The Mito Food Lifestyle: Food for Energy & Metabolic Health Before & During Menopause Lauren McDaniel and Kim Defazio Health Coaches and Nutritionist

AGENDA • Mito Food Plan Overview- What and Why? • Practical Tips for Implementation- How?

What is the Mito Food Plan? • Anti-inflammatory • Healthy fats-nuts, seeds, oils • Protein from diverse healthy sources • Veggies, veggies, veggies! • Limited consumption of grains • Low glycemic load • Lower in carbs overall- 60-80g

What Are Mitochondria? Mitochondria are the organelles within our cells 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.

The Importance of Healthy Mitochondria before/during Menopause During our menopause 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

Why is Food Important? • For mitochondria to function and 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

What Can Mito Foods Do for Me? • If you 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

Slide 7 UK(2 suggested class question: "how many bites per day do you think we take a day" then intro to next slide w/ the answer Uko, Karissa (Contractor), 7/29/2022

Did You Know? The average person has 200 bites of food a day! So that's 200 opportunities to heal ourselves and turn on positive gene expression or to perpetuate chronic disease. UK(4

Slide 8 UK(4 ask attendees to mark down anytime they hear a food item they don't normally buy so they can make an effort to include in their next shopping trip Uko, Karissa (Contractor), 7/29/2022

What is the Mito Food Plan? • Designed to use 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

What is the Mito Food Plan? • Protective antioxidants o 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

What is the Mito Food Plan? • Low glycemic impact 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

How to get started? Learn great foods to include, and what to exclude Learn range of how much to eat for your needs Consider timing/ schedule of meals Make a plan!- shop, meal prep, have fun!

How to Implement the Mito Food Plan Know what food 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.

How to Implement the Mito Food Plan Know what food 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

How to Implement the Mito Food Plan Know what food 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!

Mito Foods for Menopause • Phytoestrogens- fermented soy, cruciferous veggies, flax seeds, beans and more! • Omega 3s- fish, walnuts, etc • Prebiotics/Probiotics-sauerkraut, kimchi, onions, leeks, apples, garlic, etc

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How to Implement the Mito Food Plan TO AVOID: • Sugar or artificial sugar “sugar-free” • Gluten/simple carbs-white breads, pastas, etc • Inflammatory oils • Fried foods • Most packaged foods • Alcohol • Caffeine

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Sample Day

Consider Meal Times ~Intermittent Fasting~ • Research suggests that people 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.

Intermittent Fasting & Calorie Restriction Tips • Try to consume 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.

Make a Plan! Identify your personal barriers to starting healthy 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?

Steps to Success! 1. Begin to clean out kitchen 2. 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

How to Add in More Veggies • Buy fresh, eat 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.

How to Add in More Veggies •Cook meals in bulk. • Enjoy soup. • Eat as a snack. • Make them more interesting.

Ways to Add Therapeutic Foods Avocado Use to garnish omelets 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

Ways to Add Therapeutic Foods Pomegranate juice can be used 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

Ways to Add Therapeutic Foods Sea Vegetables –Nori, Kombu, Dulse, Wakame -wraps (Nori or Kombu) -Seaweed salad (wakame) -Dulse flakes added to soups/salad -add to soup

• Put together salads in mason jars- stays fresh in 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

Sample Meal Ideas

Sample Meal Ideas

Sample Meal Ideas

One Tray Bakes Bowls- mix and match-cauliflower rice base, etc Egg muffins Veggie/meat “hash” Smoothies- use frozen smoothie packs Stir Frys Soups *Meal Delivery Service as needed Other Easy Meal Ideas

Shopping Tips

Shopping Tips See ideas for lower glycemic substitutions: Potatoes= rutabaga, cauliflower (mashed), butternut squash, parsnip Rice/Quinoa= cauliflower rice, squash rice, spaghetti squash noodles, Heart of palm noodles Pasta/ Noodles= kelp noodles, spaghetti squash, zucchini noodles- can buy pre-made Bread/tortillas= almond flour tortillas, plantain flatbread (frozen Trader Joe's), sweet potato toast, jicama tortillas (Trader Joe’s) Sweets= coconut oil, nutbutter, dates, avocado ice cream, coconut truffles, cinnamon

Shopping Tips Look for better brands of packaged foods! Almond Milk/ Oat Milk (Dairy-free): New Barn-Unsweetened, Malk, Three Trees Gluten-free Bread: Bread SRSLY- sourdough, rolls, sandwich bread (GF) Base Culture Simple Kneads Crackers/Chips: Crackers-Simple Mills Plantain Chips-Terra, Barnana, Inka or Trader Joe’s Grain/Corn free Tortilla Chips-Siete

Shopping Tips Coconut Yogurt (Dairy-free): CocoYo; Coco June; Culina Dairy-free Cheese or Cheese spread alternative: Kite Hill, Daiya, Follow Your Heart, Vio life Dressings: Primal Kitchen- various flavors Kevin’s Natural Foods Coconut Aminos -Coconut Secrets or Trader Joe’s brand Pasta Alternative: Jovial- Grain Free cassava pastas and noodles Natural Heaven- Hearts of palm “pasta” noodles Capello’s- Grain-free pastas, raviolis, pizza crust, etc Spaghetti squash

How to Implement the Mito Food Plan Take one step at a time! Plan! Start with small adjustments for healthy lifestyle. We are here to support you!

THANK YOU!