By Dr. Alyssa Musgrove

With warmer temperatures just around the corner, many of us will be opting to beat the heat
and keep the kitchen cool by grilling outdoors.
Yet while barbeques and summer go hand in hand, it’s worth taking a moment to polish those
grill skills before donning that apron and “firing up the Barbie.” When it comes to grilling, there
is a correct way and an incorrect way to do it.
Research has shown that meats cooked at high, dry heat (like barbecuing, pan-frying and
broiling as opposed to stewing, roasting or baking at lower temperatures) form heterocyclic
amine (HCA). Researchers say HCAs are “reasonably anticipated to be a human carginogen” and
eating them may increase your risk of certain cancers, such as colorectal, stomach, lung,
pancreas, breast and prostate cancer.
HCAs aren’t found in the charred bits on the outside of your food, but develop inside the meat.
The charred parts you see on the outside – burned by flames from your grill – contain polycyclic
aromatic hydrocarbons (PAHs), another carcinogen that should be avoided. (Always discard or
scrape off charred parts.)
So, does all this bad news mean you need to forego the grill this summer?
Not at all.
By making a few small changes to your strategy, you can enjoy grilled meals all summer long.
Here are a few simple ways to reduce the formation of HCAs and PAHs, and lessen their impact
on your health:
Reach for lower fat options – Flare-ups happen when fat drips onto the heat source and
catches fire. This causes carcinogenic PAHs (polycyclic aromatic hydrocarbons) to form and
accumulate on your food. To avoid this, select lean cuts of meat, trim excess fat and remove
poultry skin. Also, resist the urge to press down on the meat as you grill. Pressing down causes
the fat to drip onto the open flame, causing higher temperatures and additional smoke –
exactly what you DON’T want to do.
Cook “low and slow” – Turn down the heat. It may take longer, but low heat is always the best
way to cook animal foods – no matter the method – as it reduces the formation of HCAs and
PAHs. Ideally, you should aim to keep the grill at 300 degrees Fahrenheit or less.
Avoid well-done meat – The more well done, the more HCAs the meat is likely to contain. In
fact, one major study found well-done meat to contain up to 3.5 times the levels of HCAs as
meats cooked to medium-rare.
Flip frequently – Flipping frequently helps avoid charring and reduces HCA production.

Grill smaller pieces – Smaller pieces take less time to cook, ideally giving HCAs less time to
form.
Marinate – Not only does marinating infuse your meat with flavor, it has also been shown to
inhibit the formation HCAs. According to the American Institute for Cancer Research,
marinating can reduce HCA formation by as much as 92 to 99 percent.
Try incorporating one of the following marinades into your summer meal plans:
Antioxidant Marinade
This basic marinade recipe is suitable for all types of meat and fish, and easy to switch up by
incorporating different vinegars, spices, and seasonings such as miso, paprika, and chili peppers.
1⁄2 cup avocado oil
4 Tbsp vinegar
4 Tbsp lemon juice
3 medium garlic cloves
3 Tbsp Dijon mustard
2 Tbsp fresh rosemary
1 tsp Himalayan sea salt
Mix all ingredients in a large bowl and coat meat or fish from all sides. Marinate for 10 to 30
minutes (or longer to intensify flavors), but 10 minutes is enough to protect from HCAs.
Easy Steak Marinade
1/3 cup gluten-free soy sauce
¼ cup sesame oil
1 Tbsp. honey (or brown sugar)
1 Tbsp. Worcestershire sauce
1 tsp. freshly ground black pepper
1 tsp. garlic powder (or 2 cloves fresh garlic)
Combine ingredients in a gallon-size ziplock bag. Add steaks, seal bag and refrigerate. For less
tender cuts of beef, marinate for at least 6 hours but no more than 24 hours. Tender cuts of
beef, like tenderloin, only need to marinated for 15 minutes to 1 hour for flavor.

