Archives for michelle

Fall is in the Air

By: Dr. Alyssa Musgrove

Last Saturday marked the first day of fall. Temperatures are finally cooling off and soon the comforting and soothing scents of the season will be cropping up all around us. It’s time for pumpkin spice and everything nice!

While it’s easy to reach for candles and air fresheners to enhance those fall fragrances this time of year, these products may not be the healthiest choice. Many scented candles and air fresheners use synthetic perfumes. These perfumes are not aggressively regulated, so it’s difficult to know exactly what is being released into the air. On top of that, many candles and air fresheners contain phthalates. Phthalates are known endocrine disruptors that have been shown to play a role in hormone abnormalities and other health problems.

The good news is that it’s very easy – and a whole lot healthier – to make your own stovetop air fresheners from whole food ingredients. A basic stovetop potpourri made of spices, dried fruit peels, and extracts will fill your entire home with a wonderful toxic-free aroma that lasts throughout the day.

Additionally, simmering potpourri on the stove is a great way to add moisture to the air. I often leave mine on for an hour or two, replacing the water as needed. All of that extra moisture helps the heat to stay longer and carries the aroma throughout the house.

Below are several of my favorite simmering pot recipes.  Any of these recipes can be modified to suit your personal preference. There are an infinite number of combinations, so go ahead and experiment!

Be sure to discard the ingredients in the pot once the mix starts to smell or look “off.” (I’ve never simmered a stovetop potpourri for more than a week.) It also helps to have a dedicated pot for your stove top simmers, as cleaning the pot afterwards can be a chore and involve some scrubbing. This is definitely not something you want to do in your favorite pot!

Basic Fall Stovetop Simmer

  • 5 cups water
  • 2 navel oranges, peeled
  • 1 apple, sliced in half
  • 3 cinnamon sticks
  • 3 star anise
  • 1 teaspoon-sized knob of fresh ginger
  • 1 teaspoon whole cloves
  • 1/4 teaspoon dried orange peel

Combine all ingredients together in a saucepan and heat over low heat until simmering. I have kept this going for a few hours, adding additional water when needed. You can also place everything in a small crockpot and set it on low or high with the top off.

Other variations:

Ginger Orange

  • 3 cups water (or enough to cover the fruit and spices)
  • 1 cup orange juice
  • 2 oranges cut into wedges or 1 cup dried orange peel or 2 cups fresh orange peel
  • ¼ cup grated or thinly sliced fresh ginger or 2 Tbs. dried ground ginger

Cinnamon Apple

  • 1 quart water (or enough to cover the fruit and spices)
  • 2 apples cut into slices or 1 cup dried apple peel or 2 cups fresh peels and/or cores, organic if possible
  • 6 cinnamon sticks
  • 2 Tablespoons whole cloves or 1½ Tablespoon ground cloves (I think whole have a stronger scent and I love these cloves)

Apple Cider Chai

Winter Woods Simmering Pot

  • ½ cup juniper berries
  • 1 sprig thyme (or 1 teaspoon dried thyme)
  • 1 sprig rosemary (or 1 teaspoon dried rosemary)

Ginger Citrus Simmering Pot

  • ¼ cup grated ginger (or 1 tablespoon ground ginger)
  • peel of 2 oranges
  • peel of 1 lemon
  • 1 bay leaf

Citrus

  • 1 Orange, Sliced
  • 1 Lemon, Sliced
  • Cranberry Bliss
  • 1 orange
  • ½ lemon
  • 1 cup cranberries
  • 2 cinnamon sticks
  • 1 tablespoon cloves

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.

 

Balance

Improve your balance to prevent falls
By: Dr. Alyssa Musgrove

Here are a few sobering statistics: One in three adults over the age of 65 has a serious fall each year. About 20 percent of women who fracture a hip become permanently disabled and another 20 percent die within a year.

While the elderly population is more prone to falls that can lead to serious complications, balance is important for all ages. Balance training can benefit everyone – whether you are older and want to improve basic day-to-day function or an athlete wanting to enhance performance and prevent injuries. With balance, it’s always best to be proactive. If we work on enhancing our balance and stability now, we can help prevent serious falls and injuries later.

The key to maintaining our balance is staying active. By staying active and continuing to challenge our balance, we can improve our overall stability. While improving balance will certainly help protect you from falls, it also can help improve overall mobility and fitness, while also allowing you to maintain independence and complete daily activities with ease.

Below are six strategies you can begin incorporating into your daily routine to help strengthen the muscles that keep you steady on your feet.*

1. Incorporate simple exercises. The following exercises help strengthen the core and lower-body muscles, which are critical for stability.

