The Buzz on Honey

By: Dr. Alyssa Musgrove

Thousands of years before refined white sugar appeared on the scene, people used honey to not only sweeten their food, but to support a wide range of body functions.  Honey has been used in Ayurvedic medicine for over 4,000 years.  Ancient Egyptians and Greeks were also very familiar with the medicinal properties of this sweet substance.  Hippocrates, the “Father of Western Medicine” wrote that both honey and pollen proved effective in healing a variety of ailments.

 

Bees make honey using the nectar of flowering plants and then store it in their hives to eat during times of scarcity.  Honey contains natural antioxidants, enzymes, amino acids, vitamins, and minerals, including calcium, iron, zinc, potassium, phosphorous, magnesium, copper, chromium, manganese, and selenium.  Additionally, honey has been shown to contain valuable nutraceuticals, which help to neutralize free radicals in the body.

 

However, if you’re looking to reap the many health benefits of honey, you might not find what you’re looking for in a traditional grocery store. Pasteurization and processing has removed the pollen, beneficial vitamins, enzymes, and phytonutrients from most honey typically found on grocery store shelves.  Experts agree that raw, unpasteurized honey offers the real health benefits. Unlike its highly-processed counterpart, raw honey has not been heated to high temperatures in order to gain that golden syrupy appearance.  As a result, it is often quite thick and will crystalize over time.  Getting to know your local beekeepers, and only buying from them, can help ensure you are buying a quality product.

 

Below are just a few of the many ways that honey can help improve your health:

 

• Soothing a nagging cough. You might recall a mother or grandmother heating honey for you to drink when a cough kept you up as a child.  Turns out, there might be some truth behind this home remedy.  In a study involving 105 children between the ages of 2 and 18 years with upper respiratory infections of 7 days or less and night-time coughing, a single night-time dose of buckwheat honey was shown to be an effective alternative in relieving the nighttime cough, compared to a single dose of dextromethorphan (DM).  Honey can also be helpful in soothing minor throat irritations.
• Relieving seasonal allergies. Raw honey contains many of the same spores that cause allergy sufferers problems when the seasons change.  Some experts believe that by introducing these spores into the body in small amounts through honey – a sort of immunotherapy – the body can become more accustomed to them, and the threat of an allergic immune response can be decreased.
• Wound healing – Honey has antiseptic and antimicrobial properties. In 2010, scientists from the Academic Medical Center at the University of Amsterdam reported in FASEB Journal that honey’s ability to kill bacteria lies in a protein called defensin-1. As a result, some people have found that honey applied topically to wounds helps to keep the skin moist, reduce the likelihood of infection and help prevent/reduce scarring.
• Improves skin issues. Honey has a natural pH level of 4.5, which makes it safe to use for a variety of skin conditions including acne, rosacea, eczema and hyperpigmentation.  When mixed with water, honey releases peroxide properties, which help heal acne and impede bacterial growth.  To use as a cleanser, add a quarter-sized amount of honey to wet hands, massage into the face and rinse.  Follow with moisturizer.
• As a healthy sweetener. Reach for honey over refined sugar when looking to sweeten your coffee or tea.  Honey does contain a lot of fructose, however, so use it sparingly.  Use of honey (even the raw variety) should be limited to less than one teaspoon a day.
• Blood sugar balance. The combination ofraw honey and cinnamon can be especially beneficial to healthy blood sugar management. According to a study out of Dubai, honey has been observed to cause a lower elevation of blood glucose levels in diabetics compared to dextrose and sucrose. Some suggest that the insulin-boosting power of cinnamon can counteract this glucose elevation in honey, which would make your honey and cinnamon mixture a low glycemic index food combination. Raw honey increases insulin and decreases hyperglycemia. Try consuming a little at a time and see how your blood sugar reacts to it, and add both raw honey and cinnamon to your diabetic diet plan.

 

Despite the many benefits of raw honey, there are a few important points to remember.  Never give honey to children younger than 1 year old due to the risk of botulism.  The undeveloped infant immune system cannot guard against infection.  Additionally, those with bee venom allergies could have life-threatening allergic reactions to honey.  So, for those who are allergic, it’s best to check with a doctor before using it.

