One of my peers in the fitness industry did an amazing post on the differences in the quality of eggs we buy.  His name is Mike Geary and he is the author of Truth About Abs, which is a downloadable book and program that has sold close to 500,000 copies!  I have purchased his program and really loved the great information.  He specializes in burning fat and teaching people how to eat to burn the most fat.  He and I have very similar viewpoints.  Feel free to check out his program.  If you decide it is a program you want to invest I do receive a commission for it, so you would also be helping my business out.  But I wouldn’t promote it unless I REALLY believed in it!

Eggs with 22x more omega-3’s?

I’m always amazed how many people overlook the importance of what an animal was fed and how that relates to the nutritional benefits of that product.

Eggs are a perfect example.

As you probably know, our egg supply in the US comes mostly from factory farm chickens that not only live in horrendously unhealthy conditions for the chicken, but also fed an unnatural diet of grains that SEVERELY affects the nutritional qualities of the eggs for your health.

I’ve been digging around on this topic for a long time, and here are some interesting things I’ve found:

In general, the regular eggs you get at the supermarket (that are fed grains and are from factory farms) contain anywhere from 30mg to 80mg omega-3 fatty acids per egg (depending on egg size, variety of hens, exact ratio of feed, etc)

However, hens allowed to roam freely outdoors and/or fed a diverse feed of greens, mixed vegetables, bugs, grubs, worms, etc can contain anywhere from 300mg to 700mg of omega-3’s per egg.

One such study came from a Dr. Simopoulos who analyzed the omega-3 vs omega-6 content of eggs from a farm in Greece where the chickens roamed freely and ate a variety of natural foods such as greens and bugs/worms. These eggs were compared against analysis of “supermarket eggs” fed a typical grain diet in the US.

The eggs from the free roaming chickens in Greece had an omega-6 to omega-3 ratio of 1.3 to 1 while the “supermarket eggs” had a horrendous omega-6/omega3 ratio of 19.4 to 1.

As for total omega-3 content per egg in Simopoulos’ report, the eggs from the free-roaming hens in Greece had 300 mg of omega-3’s per egg, while the “supermarket egg” had a lowly 30mg of omega-3’s per egg.

I’ve also been reading the inside of egg cartons at grocery stores lately and comparing notes on their label claims of omega-3 fatty acids.

The egg producers recently have been catching on to the public’s knowledge of the reduced omega-3 content in mass produced eggs… so certain brands have now been “fortifying” the hens diet with feed additions higher in omega-3’s to help balance out the excess omega-6’s found in eggs from grain-fed hens.

Usually, this fortification occurs by adding either flax seed or an algae meal (or fish meal) to the hens feed. The hens eat more omega-3’s and that produces a higher omega-3 content in the eggs.

Some of these so-called “omega-3 eggs” have label claims anywhere from 100mg omega-3’s to 250mg omega-3’s… Definitely better than the 30mg omega-3’s found in the typical “supermarket eggs”.

I also stumbled onto a specific brand of eggs recently that touted that it’s hens are fed a patented feed mixture of 20 different vegetables, grains, and minerals. Because of the diverse diet that these hens are fed, their measured omega-3 content is listed as 660mg omega-3’s per egg, as well as a perfect 1:1 ratio of omega-6 to omega-3.

This is 22x the omega-3 content of the grain-fed “supermarket egg” that contained only 30mg omega-3’s in Dr. Simopoulos’ report.

That just shows how powerful of a difference in the nutrition composition that occurs simply by feeding the hens a proper diverse diet. And we haven’t even touched on the nutritional content of vitamins, minerals, carotenoids, etc that will obviously be higher in a healthy hen fed a diverse diet as opposed to a factory farmed hen.

However, that’s only a small step in the right direction. Even these egg companies with new label claims of increased omega-3 content still doesn’t guarantee that the hens were raised in an outdoor environment, and allowed to roam freely instead of being confined in cages and kept indoors in filthy conditions their entire lives.

Keep in mind that “cage-free” doesn’t always mean that the hens actually go outside… according to some reports, it only means that there is a small door somewhere that the hens COULD go outside if they found the small door and were smart enough to venture through it. This could vary vastly from company to company.

This is supposedly a loophole in the whole cage-free labeling system. I’m not sure if there’s any way currently to know IF the chickens actually ventured outside even when they’re labeled “cage-free”.

So what are the best options?

