By Dr. Alyssa Musgrove

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

By: Dr. Alyssa Musgrove
Thousands of years before refined white sugar appeared on the scene, people
used honey to not only sweeten their food, but to support a wide range of body
functions. Honey has been used in Ayurvedic medicine for over 4,000 years.
Ancient Egyptians and Greeks were also very familiar with the medicinal
properties of this sweet substance. Hippocrates, the “Father of Western
Medicine” wrote that both honey and pollen proved effective in healing a variety
of ailments.
Bees make honey using the nectar of flowering plants and then store it in their
hives to eat during times of scarcity. Honey contains natural antioxidants,
enzymes, amino acids, vitamins, and minerals, including calcium, iron, zinc,
potassium, phosphorous, magnesium, copper, chromium, manganese, and
selenium. Additionally, honey has been shown to contain valuable
nutraceuticals, which help to neutralize free radicals in the body.
However, if you’re looking to reap the many health benefits of honey, you might
not find what you’re looking for in a traditional grocery store. Pasteurization and
processing has removed the pollen, beneficial vitamins, enzymes, and
phytonutrients from most honey typically found on grocery store shelves.
Experts agree that raw, unpasteurized honey offers the real health benefits.
Unlike its highly-processed counterpart, raw honey has not been heated to high
temperatures in order to gain that golden syrupy appearance. As a result, it is
often quite thick and will crystalize over time. Getting to know your local
beekeepers, and only buying from them, can help ensure you are buying a
quality product.
Below are just a few of the many ways that honey can help improve your health:
 Soothing a nagging cough. You might recall a mother or grandmother
heating honey for you to drink when a cough kept you up as a child.
Turns out, there might be some truth behind this home remedy. In a study
involving 105 children between the ages of 2 and 18 years with upper
respiratory infections of 7 days or less and night-time coughing, a single
night-time dose of buckwheat honey was shown to be an effective
alternative in relieving the nighttime cough, compared to a single dose of
dextromethorphan (DM). Honey can also be helpful in soothing minor
throat irritations.
 Relieving seasonal allergies. Raw honey contains many of the same
spores that cause allergy sufferers problems when the seasons change.
Some experts believe that by introducing these spores into the body in
small amounts through honey – a sort of immunotherapy – the body can
become more accustomed to them, and the threat of an allergic immune
response can be decreased.
 Wound healing – Honey has antiseptic and antimicrobial properties. In

2010, scientists from the Academic Medical Center at the University of
Amsterdam reported in FASEB Journal that honey's ability to kill bacteria
lies in a protein called defensin-1. As a result, some people have found
that honey applied topically to wounds helps to keep the skin moist,
reduce the likelihood of infection and help prevent/reduce scarring.
 Improves skin issues. Honey has a natural pH level of 4.5, which makes
it safe to use for a variety of skin conditions including acne, rosacea,
eczema and hyperpigmentation. When mixed with water, honey releases
peroxide properties, which help heal acne and impede bacterial growth.
To use as a cleanser, add a quarter-sized amount of honey to wet hands,
massage into the face and rinse. Follow with moisturizer.
 As a healthy sweetener. Reach for honey over refined sugar when
looking to sweeten your coffee or tea. Honey does contain a lot of
fructose, however, so use it sparingly. Use of honey (even the raw
variety) should be limited to less than one teaspoon a day.
 Blood sugar balance. The combination of raw honey and cinnamon can
be especially beneficial to healthy blood sugar management. According to
a study out of Dubai, honey has been observed to cause a lower elevation
of blood glucose levels in diabetics compared to dextrose and sucrose.
Some suggest that the insulin-boosting power of cinnamon can counteract
this glucose elevation in honey, which would make your honey and
cinnamon mixture a low glycemic index food combination. Raw honey
increases insulin and decreases hyperglycemia. Try consuming a little at a
time and see how your blood sugar reacts to it, and add both raw honey
and cinnamon to your diabetic diet plan.
Despite the many benefits of raw honey, there are a few important points to
remember. Never give honey to children younger than 1 year old due to the risk
of botulism. The undeveloped infant immune system cannot guard against
infection. Additionally, those with bee venom allergies could have life-threatening
allergic reactions to honey. So, for those who are allergic, it’s best to check with
a doctor before using it.
Pathways to Healing specializes in holistic chiropractic care. Dr. Alyssa Musgrove
draws on a variety of techniques, including chiropractic, kinesiology, nutrition, food
allergy testing and lifestyle counseling to assist clients in achieving optimal health and
wellness in one setting. Pathways to Healing is located at 1022 Founders Row, Lake
Oconee Village, Greensboro. The office can be reached at 706-454-2040.

