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.

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

Himalayan salt lamps are becoming more common these days. But what exactly are these large chunks of glowing pink rock?

Salt lamps, also known as rock salt lamps, are made from large chunks of Himalayan salt that have been hollowed out.  A light bulb is then placed inside the salt to emit light and heat. Deep mines in the western edge of the Himalayan Mountains are the only source of true pink Himalayan salt. Oftentimes, these lamps are purchased for the pleasant glow they emit, but they actually provide numerous health benefits, as well.

First and foremost, salt lamps can help remove contaminants and allergens from the air, which is helpful for those with seasonal allergies and asthma. While salt lamps may not completely “cure” these conditions, they can help to significantly reduce symptoms. The lamp also acts as a deodorizer, leaving you with fresher air to breathe inside.

How exactly does a salt lamp remove air contaminants? Water vapor in the air carries indoor air pollutants like mold, dust, pollen, cigarette smoke, pet dander and other allergens. Salt is hygroscopic, meaning it attracts water molecules to itself. Once the water vapor comes in contact with the salt lamp, pollutants remain trapped in the salt. Since the salt lamp is heated, the salt dries out and is able to continue the cycle of attracting water vapor and pollutants and releasing clean water vapor back into the air.

Salt lamps can also help reduce electromagnetic field radiation (EMF).  These days, many things around us release EMFs in the form of unhealthy positive ions, such as cell phones, computers and televisions. EMFs may be invisible to the naked eye but constant exposure is believed to increase stress and inflammation in the body, while causing side effects like fatigue and a weakened immune system. There have been numerous studies on the toxic effects of EMFs, and scientists have concluded “chronic exposure to low-level radiation [from cell phones, for example] can cause dementia, Alzheimer’s, heart disease and a variety of cancers.”

One way to neutralize electromagnetic field radiation is to increase your exposure to negative ions. Salt lamps are natural negative ionizers. When the gentle heat from the lamp warms the salt crystal, the salt emits a negative electrical charge, helping to counter the harmful positive ions from EMF radiation.

Himalayan salt lamps have been shown to help reduce anxiety symptoms. The warm, pinkish glow of salt lamps is calming and brings a happy presence into a room. The negative ions released by salt lamps are also believed to increase serotonin levels in the brain, boosting mood, increasing energy, and helping to relieve stress and depression. Many people find having a salt lamp in their bedroom produces a calming atmosphere that encourages sleep and focus.

Salt lamps can often be found at health food stores, and stores like Homegoods; Bed, Bath & Beyond; Whole Foods and Amazon. When purchasing a salt lamp, be sure to take into consideration the size of room you are planning to use the lamp in. To effectively cleanse the air of a space, you need one pound of salt rock for every 16 square feet. You may need to use multiple salt lamps in larger, open rooms.

Keep salt lamps away from household moisture like showers, dishwashers, washing machines or window seals, because prolonged exposure to high humidity will cause the salt to melt. Always practice proper safety as well, keeping your lamp in a place where a child cannot pull or knock it down — salt lamps tend to be heavy! Make sure your light bulb is not too strong, which will cause the salt lamp to overheat. A night light sized bulb works just fine. You can check the heat of your lamp by touching the salt. The lamp should only be turned on while you are in the room or the house.

So, choose a room where you spend the most time, whether that is your bedroom, living room, kitchen, or home office, and try using a salt lamp.  Getting started is as easy as just plugging it in. Not only do salt lamps make a beautiful addition to your home or office, your health may enjoy a boost, as well.

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.

