Archives for health

Mason Jar Chicken Taco Salad

July 15, 2020 by Pathways in All Articles and Recipes, Diet, Health, Nutrition, Recipes, Weight Loss | Comments Off on Mason Jar Chicken Taco Salad

Chicken Taco Mason Jar Salads

Ingredients
For the dressing:
½ cup non-fat plain Greek yogurt can substitute with mayonnaise or sour cream
½ cup taco sauce can substitute with your favorite salsa, but it will create a thicker and chunkier dressing, so you may need to thin it with a little bit of water or milk
4 cups chopped romaine lettuce
12 ounces cooked diced Southwestern-seasoned chicken (I find this in the refrigerated section of my grocery store, but you can substitute with any cooked chicken that you season with a little bit of taco seasoning or southwest seasoning)
1 cup black beans from a 15-ounce can, drained and rinsed
1 cup corn can use fresh, frozen, or canned & drained
1 cup halved grape or cherry tomatoes
1 cup 4 ounces Sargento® Fine Cut Shredded 4 Cheese Mexican
4 16 ounce/pint-size wide-mouth jars
Instructions
Whisk together dressing ingredients in a small bowl until completely combined.
Place an equal amount of dressing at the bottom of each jar.
Divide remaining ingredients among the jars, layering in the following order: chicken, black beans, corn, cheese, tomatoes and lettuce. Twist on the top to seal your salads and refrigerate until ready to serve.
When you’re ready to eat, just dump the jar onto a large plate or bowl and enjoy!

Food Cravings

July 15, 2020 by Pathways in All Articles and Recipes, Diet, Health, Nutrition | Comments Off on Food Cravings

What do food cravings mean?
By: Dr. Alyssa Musgrove

All of us have experienced a craving for a specific food, whether it be for salty potato chips, creamy peanut butter or sweets like ice cream and chocolate. A craving is a signal from the body that something is needed. Cravings can be driven by physical, emotional or biochemical factors.   For example, pregnant women might experience strong cravings due to hormonal changes that disrupt and change their sense of taste and smell. When we’re feeling emotionally stressed, we might crave “comfort” foods.

When a craving hits, you’re faced with a few options: You can give in to it; you can find out what your body really needs; or you can find an alternative distraction like taking a walk, phoning a friend or jumping into your bath tub, hot tub or pool. Some cravings only last 3 to 5 minutes, so finding a distraction does not always have to be a long, drawn out affair.

Below are a few common cravings and some thoughts on what your body might really need instead.

Potato Chips
A potato chip craving could be an indication you’re low in sodium. Sodium, more commonly known as salt, is an essential electrolyte needed in large amounts — especially for normal nerve and muscle function.

We obtain sodium through food and drink, and we lose it when we sweat and urinate. When we sweat in the heat, we actually sweat minerals, not water. After excessive sweating, or long periods outside, the body needs more than just water to replenish what is lost. (Certain medications can also make the body excrete excess fluid.) Conversely, too much sodium can lead to heart issues like high blood pressure.

The recommended daily intake of sodium is around 2,300 milligrams. Instead of satisfying this need with processed food like potato chips, reach for healthy whole foods instead. Beets, spinach and chard are a great source of sodium and packed with disease fighting antioxidants. Raw cashews and walnuts can be a good replacement in moderation — keep the serving size to one ounce (about 18 cashews and 15 walnuts). Popcorn drizzled with a butter-flavored olive oil (sold locally at the Plantation Olive Oil Company) is another healthier option. My favorite salty, satisfying snack is ‘crunchy seasoned peas’ made by BHUJA, which can be found in the gluten free section at Publix (often hanging on an end display).

Ice Cream
If you find yourself craving the cool, sweet taste of ice cream, it could be an indication you are low on sleep. The amino acid tryptophan (also found in your Thanksgiving turkey) is found in high-fat dairy products. Tryptophan assists in the production of melatonin and serotonin to help you feel sleepy and relaxed. Instead of caving to a late-night bowl of ice cream, try getting to bed an hour earlier, incorporating an afternoon power nap, or enjoying some quiet time for 20-30 minutes. Naps help improve immune function, boost your mood and increase alertness. Adults should limit a nap to 30 minutes or less. If you are sleep deprived, a 90 minute to 2-hour snooze can be beneficial. Instead of ice cream, try snacking on frozen blueberries for a sweet, refreshing snack.

