Archives for michelle

Meal Planning in the New Year

By: Dr. Alyssa Musgrove

 

With the start of the new year often comes a recommitment to the healthy habits we’d like to establish in our lives. If one of your resolutions is to eat healthier in 2024, there’s an easy tool that can help: meal planning. Taking some time to prep meals for the upcoming week or stocking the freezer with easy-to-reach-for meal options not only ensures you continue to make healthy choices day-to-day, it also saves time and money in the long run.

 

When it comes to meal planning, there is no “correct” method. Your approach may differ based on your cooking ability, personal goals, food preferences and schedules. If you eat fast food or takeout several nights of the week, you might have a goal to limit the times you eat out. If you already make a weekly shopping trip, your goal might be to choose one day when you do most of the cooking rather than firing up the stove or oven every night. If you are someone who regularly cooks at home, you might decide to spend a few extra minutes on Sunday creating a weekly meal schedule so you are not deciding last minute what to make and can be sure to have needed ingredients on hand.

 

The best way to start the meal planning process is to pick a day of the week to plan your menu — be it a menu for a week or a menu for the month. Then, make your grocery list. Be sure to take inventory of what you already have in the pantry, fridge and freezer. Some people prefer to designate a particular day of the week to a specific type of recipe and plan accordingly, such as Meatless Monday, Taco Tuesday, Crock-Pot Wednesday, Stir-Fry Friday, and Soup and Sandwich Saturday.

 

If you need some inspiration for your menu, here are a few of my prep-ahead favorites:

 

Breakfast: Egg cups, sweet potato hash, yogurt and fruit bistro box, overnight oats, breakfast taco scramble or breakfast burrito, chia seed pudding, smoked salmon breakfast bowl and boiled eggs.

 

Lunch: Mason jar salads (put the dressing at the bottom or add at time of eating), sandwich wrap, chicken or tuna salad on greens or toast, burrito bowl, roasted vegetables or zucchini noodles with pesto.

 

Dinner: Chili, stews, soups, salmon and asparagus, chicken parmesan, quinoa salad with a southwest twist that can be eaten hot or cold, stuffed bell peppers, spaghetti and meatballs, chicken and broccoli, one pan stir-frys and dinner casseroles.

 

The secret to efficient meal prep is multi-tasking. While foods are baking or simmering, chop fresh fruit and vegetables for grab-and-go snacks, or wash and dry salad greens for later. If you prefer not to pre-cook proteins, consider pre-chopping and marinating fish, poultry, tofu or meat so you can quickly pop them into the oven or a stir-fry later in the week. Consider making a double batch of a particular recipe or extra portions for another day or two of meals. Extra portions can also be frozen for later use. Get a head start on lunches by dividing prepared food into individual containers on prep day. You’ll earn yourself an extra 10 minutes of sleep knowing your lunch is ready for you to grab on your way out the door!

 

Planning meals in advance helps ensure we don’t head to the drive thru or reach for unhealthy options when hunger strikes. Meal planning is a habit you can develop now to stay on a healthy eating track throughout the new year.

 

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.

 

Find Your Rhythm

By Dr. Alyssa Musgrove

 

Do you struggle with sleep disturbances?

 

Do you feel fatigued, irritable, or moody?

 

If you struggle with sleep and energy levels, your circadian rhythm likely needs some TLC.

 

Your circadian rhythm is your body’s internal clock. It affects your sleep patterns, as well as your hormones, body temperature and eating habits. Our circadian rhythm is critically important because it directly impacts our mitochondria, the powerhouse of the cells. If our mitochondria are not working properly, it affects our longevity and how we age. Loss of rhythm has been linked to host of chronic diseases, including cancer, diabetes, and obesity.

 

Every day we encounter things that can have a detrimental effect on our circadian rhythm. The good news is there are several simple things you can do to get your rhythm back – and they’re free! Here are few suggestions:

 

Watch the sunrise every morning. The red light from the sun is healing to the pituitary and the pineal gland and sets the pace for the entire day. Do not expose yourself to blue light as the sun is rising – that means hold off on picking up that phone for the first hour of the day.

