By Dr. Alyssa Musgrove
The shoulder is the most complex joint in the human body. Studies show nearly 90 percent of
the population will tear or damage their rotator cuff, labrum and/or shoulder capsule at some
point in their lives. Most of us are unaware how important the shoulder is until we injure it.
Shoulder pain of any sort can make daily activities like combing your hair, brushing your teeth,
sleeping and getting dressed complicated and painful.

The reason for the high prevalence of shoulder injury is due to the anatomy and structure of
the shoulder. The human shoulder is made up of a complicated system of bones, joints,
connective tissue and muscles. The shoulder’s ball and socket joint allows for excellent mobility,
but unfortunately a joint cannot be both highly stable and highly mobile. In the case of the
shoulder, mobility comes at the expense of stability.

There are many ways we can injure the shoulder, such as falling, throwing, lifting, painting,
cleaning, swinging a tennis racket or golf club. Problems can also occur from natural wear and
tear over time. One of the biggest challenges in managing shoulder pain is finding the origin.
Shoulder pain can be musculoskeletal in nature, it can be referred pain from a visceral organ, it
can result from overuse (as in the cases of bursitis or tendonitis), there can be tears in the
connective tissue, bone spurs or muscle imbalance.

What’s more, the shoulder is slow to recover from injury. Some research shows only about half
of all new shoulder pain episodes achieve complete recovery within six months. Factor in aging,
chronic health conditions that slow healing (like diabetes), and hobbies or jobs that are
repetitive in nature and increase the risk of re-injury, and it is easy to see why many don’t make
a full recovery from shoulder pain.

Chiropractors, physical therapists, acupuncturists and orthopedists are just a few specialists
who can help ease shoulder pain. The use of manipulation, mobilization, magnetic field
therapy, TENS unit and modalities like cold lasers can help tremendously, but some shoulder
injuries do require surgery. If your shoulder pain has not resolved on its own by resting 1 to 2
weeks, you should check with your doctor. However, that does NOT mean you should wait two
weeks before seeing someone about your shoulder. Some people ignore nagging pain for weeks
or even months, but the sooner you see a doctor the quicker you can begin treatment and
resolve the issue before surgery becomes the only option.

When it comes to keeping our shoulders healthy, an ounce of prevention is truly worth a pound
of cure. Here are a few ways to protect your shoulders on a daily basis:

1. When working with your arms overhead, take small breaks to let the shoulder recover.
2. Do not reach in the back seat and lift a heavy purse, bag or briefcase at an awkward
angle in order to get it to the front seat.
3. If you are facing a challenging task, request a helping hand. Do not feel insecure about
asking for help. It is better to be safe than sorry!
4. Follow an exercise program that maintains strength in your shoulders and contains
opposition exercises to keep the shoulder muscles balanced. For example, if you are

going to do push-ups, make sure you also do pull-ups. In this way, both sides of the body
are strengthened for optimal balance and pain-free function.

The following stretches can be done at home to help further balance the shoulder joint and
prevent simple injuries:

90, 90 shoulder stretch
Stand in your doorway, holding your arms up so your elbow is at a 90 degree angle and your
arm forms a 90 degree angle to your body at the shoulder. Place each hand on the side of the
door frame making sure your wrist and elbow also make contact with the door frame. Place
both feet in the doorway and lean forward as you brace yourself against the door frame. Make
sure you neck is aligned with your spine. Do not drop your chin — keep it parallel to the floor.
Hold the stretch for 20-30 seconds and repeat 2-3 times.

Finger wall walks
Face a wall. Using one arm at a time, slowly walk your fingers up the wall, moving your arm
upward as far as you can reach comfortably. Then walk your fingers gradually back down the
wall (STOP if there is any point of pain). Repeat 10-20 times.

Cross-body reach
Lift one arm at the elbow and bring it up and across your body and hold a stretch for 20-30
seconds. Each day try working on reaching further across your body in order to increase
mobility.

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

 

We’ve all heard about the numerous health benefits of raw honey but the same honeybees responsible for honey actually produce something even more nutritious and beneficial to our health: bee pollen.

 

As bees buzz from flower to flower the pollen collected from various blossoms is mixed with a small dose of nectar from the bees’ salivary glands. This mixture is then placed in small “baskets” on their hind legs to be taken back to the hive as food for the colony. As these microscopic pollen particles accumulate on the legs, they begin looking like little balls of yellow fuzz. Beekeepers use special devices called “pollen traps” to collect this pollen as the field bees return to their hives.

 

Research has shown bee pollen to be one of nature’s most nourishing foods. Rich in vitamins, minerals, proteins, lipids, fatty acids and enzymes, bee pollen acts as an antioxidant to help us fight free radicals. Bee pollen also contains antibacterial, antifungal and antiviral properties that stimulate our immune system, reduce inflammation, enhance energy and support the cardiovascular system. In fact, it has been reported that regular ingestion of bee pollen in the diet decreases low-density lipoproteins (LDL) and increases high-density lipoproteins (HDL), which helps normalize cholesterol and triglyceride levels.

