Health

How Clean is Your Water?

November 12, 2020 by Pathways in All Articles and Recipes, Health | Comments Off on How Clean is Your Water?

By Dr. Alyssa Musgrove & Susan Kent

One of the most common questions I ask my patients is, “Are you drinking enough water?” Unfortunately, for most of us, the answer is “No.” I usually follow up with two additional questions. First, “How much water are you drinking?” And then, “What kind of water are you drinking?”

Finding ways to make water more enjoyable and accessible are among the suggestions I make when consulting with patients who need to up their water intake. For me, and many of my patients, having a reverse osmosis water tap makes drinking water easier and more enjoyable, while also removing potentially harmful impurities.

For this week’s article, I’ve asked local water filtration expert, Susan Kent, to share how the reverse osmosis process works, what contaminants are removed, and the benefits of having highly filtered, great tasting water right at the tap.

The desire to have great tasting drinking water is nearly universal. The market is flush with fridge cartridges, replaceable filter pitchers, and faucet carbon filters. While these products can help improve the taste and smell of water, they do not have a significant impact when it comes to removing contaminants.

Reverse Osmosis (RO) is a filtering method that removes virtually all contaminants from water. It is the highest level of filtration available for home use and produces exceptionally clean, great tasting water.

RO systems use pressure to push water through tiny pores to create pure water. A reverse osmosis system sends your regular tap water through several steps of purification. First, it passes through a sediment pre-filter designed to reduce larger particles such as silt, rust and scale. The second filter is typically an activated carbon pre-filter to help remove substances that can be attributed to tastes and odors. The activated carbon pre-filter is also able to reduce any chlorine that might be present.

Once the sediment and other contaminants have been reduced, the purification process is ready to begin. The RO membrane has a tight pore structure that is 500,000 times smaller than the diameter of a human hair. This membrane filters away contaminants such as bacteria, viruses, parasites, heavy metals, inorganic chemicals, pesticides and algae. The contaminants are trapped by the ultra-fine pores in the membrane, then sent down the drain. Water passing through the RO membrane is remarkably pure, but most RO systems will send the water through one final carbon filter to trap any lingering impurities. The result is polished, clean drinking and cooking water. Well maintained reverse osmosis systems reduce contaminants by up to 99.5%.

I am often asked if it is safe to drink unfiltered tap water. We are fortunate to have abundant water sources and generally safe public water systems in the United States, but that does not mean we have perfect water. Traditionally, government organizations play catch up when it comes to identifying what contaminants have found their way into our water, what levels are truly unsafe, and how to remove or prevent them.

Some contaminants, like calcium, manganese (common discoloration of local toilets), and iron are aesthetically displeasing but not inherently harmful. Other contaminants like PFOA/PFOS (also known as “forever chemicals), radionucleotides such as radium and uranium, and nitrates from farming and golf course treatments have been identified by the EPA to cause health issues at certain levels. Unfortunately, many of these chemicals were not regulated until after the harmful effects were established. Some consumers aren’t waiting to see what new chemicals will be added to the EPA’s list. They want more certainty about the water they are consuming and choose RO systems for a higher level of protection.

If you want to see what is in your drinking water, head to www.ewg.org. Click on Consumer Guides, select EWG’s National Tap Water Database, enter your zip code and select your neighborhood. EWG is a nonprofit organization that tests environmental contaminants and reports findings in regard to consumer health. (No need to sign in or give contact information. All information is available to the public for free.)

Reverse osmosis systems do require annual filter changes for the sediment and carbon filters. The membrane typically lasts 2-5 years, depending on usage. Most RO systems are designed for quick and easy filter changes.

Reverse osmosis drinking water produces on-demand, highly purified water and makes daily water consumption easier and more enjoyable. If your goal is staying hydrated and feeling good about the quality of water you are drinking, a reverse osmosis system might be an option for you.

