10 Doubts You May Have About Seeking Holistic Help For Your Depression

Are You Still on the Fence About Using Holistic Nutrition For Your Depression?

10 Reasons Why You Need to Reconsider


Busting the Myths

Myth: You Should Wait as Long as Possible Until Your Health Gets Really Bad

The longer you wait, the longer you suffer.  The longer you wait, the more burden you place on your body and the more damage that can occur and thus the longer the healing process.  Take care of the problem now before it spirals out of control. 

Myth: The Only Reason to See a Holistic Professional Is to Address the Symptoms That You Are Having.

If you want to address only your myriad of symptoms, then see your western taught, traditional MD.  My philosophy is that these symptoms are shout outs from your body trying to get you to see the root cause.  The symptoms are not the issue, it’s what is beneath them that is the problem. I don’t believe in symptom management as a solution.  And what may seem like a different way of looking at things: I believe that depression is a symptom not the root cause.

Myth: One Holistic Professional Is as Good as Another

No, not really.  Here is where you will need to do some homework.  Staying up to date requires not only our original schooling and training but constantly staying aware of the new research and findings.  Also, does the person you are going to work with continue to get CEU’s, attend course work and seminars?  Do they offer a variety of testing instead of a one size fits all?  Do they focus on one area of health or do they focus on a laundry list of conditions? 

For instance, beyond my schooling I maintain CEU’s for my board certification and additional CEU’s for my nutritional professional membership.  I focus my seminars and training on depression because it really is difficult to know everything there is to know about nutrition.  Selecting a focus area allows me to have the resources and knowledge that you need to get better. 

If you see someone that “specializes” in depression and also 10 other conditions, how can they really know everything there is to know about each of these conditions. They can’t.  If you have depression, do you want to see someone who specializes in depression or specializes in many health conditions? 

Myth: Having the Right Labs Is All I need

I know I stated above about offering a variety of lab work, but you are more than just numbers on a sheet of paper. Yes, labs can offer us clues and tell us a lot about what is going on.  But I need to also hear from you what is going on.  Ask what kind of assessment the person does.  How long is the first appointment typically?  If it is short, then they cannot get the information they need from you.  Sometimes I don’t even need to do testing because I asked the right questions and got all the information I needed to see the whole picture, the whole process clearly. Other times, it is not so cut and dry and testing can be useful. Testing is just one piece not the whole piece!  Also, knowing which tests that you need can only happen after I listen to you and ask the right questions.  I don’t believe in having everyone go through the same testing process. It just is not necessary.  Your situation is unique, so why should you all get the same tests done?

I’ll Go See Whoever is The Cheapest or One That is Covered by My Insurance.

Cheap and quality often do not go hand in hand. If you have been suffering with depression, do you want the cheapest or someone who can help you get better? If a friend recommended someone one to you to help you with your depression would you want them to recommend the best to you or the cheapest?  

Cheap also may be a way to get you in the door and then you find out there are all these extra fees attached. 

As for insurance, holistic professionals most often are not covered by insurance.  Typically, those that are covered by insurance are part of western medicine and are not going to be addressing root causes and instead will do symptom management. 

As for me, I charge by the hour.  Testing is extra, and supplements are extra, but I always discuss it with you first. Every test has a different price and it just depends of what testing that you need (I don’t make profit from the tests so this way I’m not inclined to “push you” towards one test more than another).

Myth: I Have Tried Everything. You Cannot Help Me.

Don’t think you have run out of options and that nothing can be done. I understand where you are coming from.  I cannot tell you how many specialists I dragged my son to and I know, it wears you down when you don’t get results.  

Have the past health processionals looked at toxins, done lab testing, GI panels, asked you the right questions and really listened to you? Was the protocol tailored to you or just the same one that they give everybody? 

I learned a lot along the way, and continue to learn to help you so don’t give up.  

Myth: If Nutrition Could Help, My Doctor Would Have Told Me.

Your doctor is trained in medicine not in nutrition. She may have received one class (not one course) in nutrition, maybe!  Your doctor is not trained to look at root causes and probably is not even aware of the impact that root causes can have and how we can address this through food and supplements and herbs.  He is taught about medication, not food, herbs and supplements.  This is not an area your doctor is familiar with so no I would not expect him or her to tell about nutrition.

Myth: I Don’t Have Time to See You

Think about all the time you have waited in the doctor or therapist’s office. All the drive time to see them.  I schedule a certain way so that you never wait. I only see a few clients each day, I’m not rushing you out the door so I can see the next person.  You come see me and I am ready!  If it is a phone or online consult, I call you right at the time I said I would.  I understand your time is valuable and I do my very best to not keep you waiting.  Even many of my local clients prefer phone or online consults as this saves them more time and they don’t have to make the drive to see me.  I try to make it as convenient as possible for you.

Myth: It Is Expensive

That depends. By this time, if you were like me when my son had depression, you have already spent hundreds, if not thousands of dollars trying to feel better.  I don’t offer packages like many others do, say at $5000 to $7000 a pop.  My goal is to see you short term, give you the tools to feel better. I don’t want you to purchase a package and be with me for the next several years. You probably already do that with a therapist. You don’t need to be doing that with me too.

Myth: I Can Figure This Out on My Own, Online.

I know there is plenty of information online. Trust me, I know. This is the route I went with my son when no one could get him better. I don’t recommend it. My son was a guinea pig. Everything I read about depression and what could help him, I tried. Once I went back to school, his depression became so clear to me. It was upsetting to me, that I wasted so much time.  Had I known what I know now, he could have felt better quicker and avoided so much of what I had tried.

There is also a great deal of conflicting information on the web and it can be difficult to separate the fact from fiction and know what information you need and what you don’t need. 

I took a leave of absence from work and literally poured over information for hours and hours every day. I was lucky to have this time, but do you?  And if you are depressed you can’t do this. There is no way my son would have been able to pour through all the information and process it when he was that depressed, let alone put it into action. 

I stream line the process and we do it in steps. The steps we take all depend on you, your commitment and what you can handle at the time. 

Navigating through all that information online is not only going to take up all your time but it will also cost you a lot of money and plenty of money you did not need to spend.  I’m talking from experience here. 

Bottom Line: Don’t try to go this alone.  If you still are on the fence about this, give me a call for a free 15 minute phone consult and I can tell you two basic, simple steps you can take right away.  co

Are You Ready To Get Rid Of Your Depression Once And For All?

Are You Ready to Start Feeling Better?

Answering these questions below can help you to decide if the time is right for you to seek holistic nutrition therapy to get rid of your depression once and for all.

  1. Do other professionals tell you everything looks normal on your lab work and the depression must be all in your head?
  2. Is your depression preventing you from doing what you enjoy doing?
  3. Are you wondering what is causing your depression?
  4. Are you looking for a more comprehensive approach (not just looking at your head, but taking the “whole” you into consideration)?
  5. Are you looking for someone who will guide you and support you along the way towards getting better?
  6. Are you ready to take responsibility for your own health?

If you said yes, then you are ready to use holistic nutritional therapy to get to the root of your problem and start to feel better.

Lets work together to create an individualized plan to get you enjoying life again.  I will get to the root causes of your depression and help you to feel better.  My goal is to help you, guide you and provide you with the skills so that you can stay healthy.  I want you to be independently healthy, not need me long term. You may have been seeing your therapist for years, but that is not my goal. I hope to have you only need my services short term.  


