By Dr. Alyssa Musgrove

The holidays are supposed to be one of the most cheerful times of the year, but they can also be fraught with anxiety, grief and stress.

Planning and attending parties, visiting family and friends, having family come visit (sometimes for too long), having to shop for MORE groceries, and having to cook MORE food (not to mention the over-abundance of sweets and desserts) all help to ratchet up stress levels. Financial pressures also tend to peak at this time of year — worries over having enough money to purchase gifts and take time off of work.

To handle stress, many people turn to food — especially sweets — and then feel guilty for what they consumed. This guilt then increases their stress, and it becomes a vicious cycle that can be challenging to break. It’s no wonder the holiday season is a time of increased illness, since stress and sweets cause a major decrease in immune system function.

If the impending holidays are already causing feelings of overwhelm and stress, try implementing some of the following suggestions:

Exercise
Exercise affects a neurotransmitter that has an antidepressant-like effect on your brain, while helping to decrease muscle tension. Start your day with exercise. Go for a brisk walk on Thanksgiving morning, when you are feeling anxious or to relieve stress after your company leaves. After your meal, invite visiting family and friends to go for a walk. Not only will you burn off some of the calories you consumed, but you’ll burn off some of that holiday stress, as well.

Spend Time in Nature
Just five minutes in nature can help reduce stress and boost your mood, helping you to relax!

Take a Break
Taking a short 10-minute break to sit quietly and shut out the chaos around you can trigger a relaxation response. Meditating during your breaks can help you redirect your mind to silence and decrease feelings of stress and anxiety even more. Turn off your racing mind and simply focus on the present moment and task at hand. Avoid worrying about what you need to do later in the day or tomorrow. If you have trouble shutting out such thoughts, jot them down on a piece of paper to help clear your mind and assure your brain you will remember and get to the task eventually.

Drink Up
Ideally our body should be about 70 percent water. However, research shows many people are only 40-50 percent water. This dehydration causes decreased metabolism and increases inflammation in the body. Drinking water decreases inflammation, helps improve weight loss by reducing cravings and helps body systems work more efficiently.  Shoot for 64 ounces of water a day – the equivalent of four 16-ounce bottles. Start with 16 ounces when you first get up. Have another 16 ounces 30 minutes to an hour before lunch, and 16 ounces before dinner. Make sure not to drink more than 4-6 ounces with meals so you don’t dilute your stomach acids and decrease your ability to digest your foods.

Focus on Fiber
Fiber reduces cravings, and helps improve your metabolism and ability to lose fat. Fiber foods help fill you up and feel more satisfied with less food. Reach for raw unsalted nuts, vegetables, berries, legumes and hummus.

Mindful Eating
Chew slowly, at least 20 times per bite. This improves digestion and allows you to feel full and satisfied with less food.

Don’t skip the most important meal
It is so easy to get in a hurry during the holidays with all the preparations that need to be done.  Many people will drink their coffee and fail to eat breakfast, or they will rationalize skipping breakfast because they are “saving calories” for the big meal later in the day. Both of these choices harm more than help by creating imbalanced blood sugar, which leads to cravings, irritability and decreased ability to deal with stress. You don’t have to eat a big breakfast, just a couple boiled eggs will give you a serving of protein and fat to get your metabolism going.

Practice Moderation
The holidays are a special time to enjoy yourself.  It is okay to splurge every now and then.  Eat the foods you enjoy in small portions. If you eat well 80 percent of the time, then you can have foods considered “treats” 20 percent of the time.

Bring a Side
If you are preparing the meal or bringing a dish, make something that goes along with your nutritional needs, such as a green salad loaded with vegetables. By doing this, you will be sure you have a healthy option when sitting down at the table.

Be grateful
Express your gratitude to those you gather with this holiday season.  Go around the table and have each person share one thing for which they are grateful. When we focus on the meaning of the season, we reduce our stress and increase our joy and optimism. Keep a gratitude journal and write down why you are grateful each day. Focus on what you do have this holiday instead of what you don’t.

Here’s to a healthy and happy holiday season.

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

 

Technology offers many conveniences in terms of staying connected and entertained via small devices that fit in our pockets. But, unfortunately, as smart phones and gadgets get smarter, our posture gets weaker.