1. By FAR the best option is if you can find a local farmer where you KNOW that the hens are actually outdoors most of the time and allowed to eat a natural diet with high variety. These will be the superstar eggs in terms of nutritional quality.

This could be at farmers markets or even farmers that deliver to urban areas (which I’ve found in every state I’ve lived, so it’s not impossible).

2. Ok, I understand that not everyone will be able to find a local farmer or a farmer that delivers eggs from happy hens that roam freely eating what chickens were meant to eat…the world isn’t perfect…

So, the next best option is to read the labels on egg cartons and see if it sounds like the hens were fed a highly variable diet (instead of just grains). Sometimes this can come from algae meal or flax seed, etc added to their diet. This is at least an improvement over standard supermarket eggs.

Despite what you may hear from some so-called “health experts” who say that all eggs are equal, these types of eggs WILL have nutritional benefits compared to your typical supermarket eggs.

Also, look for organic as well as antibiotic and hormone-free if possible. “Cage-free” may or may not always be an improvement depending on the company.

And lastly, if you read articles or hear people telling you that whole eggs are unhealthy because of saturated fat and cholesterol, please tell them (in a nice way) to GET A CLUE!

That’s not how it works… here’s a previous article below that I did about whole eggs vs egg whites, which also touches on the saturated fat and cholesterol topic:

http://www.truthaboutabs.com/whole-eggs-or-egg-whites.html
Feel free to fwd this to your friends or family that would enjoy today’s eggs article.

Again if you want to learn more about Mike’s Truth About Abs Program, click here.

Today we get to hear from Tracie Hittman, my nutritionist.  I have now been taking gelatin consistently for a couple weeks.  It is still early to tell if I feel different, but I love the fact that it is so high in anti-inflammatory proteins!  If you like this article be sure to check out some of Tracie’s past articles.

Coconut Oil

Intro To Hypothyroidism

Signs That You Have Low Thyroid

How To Treat Hypothyroidism

Gelatin - A Powerful Healing Tool

America as a nation seems to be under extra stress right now. Increased stress hormones can lead to inflammation. These stress hormones are called adrenaline and cortisol. In order to have low inflammation and good health we need to keep these hormones under wrap! Lowering inflammation is also extremely important because most disease states are related to inflammation inside of the body. Inflammation is a process by which the body’s white blood cells and chemicals protect us from injury, infection and foreign substances such as bacteria and viruses. It often causes pain, redness, heat, and swelling in the affected area. Inflammation can be short term, like a sprained ankle, or chronic, like arthritis. Some signs or symptoms of inflammation in the body are:

• Redness
• Swollen joint that is warm to touch
• Joint pain
• Joint stiffness
• Loss of joint function
• Fever
• Chills
• Fatigue/loss of energy
• Headaches
• Loss of appetite
• Muscle stiffness
• Obesity
• Any health condition that ends in “itis” (colitis, arthritis, bursitis)

Besides stress, the foods that you choose to consume can also increase inflammation. One of the biggest issues with the American diet is that we do not eat the whole animal and primarily consume muscle meat. In common terms, the muscle meats are the breast, fillets, chops, steaks, roasts, stew meat and ground meats.

This practice of only eating muscle meat creates an imbalance in our amino acid intake. We are missing gelatin, which used to be found in traditional bone broths, and is known to be very high in anti-inflammatory amino acids such as glycine and proline. Making bone broths (click here to find out how to make own on gelatin bone broth) or adding gelatin to your diet can reduce inflammation and even help joint recovery after workouts.

There are 2 Different Types

There are 2 different types of gelatin: hydrolyzed and non-hydrolyzed.  Hydrolyzed gelatin will dissolve instantly in any liquid, where non-hydrolyzed gelatin needs hot water added to dissolve completely.  If you want to have a quick pre-work out snack, you can add hydrolyzed gelatin to some pure fruit juice. Non-hydrolyzed gelatin can be used to make healthy gelatin similar to Jell-o.  Knox gelatin does not contain the same nutritional value as the brands recommended.

Make Your Own Healthy Gelatin

Click here for a recipe on how to make your own Healthy Gelatin Recipe.

How Much Should I Take?

Another benefit of gelatin is that it contains 6 grams of protein per tablespoon. This is a great way to increase your daily protein intake, as well as to add anti-inflammatory amino acids to your diet. I recommend starting off with base intake of 2 T per day mixed in any liquid (broth, small amount of pure fruit juice) or soft food (yogurt, cottage cheese, etc.).

