Dr. Anne Truong, Episode 3, Coronavirus, Updates, Eating Healthy While Social Distancing, 04-05-2020

Okay, well it's 4:2. Hello everyone and thank you for being here on Palm Sunday. Beautiful weather outside. I'm much grateful and appreciative that you can join me today on this beautiful blessed day. Today we're going to talk about some updates and we're going to have Donna Hetrick, our esteemed dietitian in the area going to talk about eating healthy while you're social distancing. But I really want to make this session more of a question and answer. I did make that last few couple of times and I really hope that at the end that you all can ask questions. I will try to unmute you, if not put it in the chat about your questions and Donna and I will try to answer the best that we can. Just know that everything is an evolving situation. It changes daily and almost by the hour. But I try to sort out to the noise as much as I can all the misinformation and to help you all get the right information and avoid misinformation as much as possible. So we're going to go ahead and start and I'm so grateful you're here with me. This will also be a recording as well. So we're all in this together. So today I want to give a quote by Tony Robbins today. Start with one word that you've been hearing or using lately. Change its meaning. Perhaps instead of being locked down or feeling trapped like your freedoms have taken away, replace it with grounded. How does that make you feel? The term grounding is synonymous with getting out of your head and into your heart space. It's all about rooted and firm like a strong tree that weathers any storm, that weather any storm and it is rooted and firm. And it's a phrase that beckons us to walk away from the noise of the news and to tap into things that make us human. Love, joy, connection, planning, dreaming and creation. It's not about freedom we have been stripped of, but the freedom our undistracted heart now have to relish in Tony Robbins. March 29 so I gather all different sources from the Virginia Department of Health, the cdc, WHO and multiple evidence based medical literature and sort through all as much information as much as possible. It's probably about like between six to eight hours worth and it's good for me as a one America Health Network correspondent as well as for my patient. And I'm really trying to be here to be as service to you all. So what's the definition? Just very, very briefly, I see this interchange a lot and I hope that to verify this is virus is called SARS COV2 meaning coronavirus causing frequent outbreak. This is the one that is present right now. It's called SARS COV2 the clinical syndrome and the manifestation is called COVID19 or coronavirus disease from the SARS COV2. So what's some updated myths and facts? As you know I've been doing this is the I believe the third time I'm doing and I'm not repeating things. If you have attended the last previous webinars I touch upon some myths and I want to add some recent information. Remember this is an evolving data. What I say today may not even be prevalent in the next hour, the next day. So the first one is COVID 19 is just like the flu. It's actually false. It is not like the flu. It has some common symptoms as the flu, but it's not like the flu. It has more. It is more infectious than the flu. The severity of it is 10 times more than the flu causing death. And it can come on very, very quickly. The next claim most people are not asymptomatic carrier. It's really inconclusive. What we're seeing now is that the people that are asymptomatic or that does not have these symptoms the one that are actually infectious to the community. And this virus is very challenging in that you may not know you have it and you may spread that to your loved one or to the community. It's not like you don't have symptoms, you don't have it. The next one is the virus live in certain formats or inanimate object. That is true and. And I'll have a slide that will show you how long it lives in steel or plastic and cardboards and different surfaces. The virus is airborne. It's actually a little inconclusive. I have a slide that we're going to talk about mask and its uses and why we need to wear masks and what happened to your droplets while you when somebody sneezed. So it's really inconclusive. So it's not yes or no. It can become airborne when somebody cough or sneeze and then the small droplets can remain in the air for about two to three hours. But you're not sure whether that is really what's causing the infection. But we do know that what's causing the infection is from the droplet and then somebody touches their hands on the droplets and bring it to their face. So it's not like the droplets are airborne and you walk through it. But it has to go to either your eyes, your nose or your mouth. The next claim is only the elderly and immunocompromised die from disease. Again, it's inconclusive. The elderly and the immunocompromised or people with heart disease or lung disease or diabetic or diabetic or cancer are more susceptible to developing more severe symptoms and that they are more at risk to mortality. But the young we are now seeing that younger population can also have severe symptoms as well. And we have seen at least a few deaths in the US as well as in Virginia. Let's talk about the new things that we're finding out about transmission of this. Actually it should be. COVID 19 is a new disease and we're still learning about it. We're learning about it on the fly as much as we can. Infected individual can shed the virus 48 hours before symptoms develop. So they don't know that they're infectious. At that point the droplets from the back of the throat become aerosolized and hang in the air. And I just discussed about that for about two to three hours after the infected individual leave. Especially in an enclosed space like plane trained conference room or in a room that doesn't have very good ventilation. Person to person spread. That's what we know. The primary transmission is person to person and is by droplets from the back and from the back of the throat. It's between people who are in close contact with one another within the 6ft distance. It's through respiratory droplet from an infected person whose knees are cough. The droplet lands in the mouth and nose of people who are nearby. And then you inhale it to the lungs. And I have a slide that shows that it can be on inanimate objects of fomite. And people are thought to be contagious when they're most symptomatic. But that is also changed now because they can be contagious when they're not symptomatic as well. Some spread may be possible before people show symptom and you'll hear me say that a lot. And shedding of the SARS CoV2 or the virus a thousand more than the flu itself. That's why it is a very worrisome disease because it's a respiratory disease which tend to shed and is more infectious than the flu. What is the spread of SARS? The R0 which stands for basic reproduction number mean the contagiousness of the virus for SARS COV2 is between 2 to 3. So that means that one infected person with COVID19 can actually pass it to 2 to 3 people versus the flu. It's a 1 to 1 ratio. So one infected person with the flu only infect about another person. So this is COVID 19 here, which is above Ebola and is way below measles. Measles is airborne. So what's the diagnosis from COVID 19 is by called PCR Preliminary Chain Reaction primary method. Where if you go get tested, you're gonna get like a long swab and they will put that through your nose to go to the back of the nasal pharynx at the back of the sinuses right here. And it's put in a medium here and is sent to the lab. And I'm gonna show you where in our region you can go get tested. BetterMed is now testing this on curbside. The duration of shedding of the virus between 12 to 20 days. And again you can shed it and not know that you have the virus. Shedding of the. This is more confusing. Shedding the virus may not equate to infection at this point. So we don't know how much shedding can cause infection, is it how, what is the viral load? And then we'll talk about serology, which is blood work to detect, to detect the antibody if somebody is infected is now available. So transmission of this is, I want to say is statewide 44% of those, this is in Virginia. 