 

When we stand in proper alignment, the cervical spine (neck) and surrounding structures are able to support the weight of the head, which on average weighs about 10 pounds. When we look down at a phone, computer or electronic device (something we do on average between 2 to 4 hours a day), the neck is flexed forward and the weight of the head increases dramatically. In fact, a researcher by the last name of Hansraj evaluated the amount of pressure placed on the neck and shoulders when the head is at varying degrees. He concluded when the head is tilted just 15 degrees forward, it nearly triples the head weight to about 27 pounds felt on the neck and shoulders. At 45 degrees of tilt, head weight increases to about 50 pounds on the neck and shoulders.

 

“Text neck” and “tech headaches” refers to conditions caused by chronically holding your head flexed and forward, as we do when looking at our handheld devices. This new societal posture norm generates a tremendous amount of unnecessary stress to the posture system and, over time, is the culprit of many symptoms people experience on a daily basis.

 

Chronically maintaining a forward head posture can lead to muscle strain, headaches, neck pain, shoulder pain and TMJ (jaw) pain. Forward head posture can also cause disc injury, pinched nerves, early arthritic changes of the neck, numbness and tingling in the arms, hands and fingers. As the head moves forward and your upper back and shoulders become rounded and hunched, lung capacity decreases, resulting in shallow improper breathing that restricts the amount of oxygen reaching your tissues.

 

Here are several simple steps you can take today to avoid developing degenerative neck changes, muscle strains and pain from “text neck” and “tech headaches”:

 

Limit the time

Limit the amount of time you use your device. If you must sit for an extended period of time, take breaks to change your posture, move around and stretch. Develop a habit of taking a two to three minute break for every 15 to 20 minutes you use your device or sit at a desk. Utilize your smart device to set automatic reminders and that will notify you when to take a break, stretch and reposition.

 

Raise the device

Elevate your device as close to eye-level as possible. (You can find holders for devices that make this possible.) Also, be aware of the placement of your computer screen. You should be able to look forward without looking down to view the screen. Simply lifting the computer screen to eye level will help maintain proper posture throughout the day.

 

Stretch

Chin tucks are a great exercise to stretch the neck. Move your chin backwards towards your chest and hold for five seconds as you feel a comfortable stretch at the base of your skull. You can also tilt the head to one side, bringing the ear close to the shoulder. You may use your hand to pull your head further into the stretch (best done while exhaling your breath), holding the stretch up to 20 seconds. You can also do the same thing while rotating your head from side to side to reach different muscles, repeating 3-5 times on each side.

 

A doorway can be helpful for stretching chest muscles. Place your palms flat against either side of the doorframe, with your shoulders and elbows at a 90-degree angle to your forearms. Lean forward until you feel a stretch in your pectoral muscles and hold for 30 seconds at a time.

 

Rest the head

If you sit at a desk for long periods of time, switch to a chair with a headrest and focus on keeping the back of your head in contact with the headrest, trying to keep your chin parallel to the ground and avoid looking down. You can also practice this while driving — focus on pressing the back of your head on the headrest in the car and bringing the shoulders back.

 

Be aware of pain

Experiencing pain in your neck, burning between the shoulder blades, numbness or tingling in the arms or frequent headaches is your body’s way of telling you to act quickly and make a change. Pay attention to these warning signs and take action before a more serious permanent issue arises.

 

If your symptoms do not improve after incorporating new posture methods, stretching and reducing the time spent on handheld devices, then it may be time to seek help from a qualified professional. Chiropractic adjustments can help relieve joint pain, reduce tight muscles and promote posture habit re-education. The sooner you seek treatment, the more likely it is that you will have success in treating the problem and keep it from progressing to permanent damage.

 

