Final week of the plant-based meal comparison to animal-based meal discussion! This week, dessert will be served! We will be talking about carbohydrates, paleo, keto, vegan and more!

7pm tonight (10.26.2020) at the sanctuary at Faith Church! 13001 Gravois Rd, St. Louis, MO 63127

Come with questions! We will stay with answers. Looking forward to seeing everyone!

If you read anything at all about nutrition,
you’ve likely come across a variety of diets
which all tout health benefits and claim to be
the best. Here’s a little breakdown on the
most common diets and a commentary that,
hopefully, makes it all less confusing!

Standard American Diet (SAD)
This is the most common diet in the US and
includes sugar, fried foods, trans fat,
prepackaged foods, GMOs (genetically
modified organisms), foods filled with
pesticides and other chemicals/additives that
keep you addicted and cause you to gain
weight. These foods have low nutrient levels
and because you aren’t getting what you
need, you tend to eat more in an effort to
compensate.

Paleo
The paleo diet is designed to resemble what
our hunter-gatherer (Paleolithic) ancestors
ate thousands of years ago. Researchers
believe their diets consisted of whole foods
such as meat, fish, eggs, vegetables, fruits,
nuts, seeds, herbs, spices, healthy fats and
oils. Foods to avoid would
include grains, sugar,
processed foods, most dairy
products, legumes, vegetable
oils, artificial sweeteners,
margarine and trans fats.

Atkins
The Atkins diet is a low-carb
diet, usually recommended for weight loss.
Proponents of this diet claim that you can
lose weight while eating as much protein and
fat as you want, as long as you avoid foods
high in carbs. The Atkins diet was originally
promoted by the physician Dr. Robert C.
Atkins, who wrote a best-selling book about
it in 1972.

Keto
The ketogenic diet (or keto diet) is a lowcarb, high-fat diet that shares many
similarities with the Atkins diet, but with a bit
higher fat content. It involves drastically
reducing carbohydrate intake and replacing
it with fat. This reduction in carbs puts your
body into a metabolic state called ketosis.
When this happens, your body becomes
incredibly efficient at burning fat for energy.
It also turns fat into ketones in the liver, which can supply energy for the brain. Ketogenic diets can cause massive reductions
in blood sugar and insulin levels.

Mediterranean
The Mediterranean diet is based on the
traditional foods that people used to eat in
countries like Italy and Greece back in the
1960’s. The basics include eating vegetables,
fruits, nuts, seeds, legumes, potatoes, whole
grains, breads, herbs, spices, fish, seafood and
extra virgin olive oil and eating in moderation
poultry, eggs, cheese and yogurt.

Vegan/Vegetarian
Plant-based diets have been popular for
centuries because of the health benefits.
Vegetarian diets contain various levels of
fruits, vegetables, grains, pulses, nuts and
seeds. The inclusion of dairy and eggs
depends on the type of diet you follow. The
most common types of vegetarians include:
 Lacto-ovo vegetarians: Vegetarians who
avoid all animal flesh, but do consume dairy
and egg products.
 Lacto vegetarians: Vegetarians who avoid
animal flesh and eggs, but do consume
dairy products.
 Ovo vegetarians:
Vegetarians who avoid all
animal products except eggs.
 Vegans: Vegetarians who
avoid all animal and animalderived products.

So what are we supposed to eat?
The simplicity of it is…the more your food is
unaltered and in its natural form, the better.
Chemicals don’t belong in our food or in our
bodies. So, start there. Our nutritional needs
can fluctuate depending on the season, age,
energy demands, ancestral heritage, etc. We
all need protein, fat and carbohydrates but the
RATIO of what we need can vary. Some do
well with a 100% plant-based diet and some
need animal protein. In the summer, we
usually feel like more fruits and vegetables but
on a cold winter night, we might want a beef
stew. Once you clean out the chemicals from
your diet, it will be easier to tell what your
nutritional needs are because your body will
tell you. Pay attention to how you feel and
adjust until you find what works for you. If you
can, attend our upcoming classes and ask questions!

