Welcome back to my channel and welcome if you're new here today. I have a super fun video for you We are going to be talking about the essentials What are the essential items that should be added to your grocery list? These are foods that are going to help you lose weight Stay on track feel full and satisfied and most of these foods If not all of these foods fall into the clean food category. So these are whole good nutritious foods So let's jump into the essentials that should be on every grocery list So before we jump into the essentials, I want to talk a little bit about Transitioning over to clean eating. I've gotten a lot of questions about this a lot of people say it's too expensive I can't buy organic food There's no way that I can completely clean out my refrigerator my freezer and my pantry and go to the grocery store and spend hundreds of Dollars buying all of these new clean eating foods So my suggestion is baby steps my friends take it one step at a time Sub out one of your process foods for a clean eating food And every time that you do grocery shopping or make a trip to the store Just gradually start subbing out those processed foods for some more clean eating foods And it's a very very easy organic smooth transition and speaking of organic There are not all foods need to be purchased organic now for me That's something that I've chosen to do on my journey But that doesn't mean that you have to buy all of your fruits and vegetables organic I had a video that I posted a few weeks ago about the Dirty Dozen and the clean 15 I will make sure that I link that video down below for you guys I recommend that you watch that the fruits and vegetables that fall on the Dirty Dozen Those are the ones that I would focus on transitioning little by little into organic Same with your meats and things such as rolled oats or some of those foods that are heavily sprayed with chemicals and pesticides And now the foods that fall on the clean 15 those fruits and vegetables You can continue to buy just conventional and non-organic. So just take it little by little I know it can be overwhelming and you can feel that it's really really costly But if you just take baby steps, it makes the transition a lot more affordable and a little bit easier and less overwhelming I've into the essentials when it comes to grains and proteins So here are some recommended essentials that you should swap out those Processed items for that are a little bit more whole food and cleaning number one is going to be quinoa quinoa is actually Considered a protein source as well And it is something that you can easily sub out a rice or pasta and gradually switch over and enjoy quinoa Also swap out your white rice for brown rice Millet is another great grain source and also soba noodles soba noodles are also a source of protein similar to quinoa So those are just some great grain alternatives that you can put on your grocery list and that are essential versus those white Postas and those white rice is just gradually switch them into a more nutritional dense version of that grain Tahini and tempa are other great options for a good grain and a good source of protein Now if you are vegetarian or vegan, you know that tofu falls in this category is another great protein source That would be an essential for a healthy eating diet now Let's talk a little bit about beans definitely stock your pantry with beans black beans Canolini beans Pintos lentils those are all great options I will caution you if you are buying a canned version of these beans Just try to buy a VPA free can that way you know that the can itself isn't adding additional chemicals into The really good whole food of that bean or really any canned food ingredient in general also chickpeas are amazing Not only can you make them into delicious hummus? You can cook them in your oven and make roasted chickpeas You can add these to salads chickpeas are really a great essential and a good clean eating staple to have in your pantry There are so many great things that you can do with chickpeas and they're just a really nutrient dense version of a Bean also nuts are a great thing to have in your pantry everything from raw almonds raw cashews walnut sunflower seeds and even your traditional almond butter nut butter Peanut butter just when you're buying any type of a peanut butter or nut butter Make sure that you really take a good look at the ingredient label and you really only want to see the nut itself And maybe some salt you don't want to see any other type of oils or additives or added sugar to that nut butter So you want to try to stay away if you can from things such as jiff or skippy because not only do these have a Ton of added sugar. They also use hydrogenated oils So just really watch your ingredient label button nut butters you guys this is a staple This is an essential I eat nut butter. I would say every single day It keeps me satisfied and full and really it's not bad on your smart points You can have a tablespoon of most traditional nut butters for about three smart points now If you really want to be crazy you can have two tablespoons for six to seven smart points So you can definitely work it into your day and it helps keep you away from snacks because it keeps you full and satisfied Next up are what are some essential veggies and herbs that should be added to your grocery list number one My friends is kale and spinach highly recommended that these are purchased organic because they are top on the dirty dozen list So kale and spinach are great not only for salads You can add these to smoothies You can even make kale chips in your oven and they are just full of fiber and really nutrient dense Great option for some leafy green really any other type of lettuce is great The only lettuce that doesn't have any nutritional value is iceberg doesn't mean that you still can't eat it You're just not gaining the nutritional value that you are from other leafy greens such as romaine or spinach or kale some other essentials Are onions and garlic. It's recommended that you go ahead and buy whole garlic rather than minced garlic I didn't know this so I have a big jar of minced garlic in my fridge from Costco So I'm trying to use that up and then I'm gonna transition over to just traditional garlic The thing with garlic for me is I hate peeling it But I saw at Trader Joe's that you can buy in a little bag peeled garlic It's already peeled for you So all you have to do is chop it up and add it to your dish So that is an essential that's going on my grocery list as soon as this big job of minced garlic is gone Another essential for your grocery list are tomatoes plum tomatoes cherry tomatoes Try to buy your tomatoes organic as well because they also fall on the dirty dozen And then of course any other vegetable that you love broccoli Brussels sprouts fennel carrots mushrooms You name it add tons and tons of veggies to your grocery list every single week You know that I've been on this roasted vegetable kick. I'm loving them I feel like I'm eating just a ton of vegetables But it doesn't feel like I'm eating a ton of vegetables because they taste really really good So just find vegetables that you enjoy and vegetables that you can prepare in a manner that you're going to eat them with Preferably all of your meals throughout the day also herbs fresh herbs Especially are great to add to your grocery list cilantro parsley. I love basil. You can also do mint thyme sage Just find the herbs that you tend to cook with most often in your recipes And if you can find them or even grow them at home yourself, I think I might do that myself Go ahead and add those to your grocery list as well Next is condiments and flavorings now. This is a tricky situation my friends condiments and Flavoring is where you're going to not only skyrocket smart points But they are going to be full of artificial Ingredients that you should try to avoid in your diet But there are some great condiments and flavorings that should be Essentials on your grocery list starting with a good quality oil My very favorite as you know is avocado oil. It's my baby. It's the love of my life I love the chosen foods you can buy the big bottle at Costco for less than 11 dollars They also sell it at Trader Joe's and honestly most grocery stores The best price is just going to be at Costco or Sam's Club Also any type of high quality extra virgin olive oil stay away from the cheap olive oils Look at your ingredient label and make sure that you have an organically Responsibly source extra virgin olive oil as the ingredient some other great oil alternatives are coconut oil and sesame oil I love sesame oil in any type of Asian dish It just adds that really really good sesame toasty flavor to all of those dishes something That's common sense, but some great options for a really good seasonings are salt and pepper But when you're buying salt stay away from iodized Traditional white table salt and try to buy either a pink Himalayan