By: Dr. Alyssa Musgrove

 

If you’re looking for a quick, convenient, nutrient-dense snack option, you really can’t do better than a small handful of raw nuts or seeds. There are a host of health benefits associated with eating raw nuts, which some experts even refer to as a “superfood.”

The Mayo Clinic notes that eating nuts can lower your LDL, or bad cholesterol, while improving the health of your artery linings.  In addition, nuts and seeds are an excellent source of protein, antioxidants, fiber, amino acids, minerals and omega oils. These nutrients boost heart, brain and digestive health, while fighting free radicals. The high fat and protein content of nuts also helps with satiety and controls hunger by stabilizing blood sugar.

Almonds are the most nutrient-dense nut. The almond skin is rich in antioxidants including phenols, flavonoids and phenolic acids. A study in the Journal of Agricultural and Food Chemistry revealed that one serving of almonds contains a similar amount of polyphenols as a cup of steamed broccoli or green tea! Almonds also have one of the highest protein contents of nuts, nearly one gram of protein per almond.

Brazil nuts contain a high amount of the trace mineral selenium, which is a powerful antioxidant and aids in boosting the immune system. It is believed that selenium can benefit heart health by its ability to fight inflammation and increase blood flow.

Cashews contain a large amount of oleic acid, a heart-healthy fat. They are also a great source of biotin, copper, iron, magnesium, and zinc.

Hazelnuts are rich in many antioxidants, as well as vitamin E, arginine and B vitamins.

Macadamia nuts have the highest protein concentration in one serving. They are also a great source of fiber, magnesium and potassium.

Pecans contain over 19 vitamins and minerals! They are second highest in protein content and include calcium, copper, folic acid, manganese, magnesium, phosphorus, potassium, zinc and include B vitamins, as well as A and E.

Pine nuts may help with weight loss because they contain pinolenic acid, which triggers the release of an appetite-suppressing hormone. Pine nuts are most often used in recipes to make pesto.

Walnuts have recently been hailed a “superfood,” due to high levels of omega-3 fatty acids, linoleic acid, vitamin E, and vitamin B6.  Pumpkin seeds are a nutritional powerhouse with a wide variety of nutrients ranging from copper and zinc to magnesium and manganese, and are also high in protein. The high zinc content in pumpkin seeds can boost prostate health.

(It’s important to point out that, although commonly viewed as a nut, peanuts are actually legumes and grow underground. For a variety of reasons, I do not recommend my patients eat peanuts.)

While nuts and seeds are very healthy, they are high in fat and protein. It is very easy to overindulge in nuts, eating too many servings (and thus consuming too many calories) in one sitting. One serving is considered one ounce. The following list details how many nuts are in a single serving. Eating a variety of nuts is your best bet, and moderation is crucial.

 

Almonds (20-24 nuts): 160 calories, 14g fat, 6g protein

Brazil Nuts (6-8 nuts): 190 calories, 19g fat, 4g protein

Cashews (16-18 nuts): 160 calories, 14g fat, 4g protein

Hazelnuts (18-20 nuts): 180 calories, 17g fat, 4g protein

Macadamia (10-12 nuts): 200 calories, 22g fat, 2g protein

Pecans (18-20 halves): 200 calories, 20g fat, 3g protein

Pine Nuts (150-155 nuts): 160 calories, 14g fat, 7g protein

Walnuts (14 halves): 190 calories, 18g fat, 4g protein

Pumpkin seeds (140 hulled) calories 153, 13g fat, 7g protein

When purchasing nuts, look for raw options. Roasted nuts are often processed in hydrogenated oils (a harmful fat source), which destroys the nutritional benefit nuts have in their raw form.  Additionally, roasted nuts are frequently coated in sugar or other unhealthy ingredients.  If you prefer roasted nuts and seeds, roast them yourself so that you can control the roasting temperature to keep the nuts as nutrient-dense as possible. Raw pumpkin seeds, for instance, can be roasted on a low-heat setting in the oven (no more than 170 degrees Fahrenheit for about 15 to 20 minutes), and sprinkled with Himalayan or other natural salt.

Nuts are a simple addition to your daily diet. Add pumpkin seeds to healthy sautéed vegetables. Sprinkle nuts on top of a mixed green salad for enhanced crunch. Add chopped nuts to hot oatmeal to increase the protein and fiber content. Eat nuts with your fruit and yogurt, or add to your granola. You can also create a simple pre- or post-workout snack by mixing nuts with dates and dried fruit for a healthy homemade 3-ingredient energy bar.

Choose one or two ways to begin incorporating raw nuts into your diet. By making this simple change now, you can begin to reap numerous health benefits in the weeks and months to come.

 

 

 

 

By: Dr. Alyssa Musgrove

Have you ever experienced pain in the front of your lower leg after vigorous physical activity? If so, you may have experienced shin splints, a common injury that occurs between the knee and ankle.

While not a serious condition, shin splints can be very painful and can reoccur. Shin splints may start out as a muscle ache and then progress into sharp, shooting pains accompanied by swelling. The pain is usually located on the front of the lower leg, along the outside or inside of the shin. The pain begins when you perform weight-bearing physical activity and worsens after exercising is complete. In severe cases, any weight-bearing activity, such as standing or walking, will make the lower leg throb or burn.

The pain associated with shin splints results from an excessive amount of force on the shin bone, muscles and tissues that attach to the surrounding area. The force causes inflammation and swelling of the tissues, which increases the pressure leading to pain.

