Health

Apple Cinnamon Waffles

July 21, 2020 by Pathways in All Articles and Recipes, Diet, Health, Immunity, Nutrition, Recipes, Weight Loss | Comments Off on Apple Cinnamon Waffles

 

Apple Cinnamon Waffles

Ingredients

1 1/2 cup almond flour
1/2 cup flax seed meal I used Organic Golden Flax from Bob’s Red Mill
1/4 cup Swerve Sweetener
1/4 cup unflavored protein powder
1 tbsp ground cinnamon
2 tsp baking powder
4 large eggs room temperature
1 cup finely chopped or grated apple
3/4 cup almond milk
1/4 cup melted butter
1 tsp vanilla extract
1/2 tsp apple extract optional, helps intensify flavor
Instructions

Preheat a waffle iron to medium and grease if necessary.
In a large bowl, whisk together almond flour, flax seed meal, sweetener, protein powder, baking powder and cinnamon.
Stir in eggs, apple, almond milk, butter, vanilla extract and apple extract and stir until well combined.
Spoon a few tablespoons of batter into each section of the waffle iron and close lid. Cook 4 to 6 minutes, or until golden brown on both sides (the amount of batter and time of cooking will depend on your waffle iron).
Remove waffles and repeat with remaining batter.
Serve with sugar-free syrup.

Mason Jar Chicken Taco Salad

July 15, 2020 by Pathways in All Articles and Recipes, Diet, Health, Nutrition, Recipes, Weight Loss | Comments Off on Mason Jar Chicken Taco Salad

Chicken Taco Mason Jar Salads

Ingredients
For the dressing:
½ cup non-fat plain Greek yogurt can substitute with mayonnaise or sour cream
½ cup taco sauce can substitute with your favorite salsa, but it will create a thicker and chunkier dressing, so you may need to thin it with a little bit of water or milk
4 cups chopped romaine lettuce
12 ounces cooked diced Southwestern-seasoned chicken (I find this in the refrigerated section of my grocery store, but you can substitute with any cooked chicken that you season with a little bit of taco seasoning or southwest seasoning)
1 cup black beans from a 15-ounce can, drained and rinsed
1 cup corn can use fresh, frozen, or canned & drained
1 cup halved grape or cherry tomatoes
1 cup 4 ounces Sargento® Fine Cut Shredded 4 Cheese Mexican
4 16 ounce/pint-size wide-mouth jars
Instructions
Whisk together dressing ingredients in a small bowl until completely combined.
Place an equal amount of dressing at the bottom of each jar.
Divide remaining ingredients among the jars, layering in the following order: chicken, black beans, corn, cheese, tomatoes and lettuce. Twist on the top to seal your salads and refrigerate until ready to serve.
When you’re ready to eat, just dump the jar onto a large plate or bowl and enjoy!

Food Cravings

July 15, 2020 by Pathways in All Articles and Recipes, Diet, Health, Nutrition | Comments Off on Food Cravings

What do food cravings mean?
By: Dr. Alyssa Musgrove

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

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

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

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

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

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

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

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

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

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

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

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

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

Cooling Down with Cucumbers

June 16, 2020 by Pathways in Cleanse, Detox, Diet, Health, Nutrition, Recipes, Weight Loss | Comments Off on 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) chickpeas or 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.

 

One Pan Lemon Parmesan Chicken and Asparagus

June 15, 2020 by Pathways in Health, Nutrition, Recipes, Weight Loss | Comments Off on One Pan Lemon Parmesan Chicken and Asparagus

One Pan Lemon Parmesan Chicken and Asparagus
Ingredients

1 and 1/2 pounds boneless skinless chicken breasts or tenders
1/3 cup flour
1 cup panko*
1 cup parmesan cheese separated
1 teaspoon dried parsley
1/2 teaspoon garlic powder
3-4 lemons
1 tablespoon minced garlic
8 tablespoons melted butter separated, I use unsalted
1 tablespoon lemon pepper seasoning
1 pound asparagus
3 tablespoons olive oil
3 tablespoons honey
Instructions

