A Foundation for Healthy Eating with Brooke Alpert

Trevor:             Hi there, I’m Dr. Trevor Cates. Welcome to The Spa Dr. Podcast. On today’s show, we’re discussing why diet should not be a four letter word that we’re afraid to speak about. Let’s get back to the basics on how to support a healthy approach to eating.

Trevor:             My guest is Brooke Alpert, she is a nationally recognized nutrition expert and best-selling author. She’s founder of Be Nutritious, a nutrition counseling and consulting practice in New York City. Her expertise in nutrition knowledge have led her to be featured on TV shows like The Dr. Oz Show, The Today Show, Access Hollywood, and more. She was named one of the new up and coming stars in the beauty and health field in W Magazine and has been quoted and featured extensively in both national and international magazines like People, Shape, Glamour, Town & Country, [inaudible 00:00:49], and more.

Trevor:             On today’s podcast we discuss the basics of healthy eating and self-care so you can live a more vibrant life. So please enjoy this interview.

Trevor:             Brooke, it’s so great to have you on my podcast. Welcome.

Brooke:            Thank you for having me.

Trevor:             We wanna start off with talking about the word diet because it’s become what, a four-letter word that people don’t wanna talk about? And you wanna change that, right? You wanna get it back to the original definition so what’s that all about?

Brooke:            I do. You know, whenever we say the word diet, whenever I refer to a diet to my patients, to a diet to a friend, you hear the word diet on the street, it’s never in a positive way and so diet has turned into a new curse word; a new four-letter word and I’d really like to take it back. When we talk about diet the way that I was trained in school, it’s what’s on your plate, it’s how you’re eating. Occasionally it’s restrictive if you’re a celiac to be gluten-free, if you’re a vegetarian but at the end of the day, diet is what goes on your plate.

Brooke:            We have gone so far from actually looking at food as food and it takes us away from how to diet and how to eat, that people are going on these crazy roller coasters of what they’re eating every day and it just sets them up for failure and so I have people that come to my office that have been dieting, using it as a four-letter word, and end up gaining weight, and weight, and weight and it completely transforms, in a negative way, their relationship with food. I wanna take that back.

Trevor:             Right and I really agree with that. I end up sometimes saying, “The foods to eat and not eat,” rather than diet just because people think that I’m gonna put them on some sort of weight loss program because a lot of times that’s what it is; some sort of people feeling deprived of what they really wanna be eating. And it’s not really how it’s intended. We need to eat and dieting is what we eat.

Brooke:            Exactly. It doesn’t mean a week’s worth of frozen meals that have no nutritional value to it. It doesn’t mean only juices or only eating foods that start with the letter B. It doesn’t mean any of this. We’ve gotten so far from it and I always joke … I dedicated my most recent book to anyone said, “The diet starts Monday,” because Mondays are hard enough and then we’re all of a sudden putting this crazy, restrictive plan on Mondays and then we ruin our Sundays, and then the whole weekend’s over. Food is food. Food is nourishment. Food is so much more but food is also part of your diet so let’s make it good.

Trevor:             Right and it’s our daily choices, not the program we’re gonna start on Monday or even Saturday.

Brooke:            Exactly.

Trevor:             Or we’re gonna go away on a retreat and eat healthy but it’s what we’re doing on a day-to-day basis that makes the biggest impact.

Brooke:            Right and that’s the long-term approach. I can get someone to lose weight in a week by really starving them but that’s not gonna be successful.

Trevor:             Right and so you, in your book, your title you have diet in the word of your book. The Diet Detox is the name of your book, right? And you have certain rules that people can follow and they’re not … I’ve looked at your rules and there’s nothing super challenging. It doesn’t sound like punishment here. We’re just talking about guidelines and so let’s talk about some of these and I think the first one that you have on here is to eat protein and fiber at every meal. So why do you include that in here?

Brooke:            The goal with the rules is to bring it back down to fundamentals. I have clients that come in and say, “Well I can’t eat carbs,” and then they come in and they’re eating tons of fruit and dairy products. I’m like, “Those are carbohydrates,” so I really just wanted to break it down to basics. Bring it back down to the fundamentals of how you need to eat and the number one thing I get when a client sits on my couch in my office is, “Well what should be on my plate?” And that’s really sort of the reasoning behind rule number one, which is protein and fiber at every meal.

