Apples

By Dr. Alyssa Musgrove

Red_Apples“An apple a day keeps the doctor away” – it’s a saying we have all heard at some point in our lives.  Caroline Taggart, author of An Apple a Day: Old-Fashioned Proverbs and Why They Still Work, says this saying came from Wales in the 1860s. The original verbiage was, “Eat an apple on going to bed, and you’ll keep the doctor from earning his bread.”

So, does an apple a day really keep the doctor away? A JAMA Internal Medicine study sought to find out just that. The result? Evidence does not support that an apple a day keeps the doctor away. Data showed only 39% of apple eaters avoided physician visits versus 33% of non-apple eaters. But don’t let a lack of firm scientific evidence cause you to completely overlook the humble apple. Turns out this American favorite actually boasts many health benefits.

Apples contain a large number of phytochemicals including quercetin, which is a flavonoid. Flavonoids are a diverse group of plant chemicals found in almost all fruits and vegetables and are what give flowers and fruits their bright colors. Flavonoids provide many health benefits such as antioxidants, which help to protect against cancer, and other anti-inflammatory agents. Quercetin flavonoids are thought to protect against “bad,” LDL cholesterol and could help to lower blood pressure.

Dr. Alyssa Picking ApplesAdditionally, results of a study published by the Journal of Food Science, suggest that fresh apples, bananas and oranges in our daily diet, along with other fruits, may protect neuron cells against oxidative stress-induced neurotoxicity and may play an important role in reducing the risk of neurodegenerative disorders such as Alzheimer’s disease.

When I conduct nutritional consultations, one of the topics I always discuss is gut health.  As it turns out, apples have a place in that discussion. Apples provide pectin, a soluble fiber that is also a prebiotic. A prebiotic is a non-digestible dietary nutrient, which beneficially influences intestinal bacteria by stimulating their growth. These “friendly” bacteria fight inflammation and prevent a host of digestive problems. In essence, apples provide your gut bacteria the food they need to do their job.

Within the last year, half a dozen studies have touted the benefits of apple peels.  One study in the journal Nutrition and Cancer found the peels of organic Gala apples, “showed a significant decrease in growth and survival of human prostate carcinoma and breast carcinoma.” The study concludes, “Apple peels may possess strong anti-proliferative effects against cancer cells, and [they] should not be discarded from the diet.”

Red AppleApple peels have the highest concentration of nutrients, so keep the peel on. But, when eating the peel, remember that organic is the best choice.  The Environmental Working Group has listed apples on its annual “Dirty Dozen” list for the last several years. Moreover, while it might be easier to “drink” your apples in the form of fruit juice, you may be better off sticking with the whole fruit. A study in the British Medical Journal found juice drinkers were at a higher risk of type 2 diabetes, while those who consumed three servings per week of whole apples, blueberries, grapes, raisins or pears reduced their type 2 diabetes risk by 7%.

Healthy to the core, but that’s where it stops. Why? Well, inside the core of an apple lies its reproductive component — the seed, or pip — which can release cyanide, a powerful poison, when it comes into contact with your digestive enzymes. Not to worry too much though. One or two of these seeds will not be harmful to an adult, but if a child swallows a large number of seeds you should seek medical attention immediately.

Dr. Alyssa Musgrove

Pathways to Healing specializes in holistic chiropractic care. Dr. Alyssa Musgrove draws on a variety of techniques, including chiropractic, kinesiology, nutrition, food allergy testing and lifestyle counseling to assist clients in achieving optimal health and wellness in one setting. In addition, the practice is committed to being a valuable source of information so that people can learn how to live a healthy lifestyle and prevent future illness. Pathways to Healing is located at 1022 Founders Row, Lake Oconee Village, Greensboro. The office can be reached at 706-454-2040.

Reduce food waste and reuse thanksgiving dinner

By: Dr. Alyssa Musgrove

Food_WasteDid you know the average food shopper wastes 61 percent of the food he or she purchases? The hallmark of Thanksgiving is a dinner table covered with more food than you can possibly eat in one sitting. But the downside is that this holiday can also be top of the list when it comes to food waste. When it comes to meals, if you fail to plan, then you are planning to fail. To avoid facing a mountain of leftovers on November 24th, try some of these tips and tricks to help reduce waste and use your leftovers wisely.

Go to the store prepared with a list of the food items you need. Try to make an accurate prediction of how much food you will need so you are not left with unnecessary amounts of leftovers that you cannot use.

Use the whole vegetable.

If you will be eating carrots, beets or turnips, for example, you can eat both the root and the green. Rather than peeling veggies, leave the skin on. You will get more nutrients and reduce waste.

Compost your food scraps.

Many Thanksgiving leftovers can be turned into compost (with the exception of nuts, grains or meat). Composting benefits your own plants, the soil, and the environment. It improves the health of your plants, while also reducing pollution.

Freeze your leftovers.