By Dr. Alyssa Musgrove

Do not be fooled by the size of the seed, chia seeds are one of the healthiest foods on the
planet. These tiny seeds are a nutritional powerhouse, providing protein, fiber,
antioxidants, healthy fat, minerals and vitamins all in one low-calorie package.
Chia seeds have similar health benefits to flax seeds, but chia seeds are not required to be
ground prior to consumption. What’s more, chia seeds do not go rancid as quickly. In
fact, chia seeds are said to last up to two years with no refrigeration.
Here are a few more reasons why these little seeds pack such a nutritional punch:

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

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

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

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

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

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

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

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

**If you have a history of dysphagia, chia seeds should be used with caution — especially
when consuming dry. The seeds can quickly turn into a gel ball when exposed to any
liquid. If you have esophageal restrictions be careful when using them.
Pathways to Healing specializes in holistic chiropractic care. Dr. Alyssa Musgrove
draws on a variety of techniques, including chiropractic, kinesiology, nutrition, food
allergy testing and lifestyle counseling to assist clients in achieving optimal health and
wellness in one setting. Pathways to Healing is located at 1022 Founders Row, Lake
Oconee Village, Greensboro. The office can be reached at 706-454-2040.

Cooling down with cucumbers

By: Dr. Alyssa Musgrove

 

When those summer temperatures begin to rise, it’s normal to reach for tasty options to help cool us down. But before you reach for the ice cream and lemonade, take a moment to think outside the box. Cucumbers are a naturally cooling food that offer many nutritional benefits. Low in calories and containing a good amount of fiber and water, cucumbers are an ideal summer treat that can refresh the body, while also helping promote hydration and weight loss.

 

Often thought of as a vegetable, the cucumber is actually a mild-tasting fruit. Cucumbers are members of the Cucurbitaceae family, which also includes melon and squash. Cucumbers come in a variety of colors and sizes. Most commonly, they are sliced and eaten fresh or brined and made into pickles.

 

Composed of about 96% water, cucumbers can also help you meet your daily fluid and hydration needs. They also contain magnesium and other electrolytes that aid in hydrating the digestive system and keeping the bowels relaxed and regular. One cup of cucumbers is only 15 calories and provides about 20% of your daily need of vitamin K. Vitamin K, in combination with other essential nutrients, can help improve calcium absorption and contribute to good bone health.

 

When shopping, look for dark green cucumbers that are firm and smooth without any soft, waterlogged spots or bruises. Plan on eating the whole cucumber, as the skin and seeds contain important health-boosting compounds. Organic and unwaxed cucumbers will pack the biggest nutritional punch, especially if you are consuming the skin. Cucumbers should be stored in the refrigerator until you are ready to use them (usually within 3-5 days of purchase).

 

Most recipes call for raw cucumbers. This is because, due to their high water content, cucumbers tend to be soggy when cooked. Here are a few ways you can incorporate cucumbers into your daily diet when the dog days of summer are in full force:

 

Create a refreshing summer drink: Thinly slice a cucumber and add it to your water for additional flavor and nutrients. Or try combining 4 ounces of coconut water with the juice of 4 celery stalks, 1 cucumber and 1 lime.

Whip up a salad: Try this quick and healthy cucumber salad with just 5 ingredients: Cut two large cucumbers into 1/8 inch-thick slices. Combine with one small white or red onion chopped, 1/4 cup apple cider vinegar, 1 tablespoon olive oil and 2 teaspoons of dill.

 

Use cucumbers as salad boats or a bread replacement: Cut the cucumber in half and remove seeds in order to have the most room to stuff with your favorite salad. (My local favorite is the chicken salad from Sweet Kneads.) You can also stuff the cucumber with tuna salad or make your own BLT salad.

