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Diets

Back Clinic Diets. The sum of food consumed by any living organism. The word diet is the use of specific intake of nutrition for health or weight management. Food provides people with the necessary energy and nutrients to be healthy. By eating various healthy foods, including good quality vegetables, fruits, whole-grain products, and lean meats, the body can replenish itself with the essential proteins, carbohydrates, fats, vitamins, and minerals to function effectively.

Having a healthy diet is one of the best things to prevent and control various health problems, i.e., types of cancers, heart disease, high blood pressure, and type 2 diabetes. Dr. Alex Jimenez offers nutritional examples and describes the importance of balanced nutrition throughout this series of articles. In addition, Dr. Jimenez emphasizes how a proper diet combined with physical activity can help individuals reach and maintain a healthy weight, reduce their risk of developing chronic diseases like heart disease, and ultimately promote overall health and wellness.


Chiropractic Mobility Support Protocol for Pain Relief

Chiropractic Mobility Support Protocol for Pain Relief

Nutrition and Integrative Care for Mobility and Injury Recovery at El Paso Back Clinic®

Chiropractic Mobility Support Protocol for Pain Relief

In El Paso, TX, maintaining mobility and flexibility is essential for an active lifestyle, whether you’re recovering from an injury or managing chronic pain. At El Paso Back Clinic®, led by Dr. Alexander Jimenez, DC, APRN, FNP-BC, a well-balanced diet and targeted supplementation are combined with chiropractic care to support joint health, reduce inflammation, and enhance muscle and bone function. Nutrients like omega-3 fatty acids, collagen, and vitamins D and K, alongside supplements such as glucosamine, chondroitin, and turmeric, are key to improving movement and promoting healing. Dr. Jimenez’s integrative approach, incorporating massage therapy, acupuncture, and functional medicine, helps patients recover from motor vehicle accidents, work injuries, sports injuries, and chronic conditions, ensuring natural healing and long-term wellness.

Nutrition for Joint Health and Recovery

A nutrient-dense diet is critical for supporting joint health and aiding recovery, especially for El Pasoans dealing with injuries from accidents or physical strain. Omega-3 fatty acids, found in foods like salmon, chia seeds, and walnuts, reduce inflammation, helping to alleviate joint pain and improve flexibility (StretchIt App, 2023). This is particularly important for those recovering from motor vehicle accidents or sports injuries, where inflammation can prolong discomfort.

Collagen, a primary component of cartilage and tendons, strengthens joints and supports repair. Consuming collagen-rich foods like bone broth or taking supplements can aid recovery from injuries common in El Paso’s active community (Nature’s Best, 2023). Vitamins D and K are vital for bone health, providing stability to joints. Vitamin D, sourced from fortified dairy or El Paso’s sunny environment, enhances calcium absorption, while vitamin K, found in leafy greens like spinach, supports bone mineralization (BetterYou, 2023).

Protein is essential for muscle repair, acting as a protective layer for joints during movement. Foods like eggs, lean meats, and lentils provide amino acids to rebuild muscle tissue, crucial for those healing from work or sports injuries (Nature’s Best, 2023). Hydration is also key, as water lubricates joint cartilage, reducing wear and supporting smooth motion (Spinal Rehab and Chiro Center, 2023).

Sample Meal Plan for Joint Health and Recovery.md
markdown

References


Supplements to Enhance Healing and Mobility

Supplements can amplify the benefits of a healthy diet, particularly for those recovering from injuries or managing chronic pain. Glucosamine and chondroitin support cartilage health, with glucosamine aiding cartilage production and chondroitin helping joints retain water, improving mobility (VoltaGel, 2023). At El Paso Back Clinic®, Dr. Jimenez often recommends these for patients with joint wear from auto accidents or repetitive work tasks.

Turmeric, with its active compound curcumin, is a potent anti-inflammatory supplement that reduces joint pain, aiding recovery for El Paso’s active residents (ZoharyogaFlex, 2023). Magnesium supports muscle relaxation and flexibility, helping prevent stiffness after injuries (BetterYou, 2023). Collagen supplements strengthen connective tissues, speeding up recovery from sprains or strains, common in sports or workplace injuries (NutritionX, 2023).

Patients are advised to consult Dr. Jimenez or a healthcare professional before starting supplements, especially if they have existing conditions or take medications (MVSU, 2023).

References


Dr. Jimenez’s Expertise in Injury Recovery

At El Paso Back Clinic®, Dr. Alexander Jimenez, a chiropractor and nurse practitioner, specializes in treating injuries from motor vehicle accidents, work incidents, sports mishaps, and chronic conditions like arthritis or back pain. His dual-scope approach combines chiropractic adjustments with medical evaluations, using advanced diagnostics like X-rays and MRIs to identify issues such as herniated discs or nerve compression (Jimenez, 2023a). This ensures precise, personalized treatment plans for conditions causing pain, numbness, or reduced mobility.

Dr. Jimenez’s ability to provide detailed medical and legal documentation is a key asset for personal injury cases, supporting insurance claims or legal proceedings in El Paso’s vibrant community (Jimenez, 2023b). His focus on addressing the root causes of pain, such as spinal misalignments or soft tissue damage, promotes lasting recovery and improved quality of life.

References


Integrative Therapies for Comprehensive Rehabilitation

El Paso Back Clinic® offers a holistic approach to recovery, combining chiropractic care, massage therapy, acupuncture, and nutritional guidance. Chiropractic adjustments correct spinal and joint misalignments, relieving pressure and restoring mobility for conditions like whiplash or lower back pain (Jimenez, 2023a). Massage therapy reduces muscle tension and improves blood flow, aiding recovery from soft tissue injuries common in auto accidents or sports (Jimenez, 2023c).

Acupuncture targets pain and inflammation with precise needle placements, making it effective for chronic pain or post-injury recovery (Jimenez, 2023d). Nutritional guidance, including anti-inflammatory diets and supplements like omega-3s or collagen, supports joint and muscle repair, addressing underlying causes and preventing complications like chronic pain or joint degeneration (El Paso Back Clinic, 2023).

This integrative approach promotes natural healing, helping El Paso patients recover from a wide range of injuries while minimizing long-term issues.

References


Personalized Care for El Paso’s Community

At El Paso Back Clinic®, Dr. Jimenez and his team provide personalized care plans that integrate nutrition, chiropractic care, and integrative therapies to address pain and promote wellness. Whether recovering from a car accident, work injury, or sports trauma, the clinic’s holistic approach ensures optimal outcomes. Nutritional strategies, such as incorporating omega-3-rich foods or collagen supplements, support joint health and recovery (El Paso Back Clinic, 2023).