Common causes of shin splints include:

• beginning a new exercise routine
• running with bad form
• improper alignment of the feet (i.e. fallen arches, overpronation, supination, flat feet)
• not allowing appropriate recovery time
• running on hard surfaces, such as pavement
• running on unstable terrain or uneven surfaces
• activity that involves going uphill or downhill
• wearing new sneakers too long
• wearing worn-out sneakers
• improper warm-up techniques before activity
• lack of flexibility or mobility
• not properly stretching after activity
• sudden change in physical activity
• a previous injury that healed incorrectly
• participating in sports that have fast stops and starts, such as soccer, tennis, basketball, racquetball and dancing

Shin splints can also be caused by repetitive stress placed on connective tissues, as can happen with over-training. If the root cause of your pain is not addressed, the pain can reappear quickly.

There are some steps you can take at home to help ease the discomfort of shin splints. Since the injury is caused by activity, rest is always the most important step. Rest allows the body time to recover and can make a huge difference. Rest does not mean being inactive and idle all day. Rather, just decrease the intensity and duration of your activity to allow your legs time to heal.

Ice or cold compresses placed directly on the problematic area can reduce the swelling and help numb the pain. Apply for 10 to 20 minutes at a time and repeat 3-5 times for the first few days. Elevate the legs for additional healing.

To prevent shin splints – or keep them from reoccurring – follow these steps:

• Focus on proper tissue recovery after activity. Foam rolling, massage and stretching the calves can all be helpful. To foam roll the calf muscles, place the foam roller on the floor. Place the lower part of your leg on top of the foam roller, and move the leg back and forth and side to side, for 30 to 60 seconds. Repeat 5 to 10 minutes daily.
• Wear supportive shoes. Some sneakers support your feet and shins more than others.
• Replace your shoes once they are worn out, typically every 350 to 500 miles.
• Consider adding arch support. Insoles are a great addition that can properly support your feet. Be sure to talk to a professional who specializes in measuring and assessing feet and arches.
• Wear compression socks or compression wraps. Both can be helpful in supporting the soft tissue surrounding the shin.
• Incorporate cross-training. Perform multiple types of exercise each week, rather than continually performing the same activity with the same force. This helps reduce the amount of repetitive stress on your legs, builds strength in other areas and takes pressure off your shins. For example, if you are a runner, try breaking up your weekly activity by adding a day or two of yoga, TRX, biking, swimming or simply walking.
• Warm up prior to activity and perform proper stretching before, after and in between workouts – especially focusing on the glutes, IT bands and calves.
• Do not exercise through the pain.
• Ensure you maintain proper form when exercising.

Some choose to self-diagnose shin splints, but it is always advised to see a doctor or physical therapist. They can take a proper case history, perform a physical exam and take an x-ray in order to prescribe the appropriate treatment and rule out more serious injuries that can mimic shin splints, such as a stress fracture.

Pathways to Healing specializes in holistic chiropractic care. Dr. Alyssa Musgrove draws on a variety of techniques, including chiropractic, kinesiology, nutrition, food allergy testing and lifestyle counseling to assist clients in achieving optimal health and wellness in one setting. Pathways to Healing is located at 1022 Founders Row, Lake Oconee Village, Greensboro. The office can be reached at 706-454-2040.

 

Easy Ways to Boost Your Immune System

By Dr. Alyssa Musgrove

Every day we are exposed to organisms that touch our skin, are inhaled, swallowed and inhabit our mucous membranes. The immune system is the body’s defense mechanism against sickness and disease. When the immune system is up to par, we stay healthy. When the immune system is compromised or underactive, we have a higher risk of developing health conditions and infections.

With school back in session and fall just around the corner, It is important to focus on maintaining a healthy immune system. There are many things we can do to improve our immunity and decrease our risk of illness. An ounce of prevention is truly worth a pound of cure, so wash your hands frequently and avoid being around people who are ill. Below are a few more ways to stimulate your immune system:

1. Reach for Oils:

Essential oils like oregano, myrrh, cinnamon, frankincense, and clove have immune-stimulating effects on the body. Oregano oil is known for its antifungal, antibacterial, antiviral and anti-parasite compounds.  Myrrh also has antibacterial, antifungal and antiseptic properties. Clove contains 30 times more anti-oxidants than blueberries! (Antioxidants help protect the body against bad viruses and bacteria and reverse the damage of free radicals.) Cinnamon has protective, immune-boosting properties.

Clove, oregano and cinnamon oils are very hot and should be diluted before any use (at least 1 drop of essential oil to 3 drops carrier oil). Also, since the oils are very potent, they should not be taken for more than two weeks at a time.

2. Try Echinacea:

Echinacea has been shown to be powerful immune system stimulator. The University of Connecticut conducted a study that was published in the Lancet Infectious Diseases Journal that found echinacea can reduce the chance of catching a cold by 58 percent! The study also found echinacea reduces the duration of the common cold by almost one and a half days.

3. Add Some Astragalus:

Traditional Chinese medicine has been using Astragalus for thousands of years because of its adaptogen properties. Adaptogens are a unique class of healing plants that help balance, restore and protect the body making you even more resilient to the damaging effects chronic stress has on your immune system.

4. Go for Ginger

Research has found ginger can help restore proper function of the immune system.  Ginger may also help cleanse the lymphatic system, which is our network of tissues that help rid the body of toxins and waste. Ginger is particularly effective in calming the body during bouts of nausea. It can be purchased as an essential oil, as well.

5. Experiment with Elderberry

Several studies have shown elderberry has the power to boost the immune system and help treat symptoms of the flu and common cold. Journal of International Medical Research found when elderberry was used within the first 48 hours of onset of symptoms, it reduced the duration of the flu, with symptoms being relieved within an average of four days.