 

When the sun sets, limit the blue light. Don’t shoot the messenger, but you really shouldn’t be on a screen after dark. Screens emit blue light, which can be beneficial during the day, as blue wavelengths boost attention, reaction time, and mood. But at night, blue light exposure from your computer, tablet, phone, and even TV suppresses the secretion of melatonin, a hormone that greatly influences our circadian rhythm and sleep. If you must get on your computer after sunset, consider using blue blocker glasses or installing an app on your computer and phone that will adjust the color of the screen to a warmer tone as the night wears on. Avoid bright screens all together two to three hours before bed.

 

Stop eating three hours before bed

The later we eat at night, the more it affects our metabolism and blood sugar. If you need a snack after dinner, eat before bed, wake up in the middle of the night to eat, or must eat immediately upon waking, that’s a sign that your metabolism needs some attention.

 

An MD Anderson study of 44,000 people looked at the timing of meals and showed those who fasted just 13 hours a day — meaning they finished eating at 6 p.m. and didn’t eat again till 7 a.m. — saw a 70 percent reduction in the recurrence of cancer. The study found it didn’t matter what the participants ate. It only looked at the timing of their meals. A 13-hour overnight fasting window helps your body “take out the trash” and reset itself for the following day.

 

Get to bed by 11 p.m. (at the latest)

One of the most profound ways we can heal our bodies is through sleep. From 11 p.m. to 3 a.m. your liver is doing its job breaking down, repairing, and rebuilding. It’s also dealing with your blood sugar issues, hormonal processes and neurotransmitter processes.  If you’re awake during that time, you are basically preventing your body from doing this important work.

 

If you’re a night owl, getting to bed earlier might require you changing up your schedule a bit. Start by pushing your bedtime back 15 minutes earlier a night. Even if you’re wide awake, laying there at 12 30 a.m., it pays to work on this new habit. Remember, it takes 30 days to establish a new habit and a good 90 days to solidify it.

 

Clean up your sleep environment

Your bedroom should be completely dark. Invest in blackout curtains, if necessary, and keep the temperature cool. While you’re at it, keep all electronics out of the room. Turn your wi-fi router off at night (you can easily do this by putting it on a timer) and watch what happens to your mood, sleep rhythm, blood sugar, and blood pressure.

 

If you are alive and living on the planet today, your circadian rhythm is likely taking a hit. Do what you can, when you can, to protect this rhythm and ensure good health for years to come.

 

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.

 

 

 

 

 

 

Power of Plants

By: Dr. Alyssa Musgrove

 

Studies show we spend close to 92 percent of our day indoors.  What’s more, certain air pollutants are 100 times more concentrated in our homes than they are outside. This means the quality of the indoor air we breathe is important for our overall health.

 

Indoor air pollution occurs when certain pollutants from particles and gases contaminate the air of indoor areas.  These toxic particles and gases, called volatile organic compounds (VOC), are released from the synthetic materials in our daily spaces, including carpets, vinyl floors, cleaning products, air fresheners, paint, upholstery fabrics and more.  Two of the most common indoor VOC examples are benzene, found in some plastics, fabrics, pesticides and cigarette smoke, and formaldehyde found in some cosmetics, dish detergent, fabric softener and carpet cleaners.

 

Walking into a home or office building is not likely to make you sick immediately but, over time, your body can absorb potentially toxic substances in the air. Exposure to indoor air pollution can resemble symptoms similar to a cold or seasonal allergies, including headache, scratchy throat, dizziness, fatigue, runny nose and itchy watery eyes. These symptoms usually disappear within a couple hours after leaving the polluted environment.

 

While we are exposed to indoor air pollution daily, the good news is you don’t need to invest in expensive air filtration and ventilation systems.  There is another very practical and affordable way to clean the air indoors: houseplants.

 

Studies conducted at the University of Georgia, Pennsylvania State University and NASA have all demonstrated that potted plants in the home can absorb harmful chemicals through their leaves and roots. In a study with the Associated Landscape Contractors of America, NASA researchers discovered that indoor plants were able to remove up to 87 percent of air toxins within 24 hours.

 

There are other benefits to houseplants, as well. Researchers at The Royal College of Agriculture found students were more attentive and more likely to return to class if there were plants in the lecture halls. The Agricultural University of Norway found potted plants reduced stress in office workers and lowered the number of sick days taken. Additionally, they found plants in the workplace decreased fatigue and increased productivity.