 

Add to a fruit salad: While it may sound odd, this tasty salad combines multiple fruits that provide a good dose of hydration. In a large bowl combine: 1 container (16 oz.) fresh strawberries cut in half, 1 english cucumber cut in half lengthwise and then into ¼ inch slices, 1 cup cubed honeydew melon. Chill until ready to serve. Just before serving, whisk together: 3 tablespoons honey, 2 tablespoons lime juice and 1 teaspoon grated lime zest and drizzle over the cut fruit, tossing gently to coat.

 

Finally, try this recipe at your next summer potluck. It is light, refreshing and has great flavor.

 

Cucumber and Chickpea Salad

3 cans (15 oz. each) organic chickpeas or organic garbanzo beans, rinsed and drained
4 large cucumbers, seeded and cut into 1/2 inch pieces

2 packages (3.5 ounces each) feta cheese
1 cup finely chopped red onion
½ cup ranch salad dressing
2 tablespoons snipped fresh dill
¾ teaspoon salt
¼ teaspoon pepper

Combine cucumber, onion, feta, chickpeas. In a separate bowl mix ranch dressing, dill, salt and pepper, pour that over the salad ingredients, toss continuously to coat. Refrigerate covered for 1 hour before serving.

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

 

 

Dr. Alyssa Musgrove

Did you know there are over 600 muscles in the human body? When muscle tissue is healthy, full range of motion can be achieved without discomfort, and daily activities can be performed with ease. However, being the most abundant tissue in the body, muscles can also be a common source of pain.

A trigger point is an area of the muscle or myofascial system sensitive to touch. Trigger points commonly feel like a lump or tightly stretched muscle fiber – like a pea buried deep in the muscle. A trigger point in a muscle could be actively painful or it could manifest no pain unless touched. The small “knot” can be highly irritable when being pressed on in that exact location or cause referred pain elsewhere in the body. Left untreated, trigger points can cause muscle tension, stiffness, weakness, edema, and limited range of motion. Muscles affected by trigger points can also compress the nerves running through, or nearby, the affected muscle. This muscle compression can cause sensations of tingling, numbness, burning and hypersensitivity.

Trigger points can form in a variety of ways. Some causes are obvious, such as trauma, accidents, falls, injuries, muscle strains, and episodes of “overdoing it.” Everyone occasionally lifts or carries unreasonable loads, ambitiously exercises when out of condition, or overexerts during sporting activities to get the win. However, congenital irregularities in bone structure, repetitive work posture, and lack of exercise can contribute to trigger points, as well.

Furthermore, poor posture can cause trigger points by keeping some muscles in a shortened position, while other muscles are lengthened. Muscles of the neck, back and hips can be severely stressed in the poor posture dictated by car seats, chairs, mattresses and other furniture without good support. Carrying or lifting heavy items, wearing heavy clothing, and carrying bulky handbags, backpacks or suitcases can irritate trigger points in the upper back and shoulders. In older adults, we often see poor posture being used to avoid feeling pain from an injury or ache associated with a degenerative joint.  This type of “muscle guarding” can also cause trigger points.

Less obvious causes of trigger points include poor nutrition, non-restorative sleep, emotional distress, and exposure to cold temperatures. For example, anxiety and emotional stress can form significant tension in the neck and shoulder muscles creating trigger point activity. Vitamins and minerals could play a part in the creation of trigger points due to the physiological role they play in muscle activity and function.

Often people seeking relief of pain, tenderness or lack of proper motion might have trigger points that are over-looked, and the pain is never resolved.  Many of the common conditions we see in our office, such as tension headaches, shoulder pain, jaw pain (TMJ), plantar fasciitis, carpal tunnel syndrome, disc pain and tendinitis, can actually be linked to trigger points.

Lifestyle changes can go a long way in preventing the development of trigger points. Correct posture, balanced diet, stress reduction and staying active are all important factors. Stretching and strengthening exercises will help achieve and maintain full range of motion, as well as optimal muscle function.

At home, self-applied massage can help relieve trigger point pain. Pressure can be applied directly to the point with the fingers, knuckles, and/or elbow. For hard-to-reach muscles, a tennis ball, golf ball, lacrosse ball, foam roller or Thera Cane can be used. When using a ball, place it between your body and something else: usually the floor, sometimes a wall, or another body part. The goal is to achieve a release of the trigger point by applying just the right amount of pressure. The pressure typically produces initial soreness, sometimes called the “good pain”, but relax as much as possible, use deep breathing and wait for the sensation to fade to about 80% of the original intensity. Release has been achieved when the tenderness diminishes. This can take anywhere from 10 seconds to several minutes.

