Nutrition to Lower Inflammation
Shared by Dr. Antonio Flaquer
This breakfast meal is not only easy and quick to make, it’s also loaded with antioxidants and protein! The antioxidants are in the spinach, baby kale, and even avocados, which is how we use nutrition to help lower inflammation. Avocados are healthy fats that our bodies need and the eggs itself are enriched with protein. This meal also has low amounts (if any) sugar which is great since most breakfasts contain some type of sugar for the sweetness. There has been some research talking about how eggs are a good source of protein and also contain a good amount of Vitamin D. They are also enriched with good cholesterol which helps with regulating blood volume and blood flow. I did some research for all of you on eggs and the health benefits it has to offer.
This quote is a little summary of the research findings.
“The quality of protein ingested is salient because muscle protein synthesis is lower after consumption of plant proteins than animal proteins, which is a result of a lack of one or more essential amino acids, lower leucine content, and lower digestibility. Eggs, meat, and dairy are digested at a rate above 90%, compared to a range of 45–80% for plant proteins. In fact, eggs have been reported to be the most digestible protein source by the World Health Organization, measured as 97%, compared to 95% for dairy and 94% for meat, and have the highest PDCAAS score, as indicated above.”
As I’ve said many times before, there are a lot of key factors when it comes to maintaining a healthy lifestyle. As a Chiropractor, I talk about the three big components which is eating the right stuff, moving your body, and managing your stress. Making sure you’re moving and managing your stress well are things you can do free, but what you put into your body you need to be cognizant about. Spending that little bit of extra money for the better quality of food will allow you to live a better quality of life. What you put into your body is critical and if it’s always fast food or bad processed foods that you buy at the store, then your body will always be fighting off more inflammation than actually healing. Healing takes place from the within, and if you feed your body bad stuff then your body will follow that and perform badly. So, treat your body right so it functions at its optimal health.
- 2 tablespoons olive oil
- 1/2 red onion
- 1 red bell pepper (or 1/2 red and 1/2 orange)
- 4 cups baby kale or spinach
- 1 tablespoon chopped chives or other fresh herbs
- 4 eggs
- ¼ cup shredded Colby cheese or crumbled goat cheese (optional)
- ¼ teaspoon kosher salt
- Fresh ground black pepper
- Avocado slices, for serving
- Prep the vegetables: Thinly slice the red onion. Large dice the bell pepper.
- Prep the eggs or tofu: In a medium bowl, crack the eggs and whisk them together until well-beaten. Stir in the shredded cheese, fresh herbs, kosher salt, and plenty of fresh ground pepper. Or, complete Step 1 of the Tofu Scramble.
- Cook the vegetables: Heat the olive oil in a large skillet over medium high heat. When hot, add the onion and peppers. Cook 3 to 4 minutes until tender and just starting to brown, stirring occasionally. Reduce heat to low. Add a pinch of salt and the baby greens. Cook for 30 seconds until wilted. Remove and set aside.
- Cook the eggs or tofu: Keep heat on low. Pour in the eggs. Cook for 20 to 30 seconds. When the eggs just start to set, use a flat spatula to scrape sections of eggs, gently stirring constantly until cooked but still soft, about 1 minute. Or, complete Step 2 of the Tofu Scramble.
- Add the vegetables and serve: Add the veggies back to the pan with the eggs or tofu. Stir for a few seconds until combined and warmed. Serve immediately.
Puglisi, M. J., & Fernandez, M. L. (2022). The health benefits of egg protein. Nutrients, 14(14), 2904. https://doi.org/10.3390/nu14142904
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 St. Louis Park Chiropractors located in the West End, near the corner of MN-100 S & Lake Rd./Westside Dr., will teach you what the research says about how and why we should eat a better diet, move more and have more positive thoughts. By improving these areas of our lives we can become healthier, stay out of pain and reduce risk of diabetes and other diseases!