salt or even better a Celtic sea salt This is salt in its absolute most natural form. So pink Himalayan salt They say is a salt that you add for flavor So in the event that you're having maybe some green beans You're gonna sprinkle a little bit of that pink Himalayan sea salt on top where you should be Cooking with say a Celtic sea salt pink Himalayan salt. They say is not the best for cooking I use it only because that's what I have on hand But once that is gone, I'll probably have both the Celtic sea salt and pink Himalayan salt in my pantry Some other great condiments are hot sauce again Just kind of take a look at the ingredient labels and tamari sauce which is a replacement for soy sauce or Coconut Aminos, which is another great replacement for soy sauce just a little bit more in its natural form I love the coconut Aminos at Trader Joe's Dijon mustard apple cider vinegar Red wine vinegar and miso are all additional great Condiments that you should add as essentials to your grocery list These are just things that are going to enhance the flavor of your food for a little to no calories And most of these contain really good clean ingredients apple cider vinegar as you know has so many health benefits But I find that I use it a lot a lot in cooking You can add just a cap full of it to a crock pot instant pot or pan of chicken And it's just going to really help make that chicken nice and tender It's great in so many foods And it's also just a really great for your body to have a little bit of apple cider vinegar as part of your diet And also for condiments maple syrup you guys maple syrup is a great option It's an all-natural sweetener and a little bit goes a long way But when you're buying maple syrup try to steer clear of things such as Mrs. Butterworth's or log cabin Or those serfs that you find at your traditional grocery store, and you really want to buy an organic 100% maple syrup I know again Trader Joe's has a great Vermont maple syrup. I bought it. It is delicious Costco also sells an organic 100% maple syrup for a stellar price So when you're choosing a sweetener again a little goes a long ways And I would absolutely have maple syrup as an essential in your pantry and on your grocery list What about spices or flavorings? What are some great spices that again a little goes a long way with spices again highly recommend buying those organic and Even better if you can grow them in an herb garden at home That's even better because a lot of those dried spices who knows how long they're sitting on the store shelf So if you can kind of grow your own that's the best way to go But the second best way is buying those things organic and some great spices to have on hand are things such as turmeric Cayenne pepper roasted red pepper flakes and cinnamon Trader Joe's has great prices on spices And also in the health food or natural section of your grocery store You can generally find those really good organic spices for actually a reasonable price and lastly I want to talk about sweetener so stevia Whole leaf stevia not stevia extract is a great option. Also, you guys know I love the Lakanto monk fruit sweetener That's a great option for granulated brown and powdered So just make sure that those essentials are also added to your list and in your pantry about fruit I love fruit and since I did this clean eating transition. I decided to limit myself to three fruits a day instead of four I've been loving Smoothies so I do have a smoothie video that most likely you guys have already seen it's already been up on my channel But it was a great way to just really get in some extra fruit and kind of make them a little bit more fun before fruit I always have lemons and limes on hand. I've been loving the Meyer lemons in my water So that has become an essential for me also your traditional fruits like your berries your strawberries blackberries raspberries Grapes oranges pears any type of fruit is such a great option You want to watch your fruits that fall on the dirty dozen list like we talked about in the video linked in the description box Such as strawberries and grapes that are just heavily sprayed with pesticide You want to try to buy those organic if you can afford it and if at all possible and again with fruit It's best to stick with fruit that's in season It's going to be the most flavorful and the most nutrient in I want to give an extra special shout out to bananas as I mentioned my smoothies. I've been loving having a smoothie every day Bananas are great for real sweetener in any type of smoothie or protein shake What I do is I buy a bunch of bananas I let them get really ripe and then I cut them in half and throw them in a bag and in my freezer And that way I always have frozen bananas on hand for my smoothies or my protein shakes And it just adds that natural sweetness and the last fruit that I want to touch on is avocados I love me some avocados I like to buy the small ones or the teeny tiny avocados because then I don't feel bad eating the entire thing With a meal or in a day and then they don't go bad as quickly either. So avocados are great They are high in fat. Yes, but it is a good fat And it's very important while we're losing weight and on a health journey in general that we're eating good healthy fat Such as avocados avocado oil olive oil It's important to take the points for those every single day same with nut butters It's worth having that instead of a bag of chips or a cookie or some crackers It's gonna give you a lot more nutritional value And it's going to really just help you with your weight loss process and healthy eating in general lubricates your joints and avocados keep you nice and full Next are essential Snacks now I don't want to deep dive too much into snacks because I am going to be putting out my clean eating favorite snacks video Here shortly, but I do want to touch on a few snacks that you should go ahead and add to your grocery list and make part of your Essentials number one is hummus. Hummus is delicious. There are so many great hummus options out there I love the organic. Hope hummus. I found it to have the best ingredients of any hummus that I have found It's delicious and you can have three tablespoons for two smart points instead of two tablespoons for two smart points So you kind of get a little extra bonus But hummus is great to dip vegetables in crackers Breads to spread as a condiment on sandwiches hummus is a staple also for breads Try to buy an Ezekiel bread or a sprouted bread and same goes with your tortillas an Ezekiel tortilla The law tortilla factory makes a really good high quality good ingredient tortilla for a limited number of smart points One or two depending on the size of the tortilla and as far as breads goes trader Joe's has a great sprouted bread and you can never go wrong with the Ezekiel bread Which is found in the freezer section of most grocery stores raw chocolate or dark chocolate is another great snack to have on hand Lilies you can also buy cacao nibs those things are nice to add or have is a dessert for that little bit of chocolate and Sweetness as far as chips go you want to again look for a sprouted chip a quinoa chip a black bean chip Trader Joe's has some great options, but my favorite place you guys to find any good snack is on the thrive market I have a link down below if you click the link and you sign up for a one three or twelve month membership with thrive You get twenty dollars of free groceries. It's an amazing deal It has thousands and Thousands of organic raw clean eating healthy foods for way less expensive than any grocery store I have yet to find these foods at any other grocery store for this great of a price the membership is Extremely reasonable. I recommend the year membership It's about five dollars a month and you get free shipping whenever you place an order and you can order as often as you want and Literally everything I'm talking about today. You can find on the thrive market So I ordered from there at least two to three times a month So I definitely feel like it's a great bang for your buck and again the prices are amazing They have a really good sprouted tortilla chip that is the thrive market brand highly recommend also Siete makes a really good grain-free tortilla chip. They have flavored nacho line really really good ingredients So just watch your ingredients, but it's great to have some sort of chip and salsa on hand crackers Pretzels popcorn when it comes to crackers. I really like the simple mills That's a great brand as well as Mary's gone crackers. Those are some great options Popcorn, it's best to pop your own But Trader Joe's has a really good olive oil popcorn that has fantastic ingredients and pretzels again Just kind of watch your ingredients the thrive market has a butternut squash pretzel. That is amazing. You guys It's so good. It's better than a traditional pretzel. You're getting in a dose of vegetables I mean so incredibly good and extremely affordable Also, you