By: Dr. Alyssa Musgrove

 

Sometimes called Chinese or Mexican parsley, cilantro is both an herb and a spice. The plant bears aromatic seeds, coriander seeds, as well as the common green leaf used to enhance flavor in a food dish.  But cilantro isn’t just good for spicing up your favorite meal, it provides many health benefits, as well.

Cilantro has been proven to have antifungal, antiseptic, antioxidant, disinfectant and antibacterial properties. It can help reduce swelling caused by arthritis and rheumatic diseases because of its polyphenol content. Cilantro helps dissolve cholesterol build up in the arteries, protecting you from heart disease.  It is also a potent chelator, able to remove heavy metals and toxins from the body.

Cilantro has been used around the world for thousands of years to settle nausea, prevent gas and bloating, ease stomach cramps and relieve indigestion. Fresh cilantro often accompanies a spicy dish because of its cooling effects. Fresh cilantro blended with coconut oil can be used topically to soothe sunburn, poison ivy, dry skin and hives. It has natural antihistamines that help calm the immune system response against aggravating allergens.

Cilantro essential oil can also be used at home for anxiety and insomnia. Cilantro benefits your natural sleep cycle through its sedative effects and ability to calm nerves. A recent study published in the Indian Journal of Pharmacology found high levels of cilantro extract produce the same anti-anxiety effect as the drug Valium.

Cilantro is easy to grow at home. Buy organic seeds online and grow in containers at least 8-10 inches deep. It likes bright sun and thrives with some shade. Indoors, cilantro does best in east or southwest windows.  It takes six to twelve weeks for cilantro to grow. You can plant small patches of the herb every two to three weeks throughout the growing season if you would like a steady supply. When the cilantro reaches 6 inches tall, it is time to harvest!

Keep in mind fresh cilantro leaves lose their pungent strength and health benefits when introduced to heat. It is best to add fresh chopped cilantro leaves just prior to serving a hot dish, whether it is hot in temperature or hot in spice level. For raw, cold preparations like guacamole and salsa, cilantro can be added at any point.

Fresh cilantro should be rinsed and then stored upright in a jar in the refrigerator with an inch or two of water in the bottom, and covered with a plastic bag. Remove any slimy or wilted leaves as they present, and your cilantro should remain beautiful and crisp for up to 10 days.

If you want to preserve your cilantro even longer you can prepare cilantro oil. Take one bunch of fresh cilantro and quickly blanch it by dipping it in boiling water, then pat dry. Put the cilantro into the blender, including the stems, add olive oil or ghee, and blend until smooth. Pour mixture into ice cube trays and freeze overnight. The following morning, remove the mixture from the trays and store in a bag or glass jar in the freezer for whenever you would like to boost your flavor and nutrient content while cooking.

Here are a couple other delicious ways to incorporate cilantro into your diet:

Super Cilantro Guacamole

3 ripe avocadoes

¾ cup cilantro leaves, chopped

1 tomato, chopped & gutted

½ medium red onion, chopped

1 jalapeno without seeds, chopped

Juice of one lime

1 tsp of each: garlic powder, cumin, smoked paprika

Cut avocados in half. Scoop pulp into a bowl, and mash with a potato masher or fork until slightly chunky. Stir in chopped cilantro and add remaining ingredients. Cover with plastic wrap (allowing wrap to touch mixture to prevent browning) and let stand at room temperature 30 minutes. Serve guacamole with tortilla chips.

Cilantro Jalapeno Aioli

 This aioli is lick-the-spoon good and is a versatile topper for just about anything. Use it as a cole slaw dressing, burger or fish taco condiment, or even a dip for other Mexican-inspired dishes.

¾ cup avocado oil mayonnaise

½ cup firmly packed cilantro leaves

1 jalapeno, seeds and membrane removed, diced

1 ½ garlic cloves, halved

½ lime, juiced

¾ tsp. ground cumin

¼ tsp. salt, or to taste

Blend mayonnaise, cilantro, jalapeno pepper, garlic, lime juice, cumin and salt together in a blender or food processor until smooth. Pour mixture into a bowl, cover with plastic wrap, and refrigerate until the flavors blend, at least one hour.

 

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

 

Did you know the average food shopper wastes 61 percent of the food he or she purchases? The hallmark of Thanksgiving is a dinner table covered with more food than you can possibly eat in one sitting. But the downside is that this holiday can also be top of the list when it comes to food waste. When it comes to meals, if you fail to plan, then you are planning to fail. To avoid facing a mountain of leftovers this holiday season try some of these tips and tricks to help reduce waste and use your leftovers wisely.

