By: Dr. Alyssa Musgrove

This week we celebrate Thanksgiving, that time of year when we gather with family and friends, and take time to reflect on the things in life we are truly thankful for. While the ritual of giving thanks once a year is certainly beneficial, research suggests expressing gratitude more often could actually be life changing.

According to studies, the benefits of gratitude rituals, be it giving thanks at mealtime, keeping a gratitude journal or sending thank-you notes, include:

• Improved sleep, especially if your mind has a tendency to go into overdrive with negative thoughts and worries at bedtime
• Higher levels of happiness and a more optimistic outlook on life
• Greater likelihood to engage in healthy activities such as exercise
• Higher relationship satisfaction
• Higher work performance (in one study, managers who expressed gratitude saw a 50 percent increase in the employees’ performance)

Studies have also shown that gratitude can produce a number of measurable effects on systems in your body, all of which can translate into improved health. Biological systems positively affected by gratitude include stress hormones, inflammatory and immune systems, blood sugar, blood pressure, cardiac and EEG rhythms, and cognitive and pleasure related neurotransmitters.

Depending on the kind of year you’ve had, you may or may not feel like you have a whole lot to feel thankful for. If that is the case, you may be wondering if it’s still worth trying to express thanks. In a New York Times article addressing the subject, Arthur C. Brooks, Ph.D., writes:

“In a nutshell, acting grateful can actually make you grateful. For many people, gratitude is difficult, because life is difficult … Beyond rotten circumstances, some people are just naturally more grateful than others … But we are more than slaves to our feelings, circumstances and genes. Evidence suggests that we can actively choose to practice gratitude — and that doing so raises our happiness .… whether you feel like it or not.”

The proven benefits of gratitude are such that your expression of it to a single day each year is definitely to your own detriment. If you’re unsure of where, or how, to start, consider starting by giving thanks privately in a journal or in prayer. Once this has become a comfortable habit, move on to expressing your gratitude publicly. Writing thank-you notes, saying thank you in person, or otherwise publicly proclaiming your gratitude all fall into this category.

Starting each day thinking of all the things you have to be thankful for is another way to put your mind on the right track. Before getting out of bed in the morning, think of five things for which you are thankful. It can be as simple as the comfortable bed you slept in, the roof over your head, having central heat and air conditioning, the sun shining, or the birds singing. If you forget to start the day with thankful thoughts, try writing down a few things you are grateful for before turning in for the night. A 2011 study published in Applied Psychology: Health and Well-Being found people slept better and longer when they spent about 15 minutes reflecting on things they were grateful for prior to going to sleep.

Practice being thankful for what you have. Create a list of 100 things you are grateful for in your life. You can list them in categories such as people, experiences you have had, qualities and abilities you have, etc. When life gives you 100 reasons to cry, your list can help you remember the many reasons you have to smile. Also, remember your future depends largely on the thoughts you think today. Each moment is an opportunity to turn your thinking around, thereby helping or hindering your ability to think and feel more positively in the very next moment.

Thankfulness is the one way we can improve our health without dieting, rigorous exercise, or taking a supplement. Practicing thankfulness every day can reward you with better health and a richer quality of life all year long.

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 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. High 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.
Wishing you a healthy and happy holiday season!

By: Dr. Alyssa Musgrove

 

They might make an annual appearance on your Thanksgiving table in the form of sweet casseroles and pies, but sweet potatoes are also a surprisingly nutritious vegetable that can be incorporated into your diet year-round.

 

Sweet potatoes are high in fiber – just one medium sweet potato fulfills up to 15 percent of your fiber needs for the day. Fiber slows down the absorption of sugar to prevent crashes and spikes in blood sugar levels. This makes sweet potatoes an excellent dietary addition for those with diabetes. (Compared to white potatoes, sweet potatoes have a lower score on the glycemic index.) The fiber in sweet potatoes can also aid in weight loss. Fiber helps promote satiety and cuts cravings as it moves slowly through the digestive tract. Since sweet potato is slowly digested, it is also great to incorporate on gym session days, providing you with long-lasting energy and fuel.

 

Vitamin A and C play a role in many aspects of health but are especially important in boosting immunity. One medium sweet potato contains 438% daily vitamin A requirements and 37% vitamin C daily value. Vitamin A and C help stimulate the production of immune cells that fight infection and disease. In addition to boosting immunity, vitamin A plays a large role in maintaining healthy vision. If you suffer from night blindness or dry eyes, this could be a symptom of vitamin A deficiency.

