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