Trigger point therapy can also be performed by a qualified professional. In our office, we utilize a highly-targeted approach that combines soft tissue therapies and chiropractic adjustments to help alleviate the factors that have caused the trigger points. As the underlying biomechanics improve, the trigger points begin to resolve — without the need for injections or medications. Trigger point therapy, whether self-applied or administered by a professional, has the potential to relieve chronic pain and greatly improve a patient’s overall quality of life.

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

 

By Dr. Alyssa Musgrove

 

Genetically modified organisms (GMOs), also referred to as “genetically engineered,” are live organisms whose genetic components have been manipulated artificially in a laboratory. GMOs are extremely common in food today. Statistics show more than 80 percent of the foods we eat daily are genetically modified or contain a genetically modified ingredient. Genetically modified foods are also fed to animals, so traces of residue can be found in our dairy, meat, fish and eggs.

 

GMOs allow plants to be grown in environments or soil that are naturally unreceptive, thereby making farming easier. Easier farming means more food can be mass-produced. Additionally, GMOs may require fewer pesticides, making it cheaper for large farming corporations. For example, some seeds have been engineered to be resistant to some bugs. But if bugs will no longer eat the foods, then why should we?

 

Unfortunately, there have been no studies or published research on the long-term effects of GMOs on humans. However, in 2011, there was a reviewed published article in Environmental Science Europe that showed widespread liver and kidney damage, as well as large tumor growth, in 19 mammals fed GMO corn and soybeans. A 10-year study in Norway found GMOs may cause obesity, digestive problems and damage major organs like the liver, kidneys, pancreas, and genitals. Other possible health risks may include antibiotic resistance, endocrine (hormone) disruption, reproductive disorders, cancerous tumor growth, accelerated aging and increased allergies.

 

More than 60 countries have banned the production or sale of GMOs, including the European Union, Russia, China, Japan, Australia, and Brazil. Most countries that do allow GMOs have significant restrictions and require all genetically modified foods to be labeled, so you are aware of what you are consuming.

 

Unfortunately the American government approved GMOs based on studies conducted by the same companies that created them and profit from their sales. The United States produces more GMO crops than any other country, and does not require foods and ingredients to be labeled GMO. With the absence of mandatory labeling in our country, it can be difficult to make the best choices with food you are purchasing. Here are some simple tips to help you limit GMOs in your diet:

 

1. Shop Organic: By law, organic food must contain less then 5 percent genetically modified products. If you want to reduce your exposure to pesticides but do not have access to, cannot find, or afford an all-organic diet, shop the “Clean 15” or “Safe 16” – a list of conventionally-farmed produce that has the lowest pesticide load. The foods on these lists often have thick skins and include: onions, sweet peas, avocadoes, pineapples, mangoes, watermelon, grapefruit, kiwis and cantaloupes. Produce listed among the “Dirty Dozen” or “Tainted 12” include: apples, celery, strawberries, cucumbers, peaches, bell peppers, cherries, carrots, pears, potatoes, lettuce and kale. It is in your best interest to spend the extra money to purchase organic versions of those foods.
2. Avoid the Big Offenders: If you do not regularly purchase organic ingredients, start by reading packaged food labels in order to avoid the top 5 genetically modified crops: corn, canola, soybeans, sugar beets and papaya. If you are buying foods containing any of those crops, and the label doesn’t say “organic” or “non-GMO,” you can be assured the food is GMO.
3. Swap Your Cooking Oil: Swap out your vegetable or canola oil for olive oil, safflower oil or coconut oil, which are less likely to contain GMOs.
4. Get Food from the Source: Shop your local farmers market. Plant your own garden, or grow the most commonly used herbs inside your home.

 

Some food corporations are starting to take it upon themselves to eliminate harmful GMO ingredients in their products. Food companies like Chipotle and Panera Bread Company made the switch to non-GMO ingredients and also began labeling what is GMO for their customers. General Mills’ Cheerios no longer contains GMOs. At the end of 2015, Hershey Kisses and Hershey’s Milk Chocolate Bar became GMO-free. Trader Joe’s private labeled products contain no genetically modified ingredients.