 

There are many different varieties of sweet potatoes, and they come in a rainbow of colors. The outer skin can be white, yellow, red, purple or brown, and the flesh can be white, yellow, orange or purple. Sweet potatoes that have orange flesh are high in beta-carotene, a powerful antioxidant. Antioxidants help fight free radicals that are harmful to the body and may protect you from things like diabetes and heart disease. Beta-carotene can protect your skin, promote healthy vision and has been shown to slow the progression of age-related macular degeneration. Studies show colored sweet potatoes contain more potent antioxidants than white sweet potatoes. Purple sweet potatoes contain the highest amount of antioxidants.

 

Some people refer to sweet potatoes as yams and use these terms interchangeably, however there are some major differences. To begin, yams and sweet potatoes are two entirely different plants. Yams are related to lilies and grasses, while sweet potatoes belong to the morning glory family. Yams are native to Africa and Asia, while sweet potatoes originate in South and Central America. Sweet potatoes have tapered ends with smoother skin and vary in color. Yams tend to have rough skin with white flesh and are more cylindrical in shape. They also tend to be drier and starchier than sweet potatoes. While yams contain a large amount of potassium, manganese, vitamin C and B6, they are higher in calories and carbohydrates, and lower in protein. Both sweet potatoes and yams can be healthy additions to your diet when used in moderation and proper portion control.

 

Preparation method is crucial in order to preserve the nutritional content of these roots. Sweet potatoes are often deep-fried, salted and served in larger portions then necessary, thereby lowering their overall nutritional profile. Instead of fried, try them baked: Preheat oven to 425 degrees, cut potatoes into fries, toss in coconut oil, sea salt and pepper and bake for 20 minutes. Then flip and bake until crisp, about 10 more minutes depending on thickness and desired crisp.

 

Sweet potato nachos are another personal favorite: Preheat oven to 425 degrees, slice sweet potatoes into ¼ inch rounds and toss with coconut oil, garlic powder, paprika, salt and pepper. Bake for 40 minutes, turning them over halfway through to ensure they do not burn. Remove from oven and add toppings like black beans, chicken or beef and cheese. Return to the oven for an additional 5 minutes or until cheese is melted. Finish by sprinkling with your favorite nacho toppings, such as chopped green onion, avocado or guacamole, salsa, greek yogurt, olives, jalapeños and salsa.

 

Other healthy recipe ideas include sweet potato hash, maple cinnamon sweet potato pancakes, turkey stuffed twice-baked sweet potato, sweet potato enchiladas or tacos, and sweet potato brownies.

 

As with anything in life, there are precautions. If you have a history of calcium-oxalate kidney stones, you may want to limit your intake. Sweet potatoes are high in oxalates that can combine with calcium and lead to the development of unwanted kidney stones. If you have diabetes be aware that, although sweet potatoes have many health benefits, they do contain carbohydrates that can raise blood sugar levels if eaten in excess. So, be sure to pair your sweet potato with a good source of lean protein and a non-starchy vegetable to make a well-rounded, nutritious meal that stabilizes blood sugar.

 

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

 

With the busyness of the holidays just around the corner, it’s a good time to consider prepping meals for the upcoming week or stocking the freezer for easy-to-reach-for meal options. This type of pre-planning can help save time and save money by limiting unnecessary trips to the grocery store and last-minute runs through the drive thru.

 

When it comes to meal planning, there is no “correct” method. Your approach may differ based on your cooking ability, personal goals, food preferences and schedules. If you eat fast food or takeout several nights of the week, you might have a goal to limit the times you eat out. If you already make a weekly shopping trip, your goal might be to choose one day when you do most of the cooking rather than firing up the stove or oven every night. If you are someone who regularly cooks at home, you might decide to spend a few extra minutes on Sunday creating a weekly meal schedule so you are not deciding last minute what to make and can be sure to have needed ingredients on hand.

 

The best way to start the meal planning process is to pick a day of the week to plan your menu — be it a menu for a week or a menu for the month. Then, make your grocery list. Be sure to take inventory of what you already have in the pantry, fridge and freezer. Some people prefer to designate a particular day of the week to a specific type of recipe and plan accordingly, such as Meatless Monday, Taco Tuesday, Crock-Pot Wednesday, Stir-Fry Friday, and Soup and Sandwich Saturday.

 

If you need some inspiration for your menu, here are a few of my prep-ahead favorites:

 

Breakfast: Egg cups, sweet potato hash, yogurt and fruit bistro box, overnight oats, breakfast taco scramble or breakfast burrito, chia seed pudding, smoked salmon breakfast bowl and boiled eggs.

