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

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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

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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

Ingredients

  • 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

Directions

  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.
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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
348g
Servings
2
Amount Per Serving
Calories 366
Calories from Fat 208
% Daily Value *
Total Fat 25g
39%
Saturated Fat 7g
33%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 13g
Cholesterol 6mg
2%
Sodium 80mg
3%
Total Carbohydrates 26g
9%
Dietary Fiber 9g
35%
Sugars 13g
Protein 12g
Vitamin A
69%
Vitamin C
40%
Calcium
46%
Iron
21%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  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
Instructions
  1. 1. Place all ingredients in the blender and blend until smooth and serve.
  2. 2. Makes two servings
Notes
  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
beta
calories
366
fat
25g
protein
12g
carbs
26g
more
TruFoods Nutrition http://trufoodsnutrition.com/
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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 

Ingredients

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.  

Notes:

  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.
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Print
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
143g
Servings
4
Amount Per Serving
Calories 220
Calories from Fat 155
% Daily Value *
Total Fat 18g
28%
Saturated Fat 4g
18%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 11g
Cholesterol 3mg
1%
Sodium 24mg
1%
Total Carbohydrates 15g
5%
Dietary Fiber 9g
38%
Sugars 3g
Protein 5g
Vitamin A
4%
Vitamin C
17%
Calcium
7%
Iron
9%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  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
Instructions
  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.
Notes
  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.
beta
calories
220
fat
18g
protein
5g
carbs
15g
more
TruFoods Nutrition http://trufoodsnutrition.com/

 

 

 

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

Magnesium:

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.  

 

Sources

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

https://articles.mercola.com/sites/articles/2018/01/29/how-magnesium-benefits-your-body.aspx

https://www.globalhealingcenter.com/natural-health/what-is-magnesium-orotate/

http://www.greenmedinfo.com/blog/magnesiums-importance-far-greater-than-previously-imagined

http://www.greenmedinfo.com/blog/magnesium-deficiency-symptoms-and-diagnosis

 

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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.

 

SPACE IS LIMITED!

 

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.

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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

And

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

Plastics

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. 

Water

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

 

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.  

Sources

http://time.com/3742871/bpa-free-health/http%3A%F%2FT.com%2F3742871%2Fbpa-free-health%2F

http://ipen.org/documents/introduction-endocrine-disrupting-chemicals-edcs

https://www.ncbi.nlm.nih.gov/pubmed/26121921

https://www.nutritionaction.com/daily/food-safety/bpa-still-a-big-deal/

https://articles.mercola.com/sites/articles/archive/2016/02/17/deodorant-chemicals.aspx

https://articles.mercola.com/sites/articles/archive/2015/08/31/benefits-drinking-coffee.aspx

 

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.

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Must Have Healthy Travel Products

Must Have Travel Products For Your Next Trip

 

I admit it, I am not a good traveler. I am not a very flexible person when it comes to eating differently, using different body care products, being out of my routine, etc.  And my body lets me know it!  Here are some things that I take with me on trips so that I can stay as healthy as possible. 

Swedish Bitters: I do not use these normally, but these are good to take with you on a trip to help you digest unfamiliar foods and to help you stay regular.  Follow the directions on the bottle.  I put a smaller amount into a travel size bottle.  You can get Swedish bitters here

On a trip over to Europe I did not have these, and I was having a lot of stomach pain from eating out for every meal and was constipated.  Because of this my skin also broke out in a terrible way.  I finally stopped in an Apothecary in Germany and was able to pick up some bitters which helped my digestion a great deal! 

Allicin: This is a compound from raw chopped garlic.  It has antiviral, antibacterial and antifungal properties.  The bottle is very small and travel size friendly. If I feel a bladder infection coming on (I have to really focus on drinking plenty of water when traveling), I will start to take this, about 10-20 drops 3x per day.  I will also use this if I feel a virus coming on while traveling. Get Allicin here in capsule form. Check out your local health store for liquid form-either form is great.  

Tea Tree Oil: This also comes in a small travel friendly sized container.  This is great for topical (not internal) use.  I use this if I break out.  It can also be used on boils and other skin flare ups such as psoriasis. I use this brand

Master Tonic: I made a batch and it is ready to go for the trip. This is another cold and flu remedy to take as soon as you feel the bug coming on. You need to make this.  I am holding a Master Tonic/Immune Support Workshop in Feb. Details can be found at Master Tonic Workshop

Vitamins in Mini Packs: The mini bags can be found at natural health stores. This is the one I use  .  I pack my vitamins for each day so that I can stay on track with my supplements which includes a spore probiotic, Megaspore, that does not have to be refrigerated

Echinacea in Tincture: I do not take this for colds and flu, rather I bring this along for cuts and wounds.  If we are out and about and someone gets cut, just squirt a few dropper amounts of Echinacea on the open cut to clean it out and disinfect it. I like this brand

Chaparral and Comfrey Salve: I make my own salve and use this all the time. The chaparral is antibacterial/antifungal and the comfrey is healing. After the wound or cut is cleaned, I then put this salve on to avoid infection and to speed up the healing process. 