6. Boost Your Vitamin D

As the weather cools and we head into fall and winter, we are naturally getting less sunlight exposure. As a result of this, our body produces less vitamin D. Research shows that vitamin D promotes immunity and helps protect the body from infection. Consider adding some foods high in this important vitamin, including halibut, carp fish, mackerel, eel, salmon, maitake and portabella mushrooms, rainbow trout, cod liver oil, sardines, eggs and tuna.

7. Reach for Fresh Juices

Green juices, made with fruits and vegetables, are packed with antioxidants, phytochemicals, minerals and vitamins – all of which provide a huge boost to the immune system. Try this immune-boosting juice recipe:

Ingredients (all should be organic):

-1 bell pepper (red, green, yellow or orange)

-1 head/stem of broccoli

-1 lemon

-1 cucumber

-1 knob ginger

-1 TBS apple cider vinegar

Directions:

Add all ingredients, except apple cider vinegar, to a vegetable juicer. Pour juice in a glass and add apple cider vinegar. Stir gently and drink immediately. Makes 2 servings.

Pathways to Healing specializes in holistic chiropractic care. Dr. Alyssa Musgrove draws on a variety of techniques, including chiropractic, kinesiology, nutrition, food allergy testing and lifestyle counseling to assist clients in achieving optimal health and wellness in one setting. Pathways to Healing is located at 1022 Founders Row, Lake Oconee Village, Greensboro. The office can be reached at 706-454-2040.

 

 

By Dr. Alyssa Musgrove

 

Herbs and spices have been used throughout the ages, not only to enhance the flavor of foods, but also for improving health and fighting disease.

 

One of the best spices for improving your health is turmeric. Commonly used in Indian curries, turmeric is part of the ginger family and comes from the root of the Curcuma plant. The main active ingredient in turmeric, curcumin, has potent anti-inflammatory effects. Inflammation, if left untreated, can become a chronic health issue. And unlike aspirin or ibuprofen, curcumin reduces inflammation naturally, without damaging the liver or kidneys.

 

Here are some of the top health benefits of turmeric supported by research:

 

Arthritis. One study found osteoarthritis patients who added 200 mg of curcumin a day to their treatment plan experienced reduced pain and increased mobility. Another study done with patients suffering with active rheumatoid arthritis showed significant reduction in tenderness and swelling of the joints when using curcumin. The study also pointed out that curcumin treatment was found to be safe and did not have any adverse side effects.

 

Alzheimer’s Disease (AD). Many studies are being done on the effectiveness of turmeric for preventing and treating Alzheimer’s. Curcumin has been shown to help with reducing the amyloid plaques, or “tangles” of protein in the brain, associated with the disease. Curcumin also has anti-inflammatory and antioxidant properties that benefit the brain tissue. One study published in the Annals of Indian Academy of Neurology found turmeric helped improve the memory of patients with AD. There is no real treatment for AD, so prevention is key. Eating a low-inflammatory diet consisting of vegetables, fruits and lean meats, and spicing your foods with turmeric, is a great place to start.

 

Depression. Studies show curcumin can help increase levels of Brain-Derived Neurotrophic Factor (BDNF), a type of growth hormone in the brain linked to depression. Increasing levels of BDNF with curcumin has been shown to help fight depression. Other studies have shown curcumin can boost serotonin and dopamine levels, which also helps in reducing depression. One study found curcumin was as effective as Prozac in helping improve depression symptoms.

 

Heart Disease. Turmeric has been shown to reduce the oxidation of cholesterol in the body, which causes the plaques that lead to heart attack and stroke. Turmeric also contains vitamin B6, which helps reduce the homocysteine levels that can lead to increased heart disease risk. Other heart healthy benefits of turmeric include its ability to lower total cholesterol, raise HDL (”good” cholesterol) and lower LDL (“bad” cholesterol). One study showed an 11.63 percent decrease in total cholesterol, a 33 percent decrease in LDL cholesterol, and a 29 percent increase in HDL cholesterol when volunteers took 500mg of curcumin daily for seven days. Turmeric has also been shown to significantly lower triglycerides.

 

Cancer. There are many studies that have been done on the benefits of curcumin in cancer treatment. One study at the University of Texas MD Anderson Cancer Center found curcumin was able to differentiate cancer cells from normal healthy cells and create apoptosis (cell death) in only the cancer cells. Curcumin was also able to improve the health of non-cancerous cells.

 

Further research is also suggesting turmeric may be a promising therapy for other conditions, including Parkinson’s, diabetes, metabolic syndrome, high blood pressure, irritable bowel syndrome and gingivitis.

 

Turmeric has an earthy, peppery flavor. Add it to sautéed or roasted vegetables (such as cauliflower and broccoli), salad dressings, smoothies, fish, chicken, red meat, and soups — especially lentil soup. Just be sure to use turmeric rather than curry powder, since pure turmeric powder has the highest concentration of curcumin. It is important to use the spice in conjunction with healthy fats such as coconut oil, olive oil, ghee (clarified butter) or coconut milk, as the fats help increase absorption. Using black pepper with turmeric also helps absorption.

 

You can buy organic turmeric powder at the grocery store in the spice section, or fresh in the produce section near the ginger. One caution: curcumin is a very potent yellow pigment and can permanently discolor surfaces when chopping if you aren’t careful.

