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Are You Tired of Being Sick and Tired?

Processed foods are defined by The International Food Information Council Foundation as “Any deliberate change in a food that occurs before it’s available for us to eat”, and are usually found in a bag, box or can. When you eat these foods, they sabotage the powerhouses inside your cells called mitochondria.  I call them powerhouses because mitochondria take the fats, carbs and protein that you eat and combusts them for cellular energy, much like the engine in your car burns gasoline.  They keep our bodies running, and are the prime driver of metabolism, which we all need to maintain low levels of body fat and to keep a healthy weight.  When they die, the cell dies, too.  Because your magical mitochondria take a BIG hit when exposed to processed food, you can be left feeling sick and tired.

There are over 50 food based nutrients that are needed for proper mitochondrial function – no easy task to consume daily.  But, with some concerted effort on incorporating foods that boost mitochondrial function you can reach your goals regularly.

Foods to Eat for Healthy Mitochondrial Function:

Eat a wide variety of fruits and vegetables, you have heard this before –but it is critical. Be sure to include red, blue, purple, yellow and green fruits and vegetables, the deeper, darker colored foods are the best. Gradually increase the number of servings that you have a day to reach 9 cups a day. Find your farmer’s market and get to work. You can do it! Be sure to add some seaweed into the mix for iodine.

Eat more omega-3 rich foods. We do not make omega-3 fatty acids in the body so they must come from the diet daily. Include wild fish, grass-fed meats and omega-3 rich eggs. Boost this brain food — the brain has lots of mitochondria — by adding one to two tablespoons of flax or hemp oil, or seeds, to your vegetables.

Build your meal from the foundation of vegetables up, then add your omega-3 rich protein, some legumes, like your favorite beans, for fiber, toss in some dulse or seaweed, sprinkle with nuts and seeds, douse with a healthy oil for dressing and you are good to go – literally go, because eating this way you will give you more energy to go!

Two Other Factors that Boost your Mitochondrial Function:

Intermittent fasting and calorie restriction increase your ability to generate energy while increasing the number of mitochondria in the cells.  A simple way to practice intermittent fasting is to eat no food (you are allowed to have herbal tea or broth) for 12-14 hours overnight, from dinner to breakfast. Calorie restriction can be done by eating only vegetables for 600 – 800 Calories in one day, perhaps one day each week.

Reduce your intake of carbohydrates. This shift causes your body to switch to using ketones (produced by burning fats) instead of glucose as its primary source of fuel. Ketones are efficiently used for the generation of energy in the mitochondria while increasing the number of new mitochondria.

 

Need Help Making These Changes?

 

For personalized support I am available in person or by Skype/Phone. I will help you create a personalized nutrition plan based on your needs and goals. To learn more, or to set up an appointment, call 914-652-7800.

If you live near Blum Center, consider joining one of my group programs. The next one is our popular 10-Day Easy Summer Detox, which will include discussion of mitochondria and weight loss.. The group kicks off July 10th at either 10:00am or 6:00pm.
J
oin Now

 

About Mary: Mary Gocke, Director of Nutrition at Blum Center for Health, has been successfully using food and nutrition science to treat and heal people with chronic illnesses and acute conditions for over 25 years. When Mary’s not helping people feel better through nutrition, this mother of two grown children can be found practicing yoga, which she has taught for years, or in her kitchen cooking something colorful.

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Autumn’s Must-Have Immune-Boosting Foods

Autumn is here in full glory … the beautiful display of jewel-colored leaves, the waning light and the crisp, cool air all signal the arrival of the Fall harvest, a cornucopia of gut-healthy foods perfectly suited to cooler days.

It’s the perfect time of year to visit your local Farmers Market. Right now farm stands are hitting their peak with produce that has taken all summer to mature. Better yet, visit a farm and pick your own! From crisp apples to hearty greens and deliciously sweet root vegetables, Fall foods are nutritional powerhouses –they are packed with antioxidants that help your immune system fend off viruses and bacterial infections as we head into winter.

7 Immune-Boosting Foods to Add to Your Plate Right Now

1. Figs — High fiber and loaded with potassium, fresh figs are a rich source of phytosterols — plant nutrients that help reduce cholesterol. They are also high in beta-carotene, a carotenoid known to protect against cancer. Try them cut in half with just a drizzle of raw local honey. Divine!