 

While the availability of non-GMO food is somewhat limited, there is hope in knowing there are healthy options available. Bottom line: if it is not natural food put on this earth by God, then you may want to think twice before consuming it.

 

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

 

By Dr. Alyssa Musgrove

Magnesium is one of the most critical minerals in the body, and up to half of
Americans are deficient without knowing it. In fact, The Journal of Intensive Care
Medicine published a study finding those deficient in magnesium were twice as
likely to die an earlier death compared to those who had sufficient magnesium
levels.
The root of magnesium deficiency is the poor diet of processed and refined foods
most Americans consume.  These foods have been stripped of nutrients and
contain high amounts of salt. Unfortunately, it is possible to have magnesium
deficiency even with a healthy diet. Soil depletion plays a large role in this issue,
as minerals are removed, stripped away or no longer available in the soil, the
percentage of magnesium present in food has decreased. Additionally, coffee,
sodas and excess alcohol further deplete the body’s stores of magnesium (and
other minerals).  Lifestyle factors, including high levels of stress, chronic
diarrhea, the use of high blood pressure medications, antibiotics, diuretics and
other drugs, can also contribute to low magnesium levels. Not to mention as we
age our mineral absorption capability tends to decrease so the probability of
having a magnesium deficiency increases.

Magnesium is not a drug, but can actually be more powerful than drugs when it
comes to resolving many conditions.  Not only does magnesium help regulate
calcium, potassium and sodium, but it’s essential for cellular health and a critical
component of over 300 biochemical functions in the body. It is especially
beneficial for a healthy cardiovascular system and is helpful for lowering high
blood pressure and reducing risk of stroke.  Magnesium also helps support
learning and memory performance in aging adults.
Recently in the journal, Medical Hypothesis, a scientific review of magnesium
concluded, “It is highly regrettable that the deficiency of such an inexpensive,
low-toxicity nutrient results in diseases that cause incalculable suffering and
expense throughout the world.”

Some of the symptoms associated with magnesium deficiency include:

Leg cramps
High blood pressure
Heart palpitations
Angina
Muscle cramps, muscle twitches and muscle pain
Anxiety
ADD
Insomnia
Migraines
Fibromyalgia

Chronic fatigue
PMS
Constipation
Irritable Bowel Syndrome
Reflux
Trouble swallowing
Kidney stones
Obesity

The minimum daily recommended amount of magnesium is 300 mg, although
studies show most people do better with anywhere from 400mg up to 1000mg a
day. If you get too much magnesium, you will often experience diarrhea. The
best way to get magnesium is through your diet, since many of the other
nutrients necessary for absorption will be found in the same foods. Foods high in
magnesium, listed in order from highest magnesium content, include spinach,
swiss chard, dark chocolate, pumpkin seeds, almonds and almond milk, black
beans, avocado, figs (dried), yogurt or kefir unflavored, garlic, shrimp and
bananas.
If you take magnesium supplements you should avoid those containing
magnesium carbonate, sulfate, gluconate, and oxide. These are the most
common forms found since they are the cheapest to produce, but they are poorly
absorbed. The best-absorbed forms are magnesium lactate, citrate, glycinate or
aspartate.
You can also use magnesium oil topically in a spray or lotion. Magnesium
chloride oil can pass through the skin and into the body. If you suffer from
digestive issues like malabsorption, this may be the best form of magnesium to
take. To use, spraying magnesium oil directly on the skin, rub it in and leave to
absorb for about 30 minutes. Wintergreen essential oil can be added to the
magnesium to further help relieve muscle pain. Magnesium spray may result in
some tingling on the skin the first few times it is applied.
Another way to increase your cellular magnesium is by soaking in Epsom salts or
magnesium chloride. Adding 1-2 cups of Epsom salts in a bath and soaking for
20 minutes is a great alternative to taking a supplement. You can also soak feet
in warm water with magnesium chloride or Epsom salts in order to provide relief
to the specific area.