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-

Regular exercise offers major health benefits. To get the most from your workout while staying
at a level that is safe, it is recommended to monitor how hard your heart is working. Your target
heart rate is a range of numbers that reflect how fast your heart should be beating when you
exercise. Knowing your heart rate can help you track your health and fitness levels and achieve
your training goals.
To begin, let’s go over some basics regarding your heart rate. Resting heart rate is the number
of times your heart beats per minute when you are at rest. An ideal time to check your resting
heart rate is in the morning before you get out of bed, ideally after a restful sleep. Normal is
between 60 and 100 beats per minute. As far as resting heart rate goes, lower is better. If you
have a low resting heart rate it usually means your heart muscle is in great condition and does
not have to work as hard to maintain a steady beat. An elite athlete may have a resting heart
rate as low as 40 beats per minute.
To calculate your maximum heart rate, subtract your age from 220. For example, for a 50-year-
old person, 170 is the maximum heart rate. Your target heart rate is a percentage of your
maximum heart rate and is dependent on your level of exercise.
Beginners should exercise at 60% of their maximum heart rate, intermediate at 70% and
advanced at 85%. During moderate intensity activity, you should be about 50-70% of your
maximum heart rate. So, continuing our example above, if our 50-year-old person is exercising
at moderate intensity, he would calculate his target heart rate zone by taking his maximum
heart rate (170) and multiplying it by .5 and .7. This would give him a target heart rate zone
between 85 and 119.
(Keep in mind some drugs and medications affect heart rate, resulting in a lower maximum
heart rate and target zone. If you have a heart condition or take medication it is always best to
check with your primary healthcare provider.)
Some machines at the gym make it easy for you to monitor your heart rate while exercising. For
example, most treadmills have a spot where you place your hands and it will calculate your
heart rate for you. Some people enjoy wearing a fitness tracking device that will also calculate
and track your heart rate for you, making it super easy. If you do not have a fitness tracking
device, you can calculate your heart rate manually by taking your pulse.
The most accurate way to take your pulse is by using your first two fingers (pointer and middle
finger), placing them on the inside of your wrist or the side of your neck just below the
jawbone. Use just the tip of your first two fingers and press lightly over the artery until you feel
a steady pulse. Count your pulse for 30 seconds (you will need to set a timer or use the second
hand on a clock) and then multiply it by 2 to find your beats per minute. You want to count your
pulse immediately upon stopping exercise.

So, what exactly does our heart rate tell us? If your heart rate is too high while you are working
out, it means your body is having to strain, and it’s a strong clue to slow down. If your heart
rate is too low, you may want to consider pushing yourself a little harder during exercise. If you
are just starting to get active, aim for the lower range of your target heart rate zone, for
example 50% of your maximum, and gradually build up to 75%. Over time your body adapts to
the increased demand and you can comfortably exercise up to 85% of your maximum heart
rate.
Workouts should consist of a 5- to 10-minute warm up, followed by 20 to 30 minutes of
consistent exercise where your heart rate is in your target zone, followed by a 5- to 10-minute
cool down. The purpose of a warmup is to gradually increase your heart rate and prepare your
muscles and circulatory system for training. This helps prevent injuries to the ligaments,
muscles and joints. Your cool down period will gradually lower your heart rate to normal before
stopping, preventing unwanted side effects like nausea and dizziness. Monitoring your heart
rate is a simple way to determine if you are training safe and effectively.
Pathways to Healing specializes in holistic chiropractic care. Dr. Alyssa Musgrove draws on a
variety of techniques, including chiropractic, kinesiology, nutrition, food allergy testing and
lifestyle counseling to assist clients in achieving optimal health and wellness in one setting.
Pathways to Healing is located at 1022 Founders Row, Lake Oconee Village, Greensboro. The
office can be reached at 706-454-2040.

By: Dr. Alyssa Musgrove

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, 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. 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, garbanzo beans, black eyed peas,
pinto beans, and dried figs into your diet. Vitamin B5 is responsible for helping with
nerve function, relaxing muscles, accelerate healing and decreasing joint pain and
fatigue. Foods naturally high in B5 include shiitake mushrooms, sunflower seeds,
salmon, sweet potatoes and lentils, and are worth adding to 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.

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.