 

In 1948, the United States Department of Agriculture (USDA) published a very important article on bee pollen in the Journal of the National Cancer Institute. According to the article, there was a delay in the development of mammary tumors and some mice became tumor-free following ingestion of mice chow mixed with bee pollen. Additionally, the high concentration of RNA and DNA nucleic acids in bee pollen have been shown to help prevent the premature aging of cells and stimulate the growth of new skin cells. Bee pollen stimulates blood supply to skin cells and helps with detoxification. The result is healthier, younger looking skin that is less vulnerable to wrinkles.

 

Bee pollen may offer relief for allergy sufferers, as well. Utilizing a technique called desensitization, a person can ingest a small amount of the allergen (in this case bee pollen), to stimulate the immune system to produce antibodies that will eliminate the effects of allergy symptoms and reactions when exposed to the offending substance. It is advised to start taking bee pollen at least six weeks before allergy season begins and continue throughout the season for maximal benefit.

 

Perhaps most intriguing, bee pollen can boost energy of high-performance individuals, enhancing athletic performance and strength naturally. Here is what the Finnish coach Antii Lananaki had to say after his track team swept the Olympics in 1972, “Most of our athletes take bee pollen food supplements. Our studies and experience show it significantly improves their performance. There have been no negative results since we have been supplying pollen to our athletes.”

 

You can purchase bee pollen from a local beekeeper you trust (I buy mine from the local farmers market to make sure that the pollen is free from pesticides and that the bee colonies are not harmed or treated with chemicals). You can also find bee pollen in most health food stores.

 

Bee pollen pellets or granules can be swallowed alone, added to smoothies or sprinkled over salads. The granules can be blended or ground and mixed with honey, yogurt or food items of your choice. Pollen pellets can be added to warm water and left for two to three hours as they crack and release their nutritional value. You then can drink the liquid or mix with fruit or vegetable juice to gain awesome bee pollen benefits.

 

It is safe for most people to take bee pollen by mouth, however there are some caveats. If you are allergic to bees or pollen, you should start slowly – taking just one teaspoon of pollen a day.  If you notice any itching, swelling, light headedness or shortness of breath after consuming bee pollen, stop taking it immediately. Additionally, women who are pregnant should ask their healthcare provider before using bee pollen, as it may stimulate ovarian function.

 

Grab your bee pollen now to boost your nutrient intake naturally as studies show it contains nearly all nutrients required by the human body to thrive.

 

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

These days it seems as if the phrase “gluten free” is everywhere.   Why all the fuss about gluten? What is gluten, and why would we want to avoid it?

Gluten literally means “glue” and is what makes dough elastic and sticky.  It is a form of protein found in wheat, rye, barley, spelt and other grains. While most of us tend to view proteins as healthy, some proteins can cause our bodies more harm than good.  Gluten is one of them.

Gluten can be found everywhere – not just the bread aisle.  Gluten is used as an additive, thickener and filler.  It can be found in processed foods such as breads, cereals, cookies, crackers, canned or packaged soups, deli meats, soy sauce, salad dressings, pasta, pizza crust and even candy and some alcohol. This makes giving up gluten more challenging then it may initially seem.

There are two main problems people can have with gluten:  Celiac disease and gluten intolerance/sensitivity.  Celiac disease is a genetic autoimmune disease.  When a person who has celiac eats gluten, his body initiates an immediate immune response and attacks the cells in the small intestine, causing lasting intestinal damage.

When someone tests negative for celiac disease, there is still a chance they can have gluten intolerance. Gluten intolerance was once thought to be a rare condition, however, it is now believed to affect a third of the population (with some experts saying the real number is much higher).  Gluten intolerance can be genetically influenced and may not become symptomatic until a person reaches adulthood (30s or 40s).

Gluten intolerance differs from celiac in that while it can cause autoimmune issues over time, it is not an autoimmune disease.  A person who is gluten intolerant is unable to effectively break down the gluten protein.  The protein remains intact as it enters the small intestine, where it causes inflammation.  Over time, this inflammation damages the lining of the small intestine, making the intestine more permeable or “leaky.”  As the barrier between the contents of the intestines and the tissues of the body is broken down, the immune system becomes weakened, and inflammation spreads throughout the body.

Gluten intolerance can cause serious symptoms including:

• Bloating, diarrhea, stomach cramps or painful gas especially after meals
• Fatigue
• Skin issues; itchy rashes, rosacea, eczema, dermatitis
• Headaches
• Difficulty concentrating, “brain fog”, forgetfulness
• Joint pain and stiffness
• Mood-related changes, depression and anxiety
• Nutrient deficiencies, including anemia
• Weight gain
• Psychological conditions, including anxiety, depression and schizophrenia

Over time, gluten intolerance can lead to long-term problems such as food sensitivities, allergies and autoimmune conditions (asthma, Hashimoto’s thyroiditis, rheumatoid arthritis, lupus).  Gluten sensitivity can also increase your likelihood of gaining weight and make it nearly impossible to lose weight unless you stop consuming gluten.