44% of those diagnosed with COVID 19 are under 50. And there are more people being tested positive in their 20s and than in their 70s. Scientists have suggested individual own biology have more to do with how sick he or she becomes than the virus itself. This is very, very important. Please listen to this or that. Health care workers who are exposed to more of the virus than others might develop severe cases. So when I say individual owned biology, I mean that what we're seeing is the common denominator of individual that are infected with SARS CoV2 and develop symptom. And even more severe is that they have these conditions which lower your immunity. And these conditions are high blood pressure, heart disease, insulin resistance, diabetes, and also obesity. As you put that on here. These conditions lower your immunity and it lowers your immunity, therefore increasing increase your systemic inflammation, therefore put you more at risk to getting an infection. So just know that the cases, a lot of the cases are mild and it's not counted in what the numbers that we see. So when we hear about fatality, the fatality rate is probably a lot lower. Just a lot of cases are not being counted. So what's a Clinical presentation again updated, is that it's now involving more muscle aches, stomach problem and diarrhea, nausea, vomiting. But the things that we hear the most is fever, cough and shortness of breath. What we're observing now in the US and in Virginia, that these may not be the most common symptoms and, and that more nausea, vomiting and diarrhea, and that this is a very important picture here is that most people that do are infectious with SARS COV2, 70 to 80% of them are non severe, non severe. So about 20% is severe and then that require hospitalization and about 5% those are required ICU. So some of the symptoms I have already stated on there, but I want to put on here, loss of sense of smell is what we're observing as well. And how long does coronavirus live on surfaces and so on metal, such a doorknob, jewelry, silverware is about five days. On glass, such a drinking glass, mirrors and windows, up to about five days. Now remember, viruses can live on it. It doesn't mean that it's alive. It could be dead virus. They're just detecting this from the nucleotide, the RNA that the virus had. But these could be dead virus. So when it's a dead virus, it may not be cause infection. Ceramics, like such a dishes, pot, pottery mugs, five days. Paper, newspaper, magazine, up to five days. Wood furniture and decking, four days. Plastic milk bottles, bus seats, elevator button, about two to three days. Stainless steel refrigerator, pots, pan, sink, water bottle, two to three days. Cardboard shipping boxes, about one day. Aluminum soda can, tin foil, water bottle, two to eight hours. Copper pennies and tea kettles and cookware, about four hours. Food and water. It doesn't seem to spread through the food and has not been found in water. So it's actually safe for you to get all your delivery. So what you can do is disinfect all the surfaces and objects in the home daily with household cleaning agent. These virus can be killed with hydrogen peroxide. Can be 0.1% bleach with Clorox, at least 70% Clorox at this time. And also washing your hands for 20 minutes. It doesn't matter there's warm or cold water. And especially when you're going to the market, make sure that you take out the containers, the cardboard container. All right, next. All right, should I wear a mask? The bottom line is yes, you should wear a mask. More studies are coming out with this and the CDC is actually recommended that you wear a mask and a cloth mask. So surgical masks, however, which are the Masks that you see the surgeon wear do not filter out the viral particles. The N95 masks do. The masks do not replace hand washing and social distancing. However, sometimes it can give you a false sense of security. Mask can get contamination due to readjusting with your hands. So it's very important if you do wear a mask, wash your hands first before you take off your mask or adjust your mask. Coronavirus can live on the mask, however, but it's more on the outside. The study of American Journal of infectious disease in 2015 showed that when we touch our face, we touch our face about an average of 15 times an hour. So what the healthcare facility don't want you to do is stockpiling on masks because you're taking it away from health care workers that really need these. So you should wear cloth masks and we'll talk about that. Gloves are not substitute for washing hands. So back to the basics of washing hands. However, due to asymptomatic or people without any symptom but their infectious transmission, masks offers some protection in crowded spaces. So if you're going to go outside, go grocery shopping, do your errands, then you should wear a mask. Why? Because it's not protecting you from getting sick, although it does offer some protection. It's more to protect you from others who may be infected. So you're really protecting yourself more. In Asia, everyone wears a mask. There's a crowd psychology and a protection. If everyone wears a mask, individuals protect each other and reducing overall community transmission. If the sick have a mask on, it removes the stigma of one wearing it. A friend of mine said that she went to the grocery store, she wore a mask and everybody stayed away from her as if she's a leopard. We need to get over that. This is a new norm. We're living in this SARS. COV2 is gonna stay. Yes, we're going to control the infection. It's going to be less, but it's going to be like the flu. It's going to come and go. We have to get over the stigma wearing a mask and we have to adopt universal mask wearing as part of the solution. Along with social distancing and hand washing and quarantine and isolation. A mask can also signal it's not business as usual. The mask can be solidarity to bring the infection under control. If everyone in the community wears a mask, it could decrease transmission. We see that in China and in Asia, surgical masks protect a bit more than nothing at all. But we don't have enough surgical masks right now. The Usual medical company I order from, they don't have any. I have to order an Amazon homemade mask. Now you can wear and it's better than no mask at all. Now I went over that. It doesn't protect you from getting sick. It protect you from others who may be infected because it's not like they're trying to infect you. They just don't know that they're infectious. Flu studies show that masks can reduce spread by 50%. So on the left here is a cloth mask. And this is a surgical mask. And this is an N95 mask here, which burns blocks which can protect you from getting sick. This is what the healthcare workers wear. This is what I wear in my office at this point. So this is a very important picture here I'd like to point out in that if you wear a mask and this is somebody that is sick, and the cloth mask, this is 100%, 100 particle. It actually block out 67 particles. So only 33 leak through the mask. So if you wear a surgical mask, you block out 75, 70, 75 particles. Only 25 get through. You wear N95 mask, only one particle get through. So if somebody cough right here, you're gonna be able to filter that. Now you also, if you're sick, let's say if you're not sure that you're sick, because a lot of times now, you know, a person that is infection doesn't have any symptoms. They don't even know that they're sick. But if you wear a mask, you can block your droplets from affecting others. So if you wear a mask, it prevents 10 of the particles from going into the environment. If you wear a surgical mask right here, it prevents 50 of the particles going to the environment. And if you wear an N95 mask and it prevents 70 particles. So a mask is better than nothing. Even a cloth mask is better than nothing at this point. So I advocate that everyone should wear masks. And the CDC actually recommend wearing that on April 2, but they recommend that you wear a cloth mask, not an 95 or surgical mask. So are people who get sick immune from the virus? Possible and highly probable. But a lot isn't known yet. The virus is new and we're really learning a lot about it. But there's a way now that we can test immunity. There's a new machine that comes out that can test your blood to see if you develop antibodies against the SARS CoV2. The test is available as approved, but I don't know how available it's going to Be is it going to go to the hospital first before it goes to the doctor's offices? How much would it be? What would