* Exercise 1: This move helps improve one-legged balance. With feet together, pick up one foot with the knee facing forward or to the side. (Be sure to keep a stable chair or wall within arm’s reach for safety.) Hold the position with eyes open, then closed. Switch feet and repeat for four reps on each foot. You can also try to do this while you are washing the dishes. Once you can hold the pose for 30 seconds on each side, stand on a less stable surface, such as a couch cushion. To increase the challenge even more, do it with your eyes closed.

* Exercise 2: The same sobriety field test cops give drunk drivers also improves balance. Take 20 steps forward, heel to toe. Then walk backward, with toe to heel, in a straight line.

  1. Strengthen those knees. Knee strengthening exercises,like leg presses and lateral movements with the arms, can help build strength. As knee strength builds, it helps improve proprioception awareness with the mind and body, and also allows you to continue a movement or action in place far longer with proper form.
  2. Consider Tai Chi or Yoga. Studies show Tai Chi participants were less likely to fall than those who took part in basic stretching programs or made lifestyle changes. Yoga works, too: According to Temple University research, women 65 and older who took twice-weekly yoga classes for 9 weeks increased ankle flexibility and showed more confidence in walking. That last part is important, says lead researcher Jinsup Song, PhD, “because when people are fearful of losing balance, they tend to do less to challenge themselves.”
  3. Work your core. This table top exercise increases core strength, which is directly linked to your balance. Using a mat to protect your knees, get on all fours on the floor in table top position. Make sure the back is flat and the neck is aligned with the spine. While looking at the floor, raise and extend your right arm and your left leg at the same time. Keep a tight core. Hold for 3–5 seconds and repeat on the other side. Perform 10 reps on each side.
  4. Focus on the legs. Sturdy legs can help prevent a stumble from turning into a fall. To build quads, start with a simple squat: With feet hip-width apart, bend knees and hips and slowly lower yourself as if sitting in a chair behind you. Keep arms straight out, abs tight, back straight, and knees above shoelaces. Stop when thighs are parallel to the floor or as close as you can get, then contract the gluteal muscles in your buttocks as you stand back up. Aim for three sets of 10, with a one minute break after each set.
  5. Sleep more than seven hours a night. A study at the California Pacific Medical Center showed how sleep deprivation reaction time is directly related to falls. Researchers tracked nearly 3,000 older women and found that those who typically slept between five and seven hours each night were 40 percent more likely to fall than those who slept longer.

By incorporating these techniques, you should notice improvements in your balance, coordination, posture, core strength and agility. Most importantly, you’ll help prevent future falls and be able to maintain your independence for years to come.

*It is always important to seek expert training and support when possible. Work with a physical therapist or licensed trainer to ensure you are selecting the right exercises to help you reach your goals safely and effectively. If you have severe balance problems or an orthopedic condition, get your doctor’s clearance before doing balance exercises.

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.

 

Cravings

By: Dr. Alyssa Musgrove

All of us have experienced a craving for a specific food, whether it be for salty potato chips, creamy peanut butter or sweets like ice cream and chocolate. A craving is a signal from the body that something is needed. Cravings can be driven by physical, emotional or biochemical factors.   For example, pregnant women might experience strong cravings due to hormonal changes that disrupt and change their sense of taste and smell. When we’re feeling emotionally stressed, we might crave “comfort” foods.

When a craving hits, you’re faced with a few options: You can give in to it; you can find out what your body really needs; or you can find an alternative distraction like taking a walk, phoning a friend or jumping into your bath tub, hot tub or pool. Some cravings only last 3 to 5 minutes, so finding a distraction does not always have to be a long, drawn out affair.

Below are a few common cravings and some thoughts on what your body might really need instead.

Potato Chips
A potato chip craving could be an indication you’re low in sodium. Sodium, more commonly known as salt, is an essential electrolyte needed in large amounts — especially for normal nerve and muscle function.

We obtain sodium through food and drink, and we lose it when we sweat and urinate. When we sweat in the heat, we actually sweat minerals, not water. After excessive sweating, or long periods outside, the body needs more than just water to replenish what is lost. (Certain medications can also make the body excrete excess fluid.) Conversely, too much sodium can lead to heart issues like high blood pressure.

The recommended daily intake of sodium is around 2,300 milligrams. Instead of satisfying this need with processed food like potato chips, reach for healthy whole foods instead. Beets, spinach and chard are a great source of sodium and packed with disease fighting antioxidants. Raw cashews and walnuts can be a good replacement in moderation — keep the serving size to one ounce (about 18 cashews and 15 walnuts). Popcorn drizzled with a butter-flavored olive oil (sold locally at the Plantation Olive Oil Company) is another healthier option. My favorite salty, satisfying snack is ‘crunchy seasoned peas’ made by BHUJA, which can be found in the gluten free section at Publix (often hanging on an end display).

