1. Vitamins – Herbs & Supplements HW499: Bachelor’s Capstone in Health and Wellness Professor Kristin Henningsen March, 11, 2015 Unit 4 Project Staci Cathey Kaplan University

2. Locating Information 0 Being able to locate information is very important, especially if you are sharing information with others, but also equally as important when you are researching for yourself. Being armed with accurate information can keep you safe from injury and illness. 0 Knowing where to look for reliable information can ensure you know what your looking at is viable. Depending on what you are looking for you may want to consider ‘a second opinion’ as a way to vet your information before starting a new exercise, supplement or diet.

3. Locating Information (cont.) 0 Peer-Reviewed Journals 0 A peer reviewed journal is an article that is written by one or more experts and are then reviewed by other experts in the same field prior to the article being published. 0 Most colleges have extensive and accessible online libraries where you can find published journals on just about anything. 0 NCCAM Site 0 http://www.nih.gov/about/almanac/organization/NCCIH.htm http://www.nih.gov/about/almanac/organization/NCCIH.htm 0 Additional Resource Links (some of my favorites) 0 http://www.oxygenmag.com http://www.oxygenmag.com 0 http://www.cleaneatingmag.com http://www.cleaneatingmag.com 0 http://www.myfitnesspal.com http://www.myfitnesspal.com 0 http://www.fitbit.com/#i.jja0j2ojoezewf http://www.fitbit.com/#i.jja0j2ojoezewf

4. Educational Resources 0 Educational resources are plentiful these days with the use of the internet. The nations increased interest in nutrition, diet and exercise has influenced an increase in different sites and resources that make it very easy to find something that can aide in finding programs that fit any level, programs that can help with diet and even ones that can assist in tracking it all.

5. Examples of Educational Resources 0 FitBit 0 www.fitbit.com www.fitbit.com 0 MyFitnessPal 0 www.myfitnesspal.com www.myfitnesspal.com 0 MyPlate 0 www.chosemyplate.gov www.chosemyplate.gov 0 Phone Apps: 0 These are a few of my favorites: 0 TabaTime, Fitbit, Couch-to-5K, Bodyrock TV, Running

6. Supplements 0 Some commonly used supplements like Vitamin C when taken daily (or as directed by a physician) can be beneficial in more than one way. While many tend to think Vitamin C, when they start coming down with a cold, and start downing orange juice or gobbling oranges. What they may not realize is that Vitamin C can also help with iron absorption, a genetic disorder in newborns. Possible favorable effect could include but are not limited to, migraines, chronic pain, ulcers, and age related vision issues. Dosage depends on what the vitamin is being taken for, but the daily recommended allowance or RDA for adults nineteen and up is 90mg for men and 75mg for women (who are not pregnant), but no more than 2000mg for adults and pregnant and lactating women (Vitamin C).

7. Supplements (cont.) 0 Some examples of supplements are: 0 Vitamin D – most commonly associated with bones and skin. Based on what it is being taken for the RDA varies; prevention of osteoporosis and fractures 400-1000IU per day, with a general daily amount of 600IU for ages 1-70. Most vitamin supplements contain only 400IUs of Vit. D, which would require additional supplementation (Vitamin D). 0 Echinacea – commonly used to boost immunities, reduced length of colds, flus, reduction of symptoms. It may also help prevent recurrent vaginal yeast infections. While studies have mixed results, the variety of plant that has shown the best results is Echinacea Angustifolia and liquid version seem to have a slightly better result than pill form. 0 Collagen – typically used to improve hair, nails, skin, strengthening of bones, joint and ligaments. It also aides in weight loss and reduces recovery time after exercise and sports related injury. Dosing is very specific based on what kind of supplement you are taking and what it is being taken for; dosing for this product should be based on packaging and or determined by a physician (Collagen).

8. Precautions 0 When taking any supplement it is important to consider why you are taking them, if they are really going to provide some benefit, dosage and other health related conditions. 0 Taking a supplement is just that – it’s a supplement to something else, i.e. diet, exercise, etc. Supplements will not turn you into the next Mr. Universe nor, generally speaking, will they cure what ails you. 0 While they most certainly serve a wonderful purpose supplements are generally most effective when used in conjunction with a healthy diet and lifestyle, noting some even specifically state to be taken with food because of this fact.

9. Precautions (cont.) 0 Doing as much research about what you are taking, how much to take and even researching brands to ensure you are getting the most natural and pure product can take time, but take the time! 0 If you suffer from any sort of ailment or are taking any medications make sure to discuss your plans with your doctor before starting and you should always make sure to tell your doctor what you are taking regardless. 0 Pay attention to what you are taking; not all supplements play well with others or even by themselves if the dosing isn’t correct.

10. Resources NCCAM (n.d.). Retrieved March, 11, 2015 from http://www.nih.gov/about/almanac/organization/NCCIH.htm http://www.nih.gov/about/almanac/organization/NCCIH.htm Fitbit (n.d.). Retrieved March, 11. 2015 from www.fitbit.comwww.fitbit.com MyFitnessPal (n.d.). Retrieved March, 11. 2015 from www.myfitnesspal.comwww.myfitnesspal.com MyPlate (n.d.). Retrieved March, 11. 2015 from www.chosemyplate.govwww.chosemyplate.gov Vitamin C. (n.d.) Find a Vitamin or Supplement. Vitamin C. Retrieved March, 17, 2015 from http://www.webmd.com/vitamins-supplements/ingredientmono-1001- vitamin%20c%20(ascorbic%20acid).aspx?activeingredientid=1001&activeingredientname=vi tamin%20c%20(ascorbic%20acid)http://www.webmd.com/vitamins-supplements/ingredientmono-1001- vitamin%20c%20(ascorbic%20acid).aspx?activeingredientid=1001&activeingredientname=vi tamin%20c%20(ascorbic%20acid)

11. Resources Vitamin D. (n.d.) Find a Vitamin or Supplement. Vitamin D. Retrieved March, 17, 2015 from http://www.webmd.com/vitamins-supplements/ingredientmono-929- VITAMIN+D.aspx?activeIngredientId=929&activeIngredientName=VITAMIN+D&source=2http://www.webmd.com/vitamins-supplements/ingredientmono-929- VITAMIN+D.aspx?activeIngredientId=929&activeIngredientName=VITAMIN+D&source=2 Echinacea. (n.d.) Find a Vitamin or Supplement. Echinacea. Retrieved March, 17, 2015 from http://www.webmd.com/vitamins-and-supplements/lifestyle-guide-11/echinaceahttp://www.webmd.com/vitamins-and-supplements/lifestyle-guide-11/echinacea Collagen. (n.d.) Find a Vitamin or Supplement. Collagen. Retrieved March, 17, 2015 from http://www.webmd.com/vitamins-supplements/ingredientmono-1051- Collagen+Hydrolysate+GELATIN.aspx?activeIngredientId=1051&activeIngredientName=Collag en+Hydrolysate+(GELATIN)&source=2http://www.webmd.com/vitamins-supplements/ingredientmono-1051- Collagen+Hydrolysate+GELATIN.aspx?activeIngredientId=1051&activeIngredientName=Collag en+Hydrolysate+(GELATIN)&source=2