Tag: fitness

I don’t just drink water …

by Healthy Rhythms of Hashimoto Living, posted in Uncategorized

Autoimmunity approved!

Gluten, Soy, Grain, Dairy and Corn free breakfast.

Weight Watchers point system: 8

(2) organic Brazil nuts (source of Selenium to support the thyroid) and scrambled eggs, lettuce & carrots to slow down the digestion (eat first), Applegate Farms Organic uncured turkey bacon, gluten & grain free mini roll from AWG bakery in California and an Applegate naturals chicken & maple breakfast sausage patties.

I was scheduling a visit with our new financial planner for next weekend and encouraged him to select a meal from a local restaurant menu since I wanted to bring the Southern hospitality to Sunshine State, yet I knew I could not cook for him due to my new anti-inflammatory, dietary guidelines.

My new friend appeared to be startled at first then cracked a subtle joke, “so you just drink water?”. He had never heard anyone having to be ‘gluten, soy, dairy, corn and grain free’. He was transparent, genuine and inquisitive.

I proceeded to share the benefits of maintaining a lifestyle that it is highly recommended for Hashimoto Thyroiditis and the beauty of maintaining quality lifestyle without debilitating symptoms.

I would rather follow an enriched anti-inflammatory diet regimen, be creative about it even if I’ve got to order bagels and mini rolls from the west coast and maintain high energy levels and focus throughout the day than being crippled most days by the intensity of symptomatology (e.g., chronic joint and muscle pain, brain fog, sleep disturbance, digestion issues etc.). Most importantly, an ability to carry out a productive day is priceless. I get to work out every morning, exceed the high demands of my career during the day, enjoy hobbies, and connect with family and friends on a regular basis.

Being present and content are the two key fruits of good health.

I just need to relax and learn ‘not to justify’ my ways to others as often as I do.

Easy Blood Sugar Hack!

by Healthy Rhythms of Hashimoto Living, posted in Uncategorized

I have heard about this blood sugar hack from several sources. Jessie Inchauspe, a biochemist, highly recommended a specific order when eating meals in order to prevent sugar spikes.

“I started to implement this new habit in my daily routine as of today. I want to regulate my glucose levels on a regular basis. I also have been walking after lunch and/or dinner meals to regulate my sugar levels.”

The frequency of sugar spikes can be decreased when we eat our meals in a specific order by 75% of the time (Inchauspe, 2025). Chronic ‘sugar spikes’ may lead to premature aging, cardiovascular disease, cellular inflammation, cancer, cognitive impairment (e.g., Alzheimer’s disease) and other chronic illnesses.

“New glucose monitor. I’m determined to regulate blood glucose daily even though the primary care physician has not recommended for me to do so. Why wait? I witnessed mom struggled all of her adult life.”

My mother was diagnosed with cardiovascular issues (e.g., high blood pressure), Diabetes type 1, high cholesterol and triglycerides, and later on (late 60s or early 70s) she was diagnosed with Alzheimer’s disease. She recently died peacefully in her sleep at the age of 87.

I realized I was heading in the same direction due to my addiction to carbohydrates & sugars, maintaining a sedentary lifestyle, uncontrolled high blood pressure, high cholesterol/triglycerides, and sleeping disturbance. I now have an autoimmune condition.

Our bodies can heal with drastic changes in lifestyles including nutrition, improved sleeping patterns and movement. I am asymptomatic today; however, the glucose is still an issue.

The suggested order for meals will decrease sugar spikes, decrease cellular inflammation, decrease insulin release, decrease hormonal imbalances, increased energy, decreased fatigue and so forth.

Ideal order:

Eat vegetables first (e.g., broccoli, lettuce, carrots),

Second, eat protein & fats (e.g., chicken and avocado),

Thirds, eat the starches (e.g., brown rice),

Lastly, consume the sugars (e.g., plant-based dessert).