Ice Cream
If you find yourself craving the cool, sweet taste of ice cream, it could be an indication you are low on sleep. The amino acid tryptophan (also found in your Thanksgiving turkey) is found in high-fat dairy products. Tryptophan assists in the production of melatonin and serotonin to help you feel sleepy and relaxed. Instead of caving to a late-night bowl of ice cream, try getting to bed an hour earlier, incorporating an afternoon power nap, or enjoying some quiet time for 20-30 minutes. Naps help improve immune function, boost your mood and increase alertness. Adults should limit a nap to 30 minutes or less. If you are sleep deprived, a 90 minute to 2-hour snooze can be beneficial. Instead of ice cream, try snacking on frozen blueberries for a sweet, refreshing snack.

Peanut Butter
A peanut butter craving could be an indication you are low in healthy fats, which are essential for survival. Contrary to popular belief, eating fat does not make you fat. Healthy fats, such as omega-3s, help protect the nervous system and brain. Omega-3 fats can be found in oily fish like sockeye salmon. Calories from fat are more nutrient dense than calories from carbohydrates and protein, and can help you feel fuller faster. Try reaching for an avocado sprinkled with lemon pepper.

Chocolate
Some people get hooked on the boost that chocolate can give, which then leads to compulsive habits. However, a chocolate craving can also indicate a magnesium deficiency. Magnesium is required for over 300 enzyme reactions in the body. Common symptoms of a magnesium deficiency include irritability, anxiety, extreme fatigue combined with insomnia, lack of concentration and muscle spasms. Before grabbing that candy bar, reach for magnesium-rich foods such as almonds. If nothing but chocolate will do, opt for quality dark chocolate, preferably organic and above 70% cocoa. A magnesium supplement may also help.

Baked Goods and Pastries
If you are feeling anxious or stressed, baked goods and pastries can provide a temporary calming feeling. That’s because the sugar triggers a quick dopamine rush, also known as the “feel good” hormone. But that sugar rush soon turns into a blood sugar crash, which fuels inflammation and will leave you feeling sluggish. The naturally occurring sugars in fruits such as peaches, berries and apples are a healthier choice. You could also try a small amount of dried fruit, such as prunes or raisins.

Soda
Sparkling water, with a squeeze of lime or slice of orange, delivers the carbonation found in soda, minus all the excess sugar.

The next time a craving hits, dig deeper to uncover the real reason behind it. If anything, try making a lateral move and reaching for a healthier choice.

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.

Brain Foods

By: Dr. Alyssa Musgrove

Brain health is critically important because we use our brain throughout our lives. When we’re young, our brains help us develop motor skills, learn and study new information. As we age, we want to preserve our memory and ensure our cognitive ability stays sharp and focused.

Our daily choices have a significant impact on our brain health. Specifically, what we choose to fill our plate with can either help support or deteriorate our brain function. Here are some of the best foods to integrate into your diet regularly for a healthy brain.

Oily Fish
Oily fish like sockeye salmon, herring, and sardines are rich in omega 3 fatty acids, a good fat that is crucial for supporting the development of new brain and nerve cells. Ideally, you should aim for at least two portions of oily fish per week – but be sure the fish is wild-caught as opposed to farm raised. Farm raised fish have been shown to contain high levels of mercury and toxins. You can also take fish oil as a supplement. Nordic Naturals is a high-quality brand that we sell at our office.

Nuts and Seeds
If you are vegan, vegetarian or do not like eating fish, there are other food options available that are rich in omega 3’s. Flax seeds are a plant source of good fats. You can purchase flax seeds that are already ground into a powder and are virtually flavorless. Flax seed powder can be sprinkled over food, added to salads or blended into smoothies for a nutrient boost. Walnuts are another good source of omegas. Four walnut halves a day contain a sufficient amount of healthy fat and also vitamin E, which can help protect against Alzheimer’s.

Coconut Oil
Coconut oil is a natural anti-inflammatory and can help reduce inflammation in the brain. It is ideal to use when cooking at high heat. You can also add some coconut oil to your morning coffee for an additional boost in alertness.

Avocados
Avocados are one of my favorite snacks and are actually considered a fruit. Avocados have the lowest amount of sugar and highest protein content of any fruit. Avocados are packed with healthy monosaturated fats, which are responsible for keeping blood sugar levels steady and great for your skin. Avocados also contain water soluble vitamins C and B, which are not stored in the body and need to be replenished daily. Additional nutrients hiding out in this unassuming fruit include folate and vitamin K, which help prevent blood clots in the brain, and improve memory and concentration.

Turmeric
Turmeric is a root that has been used for its healing properties and health benefits for centuries. Curcumin, an active compound found in turmeric root, is a powerful antioxidant and anti-inflammatory agent that has been shown in studies to help clear the amyloid plaques in the brain that contribute to conditions such as Alzheimer’s disease. Curcumin can be taken in high doses daily to help with arthritis and joint pain, as well. In order to experience the anti-inflammatory effects, you need about 500 to 1,000 mg per day. Turmeric powder can be added to eggs in the morning or can be consumed as a tea.

