Trudy Scott Anxiety Nutrition Solutions & Every Woman Over 29

Spore-based Probiotics for Serotonin and GABA with Kiran Krishnan: The Anxiety Summit 5

November 15, 2019 By Trudy Scott 5 Comments

Kiran Krishnan is one my guest experts on The Anxiety Summit 5: Gut-Brain Axis and our topic is: Spore-based Probiotics for Serotonin and GABA. What you’ll learn

How are spore-based probiotics different
Bacillus coagulans for depression with IBS symptoms
How they increase carotenoids and serotonin, and reduce inflammation
and more

Kiran starts by explaining what makes spore-based probiotics different from other probiotics:

in terms of what makes them different – to begin with these are organisms that have a unique capability of covering themselves in a thick calcified protein-like coating. So it’s armor, essentially, around the bacterial cell.

This allows the bacteria to, of course. exist indefinitely in the environment. In harsh conditions under UV, radiation and desiccation.These are typically conditions that would kill off a lot of the bacteria that live in your gut. Virtually most of the bacteria, 90% of them cannot exist in that type of environment.

But it also allows these bacteria to come in through the gastric system, through the oral route, and survive the gauntlet that bacteria have to go through just getting through the process of digestion.

He goes on to explain how they can survive the stomach acid, the bile salts and the pancreatic enzymes and how all this is “a very specialized function of these microbes” and how very few bacteria have this capability.

We talk about a number of specific strains of spore-based probiotics and how they directly impact mood, anxiety, your gut health and microbiome:

bacillus coagulans is associated with bringing down depression, clinical depression, and at the same time alleviating IBS. And when you look at the correlation there it’s really interesting because IBS is associated with having a high risk for clinical depression.
bacillus licheniformis…it tends to increase the growth of other beneficial bacteria. Because one of the characteristics about these spore formers is that they have the ability to do something called quorum sensing. They get into the gut and they breed the microbial environment. They can find the overgrown pathogens or opportunistic bacteria that are causing problems. They’ll sit next to them and they’ll produce up to twenty five different antibiotics in that little micro environment to bring down the growth of those pathogens.

I ask some pressing questions like:

what have we seen in the research in terms of seeing changes in the microbiome if you do a stool test?
how Megaspore is best used when someone starts out because there is a method of titrating up?
why do you say other probiotics aren’t working? We do see some research showing that they are working

I find all of this quite fascinating and we do geek out a fair bit. He shares this: “what’s important to know is that these microbes had been producing these neurotransmitters and compounds before humans ever existed.”

Be sure to listen to Kiran’s wonderful interview to get a complete understanding of spore-based probiotics and how to use them to improve gut health and help with anxiety and mood issues.

Please join us and listen to this interview and all the others on The Anxiety Summit 5: Gut-Brain Axis.

When you register now you’ll get access to there 3 interviews right away:

Fix the Brain to Fix the Gut – Datis Kharrazian, DHSc, DC, MS, FACN, CNS
MTHFR, B12 Genes and Anxiety – Carolyn Ledowsky, ND
Why Bile is the Key to Anxiety & Hormone Havoc – Ann Louise Gittleman, PhD, CNS

If you have already signed up for the summit, I hope you enjoy these interview highlights.

If you have yet to sign up, please do come and join us and learn.

If you’re considering purchasing the summit to keep for your learning library, you have a number of options that include:

Online only or flash drive or both
A PDF or printed transcripts of all the interviews
The Best of Anxiety-Gut interviews from previous Anxiety Summits
GABA Quickstart Program (a group program with me on how to actually use GABA for your physical anxiety, with a private Facebook group and live Q & A call)

Purchase options

If you’re already familiar with spore-based probiotics please share how they have helped you. That way we can all learn.

If you’d like to ask a question, please post in the comments below.

I’d also love to hear from you once you’ve listened in to Kiran’s interview and the others.

Sage, gluten, CBD and gut-brain axis: highlights from The Anxiety Summit 5

November 8, 2019 By Trudy Scott 13 Comments

Today I’m sharing a few highlights from The Anxiety Summit 5: Gut-Brain Axis which airs November 11-17. We cover all new material, it’s research-based and we talk about practical solutions.

The highlights cover sage and other herbs that can impact GABA and anxiety; new testing for gluten issues; CBD and the role in gut health, anxiety and PTSD; and the microbiome and gut-brain axis and neurotransmitters.

