I have been dealing with some inflammation recently, which seems to have come on very suddenly.
It may be because I have a desk job and am not as active as I used to be, but it may also be due to my diet.
While I am not eating fast food all day everyday (max 1-2 times a month), I haven’t been eating as well as I normally do.
Not to mention that the holidays are coming, which means even crazier eating is about to go down!
That being said, I have been taking a hard look at my food choices, and seeing where I can improve so that I am being mindful of my body while also honoring my cravings.
What is inflammation?
Inflammation is your body’s normal response to injury and infection.
When you get injured, your immune system sends out signals to find the affected area and heal the tissue.
There are two types of inflammation: acute inflammation and chronic inflammation.
Acute inflammation occurs when you have an injury or infection.
Chronic inflammation occurs when your body sends out inflammatory signals even though there is no injury/infection that occurred.
One example of this is rheumatoid arthritis, where your joint tissues are being attacked for unknown reasons.
What causes inflammation?
Here are some reasons that chronic inflammation occurs in your body.
- You live in an area with high exposure to toxins-think pollution or radioactive chemicals
- You have an autoimmune disorders-lupus, Type 1 diabetes, and Multiple Sclerosis (MS) are just some examples
- You have an untreated infection or injury.
- Lifestyle factors: alcohol consumption, smoking, lack of exercise, stress, weight
What foods are highly inflammatory?
Inflammation will look different from person to person, so things that cause inflammation will also vary from person to person.
Many people have reported feeling inflamed when eating the following foods:
- Red meat
- Refined carbs (white bread, white pasta)
- Fried food
- Sugary food
- Sugar sweetened beverages like sodas and teas.
- Artificial sweeteners like aspartame.
Personally, I feel inflamed after eating a meal that is high in sugar or fat and low in protein. I do not have any problems with red meat.
If you’re experiencing inflammation, I highly recommend keeping a food journal.
This way, you may be able to see a pattern in food that could potentially be problematic for you.
However, I only recommend keeping a food journal if you have a healthy relationship with your body. If you are still at a point where you judge your food choices, a food journal may be triggering for you to keep.
What foods are low inflammatory foods?
According to Harvard Health, anti-inflammatory foods typically are high in antioxidants and polyphenols, which are protective compounds found in plants.
Some low inflammatory foods are:
- Olive oil
- Nuts like almonds and walnuts
- Tomatoes
- Fruits like berries and oranges
- Fatty fish such as salmon and mackerel
How do you practice Intuitive Eating on a low inflammation diet?
The rules of Intuitive Eating still apply even when you are on a low inflammation plan.
If you restrict yourself too much, or if you follow the “diet” too rigidly, you will find yourself in the restrict, give in, binge cycle.
It’s important that you approach lifestyle changes with grace. One “bad” choice isn’t going to make or break your health.
Chick-fil-A
When I go out to eat, I hardly ever choose fast food. It isn’t because there’s anything wrong with it. I just don’t find myself craving it that much.
Now, that all flies out the window when we’re talking about Chick-fil-A.
I LOVE Chick-fil-A. I love the food, the sauce, the most amazing fountain Diet Coke, and the exceptional customer service. It is hands down my favorite fast food restaurant and I will choose to eat there willingly.
What I Used To Order
If I’m not thinking about inflammation, my order would be a spicy deluxe with large fries and a Diet Coke.
However, at this current point in my life, that does not sound appetizing to me.
While it may be incredibly delicious going down, I know that my fingers will be left completely swelled up.
Will I ever order that combination again? Probably, if I feel like it. But I haven’t had a desire to get this combo for a hot minute.
What I Order Now
Recently, I have been really into Chick-fil-A’s spicy grilled chicken sandwich! I substitute it with pepper jack cheese because I like it a little bit spicier.
Spice and dairy CAN be inflammatory to some, but I’ve ordered the regular grilled chicken sandwich before and I just didn’t enjoy it as much.
I pair my spicy grilled chicken sandwich with either the kale salad or a fruit cup and some unsweet tea with lemon.
Other Low Inflammatory Options at Chick-fil-A
Breakfast: The greek yogurt parfait and the egg white grill are two options I would highly recommend.
The greek yogurt parfait has berries and organic Greek yogurt making it a really light option.
The egg white grill is a more savory option packed with protein.
Entrees: If I was looking for the most anti-inflammatory item on the menu, it would be the Market Salad with Grilled Chicken and Balsamic Vinaigrette.
Other great options include the grilled nuggets, the spicy southwest salad, the grilled chicken sandwich and the grilled cool wrap.
Sides: The kale crunch side, fruit cup, side salad, and greek yogurt parfait are all sides I would recommend.
The chicken noodle soup (while tasty) is slightly high in sodium, so it may not be beneficial for you if you find salty foods to be problematic for you.
Drinks: I would stick to unsweet tea here.
Chick-fil-A does offer a diet lemonade that is sweetened with Splenda, so it just depends on how you fare with artificial sugars.
Sauces: Barbeque sauce, buffalo sauce, and ketchup are going to be your best friends here!
Dressing: Dressings that I would choose would be light balsamic vinaigrette, zesty apple cider vinaigrette, or light Italian dressing. All of these options are very fresh and delicious!
Conclusion:
I hope you found this blog post helpful for the next time you go to Chick-fil-A!
NOW I WANT TO HEAR FROM YOU!
What is your go-to order at Chick-fil-A? Let me know in the comments below!