Sign up at Tru Foods Nutrition Services LLC   for the first two chapters of my book on “If Life Is So Good, Then Why Am I Still Depressed?” along with additional information to help you get started.  Then give me a call/text 303-522-0381, or email me karen@trufoodsnutrition.com

Green Smoothie for Energy and Brain Support

Energizing and Brain Supportive Green Smoothie

This Smoothie recipe is shared by Sarah S, a Cross Fit Coach and Elementary School Teacher.  I like this smoothie recipe for several reasons (see below).

Smoothies are a great way to start the day to boost your nutrients and they are quick and simple (and not just for breakfast!)

This Recipe is gluten, soy and dairy free with a nut free option


  • 1 c. of unsweetened almond milk
  • ½ c. filtered water
  • ½ avocado
  • 1 T. homemade walnut butter or nut butter of choice (see note below)
  • 1 scoop Bulletproof Collagen Protein Powder, chocolate flavor. Get one type here and here
  • 1 tsp. Four Stigmatic Matcha and Lions Mane Powder. Get it here
  • 2 c. organic raw spinach


  1. Place all ingredients in the blender and blend until smooth and serve.
  2. Makes two servings

Tip: If you don’t have time in the morning to put a smoothie together, put everything into the blender right before bed. Place in fridge. Put the base on the counter with your smoothie cup.  In the morning turn it on, go and do something for a minute, come back and there you have it.  Let the blender soak in water in the sink while you head out the door. When you get home, just rinse it out and make a fresh smoothie for the next day. 

For Homemade Walnut Butter: Soak walnuts for 2 hours, then roast in the oven for 30 minutes at 350 degrees F. Puree in food processor or blender with an added a pinch of cinnamon and coconut oil and puree until smooth. 

Quicker Option: There are many health stores that now carry freshly ground nut butters.  Look at the container for the date they processed it and try to find one ideally on the day of or day before your purchase for freshness. Store in fridge

Allergies: Sunflower seed butter makes a great alternate option if you cannot eat tree nuts. 

Almond Milk: You can make your own too.  Many boxed milk alternatives have added ingredients.  But they are super convenient.

If you want to make your own almond milk: Soak raw almonds overnight in filtered water.  Drain the water and rinse the almonds.  Combine almonds and fresh filtered water in a blender.  Blend at high speed for 2 minutes.  Line a strainer with cheese cloth (or like I do, buy paint strainer bags and use as nut milk bags), and after the milk has been poured through, twist the bag and squeeze out as much as possible.  Add a little honey or monk fruit to sweeten if need be. 

The longer you soak the almonds, say even for 2 days, the creamier the milk will be.  Almond milk only lasts about 2 days in the fridge so only make as much as you will need.  Use a ratio of 1 cup almonds to 2 cups of water.  

Collagen Protein Powder Benefits: Collagen protein powder is good for your joints, bones, skin, hair and nails. 

Matcha Benefits: Matcha is the young green tea leaves that have been steamed, dried, and ground into a fine powder. One cup of Matchan green tea can have the antioxidant benefit for 10 cups of regular tea.  It is not only antioxidant rich, but also boosts metabolism, can aid with anxiety, and can enhance mood and concentration. 

Lions Mane Mushroom Benefits: Lions Mane is considered a medicinal mushroom and for good reason.  It is knowns as being supportive for brain function and improving mental health and overall feelings of well-being. It also, it antioxidant rich and can reduce systemic inflammation. 

The Four Sigmatic Matcha Lions Mane powder (this brand has become of my new favorite product lines) also contains ginger and Astragalus.  Ginger has many benefits, everything from helping digestive issues to easing pain and inflammation to sea sickness and fungal infections. Astragalus is a powerful plant for its immune boosting properties.  It also has anti-inflammatory properties and can be used as a cold and flu remedy.  I also like from Four Sigmatic this one that my son drinks and this one I add to my tea and to foods  

Collagen Walnut Green Smoothie
Serves 2
This green smoothie has matcha for an antioxidant energizing lift, lions mane mushrooms for immune, mental health and brain support and collagen for bone, joint, hair, nails and skin support. The walnut butter provides healthy fats and additional protein.
Write a review
366 calories
26 g
6 g
25 g
12 g
7 g
348 g
80 g
13 g
0 g
16 g
Nutrition Facts
Serving Size
Amount Per Serving
Calories 366
Calories from Fat 208
% Daily Value *
Total Fat 25g
Saturated Fat 7g
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 13g
Cholesterol 6mg
Sodium 80mg
Total Carbohydrates 26g
Dietary Fiber 9g
Sugars 13g
Protein 12g
Vitamin A
Vitamin C
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
  1. • 1 c. of unsweetened almond milk
  2. • ½ c. filtered water
  3. • ½ avocado
  4. • 1 T. homemade walnut butter or nut butter of choice (see note below)
  5. • 1 scoop Bulletproof Collagen Protein Powder, chocolate flavor.
  6. • 1 tsp. Four Sigmatic Matcha and Lions Mane Powder.
  7. • 2 c. organic raw spinach
  1. 1. Place all ingredients in the blender and blend until smooth and serve.
  2. 2. Makes two servings
  1. Tip: If you don’t have time in the morning to put a smoothie together, put everything into the blender right before bed. Place in fridge. Put the base on the counter with your smoothie cup. In the morning turn it on, go and do something for a minute, come back and there you have it. Let the blender soak in water in the sink while you head out the door. When you get home, just rinse it out and make a fresh smoothie for the next day.
  2. For Homemade Walnut Butter: Soak walnuts for 2 hours, then roast in the oven for 30 minutes at 350 degrees F. Puree in food processor or blender with an added a pinch of cinnamon and coconut oil and puree until smooth.
  3. Quicker Option: There are many health stores that now carry freshly ground nut butters. Look at the container for the date they processed it and try to find one ideally on the day of or day before your purchase for freshness. Store in fridge
  4. Allergies: Sunflower seed butter makes a great alternate option if you cannot eat tree nuts.
  5. Almond Milk: You can make your own too. Many boxed milk alternatives have added ingredients. But they are super convenient.
  6. If you want to make your own almond milk: Soak raw almonds overnight in filtered water. Drain the water and rinse the almonds. Combine almonds and fresh filtered water in a blender. Blend at high speed for 2 minutes. Line a strainer with cheese cloth (or like I do, buy paint strainer bags and use as nut milk bags), and after the milk has been poured through, twist the bag and squeeze out as much as possible. Add a little honey or monk fruit to sweeten
TruFoods Nutrition http://trufoodsnutrition.com/

Sport Products: What to Avoid and What to Use for Improving Energy, and Endurance

Sport Fuel Products: What to Use, What to Avoid

My son is playing hockey at college and I just learned that he gets pre-workout (energy) drinks and electrolyte drinks for free via a company that sells to athletes.

Once he said the name I remembered that when he was younger the coaches were “pushing” these MLM (multi- level marketing) products on all the parents and players to use.

What upsets me is that many believe that these products are of high quality. They are not unfortunately. There are many healthier products out there that can give you the same or better results without the negative consequences from added ingredients that these products have.

Without naming the brand or company, I am going to share what should not be in the sport products you are your child, teen or young adult athlete uses and why and what to use instead. I’ll tell you what I sent to my son to use in place of this MLM Sport Brand.

Workout Products:

What You Should Be Looking at On the Label

Bad Product 1: The Pre-Workout Product

This one has two significant downsides: 

1. Caffeine and its effect on adolescents, teens and college students:
We all know caffeine can help athletic performance and this has been shown in numerous studies. Heck, I’m sure you even need your daily dose of caffeine and that’s just to get your day started! This product has caffeine at 120 mg. per serving. One cup of coffee can contain in the range of 144 mg. to 333 mg. of caffeine. So not bad, in and of itself.