 

Buy only what you need.

Go to the store prepared with a list of the food items you need. Try to make an accurate prediction of how much food you will need so you are not left with unnecessary amounts of leftovers that you cannot use.

 

Use the whole vegetable.

If you will be eating carrots, beets or turnips for example, you can eat both the root and the green. Rather than peeling veggies, leave the skin on. You will get more nutrients and reduce waste.

 

Compost your food scraps.

Many holiday leftovers can be turned into compost (with the exception of nuts, grains or meat). Composting benefits your own plants, the soil, and the environment. It improves the health of your plants, while also reducing pollution.

 

Freeze your leftovers.

If you cannot finish all of your food in a timely manner, freeze it for later use. A FoodSaver can package items so they can be kept frozen for longer periods, without the risk of freezer burn. Roasted turkey can be frozen for up to three months, but be sure to remove the meat from the bones first. Unlike other forms of cooked potatoes, mashed potatoes can be frozen for many months. However, the mashed potatoes should be well coated with a fat like butter (mashed potatoes made with just broth will not hold up well in the freezer).

 

Keep in mind that gravy is quite perishable and will only last about two days in the refrigerator. Flour-based turkey gravy can be frozen in ice cube trays for up to four months (milk-based gravies should not be frozen, as they will separate when thawed). Stuffing can be frozen for up to one month. In general, dishes made with pumpkin, sweet potato or squash should hold up in the freezer — especially if they have been pureed first. Rolls and bread will last for months in the freezer. Make sure to separate the rolls and freeze them individually.

 

Send your leftovers to someone in need.

If you have prepared foods that were not served, or packaged foods you did not eat, there are certain organizations that will distribute them to people in need. If your kids or grandkids are within driving distance, they can always take a goody bag home and take some leftovers off your hands.

 

Create new meals.

Get creative with your leftovers, repurposing them as soup, salad or healthy casseroles. Turkey is a lean meat that is low in fat and an excellent source of protein, so do not let it go to waste! Turkey provides tryptophan that helps the body make niacin and serotonin, which helps your mood.

 

Some recipes to consider are sweet potato hash browns, turkey pot pie with stuffing crust, turkey shepherd’s pie, leftover turkey quiche, turkey tortilla soup, southwest turkey lettuce wraps, curry turkey salad, sweet potato pancakes and next day turkey primavera.

 

Here are two simple leftover recipes you can add to this year’s post-Thanksgiving Day menu:

 

Muffin Cup Stuffing “Scotch Eggs”

Simply press left over stuffing into muffin cups and make a nest for a cracked egg. Preheat oven to 350 degrees. Mix stuffing with some stock until well saturated. Spray muffin cups with oil, press 1/3 cup stuffing mixture into each cup. Use a shot glass to pack stuffing into the cup along the sides. Crack 1 egg into each hole. Bake for 10 to 12 minutes or until yolk is set. Sprinkle with pepper and hot sauce.

 

Day-After-Thanksgiving Turkey Carcass Soup

1 picked over turkey carcass

1 ½ half cups left over stuffing

2 celery stalks, chopped

2 carrots, peeled and sliced

1 onion, peeled and diced

2 bay leaves

2 ½ quarts chicken broth

2 cups uncooked rice

1 tablespoon poultry seasoning

garlic salt and pepper to taste

 

Place the turkey carcass in a large, deep pot and add the stuffing, celery, carrots, onion, bay leaves, poultry seasoning and chicken broth. Pour in additional water if needed to cover. Bring to a boil over medium-high heat; reduce to medium and simmer for about 1 hour, skimming off any foam. Remove the carcass and any bones. Pick off any meat and return to the pot, discarding bones and skin. Season to taste with garlic salt and pepper. Stir in the rice and return to a boil over medium-high heat. Lower heat to medium and simmer 15 minutes until rice is tender. Adjust seasoning to taste.

 

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

 

Carpal Tunnel Syndrome (CTS) is the most common nerve compression disorder of the upper extremity. One reason it is so common is because many daily activities require fast, repetitive use of the arms, hands and fingers.

The reoccurring friction on the muscle and tendons causes swelling and inflammation. When there is less available space within the carpal tunnel (due to inflamed tendons, for example) the added pressure can compress the median nerve as it passes through the small tunnel in the wrist. (The median nerve gives sensation to the thumb, index, middle and half of the ring finger.) The result is pain, numbness, tingling and loss of grip strength. The pain can range from a mild tingling to severely crippling.