want to have some type of organic cheese on hand as well as you want to have some quick easy throw in The microwave options with good ingredients Amy's organics make some really good frozen options She has burritos and pizzas and frozen meals. So in the event that you just can't make a meal It's best to have something that has really good ingredients on hand So that is an absolute essential for your freezer frozen fruit is another essential I always always have frozen fruit in my freezer. I generally buy organic. It's great for smoothies You can add it to Greek yogurt frozen fruits Just great to have on hand Especially if you're wanting a fruit that isn't in season whenever frozen fruit is packed It is packed at the peak of its freshness. So you're getting the best strawberries in the dead of winter So make sure that you always have some type of frozen fruit preferably organic on hand And one other honorable mention is the enjoy life brand they make in Fantastic ingredient chocolate chip and they're so good. They make cookies and crackers So that is another item that you can find for a great affordable price on the thrive market But enjoy life is another great brand to add to your grocery list kind of along the lines of snacks I want to talk about seeds like nuts and seeds some great things to have in your pantry And you can use these in smoothie bowls in smoothies to top your yogurt your cereal you name it It's great to have quite a few different types of high-quality nuts and seeds on hand Pumpkin seeds are a great option Costco has a really good deal on organic pumpkin seeds right now Chia seeds are another thing. I always always have on hand hemp seeds. Those are great to add to salad I talked a little bit about cacao nibs. Those are just little chocolatey bits. They're real authentic chocolate They're not like having a milk chocolate Hershey's bar, but they give you that crunch of chocolate and the sweetness I love goji berries. You guys saw that. I put those on my smoothie bowls I put them in my quinoa breakfast bowls. They're great They best price for those dried with no added sweetener. So there's zero points technically is on the thrive market I do buy their goji berries You guys have seen me show them in several bit videos And lastly you want to have some type of a cacao powder or a matcha powder on hand Those are great things to add for chocolatey or some added nutritional benefits to yogurt smoothie bowls smoothies Those types of things want to talk about essential beverages We know that water is absolutely a must on our weight loss journey or just a healthy eating or healthy lifestyle Drink a lot of water add your favorite fruits to that for fruit infused water You can also get the sparkling water. The best option is going to be spin drift That is the only sparkling water on the market that doesn't have natural flavors And we talked about natural flavors in the what to avoid as far as ingredients go video I will link that down below for you guys as well But spin drift is great They sell it at your grocery store trader joes and cosco sells it by bulk But some other great beverages to have on hand are things like kombucha Even better if you can get them with the chia seeds I love kombucha and to be honest when I drink it, I don't count the points Now half of a bottle of kombucha is generally one point and a full bottle ranges from two to three But I don't actually count mine. I don't have it very often And I figure that the benefits that I'm getting the probiotics prebiotics and the gut health benefits that I'm getting far out Way the little bit of smart points and generally an entire bottle is 50 to 60 calories So I don't count it But if you choose to count your kombucha then definitely do that coconut water is another great beverage to have on hand You can use this as a base for smoothies. Just keep an eye out for natural flavors Also your almond milks your hemp milks cashew milks coconut milks I found that the best milk alternative is the forager cashew milk. It has fantastic ingredients It tastes really good. It's nice and thick and again It's always good to have that on hand because it's a lot less smart points than traditional milk And again, it's great to add to baking any type of smoothie or you can add it to your cereal Or just drink it by the glass if that's what you like to do And lastly as far as beverages go It's nice to have some sort of an herbal tea on hand whether it's hot or ice Summer and spring are on their way. I'm going to be making a lot of sun tea And I have some really great herbal teas again try to pick up your tea organic Just because the ingredients are a lot better than non-organic tea And before I go as far as essentials to be added to your grocery list Again with meats you want to pick lean meats And if at all possible you want those to be pasture raised and organic And don't let organic fool you you guys sometimes organic doesn't mean the best ingredients You really want to look for grass-fed Impasture raised and organic when it comes to both eggs and meats And also you want to stay away from things such as diet soda and drinks with artificial sweeteners Just go for a more natural beverage And lastly really watch your prepackaged meats Trader Joe's has a really good organic turkey It's a little bit pricey, but it's really really good You want to watch prepackaged meats for nitrites nitrates natural flavors artificial flavors carrageenan So really watch the types of prepackaged meats that you're buying Try to go with organic grass-fed pasture raised same as you would for any other type of meat that you're purchasing So that's it my friends. Those are my essentials that I have in my refrigerator fridge and pantry And these are the essentials that must be added to your grocery list for a clean eating healthy lifestyle And again, don't be overwhelmed if you're trying to transition over to a little bit better eating You don't have to go full bore into clean eating.  I promise you'll get your money out of your membership And the membership is so affordable I want to say that the year is about 59 dollars and then you get 20 dollars worth of free product So it ends up being less than 40 dollars and you get free shipping when you go on there And place your order and the prices are so affordable You're going to save so much money by purchasing off of the Thrive Market rather than going to your local grocery store And also the Thrive Market gives back to the community in so many ways They talk a lot about that on their website and it ships super fast I usually have my order within a couple of days of placing it on their website So check out the Thrive Market Again, I hope you got some great information from this video and find and choose the things that work for you in your lifestyle You don't have to eat clean just because I am or someone else is and maybe you don't like coconut water Or maybe you don't like hemp seeds on your salad and that's okay Just pick and choose what works for you on your journey Just try to make better choices Better ingredients and better foods for your overall health. Thank you guys again so much for watching if you're new I love it. If you stick around and subscribe I do a ton of videos with a lot of information. We have meal preps and grocery hauls all W. W. Friendly from a W. W. Channel through and through. I love Weight Watchers I am on the blue plan and I follow a clean approach to weight loss if you haven't So make sure you hit that subscribe button and of course the bell So you're notified whenever a new video is uploaded I'd love it if you thumbs up this one if you enjoy getting just some types of informational videos every once in a while as well as comment down below and let me know What are some things that I shared with you that you're going to add to the essentials of your grocery list? Thank you guys again so much for watching. Have a wonderful rest of your day and i'll see you in my next video. Bye