Broccoli
Broccoli is considered a low-calorie superfood. Eat all your heart (or brain) desires! Broccoli is packed with vitamin K, which supports blood vessels in the brain, and vitamin C, which boosts the immune system. It’s also high in fiber, so you’ll feel full quickly while eating it.

Celery
Celery is low in calories but high in nutrients and antioxidants, making it a great snack if you are looking to boost your brain and shed some stubborn quarantine pounds. Most people eat celery stalks, but the leaves and seeds can be added to soups, stir fries or juiced for a super hydration boost.

Beets
Beets contain nutrients to boost energy and performance, enhance blood flow to the brain, and help filter your blood of toxins. My favorite way to eat them is pickled. Simply boil the beets until tender, add salt and apple cider vinegar, and store in the refrigerator in a glass container in the juice they were boiled in. Beets are great as a snack or salad topper. Just be sure to enjoy them in moderation, as they are high in natural sugar.

Blueberries
Blueberries are a delicious way to protect your brain from stress and degeneration. A small but mighty berry, blueberries are one of the most antioxidant rich foods and include vitamin C, K and fiber.

Dark Chocolate
Yes – chocolate can help boost brain health! Dark chocolate is full of brain supporting antioxidants. The darker the chocolate, the more health benefits. It’s perfectly fine to consume a square or two of dark chocolate each day, just be sure it’s at least 70% cacao and minimally processed.

Start incorporating some of these foods into your diet and enjoy the brain-boosting benefits! By making smart daily choices, you can help maintain your mental clarity and stay sharp, while preventing future disease.

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.

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By: Alyssa Musgrove

Colloidal silver is a powerful germicidal that is non-toxic to the human body, but lethal to
over 650 bacteria, viruses, fungi, parasites and molds. This substance has been used for
hundreds of years to treat a variety of ailments. My most memorable experience with
colloidal silver was on a chiropractic mission trip in El Salvador. Eating locally-prepared
food in a village resulted in an awful experience that involved numerous trips to the
bathroom. Colloidal silver provided a quick remedy. Needless to say, these days, I do not
travel without it!
Ingestion of colloidal silver can boost the immune system by assisting the body in the
war against invading microorganisms without affecting our friendly bacteria in the
intestines. The Environmental Protection Agency’s Poison Control Center reports no
toxicity listing for colloidal silver. However, misusage or using something other then true
colloidal silver, like cheaper products such as ionic silver or silver protein, could be
harmful. True colloidal silver has a high production cost, so in order to get maximum
benefit make sure you are getting the real thing.
Colloidal silver needs to be applied differently for each condition. To experience
colloidal silver benefits, it may be used as follows, always keeping in mind to never use it
for more than 14 days in a row.
Skin issues:
Robert O. Becker, MD, says colloidal silver stimulates healing in the skin by speeding
the repair of damaged tissues and boosting cell recovery. It can help treat ringworm at
home because it’s a potent anti-fungal. Colloidal silver is also beneficial in reducing
inflammation caused by itchy skin conditions such as psoriasis and eczema. It’s soothing
to scrapes and even repairs tissue damage from burns. Apply 2 to 5 drops directly to the
skin, or apply drops onto a Band-Aid to help disinfect any wound.
Eye issues:
Thanks to its antibacterial, antiviral and anti-inflammatory properties, colloidal silver can
be used to soothe and eliminate pink eye, conjunctivitis and sties. To treat these
conditions, add two or three drops of colloidal silver to the eye, three to four times daily.
Alternatively, you can create a colloidal silver eye wash and spray it gently over the eyes,
or apply a warm cloth compress soaked in colloidal silver over the eye instead.
Viruses and Sinus issues:
Colloidal silver can be used as a nasal spray to help fight sinusitis, stuffy nose or pressure
in the face. You can also add a few drops of silver to a “neti pot,” which is specifically
designed to flush out the sinuses. Colloidal silver can speed recovery from all types of flu
and the common cold. For cold and flu symptoms, start with one teaspoon twice a day.
(Before I travel out of the country, I start boosting my immune system one week prior to
departure with a teaspoon of colloidal silver a day and continue once I arrive at my
destination.)