#1 Herbs to Improve Digestion and Support GABA ~ Magdalena Wszelaki, author of Cooking for Hormone Balance, shares this in our interview

Astringents like sage, rose and red raspberry tighten loose junctions in IBS, support female hormonal health and ease anxiety.

We discuss sage and make reference to this study called Flavonoids: some of the wisdom of sage? which concludes that the “actions of molecules such as hispidulin [a flavonoid found in sage] might be able to target GABA_A receptors for the management of anxiety and epilepsy.”

What I really love about this interview is that Magdalena brings it all back to practical steps and shares how to make a healing medicinal tea.

#2 Latest Gluten Research and Testing (Part 2) ~ Dr. Tom O’Bryan, DC, CCN. We discuss the Neural and Wheat Zoomer tests and Dr. Tom shares this:

Let’s do a different test that’s more accurate and more sensitive. That’s why the Wheat Zoomer looks at 26 different peptides of poorly digested wheat. And it’s the most comprehensive test on the market today …. on the Anxiety Summit, the ones that you’d be most concerned about is the gluteomorphins and the prodynorphins because those antibodies attack the opiate receptors, and that is critically important with brain dysfunction.

#3 Gut-Brain Axis and Mental Health ~ Peter Bongiornio, ND, LAc, author of Put Anxiety Behind You, talks about the microbiome and bidirectional aspects:

so we have this microbiota, all these germs and bacteria that are in our digestive tract as an example. What we’re seeing now is that the health and the diversity of those create either a healthy brain or an unhealthy brain; that the microbiota that are in our gut actually play a very, very strong role and how neurotransmitters are made both in the gut and in the brain. As well as they also create inflammatory molecules and peptides and things that also travel to the brain and will affect brain inflammation, and affect brain neurotransmitters and affect the receptors of these neurotransmitters as well.

#4 Endocannabinoid System and Your Gut ~ Hyla Cass, MD, talks about CBD and anandamide in the endocannabinoid system:

CBD influences the breakdown of anandamide , extending it’s use. Anandamide is found in both the brain and the gut and the name comes from the Sanskrit word ananda, which means bliss.

So what CBD is doing is extending the life of the anandamides, so they can act longer. Dr. Cass also shares the connection between the endocannabinoid system, stress, the HPA axis, the gut and PTSD:

we react to stress and trauma through the hypothalamic pituitary-adrenal axis/ the HPA Axis. And the endocannabinoid system tends to tone down or modulate the HPA axis to protect us from stress. And when it’s protecting us from stress in that way, it’s also signaling to the GI system to calm down. People that don’t have enough endocannabinoid activity are more likely to have posttraumatic stress disorder.

The Anxiety Summit 5: Gut-Brain Axis airs online Monday Nov 11 to Sunday Nov 17, with replays the following weekend. I do hope you’ll be joining us.

If you’re having any doubts, read this delightful message I received this week and be inspired and motivated to tune in and learn:

Trudy … thanks so very much for the 3 transcripts featuring Ann Louise Gittleman, Carolyn Ledowsky and Dr. Datis Kharrazian … they were ALL fantastic and unlike many of the health related docu-series, I felt that I obtained some great insights and key take-aways that will help me on my road to good health journey! You asked some GREAT questions and I appreciate you digging further for names of supplements and more specificity to ensure clarity. You are a PRO and I am so glad I found you ❤️

Please join us and listen to this interview and all the others on The Anxiety Summit 5: Gut-Brain Axis.

When you register now you’ll get access to there 3 interviews right away:

Fix the Brain to Fix the Gut – Datis Kharrazian, DHSc, DC, MS, FACN, CNS
MTHFR, B12 Genes and Anxiety – Carolyn Ledowsky, ND
Why Bile is the Key to Anxiety & Hormone Havoc – Ann Louise Gittleman, PhD, CNS

If you have already signed up for the summit, I hope you enjoy these interview highlights.

If you have yet to sign up, please do come and join us and learn.

If you’re considering purchasing the summit to keep for your learning library, you have a number of options that include:

Online only or flash drive or both
A PDF or printed transcripts of all the interviews
The Best of Anxiety-Gut interviews from previous Anxiety Summits
GABA Quickstart Program (a group program with me on how to actually use GABA for your physical anxiety, with a private Facebook group and live Q & A call)

Purchase options

If you have already purchased, I know you’re going to find immense value from this material to be able to refer back to again and again.

