ATTENTION

For your Protection

Effective today, March 23, 2020

Our offices will be closed to the Public

If you need to contact a provider please call

219-985- 5500

You may still purchase supplements at 

219-985-8741

Thank You for your Patience during these times and be safe

FMWC COVID-19 (Coronavirus) Update 3.20.20

Taking care of our patients is at the center of everything we do. Even as we adapt in these times of rapid change, our priority -you- remains the same.

We will continue to monitor and sort through available information to give you our best understanding of what to do to care for yourself and your loved ones.

Therefore, please take the time to read this communication about COVID-19 carefully, as it represents our best understanding of the situation as of today’s date. Our information includes the following:

  • What to do if you are not feeling well.
  • Supplements you may take that may help strengthen your immune system both now and in the event of illness.
  • What we’re doing about regular appointments, labs, and refills in given uncertainties.
  • Ideas for making sure social distancing does not lead to social isolation

We understand that many of you have questions that may be only partially addressed by this communication. Please note that Dr. Nchekwube and Ms. Juanita are unable to address specific questions by email or phone outside the context of an appointment.

If you have a question that is not addressed here and pertains to your specific situation, please feel free to schedule an appointment.

What We Know

The COVID-19 Coronavirus continues to spread here in the United States, and we are monitoring the situation to the best of our abilities.

The incidence of confirmed COVID-19 cases in our state and neighboring states has continued to increase, and it is likely that the number of unconfirmed cases is still high.

We are encouraged that so many people are following public health advice and are taking measures to protect themselves and their loved ones by practicing social distancing. We are also encouraged by the many ways the government and businesses are coming up with creative ideas to continue to serve all of us.

Given the potentially serious complications of COVID-19, should you start feeling sick, we ask that you contact us immediately to schedule a Telephone Appointment. While we recognize that many symptoms can be a sign of many other illnesses as well, out of an abundance of caution, we must consider the onset of not feeling well as possible COVID-19 infection and act accordingly.

Symptoms

COVID-19 Coronavirus is like the seasonal flu, in transmission. It is transmitted through the air by coughing, sneezing, spit created through speaking, and particulates spread through feces when going to the bathroom, as well as through particulates that land on surfaces. It is not clear yet how long the virus can survive on a surface, thus far it seems to potentially live at least up to one day on a surface, which could be the way it gets to you, by touching the surface and then you touch your face, for example.

For most people, COVID-19 Coronavirus appears to be mild, but the disease can change from being completely asymptomatic to very serious. It usually presents similar in many respects to the flu, with symptoms primarily including fever, cough, and malaise. A small number of people experience outlined symptoms with or exclusively have nausea, vomiting, and/or diarrhea. The experience can last from days to weeks.

For some people who get COVID-19 Coronavirus, the symptoms can be more serious and can progress to shortness of breath and even pneumonia. So far, given what we know, it appears that those with underlying health issues are more at risk for this progression. Please note that there are also reports of people without risk factors having complications.

Should the disease become more widespread in our state or neighboring states, our goal will be to prevent complications and identify anyone who may be at risk for more serious disease and obtain the appropriate treatment.

Testing

Testing as of date is still limited in the United States. Given this limitation, the priority is to test patients showing active signs of COVID-19 infection. Patients typically, therefore, must answer screening questions and test negative for an influenza test before receiving the COVID-19 testing.

Out of an abundance of caution, and given that testing is not yet widely available, we are treating the onset of certain illnesses as a sign of possible infection, and we have outlined our recommendation of steps you may take.

What We Are Doing

Given the Federal Government’s directives to limit personal interactions we will be implementing the following:

We will be rescheduling and/or offering Telehealth services to our patients who have appointments scheduled and are over 65 and/or have underlying health conditions. This includes all follow-ups and Annual Wellness Visits.

If you choose that you do not want to take advantage of our Telehealth Services when available, we will reschedule your appointment for 1 month from your current appointment date. We will call you before your appointment to confirm or reschedule.

If you already have an appointment scheduled, we are in the process of contacting you to let you know of the switch and offering a phone visit.

If you have the following, mild flu like symptoms, including but not limited to fever, cough, body aches and sore throat; we recommend you self-quarantine. You may call our office but please do not come to the office. You can communicate with our providers and we can provide you with services via Telehealth allowing you to speak with your provider via telephone.

If you have the following symptoms, chest pain, shortness of breath, fever, blueish color to your lips and/or have not been able to eat or drink anything in 24 hours please go to the ER. You can call our office. We will call the ER on your behalf and let them know you will be arriving.

Please feel free to call the office with any questions you may have concerning the above information.

Please note that the Federal Government has expanded Telehealth Services. Medicare and other insurance companies will pay for alternatives to in-office visits, including telephone visits and “virtual check-ins” for patients to connect with their doctors without going to the doctor’s office.

Please note that you must verbally consent to using virtual check-ins and your consent must be documented in your medical record prior to using the service.

Please note that the Medicare coinsurance and deductible will apply to telehealth services.

What You Can Do

Since it appears that COVID-19 will continue to spread, our goal as a practice is to help slow spread as much as possible especially to our most vulnerable populations. We are therefore making the recommendations below.

Below is an outline of ways to strengthen your immune system.

Our goal is to do all we can to keep any cases of COVID-19 in as mild a form as possible. Based on our current research, we have developed the following responses:

Optimal Supplementation

We are recommending the following when dealing with the onset of COVID-19 or other flu/cold symptoms. Please talk to your doctor for what will be appropriate.

Vitamin C-500 MG-1 or more daily

Quercetin-500 MG- 2 times a day

Super D Plus- 1 a day

If you are healthy, not 65 or older and/or do not have any underlying health condition(s) you may come into our Wellness Shoppe to purchase these products. If you are 65 and above and/or have any underlying health condition(s) please do not come to The Wellness Shoppe. Please contact Ms. Christina, the manager of The Wellness Shoppe at 219-985-8741 and she would be happy to ship these supplements to your home. Please also note you can order these supplements online at http://www.wellnessshoppes.com

Supplementing If Feeling Ill

Should you feel ill, we recommend that you take the following as soon as possible starting when you first begin to feel ill.