If you cannot finish all of your food in a timely manner, freeze it for later use. A FoodSaver can package items so they Pumpkin_Pie_and_Hot_Rollscan be kept frozen for longer periods, without the risk of freezer burn. Roasted turkey can be frozen for up to three months, but be sure to remove the meat from the bones first. Unlike other forms of cooked potatoes, mashed potatoes can be frozen for many months. However, the mashed potatoes should be well coated with a fat like butter (mashed potatoes made with just broth will not hold up well in the freezer).

Keep in mind that gravy is quite perishable and will only last about two days in the refrigerator. Flour-based turkey gravy can be frozen in ice cube trays for up to four months (milk-based gravies should not be frozen, as they will separate when thawed). Stuffing can be frozen for up to one month. In general, dishes made with pumpkin, sweet potato or squash should hold up in the freezer — especially if they have been pureed first. Rolls and bread will last for months in the freezer. Make sure to separate the rolls and freeze them individually.

Send your leftovers to someone in need.

If you have prepared foods that were not or packaged foods you did not eat, there are certain organizations that will distribute them to people in need. If your kids or grandkids are within driving distance, they can always take a goody bag home and take some leftovers off your hands.

Create new meals.

Get creative with your leftovers, repurposing them as soup, salad or healthy casseroles. Turkey is a lean meat that is low in fat and an excellent source of protein, so do not let it go to waste! Turkey provides tryptophan that helps the body make niacin and serotonin, which helps your mood.

Some recipes to consider are sweet potato hash browns, turkey pot pie with stuffing crust, turkey shepherd’s pie, leftover turkey quiche, turkey tortilla soup, southwest turkey lettuce wraps, curry turkey salad, sweet potato pancakes and next day turkey primavera. 

Here are two simple leftover recipes you can add to this year’s post-Thanksgiving Day menu:

Muffin Cup Stuffing “Scotch Eggs”

Simply press leftover stuffing into muffin cups and make a nest for a cracked egg. Preheat oven to 350 degrees. Mix stuffing with some stock until well saturated. Spray muffin cups with oil, press 1/3 cup stuffing mixture into each cup. Use a shot glass to pack stuffing into the cup along the sides. Crack 1 egg into each hole. Bake for 10 to 12 minutes or until yolk is set. Sprinkle with pepper and hot sauce.

recipe active photo Day-After-Thanksgiving Turkey Carcass Soup

1 picked over turkey carcass

1 ½ half cups left over stuffing

2 celery stalks, chopped

2 carrots, peeled and sliced

1 onion, peeled and diced

2 bay leaves

1 tablespoon poultry seasoning

1 teaspoon ground sage

2 ½ quarts chicken broth

garlic salt and pepper to taste

2 cups uncooked rice

1 (16 ounce) package frozen green peas

  1. Place the turkey carcass in a large, deep pot, and add the stuffing, celery, carrots, onion, bay leaves, poultry seasoning, sage, and chicken broth. Pour in additional water if needed to cover. Bring to a boil over medium-high heat; reduce heat to medium, and simmer for about 1 hour, skimming off any foam. Remove the carcass and any bones. Pick any meat off and return to the pot, discarding bones and skin.
  2. Season to taste with garlic salt and pepper. Stir in the rice and return to a boil over medium-high heat. Lower heat to medium, and simmer 15 minutes. Stir in the peas, and continue to simmer until rice is tender, about 10 minutes more. Adjust seasonings to taste.

Recipe is taken from https://www.allrecipes.com/recipe/130979/day-after-thanksgiving-turkey-carcass-soup/

Dr. Alyssa Musgrove

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 leftover at 1022 Founders Row, Lake Oconee Village, Greensboro.  The office can be reached at 706-454-2040.

Magnesium, The Mighty Mineral

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. 

Processed FoodsThe 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

Swiss Chard 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. There are many forms of oil available online. Locally, Harvest Moon and Garden & Orchard makes a great body butter and spray for aches and pains. 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.

Soaking TubAnother 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.

 

Here is an easy recipe that will provide your daily requirement of magnesium. By focusing on this one mineral, you will experience many benefits to your health.

Garlic Swiss Chard and Chickpeas

  • 1 tablespoon olive oil divided
  • 2 bunches Swiss chard, center stems cut out and discarded, and leaves coarsely chopped
  • 2 cups chicken broth, vegetable broth or bone broth
  • 2 medium shallots, finely chopped
  • 6 medium garlic cloves, minced
  • 15.5 ounce can garbanzo beans, rinsed and drained
  • 2 tablespoons freshly squeezed lemon juice
  • Salt and freshly ground black pepper to taste
  • 1/2 cup crumbled feta cheese (optional)

Instructions
1. In a large skillet, heat 1 tablespoon of olive oil over medium-high heat. Add half of the chard and cook, 1 to 2 minutes. When the first half has wilted, add the remaining chard. When all of the chard is wilted, add the broth. Cover the skillet and cook the chard until tender, about 10 minutes. Drain the chard through a fine strainer and set aside.