 

Experts recommend one plant (6 to 8 inches in diameter) for every 100 square feet. In office buildings, they recommend one large plant for every two employees. While that may sound like an excessive number of plants for a large house or building, keep in mind having some plants is better than having none at all. When adding plants to your home or office, be sure to purchase them in clay pots, as plastic pots can release VOCs.

Here are five of the most beneficial houseplants for improving indoor air quality:

Peace Lily

This tropical plant breaks down and neutralizes toxic gases like benzene, formaldehyde and carbon monoxide. This is a great choice to add to your office, as some studies show they absorb electromagnetic radiation from digital devices. They acclimate to a variety of indoor environments, do not require much light, and droop when water is needed.

 

English Ivy

A common outside climbing plant, this ivy may reduce the amount of mold in the air inside your home, as well as absorb toxins from cigarette smoke. It is said to be fantastic for asthma and allergies. It is easy to grow and care for but can he harmful if eaten, so it is wise to keep the plant away from pets and children.

Mother-in-Law’s Tongue or Snake Plant
This plant is easy to care for and grows well with little maintenance. It increases the oxygen supply in the room, removes benzene, nitric oxide and formaldehyde. Do not overwater this plant, as it will rot if the soil is moist for too long.  This plant may also be toxic when ingested, so take care if you have pets and children.

 

Bamboo, Reed or Lady Palm
This plant thrives in low light and easily tolerates the warm and cool air conditions of the home environment. It readily absorbs out-gassing from furniture, so if you have purchased a new chair or couch you may want to decorate with this palm. It can grow up to 6 feet tall and add elegance to any room.

Aloe Vera
Aloe is well known for its healing properties and is especially soothing for burns. However, it is also known to remove formaldehyde from the air.  Aloe is a smart choice for a sunny kitchen window.

Adding just a few potted plants can go a long way toward improving your indoor air quality and reducing health risks.

 

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.

 

 

Travel Support

By: Dr. Alyssa Musgrove

 

Travel and the holidays seem to go hand in hand. But, while it can be fun to reconnect with family and friends, it’s no secret that traveling can wreak havoc on your body and your health.

 

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.

 

Wishing everyone safe travels – and good health — this holiday season!

 

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.

 

Thanksgiving Leftovers

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 on November 24th, 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 Thanksgiving 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.  The possibilities are truly endless.

 

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.

 

 

 

 

 

Safer Cleaners

By Dr. Alyssa Musgrove

 

The cleaning products we bring into our homes can contribute to poor indoor air quality, and can expose us and our families to unnecessary chemicals that can contribute to chronic health issues. One of the easiest ways to start reducing exposures to harmful chemicals in the home is by swapping out your conventional household cleaners for brands that use safer, healthier ingredients.

 

When shopping for household cleaners of any kind, follow these guidelines to ensure you’re choosing safer options:

 

  • Shop for cleaning products at a natural foods store. While this is not a guarantee the products are totally safe and non-toxic, they will very likely be better than conventional cleaning products.
  • Rather than trying to memorize a long list of ingredients, focus on avoiding products containing the following ingredients.
    • Fragrance – a protected formula of undisclosed chemicals, often containing phthalates which are known hormone disruptors.
    • Triclosan – an antibacterial ingredient linked to hormone disruption, particularly of the thyroid.
    • Glycol Ethers – a class of solvents commonly used in household cleaners.
    • Ethoxylated ingredients – Chemicals with names ending in -eth, like laureth, ceteareth, Steareth-2, and any ingredients starting with PEG, as these may be contaminated with the carcinogen 1,4-dioxane.
    • Methylisothiazolinone – a powerful biocide that is linked to nerve damage.
    • Bleach – extremely caustic respiratory irritant.