Kale: King of the Cruciferous Vegetables

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 couple simple and tasty recipes to get you started.

Lemon and Garlic Sautéed Kale

Ingredients:

2 large bunches of kale, any variety
2 tablespoons olive oil
3 cloves garlic, thinly sliced
½ teaspoon sea salt
¼ teaspoon black pepper
Juice of one small lemon
Pinch of red pepper flakes (optional for added flavor and spice)

Directions:
Pull the kale leaves from their stems and coarsely chop the leaves. Rinse the leaves, but do not dry them. Heat 2 tablespoons of oil in a large, wide, high-sided sauté pan over medium heat until hot. Add the garlic and red pepper flakes and cook, stirring until fragrant (usually about 1 minute, do not let the garlic brown). Add the kale, a few handfuls at a time, stirring after each handful you add so it starts to wilt. Add in the salt and pepper, cover and continue to cook about 5 minutes. Stir occasionally until the kale is tender. Remove from heat, stir in the lemon juice and serve. Leftovers can be stored in airtight container in the refrigerator for up to 5 days. This is excellent added to an egg scramble the next morning!

Easy Kale Salad with Lemon Dressing
Courtesy of www.spendwithpennies.com

For salad:
5 cups kale, chopped
1-2 tsp. olive oil
1/8 tsp. salt
2 cups broccoli, chopped
½ cup sliced almonds
½ cup cheese, optional (cheddar or feta work well)
¼ cup shredded carrots
¼ cup red onion, diced
¼ cup sunflower seeds
¼ cup dried cranberries

For dressing:
¼ cup olive oil
2 Tbsp. fresh lemon juice
2 Tbsp. red wine vinegar
1 Tbsp. Dijon mustard
1 tsp. honey
1 clove garlic, minced
½ tsp. dried oregano
¼ tsp. salt
1/8 tsp. ground black pepper

Combine dressing ingredients in a lidded mason jar and shake well. Dip a kale leaf in the dressing and adjust honey, salt and pepper to taste.

Massage chopped kale with olive oil and a pinch of salt. Rub with your fingers until leaves begin to darken and tenderize. (This makes it taste great and gives the kale a silky texture.) In a large bowl, combine massaged kale, broccoli, almonds, cheese, carrots, onion, sunflower seeds and cranberries. Shake your dressing once more and pour about 1/3 of dressing over salad. Toss to coat and add extra dressing to taste.

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 and the Food and Drug
Administration, the 2024 report determined that 75 percent of all conventional fresh produce
sampled had residues of potentially harmful pesticides. But for items on the Dirty Dozen list, a
whopping 95 percent of samples contained pesticide. The USDA peels or scrubs and washes
produce samples before they’re tested, whereas the FDA removes only dirt first. Even after
these steps, the agencies’ tests still found traces of 254 pesticides in all fruits and vegetables
analyzed — and 209 of these were on Dirty Dozen produce.
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 2024 Dirty Dozen List

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

EWG’s 2024 Clean 15 List

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. Watermelon
12. Mushrooms
13. Mangoes
14. Sweet potatoes
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 in order to avoid the GMO varieties.
There are a couple important things 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

It’s that time of year again. As the temperatures begin to climb, trees, shrubs, and flowers begin to awaken from their long winter’s nap. Here in the Lake Country, just within the last week, it feels as though someone has flipped a switch causing dense clouds of pine pollen — along with a myriad of other unseen pollens — to hang in the air. Despite its beauty, springtime in Georgia can make many an allergy sufferer want to hide indoors until the season passes. So, what are allergies and is there anything we can do to prevent them and enjoy this time of year?

An allergy is an abnormally high sensitivity to a substance that is not typically harmful. Allergies are an indication that something is out of balance, causing the body to overreact with an immune response, such as itchy or watery eyes, runny nose, sneezing, eczema, abdominal pain or bloating.

In recent years there has been a significant increase in allergies and asthma, especially in children. 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? The simple answer is 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 gut bacteria resulting from the use of medications, especially antibiotics.

Another cause of increased allergies is inflammation, especially in the gut. Many of the foods we commonly consume 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 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 daily. 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.