Gender plays a role in the development of CTS as women have a greater risk of developing it than men. This is due in part to women having smaller wrists, which causes reduced tunnel space. CTS is also more prevalent in pregnant women and more likely to worsen in the second half of pregnancy. This is because fluid retention can increase the pressure in the narrow, inflexible space in the wrist.

To help relieve pain and swelling, freeze water in a small cup and use as an ice massage by rubbing it on the palm side of the wrist for 3-5 minutes. Repeat 2-3 times a day. Rest, compression and elevation can also help decrease inflammation and discomfort. Symptoms in pregnant women usually go away gradually after birth, as the swelling and fluid retention from pregnancy subsides.

People with occupations requiring fast, repetitive movements or firm grips, with little rest, have a higher likelihood of developing CTS. Some people may even notice symptoms when performing hobbies such as playing piano, writing or crocheting and knitting.

For those who work in an office, ergonomic workstation modifications can be helpful:

 

• Use correct posture by sitting up straight, elbows about 90°, and forearms parallel with the desk.
• Place computer monitors at eye level.
• Use a headset or “hands free” option when on the phone to avoid a prolonged head/neck posture that is not in the neutral position.
• Avoid extended amounts of time with the wrist in flexion or extension by using a wrist rest for the keyboard and mouse.

When performing repetitive motion tasks, be sure to incorporate rest periods. You can set an alarm to go off every 20 minutes or so.  Use your “micro break” to:

 

• Shake the fingers and hands out to increase blood flow and circulation to the area to prevent swelling.
• Stretch the neck by performing rotational movements, side-to side-bending and chin tucks.
• Bend the hand/wrist by using the opposite hand to stretch the fingers and palm back in order to lengthen the forearm muscles.
• Perform deep tissue release of the forearm and hand muscles by pinning the tight muscle with your finger and moving it through its full range of motion.

 

If your job requires repetitive firm grips, try to choose a tool that allows the wrist to remain in a neutral position. Minimize vibration from power tools by wearing shock-absorbing gloves. Avoid frigid work environments and cold tools.

Obesity can contribute to CTS due to fatty deposits or extra fluid that can build up within the carpal tunnel. An anti-inflammatory diet with whole fruits and vegetables is helpful. Other anti-inflammatory measures include increasing omega-3 intake (flax/chia seeds, fish oil) or nutrients such as ginger, boswellia and turmeric. Avoid foods high in saturated fats such as cheese and processed meats, as they can slow down circulation. Limit sodium, which can cause fluid retention and increase swelling. Sugar, alcohol and processed grains like gluten can also increase inflammation, making the pain worse.

Unfortunately, because there are many factors associated with CTS, there is no “one size fits all” treatment or prevention. However, it’s important to note, the median nerve starts in the neck, travels through the shoulder, the muscular areas of the upper arm and forearm, and finally through the carpal tunnel of the wrist. That means there are several places where the median nerve can become compressed, aside from the wrist. In order to achieve successful, long-lasting results, the compression of the nerve at any point along its path must be relieved. A pinched nerve in the neck or shoulder can alter median nerve function and exacerbate CTS symptoms.

Pathways to healing offers helpful natural therapies using instruments to align the neck, shoulder, elbow, wrist, hand and fingers, as well as soft tissue therapy techniques for the forearm. A multi-modal approach generally works best, so we educate our patients on self-management and at-home treatments — including corrective exercises, joint range of motion, muscle stretching techniques and diet modifications – to help achieve lasting results.

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 Benefits of Bone Broth

By: Dr. Alyssa Musgrove

 

Bone broth dates back to the Stone Age, when it was cooked in turtle shells over the fire to promote healing. Now, this ancient food is experiencing a 21^st century resurgence, thanks to its many health benefits – including protecting joints, promoting gut health, supporting the immune system, fighting cold symptoms and maintaining healthy skin.

Bone broth businesses can now be found in health-conscious cities across America. Medea’s Real Food Café in Arden, NC sells bone broth from local bones, served hot in house or available frozen to take home. In New York City, there is a bone broth subscription service called Bone Deep & Harmony and a restaurant called Brodo where they serve warm broth by the cup with numerous add ins for nutritional boosts.

Former Los Angeles Lakers NBA player Kobe Bryant is among many top-level athletes who swear by bone broth to keep their body in tip-top shape. Bryant reports, “I’ve been having bone broth as a pre-game meal for a while now. I find it is great for my energy and inflammation!”

So, how exactly does drinking bone broth improve our overall health?

