fall. 
  • Continue even inhales to even exhales. 
  • Focus on the breath: the sound and the sensation. 
  • There is no wrong way of meditating. 

Consistency is key! 

Start with 5 minutes per day. Same time of the day is helpful.



Teen Nutrition: Zinc

Todays Teen Nutrition Talk 🤩🌱🧠💪

Is your child between the ages of 13 and 19 years old?
If you answered YES, this post is for YOU!

Zinc is one of the top 10 essential nutrients for teens! 

Zinc is necessary for proper growth & organ development. 
Zinc is also critical for optimal immune function.

Recommended Amounts 
Teen Boys- 11mg daily 
Teen Girls- 9mg daily

Include more of these Zinc-Hearty Sources in your teens diet to ensure recommended amounts are reached.

  1. BEANS & LEGUMES: baked beans (2.9mg per serving), chickpeas (1.3mg per serving), kidney beans (0.9mg per serving), peas (0.5mg per serving)
  2. NUTS & SEEDS: pumpkin seeds (2.2mg per serving), cashews (1.6mg per serving), almonds (0.9mg per serving)
  3. WHOLE GRAINS: oatmeal (1.1mg per serving)
  5. SEAFOOD- oysters provide the greatest amount of zinc (74mg per serving). Crab (6.5mg per serving) and lobster (3.4mg per serving) are also good sources of zinc.
This is the second post in our series on the Top 10 Nutrients for Teens. You can read the first post here.
If you would like to learn more about our services or have a family meal plan created with you and your children in mind, contact our team at!

Top 10 Nutrients for Teens

Lets talk Teen Nutrition 🍎🥦

This essential period of growth requires key nutrients for your child to reach their optimal status of mental and physical functioning!  

Do you know the top 10 Nutrients for Teens?!

In no specific order…

  1. Calcium
  2. Iron
  3. Zinc
  4. Vitamin D
  5. Potassium
  6. Vitamin C
  7. Fiber
  8. Protein
  9. Carbohydrates
  10. Unsaturated Fat

Nutrition is important during adolescence for growth and development! 🥑🍒🌱

Follow along as we discuss each of these important nutrients for adolescents!

Starting off with Calcium

Teens need Calcium for bone growth & development!🦴

Here are some AWESOME plant-based calcium sources to ensure your teen is getting enough🥬 🥜🥛🥗

  • -SEEDS: sesame, celery & chia seeds (also provide omega 3 fatty acids which help reduce inflammation)
  • -BEANS: most beans have some calcium! Beans providing the most calcium include wing beans (24% of RDI) & white beans (13% of RDI). (Beans & lentils are also high in fiber, protein & provide iron, zinc, potassium, magnesium & folate).
  • -ALMONDS: provide 8% of calcium RDI. (Also provide protein, fiber, vitamin E, magnesium, manganese & omega 3 fatty acids).
  • -DARK GREEN LEAFY VEGGIES: Broccoli, kale, spinach, collard greens & rhubarb
  • -FORTIFIED FOODS: (this just means processed foods, in which calcium has been added). This includes breads, tortilla, crackers & cereals. Make sure to read the nutrition panel & ingredients list! These products may be high in sugars, oils & preservatives.
  • -SOY & EDAMAME: Tofu provides 86% of calcium RDI & Edamame provides 10% of calcium RDI. (These are also high in protein and folate).
  • -FORTIFIED DRINKS: Non- dairy milk such as almond or soy milk. Soy milk usually provides the greatest amount of calcium at 30% of RDI. Also, fortified orange juice can provide up to 50% of calcium RDI.
  • -FIGS: Provide 5% of calcium RDI. (Also high in fiber, antioxidants, potassium & vitamin K).

*RDI is the Recommended Daily Intake

What’s the difference? Physician Assistant vs Nurse Practitioner

Health care delivery has undergone significant changes in the last few decades. The need for cost-effective care skyrocketed along with the number of people living with chronic illness demanding access to care. At times it has been said that individuals trained as a Nurse Practitioner or a Physician Assistant are interchangeable as medical providers. While many hospital systems may hire Nurse Practitioners or Physician Assistants to fill similar roles, the training and licensure of each program prepares the clinician to practice in a different way. 

The Physician Assistant profession was created in the mid 1960’s to meet the growing demand for access to health care, specifically access to primary care providers. Duke University Medical Center offered the first official program training individuals to provide medical care as a Physician Assistant based on the “fast track” programming for individuals trained to provide medical care during World War II.