What gems stand out for you today and do you have questions?

If you’d like to ask a question, please post in the comments below.

I’d also love to hear from you once you’ve listened in to these interviews and the others.

Vagus Nerve Activation to Reduce Anxiety with Dr. Navaz Habib: The Anxiety Summit 5

November 1, 2019 By Trudy Scott 2 Comments

Navaz Habib, DC, is one my guest experts on The Anxiety Summit 5: Gut-Brain Axis and our topic is: Vagus Nerve Activation to Reduce Anxiety. What You’ll Learn –

Using bowel transit time and heart rate variability to measure how your vagus nerve is working
How the vagus nerve becomes dysfunctional
Vagus nerve activation tools: gargling, auricular acupuncture, social interaction
and more

Dr. Navaz shares this about the vagus nerve and why good vagus nerve function is so important for both good digestion and for easing anxiety (and preventing it too):

the vagus nerve is one of many cranial nerves. So we have 12 pairs of cranial nerves, or nerves that begin within the head cavity, and they exit to the brainstem at that point.

The vagus nerve is the 10th pair of cranial nerves. So it’s called the 10th cranial nerve, as well. And there’s one on each side. There’s actually one on the left and one on the right. So it is a pair and is the vagus nerves in reality. But the vagus nerve is the only cranial nerve of those 12 pairs that will exit the cranium. Okay. So it does have some function in and around the face and the throat, but it does exit and go into other areas of the body.

And that’s what makes the vagus nerve so important. It is the only one that does so. And it goes to innervate so many different organs inside our body. This includes the heart, the lungs, stomach, gallbladder, liver, kidneys, every single part of our digestive tract, as well as our spleen. So all of these organs need to have a certain level of information that’s passed from the brain to those organs, but we also need all of those organs, especially the gut, to send that information back up to the brain. And the vagus nerve is very, very important in that specific function.

He shares the two tests he uses to ensure his clients have strong vagus nerve function:

the bowel transit time test: “how much time is it is actually going to take for the food that we ingest from our mouth to exit through the opposite end, to go through the entire digestive tract and leave”
heart rate variability test which measures vagus nerve function directly: “heart rate variability is actually the measurement of the amount of time in milliseconds between beats of the heart.”

We go into great detail on each of the above tools and how to use them and we also discuss some of the research. This paper is fascinating: Vagus Nerve as Modulator of the Brain-Gut Axis in Psychiatric and Inflammatory Disorders. Here are some highlights from our discussion:

how inflammatory disorders and psychiatric disorders are so interconnected through the vagus nerve function
gut-brain axis sends information/chemicals from gut bacteria, parasites, viruses, yeast etc. up through the vagus nerve to the brain.
it involves the inflammatory system or the cholinergic anti-inflammatory system and acetylcholine
if we have gut dysfunction that can lead to dysfunctional inflammatory control, immune dysfunction and autoimmune diseases
it’s going to lead to inflammation in the brain, and in the entire nervous system and that’s where a lot of mood disorders like anxiety and depression really start to come from because we now know that serotonin, dopamine, norepinephrine, and epinephrine levels are highest in the gut.
this can lead to depressive type symptoms, mood type symptoms, and significant fear and worry that we find in anxiety.

When I found out that Dr. Navaz had written a book called “Activate Your Vagus Nerve: Unleash Your Body’s Natural Ability to Heal” (my Amazon link), I reached out to him to speak on the summit, and I’m so glad I did. I know you’ll love this interview as much as I do and will get tons out of it!

We cover how vagus nerve function can be impacted – lack of sleep and hormonal imbalances can be factors. A big trigger is trauma and I share my traumatic plane ride and how it affected my vagus nerve, voice and throat. I blogged about this and if you missed all that be sure to check the blog and videos in advance of our interview: Vagus nerve rehab with GABA, breathing, humming, gargling and key nutrients. The amino acid GABA was central in relaxing the throat spasms I experienced.