Well, good evening everyone Hopefully you can join us and if you can't join us now, of course you can watch the recording later I am so delighted to be here tonight with a longtime friend and Professional colleague dr. Olga Stepko, and I want to just introduce her briefly Yes, hello, so dr. Olga Stepko is an expert at helping people achieve rapid transformation for professional and personal growth She's a medical doctor from Russia. She's used applied neuroscience methods to help her clients including myself Have more skillful fulfilled joyful and healthy lives her clients include over a thousand high-performance Executive entrepreneurs celebrities doctors and other professionals and their family members She can help you quickly identify and transform unconscious programs beliefs and internal conflicts that create issues blocks or Limitations in various areas of your life including business relationships and health. She's also The creator of belief medicine TM. So welcome tonight dr. Olga I'm super excited to be here with you my friend And I'd love for you to tell a little about how we met and how we got to know each other and First of all dr. Jill is one of the most amazing medical doctors like a baby Matt in my life in Russia and here and she's an expert in functional medicine And what's special about her about dr. Jill? She's so kind and compassionate And she truly care about people and to get the best results for them and we introduced by a person we know Together and we met in person during Anti-aging medical conference a forum in Las Vegas and we had extensive very interesting Conversation Conversations about mind about the body about medicine. I truly enjoyed Talking to you dr. Jill and me too. We just clicked and I was so excited to learn more about NLP And I know we'll talk about just bits and pieces of that tonight One of the things we wanted to bring you is there is so much Anxiety and fear and it's it's in the collective consciousness Which means you're going to feel it when you wake up in the morning when you go to bed at night And it's really important to have tools not only vitamin C to help your immune system But the mind and body are so powerful And many of you know years ago when I was 25 I had breast cancer and one of the biggest things that I did to support my body and immune system was Things to do with the mind so we'll go into some of those I'll share everything that I can Tonight dr. Olga will share some tips and at the you stay through we're going to have questions at the end and dr Olga's going to take us through some really unique Exercises that will give you will basically empower you to when you're feeling the stress of the world right now So you have some tools so that you can actually come back to yourself and have power over your own immune system And we're really building resiliency and if it's okay dr. Olga I wanted to share a little quick story and some pictures Try to share my screen Give me just one sec so Let's see here. Okay. Here we go. We'll try this and see if everybody can see yay, okay So I think you can see my screen. I'm going to leave it like this I don't lose the other screen and it just start resilience. I just want to start resilience is what we're building It's the capacity to recover quickly from difficulties It's toughness and you know one of my core values love joy faith and the fourth one resilience I I don't always live this but I want to embody it to the to the highest degree because really truly Resilience is such a measure of strength and ability to overcome and we're all in this We're all in this really difficult circumstance right all of us none of us are Unaffected and if we can teach you how to build resilience It's how do you recover quickly? How do you get through this and how do you develop a toughness a mindset so that you know? Whether it's a pandemic or you lose a friend or family member God forbid or you have a financial loss Or all of these things you know how to recover and how to Use those difficulties to create a strength in yourself so that you know you can overcome the next thing So I want to share with just two minutes real quick a little experience I had this fall that may shock you so this is me on the third flat iron And I have to tell you you know most people will climb a really really tall like three-hour thousands of feet climb They go to a climbing gym beforehand and my colleague who asked me to do this is a professional rock climbing guide And he said you know what Jill I'd love to take you rock climbing. What do you think well? I'm game for a new adventure. So not having any idea what I got myself into. I said sure that sounds like a blast Until I got to the bottom and I looked up and I literally I literally lost it and I'm I'm tough. I got resilience, right?  I faced many many many scary things in my life and I remember looking up and thinking oh my gosh I don't know how I'm gonna do this a zero training zero experience just faith and resilience and What I did is I had I did have faith because I had a really not only because I believe in God, but also Unfortunately, I see dr. Jill Got frozen frozen screen. We will wait a little bit Hello, are you there dr. Olga you got little bit more than I'm so sure yeah, I know I think Okay, good, I think we're live again. Let me get back to the screen. Okay, so let's get back to this. Let's go stop shaker Okay, oh and they're saying there's no sound so I wonder if there's a sound issue. Well the good thing is we have the recording so Okay, well, I'm gonna go quickly through this anyway on this climb so it looks like we're still live and Is there is a sound? Yeah, let's check our sound real quick and make sure that's going Okay, oh and they're saying there's no sound so I wonder if there's a sound no, we're on okay It just I think froze. Okay.  We just keep going all that to say here I am like thousands of feet above the earth on this climb with no experience and I remember literally just thinking okay there's rock in front of me and holding on to that rock and There was times I was on there where I was so scared first of all I told myself I'm not gonna look back because if I look back and see the big picture And you know this is relevant to today because I think that one of the things that has helped me most Optimistic is I don't watch the news I get information from good sources like the CDC and the government and The medical boards, but I don't watch the news guys.  You're gonna get what you need to know from neighborhood alerts There's other ways to do that and honestly it is kept my sanity because there's so much pandering of fear and when you start to for me on the mountain or for us on the news You start to look back and look down and it makes you scared and it builds anxiety So one of the best things you could do is turn off the news. So what I did literally is I actually Bit by bit would sing songs to myself as I climbed up You can see me climbing up here towards the top almost to the top This is the view from the top and then I jumped off the top of that backwards on this rope to get down to where I'm standing So I'll get rid of this photos but I just wanted to share that with you because you know We can take something we've never done before like a pandemic the some situation where we have no experience And I want to talk just real briefly about When we have stress we're going to talk a lot about immune system and stress tonight But let's set the stage because there's clear evidence that there's four things. I use the acronym nuts and UTS These are things that predict a stress response and one of them is novelty. Guess what? We're in a new situation It's novel for all of us. Next one is unpredictability. This is completely unpredictable The way I've been talking about it is we're going moment by moment. We don't know what the next moment's gonna hold Unpredictability is you threat to ego is the third one This is a big threat because a lot of us are losing financially economy people are without jobs We might be sick and the last one is sense of control We don't have a lot of control over this virus like literally on all four of the major players of the stress response It hits in a massive massive way So I'd love to hear if you have any comments dr. Olga. I've just kept the stage here, but thoughts on stress and resilience It's just your stories amazing Amazing climbing that mountain it's thrilling I Surprised how did you do it? Yes? I am too honestly because I remember at the time thinking oh my goodness And you know the guide he says the first like a quarter of the way you could turn back So if you think that you can't do it you need to tell me before we get up to this point because we can turn back We lose a little equipment, but it'll be okay, but once you get past that point There's no turning back none. There's no way I mean you could but it'd be almost impossible and he basically gave me that criteria So I got to that point and I was so scared. I was so scared But I thought if I don't do this I will always regret it not trying So once I got past that point I had no choice and I'm thousands of but and yes, I have ropes but when you're climbing many of you climb know This I'm a novice still but when you're climbing those ropes aren't holding you there for emergency So if you fall 100 feet, it'll catch you, but there's no guarantee and It also it's just there for you're not pulled tight like you're not being pulled up Literally you hanging on with your bare hands and feet to the rocks, but thank you for sharing I think it's so relevant to our situation. Don't you yes and also it's interesting Listening to your story. I was thinking about it can be a metaphor for life for your life if there is certain challenging things are Hipping in your life if you are resilient and strong And there is no way back in anything right? Yes, sample you started to write a book It's challenging. Yes. No way back. You would like to finish it now, right? Absolutely. Yeah, like