Preheat the oven to 400 degrees F. Line a large sheet pan with parchment paper and set aside.
Grab three bowls. Add the flour to one bowl.
Combine panko, 1/2 cup freshly grated parmesan cheese, dried parsley, garlic powder, about 1/2 teaspoon each of salt (I use seasoned salt) and pepper. Stir.
In the final bowl, add 1-2 teaspoons lemon zest, 4-5 tablespoons lemon juice (depending on lemon flavor intensity desired), minced garlic, and 5 tablespoons melted butter. Stir. Remove 4 tablespoons of this mixture and set aside.
Slice chicken breasts to the size of tenders (about 1 and 1/4th inch strips) or use chicken tenders.
Coat in flour, heavily dredge in garlic lemon mixture, and then coat in the Parmesan panko mixture.
Place on prepared sheet pan. Use any remaining Parmesan panko mixture and sprinkle over tenders. Sprinkle lemon pepper seasoning over the tenders (I use Mrs. Dash lemon pepper)
Bake in preheated oven for 10 minutes and remove.
Flip the tenders to the other side.
Place the asparagus next to the tenders and drizzle the reserved lemon butter sauce. Sprinkle remaining 1/2 cup Parmesan cheese over the asparagus and toss with tongs.
If desired place lemon slices over the chicken (optional)
Return to the oven and bake for another 10-12 minutes or until the internal temperature of the chicken has reached 165 degrees F.
Meanwhile, whisk remaining 3 tablespoons melted butter, 3 tablespoons lemon juice, 1-2 teaspoons lemon zest, 3 tablespoons olive oil, and 3 tablespoons honey in a small bowl. Add some pepper and parsley if desired.
Remove from the oven and top with the honey lemon mixture and fresh parsley if desired and enjoy immediately.
Do not top chicken breasts with the honey lemon mixture unless eating immediately and aren’t planning on having leftovers since it will make it soggy.

Colorful Salad Ideas for Spring

April 26, 2019 by Pathways in Health, Nutrition, Patients Area, Recipes | Comments Off on Colorful Salad Ideas for Spring

By: Dr. Alyssa Musgrove, Pathways to Healing

Our bodies require a rainbow of nutrients for optimal health, and eating a variety of colors is one way to achieve this fundamental health goal. It can be easy to fall into the same eating routine once you find foods the entire family likes, but the truth is our bodies benefit from food variation. Children, especially, need a diversity of foods in their diets and adults benefit, as well.

Eating an assortment of colored fruits and vegetables is the best way to receive a complete range of the vitamins and minerals your body needs in order to function. Each fruit and vegetable has a distinctive color that indicates an abundance of unique nutrients. The range of vitamins, minerals, antioxidants and phytochemicals in fruits and vegetables have enormous healing powers that can help our bodies thrive.

This week, try buying a new fruit or vegetable that is not usually on your shopping list and find a way to incorporate it into a meal. Below are a few of my favorite nutrient-dense salad recipes to help you get started.

Rainbow Chopped Salad with Avocado Vinaigrette
Salad:
8-10 red radishes, chopped
1 orange bell pepper, seeded and chopped
½ pint yellow cherry tomatoes, quartered
2 small zucchini, chopped
¼ small red cabbage, chopped
1 head romaine lettuce, chopped

Avocado vinaigrette:
1 soft avocado, peeled and pitted
½ cup chopped fresh parsley
1 tablespoon chopped fresh oregano
2-3 cloves garlic, minced or olive oil
2 tablespoons honey
½ teaspoon salt
½ teaspoon crushed red pepper
¼ cup avocado oil
2 tablespoons rice vinegar
¼ cup water, add more as needed

Place all vinaigrette ingredients in blender until smooth, taste and salt as needed. Chop all vegetables and toss together with dressing in a large bowl.