 

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

 

Springtime in Georgia is beautiful, from the birds singing to the spectacular flowers and blooming trees, everything is coming alive once again.  But with this awakening of nature, many people also experience the “awakening” of seasonal allergies. The dense clouds of pine pollen hanging in the air, combined with a myriad of other unseen pollens, make many allergy sufferers want to hide inside until the season passes. So, what are allergies and is there anything we can do to prevent them and enjoy this time of year without suffering?

An allergy is an abnormally high sensitivity to a substance that is not typically harmful. An allergy is essentially an indication that something is out of balance in your body causing it to overreact with an immune response, such as itchy or watery eyes, runny nose, sneezing, eczema, abdominal pain or bloating. Some common causes of allergies are pollens, certain foods, stress, dust mites, pet dander and air pollution.

In recent years there has been a significant increase in allergies and asthma, especially in children. The amount of people suffering with allergies in North America has gone from 10 percent in 1980 to 30 percent today. According to the Allergy and Asthma Foundation of America, 1 in 5 people now suffer from allergies. The American Academy of Allergy, Asthma and Immunology estimates the annual cost of allergies to the health care system and businesses in the U.S. to be $7.9 BILLION.

Why are we experiencing this dramatic increase in allergies? The simple answer is that most allergy sufferers’ immune systems are not as strong or efficient as they once were. Over 70 percent of your immune system is in your intestinal tract, and it is common to find an imbalance in the bacteria of the gut resulting from the use of medications, especially antibiotics. A 2010 study from the University of Marcos found that children given antibiotics during their first year of life were at a 66 percent increased risk for developing allergies.

Another cause of increased allergies is inflammation, especially in the gut. Many of the foods commonly consumed by Americans are filled with chemicals and trans fats.  In addition, the antibiotics and hormones found in many of the meats we consume also cause the body to become inflamed. Chronic inflammation can cause the body to become over-reactive and hypersensitive, while also causing a decrease in healthy gut flora.

The good news is that there are things you can do to help reduce allergies naturally. As we head in to spring, consider taking some of these simple steps:

• Use a neti pot. A neti pot cleanses and refreshes the nasal passages, thereby improving allergy symptoms. The pot is filled with purified water and a salt-based mixture. (Using water alone in the nasal passages can irritate the inside of your nostrils.)
• Strengthen your immune system. Eat good quality food, lots of vegetables, some fruit and some lean meats.
• Eat garlic.  Garlic is a natural antibiotic and helps to fight off viruses, infections and allergies. Using real cloves of garlic in your foods is more effective than taking it in supplement form and can offer a powerful boost to the immune system.
• Increase Vitamin D. The optimal range for Vitamin D levels in our blood is between 50 and 100 ng/ml. Vitamin D is a modulator for the immune system and decreased levels of Vitamin D have been linked to autoimmune conditions.
• When possible, reach for natural antihistamines and decongestants. There are several whole food supplements available that can help eliminate histamines, support liver function and loosen mucus without the side effects of most allergy medications.  Supplements that we use in our office with great success include Allerplex and Antronex.
• Reach for lemons and limes. Both fruits have high levels of Vitamin C, which boosts the immune system and helps reduce allergies.  Drinking lemon/lime water also helps your body get rid of toxins.
• Drink turmeric ginger tea. Together, turmeric and ginger have powerful anti-inflammatory properties and act as a natural painkiller to help alleviate allergy symptoms. Avoid chamomile tea if you are allergic to ragweed.
• Drink at least 8 to 10 glasses of water a day to stay adequately hydrated. Dehydration makes allergy symptoms even worse.
• Change your air conditioner filters frequently during the pollen season.
• When in your car, keep the ventilation system on re-circulate.
• Experiment with essential oils. Peppermint oil can often unclog sinuses, discharge phlegm and offer relief to scratchy throats. Basil oil reduces the inflammatory response to allergens and helps detoxify the body of bacteria and viruses. Eucalyptus oil can open up the lungs and sinuses, thereby improving circulation and reducing allergy symptoms. Lemon oil supports the lymphatic system drainage and helps overcome respiratory conditions by boosting the immune system. Tea tree oil can destroy airborne pathogens that cause allergies. It also is an antiseptic agent with anti-inflammatory properties.