 

Lunch: Mason jar salads (put the dressing at the bottom or add at time of eating), sandwich wrap, chicken or tuna salad on greens or toast, burrito bowl, roasted vegetables or zucchini noodles with pesto.

 

Dinner: Chili, stews, soups, salmon and asparagus, chicken parmesan, quinoa salad with a southwest twist that can be eaten hot or cold, stuffed bell peppers, spaghetti and meatballs, chicken and broccoli, one pan stir-frys and dinner casseroles.

 

The secret to efficient meal prep is multi-tasking. While foods are baking or simmering, chop fresh fruit and vegetables for grab-and-go snacks, or wash and dry salad greens for later. If you prefer not to pre-cook proteins, consider pre-chopping and marinating fish, poultry, tofu or meat so you can quickly pop them into the oven or a stir-fry later in the week. Consider making a double batch of a particular recipe or extra portions for another day or two of meals. Extra portions can also be frozen for later use. Get a head start on lunches by dividing prepared food into individual containers on prep day. You’ll earn yourself an extra 10 minutes of sleep knowing your lunch is ready for you to grab on your way out the door!

 

Meal planning is a great tool that can save us time during the busy holiday season, while also saving us money in the long run. Taking the time to develop this healthy habit now can help decrease stress and ensure we stay on a healthy eating track, even during the holidays.

 

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.

 

Pumpkins are not just for carving
By: Dr. Alyssa Musgrove

Chances are, if someone mentions pumpkins, your first thought will be pie at Thanksgiving or carving jack-o-lanterns. But pumpkins are also a wonderful, nutrient-dense ingredient that can be added to soups, salads, casseroles, breads and even dog treats!

Pumpkins belong to the cucumber family and are related to cantaloupes. They come in large and small varieties, as well as different colors and shapes. Pumpkins pack a significant nutritional punch by providing a healthy dose of vitamin C, potassium, copper and manganese. The bright orange color of most pumpkins is caused by high levels of beta-carotene. Beta-carotene is a plant carotenoid that converts to vitamin A in the body. Carotenoids act as an antioxidant in the body by tackling harmful free radicals and stimulate the immune system to work properly. Pumpkins also provide vitamin E, thiamin, niacin, B6, folate, iron, magnesium and phosphorus. All combined, these vitamins and minerals have a dramatic effect on your health. One cup of cooked pumpkin contains more potassium than a banana!

The seeds from pumpkins are also a concentrated source of minerals, vitamins, protein and fiber. Pumpkin seeds contain the amino acid tryptophan, which relaxes the body, calms nerves and improves sleep. Roasted pumpkin seeds are an easy, transportable snack. To roast pumpkin seeds, wash them thoroughly in cold water after extracting them from the pumpkin. Spread them out in a single layer on a baking sheet and bake at 225 degrees for about 45 minutes, stirring occasionally. Adding a sprinkle of natural salt helps bring out their nutty flavor.
When buying pumpkins to cook with, be sure to find one that is fully ripe. You can check this by tapping on the outside. Your tap should produce a dense, hollow “thump.” Pass on pumpkins that have cuts, wrinkled surface skin, or blemishes. Store your pumpkin in a cool, dry place and it should be good for several weeks.

Slow Cooker Pumpkin Coffeecake Oatmeal is a healthy way to get your pumpkin fix this fall. This oatmeal has a healthy steel-cut oat base. The sweetness comes from the topping, but you can always add some extra sweetener or a splash of vanilla nondairy milk to make it a little sweeter. (This recipe uses a smaller slow cooker – 1 ½ to 2 quarts.  If making in a larger slow cooker, double or triple the recipe to prevent burning.)

Slow Cooker Pumpkin Coffeecake Oatmeal

Recipe courtesy of HealthySlowCooking.com

Ingredients:
• ½ cup (40g) steel-cut oats
• 1¾ cup (437ml) Unsweetened Vanilla Almond Milk (or plain plus ½ teaspoon vanilla extract)
• ½ cup (124g) pumpkin
• ½ teaspoon cinnamon
Coffeecake Topping
• 3 tablespoons brown sugar (or other sweetener if you don’t use refined sugar)
• 3 tablespoons pecans or walnuts, chopped
• ½ teaspoon cinnamon

Directions:
The night before:
Mix toppings in a small container and cover until the morning. Spray your crock with some oil to help with clean up later (optional). Add all the ingredients except the toppings. Cook on low overnight (7 to 9 hours).
In the morning:
Stir your oatmeal well. It may seem watery at the top but if stirred it should be a more uniform consistency. Top with coffee cake topping.