Colorful Kale salad
1 bag of organic kale or baby kale
1 tub of pomegranate seeds
Slivered almonds, pecans or walnuts
Crumbled feta or goat cheese
Healthy vinaigrette to taste

Toss all ingredients and enjoy.

Dr. Axe Raw Superfood Carrot Salad
Salad:
10 large shredded organic carrots
1 cup dried goji berries
4 organic green apples, chopped (you can use any color or what is on sale)
1 cup pecans

Vinaigrette:
3 tablespoons Dijon mustard
¼ cup fresh squeezed lime juice
¼ cup maple syrup
1 teaspoon lemon pepper
1 teaspoon sea salt

Combine all salad ingredients and toss with vinaigrette in a large bowl. Serve chilled.

Asian Chicken Salad
Salad:
Handful of shredded kale, white cabbage or both!
2 slices purple cabbage
4 slivers of fresh ginger, roughly chopped
½ carrot, slivered
4 mini red bell peppers, cut into slivers
2 mini yellow bell peppers, cut into slivers
½ pulled rotisserie chicken, no skin
Handful of spring green peas, slivered
Handful of diced green onion
Handful of chopped cilantro
Handful of black sesame seeds
(Optional additions: red chili flakes, diced water chestnuts)

Dressing:
1/3 cup sesame oil
1 tablespoon rice vinegar
¼ cup water
3 tablespoons Hoisin sauce

Heat oil, then add other ingredients and whisk together for 3-4 minutes. Let cool before dressing the salad.

Balsamic Beet Salad
Salad:
3 large beets
5 ounces mixed salad greens
4 ounces crumbled goat cheese

Vinaigrette:
¼ cup orange juice
¼ cup balsamic vinegar
¼ cup extra virgin olive oil
½ teaspoon salt

Cube the beets and place in a steamer basket over boiling water with lid on. Steam the beets until tender, 10-15 minutes. Combine the salad greens in a bowl and top with cooled beets and crumbled goat cheese. Make the dressing by combining the orange juice, balsamic vinegar, olive oil and salt in a small bowl and whisk. Drizzle over the salad just 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.

Simple Steps to Improve Balance and Prevent Falls

April 15, 2019 by Pathways in Aging, All Articles and Recipes, Fitness, Health, Posture | Comments Off on Simple Steps to Improve Balance and Prevent Falls

By: Dr. Alyssa Musgrove – Pathways to Healing

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

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

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

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

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

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

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

2. Strengthen those knees. Knee strengthening exercises, like leg presses and lateral movements with the arms, can help build strength. As knee strength builds, it helps improve proprioception awareness with the mind and body, and also allows you to continue a movement or action in place far longer with proper form.

3. Consider Tai Chi or Yoga. Studies show Tai Chi participants were less likely to fall than those who took part in basic stretching programs or made lifestyle changes. Yoga works, too: According to Temple University research, women 65 and older who took twice-weekly yoga classes for 9 weeks increased ankle flexibility and showed more confidence in walking. That last part is important, says lead researcher Jinsup Song, PhD, “because when people are fearful of losing balance, they tend to do less to challenge themselves.”

4. Work your core. This table top exercise increases core strength, which is directly linked to your balance. Using a mat to protect your knees, get on all fours on the floor in table top position. Make sure the back is flat and the neck is aligned with the spine. While looking at the floor, raise and extend your right arm and your left leg at the same time. Keep a tight core. Hold for 3–5 seconds and repeat on the other side. Perform 10 reps on each side.

5. Focus on the legs. Sturdy legs can help prevent a stumble from turning into a fall. To build quads, start with a simple squat: With feet hip-width apart, bend knees and hips and slowly lower yourself as if sitting in a chair behind you. Keep arms straight out, abs tight, back straight, and knees above shoelaces. Stop when thighs are parallel to the floor or as close as you can get, then contract the gluteal muscles in your buttocks as you stand back up. Aim for three sets of 10, with a  one minute break after each set.