Dr. Alyssa here: Keep in mind reverse osmosis systems cannot differentiate between “bad” ingredients and “good” ones. That means that, in addition to removing harmful contaminants, some of the essential trace minerals that our bodies need for optimal function – such as magnesium, calcium, phosphorus, sodium and potassium — are removed too. Remember, you do not sweat out just water; trace minerals need to be replenished through food or supplementation. Pathways to Healing offers flavored minerals to add back into your water after that sweaty tennis match or long game of golf. You can also buy unflavored minerals online. Trace Minerals is one of my favorite brands and can be found at traceminerals.com.

Susan Kent is the Director, VIP Accounts at Juturna. She can be reached at skent@juturna.com.

Out is “in” and In is “Out”

November 12, 2020 by Pathways in Fitness, Health, Immunity | Comments Off on Out is “in” and In is “Out”

By Dr. Jay Rosen

My wife loves being outdoors — the blue sky, warm sun and fresh air – sometimes I think she would have us live in a tent in the middle of the forest if she could!  As it turns out, she’s on to something. Spending time outdoors has been shown to have tremendous health benefits and a positive impact on our overall wellbeing.

Statistics show the average American spends 90% of time indoors. That’s a problem because our bodies are built to move constantly and breathe fresh air. Although the modern style architectures we enjoy today have changed the way we live, they have not changed the way our bodies work. Our ancestors were nature dwellers, hunters, and gatherers who went inside shelters only for sleep and self-defense. The entire human body is dependent on fresh air, adequate sunlight, changing seasons, and all the vitamins that are absorbed through those natural gifts.

Research suggests just 120 minutes of sun exposure per week is associated with good health and wellbeing. Inhaling clean, fresh air provides better oxygenation to your tissues and decreases the toxic load on your liver and other organs, while also increasing Vitamin D and serotonin levels. In fact, some studies have shown, those who spend a large amount of time indoors, may be at a higher risk for dementia and Alzheimer’s.

The great outdoors is calling! Here are six simple steps you can take to get outside and improve your health:

Here Comes the Sun
Spend at least one hour in the sun daily — preferably between the hours of 10 a.m. to 3 p.m. – and ensure your arms and legs are exposed. Sitting in the sun for roughly 10 minutes without sunscreen allows your body to produce about 10,000 units of Vitamin D, which is critical for a well-functioning immune system. If you work during the day, try to spend your lunch hour outside, take small breaks outdoors or make time to exercise outside.

Breathe Deeply
Research shows breathing deeply 3 to 4 times a day, preferably outside, immediately improves body system function, lowers stress, lowers blood pressure, and improves cardiac and immune system function. It may even help reduce some symptoms associated with Post Traumatic Stress Disorder. When breathing, inhale slowly and deeply for 4 to 5 seconds. Then exhale slowly and deeply for 6 to 8 seconds. You can practice this all day long – any time you are outside – for 3 to 4 minutes at a time.

Supplement Correctly
Most North Americans are deficient in Vitamin D and other essential minerals. Getting tested to see what your body is lacking and taking the right supplemental nutrition on a regular basis will ensure physical health, good sleep, and high energy levels.

Eat Clean
Consume more organic foods and supplements. Transition slowly and avoid foods that have a history of being higher in pesticides and other environmental pollution.

Go Barefoot
Feel the grass beneath your feet, hike without shoes, go for a walk on the beach!  “Grounding,” also called “earthing,” has been shown to improve both our nervous system and our posture! Take care of that spine, nervous system and immune system by walking barefoot on the grass or dirt for 10 minutes a day.

Get Checked
Just because the body feels fine, does not mean it is fine.  Routine checkups with preventive practitioners, such as chiropractors and naturopaths, are crucial for an optimally functioning body and can help prevent physical and mental weaknesses.

 

How to Make Your Home Smell Like Fall

October 20, 2020 by Pathways in Health, Recipes | Comments Off on How to Make Your Home Smell Like Fall
By: Dr. Alyssa Musgrove

Fall is finally in the air! While the changing leaves add visual beauty to our surroundings, the comforting and soothing scents of the season are cropping up all around us. It’s time for pumpkin spice and everything nice!

