A Scrumptious Menu For Those With Lower Back Pain

When you have lower back pain, the last thing you want to worry about is what to eat. And yet, eating good, healthy, nutritious food is essential for feeling your best. So in addition to seeing your Southside San Antonio Chiropractor, try out these breakfast, lunch and dinner recipes that are so easy, you won’t “break your back” preparing them:

berry-smoothieBreakfast: Lumbar Smoothie

1.5 cups Almond milk, unsweetened (try the coconut almond milk for an extra treat)
1/4 cup Frozen greens (spinach, kale)
1/2 Frozen banana
1/2 cup Frozen mixed berries
Raw honey to taste
(Quantities are suggestions only—you may prefer more or less of an ingredient.)

In a blender, mix the frozen greens with the almond milk. Then add the bananas. Mix. Add the berries and a touch of honey. Blend. Pour into a glass and enjoy.

Alternatives:
For a more tropical flavor, add frozen pineapple and mango in place of the mixed berries and banana.

Or, for a refreshing, light taste, try frozen peaches, with a hint of ginger, cinnamon, and nutmeg.

Lunch: Toasted Thoracic Tilapia

2 slices Muenster Cheese
2 pieces Cracker bread/Crispbread (Such as Wasa
2 Tilapia fillets
Lemon pepper seasoning
Garlic salt
Olive Oil
Soft butter

Add a touch of olive oil to your frying pan. Set range to medium heat. Cook tilapia fillet in heated oil. Sprinkle garlic salt over fillet. After a few minutes, turn fish over. Cook an additional few minutes. Sprinkle lemon pepper seasoning over fish. Remove fish from pan.

Turn oven to low broil.

Place a crispbread on broiling pan. Spread with butter. Place cooked Tilapia on top of crispbread. Add slice of muenster cheese over fish. Place in oven and broil until cheese melts. Remove immediately. (Be sure to watch the food to prevent overcooking.)

Dinner: Simple Spinal Stir Fry with Brown Rice

1 cup Brown rice
2 cups water
2 cups Cut, mixed raw vegetables
1/2 cup diced onions (optional)
Sesame oil (or Coconut or Extra virgin olive oil)
2 cloves Garlic, pressed (or use 1/2 teaspoon powdered garlic)
A little diced Fresh ginger (or 1/8 teaspoon powdered garlic)
2 tbsp Soy Sauce
2 tbsp Brown Sugar
Dash Salt
2 tbsp Butter or Virgin, unrefined coconut oil

Cook brown rice according to package directions. (Or, in a pan, add water and rice in a 2:1 ratio – for example, 2 cups of water for 1 cup of rice. Add a little salt and butter or virgin, unrefined coconut oil. Bring to a boil. Then reduce heat, cover with a lid, and simmer for approximately 45-50 minutes, or until texture is to your liking.)

When the rice is almost done, start preparing the vegetables. To keep things simple, you can purchase a bag of fresh premixed, pre-cut. raw vegetables. For example, a cauliflower/broccoli or shredded cabbage. You choose the vegetables you want. You can also go through your refrigerator and find what you have available. (If you are daring and want to spend a little more time, dice onions to add to the mix.)

Add a little sesame oil (or try coconut oil or extra virgin olive oil – see which flavor you enjoy most!) to a pan and heat. Set the stove top to medium heat. If you’re being adventurous, add the onions and saute them. Then add the mixed veggies. Stir to coat the vegetables with the oil. Cover with a lid. Remove the lid to stir vegetables every couple of minutes (replacing lid when not stirring).

The vegetables are ready when they are still slightly firm, but have changed color slightly and the outsides give to the pressure of a fork.

Add garlic (freshly pressed cloves are best, but you can use garlic powder), ginger, soy sauce, a little brown sugar to vegetables and mix.

You can serve the rice and vegetables separately, add the vegetables on top of the rice, or stir them together. Enjoy!

Hopefully, the above menu and recipes will make life with lower back pain a little easier. You can do even more for your back by seeing our San Antonio Accident & Injury Chiropractor at Southside Spinal Care.

So what are you waiting for? Gulp down your lumbar smoothie, grab your toasted thoracic tilapia, and head on over here to see what we can do to help you feel better! If you’re suffering from lower back pain, call our friendly staff and put the pain behind you. Call 210-871-9100 today!

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