Super D Plus- 2 Capsules by mouth twice a day

C-Lysine- 2 capsules by mouth every six hours

V Clear Cherry EPS 7630 Cherry Cough Syrup-2 teaspoons every 4 to 6 hours or as needed

Garlic is a known antiviral, so garlic in raw or capsule form.

If you are feeling ill, please do not come to the Wellness Shoppe to purchase these supplements. Please contact Ms. Christina, the manager of The Wellness Shoppe at 219-985-8741 and she would be happy to ship these supplements to your home. Please also note you can order these supplements online at http://www. wellnessshoppes.com .

If you are healthy, are not 65 or older and/or have any underlying health condition(s)you may come into our Wellness Shoppe to purchase these products. If you are 65 and above and/or have any underlying health condition(s) please do not come to The Wellness Shoppe. Please contact Ms. Christina, the manager of The Wellness Shoppe at 219-985-8741 and she would be happy to ship these supplements to your home. Please also note you can order these supplements online at http://www.wellnessshoppes.com.

If You Are Feeling Ill

Given limited testing capabilities, we are considering the onset of any flu or cold-like symptoms such as fever, dry cough, nausea/vomiting, and/or malaise as a sign of possible COVID-19 infection. Should you feel unwell with these symptoms, we highly recommend you self-quarantine (please see below).

Please contact us immediately if you are experiencing what we have considered above as mild symptoms. Please don’t wait; contact us right away so that we can monitor you appropriately. Should we feel that daily monitoring is appropriate, we will discuss that with you during that initial call.

Please make sure to note the very first time you start feeling sick and let us know that when you first reach out. From the best information that we can gather, most COVID-19 infections are still mild. If the disease does become more significant, however, this usually happens on day 4 through 7 of disease symptoms and thus knowing when you first developed symptoms helps us monitor your care more closely.

Self-Quarantine

If you need to self-quarantine because you have been exposed to or are exhibiting signs of COVID-19, here are some recommendations:

Pick a room and stay there. If possible, designate a separate bathroom for your own use. Wipe down surfaces with a 1/10 bleach/water solution daily Wash your hands thoroughly and well before and after using the bathroom as well as before and after eating. This article in the New York Times give further tips for self-quarantine. https://www.nytimes.com/2020/03/06/health/self-quarantine-coronavirus.html.

Daily Monitoring

Our goal is to make sure that all our patients receive the care they need. While most people experience mild symptoms, we are aware that some people are more vulnerable and will need extra care. Thus, we have set up the following monitoring appointment model: If you are in our monitoring protocol, we will likely ask you to do some self-reporting for vital signs, we will give you a list of what else we may need.

We are trying to set this up as thoroughly and efficiently as we can while also making sure that everyone gets the care that they need.

Social Distancing

Social distancing is the practice of creating space between yourself and others with the intention of slowing the spread of any disease. The concept of social distancing is behind the ongoing closing of schools, sporting events, places of worship, and other public gathering places as well as the newest recommendations to avoid gatherings of more than 10 people.

How to Practice Social Distancing

The goal is to keep a space of 6 feet between you and anyone else. If you’re outside, perhaps a little closer, but a minimum of 6 feet indoors. Unfortunately, we need to do more than switch to elbow bumping from handshaking to avoid spreading germs. In terms of close family contact, if you or your family are doing a good job of keeping social distancing beyond the walls of your home, then you can relax the boundaries slightly at home.

If you are over 50; have high blood pressure, diabetes, lung conditions, or coronary heart disease; or are caring for a family member who is ill, then keeping the social distance of 6 feet even at home will be paramount.

Avoid large crowds. Note that most of these events have now been cancelled.

If you are going out or interacting with people who are sick, cover your nose and mouth with a light scarf. Masks will not, unfortunately, prevent you from falling ill, but they will help prevent you from spreading things farther.

If you can work from home, please do. An important part of social distancing is to protect those who for economic reasons or job requirements are not able to work from home.

How to be well

Get time outdoors. Just because social gatherings are not recommended does not mean staying indoors 24/7. The importance of being in nature to emotional and physical health is well documented. Take advantage of the emerging spring weather to take your dog for a longer walk or your child for a bike ride. Get exercise. Many fitness centers are now providing online classes, or again, go for a walk or run outdoors. If you’re working from home, make sure to move around throughout your day to get away from the computer.

Go on a news fast. The information coming out about COVID-19 (and the accompanying misinformation) is coming faster than most of us can process it. While we’re not recommending swearing off news completely, we’re also aware that constant monitoring is counterproductive. Decide how frequently you want to check the news (once or twice a day) and stick to it.

Create time or space zones. If you are working from home, have a family meeting to work out zones in your house for work and for play (or times in which to do each). Especially with children at home, establishing clear boundaries about what to do where or when is helpful for keeping the peace.

Eat healthy meals. Take this opportunity to cook something new or involve your children in learning to cook.

Have a project. Especially if your children are home from school, come up with a project that you can all work on together each day. Creating a Scrapbook, building a giant Lego project and reading a book. If you are juggling work and family from home, having a common project to come together around can help your kids know they’ll have your full attention for a defined time each day.

Connect, connect, connect. More than ever, we have ways to connect through electronic means. Make sure to stay in contact with loved ones through phone calls, online chats, or handwritten cards and letters. Look for ways to help. There are plenty of people in our communities who are restricted in their homes because of preexisting conditions. Offering to do their grocery shopping at the same time as yours, running other errands, or setting up a video chat can be a lifeline to the outside world.