And we end with very practical ways to activate your vagus nerve

Deep breathing exercises and cold showers (“cold showers are a really great way to make our breathing a little bit more difficult. It’s like adding a weight onto the breath/onto the chest so that we’re forcing ourselves to breathe as well as we possibly can even under stressful circumstances”)
Gargling and using the gag reflex
Humming, chanting and singing (I used these approaches for my vagus nerve issue)
Auricular acupuncture (which is also very effective for addictions)
And finally, social interaction (I love this one and we talk about pyroluria and why addressing this social anxiety condition with nutrients is also so important for vagus nerve

Be sure to listen to Dr Navaz’s wonderful interview to get a complete picture of the importance of the vagus nerve, how it can start to function poorly and how to reactivate it to improve gut health and help with anxiety and mood issues.

It will lay a great foundation for the mentions of vagus nerve in many of the other interviews.

Please join us and listen to this interview and all the others on The Anxiety Summit 5: Gut-Brain Axis.

When you register now you’ll get access to there 3 interviews right away:

Fix the Brain to Fix the Gut – Datis Kharrazian, DHSc, DC, MS, FACN, CNS
MTHFR, B12 Genes and Anxiety – Carolyn Ledowsky, ND
Why Bile is the Key to Anxiety & Hormone Havoc – Ann Louise Gittleman, PhD, CNS

If you have already signed up for the summit, I hope you enjoy these interview highlights.

If you have yet to sign up, please do come and join us and learn.

If you’re considering purchasing the summit to keep for your learning library, you have a number of options that include:

Online only or flash drive or both
A PDF or printed transcripts of all the interviews
The Best of Anxiety-Gut interviews from previous Anxiety Summits
GABA Quickstart Program (a group program with me on how to actually use GABA for your physical anxiety, with a private Facebook group and live Q & A call)

Purchase options

If you’re already familiar with the importance of the vagus nerve and already do work on activation (to improve gut health and help with anxiety) please share what you find works for you. That way we can all learn.

If you’d like to ask a question, please post in the comments below.

I’d also love to hear from you once you’ve listened in to Dr. Navaz’s interview and the others.

PQQ for Stress, Sleep, Mitochondria and Gut Health with Dr. Michael Murray: The Anxiety Summit 5

October 28, 2019 By Trudy Scott Leave a Comment

Michael Murray, ND is one my guest experts on The Anxiety Summit 5: Gut-Brain Axis and our topic is: PQQ for Stress, Sleep, Mitochondria and Gut Health. What You’ll Learn –

Pyrroloquinoline quinone (PQQ) for calm energy – what it is and how to use it
How it is protective against every known toxin
A study where participants report “improved happiness and fullness of social life”

Pyrroloquinoline quinone (PQQ) is a fascinating nutrient that provides calm energy, helps with sleep, is protective against every known toxin and support mitochondrial health. PQQ also supports digestive health because the liver and gut is mitochondria-dense (Tara Hunkin shares more about this in her mitochondria/anxiety interview).

When I discovered that Dr. Michael Murray, ND is an expert on PQQ I reached out to invite him to speak on the summit. I was not disappointed – our interview is fabulous, meaty and exciting.

(We actually ended up doing it twice because of technical issues with the first one. There are always plenty of “fun and games” when hosting a summit!)

Dr. Murray shares some of the many benefits of this vitamin-like compound that is found in kiwi fruit, leafy green vegetables, papaya and other fruits and vegetables:

It’s been shown to be neuroprotective, protecting brain cells, it promotes nerve growth factors, it’s been shown to be memory restorative in animal and human studies. It has some interesting effects on anxiety and improving sleep quality. And it exerts many synergistic effects with Coenzyme Q10 and some of the other nutritional compounds that influence the mitochondria.

He feels that “eventually, PQQ is going to be recognized as essential for human nutrition.” And in case you’re curious about the pronunciation, this is how you say it: pyrro-lo-quin-o-line quinone.

We discuss this paper: “Effects of Oral Supplementation with Pyrroloquinoline Quinone on Stress, Fatigue, and Sleep” and Dr. Murray shares how PQQ is

really quite interesting because normally when we think of substances exerting an anti-stress or an anti-anxiety effect, we think about things that maybe calm us down and maybe even make us a little tired.

PQQ is able to promote a calming effect, an anti-stress effect, an anti-anxiety effect, but it actually enhances mental energy and physical energy.

The results in the study were pretty profound and I quote some of the findings the study authors report participants experienced (this, of course, was subjective feedback):

Fullness of social life improved
Happiness and fullness in the family life improved
Fullness and satisfaction in overall daily improved

They also found improved quality of life on measures of appetite, and pain, and obsession, as well.