There is a lot of “greenwashing” in the cleaner industry — brands that market themselves as green and non-toxic but are not. Choose brands that have a full commitment to safer, non-toxic products, and avoid the “green” versions from mainstream brands. Healther brand options include:

 

  • Branch Basics
  • Mama Suds
  • EcoMe
  • Meliora
  • Molly’s Suds
  • Greenshield Organics
  • Attitude
  • Pure Natural
  • Better Life (some products in their line contain methylisothiazolinone – skip these)
  • Bon Ami

 

And for minimal time and financial investment, you can make your own cleaning products. The three fundamental ingredients for home cleaning are vinegar, lemon juice, and baking soda. Small amounts of plant-derived essential oils can be used to boost antibacterial properties of any of these cleaners.

 

All Purpose Disinfectant
Mix together and add to a new, unused spray bottle:

  • 1 cup filtered water
  • 3/4 cup white distilled vinegar
  • 2 teaspoons rubbing alcohol
  • 8-10 drops essential oils of choice: (thyme, tea tree, lavender, oregano, clove, rosemary).

 

Floor Cleaner

Mix together:

  • 1 cup filtered or distilled water
  • ½ cup white distilled vinegar
  • ½ cup rubbing alcohol
  • 2-3 drops of dish soap (not Castile soap)
  • 20-30 drops essential oils of choice: (thyme, pine, spruce, lemon, tea tree, rosemary).

 

Sink & Shower Scrub

Mix together:

  • Baking soda
  • Liquid soap

 

Mix until you have a consistency that works for the surface you’re cleaning. Make only as much as you need as it does not keep well. Apply with a sponge and wipe off.

 

Microwave Ovens

Make a paste of 3-4 tablespoons baking soda mixed with water, and using a sponge, scrub as needed. Rinse with a clean sponge.

 

Cutting Boards

It’s not true that wood cutting boards harbor more germs than plastic ones. In fact, they’ve shown to have less germs than many plastic types. Disinfect either kind of cutting board by washing them with soap and water and then spraying them with a vinegar and/or hydrogen peroxide solution. Air dry. To remove stains, make a paste with baking soda, scrub, and rinse.

 

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.

 

Recipes for the Season of Sweet

Recipes for the Season of Sweet
By Dr. Alyssa Musgrove

The holiday season can pose a challenge for people trying to adopt healthier eating habits.  If you find yourself questioning how you’re going to make it through this sweet-laden season, fear not. The good news is you can indulge (in moderation) without guilt. The key is not to deprive yourself of the sweet pleasures. Instead, find replacement recipes so you can enjoy your treats and stay healthy. Below are a few common holiday recipes made with healthier ingredients. You’ll still get the great taste, but you’ll also get nutrients that you won’t find in the sugar-filled standards.

Granny Smith Apple Crisp
Courtesy of: ElanasPantry.com

Filling:
4 large Granny Smith apples
1 Tbsp. lemon juice
1 Tbsp. honey or maple syrup
¼ cup water
1 Tbsp. arrowroot powder

Topping:
1 cup blanched almond flour
¼ tsp. Celtic sea salt
1 tsp. ground cinnamon
1 Tbsp. vanilla extract
1 Tbsp. coconut oil
2 Tbsp. honey or maple syrup

In a 1.5-quart Pyrex bowl, toss apples, honey and lemon juice. Stir water and arrowroot powder together and make a slurry, then toss into apple mixture. Pour apple mixture into 8”x8” glass baking dish. In a medium bowl, combine almond flour, salt and cinnamon. In a small bowl, combine vanilla, coconut oil and honey. Stir wet ingredients into dry (mixture will be very crumbly). Sprinkle topping over apple mixture. Bake covered at 350 degrees for 45 minutes, until apples are soft, and topping is golden brown.

Healthy Hot Chocolate

1 cup unsweetened almond milk

1 rounded tablespoon of cacao powder

Stevia to taste (about 15 drops of liquid stevia or one packet of stevia powder)

1 Tbsp of coconut butter (you can find this in health food stores or online)

Directions:
Whisk all ingredients together in saucepan making sure ingredients are blended well while heating on the stove top. Serve when hot.

 

Jules’ Banana Pudding
Courtesy: Paleo Comfort Foods

1 can coconut milk (Thai Organic is a good choice)

2 large egg yolks

1 tsp vanilla extract (without corn syrup)

1 Tbsp coconut oil

1 Tbsp coconut butter

3 really ripe bananas (almost black)

½ tsp cinnamon

Directions:
Whisk coconut milk, egg yolks and vanilla together over medium heat. Stir constantly with a whisk or wooden spoon until mixture starts to thicken. Remove from heat.