Weight loss often occurs when we remove gluten for a few reasons. First, when someone is sensitive to gluten it causes inflammation, which then increases fluid weight.  Chronic inflammation can lead to weight-loss resistance.  When you avoid gluten, you will often lose this water weight.  Additionally, with inflammation subsiding, the body becomes healthier and more capable of losing weight.  Another, perhaps more obvious, reason weight loss occurs when removing gluten from the diet is simply because most of the foods that contain gluten are refined, high-carbohydrate foods — the main foods that cause weight gain and obesity.

The best way to find out if you have gluten sensitivity is to do an elimination diet and remove gluten from your diet for a period of 21 days (preferably longer, such as three months).  After this time, add it back into the diet.  If symptoms improve during the elimination period and then reappear once gluten is eaten again, that is a clear sign gluten was contributing to the symptoms. Keep in mind, it is important to test one variable at a time during an elimination diet in order to avoid falsely attributing symptoms.

The simplest way to ensure you are eating foods without gluten is to focus on foods that are “real foods” such as vegetables, fruits, lean meats and other whole foods raised organically, without hormones and antibiotics. Avoid most foods in packages, boxes and cans – even gluten-free versions! — since they are typically processed “foods” devoid of nutrients and can lead to cravings. When it comes to baking, try naturally gluten-free flour alternatives such as brown rice flour, almond flour, coconut flour and chickpea flour. (I even found a pecan flour at a farmer’s market!)

Eliminating gluten from your diet can help with fat loss, decrease inflammation, reduce digestive and skin issues, improve memory and provide extra energy. Though gluten is widespread throughout the food supply, there are plenty of foods available that can make switching to a gluten-free diet simple. I have been gluten free for 11 years — long before it was a buzz word, before restaurants had gluten-free menus and before gluten-free products were sold in grocery stores. Start reading labels, eat more whole foods and your health will improve in the process!

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

 

Springtime in Georgia is beautiful, from the birds singing to the spectacular flowers and blooming trees, everything is coming alive once again.  But with this awakening of nature, many people also experience the “awakening” of seasonal allergies. The dense clouds of pine pollen hanging in the air, combined with a myriad of other unseen pollens, make many allergy sufferers want to hide inside until the season passes. So, what are allergies and is there anything we can do to prevent them and enjoy this time of year without suffering?

An allergy is an abnormally high sensitivity to a substance that is not typically harmful. An allergy is essentially an indication that something is out of balance in your body causing it to overreact with an immune response, such as itchy or watery eyes, runny nose, sneezing, eczema, abdominal pain or bloating. Some common causes of allergies are pollens, certain foods, stress, dust mites, pet dander and air pollution.

In recent years there has been a significant increase in allergies and asthma, especially in children. The amount of people suffering with allergies in North America has gone from 10 percent in 1980 to 30 percent today. According to the Allergy and Asthma Foundation of America, 1 in 5 people now suffer from allergies. The American Academy of Allergy, Asthma and Immunology estimates the annual cost of allergies to the health care system and businesses in the U.S. to be $7.9 BILLION.

Why are we experiencing this dramatic increase in allergies? The simple answer is that most allergy sufferers’ immune systems are not as strong or efficient as they once were. Over 70 percent of your immune system is in your intestinal tract, and it is common to find an imbalance in the bacteria of the gut resulting from the use of medications, especially antibiotics. A 2010 study from the University of Marcos found that children given antibiotics during their first year of life were at a 66 percent increased risk for developing allergies.

Another cause of increased allergies is inflammation, especially in the gut. Many of the foods commonly consumed by Americans are filled with chemicals and trans fats.  In addition, the antibiotics and hormones found in many of the meats we consume also cause the body to become inflamed. Chronic inflammation can cause the body to become over-reactive and hypersensitive, while also causing a decrease in healthy gut flora.