Have fun experimenting with the many ways that you can add gelatin into your diet to reduce inflammation.

Resources

To purchase Joint Care Gelatin (hydrolyzed gelatin) from Gelatin Innovations call 1-847-678-4708 and tell Shelia that Tracie Hittman sent you or purchase it locally from Core Athletic.  You can purchase Great Lakes Gelatin (non-hydrolyzed) from Core Athletic, Woodman’s grocery stores or direct by calling 847-223-8141.

If you would like more information on Tracie Hittman Nutrition, LLC please visit: www.itsyourplate.com.

I have probably shared with you well over 1000 tips on this blog throughout the past year to help you lose weight and get in shape.  As we enter 2010 I tried to come up with one that trumps all the others if you are looking for fat loss, and quick fat loss at that.  I also looked at everything unhealthy we do in our lives to create sickness and disease, and it comes back to the same topic

Sugar!

I already know you know that sugar isn’t the best thing for you, but I don’t think you know just how bad it is and how it is making you fat as well as harm your body.  If you struggle with too much sugar watch this 30 second video 10 times in a row and ingrain it into your mind

Now that you have a disgusting image of what sugar is really doing to you,  I would like you to try to find some extra time and sit down and watch this lengthy video (maybe over the weekend).  Break it up into 3 30 min chunks if you need to.  This is the most scientifically backed presentation I have ever seen on the affects of sugar.  The presenter is making some very bold statements and has research to back it up.  I always try to find some middle ground in the argument and say that you can have sugar in moderation.  The problem is sugar is in almost EVERYTHING!  So it is very tough to have moderation.  The guy who is presenting is far smarter than me when it comes to this topic, but I want to let you know that for 100’s of my clients who have nearly eliminated sugar, and for myself when I do so before my fitness shows, I can tell you there is no simpler and quicker way to lose fat and feel amazing!  I guarantee that!

If you want more resources on this topic click here.

Please share with everyone your experiences with sugar or something that you got out of this video!

This past weekend I was able to get an exclusive interview with season seven’s Biggest Loser mother/daughter team Kristin and Cathy!  They were both so amazing and definitely have a passion for helping people begin “living their lives” instead of just existing.

Here are some of the biggest take aways I got from this interview:

1.  Weigh your food using a food scale, you need to measure it to manage it.  Our society has lost all perspective on proper portion size and the only way to be sure is to buy a scale.  I recommend a digital one, you can get them at a Target or Walmart for about $30.

2.  Surround yourself with people who are going to support your new healthy behaviors.

3.  Get out of denial and stop living a “comfortable life.”

4.  Work with professionals.

5.  Don’t focus just on the scale, but overall health benefits.  Focus on getting off meds, and decreasing aches and pains.

6.  Find enjoyment in physical activities.

7.  Don’t just do one form of exercise.  Cross train and find new activities that you can try out.

8.  Prepare as much food yourself and don’t rely on eating out.

9.  If you have to eat out, plan ahead and know what are the better choices at restaurants.

10.  Make a food journal.

11.  You don’t need the Biggest Loser to get what you want.  Dig deep and realize you have what it takes inside of you.

12.  You need to make the COMMITTMENT!

Inside Secrets of the Biggest Loser

One of the most interesting things Kristin said about the BL behind the scenes is that they weigh-in the morning of the TV weigh-in under medical supervision. But, the contestants don’t know the results until the official weigh in.  In order to prevent extreme dehydration measures, they are required to give a urine sample right before the weigh-in and if it doesn’t meet BL standards, they have to drink water until it does.

Also they had to prepare ALL their food on the ranch, there was no one who cooked it for them.

The weigh-in actually takes a lot longer than you see on TV because of all the takes and retakes that is required for TV.

The contestants still keep in touch with each other since the show and also are close to contestants from past seasons and newer seasons.

Are you ready?

If after watching this interview you have become inspired and are ready to take that next frightful step towards becoming the YOU that you deserve, I would be honored to be your “Bob and Jillian.”  Whether you are in the Madison area and can come to a Fit Fun Bootcamp, or if you workout with me in the comfort of your own home through the Fit Moms For Life DVDs, or if you are just wanting some quick workouts to target your midsection through my Got Core program, I would be honored to have the pleasure to work with you!  If you are uncertain which program is best, or just need a little guidance, I am giving you permission to email me directly at dustinmaherfitness@gmail.com, this will go directly to my inbox instead of my assistants inboxes.  I will try to help as many of you as I can!