I even like some caffeine before a long run and it does have a positive effect on athletic performance. But we need to consider a couple things: how much caffeine is the person getting in their day in addition to the caffeine in this product and the form of caffeine. (read below, yes, the form matters greatly)

If you consume 300 mg. or more of caffeine per day it may be disturbing your sleep, contributing to anxiety and may increase your risk for heart disease. Since we are all biochemically different your detox of caffeine will differ from someone else’s ability to detox caffeine.

The odds are that this is not their only source of caffeine for the day. You would be surprised to know how many of these kids, teens and young adults consume energy drinks, caffeinated soda and energy shots on a regular basis. Studies on children who consume caffeine showed that the rate of depression and anxiety coincided with frequent caffeine consumption. I’m not even sure why children with endless amounts of energy even need caffeine.

Studies also show that taking as little as 100 mg. of caffeine can cause a significant decline in recall and reasoning, so while many high school and college students think it helps them during studying and test taking, research shows that it lowers academic performance.  Simple tasks such as assembly work may be enhanced but complex reasoning skills are decreased.

Bottom Line: When adding in a pre-workout sport drink, read the back label and note how much caffeine it contains and how much caffeine you are consuming outside of this drink. The 120 mg. provided in this product is not necessarily bad if you are not consuming a lot of caffeine outside of this product, but I still don’t approve this product because of the form of caffeine (read below).

If you are consuming a lot of caffeine in your day, you need to start asking why because if you NEED caffeine to get through the day, you have other issues and your body needs nutritional support.

If you have your 23 and me raw data, your CYP1A2 can tell you if genetically are a fast, slow or moderate metabolizer of caffeine. For instance, I am a fast metabolizer of caffeine and thus have high activity of this enzyme.  

2. It is synthetic caffeine and yes, this is VERY important!


Not all caffeine is the same. There is natural caffeine and synthetic caffeine. Synthetic caffeine is the cheapest form and therefore you see it in energy drinks, soda and sport drinks.

It is absorbed much faster through your digestive tract and therefore you get a quick spike in energy which may seem like a plus when you are ready to go play a sport,
BUT the downside is….
that you feel the crash all that much faster and harder too.

Caffeine in a natural state, such as in yerba mate or green tea, provides a balanced caffeine lift due to the presence of naturally occurring nutrients in the plant. Coffee and other teas will also provide this type of energy lift versus the high energy and then crash and fatigue feeling from a synthetic form.

In the synthetic form, you are more likely to notice negative side effects, such as difficulty sleeping, nervousness and heart palpations. Do you want that for your child?

Synthetic caffeine is not the same as caffeine from coffee beans or from herbs for another reason. It is typically exposed to harsh chemicals during production which means you, in the end, consume these chemicals unknowingly. Synthetic caffeine can also be produced in unregulated foreign labs and factories that do not keep record of handling procedures which means you may be getting more chemicals in that drink than you realize.

Natural caffeine such as in tea or organic coffee (don’t buy non-organic coffee as it is heavily sprayed crop) also contains antioxidants which has many health benefits.

The caffeine that is found in synthetic form can provide a much more potent caffeine isolate compared to the caffeine found in a whole plant.

Think this: You want long lasting, sustained and focused energy. Choose caffeine from a natural source.

Bottom line: If you don’t mind chemicals and a crash of fatigue once the synthetic caffeine wears off than I guess go for it, but if you do, you have better, healthier and safer options out there. Remember when the ingredient label says “caffeine” without saying the source, know that it is cheap and synthetic.

3. Sucralose: No one needs or should consume artificial sweeteners and here is why:

Honestly this makes my blood boil. Why do we need these artificial sweeteners in our foods and why in products for athletes? Because they are trying to make it taste really, really sweet without adding more sugar!

This problem we have that everything must taste super sweet I am not even going to go into. Instead let’s focus on why your child, teen or young adult should avoid artificial sweetener like the plague.

The concerns with sucralose use include toxicity, DNA damage, gut damage, destroys beneficial bacteria, alters glucose and insulin and can lead to type 2 diabetes, and carcinogenic potential (when used in cooking such as with Splenda).

You have got to read labels. I cannot tell you how many people tell me what they are using is a healthy product and then I read the label and lo and behold, there is sucralose on the label. And yes, it is in your child’s sport drink. In fact, it is in thousands of products and therefore label reading is so important!

You probably know by now that drinking or eating something with sucralose is not going to help you lose weight. Most likely your athlete is not concerned with losing weight so probably doesn’t care one way or another that it is in his or her sport drink. But you should care!

While destroying gut health may not seem like a big deal to you, it should be. Sucralose has been found to kill as much as 50% of your microbiome. This opens you up to a world of problems; everything from intestinal permeability, autoimmune disease, poor immune function and mental health issue. Yes, all that can happen from not having a healthy gut.

You may have heard that sucralose passes through the digestive tract unchanged and therefore is safe to consume. New research has shown that it is metabolized in your gut. It works in the same manner as would hydrogenated oils.

By this I mean both are synthetic foods created in labs. Without going into the science, there is no enzyme to break down this sugar. That is because it is not a food provided by natural means. Our body doesn’t have an enzyme to break it down. Your body doesn’t even recognize it and doesn’t even know what to do with it!

Thus, they once thought it just passes through the digestive tract, but much like hydrogenated oil (we don’t have an enzyme to break down this synthetic fat) we can’t break it down. It doesn’t just pass through the body but instead circulates creating havoc in the body.

Research indicates that about 15% of the sucralose gets stored in the body. What happens when it gets stored in the body? Makers of Splenda and these products I’m sure would assure you that nothing happens. But you are smarter than that. Nothing synthetic just sits there and is safe.

What I prefer: I sent my son a product from Hammer Nutrition that I like (I don’t sell it, have no affiliation). It is called Fully Charged. It has very little caffeine at 15 milligrams and contains a blend of fruit, vegetables and herbs and beet juice powder. This product would be taken like this MLM product, adding a scoop to water about 15-20 minutes before the game or workout.

I also like, if the person still needs a little more energy support, is Energy by Now brand. (Again, no affiliation and I could sell this, but I do not). This has some natural caffeine from Guarana extract, green tea extract and yerba mate. It comes out to about 60 mg. of natural sourced caffeine.  

Thus, the two products used together before a game would come out to about 75 mg. of natural caffeine. This would 50 mg. less than what the other product has and also note that it is naturally sourced!

What I also like about the Energy by Now is that it has added adaptogens that help the body adapt to the stress of exercise.

A Red Bull will have 80 mg. of caffeine and a Rock Star will have 75 mg. of caffeine. While the differences in caffeine are not much I would not recommend these products.  I went looking on the web and on the Red Bull site to see the actual label on the can and it sent me in circles on their site and never gave me a breakdown of all the ingredients.  I don’t trust products like that as it has something to hide, in my opinion.  Plus, energy drinks are usually loaded with sugar and don’t contain the benefit of Adaptogenic herbs in the right forms and amounts since these products typically use cheap ingredients.  

If you want to know more about Energy Drinks and Guarana, read this article http://trufoodsnutrition.com/4446-2



Bottom Line: Without going into detail on each of the dangers of sucralose consumption, it is best just to know it is not good for your health and should be avoided. Don’t go to a product that has a different artificial sweetener such as with Acesulfame potassium or aspartame. Use sport products that are naturally sweetened with monk fruit, stevia or fruits. Be mindful of the amount of caffeine in your day.