It is possible to reduce allergies naturally by taking a few simple steps toward strengthening the immune system and limiting overall exposure to environmental allergens.  Taking these steps can allow allergy sufferers to move beyond merely “surviving” this time of year, and bring them to a point where they can thrive and enjoy all spring has to offer.

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

By Dr. Alyssa Musgrove

 

Do not be fooled by the size of the seed, chia seeds are one of the healthiest foods on the planet. These tiny seeds are a nutritional powerhouse, providing protein, fiber, antioxidants, healthy fat, minerals and vitamins all in one low-calorie package.

 

You may have first heard of chia seeds from the commercial that showed us we could use them to grow a “ch-ch-ch-chia pet.”  But chia seeds have been around for centuries. The ancient Aztecs and Mayans considered this food a prized possession. “Chia” is the ancient Mayan word for strength, and they valued the seed for its energy-boosting properties.

 

Chia seeds have similar health benefits to flax seeds, but chia seeds are not required to be ground prior to consumption. What’s more, chia seeds do not go rancid as quickly. In fact, chia seeds are said to last up to two years with no refrigeration.

 

Here are a few more reasons why these little seeds pack such a nutritional punch:

 

Omega-3

Two tablespoons of chia seeds contain 20% daily value of alpha-linolenic acid.  (Alpha-linolenic acid cannot be produced by the body, so it is essential to get through diet and supplementation.) High concentrations of plant based omega-3 fat in chia seeds helps lower low-density lipoproteins (LDLs) and triglycerides, thereby supporting healthy cholesterol levels and cardiovascular health. The omega-3s in chia seeds can also help modulate c-reactive proteins and inflammatory cytokines to help fight widespread inflammation.

 

Protein

Chia seeds are an excellent protein source, especially for people who eat little or no animal products. Just two tablespoons of chia seed contain 5 grams of protein. Protein is the most weight-loss friendly macronutrient and can drastically reduce appetite and cravings.

 

Fiber

Research suggests a high-fiber diet can help reduce your risk for many chronic diseases. Most people need about 50 grams of fiber per 1,000 calories consumed, but most Americans do not get near this amount. Chia seeds contain about 10 grams of fiber in just two tablespoons. Fiber does not raise blood sugar and does not require insulin to be disposed. As such, chia seeds have been linked to the prevention of type 2 diabetes by normalizing insulin resistance and regulating glucose levels.

 

Vitamins & Minerals

Just two tablespoons of chia seeds provide a good portion of the daily recommended allowances of calcium, phosphorus, magnesium, manganese and zinc – all of which are essential for bone health. Gram for gram, chia seeds have a higher calcium content than most dairy products.

 

Chia seeds are easy to prepare. They adapt to a variety of recipes, have mild flavor, and are gluten-free. They can be eaten raw, soaked in juice or water, or added to baked goods. Chia seeds can be used as toppings to almost any dish, from smoothies to green salads. (Keep in mind that when the seeds are exposed to liquid, they take on a gelatinous texture. So, if you prefer a crunch, sprinkle them on just before eating.)

 

If you are looking for a healthy, gluten-free breading for fish, meat or vegetables, chia seeds can be blended with your choice of spices for an excellent breadcrumb replacement. Because of their ability to absorb both water and fat, they can be used to thicken sauces and even used as egg substitute in some recipes.

 

When chia seeds are soaked overnight whether in water or a nut milk, they take on a tapioca-like texture.  For those who would like to begin incorporating chia seed into their diet, try this simple breakfast recipe:

 

Overnight Oats with Chia

Courtesy of thespruceeats.com

 

For the oatmeal:

1 cup rolled oats

1 Tbsp. chia seeds

½ tsp. ground cinnamon (optional)

1 pinch salt

1 cup milk or non-dairy milk

½ cup plain Greek yogurt

2 Tbsp. maple syrup or honey

½ tsp. pure vanilla extract (optional)

¼ cup dried cherries (optional)

 

For serving:

1 medium banana, sliced

¼ cup toasted almonds

 

Combine oats, chia seeds, cinnamon (if using), and salt in a plastic container or large mason jar. Stir to combine. Add the milk, yogurt, maple syrup and vanilla (if using) and stir. Add the cherries (if using) and stir everything together until combined. Top with a lid or cover with plastic wrap and refrigerate overnight. Serve the oatmeal topped with almonds and sliced banana, or your favorite toppings.

