Eating on the go
By: Dr. Alyssa Musgrove

 

When it comes to traveling, planning ahead is always key to a successful excursion. This is especially true when it comes to eating. Whether you’re traveling by car, boat or plane, a little forethought and preparation can help ensure you have what you need to remain comfortably fed without resorting to junk food.

Raw vegetables make a great travel snack, providing both nutrition and convenience. Vegetables such as celery sticks, baby carrots, sugar snap peas and cut up cucumber with a pinch of salt are all highly portable. There are also many simple recipes for salads in a jar. Simply prepare your jar salad in advance and pack a fork for a healthy and easy meal on the go.

Other simple snacks include crackers paired with meat sticks and pre-cubed cheese. Nuts are another high-protein option. You can make your own trail mix by mixing raw nuts and seeds in a sandwich bag or small reusable container. Fresh fruit, such as apples, grapes or oranges, is a great portable source of fiber. Small packets of nut butters are great with crackers or can pair nicely with a banana.

A simple travel smoothie recipe is another great tool to have in your arsenal. Whether you have an early morning flight or a red eye, it pays to always head to the airport prepared. Pack a shaker bottle and a serving of protein powder in a sandwich bag or just dry in the bottom of the bottle. Once at the airport, order cold or steamed milk from a coffee shop and blend it with the protein powder for a high protein latte. This is a foolproof way to balance your blood sugar, curb your appetite and keep you satiated, which makes you much less likely to reach for junk food later.

If you’re headed out and want to pack your lunch, look no further than these healthy roll up recipes:

Pickle Roll Ups

Pickle roll ups are a tasty snack that only take 10 minutes to prepare and yields up to 30 servings! Gather an 8-ounce package of cream cheese (brought to room temperature), 16 ounces of whole dill pickles and ½ pound thinly sliced deli ham. Grab a slice of ham, slather with cream cheese and place a pickle in the middle of the ham slice. Roll the pickle in the ham, and then slice evenly into bite-sized pieces. For variety, try using corned beef instead of ham or whipped cream cheese instead of a block. Some people like adding a couple tablespoons of dry ranch dressing mix to the cream cheese for added flavor.

Turkey Caprese Roll Ups

Turkey caprese roll ups are a low carb, high-protein snack option, with no bread or tortilla needed. These can be made in advance and are a great snack to store in the cooler. Gather thinly sliced deli turkey breast, pesto, fresh tomato slices and fresh mozzarella. Spread the pesto on the top of the turkey slices, layer with tomato and mozzarella. Roll up the turkey, slice and enjoy.

Turkey Club Roll Ups

These turkey club roll ups take just five minutes to prepare and have such a punch of flavor, you won’t even miss the bread! You’ll need romaine lettuce leaves, lunch meat of your choice, cooked bacon, avocado, and your favorite sandwich spread. Begin by laying parchment paper on a cutting board or large plate. Remove the stems from your romaine lettuce and lay the lettuce on top of the parchment paper, overlapping pieces until you form a 10” by 8” rectangle of lettuce. Drizzle your sandwich spread of choice (anything from mustard to ranch to mayonnaise or jalapenos). Next, layer your lunch meat, followed by the tomatoes, bacon, and avocado. Use the parchment paper to help roll the sandwich into a tight tube by folding in the ends as you roll. Slice the sandwich in half and fold down the parchment paper as you eat, with no mess!

With a little planning, it’s easy to healthy and well fed while traveling. on that next flight, road trip or day on the lake.

All and all you will want to pack snacks that do not require refrigeration and remain fresh at room temperature unless you have access to a cooler.

Building a better breakfast
By Dr. Alyssa Musgrove

No doubt you’ve heard the saying before: Breakfast is the most important meal of the day.  And while we might know that to be the truth, busy mornings can often sabotage our best efforts.

Numerous studies have shown that breakfast eaters experience improved mental focus, higher energy and fewer cravings than those who skip a morning meal.  For children, breakfast offers the best start to the school day, resulting in better attention, concentration, memory retention, speech fluency and class participation.

But not all breakfasts are created equally.  Most American breakfasts contain sugar and simple carbohydrates that offer a quick boost, but then cause blood sugar to drop.  The result can be cravings and mood swings.  Take a look at these common, sugar-heavy choices:

• Flavored “Instant Oatmeal” packets – 15 grams of sugar
• Yoplait Original Yogurt- 27 grams of sugar
• Granola- up to 24 grams of sugar per serving
• Starbucks Caffe Latte Grande (16 oz)- 17 grams of sugar

A healthy breakfast should contain the “Big 3” – protein, live foods and some form of omega-3 fats.  The protein creates a gradual blood sugar increase throughout the day, which eliminates crashes, while healthy fats help increase satiety.