Practicing Good Hygiene

While we know you’ve heard this a lot lately, it never hurts to be reminded about personal hygiene. Frequent and thorough handwashing is essential. Wash your hands for at least 20 seconds. Use hand sanitizer if handwashing isn’t an option, but washing your hands is more effective.

Remember that your face is considered a “hot zone.” Every time you touch your face, you potentially transfer the virus to your person. We realize that not touching your face is almost impossible, so wash your hands/sanitize your hands frequently.

Use a tissue to cover your nose and mouth when coughing and sneezing. When finished, throw away the tissue and wash your hands. If you don’t have access to a tissue, use your elbow to cover your mouth.

Clean surfaces and fixtures in the bathroom and kitchen with a 1/10 bleach/water spray or disinfectant regularly. Also disinfect doorknobs. Protect your hands when opening doors with a handle or use your hip or forearm to nudge the door open.

Get plenty of sleep. At least 7-9 hours per night.

FAQs

Labs

If you have concerns about getting your labs until we have a better handle on this outbreak, you may consider labs optional and we will work around that.

Prescriptions

If you are concerned about getting your medication(s) refilled and have been to see our providers within the last 12 months, we will send in a 3-month refill for you. Please make sure to ask your pharmacy to reach out electronically to us to make sure we are refilling the correct dose at the correct pharmacy.

Also note that some insurance plans may have restrictions on when medications can be refilled.

Travel

We recommend avoiding non-urgent airline and cross-country travel.

You can also check out current CDC guidelines for travel: COVID-19 information for Travelers

Work

If you are not feeling well, then please stay home and see our instructions above for self-quarantining. If you need a physician’s note because you are not feeling well, please set up a 15-minute Telehealth appointment with our providers so we can evaluate your health and ability to work.

If your question is about whether it’s safe to go to work, we suggest the following questions to help guide your decision-making:

Is your workplace offering you the opportunity to work remotely?

Is the COVID-19 Coronavirus spreading rapidly near you?

Are you in a high-risk profile (over age 50, with underlying health issues)?

If the answers to any of these questions is yes, then carefully consider whether to stay home from work.

If you need additional guidance about your specific work situation, again, please set up a short phone appointment with our providers to discuss.

Other Questions

If you have specific questions about your health or your medications in relation to the COVID-19 Coronavirus, please feel free to contact our office to set up a phone appointment. This communication is posted on our website and an abridged version may be sent to you via email, portal or text.

Sincerely,

The Staff at Family Medicine & Wellness Center. PC.

CANCELLED – March Seminar

Taking care of patients is at the center of everything we do. Even as we adapt in these times of rapid change, our priority – you – remains the same. Out of abundance of caution due to COVID-19, our March Seminar is CANCELLED. We plan to resume our regularly programmed seminars in April. We apologize for any inconvenience and appreciate your patience during this time.

February 2020 Seminar Handout

10 Traits of Happy & Healthy People

  1. Rest for the Body (Sleep) 

Sleep deprivation can negatively affect memory, learning, logic, etc.

NSF reports people who don’t get enough sleep were more likely to develop psychiatric problems and use health care services.

  1. Meditation (Rest for the Mind)

Meditation is also proven to help with internal energy, develop compassion, patience, generosity, and forgiveness. It can also decrease blood pressure, heart rate, stress, and slow aging.The art of meditation allows the mind to settle down to a state of deep restfulness and expand awareness. At this level of consciousness, research shows the meditator taps into unified field of energy of tremendous proportions and potential.

  1. Exercise

The National Cancer Institute claims the advantages of exercise include weight control, maintenance of healthy bones, muscles, and joints, lowers blood pressure and development of diabetes, and reduces the risk of premature death.

Exercise also promotes psychological well being (HAPPINESS!)

  1. Nutrition

Nutrition is crucial to cells and organisms of the materials necessary to support life.

Putting the right things into our bodies gives more energy- causing more productivity

Nutrition is shown to produce equal effects to antidepressants and antioxidants

  1. Exposure to Sunshine

Sunshine profoundly lessens the risk of breast, colon, prostate, and other major cancers

Vitamin D is also proven to dramatically reduce risk of osteoporosis and hip fractures, relieve depression, chronic pain, and low back pain, as well as control heart disease and blood pressure.

  1. Exposure to Fresh Air

Fresh oxygen can improve sense of well being, increase quality/rate of growth in plants & animals, lowers blood pressure, heart rate, and body temperature. Fresh air can also decrease the survival rate of harmful bacteria and viruses in the environment. Clean air has also been shown to improve learning in mammals.

  1. Water

The human body is 70% water! Blood is 80% water, Brain is 75% water, and Liver is 96% water! Our energy levels are directly connected to the amount of water we consume. A 5% drop in body fluid results in a 25% – 30% loss in energy.

  1. Work to serve

Do not work just for a paycheck! This is degrading and boring, your life has more purpose!

Let your work become a means to service humanity who benefits from your work.

Even Mother Nature freely gives her gifts to ALL creatures on earth; the food, the sun, moon, trees, flowers, and breath. We just wake up everyday and receive these gifts!

  1. Gratitude

Research shows that people with a grateful attitude are more:

  • Energetic
  • Enthusiastic
  • Optimistic
  • Determined
  • Joyful & HAPPY

“Let us rise up and be thankful, for if we didn’t learn a lot today, at least we learned a little, and if we didn’t learn a little, at least we didn’t get sick, and if we got sick, at least we didn’t die; so let us all be thankful.” – Buddha

  1. Love

Love is said to be a virtue representing human kindness, compassion, and affection.

People are born with a need for relationships with other people, and with the need to be loved and esteemed by others.

Happiness Brings Healthiness!