 

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

 

Magnesium is one of the most critical minerals in the body, and up to half of Americans are deficient without knowing it. In fact, The Journal of Intensive Care Medicine published a study finding those deficient in magnesium were twice as likely to die an earlier death compared to those who had sufficient magnesium levels.

 

The root of magnesium deficiency is the poor diet of processed and refined foods most Americans consume.  These foods have been stripped of nutrients and contain high amounts of salt. Unfortunately, it is possible to have magnesium deficiency even with a healthy diet. Soil depletion plays a large role in this issue, as minerals are removed, stripped away or no longer available in the soil, the percentage of magnesium present in food has decreased. Additionally, coffee, sodas and excess alcohol further deplete the body’s stores of magnesium (and other minerals).  Lifestyle factors, including high levels of stress, chronic diarrhea, the use of high blood pressure medications, antibiotics, diuretics and other drugs, can also contribute to low magnesium levels. Not to mention as we age our mineral absorption capability tends to decrease so the probability of having a magnesium deficiency increases.

 

Magnesium is not a drug, but can actually be more powerful than drugs when it comes to resolving many conditions.  Not only does magnesium help regulate calcium, potassium and sodium, but it’s essential for cellular health and a critical component of over 300 biochemical functions in the body. It is especially beneficial for a healthy cardiovascular system, and is helpful for lowering high blood pressure and reducing risk of stroke.  Magnesium also helps support learning and memory performance in aging adults.

 

Recently in the journal, Medical Hypothesis, a scientific review of magnesium concluded, “It is highly regrettable that the deficiency of such an inexpensive, low-toxicity nutrient results in diseases that cause incalculable suffering and expense throughout the world.”

 

Some of the symptoms associated with magnesium deficiency include:

 

Leg cramps

High blood pressure

Heart palpitations

Angina

Muscle cramps, muscle twitches and muscle pain

Anxiety

ADD

Insomnia

Migraines

Fibromyalgia

Chronic fatigue

PMS

Constipation

Irritable Bowel Syndrome

Reflux

Trouble swallowing

Kidney stones

Obesity

 

The minimum daily recommended amount of magnesium is 300 mg, although studies show most people do better with anywhere from 400mg up to 1000mg a day. If you get too much magnesium, you will often experience diarrhea. The best way to get magnesium is through your diet, since many of the other nutrients necessary for absorption will be found in the same foods. Foods high in magnesium, listed in order from highest magnesium content, include spinach, swiss chard, dark chocolate, pumpkin seeds, almonds and almond milk, black beans, avocado, figs (dried), yogurt or kefir unflavored, garlic, shrimp and bananas.

 

If you take magnesium supplements you should avoid those containing magnesium carbonate, sulfate, gluconate, and oxide. These are the most common forms found since they are the cheapest to produce, but they are poorly absorbed. The best-absorbed forms are magnesium lactate, citrate, glycinate or aspartate.

 

You can also use magnesium oil topically in a spray or lotion. Magnesium chloride oil can pass through the skin and into the body. If you suffer from digestive issues like malabsorption, this may be the best form of magnesium to take. To use, spraying magnesium oil directly on the skin, rub it in and leave to absorb for about 30 minutes. Wintergreen essential oil can be added to the magnesium to further help relieve muscle pain. Magnesium spray may result in some tingling on the skin the first few times it is applied.

 

Another way to increase your cellular magnesium is by soaking in Epsom salts or magnesium chloride. Adding 1-2 cups of Epsom salts in a bath and soaking for 20 minutes is a great alternative to taking a supplement. You can also soak feet in warm water with magnesium chloride or Epsom salts in order to provide relief to the specific area.

 

Here is an easy recipe that will provide your daily requirement of magnesium. By focusing on this one mineral, you will experience many benefits to your health.