2. Pomegranates — Pomegranate seeds owe their superfood status to polyphenols, powerful antioxidants thought to offer heart health and anti-cancer benefits. They are also a good source of fiber, B vitamins, vitamin C, vitamin K and potassium. Add pomegranate seeds to salads, sprinkle over oatmeal, toss in green salads, or blend them in smoothies.

3. Sturdy Greens — Leafy greens are full of vitamins, minerals, and disease-fighting phytochemicals. They are rich in fiber, vitamin C, vitamin E. Boost your consumption of greens by adding them to salads, smoothies, soups and stir fry recipes.

4. Pumpkin Seeds — Rich in magnesium, immune-boosting zinc, fiber and plant-based Omega-3 Fatty Acids, pumpkin seeds are power-packed little kernels of nutrition. Either eat them raw (after they’re cleaned and dried, of course) or roast them at 170 degrees for about 20 minutes. Either way, toss them in salads or pack them to put in your bag for a midday snack.

5. Sweet potatoes — Chock-full of beta-carotene, vitamin C and magnesium, sweet potatoes are anti-inflammatory powerhouses. Try oven-baked sweet potato wedges, add sweet potato cubes to chili, or simply bake it as you would a white potato and add a little ghee, cinnamon and black pepper.

6. Winter squash — Packed with vitamins A and C, beta-carotene, potassium and fiber, the winter squashes soothe our bellies, boost our immune system and support vision and skin health. Cut one in half, brush a little coconut oil on the flesh and roast it flesh-side down in a 450 degree oven for about 20 minutes. Yum! Or, add it to stews, curries and stir-fry recipes.

7. Parsnips — Though these veggies may resemble carrots, they have a lighter color and sweeter, almost nutty flavor. Loaded with potassium and high in fiber, parsnips have an impressive array of vitamins, including vitamins B, C, E and K. Use them in stews and soups or roast them for a delicious alternative to french fries.

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Sesame Kelp Gomasio

Gomasio Sesame Recipe

Sesame seeds are excellent for healing the thyroid. To boost its potency, we’ve added the sea vegetable kelp to our gomasio recipe for added minerals and thyroid support!  Try this salty condiment on your raw cruciferous vegetables, or as a garnish on salads, soups, noodles, and other vegetables.

Serves 12 Tablespoons

Ingredients 

  • 1/2 cup, sesame seeds – toasted
  • 1/4 cup, kelp – toasted
  • 1/2 tsp, sea salt with iodine

Directions

  • In a mortar, grind the sesame seeds, kelp, and salt together until well combined, but not into a paste. If you don’t have a mortar and pestle you can blend this in a coffee grinder in two batches.
  • Store in an airtight container.
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Detoxing Deliciously: Shrimp Masala

Bowl of Shrimp

For your weekly fish dish, we love this low-mercury, flavorful recipe rich in nutrients that will help your body clear out toxins.

Serves 4

Ingredients

  • 2 tbsp coconut oil
  • 2 tsp cumin seeds
  • 2 red chili peppers – dried
  • 11/2 cups onion – diced
  • 1 1/2 tbsp fresh ginger – minced peeled
  • 2 tsp garlic – minced
  • 2 tsp coriander – ground
  • 11/2 tsp, cumin – ground
  • 1/2 tsp turmeric – ground
  • 1/2 tsp cayenne pepper
  • Pinch Salt and freshly ground black pepper
  • 1 14-ounce can tomatoes – diced
  • 1 lb medium shrimp – peeled and deveined
  • 1 cup coconut milk
  • 1/4 cup cilantro – chopped

Directions

  • Heat the coconut oil in a large skillet over medium-high heat. Add the cumin seeds and red chilies and cook, stirring, until the fragrant, about 30 seconds.Add the onion and cook until lightly browned, about 5 minutes. Then add the ginger, garlic, coriander, cumin, turmeric, and cayenne, and season with salt and pepper. Cook until dark and fragrant, about 3 minutes more.
  • Add the tomatoes and cook until somewhat soft, about 3 minutes. You can make the sauce up to this point a day ahead.
  • When ready to serve, heat the sauce over high heat. As soon as it starts to bubble on the edges, add the shrimp and cook, stirring, until the shrimp turns opaque. Lower the heat, gradually stir in the coconut milk, and gently heat it through – do not allow to boil.
  • Season to taste with salt and pepper. Transfer to a serving platter, garnish with cilantro and serve over rice or quinoa.