By focusing on just this one mineral, you can experience many benefits to your
overall health.
Pathways to Healing specializes in holistic chiropractic care. Dr. Alyssa Musgrove
draws on a variety of techniques, including chiropractic, kinesiology, nutrition, food
allergy testing and lifestyle counseling to assist clients in achieving optimal health and

wellness in one setting. Pathways to Healing is located at 1022 Founders Row, Lake
Oconee Village, Greensboro. The office can be reached at 706-454-2040.

By Dr. Alyssa Musgrove
Over 2,000 years ago Hippocrates, the father of modern medicine, said “All disease
begins in the gut.” And, as it turns out, he was right. Seventy to 80 percent of our entire
immune system is in the digestive tract. What’s more, the gut is responsible for creating
95 percent of serotonin and may have significant impact on brain function and mood.
This is why our digestive system is often referred to as the “second brain.” If we want to
stay healthy for a lifetime, it is important to pay attention to our gut health.
There are about 100 trillion bugs, better known as bacteria, that live in our digestive
tract. Some of these bacteria are “good” and some are “bad.” The good bacteria support
immune function and enhance nutrient absorption. To stay healthy, our bodies need to
have more “good” bacteria than “bad.”
But how can we determine if we have the right ratio of good bacteria to bad bacteria?
Our bodies let us know by the symptoms we experience.
When our gut flora becomes imbalanced, the result can be constipation, diarrhea,
heartburn, bloating and irritable bowel syndrome. Other symptoms include chronic
fatigue, premature aging, joint and muscle pain, weight gain, insomnia, eczema, acne,
asthma and even autism.
An increase in bad flora can occur when we are stressed, eating packaged and
processed foods, eating fast foods, consuming sugar, overdrinking, and overindulging.
That’s because the “bad” bacteria feed on the sugars and fats found in these foods.
Another cause of imbalanced gut flora is eating mostly cooked foods. Cooking can
destroy essential nutrients and enzymes important for good digestive health. Antibiotics
can also disrupt the overall gut flora balance.
Doctors and researchers are also beginning to realize that a “leaky gut” can be the
cause of a host of health issues. Leaky gut, or intestinal permeability, is caused when
the lining of the small intestine becomes damaged (typically by diet or medication).
Once this lining is damaged, undigested food particles, toxic waste products and
bacteria “leak” through the intestines and into the blood stream. These substances
entering the blood can cause an autoimmune response in the body, including bloating,
food sensitivities and allergies, irritable bowel, rheumatoid arthritis, fatigue, digestive
issues, and skin problems.
The good news is by making a few lifestyle and dietary changes, we can alter the
diversity and number of microbes in our guts for the better and heal the gut. We need to
begin with eating “real” food. Vegetables and high-fiber foods, such as green leafy
vegetables, garlic, onions, and artichokes feed the “good” bacteria. We should also eat
at least 50 percent of our food in a raw state. Eating a daily salad with lots of colorful
vegetables is a great strategy. Fermented foods, such as sauerkraut, kimchee, yogurt,

miso, tempeh, olives, pickles, and kefir can also help improve gut health. (Although it is
best to make sure the yogurt and kefir and unflavored, since “bad” bacteria breed on the
added sugars.)
Another way to improve your digestive system is to improve your stomach acid. When
we have proper acidity in the stomach, germs and foreign invaders such as parasites
and bad bacteria are destroyed before they can get to the gut. Many people assume
they have too much stomach acid due to chronic heartburn or acid reflux. Often,
however, these symptoms are caused by low stomach acid.
Both probiotics and prebiotics can help increase healthy gut bacteria. A high-quality
probiotic is typically consumed in capsule form. Prebiotics, on the other hand, can only
be found in food. Prebiotics feed on non-digestible carbohydrates, which encourages
beneficial bacteria to multiply in the gut. Prebiotic-rich foods to add to the diet include
asparagus, bananas, chicory, garlic, onions, and whole grains.*
And, finally, do your best to avoid taking antibiotics, which destroy the beneficial
bacteria and disrupt the overall balance of good and bad bacteria.
When you focus on improving your digestive health, your immune system will reap the
benefits. You will discover you require fewer medications and, more importantly, find
yourself further down the path toward optimal health.
*Always talk to your doctor before making any drastic changes to your diet. For some people, such as
those with irritable bowel syndrome or other medical conditions, probiotics and fiber-rich diets may not be
helpful.
Pathways to Healing specializes in holistic chiropractic care. Dr. Alyssa Musgrove draws on a
variety of techniques, including chiropractic, kinesiology, nutrition, food allergy testing and
lifestyle counseling to assist clients in achieving optimal health and wellness in one setting.
Pathways to Healing is located at 1022 Founders Row, Lake Oconee Village, Greensboro. The
office can be reached at 706-454-2040.