Peanut Butter
A peanut butter craving could be an indication you are low in healthy fats, which are essential for survival. Contrary to popular belief, eating fat does not make you fat. Healthy fats, such as omega-3s, help protect the nervous system and brain. Omega-3 fats can be found in oily fish like sockeye salmon. Calories from fat are more nutrient dense than calories from carbohydrates and protein, and can help you feel fuller faster. Try reaching for an avocado sprinkled with lemon pepper.

Chocolate
Some people get hooked on the boost that chocolate can give, which then leads to compulsive habits. However, a chocolate craving can also indicate a magnesium deficiency. Magnesium is required for over 300 enzyme reactions in the body. Common symptoms of a magnesium deficiency include irritability, anxiety, extreme fatigue combined with insomnia, lack of concentration and muscle spasms. Before grabbing that candy bar, reach for magnesium-rich foods such as almonds. If nothing but chocolate will do, opt for quality dark chocolate, preferably organic and above 70% cocoa. A magnesium supplement may also help.

Baked Goods and Pastries
If you are feeling anxious or stressed, baked goods and pastries can provide a temporary calming feeling. That’s because the sugar triggers a quick dopamine rush, also known as the “feel good” hormone. But that sugar rush soon turns into a blood sugar crash, which fuels inflammation and will leave you feeling sluggish. The naturally occurring sugars in fruits such as peaches, berries and apples are a healthier choice. You could also try a small amount of dried fruit, such as prunes or raisins.

Soda
Sparkling water, with a squeeze of lime or slice of orange, delivers the carbonation found in soda, minus all the excess sugar.

The next time a craving hits, dig deeper to uncover the real reason behind it. If anything, try making a lateral move and reaching for a healthier choice.

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.

Cooling Down with Cucumbers

June 16, 2020 by Pathways in Cleanse, Detox, Diet, Health, Nutrition, Recipes, Weight Loss | Comments Off on Cooling Down with Cucumbers

By: Dr. Alyssa Musgrove

 

When those summer temperatures begin to rise, it’s normal to reach for tasty options to help cool us down. But before you reach for the ice cream and lemonade, take a moment to think outside the box. Cucumbers are a naturally cooling food that offer many nutritional benefits. Low in calories and containing a good amount of fiber and water, cucumbers are an ideal summer treat that can refresh the body, while also helping promote hydration and weight loss.

 

Often thought of as a vegetable, the cucumber is actually a mild-tasting fruit. Cucumbers are members of the Cucurbitaceae family, which also includes melon and squash. Cucumbers come in a variety of colors and sizes. Most commonly, they are sliced and eaten fresh or brined and made into pickles.

 

Composed of about 96% water, cucumbers can also help you meet your daily fluid and hydration needs. They also contain magnesium and other electrolytes that aid in hydrating the digestive system and keeping the bowels relaxed and regular. One cup of cucumbers is only 15 calories and provides about 20% of your daily need of vitamin K. Vitamin K, in combination with other essential nutrients, can help improve calcium absorption and contribute to good bone health.

 

When shopping, look for dark green cucumbers that are firm and smooth without any soft, waterlogged spots or bruises. Plan on eating the whole cucumber, as the skin and seeds contain important health-boosting compounds. Organic and unwaxed cucumbers will pack the biggest nutritional punch, especially if you are consuming the skin. Cucumbers should be stored in the refrigerator until you are ready to use them (usually within 3-5 days of purchase).

 

Most recipes call for raw cucumbers. This is because, due to their high water content, cucumbers tend to be soggy when cooked. Here are a few ways you can incorporate cucumbers into your daily diet when the dog days of summer are in full force:

 

Create a refreshing summer drink: Thinly slice a cucumber and add it to your water for additional flavor and nutrients. Or try combining 4 ounces of coconut water with the juice of 4 celery stalks, 1 cucumber and 1 lime.

Whip up a salad: Try this quick and healthy cucumber salad with just 5 ingredients: Cut two large cucumbers into 1/8 inch-thick slices. Combine with one small white or red onion chopped, 1/4 cup apple cider vinegar, 1 tablespoon olive oil and 2 teaspoons of dill.

 

Use cucumbers as salad boats or a bread replacement: Cut the cucumber in half and remove seeds in order to have the most room to stuff with your favorite salad. (My local favorite is the chicken salad from Sweet Kneads.) You can also stuff the cucumber with tuna salad or make your own BLT salad.

