General Wellness

See below from my friend Joel Kahn.Things to do during being cooped up.
AC 😎✌️🌱❤🐖🏃🏻🧘🏻‍♂️🌎

Andrew Chuma, MD(610) 384-8300
460 Creamery Way
Suite 103
Exton, PA 19341
www.ccoaa.com
www.doctorchuma.com

“Eat well, Move more, Love more & Stress less” Dean Ornish MD

“Do the best you can until you know better.
Then when you know better, do better” Maya Angelou

Begin forwarded message:

From: reminders@drchrono.com
Date: March 26, 2020 at 7:41:26 AM EDT
To: achuma@me.com
Subject: Dr. Joel Kahn, MD: Another Day in Isolation
Reply-To: kahn642@aol.com

Dear Andrew Chuma,

Good day

Stay isolated, taking walks or other fitness, eating your healthiest colorful plant diet, practicing stress management, sleeping, and connected digitally to others. The numbers are climbing and hospitals are getting full. The next 2 weeks may be rough.

The office is open for virtual consults and rare in office ones too. The lab is open. Patients are picking up supplements if they give us a heads up ahead of time.
Lisa@kahncenter.com is at home as is jennifer@kahncenter.com

A kind patient sent this list and I am sharing it. Amazing things to do online if you are looking to learn and fill your day.

• San Diego Zoo: https://kids.sandiegozoo.org/
• Yellowstone National Park: https://www.nps.gov/yell/learn/photosmultimedia/virtualtours.htm
• Mars: https://accessmars.withgoogle.com/
• Great Wall of China: https://www.thechinaguide.com/destination/great-wall-of-china
• Appalachian Trail: https://www.nps.gov/appa/learn/photosmultimedia/virtualtour.htm
• National Parks Virtual Tours: https://www.nps.gov/search/?affiliate=nps&query=trail%20virtual%20tours&fbclid=IwAR37uxTyHzMSXH2AkZNdmfHbrciDZ7w_C17IdHv02eZV1k0I3skr9jjJzCY

Live Cameras

• San Diego Zoo Live Cameras: https://zoo.sandiegozoo.org/live-cams
• Monterey Bay Aquarium: https://www.montereybayaquarium.org/animals/live-cams
• Panda Cam: https://zooatlanta.org/panda-cam/
• Houston Zoo: https://www.houstonzoo.org/explore/webcams/
• Georgia Aquarium: https://www.georgiaaquarium.org/webcam/beluga-whale-webcam/

Museums

• British Museum, London: https://britishmuseum.withgoogle.com/
• Guggenheim Museum, NY: https://artsandculture.google.com/streetview/solomon-r-guggenheim-museum-interior-streetview/jAHfbv3JGM2KaQ?hl=en&sv_lng=-73.95902634325634&sv_lat=40.78285751667664&sv_h=30.75703204567916&sv_p=0.06928383072430222&sv_pid=MfnUmHRyOSzMtY3vtYU05g&sv_z=0.9645743015259166
• National Gallery of Art, Washington DC: https://artsandculture.google.com/partner/national-gallery-of-art-washington-dc?hl=en
• Musee d’Orsay, Paris: https://artsandculture.google.com/partner/musee-dorsay-paris?hl=en
• National Mueum of Modern and Contemporary Art, Seoul: https://artsandculture.google.com/partner/national-museum-of-modern-and-contemporary-art-korea?hl=en
• Pergamon Museum, Berlin: https://artsandculture.google.com/entity/pergamon/m05tcm?hl=en
• Rijksmuseum, Amsterdam: https://artsandculture.google.com/streetview/rijksmuseum/iwH5aYGoPwSf7g?hl=en&sv_lng=4.885283712508563&sv_lat=52.35984312584405&sv_h=311.1699875145569&sv_p=-5.924133903625474&sv_pid=fOVcUXQW2wpRf33iUmxEfg&sv_z=1
• Van Gogh Museum, Amsterdam: https://artsandculture.google.com/partner/van-gogh-museum?hl=en
• The J. Paul Getty Museum, Los Angeles: https://artsandculture.google.com/partner/the-j-paul-getty-museum?hl=en
• Uffizi Gallery, Florence: https://artsandculture.google.com/partner/uffizi-gallery?hl=en
• MSAP, Sao Paulo: https://artsandculture.google.com/partner/masp?hl=en
• Open Heritage Sites from Around the world: https://artsandculture.google.com/project/openheritage
• Blarney Castle and Gardens: https://www.blarneycastle.ie/pages/map-and-virtual-tour