Scented Candles Aren’t the Best Choice

While it’s easy to reach for candles and air fresheners to enhance those fall fragrances this time of year, these products may not be the healthiest choice. Many scented candles and air fresheners use synthetic perfumes. These perfumes are not aggressively regulated, so it’s difficult to know exactly what is being released into the air. On top of that, many candles and air fresheners contain phthalates. Phthalates are known endocrine disruptors that have been shown to play a role in hormone abnormalities and other health problems.

A Healthier Alternative

The good news is that it’s very easy – and a whole lot healthier – to make your own stovetop air fresheners from whole food ingredients. A basic stovetop potpourri made of spices, dried fruit peels, and extracts will fill your entire home with a wonderful toxic-free aroma that lasts throughout the day.

Additionally, simmering potpourri on the stove is a great way to add moisture to the air. I often leave mine on for an hour or two, replacing the water as needed. All of that extra moisture helps the heat to stay longer and carries the aroma throughout the house.

Below are several of my favorite simmering pot recipes.  Any of these recipes can be modified to suit your personal preference. There are an infinite number of combinations, so go ahead and experiment!

Be sure to discard the ingredients in the pot once the mix starts to smell or look “off.” (I’ve never simmered a stovetop potpourri for more than a week.) It also helps to have a dedicated pot for your stove top simmers, as cleaning the pot afterwards can be a chore and involve some scrubbing. This is definitely not something you want to do in your favorite pot!

Basic Fall Stovetop Simmer

  • 5 cups water
  • 2 navel oranges, peeled
  • 1 apple, sliced in half
  • 3 cinnamon sticks
  • 3 star anise
  • 1 teaspoon-sized knob of fresh ginger
  • 1 teaspoon whole cloves
  • 1/4 teaspoon dried orange peel

Combine all ingredients together in a saucepan and heat over low heat until simmering. I have kept this going for a few hours, adding additional water when needed. You can also place everything in a small crockpot and set it on low or high with the top off.

Other variations:

Ginger Orange

  • 3 cups water (or enough to cover the fruit and spices)
  • 1 cup orange juice
  • 2 oranges cut into wedges or 1 cup dried orange peel or 2 cups fresh orange peel
  • ¼ cup grated or thinly sliced fresh ginger or 2 Tbs. dried ground ginger

Cinnamon Apple

  • 1 quart water (or enough to cover the fruit and spices)
  • 2 apples cut into slices or 1 cup dried apple peel or 2 cups fresh peels and/or cores, organic if possible
  • 6 cinnamon sticks
  • 2 Tablespoons whole cloves or 1½ Tablespoon ground cloves (I think whole have a stronger scent and I love these cloves)

Apple Cider Chai

Winter Woods Simmering Pot

  • ½ cup juniper berries
  • 1 sprig thyme (or 1 teaspoon dried thyme)
  • 1 sprig rosemary (or 1 teaspoon dried rosemary)

Ginger Citrus Simmering Pot

  • ¼ cup grated ginger (or 1 tablespoon ground ginger)
  • peel of 2 oranges
  • peel of 1 lemon
  • 1 bay leaf

Citrus

  • 1 Orange, Sliced
  • 1 Lemon, Sliced
  • Cranberry Bliss
  • 1 orange
  • ½ lemon
  • 1 cup cranberries
  • 2 cinnamon sticks
  • 1 tablespoon cloves

Spinach Salad with Beets and Goat Cheese

August 27, 2020 by Pathways in All Articles and Recipes, Diet, Health, Nutrition, Recipes, Weight Loss | Comments Off on Spinach Salad with Beets and Goat Cheese

Spinach Salad with Beets and Goat Cheese

Ingredients:

  • 1 to 2 cups peeled cubed beets
  • Olive oil to drizzle on beets
  • 6 cups  spinach
  • 4 ounces goat cheese
  • 1 cup chopped walnuts
  • Dressing:
  • ¼ cup olive oil
  • ¼ cup lemon juice
  • 2 tablespoons  Greek yogurt
  • 1 tablespoon honey
  • sea salt and black pepper to taste

Directions:

  1. Roast the beets drizzled with olive oil for 20-30 minutes at 400 or until fork tender.
  2. In a large serving bowl, add spinach, goat cheese and walnuts.
  3. Add  beets to salad mixture.
  4. Combine all ingredients for the dressing in a separate bowl.
  5. Pour dressing over salad and serve immediately.