Bad Product #2: The Electrolyte Drink

It is a powder product that provides electrolytes for hydration after sports and during and after heavy sweating. This is a good thing.
Unfortunately, it also contains sucralose. In fact, all the powder products by this company contain sucralose even the  protein powders. I just don’t get it.

But if that wasn’t reason enough to avoid it, here is another one…

Maltodextrin, dextrose and fructose are the first three ingredients on the label and all are sugars. Yes, many athletes need to fuel and having some sugars after a sport is not necessarily a bad thing in small doses.

Dextrose and Maltodextrin have higher glycemic indexes than sucrose and while it can provide a quick energy boost during or after the game, it can result in low blood sugar.

What I prefer: I love Ultima. I have sent this product to my son and I use this on runs on hot days in the summer. It is a powder product just like this other brand and it is super easy to just add some to water.

I like this product because it lists the amount of all the electrolytes you are getting in the product. This other one only the amounts for sodium and potassium. Why?  

Ultima comes in several flavors, tastes good and has added nutrients. It is naturally sweet and there are no artificial sweeteners. Yeah!
It does not contain any sucrose, dextrose fructose or Maltodextrin. Need a little natural sugar with your electrolyte drink after a sport? Have a banana or orange slices.

Remember when your kids were young and parents bought fruit for the kids to have after their soccer games? Yup, that’s all you still really need; none of this added “crap”.

An alternative, are electrolyte tablets. They will dissolve if you keep them in your pocket while working out and you get sweaty so don’t do that. I put them in a small baggie and then put in my pocket. These are easy and great to take with water. There are several good brands out there.

Bottom Line: When buying an electrolyte drink to replace lost electrolytes after a sport or working out, choose products that list the amount of each electrolyte and one that does not contain added sugar or artificial sugar.

You must read labels. Get past the hype on the front of the package or what the “rep” is telling you. For instance, this product has many professional athletes on their website saying how great these products are. I really don’t care. They aren’t nutritionists, nor do they do the research, so they also don’t realize the damage that some of the ingredients in the products can do.

Just because a professional athlete is taking it, does not mean your child should. Do your own homework and research or ask a nutrition professional what they think of the product.

I’d love to hear what you or your youth, teen or adult athlete uses.  

Cherniske, S. (1998) Caffeine Blues. NY: Grand Central Publishing
Haas, E. (2006) Staying Healthy with Nutrition. The Complete Guide to Diet and Nutritional Medicine.
CA: Celestial Arts:


Chcocolate Avocado Pudding, Raw, Fermented

Raw Fermented Chocolate Avocado Pudding

I made this as a treat for my husband who is going Ketogenic for this month. This would make a healthy but really good Valentines Day treat.  

Raw, Paleo, Vegetarian, gluten and soy free (Dairy free option)

Serves 4/ took me 5 minutes to make 


2 soft avocados (peeled, pitted, scooped out of shell)

1/3 c. cocoa powder

2 T. almond butter (see note)

1/2 T. raw local honey* (see note below)

1/2 cup goat milk kefir* (see note below)

1 t. vanilla extract

Toppings (optional): sprinkle on sliced almonds, sunflower seeds, grated chocolate, strawberries or shredded coconut 

Directions: Add all to food processor and process until smooth. Spoon into dessert cups. Top with topping of your choice and serve or chill until ready to serve.  


  1. Opt for pure almond butter. Many local stores now grind almonds fresh daily.  Otherwise read the back label and choose a brand that does not have added oils and sugar. 
  2. If you are using honey, raw and local is best.  If not using honey, you can try liquid stevia or pure monk fruit and play with the amount according to your taste preference.  
  3. Kefir: this is what makes it a fermented food.  You can use cow milk kefir if you can tolerate it or try coconut kefir (if you can find it in your stores-I can never find it locally).  You can also use almond or coconut milk but then it will be a fermented food.  
  4. Ketogenic: If you are trying out the Ketogenic diet, I personally only suggest it for 4 to 8 weeks in duration and then bumping up the carbs to closer to 80-120 grams per day, depending on your dietary needs.  If you are on the Ketogenic diet, on non-exercise days, your carb content should be 20 grams. On exercise days, you can bump this up to 40 grams per day.  

Health Benefits

Raw Honey: Can reduce your seasonal/pollen allergy symptoms, natural source of energy, immune system booster

Fermented Kefir: Supports gut health, supports your immune system, may improve IBS and IBD, may improve brain health, mental health,  cognition, focus and mood disorders, can aid in weight loss.  

Avocado: Rich in healthy mon0-saturated fatty acids, vitamins and minerals. Great for healthy skin and hair and eye health to name a few benefits.  

Almond Butter: Rich in healthy fats and protein.  Good for healthy cholesterol levels, combatting heart disease and providing you with energy.  


Raw Fermented Chocolate Avocado Pudding
Serves 4
This is a delicious chocolate pudding that has the benefit of fermented foods and healthy fats.
Write a review
Prep Time
5 min
Prep Time
5 min
220 calories
15 g
3 g
18 g
5 g
4 g
143 g
24 g
3 g
0 g
13 g
Nutrition Facts
Serving Size
Amount Per Serving
Calories 220
Calories from Fat 155
% Daily Value *
Total Fat 18g
Saturated Fat 4g
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 11g
Cholesterol 3mg
Sodium 24mg
Total Carbohydrates 15g
Dietary Fiber 9g
Sugars 3g
Protein 5g
Vitamin A
Vitamin C
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
  1. 2 avocados (flesh scooped out of shells)
  2. 2 T. pure almond butter
  3. 1 t. vanilla extract
  4. 1/2 T. raw honey
  5. 1/3 c. cocoa
  6. 1/2 c. fermented goat milk kefir
  1. place all ingredients in your food processor and process until smooth. Spoon into 4 custard dishes. Sprinkle on top your choice of topping
  2. Serve right away or chill until serving.
  1. 1. opt for raw, local honey. If you do not want to use honey, you can try liquid stevia or pure monk fruit and play with the amount according to your taste preference
  2. 2. choose almond butter that is just almond not some of the processed products that have a lot of added sugar and oils.
  3. 3. kefir: you can use cow milk kefir if you can tolerate cow's milk. If not, and cannot tolerate goat kefir either, try almond or coconut milk but it will not be a fermented food if you do this.
TruFoods Nutrition http://trufoodsnutrition.com/




Magnesium: Why You Need To Take This and Best Forms To Take


Here is Why You Need To Be Supplementing With This Mineral


Magnesium is known as the calming mineral.  I wish I knew this when I was younger.  I had such a poor diet, was on many medications and had anxiety.  Looking back now, I realize that adding magnesium rich foods and a magnesium supplement would have helped me a great deal.  Looking back, I know I was deficient in magnesium.  

Are you lacking in the master mineral that is involved in over 300 enzymatic processes in the body?  It is found mainly in your brain, muscles and bones.   This is why an Epsom salt bath  is so good for sore muscles and after a strenuous workout.  

Up to half of the American population is deficient in magnesium and they don’t know it.  In fact, new research published in the BMC Bioinformatics indicates that magnesium plays a much larger role in our health than we previously thought.  Every cell in the body requires magnesium! 

And most people are not aware that magnesium is critical for proper brain function.  

Magnesium deficiency accounts for a long list of symptoms and diseases which are often easily helped by adding in this valuable nutrient.  In fact, it can be very beneficial for those with ADD/ADHD, anxiety, autism and insomnia.  Think of magnesium as the mineral that relaxes your body and mind. 

