Tag: Wellness

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.

Glucose Hack!

by Healthy Rhythms of Hashimoto Living, posted in Uncategorized

I was following a (semi) anti-inflammatory diet for five months, and I was able to reverse the ‘prediabetic’ status all on my own. However, I was still drinking 4-6 oz of organic coffee in the mornings and eating gluten-free, plant-based edibles throughout the day.

Early March 2025, I began a strict, anti-inflammatory, nine-month dietary regimen with a concierge, functional medicine practitioner.

By the way I recently learned what a ‘concierge’ medical practitioner was… He or she is a medical expert whom we hire outside of our broken Healthcare system. I am not relying on my health insurance for this specific program that includes 19 medical appointments, weekly health coaching, an educational curriculum, supplements and so much more!

I needed guidance to repair all relevant organs including the pancreas and adrenal glands, after maintaining poor nutrition (e.g., eating processed food, consuming carbohydrates during the day instead of lean protein… you get my drift) and chronic stress for over five decades.

The two medical conditions that are non-negotiables in life for me are a) dementia and b) diabetes. I still have a mental visual of my beloved mother three weeks prior to her death. This is ‘my WHY’ today; I want to reduce cellular inflammation prior to reaching age 60.

I was talking to my health coach yesterday; she addressed one of my concerns. By taking the fasting glucose level every morning, I soon realized the drastic glucose spikes in the weekly graph (77 to 104 back and forth, back to the 80s then 123 and so forth, a true mess!). No wonder I’m insulin resistant today! Weight loss resistance has been one of my symptoms since I was diagnosed prediabetic late Fall (2024). I am ‘data driven’ chick, so the health coach was talking my love language.

It is funny how ignorance works…

I had asked myself at the start of the anti-inflammatory regimen “why do I need to check my glucose levels in the morning if I was no longer prediabetic. Oh well, let us do this anyways… I just paid XXXXX.XX for an individualized, 9-month care plan I must do what I am told!’”

So I did!

My health coach recommended for me to continue with the prescribed nutrition guidelines and protocol of supplements, acknowledged recent progress and encouraged me to eat 2 oz of chicken at bedtime (literally right before toothbrushing).

So I did!

Guess what? The fasting glucose level was 93 next morning for the first time ever.

If I maintain the fasting glucose level within the normal range, my body will decrease the cellular inflammation and weight loss will naturally occur while preventing the likelihood of chronic disease(s) in the future.

The recommended fasting glucose range is 85-95.

Comprehensive Testing is Priceless

by Healthy Rhythms of Hashimoto Living, posted in Uncategorized

I am so grateful to be alive today after being a victim of a broken healthcare system. Please know, I have high respect for all medical professionals who provide quality care.

I had my first ultrasound for my thyroid this past week. It will be the baseline data. I’m eager to find out how much damage Hashimoto has done so far…

Did you know if your C-Reactive Protein (CRP) is higher than 3, the likelihood for a stroke or heart attack increases? Doctors usually don’t test for the CRP.

One year later, I was only given Vitamin D for deficiency.

Nine months later… I thank God for giving me a wakeup call in September 2024 after leading me to a functional medicine practice; however, my immune system had gone rogue at this point!

Since my diagnosis of Hashimoto condition, I’ve been reading, attending master classes and learning from Dr. Heather Stone, DC who lives in Texas and now from another functional medicine provider who lives in Tampa, Florida.

Comprehensive testing must be done, and our existing healthcare system just focus on the disease model instead of being proactive… just know, our body is meant to heal.

Why wait until I have a fatty liver stage #? or Diabetes 2? Or a cancer diagnosis or a stroke?

Comprehensive testing done by a functional medicine doctor who can conceptualized your clinical case and spend 1.5 hr. reviewing blood work results with you along with an individualized care plan is the alternative approach to our existing healthcare system who sees 15 patients in one shift alone or close to 30 patients on one day. Note, these comprehensive testing are an ‘out-of-pocket’ expense. So, I would highly recommend adding an extra line on your budget when prioritizing your health. Without health, most of us struggle showing up at work…

Non-inflammatory lifestyle is the key for autoimmunity. I recently learned from a 5-days Masterclass.

Functional medicine focuses on the root of our health issue, and it is proactive.

I have made drastic lifestyle changes and symptoms have significantly improved and I’m able to function during the day (without crashing down in my living room couch by 2 pm without much energy to take my next breathe.)

I cannot wait to sit with my new consultant in 2/28/25 to review new blood work.

I thank God for this next chapter in my health ~ a proactive type NOT the disease model!

I have a better chance to heal today, thank YOU, Jesus for your daily mercies.

Advocate for yourself today!