Here are two great recipes that are ideal for busy mornings:

 

Breakfast Egg Muffins

(Recipe courtesy of Paleo Comfort Foods)

 

These muffins freeze well, making them a great grab and go option.  For an added protein boost, sauté some of your favorite sausage, ground turkey or ground beef and mix into the egg mixture – about ½ to ¾ of a pound is sufficient.

 

1 Tbsp. olive oil

1 large sweet onion, finely chopped

1 green bell pepper, finely chopped

1 red bell pepper, chopped

1 jalapeno pepper, finely chopped (optional)

12 large eggs, whisked

½ tsp black pepper

¼ tsp salt (optional)

 

Preheat oven to 350 degrees F.  Sauté onions in olive oil over medium-high heat for 2-3 minutes.  Add peppers and continue cooking for another 2-3 minutes.  While peppers are cooking, whisk eggs in a large bowl.  Once onions/peppers are cooked, remove from heat and let cool for a few minutes.  Dump in egg mixture and stir well, sprinkling in the salt and pepper.  Coat a large muffin pan with olive oil spray or coconut oil.  Using a 1/4 –cup measuring cup, fill each muffin cup.  Place in oven for 10-15 minutes.  Remove them once the tops get high, fluffy and golden brown.  Pop them out with a butter knife or spatula.

 

Sausage and Sweet Potato Hash

This simple recipe comes together in a matter of minutes and will keep you full until lunchtime.

 

3 small yams (or 2 large yams)

1 lb. ground pork sausage

3 Tbsp. coconut oil

2 tsp. cinnamon

 

Grate yams with a cheese grater or in a food processor with a grate blade. In a large skillet, brown the sausage. Add the coconut oil and yams. Continue cooking for another 7 to 10 minutes or until the yams are soft. Add cinnamon, mix and serve.

 

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

 

Patients often ask me which oils are the healthiest to use when cooking. This can be a confusing subject since there are so many different options, and marketing companies are focused on getting people to buy their “healthy” oil.  Take canola oil, which is often marketed as a healthy choice, low in saturated fat and boasting healthy omega-3 fatty acids. However, have you ever wondered where canola oil comes from? What is a “canola?” Well, there is no canola plant. Canola oil comes from rapeseed. The oil from the rapeseed plant is not a food, but an industrial oil used in lubricants, biofuels, soaps, inks, lipstick and candles. Canola actually stands for “Canadian oil low acid.” It is a genetically modified version of rapeseed oil that is low in cost because it is subsidized by the Canadian government.  The low cost of canola oil is why it is used in most packaged and processed foods.

 

The following article by Tatum Young, entitled “The Ultimate Guide to Cooking Healthy with Oils and Fats,” provides some excellent guidelines on this issue, so I am reprinting it below:

 

When it comes to selecting oils and fats for cooking, there are plenty of options to choose from. And while the flavor an oil imparts on a dish plays an important role in what you opt for, your choice should be based on a lot more than that.

 

First, you need to consider what oils stand up to high heat. When cooking at high temperatures, you want to use oils that are stable and don’t oxidize or go rancid easily. Oils that oxidize (react with oxygen to form free radicals and harmful compounds) you certainly don’t want to be consuming.  These compounds cause the body to break down faster, making the body more susceptible to inflammation, degenerative diseases and accelerated aging.

So what are the safest, healthiest oils and fats you can use while cooking?

 