6. Sleep more than seven hours a night. A study at the California Pacific Medical Center showed how sleep deprivation reaction time is directly related to falls. Researchers tracked nearly 3,000 older women and found that those who typically slept between five and seven hours each night were 40 percent more likely to fall than those who slept longer.

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

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

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

Benefit Of Nuts

April 12, 2019 by Pathways in All Articles and Recipes, Health, Nutrition, Weight Loss | Comments Off on Benefit Of Nuts

By: Dr. Alyssa Musgrove

If you’re looking for a quick, convenient, nutrient-dense snack option, you really can’t do better than a small handful of raw nuts or seeds. There are a host of health benefits associated with eating raw nuts, which some experts even refer to as a “superfood.”

The Mayo Clinic notes that eating nuts can lower your LDL, or bad cholesterol, while improving the health of your artery linings.  In addition, nuts and seeds are an excellent source of protein, antioxidants, fiber, amino acids, minerals and omega oils. These nutrients boost heart, brain and digestive health, while fighting free radicals. The high fat and protein content of nuts also helps with satiety and controls hunger by stabilizing blood sugar.

Almonds are the most nutrient-dense nut. The almond skin is rich in antioxidants including phenols, flavonoids and phenolic acids. A study in the Journal of Agricultural and Food Chemistry revealed that one serving of almonds contains a similar amount of polyphenols as a cup of steamed broccoli or green tea! Almonds also have one of the highest protein contents of nuts, nearly one gram of protein per almond.

Brazil nuts contain a high amount of the trace mineral selenium, which is a powerful antioxidant and aids in boosting the immune system. It is believed that selenium can benefit heart health by its ability to fight inflammation and increase blood flow.

Cashews contain a large amount of oleic acid, a heart-healthy fat. They are also a great source of biotin, copper, iron, magnesium, and zinc.

Hazelnuts are rich in many antioxidants, as well as vitamin E, arginine and B vitamins.

Macadamia nuts have the highest protein concentration in one serving. They are also a great source of fiber, magnesium and potassium.

Pecans contain over 19 vitamins and minerals! They are second highest in protein content and include calcium, copper, folic acid, manganese, magnesium, phosphorus, potassium, zinc and include B vitamins, as well as A and E.

Pine nuts may help with weight loss because they contain pinolenic acid, which triggers the release of an appetite-suppressing hormone. Pine nuts are most often used in recipes to make pesto.

Walnuts have recently been hailed a “superfood,” due to high levels of omega-3 fatty acids, linoleic acid, vitamin E, and vitamin B6.  Pumpkin seeds are a nutritional powerhouse with a wide variety of nutrients ranging from copper and zinc to magnesium and manganese, and are also high in protein. The high zinc content in pumpkin seeds can boost prostate health.

(It’s important to point out that, although commonly viewed as a nut, peanuts are actually legumes and grow underground. For a variety of reasons, I do not recommend my patients eat peanuts.)

While nuts and seeds are very healthy, they are high in fat and protein. It is very easy to overindulge in nuts, eating too many servings (and thus consuming too many calories) in one sitting. One serving is considered one ounce. The following list details how many nuts are in a single serving. Eating a variety of nuts is your best bet, and moderation is crucial.

Almonds (20-24 nuts): 160 calories, 14g fat, 6g protein

Brazil Nuts (6-8 nuts): 190 calories, 19g fat, 4g protein

Cashews (16-18 nuts): 160 calories, 14g fat, 4g protein

Hazelnuts (18-20 nuts): 180 calories, 17g fat, 4g protein

Macadamia (10-12 nuts): 200 calories, 22g fat, 2g protein

Pecans (18-20 halves): 200 calories, 20g fat, 3g protein

Pine Nuts (150-155 nuts): 160 calories, 14g fat, 7g protein

Walnuts (14 halves): 190 calories, 18g fat, 4g protein

Pumpkin seeds (140 hulled) calories 153, 13g fat, 7g protein

When purchasing nuts, look for raw options. Roasted nuts are often processed in hydrogenated oils (a harmful fat source), which destroys the nutritional benefit nuts have in their raw form.  Additionally, roasted nuts are frequently coated in sugar or other unhealthy ingredients.  If you prefer roasted nuts and seeds, roast them yourself so that you can control the roasting temperature to keep the nuts as nutrient-dense as possible. Raw pumpkin seeds, for instance, can be roasted on a low-heat setting in the oven (no more than 170 degrees Fahrenheit for about 15 to 20 minutes), and sprinkled with Himalayan or other natural salts.