What Depletes Magnesium

The odds are that you are depleted. Take a look at this list. 

I know for me, in the past, sugar, antibiotics, calcium supplements, my diet, all the diet soda I drank, sweating from exercise and above all, the stress in my life, was definitely taking a hit to my magnesium levels.  Oh and I had (still get from time to time) restless leg, which is often (not always) attributed to low magnesium levels.  

Magnesium is not one that can be easily tested via blood work. Only 1% of the body’s magnesium is stored in the blood. This is why I like Hair Tissue Mineral Analysis for looking at mineral levels such as magnesium or using tests such as Spectra cell Test which looks at mineral levels in the white blood cells.  

If you are like me, you probably have more than one on the list that is impacting your magnesium levels.  

·        Stress, on-going, chronic, 

·         sweating

·         Alcohol intake

·        Sugar intake

·        excess phosphorus (from soda)

·         antibiotics

·        coffee

·        too much calcium intake, mostly from an “only calcium” supplement

·        diuretics

·        birth control pills

·        proton pump inhibitor medications

·         old age

·        processed grains

·        excessive D2

·        the Standard American Diet and

·        soil depletion

Signs and Symptoms that May Indicate You Need More Magnesium


You have

·        depression

·         feel irritable often, tantrums in children 

·         ADHD, confusion 

·        autism

·        insomnia, difficulty falling to sleep (difficulty staying asleep is usually something different)

·        have restless leg or muscle twitching or twitches, muscle soreness, muscle tension, fibromyalgia

·        PMS, cramping, PMS cravings for chocolate

·        heart palpitations, heart disease, arrhythmia, or mitral valve prolapse or hypertension

·        have migraines/headaches frequently

·         acid reflux, GERD

·        sensitive to loud noises

·        fatigue, lethargy

·         asthma

·        constipation

·         excess stress

·        poor diet

·        kidney stones

·        diabetes/insulin resistance


Those Who Are at Greatest Risk of Magnesium Deficiency Include:



  • Crohn’s disease
  • Celiac disease
  • Other gastrointestinal Disorders
  • Alcoholics
  • Elderly
  • Medications That Can Deplete Magnesium

  • This is not an exhaustive list.  Check the medication that you are taking to see if it impairs your magnesium levels. 
    • Acid blockers such as Tagamet, Pepcid and Zantac to name a few
    • Antacids such as Mylanta, Tums, Milk of Magnesia and Alka-Seltzer
    • Antibiotics such as the Z-pak, Ceclor, Cipro, Septra and many others
    • Antiviral Agents such as Epivir and Rescriptor
    • Blood pressure drugs
    • Ace Inhibitors
    • Diuretics (loop, Thiazide diuretics, potassium sparing diuretics, sulfonamide diuretics)
    • Central Nervous System Stimulants such as Ritalin
    • Cholesterol Agents
    • Corticosteroids including inhaled corticosteroids
    • Hormone replacement therapy including oral contraceptives
    • Immunosuppressant
    • Anastrozole (used for breast cancer)
    • Raloxifene used for osteoporosis

Magnesium Rich Foods

  • Think green!  Magnesium is the central atom in chlorophyll molecule
  • Nuts, seeds
  • whole grains
  • Beans and legumes
  • Avocado
  • Dark chocolate
  • Banana
  • Leafy greens such as spinach
  • Sea veggies/algae
  • Broccoli
  • Baked potato with skin on
  • Pink salt

Magnesium Supplementation

When looking for a magnesium supplement, be sure to read the back label. 

  • Whole food supplementation is best (i.e.: food based supplements/multi vitamin/minerals)  Innate Response is a reputable Whole Foods Brand
  • Magnesium can be taken in pill or powder form or transdermal 
  • Chelated forms are best (i.e.: forms of magnesium that end in “ate”)

Citrate is a better form if constipation is an issue

  • This is best for those who are not moving their bowels on a more than once daily basis.  Start low with the dose.  Mag Calm is a great brand for Magnesium Citrate.

Another form that end in “ate” is  Magnesium Glycinate which will not have much effect on stools

Magnesium oxide is not well absorbed and acts more as a laxative so it could be beneficial to use short term for bowels but this is not the form you want for daily long term use.  

Magnesium chloride best form to use for those with kidney disease. 

Magnesium l threonate can raise magnesium levels in the brain.  This is my preferred form to supplement with if you need more cognitive support, have ADHD, anxiety or depression since it is able to cross the blood brain barrier.  

  • Take magnesium with B6 as they work together.
  • Take an Epson salt bath to relax you, for stress, for sore muscles, muscle spasms. Use 1-2 cups of the salt in the bath water. When you soak in an Epson salt bath, your body will absorb the amount of magnesium that you need.  

Magnesium Orotate is known to be good for heart health.  It has also been shown to be good for endurance athletes, improving stamina.  

My favorite for overall health: Transdermal magnesium lotions and sprays for magnesium absorption via skin

o   This is my favorite way to get magnesium. My preferred brand is Ease by www.activationproducts.com  and I have this in my office for clients and you can also order direct from the company. Other sprays typically will sting when you spray them on and this can be due to  poor quality. 

o   I like transdermal also because it does not need to be digested and is great if you have digestion/assimilation/absorption issues.  (you may not even know that you do!)  It is easier to use with children since they don’t have to take a drink or swallow a pill and most don’t mind you spraying it on them.  

o   Topically can be fast acting. It can be great for PMS, cramping, restless leg and muscle spasms. Spray on the area that is giving you the pain. 

Hint: Crave chocolate around your period?  Chocolate has magnesium and your body may be trying to tell you something!

How Much Magnesium Do You Need

The RDA for magnesium is 310 to 420 mg. per day and this amount can vary depending on your age and sex.  Many experts in the health field believe that the daily amount should be closer to 600 to 900 mg. per day.  Dr. Mercola states that magnesium intake should be closer to 1 to 2 grams per day.  He feels that this higher dose is warranted due to our EMF exposure and that the increased amount of magnesium should help to lower the damage that we get daily from EMF’s.

I am more in line with Dr. Mercola and not with the RDA guidelines. If you have ever heard me speak, I mention that the RDA for vitamin C is to prevent scurvy.  (the Vitamin C RDA is 75-90 mg. which in my opinion is too low).  Thus, my assumption is that the RDA for magnesium is also too low. RDA guidelines are there to provide you the amounts needed to prevent disease.

 These are not recommendations for optimal health! This is very important!


Bottom Line: Decide which form is best for you and your situation.  If you need more help deciding which type you should get or which brand or if you want testing done, give me a call.  In the end, we all need magnesium, even if you have the healthiest diet.  This is because of mono crops, lack of rotation of crops and depleting the soil of magnesium.  



Anderson, R. Awang, D. et. al. (2000) Professional Guide to Conditions, Herbs, and Supplements.

   MA: Integrative Medicine Communications

Bauman, E. & Friedlander, J. (2014) Foundations in Nutrition.  CA: Bauman College

Gaby, A. (2006) A-Z Guide to Drug-Herb-Vitamin Interactions. NY: Three Rivers Press

Haas, E. (2006) Staying Health with Nutrition. The Complete guide to Diet And Nutritional Medicine.