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

Carpal Tunnel Syndrome (CTS) is the most common nerve compression disorder
of the upper extremity. One reason it is so common is because many daily
activities require fast, repetitive use of the arms, hands and fingers.
Reoccurring friction on the muscle and tendons causes swelling and
inflammation. When there is less available space within the carpal tunnel (due to
inflamed tendons, for example) the added pressure can compress the median
nerve as it passes through the small tunnel in the wrist. (The median nerve gives
sensation to the thumb, index, middle and half of the ring finger.) The result is
pain, numbness, tingling and loss of grip strength. The pain can range from a
mild tingling to severely crippling.
Women have a greater risk of developing CTS than men. This is due in part to
women having smaller wrists, which causes reduced tunnel space. CTS is also
more prevalent in pregnant women and more likely to worsen in the second half
of pregnancy as fluid retention can increase the pressure in the narrow, inflexible
space in the wrist.
To help relieve pain and swelling, freeze water in a small cup and use as an ice
massage by rubbing it on the palm side of the wrist for 3-5 minutes. Repeat 2-3
times a day. Rest, compression and elevation can also help decrease
inflammation and discomfort.
People with occupations requiring fast, repetitive movements or firm grips, with
little rest, have a higher likelihood of developing CTS. Some people may even
notice symptoms when performing hobbies such as playing piano, writing or
crocheting and knitting.
For those who work in an office, ergonomic workstation modifications can be
helpful:
Use correct posture by sitting up straight, elbows about 90°, and forearms
parallel with the desk.
Place computer monitors at eye level.
Use a headset or “hands free” option when on the phone to avoid a
prolonged head/neck posture that is not in the neutral position.
Avoid extended amounts of time with the wrist in flexion or extension by
using a wrist rest for the keyboard and mouse.
When performing repetitive motion tasks, be sure to incorporate rest periods.
You can set an alarm to go off every 20 minutes or so. Use your “micro break”
to:
Shake the fingers and hands out to increase blood flow and circulation to

the area to prevent swelling.
Stretch the neck by performing rotational movements, side-to side-
bending and chin tucks.
Bend the hand/wrist by using the opposite hand to stretch the fingers and
palm back in order to lengthen the forearm muscles.
Perform deep tissue release of the forearm and hand muscles by pinning
the tight muscle with your finger and moving it through its full range of
motion.
If your job requires repetitive firm grips, try to choose a tool that allows the wrist
to remain in a neutral position. Tool handles should not dig into the palm of the
hand or the wrist, and should not have sharp edges. Minimize vibration from
power tools by wearing shock-absorbing gloves. Avoid frigid work environments
and cold tools.
Obesity can also contribute to CTS due to fatty deposits or extra fluid that can
build up within the carpal tunnel. An anti-inflammatory diet with whole fruits and
vegetables includes the nutrients your body needs to help fight inflammation and
heal. Other anti-inflammatory measures include increasing omega-3 intake
(flax/chia seeds, fish oil) or nutrients such as ginger, Boswellia and turmeric.
Avoid foods high in saturated fats such as cheese and processed meats, as they
can slow down circulation. Limit sodium, which can cause fluid retention and
increase swelling. Sugar, alcohol and processed grains (especially those
containing gluten) can also increase inflammation, making the pain worse.
This is a partial list of preventative measures that can help those suffering from
CTS. Unfortunately, because there are many factors associated with CTS, there
is no “one size fits all” treatment or prevention.
It’s important to note, the median nerve starts in the neck, travels through the
shoulder, the muscular areas of the upper arm and forearm, and finally through
the carpal tunnel of the wrist. That means there are several places where the
median nerve can become compressed, aside from the wrist. In order to achieve
successful, long-lasting results, the compression of the nerve at any point along
its path must be relieved. A pinched nerve in the neck or shoulder can alter
median nerve function and exacerbate CTS symptoms.

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

Himalayan salt lamps are becoming more common these days. But what exactly are
these large chunks of glowing pink rock?

Salt lamps, also known as rock salt lamps, are made from large chunks of Himalayan
salt that have been hollowed out. A light bulb is then placed inside the salt to emit light
and heat. Deep mines in the western edge of the Himalayan Mountains are the only
source of true pink Himalayan salt. Oftentimes, these lamps are purchased for the
pleasant glow they emit, but they actually provide numerous health benefits, as well.

First and foremost, salt lamps can help remove contaminants and allergens from the air,
which is helpful for those with seasonal allergies and asthma. While salt lamps may not
completely “cure” these conditions, they can help to significantly reduce symptoms. The
lamp also acts as a deodorizer, leaving you with fresher air to breathe inside.

How exactly does a salt lamp remove air contaminants? Water vapor in the air carries
indoor air pollutants like mold, dust, pollen, cigarette smoke, pet dander and other
allergens. Salt is hygroscopic, meaning it attracts water molecules to itself. Once the
water vapor comes in contact with the salt lamp, pollutants remain trapped in the salt.
Since the salt lamp is heated, the salt dries out and is able to continue the cycle of
attracting water vapor and pollutants and releasing clean water vapor back into the air.