In a small frying pan, heat the coconut oil and coconut butter over medium heat and add slightly mashed bananas along with cinnamon. You’re just cooking long enough to let bananas start to caramelize somewhat.

Pour the coconut milk and egg mixture into a food processor or blender along with the cooked bananas and process until smooth and creamy. Empty contents into a bowl and place a layer of plastic wrap directly on the surface. This will prevent a skin from forming. Refrigerate to chill and serve topped with some sliced bananas.

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.

 

Back Pain

By: Dr. Alyssa Musgrove

 

If you, or someone you know, is always searching for back pain relief, it may be time to examine the psoas muscle. I work on the psoas (pronounced SO-as) muscle every day with my patients. Many people have not heard of this muscle, yet it is a major player when it comes to back pain, especially when there is difficulty straightening up from a seated position.

 

The psoas is a rope-like muscle that attaches to all the low back bones (lumbar vertebra), runs down across the groin and attaches to the inside of the hip. The psoas is joined at the hip, literally, by the iliacus, which travels from hip to thigh. Together, the psoas and iliacus make up the iliopsoas – the body’s most powerful hip flexor. The psoas helps promote good posture and stabilizes your abdomen and pelvis as it works together with your abs, obliques and lower back muscles. Every time you stand, walk, or run, or play golf, you’re engaging the psoas.

 

When the psoas is weak or tight, it can cause symptoms such as pain across the lower back, groin pain, hip pain, pain in the buttocks, difficulty walking up stairs or hills, tight hamstrings, knee pain and even foot pain.

 

John Stiner, a massage therapist based in Durham, N.C., whose credentials include a 2008 stint with the Nike Oregon Project, has noticed an epidemic of psoas tightness among his running clients. The number one culprit, he says, is your chair. Sitting for long periods puts the psoas in a perpetually shortened state. The muscle has memory and will maintain this shortened state, even when you get up from your chair. “Our bodies simply aren’t designed to sit all day,” says Stiner.

 

Another cause of imbalanced psoas muscles are abdominal crunches. Performing too many sit-ups causes the psoas muscle to shorten, which can lead to an increased arch in the lower back and a head-forward posture. While this posture is normally seen in the elderly population, nowadays, we are seeing this type of posture in younger people.  Rather than just focusing on abdominal exercises, it is better to have a more balanced program that works the core muscles in the back, as well as the front of the body. Sleeping in the fetal position also causes prolonged periods of stress on your psoas muscle.

 

You can perform a simple test to determine if you have a tight psoas. Lie on your back with both legs straight. Pull one knee towards your chest. If the other leg lifts off the floor, then your psoas is too tight. Now try the other side.

 

Regular gentle stretching is the best antidote for a tight psoas. Keep in mind that it will take time to release the psoas. The muscle has to be retrained, and you have to be consistent with the stretching. Be careful not to overstretch, which can cause the muscle to contract and shorten. Start your stretch slowly and ease into it without straining. You want to feel a lengthening sensation of the muscle.

 

Here are two simple psoas stretches you can try at home:

 

KNEELING LUNGE

Kneel on one knee, with the front leg forward at a 90-degree angle. With your pelvis tucked, lunge forward, easing into the stretch without straining. If your psoas is tight, your natural tendency may be to arch your lower back; make it a point to keep the back straight. Raise your arms overhead for an added abdomen stretch. To dynamically stretch the psoas, complete 20 reps on each side, holding the lunge for 2 to 3 seconds.

 

WARRIOR YOGA POSE

Step one foot 3 to 4 feet in front of you. Lunge forward until your front knee is at a right angle. (Readjust your foot position if necessary.) Turn your back foot out about 45 degrees. Keeping your back foot firmly planted, and your head, shoulders, hips and knees facing forward, raise your arms overhead. Relax your shoulders; don’t let them inch up. Lift your rib cage away from your pelvis to really stretch the psoas. As in all yoga poses, breathe deeply and easily. Don’t strain. Hold for 30 to 60 seconds.