   CA: Celestial Arts






Mushrooms with Garlic and Onions

Slow Cooker Mushrooms with Garlic and Onions

While sautéing mushrooms is pretty simple, l Liked being able to throw all these ingredients into the slow cooker and focus on something else.  They tasted great days later too. This recipe is revised from Mercola.com


  • 2 T. grass fed butter
  • 1 onion chopped
  • 1 -pound mushrooms
  • 1 clove garlic minced
  • 2/3 c. bone broth or organic chicken broth
  • s/p to taste
  • 1 t. dried thyme


  1. Toss everything into the slow cooker and turn on high for one hour or on low for 2 hours.


Mushrooms and Onions Slow Cooker
An easy side dish. Just toss all in the slow cooker while you prep the rest of the meal
Write a review
132 calories
13 g
20 g
8 g
3 g
5 g
299 g
581 g
5 g
0 g
2 g
Nutrition Facts
Serving Size
Amount Per Serving
Calories 132
Calories from Fat 73
% Daily Value *
Total Fat 8g
Saturated Fat 5g
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 2g
Cholesterol 20mg
Sodium 581mg
Total Carbohydrates 13g
Dietary Fiber 3g
Sugars 5g
Protein 3g
Vitamin A
Vitamin C
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
  1. • 2 T. grass fed butter
  2. • 1 onion chopped
  3. • 1 -pound mushrooms
  4. • 1 clove garlic minced
  5. • 2/3 c. bone broth or organic chicken broth
  6. • s/p to taste
  7. • 1 t. dried thyme
  1. 1. Toss everything into the slow cooker and turn on high for one hour or on low for 2 hours.
  1. This vegetable and fungi recipe also includes healthy fat when using grass fed butter.
Adapted from Dr. Mercola
Adapted from Dr. Mercola
TruFoods Nutrition http://trufoodsnutrition.com/
If you are sick and tired of feeling sick, tired, fatigued, depressed, anxious and more and have given up hope then Karen’s simple, effective, individualized and sustainable approach may be what you need. 

Karen Brennan, MSW, CNC, Board Certified in Holistic Nutrition and Herbalist is the author of Tru Foods Depression Free Nutrition Guide; How Food Supplements and herbs can be used to lift your mood and If Life is So Good, Then Why AM I Still Depressed? Discover the root cause for your depression and learn what to do to feel better and owner of Tru Foods Nutrition Services, LLC. 


Detox Workshop

Detox Workshop

Detox Workshop Coming Soon!

For those in the Colorado Front Range Area

WHY SHOULD YOU ATTEND THIS DETOX WORKSHOP: There are so many programs and products out there, that it gets confusing to know what it right and what is not. I’m sure you have invested a lot of time and money in various programs, diets and supplements hoping that this time it will work.

In 2 hours I am going to talk to you about what does not work, what others have been doing wrong and why they don’t work and may even have made your situation worse.

We will discuss the step by step plan to get your body working the way it was meant to. We are going to talk about digging deep to the cellular level which other programs typically don’t address. 

Even in detox you need to get to the root of the problem. A juice fast just isn’t going to cut it. Sure, you may lose some weight and have more energy…for a short period of time. Find out how to detox to recharge your cells! 

Bring your pens and a pad of paper to take notes!  I will provide snacks, beverages, show you what products, herbs and foods are best, and we will sample some. All information from the program will be emailed to those who attend after the workshop so that you won’t miss a thing!


WHO THIS IS FOR: If you are feeling fatigued, sluggish, just trying to get through your day, using coffee to function, can’t lose weight, have skin issues, feel blah, have bloating and gas or bowel concerns, feel stressed, overwhelmed, exhausted, anxious or depressed or have tried detoxes/cleanses in the past with little to no results then you should attend. 


WHEN: January 27th, Saturday 2:00-4:00 pm.


WHERE: Tru Foods location in Castle Rock, CO


What you will learn: You will learn what works, what doesn’t, what to stop wasting money on, why you haven’t been digging deep enough, what I do at the beginning of each new year, and much more. 


PRICE: $22 per person. Invite a friend and both will receive $5 off!


HOW TO REGISTER: email at trufoodsnutrition@yahoo.com, call or text to 303-522-0381 to let me know you will be attending.   I will provide the Castle Rock address and send you the invoice. Payment must be received prior to the workshop.


CANCELATION/WEATHER: If the weather is bad, it will be rescheduled for Feb 17th.  If less than 10 people sign up, I will need to cancel the workshop and will refund your money.  If you are unable to attend, you can use the payment towards consults, cooking workshop, pantry makeover or a shopping outing.




If you are sick and tired of feeling sick, tired, fatigued, depressed, anxious and more and have given up hope then Karen’s simple, effective, individualized and sustainable approach may be what you need. 

Karen Brennan, MSW, CNC, Board Certified in Holistic Nutrition and Herbalist is the author of Tru Foods Depression Free Nutrition Guide; How Food Supplements and herbs can be used to lift your mood and If Life is So Good, Then Why AM I Still Depressed? Discover the root cause for your depression and learn what to do to feel better and owner of Tru Foods Nutrition Services, LLC. 

For more information visit  www.trufoodsnutrition.com

Want more information, like her fb page here

As a nutrition professional, Karen does not treat, cure nor diagnose. This information is for educational purposes only.

10 Ways To Reduce Your Toxic Load

10 Ways to Successfully Reduce Your Toxic Load in 2018

It is the beginning of another new year with new goals (or maybe the same ones again).  This year make your “detox” goals a success by following these step by step guidelines with product suggestions included.

We are exposed to toxins daily from the water, air, soil, food and products.  While at times we cannot avoid it such as walking by an area just heavily sprayed for weeds and inhaling it in or the chemicals used to sanitize your work environment.  There are, however, many areas that we do have control over and we can do a great deal to reduce our toxic load. 

While the EPA may report that many chemicals and toxins you are exposed to are not harmful, they typically look at these chemicals in isolation and consider the harm of just that one dose of one chemical.

Stop and think for a moment. A non -organic piece of fruit, such as an apple, may have 10, 12 even 20 or more chemicals on it.  What happens to your body when you consume all those chemicals at once? As of now, no one still knows.  (and by the way, don’t think you can wash them off, since on thin skinned fruits and veggies, these chemicals get absorbed)

What happens when you consume those chemicals from your food over years and years?  Then add to that the chemicals in the water, soil, air and in your cleaning products to name a few?  This is a toxic burden to the body.

Your liver is meant to remove toxins, but our modern lifestyle is also a toxic lifestyle. Our livers are in overdrive, constantly trying to keep up.  Often it is a struggle.  To support your liver, your health and your, start by slowly reducing the toxins that you do have control of. This will make a huge impact on your overall health!

I also created a swap chart to make it easier.  Get the Toxin Swap chart here

Product Switch to Help You Reduce Your Toxic Load


How to Reduce Your Toxic Load This Year

Focus on just ONE of these on the list!  Then move on to another one on the list.  In one year, look at how much you have reduced your toxic load

Reduce the Amount of Times You Order Food at Work

These foods are not typically healthy.  Even if you order a salad, the dressing has refined, rancid, inflammatory oils. The food is cooked in these same oils. Sometimes the oil in the fryers are not changed daily-yuk (and very unhealthy).  Cold cuts are from animals that are fed a GMO, heavily processed diet and these animals are given hormones and antibiotic.

 It is very challenging to avoid toxins when eating out or ordering in. If you order in every day, try to reduce this to 4, then 3 etc. If you must eat out often for business meals or travel for work, order grilled foods and instead of the fries or rice on the side, ask for extra serving of vegetables and order a salad to start the meal. 