The Fruits of Happiness:

  • Stronger immune systems
  • Fewer lifestyle diseases (e.g. alcoholism)
  • Better cardiovascular health
  • Younger genes (telomeres)
  • Healthy behaviors (e.g., seatbelts)

HAPPINESS:

  • IS JUST A THOUGHT AWAY!
  • HAPPY THOUGHTS BEGET MORE HAPPY THOUGHTS
  • AS YOU THINK, SO YOU ARE!
  • “THERE IS NO WAY TO HAPPINESS, HAPPINESS IS THE WAY” – BUDDHA
  • PRACTICE THINKING HAPPY THOUGHTS!!
  • “No matter what happens, it is within my power to turn it to my advantage.” -Epictetus (Greek Philosopher)

 

 

Coming Soon… Dr. Nchekwube’s March 2020 Seminar!

 

FOR MORE IN DEPTH INFORMATION/LITERATURE:

In Case You Were Unable to Attend our December Seminar:

Many of our wonderful patients miss Dr. Nchekwube’s Seminars due to various reasons such as work, family, or previously planned events. Some of these patients have often said “I wish you could post the seminar online!”. Well you asked and we delivered! Though this post may not include the delicious free wine and cheese samples from Saturday, it does include all of the written material and pictures from the seminar. If you have any questions feel free to contact the Wellness Shoppe at (219)985-8741.

Dr. began meditation at 1pm. The following handouts will help you accomplish Healing and Light Body Meditation at home, work, or wherever you prefer. 

RELAXATION MEDITATION

RELAX, MEDITATE, AND HEAL WITH LIGHT BODY

  1. This is based on principles of Progressive Body Awareness; a non-pharmacological method of deep relaxation
  2. What you pay attention to Thrives! Without attention it dies or withers!
  3. It is based on the premise that muscle tension is the body’s psychological response to anxiety-provoking thoughts and that muscle relaxation blocks anxiety
  4. The technique involves focusing attention to specific muscle groups or body parts. 
  5. Attention is moved quickly to other body parts, in sequence
  6. This releases tension and thereby causes relaxation
  7. One does not linger long in any one body part to avoid wandering of the mind
  8. This is a form of meditation
  9. Start from the right or left big toe moving awareness to the small toe,  then rest of foot to the ankle, working your way up the rest of the body. 
  10. Name the body parts as you move from one body part to the next
  11. Switch from right to left side of the body as if you are filling the body up from your toes to head with a water hose that is attached to your toes. 
  12. When you arrive to crown of head you will begin Smiling in Easy Meditation Exercises
  13. After about 5-10 minutes repeat breathing into your body parts, this time using Light Energy and Awareness, rotating from each sequentially
  14. Fill your body with the light of your heart’s desire, as if you are breathing the light from Earth or the environment. Progressively pull light with each breath.
  15. Be aware of being filled with this beautifully brilliant light from your toes to the rest of your body with each breath. Once your body is filled with your light, see yourself glowing!
  16. Allow your light to fill the room, the earth, and the universe
  17. Enjoy Just BEING!

MEDITATION: FREQUENTLY ASKED QUESTIONS

What is Meditation?

Getting in touch with your inner self or your Essence through a cultivated and disciplined practice of SILENCE and SELF OBSERVATION

Why Meditate?

Mediation calms the mind, heals the body, and reconnects you to your Real Essence. Your real Essence is often neglected out of ignorance or busyness. Mediation helps to control:

  • Anger
  • Depression
  • Anxiety
  • Insecurity
  • Fear of Old Age
  • Fear of Death
  • Lack of Creativity
  • Stress
  • Etc..
How to Meditate?

It is a very simple exercise of focusing & refocusing your mind using different was such as:

  • Following your “in and out” breath
  • Mantras as in repeating a short prayer, word, sentence, or sentences
  • Moving rhythmically
When is a Good Time to Meditate?
  • Anytime you get a chance to reconnect with your essence is a great time
  • Upon awakening
  • Before bed
  • After exercising
  • Any time you have available to practice
Where can you Meditate?
  • Anywhere you feel comfortable should be adequate
  • In nature or outdoors, there is often enhancement of the process
  • a dedicated spot in your house is helpful
  • decorating and keeping the place pleasant with uplifting images may have added benefits
The Ever Wandering Mind

The mind thinks, all the time! That is the main design of the mind: to think. Let the mind think and you watch but let the thoughts go by without being attached to them. Bring your thoughts back to your breath, mantra, or any chosen mode of refocusing the mind. Be kind and be patient with yourself. Don’t give up. Just be present.

How long should you meditate?

In the beginning, meditate for about 5 to 10 minutes. As time goes on, you will comfortably and naturally flow into longer periods.

How often should you meditate?

It is important to cultivate the habit of regularly meditating. This is the hardest part of Meditation! Meditation is an exercise that requires practice and more practive. You can build meditation “muscles” and endurance only with practice. In the beginning meditate twice a day for 21 consecutive days. If you stop meditation after the 21 days you will miss and crave the experience. Make it a lifelong lifestyle and you will be richly rewarded!

Keto Red Wine Diet

                                                       Dr. Nchekwube explains the benefits of Red Wine at Saturday’s Seminar

Background

Low carbohydrate diets are an effective and healthy way of losing weight. It is well known in scientific circles to promote a non-atherogenic lipid profile, lower blood pressure and improve resistance to insulin. This enhances the normalization of blood levels of glucose and insulin. Health-giving Mediterranean diet has also been proven to be one of the healthiest diets, with predominant ingredients being olive oil, red wine and vegetables. This program is designed to adopt recent findings in a pilot program conducted at the Department of Genetic, University of Córdoba, Campus of Rabanales, Córdoba, Spain, published in the Nutrition Journal of Oct. 2008.

Olive oil

Olive oil improves the main risk factors for cardiovascular disease, like lipoprotein profile, blood pressure, glucose metabolism and blood clotting profile. Blood vessel inner wall surface function is improved as well as inflammation and oxidative stress. Some of the compounds in olive oil have demonstrated antioxidant, anti-inflammatory cholesterol lowering properties. Additionally, monounsaturated fat rich diets prevent central fat distribution and insulin resistance induced by a carbohydrate-rich diet in insulin-resistant individuals.