it cost? Again, I want to put this down because you hear a lot about flattening the curve. And we can flatten the curve. How do we do that? By wearing masks? By social distancing, community event cancellation, widespread community quarantine and border closure. What we're trying to do is we're trying to. This graph here, this graph here have the same number of infection, but you're just trying to buy time so the healthcare facility can take care of the sick and it doesn't overwhelm the healthcare capacity at this point. Therefore they can save people. There's less death, there's less death and they can save as many people as they can. This is what it means by flattening the curve. We want to go from here, which is without any type of intervention to here to be under the healthcare capacity. So we want to see that the number of new cases to be flattening right here, it will peak and then it will go down. And what happens is going to go down is that you're going to have death and then you're going to have people that are recover. So when will this all end? I have this question a lot. What need to be done? Well, we need to have testing for all so that way we can identify who's infected, who's not infected, who's immune. We now have a blood test for immunity. We need to have effective social distancing, need to have enough personal protective equipment for all healthcare personnel. Because if we have enough ppe then we can be tested, then we can have a blood test as well. We need to have enough ICU beds, enough ventilator to take care of the severely sick. We need to have enough ICU staff to take care of the sick and we need to see new cases and death declining. Like what I just said about flattening the curve. We're looking at probably about two or three month window. I know in Virginia right now we're on home lockdown at this point until June 10th. So the virus, when we just said the virus is the clock, it depends on the kinetic of the outbreak and sometimes it's unpredictable, sometimes it could be two to three weeks. There may be pockets of disease outbreak that require longer social distancing, like perhaps in New York, like in New Jersey, like in Washington and quarantines in other areas. Now we really don't get rid of the virus, we just control the outbreak. Which we have to treat this as if it's like the flu and SARS. COV2 will be here for a while. There will be a vaccine. We will develop herd immunity and we will control this like we did with the flu. So what can you do to help? Ensuring the public is aware of the seriousness of COVID 19 and a high degree of understanding, solidarity and discipline is required to apply to strict personal hygiene, cough etiquette, self monitoring and social distancing. Community engagement and acceptance of stringent social distancing measures to put in place. And the key is to delay and reduce further spread. It is our moral responsibility to do so. So there's prevention that you can do and control the spread of COVID 19 in hospital and long term care facility. So that way it can slow the demand for specialized care such as icu like I said. And it protects the vulnerable like our elderly patient. Our patient got immunocompromised and a heart disease and lung disease. You can donate blood at American Red Cross. I just saw a request the other day. They need blood. So if you can do it, send food and care packages to healthcare facility and save the PPE for the healthcare professional. Order local food to support the small businesses which are hurting right now. And take care of yourself as well. Because you can't take care of yourself. You can't take care of your loved ones. Remember when you're on the plane and they talk about if there's an emergency, what do you do? You put the oxygen mask on yourself first before you can put oxygen masks on your loved ones. Good news US is more prepared than ever than any country for a pandemic and many more. Good news is that we have antiviral on the horizon and more on the horizon and more than probably about 400 clinical trials right now on the way. And this is great right here. The FDA has granted a company called Sellis to authorize and market a rapid antibody test. Antibody test is from the blood to look at to see who had developed immunity to COVID 19. So it's a drop of serum from your plasma and it's placed how they get it, they get a drop of your blood and they put it in a well in a cartridge and they get result in about 10 to 15 minutes. And it has a very, very good sensitivity and specificity. And the negative, however negative result do not rule out infection. The antibody might not have had enough time to form or the virus could have had a minor amino acid mutation and it's not recognized at this point. So false Positive can occur due to cross reactivity with antibody from previous infections such as other coronaviruses. Aware that the flu is actually from the coronavirus family. So if negative and with symptoms, you should be get checked again in a few days because it could be a false negative. But if you're positive, you should get be confirmed with the swab test that I, that I talked about earlier. So there's another treatment horizon, infusion of blood plasma that from survivors, the people that have survived the coronavirus. And now we're getting their blood plasma to treat the people that are severely affected. This should be, this is from April. So the FDA announced this past Friday they're doing a national study led by the Mayo Clinic to do an experimental plasma therapy and track how they're doing. And the American Red Cross is also going to be helping with this clinical trial. So more good news, airlines are saying that more good news, the airline must refund airfare to passengers whose flights have been canceled during the outbreak. Yes, I'm one of those people. I had bought airfare to go to South Africa and it was canceled because of the outbreak. And they told me that I have to use it within a year. But now I think I want to ask for a refund. And also to enforce social distancing, Walmart announced that it will now admit customers to a store one by one with restriction that will limit the average store to roughly about 20% of capacity. So we're going to talk about ways to boost immunity. Those that have seen my webinars in the past have seen this before, but I added something new and that's why I also have Donna here to talk about healthy eating while you're at home right now. But I added something new such as let's say on here, yes, we research has shown that you can boost up your antibody, which is the antibody a, which can protect, increase your immunity by watching acts of kindness or looking at art or doing, watching a video or doing reading, like watching a video of Mother Teresa or reading a book about kindness and compassion. And then you write about the time that you perform acts of kindness or compassion. And then you engage an act of kindness or compassion. And what is that? That could be ranging from making cloth masks, helping your neighbors who are elderly, you know, run, do grocery store runs for them, helping babysit somebody who is working. When you do this, you actually boost your own antibody in your body. That will increase your immunity. I also want to mention also meditation, taking deep breath. Like, well, if you take one deep breath, one breath into your nose, and for a second, and then breathe out in three seconds. So essentially, you want to have longer exhalation phase and inhalation phase. What that does is it brings in more nitrous oxide. You create more nitrous oxide. And. And nitrous oxide has been known to also increase your immunity as well. So you can use this crisis to try to get healthy, to protect yourself and your loved one. As I talked about before, we're starting to see preponderance of severe cases. Individual, young and old, who have diabetes type 2 or who are obese, high blood pressure, insulin resistance, and with heart disease. And so you can modify these conditions above by decreasing inflammation. Therefore, you can raise your body reserve to fight infection. So now we're going to move on to our esteemed Donna Hetrick, who is our certified clinical nutritionist. Lifestyle, fitness and nutrition. I've known Donna for a long time. She is well known in the community. And so I'm so grateful that she is here with us today to share her knowledge. So, Donna, take it over. I'm gonna make you the host. And right now. Okay.