Brooke:            If you know that you’ve got a good quality protein source … let’s say eggs, let’s say full fat, organic yogurt that’s unsweetened, let’s say really good chicken, grass-fed beef et cetera … on your plate, plus some sort of fiber coming from a fruit or a vegetable, you’re good. You don’t need to overthink it. So if you have eggs and spinach, if you have chicken and broccoli, if you have any sort of those variations, you’re good to go and so I just wanted to give people, right away, how to look at your plate and how to know if it’s good.

Trevor:             Okay good and of course there are people with dietary restrictions, as far as allergies and intolerances and things like that, so being mindful of that or some people are vegetarian for philosophical reasons. So of course they would need to modify the protein and fiber based upon their unique needs, right?

Brooke:            Of course.

Trevor:             Another big thing you talk about is, you call it, clock your meals so explain to people what you mean by that.

Brooke:            I always joke that I treat my clients like I treat my kids because if my kids aren’t fed on a schedule, from the day they were born to … my oldest one is almost 10 years old now … they need to eat on a schedule because if they don’t, chaos ensues and the same thing happens with people. We need to eat on a schedule. Our body needs to know when the nourishment is coming. Mentally and emotionally it sets you up for success at your next meal so by knowing that you’re eating around every four hours, you don’t need to set an alarm to be that strict, but I don’t like people to go really more than five or under three. It’s sort of four is that perfect little sweet spot. It just sets you up for success. It doesn’t get you too hungry. Your blood sugar levels can remain stable and then you don’t arrive at the dinner table and dive headfirst into the bread basket.

Brooke:            So I really like people to be on a structure but I don’t want them to obsess over it and then the only extra addition to just eating every four hours is that I ask everyone to give 12 to 14 hours between dinner and the next morning’s breakfast. I love the science behind intermittent fasting. I think it’s fascinating. I think it’s solid but what I found in my practice over almost 12 years now doing this, is that people have a really hard time sticking to it and it sets them up, from an emotional and psychological level, to fail and the last thing I need is anyone, again, diving headfirst into a bowl of food that they didn’t really want or crave. So early time restricted [inaudible 00:07:40] about 12 to 14 hours sweet spot between dinner and breakfast really allows you to process a lot of the same benefits as intermittent fasting but without that sort of binge behavior that I’ve seen happen a lot.

Trevor:             This might be something a little bit different for people to think about so then if people are eating … really a big part of it is don’t eat dinner late because you also don’t want to wait too long in the day too. It could be inconvenient if your 12 to 14 hour timing is in the middle of the morning when you’re working or closer to lunch and then it’s kind of confusing as to when you eat lunch, right?

Brooke:            Yeah. You need to make it work for you. I’m all for an early dinner. I feel like I live like I’m in a retirement center. I like the early bird special; that’s my hour of eating. 5 o’clock is perfect for me but I fully get it that, that’s not gonna work for everyone. I have clients who work really late. Doctors who are seeing patients in the hospital later in the evening. They can’t have dinner at 5 or 6 o’clock but so if you can at least try to give yourself a 12 hour window from dinner to breakfast. So let’s say you have dinner at 8, having breakfast at 8:30 gives you just over that window that you can really reap some of those same benefits and even if it’s a smaller breakfast that you take on the go on your way to work, you can still reap great benefits, especially for your metabolic functioning, for diabetes issues, blood sugar issues … all of it and I think it would be worth it.

Trevor:             Balancing blood sugar is one of the key things that comes up over and over again, especially it seems like with Americans because of all of the processed foods and the sugar that we may have grown up eating or that are so readily available to us that can create a lot of issues of people so that’s one of the things that you’ve mentioned a few times and I think it is one of our biggest issues with diet and the foods that we eat.

Brooke:            Absolutely. My last book was called The Sugar Detox. There’s a trend here happening but so I’m really noticing … [inaudible 00:09:50] sugar dietician … and what happens is sugar is such a drug and it really reaches those addictive spots in our brain. It makes you feel good and gives you those high and lows so when we start having a diet that’s filled with sugar, you set yourself up for total failure because you’re just gonna crave it more, and more, and more. So not only in The Diet Detox do I take out the excess sugar and added sugars that people are eating, but the goal is also to stabilize your blood sugar levels for all the natural sugars we’re eating. Fresh fruits have a time and a place to be in your diet. A lot of foods contain natural sugars but if we can eat them and still stabilize our blood sugar levels, then that’s diet success.

Trevor:             Okay, great and so the timing that we’re talking about, clocking your meals, is designed to really help with that too, right?