Red wine

Red wine contains a combination of alcohol and phenolic compounds which are thought to be responsible for the apparent protective cardiovascular effects. Additionally, it has been shown that combined consumption of wine and olive oil confer beneficial after meal with positive effects on the cardiovascular system.

THE KETO RED WINE NUTRITIONAL PROGRAM

Instructions:
  • Select natural & unprocessed foods.
  • Balance your meals from the following list.
  • Eat at least 3 meals a day or 6 small ones if you prefer; or recommended by your doctor.
  • Hungry or not – Don’t skip meals.
  • Balance protein intake with green leafy vegetables in at least one generous green salad daily.
  • Don’t be concerned about your calories.  Your weight should automatically normalize.
  • Trim visible excess fat from meats and avoid skin of poultry and fish.
  • No bread crumbs or flour.
  • Bake, Broil or sauté in extra virgin olive oil or butter.
  • Organ meats are allowed.
  • Avoid pork, products containing pork or lard, and all processed meat (i.e. sausage, bacon, and corned beef).

Step 1 (2 weeks)

PROTEINS:
  • Meat- Beef, Chicken, Duck, Lamb, Turkey, Veal
  • Fresh Fish- Cod, Flounder, Haddock, Halibut, Herring, Mackerel, Perch, Salmon, & Tuna
  • AVOID- Clams, Lobster, Scallops, Oysters, & Shrimp due to high pollution concentration
VEGETABLES:

Fresh or Frozen (never canned)- Artichokes, Garlic, Asparagus, Herbs, Beet Greens, Kale, Broccoli, Lettuce, Cabbage, Mushrooms, Cauliflower, Mustard Greens, Celery, Pumpkin, Radishes, Chives, Red & Green Peppers, Collard Greens, Spinach, Cucumber, Squash, Dandelion Greens, Eggplant, Swiss Chard, Endive, Tomatoes, Escarole, Turnip Greens, Fennel, Watercress, Zucchini

DAIRY:
  • Butter ONLY (never Margarine)
  • AVOID- Milk, buttermilk, cheese, sour cream, yogurt, & cottage cheese
EGGS:

Poached, Deviled, Soft Boiled, Over Easy, or Basted in Butter

FRUITS:

Avocado, Melon, Honeydew, Cantaloupe, Watermelon, Lemon/Lime

NUTS & SEEDS:
  • Raw Sesame, Sunflower, or Pumpkin seed
  • Raw Almonds, Pistachios, Filberts, Walnuts, or Pecans
BREADS:

NO Bread, cereal, rice, flour, barley or pasta of any kind

BEVERAGES (UNSWEETENED):
  • Water (at least 8 glasses between meals)
  • Herbal Tea
  • Lemon Water
  • Tomato Juice
  • Vegetable Juice
  • NO coffee, soft drinks, or milk
MISCELLANEOUS:
  • Mayonnaise (sugar free)
  • Ripe Green Olives
  • Paul Newman’s Oil & Vinegar Salad Dressing
  • Apple Cider or Red Wine Vinegar Dressing
  • Extra Virgin Olive Oil
  • Herbs & Spices
  • Dill or Sour Pickles
  • Sugar Free Gelatin
  • Fresh or dried Mustard
  • Green Olives
NOTE:

Take 1-2 Tbsp Olive Oil (IF recommended by Doctor) in a small amount of vegetable juice before meals

ACCEPTABLE WINES:

  1. Pinot Noir
  2. Syrah/Shiraz
  3. Merlot Madiran
  4. Malbec
  5. Barbera
  6. Sangiovese
  7. Zinfandel
  8. Cabernet Sauvignon

** DRY RED wine is the PREFERRED type of wine

100 ML (WOMEN) or 400 ML (MEN) IS THE RECOMMENDED RANGE OF USE PER DAY

STEP 2: MAINTENANCE

The following items may be added to the Step 1 List:

FRUITS & VEGETABLES:
  • Corn
  • Lima Beans
  • Banana
  • Peas
  • Potatoes
  • Oranges
  • Apples
  • Kiwi
  • Apricots
  • Berries
  • Peaches
  • Cherries
  • Pears
  • Grapes
  • Plums
  • Tangerine
  • Pears
 DAIRY:
  • Almond Cheese
  • Rice Milk
  • Soy Milk
  • Hemp Milk
  • Coconut Milk
 NUTS (ONLY THESE):
  • Cashews
  •  Peanuts
  • Macadamia Nuts
GRAINS/CARBS:
  • Brown/Wild Rice
  • Whole Grain Bread
  • Jasmine/Basmati Rice
  • Steel Cut Oats
  • Quinoa
  • Whole Grain Cereal
  • Rye Crisps
  • Rice Pastas
  • Rice Crackers
  • Rice Cakes
MISCELLANEOUS:
  • Natural unsweetened smoothies
  • Apple Cider Vinegar
  • Popcorn
  • Yeast

WARNING:

Alcoholics or those with family history of alcoholism should not drink wine.

Premenopausal women with family history of breast cancer should be careful with alcohol.

For a more detailed brochure please contact The Wellness Shoppe and we will gladly email or mail one!

Now that you’re caught up on December’s Seminar, be sure to mark January’s Seminar on your calendar!

Dr. Nchekwube’s November Newsletter

Why You Snore and How to Prevent It

Approximately 1 in 2 people snore. A number of factors can contribute to snoring.

The physiological cause is vibrations in your airway. The relaxed tissues in your upper respiratory tract vibrate when you breathe, producing the characteristic snoring sound.

Snoring is often harmless. If you snore occasionally, you may not need an intervention.

More frequent or chronic snoring may be a sign of a serious health condition, such as sleep apnea. If left untreated, this could lead to sleep deprivation, heart disease, and hypertension.

Knowing why or how often you snore can help you determine the best treatment option. Depending on your needs, over-the-counter (OTC) medications, medical devices, and even lifestyle changes may help relieve your symptoms.

