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The Ultimate Back Pain Relief Tips Blog

IBI's Live Cooking Experience - This Week's Recipe Is Rosemary Lemon Cod! (See Below)

Posted by Illinois Back Institute on Thu, Jan 25, 2018 @ 05:10 PM

Cooking Fire.gifOn this week's Live Cooking Experience from the IBI kitchen, Dr. Jeff Winternheimer D.C. and Chef Bill made a delicious Rosemary Lemon Cod.

Not only is this recipe healthy and very tasty, but it contains several foods that can help relieve your back pain:

as an Anti-inflammatory

One of the main functions of rosemary is to act as an anti-inflammatory agent in the body. It contains two powerful antioxidents and anti-inflammatory compunds called Carnosol and Carnosic acid, which have been linked to reducing inflammation of joints, muscles, and blood vessels. This makes it an effective treatment for many things, including blood pressure, goutarthritis, and injuries sustained during physical exertion or surgery. Furthermore, the reduction in inflammation in the cardiovascular system can help to boost heart health and prevent atherosclerosis from appearing.

Cod as an Anti-inflammatory

Cod contains a great combination of omega-3 fatty acids, vitamin A and vitamin D:

Omega-3 fatty acids: Act as an anti-inflammatory; an alternative to nonsteroidal anti-inflammatory drugs for discogenic pain.

Vitamin A: Beta-carotene is a provitamin that converts to vitamin A in the body. We can boost the vitamin A in our bodies by eating a wide range of vegetables including broccoli, carrots, dandelion, spinach, cantaloupe, kale, sweet potato, and collard greens.

Vitamin D: Helps reduce inflammation and insufficient vitamin D is associated with a range of inflammatory conditions. We get it in foods such as fish, egg yolks, and organ meats. It’s also found in foods that have been supplemented with vitamin D, such as milk.

Olive Oil as an Anti-inflammatory

Extra virgin olive oil contains more than 36 phenolic compounds. One specific compound in particular, known as oleocanthal, has been discovered to have powerful natural anti-inflammatory benefits. oleocanthal exhibits the same anti-inflammatory response in the body as Ibuprofen, acting down the exact same pathways as a non-steroidal anti-inflammatory.

Here is the recipe to make this simple dinner at home:


20180124_1.jpgRosemary-Lemon Cod

Serves: 4             Prep Time: 10 mins              Cook Time: 11 Mins



2 tablespoons of extra-virgin olive oil

1 ½ lbs. of cod, skinned and boned, cut into 4 filets

1 tablespoon of fresh rosemary, chopped

½ teaspoon of fresh ground black pepper

½ teaspoon of sea salt

Juice of 1 lemon



In a large pan over medium-high, heat the olive oil. BE CAREFUL!

Season cod with rosemary, pepper and salt. Add the fish and cook for 5 minutes per side until opaque 

Pour the lemon juice over the cod fillets and cook for 1 additional min.


Calories: 246, Total Fat: 9g, Total Carbohydrates: 1g, Sugar <1g,

Fiber: <1g, Protein: 39g, Sodium: 370mg


Join us for our Live Cooking Experience next Wednesday at 5:30 where we will be making a quick and healthy dish that is perfect for Super Bowl Sunday!


At the Illinois Back Institute we strive to educate everyone as much as possible about their back pain and sciatica, because it is proven that the more people know about their problem the more likely they are to eliminate it!

Our 9 Step Solution specializes in treating the causes of back pain and sciatica. Are you ready to put an end to your pain? Schedule a Free Consultation by calling us at 844-408-0462 or click here!

Also, if you would like to learn more about how we can eliminate your back, neck, and sciatica pain, you can join us for our Back Pain and Sciatica Relief Webinar! Just click on the link below for information on the Webinar and how to register for it:

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Disclaimer: The content on this web site is for information purposes only and should never be used as the basis for diagnosis or treatment. We always recommend consulting a qualified professional before embarking on any form of self treatment or rehabilitation.

All content is protected by the usual copyright laws and cannot be used, stolen or reproduced for any purpose without Illinois Back Institute permission. Please feel free to call about anything although we are unable to give advice on any specific injuries or conditions over the phone.