Lower Inflammation Through Diet
Shared by Dr. Justin Thompson
As a Chiropractor, I am always looking for ways my patients can lower their inflammation, which leads to pain. A big part of keeping inflammation down is through diet. Quinoa is a nutritious whole grain that has gained popularity in recent years due to its high protein content and gluten-free status. This recipe is loaded with quinoa, veggies, flavor, and health benefits! It is rich in fiber, minerals, and antioxidants, making it a healthy choice for those looking to add more whole grains to their diet. One specific health benefit of quinoa is its ability to aid in weight management. Another benefit of quinoa is its ability to aid in lowering inflammation! Inflammation contributes to pain and dysfunction in the body. Next time you are in the clinic be sure to ask about other ways eating well can help with your back pain, neck pain, headaches and so much more!
Research
“A study published in the “International Journal of Food Sciences and Nutrition” found that consuming quinoa as part of a balanced diet led to a reduction in body weight, waist circumference, and body mass index (BMI) in overweight adults”
“The high fiber content in quinoa can help to lower cholesterol levels, and its high antioxidant content can help to protect against oxidative stress and inflammation, which are both risk factors for heart disease”
“The plasma cholesterol concentration was reduced by consumption of quinoa seeds”
Ingredients
1 cup uncooked quinoa
• 2 cups of mixed vegetables (e.g. carrots, bell peppers, zucchini, mushrooms)
• 2 cloves of garlic, minced
• 1 tablespoon olive oil
• 2 tablespoons low-sodium soy sauce
• 1 teaspoon sesame oil
• Salt and pepper to taste
Directions
1. Rinse the quinoa thoroughly in a fine-mesh strainer and drain well.
2. In a medium saucepan, bring 1 and ¾ cups of water to a boil.
3. Add the rinsed quinoa to the boiling water, reduce heat to low, cover the saucepan with a lid, and simmer for 18-20 minutes or until all the water has been absorbed.
4. Remove from heat and let the quinoa sit covered for 5 minutes. Then fluff it with a fork and transfer it to a large bowl.
5. While the quinoa is cooking, prepare the vegetables by washing, peeling (if necessary), and slicing them into bite-sized pieces.
6. In a large skillet or wok, heat the olive oil over medium heat. Add the minced garlic and stir-fry for 30 seconds or until fragrant.
7. Add the sliced vegetables to the skillet and stir-fry for 5-7 minutes or until they are tender-crisp.
8. In a small bowl, whisk together the low-sodium soy sauce, sesame oil, salt, and pepper.
9. Add the cooked quinoa to the skillet with the stir-fried vegetables and pour the sauce over the top.
10. Toss everything together until the quinoa and vegetables are evenly coated with the sauce.
11. Serve the quinoa and vegetable stir-fry hot, garnished with chopped cilantro or scallions if desired.
Resources
Liu, J., Wang, Y., Chen, Y., Yang, Y., Yang, Q., & Zhang, D. (2020). Whole grains and heart health: A review of the evidence. Critical Reviews in Food Science and Nutrition, 60(17), 2767-2777. https://doi.org/10.1080/10408398.2019.1610270
Paśko P, Zagrodzki P, Bartoń H, Chłopicka J, Gorinstein S. Effect of quinoa seeds (Chenopodium quinoa) in diet on some biochemical parameters and essential elements in blood of high fructose-fed rats. Plant Foods Hum Nutr. 2010 Dec;65(4):333-8. doi: 10.1007/s11130-010-0197-x. PMID: 21104320; PMCID: PMC2998641.
Sánchez-Zapata, E., González-Gross, M., Valtueña, J., Breidenassel, C., & Moreno, L. A. (2019). Quinoa consumption is associated with improved diet quality and higher nutrient intake in a Spanish population at risk of metabolic syndrome. International Journal of Food Sciences
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 McKinney Chiropractors, located in Stonebridge Ranch, near the corner of S. Stonebridge Dr. and Eldorado Pkwy., will teach you what the research says about how and why we should eat a better diet, move more and have more positive thoughts.