All right. Can you hear me?

Yep, I can hear you. Okay.

All right, great. I don't know if you can see me or not because I still see Dr. Truong, but I'm probably on. I'm gonna trust that I am. Thank you for having me. One of the things that we're looking for, all the silver linings in this crazy, crazy situation that we found ourselves in. As a nutritionist, I have to tell you all that I am absolutely thrilled that more and more people are getting back in the kitchen. I hear from my clients all the time that they would love to make lifestyle changes, they want to do things differently, but they just don't have the time because of the many demands that they have to manage on a day to day basis. So is there a way that you can eat right now that is absolutely 100% going to keep you from getting COVID 19? I'm afraid not. Unfortunately, the best way we can do that is follow all the guidelines that they've been presenting over and over. And Dr. Truong's been talking about wash your hands, shelter in place, do not go out unless you need to, and really take all those precautions. However, we can definitely create a stronger immune so that your body has a better chance of fighting the virus if you should get it, and it'll slow down the replication of the virus in your body. So what do we want to do? We want to eat diversely. We want to Eat from many different food groups. But when we're talking about this virus, we're talking about managing inflammation and getting as many antioxidants into your system as possible. So every vegetable, every fruit, every type of protein brings something different to the table. And so we want to make sure that you're getting a wide variety of vegetables and fruits and proteins. You want to eat your food in as natural the state as possible. I don't know what your faith is, but I like to say eating your food in a God made state, you know how it comes off the tree out of the ground, it really makes a huge difference because the nutritive value in that food, if it's in a natural state, is so much higher than anything that's been processed. Reducing your sugars and your processed foods. This is really huge. There have been a lot of studies done on how sugar actually reduces your immunity by something like up to 90% in the next hour after you have a sugar binge. So it really makes a huge difference. I mean, think about what may happen if you were subjected to the virus and you just were binging out on a lot of sugar. How your body would have been able to protect you had you been eating more healthfully up to that point. It really does make a difference. And the other one is menu planning. If you are planning your meals, you are going to reduce your cost, you're going to reduce your time, you're going to reduce your stress because you have a plan for the food and you also are only buying the food that you have a plan for. So it really takes care of those spontaneous and splurge spendings. When this first went down in the beginning, I was still going to the grocery store a little bit. And I have to say that I felt like everybody was buying the types of foods that you would eat for a snow day. I was seeing ice cream and packaged foods and just lots of things that you throw in the microwave, those kinds of things. And that's really not what we should be eating the most of right now. Really should be more foods that are in a natural state. Dr. Trong, if you're doing my slides, I'm ready for the next one.

All right, thank you.

All right, so we want to eat foods with powerhouse vitamins. There's been a lot out there about vitamin C. Dr. Truong does IV vitamin C therapy at her rehabilitation center. Can't do it now, I don't think. But for someone that has an autoimmune disease and needs to be boosting their immunity at any time throughout the year. Vitamin IV therapy is amazing at this time. You can supplement with a liposomal vitamin C supplement. But also eating vitamin C or getting it in a food form is a way that your body knows what to do with it and also comes with all these amazing additional side benefits. Because most fruits and vegetables, not only do they have vitamin C, but they have a lot of other phytonutrients and vitamins as well. So you can see here on the chart, there are tremendous value or tremendous amounts of vitamin C in the ones I've listed. Want to put a really big plug in for red bell peppers? I love red bell peppers. And a cup of red bell peppers has twice the amount of vitamin C as an orange. So, you know, you really should be stocking up and making sure like this would be something that you're thinking about, where did I get my vitamin C today? And making sure that you are feeding your family with as many of these as possible on a regular basis. Remember, vitamin C is water soluble, so we need to do it day by day or every day. Next slide please. All right. Zinc and vitamin D. So most of us know that zinc is a powerful immune booster. There are many over the counter products like the zinc lozenges and the Zycam and those types of products. Those are great. These are foods that also we should be including into our diet. Snacking on pumpkin seeds, if you don't like them raw, you can put them in the oven and dry roast them and put them in a nut and seed trail mix kind of thing. Hemp seeds are great. Onion, your salads, the hemp hearts actually are wonderful. Grass fed beef, grass fed lamb, chickpeas. I think that I gave Dr. Truong some recipes that she can send out, I think is going to be distributing or making available. And I will post those on my Facebook page too for anybody that's on here that I invited. And roasting chickpeas, what a great way as a salad topper, as a snack. They're delicious. You can put any seasonings on them that you want and have those for a snack. Cashews are another form of good food. Source of zinc, vitamin D. Wow, this is a big one, right? Making sure that you are getting out in the sunlight is important. I will say though that in order to really absorb vitamin D from sun rays, you need to have about 80 to 90% of your body exposed for about 20 to 30 minutes. Especially this time of the year where it's not real direct and you're just getting a Little pink tinge to your skin. Also know that that vitamin D has to go through this synergistic absorption and kind of chemical transformation in your skin for you to absorb it through your cholesterol. And so when you're out like that, don't rush inside and take a power shower and, and scrub it off. Because if you do that, you're going to lose the ability to convert that sunlight into vitamin D in your body. Food sources fatty fish, tuna, mackerel, salmon, beef liver. I know that's not a big fan favorite, but it is a good source cheese. Everybody loves. Eat your eggs. Right now, we live in a community where we have access to a lot of farm raised eggs and they are wonderful. And something that you may not have thought about with vitamin D is your mushrooms. And I listed there several types that are great. Sauteing mushrooms as a vegetable side, you can eat those with a protein. You can put them with the protein, you can throw them on your salad raw or sauteed. Next slide please.

I can send your recipe to other people that are registered as an email.