 

Many people choose to take turmeric in a supplement form. I have had great success recommending supplements containing turmeric to my patients. It has been approved by the FDA, and doses of around 200 to 400mg daily for prolonged periods have been found to be safe and beneficial. If you have a chronic inflammatory condition, you may want to take about 1,800mg per day. Again, for best absorption make sure to take your supplement with a healthy fat such as coconut oil or olive oil, or take your supplement with a meal that contains healthy fats.

 

Turmeric can impact your platelet activity, so if you are scheduled for surgery, or use a blood thinner such as Coumadin, you may want to avoid turmeric and make sure to discuss your use of turmeric with your doctor.

 

Pathways to Healing specializes in holistic chiropractic care. Dr. Alyssa Musgrove draws on a variety of techniques, including chiropractic, kinesiology, nutrition, food allergy testing and lifestyle counseling to assist clients in achieving optimal health and wellness in one setting. Pathways to Healing is located at 1022 Founders Row, Lake Oconee Village, Greensboro. The office can be reached at 706-454-2040.

 

 

 

By: Dr. Alyssa Musgrove

 

 

Regular exercise offers major health benefits. To get the most from your workout while staying at a level that is safe, it is recommended to monitor how hard your heart is working. Your target heart rate is a range of numbers that reflect how fast your heart should be beating when you exercise. Knowing your heart rate can help you track your health and fitness levels and achieve your training goals.

 

To begin, let’s go over some basics regarding your heart rate. Resting heart rate is the number of times your heart beats per minute when you are at rest. An ideal time to check your resting heart rate is in the morning before you get out of bed, ideally after a restful sleep. Generally speaking, normal is between 60 and 100 beats per minute. As far as resting heart rate goes, lower is better. If you have a low resting heart rate it usually means your heart muscle is in great condition and does not have to work as hard to maintain a steady beat. An elite athlete may have a resting heart rate as low as 40 beats per minute.

 

In order to calculate your maximum heart rate, subtract your age from 220. For example, for a 50-year-old person, 170 is the maximum heart rate. Your target heart rate is a percentage of your maximum heart rate and is dependent on your level of exercise.

 

Beginners should exercise at 60% of their maximum heart rate, intermediate at 70% and advanced at 85%. During moderate intensity activity, you should be about 50-70% of your maximum heart rate. So, continuing our example above, if our 50-year-old person is exercising at moderate intensity, he would calculate his target heart rate zone by taking his maximum heart rate (170) and multiplying it by .5 and .7. This would give him a target heart rate zone between 85 and 119.

 

(Keep in mind some drugs and medications affect heart rate, resulting in a lower maximum heart rate and target zone. If you have a heart condition or take medication it is always best to check with your primary healthcare provider.)

 

Some machines at the gym make it easy for you to monitor your heart rate while exercising. For example, most treadmills have a spot where you place your hands and it will calculate your heart rate for you. Some people enjoy wearing a fitness tracking device that will also calculate and track your heart rate for you, making it super easy. If you do not have a fitness tracking device, you can calculate your heart rate manually by taking your pulse.

 

The most accurate way to take your pulse is by using your first two fingers (pointer and middle finger), placing them on the inside of your wrist or the side of your neck just below the jaw bone. Use just the tip of your first two fingers and press lightly over the artery until you feel a steady pulse. Count your pulse for 30 seconds (you will need to set a timer or use the second hand on a clock) and then multiply it by 2 to find your beats per minute. You want to count your pulse immediately upon stopping exercise.

 

So, what exactly does our heart rate tell us? If your heart rate is too high while you are working out, it means your body is having to strain, and it’s a strong clue to slow down. If your heart rate is too low, you may want to consider pushing yourself a little harder during exercise. If you are just starting to get active, aim for the lower range of your target heart rate zone, for example 50% of your maximum, and gradually build up to 75%.  Over time your body adapts to the increased demand and you can comfortably exercise up to 85% of your maximum heart rate.

 

Workouts should consist of a 5- to 10-minute warm up, followed by 20 to 30 minutes of consistent exercise where your heart rate is in your target zone, followed by a 5- to 10-minute cool down. The purpose of a warm up is to gradually increase your heart rate and prepare your muscles and circulatory system for training. This helps prevent injuries to the ligaments, muscles and joints. Your cool down period will gradually lower your heart rate to normal before stopping, preventing unwanted side effects like nausea and dizziness. Monitoring your heart rate is a simple way to determine if you are training safe and effectively.

 

Pathways to Healing specializes in holistic chiropractic care. Dr. Alyssa Musgrove draws on a variety of techniques, including chiropractic, kinesiology, nutrition, food allergy testing and lifestyle counseling to assist clients in achieving optimal health and wellness in one setting. Pathways to Healing is located at 1022 Founders Row, Lake Oconee Village, Greensboro. The office can be reached at 706-454-2040.

 

By Dr. Alyssa Musgrove

Over 2,000 years ago Hippocrates, the father of modern medicine, said “All disease begins in the gut.” And, as it turns out, he was right. Seventy to 80% of our entire immune system is located in the digestive tract. What’s more, the gut is responsible for creating 95 percent of serotonin and may have significant impact on brain function and mood. This is why our digestive system is often referred to as the “second brain.”  If we want to stay healthy for a lifetime, it is important to pay attention to our gut health.

There are about 100 trillion bugs, better known as bacteria, that live in our digestive tract. Some of these bacteria are “good” and some are “bad.” The good bacteria support immune function and enhance nutrient absorption. To stay healthy, our bodies need to have more “good” bacteria than “bad.”

But how can we determine if we have the right ratio of good bacteria to bad bacteria?

Our bodies let us know by the symptoms we experience.