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.

By: Alyssa Musgrove
Golf is a challenging and often frustrating sport. Many golfers feel the mental
component of the game is their greatest challenge, and undervalue the
biomechanics and conditioning required to play the game well and play the game
longer. This is a mistake that can lead to poor play and injury.
An extreme amount of compressive force – up to 10 times a person’s body
weight – is exerted on the spine during the golf swing. Every joint involved in the
swing is taken through its maximum range of motion. Many golfers contort their
bodies into oddly twisted postures, generating a great deal of torque. Couple this
motion with a bent-over stance, repeat 120 times over three or four hours, add
the fatigue that comes with several miles of walking or hot summer weather, and
you've got a recipe for lower back trouble.
"Most golfers go until they get hurt, then look for help," says Dr. David Stude,
member of the American Chiropractic Association (ACA) Sports Council and
founding fellow of the National Golf Fitness Society. "Back pain is a warning sign
there is an underlying problem responsible for a symptom that will likely get
worse. Doctors of chiropractic look for the cause of the symptom and help reduce
the likelihood of future injury."
There’s a reason Tiger Woods, Phil Mickelson, Jack Nicklaus and Arnold Palmer
have all relied on chiropractic care throughout their careers. Tiger Woods has
said, “…lifting weights and seeing a chiropractor on a regular basis has made me
a better golfer. I’ve been going to chiropractors for as long as I can remember. It
is as important to my training as practicing my swing is.”
Aside from regular chiropractic adjustments, Dr. Stude and the ACA suggest
these simple measures to help you avoid back pain or injury, and improve your
overall game:
• Purchase equipment that fits. Don't adapt your swing to the wrong clubs.
Someone six feet tall playing with irons designed for someone five inches
shorter is begging for back trouble.
• For women: If you have "inherited" your significant other's golf clubs,
beware. Not only are the clubs likely too long, the shaft is often not flexible
enough for a woman's grip. Women play better with clubs composed of
lighter, more flexible material, such as graphite.
• For men: While men are traditionally stronger than women, they usually
aren't as flexible. Men should spend extra time stretching before and after
play to increase trunk flexibility. Improved flexibility helps men maintain a
more even and consistent swing plane, which leads to more consistent
performance.
• For senior golfers: If you show signs of arthritis in the hands, consider a larger, more specialized grip for added safety and performance.
• Take lessons. Learning proper swing technique is critical. At the end of the
swing, you want to be standing up straight; the back should not be twisted.
• Wear orthotics. These shoe inserts support the arch, absorb shock, and
increase coordination. Studies show custom-made, flexible orthotics can
improve the entire body's balance, stability and coordination. This
translates into a smoother swing and reduced fatigue.
• Warm up before each round. Stretching before and after 18 holes is the
best way to reduce post-game stiffness and soreness. Take a brisk walk
to get blood flowing to the muscles; then do a set of stretches. To set up a
quality stretching and/or exercise routine, see a chiropractor or golf pro
who can evaluate your areas of tension and flexibility.
• Pull, don't carry, your golf bag. Carrying a heavy bag for 18 holes can
cause the spine to be compressed, leading to disc problems and nerve
irritation. If you prefer to ride in a cart, alternate riding and walking every
other hole. Bouncing in a cart can be hard on the spine.
• Keep your entire body involved. Every third hole, take a few practice
swings backwards and with the opposite hand to balance out the stress
put on the back and rest of the body. Imagine going to the gym and
working only one side of your body everyday for years, neglecting the
opposite side. Golf tends to create this same type of imbalance in your
spinal column, setting the stage for injury.
 Drink lots of water, especially in the heat. Dehydration causes early
fatigue. When fatigued, we compensate by adjusting our swing, which
increases the risk of injury. Smoking or drinking alcoholic beverages while
golfing also causes dehydration.
If you golf consistently, you will no doubt feel the stress of the game. But by
following a few simple prevention tips, it is possible to play pain-free. Chiropractic
care is an effective solution for golfers who seek to rid themselves of pain and
have a successful and enjoyable golf game!
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.