Okay, wonderful. Thank you. Glutathione, we call that the toxic mop. You know, one of the things that, one of the reasons why we want you eating lots of food with vitamin C is because it actually, we call that a dimmer. It's actually going to reduce the potential symptoms and the strength of the symptoms in your body if you actually get the virus. Glutathione is a powerful, powerful amino acid that your liver actually produces. But when we come become under stress and if you have other toxins that you're subjected to or you have a toxic overload in your body already, it makes it very difficult for your body to fight off an additional virus and particularly something like the novel virus like the COVID 19. So foods here that can be converted into glutathione or help your body produce it are asparagus and avocados, all your cruciferous vegetables like cabbage and brussels sprouts and broccoli, spinach, garlic and chives, tomatoes, cucumbers, and then a couple of nuts, almonds and walnuts. So wow, what an amazing. Do a spinach salad with some strawberries for your vitamin C and some almonds and walnuts. And if again you don't like them, just straight up stick them in a pan and do a little roasting. If that still doesn't make them palatable, put a little organic or full leaded maple syrup on there just a tad to add a little bit of sweetness and Use them that way. You can also roast nuts in your oven and add some seasonings to those as well. But think about the synergistic power of putting all those vegetables together. It really gives your body what it needs. Next slide, please. All right, so always have a plan, Stan. Always be thinking things through. Use this time Dr. Truong was talking about being grounded as opposed to being in our homes under duress. I like the word hibernation. I like that during the wintertime, I feel like we have a little bit more time to spend around the house. I love a good snow day because it gives me an excuse to just be in and not have to make an excuse for it. Take this time to make those lifestyle changes that you've been meaning to make. Most of us are around the dinner table now. You're around the lunch table, the breakfast table, because your kids are home from school. I mean, it's a really time when there's a lot of togetherness in our households. When things get back to normal, the new normal, some of that's gonna shift out a little bit. But I encourage everyone to take this time to see how you can continue to make that happen. Even when we are not under house arrest anymore. When you have a plan, you reduce your splurge spending. You get what you need. And I don't know about you, but there's been a lot of things that aren't available at the grocery store. They're doing a little bit better now. They're catching up. But for a little while there, there wasn't much splurging because you really couldn't get what you wanted. If you plan for something, you plan for a meal, you are going to reduce your waste. I think there's some ridiculous number, like 40% of all vegetables and fruits that we buy end up in the garbage can because we bought it, we didn't have a plan for it, and therefore it went bad on us. And it just takes the stress out of it. If you have a plan and you're able to know that we're going to do this for snack, we're going to do this for dinner as we go through this stay at home period. Next slide, please. All right, so I like to take my clients through what I call nutritional bridges. If you are a family that is largely eats out a lot because of your lifestyle and the schedules, or if you largely eat things that come out of the freezer and go in the microwave, what we're encouraging you to do is to be a little bit more nutritious. Right now and get food that has a lot more nutritional density to it. Since you are going to be at home and making more of your food, I'm giving you some ideas of things that you can do that may not be too much of a stretch from what you've been doing. But you're using nutritious raw materials. You're making it yourself. We talk about meditation and being happy and how that does for your immune globulins and whatnot. So does nourishing your body and going through the act of nourishing your family's body. There's a lot of healing that comes with preparing food that you're doing in a loving way, and you're doing it intentionally and with the whole hope of keeping everybody healthy. There's a lot of value to that as opposed to just taking something out of the freezer, slapping it in the microwave and sticking it on a plate. Here are some ideas. Bunless baked burgers. I'm a burger girl, love my burgers, but I like a burger that's a meal. I don't just put meat in a patty and throw it in a pan. I grate zucchini and put a little bit of feta cheese and some Greek seasonings. That's my opa Greek burger. Or maybe I want a garden burger. Well, I'll put peppers, chopped peppers, chopped onions, maybe some zucchini again. And with a guacamole seasoning and a little bit of grated cheese. I have to go dairy free. They're awesome. In a burger, they melt. You never know the difference that it's not dairy. And I eat these without a burger or, excuse me, without a bun. Put them on top of a salad. It's your protein entree, which I want to make sure that I make this point too. When we are under duress, whether it's physical or emotional, we always should increase our protein. So if you notice that when you're under duress, whether it's a lot of physical or emotional, what do we do? Hand goes in the cookie jar, right? We want sugar, we want starches, we want comfort foods, and we need to be putting chicken breasts in the cookie jar because that's what we really need to help keep our blood sugars balanced and to maintain healthy adrenals. Breakfast tacos. Think outside the box a little bit. Instead of just pulling a box of cereal out of the cupboard that might be loaded with a lot of sugars and refined flours, you can make tacos out of eggs and do them either on a Corn tortilla or a flour tortilla. Really be out of the box and do a crunchy, crunchy tortilla. Or let them use a tostita dip scoop and dip their eggs into that if that is appealing. And you have little ones. Egg muffins are something that you can make ahead of time. Put in the freezer and pull out. That's a great family activity too, by the way. You can take, you know, if you have four of you in your family and you have a 1212 muffin pan with 12 little, you know, individual muffins, each of you can have four muffins and you do your own deal whatever you want in those, which is a lot of fun. Use your crock pot. Crock pot. Chili, tuna and chicken quesadillas. My kids, when they were little, one of their favorite lunches on the weekends was tuna quesadillas. And you can get flavored tunas now. You've probably seen them barbecue and lemon pepper. You just mix that tuna up with a little bit of mayo and spread it inside of the flour tortilla and then brown that up in a pan. Serve it with some vegetables, some chopped up or sliced up fruit would be a great lunch option. Or eat it for breakfast. You know, we can eat outside of what would be regular meals if that's appealing. Burrito bowls are awesome. You know, you have a grain, you've got some vegetables, you got a protein, and you just kind of throw that all together and top it off with some guacamole, some salsa. It's just a really, really fun option. Next slide, please. All right, bring out the dinner fairy. So I call my crock pot the dinner fairy. So I'm an old school gal. I really, I have a instapot, but I just haven't fallen in love with it like I am with my crock pots. And I mean literally. It's not unusual for me to have two and three crock pots going on my countertop at the same time. When I put my food in the Crock pot at 6 o' clock in the morning, there's no stress for me about what's for dinner because it's done. All I've got to do is set the timer or if I come up out of my gym or in and out of my office. I have a home based business. Make sure that I'm not overcooking anything. There's just something wonderful about being able to smell that as it's cooking. That's one of the things I think I don't like about the instant pot. There's no odor with it. But the instant pot is amazing for families who need to have dinner on the table in half an hour and they haven't defrosted anything. I'm a planner, I'm a prepper, so the crock pot really works really great for me. You can go online and you can find wonderful, not your mother's crock pot recipes that are so amazing. You can make crock pot chicken enchiladas. You can throw a whole organic farm raised chicken in your crock pot with some bone broth and let that on for eight hours on low. I do that at night. So I'll take a frozen farm raised chicken out of my freezer at 10 o' clock at night, put it in my crock pot, put in 32 ounces of bone broth, season it a little bit, put the lid on and I put it on 8 hours on low and I wake up the next morning and it's like it's Christmas morning. The thing is done, ready to go. And I can either eat it that way or I can use it in other recipes that I'm preparing. But there are a tremendous amount of recipes. I just encourage you to go online and find what your family likes, do your menu planning, do your grocery list and you've got this. It will really make a big difference. Make it easy. I think that might be my last slide.

