By Dr. Alyssa Musgrove

Herbs and spices have been used throughout the ages, not only to enhance the flavor of
foods, but to improve health and fight disease. These low-calorie powerhouses have
incredible health benefits due to their anti-inflammatory, antibacterial and antioxidant
activity.

One of the best spices for improving your health is turmeric. Commonly used in Indian
curries, turmeric is part of the ginger family. The active ingredient in turmeric, curcumin,
has potent anti-inflammatory effects.

Here are some of the top health benefits of turmeric supported by research:
Arthritis. One study found osteoarthritis patients who added 200 mg of curcumin
daily to their treatment plan experienced reduced pain and increased mobility.
Another study done with patients suffering with active rheumatoid arthritis showed
significant reduction in tenderness and swelling of the joints when using curcumin.
The study also found curcumin treatment to be safe and without adverse side effects.
Alzheimer’s Disease (AD). Many studies are being done on the effectiveness of
turmeric for preventing and treating Alzheimer’s. Curcumin has been shown to help
with reducing the amyloid plaques, or “tangles” of protein in the brain, associated
with the disease. Curcumin also has anti-inflammatory and antioxidant properties
that benefit the brain tissue. One study published in the Annals of Indian Academy of
Neurology found turmeric helped improve the memory of patients with AD.
Depression. Studies show curcumin can help increase levels of Brain-Derived
Neurotrophic Factor (BDNF), a type of growth hormone in the brain linked to
depression. Increasing levels of BDNF with curcumin has been shown to help fight
depression. Other studies have shown curcumin can boost serotonin and dopamine
levels, which also helps in reducing depression. One study found curcumin was as
effective as Prozac in helping improve depression symptoms.

Heart Disease. Turmeric has been shown to reduce the oxidation of cholesterol in
the body, which causes the plaques that lead to heart attack and stroke. Turmeric
also contains vitamin B6, which helps reduce the homocysteine levels that can lead
to increased heart disease risk. Other heart healthy benefits of turmeric include its
ability to lower total cholesterol, raise HDL (”good” cholesterol) and lower LDL (“bad”
cholesterol). One study showed an 11.63 percent decrease in total cholesterol, a 33
percent decrease in LDL cholesterol, and a 29 percent increase in HDL cholesterol
when volunteers took 500mg of curcumin daily for seven days.

Cancer. There are many studies that have been done on the benefits of curcumin in
cancer treatment. One study at the University of Texas MD Anderson Cancer Center
found curcumin was able to differentiate cancer cells from normal healthy cells and
create apoptosis (cell death) in only the cancer cells. Curcumin was also able to
improve the health of non-cancerous cells.

Further research is also suggesting turmeric may be a promising therapy for other
conditions, including Parkinson’s, diabetes, metabolic syndrome, high blood pressure,
irritable bowel syndrome and gingivitis.

Turmeric can easily be incorporated into your diet and has an earthy, peppery flavor.
Add it to sautéed or roasted vegetables (such as cauliflower and broccoli), salad
dressings, smoothies, fish, chicken, red meat, and soups. Just be sure to use turmeric
rather than curry powder, since a study found that pure turmeric powder had the highest
concentration of curcumin. It is important to use the spice in conjunction with healthy fats
such as coconut oil, olive oil, ghee (clarified butter) or coconut milk, as the fats help
increase absorption. Using black pepper with turmeric also helps to improve absorption.
You can buy organic turmeric powder at the grocery store in the spice section, or fresh in
the produce section near the ginger. The raw root herb is usually a few inches long, has
a tough brown skin, deep orange flesh and fragrance that resembles a combination of
orange and ginger. One caution: curcumin is a very potent yellow pigment and can
permanently discolor surfaces when chopping if you are not careful.

Many people choose to take turmeric in a supplement form. It has been approved by the
FDA, and doses of around 200 to 400mg daily for prolonged periods have been found to
be safe and beneficial. If you have a chronic inflammatory condition, you may want to
take about 1,800mg per day. Again, for best absorption make sure to take your
supplement with a healthy fat or take your supplement with a meal that contains healthy
fats.

Turmeric can impact your platelet activity, so if you are scheduled for surgery, or use a
blood thinner such as Coumadin, make sure to discuss your use of turmeric with your
doctor.

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

According to the Centers for Disease Control (CDC), iron deficiency is the most common nutritional deficiency in the U.S., with almost 10 percent of women being considered iron deficient.

