By Dr. Alyssa Musgrove

The shoulder is the most complex joint in the human body. Studies show nearly 90 percent of the population will tear or damage their rotator cuff, labrum and/or shoulder capsule at some point in their lives. Most of us are unaware how important the shoulder is until we injure it.

Shoulder pain of any sort can make daily activities like combing your hair, brushing your teeth, sleeping and getting dressed complicated and painful. The reason for the high prevalence of shoulder injury is due to the anatomy and structure of the shoulder. The human shoulder is made up of a complicated system of bones, joints, connective tissue and muscles. The shoulder’s ball and socket joint allows for excellent mobility, but unfortunately a joint cannot be both highly stable and highly mobile. In the case of the
shoulder, mobility comes at the expense of stability.

There are many ways we can injure the shoulder, such as falling, throwing, lifting, painting, cleaning, swinging a tennis racket or golf club. Problems can also occur from natural wear and tear over time. One of the biggest challenges in managing shoulder pain is finding the origin.

Shoulder pain can be musculoskeletal in nature, it can be referred pain from a visceral organ, it can result from overuse (as in the cases of bursitis or tendonitis), there can be tears in the connective tissue, bone spurs or muscle imbalance. What’s more, the shoulder is slow to recover from injury. Some research shows only about half
of all new shoulder pain episodes achieve complete recovery within six months. Factor in aging, chronic health conditions that slow healing (like diabetes), and hobbies or jobs that are repetitive in nature and increase the risk of re-injury, and it is easy to see why many don’t make a full recovery.

Chiropractors, physical therapists, acupuncturists and orthopedists are just a few specialists who can help ease shoulder pain. The use of manipulation, mobilization, magnetic field therapy, TENS unit and modalities like cold lasers can help tremendously, but some shoulder injuries do require surgery. If your shoulder pain has not resolved on its own by resting 1 to 2 weeks, you should check with your doctor. However, that does NOT mean you should wait two weeks before seeing someone about your shoulder. Some people ignore nagging pain for weeks or even months, but the sooner you see a doctor the quicker you can begin treatment and resolve the issue before surgery becomes the only option.

When it comes to keeping our shoulders healthy, an ounce of prevention is truly worth a pound of cure. Here are a few ways to protect your shoulders on a daily basis:

1. When working with your arms overhead, take small breaks to let the shoulder recover.

2. Do not reach in the back seat and lift a heavy purse, bag or briefcase at an awkward
angle in order to get it to the front seat.

3. If you are facing a challenging task, request a helping hand. Do not feel insecure about
asking for help. It is better to be safe than sorry!

4. Follow an exercise program that maintains strength in your shoulders and contains
opposition exercises to keep the shoulder muscles balanced. For example, if you are going to do push-ups, make sure you also do pull-ups. In this way, both sides of the body
are strengthened for optimal balance and pain-free function.

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
For many parents, back to school means back to packing lunches and snacks. While it’s
easy to grab packaged, processed foods to fill those lunch boxes, healthier options will
always provide bigger benefits. Not only do healthier food choices deliver a significantly
higher nutritional punch, they also can help support life-long healthy eating habits and
prevent costly chronic disease — like diabetes, heart disease, obesity, high blood
pressure and even cancer.

The good news is that healthy options don’t have to take a lot of time or energy. Below
are some quick and easy snacks the kids will actually enjoy seeing in their lunch box.

5-Ingredient Almond Coconut Bars
Makes 12 bars in 10 minutes
A great high-protein snack that will keep kids full longer. You can add any other nuts or
dried fruits of your choice. These bars are also great to pack on-the-go, add to lunch
boxes for school or as a sweet treat.
-1 cup unsweetened shredded coconut
-1 cup raw almonds
-1 cup raw cashews
-1/4 cup almond butter
-3 TBS maple syrup
-2-3 TBS water
Line a 9X5 inch loaf baking pan with parchment paper and set aside.
Place all the ingredients (except the water) in a food processor or high-power blender.
Pulse. If the mixture doesn't come together, add 1 tablespoon of water at a time pulsing
the food processor in between. If needed, add more water until the mixture comes
together. Place the mixture in the prepared baking pan. Press with a spatula until it is
uniform on all sides. Place in the refrigerator for 2-3 hours. Cut into squares and keep
leftovers covered in the refrigerator.