The clinic’s commitment to El Paso’s community is evident in its mission to help patients live pain-free, active lives. Always consult a healthcare professional before making dietary changes or starting supplements to ensure they align with your specific health needs (MVSU, 2023).

References


Conclusion

At El Paso Back Clinic®, Dr. Alexander Jimenez combines nutrition, supplementation, and integrative therapies to support mobility, flexibility, and injury recovery. A diet rich in omega-3s, collagen, and vitamins D and K, paired with supplements like glucosamine and turmeric, enhances joint health and reduces inflammation. Dr. Jimenez’s expertise in chiropractic care, massage therapy, acupuncture, and functional nutrition provides a comprehensive approach to healing injuries from auto accidents, work, or sports, while preventing long-term complications. The clinic helps El Pasoans live vibrant, pain-free lives. Consult a healthcare professional before starting new dietary or supplement regimens to ensure they suit your needs.


References

Chiropractic Injury Detox Care for Musculoskeletal Healing

Chiropractic Injury Detox Care for Musculoskeletal Healing

How Functional and Integrative Nurse Practitioners Support Environmental Detox and Back Injury Recovery

Chiropractic Injury Detox Care for Musculoskeletal Healing


Introduction: Connecting Detoxification to Injury Recovery

Recovering from back injuries, inflammation, and pain is often more complex than it seems. While chiropractic adjustments, physical therapy, and imaging help restore structure and function, many patients still deal with lingering fatigue, swelling, and pain. One overlooked factor? Toxin overload.

Environmental toxins—whether from pollutants, stress, or processed foods—can silently interfere with the body’s healing processes. This is where functional and integrative medicine nurse practitioners (NPs) play a key role. These advanced practice providers assess the entire person, identify internal stressors like inflammation or toxic buildup, and create personalized detox protocols that accelerate recovery.

This whole-body approach—combining clinical insight, diagnostic tools, and holistic care—helps patients achieve deeper healing from back pain and musculoskeletal injuries.

🔗 Functional Medicine Nurse Practitioner | NursePractitionerOnline


The Invisible Obstacle: Environmental Toxins

Every day, people are exposed to harmful substances through air pollution, water contamination, plastics, synthetic materials, household cleaners, and even food packaging. Over time, these toxins build up in the body, straining the liver, kidneys, and lymphatic system—especially after an injury.

When detoxification systems are overwhelmed, healing slows. Patients recovering from herniated discs, nerve irritation, or soft tissue damage may experience:

  • Chronic inflammation
  • Hormonal imbalances
  • Sleep disturbances
  • Increased sensitivity to pain
  • Sluggish energy and mood

A functional or integrative NP looks for these connections and helps the body detoxify in ways that support natural recovery.

🔗 Understanding Environmental Toxins and Their Impact on Health | Rupa Health


Back Injuries and the Inflammatory Burden

Back injuries often involve more than bones and muscles. Tissue damage from car accidents, lifting injuries, or poor posture can trigger systemic inflammation—a chemical response that floods the body to begin healing. However, when inflammation lasts too long or combines with high toxin levels, it begins doing more harm than good.

Functional NPs help patients reduce this burden through detoxification, nutrition, and lifestyle changes that reduce oxidative stress and support tissue regeneration. This integrative approach complements chiropractic care and physical therapy by addressing the internal terrain needed for full recovery.

🔗 Detoxify the Body With Expert Tips | YouHolistic


Dr. Alexander Jimenez: Dual-Scope Leadership in Back Pain Recovery

Dr. Alexander Jimenez, DC, APRN, FNP-BC, is a pioneer in combining chiropractic care with integrative nurse practitioner strategies. As a dual-licensed provider in El Paso, he brings together advanced diagnostics, hands-on therapy, personalized detoxification, and legal-medical documentation.

His clinical observations show that patients dealing with trauma-related back injuries often also show signs of toxic overload or metabolic stress. By identifying those obstacles through lab work and history-taking, Dr. Jimenez is able to build targeted plans that include:

  • Chiropractic spinal adjustments
  • Nutrient-focused detox protocols
  • Anti-inflammatory dietary changes
  • Diagnostic imaging (X-rays, MRIs)
  • Legal documentation for personal injury cases
  • Massage and acupuncture referrals

This integrative method helps patients not only feel better faster—but also stay better longer.

🔗 Dr. Alexander Jimenez Official Site
🔗 Dr. Jimenez on LinkedIn


Detoxification: The Body’s Natural Repair Tool

The human body is built to detoxify itself. The liver, kidneys, lungs, lymphatic system, and skin all help filter and eliminate waste. However, after an injury, the body also needs to remove metabolic byproducts from tissue breakdown, inflammation, and medication use.

If detox pathways are blocked or overwhelmed, it can result in:

  • Prolonged inflammation
  • Stiff joints and tissue congestion
  • Poor sleep and energy
  • Slower nerve healing
  • Gut disturbances

Functional NPs trained in detoxification medicine assess how well a patient’s natural detox pathways are working—and use science-backed therapies to enhance them.

🔗 Detoxification and Environmental Medicine | Tradition Health


Personalized Assessments for Toxin Overload

A cookie-cutter approach won’t work for complex injuries or toxin-related symptoms. Functional and integrative NPs use personalized assessments to determine what’s holding each patient back. These may include:

  • Heavy metal tests
  • Hormone panels
  • Nutrient level testing
  • Stool and microbiome tests
  • Inflammation markers (CRP, homocysteine)
  • Detox enzyme analysis (glutathione, methylation)

Once data is collected, the NP builds a targeted detox plan that supports healing without overwhelming the system.

🔗 How Do Medical Professionals Determine Detox Protocols | Mississippi DATC


Natural Detox Support Strategies for Back Pain Patients

Patients healing from back injuries benefit from detox strategies that are both safe and supportive of musculoskeletal health. These may include:

  • Hydration: Flushes waste through the kidneys
  • Anti-inflammatory foods: Berries, leafy greens, turmeric
  • Glutathione support: A key liver detoxifier
  • Sauna or sweating therapy: Removes toxins through the skin
  • Herbs: Milk thistle, dandelion, ginger
  • Gut health support: Probiotics and fiber
  • Gentle movement: To stimulate lymphatic flow

Nurse practitioners guide patients through these practices in a structured, sustainable way that doesn’t shock the system—especially after trauma.

🔗 8 Best Practices for Healthy Detoxification | Lifestyle Matrix


Complementary Therapies That Enhance Detoxification

Back pain recovery isn’t only about spinal alignment—it’s about supporting the whole person. Functional and integrative nurse practitioners (NPs) often collaborate with the following professionals:

  • Chiropractors: To restore motion and nerve flow
  • Massage therapists: To reduce muscle tension and boost lymph drainage
  • Acupuncturists: To balance energy systems and reduce stress
  • Physical therapists: To retrain muscles and restore function

Dr. Jimenez’s clinic is an example of this team-based approach, where patients receive not just one therapy, but a blend of treatments that promote true recovery—inside and out.