Other Entertainment:

• Musicals you can watch at home: https://www.playbill.com/article/15-broadway-plays-and-musicals-you-can-watch-on-stage-from-home
• Ballet Nova Center: https://www.facebook.com/watch/BalletNovaCenterForDance/
• Home Exercise; Only do exercises according to your ability level.
• Bodyweight exercises: Pushups, sit-ups, squats, jumping jacks, mountain climbers, burpees.
• https://greatist.com/fitness/50-bodyweight-exercises-you-can-do-anywhere
• https://outliveforever.com/best-home-workout-beginners-no-equipment/
• Just Dance 3: https://youtu.be/BhYvFMq7Xaw

Yoga/Meditation

• Free Yoga Programs: https://www.doyogawithme.com/
• Guided Imagery: https://www.youtube.com/watch?v=t1rRo6cgM_E&t=143s
• https://www.youtube.com/watch?v=qcdbCphVa1g
• https://www.youtube.com/watch?v=Y70O2vEP1FE
• How to Meditate: https://www.nytimes.com/guides/well/how-to-meditate
• Meditation for Anxiety: https://www.youtube.com/watch?v=4pLUleLdwY4

Google play or apple apps:

• Headspace
• Mindfulness coach
• Free Online Courses
• https://www.freecodecamp.org/news/ivy-league-free-online-courses-a0d7ae675869/?fbclid=IwAR2jMOU2hExVYRvb0OlApN63ygv8svDkcjed6-bU5NmOM88BY2k7rUms1hg
• https://www.coursera.org/courses?query=free
• One month free trial: https://www.thegreatcoursesplus.com/lp/t1/freemo?source_id=FREEMO&utm_source=Social_Media&utm_medium=Facebook&utm_campaign=1000614&fbclid=IwAR3iebSRuHrjP-eiK4QX0YeiVXUdfxZCMmJR-HAVUXtHNuqRD8NPSC4debA

Reading

• New York City Library, free digital books- https://www.nypl.org/
• Free Audio Books http://www.openculture.com/freeaudiobooks
• Free Public Domain Books https://librivox.org/
• Your local library has digital books and audio books to check out

Resources for Kids

• Suessville: www.seussville.com
• Fun Brain: www.funbrain.com
• Storyline Online: www.storylineonline.net
• Fun Science Experiments: https://www.rigb.org/ExpeRimental?fbclid=IwAR22PjG6yr9uaHWCgVBcMtvHpkqP0DHRl_1ZWq9qvdEImEbs86bCWeLIXQ4
• Just Dance 3: https://youtu.be/BhYvFMq7Xaw

Regards,
Dr. Joel Kahn, MD

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The EWG released their annual Dirty Dozen and Clean 15 lists, which list the fruits and veggies with the most and least amount of pesticide residue.
— Read on www.mindbodygreen.com/articles/ewg-dirty-dozen-and-clean-15-lists

FYI

New 2020 Environmental Working Group lists of the chemical “Clean 15” and “Dirty Dozen” fruits and vegetables is out.

HOWEVER, always choose to eat a fruit or vegetable, oranic or not. You’re better off eating it. The nutritional benefits outweigh the potential ill-effects of the chemicals, assuming it is not a regular thing.

ALSO, I still try to stick to organic, even for the clean fifteen. In addition to avoiding cross contamination, it supports local farmers and also sends a message to your grocer that you want more organic products in their stores.

Just make sure to wash your fruits and veggies well, organic or not.

Last point is that USDA Organic is not always all that it is chalked up to be. An example is rice. Even USDA Organic rice can be a problem if it’s grown in the south-eastern states or Texas. Their soil arsenic contamination is so bad that even one serving of organic rice contains more arsenic than what the USDA recommends is safe in a year of exposure. Choose rice from California, Northern states or even China and India.

I have a lot more on organic and GMO topics on my website. doctorchuma.com

Stay well.

AC 😎✌️🌱❤🐖🏃🏻🧘🏻‍♂️🌎