Throat issues:
Gargling with colloidal silver is an effective way to pick up and remove the pathogens in
your throat that cause pain. Gargle with one to two tablespoons of the colloidal silver for
up to two minutes. Repeat this up to five times per day until recovered. Remember to spit
it out in order to remove the microbes from your body! You can also use colloidal silver
as a throat spray, administering several times a day.
Cleaning produce:
While buying or growing organic fruits and vegetables is best, sometimes it is not always
possible. Remove harmful pesticides by cleansing your produce in a colloidal silver fruit
and vegetable wash. Combine the following:
1 cup of water
½ cup of vinegar
2 tsp. salt (dissolve completely)
¼ cup colloidal silver
Soak your fruits and vegetables in this solution, or apply the wash to the produce with a
spray bottle. Let the solution remain on the produce for at least five minutes before
rinsing and preparing as usual. The vinegar in this solution helps break down any waxy
substances applied to fruits and vegetables. (Water alone will not penetrate them. In fact,
many pesticides are designed to be water-resistant.) Salt helps to pull out any microscopic
bugs. The colloidal silver will safely kill any harmful fungal, bacterial or viral pathogens.
For pets:
Colloidal silver can be a fantastic natural remedy for our four-legged friends too. For cats
and dogs, it can be used for tear stains, infections, minor cuts, wounds, eye and ear
infections. As a wound cleaner, apply a few drops several times a day on a cotton swab.
Ear infections require a few drops daily into the ear or spraying inside the ear for up to
ten days, while for eye infections, one drop given three times daily should do the trick.
Colloidal silver is also a simple and natural way to remove stubborn pet odors. If you
have a cat that regularly ‘sprays’ or a dog that marks his territory, try dousing the area in
a solution of colloidal silver. It is said to remove the odor and stop the pet marking in that
spot again. For general pet odors, and to freshen up sofas and pet beds, mix up colloidal
silver and distilled water in a bottle and lightly mist the fabric.
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.

Benefits of Cilantro

By: Dr. Alyssa Musgrove

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

Here are a few more delicious ways to incorporate cilantro into your diet:

 

Super Cilantro Guacamole

3 ripe avocadoes

1 tomato, chopped & gutted

¾ cup cilantro leaves, chopped

½ medium red onion, chopped

1 jalapeno without seeds, chopped

juice of one lime

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

 

Lime cilantro coleslaw recipe

1 head purple cabbage

4 scallions, chopped

½ bunch fresh cilantro, chopped

1 cup vegenaise

1½ tablespoon honey

6 tablespoons lime juice

sea salt & black pepper to taste

 

Cilantro Salmon burgers

12 ounces of cooked wild caught salmon or canned

3 minced garlic cloves

2 tablespoons minced green onion

2 tablespoons chopped fresh cilantro

3 eggs

2 tablespoons lime juice

1 tablespoon mustard

¼ cup coconut flour or 1 tablespoon chia seeds

coconut oil for greasing pan

 

Directions:

  1. In a bowl mix salmon, garlic, green onions and cilantro.
  2. In a separate bowl combine eggs, lime juice, mustard, salt and pepper.
  3. Combine both mixtures until well incorporated.
  4. Add in coconut flour OR chia seeds and mix again.
  5. Form four patties.
  6. In a greased pan over medium heat, add patties.
  7. Cook burgers until browned or reaches internal temperature of 145 degrees F and then flip (about 4 minutes on each side)

 

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.

 

Backpacks

By: Dr. Alyssa Musgrove
Now that the kids are back in school balancing homework and extracurricular
activities, it may feel like they have the weight of the world on their shoulders. The
truth of the matter is that, many times, they literally do.
Hauling a backpack loaded with books, school supplies, binders, lunch and water
bottles can add up to a significant amount of weight. (One textbook or binder can
weigh up to 3.5 pounds!) Carrying around this amount of weight on a daily basis
could be setting students up for future neck, shoulder, hip, back, muscle and joint
injuries. In fact, roughly 14,000 children are treated for backpack-related issues
annually.
Overstuffed, heavy backpacks create a forward trunk lean that rounds the upper
back, causing forward head posture. This awkward posture results in neck and
shoulder pain. It also makes it difficult for the muscles and ligaments to hold the
body up correctly. Shoulders are not made to hang things on, so a heavy load placed
on the shoulders alters the biomechanics and creates potential strain and tightening
of the muscles. Hips can become sore if a child is bending forward to compensate for
the backward pull of a heavy backpack. Knee pain is possible because of the change
in walking pattern and body posture due to an overweight pack.
The good news is injury is preventable, and there are ways for kids to carry
backpacks comfortably. The following four guidelines were established by Backpack
Safety International™:
1. Choose it Right
The size of the backpack should be proportional to the size of the person wearing it.
The height of the backpack should be no more than three quarters of the length of
the torso. The bottom of the pack should sit two inches from the waist. A backpack
that is too large invites you to fill it to capacity, which will go beyond healthy and
safe limits.
Don’t assume that paying more for the pack will guarantee your child’s safety. Look
for backpacks that have padded shoulder straps to prevent pinching the nerves
around the neck and shoulder area. Some packs have lumbar (low back) padding to
buffer the lower part of the back from the hard edge of books and other contents.
Also, opt for a waist strap when possible. The strap can be used to stabilize the pack
load and prevent injuries that occur if the load is swung.
2. Pack it Right
Backpack Safety International and The American Academy of Orthopedic Surgeons
recommend that no more than 15 percent of the child’s body weight be carried in
the backpack. For example, a child weighing 85 pounds should carry no more than
12 pounds in his backpack. If the child must lean forward to handle the load of the
pack, then it is too heavy. Books can be very heavy; so only carry items that are