Brooke:            It’s all about blood sugar levels but ultimately I like to focus on the psychology behind why we eat and why we’re making our choices and by stabilizing the blood sugar levels, it actually helps you make better decisions at your next meal. If you skip breakfast and you’re starving, you’re not gonna make a healthy choice when you sit down at your desk. That’s when you go to the vending machine or that’s when you reach for whatever snacks perhaps in my office at the moment but my goal is to set people up for diet success.

Trevor:             What you just mentioned is really important because it is … setting yourself up for success is so important because we all know that we’re not supposed to eat sugar and we all know that we’re supposed to eat our vegetables and of course there are different varying beliefs, and different types of diets, and things but actually following those things and getting out of old patterns, and establishing new ones is hard for many people, for most people really. Any other tips on helping people getting into this new pattern? Especially with, I think one of the things that’s really hard is, you might have one person in a family that’s decided to eat healthy; maybe it’s mom. The woman that’s the head of the household of the family is like, “I’m gonna start eating healthy,” but the kids don’t wanna go along with it. Maybe her partner doesn’t wanna go along with it so what can we do to really shift into that new lifestyle?

Brooke:            I think that we need to realize that eating healthy doesn’t mean steamed broccoli and baked chicken breast. Food should be delicious and that’s my job as a dietician to make sure that the meal plans that I’m giving to my clients, or to my readers makes sense and tastes good because yeah, steamed broccoli and baked chicken breast … sure that’s nutritionally wise healthy for you but that’s not something that you’re gonna be craving. It’s not something that I can get my kids to eat. They wanna eat foods with flavor. You wanna eat food that makes you feel good and tastes good and so it’s our jobs as healthcare professionals to teach people how to eat food that not only tastes good but is good for them too.

Brooke:            So any mom or head of the household, or anyone who’s trying to make healthy changes to their lifestyle and to their diet plan. Let’s make sure that you’re enjoying the foods that you’re eating. So find your favorite foods and let’s try to make healthier versions of them. I have a client who’s obsessed with a baked ziti and so we found a recipe for spaghetti squash and we just cut down a little bit of the cheese but it’s still tomatoey, and cheesy, and goopy but at least it’s loaded with fiber from spaghetti squash instead of sugary carbohydrates. So you can have your cake and eat it too basically.

Trevor:             I think that is important but that also means that we are cooking a lot more than maybe people are used to so any tips on that? On helping people get back in the kitchen because I know that there are so many people that eat out and they grab fast food, or they say, “I just don’t have time to cook.”

Brooke:            Look, I’m located in New York City. This is restaurant central. Most of my clients use their oven as shoe storage so I’m quite honest here about what people are capable of doing. The beauty of living in a city like New York is that you really can ask any restaurant for any thing and pretty much get it but I tell my clients, no matter where they are in the country or in the world, if you are polite when you’re dining out and try to make informed choices, and ask smart choices you really can get what you want on your plate. So if there’s a beautiful chicken dish but it’s served, let’s say, with mashed potatoes or something creamy and you don’t want that part politely ask for it to be switched with sauteed vegetables. Most restaurants will accommodate you so you just have to be an informed consumer.

Brooke:            It’s the same thing going to the supermarket. You have to read the ingredients. Forget the nutrition labels, that’s just confusing. It makes no sense and a whole lot of numbers. You need to know what’s in the food you’re eating so read the ingredients; same way you would do at a restaurant. Ask the right questions if you don’t have the answers in the menu in front of you.

Trevor:             Right, absolutely and then with cooking and getting back into the kitchen, any tips for people who aren’t used to cooking? Any tips on –

Brooke:            Yeah, absolutely. So I’m not a chef. I’m far from a chef but I’m a cook. I can [inaudible 00:15:14] a recipe, especially if it’s simple. So in The Diet Detox, I wanted to show people that it’s easy to cook so we have 45 recipes with five ingredients, not including salts, peppers, and oils but basically the majority of the recipes have five solid ingredients. You don’t need to all of a sudden buy exotic spices to cook yourself your first time you’re roasting a chicken. It doesn’t need to be complicated.