Thank you to everyone who came out on Monday night (especially the family that drove in from Kentucky!) for our series comparing diet options!

We are excited for night two, October 19th at Faith Church where we will dive into the Keto and Paleo diets and more!

Didn’t attend night one? No worries! We will give a brief recap!

Please call us to RSVP so we an make sure we have enough yummy food for all! 314-353-1477

Dr. Fiscella is teaming up with Heidi Miller, an expert on the topic of veganism, to bring you three nights of good food, good information and good fun! All 3 nights are free…so please join us and invite your friends. They will be breaking down the difference between these two very different, but very relevant, diets.

Find what diet works best for you

Learn the benefits of adding more vegan meals into your daily diet.

Sample tasty meals that you can easily prepare at home.

Please call us to RSVP so we can make sure we have enough delicious food on hand for everyone: 314.353.1477

Want to stop the progression of symptoms and infectivity of COVID-19? 

You might be surprised how you can do so.

Nasal Irrigation Is the Key to Reducing COVID-19 Progression, Doctor Says: 

AMY BAXTER, MD, SAYS NASAL IRRIGATION MAY BE THE BEST WAY TO TREAT POSITIVE CORONAVIRUS PATIENTS. 

According to Amy Baxter, MD., an Atlanta-based doctor known for creative solutions to long-standing medical challenges is touting a lesser-discussed method to combat the progression of COVID-19 in patients who are positive: nasal irrigation. 

After considerable research and talking to colleagues who focus on both ear, nose, and throat and pulmonary treatment, Baxter, CEO and founder of Pain Care Labs, “believe[s] strongly that nasal irrigation is the key to reducing COVID-19 progression of symptoms and infectivity.” 

What is Nasal Irrigation?

At Wilmington Clinic, we often recommend the regular use of nasal irrigation or wash. In fact, the Wilmington Clinic has been promoting “NASAL RINSING” for over 80 years.  In addition, there are other anti-viral and anti-bacterial solutions that we use to enhance the saline solutions, as well as, nebulizing to combat bronchial and lung invasions.   

Nasal irrigation, or a nasal wash, has long been considered an effective way to remove viruses or bacteria from sinus cavities.  According to Baxter, recent clinical trials show that nasal irrigation reduces the duration and symptoms for other viral illnesses like flu and the common cold, though it hasn’t yet been studied for COVID-19.

Why is Nasal Irrigation Effective?

Still, she has multiple reasons for believing that this approach can be effective in preventing coronavirus from worsening in a sick patient. Firstly, she says, “SARS-CoV2’s viral load is heaviest in sinuses/nasal cavity.” Secondly, the sex and age discrimination of COVID-19 supports her conclusion. “Children don’t develop full sinuses until teens; males have larger cavities than women, and the cavities are largest [in those] over 70 years,” Baxter says. Of course, you’ve heard by now that children have been the least affected by COVID-19, and the elderly and men are dying at faster rates.  Baxter also adds that the total deaths in Southeast Asian countries like Thailand, Laos, and Vietnam are particularly low. “Yes, they wear masks, and yes, they bow and don’t shake hands, but the biggest difference between them and places like South Korea or Japan is that nasal irrigation is practiced by 80 percent of people,” she says. 

Where can I get a Nasal Irrigation System?

At Wilmington Clinic of course!  She suggests a NeilMed sinus rinse bottle (over a neti pot) because the high pressure seems better than gravity. This “gives the immune system time to figure out what it needs while reducing the enemy.” 

In short, regular flushing of one’s sinuses in the manner described above could be an effective way to keep the COVID-19 contagion from building up and entering your lungs and causing potentially fatal respiratory problems. 

Encourage children to eat vegetables and fruits by making it fun. Provide healthy ingredients and let kids help with preparation, based on their age and skills. Kids may try foods they avoided in the past if they helped make them.

