Wholistic Jen

By Jennifer Whitmire MS, MEd, MH, CHES, NEP 

The holiday season is upon us, and for many of us, it’s a time of joy, celebration, and family get togethers. But for those of us with autoimmune thyroid conditions, food sensitivities, or inflammation, the holidays can also bring stress, temptation, and the fear of what happens if I mess up and eat something not right for my body.

If you’re feeling overwhelmed thinking about trying to be gluten-free and avoid inflammatory foods while surrounded by holiday treats, you’re not alone.

But what if I told you that with a little planning and preparation, you can enjoy the holidays without making yourself sick from your foods? Yes, it’s possible to enjoy the moments, stay energized, and avoid inflammatory flare-ups. In fact, the holidays can become an opportunity to nourish yourself rather than a reason to feel guilty about your choices.

Here are 5 tips for managing your health during the holidays and how you can take control of your food choices. Plus, I’ll show you how the Zen & Zest Zone Membership can be the perfect holiday gift to yourself—giving you year-round support in managing autoimmune thyroid conditions, gluten-free eating, and anti-inflammatory living.

1. Watch the Holiday Stress

Stress levels usually rise during the holidays. Between family expectations, shopping, travel, and preparing meals, and trying to wrap up work obligations, it’s easy for stress to creep in. Unfortunately, stress is one of the most common triggers for autoimmune flare-ups, especially in thyroid disease.

The good news is, there are ways to keep your stress under control, so you can enjoy the season and avoid unnecessary inflammation.  

• Take time to breathe: Even just five minutes of deep breathing or meditation can help calm your nervous system and reduce stress. Consider starting your day with some mindful moments to ground yourself before the hustle begins. I love to start my day with a 10 minute breathing exercise, and I usually use the free Insight Timer app for that. If I wake up on the wrong side of the bed, then I start my day with some uplifting music for an attitude adjustment, before I do a meditation.
• Prioritize self-care: Remember, self-care isn’t selfish. Take a walk outside, indulge in a warm cup of herbal tea, or do some gentle yoga stretches. These activities can help keep your body in balance and manage any stress-induced symptoms. If you read my other blogs, you know that I have fallen in love with Qi Gong, and I do either two 20 minute sessions with a 10 minute meditation or a 1 hour session, depending on my schedule.  

We would also love for you to join Laughter Yoga! It’s free, and Jennifer Swank (my Jen Twin and partner in The Zen & Zest Zone) teaches it Monday through Friday. Find out more here.

• Plan ahead: Failure to Plan is Planning to Fail. One of the best ways to lower stress is preparation. If you know family get togethers are coming up and you’re worried about food, plan ahead. Bring a dish or snack you can enjoy, so you don’t feel pressured to overindulge in foods that aren’t aligned with your health goals.

You could eat something before the event, if needed, and just have something small.  If you are going to a restaurants, look up the menu before you go and find something you can order.  I like to use the Find Me Gluten Free App to find restaurants that serve gluten free dishes, then I cross reference with the Happy Cow App to find those that are dairy free, as well. Then, I pull up their menu or google, “gluten free at ___” to find what dishes will be good options for me. Don’t forget to look at their dressings and sauces, and sometimes they even have a dessert you can try.

If you can take food to the event, make something you can share with everyone. You will be surprised how many people will be interested in your food, so be sure to set some aside just for you, just in case it’s gone before you can fix your plate.

By focusing on staying calm and balanced, you’ll help reduce the chance of stress-induced flare-ups and stay aligned with your healing goals.

2. Prepare For The Temptations

The holidays are filled with mouth-watering foods that bring up so many wonderful memories. Many of these are off-limits for those of us who need to stick to a gluten-free, anti-inflammatory diet. But here’s the thing: You don’t have to deprive yourself to stay healthy. It’s all about making mindful choices and focusing on what you can enjoy rather than what you can’t.

If you find yourself eyeing that gluten-filled stuffing or pie, here’s how to navigate without feeling deprived:

• Create your own traditions: Start a new tradition by preparing holiday meals and snacks that are delicious and nourishing. Think roasted root vegetables, quinoa-stuffed squash, or a fresh kale salad with a lemon-tahini dressing. There’s so much you can create.  

You can make your own gluten free pies and stuffing, even!  We have lots of recipes in our book, have you checked it out?  You can get it here.

• Focus on whole foods: The key to staying healthy is eating whole foods—especially vegetables, fruits, nuts and seeds. They’re all naturally anti-inflammatory and will keep you feeling full and energized. Don’t overlook simple, delicious options like a fresh winter vegetable soup or roasted Brussel sprouts.
• Gentle modifications: While it’s best to avoid highly processed gluten-free alternatives (which I’ll discuss shortly), making small modifications to holiday dishes can help you indulge in a healthier way. Swap traditional mashed potatoes for cauliflower mash or make a gluten-free stuffing using quinoa and fresh herbs.