The good news is that there are things you can do to help reduce allergies naturally. As we head in to spring, consider taking some of these simple steps:

• Use a neti pot. A neti pot cleanses and refreshes the nasal passages, thereby improving allergy symptoms. The pot is filled with purified water and a salt-based mixture. (Using water alone in the nasal passages can irritate the inside of your nostrils.)
• Strengthen your immune system. Eat good quality food, lots of vegetables, some fruit and some lean meats.
• Eat garlic.  Garlic is a natural antibiotic and helps to fight off viruses, infections and allergies. Using real cloves of garlic in your foods is more effective than taking it in supplement form and can offer a powerful boost to the immune system.
• Increase Vitamin D. The optimal range for Vitamin D levels in our blood is between 50 and 100 ng/ml. Vitamin D is a modulator for the immune system and decreased levels of Vitamin D have been linked to autoimmune conditions.
• When possible, reach for natural antihistamines and decongestants. There are several whole food supplements available that can help eliminate histamines, support liver function and loosen mucus without the side effects of most allergy medications.  Supplements that we use in our office with great success include Allerplex and Antronex.
• Reach for lemons and limes. Both fruits have high levels of Vitamin C, which boosts the immune system and helps reduce allergies.  Drinking lemon/lime water also helps your body get rid of toxins.
• Drink turmeric ginger tea. Together, turmeric and ginger have powerful anti-inflammatory properties and act as a natural painkiller to help alleviate allergy symptoms. Avoid chamomile tea if you are allergic to ragweed.
• Drink at least 8 to 10 glasses of water a day to stay adequately hydrated. Dehydration makes allergy symptoms even worse.
• Change your air conditioner filters frequently during the pollen season.
• When in your car, keep the ventilation system on re-circulate.
• Experiment with essential oils. Peppermint oil can often unclog sinuses, discharge phlegm and offer relief to scratchy throats. Basil oil reduces the inflammatory response to allergens and helps detoxify the body of bacteria and viruses. Eucalyptus oil can open up the lungs and sinuses, thereby improving circulation and reducing allergy symptoms. Lemon oil supports the lymphatic system drainage and helps overcome respiratory conditions by boosting the immune system. Tea tree oil can destroy airborne pathogens that cause allergies. It also is an antiseptic agent with anti-inflammatory properties.

It is possible to reduce allergies naturally by taking a few simple steps toward strengthening the immune system and limiting overall exposure to environmental allergens.  Taking these steps can allow allergy sufferers to move beyond merely “surviving” this time of year, and bring them to a point where they can thrive and enjoy all spring has to offer.

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.

Dr. Alyssa Musgrove

 

Spending hard-earned money on groceries that never actually reach your plate is like throwing away cash. Because most of us do not have the time to visit grocery stores or farmers markets daily to get fresh produce, we tend to buy produce all at once, which can lead to early spoiling if we don’t utilize proper storage techniques. For example, refrigeration causes some foods to spoil faster. Other types of produce should be ripened at room temperature to reach their best taste potential. What follows are some helpful guidelines for keeping your food fresher, longer, as well as tips and tricks to enjoy maximum flavor.

 

Fruits

• For gradual ripening, keep fruits separated. Fruits release ethylene gases during the ripening process, which can cause other produce to ripen more rapidly.
• The following fruits are best ripened on the counter first, then refrigerated: kiwi, nectarine, peach, pear, and plum.
• Storing bananas in the refrigerator can disrupt the ripening process. Once refrigerated, a banana may never be able to resume the ripening process if returned to room temperature. If your bananas are turning bad, cut up, freeze and use in smoothies or for banana bread.
• Refrigeration shuts down the ripening enzymes in avocados, so unless you want to stop the ripening process, keep avocados on the counter.
• To ripen avocados quickly, put the un-ripened avocado in a brown paper bag. Be sure to fold the top over to close the bag, and then check the bag daily to remove ripened ones.  This ripening trick also works for tomatoes.
• Apples lose flavor and texture when refrigerated, so if you prefer eating apples cold, place them in the fridge 30 minutes before eating.
• Avoid washing berries until right before you eat them, as wetness encourages mold growth. Berries can be refrigerated in a drawer uncovered or in a vented container.
• To keep your pineapple longer, cut the leafy top off and store the pineapple upside down. This also helps redistribute sugars that sink to the bottom during shipping and transport.
• Lemons can be stored in a bowl full of water in the fridge in order to get the longest shelf life.

 

Vegetables

• Winter squash, butternut squash, acorn squash and pumpkins should all be stored at room temperature.
• When exposed to cold temperatures, the starch in sweet potatoes turns to sugar, disrupting their flavor and texture – and increasing their overall sugar content. Store sweet potatoes, yams, and regular potatoes in a cool dark area of the kitchen or pantry for the longest shelf life, up to 2 months in a paper bag!
• Tomatoes lose flavor and become mushy when refrigerated. Spread them out on the counter, out of direct sunlight for even ripening, as well as better taste and texture.
• To get the longest shelf life for onions, place them in a paper bag, and store them in a cool, dark cabinet.
• Garlic will last up to 4 months if stored away from heat and light. The pantry is a great location.
• Ideally, leafy greens should be consumed within 1 to 2 days of purchase to ensure you are getting the most nutrients. You can extend the shelf life by wrapping unwashed leaves in a paper towel. (The towel will absorb any excess moisture and prevent soggy rotten leaves.) After wrapping the unwashed greens in a paper towel, put them in a plastic bag and store them in your fridge.
• Asparagus should be stored upright in the refrigerator with a damp towel wrapped around the base or upright in a cup with the stems in an inch of water.
• Celery should be kept in the front of the refrigerator where it is less likely to freeze. Or you can cut celery and submerge in a tall cup of water.