 

Add to a fruit salad: While it may sound odd, this tasty salad combines multiple fruits that provide a good dose of hydration. In a large bowl combine: 1 container (16 oz.) fresh strawberries cut in half, 1 english cucumber cut in half lengthwise and then into ¼ inch slices, 1 cup cubed honeydew melon. Chill until ready to serve. Just before serving, whisk together: 3 tablespoons honey, 2 tablespoons lime juice and 1 teaspoon grated lime zest and drizzle over the cut fruit, tossing gently to coat.

 

Finally, try this recipe at your next summer potluck. It is light, refreshing and has great flavor.

 

Cucumber and Chickpea Salad

3 cans (15 oz. each) chickpeas or garbanzo beans rinsed and drained
4 large cucumbers, seeded and cut into 1/2 inch pieces

2 packages (3.5 ounces each) feta cheese
1 cup finely chopped red onion
½ cup ranch salad dressing
2 tablespoons snipped fresh dill
¾ teaspoon salt
¼ teaspoon pepper

Combine cucumber, onion, feta, chickpeas. In a separate bowl mix ranch dressing, dill, salt and pepper, pour that over the salad ingredients, toss continuously to coat. Refrigerate covered for 1 hour before serving.

 

Benefit Of Nuts

April 12, 2019 by Pathways in All Articles and Recipes, Health, Nutrition, Weight Loss | Comments Off on Benefit Of Nuts

By: Dr. Alyssa Musgrove

If you’re looking for a quick, convenient, nutrient-dense snack option, you really can’t do better than a small handful of raw nuts or seeds. There are a host of health benefits associated with eating raw nuts, which some experts even refer to as a “superfood.”

The Mayo Clinic notes that eating nuts can lower your LDL, or bad cholesterol, while improving the health of your artery linings.  In addition, nuts and seeds are an excellent source of protein, antioxidants, fiber, amino acids, minerals and omega oils. These nutrients boost heart, brain and digestive health, while fighting free radicals. The high fat and protein content of nuts also helps with satiety and controls hunger by stabilizing blood sugar.

Almonds are the most nutrient-dense nut. The almond skin is rich in antioxidants including phenols, flavonoids and phenolic acids. A study in the Journal of Agricultural and Food Chemistry revealed that one serving of almonds contains a similar amount of polyphenols as a cup of steamed broccoli or green tea! Almonds also have one of the highest protein contents of nuts, nearly one gram of protein per almond.

Brazil nuts contain a high amount of the trace mineral selenium, which is a powerful antioxidant and aids in boosting the immune system. It is believed that selenium can benefit heart health by its ability to fight inflammation and increase blood flow.

Cashews contain a large amount of oleic acid, a heart-healthy fat. They are also a great source of biotin, copper, iron, magnesium, and zinc.

Hazelnuts are rich in many antioxidants, as well as vitamin E, arginine and B vitamins.

Macadamia nuts have the highest protein concentration in one serving. They are also a great source of fiber, magnesium and potassium.

Pecans contain over 19 vitamins and minerals! They are second highest in protein content and include calcium, copper, folic acid, manganese, magnesium, phosphorus, potassium, zinc and include B vitamins, as well as A and E.

Pine nuts may help with weight loss because they contain pinolenic acid, which triggers the release of an appetite-suppressing hormone. Pine nuts are most often used in recipes to make pesto.

Walnuts have recently been hailed a “superfood,” due to high levels of omega-3 fatty acids, linoleic acid, vitamin E, and vitamin B6.  Pumpkin seeds are a nutritional powerhouse with a wide variety of nutrients ranging from copper and zinc to magnesium and manganese, and are also high in protein. The high zinc content in pumpkin seeds can boost prostate health.

(It’s important to point out that, although commonly viewed as a nut, peanuts are actually legumes and grow underground. For a variety of reasons, I do not recommend my patients eat peanuts.)

While nuts and seeds are very healthy, they are high in fat and protein. It is very easy to overindulge in nuts, eating too many servings (and thus consuming too many calories) in one sitting. One serving is considered one ounce. The following list details how many nuts are in a single serving. Eating a variety of nuts is your best bet, and moderation is crucial.