Detox in Personal Injury and Legal Cases

Many patients seen at integrative clinics are recovering from personal injury events, such as vehicle collisions or workplace accidents. These cases require more than care—they require documentation, imaging, and communication with attorneys.

Dr. Jimenez provides:

  • Accurate musculoskeletal diagnosis
  • Clinical correlation of symptoms and injuries
  • Advanced imaging to validate findings
  • Progress reports for attorneys
  • Medical-legal support throughout the case

By integrating detoxification with structural recovery and legal readiness, patients can recover physically and protect their case legally.


Lifestyle Changes to Prevent Re-Injury and Toxic Load

The goal isn’t just to detox once—it’s to build resilience. Functional and integrative NPs educate patients on how to reduce their toxin exposure and promote ongoing healing through:

  • Anti-inflammatory diets
  • Non-toxic home and body products
  • Proper ergonomics and posture
  • Sleep hygiene
  • Daily stretching or walking routines
  • Mind-body practices like deep breathing

Patients who implement these practices heal faster, stay healthier, and avoid re-injury.

🔗 Detoxification Specialist Responsibilities | Natural Healers


Final Thoughts: Healing from the Inside Out

Back pain and injury recovery require more than structural realignment. In many cases, patients need detoxification support, stress relief, and internal balancing to truly heal.

Nurse practitioners trained in functional or integrative medicine—like Dr. Alexander Jimenez—play a vital role in delivering this advanced level of care. Their ability to combine diagnostics, lifestyle medicine, detoxification, chiropractic, and legal-medical integration provides patients with a complete pathway to healing.

Whether someone is recovering from a disc injury, soft tissue strain, or chronic inflammation, integrative detox can accelerate progress and reduce complications—helping patients return to their desired lifestyle.


References

Cutler Integrative Medicine. (n.d.). Environmental medicine, detoxification, and its healing benefits.

Institute for Functional Medicine. (n.d.). Environmental health.

Lifestyle Matrix Resource Center. (n.d.). 8 best practices for healthy detoxification.

Mississippi Drug and Alcohol Treatment Center. (n.d.). How do medical professionals determine the appropriate detox protocol for each individual?.

Multi-Specialty Physicians. (n.d.). The deal with detoxing.

Natural Healers. (n.d.). Detoxification specialist.

NursePractitionerOnline.com. (n.d.). Functional medicine nurse practitioner.

Rupa Health. (2023, April 13). Understanding environmental toxins and their impact on health.

Tradition Health. (2024, September 15). Detoxification and environmental medicine.

YouHolistic. (n.d.). Detoxify the body with expert tips from functional medicine.

Complete Chiropractic Nutrition Care Plan After a Car Accident

Complete Chiropractic Nutrition Care Plan After a Car Accident

The Anti-Inflammatory Diet: Fueling Recovery After a Car Accident

Complete Chiropractic Nutrition Care Plan After a Car Accident

Motor vehicle accidents (MVAs) are a major cause of musculoskeletal pain, soft tissue injuries, and inflammation. Recovery isn’t just about pain relief—it’s about helping the body heal from the inside out. At El Paso Back Clinic, we understand that nutrition plays a critical role in rehabilitation. One of the most effective approaches is the anti-inflammatory diet, which provides the body with natural tools to reduce swelling, ease pain, and support long-term recovery.

Led by Dr. Alexander Jimenez, DC, APRN, FNP-BC, our clinic integrates chiropractic care, medical diagnostics, and functional nutrition to create customized recovery plans for patients healing from car accidents.


Why Inflammation Matters After a Car Accident

When you’re in an accident, your body immediately responds with inflammation. This is a natural part of the healing process—it sends white blood cells and healing proteins to the injured area. But too much inflammation, or inflammation that lasts too long, can become a problem. It can cause:

  • Swelling and stiffness
  • Ongoing muscle and joint pain
  • Nerve irritation (like sciatica)
  • Headaches or migraines
  • Delayed healing of soft tissues

At El Paso Back Clinic, many of our patients arrive with lingering inflammation from car crashes. Addressing this through targeted nutrition helps reduce symptoms, improve mobility, and speed up recovery.


What Is an Anti-Inflammatory Diet?

An anti-inflammatory diet includes foods that calm the immune system and reduce internal swelling. It limits processed foods, added sugars, and trans fats, which increase inflammation. Instead, it focuses on whole foods that support tissue healing, balance hormones, and boost antioxidant defenses【Hopkins Medicine, n.d.】(https://www.hopkinsmedicine.org/health/wellness-and-prevention/anti-inflammatory-diet).

Key Anti-Inflammatory Foods:

  • Fatty fish: Salmon, tuna, mackerel
  • Leafy greens: Spinach, kale, Swiss chard
  • Berries: Blueberries, strawberries, raspberries
  • Nuts and seeds: Almonds, walnuts, flaxseeds
  • Olive oil: Extra virgin, rich in monounsaturated fats
  • Turmeric and ginger: Natural inflammation-fighting spices

These foods provide omega-3 fatty acids, antioxidants, and polyphenols—nutrients that help neutralize harmful free radicals and regulate inflammation【Health.com, n.d.】(https://www.health.com/mind-body/13-foods-that-fight-inflammation).


Dr. Alexander Jimenez’s Integrated Approach to Healing

Dr. Alexander Jimenez is one of the few providers in the El Paso region with a dual license in chiropractic and advanced nursing. At El Paso Back Clinic, he uses his expertise to assess patients holistically—physically, nutritionally, and functionally.

His care for post-accident patients includes:

  • Spinal diagnostics to assess alignment and joint stress
  • Advanced imaging (MRI, X-rays) to identify soft tissue injuries
  • Nutritional planning to support inflammation control
  • Legal documentation for personal injury and insurance cases

Dr. Jimenez emphasizes that food can be a powerful therapy when combined with chiropractic adjustments, rehab exercises, and personalized care plans.


How an Anti-Inflammatory Diet Supports Spinal and Musculoskeletal Recovery

Car accidents often injure the spine, soft tissues, and nervous system. Inflammation in these areas can limit movement and cause widespread pain. Here’s how an anti-inflammatory diet helps address these issues:

1. Reduces Swelling Around Injured Areas

Omega-3 fatty acids in fish help lower the production of inflammatory chemicals like cytokines and prostaglandins【Medanta, n.d.】(https://www.medanta.org/patient-education-blog/10-best-anti-inflammatory-foods-to-reduce-inflammation-naturally).

2. Speeds Up Tissue Repair

Vitamins and antioxidants from leafy greens and berries promote collagen formation and cellular regeneration【Springer, 2024】(https://link.springer.com/chapter/10.1007/978-3-031-76481-3_9).