 

Other tips to keep your psoas in top shape include:

 

  1. Sitting less — Try to get up every 45 minutes, at least. If you are traveling long distances, stop every 3 hours and stretch or walk for 5-10 minutes.
  2. Reach for support — Add support to your car seat by using a rolled up towel or small pillow behind your lower lumbar spine.
  3. Professional massage — Massage can help relieve a tight psoas, although this type of massage is not always comfortable.

 

By consistently working to relax the psoas and gradually restore its length, you will help reduce lower back pain, hip pain, groin pain, buttock pain and tight hamstrings, as well as prevent future injury.

 

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.

 

 

 

Importance of Fiber

By: Dr. Alyssa Musgrove

Did you know an estimated 95 percent of American adults and children do not consume the recommended amount of daily fiber?

On average, adults in the United States consume just 10-15 grams of fiber a day – 50 percent less than the recommended daily intake. Why is this problematic?  Fiber provides many important health benefits. Published research shows those who consume the recommended daily intake of fiber decrease their risk of dying prematurely from a cardiovascular condition by 15-30%. In addition, consuming foods rich in fiber is correlated with a 16-24% lower incidence of stroke, type 2 diabetes, colon cancer and heart disease.

Fiber also helps keep our bodies functioning optimally. Foods rich in fiber require more chewing and are not completely broken down in the digestive tract. As a result, fiber-rich foods tend to increase satiety without adding calories, thereby helping with weight control. Fiber can help slow the absorption of sugar and prevent blood sugar spikes after meals. Fiber also helps speed up the elimination of toxic waste through the colon, preventing constipation while reducing the risk of developing hemorrhoids and colitis.

Current research recommends individuals consume between 25-30 grams of fiber daily in order to achieve these health benefits. Optimal fiber intake varies with age and health goals, so how much fiber should you have per day? Here are some general recommendations from the Academy of Nutrition and Dietetics:

Adult women under the age of 50 — 25 grams per day
Adult men under the age of 50 – 38 grams per day
Women over the age of 50 — 21 grams per day
Men over the age of 50 – 30 grams per day

Eating more than 30 grams of fiber per day may yield additional health benefits, but you typically do not want to exceed 70 grams. Eating more than 70 grams a day could cause unpleasant symptoms, which even happens to some people after 40–45 grams. You have consumed too much fiber when you experience minor gastrointestinal side effects, such as bloating or gas. These symptoms often are a reaction to a sudden increase in fiber intake and go away over time. Other symptoms of excess fiber consumption can include constipation, diarrhea, abdominal pain, mineral deficits, dehydration, acid reflux and, in rare cases, intestinal blockage.

Fiber supplements such as Metamucil, FiberCon, Psyllium Husk, and Citrucel can be helpful for some, however it is easy to over consume fiber with these supplements and these products do not provide the same amount of vitamins and nutrients as natural whole foods.

When adding fiber to your diet, keep in mind, there are two types of fiber: soluble and insoluble. It is important to consume a mix of both.

Soluble fiber dissolves in water. As it moves through the digestive tract it changes and becomes more gelatinous. Soluble fiber is fermented by bacteria and is considered a pre-biotic. Good sources of soluble fiber include kidney beans, pinto beans, Brussels sprouts, broccoli, spinach, zucchini, apples, oranges, grapefruit, grapes, prunes, nuts, seeds, oatmeal, flax seeds, flax seed powder and whole-wheat bread.

Insoluble fiber does not dissolve in water, so this type of fiber does not change its form as it goes through the digestive track. Insoluble fiber can also be fermented by bacteria in the colon as a pre-biotic. It functions to move bulk through the digestive track and control the pH levels in the intestines, helping prevent constipation. Food sources of insoluble fiber include vegetables — especially dark green leafy ones, root vegetable skins, fruit skins, whole-wheat products, wheat bran, wheat germ, brown rice, nuts and seeds.

Go slow when increasing your fiber intake to prevent unwanted side effects, and always make sure to consume plenty of water when eating high-fiber foods. Also, keep in mind that eating a high-fiber diet can interfere with the absorption and effectiveness of certain medications, so talk to your doctor about which medications to take with caution and when to take 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.

