Chiropractor’s Recipe to Reduce Pain
Shared by Dr. Justin Thompson
As a Chiropractor I am always sharing recipes with my patients in East Dallas to help reduce inflammation and pain. Eating well is an important aspect of living pain free and feeling our best. One food that is considered a ‘super food’ is spinach. Spinach is one of the most nutrient-dense foods on the planet. Just one cup of raw spinach contains only 7 calories but is packed with vitamins A, C, K, folate, manganese, magnesium, iron and antioxidants. Spinach is an excellent source of plant-based omega-3s and nitrates which can help lower blood pressure levels. With its impressive nutrient profile and blood pressure lowering effects, spinach deserves a regular spot in a healthy diet. One delicious way to enjoy spinach is with this easy spinach and feta stuffed chicken breast recipe. This spinach stuffed chicken is high in protein, loaded with nutrients from the spinach, and has a delicious feta and garlic flavor. Enjoy this healthy and satisfying meal! Attached below is a few of the awesome benefits of spinach!
Research
“These findings suggest that dietary nitrate from spinach may contribute to beneficial hemodynamic effects of vegetable-rich diets and highlights the potential of developing a targeted dietary approach in the management of elevated BP.”
“High vs. low-nitrate intervention also reduced central systolic (-3.39 ± 5.6 mmHg, p = 0.004) and diastolic BP (-2.60 ± 5.8 mmHg, p = 0.028) and brachial systolic BP (-3.48 ± 7.4 mmHg, p = 0.022) at 180 min following 7-day supplementation only.”
“Taken together, our results show that moderate consumption of spinach causes protection against oxidative DNA damage in humans and that this phenomenon is paralleled by alterations of health-related biochemical parameters.”
“In subjects over 50 years of age, moderate-intensity strength training combined with daily supplementation for 12 weeks with a natural extract of Spinacia oleracea L. improved muscle-related variables and muscle quality.”
Ingredients
- 4 chicken breasts (organic), pounded thin
- 1 cup crumbled feta cheese
- 1 cup organic spinach, thawed (if frozen) and drained
- 2 cloves garlic, minced
- 1 tsp dried oregano
- Salt and pepper to taste
- 2 tbsp olive oil
Instructions
Preheat oven to 375°F.
In a bowl, mix together the feta, spinach, garlic, oregano and salt/pepper.
Lay the chicken breasts flat and spread 1/4 of the spinach/feta mixture onto each breast.
Carefully roll up each breast and secure with toothpicks if needed.
Heat the olive oil in an oven-safe skillet over medium-high heat.
Sear the stuffed chicken breasts for 2-3 minutes per side until browned.
Transfer skillet to the oven and bake for 20-25 minutes until chicken is cooked through.
Remove toothpicks if used and serve the stuffed chicken breasts warm.
Resources
Jovanovski E, Bosco L, Khan K, Au-Yeung F, Ho H, Zurbau A, Jenkins AL, Vuksan V. Effect of Spinach, a High Dietary Nitrate Source, on Arterial Stiffness and Related Hemodynamic Measures: A Randomized, Controlled Trial in Healthy Adults. Clin Nutr Res. 2015 Jul;4(3):160-167. https://doi.org/10.7762/cnr.2015.4.3.160
Moser B, Szekeres T, Bieglmayer C, Wagner KH, Mišík M, Kundi M, Zakerska O, Nersesyan A, Kager N, Zahrl J, Hoelzl C, Ehrlich V, Knasmueller S. Impact of spinach consumption on DNA stability in peripheral lymphocytes and on biochemical blood parameters: results of a human intervention trial. Eur J Nutr. 2011 Oct;50(7):587-94. doi: 10.1007/s00394-011-0167-6. Epub 2011 Mar 9. PMID: 21384253.
Pérez-Piñero S, Ávila-Gandía V, Rubio Arias JA, Muñoz-Carrillo JC, Losada-Zafrilla P, López-Román FJ. A 12-Week Randomized Double-Blind Placebo-Controlled Clinical Trial, Evaluating the Effect of Supplementation with a Spinach Extract on Skeletal Muscle Fitness in Adults Older Than 50 Years of Age. Nutrients. 2021 Dec 6;13(12):4373. doi: 10.3390/nu13124373. PMID: 34959924; PMCID: PMC8706266.
Our Message
When you are looking for a Chiropractor near you that you can trust, choose one who will not only get rid of your back pain, neck pain, or headaches but who will also guide you to living a healthier lifestyle to keep you out of pain. Our East Dallas Doctors, located in Lakewood at the corner of Mockingbird Ln. and Abrams Rd., are here to teach you that taking care of your mental health and getting the proper nutrients are just as important as the chiropractic adjustment to stay healthy.