1. Smoothie creations
   Blend fat-free or low-fat yogurt or milk with fruit pieces and crushed ice. Use fresh, frozen, canned, and even overripe fruits. Try bananas, berries, peaches, and/or pineapple. If you freeze the fruit first, you can even skip the ice!
2. Delicious dippers
   Kids love to dip their foods. Whip up a quick dip for veggies with yogurt and seasonings such as herbs or garlic. Serve with raw vegetables like broccoli, carrots, or cauliflower. Fruit chunks go great with a yogurt and cinnamon or vanilla dip.
3. Caterpillar kabobs
   Assemble chunks of melon, apple, orange, and pear on skewers for a fruity kabob. For a raw veggie version, use vegetables like zucchini, cucumber, squash, sweet peppers, or tomatoes.
4. Personalized pizzas
   Set up a pizza-making station in the kitchen. Use whole-wheat English muffins, bagels, or pita bread as the crust. Have tomato sauce, low-fat cheese, and cut-up vegetables or fruits for toppings. Let kids choose their own favorites. Then pop the pizzas into the oven to warm.
5. Fruity peanut butterfly
   Start with carrot sticks or celery for the body. Attach wings made of thinly sliced apples with peanut butter and decorate with halved grapes or dried fruit.
6. Frosty fruits 
   Frozen treats are bound to be popular in the warm months. Just put fresh fruits such as melon chunks in the freezer (rinse first). Make “popsicles” by inserting sticks into peeled bananas and freezing.
7. Bugs on a log
   Use celery, cucumber, or carrot sticks as the log and add peanut butter. Top with dried fruit such as raisins, cranberries, or cherries, depending on what bugs you want!
8. Homemade trail mix 
   Skip the pre-made trail mix and make your own. Use your favorite nuts and dried fruits, such as unsalted peanuts, cashews, walnuts, or sunflower seeds mixed with dried apples, pineapple, cherries, apricots, or raisins. Add whole-grain cereals to the mix, too.
9. Potato person
   Decorate half a baked potato. Use sliced cherry tomatoes, peas, and low-fat cheese on the potato to make a funny face.
10. Put kids in charge 
    Ask your child to name new veggie or fruit creations. Let them arrange raw veggies or fruits into a fun shape or design.

It’s easy to eat more vegetables! Eating vegetables is important because they provide vitamins and minerals and most are low in calories. To fit more vegetables in your day, try them as snacks and add them to your meals.
 

1. Discover fast ways to cook

Cook fresh or frozen vegetables in the microwave for a quick-and-easy dish to add to any meal. Steam green beans, carrots, or bok choy in a bowl with a small amount of water in the microwave for a quick side dish.
 

2. Be ahead of the game

Cut up a batch of bell peppers, cauliflower, or broccoli. Pre-package them to use when time is limited. Enjoy them in a casserole, stir-fry, or as a snack with hummus.
 

3. Choose vegetables rich in color

Brighten your plate with vegetables that are red, orange, or dark green. They are full of vitamins and minerals. Try acorn squash, cherry tomatoes, sweet potatoes, or collard greens. They not only taste great but are good for you, too.
 

4. Check the freezer aisle

Frozen vegetables are quick and easy to use and are just as nutritious as fresh veggies. Try adding frozen vegetables, such as corn, peas, edamame, or spinach, to your favorite dish. Look for frozen vegetables without added sauces, gravies, butter, or cream.
 

5. Stock up on veggies

Canned vegetables are a great addition to any meal, so keep on hand canned tomatoes, kidney beans, garbanzo beans, mushrooms, and beets. Select those labeled as “reduced sodium,” “low sodium,” or “no salt added.”
 

6. Make your garden salad glow with color

Brighten your salad by using colorful vegetables such as black beans or avocados, sliced red bell peppers or onions, shredded radishes or carrots, and chopped red cabbage or watercress. Your salad will not only look good but taste good, too.
 

7. Sip on some vegetable soup

Heat it and eat it. Try tomato, butternut squash, or garden vegetable soup. Look for reduced- or low-sodium soups. Make your own soups with a low-sodium broth and your favorite vegetables.
 