 

Pathways to Healing specializes in holistic chiropractic care. Dr. Alyssa Musgrove draws on a variety of techniques, including chiropractic, kinesiology, nutrition, food allergy testing and lifestyle counseling to assist clients in achieving optimal health and wellness in one setting. In addition, the practice is committed to being a valuable source of information so that people can learn how to live a healthy lifestyle and prevent future illness. Pathways to Healing is located at 1022 Founders Row, Lake Oconee Village, Greensboro. The office can be reached at 706-454-2040.

 

Cooking with Parchment

By: Dr. Alyssa Musgrove

 

The two most common obstacles to getting a healthy meal on the table?  Time and effort. The solution?  Parchment paper. Meals prepared in a parchment paper pouch (sometimes referred to by the French term “en papillote”) may seem fancy, but this simple method is ideal for those with busy schedules, small kitchens or anyone tired of doing a sink full of dishes.

 

This “dinner in a bag” method requires wrapping a protein of your choice along with vegetables tossed in seasoning, in a parchment paper packet.  The packet can then be cooked in the oven or on the grill.  Food essentially steams inside the packet. The flavor comes from ingredients you choose to add, like citrus and herbs, which ensure tender and juicy results.

 

Parchment paper is a disposable non-stick surface that is resistant to grease, moisture and heat. You can buy a roll at most grocery stores (found near the foil and plastic wrap), or you can purchase pre-cut parchment sheets or cooking bags online. Parchment paper should not be confused with wax paper. Waxed paper is not mean for use in the oven, as the wax coating will melt if exposed to direct heat and burn.

 

Cooking in parchment is very healthy, as you do not need to add much oil or fat to the packets.  It’s also a convenient way to cook for one or many. Each pouch is usually one serving, and packets can be prepared ahead of time and baked when guests arrive. You can also customize each pouch, which is helpful for picky eaters or those with food allergies.

 

When you “pouch” your meal, leave food at least one inch from the edge of the packet and do not overstuff it. You will need to fold and seal the pouch tightly so all the ingredients stay inside and a tight seal is created for the steaming process. If the seal is not tight, your dinner will not cook properly or quickly. (You may want to watch a how-to video on YouTube before making your packets for the first time.)

 

Once you’ve mastered the basics, have fun with these recipes:

 

Lemon Pepper Salmon with Asparagus & Red Onion

Prep time: 5 minutes

Cook time: 14 minutes

 

Ingredients for two servings:

8 stalks of asparagus, trimmed each stalk cut in half

2 tablespoons thinly sliced red onion

Two 6 oz. Sockeye Salmon fillet

4 teaspoons olive oil

6 thin slices of lemon

Sea salt and pepper

 

Directions:

Preheat oven to 375 degrees. Prepare large oval of parchment paper (cut it 12”X18”) and fold it in half, then open it like a book.

Place asparagus pieces and red onion slices on one half of the parchment paper. Drizzle 1 teaspoon of olive oil and sprinkle with salt and pepper.

 

Place one salmon fillet on the vegetables. Drizzle the salmon with 1 teaspoon olive oil and sprinkle with salt and pepper. Top with 3 lemon slices (you can add thyme, parsley or basil here). Fold the parchment paper over and starting at one corner start pinch the edges over tightly to close the packet. (When the edges are completely closed it will look like a calzone.)

 

Place the packet on a sheet pan and bake for 14 minutes on the center rack in the oven. Remove from oven and unwrap carefully (the steam will be hot coming out of the pouch!). You can cut off the top of the packet and serve in the paper, or you can unwrap and move the content to a plate.

Tip: You can also add thinly sliced potatoes as the bottom layer.

 

Greek chicken

Prep time: 5 minutes

Cook time: 35 minutes

 

Ingredients for two servings:

1/2 cup packed fresh baby spinach leaves

4 slices of tomato or cherry tomatoes cut in half

2 boneless skinless chicken breast

1/4 teaspoon oregano

1/4 teaspoon onion powder

1/2 cup feta cheese

Sea salt and pepper

 

Directions:

Preheat oven to 400 degrees. Prepare large oval of parchment paper (cut it 12”X18”) and fold it in half, then open it like a book.

Place the chicken breast on the parchment paper and season with salt and pepper. Place ¼ cup spinach on each chicken breast then the tomatoes. Season with salt, pepper, oregano, onion powder and crumble the feta cheese over it.