By: Dr. Alyssa Musgrove

Inflammation has been associated with just about every health condition. Inflammation is not
always bad. It can be the body’s natural attempt to heal itself and eliminate damaged cells,
viruses, and bacteria. Acute inflammation starts quickly and disappears in a few days. Chronic
inflammation, however, can last months or even years. A sedentary lifestyle, stress, minor food
allergies, and poor diet are just a few of the most common contributors to chronic inflammation.
Chronic inflammation will not typically produce symptoms until actual loss of function occurs
somewhere. Chronic inflammation tends to be low-grade and systemic, silently damaging your
tissues over an extended period. This process can go on for years without you noticing until
disease suddenly sets in.

Since chronic inflammation tends to be “silent,” how can you determine if inflammation is
brewing in your body? Clinical tests used in allopathic medicine include:

C-Reactive Protein (CRP) test: Measures a protein found in your body that signals
responses to any forms of inflammation

ESR (Sedimentation Rate) test: Checks for non-specific indicators of inflammation
Fasting blood insulin test: Although usually used to screen for diabetes, it is also marker
for inflammation. Typically, the higher fasting insulin levels are, the higher your levels of
inflammation tend to be.

Thermography: Also known as Medical Thermal Imaging, is an alternative test used to
measure heat patterns in the body. Abnormal heat spots on the body are an indication of
inflammation.

Eating a wide variety of anti-inflammatory foods on a regular basis can go a long way toward
calming inflammation and preventing chronic health issues. The following foods deserve special
mention for their ability to put a stop to inflammatory responses in your body:
Animal-based omega-3 fatty acids: The body converts omega-3s into powerful anti-
inflammatory chemicals. These fats can be found in fish like wild Alaskan sockeye salmon and
krill oil. Studies have shown fish oil can relieve joint tenderness, reduce morning stiffness
duration.

Blueberries: Blueberries are high in antioxidants. They are in season right now and available at
local farmer’s markets. They are lower in sugar then most fruits, and can easily be added to a
salad, yogurt or even frozen and added to a smoothie.

Shiitake mushrooms: These nutritional powerhouses contain ergothioneine, which inhibits
oxidative stress and discourages inflammation. These mushrooms also contain a variety of
other nutrients that most people do not get enough of in their diets, such as copper. The body
cannot produce copper and depends on outside sources for supply. Copper deficiency has been
found to be a factor in developing coronary heart disease.

Garlic: Garlic has been heavily studied and shown to help with hundreds of different
conditions. It has antioxidant, anti-fungal, anti-viral and anti-bacterial properties. Garlic also has
sulfur-containing compounds, which can help support inflamed joints.

High-quality herbs and spices: These are among the most potent anti-inflammatory
ingredients available, ounce for ounce. Spicing up your meals is not enough, but it is a great
place to start.

Fermented foods: Optimizing your gut flora is important for a high-functioning immune system
and helps ward off chronic inflammation. In fact, the majority of inflammatory diseases start in
the gut, as the result of an imbalanced microbiome. Fermented foods help “reseed” your gut
with beneficial bacteria and also help the body rid itself of harmful toxins such as heavy metals
and pesticides, which can promote inflammation. Some fermented food options are kimchee,
pickles, sauerkraut, kefir, kombucha and olives.

Vitamin D: This vitamin has been shown to inhibit inflammation. Sun exposure of 5-30 minutes
at least twice a week on the arms, legs and face is a beneficial, natural source of this fat-soluble
vitamin. Food sources include wild-caught salmon, mackerel, cod liver oil, tuna, sardines and
mushrooms.