I have not been eating starches or sugars in the past 4 months since I’m working on decreasing my cholesterol and triglycerides level. I should get an update on my blood work in the next two days.

(This is health information, not health advice)

“Renewed”

by Healthy Rhythms of Hashimoto Living, posted in Uncategorized

Wishing everyone a Happy New Year filled with blessings, inner peace and most importantly, good health.

“Renewed” is my word for this coming year, 2025.

A truly enjoy Stone Creek’s sunsets when I walk later in the day. I have been averaging 2 to 2.5 miles a day. When we are consistent with our daily rhythms of wellness, our bodies get stronger one day at a time without a doubt. I tend to take it easy every 3-4 days. Life is not a marathon. I am learning to be in tuned with my body when it needs additional rest. It takes time, focus and compassion to care for our bodies.

The functional medicine provider wants to find the root of the autoimmune condition. In my last consultation, I was concerned about cellular inflammation that causes chronic illnesses, cancer and Alzheimer’s diseases and the gut since I’ve been experiencing digestive related issues.

“Yes! I am acting as a health detective now a days.”

I enjoy watching psychological, action-packed, and/or mystery thrillers. It is time to figure out as to why the immune system has gone rogue. The core issue was self-neglect.

I’m now learning to be more compassionate as I implement daily rhythms for wellness.

Willingness to learn and adapt to a new lifestyle are ‘non-negotiable’ if we want to see progress in our health journey, we need to be consistent in the implementation of daily, healthy rhythms that promote wellness. After my walk today, I told hubby that it truly takes time and commitment to focus on our health and to carry out new practices. We soaked the rays of Florida sunshine (Vitamin D) and smelled the fresh air in our new outdoor patio. Mindfulness (e.g., noticing the smell of the grass and surrounding sounds while we relaxed after our afternoon walk) is a new daily rhythm for me.

Being a health detective …

To assess cellular inflammation, these were two markers:

C-Reactive Protein (CRP) and the Erythorocyte Sedimentation Rate (ESR). Fortunately, both markers were in the normal range. I have been eating gluten-free/low carb diet for the past 3.5 months, maintaining a daily movement routine and exercising sleep hygiene practices; I truly believe this has made a huge impact on cellular inflammation. I plan on monitoring cellular inflammation yearly.

To assess the etiology of bloating, the medical provider ruled out celiac disease (autoimmune condition). When the immune system has gone rogue, our bodies are vulnerable to other autoimmune condition(s). The functional medicine doctor also checked out the following two digestive enzymes, Amylase and Lipase.

Jumping Rope Again

by Healthy Rhythms of Hashimoto Living, posted in Uncategorized

I cannot remember the last time I jumped a rope! It is a fun cardiovascular exercise indeed. I am adding fun activities to my weekly, exercise routine in 2025. My first bone density test was ‘normal’ and I am forever grateful.

As we age, we lose muscle and balance without a doubt.

In addition, inflammation (e.g., gluten sensitivity) breaks down our bones, calcium & magnesium deficits, medications (e.g., steroids, anti-depressants), estrogen loss, eating disorder (e.g., Anorexia Nervosa), and sedentary lifestyles are several reasons for loss of bone density.

Why wait to start losing muscle? or why wait to be diagnosed with Osteoporosis?

I am jumping rope again … It increases our heart rate, burns additional calories, improves coordination and balance, keeps our bones strong due to impact and it is fun and easy to do.

When jumping the rope, it is highly recommended to rest intermittently. For instance, I may want to jump for 60-90 seconds, rest for 30-60 seconds then repeat the sequence ten times. Start slow. Be gentle and kind as you build up the exercise routine.

Other recommendations include strength training, weight training, and squads. The suggested dosage for daily calcium intake is 800 mg. Magnesium, Vitamin D, Vitamin K2 are highly recommended supplements to consider. Eat enough protein and ensure water intake has minerals. Decrease daily amount of stress and correct cellular inflammation.

Consult with your doctor if you are having orthopedic issues.