I made you a quick video that shows one of my favorite meals, something that I crave almost everyday!  This is a great example of a complete meal.  Remember when you are putting together a meal, especially in the morning and early afternoon, it is important to include some good fats, complex carbs, and lean proteins.  This meal would be fine for dinner, assuming you just worked out, or are going to workout after dinner, but if this isn’t the case, it has far too many carbs for an evening meal.

This meal takes me 5 minutes to make:

1. Brown Rice

2. 1 can of tuna

3. Olive oil/vinegar dressing

4. Tomato

5. Avacado

What is your FAST and Healthy Lunch or Dinner?

Tomorrow is Thanksgiving and I can’t wait!  I am heading back to MN to spend time with my family, it was last Christmas since I was back, so I am excited!

Yesterday I was on ABC giving some very practical ways that you can enjoy Thanksgiving to the fullest and still be healthy (well at least a LITTLE healthy )  Also pay attention to the workout tips I give because these can save your body from retaining any more fat as you eat more calories than you normally would.

Do you have a healthy Thanksgiving tip that you would like to share?  I would love to hear it in the comments section below!

Abby is back with part 2 of her series on sharing the exact formula she used to get in bikini competition shape.  Today she speaks on nutrition, which is the toughest battle for most and also plays the biggest role in fat loss!

Click here if you missed part 1 of Abby series…

Enjoy!

“What should I eat?” is one of the most popular questions both Dustin and I hear.  And I completely understand how confusing and frustrating it can be to figure out what is best.  There are so many articles out there with different opinions, and it is hard to know what is right…and more importantly, what is right for you!

        In the post last week, there were a lot of questions asking about eating.  Some people wanted to know what I eat regularly and others wanted to know what I ate during my “diet” for the competition.  To be honest, the two plans are pretty much the same!  (Phew, that makes things a little easier!)  Another thing to keep in mind, the eating info I’m about to share coincides exactly with what Dustin is telling all of us!  The only difference is I do it (most of the time)! 
       
        As fitness people, the one thing we don’t want to do to our body is starve it!  Actually, no one should starve their body!  Not giving your body the nutrients it needs is going to cause your body to start shutting down, and this will cause it to stop burning fat!  I don’t know many people who want that to happen!!!  People who work out, like all of us, need to pay particular attention to what we eat because we want to fuel our bodies for our workouts and for our active lifestyles.  Many of us are trying to lose weight, as well, so keeping that metabolism going is key!  The best way to do that is to eat small meals every 2-3 hours!  Keep in mind, “small” is the key word in that sentence.  We can’t be eating 500-600 calorie meals each time!  Instead, each meal should be 200-300 calories.
       
        Alright, alright, we’ve all heard that before!  So, what exactly should be included in those meals?!  The most important thing to remember is to have protein with each meal of the day.  How much protein should you be eating?  It’s a pretty common belief to eat one gram of protein for each pound you weigh.  So, if you weigh 145lbs, eat 145 grams of protein during the day.  Now divide that total amount of protein by the 5/6 meals per day.  That’s about 24-29 grams of protein each meal!  Eating this much protein will help you keep full in between meals. 
       
        Of course, we can’t be eating protein alone!  Each meal should also have a fruit or vegetable with it.  These help the protein get absorbed into the muscles.  And the great thing about vegetables, you can eat a LOT of them (especially the green veggies) without adding a lot of calories to your diet!  I usually have my fruits before and after my workouts.  My body burns those sugars and carbs right away then!
       
        It’s also important to get starchy carbs into your diet!  The staples for me are: brown rice, Ezekiel bread, oatmeal (not the individual bagged kind) and sweet potatoes.  I try to eat these earlier in the day, usually not much after 4 pm.  Of course, it’s not the end of the world if you do have them for dinner sometimes.  Just try not to carb-load late at night!  Once again, you want to be eating this with protein.
       
        Finally, fats…and we’re not talking about the pizza-kind of fats…we’re talking the healthy fats!  Eat about 45 grams of fats a day.  I find it better to eat them throughout the day, in smaller portions, rather than all at once.  (For whatever reason, I found my energy lacking if I ate all my fats in one meal and had none the rest of the day.)

