where most of our energy production occurs Largest amount of mitochondria are found in the heart muscle, the brain and in skeletal muscles. Elite athletes tend to have more mitochondria which is why they can run faster, stronger, longer.
transition, the mitochondria can become less efficient! With our energy supply and cell survival dependent on the mitochondrial life cycle, as we move through menopause and beyond, it’s important to improve the function, dynamics and the number of our mitochondria
produce energy, micronutrients like B Vitamins, chromium, magnesium and essential fatty acids are needed. • You also need macronutrients-- proteins, healthy fats and complex carbohydrates. • Without these essential nutrients, mitochondria cannot work as efficiently
have symptoms of perimenopause or menopause such as fatigue, foggy thinking, or weight issues, the mito food plan can help by: o Improving cellular energy production and protection o Improving metabolic health and insulin signaling o Reduce chronic low-grade inflammation and oxidative stress o Help transition to a healthier lifestyle overall! UK(2
therapeutic foods as energy while protecting accelerated aging in our tissues. o Ensuring you are getting an adequate supply of the right macronutrients (proteins, fats, carbs) o Therapeutic foods can include almonds, avocado, beef, broccoli, blueberries, coconut oil, olive oil, green tea, pomegranate, salmon, seaweed, and spinach
Damage can be reduced by eating nutrient-rich foods containing protective enzymes and vitamins which are known as antioxidants. • Anti-inflammatory nutrients o Eating an array of anti-inflammatory fruits and vegetables • High in quality dietary fats o We need good fats for the inner membrane of the mitochondria to function. Good fats help you feel full https://centerforfunctionalmedicine.com/wp- content/uploads/2016/10/mito_food_plan_comprehensive_guide_v3.pdf
o Lower and more consistent insulin level is key to optimal mitochondrial health • Low grain and gluten free o Gluten is found in wheat, barley and rye and is avoided on mito food plan because of the potential for increased inflammation by way of the nutrient-gut- immune connection o It can also have a negative impact on our brain tissue – affecting memory and cognition. https://centerforfunctionalmedicine.com/wp- content/uploads/2016/10/mito_food_plan_comprehensive_guide_v3.pdf
to eat and what to reduce! – See MITO FOOD LIST • Protein – helps stabilize blood sugar o Quality animal proteins (grass-fed organic is best, wild caught fish) o Plant proteins • Legumes – important source of folic acid, healthy alternative to animal protein. • Dairy and alternatives –protein source for vegetarians; some may be sensitive • Dairy alternatives: almond, hemp, oat, etc.
to eat and not eat • Fats & oils – helps keep inflammatory processes in balance. o Olive oil to dress salads o Cooking at med to high heat use oils like coconut, avocado, ghee to avoid oxidation • Non-starchy vegetables – phytonutrients that nourish the brain and antioxidants that protect the brain, supporting memory and cognition • Starchy veggies – limited quantity as they tend to impact blood sugar but still beneficial • Fruits – packed with phytonutrients, can help when craving sugar but they’re limited with this plan due to fruits’ high sugar content
to eat and not eat • Nuts and seeds – healthy for the brain with beneficial omega-3 oils • Gluten-free grains – provide fiber and other phytonutrients that assist with blood sugar stability o Quinoa, rice, crackers (nut, rice, seed) • Water – helps rid the body of toxins, builds resilience to stress, enhances metabolism and helps you to feel full. Goal of ½ body weight in ounces per day!
can optimize brain function, longevity and healthy aging by restricting calories and fasting for intermittent periods. • Most common is a 16-hour fast, 8-hour eating window.
all food within an 8-hour period throughout the day (preferably 10 AM-6 PM or earlier). • It is best to consume at least 75% of caloric intake before 2 PM and to make sure that breakfast meal is larger than lunch which is larger than dinner.
lifestyle and make plan to overcome the barriers. • First few days are the hardest! • Symptoms of withdrawal from foods that were eaten often include: fatigue, headaches, joint pain, GI upset/ constipation- this is all normal. • Keep going! – Can last up to 14 days as body adjusts • Extra water, extra fiber, Epsom salt baths • Other barriers – time, money, low energy to cook, staying consistent What are your barriers to completing this plan?
Schedule in Meal prep- see menu and weekly planner for ideas 3. Go shopping! See tips. 4. Get support from family and friends or from each other in this group 5. Remember your reason why for making change 6. Choose accountability method: -Health Coach -food journal/ photo journal -tracking with App -partner -menu list as a check off list
fast. • Enjoy veggie based dips (use veggies to dip in). • Buy them frozen. • Buy them prepackaged. • Enjoy smoothies. • Add them to entrées. • Make one tray bakes.
or other egg dishes, hamburgers, soups, and salads; serve guacamole with raw veggies; mash on gluten- free bread; or slice into a hummus/cherry tomato wrap. Additionally, avocado oil can be used for cooking or to dress salads or vegetables. Tip- look into individual cups of mashed avocado- Wholly Avocado or Costco organic avocado cups
to flavor sauces, dips, and salad dressings. The seeds can be used as a garnish for fruit or vegetable salads. Pomegranate seeds also pair well with olives. Sprinkle hummus or other dips with a few pomegranate seeds and sliced olives for a tart-sweet-salty-bitter burst of flavors. Bonus-pomegranates feed beneficial gut bacteria (AKkermansia species) that modulate glucose control and metabolic health
fridge • Hard boil up to 6 eggs • Prepare dressings/sauces and store in jars in fridge for 5 days • Prepare marinades for meats for week- meat can marinate in fridge for up to 2 days- or buy pre-made! See brands • Start crock pot recipe • Chop veggies and store in separate containers in fridge-use for stir frys, soups and salads during the week / or stock up on frozen • Roast 2-3 days worth of veggies in oven- store in fridge Food Prepping Tips
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