Salt lamps can also help reduce electromagnetic field radiation (EMF). These days,
many things around us release EMFs in the form of unhealthy positive ions, such as cell
phones, computers and televisions. EMFs may be invisible to the naked eye but
constant exposure is believed to increase stress and inflammation in the body, while
causing side effects like fatigue and a weakened immune system. There have been
numerous studies on the toxic effects of EMFs, and scientists have concluded “chronic
exposure to low-level radiation [from cell phones, for example] can cause dementia,
Alzheimer’s, heart disease and a variety of cancers.”

One way to neutralize electromagnetic field radiation is to increase your exposure to
negative ions. Salt lamps are natural negative ionizers. When the gentle heat from the
lamp warms the salt crystal, the salt emits a negative electrical charge, helping to
counter the harmful positive ions from EMF radiation.

Himalayan salt lamps have been shown to help reduce anxiety symptoms. The warm,
pinkish glow of salt lamps is calming and brings a happy presence into a room. The
negative ions released by salt lamps are also believed to increase serotonin levels in
the brain, boosting mood, increasing energy, and helping to relieve stress and

depression. Many people find having a salt lamp in their bedroom produces a calming
atmosphere that encourages sleep and focus.

Salt lamps can often be found at health food stores, and stores like Homegoods, Whole
Foods and Amazon. When purchasing a salt lamp, be sure to take into consideration
the size of room you are planning to use the lamp in. To effectively cleanse the air of a
space, you need one pound of salt rock for every 16 square feet. You may need to use
multiple salt lamps in larger, open rooms.

Keep salt lamps away from household moisture like showers, dishwashers, washing
machines or window seals, because prolonged exposure to high humidity will cause the
salt to melt. Always practice proper safety as well, keeping your lamp in a place where a
child cannot pull or knock it down — salt lamps tend to be heavy! Make sure your light
bulb is not too strong, which will cause the salt lamp to overheat. A night light sized bulb
works just fine. You can check the heat of your lamp by touching the salt. The lamp
should only be turned on while you are in the room or the house.

So, choose a room where you spend the most time, whether that is your bedroom, living
room, kitchen, or home office, and try using a salt lamp. Getting started is as easy as
just plugging it in. Not only do salt lamps make a beautiful addition to your home or
office, your health may enjoy a boost, as well.

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

According to the National Coffee Association, 83% of American adults drink an
average of two cups of coffee a day. In fact, the United States spends about $4 billion
a year importing coffee, and coffee is considered the world’s second most valuable
trade commodity behind petroleum.

So, coffee definitely has a wide fan base. But is coffee good for your health?
Coffee contains caffeine, which acts as a stimulant for the central nervous system.
The amount of caffeine in coffee varies dramatically depending on the bean used
and the method by which the coffee is brewed. Dark roasts have a stronger, bolder
flavor, but contains about 15 to 20 percent less caffeine than light roasts of the same
variety. This is because the roasting process of the bean reduces the caffeine
content.

An average eight-ounce cup of brewed coffee from ground beans contains about 90-
100 milligrams (mg) of caffeine compared to a cup of green tea that has about 40-50
mg or Coca-Cola, which has 45 mg. One-ounce of espresso contains about 30-50 mg
of caffeine. Decaf coffee in the United States must be 97 percent caffeine-free,
meaning an eight ounce cup will still have 5-10 milligrams of caffeine.

Coffee can increase mental and physical performance and temporarily restore
alertness, thereby increasing motivation and productivity. Coffee also increases
blood flow to the brain, thereby increasing brain activity. Coffee can also be a
performance enhancer and can contribute to higher stamina and concentration. One
report, published by the School of Sport and Exercise Science, found athletic
performance times were significantly faster among adult men who drank coffee
prior to exercising compared to the placebo group, who drank decaf.

Coffee also contains a high source of antioxidants. When antioxidants are increased
in the blood, it helps fight free radicals that can be damaging to the body. Coffee
contains polyphenols, which are the same kind of antioxidants found in red wine
and cocoa. These antioxidants may attribute to lowering oxidative stress and
inflammation, potentially lowering your risk for disease.