       
        Regarding my diet for the competition, the only big difference was I ate only 1 serving of fruit a day.  And of course, there were NO cheat meals!  :)  I would not recommend either of these.  For one, you need more than one serving of fruit a day.  And second, without cheat meals every now and then, a person could go crazy!  Especially if you have a sweet tooth like mine!  (Just ask Dustin, I was miserable to be around some days when I was dieting and couldn’t eat some sweets!!!!)  The third difference between my regular eating and my diet eating is that I only ate fats at night during the diet.  Again, I wouldn’t recommend this because I lacked so much energy without fats during the day!

        I often get asked how I get so much protein in my diet each day.  The protein I eat most is chicken, chicken, and more chicken!  During my competition, I ate so much chicken, I thought I would start growing feathers and clucking.  I’ve cut back a bit now, but I still make a bunch of chicken at the beginning of the week and then have my portions all divided up so I can grab and go!  Another favorite of mine is ground turkey.  I brown a couple of pounds at once, adding some spices, divide it up and then have that as my topping for my no-shell taco salad!  Just throw some salsa on top for more spice and flavor.  Lean steak and ground beef are good, too, just in moderation!  Nuts are good, but be careful of the portions because of the fats!
       
        I also get asked about water consumption a lot.  Personally, if I don’t get enough water, then I get massive headaches.  It’s amazing how my body has become so dependent on it!  I usually drink most of my water earlier in the day and then it slows as the day progresses.  (I hate getting up in the middle of the night to go to the bathroom!)  I carry my Nalgene around everywhere with me!  I know that one bottle is 32oz, so I can keep track of exactly how much I have drank.  I usually try to drink at least 3 Nalgenes of water at work.  Then I know I don’t have to worry about much more the rest of the day.  I don’t drink much else during the day, either; green tea is pretty much the only other liquid.  The more I drink, the less hungry I am, too!  If I’m feeling myself getting hungry and it’s not quite time to eat again, I’ll take a huge drink glass of water and will feel full! Drinking enough water takes practice and some effort, but anyone can do it.
       
        Sample Meal Plan:
        Meal 1:  ½ cup oatmeal
           2 eggs w/ spinach & tomatoes 
        Meal 2:  Apple
            Handful of almonds
        Meal 3:  Turkey sandwich 
  (2 pieces Ezekiel bread, turkey, mustard, lettuce, tomatoes)
           Small side salad
        Meal 4:  Protein drink (pre-workout)
        Meal 5:  Protein drink (post-workout)
        Meal 6:  Chicken
           Sweet potatoes
           Green beans
        
        Sample Competition-Diet Meal Plan:
        Meal 1:  ½ cup oatmeal
           5 egg whites w/ spinach & other veggies
        Meal 2:  Protein drink
        Meal 3:  Chicken
          Sweet potatoes 
        Meal 4:  Chicken
  Green beans
 Meal 5:  Salmon
    Large salad
 Meal 6:  Cottage cheese (only if still hungry)
        
               A few things to remember:

1.) I am not a nutritionist or dietician.  The information above is simply what has worked for me and what I’ve seen work for others. 

2.) The most important thing to keep in mind is that you have to listen to your body.  It is so incredibly important that you get to know your body and be able to eat and do what’s best for you!  No one else can tell what you’re feeling inside.  Once you get to know your body better, you’ll be able to see how it reacts to different foods.  Listen to it!

3.) Buy a digital scale to measure the weight of your food…it seriously helps!  You’d be surprised how much you are actually eating by not weighing things.  After a while, you can start to “eye” things and won’t need the scale as much.

Dustin says I can’t give this away totally yet, but I am starring in my own core workout DVDs.  We will be releasing this program within the next month with only a limited number of copies being made available, so be on the lookout for that!

Please post comments in the section below if you have any questions about what I eat!  Next time I will be sharing with you my workouts!

I am writing this from my hotel in Connecticut.  Yesterday I flew in to NYC and took at bus to the north side of Manhattan.  I was invited to stay with the world renowned author Victoria Moran in her beautiful new condo near Central Park!  You may have seen her a couple times on Oprah.

I didn’t quite get off at the right bus stop and had about a 1.5 mile walk at night in Harlem with my two bags and computer (yes I pack like a girl).  Now that is an adventure!  No longer in Wisconsin!  I never knew there could be 5 “African Barber Shops” all next to each other on one street.

Once I figured out where I was going and met Victoria at her place, we were soon off to a birthday party at a local bar on lower Manhattan for a guy named Phillip who has lost 200 lbs by following a raw food diet.  He was just featured on the show “The Doctors.”  All his friends that were there were also raw food followers.  For the next 2.5 hours I spent time listening to their stories and hearing about how raw food has changed their lives.  The VIP room that was rented out for the group was large and quite full, and there was not one person there who could stand to lose any weight.