The authors have this conclusion about a possible mechanism: “The anti-oxidative capacity or mitochondrial biogenesis function of PQQ might be responsible for the outcomes in this study.”

Some of the other topics we discuss around PQQ:

why taking PQQ is likely a better approach than using resveratrol
how it compares with vitamin C in terms of being an antioxidant (this really amazes me)
how it “been shown to protect against every known toxin on the brain”
possible benefits for Parkinson’s disease (by preventing the formation of alpha-synuclein) and also for Alzheimer’s disease
how “PQQ influences the microbiome in a very favorable way”
how a single dose, used one time, dramatically reduced C-reactive protein (a marker of inflammation) in one study
possible concerns about oxalates
optimal dosages and when to use it with coenzyme Q10
best products and much more

Be sure to listen to Tara Hunkin’s interview to get a solid understanding of the bidirectional connection between mitochondria and anxiety: Mitochondrial Dysfunction in Anxiety

Please join us and listen to this interview and all the others on The Anxiety Summit 5: Gut-Brain Axis.

When you register now you’ll get access to there 3 interviews right away:

Fix the Brain to Fix the Gut – Datis Kharrazian, DHSc, DC, MS, FACN, CNS
MTHFR, B12 Genes and Anxiety – Carolyn Ledowsky, ND
Why Bile is the Key to Anxiety & Hormone Havoc – Ann Louise Gittleman, PhD, CNS

If you have already signed up for the summit, I hope you enjoy these interview highlights.

If you have yet to sign up, please do come and join us and learn.

If you’re considering purchasing the summit to keep for your learning library, you have a number of options that include:

Online only or flash drive or both
A PDF or printed transcripts of all the interviews
The Best of Anxiety-Gut interviews from previous Anxiety Summits
GABA Quickstart Program (a group program with me on how to actually use GABA for your physical anxiety, with a private Facebook group and live Q & A call)

Purchase options

Have you already used PQQ and found good results? Please share so we can all learn.

I’ll be reporting back more in the coming weeks and months based on my own personal findings and based on feedback from my clients and my community. I’ve already had this feedback from someone who has seen the speaker line-up:

Registered for the summit today. So excited about it. And excited to see PQQ, one of my favourite, must-have supplements, getting its own piece.

If you’d like to give feedback or ask a question, please post in the comments section at the bottom.

I’d also love to hear from you once you’ve listened in to Dr. Murray’s interview and the others.

Collagen Can Cause Anxiety and Insomnia with Trudy Scott: The Anxiety Summit 5

October 25, 2019 By Trudy Scott 14 Comments

One of my three interviews on The Anxiety Summit 5: Gut-Brain Axis is: Collagen Can Cause Anxiety and Insomnia. In this interview, I’m interviewed by my colleague and friend Dr. Nicole Beurkens, PhD, and you’ll learn:

How acute tryptophan depletion lowers serotonin
How to figure out if you may be susceptible to serotonin-lowering effects of collagen or gelatin
About other factors to consider: Oxalates, glutamates, arginine, glyphosate and histamine

Collagen and gelatin are an excellent source of these amino acids: proline, glycine, glutamine and arginine BUT they do not contain the amino acid tryptophan. This can cause increased anxiety, worsening insomnia and even a low mood in individuals who are susceptible to the fact that both collagen and gelatin can lower serotonin levels.

We talk about some of this in a short in-person interview I recently did in San Diego, with my friend and colleague Tara Hunkin (who also happens to be speaking on the summit – on the topic of mitochondrial dysfunction and anxiety).

I actually blogged about this topic in Sept 2017 and updated the blog with a number of studies in Dec 2017. You can read about this and all the feedback from folks who have observed similar issues when consuming collagen and/or gelatin – Collagen and gelatin lower serotonin: does this increase your anxiety and depression? (there are also quite a few naysayers)

This will get you up to speed for the summit interview if you’re hearing this for the first time or if you read this back in 2017.

In the summit interview (Dr. Nicole Beurkens is my interviewer for this one) I review the theory and serotonin-depleting mechanisms, the 3 different effects folks are noticing and share some feedback from real people, as well as my story and what I experienced.

I also discuss a new paper that further supports this very probable connection: Use of tryptophan fortified hydrolyzed collagen for nutritional support. I share this about the study: “they were using hydrolyzed collagen – because the collagen is very well digested,- for people that were very severely nutritionally depleted. But they added in tryptophan to make it more of a complete protein” and presumably also prevent these mood and sleep issues.