Almonds (20-24 nuts): 160 calories, 14g fat, 6g protein

Brazil Nuts (6-8 nuts): 190 calories, 19g fat, 4g protein

Cashews (16-18 nuts): 160 calories, 14g fat, 4g protein

Hazelnuts (18-20 nuts): 180 calories, 17g fat, 4g protein

Macadamia (10-12 nuts): 200 calories, 22g fat, 2g protein

Pecans (18-20 halves): 200 calories, 20g fat, 3g protein

Pine Nuts (150-155 nuts): 160 calories, 14g fat, 7g protein

Walnuts (14 halves): 190 calories, 18g fat, 4g protein

Pumpkin seeds (140 hulled) calories 153, 13g fat, 7g protein

When purchasing nuts, look for raw options. Roasted nuts are often processed in hydrogenated oils (a harmful fat source), which destroys the nutritional benefit nuts have in their raw form.  Additionally, roasted nuts are frequently coated in sugar or other unhealthy ingredients.  If you prefer roasted nuts and seeds, roast them yourself so that you can control the roasting temperature to keep the nuts as nutrient-dense as possible. Raw pumpkin seeds, for instance, can be roasted on a low-heat setting in the oven (no more than 170 degrees Fahrenheit for about 15 to 20 minutes), and sprinkled with Himalayan or other natural salts.

Nuts are a simple addition to your daily diet. Add pumpkin seeds to healthy sautéed vegetables. Sprinkle nuts on top of a mixed green salad for enhanced crunch. Add chopped nuts to hot oatmeal to increase the protein and fiber content. Eat nuts with your fruit and yogurt, or add to your granola. You can also create a simple pre- or post-workout snack by mixing nuts with dates and dried fruit for a healthy homemade 3-ingredient energy bar.  Or, throw together this simple trail mix for an easy snack on the go:

Superfood Trail Mix

Recipe courtesy of thehealthyfamilyandhome.com

  • 1 cup organic almonds
  • 1 cup organic cashews
  • 1/2 cup organic goji berries
  • 1/2 cup organic dried mulberries
  • 1/2 cup organic dried blueberries
  • 1/2 cup organic sunflower seeds
  • 1/2 cup organic cacao nibs
  • 1/2 cup organic coconut flakes

Combine all ingredients in a medium size bowl and toss well. Store in an air-tight container until ready to eat.

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.

Why Is Shoulder Pain So Common?

March 15, 2019 by Pathways in All Articles and Recipes, Fitness, Golf, Health, Musculoskeletal System | Comments Off on Why Is Shoulder Pain So Common?

By: Dr. Alyssa Musgrove – Pathways to Healing

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

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

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

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

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

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

  1. When working with your arms overhead, take small breaks to let the shoulder recover.
  2. Do not reach in the back seat and lift a heavy purse, bag or briefcase at an awkward angle in order to get it to the front seat.
  3. If you are facing a challenging task, request a helping hand. Do not feel insecure about asking for help.  It is better to be safe than sorry!
  4. Follow an exercise program that maintains strength in your shoulders and contains opposition exercises to keep the shoulder muscles balanced. For example, if you are going to do push-ups, make sure you also do pull-ups. In this way, both sides of the body are strengthened for optimal balance and pain-free function.

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

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

Pendulum exercise
Bend at your waist with one hand hanging down and your other arm supporting your upper body on a table or chair. Relax your hanging arm completely and swing it gently and slowly in a figure 8 direction in both clockwise and counterclockwise. You can grasp a light weight, such as a soup can, while smoothly swinging the arm. Circle 10-15 times each direction, do 1-2 sets per day.

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

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

Towel stretch
Take a small towel that is about 3 feet long and hold each side with your hand. Bring the towel behind your back and grab the opposite end with the other hand. Pull the top arm upward while also pulling the other lower arm downward to stretch your shoulders. You can also hold the towel on both ends while pulling with both arms to keep the towel tight and raise your arms in front of you and above your head, keeping elbows straight at all times.

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.

Are You At Risk For Osteoporosis?

March 2, 2019 by Pathways in Aging, All Articles and Recipes, Degenerative Disease, Health, Nutrition | Comments Off on Are You At Risk For Osteoporosis?

By: Dr. Alyssa Musgrove – Pathways to Healing

As many as 54 million Americans have low bone density, and many of them don’t even know it. Ten million Americans have such low bone density they actually have osteoporosis.

Osteoporosis is a bone disease that occurs when the body loses too much bone, makes too little bone, or both. Advanced osteoporosis usually presents with symptoms such as bone pain, backache, curvature of the upper spine presenting as a hump, and loss of height from vertebral compression fractures. 

However, osteopenia (characterized by low bone mineral density that is not extreme enough to be called osteoporosis) and early-to-middle stages of osteoporosis are silent diseases that have no symptoms. A diagnosis of osteopenia or osteoporosis is often found accidentally, such as when a bone is being x-rayed to determine the existence of a fracture. Typically, when low bone mass shows up on an x-ray, as much as one-third of the person’s bone mass has already been lost.