We are born to heal.

Unsweetened Coconut Shrimp

by Healthy Rhythms of Hashimoto Living, posted in Uncategorized
@retiringinflorida

Using the Air Fryer for the first time! #healthycooking #lowcarb #nosoy #nogluten #nocorn #nosugar #nodairy #strongimmunitysystem

♬ In The Kitchen – Giulio Cercato

Healthy meals do not have to be complicated.

Plan ahead.

Healthy ingredients include Shrimp, unsweetened coconut and gluten-free, almond flour with a bit of salt and pepper if you like.

Spray with olive oil for air fryer.

400 F degrees.

Turn side of the shrimp within five minutes (once).

Total cooking time: 10 minutes in the air fryer.

Voila! Enjoy.

Be Dairy-free, Gluten-free, Soy-free, and Corn-free. It was quite tasty!

Few hours later, I realized I was sensitive to either the almond flour, unsweetened coconut or the shrimp… detective work is on demand. My next venture is protein pancakes with almond flour so I will be able to determine if almond flour is having an impact on my immune system or not … When living with an autoimmune condition, food sensitivities are common. Daily journaling is highly recommended to track food sensitivities across time.

Best News Ever

by Healthy Rhythms of Hashimoto Living, posted in Hashimoto, Health, Low Carb diet, Wellness

What?! I don’t need to quit coffee.

Dr. Heather Stone, functional medicine provider, suggested for coffee lovers to be wiser when drinking the morning coffee. Stone (2025) will recommend coffee to be eliminated at the start of a customized program when working with her patients.

What happens when we drink coffee on an empty stomach? It can deplete us from essential minerals including magnesium and zinc. In addition, it will release cortisol and disrupt our glucose levels.

“I plan on keeping a closer eye on potential glucose spikes during the day including coffee time.”

Dr. Stone suggested for us to consider the following:

a.) Pair our coffee time with ‘nutrient-dense’ snacks (e.g., boiled eggs, avocado toast or nuts).

b.) Add ‘adaptogens’ like reishi or ashwagandha to balance stress hormones.

c.) Wait 30 minutes after eating to enjoy the morning cup of coffee.

Personally, I plan on pairing my morning coffee with a ‘nutrient-dense’ snack (e.g., a protein bar or almonds).

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)

Sleep Hygiene Practices

by Healthy Rhythms of Hashimoto Living, posted in Uncategorized

“My sleeping pattern has dramatically improved in the past four months.“

During our sleep, our body repairs & heals; it regulates our blood sugar, restores immune system, combats inflammation, improves our mood, enhances our cognitive functioning, and our bodies detoxify while we sleep. As I was creating some Jordan Essentials samples for few of my neighbors who are struggling with sleep issues, I was compelled to share effective sleep hygiene practices to maximize their restful experience at night.

  • Maintain a consistent bedtime. Relax and prepare for bed.
  • Consider a hot shower or hot bath or sauna. When taking a hot bath, add a tablespoon of Lavender and Eucalyptus dead sea salt to your relaxing bedtime routine. Aromatherapy makes a difference, and the dead sea salt offers magnesium, potassium and calcium, minerals, to your body.
  • Consider relaxing activities at bedtime including medication or deep breathing exercise or prayer.
  • Use motion-sensor, night lights. Turn ‘off’ all electronics.
  • Consider blue-light glasses two hours prior to bedtime.
  • Room Temperature: 68 degrees or cooler (this was a gamechanger for me!).
  • Wear light clothes to ensure body temperature stays cool.
  • Minimize noise level throughout the night.
  • Do not check the time, social media or emails if you wake up.
  • Limit caffeine, alcohol and water intake at bedtime.
  • In the mornings, face the sunrise for 10 minutes to reset the circadian rhythms.

Products are available at Rhythms4Wellness.JordanEssentials.com

(Note, 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.

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.

The Great Outdoors

by Healthy Rhythms of Hashimoto Living, posted in Uncategorized

I soaked all the Vitamin D I could, breathed deeply, relaxed a bit and enjoyed the great outdoors’ set-up this morning. I recently heard the benefits of being outdoors surrounded by shrubs, trees, and flowers. Who knew? I was blown away! I definitely need an umbrella in our new outdoor patio so I can use my laptop some days.

At the Longevity Fest 2024, Dr. Melissa Sundermann, also known as “The Doctor Outdoors,” shared her insights: “When you’re surrounded by trees, they release plant cital compounds, which are organic volatile compounds we breathe in. These natural chemicals, like phytoncides, boost natural killer (NK) cells, reduce inflammation, improve focus, and leave us feeling refreshed and energized.”

I’m all for it, how about you?