3. Supports Nervous System Healing

Nutrients in nuts and seeds provide healthy fats that support myelin (the protective coating around nerves), which is often affected in whiplash and spinal injuries.

4. Minimizes Chronic Pain

Turmeric and ginger have been shown to reduce pain by blocking inflammatory enzymes in a way similar to ibuprofen—without side effects【IntechOpen, 2021】(https://www.intechopen.com/chapters/75226).


Functional Recovery at El Paso Back Clinic

We take a functional medicine approach to rehabilitation. That means we don’t just treat symptoms—we uncover and address the root causes of pain, inflammation, and dysfunction.

For example, many patients suffer from:

  • Muscle guarding due to inflamed tissues
  • Disc compression from spinal misalignment
  • Headaches caused by inflammation in the cervical spine
  • Delayed healing from poor nutrition or oxidative stress

Combining chiropractic therapy with dietary changes improves not only physical symptoms but also energy, mood, and immune resilience.


Sample Anti-Inflammatory Meal Plan for Injury Recovery

Breakfast:

  • Spinach and berry smoothie with flaxseed
  • Scrambled eggs with turmeric

Lunch:

  • Grilled salmon over mixed greens with olive oil dressing
  • Quinoa and steamed broccoli

Dinner:

  • Ginger garlic chicken stir-fry with kale
  • Sweet potato with olive oil

Snacks:

  • Almonds and blueberries
  • Carrot sticks with hummus

Drinks:

  • Water with lemon
  • Green tea or ginger tea

Chiropractic + Nutrition = Long-Term Healing

At El Paso Back Clinic, we know that true healing takes more than spinal adjustments. When patients fuel their bodies with the right nutrients, they experience:

  • Faster pain relief
  • Better mobility
  • Reduced need for medication
  • Fewer complications long-term

Dr. Jimenez incorporates dietary strategies into every stage of the recovery process—from acute injury to rehabilitation and prevention.


Supporting Legal-Medical Needs Through Documentation

For those involved in personal injury claims, Dr. Jimenez provides accurate diagnostic records, progress reports, and treatment plans. These often include notes about functional limitations, inflammatory conditions, and nutrition-based interventions that support ongoing care.

This dual-scope insight makes El Paso Back Clinic a trusted location for both clinical and legal-medical support.


What Our Patients Say

“After my car accident, I had constant back pain and stiffness. Dr. Jimenez didn’t just adjust my spine—he helped me change my diet. I felt better within weeks.”
Maria G., El Paso

“I never thought food made such a difference. Once I started eating anti-inflammatory meals, my neck pain eased and my headaches stopped.”
Luis R., MVA Patient


Final Thoughts: Eat Well to Heal Better

Inflammation is one of the greatest obstacles to recovery after a car accident. But the right foods can help turn that around. The anti-inflammatory diet is a safe, effective, and natural way to support the body’s healing process.

At El Paso Back Clinic, we go beyond traditional care by combining chiropractic therapy, diagnostic imaging, and functional nutrition. If you’ve been in an accident and want a full recovery plan that treats your body from the inside out, we’re here to help.


References

Arthritis Foundation. (n.d.). Six foods for arthritis.

Arthritis-Health. (n.d.). Top 8 anti-inflammatory foods you should eat.

BBC Good Food. (n.d.). Top 10 anti-inflammatory foods.

Cleveland Clinic. (n.d.). Endometriosis diet.

GoodRx. (n.d.). Anti-inflammatory diet: What to know.

Health.com. (n.d.). 13 foods that fight inflammation.

Hopkins Medicine. (n.d.). Anti-inflammatory diet: Road to good health.

IntechOpen. (2021). Curcumin: A potent anti-inflammatory spice.

Karen Threlkel, ND. (n.d.). Anti-inflammatory diet for menopause.

Kuvings Thailand. (n.d.). Juice recipes to reduce inflammation.

London Pain Clinic. (n.d.). Nutrition for pain management.

Medanta. (n.d.). 10 best anti-inflammatory foods to reduce inflammation naturally.

NZ Herald. (n.d.). Joint pain? Get these healthy foods into you.

OSF HealthCare. (n.d.). Food as medicine – Healthy diets, better outcomes.

PASPAPT. (n.d.). 7 foods that fight inflammation.

San Diego Spine Surgeon. (n.d.). Anti-inflammatory food for back & neck pain.

Springer. (2024). Anti-inflammatory benefits of fruits and vegetables.

Verywell Health. (2023). Anti-inflammatory diet guide.

Verywell Health. (2023). Oxidative stress and inflammation.

WebMD. (n.d.). Anti-inflammatory diet: Road to good health.

Woliba. (n.d.). Top 20 immune-boosting foods.

YouTube – Doctor Mike. (n.d.). #foodinflammation.

YouTube – BBC Stories. (n.d.). Anti-inflammatory eating.

Nutrition for Accident Injuries During Recovery

Nutrition for Accident Injuries During Recovery

Healing from the Inside Out: A Musculoskeletal Injury Rehabilitation Diet After a Motor Vehicle Accident (MVA)

Nutrition for Accident Injuries During Recovery

When someone is involved in a motor vehicle accident (MVA), the injuries can go beyond what’s visible on the outside. Muscles, ligaments, tendons, and bones often suffer deep damage that takes time and care to heal. While many people focus on physical therapy, chiropractic care, and pain management, one key part of recovery is often overlooked—nutrition. What we eat can either help or hinder our recovery process. That’s where a musculoskeletal injury rehabilitation diet comes in.

This article explains why nutrition matters after an MVA, which foods support healing, and how experts like Dr. Alexander Jimenez, DC, APRN, FNP-BC, combine chiropractic care, advanced imaging, and integrative medicine to create a complete recovery plan. Let’s explore how healing from the inside out is just as important as external care.


How MVAs Lead to Musculoskeletal Injuries

Musculoskeletal injuries are among the most common outcomes of motor vehicle accidents. They can range from mild muscle strains to severe joint dislocations, fractures, and nerve compressions. When your body experiences sudden deceleration, whiplash, or blunt force, tissues get stretched, torn, or inflamed. Common conditions include sprains, strains, back pain, neck stiffness, and soft tissue damage.

After such injuries, inflammation occurs as part of the body’s natural healing response. Although inflammation helps the body repair, excessive or chronic inflammation can prolong recovery and increase pain.

According to the Elysian Wellness Centre, without a proper recovery plan—including hydration, nutrition, and therapy—healing can be delayed significantly. That’s why diet becomes a critical part of musculoskeletal injury rehabilitation.