Iron is necessary to perform daily functions in the body by transporting oxygen in the blood from the lungs to your brain, muscles and organ tissues. Iron also helps maintain enzyme and cognitive function, regulate cell growth and development, support immunity, optimize nutrient absorption, and help keep hormones balanced.

If you are iron deficient, your vital organs and tissues are not receiving the proper amount of oxygen needed for optimal function.  As a result, you may experience any of the following symptoms:

• Pale or yellowing of the skin
• Low energy or chronic fatigue
• Trouble exercising
• Muscle soreness and weakness
• Sores on the tongue or mouth
• Dizziness
• Trouble with concentration or memory
• Restless leg syndrome
• Strange cravings, such as dirt or ice

The amount of iron needed varies with age and gender. Women need more iron than men due to the loss of iron during monthly menstrual cycles. Toddlers need more iron than children because it supports cognitive development and growth, and it can be challenging for them to get it in their diet.

Certain groups of people are at higher risk for iron deficiency and include: vegetarians, anyone who has lost blood due to an accident or recent surgery, pregnant and breastfeeding women, and those with a history of gastrointestinal disorders (i.e. Chrohn’s disease or ulcerative colitis).  Additionally, those taking an excessive amount of antacids, experiencing kidney failure or undergoing dialysis treatment may also have a limited ability to absorb essential nutrients like iron.

Fortunately, checking your iron levels is easy and can be done with a simple blood test called a serum ferritin test. The blood test measures ferritin, the carrier molecule of iron, which stores the iron. If your ferritin levels are low, your iron levels are also low.

Elevated ferritin levels may suggest an iron surplus, which is an important marker of cardiovascular risks such as ischemic heart disease. Ferritin levels can also become increased in response to inflammation, infection, or trauma. In addition, excess iron consumption (via drinking water, iron cookware, and consumption of iron containing supplements) can lead to an increase in ferritin levels. There are several other diseases and conditions that can cause high ferritin levels, including B12/folate deficiency anemia, chronic hepatitis and chronic renal disease. It is important to find out if and why your iron levels are high, as high levels can damage body tissues and contribute to serious health issues.

It’s a good idea to have your iron levels checked on a regular basis as part of your blood workup in order to identify any deficiency before it becomes a larger problem. Iron levels can also be checked at any blood donation center, as centers are required to screen the iron levels of all potential donors. Regular monitoring is most important for vegetarians, pregnant women, and those with digestive disorders.

Iron intake can be increased through diet, however, it’s important to consider the type of iron being consumed. Iron found in plant foods is called “non-heme iron,” and the iron found in animal foods is called “heme iron.” Heme iron is more easily absorbed by the body. In fact, sources note that heme iron found in fish, poultry, and meat is absorbed two to three times more effectively than the non-heme iron found in plants. Some of the most iron-rich foods include beef liver, white beans, lentils, spinach, kidney beans, chickpeas, duck, sardines, grass fed beef, lamb, and pumpkin seeds.

Iron-deficiency anemia is very common but, fortunately, easily treated. Start by screening the iron levels of everyone in your family, and then work with a qualified practitioner to get those levels in the optimal range.  The result will be an improvement in your overall health, as well as increased energy and improved cell production.

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
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 of raw 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

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.
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 and 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.)

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 these two recipes:

Key Lime Chia Pudding
Courtesy of www.JennEatsGoood.com
Makes one serving
3 Tbsp. chia seeds
¼ tsp. matcha powder (optional, for color)
Pinch of salt
½ lime (juice and zest)
½ cup organic almond milk
½ cup Greek yogurt
1 Tbsp. maple syrup
In a jar with a lid, mix chia seeds, matcha powder, salt and lime zest. Pour in the almond
milk, lime juice, Greek yogurt and maple syrup. Mix until even consistency and no chia
seeds are stuck at the bottom of the jar. Put a lid on the jar and refrigerate overnight, or
for at least 6 hours. Store in refrigerator for up to 5 days.

Lemon Chia Seed Dressing
2 tablespoons chia seeds
2 tablespoons fresh lemon juice
2 tablespoons honey
2 tablespoons apple cider vinegar
¼ cup olive oil
Pinch of salt and fresh ground pepper, to taste
Directions:
Blend or mix all ingredients together. Taste and adjust seasonings, if desired. Add to
salad, toss and serve.

**If you have a history of dysphagia, chia seeds should be used with caution — especially
when consuming dry. The seeds can quickly turn into a gel ball when exposed to any
liquid. If you have esophageal restrictions be careful when using them.
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.