Manuka honey: I put a small amount into a mini size container. Manuka also has antiviral, antibacterial and antifungal properties. I had some with me on a trip when I had a bad bladder infection and ate the whole jar up.  It can be used on burns, scrapes, cuts, boils and any other skin issue.  Manuka honey can be found at your local health food store or here is the one I use

Yarrow or Cayenne Pepper: Either one is good to slow down bleeding if you get cut and are bleeding a lot.  Cayenne pepper is probably in your spice cabinet.  For loose herbs check out your local herb shop or health store in the bulk section.  For large amounts of loose organic herbs I prefer to use www.mountainroseherbs.com 

Electrolytes: With running around while traveling or out in the heat and not drinking enough fluids, I always have some on hand and take as needed.  I would much rather avoid the electrolyte drinks that are filled with colors, dyes and artificial ingredients.  You can find these in your local running or bike shop or health store.  

Restore: This is a product that can help with gut damage. I take this with me since I know I am not going to be able to avoid rancid oils, GMO’s and more.  I will take sips whenever I remember. Find it here, If you are not sure what this product is or does, do a google search and there are many videos about it with the founder.  It is a product that I love for gut health, gut protection, intestinal permeability and digestive issues. 

Tea and Tea Cup Strainer: I like to have my loose tea with me. I keep it in a baggie and have my tea cup strainer so that I can make tea in the Hotel coffee pot in the morning.  (I do not drink my tea on planes any longer as I read too much about the water on the planes)

Berkey Filtered Water Bottle: The downside is that it is plastic but for travel it comes in handy. I fill up in the airport and when on the plane I ask for water and then I put it into my Berkey to filter it.  We were recently in a place where the water had a very strong odor of chlorine to the point of making me feel sick and I couldn’t even drink it.  The next time I had my Berkey and this made a huge difference!  The big test will be on our next trip to a country where you should only drink bottled water. I am going to try the tap water in my Berkey.  I will keep you updated! Get it here

Food/Snacks: I pack enough mini sized baggies of nuts and seeds and various protein bars to be able to have two bags and two bars per day if I run into a jam and don’t want to eat the food provided.  At times we have travels from plane to train to bus and I was glad to have some healthy blood sugar balancing food choices on me.  Other good travel options include beef jerky and beef sticks.  You may also want to pack baggies of protein powder.  

Activate Charcoal: I keep this on hand in case anyone gets sick from the food they eat.  Activated charcoal will help to remove the toxins from the body. Take two capsules.  Otherwise I can brush my teeth with it as a tooth whitener if I want.  This is the one I use

Coconut Oil: I take this but typically don’t use it because I have other antibacterial and antiviral products with me, but I can use it as a night time face cream if I forget my own. I can also use it up for one oil pulling on the trip for oral health. 

Soap: I use Dr. Bronner’s Tea tree soap and do not like all the perfume soaked bars in hotels. I cut it into small pieces, so I only need to take one piece out for my shower. This makes it easier when traveling from one hotel to another.   I use this type of soap

Some other things to consider-products for travel anxiety (Gaba, Kava) and products for jet lag (melatonin). What is your main issue when you travel? Mine tends to be a weaker immune system and skin and digestive issues but your issues may be different.  

What are your must haves when you travel?

Did you enjoy this list, was it helpful for your next trip?

Let me know!

 

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.

 

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Almond Butter Brownies (gluten, soy and dairy free, Paleo Friendly)

Chunky Almond Butter Brownies

Gluten, dairy and soy Free, Paleo Friendly

You can use creamy almond butter, but I like that added crunch

 

Ingredients

  • 1 c. almond butter (creamy or chunky)
  • ¼ c. plus 2 T. cacao (you can sub in cocoa powder)
  • 1 pasture raised egg
  • ½ c. honey or maple syrup
  • 2 T. coconut oil melted
  • 1 t. pure vanilla extract
  • ½ t. Baking soda
  • ¼ t. sea salt
  • ¼ c. chopped nuts (optional)
  • ½ c. dark chocolate baking chips