Reference:
Elysian Wellness Centre. (n.d.). Motor vehicle accidents rehabilitation: What now? https://elysianwellnesscentre.com


Why Nutrition Matters After a Car Accident

When the body experiences trauma, it requires more energy and nutrients to heal. The demand for calories, protein, and vitamins rises. Without proper nutrition, muscles may waste away, inflammation may increase, and tissue repair can be compromised.

The Naval Medical Center Nutrition Fact Sheet outlines the role of food as medicine. It explains that wounded or injured individuals need extra calories, protein, zinc, and antioxidants to speed up recovery. Proper nutrition doesn’t just support healing—it reduces complications and helps regain strength and mobility.

Reference:
Naval Medical Center Portsmouth. (n.d.). Nutrition for wounded, ill, and injured. https://www.med.navy.mil


Protein: The Building Block of Tissue Repair

Proteins are essential for muscle repair, collagen formation, and immune support. After an MVA, your body requires more protein to rebuild torn muscles and connective tissues. High-quality sources include lean meats, poultry, fish, eggs, Greek yogurt, tofu, legumes, and nuts.

The Essendon Sports Medicine Institute emphasizes that without enough protein, injured patients may struggle to recover strength and stability in joints and muscles. Ensuring 20–30 grams of protein per meal helps the body maintain muscle mass during rest and repair.

Reference:
Essendon Sports Medicine. (n.d.). Healing from within: Nutrition strategies for injury recovery. https://www.essendonsportsmedicine.com.au


Healthy Fats That Fight Inflammation

Fatty acids, especially omega-3s, are known to reduce inflammation. Inflammation, while part of the healing process, can lead to prolonged pain and delayed recovery if left unchecked.

Fatty fish (like salmon, mackerel, and sardines), flaxseeds, chia seeds, walnuts, and avocados are anti-inflammatory powerhouses. As stated by WellBeings Medicine, adding omega-3-rich foods helps reduce joint pain and swelling, especially after ligament and tendon injuries.

Reference:
WellBeings Medicine. (n.d.). Healing through nutrition: Dietary strategies for auto accident injury recovery. https://wellbeingsmedicine.com


Carbohydrates for Energy and Recovery

Carbohydrates provide the energy your body needs to heal. They help spare protein so it can be used for muscle repair rather than fuel. Whole grains, fruits, vegetables, and legumes are excellent choices.

According to Kartamultisport, injured individuals need complex carbs to fuel daily activity, physical therapy, and tissue regeneration. Refined sugars should be avoided because they may increase inflammation and reduce immune function.

Reference:
Kartamultisport. (n.d.). Diet after injury: 5 tips on how to eat to get back in shape quickly. https://www.kartamultisport.pl


Antioxidants and Micronutrients: The Invisible Healers

Vitamins and minerals play a vital role in healing tissues. Vitamin C supports collagen production, while vitamin A helps with cell regeneration. Zinc and magnesium support immune function, protein synthesis, and nerve health.

Fruits and vegetables like berries, citrus fruits, spinach, broccoli, bell peppers, and sweet potatoes should be eaten daily. The Respiratory Muscle Rehabilitation Center recommends including colorful produce and nuts to fight oxidative stress and promote quicker healing.

Reference:
Respiratory Muscle Rehabilitation. (n.d.). Tantalizing powerful foods to supercharge injury recovery. https://respmr.com


Hydration and Its Role in Recovery

Water helps transport nutrients to damaged tissues and flushes toxins from the body. Dehydration can slow tissue healing and increase fatigue, cramps, and muscle spasms.

As emphasized by Dallas Accident & Injury Rehab, recovery requires more fluids than usual. Aim for at least 8–10 cups of water daily, more if you’re active or in physical therapy. Add herbal teas, broths, and water-rich fruits like watermelon and cucumber to your diet.

Reference:
Dallas Accident & Injury Rehab. (n.d.). Nutritional support for recovery from work injuries. https://dallasaccidentandinjuryrehab.com


What Not to Eat During Rehabilitation

Certain foods may worsen inflammation or interfere with recovery. These include:

  • Sugary snacks and drinks
  • Processed foods (chips, canned soups, frozen meals)
  • Excessive alcohol
  • Deep-fried or greasy foods

The ProActive Physical Therapy Center recommends avoiding artificial additives and focusing on natural, nutrient-rich ingredients. Keeping your gut healthy through whole foods also improves immunity and inflammation control.

Reference:
ProActive Physical Therapy. (n.d.). Nutrition for injuries: Best foods for recovery. https://proactivept.com


Evidence-Based Nutrition and Recovery Time

A 2024 peer-reviewed study found that patients who followed recovery-focused nutritional guidelines healed faster and reported less pain over time. Anti-inflammatory diets rich in protein, omega-3s, and antioxidants shortened recovery durations and improved physical performance post-injury.

Reference:
Stavrou, M., et al. (2024). Role of nutrition in musculoskeletal injury healing and performance recovery. Nutrition Reviews, https://pmc.ncbi.nlm.nih.gov/articles/PMC11643565


Real-World Application: Dr. Alexander Jimenez’s Integrative Care Approach

Dr. Alexander Jimenez, DC, APRN, FNP-BC, practices in El Paso and is recognized for his dual-scope expertise in chiropractic and functional medicine. He provides integrative care to patients recovering from MVAs, using nutrition, advanced imaging, and rehabilitative medicine.

Through his clinics (dralexjimenez.com, elpasobackclinic.com), Dr. Jimenez has documented clinical correlations between trauma, soft tissue damage, inflammation, and malnutrition. His assessments combine MRI, ultrasound, lab work, and body composition analysis to design personalized treatment plans.

Dr. Jimenez emphasizes that healing from musculoskeletal injuries isn’t just about manipulating bones—it’s about understanding the whole body. Integrating chiropractic adjustments with dietary protocols allows patients to regain strength, reduce inflammation, and prevent long-term complications. His ability to document injuries for both medical and legal purposes also makes him a vital part of the recovery team in personal injury cases.

Reference:
Jimenez, A. (n.d.). Clinical insights. https://www.linkedin.com/in/dralexjimenez/


Sample Meal Plan for Post-MVA Recovery

Here’s a simple one-day meal plan designed for patients recovering from musculoskeletal injuries:

Breakfast

  • Oatmeal with chia seeds, blueberries, walnuts
  • Green tea or water with lemon

Lunch

  • Grilled salmon with quinoa and spinach
  • Roasted sweet potatoes
  • Water or bone broth

Snack

  • Greek yogurt with almonds and strawberries

Dinner

  • Chicken stir-fry with broccoli, bell peppers, brown rice
  • Herbal chamomile tea

Dessert (optional)

  • Dark chocolate square (70% cocoa or higher)

This meal plan offers anti-inflammatory nutrients, quality protein, healthy fats, and hydration—all key components of a musculoskeletal rehabilitation diet.