necessary for that day’s activities. When packing the bag, use all available
compartments and pockets to help distribute the weight. Pack heavier things low
and towards the back, closer to the body. Check the backpack weekly to ensure the
weight remains manageable.
3. Lift it Right
Improper lifting can do damage to the spine — especially a child’s growing spine!
Say your child lifts a backpack 10 times a day and it weighs (conservatively) 12
pounds. With about 180 days of school per year, that is 21,600 pounds the child lifts
each school year. That is roughly 11 tons — the equivalent of 6 mid-size
automobiles — that your child lifts every year! Teach your child how to safely pick
up a heavy backpack by bending at the knees and lifting with the legs to protect the
back and shoulders.
4. Carry it Right
Children have creative ways of wearing their backpacks. Putting the load on the
front is no safer than the back. Most commonly, you see backpacks dangling by one
shoulder strap or hanging so low that the pack rests on their bottom, which pulls the
shoulder blades and spine far from the healthy, upright posture. The best way to
wear a pack is using both shoulder straps, with the pack positioned in the middle of
the back.
Rolling backpacks may be a viable alternative, but they have disadvantages, as well.
Wheels and handles can add as much as 20 percent to the overall weight of the
backpack — and that’s before you add books and other items. That makes rolling
backpacks often just as heavy as traditional backpacks. Rolling backpacks can also
be difficult to lift properly when carried up and down stairways, or getting in and
out of a vehicle. They also can present a tripping hazard in crowded hallways and
school corridors.
If you have been concerned about the effects of extra weight on your child’s still-
growing body and spine, your instincts are correct. Heavy backpacks can lead to
numerous problems from back and shoulder pain to poor posture. By carefully
choosing the right pack for your child, packing it correctly, and teaching your child
proper lifting and carrying techniques, you can help prevent future injury and pain.
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.

ADHD

By Dr. Alyssa Musgrove

A new school year is underway! As classes resume, children and parents are adjusting to new schedules and demands, including getting up early, completing homework and participation in a myriad of after-school activities. While this new schedule can be challenging for nearly anyone, if you have a child suffering from Attention Deficit Disorder (ADD) or Attention Deficit Hyperactivity Disorder (ADHD), the challenges you face can be even greater.

The Center for Disease Control (CDC) estimates 6 million children between the ages of 3 and 17 as having either ADD or ADHD, with rates continuing to rise. Yet other countries are not seeing the same rise in ADD/ADHD statistics.  Why?

In America, ADHD is viewed as a disorder with a biological cause. This means there is a checklist of symptoms and behaviors that classify a person as having ADD/ADHD, such as:

  • Difficulty staying focused/paying attention
  • Easily distracted
  • Overlooking details
  • Forgetful
  • Daydreaming
  • Easily confused
  • Difficulty processing information as quickly and accurately as others
  • Fidgeting/trouble sitting still
  • Non-stop talking
  • Frequently interrupts
  • Impatient

Typically, the first course of treatment is a psycho-stimulant medication, such as Adderall or Ritalin, which comes with a frightening list of side effects. Sometimes only medication is used, or medication may be combined with behavior modification therapy. According to Dr. Daniel Amen, a double board-certified leading child psychiatrist who is well known for his research on the brain, this standard approach to treating ADD/ADHD has a very low success rate. He states in the United States, social circumstances, emotional traumas, food sensitivities and dietary factors are often ignored while medication is the preferred treatment. Dr. Amen points out the U.S. is the number one prescriber of stimulant medications, representing 80-85 percent of the world’s consumption!

Other countries, such as France, opt for a more holistic approach.  French doctors look for and treat the cause of the behavior problems by considering past emotional traumas as well as dietary factors.  As a result, studies show the French prescribe fewer stimulant medications and get far better results.

Dr. Robert Mendelssohn author of How to Raise a Healthy Child…In Spite of Your Doctor notes: “No one has ever been able to demonstrate that drugs such as Cylert and Ritalin (Adderall) improve the academic performance of the children who take them.”

As parents, teachers and doctors, we should do everything we can to keep children off these medications and, instead offer what their bodies truly need. By focusing on just three simple things, we can vastly improve the quality of life for our children:

Eat a Real Food Diet & Start the Day with Protein
As the French have discovered, diet plays a huge role in effectively treating ADD/ADHD. The fast food, junk food and processed food that make up most of the American child’s diet is devoid of nutrients, especially minerals, which are necessary to build a healthy brain and strong body. Refined sugar, artificial sweeteners, preservatives and chemical food additives can cause nutritional deficiencies and lead to ADD/ADHD symptoms.