once I've talked to the publisher a few weeks ago And I should have all the details soon and hopefully 2021 my book will be out, but once I sign on the dotted line There's no turning back And I'm gonna have to produce what I said I could produce I Cannot wait to read your book. Dr. Joe. Oh, thank you. Yes And I have a question for you on on the different news channel channels They said that some people who got infected with Covid virus Did not have any symptoms or recovered some of them had and recovered very fast without any serious complications Does it mean? This people's immune system was strong in your opinion. I Love this question because I'm in the I'm seeing patients virtually and the very first day I started virtual patients I had 10 patients that day three of them as I talked to them clinically what I'm calling it is presumptive Covid-19 because right now the tests are not available for people who aren't high-risk so I don't know if you know this or not, but if you're not over 60 with a comorbid condition or Significant distress or symptoms. You're probably not going to get tested Just because there's not enough tests now that could change one moment by moment week by week tomorrow That could be different but right now the testing isn't available for those of their low risk So when I talk to my patients that are more more of them than not under 60 and a little bit lower risk And they tell me the symptoms which is typically this chest heaviness the lung involvement the fever the body aches the You know flew like malaise all of those symptoms I can be pretty sure because of the lung involvement and based on what they're telling me that they have the virus So on this particular day ten patients three of the ten had the virus either had just gotten over it Had it currently or we're in the beginning stages Yesterday I talked to the patient a patient in New York City that had just gotten over and what happens on day five or six There's this little Influx of cytokines in the lung tissue I won't go deep into detail because you've probably read or heard about it by now But that's where people can have more trouble breathing However, what Dr. Oldo was referring to is people with strong immune systems They can take care of this before it divides and gets out of control and before it triggers that cytokine response So many of the people that I've talked to so far that have had it have been extremely mild And I think that should be really encouraging for most of you listening because if if you were to get it Which is still an if it's very likely to be mild in many cases And by saying that I don't want to take away from the fact that there is a high mortality in some Populations and some risk like we said with diabetes heart disease underlying lung conditions or age greater than 60 However for a lot of people they may not even notice that they get this or the symptoms will be very mild Thank you, and my next question is what can compromise your immune system? Yeah, so this is interesting because One of the things that all of us are dealing with it's why we came on tonight to talk to you is the stress that you're feeling and I just want to really talk about those of us who are empaths I think Dr. Old and I would both be in that category those who are kind of felt now it may not be those of you listening some of You will relate to that But we feel the word world very deeply and we are energetically sensitive to what's going on in our environment So those of you who may experience more stress anxiety or insomnia may be part of that population because in a good Situation you're going to feel someone's joy and their happiness You're going to feel that with them in a negative situation You're going to feel their anger their sadness their fear So right now when the world is in chaos and the nuts acronym is very alive and well for stress There is a lot of fear and anxiety in the collective consciousness and because that's true You're going to feel some of that and some of that isn't yours So guess what sometimes if you wake up you feel stress or you can't go to sleep If you can even identify and separate and say wait a second check in with yourself How am I doing? Well, I'm okay. I'm alive today. I have breath You can start with two or three things that you're grateful for I always have a little journal over here that I pull out and write in every morning And it helps me to get grounded. So even by just taking a breath thinking about what you're grateful for You can separate yourself from that whole consciousness of anxiety and fear, which isn't yours at all Thank you and dr. Jill What foods or drinks can compromise your immune system? I know that you studied clinical nutrition Yeah, so I love this question because you know food is really important And I started to say last time but what I don't think I finished is that stress can compromise the immune system So you owe it to yourself because there is a lot of anxiety, right? But you owe it to yourself to do whatever you can to reduce stress Which we'll talk about methods that you can do that Because if you let that stress get to you over time it will compromise your immune system Which is the very thing you need most to protect you in the situation So foods foods that can protect you in the situation would be you want to eat a diet full of phytonutrients So colorful fruits and vegetables leafy greens If you don't have access to fresh foods, you can do juices or frozen Fruits and vegetables as well you can make smoothies I found I love to make smoothies with fresh kale and spinach and blueberries and strawberries and coconut milk What I did this just in case I don't have access to fresh food Which I do right now is I froze the kale and the spinach and I froze the berries So that I could actually without having fresh fruits and vegetables still make some healthy nutritious Things in a in a smoothie form and it's great to have a foundation of a good protein powder like collagen or something that gives you the protein Things that you want to avoid would be sugar number one There's clear clear evidence that sugar and high-glycemic foods will suppress the immune system There are studies with mice That basically three to four hours after consumption of sugar the immune system the T cells and the cells to help us fight infection went down So lots of studies support that that sugar is a huge culprit now alcohol is another one right now It's not that we time to be consuming a lot of alcohol because that's going to suppress your immune system And what it really does is it pulls away from the resources you need to detoxify And detoxification is going to keep you in optimal shape So if you're drinking alcohol you're basically Shunting resources to take care of the detox of the alcohol that you could be using for detox for your body in general to prevent an infection It's so interesting that red Jill somebody told me recently That she was using alcohol in your opinion to reduce stress She had pretty much She told she does not drink as much and all of this news about this virus stress you so much She was drinking every evening a bottle of wine. Oh boy. Yes And in this case she told me oh, I feel so relaxed Only what you told just now.  I may share a couple of things with you, but let me frame it first so We think about addictions related to drugs and alcohol and I know like even for me most of my life I'm like, oh, I've never had you know, I don't drink alcohol. I've never used drugs So that's not me But I found in the last several years as I've done therapy and work through issues and then NLP with dr Olga some addictions are very subtle. They can be like looking at Shopping online on the internet or be addicted to social media or they can be busyness How many of you have trouble sitting still like me? Or they can be adrenaline activities. Hmm. Amen. I drive a BMW motorcycle It's an adventure bike and I've climbed the mountains way having never climbed before so this is a theme and then There's things like busyness like I said and work work can be an addiction. The reason this is relevant So what we're talking about with the COVID virus is this this virus has forced our entire nation And really our entire world to take a pause and to be more still It has forced us all to Some people are still working. I'm still busy seeing patients virtually But there's all my travel as I put on hold and I would venture to say none of us have been have not been affected with some form Of stillness because we're not going out as much We're not able to do as much and I would be surprised if any of us weren't having a little bit more free time in certain areas Because we don't have all the activities on our schedules, right? What happens in that stillness is if you haven't done the work and if you haven't really gotten still with yourself and then Okay with being still things will come up So when we are busy or online shopping or drinking alcohol or