The authors share this about hydrolyzed collagen and the addition of tryptophan for this population:

Standard hydrolyzed collagen is not a perfect amino acid according to the established standards because it does not contain the amino acid tryptophan. A tryptophan-fortified liquid hydrolyzed collagen supplement is, in fact, considered a complete protein. Forms of hydrolyzed collagen have been utilized for several decades as a dietary supplement. Collagen hydrolysate has been of interest as a potential therapeutic agent in the treatment of osteoarthritis and osteoporosis

Closer investigation of this product will reveal that it may indeed meet the protein requirements of a malnourished individual, containing an optimal amino acid composition, high bioavailability, and high digestibility.

In the summit interview we also talk about bone broths and a step-by-step approach to figure out if your issue with collagen is one of the following and what to do about it:

low serotonin
oxalates
a histamine reaction
a reaction to glutamates or glycine
arginine

This is one of 3 interviews I do on the summit. My other 2 interviews are:

GABA & Tryptophan: The Gut-Anxiety Connections (here is the blog for this one)
Simple Solutions for Anxiety and Gut Health (I’ll share highlights from this ones in another email/blog)

Please join us and listen to this interview and all the others on The Anxiety Summit 5: Gut-Brain Axis.

When you register now you’ll get access to there 3 interviews right away:

Fix the Brain to Fix the Gut – Datis Kharrazian, DHSc, DC, MS, FACN, CNS
MTHFR, B12 Genes and Anxiety – Carolyn Ledowsky, ND
Why Bile is the Key to Anxiety & Hormone Havoc – Ann Louise Gittleman, PhD, CNS

If you have already signed up for the summit, I hope you enjoy these interview highlights.

If you have yet to sign up, please do come and join us and learn.

If you’re considering purchasing the summit to keep for your learning library, you have a number of options that include:

Online only or flash drive or both
A PDF or printed transcripts of all the interviews
The Best of Anxiety-Gut interviews from previous Anxiety Summits
GABA Quickstart Program (a group program with me on how to actually use GABA for your physical anxiety, with a private Facebook group and live Q & A call)

Purchase options

If you’d like to give feedback or ask a question, please post in the comments below.

I’d love to hear from you once you’ve listened in to my interview.

Until then let us know how you do use collagen or gelatin and if you’ve noticed any mood issues, increased anxiety or insomnia? And if it was due to low serotonin or something else?

Food: What the Heck Should I Cook by Dr. Mark Hyman

October 23, 2019 By Trudy Scott 2 Comments

Dr. Mark Hyman proudly shares this about his new recipe book – Food: What the Heck Should I Cook

This cookbook is a beautiful work of art—full color, lots of recipe pictures, and over 100 delicious and healthy pegan recipes. The book features tasty recipes with delicious whole food ingredients.

Everything in the cookbook meets my Pegan Diet guidelines, which means all the recipes are gluten-free, dairy-free, refined sugar-free, and nutrient-dense. Whether you or someone in your household is Paleo, vegetarian, vegan, keto, pescatarian—it’s got super satisfying meals you’ll all love and can enjoy together.

Plus, I talk about how to create a conscious kitchen – which includes how I choose the ingredients I cook with as well as the safest cooking tools.

And he shares more about why he wrote this new cookbook – a companion book to Food: What the Heck Should I Eat – in the book trailer video.

Here are few recipes from the book to get you inspired and cooking: Blushing Beet Soup, Feel-Good Pesto Steak Salad, Almond Chicken Skewers with Green Beans and Flourless Protein Power Bread.

Here are a few of the many other recipes: Superfood Smoothie Bowl, Green Shakshuka, Crispy Carrot Fries with Pesto, Coriander Salmon with Coconut-Tomato Salsa, Toasted Sage Butternut Pizza, Lemon-Berry Rose Cream Cake, and Chocolate-Almond Sandwich Cookies.

He calls this recipe book “one of my most exciting personal projects to date, one that I hope will be something you can use to create better health while sharing great times with the people you love.”

Learn more about the book here

Buy your copy on Amazon here (my Amazon link).

I hope it inspires you to create delicious healthy real food meals to eat and enjoy with your loved ones! And let us know which recipes you decide to make.