 

Fold the parchment paper over and starting at one corner pinching the edges over tightly to close the packet.  (When the edges are completely closed it will look like a calzone.) Bake for about 35 minutes.

Tip: You can also add 1/8 cup sliced black olives to this.

 

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 belief that changes in the weather can affect joint pain has been around for centuries. Perhaps you had a grandmother who would assure you rain was coming because her arthritic knee was acting up. Or maybe you have earned a reputation as the family weatherperson because your joints become stiff and achy right before a snowstorm blows in. It’s common to blame joint pain flare-ups on changes in the weather, but does science really back up this belief?

It’s difficult to study the effect of weather on pain because you cannot control for weather in the same way you can control other variables in a study. Additionally, there is never just a single weather condition present at a time, so it can be challenging when trying to determine exactly what weather condition may be inducing pain. While there isn’t much in the way of controlled scientific studies, there are some theories that shed light on what might be happening to our bodies when there is a change in the weather.

Some people experience headaches when the weather is about to change. Scientists say this may have to do with barometric pressure changes, which create a sensitivity in joint fluids. When the pressure changes in our environment, our muscles, tendons, ligaments and tissues can expand or contract, causing pain. When the barometric pressure is low, joint fluids can receive less pressure, causing an increase in swelling and inflammation. Barometric pressure often drops before a storm, which may be why so many people think their joint pain or headaches can predict the weather.

For some people, colder temperatures are synonymous with joint pain. Researchers hypothesize that as temperatures drop, joint fluids have more viscosity. As a result, tissues become thicker and less moveable, making joints feel less flexible and stiffer than usual. Sudden dropping temperatures could have your joints feel more slow-moving or take longer to “warm up” for activity.

Researchers have also theorized that in colder weather the body tries to conserve heat by protecting the most critical organs, supplying them with the most blood flow. The body then limits blood flow to areas of the body that do not need as much protection – your extremities, hands, feet and knees – causing stiffness and pain.

While there may not be a hard and fast scientific correlation between weather and joint pain, the fact remains that people experience flare-ups in all kinds of weather. Here are a few simple ways you can find relief whether it is hot and dry or cold and wet.

Stay active
Motion is lotion for your joints, so keep moving — even when it might be raining or too hot outside. Activity prevents joint and muscle stiffness, promotes blood flow and ensures proper lymph drainage. Search up some quick at home yoga or stretching videos online or take advantage of an indoor pool for some low-impact aerobic exercise. On a recent rainy day trip to the Home Depot, I ran into a man walking his dog around the outer aisles of the store.  He had calculated how many laps he had to do to get a mile in. That man knew how important it was to go on a walk and was committed to getting the necessary steps for him (and his fur baby) to stay active and feel optimal!

Keep warm
Keeping your body warm promotes blood flow, which creates more viscosity in your joints and tissues. When heading out into cooler weather, make sure to use a vest to keep your core warm, and also socks and gloves for the extremities. Consider taking a warm bath using Epsom salts, drinking warm tea or simply putting a heating pad on problematic arthritic joints during cold weather.

Follow anti-inflammatory diet
What you put into your body has a huge impact on how your body feels. To minimize or avoid weather-induced joint pain, monitor what you eat. Try eliminating processed foods and lean more towards fresh whole foods like fruits, vegetables and healthy fats like fish and olive oil. For a full list of foods to fight inflammation, feel free to email me at pathwaysth@gmail.com and I will share the information with you.

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

 

“An apple a day keeps the doctor away” – it’s a saying we have all heard at some point in our lives.  Caroline Taggart, author of An Apple a Day: Old-Fashioned Proverbs and Why They Still Work, says this saying came from Wales in the 1860s. The original verbiage was, “Eat an apple on going to bed, and you’ll keep the doctor from earning his bread.”

 

So, does an apple a day really keep the doctor away? A JAMA Internal Medicine study sought to find out just that. The result? Evidence does not support that an apple a day keeps the doctor away. Data showed only 39% of apple eaters avoided physician visits versus 33% of non-apple eaters. But don’t let a lack of firm scientific evidence cause you to completely overlook the humble apple. Turns out this American favorite actually boasts many health benefits.

 

Apples contain a large number of phytochemicals including quercetin, which is a flavonoid. Flavonoids are a diverse group of plant chemicals found in almost all fruits and vegetables and are what give flowers and fruits their bright colors. Flavonoids provide many health benefits such as antioxidants, which help to protect against cancer, and other anti-inflammatory agents. Quercetin flavonoids are thought to protect against “bad,” LDL cholesterol and could help to lower blood pressure.