Nursing pioneers were up to similar work across the country in Colorado, as the first Nurse Practitioner program was developed in 1965 at The University of Colorado to meet the growing demand for primary care providers in that region of the country. Many of the early Nurse Practitioner’s were trained in certificate programs through hospital systems and universities before formal Master’s Programs were developed.

The foundational training of a Registered Nurse, including hours of clinical experience, sets the Nurse Practitioner apart from the track Physician Assistants take.

The primary differences in training for a Physician Assistant and a Nurse Practitioner is found within the names of each. A Physician Assistant is trained similarly to a physician, under the medical model after completing the following requirements:

  • Bachelors Degree (GPA above 3.0)
  • Program Pre-requisite courses 
  • GRE or MCAT (program specific)
  • 1 year clinical experience in a healthcare setting.

Once admitted, PA programs focus on a comprehensive general medical education in addition to the clinical experiences. Most PA programs are over 100 credit hours completed in 2 years. The different Master of Health Sciences curriculums provides PA students with depth of knowledge in the basic medical sciences and clinical medicine, as well as skills in administration and research.

PA programs today are Master’s level programs with both didactic and clinical experiences that prepare individuals to take the Physician Assistant National Certification Exam or “PANCE” exam, achieving the certification designation of PA-C and opportunity to move on to state licensure. PA Certifications in subspecialty areas are available including in Mental Health/Psychiatry, this is achieved by completing the PA Certificate of Added Qualifications (PA-CAQ) clinical experience and passing the exam.

What is important to remember is that both PA and APRN programs support clinical care that is evidence based and held to standards at the state licensure and national certification levels.

Nurse Practitioners are first and foremost nurses. They are trained in the nursing model to practice the art and science that is nursing. They are licensed to practice as an RN prior to continuing their education in Nursing to become an Advanced Practice Registered Nurse (APRN). Graduate level nursing programs require the following:

  • Bachelor of Science in Nursing (BSN) from an accredited program (GPA 3.0-4.0)
  • RN license in good standing with the state
  • GRE entrance exam 
  • 1-2 years Nursing Experience (programs vary)

Nurse Practitioners are trained at Master’s or Doctoral levels (depending on the program or specialty) as well as must sit for their specialty’s board certification exam and meet the licensure requirements for their state. Nurse Practitioner’s can sit for the American Academy of Nurse Practitioners Certification Board (AANPCB) or the American Nurses Credentialing Center (ANCC) exam. Master of Science in Nursing programs can be completed in 18 months while Doctor of Nursing Programs and PhD Nursing programs are completed between 3 – 5 years depending on full or part time course work. These advanced nursing programs range from 70 – 100 credit hours. 

The Doctor of Nursing Practice is a Clinical Degree that prepares the Advance Practice Nurse to translate research evidence into nursing practice, understand and contribute to healthcare policy (including budgets, financial management, leadership theory), as well as cultivating practice expertise in their specialty. APRNs are independent licensed providers and required to sit for board certification in their specialty.

The role of the nurse practitioner can differ somewhat depending on the state in which the APRN is practicing. Certain states allow work to be completely independent, whereas others require them to work in a collaborative agreement with a Physician. The State of Florida requires APRN’s to practice with a collaborative agreement and general supervision from a physician or dentist. Nurse Practitioners are independent prescribers for non-controlled substances, after 2 years of practice experience in the State of FL APRN’s are eligible for their DEA License and prescriptive rights for both controlled and non-controlled substances.


Elizabeth Winings, DNP, APRN, PMHNP-BC

At the Retreat PVB we have Elizabeth Winings, DNP, APRN as our Director of Nursing. She is ANCC board certified as a Family Psychiatric Mental Health Nurse Practitioner. After completing her Bachelors of Science in Nursing at The University of Florida in 2011 and a 1-year surgical nurse residency program through the VA Hospital in Gainesville, FL she transitioned to community based care as an emergency room nurse for 2 years. These experiences inspired her to pursue advanced training in mental health and nutrition. She completed her Masters of Science in Nursing at the University of Florida in 2013 and began practicing as a Psychiatric Nurse Practitioner in Jacksonville in the spring of 2014, initially at The UF Health Department of Psychiatry in their outpatient adult, child and adolescent clinic. She transitioned to join the team at Nemours Specialty Clinic in the fall of 2015 where she was able further specialize in the care of children and adolescents in the outpatient setting as well as on the inpatient Behavioral Health Unit at Wolfson Children’s Hospital. While working as a Nurse Practitioner, Dr. Winings continued her education as well as specialized in Plant Based Nutrition through Cornell University and completed a 300 hour internship in Lifestyle Medicine at The True North Health Center in Santa Rosa, CA. She completed her Doctor of Nursing Practice through UF in 2016. Dr. Winings grew up in Jacksonville and is honored to bring her passion for nursing, wellness, and mental health to the community of Ponte Vedra Beach and surrounding areas. Come experience the personalized care of a Nurse Practitioner at The Retreat at Ponte Vedra Beach!

