Tru Foods E book Guide: 21 day Depression Free meal and supplement plan: sneak peek!

Sneak Peek at my E book: Tru Foods Nutrition 21 day Depression Free guide, meal and supplement plan. 

I  have been working on a book on addressing root causes but it has been taking longer than expected and is ending up much longer than I ever imagined!

During this time my son lost another friend to suicide and I felt like I needed to do something-to get something out there to help others.  So while I am still working on the book I put this diet plan together for those that just want to do something to feel better instead of reading and understanding all the “whys”. 

The E book is almost completed but I am waiting for my web designer to be available so that I can put it up for sale on my website.  My weakness is my lack of computer skills!  I would much rather a professional set it up for sale on my site rather than me make a mess of it!  It will cost somewhere around $12.99 and has a lot of useful information and resources.  Here is a peak.  More sneak peaks to come so keep checking back to my blog!

Who this plan is for:

• Anyone suffering with depression who is ready to make some dietary changes to feel better
• For parents and families that are looking for die plan that can help their child/loved one. 
• Anyone with depression related to known cause (i.e.: bullying, death of loved one, divorce, traumatic event, etc.….) you will learn how these types of known causes of your depression impact your body and what to do to support it nutritionally.  This does not mean to stop your therapy sessions that can help you address your exogenous causes of your depression. 
• Anyone suffering from depression with no known cause (i.e.: life is good but you still feel depressed)
• Anyone who also has ADD/ADHD, anxiety, racing mind, insomnia, fatigue or negative thought patterns
• Anyone who also has some digestive and gut issues such as acid reflux, GERD, and asthma that is triggered by the acid reflux
• Anyone who also has skin conditions such as eczema, rosacea, psoriasis or acne
• Families looking to help their child/teenager living with them who has depression

What this plan is:

• A healthy plan to get you feeling better with more energy, improved moods, less depression or none at all, anxiety reduction and overall positive sense of well-being.
• A nutrient dense meal plan with supplement/herbal recommendations that are supportive for one with depression
• Recipes provided that are nutrient dense and taste good too/even additional recipes so that you can make tweaks to the meal plan and adjust based on foods you like. 
• Anti-inflammatory dietary plan
• Blood sugar balancing dietary plan
• Thyroid supportive
• Anti-candida diet plan
• Immune supportive
• Microbiome supportive
• low sugar, balanced macronutrients, micronutrient dense
• Supports healthy cortisol levels
• A dietary plan that eliminates the most common delayed food allergens and food sensitivity foods that can cause mental health issues. 
• A 21 day plan that does not allow cheat days. (We will discuss when to add those in.  It is critical that you follow the plan for 21 days if you want to see improvements in your mental health. )

Who this plan may pose a challenge for:

• This meal plan does contain red meats and poultry:  I will provide alternatives in this menu plan for those of you who do not eat meat.  If you are a vegetarian, you may want to try adding in humanely raised meat (or wild caught fish) at least a couple of times per week (see sources for humanely raised grass fed meats at the end).  If not, you will need to focus more on making sure your protein needs are met with legumes/beans and non- gluten grains.  If you eat eggs, add those in.  If your major protein source is from dairy you will need to avoid dairy for the 21 days for this plan to be effective with the exception of whey protein powder and heavy cream and grass fed butter.   A  B12 supplement will be necessary for you while on this 21 day depression free diet plan if avoiding meat/poultry.
• Nut allergy: this meal plan does include nuts, nut flours, and recipes with nuts.  I do offer alternatives in some places but if you have an allergy to nuts (other than the legume peanut) this may be a challenging meal plan for you. If you have only a peanut allergy, then you are fine as there are neither peanuts nor peanut butter in this plan. 
• Anyone who does not think they can stick to the plan for 21 days –if this sounds like you but you really want to start feeling better, please enlist someone that can help you to stick to this plan.  Is there someone that can motivate you to shop for ingredients, or to help you prep meals and so forth?  It is always good to have support.  Please ask- often times we don’t want to bother anyone with our problems but you will be surprised how people may jump to help you for the next 21 days.  
• Families who are looking to change their child/teens diet for depression but not their own.  If you are looking to help your child who is suffering and you think that you only need to change his or her diet but not the one for the household then don’t do this diet plan. For this to work for a young family member the family must commit when in the house or out and about with your child or teen.  They will need all the support they can get.  You cannot expect her to follow this plan for 21 days while you sit next to her eating pizza and a diet coke. 
• A whole foods, balanced meal plan to support neurotransmitter production. 

What this plan is not:

• This is not a weight loss plan-although some may lose weight on it.  I do not include amounts of foods in most places in this plan. I cannot do so as I do not know your age, activity level and so forth.  Listen to your body and let it be the guide-it will tell you how much enough is. 
• It is not meant as a replacement for your medical care. Rather share this information with your doctor and hopefully your medical provider will be supportive of the dietary changes that you are making to improve your health. 
• This is not a cure: rather this is a way to bring back balance to your body. I am nutrition professional-as such I do not diagnose, cure or treat.   I cannot guarantee success since this plan does not address individual, biochemical individuality.  However, if you do follow this plan I do feel that since it addresses many underlying root causes of depression, positive results will be seen. 
• Not an 80/20 plan. This is not a plan that you can go on for a day or two, then off for a few days and then back on or follow for breakfast and lunch but not for dinner and late night snacks.  If you choose to do so, you won’t get the desired results. Stick with it; you can do it-keep telling yourself it is only for 21 days!
• It is not a cleanse or detox plan
• It does not address Irritable bowel syndrome (IBS), small intestinal bowel overgrowth (SIBO) or Inflammatory Bowel disease (IBD). This plan may help with your symptoms but often there are other supplements/herbs and other dietary needs for those with these conditions.  If you have depression and IBS, SIBO or IBD please contact me and we can create a tailored plan to meet both of your conditions. 
• This is not a low carb plan. This is a moderate carb plan.  Going too low carb can deplete serotonin.