There are potential drawbacks to coffee that are worth considering. The caffeine in
coffee can leave some people feeling anxious and jittery. Additionally, consuming
too much caffeine can have addictive side effects. For those prone to sleep-related
problems, anxiety and heart palpitations, coffee might need to be off limits. People
with low stomach acid or those who battle heartburn symptoms might be bothered
by coffee, as well.

Since coffee contains caffeine, which alters your physiology and mood, it also has the
ability to impact hormones and neurotransmitter function. Many people use coffee
to mask fatigue and exhaustion from working long, tiring days. When caffeine is

used to keep you going, or you depend on it to wake up, it may disguise underlying
fatigue that may be coming from another health condition or end up causing one
from lack of rest. Sometimes your body needs rest and time to reboot when you are
worn out.

Black coffee is a better choice than energy drinks, soda, sweet teas and juices. Black
coffee contains no sugar or carbs and minimal calories. Usually it’s what people add
to their coffee that makes it unhealthy. If you do drink coffee, try to have it black or
sweetened with organic cane sugar or stevia. For those who prefer milk in their
coffee, reach for “no sugar added” nut milks (almond, cashew etc.), coconut milk or
rice milk.

Some people maintain cold-brewed coffee is healthier than regular, hot-brewed
coffee. Cold-brew coffee is made by steeping coffee grounds in room temperature, or
cold water, for an extended period of time (8-24 hours). Advocates claim cold brew
coffee is up to 60% less acidic than typical hot coffee. Less acidic coffee can have a
smoother taste and be better for teeth enamel and stomach acid balance. It also
keeps fresh in the refrigerator for up to two weeks.

Whether or not coffee is good for your health depends on your own body and how
well you are able to tolerate it. If you do not have any issues consuming it, it’s safe to
indulge in a cup.

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.

 

Finally, remove pesticide residue from your produce by mixing one tablespoon of apple cider vinegar to one cup of water, and soak desired fruit or vegetable. Stir periodically for five minutes before draining, rinsing, and using.

 

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

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.

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.

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
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.

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.

By: Dr. Alyssa Musgrove

Some of the most common obstacles for fitting regular exercise into our daily lives are
time, money, and energy. But what if I told you it was possible to invest in your health
without having to go to a gym, buy fancy equipment or spend a lot of money?
Bodyweight exercises are a convenient and free way to improve your health and energy
level.

Bodyweight exercises are strength training exercises that do not require free weights.
Rather, an individual’s own body weight provides the resistance for the movement.
Multiple health goals can be achieved using bodyweight exercises, including weight loss,
muscle gain, and increased range of motion.

Our skeleton’s job is to hold and support the entire weight of the body, but if you don’t
move, the bone is sent the message that it doesn’t have to maintain as much density.
Bodyweight exercises can help prevent osteoporosis by boosting the bone-building forces
and improving bone density. Simply stressing your bones by the force of your own body
weight stimulates more bone growth to protect your skeletal frame. Bodyweight exercises
also increase muscle mass, meaning you rely less on your joints to move because your
muscles are stronger. Additional benefits include improved heart health and circulation,
reduced risk for diabetes, reduced stress and increased energy levels.

Bodyweight exercises work numerous muscle groups simultaneously and can be
modified, which allows you to customize the exercises to your level of ability. They are
simple enough to perform without supervision and have a low risk for injury. All you
need is your own body and enough space to jump around a bit – and, of course, water is
highly encouraged.

Push-ups are a great bodyweight exercise that strengthens the chest, shoulders and arms.
(Be sure to stabilize your core by pulling your belly button in toward your spine.) They
can be performed with various hand placements to isolate different muscle groups. Also,
push-ups can be done at different levels of incline or decline. For example, beginners can
start by pushing off of a wall or kitchen counter, progress to the floor on their knees, and
eventually to their toes using full bodyweight.

Squats help build leg muscles and also help make daily life activities easier. You can
begin squats against a wall and progress to air squats, but make sure your knees never
bend past your toes. Other bodyweight exercises include bicycle crunches, reverse flies,
tricep dips, planks, leg-raises, flutter kicks, bridges, donkey kicks, burpees, mountain
climbers, lunges, sit-ups, reverse crunches, and step-ups.