doing drugs or Working and some of these things are good and productive like work They're not all bad addictions But in the sense that addiction is covering up pain that we haven't dealt with or old trauma It's a problem. And so all of a sudden we're all in the space of more stillness Forcing ourselves to be in a place that's uncomfortable and it's no wonder that things percolate up And so we go to something to try to numb that pain And I just encourage you a lot of my work in dealing with this because I'm workaholic. I love to be busy I don't like to slow down and I've had to do a lot of work with being still And I'm so thankful I did some of it before the pandemic because now I can actually sit still and be fine But I will tell you when I first started being still a lot of times I would be anxious like oh my gosh I should be more productive. I should be doing something. I should be this or that or I would feel sadness come up Or I would feel anger or fear or some emotion that wasn't okay And I just encourage you if you're feeling some of those emotions come up They will go right though go through you like a wave and you'll survive and when it first comes up It feels like it's too much to handle but as you get comfortable sitting with that And tap just tapping into yourself and understanding what's happening It's really a beautiful opportunity for all of us to experience greater healing So to me even though this is so difficult and there's lots of uncertainty It's a great opportunity for you to say what's working in my life After this is over. What do I want to put back in and continue walks with my dogs drips to the movie theater out to dinner Whatever it is, but it's also a way to say what do I want to get rid of or eliminate? What distractions were there before that I don't want anymore for me? I love to travel love to speak but now that I'm not traveling and speaking I like being home with my puppies. So it's I'm gonna think about that and I may be traveling less in the future So think about for you. What are the things that you want to incorporate more of? Maybe it's family or your children. You're spending more quality time with them or your puppies And maybe it's some things that you want to get rid of So those are great opportunities now to think about Thank you, Dr. Jill and it's so interesting what you just said all of that Because I had so many clients with similar experiences. They could not be still And peaceful in their mind. They had kind of I call it mental and physical restlessness Need to do constantly many things and in this case, it's all unconscious Yeah, if they are forced to be still it's very uncomfortable Yes and Even I had a client who needed to exercise three hours per day So uncomfortable If she didn't yes, wow, it's and so it's no wonder I wouldn't have compassion Bernie who are Using more alcohol. There's no shame Because what you're just trying to do is suppress that on that unconscious sense of I'm feeling uncomfortable and we all have it That's the thing. None of us are unique. We all express it in different ways I really believe if we broaden the definition of addictions just to cover up our pain We all have ways we do that right we always we cover up our discomfort. So it's a it's a pretty big picture I just want to make sure that you guys know I'd love for you to share this video and ask questions because at the end and we'll come back and get your questions But I just want to remind you I am keeping an eye on that. So we'll come back and try to get your questions On that I would like to add What I experienced with my clients this what we're talking was related to kind of unconscious program inability or no permission to relax And to have fun and enjoy yourself constantly need to do something It was related to certain unresolved traumas. It was not safe in those memories to be still Absolutely Question is Ken I know that There are a lot of different researches about sleep and immune system Ken healthy sleep support your immune system and how many hours do you recommend to your patients to sleep during the night? Yeah, this is a huge one because I feel like with healing if I'm sitting with a patient and they're not sleeping That's the very first thing I need to address because I know that'll affect their immune system really dramatically So sleep is absolutely essential here And so I usually recommend seven to eight hours. Everybody's different though And if you have sleep I have a or a ring that tracks my sleep and it actually breaks it down into REM sleep and deep sleep and light sleep and Awake and a lot of people have FitBits and Apple watches and all kinds of devices If you don't and you care about like looking at things that affect your sleep. These are super helpful I love devices that help me live better and heal and be a better person This is one of the favorite things that I own. It's called aura. Oh, you are a aura ring and it's amazing So what I've seen for me is as I've gotten healthier and healthier I used to be one of those kids that had to have eight hours of sleep. I couldn't function now that I'm healthy I can get six and a half and feel really good But what I see in the tracking device is that in that six and a half hours I'm like 96% efficient on most nights, which means I fall asleep within two to five minutes I get lots of REM and deep sleep anywhere from one and a half to two and a half hours of each and Then I wake up refreshed. So if you can do that process Efficiently you can get six and a half hours and feel great and have adequate sleep But it really depends because a lot of people wake up during the night They can't get back to sleep for 20 30 minutes or they don't fall asleep quickly Or they don't get a lot of deep or REM sleep during the night And so if that happens then you need seven eight nine hours to get the same So for me in six and a half hours I can get two and a half hours of deep and one and a half hours of REM that's a great night sleep Someone else might get two and a half hours of deep and an hour of REM in nine hours So that's really how the sleep works. You need that good sleep, which is why I love to track it Things like alcohol will disrupt sleep. So you might feel sleepy or fall asleep benzodiazepines the class It's like a valium and those kinds of meds same thing So they might help you fall asleep But you actually can disrupt the REM sleep Which is when we make new memories when we process information when we dream and are subconscious will sometimes tell us what what you know What might be coming up? Those are all the important things of REM and that deep sleep is the restful sleep where we can restore and regenerate tissues and cells And What things you can recommend to your patients and to our viewers to stay well during this period of time? And you mentioned something about Milatonin yeah, right Yeah, so that I wrote an article recently if you haven't read it It's some information about potential treatments and it's on my website, which is just my name JillCarnian.com. I'm sure you've seen it But melatonin there was a correlation We don't know yet if it's causation But there's a correlation because of the age and the function of melatonin that there may be an increase in Protectiveness of melatonin levels and some doctors are recommending very high doses Of melatonin to prevent the virus and the way part of the data was showing that the very young are Relatively unaffected by this virus compared to the elderly and there's a very very clear curve in this virus related to age Which I'm sure by now you've all seen Thank you, and you you already mentioned that stress can suppress immune system And I'm curious what helps you to release stress because all of us we have stressful Situations we do not live in a bubble around us What helps you I did ask because I think I have some props down here I think you might too right when I want to Sarah is my little puppy Robbie. Oh, this is Robbie Oh, they want to say I'm gonna have another one I Love it, and then we have this is Mario. This is the other one and he's an old man So he's got cataracts and But aren't they the best stress relievers ever dr. Olga? They're amazing and you know, there's data that shows that puppies and Children and loved ones are cuddling release is oxytocin and these guys we don't have to be six feet away from So we cannot do social distancing one of their dogs and I live alone So these guys are so healing for me because I can snuggle with them and I can play with them And whenever I get stressed they remind me how to live life because every day it's just joy And it's like where's the ball and when am I gonna eat and what's next and oh wait we're going for a walk I saw someone post a friend on Facebook the other day and I laughed so hard He said now I know how dogs why dogs get so excited when we say let's go for a walk because all of us humans now That's the only thing we can do right is go for a walk and I thought that is