Backpack Safety

August 25, 2020 by Pathways in All Articles and Recipes, Health, Musculoskeletal System | Comments Off on Backpack Safety

Backpack safety

By: Dr. Alyssa Musgrove

 

It’s that time again – students are heading back to school. This year, school looks different for many students choosing to learn online at home. But for those who are heading back to campus, it’s likely they’ll be carrying backpacks. It’s important to understand the effects heavy backpacks can have on a child’s growing body.

 

Hauling a backpack loaded with books, school supplies, binders, lunch and water bottles can add up to a significant amount of weight. (One textbook or binder can weigh up to 3.5 pounds!) Carrying around this amount of weight on a daily basis could be setting students up for future neck, shoulder, hip, back, muscle and joint injuries.  In fact, roughly 14,000 children are treated for backpack-related issues annually.

 

Overstuffed, heavy backpacks create a forward trunk lean that rounds the upper back, causing forward head posture. This awkward posture results in neck and shoulder pain. It also makes it difficult for the muscles and ligaments to hold the body up correctly. Shoulders are not made to hang things on, so a heavy load placed on the shoulders alters the biomechanics and creates potential strain and tightening of the muscles. Hips can become sore if a child is bending forward to compensate for the backward pull of a heavy backpack. Knee pain is possible because of the change in walking pattern and body posture due to an overweight pack.

 

The good news is injury is preventable, and there are ways for kids to carry backpacks comfortably. The following four guidelines were established by Backpack Safety International™:

 

  1. Choose it Right

The size of the backpack should be proportional to the size of the person wearing it. The height of the backpack should be no more than three quarters of the length of the torso. The bottom of the pack should sit two inches from the waist. A backpack that is too large invites you to fill it to capacity, which will go beyond healthy and safe limits.

 

Don’t assume that paying more for the pack will guarantee your child’s safety. Look for backpacks that have padded shoulder straps to prevent pinching the nerves around the neck and shoulder area. Some packs have lumbar (low back) padding to buffer the lower part of the back from the hard edge of books and other contents. Also, opt for a waist strap when possible. The strap can be used to stabilize the pack load and prevent injuries that occur if the load is swung.

 

  1. Pack it Right

Backpack Safety International and The American Academy of Orthopedic Surgeons recommend that no more than 15 percent of the child’s body weight be carried in the backpack. For example, a child weighing 85 pounds should carry no more than 12 pounds in his backpack. If the child must lean forward to handle the load of the pack, then it is too heavy. Books can be very heavy; so only carry items that are necessary for that day’s activities. When packing the bag, use all available compartments and pockets to help distribute the weight. Pack heavier things low and towards the back, closer to the body. Check the backpack weekly to ensure the weight remains manageable.

 

  1. Lift it Right

Improper lifting can do damage to the spine — especially a child’s growing spine! Say your child lifts a backpack 10 times a day and it weighs (conservatively) 12 pounds. With about 180 days of school per year, that is 21,600 pounds the child lifts each school year. That is roughly 11 tons — the equivalent of 6 mid-size automobiles – that your child lifts every year! Teach your child how to safely pick up a heavy backpack by bending at the knees and lifting with the legs to protect the back and shoulders.

 

  1. Carry it Right

Children have creative ways of wearing their backpacks. Putting the load on the front is no safer than the back. Most commonly, you see backpacks dangling by one shoulder strap or hanging so low that the pack rests on their bottom, which pulls the shoulder blades and spine far from the healthy, upright posture. The best way to wear a pack is using both shoulder straps, with the pack positioned in the middle of the back.