You can customize your own workout by combining five to 10 different bodyweight
exercises that target opposing muscle groups to create a circuit. Aim for 10 to 20 reps of
each exercise. For best results do not rest much in between exercises in order to get – and
keep — your heart rate up.

If you are not accustomed to physical activity, start with a few exercises and, after you
become stronger and more adapted, add more exercises to your routine. Increase the
number of circuits and repetitions of each exercise as you become more physically fit.
After completing bodyweight workouts, it is important to stretch to increase range of
motion, flexibility, prevent injury, and decrease recovery time. Aim to perform your
bodyweight circuit two to three times per week.

Whether you’re a weekend warrior, a mom who chases after a toddler, or a mature adult
trying to reduce your risk of falls, strength training helps build strong muscles and bones
to make the activities of daily living easier! While high intensity workouts, cardio, and
strength training have their benefits, bodyweight exercises are the most convenient and
least expensive workouts for those lacking time and money.

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

Known as the “Immortal Health Elixir” by the Chinese, kombucha (kom-bu-cha)
originated in Asia over 2,000 years ago. The fact that this beverage is still consumed
today is a strong testimonial to the health benefits kombucha continues to bring to
millions of people. In the 1990s, kombucha was found mostly in health food stores
and hippie kitchens. These days, however, kombucha has grown in popularity and
is now commercially available in most grocery stores.

Kombucha is a fermented beverage, made with tea, sugar and the SCOBY (Symbiotic
Colony of Bacteria and Yeast) also known as the “mother.” The SCOBY is responsible
for initiating the fermentation process, using the sugar for food. Once the beverage
becomes fermented, it becomes carbonated and contains a high concentration of b-
vitamins, enzymes, probiotics, glucosamines and antioxidants. That makes
kombucha a powerful detoxifier that can help improve immunity, reduce arthritis
and joint pain, assist with weight loss, and improve energy. The high levels of
probiotics and beneficial acids aid in the prevention of leaky gut, stomach ulcers,
candida overgrowth and GERD.

The taste of kombucha is best described as “carbonated apple cider.” Commercial
komubcha can be high in sugar and quite expensive, but kombucha can be made
inexpensively, and with less sugar, at home. When brewing at home, be sure to use
sterile equipment, a clean workspace and high-quality ingredients.

Kombucha:

Makes 8 cups
Needed:
1 large, wide-mouthed glass jar*
Paper towels to cover the top
1 SCOBY disk (can be purchased at a health food store, online or gotten from a
friend who is already brewing)
8 cups of spring or distilled water
½ cup of organic cane sugar or raw honey**
5 organic black, green or white tea bags (no herbal tea)
1 cup pre-made kombucha (from the store or a friend who is already brewing)
A wooden spoon
*You want to avoid using a plastic jar because the chemicals in the plastic can leak
into the kombucha during fermentation process and can be hazardous to your health.
** Most of the sugar is “eaten” by the yeast during the fermentation process so by the
time you consume it, there is little sugar left.

Directions:
Bring the eight cups of water to a boil in a big pot. Once it comes to a boil, remove
the pot from the heat and add the sugar, stirring until it dissolves. Next, place the

teabags in the water and steep for 15 to 20 minutes. Remove and discard the tea
bags, and let the mixture cool to room temperature (usually takes about one hour).
Once the mixture has cooled, pour it into your big glass jar, drop in your SCOBY and
one cup of pre-made kombucha.

Cover your jar with the paper towel, and secure with a rubber band. Stir daily with a
wooden spoon and allow the kombucha to sit for 10 to 14 days, depending on the
flavor you are looking for. The longer the batch sits, the stronger the taste. Check
every couple days to see if it has reached the right taste and desired level of
carbonation. Once you are happy with the taste, pour your kombucha into smaller
glass bottles with air-tight lids and leave on the counter for a day or two to finish
fermentation process. If desired, you can add fresh-squeezed lemon, lime, berries,
ginger, or turmeric root before refrigerating. Once refrigerated, it is ready to drink!
Each time you brew a batch, the SCOBY grows a new layer below the first one. You
can use the newly-formed layer to create a new batch, store it or throw it away.

Start by drinking a small amount in moderation in order to see if you have any
negative reactions, like an upset stomach. Eventually, you can work your way up to
eight ounces a day. Groups who should limit their kombucha consumption include
pregnant and nursing women, or those with a compromised immune system.

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.