 

 

Coffee and Herbs

• Coffee is best stored at room temperature in order to allow the natural oils of the coffee bean to activate its powerful aromatic scent. Be aware that coffee can also absorb odors from other foods in your fridge or freezer.
• Wrap rosemary, thyme, parsley, and cilantro in a moist paper towel, place in air-tight containers and refrigerate for up to ten days.
• Basil is best kept on the countertop with the stems in water and the top lightly covered with plastic.

 

These storage tips will help keep your fruit and vegetable purchases fresher longer so you get your full money’s worth.

 

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

 

Earlier this month, the Environmental Working Group (EWG), a non-profit, non-partisan organization dedicated to protecting human health and the environment, released its annual report, “A Shopper’s Guide to Pesticides in Produce.” The report lists the Dirty Dozen, fruits and vegetables with the most pesticide residue, and the Clean Fifteen, for which few, if any, residues were detected.

 

Drawing from tests conducted by the U.S. Department of Agriculture, the 2023 report found nearly 75 percent of non-organic produce tested had pesticide residue. (Before testing fruits and vegetables, the USDA washes, scrubs and peels them, as consumers would.)

This year, blueberries and green beans were added to the Dirty Dozen list. The EWG found both crops to have troubling concentrations of organophosphate insecticides, which can harm the human nervous system. Other highlights from this year’s testing:

• More than 90 percent of samples of strawberries, apples, cherries, spinach, nectarines, and grapes tested positive for residues of two or more pesticides.
• All of the produce on the Dirty Dozen had at least one sample with at least 13 different pesticides — and some had as many as 23.
• Kale, collard, and mustard greens, as well as hot peppers and bell peppers, had the most pesticides detected of any crop — 103 and 101 pesticides in total, respectively.

While most pesticide residues the USDA finds fall within government-mandated restrictions, it’s important to point out that legal limits aren’t necessarily safe. Pesticides are designed to kill living organisms, such as insects, invasive plants and fungi.  Given their designed purpose, it should come as no surprise that pesticides could have a negative effect on human health, as well. There have been many health risks linked directly to pesticides — including infertility, brain and nervous system issues, cancer and hormone disruption — so it makes sense to keep your exposure as low as possible.

In a perfect world, we would all buy and eat 100% organic.  However, organic options aren’t always available, and they often come with a heftier price tag. If fully organic isn’t in your budget, you can eliminate many of the pesticides from your food by prioritizing certain organic foods. The EWG’s annual lists provide a great place to start.

 

EWG’s 2023 Dirty Dozen List

1. Strawberries
2. Spinach
3. Kale/Collard/Mustard greens
4. Peaches
5. Pears
6. Nectarines
7. Apples
8. Grapes
9. Bell and hot peppers
10. Cherries
11. Blueberries
12. Green beans

 

EWG’s 2023 Clean 15

1. Avocados
2. Sweet Corn*
3. Pineapples
4. Onions
5. Papayas*
6. Frozen sweet peas
7. Asparagus
8. Honeydew melon
9. Kiwi
10. Cabbage
11. Mushrooms
12. Mangoes
13. Sweet Potatoes
14. Watermelon
15. Carrots

 

*Although shown to have the among the lowest amounts of pesticide residue, sweet corn and papayas sold in the United States are genetically-modified crops (GMOs). You should still choose organic versions of these crops to avoid the GMO varieties.

 

Almost 65 percent of the Clean Fifteen samples had no detectable pesticide residues. Avocados and sweet corn were the cleanest produce, with less than 2 percent of samples showing any detectable pesticides.

 

There are a couple important points to keep in mind when using these lists:

 

1. Fruits and veggies are the foundation to a healthy diet. If you can’t buy organic, you are still better off eating conventionally grown fruits and vegetables rather than not eating them at all.  Always eat lots of vegetables, but choose organic when possible, especially when it comes to The Dirty Dozen.

 

2. If you are unable to purchase organic, consider peeling your produce. For example, remove and discard the outermost leaves of lettuce and cabbage. Peel your potatoes and apples.

 

3. For produce that you cannot peel, wash thoroughly — organic or not. To clean your vegetables at home, mix one tablespoon of apple cider vinegar to one cup of water and soak your desired fruit or vegetable. Stir periodically for five minutes before draining, rinsing and using.  Alternately, you can make a solution of one part vinegar and three parts water and keep in a spray bottle near the sink.  Simply spray your produce, then rinse under cold water.

 

 

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

 

Have you ever experienced excruciating pain in the bottom of the foot or heel?  Does your first step out of bed in the morning feel like you stepped on a knife? Sharp pain in the heel or stabbing pain in the bottom of the foot can be debilitating. Plantar fasciitis (fashee-EYE-tiss) is the most common cause of pain on the bottom of the heel, and it affects nearly 2 million people a year.

