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Survival 101:MSOETuned up Body: Tuned up Mind
I wish I had time to do that.I wish I had time for that
Vitamin D and Protein Can Help the Mood
Renee Wenzlaff DNP, APRN-BC, FNP/PNPMSOE Health Services Nurse Practitioner
Manager
Pathophysiology of Vitamin D
Why is it Important?
Main source: sunshine• Prevention of:– Cancer– Heart disease– Seasonal Affective Disorder (SAD)– Multiple sclerosis, Type 1 diabetes, Psoriasis,
inflammatory bowel disease, periodontal disease• Enhances the immune system
Where to find Vitamin DSeafood, dairy, mushrooms, egg yolks
Salmon (wild) 3 oz. 1,000 IUSalmon (farmed) 3 oz. 275 IUCod-liver oil 1tsp. 1,360 IUMilk 1 cup 100 IUMushrooms (Shitake) 2 oz. 55 IUEgg 1 whole 25 IU
Toxicity??=UNLIKELY
• Symptoms:
ConstipationDecrease appetite
DehydrationFatigueIrritable
Vomiting
Two Types of Vitamin D
Vitamin D2• erogcalciferol• Higher concentrations circulate in blood
leading to toxicity• Less stable • Shorter half-life• Less testing available
Two Types of Vitamin D
Vitamin D3– Recommended – Most natural– Less toxic– More potent– More stable on shelf– Better efficacy
Factors influencing levels• Aging• Belly obesity• Cholesterol lowering meds• Dietary intake (natural vs. fortified)• Skin pigmentation• Sunscreen (SPF of 8 reduces vitamin D by
95%)• Location (latitudes of 40˚ rarely obtains
Vitamin D)
How much is too much?
• Serum 25(OH)D 4000 IU daily is required (Vieth, 1999)
• Adequately increase levels to 800-1000 IU (Moyad, 2009)• Blood levels of the tropics, so 50-80 ngrams.
80-100 ngrams is acceptable• Safe up to 10,000 IU per day (NEJM)• Need a loading dose of 10,000 IU/day for 1
month.
What will work for you
• Sun exposure 10-90 minutes per week
• Disney 1 week in December• Cancun 1 week in January• Aruba 1 week in February• OR• Buy a bottle of Vitamin D3=
$8.00 for 200 tabs October-May take 2,000-4,000 IU’s a day
Conclusion• Grandma was right
when she said “Eat your
vegetables and go play outdoors.”
http://dietary-supplements.info.nih.gov/Factsheets / vitamind.asp
Why Protein?
• Decreases– Anxiety– Panic attacks
• Sleep better• Think longer
Our Brain Panics - Why?
• 8 am mostly Carbs • Blood glucose increases with insulin
putting glucose into the cell.• 2 hours after BF, blood glucose drops,
brain waits for more• Stores not activated• Glucose to brain stops
OH NO
• Brain PANICS– Activates adrenaline– Adrenaline converts protein into glucose
When the brain panics
• Carbs give the brain a surge of tryptophan *serotonin makes the brain is happy. (sugar is now the coping strategy
• Brain wants more carbs.
Protein = No Panic
• Blood glucose lasting 3-4 hours• Brain has a steady supply of glucose• NO PANIC– No sugar cravings– Building muscle mass not using it– Protein before bed gets the Melatonin started
Protein
• Meat protein– Fish– Poultry– Red meat=38 gm with 44% fat (16% saturated)
• Vegetable protein (have fiber)– Beans– Nuts
• Whole grain Proteins makes up 16% of body weight
Protein in Natural ItemsHigh Protein Food Protein Carbs
EGGS ( 1 medium size ) 6 grams 0 g
MILK ( 1 pint or 568ml) 19 grams 24 g
MILK ( 1 glass ) 6.3 grams 8 g
SOYA MILK Plain (200 ml) 6 grams 1.6 g
TOFU (100 g) 8 grams 0.8 g
LOW-FAT YOGURT (plain) 150g 8 grams 10 g
LOW-FAT YOGURT (fruit) 150g 6 grams 27 g
FISH (cod fillets 100g or 3.5 ounces) 21 grams 0 g
CHEESE cheddar 100g (3.5 ounces) 25 grams 0.1 g
ROAST BEEF ( 100g or 3.5 ounces ) 28 grams 0 g
ROAST CHICKEN 100g ( 3.5 ounces) 25 grams 0 g
OTHER MEATS AVERAGE (100g or 3.5 ounces) 25 grams 0 g
Protein in Processed MeatsHigh protein food Protein Carbs
Sausages (100g or 3.5 ounces) 12 grams 13 g
Bacon (100g or 3.5 ounces) 25 grams 0 g
Ham (100g or 3.5 ounces) 18 grams 0 g
Beefburgers - freezer type average(100g) 20 grams 6 g
Corned Beef (100g or 3.5 ounces) 26 grams 0 g
Luncheon Meat (100g or 3.5 ounces) 13 grams 5.5 g
Meat Paste (100g or 3.5 ounces) 15 grams 3 g
Nuts and SeedsFood Serving Grams of Protein
Peanut butter 2 Tablespoons 8 grams
Almonds ¼ cup 8 grams
Peanuts ¼ cup 9 grams
Cashews ¼ cup 5 grams
Pecans ¼ cup 2.5 grams
Sunflower seeds ¼ cup 6 grams
Pumpkin seeds ¼ cup 8 grams
Flax seeds ¼ cup 8 grams
How Much is too Much?
• Depends on age, size, activity• 0.8 gm per Kg of body wt. (8 gm/20#)– 150#= 55 gm– 200#= 74 gm– 250#= 92 gm
Benefits of Protein
• Less fatigue• Better sleep• More energy• Hungry less often• Stable moods • Higher metabolism
Experiment
Eat Protein-Every three hours-For three days
No need to cut out bread, pasta, potatoes, candy, soda.
A Protein Plan
8 am 1-2 eggs, toast, apple
11 a.m. SnackHandful of nuts or spoonful of cottage cheese
12:30 p.m. Sandwich w/meat and veggies
3:30 p.m. SnackHandful of nuts or spoonful of cottage cheese6:30 p.m. Dinner small portion of
meat and veggies
Before bed – slice of turkey meat
Prevent Anxiety
• Eat meats with protein• Eat every 3-4 hours• Eat before exercising• Eat within on hour of waking
PANIC
• Protein• Alleviates• Needless• Irritability and anxiety and• Carb cravings
Eat your Protein
Eat your Nuts
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