Final Thoughts: Food as Fuel for Recovery

Nutrition is one of the most powerful tools in post-accident recovery, yet it’s often ignored. A rehabilitation diet isn’t just about avoiding bad foods—it’s about feeding your body the fuel it needs to rebuild, move, and feel better. Whether it’s reducing pain, rebuilding strength, or speeding recovery, the right food choices matter.

For patients recovering from musculoskeletal injuries due to MVAs, working with healthcare providers like Dr. Alexander Jimenez offers a unique advantage. His integrative, dual-scope expertise ensures that care goes beyond the surface and promotes healing from the inside out.


References

Dallas Accident & Injury Rehab. (n.d.). Nutritional support for recovery from work injuries. Dallas Accident & Injury Rehab. https://dallasaccidentandinjuryrehab.com/nutritional-support-for-recovery-from-work-injuries/#:~:text=Eating%20Right%20to%20Support%20Soft,and%20improving%20overall%20tissue%20function.

Elysian Wellness Centre. (n.d.). Motor vehicle accidents rehabilitation: What now? https://elysianwellnesscentre.com/blog/motor-vehicle-accidents-rehabilitation-what-now/#:~:text=Hydrate,recovery%20will%20take%20much%20longer.

Essendon Sports Medicine. (n.d.). Healing from within: Nutrition strategies for injury recovery. https://www.essendonsportsmedicine.com.au/about/blog/healing-from-within-nutrition-strategies-for-injury-recovery#:~:text=Protein%20for%20Tissue%20Repair:,sources%20of%20high%2Dquality%20protein.

Jimenez, A. (n.d.). Dr. Alexander Jimenez, DC, APRN, FNP-BC. LinkedIn. https://www.linkedin.com/in/dralexjimenez/

Kartamultisport. (n.d.). Diet after injury: 5 tips on how to eat to get back in shape quickly. https://www.kartamultisport.pl/en/article/diet-after-injury-5-tips-on-how-to-eat-to-get-back-in-shape-quickly

Naval Medical Center Portsmouth. (n.d.). Nutrition for wounded, ill, and injured. U.S. Navy Bureau of Medicine and Surgery. https://www.med.navy.mil/Portals/62/Documents/NMFA/NMCPHC/root/Documents/health-promotion-wellness/wounded-ill-and-injured/wii-nutrition-fact-sheet.pdf

ProActive Physical Therapy. (n.d.). Nutrition for injuries: Best foods for recovery. https://proactivept.com/blog/nutrition-for-injuries-best-foods-for-recovery/#:~:text=Best%20Foods%20for%20Injury%20Recovery,some%20of%20the%20most%20beneficial.&text=Anti%2Dinflammatory%20foods%20are%20one,Grapes

Respiratory Muscle Rehabilitation. (n.d.). Tantalizing powerful foods to supercharge injury recovery. https://respmr.com/tantalizing-powerful-foods-to-supercharge-injury-recovery/#:~:text=Ensure%20your%20meals%20include%20a,to%20heal%20and%20reduce%20inflammation

Stavrou, M., Kalopisis, V., & Filippou, D. (2024). Role of nutrition in musculoskeletal injury healing and performance recovery: A review of evidence and application. Nutrition Reviews, 82(2), 123–134. https://pmc.ncbi.nlm.nih.gov/articles/PMC11643565/#:~:text=This%20review%20explores%20the%20evolving,and%20sustained%20performance%20in%20athletes.

WellBeings Medicine. (n.d.). Healing through nutrition: Dietary strategies for auto accident injury recovery. https://wellbeingsmedicine.com/finding-the-best-chiropractor/healing-through-nutrition-dietary-strategies-for-auto-accident-injury-recovery/#:~:text=Fatty%20Fish:%20Incorporating%20fatty%20fish,them%20in%20your%20morning%20oatmeal

Post-Car Accident Recovery Diet Tips for Recovery

Post-Car Accident Recovery Diet Tips for Recovery

🥦 Healing Through Nutrition: The Ultimate Post-Car Accident Recovery Diet

Post-Car Accident Recovery Diet Tips for Recovery

Motor vehicle accidents (MVAs) don’t just leave dents in cars—they often have a permanent impact on our bodies. From whiplash and ligament injuries to joint pain and systemic inflammation, your body needs comprehensive healing after an accident. One of the most overlooked yet essential components of this healing process is nutrition.

In this guide, we’ll explore how the right foods support recovery after a motor vehicle accident (MVA), based on clinical evidence and the expertise of Dr. Alexander Jimenez, DC, APRN, FNP-BC—a dual-licensed chiropractor and nurse practitioner in El Paso, Texas.


🚗 How Motor Vehicle Accidents Damage the Body

MVAs can trigger musculoskeletal injuries such as whiplash, joint damage, inflammation, and even microtrauma that goes undetected for weeks. According to clinical reports on ligamentous damage and neurological correlation, such trauma often disrupts joint function and creates compensatory muscle strain. [Ligamentous Damage and Neurological Correlation Report].

Over time, this can lead to:

  • Chronic neck and back pain

  • Reduced range of motion

  • Soft tissue swelling

  • Oxidative stress and cellular inflammation

A diet rich in antioxidants, lean protein, and anti-inflammatory nutrients can help repair this internal damage.


🧠 The Connection Between Nutrition and Recovery

What you eat determines how well your body heals.

After trauma, your body enters a heightened state of inflammation. While this process helps protect damaged tissues initially, prolonged inflammation can stall recovery. Research from functional medicine sources indicates that consuming specific foods can accelerate tissue repair, mitigate oxidative damage, and help rebuild muscle mass. [Tantalizing & Powerful Foods to Supercharge Injury Recovery].


🥬 Anti-Inflammatory Powerhouses to Include

✅ Leafy Greens

Spinach, kale, and arugula are loaded with phytonutrients and vitamin K, which support blood clotting and cellular repair.

✅ Fatty Fish

Salmon and sardines are rich in omega-3 fatty acids, which help reduce systemic inflammation and ease joint stiffness.

✅ Berries

Strawberries, blueberries, and raspberries are packed with antioxidants that reduce free radical damage.

✅ Turmeric and Ginger

These spices contain natural anti-inflammatory compounds, such as curcumin and gingerol.

These ingredients provide significant support for accident-related trauma and inflammation, aiding the musculoskeletal system in recovering more quickly. [Nutrition for Injury Recovery—Foothills Rehab].