 

The plantar fascia is a band of connective tissue that runs from the heel bone to the front of the foot. This tissue helps create the arch shape to support your feet, aid in stability, and absorb shock when your feet strike the ground. Sometimes, however, too much pressure damages or causes tears in the tissue, and the plantar fascia gets inflamed, which leads to pain and discomfort. Tightness can start in the calf muscle that connects to the heel via the Achilles tendon. When the calf muscles are tight, the tendon pulls on the bone, which strains the fascia and connective tissue causing pain.

 

Plantar fasciitis can be caused by multiple factors, but the most common triggers include:

 

• Long periods of standing on hard surfaces
• Excessive walking that causes unwarranted tension on the muscles of the feet and surrounding structures
• Faulty biomechanics of the foot, such as high arches or flat feet, which puts added stress on the plantar fascia due to abnormal weight distribution
• Inadequate support from shoes, such as high heels or flip flops

 

Another cause of plantar fasciitis is inactivity. This is particularly common when recovering from an injury that requires sedentariness in order to heal. During the inactive healing process, the small muscles of the feet atrophy and become weak. Once you use that foot again, it can trigger plantar fasciitis. Additionally, after an injury, the muscles in the foot can become adhered to the plantar fascia causing an inability of the tissues to glide over one another, resulting in sharp pain.

 

An effective at-home treatment is rolling out the bottom of the foot to help release the adhesions. Use a golf ball, baseball, lacrosse ball, rolling pin (or even an empty wine bottle) to roll back and forth on the bottom of the foot for a deep tissue massage. This will allow you to break up the adhered fascia and connective tissue in order to gain mobility in the tight muscles. You can do this while seated, two minutes at a time, multiple times per day.

 

In addition, stretch the calf muscles and Achilles tendon by placing the ball of your foot on the edge of a stair and dropping your heel down. Slowly lean forward, keeping your leg straight until you feel the stretch at the top of the calf. This stretch can be repeated with your knee bent in order to feel a deeper stretch down the calf and into the Achilles tendon. Hold each stretch for 15-20 seconds and repeat several times in each position.

 

Before getting out of bed in the morning, stretch the arches of your feet by using a towel or belt around the ball of your foot, pulling the toes toward your head. Hold the stretch for 30 seconds and repeat 3-5 times before getting out of bed.

 

To help decrease pain and inflammation, try an ice massage. Simply freeze a plastic water bottle and roll it over the site of discomfort using long slow strokes with deep pressure for five minutes on with two minutes off. Another option is freezing water in a small dixie cup and peeling the top of the cup back for a more specific ice massage on the foot, using your hands to create the pressure needed in particular areas.

 

Epsom salt can also help relieve pain and inflammation. Add 1-2 cups of Epsom salt to a bathtub or three tablespoons in a small tub of warm water. (For enhanced relaxation you can add a few drops of lavender oil to the Epsom salts before you put them in the water.) Soak for 10-15 minutes daily, and follow by massaging the bottom and arch of the foot.

 

Magnesium can help relax tendons.  Add 500 mg of magnesium before bed, or increase your daily intake of magnesium by incorporating avocado, spinach, swiss chard, banana, black beans, pumpkin seeds, lentils, garbonzo beans, black eyed peas, pinto beans, and dried figs into your diet.

 

In order to prevent plantar fasciitis, choose shoes with good arch support and shock absorbency. Replace your old athletic shoes before they stop supporting your foot, after about 500 miles of use.

 

The feet are the foundation of the body. Balancing the feet with orthotics so the whole body is kept in proper alignment can also be a tremendous help. If you’re interested in learning more about orthotics, give our office a call.

 

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

 

When it comes to nutrient-dense vegetables, kale is king. This cruciferous powerhouse is in the same vegetable family as broccoli, arugula, radish, cauliflower, Brussels sprouts, mustard greens, radish, turnip and bok choy. It is a rich source of vitamins and minerals. And, the good news is, it’s easy to find. Even during this time of grocery store shortages, most of us are still able to find fresh or pre-chopped kale in the produce section.

 

Kale is rich in vitamin C, which is important for a well-functioning immune system. Clinical trials have found that vitamin C shortens the frequency, duration and severity of the common cold and the incidence of pneumonia. Vitamin C is also necessary to make collagen, which is an abundant structural protein in the body. While most experts recommend daily doses ranging from 500 mg to 3,000 mg, it is possible to get vitamin C from real food sources, as well. Kale is much higher in vitamin C then most vegetables, and one cup of raw kale actually contains more vitamin C than a whole orange.

 

Kale is also one of the best sources of vitamin K1, a fat-soluble vitamin that plays a key role in blood clotting. Kale also contains zeaxanthin and lutein, two important antioxidants that give kale its dark green color. These nutrients have been shown to help improve eyesight, and also help prevent macular degeneration and cataracts.