(Note, this is health information, not health advice)

Routines Do Change

by Healthy Rhythms of Hashimoto Living, posted in Uncategorized
Christmas (2024) with the family at the World Equestrian Center.

My sister, her family and I reunited in Ocala, Florida after our mother’s passing in November. When we have family in town, our routines undoubtedly change.

We participated in so many fun activities at the World Equestrian Center in the evenings on Friday and Saturday. The entire family had a meal at Stone Creek Grill Golf Club on Saturday afternoon and attended Church service on Sunday morning. It was quite hectic yet memorable and fun.

We did have unexpected changes in schedule (e.g., a quick run to McDonalds with our seven-year-old twins). Changes in schedule keeps life interesting. Having family in town is priceless, no doubt in my mind.

When preparing for a special weekend, keep in mind about the potential changes in schedule that may throw us ‘off’ from our healthy rhythms that promote wellness. Life happens and time runs faster than expected!

I am learning ‘how to’ maintain quality of life with Hashimoto Thyroiditis and planning ahead is key. Creating ‘anchors’ or habits help us keep up with daily rhythms of wellness.

These are the most important anchors when managing an autoimmune condition in a fast-paced, Holiday season. Anchors such as: Hydration, Sleep hygiene practices, Supplement/Medication intake, Movement, Stress Management, and Diet.

Yes! The ‘diet’ anchor is a tricky one …

Tips:

a) Set up an alarm on the phone to remind yourself about hydration, every hour.

b) Pacing is key. Do not multitask. Keep it simple.

c) We do not have to participate in all activities. For instance, I chose to meet my family a couple of hours after their arrival to the hotel. They were able to get acquainted with the World Equestrian Center while I was taking a hot shower then relaxed in my living room while hubby was finishing up with work.

d) Set up another alarm on the phone for supplements and/or medication intake. Yikes! I forgot to take my Omega 3 one of the evenings.

e) Make a healthy choice and determine what time is a reasonable time for bedtime. It may be a bit later than our daily routine and that is okay. It is also alright to be excused earlier than expected. Since I no longer drink alcohol due to Hashimoto and cellular inflammation, I skipped the evening drinks.

f) Take healthy snacks on-the-go and a refillable water bottle to hydrate.

g) When eating at a local restaurant, make healthy choices (low in carbohydrates, gluten-free is preferable).

h) Enjoy movement! I was able to take so many additional steps tracked by my smart watch.

i) If feeling tired or drained, it is okay to excuse yourself and catch up with the rest of the family a bit later.

j) Since fast-paced holiday events cause additional stress, I plan to start taking
L-Theanine Max supplement mid-day to reduce the adverse impact of acute stress in my body moving forward and continue using the Copa-Calm Essential Oil Blend spray from Jordan Essentials (Rhythms4Wellness.JordanEssentials.com) to relax throughout the day.

Inflammation

by Healthy Rhythms of Hashimoto Living, posted in Uncategorized

Did you know Inflammation triggers Alzheimer’s disease, Cancer and other chronic illnesses?

I requested blood work today in order to assess the inflammation in my body.

Two markers:

a) C-Reactive Protein must be <1, and

b) Homocysteine must be <7,

Lastly, Toxic load must be reduced. To assess the body’s toxic load: a comprehensive ToxTest is recommended I have not asked for the ToxTest yet. We will be focusing on the gut and body’s inflammation in my next bloodwork.

One step at a time.

There are several stressors that have an adverse impact on our internal homeostasis. When we lose our balance, our bodies suffer and become vulnerable to disease(s).

After prolonged time of distress, my dysregulated body started to show signs and symptoms of a chronic illness … inflammation at a cellular level must be addressed.

Stressors may include poor sleep, mental stress, water pollutants, processed foods, sedentary lifestyle and environmental toxins to just name a few. I would also add ‘chronic stress’ at work.

It is definitely a ‘juggling act’ when maintaining a healthy lifestyle!