The Power of Nordic Sauna, Cold Plunge, Yoga, Breathwork and Stretching
By Amy Maguire
In the quest for health and well-being, people are increasingly turning to holistic
practices that integrate body, mind, and spirit. The Nordic tradition, renowned for its
commitment to well-being, offers a combination of sauna, cold plunge, yoga,
breathwork, and stretching.
Nordic sauna culture dates back centuries and is deeply ingrained in the lifestyle of
countries like Finland. The sauna experience involves exposure to intense heat,
typically in a wooden room with heated stones. The benefits of regular sauna use
extend beyond relaxation and include detoxification through sweating and enhanced
circulation. Saunas also promote muscle relaxation, alleviating tension and promoting a
sense of calm.
A Nordic sauna experience is often combined with a cold-water plunge. Cold plunges
stimulate circulation, reduce inflammation, and boost the immune system. The sudden
change in temperature also induces the release of endorphins, providing a natural mood
life. The combination of sauna and cold plunge promotes resilience, leaving individuals
feeling refreshed and revitalized.
The practice of yoga involves physical postures, breath control, and meditation. Its
benefits are vast, encompassing improved flexibility, enhanced strength, stress
reduction, and mental clarity. The union of body and mind in yoga cultivates self-
awareness, fostering a sense of balance and inner peace.
Conscious breathwork often accompanies yoga and meditation. Techniques such as
deep diaphragmatic breathing or controlled rhythmic breathing can have profound
effects on the nervous system, helping to reduce stress, increase oxygenation of
tissues, and improve mental focus.
And finally, stretching — whether incorporated into a yoga practice or performed
independently — helps improve flexibility, reduce muscle stiffness, and prevent injuries.
Regular stretching also enhances joint range of motion.
The magic happens when these practices are woven together into a holistic routine. The
heat of the sauna primes the body for stretching and yoga, promoting greater flexibility
and muscle relaxation. The cold plunge serves as an invigorating conclusion, promoting
recovery and reducing inflammation. Breathwork acts as the thread connecting these
practices, grounding the individual in the present moment, and facilitating a deeper
mind-body connection.
The positive effects of these practices have been lauded by experts such as The Mayo
Clinic, Johns Hopkins, Dr. Mark Hyman, Emory University, and countless others. The
combined benefits of these practices include:

1. Improved circulation: The combination of sauna and cold plunge induces
vasodilation and vasoconstriction, promoting healthy blood circulation. This
dynamic circulatory response enhances oxygen and nutrient delivery to tissues,
supporting overall cardiovascular health.
2. Enhanced recover: Alternating between the sauna and cold plunge reduces
muscle soreness, accelerates the elimination of metabolic byproducts, and
promotes a quicker recovery post-exercise.
3. Stress reduction and mental clarity: Yoga, breathwork, and the meditative
aspects of the sauna encourage the release of endorphins and promote
relaxation, leading to improved mental clarity and reduced stress.
4. Detoxification: Sweating in the sauna facilitates the elimination of toxins through
the skin, while the cold plunge stimulates the lymphatic system. This dual action
supports the body’s natural detoxification processes.
5. Balanced energy and flexibility: Stretching and yoga improve flexibility,
contributing to better posture and reduced muscle tension. The practices
cultivate a balanced flow of energy throughout the body, promoting a sense of
lightness and ease.
If you’re looking to upgrade your wellness routine, consider taking a page from the
Nordic tradition and incorporate these holistic practices to better support your body,
mind, and spirit.
Amy and Sean Maguire recently opened The Well located in Greensboro’s Cowles
Clinic. The Well has created a comprehensive approach to enhance physical and
mental vitality, offering Nordic sauna, cold plunge, and a variety of classes including
yoga, meditation, breathwork, stretching and hot yoga. To celebrate its grand opening,
The Well is offering a 1-hour Nordic Sauna and Cold Plunge experience for just $30
through March 31 st . Learn more at www.lakeoconeewell.com.