Some top foods for attention deficit individuals are those high in B vitamins, which help maintain a healthy nervous system. According to the University of Maryland Medical Center, B6 is needed to make and use essential brain chemicals including dopamine, norepinephrine, and serotonin. Serotonin plays a significant role in sleep and is also related to impulse control, emotional moods, and aggression — all of which are symptoms of ADD/ADHD. Incorporate bananas, avocados, sunflower seeds, wild tuna and salmon or grass-fed beef.

For some people (especially those with ADHD) breakfast helps regulate blood sugar and stabilize hormones. It is very important to eat a healthy breakfast that contains at least 20 grams of protein in the morning.

Prioritize Sleep
Another important, and often overlooked factor, contributing to ADD/ADHD is lack of sleep. Studies have found children and teens who don’t get 8-10 hours of sleep each night will exhibit symptoms of ADD/ ADHD.

Stay Active
Regular physical exercise and outdoor play time for children with ADHD can help balance hormone levels, reduce stress, burn excess energy, and provide building blocks for healthy muscles and bones. Try engaging in something fun like dancing, martial arts, playing soccer or tag!

These recommended diet and lifestyle changes will help you conquer ADD/ADHD. The solutions are equally effective for children and adults.

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.

Happiness Hacks

By Dr. Alyssa Musgrove

 

Do you want to be happier? Research has shown positive psychological well-being is directly linked with lower blood pressure, lower risk of heart disease, healthier cholesterol profiles and stronger immune function.

 

Happiness can be hard to define. Some experts describe it as having more positive emotions than negative emotions, and an overall satisfaction with life. Others view happiness as feeling good, living good and feeling part of a larger purpose.  Although some factors that affect happiness might be out of our control (certain life circumstances or tragedies), there are always actions we can take to elevate our mood. Here are a few of the most effective happiness hacks:

 

Spend time outside

Exposure to fresh air and natural light stimulates the release of endorphins, resulting in increased energy and positive mood. Just 20 minutes of sun exposure a day helps optimize vitamin D3 levels. (Vitamin D3 deficiency has been associated with chronic depression and Seasonal Affective Disorder. ) Mushrooms are one of the better food sources of vitamin D and are also rich in the antioxidant selenium. If you cannot get out in the sun and don’t like mushrooms, flavorless vitamin D3 drops are available to help support optimal levels.

 

Smell some citrus

Citrus scents and essential oils like orange, lemon, grapefruit and lime have been shown to improve mood, lower anxiety and create a higher level of calmness.

 

Spend time with a furry friend

Whether you own a pet, or temporarily foster one, animals have been shown to increase levels of happiness, sociability and activity. The Oconee Regional Humane Society is always looking for foster families, and they also encourage people to stop by to pet and love on the animals.

 

Turn up the music

Jamming out to your favorite upbeat songs can help reduce anxiety and stress.  That’s because listening to music you enjoy triggers the brain to release the feel-good chemical dopamine and lowers levels of cortisol, a stress hormone.

 

Exercise

Whether it be an hour-long cardio session or a 20-minute walk around the neighborhood, exercise releases endorphins, which naturally elevate mood.  In fact, research suggests regular physical activity may lead to lasting happiness, and is one of the most effective ways to prevent and treat depression.

 

Pick a bouquet

Flowers not only brighten a room but also brighten up your mood. Looking at flowers first thing in the morning leads to feeling happier and more energetic. Flowers can also brighten up your 9-to-5 workspace and have been shown to help increase creativity.

 

Practice gratitude

Having an attitude of gratitude can boost feelings of happiness and lead to an overall increase in energy and optimism. Consider writing down three things you are grateful for before you turn in for the night.

 

Try yoga

Yoga boosts your mood by integrating mental, physical and spiritual elements. At times yoga can be viewed as a form of meditation that demands your full attention as you move from one yoga position to another. Yoga increases balance and flexibility, while also centering and calming the mind.

 

Help another

Volunteering can improve health, happiness and longevity. Researchers have found when people dedicate time or money to help others, they experience higher self-esteem and psychological well-being.

 

Don’t forget your beauty sleep

Skimping on sleep can damage our daily performance and mood. Studies have shown that when we are sleep deprived, the function of the hippocampus (the part of the brain that processes our positive thoughts and memory) declines. Shoot for 7 to 8 hours of sleep a night, and make time to catch a nap if necessary.

 

Happiness is not only one of the most positive emotions we can experience, but it’s also the key to a fulfilled, healthy life. Incorporate as many of these happiness hacks into your life as you can, and you will be on your way to a healthy, happier you!