Garlic Parmesan Roasted Chickpeas
-2 15.5-oz cans organic chickpeas, rinsed and drained
-2 tbsp coconut oil, melted
-1/2 tsp salt
-1 tsp minced garlic
-1/2 cup parmesan cheese
Lay chickpeas to dry for 30 minutes. Preheat your oven to 400 degrees Fahrenheit.
Place 1 tablespoon of coconut oil in a mixing bowl, and the chickpeas, salt, garlic and
parmesan and toss to coat the chickpeas. Add cayenne and curry powder if desired. Stir
to coat. Spread the chickpeas on a single layer on a baking sheet. Drizzle with the extra

TBS of melted coconut oil and bake chickpeas for 20 minutes. Stir, and continue to bake
and stir for up to an hour until crispy.

Curried Avocado Egg Salad
-4 hard-boiled eggs, chopped
-1/2 large avocado, cubed
-1/2 Tablespoon dijon mustard
-2 teaspoons relish or chopped pickles
-2 teaspoons green onions, chopped
-1 teaspoon apple cider vinegar
-1 teaspoon curry powder
– Sea salt and ground pepper, to taste
– Optional add-ins: fresh dill, chopped celery, raisins
Add all ingredients to a bowl and mash together with a fork. Taste and season with
additional salt and pepper. Use egg salad on salads, sandwiches or wraps.

Sunflower Seed Backpack Kisses
-1/2 cup rolled oats
-1 tablespoon flaxseed
-1 tablespoon hemp seeds
-2 Tablespoon raisins
-2 Tablespoons dairy-free mini chocolate chips
-pinch of sea salt
-1/2 cup sunflower seed butter (my favorite is Trader Joe’s brand)
-1 Tablespoon maple syrup
In a large bowl, mix together oats, hemp seeds, flaxseed, raisins, chocolate chips and
sea salt. Add sunflower seed butter and maple syrup and mix together. Using your
hands, knead mixture thoroughly and roll into small balls. You should be able to make
around 10-11. Wrap each ball in a square of aluminum foil, twisting the top to seal and
create a “kiss.” You can also store them unwrapped in an airtight container. Store in the
fridge for up to two weeks or in the freezer for up to a month.

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

Some of the most common obstacles for fitting regular exercise into our daily lives are
time, money, and energy. But what if I told you it was possible to invest in your health
without having to go to a gym, buy fancy equipment or spend a lot of money?
Bodyweight exercises are a convenient and free way to improve your health and energy
level.

Bodyweight exercises are strength training exercises that do not require free weights.
Rather, an individual’s own body weight provides the resistance for the movement.
Multiple health goals can be achieved using bodyweight exercises, including weight loss,
muscle gain, and increased range of motion.

Our skeleton’s job is to hold and support the entire weight of the body, but if you don’t
move, the bone is sent the message that it doesn’t have to maintain as much density.
Bodyweight exercises can help prevent osteoporosis by boosting the bone-building forces
and improving bone density. Simply stressing your bones by the force of your own body
weight stimulates more bone growth to protect your skeletal frame. Bodyweight exercises
also increase muscle mass, meaning you rely less on your joints to move because your
muscles are stronger. Additional benefits include improved heart health and circulation,
reduced risk for diabetes, reduced stress and increased energy levels.

Bodyweight exercises work numerous muscle groups simultaneously and can be
modified, which allows you to customize the exercises to your level of ability. They are
simple enough to perform without supervision and have a low risk for injury. All you
need is your own body and enough space to jump around a bit – and, of course, water is
highly encouraged.

Push-ups are a great bodyweight exercise that strengthens the chest, shoulders and arms.
(Be sure to stabilize your core by pulling your belly button in toward your spine.) They
can be performed with various hand placements to isolate different muscle groups. Also,
push-ups can be done at different levels of incline or decline. For example, beginners can
start by pushing off of a wall or kitchen counter, progress to the floor on their knees, and
eventually to their toes using full bodyweight.

Squats help build leg muscles and also help make daily life activities easier. You can
begin squats against a wall and progress to air squats, but make sure your knees never
bend past your toes. Other bodyweight exercises include bicycle crunches, reverse flies,
tricep dips, planks, leg-raises, flutter kicks, bridges, donkey kicks, burpees, mountain
climbers, lunges, sit-ups, reverse crunches, and step-ups.

You can customize your own workout by combining five to 10 different bodyweight
exercises that target opposing muscle groups to create a circuit. Aim for 10 to 20 reps of
each exercise. For best results do not rest much in between exercises in order to get – and
keep — your heart rate up.

