I was thinking about coming up with a grocery list and the recipes for the week. Then I thought, well, maybe if only post a day of recipes at a time, I will be forced to get up and go to the grocery store daily, it will give me something to do, to force me out of the damn bed. Of course, with this strategy, I run the risk of staying in bed anyway and then getting back to the fast food, take out etc.So… Let’s take a risk here to force myself out of bed each day and go to the grocery store, the way they used to do it back in the day… If I fail tomorrow, well, then I guess I will owe you an entire week of menus for the next day. One of the things about blogging is that it does make me accountable to a few people who are reading this. My goal is truly to blog my journey to health from depression and hopefully bring some of you along with me.
Today’s recipes are based on foods that contain nutrients recommended to help us beat depression. Since I have been suffering greatly of insomnia this week, I have also made a few adjustments that are supposed to help me improve my sleep. Since we are just starting out on this journey together, I have decided to try some no-cook recipes to make it easy for us to comply with the diet. I don’t want to think of this as calorie restricting diet at all, but I use the word diet as if it is our plan. With that in mind lets take a look at our grocery list for tomorrow.
Produce: blueberries, celery, dark greens of your choice (including pre-mixed salad), an apple, a tomato, Walnuts, a banana, 2 dates (pick up anything else you want on a salad like a cucumber, radishes, onions, peppers, fruits, sprouts etc) ( you can also get a can of red beans, black beans or chickpeas for your salad if you wish)
Dairy: Milk of your choice (preferably non-dairy milkl), yogurt (preferably greek, for the added protein), goat cheese, feta cheese (optional)
Deli: 1/4 roasted turkey breast, 1/4 your favorite sandwich cheese
Whole grain, low sugar cereal of your choice,
whole grain bread or pita pockets, or something similar for your lunch sandwich,
spicy brown mustard
Honey or agave
Coconut butter (Or 1/4 C of fresh coconut flesh)
(you can substitute the dates from the produce section with some stevia sweetner)
1 can of albacore tuna
vinegar (red wine vinegar would be great for this!)
Peanut or other nut butter (We will need almond butter tomorrow, so might as well get that if you can find it)
That’s it, your grocery list for tomorrow. I suggest, you climb out of bed and go the grocery store and grab these items. Tomorrow, we are going to have an entire day of depression-ass-kicking food that will also help us to get a good night sleep. We will have somethings left over to use the rest of the week, but this will give us a good start and then tomorrow, I will post another day of shopping and recipes. Remember we are starting fresh, so until we build up our supplies, it might be a little heavier on the pocket book. I am trying to keep the recipes simple so we will stick to them until we are ready to start cooking.
Here we go:
Breakfast: A bowl of you whole grain cereal with non-dairy milk and 1/2 C of blueberries (simple right?) Since you are already out of bed, wash your blueberries before you put them in the fridge. Tomorrow morning, all we have to do is throw some milk and cereal in a bowl, add some anti-oxidant packed blueberries and we have a great start to the day!
Mid-Morning Snack: Greek Yogurt
Lunch: Turkey and cheese on whole grain bread with some greens, a tomato and mustard. Serve with celery sticks and nut butter (instead of chips, this is your crunchy, satisfying side dish) (Again, go ahead and wash your celery and chop two stalks into 3rds, you are ready to go for tomorrow.)
Afternoon Snack: One apple chopped into wedges, spread goat cheese across each slice. Lay them all down on a plate and lightly layer with some honey, chopped walnuts on top. You have a scrumptious, power house of a mid day snack, just when you are starting to slump. If you have never tried, just try it this one time, if you don’t like it, you can do just the apple and some cheese. It sounds weird, goat cheese and apples, but MMMM its sooo good!
Dinner: We tend to eat heavy, processed, carb laden food for dinner and often right before we go to bed, today we are going to eat a nutrient packed salad. You have greens and whatever extra veggies you picked out, use the rest of your tomato from lunch. I got some feta cheese to sprinkle on mine. Add tuna for some extra protein ( you can always add beans too) Toss your salad with the red wine vinegar and flax seed oil and enjoy! (if you are just preparing food for yourself, save 1/2 the tuna for tomorrow)
Evening Snack: You are going to need a blender for this Cherry Mash Smoothie
One banana (great if you can freeze it when you get home from the grocery store) 1 1/4 C almond milk, 1C pitted fresh or frozen cherries, 2 TBsp coconut butter or 1/4 C Fresh coconut meat, 2 pitted dates or 1 TBsp stevia Blend it all up, add some ice if you need to for consistency and enjoy this nutrient packed evening snack that will help you sleep!
If you prefer, here are the ingredients for the next morning too, this way, you can grocery shop in the middle of the day. Of course, you will have enough cereal and milk left over you can just do that again the next morning or you can shop for the following while you are out:
1 banana (so, just get 2 today)
2/3 C Greek Yogurt (we already got one, if we get 4 today, we are covered all the way until lunch tomorrow)
1 TBsp almond butter (if you chose this for your celery, you are already good to go)
1Tsp Agave or honey ( you should already have this too)
almond or vanilla extract
If you add these extra couple ingredients, you are all set until after lunch tomorrow. That way, you can shop today and not go back until tomorrow after lunch (A good way to get some sun, fresh air and walking in). I will be back later today with the shopping list and menu for tomorrow.
Since you are headed out to the store, you might want to take a look at this list of recommended supplements and grab some while you are out.
A good multi-vitamin will cover most of our needs, but may be deficient in a few key areas, so get your multi and add what you need to get yourself to these levels:
- B-12, 250mcg
- Folic Acid, 400 mcg
- B6, 20 mg
- Chromium picolinate, 200-600 mcg
- Vitamin D, 250 mcg or 10,000 IU)
- Magnesium 320-420 mg
A good women’s daily will likely get you close to the B and folic acid recommendations. Most likely you will need to add a D vitamin and magnesium and fish oil. If you cannot find the daily that fills up your B and folic acid requirements, there are B plus folic acid vitamins on the market that should get you there in one supplement vs 3.
If you find a brand that meets all or most of the requirements, please be sure to come back and share with the rest of us!