 

Rolling backpacks may be a viable alternative, but they have disadvantages, as well. Wheels and handles can add as much as 20 percent to the overall weight of the backpack – and that’s before you add books and other items. That makes rolling backpacks often just as heavy as traditional backpacks. Rolling backpacks can also be difficult to lift properly when carried up and down stairways, or getting in and out of a vehicle. They also can present a tripping hazard in crowded hallways and school corridors.

 

If you have been concerned about the effects of extra weight on your child’s still-growing body and spine, your instincts are correct. Heavy backpacks can lead to numerous problems from back and shoulder pain to poor posture.  By carefully choosing the right pack for your child, packing it correctly, and teaching your child proper lifting and carrying techniques, you can help prevent future injury and pain.

 

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. In addition, the practice is committed to being a valuable source of information so that people can learn how to live a healthy lifestyle and prevent future illness. Pathways to Healing is located at 1022 Founders Row, Lake Oconee Village, Greensboro. The office can be reached at 706-454-2040.

Sweet Potato Hash Browns

August 19, 2020 by Pathways in All Articles and Recipes, Health, Nutrition, Recipes | Comments Off on Sweet Potato Hash Browns

Ingredients:

  • 1 onion, chopped
  • 2 cloves garlic, chopped
  • 4 sweet potatoes, peeled and grated
  • 2 tablespoons coconut oil
  • Egg wash (1 egg beaten with a tablespoon of water)
  • Sea salt and black pepper to taste

Directions:

  1. In a large skillet over medium-high heat, add the onions, garlic, and sweet potatoes.  Season with salt and pepper.
  2. Sauté for 10–15 minutes in coconut oil until sweet potatoes are tender and onions are translucent.
  3. Transfer the sweet potato mixture to a baking pan and brush with the egg wash.
  4. Broil for five minutes, or until potatoes have reached your desired crispiness. They should be just a little browned on top.

Foods that boost brain health

August 10, 2020 by Pathways in All Articles and Recipes, Diet, Health, Nutrition | Comments Off on Foods that boost brain health

Foods that boost brain health
By: Dr. Alyssa Musgrove

Brain health is critically important because we use our brain throughout our lives. When we’re young, our brains help us develop motor skills, learn and study new information. As we age, we want to preserve our memory and ensure our cognitive ability stays sharp and focused.

Our daily choices have a significant impact on our brain health. Specifically, what we choose to fill our plate with can either help support or deteriorate our brain function. Here are some of the best foods to integrate into your diet regularly for a healthy brain.

Oily Fish
Oily fish like sockeye salmon, herring, and sardines are rich in omega 3 fatty acids, a good fat that is crucial for supporting the development of new brain and nerve cells. Ideally, you should aim for at least two portions of oily fish per week – but be sure the fish is wild-caught as opposed to farm raised. Farm raised fish have been shown to contain high levels of mercury and toxins. You can also take fish oil as a supplement. Nordic Naturals is a high-quality brand that we sell at our office.

Nuts and Seeds
If you are vegan, vegetarian or do not like eating fish, there are other food options available that are rich in omega 3’s. Flax seeds are a plant source of good fats. You can purchase flax seeds that are already ground into a powder and are virtually flavorless. Flax seed powder can be sprinkled over food, added to salads or blended into smoothies for a nutrient boost. Walnuts are another good source of omegas. Four walnut halves a day contain a sufficient amount of healthy fat and also vitamin E, which can help protect against Alzheimer’s.

Coconut Oil
Coconut oil is a natural anti-inflammatory and can help reduce inflammation in the brain. It is ideal to use when cooking at high heat. You can also add some coconut oil to your morning coffee for an additional boost in alertness.

Avocados
Avocados are one of my favorite snacks and are actually considered a fruit. Avocados have the lowest amount of sugar and highest protein content of any fruit. Avocados are packed with healthy monosaturated fats, which are responsible for keeping blood sugar levels steady and great for your skin. Avocados also contain water soluble vitamins C and B, which are not stored in the body and need to be replenished daily. Additional nutrients hiding out in this unassuming fruit include folate and vitamin K, which help prevent blood clots in the brain, and improve memory and concentration.