 

You can capitalize on these health benefits by adding some kale to your meal plan this week. Below are a few simple and tasty recipes to get you started.

 

Peachy Kale Smoothie

(Note: Kale can be chopped and kept in the freezer or purchased frozen to add to smoothies)

Ingredients:

1 cup kale leaves

1/2 cup diced peaches

1/2 cup frozen strawberries

1/2 cup frozen pineapple

1 cup canned coconut milk or water

 

Directions:

In a high-speed blender add kale, peaches, strawberries, pineapple, and coconut milk and puree on high. Enjoy immediately.

 

Baked Sweet Potato with Kale and Feta

Ingredients:

Sweet potatoes

Chopped kale

Olive oil

Salt and pepper

Feta cheese

Chopped walnuts

 

Directions:

Preheat the oven to 400 degrees Fahrenheit. Bake sweet potatoes for 45 minutes to an hour, until tender when pierced with a fork. While the potatoes are baking, toss some chopped kale in olive oil, salt and pepper over medium heat in a skillet. Sauté kale until slightly wilted, about 3-5 minutes. Slice sweet potatoes in half lengthwise, add kale, feta and walnuts, return to the oven for 10 minutes to melt the feta.

 

Air Fryer Kale Chips

Courtesy of www.liveeatlearn.com

 

1 bunch of kale, any variety (about 5 cups)

1 Tbsp. olive oil

¼ tsp. salt

 

Wash and dry kale. Cut the leaves away from the spine, then roughly tear the leaves into bite-sized pieces. Massage oil into the leaves, making sure each piece of kale has a think coat of oil. Sprinkle with salt and toss to coat.

 

Lay kale in single layer in your air fryer basket, uncurling the leaves as much as possible while keeping them from overlapping too much (you may need to cook in batches). Air fry for 4 to 5 minutes at 375 degrees Fahrenheit, shaking the pan once to help them cook evenly. Keep a close eye on them after 3 minutes. They’re done when crispy.

 

Store kale chips in a paper bag, or in a loosely sealed plastic bag lined with a paper towel. They keep well at room temperature for about a week. If they lose their crispiness, throw them back in the air fryer for a minute or two.

 

 

 

 

By: Dr. Alyssa Musgrove

When you feel a new, painful twinge in your body, it is common to wonder if it might be your arthritis spreading. However, not all pain is arthritis-related. It is possible the new, painful area is caused by a condition commonly known as tendonitis.

Tendons are thick, fibrous cords that connect muscles to bone. When a muscle contracts to move a bone, the tendon supports that action. Tendonitis is inflammation or irritation of a tendon and usually occurs near a joint, which is why it is often mistaken for arthritis. It can affect people of all ages, sizes and levels of physical activity, however it is most common in adults over the age of 40.

Tendonitis is most commonly caused by over-use or repetitive movement patterns. Some forms of tendonitis are named after the sports in which they commonly occur, such as tennis elbow, jumper’s knee, pitcher’s shoulder and golfer’s elbow. Tendonitis can also be caused by physical activities of a longer duration that are outside of your normal routine. For example, power washing the pollen away, spreading pine straw or cleaning the boat. Similarly, a longer walk than usual, or a walk on a terrain that is not routine exercise for you, can also cause sudden tendon irritation. Other common activities that can trigger tendonitis include dancing, gardening, cleaning or skiing without proper warm up or stretching afterward.

Tendonitis typically involves pain that worsens with motion, and improves with rest and appropriate treatment. Symptoms can re-occur in the same area of the body and include redness, swelling, and warmth at the site. Some types of tendonitis can occur suddenly and last for a few days, while other types accumulate over time and last for weeks to months.

If the cause of your tendonitis is over-use, you may be told to rest the area and reduce (or avoid) the particular activity. Cold therapy is a great first line of defense to help reduce pain and swelling. A general rule of thumb is to apply ice to the area for 15-20 minutes, followed by at least 20 minutes off. This cycle can be repeated every 2 to 3 hours for the first 24 to 48 hours after your injury. (Never place ice directly on the skin. Always cover the skin with a light absorbent towel, piece of clothing, paper towel or dish towel to prevent frostbite. If you don’t have an ice pack, a bag of frozen peas or corn will work just fine.)

Certain supplements can also be helpful in lowering inflammation and nourishing damaged tissues.  Omega-3 oil is an anti-inflammatory fat needed to control swelling. It is most commonly found in wild-caught fish but can be supplemented in higher doses as a pill or liquid. Turmeric can be used in cooking or also taken in capsule form, tea or essential oil. Bromelain is an enzyme in pineapple that has anti-inflammatory effects and aids in tissue repair. Collagen makes up ligament and tendon tissue. It can be taken in powder form, or consumed as bone broth, to restore your supply and strengthen weakened areas. MSM is a source of sulfur that is necessary for proper tendon function.