Embracing Wellness: The Transformative Power of Nordic Sauna, Cold Plunge, Yoga,
Breathwork, and Stretching
In the quest for optimal health and well-being, individuals are increasingly turning to
holistic practices that integrate the body, mind, and spirit. The Nordic tradition,
renowned for its commitment to well-being, offers a combination of sauna, cold plunge,
yoga, breathwork, and stretching.
The Well, a new wellness center in Cowles Clinic, Greensboro, is creating a
comprehensive approach to enhance physical and mental vitality. The Well offers Nordic
sauna, cold plunge, and a variety of classes including yoga, meditation, breathwork,
stretching and hot yoga. The experienced, innovative, instructors are local, unmatched
leaders in their field. This article explains Nordic sauna and cold plung and explores the
myriad benefits of these practices and their synergistic effects on our overall wellness.
Nordic Sauna: A Heat-Infused Sanctuary
Nordic sauna culture dates back centuries and is deeply ingrained in the lifestyle of
countries like Finland. The sauna experience involves exposure to intense heat,
typically in a wooden room with heated stones. Unlike other saunas you have
experienced, The Well The benefits of regular sauna use extend beyond relaxation;
they include improved cardiovascular health, detoxification through sweating, and
enhanced circulation. Saunas promote muscle relaxation, alleviating tension and
promoting a sense of calm.
Cold Plunge: The Invigorating Contrast
A Nordic sauna experience is often complemented by a plunge into icy-cold water,
creating a powerful contrast that invigorates the body. Cold plunges stimulate
circulation, reduce inflammation, and boost the immune system. The sudden change in
temperature also induces the release of endorphins, providing a natural mood lift. The
combination of sauna and cold plunge promotes resilience, leaving individuals feeling
refreshed and revitalized.
Yoga, Stretch, Breathwork & Meditation: Uniting Body and Mind
Yoga, originating from ancient Indian traditions, has become a global phenomenon
celebrated for its holistic approach to health. The practice of yoga involves physical
postures (asanas), breath control (pranayama), and meditation. Its benefits are vast,
encompassing improved flexibility, enhanced strength, stress reduction, and mental
clarity. The union of body and mind in yoga cultivates self-awareness, fostering a sense
of balance and inner peace.
Breathwork: Harnessing the Power of Breath

Conscious breathwork is a transformative practice that often accompanies yoga and
meditation. Techniques such as deep diaphragmatic breathing or controlled rhythmic
breathing can have profound effects on the nervous system. Benefits include reduced
stress, increased oxygenation of tissues, and improved mental focus. Integrating
breathwork into a wellness routine enhances the mind-body connection, promoting a
state of calm and mindfulness.
Stretching: Flexibility for Physical Harmony
Stretching is a fundamental component of any well-rounded fitness routine. Whether
incorporated into a yoga practice or performed independently, stretching improves
flexibility, reduces muscle stiffness, and prevents injuries. Regular stretching enhances
joint range of motion and promotes better posture. The combination of dynamic and
static stretching in a routine contributes to overall physical harmony, allowing the body
to move with ease.
Synergies and Holistic Wellness:
The magic happens when these practices are woven together into a holistic wellness
routine. The heat of the sauna primes the body for stretching and yoga, promoting
greater flexibility and muscle relaxation. Following intense physical activity, the cold
plunge serves as a refreshing and invigorating conclusion, promoting recovery and
reducing inflammation. Breathwork acts as the thread connecting these practices,
grounding the individual in the present moment and facilitating a deeper mind-body
connection.
The results have been proven by internationally recognized experts such as Mayo
Clinic, Johns Hopkins, Dr. Mark Hyman, Emory and countless others. The benefits
include:
1. Improved Circulation: The combination of sauna and cold plunge induces
vasodilation and vasoconstriction, promoting healthy blood circulation. This
dynamic circulatory response enhances oxygen and nutrient delivery to tissues,
supporting overall cardiovascular health.
2. Enhanced Recovery: The contrast between heat and cold is renowned for its
role in muscle recovery. Alternating between the sauna and cold plunge reduces
muscle soreness, accelerates the elimination of metabolic byproducts, and
promotes a quicker recovery post-exercise.
3. Stress Reduction and Mental Clarity: Yoga, breathwork, and the meditative
aspects of the sauna contribute to stress reduction. The practices encourage the
release of endorphins and promote relaxation, leading to improved mental clarity
and emotional well-being.
4. Detoxification: Sweating in the sauna facilitates the elimination of toxins through
the skin, while the cold plunge stimulates the lymphatic system. This dual action
supports the bodys natural detoxification processes, promoting overall health.