2. Wipe out the skillet and heat the remaining 1 tablespoon olive oil over medium-high heat. Add the shallots and garlic and cook, stirring, until they are softened, about 2 minutes. Add the chard and garbanzo beans and cook until heated through, 3 to 4 minutes. Drizzle with lemon juice, and season with salt and pepper to taste. Sprinkle feta cheese on top just before serving, if desired.

Dr. Alyssa MusgroveDr. 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 specializes in holistic chiropractic care, we are located at 1022 Founders Row, Greensboro, Ga.

The office can be reached at 706-454-2040.

Nutritional Benefits Of Sweet Potatoes

By: Dr. Alyssa Musgrove

Sweet_Potatoes_YamsSweet potatoes are high in fiber – just one medium sweet potato fulfills up to 15 percent of your fiber needs for the day. Fiber slows down the absorption of sugar to prevent crashes and spikes in blood sugar levels. This makes sweet potatoes an excellent dietary addition for those with diabetes. (Compared to white potatoes, sweet potatoes have a lower score on the glycemic index.) The fiber in sweet potatoes can also aid in weight loss. Fiber helps promote satiety and cuts cravings as it moves slowly through the digestive tract. Since sweet potato is slowly digested, it is also great to incorporate on gym session days, providing you with long-lasting energy and fuel.

Vitamin A and C play a role in many aspects of health but are especially important in boosting immunity. One medium sweet potato contains 438% daily vitamin A requirements and 37% vitamin C daily value. Vitamin A and C help stimulate the production of immune cells that fight infection and disease. In addition to boosting immunity, vitamin A plays a large role in maintaining healthy vision. If you suffer from night blindness or dry eyes, this could be a symptom of vitamin A deficiency.

There are many different varieties of sweet potatoes, and they come in a rainbow of colors. The outer skin can be white, yellow, red, purple or brown, and the flesh can be white, yellow, orange or purple. Sweet potatoes that have orange flesh are high in beta-carotene, a powerful antioxidant. Antioxidants help fight free radicals that are harmful to the body and may protect you from things like diabetes and heart disease. Beta-carotene can protect your skin, promote healthy vision and has been shown to slow the progression of age-related macular degeneration. Studies show colored sweet potatoes contain more potent antioxidants than white sweet potatoes. Purple sweet potatoes contain the highest amount of antioxidants.

Some people refer to sweet potatoes as yams and use these terms interchangeably, however, there are some major differences. To begin, yams and sweet potatoes are two entirely different plants. Yams are related to lilies and grasses, while sweet potatoes belong to the morning glory family. Yams are native to Africa and Asia, while sweet potatoes originate in South and Central America. Sweet potatoes have tapered ends with smoother skin and vary in color. Yams tend to have rough skin with white flesh and are more cylindrical in shape. They also tend to be drier and starchier than sweet potatoes. While yams contain a large amount of potassium, manganese, vitamin C and B6, they are higher in calories and carbohydrates, and lower in protein. Both sweet potatoes and yams can be healthy additions to your diet when used in moderation and proper portion control.

The preparation method is crucial in order to preserve the nutritional content of these roots. Sweet potatoes are often deep-fried, salted and served in larger portions then necessary, thereby lowering their overall nutritional profile. Instead of fried, try them baked: Preheat oven to 425 degrees, cut potatoes into fries, toss in coconut oil, sea salt and pepper and bake for 20 minutes. Then flip and bake until crisp, about 10 more minutes depending on thickness and desired crisp.

Sweet potato nachos are another personal favorite: Preheat oven to 425 degrees, slice sweet potatoes into ¼ inch rounds and toss with coconut oil, garlic powder, paprika, salt and pepper. Bake for 40 minutes, turning them over halfway through to ensure they do not burn. Remove from oven and add toppings like black beans, chicken or beef and cheese. Return to the oven for an additional 5 minutes or until cheese is melted. Finish by sprinkling with your favorite nacho toppings, such as chopped green onion, avocado or guacamole, salsa, greek yogurt, olives, jalapeños and salsa.

Other healthy recipe ideas include sweet potato hash, maple cinnamon sweet potato pancakes, turkey stuffed twice-baked sweet potato, sweet potato enchiladas or tacos, and sweet potato brownies.

As with anything in life, there are precautions. If you have a history of calcium-oxalate kidney stones, you may want to limit your intake. Sweet potatoes are high in oxalates that can combine with calcium and lead to the development of unwanted kidney stones. If you have diabetes be aware that, although sweet potatoes have many health benefits, they do contain carbohydrates that can raise blood sugar levels if eaten in excess. So, be sure to pair your sweet potato with a good source of lean protein and a non-starchy vegetable to make a well-rounded, nutritious meal that stabilizes blood sugar.

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.