 

 

 

Seafood

By Dr. Alyssa Musgrove
Seafood can be a great addition to a healthy diet, providing a great source of protein, and the heart, and brain-
healthy omega-3 fatty acids. But seafood can also carry a long list of chemicals that can render it unhealthy.

Due to widespread pollution, most types of seafood have some degree of contamination which is generally unavoidable. However, some types of seafood have such high levels of contaminants they qualify for seizure by the FDA.

Most consumer seafood guides rate fish based on sustainability (health of the population, environmental impact of fishing method, etc), but fail to consider the toxicity levels of those fish. Below are some guidelines to help you avoid the seafood with the highest level of contaminants and direct you toward healthier options.

Seafood to Avoid or Reduce Consumption of:
Tilefish, Swordfish, Shark, King Mackerel
These fish are the apex predators of the ocean and have some of the highest levels of the neurotoxic chemical methylmercury. Methylmercury exposure can result in a long list of serious health issues including autoimmune disorders, insomnia, memory loss, immune system damage, cognitive dysfunction, tingling in the extremities, seizures, depression, anxiety and delayed development. It’s best not to consume these fish.

Tuna
Tuna consumption is our primary exposure to the neurotoxic chemical methylmercury. Tuna are higher up on the ocean food chain and bioaccumulate toxins easily.
Atlantic Bluefin and Bigeye tuna, most commonly served as sushi tuna, have the highest levels of methylmercury of all tuna species and should be avoided, especially by women of childbearing age, and women who are pregnant or nursing.
Yellowfin & Albacore tuna are referred to as “chunk lite” and “white meat” respectively and are often found in canned tuna (although Yellowfin is also served as sushi). Both species of tuna have moderate levels of methylmercury. Limit consumption of this type of fish to 1-3 times per year, or never if you have known heavy metal issues.
Skipjack tuna is the smallest of the tuna species and therefore has the lowest amount of methylmercury contamination (although still much more than salmon). If you are going to eat any canned tuna, be sure it’s Skipjack, or that you’re buying the SafeCatch brand, which tests every fish for methylmercury levels. Children under 55 pounds should limit Skipjack tuna consumption to once per month.

Farmed Salmon
Most of the salmon in restaurants and grocery stores is farmed Atlantic salmon. Farmed salmon, no matter where it’s from, can have very high levels of polychlorinated biphenyls, or PBC. These chemicals were banned decades ago due to their health effects, but because they are persistent in the environment are still found in animal foods. Similarly, farmed salmon can have high levels of dioxins, a potent carcinogen and hormone
disrupting chemical. Even imported salmon from places like Scotland and Norway are farmed, so pass on these as well.

Imported Shrimp
Most shrimp is imported from Southeast Asia, where regulations about fish farming are lax. Shrimp is notorious for being raised in filthy water, and is regularly dosed with antibiotics, pesticides, hormones, and other chemicals banned in other countries. Since the FDA inspects less than 2 percent of imported seafood, most of these contaminated shrimp pass freely into commerce. Shrimp farmed or caught domestically in the US are a healthier option. (There’s a vendor who catches shrimp off the Georgia coast every Thursday and sells them
fresh (not frozen) on Saturday at the Harmony Farmer’s Market.)

Tilapia
Tilapia is a popular mild tasting whitefish. Nearly all tilapia is farmed and can contain several contaminants like pesticides and antibiotics. Additionally, because of the feed given to farm raised tilapia (like corn and soy), they have a higher ratio of inflammatory omega-6 fatty acids to anti-inflammatory omega-3 fatty acids. This renders the fish nutritionally inferior, and with the pesticides and antibiotics, not a good choice for consumption.

So, what seafood should you eat? SMASH is a handy acronym to help you choose fish with the highest nutritional value and lowest levels of contamination. SMASH fish are all shorter lived, lower on the food chain species that can make great alternatives to the more contaminated types of seafood. SMASH fish include:
Salmon (wild caught from the Pacific only)
Mackerel
Anchovies
Sardines*
Herring
*Some types of sardines can have higher levels of PCBs and should be consumed in moderation.
By keeping the SMASH acronym in mind the next time you’re at the grocery store, you can reap the nutritional benefits of seafood, while limiting toxicity and chemical exposure.

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.