🥩 Protein-Rich Foods for Muscle and Tissue Repair

After an accident, your body ramps up its protein demands. This is especially true for those with:

  • Muscle tears

  • Joint damage

  • Spinal misalignment

Best protein sources:

  • Chicken breast

  • Turkey

  • Fish

  • Eggs

  • Plant-based sources like lentils and quinoa

According to Miracle Rehab Clinic, incorporating high-quality protein helps rebuild muscle and connective tissue damaged in the accident [Nutrition and Injury Recovery—Miracle Rehab].


🥑 Healthy Fats for Joint Cushioning and Brain Health

Good fats are critical for:

  • Reducing inflammation in joints

  • Supporting brain health post-trauma

  • Enhancing cell membrane integrity

Include:

  • Avocados

  • Olive oil

  • Nuts and seeds

  • Flaxseeds

Healthy fats offer both structural and functional healing benefits for post-MVA recovery [Car Accident Recovery Guide—Apex Orthopedic].


🥣 Hydration and Collagen for Soft Tissue Recovery

Dehydration slows healing. Post-accident recovery demands more than just water—it requires minerals and collagen for rebuilding tendons and ligaments.

Hydrating Foods:

  • Watermelon

  • Cucumber

  • Bone broth (rich in collagen)

Dr. Jimenez has incorporated bone broth into clinical care plans for ligament rehabilitation, combining dietary coaching with diagnostic assessments.


🧬 Dr. Alexander Jimenez’s Dual-Scope Strategy

Dr. Jimenez integrates chiropractic care with functional medicine to manage:

  • Cervical ligament injuries

  • Spinal instability

  • Thoracic outlet syndrome

  • Post-traumatic radiculopathy

By utilizing advanced imaging and personalized nutrition protocols, he assists patients in reducing systemic inflammation and regenerating soft tissues. His expertise as a dual-licensed provider allows legal and medical teams to coordinate recovery plans and documentation for personal injury claims. [Dr. Alexander Jimenez].

Learn more from his clinics:


🍽️ Daily Recovery Meal Plan Example

Breakfast:

  • Scrambled eggs with spinach

  • Mixed berries

  • Green tea with ginger

Snack:

  • Greek yogurt with flaxseeds

Lunch:

  • Grilled salmon over quinoa

  • Steamed broccoli

  • Olive oil drizzle

Snack:

  • Apple slices with almond butter

Dinner:

  • Chicken breast with roasted sweet potatoes

  • Avocado slices

  • Herbal tea


❌ Foods to Avoid During Recovery

  • Sugary drinks (sodas, energy drinks)

  • Fried and fast foods

  • Excessive caffeine

  • Alcohol

  • Refined carbs (white bread, pastries)

These foods intensify inflammation and delay tissue repair.


🧘 Lifestyle Tips to Enhance Healing

Pair your diet with:

  • Physical therapy

  • Chiropractic adjustments

  • Gentle stretching (under supervision)

  • Restful sleep

  • Hydration tracking


📣 Call to Action: Start Healing Today

If you or a loved one has been in a car accident, don’t wait to begin your healing journey. Partnering with an integrative healthcare provider, such as Dr. Jimenez, can significantly enhance your nutritional support.

For a personalized injury recovery plan that blends diet, chiropractic care, and legal documentation, contact Dr. Jimenez today or visit El Paso Back Clinic.


📚 References (APA 7 Format)

Sauerkraut Benefits for Digestive Health Explained

Sauerkraut Benefits for Digestive Health Explained

Can incorporating sauerkraut into one’s diet help promote healthy gut bacteria?

Sauerkraut Benefits for Digestive Health Explained

Sauerkraut

Sauerkraut, a fermented cabbage food, is a great source of probiotics and fiber, both of which can contribute to gut health. It’s a living food containing various microbial strains and can help improve digestion, reduce inflammation, and improve overall gut health. (Shahbazi R. et al., 2021)

Fermented foods like sauerkraut have live cultures that promote the growth of beneficial probiotics, bacteria that provide powerful health benefits. Probiotics also help make foods more digestible, increasing the gut’s ability to absorb the vitamins and minerals they contain. A study found that fermented cabbage may help protect intestinal cells from inflammatory damage more than raw cabbage. (Wei L., & Marco M. L., 2025)

Homemade sauerkraut likely contains more live cultures than store-bought since processing may destroy some of the healthy bacteria. (National Institutes of Health Office of Dietary Supplements, 2023) Depending on which supplement is chosen, sauerkraut may have a greater diversity of probiotic strains. This is because an oral supplement has a known quantity and strain of probiotics. Individuals who want to add probiotics to their diet for potential gut health benefits should take a food-first approach, which is generally recommended over oral supplements. (National Institutes of Health, 2025)

Look at the Benefits

Probiotics

  • Sauerkraut contains lactic acid bacteria, which are beneficial bacteria that can help support the immune system and reduce inflammation. (Healthline, 2023)

Fiber

  • Sauerkraut is a robust source of fiber, which aids in digestion and can help you feel full longer.

Digestion

Anti-inflammatory

Gut Microbiome

  • Sauerkraut can help diversify and improve the composition of the gut microbiome, leading to various health benefits. (Healthline, 2023)

IBS symptoms

How to incorporate sauerkraut into one’s diet

Check the Ingredients

Option for unpasteurized

  • Look for sauerkraut that is labeled raw or naturally fermented to ensure it contains live probiotics.

Try to Eat Regularly

  • Aim to include sauerkraut in your diet a few times a week to reap the benefits. (Healthline, 2023)

Pair with Other Gut-Healthy Foods

  • Sauerkraut can be eaten alone or paired with other fermented foods, such as yogurt, kimchi, or chard, to promote gut health.

What to consider

Cabbage Allergy

  • Individuals who have a cabbage allergy or histamine intolerance should avoid sauerkraut.

Sodium

MAOI Medications

  • Consult with a doctor before adding sauerkraut to your diet if you are taking monoamine oxidase inhibitors (MAOIs).

Start small and learn how you like to eat sauerkraut, which can be as a condiment, side dish, or sandwich ingredient.

Injury Medical Chiropractic and Functional Medicine Clinic

As a Family Practice Nurse Practitioner, Dr. Jimenez combines advanced medical expertise with chiropractic care to address various conditions. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop highly effective treatment plans through an integrated approach for each patient and restore health and function to the body through nutrition and wellness, functional medicine, acupuncture, electroacupuncture, and integrated medicine protocols. We focus on what works for you to relieve pain, restore function, prevent injury, and mitigate issues through adjustments that help the body realign itself. The clinic can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal problems.