Nuts are a simple addition to your daily diet. Add pumpkin seeds to healthy sautéed vegetables. Sprinkle nuts on top of a mixed green salad for enhanced crunch. Add chopped nuts to hot oatmeal to increase the protein and fiber content. Eat nuts with your fruit and yogurt, or add to your granola. You can also create a simple pre- or post-workout snack by mixing nuts with dates and dried fruit for a healthy homemade 3-ingredient energy bar.  Or, throw together this simple trail mix for an easy snack on the go:

Superfood Trail Mix

Recipe courtesy of thehealthyfamilyandhome.com

  • 1 cup organic almonds
  • 1 cup organic cashews
  • 1/2 cup organic goji berries
  • 1/2 cup organic dried mulberries
  • 1/2 cup organic dried blueberries
  • 1/2 cup organic sunflower seeds
  • 1/2 cup organic cacao nibs
  • 1/2 cup organic coconut flakes

Combine all ingredients in a medium size bowl and toss well. Store in an air-tight container until ready to eat.

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.

Tips For Golfers

March 25, 2019 by Pathways in Fitness, Golf, Health, Musculoskeletal System, Patients Area | Comments Off on Tips For Golfers

By: Alyssa Musgrove – Pathways To Healing

Photo credit: Visit Lake Oconee

Golf is a challenging and often frustrating sport. Many golfers feel the mental component of the game is their greatest challenge, and undervalue the biomechanics and conditioning required to play the game well and play the game longer. This is a mistake that can lead to poor play and injury.

An extreme amount of compressive force – up to 10 times a person’s body weight – is exerted on the spine during the golf swing. Every joint involved in the swing is taken through its maximum range of motion. Many golfers contort their bodies into oddly twisted postures, generating a great deal of torque. Couple this motion with a bent-over stance, repeat 120 times over three or four hours, add the fatigue that comes with several miles of walking or hot summer weather, and you’ve got a recipe for lower back trouble.

“Most golfers go until they get hurt, then look for help,” says Dr. David Stude, member of the American Chiropractic Association (ACA) Sports Council and founding fellow of the National Golf Fitness Society. “Back pain is a warning sign there is an underlying problem responsible for a symptom that will likely get worse. Doctors of chiropractic look for the cause of the symptom and help reduce the likelihood of future injury.”

There’s a reason Tiger Woods, Phil Mickelson, Jack Nicklaus and Arnold Palmer have all relied on chiropractic care throughout their careers. Tiger Woods has said, “…lifting weights and seeing a chiropractor on a regular basis has made me a better golfer. I’ve been going to chiropractors for as long as I can remember. It is as important to my training as practicing my swing is.”

Aside from regular chiropractic adjustments, Dr. Stude and the ACA suggest these simple measures to help you avoid back pain or injury, and improve your overall game:

  • Purchase equipment that fits. Don’t adapt your swing to the wrong clubs. Someone six feet tall playing with irons designed for someone five inches shorter is begging for back trouble.
  • For women: If you have “inherited” your significant other’s golf clubs, beware. Not only are the clubs likely too long, the shaft is often not flexible enough for a woman’s grip. Women play better with clubs composed of lighter, more flexible material, such as graphite.
  • For men: While men are traditionally stronger than women, they usually aren’t as flexible. Men should spend extra time stretching before and after play to increase trunk flexibility. Improved flexibility helps men maintain a more even and consistent swing plane, which leads to more consistent performance.
  • For senior golfers: If you show signs of arthritis in the hands, consider a larger, more specialized grip for added safety and performance.
  • Take lessons. Learning proper swing technique is critical. At the end of the swing, you want to be standing up straight; the back should not be twisted.
  • Wear orthotics. These shoe inserts support the arch, absorb shock, and increase coordination. Studies show custom-made, flexible orthotics can improve the entire body’s balance, stability and coordination. This translates into a smoother swing and reduced fatigue.