When our gut flora becomes imbalanced, the result can be constipation, diarrhea, heartburn, bloating and irritable bowel syndrome.  Other symptoms include chronic fatigue, premature aging, joint and muscle pain, weight gain, insomnia, eczema, acne, asthma and even autism.

An increase in bad flora can occur when we are stressed, eating packaged and processed foods, eating fast foods, consuming sugar, overdrinking and overindulging. That’s because the “bad” bacteria feed on the sugars and fats found in these foods. Another cause of imbalanced gut flora is eating mostly cooked foods. Cooking can destroy essential nutrients and enzymes important for good digestive health. Antibiotics can also disrupt the overall gut flora balance.

Doctors and researchers are also beginning to realize that a “leaky gut” can be the cause of a host of health issues. Leaky gut, or intestinal permeability, is caused when the lining of the small intestine becomes damaged (typically by diet or medication).  Once this lining is damaged, undigested food particles, toxic waste products and bacteria “leak” through the intestines and into the blood stream. These substances entering the blood can cause an autoimmune response in the body, including bloating, food sensitivities and allergies, irritable bowel, rheumatoid arthritis, fatigue, digestive issues and skin problems.

The good news is that by making a few lifestyle and dietary changes, we can alter the diversity and number of microbes in our guts for the better and heal the gut. We need to begin with eating “real” food. Vegetables and high-fiber foods, such as green leafy vegetables, garlic, onions and artichokes, feed the “good” bacteria. We should also eat at least 50% of our food in a raw state. Eating a daily salad with lots of colorful vegetables is a simple way to accomplish this. Fermented foods, such as sauerkraut, kimchee, yogurt, miso, tempeh, olives, pickles and kefir, can also help improve gut health. (Although it is best to make sure the yogurt and kefir and unflavored, since “bad” bacteria breed on the added sugars.)

Another way to improve your digestive system is to improve your stomach acid. When we have proper acidity in the stomach, germs and foreign invaders such as parasites and bad bacteria are destroyed before they can get to the gut. Many people assume they have too much stomach acid due to chronic heartburn or acid reflux.  Often, however, these symptoms are caused by low stomach acid.

Both probiotics and prebiotics can help increase healthy gut bacteria. A high-quality probiotic is typically consumed in capsule form. Prebiotics, on the other hand, can only be found in food. Prebiotics feed on non-digestible carbohydrates, which encourages beneficial bacteria to multiply in the gut. Prebiotic-rich foods to add to the diet include asparagus, bananas, chicory, garlic, onions, and whole grains.*

And, finally, do your best to avoid taking antibiotics, which destroy the beneficial bacteria and disrupt the overall balance of good and bad bacteria.

When you focus on improving your digestive health, your immune system will reap the benefits.  You will discover you require fewer medications and, more importantly, find yourself further down the path toward optimal health.

*Always talk to your doctor before making any drastic changes to your diet. For some people, such as those with irritable bowel syndrome or other medical conditions, probiotics and fiber-rich diets may not be helpful.

Pathways to Healing specializes in holistic chiropractic care. Dr. Alyssa Musgrove draws on a variety of techniques, including chiropractic, kinesiology, nutrition, food allergy testing and lifestyle counseling to assist clients in achieving optimal health and wellness in one setting. Pathways to Healing is located at 1022 Founders Row, Lake Oconee Village, Greensboro. The office can be reached at 706-454-2040.

 

 

 

 

 

 

Back To School Healthy Snacks
By: Dr. Alyssa Musgrove

For many parents, back to school means back to packing lunches and snacks. While it’s easy to grab packaged, processed foods to fill those lunch boxes, healthier options will always provide bigger benefits. Not only do healthier food choices deliver a significantly higher nutritional punch, they also can help support life-long healthy eating habits and prevent costly chronic disease — like diabetes, heart disease, obesity, high blood pressure and even cancer.

The good news is that healthy options don’t have to take a lot of time or energy. Below are some quick and easy snacks the kids will actually enjoy seeing in their lunch box.

5-Ingredient Almond Coconut Bars
Makes 12 bars in 10 minutes

A great high-protein snack that will keep kids full longer. You can add any other nuts or dried fruits of your choice. These bars are also great to pack on-the-go, add to lunch boxes for school or as a sweet treat.

-1 cup unsweetened shredded coconut
-1 cup raw almonds
-1 cup raw cashews
-1/4 cup almond butter
-3 TBS maple syrup
-2-3 TBS water

Line a 9X5 inch loaf baking pan with parchment paper and set aside.

Place all the ingredients (except the water) in a food processor or high-power blender. Pulse. If the mixture doesn’t come together, add 1 tablespoon of water at a time pulsing the food processor in between. If needed, add more water until the mixture comes together. Place the mixture in the prepared baking pan. Press with a spatula until it is uniform on all sides. Place in the refrigerator for 2-3 hours. Cut into squares and keep leftovers covered in the refrigerator.

 

Superfood Energy Bites
makes about 30 “bite balls” in 20 minutes

-1 cup pitted dates

-1 cup golden berries

-2 TBS flaxseed meal

-2 TBS chia seeds

-1 1/2 cups gluten-free rolled oats

-1 cup dried cranberries

-1 cup pistachios

-1/4 cup water + 2 TBS

 

Add the dates, golden berries, flax, water and chia seeds to your food processor. Pulse until the mixture comes together. It will be wet. Add the oats, cranberries, pistachios and pulse just enough so that it gets mixed in with the previous mixture. You don’t want this mixture to be pureed. Rather, you want to still be able to see the chunks of pistachios and cranberries. Transfer the mixture to a mixing bowl and form small balls with your hands. You can keep these refrigerated in a covered glass container for up to 1 week.