What Causes Snoring?

There are many reasons why you may snore. Because of this, there isn’t a single diagnosis or treatment plan for snoring.

These factors may put you at higher risk for snoring:

  • Age:Snoring is more common as you get older.
  • Gender:Men are more likely to snore than women.
  • Weight:Being overweight causes more tissue to develop in the throat, which can contribute to snoring.
  • A small airway: You may be more likely to snore if you have a narrow upper respiratory tract.
  • Genetics:You may be at higher risk for sleep apnea if someone in your family also has it.
  • Infections or allergies:Infections and seasonal allergies can cause inflammation in your throat, which can lead to snoring.
  • Alcohol consumption:Drinking alcohol may relax your muscles, leading to snoring.
  • Sleep position:Snoring may be more frequent when sleeping on your back.

 

You may be able to reduce or prevent future snoring if you:

  1. Try an OTC medication

Intranasal decongestants, such as oxymetazoline (Zicam), and intranasal steroid sprays, such as fluticasone (Cutivate), can help alleviate snoring. This is especially true if your snoring is caused by a cold or allergies.

  1. Avoid alcohol

Alcohol relaxes the muscles in your throat, which may contribute to snoring. Try skipping alcohol consumption altogether, especially in the hours before you go to sleep.

   3. Sleep on your side

Sleeping on your back may cause you to snore. When relaxed, your tongue can fall back into your throat and cause your airway to become smaller, leading to snoring. Sleeping on your side can help prevent your tongue from blocking your airway.

  1. Use a mouthpiece

If OTC medications aren’t working, you may want to consider a mouthpiece. Removable mouthpieces can be fitted to your mouth to keep your jaw, tongue, and soft palate in place to prevent snoring. You’ll need to have regular checkups with your dentist to make sure the mouthpiece is working over time.

  1. Lose weight

Being overweight has been linked to snoring. Implementing a healthy diet and getting frequent exercise may help you shed pounds and reduce your snoring. If you’re overweight, talk with your doctor about developing a diet and exercise plan. In addition to reduced snoring, maintaining a healthy weight can help control hypertension, improve lipid profiles, and decrease your risk of diabetes.

  1. Use a continuous positive airway pressure (CPAP) machine

A CPAP machine pumps air into your airway overnight, decreasing symptoms of snoring and sleep apnea. It also helps keep your airway open. In order for the apparatus to work, you need to wear an oxygen mask while sleeping. This may take some time to get used to, but it can help clear your symptoms right away. If you’ve been diagnosed with sleep apnea, your insurance may pay for your CPAP machine.

  1. Explore surgical options

There are also several surgical options that may help you stop snoring. Some involve modifying the airway. This can be done by inserting filament into your soft palate, trimming the excess tissue in your throat, or shrinking the tissue in your soft palate. Talk to your doctor to see if surgical interventions are right for you.

When to see a Doctor

If your snoring is frequent, talk to your doctor. You may have sleep apnea or another serious condition. Your doctor will be able to conduct tests or even a sleep study to determine your snoring patterns.

The following symptoms may be a sign that your snoring is more frequent or severe:

  • waking frequently during sleep
  • napping frequently
  • having difficulty with memory or concentrating
  • feeling sleepy during the day
  • having a sore throat
  • gasping for air or choking during sleep
  • experiencing chest pain or high blood pressure

After your doctor establishes your snoring frequency, you can work together to create a treatment plan to help with your symptoms.

https://www.healthline.com/health/healthy-sleep/how-to-stop-snoring?slot_pos=article_3&utm_source=Sailthru%20Email&utm_medium=Email&utm_campaign=menshealth&utm_content=2019-10-31&apid=28453965#see-a-doctor

 All About Magnesium

Magnesium is a crucial mineral for many functions in your body, including energy metabolism and protein synthesis. It also contributes to proper brain function, bone health, and heart and muscle activity.

Magnesium is found naturally in foods like nuts, leafy green vegetables, and milk products.

Supplementing with this vital nutrient has been linked to many benefits, including constipation relief and improved blood sugar regulation and sleep.

Types of magnesium supplements

Many forms of magnesium supplements are available.

The most important thing to consider before deciding on a supplement is its absorption rate, or how well the supplement is absorbed by your body.

Here are brief descriptions of the most common magnesium supplements.

Magnesium gluconate

Magnesium gluconate comes from the magnesium salt of gluconic acid. In rats, it has been shown to have the highest absorption rate among other types of magnesium supplements.

Magnesium oxide

Magnesium oxide has the highest amount of elemental, or actual, magnesium per weight. However, it’s poorly absorbed. Studies have found that magnesium oxide is essentially insoluble in water, making absorption rates low.

Magnesium citrate

In magnesium citrate, magnesium in salt form is combined with citric acid. Magnesium citrate is absorbed relatively well by the body and has high solubility in water, meaning it mixes well with liquid.

Magnesium citrate is found in pill form and commonly used as a saline laxative before a colonoscopy or major surgery.

Magnesium chloride

Like magnesium gluconate and citrate, magnesium chloride has been observed to be well absorbed by the body.

It’s also available as an oil that can be applied topically, but further studies are needed to fully understand how well magnesium in this form is absorbed through the skin.

Magnesium glycinate

Magnesium glycinate has been shown to have a relatively good absorption rate with less of a laxative effect.

This is likely because it’s absorbed in a different area of your intestine, compared with many other forms of magnesium supplements.

Purchase Dr. Nchekwube’s Magnesium Glycinate

Magnesium hydroxide

Magnesium hydroxide, also known as milk of magnesia, is commonly used as a laxative to treat constipation and in some antacids to treat heartburn.