Some people make their own salad dressing and then bring it with them in a very small container.   Skip the bread as it will fill you up, and raise your blood sugar and it does not provide you with any nutrients.  For more on gluten go to  Go Gluten Free or is it a Fad?


Cleaning Products

Cleaning products can be so harsh that they can irritate the lungs, eyes, throat and the skin. When I used to work in long term care, on the deep cleaning days, the place had a very strong chemical odor that caused asthma flare ups for one and made me cough and itch and gave other headaches and burning eyes.  Some felt lightheaded from the breathing in of the chemicals. 

The best website to use to find out what are safe products to use in your home is www.ewg.org.  They state that just 7% of cleaning products disclose their contents adequately.  According to the EWG, 53% of the products they reviewed contained lung harming ingredients. 

Go to their site to see which products they gave an “A” to.  I also like Air Biotic for cleaning products. They have travel sets and natural hand sanitizer if you are like to carry hand sanitizer with you. You can find their cleaning product here

Otherwise, you don’t need harsh chemicals to clean your home.  White vinegar, lemon juice, borax and baking soda can often do the trick.  Some store- bought brands that I like are Ecover All Purpose cleaner and Sevenths Generation All Purpose Cleaner. You can also buy them here and here

 This site is also a good resource for a list of safe products to use, many of which you can find in your local store. https://www.organicconsumers.org/news/how-toxic-are-your-household-cleaning-supplies


We are now aware that a chemical in plastic called BPA (Bisphenol A) is harmful.   It is a known endocrine disruptor. In fact, it was once used as an estrogen replacement drug for women.  BPA can interfere with estrogen, testosterone, thyroid, insulin and other hormones so it is best to avoid it.  Since it is an endocrine disruptor, it can impact your weight, insulin levels, and may increase your cardiovascular and cancer risk. 

Mothers with high levels on BPA in their urine during pregnancy have children who are more likely to suffer from behavioral problems than children of mothers with low levels.

But did you know that even if a product says BPA free, the odds are that it contains other harmful chemicals in the plastic.  These other chemicals known as BPS and BPF can be just as toxic for you and can have similar hormone disrupting effects.

Avoid bottles with the number 3,6, or 7 on the bottom.  Avoid Styrofoam cups with the number 6 on the bottom.  Avoid plastic containers that have 1, 2, 4 or 5 on them. 

Don’t put plastic in the microwave or the dishwasher.  Don’t put hot liquids into plastic. Minimize the amount of canned goods you use.  If your plastic container is scratched, toss it. 

Also, thermal receipts have chemicals on them such as the BPF and BPS. When you touch the receipt, these chemicals can be absorbed via your skin.  Ask for the receipt to be emailed to you instead.

Avoid buying water in plastic water bottles.  Use your own bottles and fill up with filtered water instead.  (see info on water below).  While you may not think your plastic, store bought, water bottle has been exposed to heat, this is untrue. You may have kept your bottle at safe temperatures, but think about the back of the truck that the water travels in to stores.  Just the heat alone in the truck could cause toxins from the plastic to be released into the water. 

Make the switch to glass and stainless steel.  Spend some time going through your cabinets and tossing most of your plastic.  Save money by buying a glass or stainless-steel water bottle and filling it up at home.  Replace your plastic containers with glass or stainless steel. Pack lunch in healthier container options. 

I personally like Life without Plastic and these

For water bottles I like glass and stainless steel water bottles

Dry cleaning

When you get your dry cleaning, take the plastic off before you come into the house and leave the clothes outside for a few hours, if you have a covered area.  To dry clean your clothes, harsh chemicals and solvents are typically used.

If a dry cleaner calls itself “Green” or “Organic” do your homework first as it may sound too good to be true.  Another option to consider is wet cleaning which may be safer and just as effective as dry cleaning. 


As said above, use your own filtered water instead of spending your money on water in plastic bottles.  In the end you will save money and it is healthier for you.  Your city water contains numerous chemicals and can also contain residue from medications.  Most city water adds fluoride which can suppress the thyroid and suppress IQ in children. https://www.ewg.org/tapwater/#.Wh30q7hlCf0  is a site to plug in your zip code to see results of your water.

If you want to know why fluoride should not be in your drinking water, read Fluoride and its Impact on your Health

I personally like Berkey products and use the Berkey water bottle when I am traveling and use the Big Berkey in the home and fill up my glass and stainless -steel bottles with that water.  We also use the Berkey shower filter.  The Big Berkey is perfect for a family of four. Get it here and the here for the filtered water bottle.  For the shower head click here

Shower Products/Body Care Products

We often do not think that what we put onto our bodies is a big deal but your skin in one of your largest organs and these creams, soaps, lotions and hair products all get absorbed.

I admit, I have not tried the cleaner shampoos and conditioners yet. I do buy mine from Natural Grocers, but I know there are still better options out there.  The one I have set my sites on to try this month is called Morroccon Method. 

As for soap, I love Dr. Bronner’s soap. They come in bars and liquid soaps. I use the tea tree one, but they have many options.  Tea Tree has antibacterial properties.  I also will cut the large bar into a smaller piece when I travel as I do not like the hotel soaps that are loaded with perfumes. 

Your deodorant is another one that can be toxic for your body. Regular daily use of deodorant and antiperspirants can influence the bacteria amount and varieties in the arm pit.  Antiperspirants can wipe out the bacteria and also wipe out odor but studies suggest that since these products disrupt the microbiome balance in the armpit, it can lead to even more foul smelling sweat. Aluminum is a common ingredient in these products and may play a role in breast cancer. 

There are several clean deodorant products out there such as  Fat and the Moon that people seem to really like.    I personally make my own just using coconut oil, baking soda and arrow root. The nice thing is, that it lasts a very long time so you make it once and forget about it.   If you are used to it having a scent, add in an essential oil that you like.  Once you start to minimize toxin exposure, you will notice that you need deodorant less and less often.  A shower with soap and water may be all that you need. 

Oral Health

Toothpaste, even ones that look healthier such as Toms of Maine, will still contain fluoride. See the link under water to read more on fluoride. 

My personal favorite and the one that I use and sell in my office is Revitin and you can also buy it here

For a toothbrush, I recommend Dr. Tungs Ionic Toothbrush and this is the one that I use.  

For oral health, you can also swish 1 T. of coconut oil in your mouth daily for 15-20 minutes. Avoid the store- bought mouthwashes.  Read 6 Reasons Why You Need to Ditch Your Mouthwash

Laundry Detergent

Avoid the harsh laundry detergents, and again, go to www.ewg.org as they will have the best recommendations.   Recently I switched to the Magnetic Laundry System (MLS)  which are magnetic balls. It is more expensive than detergent up front but I don’t need to buy detergent anymore so in the long run it is worth it.  



Coffee is a heavily sprayed crop. Up to 250 pounds of chemical fertilizers are sprayed per acre of conventional coffee.  Some say the residue is burned off during roasting and others say it is cooked into the beans. 

If you are a daily coffee drinker, consider switching to organic coffee to reduce your toxic load.  Coffee has its benefits so if you are not dependent upon it for functioning daily, you don’t necessarily have to remove it from your diet. 

This brand gets top marks for its care for people and the planet and it is organic.  

If you are trying to cut back on coffee intake, you can try Teccino which I know some people love and say it taste similar to coffee.  Another favorite option is ground mushroom coffee  

Food And Cooking 

Many toxins are on and in our foods!  Reduce the processed food in your diet, as well as foods that are heavily packaged.  When you reduce processed foods, you will automatically reduce a lot of extra packaging. There is no way to get around foods packaged in cans and plastics but by eating more whole foods you can minimize your exposure. 