 

Garlic Parmesan Roasted Chickpeas

-2 15.5-oz cans organic chickpeas, rinsed and drained

-2 tbsp coconut oil, melted

-1/2 tsp salt

-1 tsp minced garlic

-1/2 cup parmesan cheese

Lay chickpeas to dry for 30 minutes. Preheat your oven to 400 degrees Fahrenheit. Place 1 tablespoon of coconut oil in a mixing bowl, and the chickpeas, salt, garlic and parmesan and toss to coat the chickpeas. Add cayenne and curry powder if desired. Stir to coat. Spread the chickpeas on a single layer on a baking sheet. Drizzle with the extra TBS of melted coconut oil and bake chickpeas for 20 minutes. Stir, and continue to bake and stir for up to an hour until crispy.

 

Curried Avocado Egg Salad

-4 hard-boiled eggs, chopped
-1/2 large avocado, cubed
-1/2 Tablespoon dijon mustard
-2 teaspoons relish or chopped pickles
-2 teaspoons green onions, chopped
-1 teaspoon apple cider vinegar
-1 teaspoon curry powder
– Sea salt and ground pepper, to taste
– Optional add-ins: fresh dill, chopped celery, raisins

Add all ingredients to a bowl and mash together with a fork. Taste and season with additional salt and pepper. Use egg salad on salads, sandwiches or wraps.

Sunflower Seed Backpack Kisses

-1/2 cup rolled oats
-1 tablespoon flaxseed
-1 tablespoon hemp seeds
-2 Tablespoon raisins
-2 Tablespoons dairy-free mini chocolate chips
-pinch of sea salt
-1/2 cup sunflower seed butter (my favorite is Trader Joe’s brand)
-1 Tablespoon maple syrup

In a large bowl, mix together oats, hemp seeds, flaxseed, raisins, chocolate chips and sea salt. Add sunflower seed butter and maple syrup and mix together. Using your hands, knead mixture thoroughly and roll into small balls. You should be able to make around 10-11. Wrap each ball in a square of aluminum foil, twisting the top to seal and create a “kiss.” You can also store them unwrapped in an airtight container. Store in the fridge for up to two weeks or in the freezer for up to a month.

 

Pathways to Healing specializes in holistic chiropractic care. Dr. Alyssa Musgrove draws on a variety of techniques, including chiropractic, kinesiology, nutrition, food allergy testing and lifestyle counseling to assist clients in achieving optimal health and wellness in one setting. Pathways to Healing is located at 1022 Founders Row, Lake Oconee Village, Greensboro. The office can be reached at 706-454-2040.

 

 

Foods That Fight Inflammation

By: Dr. Alyssa Musgrove

 

Inflammation has been associated with just about every health condition. Inflammation is not always bad. It can be the body’s natural attempt to heal itself and eliminate damaged cells, viruses, and bacteria. Acute inflammation starts quickly and disappears in a few days. Chronic inflammation, however, can last months or even years. A sedentary lifestyle, stress, minor food allergies, and poor diet are just a few of the most common contributors to chronic inflammation.

 

Chronic inflammation will not typically produce symptoms until actual loss of function occurs somewhere. Chronic inflammation tends to be low-grade and systemic, silently damaging your tissues over an extended period of time. This process can go on for years without you noticing until disease suddenly sets in.

 

Since chronic inflammation tends to be “silent,” how can you determine if inflammation is brewing in your body? Clinical tests used in allopathic medicine include:

 

• C-Reactive Protein (CRP) test: Measures a protein found in your body that signals responses to any forms of inflammation
• EST (sed rate) test: Checks for non-specific indicators of inflammation
• Fasting blood insulin test: Although usually used to screen for diabetes, it is also marker for inflammation. Typically, the higher fasting insulin levels are, the higher your levels of inflammation tend to be.
• Thermography: Also known as Medical Thermal Imaging, is an alternative test used to measure heat patterns in the body. Abnormal heat spots on the body are an indication of inflammation.

 

Eating a wide variety of anti-inflammatory foods on a regular basis can go a long way toward calming inflammation and preventing chronic health issues. The following foods deserve special mention for their ability to put a stop to inflammatory responses in your body:

 

Animal-based omega-3 fatty acids:  The body converts omega-3’s into powerful anti-inflammatory chemicals. These fats can be found in fish like wild Alaskan sockeye salmon and krill oil. Studies have shown fish oil can relieve joint tenderness, reduce morning stiffness duration.

 

Blueberries: Blueberries are high in antioxidants. They are in season right now and available at local farmer’s markets. They are lower in sugar then most fruits, and can easily be added to a salad, yogurt or even frozen and added to a smoothie.

 

Shiitake mushrooms:  These nutritional powerhouses contain ergothioneine, which inhibits oxidative stress and discourages inflammation. These mushrooms also contain a variety of other nutrients that most people do not get enough of in their diets, such as copper.  The body cannot produce copper and depends on outside sources for supply. Copper deficiency has been found to be a factor in developing coronary heart disease.

 

Garlic:  Garlic has been heavily studied and shown to help with hundreds of different conditions. It has antioxidant, anti-fungal, anti-viral and anti-bacterial properties. Garlic also has sulfur-containing compounds, which can help support inflamed joints.

 

High-quality herbs and spices: These are among the most potent anti-inflammatory ingredients available, ounce for ounce.  Spicing up your meals is not enough, but it is a great place to start.