Yeah, okay. Yes, it is. So I mentioned that there is coronavirus testing in our area. Thank you, Donna. That was a wonderful presentation. I actually have a couple of questions, so. But I wanted our participant to ask first. So I'm gonna. I just have a couple more slides and we'll be done. So better. So if you are getting any offers or any emails or see anything on Facebook about home testing, it's do not do it because it's too risky to try to try to sample the virus yourself at home. You may not do it correctly and you're wasting your money. So you should go to a facility that knows what they're doing. They're able to swap for the samples for you. The better med Urgent care that they're on plank road. This is their phone number or you can go to this website. You can actually make an appointment online as to when you can come in. And it's called curbside testing. So you pick a date, the time, and they come and you drive through the parking lot and they will do the test for you. It will be billed to insurance and they will tell you exactly what your co pay is or your co payment is, and if you don't have insurance, I believe they said it's about $200, but please call this number to find out. So also, beware of scams, too, that are capitalizing on fears and anxiety at this point. And so the FDA sent warning letters to seven companies warning them to stop advertising fraudulent cures and treatment. Who are they? Vital Silver, Quiescent aromatherapy, Zephyr Guru Nana Vivify, Holistic Clinic, Herbal Amy, and actually the Jim Baker Show. They're touting teas, essential oil, tinctures, and colloidal silver as treatment for COVID 19. So be aware of this. So I want to end that. We're all in this together. The pandemic can seem overwhelming, but in truth, every person can help slow down the spread of COVID 19. By doing your moral duty, you can make a big difference to your health, that of others, and we can flatten the curve. The sooner we do this together, in our solidarity, we can get back to our life. So I want to end with another Tony Robbins quote. When you are grateful for anything that you have at this point, fear disappears and abundance appears. We may be thinking that we're locked down, we can't do what we can. But we all should think about what we're grateful for. We have our family, we have our health, and we should think about the people that are in the front line, the healthcare workers and the people that are not doing so well right now, and all the people that have died from COVID 19. We want to make this an interactive session. So I will unmute the participant here, see if I can do this, huh? All right, I don't think I can mute you all, but go under the chat box to type the chat box to type your questions if you can. I thought I could unmute, but I can't unmute everybody. Let me see. Because I like to know what your concerns are and what are your concerns. And let me go under the chat box. Can somebody type something under the chat box? Donna, are you able to type something on the chat box?

All I'm seeing is you. I don't have. Oh, here we go.

Yeah, yeah.

Okay. Yep, here we go.

Are you seeing me or you're seeing the chat box?

I'm seeing you. I just got the chat box.

I pulled it up. Yeah, I'm not seeing the chat box. What does the chat box say?

It's on the very bottom of your page.

Hold on, I'm just.

I'm sending it right now. I'm sending one. You see my comment?

All right, I got it. Okay. All right, here it is. Yep. All right. Now everyone that is here, can you type something in your, the chat box for any questions? Don't be shy. We're here. And so please type something in the chat box and we'll be here. I know that at least I can start with and Donna and I can actually see the chat box right now. So I have a question. You mentioned about vitamin D. Can you go over that again about how long exposure, how long do you need to sit outside for vitamin D? And you said you had to sit outside but don't go in right away and take a shower. So can you clarify on that?

Sure. So when you sit outside to get, you know, people say I'm getting my vitamin D, you know, and they're out for like two minutes. You are not actually exposing yourself long enough if you're, if you're all covered up. To actually create vitamin D through the cholesterol synergistic, you know, chemical exchange that happens. You have to expose your body up to 20 minutes and your body really needs to be exposed like, you know, 20 to 30 minutes. Just about to time when you get that pink tinge. We don't want to get sunburned, but you don't want to put sunscreen on because it blocks the absorption of the sun rays to make vitamin D. Then just as importantly as that, you don't want to run inside if, say you're sweaty, say you went and you mowed your lawn and you took your shirt off. If you're a guy, you don't want to, then go get in the shower right away and scrub it all off.

Because.

You will be removing the oils in your skin where that chemical reaction is taking place. So you want to leave it be in place for at least an hour or so after you've been exposed. Does that make sense?

Right, right, that makes sense.

I say people tell me all the time, oh, I don't need to take vitamin D, I don't need to be concerned about eating vitamin D foods. I'm outside all the time. Well, first of all, if you are dark skinned and tan already, you're not going to be getting, you're not going to be absorbing as much. And then secondly, if you're not doing what I just described, then you're not going to be getting enough. It's a lot harder to get your vitamin D from being out in the sun than most people realize.

Oh, that makes sense, right? Yeah, that makes sense. There. We have a question here. Thank you for that question. By the way, we have access to your slides. I couldn't get all the info on some of them before you moved on. That was great. Thank you. Well, thank you. Thank you. Jennifer. Yes. This is actually on my Facebook Live and that you can actually access the recording of this. So we'll send out a link to the recording and you can see all the slides there as well, and also the link to the previous recording as well. Any other question? I see? I still see some people still on the call, so don't be shy. Type in the chat box. You have any question, Donna?

I don't think so. I think you. You covered it. You did a fantastic job. Thank you so much for providing updates like this. It's just. It's very valuable. I think it helps take a lot of the fear out of things. We feel a little bit more in control. And I feel. That's how I feel about the food factor myself, too. I feel like it's something that I can do for myself. So I feel like you are more in control. And I think that's part of why we've been so fearful during this. It's the unknown.