Brooke:            So find someone online that you enjoy their food images. Google search on The Food Network a recipe and then see if it has all the ingredients that you can either find easily or already have in your cupboard and give it a shot. The worst thing that happens is the food doesn’t taste so good. So cover it with some sugar-free tomato sauce; that’ll make it better. You just have to get your hands dirty and then slowly you’re gonna learn what you like. Investing in something like a slow cooker is really helpful for a lot of people. In the morning when I have my act together, which is not always, I can throw some things in before I dorp the kids off at school, come to work, by the time you get home dinner’s ready. It doesn’t have to be easy. You should see me cutting an onion. I’m wearing goggles. I’m normally cutting my fingers. It’s a mess but I can get it done and that’s all I’m asking people. Just get it done. It doesn’t have to be a gourmet meal and at the end of the day, if you can scramble eggs and saute some spinach, you still have a great plate.

Trevor:             I know. It’s a matter of getting started and speaking of which, you talked about breakfast on the go a little bit ago. What is a good breakfast on the go?

Brooke:            Breakfast on the go … if you can tolerate dairy, yogurt with some chia seeds is always a great option. A chia pudding is a great option. Most of my clients, especially here in the city, I always recommend the little squeeze-it packs of almond butter that look like those ketchup packets and an apple for really small, quick breakfasts. An apple doesn’t go bad. It won’t get dented and bruised in your purse or your bag and those almond butter packets can stay. So normally we keep those in the office for my clients that actually didn’t even have breakfast yet so they can get there and they know that they have something waiting for them but it doesn’t have to be complicated.

Brooke:            If you have to make a smoothie and take it on your way, great. If you grab a pre-made smoothie, fine. Hard boiled eggs, if you can make them on Sunday, grab that with an apple or a couple of berries on your way out, great too. I just wanna bring people back down to basic food ingredients because that’s all you need to eat. It doesn’t need to be complicated.

Trevor:             Right, of course and one of the 10 rules that you have is to indulge intentionally. What do you mean by that?

Brooke:            There is a time and a place for a slice of cake, a slice of pizza, French fries, whatever your food drug of choice is. The only [inaudible 00:18:10] are nonnegotiable for me are any sort of sodas or really artificial sweeteners so those are the no-goes for me as an intentional indulgence but if you love really good French fries then there is a time and a place to have them. If you love a really good cupcake, there’s a time and a place to have them. People don’t need to sit on my couch or buy my books because they’re having a cupcake or a piece of cake on their birthday or some French fries on a Saturday night. They need to sit on my couch because they’re eating sugar all day long or indulging every single day and so I wanna teach people, again, that there’s a time and a place and if you can find the best thing for you, what you really enjoy … not some stale piece of bread but the best baguette from your favorite market or the best chocolate cake, which would clearly be my choice, or the best French fries … get them. Get what’s really gonna satisfy you.

Brooke:            And what I’ve found in my years of practice is that once I allow people … people give themselves that permission to indulge … they tend to eat less of it. So I had a client who hadn’t had French fries in a year because she was so nervous about her relationship and I sent her down the street to go get fries after our … one of my favorite restaurants … after our session and she had lunch and with a side of the truffle French fries, which were amazing at this place but she said halfway through they got cold and they were no longer worth it. Whereas in the past, her relationship would’ve been with the French fries to eat it regardless because it was something she put on a pedestal. When you don’t put food on a pedestal, you’re able to have a healthier relationship with it.

Trevor:             I think that’s such a great point and I think that’s something that people with eating disorders, they tend to do that and that is one of the things that leads people into an eating disorder and keeps them there is that kind of thinking of food on this pedestal like you’re talking about.

Brooke:            Absolutely and I see a to of disordered eating in my practice where people have these strange and difficult relationships with food and at the end of the day, one serving of French fries isn’t gonna put you over the edge. I actually got some pushbacks from other colleagues and other health professionals when I was asking for reviews on my book from them because I allow gluten occasionally and because I wasn’t forbidding all grains or other foods and there’s a whole reasoning behind it because if you’re … number one, can tolerate gluten then one slice of bread isn’t gonna kill you, especially if it’s good quality, Ezekiel Bread for example. But having the occasional slice of bread, it’s not gonna put the food on a pedestal and then all of a sudden if there is [inaudible 00:20:55] and you’re at a work conference and you have to have a sandwich, it’s not like, oh I blew it today. Well forget it now I’m just gonna blow dinner and then it starts the cycle of negative choices and choices that don’t do anything positive for you.

Brooke:            But if bread is just a slice of bread that doesn’t taste that good because you’re allowed to have it occasionally then people aren’t gonna overeat it.