  • Photo Credit: Foot Levelers

    Warm up before each round. Stretching before and after 18 holes is the best way to reduce post-game stiffness and soreness. Take a brisk walk to get blood flowing to the muscles; then do a set of stretches. To set up a quality stretching and/or exercise routine, see a chiropractor or golf pro who can evaluate your areas of tension and flexibility.

  • Pull, don’t carry, your golf bag. Carrying a heavy bag for 18 holes can cause the spine to be compressed, leading to disc problems and nerve irritation. If you prefer to ride in a cart, alternate riding and walking every other hole. Bouncing in a cart can be hard on the spine.
  • Keep your entire body involved. Every third hole, take a few practice swings backwards and with the opposite hand to balance out the stress put on the back and rest of the body. Imagine going to the gym and working only one side of your body everyday for years, neglecting the opposite side. Golf tends to create this same type of imbalance in your spinal column, setting the stage for injury.
  • Drink lots of water, especially in the heat. Dehydration causes early fatigue. When fatigued, we compensate by adjusting our swing, which increases the risk of injury. Smoking or drinking alcoholic beverages while golfing also causes dehydration.

If you golf consistently, you will no doubt feel the stress of the game. But by following a few simple prevention tips, it is possible to play pain-free. Chiropractic care is an effective solution for golfers who seek to rid themselves of pain and have a successful and enjoyable golf game!

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.

Why Is Shoulder Pain So Common?

March 15, 2019 by Pathways in All Articles and Recipes, Fitness, Golf, Health, Musculoskeletal System | Comments Off on Why Is Shoulder Pain So Common?

By: Dr. Alyssa Musgrove – Pathways to Healing

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 of 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 allow 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 from shoulder pain.

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.

The following stretches can be done at home to help further balance the shoulder joint and prevent simple injuries:

90, 90 shoulder stretch
Stand in your doorway, holding your arms up so your elbow is at a 90-degree angle and your arm forms a 90-degree angle to your body at the shoulder. Place each hand on the side of the door frame making sure your wrist and elbow also make contact with the door frame. Place both feet in the doorway and lean forward as you brace yourself against the door frame. Make sure your neck is aligned with your spine. Do not drop your chin — keep it parallel to the floor. Hold the stretch for 20-30 seconds and repeat 2-3 times.

Pendulum exercise
Bend at your waist with one hand hanging down and your other arm supporting your upper body on a table or chair. Relax your hanging arm completely and swing it gently and slowly in a figure 8 direction in both clockwise and counterclockwise. You can grasp a light weight, such as a soup can, while smoothly swinging the arm. Circle 10-15 times each direction, do 1-2 sets per day.

Finger wall walks
Face a wall. Using one arm at a time, slowly walk your fingers up the wall, moving your arm upward as far as you can reach comfortably. Then walk your fingers gradually back down the wall (STOP if there is any point of pain). Repeat 10-20 times.

Cross-body reach
Lift one arm at the elbow and bring it up and across your body and hold a stretch for 20-30 seconds. Each day try working on reaching further across your body in order to increase mobility.

Towel stretch
Take a small towel that is about 3 feet long and hold each side with your hand. Bring the towel behind your back and grab the opposite end with the other hand. Pull the top arm upward while also pulling the other lower arm downward to stretch your shoulders. You can also hold the towel on both ends while pulling with both arms to keep the towel tight and raise your arms in front of you and above your head, keeping elbows straight at all times.

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

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