As we age, our cartilage diminishes and joints experience natural wear and tear. The result is a decrease in flexibility and sometimes pain. Bone broth is an excellent source of natural collagen, glucosamines and amino acids that assist the human body in forming connective tissue that covers our bony structures and seals the protective lining of our gastrointestinal tract. As bone broth simmers, the collagen from the animal bones leaches into the broth and becomes easily absorbable. Consuming these nutrients helps restore and support aging joints. Collagen also helps maintain skin’s youthful tone by reducing the visible signs of wrinkles. The amino acids assist digestion by helping the production of bile salts and regulating the secretion of gastric acids.

You’ve likely heard the old adage that chicken soup will help cure a cold. As it turns out, there is scientific proof to support that claim. According to medical doctor and UCLA professor Irwin Ziment, bone broth naturally contains the amino acid cysteine, which chemically resembles the bronchitis drug acetylcysteine. In 2000, the official journal of the American College of Chest Physicians studied bone broth and found it helpful in clearing mucus, opening respiratory pathways and providing anti-inflammatory benefits. Drinking homemade bone broth during cold and flu season can help speed recuperation and relieve symptoms.

Bone broth is low in calories and high in minerals, making it a great addition to a healthy lifestyle. Homemade bone broth is the most nutrient dense, and simple to make. Since you are extracting minerals from bones and drinking them in concentrated form, be sure the animal source is as healthy as possible. Only use high-quality bones from grass-fed cattle, bison, lamb, pastured poultry, wild caught fish or locally hunted deer. There are several places to find good bones for stock from local butchers and farmers. You can save leftovers when you roast chicken, duck, goose or this year’s Thanksgiving turkey. There are also online companies that sell high-quality bones for good prices, such as Tropical Traditions, US Wellness Meats and Thrive Market.

Broth ingredients:

-2 pounds or more of bones from a healthy source

-2 tablespoons apple cider vinegar

-3 celery stalks, chopped

-2 carrots, chopped

-1 onion, quartered

-sea salt

 

Instructions:

-If you are using raw bones (especially beef bones) I have found it improves the flavor to roast them in the oven before boiling them. Place bones on a pan and roast for 30 minutes at 400 degrees.

-Place bones in a large stockpot or crockpot. Cover with filtered water and 2 tablespoons of vinegar.

-Let bones sit for 30 minutes in the cool water with the vinegar to leach the minerals out of the bones. (The acid in the vinegar makes the nutrients from the bones more available.)

-Add vegetables to the pot and turn on the heat. Bring broth to a boil, then cover and simmer for 8 to 48 hours. If you have to leave home while it is cooking, a crockpot is recommended. Set it on low for 12-24 hours.

-Skim the “scum” (frothy/foamy layer) with a big spoon as it simmers the first few hours.

-Remove from heat and let the broth cool slightly, strain it to remove the bits of bones and vegetables.

-Store in glass jars in the fridge (up to a week) or freezer (up to 6 months).

-Drink the broth like a hot cup of tea. You can add sea salt or cayenne pepper for additional flavor, or use in soups or stews.

-Consume eight ounces daily upon waking or before bed as a health boost. Some restaurants whisk in an egg until cooked as a soup.

 

Fill your mug this fall with a savory bone broth, and reap the benefit of valuable nutrients that will nourish your body throughout the winter season.

 

Pumpkin: It’s not just for Thanksgiving
By: Dr. Alyssa Musgrove

Chances are, if someone mentions pumpkins this time of year, 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.

This Pumpkin Cauliflower Soup is a healthy way to get your pumpkin fix this fall. The soup is vegetarian and vegan friendly, hearty and comforting, and the ginger gives it a little zing!

Pumpkin and Cauliflower Soup with Ginger
Ingredients:
-1 medium onion, diced
-2 stalks of celery, chopped
-1 large carrot, chopped
-2 tablespoons ginger, finely chopped
-3 cloves garlic, minced
-2 (10 ounce) cans vegetable or chicken broth
-1 (27 ounce) can pumpkin purée
-1 cup water
-1/4 teaspoon dried thyme
-1/4 teaspoon ground cumin
-salt and pepper to taste
-1 head cauliflower

Directions:
1. Sauté onion, celery, and carrot in large pot on medium heat for 5-7 minutes.
2. Add the ginger and garlic to the pot and stir until fragrant. Add the vegetable broth, pumpkin purée, water, thyme, cumin, salt and pepper. Add the cauliflower (can use your hands to break it down into smaller florets).
3. With a lid slightly ajar, simmer the soup on medium-low heat for about 30 minutes or until vegetable have softened.
4. Purée the soup using a blender.
5. The soup will be thick, you can add water to thin it out and enjoy!

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.