Ensuring the correct body position and correct posture during the problematic activity is important when trying to prevent the injury from recurring. Warming up the tissues and area before, during and after the activity is also useful. Start new exercises slowly. Pace yourself when undertaking abrupt, abnormal chores. Take enough rest days between workouts if you are starting a new routine as your tendons need time to catch up with any new form a of movement.

Sometimes supporting the area with a splint, wrap bandage, compression sleeve or kinesiology tape can help take pressure off the tissues and allow them to heal. Kinesiology tape is a therapeutic tape applied strategically to the body to support tissue, decrease pain and swelling, and improve performance. It is best to consult with a medical provider or physical therapist who is trained in the proper application before you try to apply it yourself.  Corticosteroid injections are a more invasive option that can provide short-term pain relief for tendonitis. These powerful anti-inflammatory drugs are injected directly into a joint or tendon at a doctor’s office.

If tendonitis continues, or you ignore symptoms and overuse an unhealed injury, there is a possibility of the tendon rupturing or developing lesions on the tendon that may require surgery. The best treatment for tendonitis depends on case history and a physical exam to rule out any other conditions or problems. A chiropractor can assess your posture, give you tips for performing certain activities in a safer way, increase flexibility by making sure the nervous system is working properly and increase joint mobility.

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

 

Genetically modified organisms (GMOs), also referred to as “genetically engineered,” are live organisms whose genetic components have been manipulated artificially in a laboratory. GMOs are extremely common in food today. Statistics show more than 80 percent of the foods we eat daily are genetically modified or contain a genetically modified ingredient. Genetically modified foods are also fed to animals, so traces of residue can be found in our dairy, meat, fish and eggs.

 

GMOs allow plants to be grown in environments or soil that are naturally unreceptive, thereby making farming easier. Easier farming means more food can be mass-produced. Additionally, GMOs may require fewer pesticides, making it cheaper for large farming corporations. For example, some seeds have been engineered to be resistant to some bugs. But if bugs will no longer eat the foods, then why should we?

 

Unfortunately, there have been no studies or published research on the long-term effects of GMOs on humans. However, in 2011, there was a reviewed published article in Environmental Science Europe that showed widespread liver and kidney damage, as well as large tumor growth, in 19 mammals fed GMO corn and soybeans. A 10-year study in Norway found GMOs may cause obesity, digestive problems and also damage major organs like the liver, kidneys, pancreas, and genitals. Other possible health risks may include antibiotic resistance, endocrine (hormone) disruption, reproductive disorders, cancerous tumor growth, accelerated aging and increased allergies.

 

More than 60 countries have banned the production or sale of GMOs, including the European Union, Russia, China, Japan, Australia, and Brazil. Most countries that do allow GMOs have significant restrictions and require all genetically modified foods to be labeled, so you are aware of what you are consuming.

 

Unfortunately the American government approved GMOs based on studies conducted by the same companies that created them and profit from their sales. The United States produces more GMO crops than any other country, and does not require foods and ingredients to be labeled GMO. With the absence of mandatory labeling in our country, it can be difficult to make the best choices with food you are purchasing. Here are some simple tips to help you limit GMOs in your diet:

 

1. Shop Organic: By law, organic food must contain less then 5 percent genetically modified products. If you want to reduce your exposure to pesticides but do not have access to, cannot find, or afford an all-organic diet, shop the “Clean 15” or “Safe 16” – a list of conventionally-farmed produce that has the lowest pesticide load. The foods on these lists often have thick skins and include: onions, sweet peas, avocadoes, pineapples, mangoes, watermelon, grapefruit, kiwis and cantaloupes. Produce listed among the “Dirty Dozen” or “Tainted 12” include: apples, celery, strawberries, cucumbers, peaches, bell peppers, cherries, carrots, pears, potatoes, lettuce and kale. It is in your best interest to spend the extra money to purchase organic versions of those foods.
2. Avoid the Big Offenders: If you do not regularly purchase organic ingredients, start by reading packaged food labels in order to avoid the top 5 genetically modified crops: corn, canola, soybeans, sugar beets and papaya. If you are buying foods containing any of those crops, and the label doesn’t say “organic” or “non-GMO,” you can be assured the food is GMO.
3. Swap Your Cooking Oil: Swap out your vegetable or canola oil for olive oil, safflower oil or coconut oil, which are less likely to contain GMOs.
4. Get Food from the Source: Shop your local farmers market. Plant your own garden, or grow the most commonly used herbs inside your home.

 

Some food corporations are starting to take it upon themselves to eliminate harmful GMO ingredients in their products. Food companies like Chipotle and Panera Bread Company made the switch to non-GMO ingredients and also began labeling what is GMO for their customers. Trader Joe’s private labeled products contain no genetically modified ingredients.

 

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.