 

Additionally, results of a study published by the Journal of Food Science, suggest that fresh apples, bananas and oranges in our daily diet, along with other fruits, may protect neuron cells against oxidative stress-induced neurotoxicity and may play an important role in reducing the risk of neurodegenerative disorders such as Alzheimer’s disease.

 

When I conduct nutritional consultations, one of the topics I always discuss is gut health.  As it turns out, apples have a place in that discussion. Apples provide pectin, a soluble fiber that is also a prebiotic. A prebiotic is a non-digestible dietary nutrient, which beneficially influences intestinal bacteria by stimulating their growth. These “friendly” bacteria fight inflammation and prevent a host of digestive problems. In essence, apples provide your gut bacteria the food they need to do their job.

 

Within the last year, half a dozen studies have touted the benefits of apple peels.  One study in the journal Nutrition and Cancer found the peels of organic Gala apples, “showed a significant decrease in growth and survival of human prostate carcinoma and breast carcinoma.” The study concludes, “Apple peels may possess strong anti-proliferative effects against cancer cells, and [they] should not be discarded from the diet.”

 

Apple peels have the highest concentration of nutrients, so keep the peel on. But, when eating the peel, remember that organic is the best choice.  The Environmental Working Group has listed apples on its annual “Dirty Dozen” list for the last several years. Moreover, while it might be easier to “drink” your apples in the form of fruit juice, you may be better off sticking with the whole fruit. A study in the British Medical Journal found juice drinkers were at a higher risk of type 2 diabetes, while those who consumed three servings per week of whole apples, blueberries, grapes, raisins or pears reduced their type 2 diabetes risk by 7%.

 

 

Healthy to the core, but that’s where it stops. Why? Well, inside the core of an apple lies its reproductive component — the seed, or pip — which can release cyanide, a powerful poison, when it comes into contact with your digestive enzymes. Not to worry too much though. One or two of these seeds will not be harmful for an adult, but if a child swallows a large number of seeds you should seek medical attention immediately.

 

Pathways to Healing specializes in holistic chiropractic care. Dr. Alyssa Musgrove draws on a variety of techniques, including chiropractic, kinesiology, nutrition, food allergy testing and lifestyle counseling to assist clients in achieving optimal health and wellness in one setting. In addition, the practice is committed to being a valuable source of information so that people can learn how to live a healthy lifestyle and prevent future illness. Pathways to Healing is located at 1022 Founders Row, Lake Oconee Village, Greensboro. The office can be reached at 706-454-2040.

 

 

 

 

 

By: Dr. Alyssa Musgrove

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

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

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

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

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

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

Basic Fall Stovetop Simmer

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

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

Other variations:

Ginger Orange

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

Cinnamon Apple

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

Apple Cider Chai

• 2 cups water (or enough to cover the fruit and spices)
• 2 cups apple cider
• 2 apples cut into slices or 1 cup dried apple peel or 2 cups fresh peels and/or cores
• 3 cinnamon sticks
• 1 Tbs. whole cloves or ½ Tbs. ground cloves (cloves like this)
• 1 Tbs. ground cardamom (these cardamom pods are fantastic)
• 1 Tbs. ground ginger or fresh grated ginger
• ¼ cup brown sugar or raw cane sugar (here’s a favorite fair-trade, raw, organic sugar)

Winter Woods Simmering Pot

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

Ginger Citrus Simmering Pot

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

Citrus

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

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. Personal tolerance to caffeine is another factor to consider. 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.

“Bulletproof coffee” has recently been gaining in popularity. To make bulletproof coffee, take 1 to 2 tablespoons of grass-fed butter or ghee, 1 to 2 tablespoons of coconut oil and 1 to 2 cups of hot coffee and mix in a blender for 20-30 seconds until frothy. Bulletproof coffee can trigger weight loss by activating ketosis, a metabolic state generated by lack of carbs that stimulates the body to burn fat as a source of energy. This coffee mixture can also be a great way to get healthy fats first thing in the morning, suppress hunger or decrease cravings while providing energy without the sugar spike and crash.

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.

Nitro coffee is cold brewed coffee put into a keg and infused with nitrogen gas. It offers that frothy and bubbly taste straight from the tap and does not contain (or really need) milk or sugar. Nitro coffee is less acidic than traditional hot coffee and includes about 30 percent more caffeine. Nitro coffee is becoming widely available in bottles and cans, so you can enjoy this trendy coffee at home or in the office.

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.