Getting to the point of trigger points and myofascial pain
Dr. Alyssa Musgrove
Did you know there are over 600 muscles in the human body? When muscle tissue is healthy, full range of motion can be achieved without discomfort, and daily activities can be performed with ease. However, being the most abundant tissue in the body, muscles can also be a common source of pain.
A trigger point is an area of the muscle or myofascial system sensitive to touch. Trigger points commonly feel like a lump or tightly stretched muscle fiber – like a pea buried deep in the muscle. A trigger point in a muscle could be actively painful or it could manifest no pain unless touched. The small “knot” can be highly irritable when being pressed on in that exact location or cause referred pain elsewhere in the body. Left untreated, trigger points can cause muscle tension, stiffness, weakness, edema, and limited range of motion. Muscles affected by trigger points
can also compress the nerves running through, or nearby, the affected muscle. This muscle compression can cause sensations of tingling, numbness, burning and hypersensitivity.
Trigger points can form in a variety of ways. Some causes are obvious, such as trauma, accidents, falls, injuries, muscle strains, and episodes of “overdoing it.” Everyone occasionally lifts or carries unreasonable loads, ambitiously exercises when out of condition, or overexerts during sporting activities to get the win. However, congenital irregularities in bone structure, repetitive work posture, and lack of exercise can contribute to trigger points, as well.
Furthermore, poor posture can cause trigger points by keeping some muscles in a shortened position, while other muscles are lengthened. Muscles of the neck, back and hips can be severely stressed in the poor posture dictated by car seats, chairs, mattresses and other furniture without good support. Carrying or lifting heavy items, wearing heavy clothing, and carrying bulky handbags, backpacks or suitcases can irritate trigger points in the upper back and
shoulders. In older adults, we often see poor posture being used to avoid feeling pain from an injury or ache associated with a degenerative joint. This type of “muscle guarding” can also cause trigger points.
Less obvious causes of trigger points include poor nutrition, non-restorative sleep, emotional distress, and exposure to cold temperatures. For example, anxiety and emotional stress can form significant tension in the neck and shoulder muscles creating trigger point activity. Vitamins and minerals could play a part in the creation of trigger points due to the physiological role they play in muscle activity and function.
Often people seeking relief of pain, tenderness or lack of proper motion might have trigger points that are over-looked, and the pain is never resolved. Many of the common conditions we see in our office, such as tension headaches, shoulder pain, jaw pain (TMJ), plantar fasciitis, carpal tunnel syndrome, disc pain and tendinitis, can actually be linked to trigger points.
Lifestyle changes can go a long way in preventing the development of trigger points. Correct posture, balanced diet, stress reduction and staying active are all important factors. Stretching and strengthening exercises will help achieve and maintain full range of motion, as well as optimal muscle function.
At home, self-applied massage can help relieve trigger point pain. Pressure can be applied directly to the point with the fingers, knuckles, and/or elbow. For hard-to-reach muscles, a tennis ball, golf ball, lacrosse ball, foam roller or Thera Cane can be used.
When using a ball, place it between your body and something else: usually the floor, sometimes a wall, or another body part. The goal is to achieve a release of the trigger point by applying just the right amount of pressure. The pressure typically produces initial soreness, but relax as much as possible, use deep breathing and wait for the sensation to fade to about 80% of the original intensity. Release has been achieved when the tenderness diminishes. This can take anywhere from 10 seconds to several minutes.
Trigger point therapy can also be performed by a qualified professional. In our office, we utilize a highly targeted approach that combines soft tissue therapies and chiropractic adjustments to help alleviate the factors that have caused the trigger points. As the underlying biomechanics improve, the trigger points begin to resolve — without the need for injections or medications. Trigger point therapy, whether self-applied or administered by a professional, has the potential to relieve chronic pain and greatly improve a patient’s overall quality of life.

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.

Dr. Alyssa Musgrove

Many Americans reach for mouthwash as part of their daily morning routine, but over the last few years, more and more people have been swapping that dental hygiene mainstay for something a little more unconventional: oil. The ancient practice of oil pulling has been steadily growing in popularity as people seek to reap its many associated dental health benefits.

Rooted in Ayurvedic medicine, a holistic healing system developed thousands of years ago in India, oil pulling was first used to boost oral health before the advent of the toothbrush. Oil pulling is the act of swishing oil (usually coconut or sesame) in the mouth for up to 20 minutes.  Advocates say oil pulling can help loosen and remove plaque, while also helping to extract toxins and harmful bacteria from the mouth. As such, it helps balance the microorganisms in the mouth, which can help prevent cavities, and promote healthy teeth and gums. Specifically, oil pulling can help:

• Prevent bad breath
• Prevent tooth decay
• Reduce plaque-related gingivitis
• Improve bleeding gums
• Whiten teeth
• Reduce inflammation
• Heal cracked lips
• Boost the immune system
• Strengthen gums
• Reduce plaque
• Decrease tooth sensitivity

To date, there are only seven studies on the health benefits of oil pulling. One source calls oil pulling a “powerful detoxifying technique” with “the ability to purify the entire system” because each section of the tongue is connected to different organ systems such as the kidney, lungs, liver, heart, small intestine, stomach, colon, and spine, similarly to reflexology. According to research from the Department of Pediatric Dentistry, oil pulling reduces Streptococcus mutans bacteria, which is found in saliva and is a significant contributor to tooth decay. There have been no reports showing that oil pulling has any negative or ill effects on dental fillings.

Most people recommend using a tablespoon of oil and swishing for 20 minutes upon waking in the morning. You do not have to oil pull in the morning, but the best time is before eating.

I prefer coconut oil because I enjoy the taste, and it has many natural antibacterial healing benefits. (You’ll get the most health benefit from organic virgin coconut oil, so it is best to avoid any coconut oil that has been processed or refined.)

Initially, it may be difficult to swish for a full 20 minutes. If you find that to be the case, begin gradually — use a teaspoon of oil and swish for 5 minutes to start. You can increase the amount of oil and length of time as you get accustomed to the process. You can also melt the coconut oil before putting it in your mouth. Many people find it is easiest to oil pull in the shower, since they do not have to talk to anyone or do anything else.

Adding essential oils can help improve the taste and increase healing. Make sure that any oil you use is safe to use internally. For everyday use you can add a few drops of lemon, peppermint or wild orange. When battling an infection or sickness, you can mix cinnamon, tea tree, and clove as a homeopathic remedy.

After you gently swish the amount of oil you can handle in your mouth, be sure to spit the oil in the trash (not the sink or drain because it will solidify and clog the plumbing). It is critically important that you do not swallow the oil because, as you swish it around in your mouth, it draws toxins out of your teeth and gums that you do not want to ingest. After spitting out the oil, you can rinse with warm water and use sea salt for added antimicrobial properties. Then, brush and floss as normal. For best results, you can oil pull 3 to 4 times a week. You should notice a difference with your breath, teeth and mouth within a week.

Oil pulling can be an effective tool to help maintain, and even improve, your oral health. I encourage you to try it, as it is one of the best ways to remove bacteria and promote healthy teeth and gums.

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.