 

Creamy Blueberry Broccoli Slaw Salad

Courtesy of cottercrunch.com

• 12oz bag broccoli cabbage slaw salad mix (can also use small broccoli florets shredded with carrots, etc.)
• 1/2 cup cooked nitrate free bacon, crumbled
• 1/2 cup blueberries
• 1/4 cup dried cranberries or craisins
• 1/4 cup sunflower seeds (roasted)
• 2 tbsp. balsamic or red wine vinegar
• 1/4 cup plain kefir yogurt (can use plain yogurt too)
• 1 tsp smoked paprika or chili flakes work too
• 1/4 cup chopped macadamia nuts
• 1/2 tsp mustard powder (optional)
• Sea salt and freshly ground black pepper
• 1 tbsp olive or avocado oil

Place broccoli slaw in mixing bowl. Add in your kefir yogurt and vinegar. Mix well. Then add seasonings. Mix again. Finally, add the remaining ingredients, berries, seeds, bacon, onion, etc. Mix and chill in fridge until ready to serve. Also, great to mix into wraps. Serves 3-4.

 

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

 

Known as the “Immortal Health Elixir” by the Chinese, kombucha (kom-bu-cha) originated in Asia over 2,000 years ago. The fact that this beverage is still consumed today is a strong testimonial to the health benefits kombucha continues to bring to millions of people. In the 1990s, kombucha was found mostly in health food stores and hippie kitchens.  These days, however, kombucha has grown in popularity and is now commercially available in most grocery stores.

 

Kombucha is a fermented beverage, made with tea, sugar and the SCOBY (Symbiotic Colony of Bacteria and Yeast) also known as the “mother.” The SCOBY is responsible for initiating the fermentation process, using the sugar for food. Once the beverage becomes fermented, it becomes carbonated and contains a high concentration of b-vitamins, enzymes, probiotics, glucosamines and antioxidants. That makes kombucha a powerful detoxifier that can help improve immunity, reduce arthritis and joint pain, assist with weight loss, and improve energy. The high levels of probiotics and beneficial acids aid in the prevention of leaky gut, stomach ulcers, candida overgrowth and GERD.

 

The taste of kombucha is best described as “carbonated apple cider.” Commercial komubcha can be high in sugar and quite expensive, but kombucha can be made inexpensively, and with less sugar, at home. When brewing at home, be sure to use sterile equipment, a clean workspace and high-quality ingredients.

 

Kombucha

Makes 8 cups

 

Needed:

1 large, wide-mouthed glass jar*

Paper towels to cover the top

1 SCOBY disk (can be purchased at a health food store, online or gotten from a friend who is already brewing)

8 cups of spring or distilled water

½ cup of organic cane sugar or raw honey**

5 organic black, green or white tea bags (no herbal tea)

1 cup pre-made kombucha (from the store or a friend who is already brewing)

A wooden spoon

 

*You want to avoid using a plastic jar because the chemicals in the plastic can leak into the kombucha during fermentation process and can be hazardous to your health.

** Most of the sugar is “eaten” by the yeast during the fermentation process so by the time you consume it, there is little sugar left.

 

Directions:

Bring the eight cups of water to a boil in a big pot. Once it comes to a boil, remove the pot from the heat and add the sugar, stirring until it dissolves. Next, place the teabags in the water and steep for 15 to 20 minutes. Remove and discard the tea bags, and let the mixture cool to room temperature (usually takes about one hour). Once the mixture has cooled, pour it into your big glass jar, drop in your SCOBY and one cup of pre-made kombucha.

 

Cover your jar with the paper towel, and secure with a rubber band. Stir daily with a wooden spoon and allow the kombucha to sit for 10 to 14 days, depending on the flavor you are looking for. The longer the batch sits, the stronger the taste. Check every couple days to see if it has reached the right taste and desired level of carbonation. Once you are happy with the taste, pour your kombucha into smaller glass bottles with air-tight lids and leave on the counter for a day or two to finish fermentation process. If desired, you can add fresh-squeezed lemon, lime, berries, ginger, or turmeric root before refrigerating. Once refrigerated, it is ready to drink!

 

Each time you brew a batch, the SCOBY grows a new layer below the first one. You can use the newly-formed layer to create a new batch, store it or throw it away.

 

Start by drinking a small amount in moderation in order to see if you have any negative reactions, like an upset stomach. Eventually, you can work your way up to eight ounces a day. Groups who should limit their kombucha consumption include pregnant and nursing women, or those with a compromised immune system.

 

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.