You could be at risk for low bone density and osteoporosis if you:

  • Are a woman – especially if you’ve had a hysterectomy or are postmenopausal
  • Are over 50 years old
  • Have an inactive lifestyle
  • Have amenorrhea because of extreme exercise
  • Have a history of an eating disorder or under-eating for many years
  • Are a heavy user of alcohol, tobacco, caffeine, sugar or carbonated beverages
  • Have a chronic health disorder such as diabetes, malabsorption condition, celiac disease, or hyperthyroidism
  • Are small-boned and consistently below normal weight for someone your size
  • Are, or have a history of, taking certain prescription medications long-term, such as steroids (cortisone and prednisone), certain birth controls and anticonvulsants
  • Have a history of cancer treatments, including chemotherapy or radiation
  • Are deficient in certain key nutrients, including vitamin D, vitamin K, calcium and magnesium
  • Have a low level of testosterone – even if you are a woman
  • Have a family history of osteoporosis, fractures or bone disorders

The only way to truly detect the bone loss associated with osteopenia is with a bone scan – most commonly a low-radiation DEXA scan (Dual-Energy X-ray Absorptiometry) of the hip and spine. A bone scan can detect even small changes in a person’s bone density.

Our bodies are constantly making new bone, however, as we age, we tend to start losing more bone than we create. The good news is, it’s never too late to focus on bone health. Here are a few simple ways you can help increase your bone density naturally:

Exercise – Exercise, especially “weight-bearing” types, is needed to keep muscles strong, sustain skeletal strength and help maintain bone density. Weight-bearing exercises include any type of exercise that forces you to work against gravity.  Weight-bearing exercises require your bones and muscles to support your body weight, while also enhancing coordination and balance. (Coordination and balance are important for preventing the slips, falls and accidents that wind up causing a serious fracture or injury.) Examples of weight-bearing activities include walking, dancing, yoga, skiing, tennis, body weight exercises using resistance bands/cables, or even lifting soup cans. Aim to do weight-bearing exercises at least 3 to 4 times per week for 30-60 minutes in duration.

Eat a Bone-Healthy Diet – Focus on eating bone-healthy foods that are high in vitamin D, vitamin K, calcium and magnesium. Incorporate a variety of green leafy vegetables like kale, bok choy, broccoli, and cabbage. (Spinach should be avoided as a source of calcium, because it is high in oxalates that bind calcium.) Fish, such as sardines with small, edible bones, are an excellent source of calcium and oily fish, especially wild-caught salmon, are a good source of vitamin D. Other great sources of magnesium and calcium include: almonds, sesame seeds/sesame butter, beans and legumes, avocadoes, and dark chocolate.

Keep in mind that while eating foods high in vitamin D, vitamin K, calcium and magnesium is encouraged, it can be difficult to get the ideal amounts from your diet alone. This is primarily because the amounts of these nutrients in foods can vary widely. For example, a study of the vitamin D content of salmon found an average of only 240 IU of Vitamin D3 in farmed salmon compared to an average of 988 IU vitamin D3 in 3.5 ounces of wild-caught salmon. 

Optimize Vitamin D Levels – Vitamin D helps the body improve calcium absorption. Spending most of your time indoors and avoiding the sun may mean that your body isn’t making the vitamin D it needs to help maintain bone mass.

It is best to obtain Vitamin D naturally by exposing your bare skin to sunlight for about 15-20 minutes every day.

If you are at high risk for osteopenia or osteoporosis, talk to your doctor about having a bone density test (DEXA) and check your vitamin D levels. No matter the current state of your bone health, incorporating these simple tips today can help you prevent fractures or complications in the future.

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.

Do You Have a Tech Headache?

February 13, 2019 by Pathways in All Articles and Recipes, Health, Musculoskeletal System, Posture | Comments Off on Do You Have a Tech Headache?

By: Dr. Alyssa Musgrove

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

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

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

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

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

Limit the time

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

Raise the device

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

Stretch

Chin tucks are a great exercise to stretch the neck. Move your chin backward towards your chest without moving it up or down and hold for five seconds as you feel a comfortable stretch at the base of your skull. You can also tilt the head to one side, bringing the ear close to the shoulder. You may use your hand to pull your head further into the stretch (best done while exhaling your breath), holding the stretch up to 20 seconds. You can also do the same thing while rotating your head from side to side to reach different muscles, repeating 3-5 times on each side.

