Survival 101:MSOE Tuned up B ody: Tuned up Mind

1. Survival 101:MSOETuned up Body: Tuned up Mind I wish I had time to do that. I wish I had time for that

2. Vitamin D and Protein Can Help the Mood Renee Wenzlaff DNP, APRN-BC, FNP/PNP MSOE Health Services Nurse Practitioner Manager

3. Pathophysiology of Vitamin D

4. 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

5. Where to find Vitamin D

6. Toxicity??=UNLIKELY • Symptoms: Vomiting Constipation Dehydration Fatigue • Decrease appetite Irritable

7. Two Types of Vitamin D Vitamin D2 • erogcalciferol • Higher concentrations circulate in blood leading to toxicity • Less stable • Shorter half-life • Less testing available

8. Two Types of Vitamin D Vitamin D3 • Recommended • Most natural • Less toxic • More potent • More stable on shelf • Better efficacy

9. 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˚ rarelyobtains Vitamin D)

10. 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.

11. 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

12. Conclusion • Grandma was right when she said “Eat your vegetables and go play outdoors.”

13. http://dietary-supplements.info.nih.gov/Factsheets/ vitamind.asp

14. Why Protein? • Decreases • Anxiety • Panic attacks • Sleep better • Think longer

15. 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

16. OH NO • Brain PANICS • Activates adrenaline • Adrenaline converts protein into glucose

17. 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.

18. 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

19. 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

20. Protein in Natural Items

21. Protein in Processed Meats

22. Nuts and Seeds

23. 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

24. Benefits of Protein • Less fatigue • Better sleep • More energy • Hungry less often • Stable moods • Higher metabolism

25. Experiment Eat Protein-Every three hours-For three days No need to cut out bread, pasta, potatoes, candy, soda.

26. 12:30 p.m. Sandwich w/meat and veggies 11 a.m. Snack Handful of nuts or spoonful of cottage cheese Before bed – slice of turkey meat A Protein Plan 3:30 p.m. Snack Handful of nuts or spoonful of cottage cheese 8 am 1-2 eggs, toast, apple 6:30 p.m. Dinner small portion of meat and veggies

27. Prevent Anxiety • Eat meats with protein • Eat every 3-4 hours • Eat before exercising • Eat within on hour of waking

28. PANIC • Protein • Alleviates • Needless • Irritability and anxiety and • Carb cravings

29. Eat your Protein

30. Eat your Nuts