Trevor:             So you mentioned that with your clients you have a lot of clients that have disordered eating and that’s different from an eating disorder so can you explain what that is and where does that come from? Based upon your experience, why is it that some people have that and some people don’t?

Brooke:            I think it’s because of all the diets people go on and the put themselves with these labels that I only eat this or I only eat carbs on weekends. Anytime we take ourselves away from food as complete nourishment, we sort of lose the connection with it and that’s when our relationship with food becomes negative and so that’s when disordered eating really takes place. That, God forbid, there’s croutons in your salad; you forgot to ask for them and you eat some of them. I have clients that will beat themselves up over that or the fact that they didn’t the sauce on the side, or that they ate some of their kids leftovers. It happens and we can’t be perfect all the time. That’s where disordered eating … Eating disorders is its own specialty and I refer out for true eating disorders but disordered eating, unfortunately in New York City especially, but for a lot of people who’ve been on hundreds of different diets, who have tried everything, who buy every single book that comes out, or gives themselves these crazy, restrictive labels, they end up with a relationship with food where …

Brooke:            I had a client that was afraid to eat carrots because they’re high in carbohydrates and I had to look at her and say, “You’re not sitting on my couch because of carrots. Let’s be honest here.” She was 100 pounds overweight. It wasn’t because of carrots.

Trevor:             When is it that you would refer out when you see that this is not just disordered eating but actually an eating disorder? Where is that line?

Brooke:            It’s tricky. I have a good radar for it. Most of my clients have to write food diaries and I weigh them every time so if they’re rapidly losing weight, if their food diary seems really off, then I’ll start consulting with other people that I work with. So whether it’s a psychologist, I ask for some advice. As professionals, we need to know what we’re not qualified to work with or when something becomes too big for me to handle on my own and that’s what’s great about having a whole network of resources of amazing other doctors and practitioners that I can use as a sounding board to sort of reaffirm my idea that this client is not right for this practice and it stinks for business but it’s the best thing for the client and that’s most important.

Trevor:             Right and I was gonna say, it’s good for people to know too when they have an issue that goes beyond just being more structured with their eating. Then they need emotional support. They need to see a therapist and to address some of the emotional, maybe a mental emotional issues, that are going on along around eating. I think it’s really important for people to realize that there is a point if you’re really struggling with following a program, or your weight is going up and down, or one way or the other that it could be something you need additional support for so don’t be afraid to, if you’re listening and watching, don’t be afraid to reach out and ask someone to help you. Anything else you wanna say about that?

Brooke:            Absolutely. This stuff can be overwhelming. In the society that we’ve lived in for all these years really puts a lot of pressure on us and so, as a practitioner, I really do my best to see the signs of when someone needs additional support but I love teaching other women that it’s okay to ask for help because, as a working mom, it’s really hard to do but I can’t be successful if i don’t. So I really try to pass that on to anyone I’m working with, whether they need additional support or not, but asking for help. There’s nothing wrong with it. It’s actually a sign of strength, in my opinion.

Trevor:             Right and I think that, as women, we’re oftentimes caregivers so we’re taking care of our children and sometimes even our own parents as they get older and to be taking care of all these other people, it’s important to take care of yourself because you can’t take care of all these other people if you’re not healthy yourself. You’re not gonna have the energy, the stamina, the mental stability, the emotional stability to be able to help others if you’re not taking care of yourself.

Brooke:            Yeah. I’m a terrible practitioner and parent when I’ve run myself down to the ground; I don’t do anything well. So reminding myself to take a little bit of those mental health moments, it doesn’t even have to be a day. Whether it’s just a half an hour break that I schedule in the middle of my day, it’s even just zoom-out on Facebook or have a cup of tea. Just those few moments … ideally it’s a [inaudible 00:26:21] or something a little bit better but just even something small, just a little bit of me time, whatever you choose to do with it … really makes me better at what I do for the rest of the do so I really think that’s important.

Trevor:             Yeah and I think it’s important for people to know that we do this, you and I do this and so it’s not like we’re asking people to do something that we wouldn’t do ourselves.

Brooke:            But we get the struggle, there’s not question.

Trevor:             Oh yeah.

Brooke:            There’s no question. It’s a struggle.

Trevor:             Yeah, it’s not always easy to find the time to take care of yourself or even just mentally that, “Okay, now it’s time for me to take time for myself when I’ve got all these other people expecting things from me,” right?

Brooke:            Absolutely.