 

Fermented foods: Optimizing your gut flora is important for a high-functioning immune system and helps ward off chronic inflammation. In fact, the majority of inflammatory diseases start in the gut, as the result of an imbalanced microbiome. Fermented foods help “reseed” your gut with beneficial bacteria and also help the body rid itself of harmful toxins such as heavy metals and pesticides, which can promote inflammation. Some fermented food options are kimchee, pickles, sauerkraut, kefir, kombucha and olives.

 

Vitamin D:  This vitamin has been shown to inhibit inflammation. Sun exposure of 5-30 minutes at least twice a week on the arms, legs and face is a beneficial, natural source of this fat-soluble vitamin. Food sources include wild-caught salmon, mackerel, cod liver oil, tuna, sardines and mushrooms.

 

Dark leafy greens: Kale, Swiss chard, spinach and collard greens contain powerful antioxidants, which help protect against cellular damage. Choose organically grown veggies that are in season and from a local source. Try eating a fair amount of these greens raw.

 

Juicing is an excellent way to get more greens in your diet. Here is a quick and easy recipe for a healthy green juice that incorporates some of these anti-inflammatory powerhouses. It can be made in a blender instead of a juicer. You can strain the juice through cheesecloth for a thinner consistency, if desired. Wring out as much liquid as possible from the cheesecloth, as there are additional hearty nutrients in the pulp. Be sure to choose organic ingredients.

 

Dr. Alyssa’s Anti-Inflammatory Green Juice

 

– 1 ½ cups water

– 2 cups kale OR baby spinach

– 2 medium green apples, cored

– ½ cup parsley leaves

– 1 medium cucumber, cut into quarters

– 2 celery stalks, roughly chopped

– 1 piece of ginger (1 inch), peeled

– 2 Tbsp fresh-squeezed lemon juice

 

Add all ingredients to the blender in the order in which they are listed. Blend on the highest setting (such as liquefy), until the juice is well-blended. It should be the consistency of a smoothie. If you want to enjoy the pulp with your juice, pour mixture into glass and serve. If you prefer thinner consistency, strain through a cheesecloth.

 

Pathways to Healing specializes in holistic chiropractic care. Dr. Alyssa Musgrove draws on a variety of techniques, including chiropractic, kinesiology, nutrition, food allergy testing and lifestyle counseling to assist clients in achieving optimal health and wellness in one setting. Pathways to Healing is located at 1022 Founders Row, Lake Oconee Village, Greensboro. The office can be reached at 706-454-2040.

 

 

By: Dr. Alyssa Musgrove

 

As many as 54 million Americans have low bone density, and many of them don’t even know it. Ten million Americans have such low bone density they actually have osteoporosis.

 

Osteoporosis is a bone disease that occurs when the body loses too much bone, makes too little bone, or both. Advanced osteoporosis usually presents with symptoms such as bone pain, backache, curvature of the upper spine presenting as a hump, and loss of height from vertebral compression fractures.

 

However, osteopenia (characterized by low bone mineral density that is not extreme enough to be called osteoporosis) and early-to-middle stages of osteoporosis are silent diseases that have no symptoms. A diagnosis of osteopenia or osteoporosis is often found accidentally, such as when a bone is being x-rayed to determine the existence of a fracture. Typically, when low bone mass shows up on an x-ray, as much as one-third of the person’s bone mass has already been lost.

 

You could be at risk for low bone density and osteoporosis if you:

• Are a woman – especially if you’ve had a hysterectomy or are postmenopausal
• Are over 50 years old
• Have an inactive lifestyle
• Have amenorrhea because of extreme exercise
• Have a history of an eating disorder or under-eating for many years
• Are a heavy user of alcohol, tobacco, caffeine, sugar or carbonated beverages
• Have a chronic health disorder such as diabetes, malabsorption condition, celiac disease, or hyperthyroidism
• Are small-boned and consistently below normal weight for someone your size
• Are, or have a history of, taking certain prescription medications long-term, such as steroids (cortisone and prednisone), certain birth controls and anticonvulsants
• Have a history of cancer treatments, including chemotherapy or radiation
• Are deficient in certain key nutrients, including vitamin D, vitamin K, calcium and magnesium
• Have a low level of testosterone – even if you are a woman
• Have a family history of osteoporosis, fractures or bone disorders

 

The only way to truly detect the bone loss associated with osteopenia is with a bone scan – most commonly a low-radiation DEXA scan (Dual-Energy X-ray Absorptiometry) of the hip and spine. A bone scan can detect even small changes in a person’s bone density.

 

Our bodies are constantly making new bone, however, as we age, we tend to start losing more bone than we create. The good news is, it’s never too late to focus on bone health. Here are a few simple ways you can help increase your bone density naturally:

 

Exercise – Exercise, especially “weight-bearing” types, is needed to keep muscles strong, sustain skeletal strength and help maintain bone density. Weight-bearing exercises include any type of exercise that forces you to work against gravity.  Weight-bearing exercises require your bones and muscles to support your body weight, while also enhancing coordination and balance. (Coordination and balance are important for preventing the slips, falls and accidents that wind up causing a serious fracture or injury.) Examples of weight-bearing activities include walking, dancing, yoga, skiing, tennis, body weight exercises using resistance bands/cables, or even lifting soup cans. Aim to do weight-bearing exercises at least 3 to 4 times per week for 30-60 minutes in duration.