8. While you’re out

If dinner is away from home, no need to worry. When ordering, ask for an extra side of vegetables or a side salad instead of the typical fried side dish. Ask for toppings and dressings on the side.
 

9. Savor the flavor of seasonal vegetables

Buy vegetables that are in season for maximum flavor at a lower cost. Check your local supermarket specials for the best in-season buys. Or visit your local farmers market.
 

10. Vary your veggies

Choose a new vegetable that you’ve never tried before. 

Based on the Dietary Guidelines for Americans. Revised October 2016.

BAD NEWS– We are not out of this yet. This virus is still spreading, and to complicate things, we are in the “Flu and Para-Influenza (HPIVs) season. These viruses all cause respiratory illnesses. Symptoms may include fever, runny nose, and cough. There is no specific antiviral treatment for HPIV illness nor specific approach for Corona virus yet. Most people with HPIV  illness will recover on their own as well as the Corona virus (85%), but this new Corona COVID-19 as well as the more well-known “flu’s and para-flu’s” can lead to more severe situations , such as pneumonia, kidney failure, and death (cdc.gov/).

The Missouri Influenza Report for 2019-2020 (as of 3/21/20): season-to-date total of laboratory-positive influenza cases is 107,923 and season-to-date total deaths at 1,261. Corona virus (COVID-19): as of 4/05/20 there are 2,291 confirmed cases and 24 deaths (cdc.gov/flu/weekly/fluactivitysurv.htm)

GOOD NEWS– At this point, in Missouri, COVID-19 is not much more lethal (1%) than the above referenced Flu/Para Flu viruses. We are in better shape than the National statics -Confirmed Cases-311,536   Total Deaths 8,499 (2.7%). In state of New York the fatalities are almost half that of the national number at 3,568.  Realize this can change overnight as more cases are identified and invariably more persons will pass on. We must remain vigilant with common sense protocols (cleanliness, physical [social] distancing, staying home if we are symptomatic, covering our mouths when coughing/sneezing, etc.) we use for all germs, bacteria, and viruses. Our scientists and medical communities are working night and day on our behalf with many “Pharmaceutical” approaches.

There have been references to non-pharmaceutical approaches that nourish our immune system, they are called “Nutraceuticals” (www.vitaenaturals.com/).  Vit. C, Vit. D, Quercetin, Zinc, Selenium are just a few that you hear thrown about. As stated in my previous blog “AN OUNCE OF PREVENTION IS WORTH A POUND OF CURE”!  A good Pre-Biotic & Pro-Biotic for our gut is helpful. The gut is part of our immune system. Garlic, Star anise (a flower-shaped spice containing shikimic acid, a chemical intermediate used in the synthesis of Tamiflu), Ginger, Resveratrol (a type of natural phenol found in Peanuts, Pistachios, Red Grapes, Blueberries, Cranberries, Strawberries), Vitamin-C rich foods (Gooseberry {Amla}, Red & Yellow Sweet Peppers, Oranges, Kiwi, Clementine’s, Ruby Red Grapefruit), Vitamin D3, minerals like Zinc and Selenium (found in Almonds, Brazil Nuts, Pumpkin Seeds, Sunflower Seeds, Unsalted Cashew Nuts, Unsalted Pistachios, Shiitake Mushrooms, Chicken, Most Vegetables, Lentils, Avocados, Blackberries, Pomegranates, Raspberries, Guavas, Cantaloupes, Apricots, Peaches, Kiwifruit, & Blueberries)

The federal government’s 2015-2020 “Dietary Guidelines for Americans 8^th edition” notes that “Nutritional needs should be met primarily from foods. … Foods are nutrient-dense and contain essential vitamins, minerals and dietary fiber and other naturally occurring substances that have positive health effects.”

If you would like more information, the Wilmington Clinic is operating 6 days a week.

Please give us a call 314-353-1477