Directions

  1. Line a 8×8 inch baking pan with parchment paper. Preheat oven to 350 F.
  2. Mix all the ingredients together and pour into the pan.
  3. Bake for 30 minutes

 

Almond Butter Brownies
Serves 12
A healthier version of a brownie with added protein
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Print
263 calories
23 g
16 g
18 g
6 g
4 g
55 g
111 g
16 g
0 g
12 g
Nutrition Facts
Serving Size
55g
Servings
12
Amount Per Serving
Calories 263
Calories from Fat 155
% Daily Value *
Total Fat 18g
28%
Saturated Fat 4g
21%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 9g
Cholesterol 16mg
5%
Sodium 111mg
5%
Total Carbohydrates 23g
8%
Dietary Fiber 4g
16%
Sugars 16g
Protein 6g
Vitamin A
1%
Vitamin C
0%
Calcium
9%
Iron
10%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. • 1 c. almond butter (creamy or chunky)
  2. • ¼ c. plus 2 T. cacao (you can sub in cocoa powder)
  3. • 1 pasture raised egg
  4. • ½ c. honey or maple syrup
  5. • 2 T. coconut oil melted
  6. • 1 t. pure vanilla extract
  7. • ½ t. Baking soda
  8. • ¼ t. sea salt
  9. • ¼ c. chopped nuts (optional)
  10. • ½ c. dark chocolate baking chips
Instructions
  1. Line a 8x8 inch baking pan with parchment paper. Preheat oven to 350 F.
  2. 2. Mix all the ingredients together and pour into the pan.
  3. 3. Bake for 30 minutes
beta
calories
263
fat
18g
protein
6g
carbs
23g
more
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. 

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.

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Cheesy Garbanzo Bean Stir Fry

Cheesy Garbanzo Stir Fry

Gluten, soy, dairy free, vegetarian, vegan

This is a good recipe to make a large batch of and use for lunches for the next few days. It is also good cold!  Whether you are a vegetarian or not, it is good to have some meatless meals on occasion.  

Ingredients

  • 2 T. avocado oil
  • 1 t. dried oregano
  • 2 cloves garlic minced
  • 1 large zucchini chopped
  • ½ c. mushrooms sliced
  • 1 can garbanzo beans drained and rinsed
  • 1 tomato chopped
  • 1 bell pepper chopped
  • 2 T. nutritional yeast

Directions.

  1. Heat the oil in a skillet and add in the garlic and oregano and sauté for a minute. Add in the zucchini, bell pepper, mushrooms and the beans.  Cook on medium heat for around 10 minutes until vegetables are cooked through. 
  2. Add in the tomato and cook for another 5 minutes.
  3. At the end, add in the yeast and blend in.
  4. Serve and enjoy! This dish would be good with cauliflower rice. 
Cheesy Garbanzo Bean Stir Fry
Serves 2
A vegan/vegetarian dish that is gluten, soy and dairy free. A good source of protein, complex carbs, fiber, and healthy fats along with several vegetables
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262 calories
44 g
0 g
5 g
14 g
1 g
438 g
333 g
9 g
0 g
3 g
Nutrition Facts
Serving Size
438g
Servings
2
Amount Per Serving
Calories 262
Calories from Fat 44
% Daily Value *
Total Fat 5g
8%
Saturated Fat 1g
3%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 1g
Cholesterol 0mg
0%
Sodium 333mg
14%
Total Carbohydrates 44g
15%
Dietary Fiber 6g
22%
Sugars 9g
Protein 14g
Vitamin A
55%
Vitamin C
192%
Calcium
11%
Iron
16%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. • 2 T. avocado oil
  2. • 1 t. dried oregano
  3. • 2 cloves garlic minced
  4. • 1 large zucchini chopped
  5. • ½ c. mushrooms sliced
  6. • 1 can garbanzo beans drained and rinsed
  7. • 1 tomato chopped
  8. • 1 bell pepper chopped
  9. • 2 T. nutritional yeast
Instructions
  1. 1. Heat the oil in a skillet and add in the garlic and oregano and sauté for a minute. Add in the zucchini, bell pepper, mushrooms and the beans. Cook on medium heat for around 10 minutes until vegetables are cooked through.
  2. 2. Add in the tomato and cook for another 5 minutes.
  3. 3. At the end, add in the yeast and blend in.
  4. 4. Serve and enjoy! This dish would be good with cauliflower rice.
Notes
  1. If you are a vegan/vegetarian, nutritional yeast can be a good source of B12.
beta
calories
262
fat
5g
protein
14g
carbs
44g
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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. 

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

 

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