 

Eat a Bone-Healthy Diet – Focus on eating bone healthy foods that are high in vitamin D, vitamin K, calcium and magnesium. Incorporate a variety of green leafy vegetables like kale, bok choy, broccoli, and cabbage. (Spinach should be avoided as a source of calcium, because it is high in oxalates that bind calcium.) Fish, such as sardines with small, edible bones, are an excellent source of calcium and oily fish, especially wild-caught salmon, are a good source of vitamin D. Other great sources of magnesium and calcium include: almonds, sesame seeds/sesame butter, beans and legumes, avocadoes, and dark chocolate.

 

Keep in mind that while eating foods high in vitamin D, vitamin K, calcium and magnesium is encouraged, it can be difficult to get the ideal amounts from your diet alone. This is primarily because the amounts of these nutrients in foods can vary widely. For example, a study of the vitamin D content of salmon found an average of only 240 IU of Vitamin D3 in farmed salmon compared to an average of 988 IU vitamin D3 in 3.5 ounces of wild-caught salmon.

 

Optimize Vitamin D Levels – Vitamin D helps the body improve calcium absorption. Spending most of your time indoors and avoiding the sun may mean that your body isn’t making the vitamin D it needs to help maintain bone mass.

It is best to obtain Vitamin D naturally by exposing your bare skin to sunlight for about 15-20 minutes every day.

 

If you are at high risk for osteopenia or osteoporosis, talk to your doctor about having a bone density test (DEXA) and check your vitamin D levels. No matter the current state of your bone health, incorporating these simple tips today can help you prevent fractures or complications in the future.

 

Pathways to Healing specializes in holistic chiropractic care. Dr. Alyssa Musgrove draws on a variety of techniques, including chiropractic, kinesiology, nutrition, food allergy testing and lifestyle counseling to assist clients in achieving optimal health and wellness in one setting. Pathways to Healing is located at 1022 Founders Row, Lake Oconee Village, Greensboro. The office can be reached at 706-454-2040.

 

By: Dr. Alyssa Musgrove

Taking good care of your skin is crucial if you want it to remain healthy and youthful. When looking for ways to help reduce the signs of aging, you do not necessarily need to invest in expensive creams or lengthy procedures. There are many simple, inexpensive steps you can take to help your skin age gracefully. Here are four anti-aging habits you can begin today to ensure your skin stays looking its very best.

1. Drink more water, rehydrate your skin

Dehydration can affect your skin just as much as your body. You may have noticed your skin starts getting blotchy, your acne worsens and your skin becomes looser and thinner on days when you do not have a lot of water. Many people are chronically dehydrated, not realizing these types of physical effects are simply because they are not getting enough water on a daily basis.

The amount of water you need each day to stay properly hydrated is somewhat subjective, since it depends on lifestyle factors. If you are in the sun a lot and sweating, or you participate in heavy fitness, you should be drinking more water in order to make up for the loss of hydration. You may also need more water if your diet consists of a lot of sodium, salt, caffeine or alcohol. While the rule of thumb is 64 ounces a day, your body might need a little more. A good indication you are well hydrated is looking at the color of your urine. It should be clear, or almost clear, when you are drinking enough water.

If drinking a lot of water is a struggle for you, try reducing your consumption of other beverages, like soda and juice, and reach for water instead. You can also try flavoring your water by adding the juice of fresh lemons or limes, or adding sliced cucumbers or berries. Choose a water bottle you enjoy using, keep water in your car and at home, and track how much you are drinking to hold yourself accountable.

2. Get your vitamins from food sources

Vitamins and minerals are also essential to maintaining a youthful appearance and reducing signs of aging. But instead of just taking supplements, you should first try to get important nutrients through whole, fresh food sources. Just by switching to a healthy diet of fruits, veggies, nuts and seeds, you will be well on your way to getting all of the important vitamins. Wild-caught fish provides anti-inflammatory omega-3 fats that slow down the aging process. Teas like green tea, white tea, oolong tea, and rooibos tea contain antioxidants that protect your cells from free radical damage and aging.

3. Wear sunscreen every day

No matter your age, skin type, color of your skin, or current signs of aging, you need to protect your skin with sunscreen. You should wear sunscreen every day, applying it at least 10-15 minutes before heading outside. To make this habit easier, there are many moisturizers on the market that have sun block in them already, allowing you to both hydrate your skin and protect it at the same time. Keep your sunscreen in the bathroom so it becomes an automatic part of your morning routine.

4. Take good care of your skin

Wash your face twice a day with warm water, exfoliate once a week to remove dead skin, and avoid makeup with additives or harsh chemicals. Talk to your dermatologist about which products to use or any skin conditions you may have. Dermatologists can often recommend products to help treat a variety of skin conditions, while also providing anti-aging benefits at the same time.

 

Essential oils like frankincense, lavender, myrrh and sandalwood can provide additional anti-aging benefits. Frankincense oil has been known to protect skin cells, improve skin tone, reduce the appearance of wrinkles, scars and sunspots. Lavender oil brings rapid healing to dry skin, minor cuts, scrapes and burns. Be sure to mix your essential oils with an unscented carrier oil (coconut oil, jojoba oil, or pomegranate seed oil) and test a small area of your skin first to test for possible allergic reactions.

 

By taking the time to develop a few simple daily habits now, you can help protect your skin from premature aging and keep it looking healthy for years to come.

 

Pathways to Healing specializes in holistic chiropractic care.  Dr. Alyssa Musgrove draws on a variety of techniques, including chiropractic, kinesiology, nutrition, food allergy testing and lifestyle counseling to assist clients in achieving optimal health and wellness in one setting. Pathways to Healing is located at 1022 Founders Row, Lake Oconee Village, Greensboro.  The office can be reached at 706-454-2040.