Psychiatric Direct Care Membership

We are so thankful for our clients and excited to offer Direct Psychiatric Care Membership Plans in 2019! Each plan outlined below is a different RPVB monthly membership option covering the costs Psychiatric of care at The Retreat at Ponte Vedra Beach. You can read more about the details of each plan as well as contact our office if you are interested in learning more!

1. Point of Care

Personalized psychiatric care in an inviting and comfortable environment is available right here in Ponte Vedra.  At The Retreat at PVB, psychiatric medication management services are accessible and affordable without compromising quality of care.  Medications recommendations and management is combined with supportive care, careful measurement of response, and consideration of alternative and integrative therapies.

What is the cost?  $147.00 per month

What is included?

  • 1-2 visits monthly.
  • Visits will last 15 to 30 minutes.  
  • Family support, coordination with other providers, discounted admission to Retreat sponsored events
  • You will receive a 50% discount on fitness and educational services (excludes personal fitness, individual academic coaching) in 2019!

How do I know if Point of Care is right for me?  You have been treatment responsive in the past. You are new to treatment and this frequency of care has been advised by your provider. You are in already in psychotherapy therapy with your own therapist or counselor for regularly recurring (not open ended) visits. You are not currently in therapy but are willing and able to begin counseling/therapy, if it is recommended as part of your treatment plan.

2. Enhanced Psychopharmacology

Medication management plays a role in treatment and recovery of many psychiatric and emotional conditions.  Evidence-based interventions are employed along with measurements to follow response to remission. We are committed to helping you feel confident that the medication you are taking is making a difference.  

What is the cost?  $297.00 per month

What is included?

  • 2 visits monthly.
  • Visits will last 30 to 45 minutes.  
  • Priority scheduling for early morning and afternoons.
  • Family support, coordination with other providers, discounted admission to Retreat sponsored events
  • You will receive a 50% discount on fitness and educational services (excludes personal fitness, individual academic coaching) in 2019!

How do I know if Enhanced Psychopharmacology is right for me?  You have complex or treatment refractory conditions or a preference for longer visits. You will benefit from additional supportive and brief Cognitive-Behavioral Therapy interventions.  You may or may not also be involved in therapy with a psychologist, counselor, or therapist outside RPVB.

3. Wellcare Advantage Counseling

Set your goals for wellness and chart your course with the support and strategies for success.  Discover the barriers to making the changes you desire. Find the motivation to achieve your vision of thriving.  Take a deep dive into the psychological factors impacting your Wellness goals. Attain the practical advice for your diet, exercise plan, and decisions making to surpass your expectations.  

What is the cost?  $497.00 per month

What is included?

  • 3 visits monthly.
  • The first visit of the month with last 60 minutes and include goal setting and planning.  The second 2 visits are 30 minutes and will examine progress and barriers and set short term goals.
  • Family support, coordination with other providers, discounted admission to Retreat sponsored events
  • You will receive a 50% discount on fitness and educational services (excludes personal fitness, individual academic coaching) in 2019!

How do I know if Wellcare Advantage Counseling is right for me?  You are looking for combination of positive psychology and wellness care.  You are interested in making some changes to your lifestyle. You want support setting and reaching goals related to diet, exercise, and health-seeking behaviors. You do not require management of medications.  

4. Comprehensive Psychiatric Care with Psychotherapy

The Retreat at PVB was founded with the determination to provide a level psychiatric of care that has nearly been eliminated by managed care.  We are dedicated to spending our time in the service of our patient. We are committed to a model of prevention and respect for the multidimensional factors leading to issues that bring people through our doors.  Optimal results cannot be obtained without consideration of normal development, relationships, past experiences and insight into the how, the why, and the now. When indicated, medication management should enhance the process of growth or recovery in therapy.  