5. Balanced Energy and Flexibility: The holistic combination of stretching and
yoga improves flexibility, contributing to better posture and reduced muscle
tension. The practices cultivate a balanced flow of energy throughout the body,
promoting a sense of lightness and ease.
Check out The Well, sign up for a class today. Try their March Madness special.
March 1-17 you can try Nordic Sauna and Cold Plunge for $30 for an hour visit.
www.lakeoconeewell.com

By: Dr. Alyssa Musgrove
At home massage devices seem to be all the rage these days. If you recently acquired
a massage gun over the holidays or have already purchased one of these popular soft
tissue tools, it’s important to know the best ways to use these devices to experience
relief and avoid injury.
Massage guns have many different names, but most offer a form of vibration or
percussion therapy that help promote blood flow, circulation and lymph drainage. This
type of therapy allows more oxygen and nutrients into muscles, aiding in the tissue
recovery process. Some people find they recover faster from workouts and experience
less discomfort from exercise after applying percussion or vibration to stressed soft
tissue areas.
Many people report improved range of motion after using massage devices. When
muscles become shortened for long periods of time, they place additional stress on
joints. This stress decreases range of motion and flexibility, putting you at risk for injury.
Applying pressure on muscles after using them causes them to become more relaxed
and less likely to place strain on surrounding joints and tissues. Some research shows
applying pressure, such as massage, vibration or percussive therapy, to a muscle while
actively stretching it could increase the range of motion of that muscle by 30-50% in just
30 seconds.
Generally speaking, at-home massage devices are safe and low risk, but be sure to
follow these tips:
Use your massage tool on your hips, legs, feet, back and arms but AVOID your
neck, spine and other bony areas. If the device comes in contact with the spine,
or directly onto a bone, it can be dangerous and potentially cause injury.
Use your massage device in moderation. Overuse can aggravate tissues in the
body and potentially lead to injury, or leave you suffering with unnecessary pain.
Limit sessions to no longer than 2 to 3 minutes at a time. Longer sessions using
soft tissue devices are not always better. Some areas can tolerate higher
amounts of intensity and longer durations then others. Small areas like your
forearms (great for those who work with their hands all day) will benefit from a
couple minutes of therapy compared to large muscle groups like your hips and
thighs, which may be able to tolerate up to 5-10 minutes.
Explore different muscle groups. One of my favorite areas to target is the bottom
of my feet after a long day of standing at the office.
Healthy tissue does not hurt when you press on it. If you are experiencing
tenderness when applying the tool to the skin, that area could benefit from
therapy, just be aware of your pain tolerance. Any sore or tender area is a cue to
do less.

Use the adjustable speeds and different massage head attachments to your
advantage. If the surface area is small and sensitive, then choose a lower setting
and work your way up to a higher speed and intensity.
When just beginning to use your device, test an area first, using a low intensity
for short duration and then monitor your body’s reaction over the next day or two.
If you notice any discoloration in your skin, such as the skin becoming red
immediately after or any bruising long term, shorten your session and intensity.
Finally, if you feel any numbness, tingling, sharp pain, or a sensation of pins and
needles, stop immediately. These are signs the massage gun may not be right
for you or that particular area.
Although at-home massage devices offer a high level of convenience, keep in mind
these devices should not replace professional massage therapy. Licensed massage
therapists have extensive training that allows them to deliver more significant results
than what you can achieve with an at-home device. Professional massage therapy can
be a powerful tool in your healthcare regimen, as it elongates and relaxes muscles,
allows you to hold your chiropractic adjustments longer and helps the body to eliminate
toxins.
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.