Magnesium aspartate

Magnesium aspartate is another common magnesium supplement that is highly absorbable by the human body.

https://www.healthline.com/nutrition/magnesium-dosage?slot_pos=article_1&utm_source=Sailthru%20Email&utm_medium=Email&utm_campaign=authoritynutrition&utm_content=2019-11-04&apid=#types

Chardonnay Glazed Carrots

For a fresh twist on this classic Thanksgiving side dish, glaze carrots with verjus, the pressed juice from unripe grapes; it has a sweet-tart flavor and is similar to, but less sharp than, vinegar.

Ingredients

  • 2 pounds assorted carrots
  • 1 cup Chardonnay verjus or 3/4 cup white grape juice plus 1/4 cup white wine vinegar
  • ½ cup honey
  • 2 tablespoons unsalted butter
  • 1 teaspoon kosher salt
  • 2 cinnamon stick
  • 2 bay leaves
  • 2 tablespoons sliced chives

Directions

  • Step 1 Peel large carrots. Slice carrots lengthwise and/or crosswise. Heat a large skillet over medium-high heat. Add verjus, honey, butter, salt, cinnamon, and bay leaves. Bring to boiling, stirring to combine. Add carrots; return to boiling. Reduce heat to medium. Cook, uncovered, 25 minutes, stirring often, until carrots are tender and glaze thickens.
  • Step 2 Remove from heat. Remove and discard cinnamon stick and bay leaves. Sprinkle with chives. Makes 8 servings.

Nutrition Facts

Per Serving:156 calories, (2 g saturated fat, 0 g polyunsaturated fat, 1 g monounsaturated fat), 8 mg cholesterol, 314 mg sodium, 28 g carbohydrates, 3 g fiber, 22 g sugar, 1 g protein.

https://www.bhg.com/recipe/vegetables/chardonnay-glazed-carrots/

 

10 Health Benefits of Drinking Wine

As you pour a glass of red wine at Thanksgiving dinner, add wine & health to your list of things to be thankful for!

 

1. IT BOOSTS THE IMMUNE SYSTEM

While you probably shouldn’t stop taking your daily vitamins, drinking a glass of wine daily can give your immune system a boost. Moderate alcohol consumption can ward off infections and keep your immune system in check.

Don’t get too carried away, though. Excessive consumption can lead to negative effects that defeat the whole purpose or drinking wine for an immunity boost.

2. IT INCREASES BONE DENSITY

As we get older, our bones get more brittle. You could increase your calcium intake by drinking milk, or you can do yourself a real favor and sip on a relaxing glass of wine.

Red wine has high levels of silicon, which is great for your bone mineral density. It increases the density and reduces the chance of osteoporosis. And like warm milk, it may help you doze off at night.

3. IT CONTAINS ANTIOXIDANTS

In the battle against fighting off free radicals that cause terrible health problems such as cancer, wine could be your answer. Wine is full of antioxidants that attack free radicals when they come lurking around. When choosing your wine for antioxidants, go with white.

A study done by the University of Barcelona scientists found that the phenols in white wine had equal, if not higher antioxidants, than those in red wine. This is interesting because wine drinkers commonly believe red wine provides the most health benefits in moderate amounts.

4. IT REDUCES THE RISK OF STROKE

Moderate consumption of wine – and alcohol in general – can prevent blood clotting. Wine acts as a natural blood thinner, breaking up any blood clots that could lead to a stroke. This lower risk of blood clotting is more beneficial to females than males.

Red wine, in particular, contains phenols that act as a blood thinner in a similar regard to aspirin – and resveratrol is mostly to thank. A study done by John Hopkins University Medical Center found that resveratrol found in red grape skins could protect against stroke when the grapes were turned into wine.

Beware, while light to moderate consumption may be good in preventing a stroke, heavy drinkers are more likely to have the opposite effect, resulting in a higher risk of heart attacks, not a lower risk. Like all good things in life, moderation is key.

5. IT REDUCES THE RISK OF HEART DISEASE

In the battle against heart disease, taking all necessary precautions is well worth it – especially when it involves wine. The tannins found in red wine contain procyanidins – phenols which neutralize free radicals – that have shown to be effective in preventing cardiovascular disease.

According to WebMD, a study by researchers at the Israel Institute of Technology, Haifa tested the effects of red wine on the health of blood vessels. What they found after 21 consecutive days of consumption was that blood vessel cell health was enhanced, improving the flow of blood. This increases the health of the heart, lowering the risk of cardiovascular disease.

So the lesson is, if you want a healthy heart, bite the bullet and drink a glass of wine. While the American Heart Association does not support drinking for nondrinkers or those at risk of alcoholism, those who already imbibe may continue light drinking for positive heart health.

6. IT CAN LOWER CHOLESTEROL

Have bad cholesterol and no dietary guidelines? Pour a bowl of your Cheerios in the morning and stick to wine at night. Those procyanidins in red wine that promote a healthy heart also promote lower cholesterol.

Resveratrol also decreases LDL – bad cholesterol – while increasing the HDL – good cholesterol. This also means that red wine benefits blood pressure, so if you’re suffering from high blood pressure, it’s best to pour a glass. If you’re having trouble keeping your cholesterol levels on the good side, sip on a daily glass of medicinal red wine.

7. IT REDUCES THE RISK OF TYPE 2 DIABETES

Let’s face it, diabetes flat out sucks. You can’t indulge in cravings without first considering the health repercussions that result in more than a larger waistline. The good news is that if you are at risk for type 2 diabetes, wine may help.

Resveratrol has been proven to improve sensibility to insulin. With insulin resistance contributing to type 2 diabetes risk, a nice glass of wine makes the list of things you can enjoy.

8. IT REDUCES THE RISK OF CANCER

In the battle against cancer, wine may is on your side. The risk of colon cancer, prostate cancer, and breast cancer can be reduced by drinking a glass of wine. The antioxidants combat nasty free radicals that allow cancer to thrive. Red wine especially is beneficial, as the resveratrol that fights against heart disease also fights against cancerous cells.