so funny because yeah Now you can see they're in in the house all day long and then we say let's go for a walk and we're like Yeah Thank you so much for your Expertise and for your wisdom and for your sharing the creature Yes, and I would love to have you share a little bit about you had Told me before we got on the you have a couple really great techniques that you can teach all of my fans and your fans and clients That they can actually practically do to help them So one thing one reason I'm so excited to have Dr. Over here and you've heard her background in the bio She's really skilled at taking people through exercises Obviously the NLP, but she's gonna show us tonight a couple things that you can do to actually decrease stress and improve your immune system Yes, I would like to show to you two Very powerful techniques and they will allow you to release stress pretty much Almost instantly within one minute and I would like to guide you through one technique that can Condition your immune system to be stronger and first technique. I created this technique. It calls instant Relax technique and we're going to do it together. Dr. Jill Yes, and please other people please do it with us and It's this technique is adapted from the work of Charles strobel a psychiatrist and He extensively studied stress and how it affects body And he did find that a lot of stress is stored around eyes and in jaw and this technique It's a chain reaction What does it do?  What is it for you? Dr. Jill? What do you want or what would you choose? I would choose love and joy Love and joy and also Imagine a color that would represent true relaxation and peacefulness for you For example, it can be any color like blue blue sky or green like trees or grass or Golden like the Sun for me. It's coming blue like ocean. How about for you? Yellow like the Sun Excellent and what I would like you to do now like again totally relax your face Smile with your eyes look straight up Say to yourself you are viewed or viewed for example for me.  Let's do it like again. Let's say our words You can do it internally or loud Imagine your color relax your face look straight up smile with your eyes and deep breath in and Exhale and Peaceful wave of relaxing energy in this color Floating through and your entire body from the top of your head Down to the bottom of your feet relaxing every single Tissue on a way Why? And you can repeat this to deep breath you can repeat to let's do it two more times and One more time And you can repeat all of these steps one or two more times and the beauty of this technique You can do it Covertly my clients even use it during business meetings and people don't know that they're doing this technique And it works when you know how to do it 20 seconds Very fast How do you feel dr. Jill? Yeah, I feel way more relaxed. I feel good More relaxed The second technique it calls eye movement integration it was created by Steve and canyre Andreas and they are my colleagues in neural linguistic programming field and What? some actually some Psychologist or NLP practitioners they use this technique as as a powerful tool for Therapy in their practice it can be done even during entire one hour the different movements In the technique and this technique is very helpful for even post-traumatic stress disorder and Anxiety stress and I will teach you how to use this technique for yourself only using couple of simple movements and What you are going to do when you feel stress or anxiety You're going to focus on this feeling and you're going to use your thumb Extend your thumb. Let's do it And you're going to look at the nail of your thumb and please bring it I level not below I level not above I level and add the Distance that it's closer to you and still comfortable and what you're going to do You're going to do smooth movements fast enough I will show to your speed first too slow Won't create an effect too fast You won't be able to follow because you need to keep your head Only follow with your eyes. I will show to your the speed of this technique something like this And from back to forth up to your distant peripheral vision and follow with your eyes Approximately from six to ten times To right left right left and follow with your eyes and if you think about stressful situation Some what you have in your life think about that Dr. Jill and on a scale from zero to ten how much you feel the effect of that situation right now Six let's do this technique and we will see the result. Okay, let's do it Please bring some and again not low exact eye level as close as you can and Let's do movements back and forth and for Focus on this feeling Sensation of stress and let's do it up to like six or ten times. Okay back and forth like with a speed Fast enough and to be able to follow with your eyes when you're done stop And now we are going to do a movement that looks like round Horizontal eight or around infinity side Focusing on the same feeling and like a grand it will be eye level. I will show to you first round to the right Starting up and bringing back to the middle eye level and after round to the left And it will be continuous. I will show to you The speed like again only follow with your eyes You cannot move your head only eyes and the speed needs to be like this for example And do three this round eight Focus on this feeling. Let's do it focus on this uncomfortable feeling and let's do it three This science of kind of round eights when you are done, let me know and Now on a scale think about the same situation On the scale from zero to ten ten has been the greatest. How much do you feel that stress response now? zero Isn't it amazing how fast it works easy to do? and also For some people you need to repeat two or three more times this horizontal movements and this kind of round Horizontal and it works so fast And it's it's it's possible to explain how it works only today. We don't have time It's a very profound Amazing technique like again some Psychologists who are trained in eye movement integration and Analogy practitioners use in their practice to help people and this what I show to you You can do as a self-help tool very fast. Sometimes it takes one minute Thank you and for some people it can happen rare If you feel kind of dizzy Disrelated please stop doing this technique Then there is something can trigger and like again, it's very rare that can happen Yeah, wonderful. I love that. Thank you. Do you have any questions so far? I know that looks easy and simple to do and I love it so practical We do have a few questions online, but we can wait till that. Did you have anything I will guide you through a very powerful Technique everyone and I will explain to you Are you familiar with the field doctor Jill it calls? Psycho neuroimmunology Yes, yes, psycho neuroimmunology. Yes, it's an amazing field. They explain How things from environment that creates stress or stressful situations affect first your Nervous system and through kind of Bicomical reaction will affect your immune system And even can affect your endocrine system then also like a circle can affect your immune system Yes, right And The boss a research in that research They they like in a procedure similar to Beach Pavelov Russian Physiologists did he did experiment on dogs and saliva and Similar in that research with guinea pigs. What did they do? They injected those guinea pigs with some substance that cause kind of reaction of immune system and Kind of overreaction of immune system and also at the same time introduced Peppermint smell and they did it in short period of time They did it a few times each time Introducing peppermint peppermint smell and they measure blood and blood showed Overreacting of immune system to that substance after that They just stop those injections and just Introduce peppermint smell by itself and after measure the blood and interestingly enough Their blood shows the immune system overreacted. How about that?  