Right. And I sensed that when this came on, because I see that in my patient and all the misinformation and the hysteria and then turning on the TV and all the media are just really creating kind of chaos and increasing anxiety, more. And confusion. And that's what I wanted to do. This is the time for us to step up and help as many people as we can, as much as we can. And. And the webinar is actually, I was told that the webinar is also going to be under our website, under Patient Resources as well. But this is the time where we can help each other. And this is my. What I see as my contribution to the community, to my patient, to anybody, not just my patient alone, but anyone during this period of un. Surreal, unprecedented time that we should all come together and that together we can really flatten the curve and change this. But not everybody know that they can actually be part of the solution at this point. And I know that our life is being turned upside down and we're at home, but maybe at home we can really think about things that we usually don't do that we're doing. We're spending more family time. We're getting back to the old ways of doing things. I'm. I'm doing. I'm playing cardboard board games with my kids, and I'm cooking meals you know, there are things that I'm doing now that I never thought I'd be doing. It's like I'm counting. I'm counting the squares on my toilet paper. I'm counting the squares of my toilet paper when I'm using it. And one of my dear patient Elijah actually bought me a toilet paper about a week ago because he heard that I was running low. And God bless him, you know, bought me two rolls of toilet paper. Things that I do like, you know, I. Like yesterday I was cooking like, you know, like you. I was. I had two ovens going and, you know, and the stove going all at once and cooking like I've never cooked before. Cleaning my house now. Oh, my goodness. You know, I gotta clean my house and, you know, one room at a time right now, too. And using a whole. Using a CVS l' Oreal kit to color my hair. And now I gotta figure out how to cut my hair or just let it grow now. I, you know, I haven't seen anybody and I am sorry I can't unmute you. I don't know if I could, but. One of the things you're doing right now that you haven't done before, Donna. One of the things. Yeah, one of the things you're doing right now.

Cleaning my house. My housekeeper is older and I told her to stay home. So, yeah, I'm back to cleaning again. And like you said, it's room to room. You know, one of the awesome things about being so fortunate to have a housekeeper for many, many years is that everything's done at one time. You know, you come home or you're done with your day and it's all done now. It's like bathroom by bathroom and I do the floors and then I do the countertops. And your house never quite feels totally clean because by the time you get the bathrooms done, the floors are dirty and. Yeah, I would say that's it. I mean, obviously, as a nutritionist, the food piece for me has been in place and I'm just kind of continuing on. I mean, we definitely. We have eaten takeout food one time in the past month. I feel a little bit bad about, you know, in terms of not supporting small businesses in that respect, but I guess I just have really hunkered down and I'm really doing it all myself. So I guess the main thing would be the cleaning part.

So. Yeah, yeah, no, I hear you. I try to order some food, too, but I kind of like cooking at home. So it's 5:06 and I don't see anybody typing anymore. And believe it or not, we still have people on the line at this point. And so what, what concerns and what questions have you noticed or hear from your client that you can bring up?

I think the big thing is for me, it's supplementation. They want to know if they want to supplement with vitamin C, how much should they take? And it's, you know, what's being recommended is 1,000 milligrams in. Excuse me, 2,000 milligrams a day in divided doses. So it'd be 1,000 milligrams once in the morning and another thousand milligrams in the afternoon. For some people, 1,000 milligrams of vitamin C can give them a rumbly tummy. And if that's the case, then split it up and do 500 milligrams four times a day. And then of course, if you do get the virus, that would increase. I mean, you could be taking 1,000 milligrams of vitamin C every hour. When your body is under the stress of an illness, the body's ability to tolerate or the toleration of vitamin C increases just dramatically. And so using vitamin C as an immune supporter as well as helping you to lessen the symptoms. So they want to know about those things. Also vitamin D, how much to take of that forms of supplements. Now, the liposomals are very popular because the absorption in the body is a lot better. So looking for something like that or just a packet of emergency is fantastic. To get vitamin C, eat an orange, have a grapefruit, have a whole red pepper. But mostly it's been those kinds of things, those kinds of questions that have been directed to me as to what should I do, what should I take. So, yeah, here we have a question. All right, Jerry Hetrick, you better be taking your liposomal vitamin C. That's my youngest daughter, Jennifer Bleca. Hi, Jennifer. Would vitamins would that vitamin. Yes, it would. And again, if there's any loose stool or complaining about their tummy being a little funny, just reduce the amount they take at one time. Like don't do 1000mg but do 500 so that the absorption of it is a little. Is not quite. It wouldn't be overwhelming to their system. But again, like, what's the worst that could happen? They'll have a great bowel movement. So, you know, it's not like it can hurt them. But yeah, I would say for 12 or older, I would definitely go with the 2,000 milligrams in divided doses.

Well, that's a great recommendation there. I want to kind of chime in on something about getting food delivery or groceries. So when you buy groceries and you bring the bags home and you put it on the counter, make sure you have one side of the counter as the dirty side, one side the counter as the clean side, when you already cleaned the Clorox. So when you bring the food home, when it's in the bag, put it on, pour it out on the dirty side, and then you wipe the boxes down with the Clorox or. And is it like fruits and vegetable, wash those fruits and vegetables with. Actually, probably it's open water. Because you don't know whether in the grocery store, somebody that could be infectious had grabbed, use their hand and grabbed that fruit and put that down too. So you have to kind of wash your vegetables and your fruit. Unless that vegetable is in a bag, then it's protected. But you make sure that when you bring it home, cut the bag and put it and wash it, Wash the fruits and vegetables and then clean boxes with Clorox. And then once you do that, you can put it on the clean side. If you order food delivery, then if you order food delivery, then when it's delivered in the box and take it out of the box, put it on your plate and zap it in the microwave for two minutes. All right, so just a little caution. And that always, always wash your hands. I now can say that since coronavirus and, you know, I wash my hands so much that my hands are cracking and I use. I use lotion, like almost every five minutes as well. So we have, we have another question from Jerry said. Is there a difference of vitamin C intake between cuties, grapefruit and oranges? What does that mean?