• Be mindful of portion sizes: The holidays often come with large servings of food, but remember, it’s okay to enjoy smaller portions of your favorite treats. Eating mindfully can help you avoid overindulgence and prevent digestive issues or inflammation.

The goal is to make peace with your choices. Instead of feeling like you’re missing out, focus on nourishing foods that support your body’s health.

3. The Secret to Surviving Family Get Togethers

Family gatherings are a central part of the holidays, and they come the inevitable food-related conversations. Family and friends might not understand why you’re not indulging in the goodies, or they might offer you foods that could trigger flare-ups.

So, how do you handle these situations without feeling awkward or uncomfortable?

• Set boundaries ahead of time: If you know certain family members will ask why you’re not eating the same foods, it’s okay to set boundaries. A gentle “I’m focusing on healing my thyroid and reducing inflammation right now” can be enough to explain your food choices without going into too much detail.
• Keep it low key: Don’t make a big deal about your dish being gluten free, whole food plantbased, anti-inflammatory, or whatever. No one even needs to know unless you know someone else is trying to eat like you. Or…turn it into learning experience if it feels comfortable to you.
• Bring your own dish: One way to ensure you have something to eat that aligns with your health goals is to bring your own dish. Not only will this make you feel more in control, but it also allows you to share your healing foods with others—showing them how delicious and satisfying your meals can be.
• Use mindful eating techniques: Slow down and savor each bite. When you’re mindful of what you eat, you’ll enjoy your food more, feel satisfied with less, and avoid mindless eating, which can lead to digestive issues or blood sugar spikes.

Keep to your values while being kind to yourself and others, this will help you enjoy the holidays without stress or guilt.

4. Keep Your Energy High and Inflammation Low 

The holidays can be a time of exhaustion, especially if you’re juggling multiple responsibilities while managing autoimmune conditions. But there are simple ways to keep your energy up and inflammation low—even with the temptations of festive eating.

• Hydrate, hydrate, hydrate: Drinking water throughout the day can help keep your energy levels steady. You might also enjoy herbal teas like ginger or chamomile which also help with digestion and calm inflammation.
• Avoid blood sugar spikes: Many holiday treats—whether gluten-free or not—are loaded with sugars or refined flours and starches. These can cause blood sugar spikes, leading to energy crashes and increased inflammation. Focus on eating well-rounded foods that include healthy fats, protein, and fiber. These help to maintain stable blood sugar levels.
• Focus on anti-inflammatory foods: In addition to your typical anti-inflammatory staples (like leafy greens, berries, and other rainbow foods), consider adding more holiday superfoods to your meals. 

Sweet potatoes (high in beta-carotene), cranberries (rich in antioxidants), and turmeric and ginger (potent anti-inflammatory spices) help keep inflammation under control. By staying hydrated, fueling your body with the right foods, and maintaining steady blood sugar levels, you’ll be able to power through the holidays with more energy and fewer flare-ups.

5. Zen & Zest Zone Membership: Your Holiday Gift to Yourself—Support Beyond the Season

Here’s the thing: The holidays are busy, but they’re also the perfect time to reflect on your health and the support you need to move forward. While you can handle the season with the tips above, maintaining long-term health and healing requires consistency. That’s where the Zen & Zest Zone Membership comes in.

Joining the Zen & Zest Zone Membership is like giving yourself a gift that keeps on giving—well beyond the holiday season. It’s a space where you can access classes, resources, recipes, and group support to help you stay on track with your gluten-free, anti-inflammatory eating and autoimmune healing journey.

• Ongoing support: The holidays may be over, but autoimmune flare-ups and the need for mindful eating don’t disappear with the New Year. As a member of the Zen & Zest Zone, you’ll have access to exclusive workshops, live classes, and a community of like-minded people who are all focused on healing their bodies naturally.
• Exclusive resources: From monthly recipes to actionable health strategies, you’ll have everything you need to stay on top of your health all year round. Whether it’s dealing with stress, balancing hormones, or navigating gluten-free eating, you’ll find the tools to keep you thriving.
• Your path to long-term wellness: The Zen & Zest Zone is here to support you on a sustainable journey toward better health. It’s not about quick fixes or short-term solutions—it’s about providing you with lasting tools and resources that empower you to make the best choices for your body and mind.

This holiday season, give yourself the ultimate gift: support, guidance, and a community that’s here to help you heal.

Ready to give yourself the gift of health this holiday season? Join the Zen & Zest Zone Membership today and start your journey toward a healthier, more energized, and inflammation-free 2025. Together, we’ll make the coming year your best yet!