Look at the dirty dozen and clean 15 list on www.ewg.org to help you shop.  Some foods you can save money on and not buy organic and others splurge on.  Think of your meats, poultry and fish and what is added to conventional products such as hormones, antibiotics and GMO feed, on top of these animals not living in healthy conditions. 

Glyphosate is now associated with intestinal permeability which can lead to a host of health conditions and some are now questioning if glyphosate is a contributing factor in celiac disease.  I know organic can be expensive so do the best you can and avoid the conventional foods that are the most heavily sprayed.  

If you are going gluten free, minimize the gluten free products since these often contain brown rice. Brown rice is high in arsenic, so you want to limit the amount you regularly consume. Gluten free foods also contain processed non- gluten fours and can be high in refined sugar.  Save them as treats.

www.naturalhomebrands.com has some great products to use for at home cooking and food prep that are free of plastics and many are made with bamboo.  

Try to not use tin foil if you can when cooking.  It has been shown when used with acidic foods or when wrapped around hot foods the aluminum can leach into the foods.  Aluminum has been associated with dementia and Parkinson’s. ( Aluminum can also be found in your deodorant and drinking water too). Instead of tin foil, use parchment for cooking or use cooking ware with glass lids for oven use.  To store foods use glass containers instead of storing in foil.  You can also wrap foods in wax paper and then seal in a bag.  


Bottom Line: 

This should be a process and could take a year to gradually remove toxins from your life.  I can help you if you find the process to challenging or don’t know where to start. 

Many of you will need to then address toxins at the cellular level. This applies to those of you with chronic fatigue or sleep issues, can’t lose weight, have an AI condition, have a mood disorder and those of you who just “feel like crap”. If this sounds like you, contact me for a more detailed detox approach.  









If you are sick and tired of feeling sick, tired, fatigued, depressed, anxious and more and have given up hope then Karen’s simple, effective, individualized and sustainable approach may be what you need. 

Karen Brennan, MSW, CNC, Board Certified in Holistic Nutrition and Herbalist is the author of Tru Foods Depression Free Nutrition Guide; How Food Supplements and herbs can be used to lift your mood and If Life is So Good, Then Why AM I Still Depressed? Discover the root cause for your depression and learn what to do to feel better and owner of Tru Foods Nutrition Services, LLC. 

For more information visit  www.trufoodsnutrition.com

Want more information, like her fb page here

As a nutrition professional, Karen does not treat, cure nor diagnose. This information is for educational purposes only.

Reduce Your Toxic Load This Way To Detox Your Body

Toxic Load Swap Chart

Not just what you eat is toxic to your body but also the chemicals that you breathe in, drink and put on your body. 

Your skin is your largest organ and it does absorb the creams, lotions, soaps, shampoos and other products that you put on it daily. 

We are seeing a surge in hormonal issues such as hormonal cancers, PMS, andropause and early puberty and some of this can be contributed to the hormone disrupting chemicals that enter our body daily. 

I have mentioned some products that I like and use but feel free to test and try the many other healthy brands that are thankfully available. 

If you have favorites, I would love to hear which products you use. 

Want more information on WHY you need to reduce your toxic load and avoid certain products?  10 Ways to Reduce Your Toxic Load and Why You Need to

Click on the Product Name to See the Products

Toxin to Avoid


Plastic Containers

Glass Containers, stainless steel,

Try www.lifewithoutplastic.com

Tin foil Parchment paper, wax paper (don’t use this in oven), oven safe containers with a glass lid. 

Line pans with parchment not tin foil

This cookware with glass lids lasts a lifetime.  

Non-stick Teflon pans, aluminum pans, copper pots

If you have cookware with scratches in it such as your non-stick pans and cookie trays, just toss them out.

Cast iron pans, stainless steel, ceramic cookware, glass, stoneware

I like this brand.  

It is a bit pricey but I use my skillet almost every day and I think worth it for me and my family.  

Body Lotion with chemicals and perfumes Visit www.ewg.org for long lists of safer options/brands
Facial Creams with chemicals and perfumes Thankfully there are many cleaner options available today.  I personally like 100% Pure and Trilane Beauty products
Laundry detergent www.EWG.org  for safer brands, or no laundry detergent required for the Magnetic Laundry System which I just started using.  
Household cleaning products

www.EWG.org  for safer options or use vinegar, baking soda, Clorox

Ecover is a good brand to try and can be found in most grocery stores


Traditional Cosmetics Look for ones with mineral based pigments and natural oils. I personally like Mineral Fusion made in CO.  100% Pure also makes cosmetics. 
Shampoo/conditioner with chemicals and perfumes



Deodorant Make your own (its so simple)  or Piper Wai is a brand many like. (The less toxins in your body, the less deodorant you will need!)
Sunscreen with oxybenzone Look for products with zinc oxide otherwise the brand I like is Solar D
Plastic cutting boards Wood cutting boards
Traditional Hand Sanitizer Avoid the store bought hand sanitizers and use this one if you are one of those people that likes to carry one around with you
Toothpaste with fluoride / toothbrush

Make sure it says fluoride free. I like this one  and I use it and sell this one to my clients.  You can go to there site if you want to try just one tube before buying a large amount, but you will save money buying in bulk if you order it (and this way you have it when you run out since its not in stores yet) 

I recommend Dr. Tung’s Ionic Toothbrush  to help remove plaque

Water (tap, from plastic bottles) I personally like the Big Berkey for water filtration at home and you have the option of fluoride filters as well.

For traveling and hiking I use this water bottle

For our shower head we use this and it was easy to intstall

Soap with perfumes and chemicals Dr. Bronner’s tea tree soap is my favorite. You can also get it in liquid form.  I know people who also use this as their shampoo.  
Coffee non-organic Coffee is a heavily sprayed crop. Opt for Organic. 

Drink organic fair trade coffee

or try Dandy Blend which many people say tastes just like coffee. Other options include Teeccino herbal coffee

or Mushroom Coffee

Give these a try if you are trying to reduce the amount of coffee you consume!

Air freshener, plug ins that disrupt hormones Use a diffuser with essential oils. 

www.mountainroseherbs.com has some good to diffusers to choose from

or simmer cinnamon sticks on the stove top.  

Bottom Line

In order to detox your body, you need to adjust your diet AND reduce daily toxic exposure. 

Beyond this, for many, there is still more work that needs to be done because we have been bombarded with toxins all our life, starting with vaccines, our food, our medications, and the world we live in.  

Some of you may need to go deeper, for instance, if you can’t loose weight despite your best efforts (fat holds toxins), or there is little to no improvement in your autoimmune condition or your moods and energy levels, then your toxic load may need to be addressed at the cellular level. If this sounds like you, reach out to me for more information on how I can help you.  


If you are sick and tired of feeling sick, tired, fatigued, depressed, anxious and more and have given up hope then Karen’s simple, effective, individualized and sustainable approach may be what you need. 

Karen Brennan, MSW, CNC, Board Certified in Holistic Nutrition and Herbalist is the author of Tru Foods Depression Free Nutrition Guide; How Food Supplements and herbs can be used to lift your mood and If Life is So Good, Then Why AM I Still Depressed? Discover the root cause for your depression and learn what to do to feel better and owner of Tru Foods Nutrition Services, LLC. 

For more information visit  www.trufoodsnutrition.com

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As a nutrition professional, Karen does not treat, cure nor diagnose. This information is for educational purposes only.