She means, like, if you eat the little cuties or like the little tangerines, how in the amount of vitamin C and I. Yes, there is. Just based on size, there's going to be way more vitamin C in your grapefruit or your orange than in a smaller piece of fruit. Also, the other thing that impacts how much vitamin C is in a piece of fruit is how long it sat in the grocery store, how old is it? Because vitamin C, again, is water soluble and it oxidizes. So if it's an older piece of fruit, it doesn't have as much as a fresher piece of fruit. So it's a little hard. Like when you look up online, how much vitamin C is in an orange, it's going to be variable. Whereas if you do a packet of Emergency. You know you're going to get 1000mg of vitamin C in that packet of emergency. So for a time like this, if you are, I'm not discouraging eating the fruit at all. Do, do, do. But if you are not a big fruit eater or you are concerned whether or not you are getting 60 milligrams of vitamin C or 150, go with a liposomal vitamin C product or a emergency because it's standardized and you know you're getting a set amount.

Well, that's actually good. I didn't know that bell peppers were red bell peppers. You said vitamin C and I love red bell peppers. So do I. Yeah, I can eat it plain.

Yeah. Do you, do you see the baby ones now? Two of those, they are like, they're little scoopers. So I love those because people always need a. I say they need a shelf for their dips, they need a dipper. And usually those dippers are crackers or chips or something that's a lot of. It's processed, it's high in carbohydrate. So I encourage using little mini carrots or carrot slices. Celery and those little bell peppers that are tiny, the little baby ones, you just cut the top off and clean out the little bit of seeds and then stuff it full of guacamole, stuff it with some hummus. They're amazing. I love doing those. They're really fun just using those little mini peppers as a scoop.

Oh, I never thought of it that way.

Yeah, yeah, it's really great.

What do you recommend? I mean, since if you're going to eat a lot of fruits and vegetables, you're going to have to go to the grocery store frequently.

You do. And so if you're going out, of course, wear your rubber gloves or your plastic gloves, wear your mask or. I do Instacart. You know, I'm a big Instacart girl. Instacart goes to Aldi's, they go to Lytle, they go to Giant, they go to Wegmans, Shipt does Super Target. I think they do Weiss Market. So there is a minimum order, you have to order a minimum of $30, I think for them to do a delivery. But that's where the menu planning comes in because I just did an order today and Wegmans, I put my order in at 10:05, they gave me a five hour window for delivery and it was in my garage at 11:42. So they're really working hard and I tip my shoppers well. Because they're out there, you know, for me, you know, they're, they're risk taking a risk by being in the grocery store. You know, I'd rather not go. I will go if I have to. But you're right, those perishables don't last as long as the other, you know, stored foods. So. But you, you can do a, once a week to get your perishables, you know, if you plan for it. And you know what you're going to do with everything? You can, you can do a once a week, once shop with your perishables.

Right, Right. Yeah. And I, and I actually order from Instacart from Wegman about a couple of days ago. And that's, that's great too. So thank God. And I'm glad you said tip your shoppers because, you know, they are out there. They are for you. Now, when do you decide to shop from Wegman or Aldi's or le?

Yeah, you know, I like a lot of my proteins from Wegmans because I can get a lot of grass fed. I can get organics on a regular basis that I trust. I love Aldi's for their produce. And most every, anytime I go into Aldi's, I can get those little mini bell peppers. I can get organic broccoli, I can get organic romaine, organic bread, mini tomatoes. And all this is close to me. So I can pop in there for a real quick veggie refill midweek if I need to. And here's what was interesting when this all went down about two, three weeks ago, when the grocery stores were just completely annihilated and cleaned out, Aldi was well stocked. It seemed like everybody hit Wegmans, hit the larger stores and Aldi's, I could get everything I needed. So it was nice to know that I had that as a fallback. And from a financial standpoint, it's a lot cheaper at Aldi's than it is Wegmans. You know, I'm fortunate that I can afford to shop at Wegmans a large part of the time, but not everybody can. So I'm always keeping an eye out where my clients can find healthy food at a reasonable cost. And Aldi's in Lytle definitely offer that.

And when you shop Instacart, is every item that is available on, in the store available on Instacart?

If it's listed, it is. You know, typically when a couple of weeks ago when it was really crazy, it was. They didn't have a chance to kind of keep up with their instacart availability. So they would put that something was available and you would check it to put in your cart. And then when the shopper shop, they'd let you know that it wasn't available or you know, that was happening a lot. Now not so much. They've been able to stock up on their inventory and pretty much seems like if it's there because like when I shop Wegmans, it'll actually have a line through it and say out of stock, you know, Toilet paper and paper towels you still can't get at Wegmans, you know, but you can get, you can get toilet tissue, a four pack of toilet paper at Aldi's pretty much every day now. But they're limiting you to one purchase at a time. Now I shop for a shut in neighbor who is recovering from a surgery and they allowed me to put her things and pay for it to get a separate receipt and they allowed me to get toilet paper for her and they allowed me to get toilet paper for myself. They have like the shields up at their checkout. So you are, you know, you're protected, the cashier is protected. And I'm amazed at how many people are wearing masks now. It's not weird anymore. I understand what your friend was saying because about a week ago or you know, it was that way, but now I don't even, you know, I don't get any weird looks wearing a mask when I'm out at this point most people have them on. I think most people are looking at those people that don't have masks and say, where's your mask?

Did you wear your mask?

Yeah, absolutely. Yeah. And it matched my outfit.

That's right. That's right.

It just happened to.

Is it a cloth mask?

It's a cloth one, yes. My daughter's mother in law made that. Made it. And it's gray and white polka dots on one side and stripes on the other. And so I just wash it every time I wear it. If I do wear it multiple times throughout the day, I'm spraying it with an essential oil blend which smells really nice and may help with killing anything that is on there. But I am washing it daily.

Oh wow, that's wonderful. And so, yeah, so it's 5:20. Thank you, thank you, thank you for being with me on this webinar. And I look forward to probably having you back and just maybe some ideas of any other ideas you may have. I would love to tap into your knowledge. I learned something today. Always good. Always. I try to learn something new for the day. And I've actually learned a lot with the past three weeks. And I never, ever learned, especially about, you know, microbiology and science and epidemiology, all this stuff. So it's kind of nerdy stuff, but kind of keep us keep me on my toes. So thank you very much. We will. I will be back next Sunday same time at 4:00 Eastern Time for updates. And we'll probably do something like meditation and breathing. So I hope to have you back soon, Donna. So thank you very much.

Thank you so much. Thank you.

All right. Bye.

Bye.