Dark leafy greens: Kale, Swiss chard, spinach, and collard greens contain powerful
antioxidants, which help protect against cellular damage. Choose organically grown veggies that
are in season and from a local source. Try eating a fair amount of these greens raw.
While acute inflammation is a necessary part of the body's healing process, chronic
inflammation poses significant health risks. Recognizing the signs of chronic
inflammation and incorporating anti-inflammatory foods and proactive measures can
help mitigate its effects and promote long-term wellness. By taking proactive steps to
manage inflammation, you can protect your health and well-being.

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

By Dr. Alyssa Musgrove

With warmer temperatures just around the corner, many of us will be opting to beat the heat
and keep the kitchen cool by grilling outdoors.
Yet while barbeques and summer go hand in hand, it’s worth taking a moment to polish those
grill skills before donning that apron and “firing up the Barbie.” When it comes to grilling, there
is a correct way and an incorrect way to do it.
Research has shown that meats cooked at high, dry heat (like barbecuing, pan-frying and
broiling as opposed to stewing, roasting or baking at lower temperatures) form heterocyclic
amine (HCA). Researchers say HCAs are “reasonably anticipated to be a human carginogen” and
eating them may increase your risk of certain cancers, such as colorectal, stomach, lung,
pancreas, breast and prostate cancer.
HCAs aren’t found in the charred bits on the outside of your food, but develop inside the meat.
The charred parts you see on the outside – burned by flames from your grill – contain polycyclic
aromatic hydrocarbons (PAHs), another carcinogen that should be avoided. (Always discard or
scrape off charred parts.)
So, does all this bad news mean you need to forego the grill this summer?
Not at all.
By making a few small changes to your strategy, you can enjoy grilled meals all summer long.
Here are a few simple ways to reduce the formation of HCAs and PAHs, and lessen their impact
on your health:
Reach for lower fat options – Flare-ups happen when fat drips onto the heat source and
catches fire. This causes carcinogenic PAHs (polycyclic aromatic hydrocarbons) to form and
accumulate on your food. To avoid this, select lean cuts of meat, trim excess fat and remove
poultry skin. Also, resist the urge to press down on the meat as you grill. Pressing down causes
the fat to drip onto the open flame, causing higher temperatures and additional smoke –
exactly what you DON’T want to do.
Cook “low and slow” – Turn down the heat. It may take longer, but low heat is always the best
way to cook animal foods – no matter the method – as it reduces the formation of HCAs and
PAHs. Ideally, you should aim to keep the grill at 300 degrees Fahrenheit or less.
Avoid well-done meat – The more well done, the more HCAs the meat is likely to contain. In
fact, one major study found well-done meat to contain up to 3.5 times the levels of HCAs as
meats cooked to medium-rare.
Flip frequently – Flipping frequently helps avoid charring and reduces HCA production.

Grill smaller pieces – Smaller pieces take less time to cook, ideally giving HCAs less time to
form.
Marinate – Not only does marinating infuse your meat with flavor, it has also been shown to
inhibit the formation HCAs. According to the American Institute for Cancer Research,
marinating can reduce HCA formation by as much as 92 to 99 percent.
Try incorporating one of the following marinades into your summer meal plans:
Antioxidant Marinade
This basic marinade recipe is suitable for all types of meat and fish, and easy to switch up by
incorporating different vinegars, spices, and seasonings such as miso, paprika, and chili peppers.
1⁄2 cup avocado oil
4 Tbsp vinegar
4 Tbsp lemon juice
3 medium garlic cloves
3 Tbsp Dijon mustard
2 Tbsp fresh rosemary
1 tsp Himalayan sea salt
Mix all ingredients in a large bowl and coat meat or fish from all sides. Marinate for 10 to 30
minutes (or longer to intensify flavors), but 10 minutes is enough to protect from HCAs.
Easy Steak Marinade
1/3 cup gluten-free soy sauce
¼ cup sesame oil
1 Tbsp. honey (or brown sugar)
1 Tbsp. Worcestershire sauce
1 tsp. freshly ground black pepper
1 tsp. garlic powder (or 2 cloves fresh garlic)
Combine ingredients in a gallon-size ziplock bag. Add steaks, seal bag and refrigerate. For less
tender cuts of beef, marinate for at least 6 hours but no more than 24 hours. Tender cuts of
beef, like tenderloin, only need to marinated for 15 minutes to 1 hour for flavor.

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-