What is the cost?  $997.00 per month

What is included?

  • 4 visits monthly.
  • Visits will last 60 minutes.  
  • Priority scheduling for early morning and afternoons.
  • Family support, coordination with other providers, discounted admission to Retreat sponsored events
  • You will receive a 50% discount on fitness and educational services (excludes personal fitness, individual academic coaching) in 2019!

How do I know if Comprehensive Psychiatric care with Psychotherapy is right for me?  You are curious about your internal life and you are looking for insight and answers to help you live a more peaceful or content life. You will benefit from Psychodynamic Psychotherapy or Cognitive-Behavioral Therapy and are ready to commit to regular sessions.  You may or may not be taking or considering taking psychiatric medications or alternative. You are not currently involved in therapy with a psychologist, counselor, or therapist outside RPVB, unless specialty referral is necessary.

5. *ADD ON* Concierge Care to Comprehensive Psychiatric Care with Psychotherapy

The addition of Concierge Level Care is available at the RPVB.  Weekday appointments though regularly scheduled with be adjusted to accommodate your schedule, including evening and weekends.  You will have access by email and phone to your doctor as questions or concerns arise. Coordination of subspecialist care will be completed by your doctor, as indicated.  You will receive expert psychopharmacology informed by psychological formulation, which will incorporate parents and family, in the case of children in care.

What is the cost?  $1197.00 (an addition of $200 per month)

What is included?

  • 4+ visits monthly.
  • Visits will last 60 minutes, family consultation and coordination up to 1 hour a month.  
  • Family support and feedback, comprehensive coordination of care with other provider
  • Priority scheduling for early morning and afternoons.
  • Admission for you and a guest to Retreat PVB sponsored events.
  • You may attend unlimited group fitness classes and educational services at the Retreat (excludes personal fitness, individual academic coaching) for a nominal charge ($10.00 a month) in 2019!  

How do I know if Comprehensive Psychiatric care with Psychotherapy Plus is right for me?  You are curious about your internal life and you are looking for insight and answers to help you live a more peaceful or content life. You will benefit from Psychodynamic Psychotherapy or Cognitive-Behavioral Therapy and are ready to commit to regular sessions.  You may or may not be taking or considering taking psychiatric medications or alternative. You are not currently involved in therapy with a psychologist, counselor, or therapist outside RPVB, unless specialty referral is necessary. You have a demanding schedule and require your provider to adapt to your schedule.  You prefer significant amount of family involvement and feedback. You benefit from time over the phone or by email with your provider.


2019 Direct Care Membership Plans

Psychology vs. Psychiatry

What type of healthcare professional should you seek when you have mental health concerns? Should you look for a psychiatrist or a psychologist? For many people, the answer to this question is a difficult one. Unless you are in the medical field or know someone who is, there’s a good chance you don’t know the difference between the two. We thought it would be great to highlight the differences between these two specialties for families looking for mental health care.

Before we compare and contrast the two professions, we should acknowledge the fact that you are seeking help, which is the most essential step in treating any issues you might have.

Psychologists and psychiatrists share a common goal to help people feel better.

Both are typically trained to practice psychotherapy — talking with patients about what is bothering them. The differences in background and training leads to various approaches to addressing mental health needs. Each clinician’s aim is to provide you with the means to manage the issues in your everyday life by talking through challenges and discovering solutions.

Here are the main differences between psychiatrists and psychologists:

  • Psychiatrists are Medical Doctors (MDs) who’ve graduated from a 4-year medical school after completing a 4-year-college degree. They complete an additional 4-years of Medical Specialty Residency. They are trained to diagnose and treat individuals with mental health disorders. This is a total 12 years of training. Psychiatrists who sub-specialize go on to complete 1 – 2 years of Fellowship Training in areas such as Child Psychiatry, Addiction, Geriatric Psychiatry, Consult-Liaison Psychiatry, and Forensic Psychiatry.
  • Psychologists, on the other hand, are not medical doctors. They’ve earned a doctoral degree such as a P.hD. in related areas or Psy.D. in a selected area of psychology, which focuses on the study of personality development, the history of psychological problems, and the science of psychological research.

Therefore, the two are prepared to diagnose and treat their patients differently.