If you are not accustomed to physical activity, start with a few exercises and, after you
become stronger and more adapted, add more exercises to your routine. Increase the
number of circuits and repetitions of each exercise as you become more physically fit.
After completing bodyweight workouts, it is important to stretch to increase range of
motion, flexibility, prevent injury, and decrease recovery time. Aim to perform your
bodyweight circuit two to three times per week.

Whether you’re a weekend warrior, a mom who chases after a toddler, or a mature adult
trying to reduce your risk of falls, strength training helps build strong muscles and bones
to make the activities of daily living easier! While high intensity workouts, cardio, and
strength training have their benefits, bodyweight exercises are the most convenient and
least expensive workouts for those lacking time and money.

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

Known as the “Immortal Health Elixir” by the Chinese, kombucha (kom-bu-cha)
originated in Asia over 2,000 years ago. The fact that this beverage is still consumed
today is a strong testimonial to the health benefits kombucha continues to bring to
millions of people. In the 1990s, kombucha was found mostly in health food stores
and hippie kitchens. These days, however, kombucha has grown in popularity and
is now commercially available in most grocery stores.

Kombucha is a fermented beverage, made with tea, sugar and the SCOBY (Symbiotic
Colony of Bacteria and Yeast) also known as the “mother.” The SCOBY is responsible
for initiating the fermentation process, using the sugar for food. Once the beverage
becomes fermented, it becomes carbonated and contains a high concentration of b-
vitamins, enzymes, probiotics, glucosamines and antioxidants. That makes
kombucha a powerful detoxifier that can help improve immunity, reduce arthritis
and joint pain, assist with weight loss, and improve energy. The high levels of
probiotics and beneficial acids aid in the prevention of leaky gut, stomach ulcers,
candida overgrowth and GERD.

The taste of kombucha is best described as “carbonated apple cider.” Commercial
komubcha can be high in sugar and quite expensive, but kombucha can be made
inexpensively, and with less sugar, at home. When brewing at home, be sure to use
sterile equipment, a clean workspace and high-quality ingredients.

Kombucha:

Makes 8 cups
Needed:
1 large, wide-mouthed glass jar*
Paper towels to cover the top
1 SCOBY disk (can be purchased at a health food store, online or gotten from a
friend who is already brewing)
8 cups of spring or distilled water
½ cup of organic cane sugar or raw honey**
5 organic black, green or white tea bags (no herbal tea)
1 cup pre-made kombucha (from the store or a friend who is already brewing)
A wooden spoon
*You want to avoid using a plastic jar because the chemicals in the plastic can leak
into the kombucha during fermentation process and can be hazardous to your health.
** Most of the sugar is “eaten” by the yeast during the fermentation process so by the
time you consume it, there is little sugar left.

Directions:
Bring the eight cups of water to a boil in a big pot. Once it comes to a boil, remove
the pot from the heat and add the sugar, stirring until it dissolves. Next, place the

teabags in the water and steep for 15 to 20 minutes. Remove and discard the tea
bags, and let the mixture cool to room temperature (usually takes about one hour).
Once the mixture has cooled, pour it into your big glass jar, drop in your SCOBY and
one cup of pre-made kombucha.

Cover your jar with the paper towel, and secure with a rubber band. Stir daily with a
wooden spoon and allow the kombucha to sit for 10 to 14 days, depending on the
flavor you are looking for. The longer the batch sits, the stronger the taste. Check
every couple days to see if it has reached the right taste and desired level of
carbonation. Once you are happy with the taste, pour your kombucha into smaller
glass bottles with air-tight lids and leave on the counter for a day or two to finish
fermentation process. If desired, you can add fresh-squeezed lemon, lime, berries,
ginger, or turmeric root before refrigerating. Once refrigerated, it is ready to drink!
Each time you brew a batch, the SCOBY grows a new layer below the first one. You
can use the newly-formed layer to create a new batch, store it or throw it away.

Start by drinking a small amount in moderation in order to see if you have any
negative reactions, like an upset stomach. Eventually, you can work your way up to
eight ounces a day. Groups who should limit their kombucha consumption include
pregnant and nursing women, or those with a compromised immune system.

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

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

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

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

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

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

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

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

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

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

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

By Dr. Alyssa Musgrove

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

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

By Dr. Alyssa Musgrove

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

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

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

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

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

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

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

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

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

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

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.