1. Coconut Oil. Coconut oil is your best choice when it comes to high-heat cooking — and given its numerous benefits, it’s an oil you’ll want to use time and time again. It can be used for sautéing, roasting, frying, baking and grilling. It is also rich in healthy saturated fats, fat-soluble vitamins, antioxidants and valuable compounds for weight loss. The antioxidants found in coconut oil make it an effective anti-inflammatory food and help reduce arthritis. At room temperature, the oil is semi-solid, meaning that it can last for months and years, without going rancid. When choosing a coconut oil, I recommend extra virgin varieties, as refined or processed coconut oils can eliminate many of the health benefits.
2. Palm Oil. Derived from the fruit of oil palms, consists mostly of saturated fats, with small amounts of polyunsaturated fats, making it a good choice for cooking. It is pretty nutritious and especially rich in Vitamin E. The primary concern to consider when using palm oil, however, is that growing these trees mean less environment available for orangutans, which are an endangered species.
3. Butter. We’re all familiar with “butter-like” substances; margarine, I Can’t Believe It’s Not Butter and all those other “vegetable oil spreads” found in stores. But real butter, preferably raw or from grass-fed, organic sources (Kerrygold is an easily accessible grass-fed brand) is what you should reach for. It may have been demonized in the past, due to its saturated content, but real butter (not processed margarine) is actually quite nutritious. It is a good source of vitamins A, E and K. It is also rich in Conjugated Linoleic Acid (CLA), which has been shown to lower body fat percentage, and Butyrate, which has been shown to fight inflammation and improve gut health. Butter does tend to burn when cooked at high heat. So, if opting for butter, be sure to keep the fire down and watch for smoke. Alternatively, you can use ghee (purified butter) – you’ll get the same (or at least, extremely similar) flavor, without the burn.
4. Avocado Oil. When cooking at very high temperatures, avocado oil is a very stable oil to use. It can be used in searing, roasting, and frying, and can stand up to temperatures as high as 520°F. Avocado oil contains a high concentration of monounsaturated fats (good and healthy fats – a necessary requirement in a healthy diet), potassium and vitamins A, E, and D. If you’re new to avocado oil and are a little unsure about its taste, use it to sauté vegetables first.
5. Animal Fats. Animal fat has been shunned in the past due to its saturated fat content and high serum cholesterol levels. However, fear of saturated fat is beginning to diminish as more studies are showing such foods are not the culprit for heart disease or obesity. So long as they are consumed wisely and moderately, animal fats like lard or tallow are great for high-heat cooking, and are not considered to be an unhealthy option if sourced from animals consuming a natural diet (grass-fed), living in a natural environment.
6. Olive Oil. Olive oil has numerous health benefits and is an exceptionally heart-healthy oil. It has been shown to raise HDL (good) cholesterol and lower the amount of oxidized LDL cholesterol. Most sources, however, indicate that olive oil can stand up to heats of 320°F – and should preferably be used cold, as a dressing. Though there are some olive oils on the market (virgin and refined) that are more suitable for high-heat cooking (they can stand up to temperatures as high as 400°F), these oils are inferior in nutritive properties. So, if opting for a low-quality olive oil, make sure it is either expeller or cold-pressed.
7. Seed Oils. Seed oils are often refined with chemicals, bleaches, and deodorizers. These oils are generally used in high-heat commercial cooking due to their ability to withstand high temperatures and their cheap prices. Because oils like soybean, canola, corn, safflower, grapeseed and vegetable oils are extracted from tiny seeds, they are often refined, using many chemical extractions.

 

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. The office can be reached at 706-454-2040.

 

 

By: Dr. Alyssa Musgrove

Did you know magnesium is the second most abundant element in human cells? Magnesium impacts at least 300 enzymes and plays an important role in many bodily functions like muscle control, electrical impulses, energy production and the elimination of harmful toxins. While magnesium is not easily absorbed through the digestive tract, it is readily absorbed through the skin. That makes Epsom salt an ideal way to enjoy the associated health benefits of both magnesium and sulfates.

Epsom salt is not actually salt, but a mineral compound that can be broken down into magnesium, sulfur and oxygen. This compound was discovered in the early 17^th century in a small town south of London named Epsom. The salt was acquired by boiling down spring water. While Epsom salt looks similar to table salt (small, colorless crystals), it is not drying to the skin.  In fact, Epsom salt leaves skin feeling soft and silky. Epsom salt has been used diversely for many years. Here are just a few ways you can benefit from the use of Epsom salt:

Relaxation

Excess adrenaline, due to stress, is believed to drain magnesium from the body. Magnesium is necessary for the body to bind adequate amounts of serotonin (mood elevating chemical) in the brain, which creates a feeling of well-being and relaxation. When Epsom salts are added to a warm bath, the magnesium in the salts will soak through your skin to relax your muscles and your mind. Add 1-2 cups of Epsom salt to hot water and soak for at least 20 minutes. Lavender or eucalyptus oil can also be added to the salts before adding them to the water to increase the calming benefits.

If getting into a bath is not possible, soaking your feet in a basin of warm water and Epsom salts for 15 to 20 minutes can create a similar relaxing effect. The combination of a warm foot bath paired with deep breathing and a calming environment has immediate benefits to the body. Research has proven this technique to be extremely effective for lowering blood pressure temporarily by 8-10 points after the soak.

Muscle Tension

Muscle tension is a major cause of poor sleep. An Epsom salt bath before bed can help improve blood flow to your muscles, relax muscle tension and allow you to fall asleep with ease.

Athletes and those suffering from arthritis can also benefit from improved blood flow and circulation, which aides in muscle relaxation. Epsom salt baths are commonly suggested to ease aches and pains located in muscles and stiff joints. This includes discomfort caused by muscles in high demand and promotes a faster recovery from muscle strains or tightness.

For tension headache or neck pain relief, fill a cheesecloth or washcloth with Epsom salt and dip it in hot water for 20 seconds. Let it drip and cool off slightly before using it as a compress on the back of your neck. After the compress cools, place it back in the hot water and keep doing this for 7-10 minutes. Within ten minutes there should be a visible decrease in the amount of tension and pain.