The reason as to why I asked the medical provider to assess the level of inflammation in my body was the weight retention I noticed after making drastic lifestyle changes.

The gradual weigh loss was quite disheartening.

I had reduced the calorie intake per day, maintained a low carb/gluten-free and high fiber diet. No sugar or dairy — I learned ‘how to’ maintain a clean diet in the last three months. I excluded processed food and fast food. I increased daily movement and hydration. Yet, I was only losing 1-2 lbs. a month! This is weight retention and is quite common among those who suffer from Hashimoto, an autoimmune condition.

Let Us Get Organized

by Healthy Rhythms of Hashimoto Living, posted in Uncategorized
“Having a pill case helps me stay ‘organized’ throughout the week. I no longer have to think twice about whether I took the supplement or not for the day. I also don’t like to take too many supplements at once.” Adriana, #HashimotoStrong.

Daily Omega 3 twice a day, and weekly Vitamin D capsule (50,000) were both highly recommended by my current medical provider for better health. Since I have been researching in the past two months, I have found other supplements to be beneficial for physical health. Please ensure, you have a professional consultation prior to taking any supplements. As you know, I am not a medical doctor although I would enjoy being a functional medicine practitioner today (lol)! Unfortunately, that is not going to happen. I am content being a Licensed Psychologist who is an avid reader and researcher.

Did you know…?

CoQ10 with Bioperine: Non-GMO, Vegan free, Gluten free and Soy free. It helps with the mitochondria and thyroid connection (cellular level). It is an antioxidant and helps protect the mitochondria from oxidative damage. It also improves the vascularity of thyroid gland and treats fatigue and brain fog.

The suggested dosage is 30-90 mg per day.

Acetyl-L-Carnitine: It transports fatty acids into the mitochondria and helps produce energy. It also acts as an antioxidant and reduces free radicals. It protects the thyroid and mitochondria connection. It improves fatigue and brain fog.

The suggested dosage is 1-2 gram/day.

Zinc with Picolinate for best absorption: Note, Zinc is poorly absorbed from food. This supplement is needed for the production of thyroid hormones as well as for the conversion of T4 hormone to T3. If we consume higher than 30 mg/day, excessive amount of Zin can lower our copper levels. Zinc consumption is critical for reversing Hashimoto disease.

The suggested dosage is 30 mg/day.

Low Carb Diet

by Healthy Rhythms of Hashimoto Living, posted in Uncategorized

Did you know Avocado has multiple vitamins? It is a monounsaturated fatty acid or oleic acid full of nutrients including Vitamin K, C, B5, B6, E and Folate. It has more potassium than bananas. Avocado also has a high content of fiber. It helps with gut dysfunction and detoxification. It is also a soluble fiber that acts as prebiotic and improve gut microbiome.

By lowering the amount of carbohydrates each day, cellular inflammation decreases over time. Cholesterol and triglycerides will also improve significantly.

I have never been intentional about my nutrition until now.

We are never too old to change our habits either. Most importantly, we are never too old to improve the ways we care for ourselves. I know I neglected myself for over four decades.

Since I have been on this new health journey, I no longer have cravings for sugar or carbohydrates. I never knew this would be possible. The more carbs I would eat, the more carbs my body craved for. It was a vicious cycle.

I want to establish a healthier lifestyle one day at a time. Embracing one challenge at a time.

How could I live to 80 or 90 if I keep eating unhealthy meals, high content in carbohydrates and sugars? The perfect ingredients for cellular inflammation!

I soon realized I needed to limit the carbohydrates to 160 grams or less a day. Journaling helped me track the grams every day (e.g., a few almonds is approximately 3 grams, and an apple is approximately 15 grams of carbohydrates.)

Before I knew it, it was no longer a tedious task. It was a daily habit. Habits are established gradually over time.

Be patient. Be gentle with yourself. Be kind to yourself.

(Note, this is health information, not health advice)