Wholistic Jen

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

Food is Medicine—But Only If You Use It Right

When I was first diagnosed with autoimmune Graves’ disease, no one told me food mattered. Not one doctor mentioned that what I put on my plate could impact my antibodies, my energy, my brain fog, or my ability to sleep through the night. Instead, I was told the same thing many of us hear—”It’s fine! You’ll take medication for the rest of your life and be fine.” But that didn’t sit right with me.

So, I started digging.

Over the years, I tested every possible approach to eating. I tried eliminating foods, bringing them back, tracking my symptoms, and looking for patterns. Some changes made no difference at first, but when I gave them enough time, they changed everything.

I discovered that certain foods were triggering my immune system, some were keeping my blood sugar on a rollercoaster, and others were quietly creating long-term inflammation I didn’t even know I had.

Now, the way I eat isn’t just about keeping my autoimmune conditions in remission. It’s about preventing insulin resistance, protecting my heart from plaque build-up, fueling my workout, and making sure that I stay strong, mobile, and active for the rest of my life. Every meal is planned, not just for today, but for the long run.

So, let’s break it down. Here’s why I eat the way I do and how these foods support lifelong health.

Why Non-Starchy Vegetables Are the Foundation of My Diet

I don’t just eat vegetables—I load my plate with them. People are SHOCKED when they actually see, in person, how big my salads are in real life. Non-starchy vegetables are the most nutrient-dense, anti-inflammatory foods on the planet. They provide the vitamins, minerals, antioxidants, and fiber that lower antibodies, reduce inflammation, and support my gut and liver—the two biggest players in autoimmune health.

Leafy greens like kale, spinach, and napa cabbage are my go-to, because they’re rich in magnesium. Magnesium is needed for energy production, muscle and nerve function, to regulate calcium and vitamin D levels for bones, to maintain heart rhythm, to regulate blood sugar, for protein and DNA synthesis, AND for stress and sleep.

Cruciferous vegetables, also called Brassicas, like broccoli, Brussels sprouts, and cabbage contain sulforaphane. Sulforaphane helps the liver process toxins, balance hormones, and protect cells from damage. If your liver is sluggish, your hormones are struggling for balance-not just sex hormones, but appetite hormones, blood sugar hormones, thyroid hormones, etc.

These vegetables also help with insulin resistance and blood sugar balance. They have a very low glycemic load and are very high in protein percentagewise. They also support gut bacteria, which plays a huge role in metabolism and immune function. And if longevity is the goal (which, of course, it is), the antioxidants in these rainbow foods protect against oxidative stress—the main driver of aging and chronic disease.

Eating a diet based on non-starchy vegetables makes sure my body is fueled, not inflamed.

Why I Prioritize Omega-3-Rich Seeds Over Other Fats

One of the biggest mistakes I see people make when trying to reduce inflammation is focusing too much on cutting out inflammatory foods instead of adding in anti-inflammatory ones. I learned this lesson firsthand.

That’s why omega-3-rich seeds like flax, chia, and hemp are a non-negotiable part of my diet. These seeds actively reduce inflammation, balance hormones, and support brain function—all necessary for autoimmune health.

These seeds contain alpha-linolenic acid (ALA), a plant-based omega-3 that helps lower inflammation and protect against cardiovascular disease. They also contain lignans, which help balance estrogen—a big deal for anyone with thyroid or autoimmune conditions.

Omega-3s also improve insulin sensitivity. They even protect against plaque build-up in the arteries by lowering triglycerides and improving overall heart function.

Since I don’t eat fish, these seeds are my primary source of omega-3s, and they do a fantastic job of keeping inflammation low and energy high.

Why Legumes Are One of the Best Foods for Longevity

There was a time when I thought legumes might be a problem for me. Some diets claim they cause inflammation, and I wanted to be careful. But when I tested them out, I found that properly prepared legumes are one of the best foods for stabilizing blood sugar, supporting digestion, and promoting long-term health. (For me! We are all unique! Get your A1C and insulin checked)

Lentils, chickpeas, cannellini beans, and black beans digest slowly and provide a steady source of energy without spiking insulin. They also contain resistant starch, in varying amounts. Resistant starches feed gut bacteria for a healthy microbiome.

Legumes also help in heart health and muscle strength. The fiber helps lower cholesterol, keeps arteries clear, and reduces the risk of heart disease. They’re also packed with iron, magnesium, and potassium—all essential for strong bones, healthy muscles, and maintaining endurance for workouts and daily movement.

When I quit eating legumes, my cholesterol went UP. When I added them back, my cholesterol went down.  Coincidence?

We are ALL unique, so this may not be true for you, but it is worth looking into if you’re concerned about your cholesterol, especially LDL or Lp(a).

A diet rich in legumes has been linked to longer lifespans and lower rates of chronic disease, so they’re a core part of how I eat.

Why I Eat The Rainbow Every Day

If there’s one rule I follow when building my meals, it’s this: eat the rainbow.

Each color in plant foods represents a different set of antioxidants and phytonutrients that support immunity, detoxification, and long-term cellular health.

• Blue and purple foods (like blueberries, blackberries, and purple cabbage) are rich in anthocyanins which are good for the brain and the heart and protect against oxidative stress and inflammation.
• Red and orange foods (like pomegranates, bell peppers, and turmeric) contain compounds that support circulation, vision, reduce cholesterol, and boost immune function.
• Green foods (like herbs, sprouts, and seaweed) help the liver detox excess hormones and support digestion; as well as provide LOADS of minerals for all of the body’s processes.

These foods also help prevent plaque build-up in the arteries, regulate blood pressure, and protect the brain. They’re not just for autoimmune health—they’re for lifelong health.

How This Way of Eating Fuels Strength & Longevity

I eat this way because it keeps me strong, energized, and capable. My diet provides everything I need to build and maintain muscle, support bone density, and keep my energy levels stable all day long.

Leafy greens, nuts, and seeds provide calcium, magnesium, and vitamin K to keep bones strong. Legumes and hemp seeds provide high-quality plant protein to maintain muscle. The balance of fiber, healthy fats, and slow-digesting carbohydrates ensures steady energy for workouts, movement, and everyday life.

This is about living fully and thriving for decades to come.

Join Me in The Zen & Zest Zone

If you’re ready to use food to reduce inflammation, balance blood sugar, and build a strong, resilient body, we’d love to teach you how. In The Zen & Zest Zone, Jennifer Swank and I help people transform their health with real, whole foods—and make it fun in the process.

We cover everything from thyroid-friendly cooking to herbs that support blood sugar,  inflammation and more. If you’re tired of feeling like food is working against you, let’s turn it into your greatest healing tool.

👉 Join Now and start fueling your best life today!