Colds and Flu

For people fighting a cold or the flu, a warm bath tub soak with Epsom salts can shorten the duration of the ailment. The bath will increase the body’s temperature, causing you to sweat and aide in detoxification. The sulfates in Epsom salt assist the body in flushing out toxins.

Itchy Scalp

The magnesium in Epsom salt reduces itching, while the sulfur is a natural anti-bacterial agent. To relieve itchy/oily scalp, take half a handful of Epsom salts and scrub your scalp in the shower for 10 minutes, before washing it off and shampooing.

Constipation

Epsom salt is an FDA-approved laxative and commonly used to naturally relieve constipation. While you should not consume Epsom salt on a regular basis, you can use it as a temporary laxative by adding one teaspoon of Epsom salt to eight ounces of water. Stir the mixture and drink it all right away. Make sure to drink plenty of liquids while consuming Epsom salts to prevent dehydration.

Epsom salt is very affordable and can be found at any grocery store or supermarket (usually in the pharmacy section or beauty aisle). Epsom salt should be stored at room temperature, and away from moisture and heat to prevent it from becoming compacted.

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

 

As air travel is slowly beginning to resume after the darkest days of the pandemic, many may be wondering how best to support their body and health during an upcoming trip. Studies have found that one in every five people may experience a cold or illness following air travel. Add to that the other unpleasant “side effects” of travel, including stiff and painful joints, dehydration, swollen feet, sluggishness and high amounts of stress, and it becomes easy to see why many of us feel less than 100% after a trip.

 

There are many factors working against our immune system when we travel. To start, airplanes are a small enclosed space where people of all ages, from all over the world, stay for a long period of time. The University of Alabama conducted a study that found germs can stay up to seven days on a plane. The areas where the most germs can be found inflight are armrests, seat belts and buckles, seat pockets, tray tables and the touchscreen entertainment.

 

Lower oxygen levels at altitude (even in pressurized cabins) and low humidity in the cabin also play a factor. Decreased humidity can cause the mucous membranes in our nose and throat to dry out. The mucous membranes in our body are designed to protect us from most germs, bacteria and diseases we come in contact with everyday. Dehydration is also common during flights, resulting in dry itchy skin, red eyes and a parched mouth.

 

Is it possible to combat some of these issues?  The answer is, yes. Here are a few things you can do to help prevent illness and improve your holiday travel experience:

 

Rest Up. Be sure to get plenty of rest before your flight — a solid 7-9 hours is ideal. Rest is one of the best things we can do to ensure the immune system is performing at an optimal level.

 

Eat Well. What you eat has a huge impact on the strength of your immune system. While it can be difficult to make healthy food choices while traveling, do your best to focus on fruits and vegetables to nourish and strengthen the body. Options are improving at airport grab-and-go stores, so reach for snacks like crunchy snap peas or easy-to-peel bananas and oranges. Fresh fruit and cheese or vegetables and hummus are great inflight options. Try to avoid salty foods like chips and roasted nuts as they can speed up dehydration, which already occurs as a result of the pressurized cabin environment.

 

Bring Your Own Bottle. The best and easiest way to stay hydrated is by bringing your own water bottle. Most airports have water bottle filling stations, which makes it easy to fill up before your plane boards. It is recommended to drink at least 8 ounces of water for every hour of flight time. Skip the coffee and adult beverages — both speed up the dehydration process. Reach for tea over coffee. Most airlines have a couple basic tea options, but you can always bring your own tea bag and ask for hot water on the flight.

 

Stretch and Roll. If you suffer from regular joint pain, you might notice an increase in discomfort while flying.  This is because changes in air pressure can trigger an inflammatory response. Most airplane seats intensify pressure on your lower spine and have an odd angle for your neck, causing tension in muscles and stiffness in your back. Well-worn joints might be stable until crammed into tiny chairs and sitting for long periods of time. I always fly with an inflatable lumbar support pillow to prop behind my lower back, which does not take up much room in my bag and is easy to find online. I also usually travel with my collapsible foam roller (a great Christmas gift!) so once I get to my destination, I can roll out my muscles and fascia. Stretching and foam rolling can help rehydrate muscles, relieve muscle stiffness and make you feel great again! Short strolls down the aisle while in flight can keep your joints moving and ensure proper circulation.

 

Reach for Supplements. We are approaching peak flu season, so it’s worth taking a few extra precautions to keep yourself well. Start boosting your immune system two to three days before you fly and for a few days after you return. There are always options like airborne and emergen-C for general support. Vitamin C can boost your body’s ability to fight airborne germs and reduce symptoms or duration of a cold. Other options are oregano oil, elderberry, echinacea, green juice (with low to no sugar content), vitamin D and b-complex. Adaptagens like ashwagandha, licorice root, rhodiola and ginseng can help support stress and reduce symptoms of jet lag.

 

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.