Turmeric
Turmeric is a root that has been used for its healing properties and health benefits for centuries. Curcumin, an active compound found in turmeric root, is a powerful antioxidant and anti-inflammatory agent that has been shown in studies to help clear the amyloid plaques in the brain that contribute to conditions such as Alzheimer’s disease. Curcumin can be taken in high doses daily to help with arthritis and joint pain, as well. In order to experience the anti-inflammatory effects, you need about 500 to 1,000 mg per day. Turmeric powder can be added to eggs in the morning or can be consumed as a tea.

Broccoli
Broccoli is considered a low-calorie superfood. Eat all your heart (or brain) desires! Broccoli is packed with vitamin K, which supports blood vessels in the brain, and vitamin C, which boosts the immune system. It’s also high in fiber, so you’ll feel full quickly while eating it.

Celery
Celery is low in calories but high in nutrients and antioxidants, making it a great snack if you are looking to boost your brain and shed some stubborn quarantine pounds. Most people eat celery stalks, but the leaves and seeds can be added to soups, stir fries or juiced for a super hydration boost.

Beets
Beets contain nutrients to boost energy and performance, enhance blood flow to the brain, and help filter your blood of toxins. My favorite way to eat them is pickled. Simply boil the beets until tender, add salt and apple cider vinegar, and store in the refrigerator in a glass container in the juice they were boiled in. Beets are great as a snack or salad topper. Just be sure to enjoy them in moderation, as they are high in natural sugar.

Blueberries
Blueberries are a delicious way to protect your brain from stress and degeneration. A small but mighty berry, blueberries are one of the most antioxidant rich foods and include vitamin C, K and fiber.

Dark Chocolate
Yes – chocolate can help boost brain health! Dark chocolate is full of brain supporting antioxidants. The darker the chocolate, the more health benefits. It’s perfectly fine to consume a square or two of dark chocolate each day, just be sure it’s at least 70% cacao and minimally processed.

Start incorporating some of these foods into your diet and enjoy the brain-boosting benefits! By making smart daily choices, you can help maintain your mental clarity and stay sharp, while preventing future disease.

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.

Cowboy Caviar

August 4, 2020 by Pathways in All Articles and Recipes, Health, Nutrition, Recipes | Comments Off on Cowboy Caviar

 

Ingredients:

  • 15 ounces canned black beans, drained and rinsed
  • 15 ounces canned black-eyed peas, drained and rinsed
  • 2 roma tomatoes, diced
  • 1 red bell pepper, diced
  • 1 red onion, diced
  • 3/4 cup cilantro leaves, chopped
  • 2 tablespoons apple cider vinegar
  • 1 tablespoon maple sugar
  • ½ teaspoon garlic powder
  • ½ teaspoon dried oregano
  • ½ teaspoon dried basil
  • ½ teaspoon chili powder
  • ¼ teaspoon ground black pepper
  • ¼ cup extra virgin olive oil
  • ½ avocado, diced
  • Grain-free Chips

Directions:

  1. Mix all ingredients together in a large bowl and refrigerate at least 30 minutes before serving.
  2. Serve with your favorite grain-free chips.

 

How to Stop Sugar Cravings

August 3, 2020 by Pathways in All Articles and Recipes, Diet, Health, Nutrition | Comments Off on How to Stop Sugar Cravings

How to Stop Sugar Cravings

 

By Dr. Alyssa Musgrove


In the 1700s, the average adult consumed about four pounds of sugar a year.  Today, the United States Department of Agriculture estimates the average adult eats between 150 and 170 pounds of sugar a year.  According to the American Heart Association, that works out to 22 teaspoons of added sugars a day in the form of foods, drinks and sweets — good deal over the recommended 9 teaspoons a day for men and 6 teaspoons a day for women.

Excess sugar consumption and a high-sugar diet have been associated with a host of chronic health conditions, from diabetes, to heart disease and even cancer. In fact, researchers from Harvard Medical School have reported that up to 80 percent of all human cancers are driven by the effects of glucose and insulin, which stimulate the proliferation, migration and invasiveness of all types of cancer.