Body In Balance: Chiropractic, Fitness, and Nutrition


References

Shahbazi, R., Sharifzad, F., Bagheri, R., Alsadi, N., Yasavoli-Sharahi, H., & Matar, C. (2021). Anti-Inflammatory and Immunomodulatory Properties of Fermented Plant Foods. Nutrients, 13(5), 1516. https://doi.org/10.3390/nu13051516

Healthline. (2023). 8 Surprising Benefits of Sauerkraut (Plus How to Make It). https://www.healthline.com/nutrition/benefits-of-sauerkraut#nutrients

Medical News Today. (2023). What are the benefits of eating sauerkraut? https://www.medicalnewstoday.com/articles/health-benefits-of-sauerkraut

Wei, L., & Marco, M. L. (2025). The fermented cabbage metabolome and its protection against cytokine-induced intestinal barrier disruption of Caco-2 monolayers. Applied and environmental microbiology, e0223424. Advance online publication. https://doi.org/10.1128/aem.02234-24

National Institutes of Health Office of Dietary Supplements. (2023). Probiotics. Retrieved from https://ods.od.nih.gov/factsheets/Probiotics-Consumer/

National Institutes of Health. (2025). Probiotics. Retrieved from https://ods.od.nih.gov/factsheets/Probiotics-HealthProfessional/

U.S. Department of Agriculture. (2018). Sauerkraut, canned, solids and liquids. Retrieved from https://fdc.nal.usda.gov/food-details/169279/nutrients

Cornstarch as a Gluten-Free Thickening Agent

Cornstarch as a Gluten-Free Thickening Agent

How can cornstarch be used instead of flour in recipes for individuals on a gluten-free diet who are looking for a flour alternative due to celiac disease or non-celiac gluten sensitivity?

Cornstarch as a Gluten-Free Thickening Agent

Cornstarch Substitute

Flour is often used as a thickener or a coating in recipes. Pure cornstarch (made from corn) is a gluten-free flour substitute (Rai S., Kaur A., & Chopra C.S., 2018). However, some brands are not considered gluten-free.

Substitute for Flour

It’s easy to substitute cornstarch for flour when the recipe calls for a thickener, such as in gravies, sauces, pies, or coatings for fried foods. If flour is unavailable or individuals want to try a gluten-free alternative, cornstarch has a similar effect in these cooking applications.

However, individuals should be aware that it cannot be used as a substitute for flour in baked goods.

As a Thickener

Cornstarch can be a thickener in sauces, gravy, and pie fillings. (Bob’s Red Mill, 2020)

  • There is no taste of cornstarch.
  • However, foods will be more translucent.
  • This is because it is pure starch, while flour contains some protein.
  1. Cornstarch is not a 1:1 substitute for flour.
  2. Individuals should generally use one tablespoon for each 1 1/2 to 2 cups of flour for sauce/gravy for medium thickness. (The Denver Post, 2016)

When using cornstarch as a thickener:

  • Bring the mixture to a full boil for 1 minute, which allows the granules to swell to their maximum.
  • Reduce the heat as it thickens.
  • Overcooking can cause mixtures to thin when cooled.
  • Cook over medium-low to medium heat, as high heat can cause lumping.
  • Stir gently
  • Stirring vigorously can break down the mixture.
  • If more ingredients are needed, remove the pot from the heat and stir them quickly and gently.
  • Avoid freezing sauces or gravies since they won’t freeze well. (Cook’s Info, 2008)

How To Use

  • Use half as much cornstarch as you would flour.
  • For example, if the recipe calls for two tablespoons of flour, use one tablespoon of cornstarch.
  • If the recipe calls for 1/4 cup of flour, use 1/8 cup of cornstarch.
  • This is true for other starches, including arrowroot, potato, and tapioca. (Taste of Home, 2023)
  • Adding the cornstarch directly will cause it to clump and form lumps in the sauce that will be difficult to dissolve.
  • To avoid this, mix the cornstarch with cold water (1 tablespoon of cornstarch to 1 tablespoon of cold water) until it is dissolved.
  • Then pour the water/starch mixture/slurry into the mix.
  • Keep stirring as the mixture thickens. (Bon Appetit, 2020)

Cornstarch is not as effective as flour when thickening acidic sauces. It doesn’t work well with tomato, vinegar, or lemon juice sauces. It is also less effective than flour when thickening sauces made with fat, including butter or egg yolks. (The BC Cook Articulation Committee, 2015)

If the mixture contains too little liquid, the starch granules cannot absorb. This is also the case when there is more sugar than liquid, in which case, more liquid is needed to firm up the mixture.

Fried Dishes

Individuals can use cornstarch instead of flour to coat fried chicken, fish, or other fried dishes. It creates a crisper coating that better withstands sauces and absorbs less frying oil, resulting in a lower-fat meal. Tips for frying:

  • Try a 50/50 blend of cornstarch and gluten-free flour for a coating closer to wheat flour. (Bon Appetit, 2016)
  • Ensure there is a light, even cornstarch coating on the food.
  • Heavier coatings can get gummy.

Injury Medical Chiropractic and Functional Medicine Clinic

When cooking gluten-free, individuals may be able to continue to enjoy some of their favorite sauces by learning how to use cornstarch and other gluten-free thickeners instead of flour. As a Family Practice Nurse Practitioner, Dr. Jimenez combines advanced medical expertise with chiropractic care to address various conditions. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop highly effective treatment plans through an integrated approach for each patient and restore health and function to the body through nutrition and wellness, functional medicine, acupuncture, electroacupuncture, and integrated medicine protocols. We focus on what works for you to relieve pain, restore function, prevent injury, and mitigate issues through adjustments that help the body realign itself. The clinic can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal problems.


From Consultation to Transformation: Assessing Patients in a Chiropractic Setting


References

Rai, S., Kaur, A., & Chopra, C. S. (2018). Gluten-Free Products for Celiac-Susceptible People. Frontiers in Nutrition, 5, 116. https://doi.org/10.3389/fnut.2018.00116

Bob’s Red Mill. (2020). Baking with cornstarch: Everything you need to know. https://www.bobsredmill.com/articles/baking-with-cornstarch-everything-you-need-to-know

Denver Post. (2016). Cornstarch a good way to thicken gravy lightly. https://www.denverpost.com/2010/11/20/cornstarch-a-good-way-to-thicken-gravy-lightly/

Cook’s Info. (2008). Thickeners. https://www.cooksinfo.com/thickeners/

Taste of Home. (2023). Cornstarch vs. flour vs. arrowroot – when should you use which thickener? https://www.tasteofhome.com/article/best-thickener/

Bon Appetit. (2020). Cornstarch is a powerful tool that must be used responsibly. https://www.bonappetit.com/story/the-power-of-almighty-cornstarch

The BC Cook Articulation Committee. (2015). Understanding Ingredients for the Canadian Baker
Types of thickening agents. https://opentextbc.ca/ingredients/chapter/types-of-thickening-agents/

Bon Appetit. (2016). 4 brilliant ways to cook with cornstarch. https://www.bonappetit.com/story/cornstarch-uses-sauce-crispy-meat

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