I also spent a lot of time talking with an awesome guy named Anthony.  He is a professional model in NYC and raw food activist.  He was super friendly and talked about the challenges and benefits to eating raw foods.

For those of you who don’t know what raw food eating is, google it!  But basically you can only eat raw foods (duh) that are all natural, organic, and vegetarian.  This eliminates about 95% of the American diet which is one thing that makes it very tough to adhere to, not because you can’t get enough great foods and nutrients in, but rather the culture we live in makes it very difficult to eat raw and still be social with non-raw counterparts.  It was amazing to hear the stories of those who went raw and how unbelievable they feel once all the toxins have been eliminated from their diet.  Many only need 5 hours of sleep to be refreshed, because the diet is so easy on the digestive system!

This post isn’t suppose to endorse or discredit the raw community or way of living, but I really think many of their principals are right on!  I bet if everyone in America followed a raw diet for one year 80% of obesity would be eliminated!  Our society is so full of toxins in the body that trash our organs, mess with our hormones, and create diseases such as heart disease and cancer.  Of course America won’t follow this type of diet but I would be very curious to see if they did!  I would go so far as saying that it is almost impossible to be overweight on a raw diet.  Your body will do such a great job at telling you when to stop eating that you would really have to force it to gain a lot of weight on it.

The next morning I got on a train and headed for CT, to meet with a small group of highly successful fitness trainers as part of my mastermind group.  These group meetings have been such a big help to me from a career standpoint and helping me to get from point A to point B as quickly as possible.  If you aren’t part of a group that has a mentor in it, I highly recommend you join one!

I have one more day in CT then back to NYC for a couple days with one of those days being filming of my first national TV spot!  More to come on that another time!

Last night we held our MamaTone party which was awesome!  Bootcampers don’t worry we will have one for you soon!  I made the first recipe on today’s blog.  I really love sweet and sour chicken and this was certainly an easy way to make it!  There was tons left after the party, but I would like to think that was because there was so much other wonderful food instead of the alternative… nobody liked it!  So it looks like I will be eating sweet and sour chicken for the upcoming week!

Enjoy my mom’s recipes!

As we promised last week, we will share some crock pot recipes today.  Dustin just called and was trying to figure out what to bring to the Mamatone potluck this evening (Thursday); I just happened to be looking at the following recipe for chicken.  He thought it sounded good and said he’d try it out and let us all know how it turned out :).  If lots is left, guess we will have to try to revamp it!

CROCK POT SWEET AND SOUR CHICKEN:

2 lbs. boneless, skinless chicken thighs
18 oz. bottle sweet and sour sauce
16 oz. pkg. frozen broccoli and carrots, thawed and drained
1 tsp. dried thyme leaves
1/8 tsp. pepper

Cut chicken thighs into 1-1/2″ pieces.  Mix with simmer sauce in slow cooker.  Cover and cook on LOW setting for 8-10 hours or until chicken is tender and no longer pink.  Twenty minutes before serving stir in vegetables, thyme, and pepper.  Cover, increase heat to HIGH and cook for 20-30″ or until vegetables are crisp-tender.

If you listened to my last radio show I shared with you my vision for a new project I have been working on.  The idea for it stemmed from my experience of the overweight woman I saw buying all the donuts at the store. I asked for your advice on how to help this person.  So my idea that came from that is to provide a free resource to all grocery stores in the country.  Basically people could grab a copy as they want into the store just as they could grab the coupons sheet.  Each handout would be customized to the specific store and would include the correct aisles for all the different foods.

Unfortunately, I have run into some red tape with getting grocery stores on board with the idea… I really don’t know why they would be so against it!  So I wanted to give the sheet to you and ask to do a couple things.

1.  Send the link to everyone in your contacts list and give them this free gift.

2.  Print it off and go to your grocery store and get the manager and ask them if they would be interested in having a fully customizable grocery shopping list for their customers.  Either get their email and phone # (ideal) or have them email me at dustinmaherfitness@gmail.com.  If you get their contact info please email me their info and I will follow up with them.

Click Here To Grab Your FREE Copy Right Now!

I believe that this is a good solution to the problem.  At least a person would have the resource available if they wanted it and were ready to make a change in their life.  If they aren’t ready for that change, it can just sit there and not hurt anyone!

Click Here To Grab Your FREE Copy Right Now!

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