The problem is, sugar can be hard to quit.  Part of the reason is physiological – when you eat sugar, the brain releases dopamine, a neurotransmitter that activates the brain’s pleasure center.  The brain likes this feeling and begins to crave more. That means the more sugar and excess carbohydrates you eat, the more your cravings will persist.

But it is possible to break the cycle. The tips below provide some guidance for kicking the habit once and for all:

Plan ahead

As the saying goes, if you’re failing to plan, you’re planning to fail — and this is definitely the case with sugar cravings.  Don’t want to wait until you’re starving to make decisions about what you will eat. Plan your meals and snacks in advance – ensuring that each is a mix of protein, healthy fats and phytonutrients from vegetables or fruit.

 

Eat regularly

When you go too long between meals, blood sugar tends to drop.  This makes you feel hungry and more likely to crave sweet, sugary snacks for a temporary energy boost.  Aim to eat at regular intervals — every three to four hours — which usually equates to three meals and two snacks a day.

 

Ditch the sugary beverages

Sodas and other sweetened beverages provide about half of all the added sugar in the typical American diet.  If you find it hard to pass up carbonated drinks, try switching to sparkling water or seltzer water, which provide the “fizz” without the sweetness.  Add lemon, lime or orange slices for natural flavor.

 

 Reach for fruit

If you’re craving something sweet, reach for fruit first.  Fruit contains fructose, which is metabolized differently, and also contains vitamins, minerals, and fiber – all things a handful of gummy bears can’t offer.  But limit fruit to 2-3 servings a day – one serving of fruit is about the size of a tennis ball and equivalent to a ½ cup.  Be sure to stick to lower glycemic options like berries and green apples rather than pineapple and watermelon.  Frozen grapes make a great substitute for ice cream.

 

Incorporate some protein into each meal

Protein helps balance blood sugar levels, which limits cravings.  Healthy sources of protein include: grass-fed beef, whey protein, wild fish like salmon, mackerel or tuna, organic chicken, kefir, plain yogurt and free-range eggs.

 

Add in healthy fats

Healthy fats also protect against cravings.  Fat is digested slowly, so you feel fuller for longer.  But quality matters.  Get your fat from healthy sources like avocados, nuts, seeds and coconut oil.

 

Beef up your breakfast

The standard American breakfast is typically a mix of carbs and sugary or starchy foods, which sets the stage for more cravings throughout the day.  A “healthy” breakfast of low-fat yogurt and granola can serve up over 55 grams of added sugar. Revamp your breakfast plate by shooting for a serving of protein, some healthy fats and a dose of phytonutrients.  An example would be: two eggs scrambled in grass-fed butter with a side of sautéed spinach.

 

Limit pre-packaged food

While it’s difficult to omit packaged foods entirely, consider making your own condiments, desserts and soups so you can control the amount of sugar that goes into them.  If you do use packaged foods, read labels carefully and calculate the sugar content per serving.  Four grams of sugar is equal to one teaspoon.

 

Nix the artificial sweeteners

While it might seem logical to substitute artificial sweeteners for the real thing, these alternatives often make cravings worse. Researchers have found artificial sweeteners can change the palate, causing you to desire more in order to feel satisfied. For a natural sugar boost, reach for green leaf stevia.  (Try to avoid stevia extracts and altered stevia products like Truvia, which are processed and can contain other ingredients.)

 

Out of sight, out of mouth

You can’t snack on something that isn’t there. If you’re serious about kicking the habit, limit the amount of sugary snacks you bring into your house.

 

Consider supplements

Finally, certain herbal supplements can help with cravings and provide support while making the changes mentioned above. Patients in my office have had great success with Gymnema, used in Ayurvedic medicine for centuries to support healthy blood sugar levels.

 

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 Pain

July 28, 2020 by Pathways in All Articles and Recipes, Degenerative Disease, Fitness, Golf, Health, Musculoskeletal System, Patients Area, Posture | Comments Off on Back Pain

Got back pain? Pay attention to this muscle

By: Dr. Alyssa Musgrove

 

If you, or someone you know, is always searching for back pain relief, it may be time to examine the psoas muscle. I work on the psoas (pronounced SO-as) muscle every day with my patients. Many people have not heard of this muscle, yet it is a major player when it comes to back pain, especially when there is difficulty straightening up from a seated position.