Psychiatrists—being trained medical doctors—have the authority to write prescriptions for medication while psychologists, in most states, do not. Many Psychiatrists, in the era of managed care, spend the majority of their time on medication management. Traditionally, psychiatrist received training in psychotherapy, also. Psychologists spend most of their time either performing psychological testing or conducting psychotherapy to treat patients.

Psychotherapy—or “talk therapy,” as it is sometimes referred to—can “help eliminate or control troubling symptoms so a person can function better and can increase well-being and healing,” according to the American Psychiatric Association.

Coming from the medical background, psychiatrists typically consider your genetic, biological, and medical history. Psychiatrists are uniquely trained to formulate a possible diagnoses and rule out causes of mental disorders due to other medical issues. People experiencing a significant impact on the body—and daily life activities from mental illness are well served by a psychiatrist. Psychiatrists are trained to listen for the signs and symptoms of particular neurochemical alterations, just the way a conductor can pick out the contribution of the violin amongst the symphony.

The field of mental health eliminates the division between the mind-body connection. So a person who is suffering can benefit from both a psychologist and/or a psychiatrist who often work together to treat patients.

At The Retreat at Ponte Vedra Beach, our psychiatrist is Theresa Randazzo-Burton, MD, who provides exceptional personalized psychiatric care.

Dr. Theresa Randazzo-Burton

Dr. Burton, is a Board-Certified Adult and Child and Adolescent Psychiatrist, who finished her training at UMASS in 2008. She completed years of supervision in individual, group, and family therapy. Her training and experience in cognitive behavioral therapy and psychodynamic psychotherapy sets her practice apart from most contemporary psychiatrists. While practicing from 2008 until 2014 at Presbyterian Hospital in Charlotte, NC on a 60-bed psychiatric unit (for ages 7 and up), she honed her psychopharmacology skills treating patients requiring the highest levels of care. Moving to the Jacksonville area in 2014, she joined the fantastic team of doctors at Nemours Specialty Clinic, most frequently overseeing the Psychiatric Care for Children on the Behavioral Health Unit at Wolfson Children’s Hospital. As a resident and a parent in Ponte Vedra Beach, Dr. Burton is dedicated to bringing her passion for psychiatric care to this community at The Retreat PVB.

Dr. Burton has created a welcoming office for her clients

The Retreat at Ponte Vedra Beach is a Child Psychiatry and Family Wellness Center for those looking for mental health care for themselves or their children in a comfortable and relaxed setting. We don’t look like any doctors office you have ever seen. Experience the difference individualized care in a stigma-free environment can make in your life. You can read more about our entire team on our website: click here

Mindful Minute

The Grove studio at The Retreat PVB welcomes you to set all your other tasks asides and let your body lead you through a series of warming, opening and strengthening poses. I teach a combination of balancing hatha, warm and powerful vinaysa yoga. At the Grove you can expect intimate classes tailored to your energy level and physical needs.

FUN FACT: Our sedentary lifestyles tend to shorten the tissues of the hamstrings and hips. During class, we will focus on opening and releasing trigger points in target areas such as the hamstrings, hips, shoulders and low back.

The Grove studio also welcomes your kids! Our kid yoga is designed to develop strength, flexibility, balance and focus. I create a fun sequence of yoga poses and finish with breath work and meditation. Guaranteed your child will leave with an improved mood, excited to return!

Yoga goes beyond the physical practice; it helps balance the chaos of everyday life. Eventually, the peace from your yoga practice will carry over into your daily routines and interactions.

As an instructor, I believe movement is medicine, and paired with breath, a powerful healing tool. Yoga is not about achieving certain physical posture; in fact, everyone’s yoga practice should look slightly different. We all have different bodies within different environments. Yoga is about going inside, by letting go of any expectations and listening to what your body needs.

-Madison Tormey

Madison Tormey is certified instructor of Vinyasa, Hatha and Yin Yoga. She also has her CrossFit Level 1 Trainer Certification, which allows her to teach both individual and group functional fitness classes. Madison studied at Stetson University in Deland, Florida where she earned a Bachelor of Science in Integrative Health Sciences. Madison played 4 years of Division I Beach Volleyball at nationally ranked, Stetson University. Today, she attends University of North Florida, pursuing a second Bachelor of Science in Nutrition and Dietetics. Soon she will complete clinical training to receive her license as a Registered Dietitian. Her passion is preventative medicine, through the integration of contemporary and alternative techniques. Madison’s strong background in fitness and wellness has inspired her to lead others to optimal health and functioning through everyday choices like exercise and nutrition.