Even though there was nothing bad there like the toxin Where I chemo therapy years ago and the color of the one of the drugs was bright red in a bag And it actually I would for six months or so see the color red and I feel nauseous from that reaction. So those are tagged Correlative Incidents that basically get stuck in our immune system and tagged so that we feel the same reaction or our immune system Fills the same reaction. Yes, like right now of all the times with everything going on It's so critical to reduce stress to really modulate it Do what you can to get outside because that stress can reduce your immune function ability to fight infections Yes, and also are you familiar? There are some articles medical articles and in those articles they showed When people with multi multiple personalities disorder and different health conditions Allergies and even diabetes and I believe even psoriasis doctors notice in certain Personality phase those people did not have symptoms. Oh, yeah And it shows because Personalities different identity how how we function through our identity and Identity is our belief system values and also unconscious programs influence Them it's also how we look at things because of that how we react to everything around us and in this case by changing that Can change how your immune system your nervous system first of all and after your immune system react and that's why this technique is so powerful to Condition your immune system to be stronger and this technique was created by my colleague in the field of neuro-investig programing and our friend Robert Diltz and and Actually at the first this technique was created for Allergies and is this this technique will help so many people to overcome different kind of allergies and Robert Diltz adapted it also for immune system and I will guide you through this technique now Everybody and and we can do it too What and I need a sip of tea before what I would like you to do I Would like you to first get a sense How do you feel now? How do you feel now? like get a sense of how mentally physically Emotionally you feel Let's get a sense of that you don't need to know or to feel every single thing just kind of overall and now you can create a desired state and for that you even can lean to the right or Even little bit move to the right just a tiny bit or just lean to the right and Think how you would like to be maybe even more vital Even for immune system being functioning being stronger for example functioning even more efficiently Even to feel more energy, whatever you would like to feel Please think about that now. I will give you just a moment And I would like to your body will remember certain resourceful feelings or states because we are going to gather more resourceful states from our memories I would like everyone you can use your for example your little finger on One hand you write with little finger with Or your ring finger bring together in this state when you created your desired state to be bring together and hold it your little finger or Your ring finger with your thumb and hold it now feeling this desired state Now still hold it. I will ask you what to release I would like you to Think of any time any time in your life When you are healthy for longer period of time If you cannot find for longer period of time, it can be even one week when you felt vital healthy if some people have long Long time health condition in this case will choose different stages skip This what I'm asking just think of any time But when for a longer period of time for example several days or more you felt vibrant vital And your immune system was strong I would like you to walk back to that time now flow down into your body See what you saw here what you heard feel what you felt and get a sense like again Hold together those fingers get a sense how your body and mind feels and A sense how your immune system is functioning Get a sense and hold your fingers get a sense And now release your fingers release for now and now think of any time When for example, you just you're getting some simple symptoms of cold or flu but You're over came fast. You did not get sick really think of any time if you experience such a case For example, you got cold or you got flu, but you did not have severe symptom kind of You were going through and got well fast think about that time If you had such a time and flow down in your body See what you saw here what you should feel what you felt in that time and sense How you felt your immune system was strong Taking care of that flu or cold and hold your fingers hold excellent and release and Think of any other time for example if you cut your finger and healed fast Or some other time you had some condition and you healed very fast and Go back to that time flow down into your body see what you see soar here what you heard feel what you felt and Get a sense of that And when you feel it again bring together your fingers and hold them together and If somebody cannot find any memories like that, I would like you to release your fingers imagine yourself imagine yourself in front of you in front of you on a distance and That you has a strong immune system that you in me that your immune system knows how to be strong and Function efficiently imagine that you on a distance from you Imagine it looking at yourself on a distance That you can be healthy immune system of that you functions efficiently and it's strong and Get a sense how would it feel? To be that you and what I would like you to do? imagine that you is floating into your body and Your mind your nervous system your immune system are learning From that you systems how to be at optimum health How to have strong? Immune system and bring together your fingers have a sense and Also have other experiences of memories when you healed fast When you didn't get severe symptoms and Now hold your finger now Imagine yourself being Around people for example who have flu and imagine your immune system is strong and Hold your continue holding your finger Imagine and now imagine One week from now Your immune system is still strong Even if somebody around you is overcoming flu cold Imagine yourself one and still holding your fingers one months from now still Your immune system is functioning Optimally and strong and imagine even you are around people who have symptoms your immune system knows how to take care of Whatever it needs to take care of Imagine yourself one year from now still holding your fingers and please now release and This process even if somebody if you don't understand how it works I would like to tell you it was very powerful in my practice for my clients I used it often for Allergies you need to do in different way. I used it for allergies and people didn't experience allergies after I Used it even for some people who who You are sick often and after that process it was not a case they were not as Having cold so flu as often even I had a few clients who had Some viruses after this process that test showed they were no symptoms after and negative Virus was neutral questions Yeah, that's a great technique to have on the end I think I'm not sure if we're still on the live stream or not. It looks like we are here I don't see a whole lot of new questions coming in but I did have One coming in here that said The acronym of the stress response. I wanted to repeat that so that was novelty unpredictability Threat to ego and sense of control so any UTS are the things that cause stress and someone else dear patient of mine asked about Having issues with what do I do I need to go outside or be involved there so This is Obviously an issue because we're all nervous about going outside, you know being in the outdoor air is a really wonderful thing And I actually feel like we get more benefit by going outside as long as we're keeping our social distancing Grocery stores, that's tricky. If you're at high risk. I recommend getting someone to help deliver or Hiring someone to deliver and nowadays we still have access to that. So hopefully that will be a good option for you So I think that's all the questions that we have live Thank you guys all for joining us tonight. This has been so fun We will hopefully look forward to doing it again and dr. Olda Thank you so much for coming and sharing your expertise and your really practical tips on how to reduce stress things that people can do in Their homes by themselves super easy. So thank you for taking us through that you welcome and thank you so so much Dr. Jill for sharing your knowledge expertise today to us so helpful You're welcome. Hopefully we'll do this again soon. Thank you all


Hey everybody, I'm Jen with opensource.com and this is your weekly top five. At number five this week, Stephen King's practical advice for tech writers. Chases are some time in your career you will have to draft a report, a mailing list update, or maybe even a technical article. So get our six tips for tech writers from well-known fiction writer Stephen King. At number four, Jane Austen on Python, The Intersection of Literature and Tech. This article is for English majors, the bookworms, the lovers of literature, and the people with humanities backgrounds who sometimes struggle with the question, will I ever use my liberal arts degree? Well, if you code, the answer is yes. At number three, exploring the Raspberry Pi sense hat. In this article, take a closer look at the Raspberry Pi add-on board sense hat that happens to be going to space with astronaut Tim Peake. At number two, one uncle's gift of Linux. Anderson Silva is manager of Red Hat's IT performance operations and in this article he shares how he first learned about Linux from his uncle. And finally at number one, top five open source desktop email clients. In this article, we review five open source desktop email clients that are alternatives to outlook. It turns out Thunderbird is not the only name in the game. Thanks for joining me this week. I hope you have a good one and I'll see you next time.