Trevor:             But it is important. So you also talk about other supportive things, not just about eating but also supplements, sleep, water, exercise so let’s … I know we only have a few minutes left but … how do these other things help support people in following a healthy eating plan?

Brooke:            My ultimate goal as a dietician is to make sure that the food is providing as much nourishment as possible. In today’s times and our lifestyles, it’s really hard to get everything we need from food unfortunately so I was really lucky, and this is where you and I met was that I got to work with Twin Labs and develop a bunch of supplements that I thought were missing from the marketplace and I really had free-range, which was exciting and terrifying at the same time, to make these products that I thought we could really use and so when it comes to supplements, I section them into two groups. One are the essentials; products that I think everyone should be taking most days. And then bonus, depending on what your person needs are, you might need a little extra support.

Brooke:            So one of the supplements that’s a really big one right now is through a Twin Labs company called Reserveage and it’s a fiber supplement. I wanna make fiber sexy again and so I made this great formula of a fiber supplement that has prebiotic fibers, eight grams of fiber, plus five grams of collagen protein powder and you drink it in a cup of water. So the best part is, is not only is it more fiber than Metamucil … just a little dig there … but you’re also getting, rule number one, which is protein and fiber at every meal. So it’s a great way to wake-up, break the fast, stabilize your blood sugar levels and I like to think of that little safety net in case you only have time to grab that apple or in case you only have time to grab that egg. It just gives you sort of that little boost in the morning.

Brooke:            And then for the other things, there’s tons of other supplements I recommend. Probiotics, omegas, a really good quality multivitamin but water, sleep, exercise … it’s not just about what you eat and what you put in your mouth. It’s really a whole lifestyle approach and I hate saying that because it’s so cliché and it makes people think that I’m trying to change the way they live every day but you have to drink enough water to stay hydrated. Water affects your hunger levels, it affects your blood sugar levels, it affects your fatigue levels. Sleep. It affects all of those as well.

Brooke:            So we really need to look at the whole approach, the 360 degree approach, to what your 24 hours of a day looks like and targeting sleep, exercise and movement, water, food, and supplements is really the only way to do it.

Trevor:             Right and again, this goes back to the self-care. Just doing all of these things is gonna help you show-up better in all different ways; in your work, in your personal life, in your caregiving, all of the different jobs roles that you play in your life. It’ll help you do a better job, right?

Brooke:            Absolutely. I really didn’t have much time but I snuck to the gym this morning and because of that, I feel more energized, I’m making better food choices for the rest of the day. It’s just those little things, those 45 minutes in the gym for me, sets my entire day up differently than if I had been like, “You know what? I’m too rushed, let me skip.” I would’ve felt different for the whole day so those moments that you can feel good about are the moments that are gonna set you up to make positive choices throughout the rest of the day.

Trevor:             Right, I completely agree with you. Yesterday I was so exhausted and I kept thinking, “If I could just go out and go for a run maybe I’ll feel a little bit better,” and I managed … I just was like, “Okay, I’m just gonna run for five minutes,” and then once I got outside and I started running, I ran for a half an hour and I came back and I felt so much better but if I hadn’t just said, “Okay, I’m gonna put my running shoes on and just get out the door,” then I probably would’ve felt grumpy and tired the rest of the day.

Brooke:            Right and then think about how you would’ve felt today because you haven’t gone for a run in so many days. It really snowballs and so positive choices lead to more positive choices.

Trevor:             Right, okay. Well thank you so much for coming on the podcast today and sharing your information. Really appreciate the interview.

Brooke:            My pleasure. Thanks for having me. See you soon.

Trevor:             I hope you enjoyed this interview today with Brooke and to learn more about her you can go to her website b-nutritious.com or you can go to thespadr.com, go to the podcast page with our interview and you’ll find the link to her website there where you can find out more about her books and her services.

Trevor:             And while you’re there, I invite you to join The Spa Dr. community so you don’t miss any of our upcoming shows. You could also subscribe to the podcast on iTunes. You can download and listen at your leisure and at your convenience and also, if you haven’t already done so, I highly recommend you get you’re customized skin profile at theskinquiz.com. It’s free, takes just a few moments to answer some questions, and you’ll get some great information about what your skin might be trying to tell you about your health and what you could do about. Just go to theskinquiz.com.

Trevor:             I also invite you to join me on social media; on Facebook, Twitter, Pinterest, Instagram, and YouTube and join the conversation. And I’ll see you next time on The Spa Dr. podcast.