Researchers at Harvard Medical School found that:

“Men who drink an average of four to seven glasses of red wine per week are only 52 percent as likely to be diagnosed with prostate cancer as those who do not drink red wine. In addition, red wine appears particularly protective against advanced or aggressive cancers.”

Not that we need another excuse to drink wine, but if it can help against the vicious battle against cancer, then we’ll happily pour a glass. If you’re looking for a red high in resveratrol, then opt for a nice glass of cabernet sauvignon.

9. IT IMPROVES COGNITIVE FUNCTION

It may sound crazy, but drinking a glass of wine is like food for the brain. Drinking a single glass has shown to improve brain function. The chemicals in red wine prevent the brain’s neurons from dying off.

As a result, it protects the brain from dementia while slowing the onset of neurodegenerative diseases like Alzheimer’s and Parkinson’s.

The next time you do your brain exercises, drink a glass of wine to help you gear up.

10. IT PROMOTES LONGEVITY

When you hear about healthy living and longevity, time and time again the Mediterranean diet comes up. At the core of that diet, beyond olive oil and vegetables, is wine. There is something magical inside the daily glass of wine that increases life span. And that magical thing is resveratrol.

Researchers at Harvard Medical School found that resveratrol activates a protein that acts as an anti-aging agent. The interaction increases overall health, thus promoting longevity. If a decreased mortality rate is not enough reason to drink a glass of wine, then I don’t know what else it.

https://www.wideopeneats.com/10-health-benefits-get-drinking-daily-glass-wine/

Speaking of Wine…

Join Us at Nchekwube’s December Seminar & learn how to drink wine & lose upto 30 lbs!

Click to view Event

https://www.facebook.com/events/788078718303480/

Join us November 2nd for Dr. Nchekwube’s Seminar!

Part 1: Healing Meditation

Join Dr. Nchekwube from 1pm-2pm to learn the power of deep progressive body awareness combined with meditation. Discover how to RENEW and HEAL your body.Find out how to ENERGIZE and ENLIGHTEN your Entire Body! (Doctor will lead the seminar group in meditation after discussing the fundamentals)!

*IMPORTANT FRIENDLY REMINDER:We begin meditation at 1 PM so please try to be on time as to not interrupt the other participants. Also please have all cell phones on SILENT for the duration of the event.

Part 2: Winterize Your Body

From 2pm to 4pm, Doctor will provide insight on how to get your mind and body ready for the winter! Learn how to use meditation, exercise, herbs, minerals, and so much more to make this your best winter yet!

It’s FREE to the Public & Questions are Always Welcome!!

We will begin the main seminar at 2 PM directly after the group meditation practice- so please try to be on time as to not interrupt the other participants.

Myer’s Cocktail & Glutathione Intravenous Therapy & Healing Meditation

Relax, Meditate, & Heal!

Join Dr. Nchekwube from 1pm-2pm to learn the power of deep progressive body awareness combined with meditation.
Discover how to RENEW and HEAL your body.
Find out how to ENERGIZE and ENLIGHTEN your Entire Body!
(Doctor will lead the seminar group in meditation after discussing the fundamentals)!

*IMPORTANT FRIENDLY REMINDER:
We begin meditation at 1 PM so please try to be on time as to not interrupt the other participants. Also please have all cell phones on SILENT for the duration of the event.

Intravenous Therapy with Myers Cocktail & Glutathione

From 2pm – 4pm Dr. Nchekwube will discuss this amazing IV Therapy known to treat a number of conditions including:

Chronic Depression/ Anxiety
Seasonal Allergies
Chronic Sinusitis
Migraines
Chronic Fatigue
Muscle Spasms
Fibromyalgia
Asthma
Congestive Heart Failure
Colds, Flu & other Infections
Senile Dementia
Chronic Urticarial (hives)

There is NO cost but seats are limited – so be sure to arrive on time!!

Dr. Nchekwube’s Seminar on NAD Therapy & Easy Meditation

Join us August 31st for Dr. Nchekwube’s

Free Seminar!

These seminars are open to the public, but seating is limited -so please try to arrive on time.

Easy Meditation

From 1pm to 2pm Doctor Nchekwube will be teaching ‘3 Minute Power Meditation’. Find out how to clear your mind, release emotional baggage, and relieve anxiety within minutes. (Doctor will lead the seminar group in meditation after discussing the fundamentals)!

*IMPORTANT FRIENDLY REMINDER:
We begin meditation at 1 PM so please try to be on time as to not interrupt the other participants. Also please have all cell phones on SILENT for the duration of the event.

NAD Therapy

From 2pm to 4pm, Doctor will discuss the many Benefits of NAD Therapy. Learn about how it can relieve drug addiction, unhealthy cravings, anxiety, and depression. It can also improve mental performance & rejuvenate your body!

It’s FREE to the Public & Questions are Always Welcome!!

We will begin the main seminar at 2 PM directly after the group meditation practice- so please try to be on time as to not interrupt the other participants.

Join us for Dr. Nchekwube’s June 2019 Seminar!

Doctor Nchekwube will be giving 2 seminars on Saturday; June 29, 2019.
These seminars are open to the public, but seating is limited -so please try to arrive on time.
From 1pm to 2pm Doctor Nchekwube will be teaching ‘The Power of Smiling’ and ‘Easy Meditation’. Find out the difference between a trained smile and a genuine smile; and also the basics of Easy Meditation (Doctor will lead the seminar group in meditation after discussing the fundamentals)!
*IMPORTANT FRIENDLY REMINDER:
We begin meditation at 1 PM so please try to be on time as to not interrupt the other participants. Also please have all cell phones on SILENT for the duration of the event.
Also from 2pm to 4pm, Doctor will discuss Female Sexual Dysfunction – Find out how to age less, stay gorgeous, increase your sex drive, & reclaim your energy!!
It’s FREE to the Public & Questions are Always Welcome!!
We will begin the main seminar at 2 PM directly after the group meditation practice- so please try to be on time as to not interrupt the other participants.