 

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.

 

Keep Your Dog Cool

By: Alyssa Musgrove

Summer is in full swing, with temperatures well into the 90s most days. When the mercury rises, everyone needs to take precautions to stay hydrated and healthy. But it isn’t just humans who need to be careful in the heat. Our pets – especially dogs — need to take care, too. Since it’s up to owners to help canines beat the heat, here are some tips to keep your dog safe and healthy this summer.

  1. If it’s too hot outside for you, then it’s way too hot for your dog. When it’s heat wave-hot outside, the best place for your furry friend is exactly where you would want to be: at home in the air conditioning. For a dog, temperatures above 80 degrees Fahrenheit can be deadly. Jason Nicholas, veterinarian and chief medical officer at Preventive Vet, says once weather hits 80 degrees Fahrenheit, pet owners should start taking precautions. Nicholas says he’s seen far too many cases of dogs with heatstroke, a deadly, but completely preventable, condition.

While humans have the luxury of being covered in a massive, perspiring organ that cools us from head to toe, dogs’ thick fur coats make it harder for them to get rid of heat. Instead of sweating, a dog lowers its body temperature through panting. These heavy, quick breaths expel heat and cause moisture to evaporate, which cools the blood in the mouth and tongue. However, certain conditions make this technique ineffective. In high humidity, evaporation happens more slowly. This means that even in a nice, shady refuge, no amount of panting will bring down a dog’s internal temperature.

Additionally, panting doesn’t work as well for dogs with squashed noses, like pugs or Pekinese, who have a difficult time breathing as is and will struggle more in the heat. The same goes for elderly dogs or those with breathing conditions. Puppies are also at higher risk for heatstroke because they haven’t yet fully developed their ability to regulate their temperature.

  1. Never leave your dog in a hot car, not even for a moment. Even with the car on and AC running, vets like Nicholas say it’s still not worth the risk. It doesn’t take long for temperatures in an enclosed car to reach deadly levels, and a dark dashboard or seat can spike up to a sweltering 200 degrees Fahrenheit.
  2. Avoid walking at peak times. Go for walks in the early mornings and evenings when the air is a little cooler. While you’re out, keep walks short and bring water along to keep your dog hydrated.
  3. Choose the right muzzle. If your dog needs to wear a muzzle on walks, make sure he is still able to pant. When a dog’s jaw is cinched together and he is unable to open his mouth on a hot day, he can’t release the heat. A basket muzzle or a rubberized muzzle can still allow the dog to pant but prevents him from biting.
  4. Don’t forget the paws. With scorching sun comes scorching sidewalks. Nicholas says dog booties, preferably with rubber soles, can protect paws from burning. If your dog insists on going barefoot, avoid blacktop and cement, walk on grass and seek out shade when you can. Nicholas also says to avoid sunny beaches. We’ve all experienced the shock of stepping barefoot onto hot sand. Even a dog’s resilient paw pads are no match for that burn.
  5. Stay cool with a vest. Consider investing in a cooling vest. These wet vests can be wrapped around your dog to help facilitate evaporation and keep him cool.
  6. Skip the haircut. If you have a shaggy pet like a Chow Chow or sheepdog, your first instinct might be to shave those oppressive locks for summer. But fur isn’t only for keeping animals warm in the winter. In fact, it serves the opposite purpose in warm months, both cooling and protecting skin. When summer arrives, dogs shed their winter undercoats but retain a top coat. This lighter layer of hair insulates heat, keeping it away from the body. Plus, when dogs sprint, the thin topcoat flaps up and down like a million little fans to air out the hot skin beneath. To help along this summer coat, Nicholas recommends brushing. “Brushing your dog helps get rid of the undercoat they’re losing,” he says, “that will be trapping more heat than necessary.”

A dog’s summer coat also protects against the sun’s harmful UV radiation. “I don’t recommend shaving because it can increase risk for sunburn and skin cancer,” Nicholas says. If you’ve already shaved your dog, or you own a mutt with a bare butt like a Chinese crested, you can still protect its skin with Epi-Pet, an FDA-approved canine sunscreen. For light-skinned dogs, apply the same sun protection to exposed areas like noses, bare bellies, and tips of ears.

  1. Know the signs of heat stroke. When the weather is particularly hot, it’s important to keep an eye on your dog’s behavior. Pay particular attention to the following symptoms of heat stroke in animals:
  • excessive or exaggerated panting
  • thick saliva
  • dark red gums
  • swollen tongue
  • rapid heartbeat
  • lethargy
  • heavy drooling
  • fever
  • vomiting
  • collapse
  • seizures

If your dog is displaying any of these signs, take him immediately to the vet. Heat stroke kills quickly. Even waiting a few minutes could lead to permanent organ damage or death.

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.