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

Rest the head

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

Be aware of pain

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

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

Pathways to Healing specializes in holistic chiropractic care. Dr. Alyssa Musgrove draws on a variety of techniques, including chiropractic, kinesiology, nutrition, food allergy testing and lifestyle counseling to assist clients in achieving optimal health and wellness in one setting. Pathways to Healing is located at 1022 Founders Row, Lake Oconee Village, Greensboro. The office can be reached at 706-454-2040.

 

Principles Of Intuitive Eating (Part 2)

January 29, 2019 by Pathways in All Articles and Recipes, Fitness, Health, Nutrition | Comments Off on Principles Of Intuitive Eating (Part 2)

By Dr. Alyssa Musgrove

Last week, we discussed five strategies you can use to begin eating intuitively, as opposed to relying on the typical “diet” approach to weight management.

Intuitive eating doesn’t rely on a diet or meal plan, counting calories or excessive willpower.  Rather, intuitive eating is about learning to trust your body again. It’s about learning to read internal cues, like hunger, fullness and satisfaction, and moving away from external cues like food rules and restrictions.  People who eat intuitively, trust their bodies to tell them when, what and how much to eat.  And they give themselves permission to eat what they want without feeling guilty.

This week, I’m sharing five more ways you can begin to incorporate intuitive eating principles, from Sun Basket’s staff dietitian, Lindsey Kane. By beginning to implement these strategies on a regular basis, you’ll develop healthy habits and be able to get off the diet-go-round for good. 

Discover the satisfaction factor.
Intuitive eating encourages you to identify foods that truly make you feel good—not just during a meal, but afterward, too. By doing this, you’ll find yourself gravitating towards and returning to foods that make you feel your best. In addition to eating foods that make you feel good, try engaging all your senses. Slow down, appreciate the way the food looks, respect how it arrived at your plate, breathe in all of the aromas, and eat in an environment that feels good and with people who light you up. 

Honor your feelings without using food.
Food can be comforting, but that pleasure only lasts as long as the meal. Afterward, whatever was eating you is still there, buried under food, perhaps now served with a side of guilt and shame. Intuitive eating encourages you to identify whether you’re feeling anxious, bored, lonely, sad, or angry and then seek a true solution. Go for a walk, call a friend, practice yoga or meditation, get a massage, read a book, or write in a journal. You’ll know you’re responding appropriately when the response makes you feel better, not worse. 

Respect your body.
Our differences are our superpowers, yet we live in a world that idealizes a cookie-cutter body type. The idea that we can radically transform our bodies is unfair and unrealistic. Intuitive eating challenges you to embrace your genetic blueprint, set realistic expectations, and celebrate your uniqueness. Anytime you catch yourself comparing your body to someone else’s, respond as you would if a friend said something similar about themselves. 

Exercise and feel the difference.
People who practice intuitive eating enjoy exercise because it gives them energy, improves their mood, promotes self-efficacy, and makes them feel strong, flexible, and agile. For intuitive eaters, working out isn’t about which activity will burn the most calories, but rather about which activity is the most fun and energizing. Exercise you enjoy is exercise that you’re likely to repeat, creating the momentum that drives sustainable, long-term happiness.

Honor your health.
Acknowledging how your health impacts the richness of your life erases superficial reasons for health goals and grounds your motives in what truly matters: your personal values. Getting perspective on why health is important helps you understand that no single meal or bite can make or break your self-worth. Align your health with your ambitions and you’ll be more motivated to cultivate habits that support your life goals. Ask yourself if your goals are realistic, are you accepting of your natural body or constantly fighting your genetics and beating yourself up? Respect your body and start feeling better about who you are so you can take better care of yourself long-term.

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.

Bee Pollen

January 7, 2019 by Pathways in All Articles and Recipes, Allergy, Immunity, Nutrition | Comments Off on Bee Pollen

By: Dr. Alyssa Musgrove

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

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

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

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

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

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

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

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

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

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

Pathways to Healing specializes in holistic chiropractic care. Dr. Alyssa Musgrove draws on a variety of techniques, including chiropractic, kinesiology, nutrition, food allergy testing and lifestyle counseling to assist clients in achieving optimal health and wellness in one setting. 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.

Apples

November 25, 2018 by Pathways in All Articles and Recipes, Nutrition | Comments Off on Apples

By Dr. Alyssa Musgrove

Red_Apples“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.”

Red AppleApple 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 to an adult, but if a child swallows a large number of seeds you should seek medical attention immediately.

Dr. Alyssa Musgrove

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.

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