 

The psoas is a rope-like muscle that attaches to all the low back bones (lumbar vertebra), runs down across the groin and attaches to the inside of the hip. The psoas is joined at the hip, literally, by the iliacus, which travels from hip to thigh. Together, the psoas and iliacus make up the iliopsoas – the body’s most powerful hip flexor. The psoas helps promote good posture and stabilizes your abdomen and pelvis as it works together with your abs, obliques and lower back muscles. Every time you stand, walk, or run, or play golf, you’re engaging the psoas.

 

When the psoas is weak or tight, it can cause symptoms such as pain across the lower back, groin pain, hip pain, pain in the buttocks, difficulty walking up stairs or hills, tight hamstrings, knee pain and even foot pain.

 

John Stiner, a massage therapist based in Durham, N.C., whose credentials include a 2008 stint with the Nike Oregon Project, has noticed an epidemic of psoas tightness among his running clients. The number one culprit, he says, is your chair. Sitting for long periods puts the psoas in a perpetually shortened state. The muscle has memory and will maintain this shortened state, even when you get up from your chair. “Our bodies simply aren’t designed to sit all day,” says Stiner.

 

Another cause of imbalanced psoas muscles are abdominal crunches. Performing too many sit-ups causes the psoas muscle to shorten, which can lead to an increased arch in the lower back and a head-forward posture. While this posture is normally seen in the elderly population, nowadays, we are seeing this type of posture in younger people.  Rather than just focusing on abdominal exercises, it is better to have a more balanced program that works the core muscles in the back, as well as the front of the body. Sleeping in the fetal position also causes prolonged periods of stress on your psoas muscle.

 

You can perform a simple test to determine if you have a tight psoas. Lie on your back with both legs straight. Pull one knee towards your chest. If the other leg lifts off the floor, then your psoas is too tight. Now try the other side.

 

Regular gentle stretching is the best antidote for a tight psoas. Keep in mind that it will take time to release the psoas. The muscle has to be retrained, and you have to be consistent with the stretching. Be careful not to overstretch, which can cause the muscle to contract and shorten. Start your stretch slowly and ease into it without straining. You want to feel a lengthening sensation of the muscle.

 

Here are two simple psoas stretches you can try at home:

 

KNEELING LUNGE

Kneel on one knee, with the front leg forward at a 90-degree angle. With your pelvis tucked, lunge forward, easing into the stretch without straining. If your psoas is tight, your natural tendency may be to arch your lower back; make it a point to keep the back straight. Raise your arms overhead for an added abdomen stretch. To dynamically stretch the psoas, complete 20 reps on each side, holding the lunge for 2 to 3 seconds.

 

WARRIOR YOGA POSE

Step one foot 3 to 4 feet in front of you. Lunge forward until your front knee is at a right angle. (Readjust your foot position if necessary.) Turn your back foot out about 45 degrees. Keeping your back foot firmly planted, and your head, shoulders, hips and knees facing forward, raise your arms overhead. Relax your shoulders; don’t let them inch up. Lift your rib cage away from your pelvis to really stretch the psoas. As in all yoga poses, breathe deeply and easily. Don’t strain. Hold for 30 to 60 seconds.

 

Other tips to keep your psoas in top shape include:

 

1.    Sitting less — Try to get up every 45 minutes, at least. If you are traveling long distances, stop every 3 hours and stretch or walk for 5-10 minutes.

2.    Reach for support — Add support to your car seat by using a rolled up towel or small pillow behind your lower lumbar spine.

3.    Professional massage — Massage can help relieve a tight psoas, although this type of massage is not always comfortable.

 

By consistently working to relax the psoas and gradually restore its length, you will help reduce lower back pain, hip pain, groin pain, buttock pain and tight hamstrings, as well as prevent future injury.

 

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.

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