The Magic Ingredient To Mastery of Long Term Weight Loss and Fitness Success

mastery book

In his book Mastery, best selling author Robert Greene explains how EET (and many other skills) work for long term success:

What separates masters from others is often something surprisingly simple.  Whenever we learn a skill, we frequently reach a point of frustration–  what we are learning seems beyond our capabilities….

Many of those who succeed in life have had the experience in their youth of having mastered some skill–a sport or game, a musical instrument, a foreign language, and so on.  Buried in their minds is the sensation fo overcoming their frustrations and entering the cycle of accelerated returns….Filled with trust in the process, they trudge well past the point at which others slow down or mentally quit.   

When it comes to mastering a skill, TIME is the magic ingredient (EET calls this LEARNING TIMING in our book).  Assuming your practice proceeds at a steady level, over days and weeks certain elements of the skill become hardwired.  Slowly, the entire skill becomes internalized , part of your nervous system.  The mind is no longer mired in the details, but can see the larger picture.  

It is a miraculous sensation and practice will lead you to that point, no matter the talent level you are born with.  The only real impediment to this is yourself and your emotions—boredom, panic, frustration, insecurity.  You cannot suprpress such emotions–they are normal to the process and are experienced by everyone, including masters.  

What you can do is have faith in the process.  the boredom will go away once you enter the cycle.  The panic disappears after repeated exposure.  The frustration is a sign of progress–a signal that your mind is processing complexity and requires more practice…Trusting all this will happen, you will allow the natural learning process to move forward, and everything else will fall into place.

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Is Grok The Key To Your Weight Loss Goals? Or is Dieter Denial and Popcorn A Better Approach?

grok 5 minute meal card

Grok is a delicious crispy “chip” made of 100% Cheese (click to enlarge)

It’s 8:30 PM and you’re craving your nightly bowl of buttered popcorn.   Sure, it’s a ton of carbs, calories and fat and you would rather stick to your diet, but it’s just not gonna happen.  So you choose “dieter denial”.  This allows you to avoid the guilt as you block out images of getting on the scale in favor of satisfying your cravings and hunger.  Not the greatest weight loss strategy, and it’s a very questionable approach to enjoying food.

But, what if you had Grok nearby?  You could enjoy 25 of these tasty cheese crisps which are moderate in calories, quite a bit lower in fat than most cheese and have exactly ZERO carbs, and you might be satisfied.  Surely on some nights you would be.  

Have you tried Grok?  Have you heard of Grok?  You sure you love food?  Isn’t it worth your time to search out foods like Grok rather than just trying to force yourself not to eat popcorn or just caving in as a slave to your cravings and going into dieter denial because you “love food” so much?  How many Groks are out there for you to enjoy at the right times while you lose weight, just waiting to be discovered?  

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3 Steps To Diet on Super Bowl Sunday Using EET Timing VIDEO

 

super bowl sunday timing

 

See EET Timing in action as I walk through my timing plan to DIET (yes DIET) on Super Bowl Sunday– and every other day for that matter!  I LOVE MY EET DIET!

 

 

P.S. I used a 2013 calendar but the timing concepts are still the same–and the Super Bowl is still on Sunday! :-)

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The Difference: Diet Using EET Timing vs Willpower & The Chocolate Cake Study

from old iphone 328

These folks are WAITING for an hour at Humphrey Slocombe Ice Cream in SF.  How much WILLPOWER does it take to wait for this hour?

Here’s how Guideline 7 Lose Weight While You Wait works.  From EET’s Book It’s Not What You Eat It’s WHEN You Eat It - also see a free preview with the amazing chocolate cake clinical study at the end of this post!

The first skill to work on if you want a diet that allows you to eat the foods you love in the portions you love is to learn to WAIT and never rely on willpower (a scientifically proven failure for weight loss) again!  

WILLPOWER dieting-woman

This dieter is trying to stay on their diet by avoiding delicious cookies they love.  How long will she WAIT before she’s willing to eat cookies again?  I guess FOREVER since it’s not on her diet.   This would take amazing willpower that most of us simply don’t have (if you had it you’d already have succeeded using it!!).

Would she need willpower if she simply waited to eat the cookies ONE HOUR from now?  THAT is how EET Timing Works. We NEVER rely on willpower.  All eating decisions are based on TIMING.   This free preview of Guideline 7 Lose Weight While You Wait from EET’s book “It’s Not What You Eat It’s WHEN You Eat It” gives you more details.  Plus, you’ll learn the power of waiting with weight loss results of a large scale clinical study involving chocolate cake! 

cover art ice cream on side (1)

You can’t give up the foods you crave forever.  However, if you can wait just one extra minute to eat the foods you crave, then it’s possible to learn to wait consistently for one hour, or even one day.  The ability to wait has changed everything about my relationship with food.

We wait for food all the time:

 As kids:  “Joey,  WAIT.  Don’t eat that cake before dinner!”   

 At restaurants:  “Sir, it will be about a 20-minute WAIT before we can seat you.”

 At work:  “Can’t WAIT for lunch today.  We’re going to In-N- Out Burger.”

 I believe that waiting is the greatest innovation in weight loss and fitness.  Why?  Because we all have the ability to wait!   We may not like it, but when the situation calls for it, the success rate is extremely high.  This has been my greatest discovery in my five-year journey.  Waiting taught me I have control over my eating choices. 

 For example, let’s say I’m watching TV late at night.  My son walks in with a meat lover’s pizza.  I don’t want to eat it, but the smell is killing me.   There goes my diet plan, right?  WAIT.  Do I have to eat that pizza now, or could I wait 10 minutes to eat some?  Yes, I can make it 10 minutes.  Could I WAIT 20 minutes?   Now, this may sound crazy, but what if I could wait till tomorrow morning?

 Maybe I can, maybe I can’t.  More importantly, maybe I should, maybe I shouldn’t.  Waiting is both a science and an art.  What a powerful tool it is to know waiting can have a huge impact on your cravings and eating decisions.   

 How Long Should I Wait?

EET assumes that you cannot wait forever to eat the foods you love, so we just want the ability to wait for the right time to eat them.  Determining the correct waiting time depends on many variables:  The situation, the food available, and many other circumstances.   The most important thing to remember is no matter where you’re starting from you can dramatically improve your waiting skills.   

 Even starting slowly, I often failed in my early efforts to wait.  But, thanks to EET’s Pain-Free Guidelines, there was no pressure to succeed immediately.  I was learning a new skill which takes time and practice.  Over the last 5 years, my ability to wait has improved tremendously.  One unexpected benefit that’s also helped is enjoying the anticipation of amazing food when you know it’s coming.  Sometimes, the anticipation is even better than the eating, and this helped me create EET’s Deal:

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Lose WEIGHT while you WAIT

 for amazing food

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EET’s Deal is truly having your cake and eating it, too.   I can wait to eat the cake until it fits into my diet plan and which helps me lose weight.  That’s the way I’ll enjoy it most.  Since 2008, I’ve gone from being a slave to food to enjoying waiting, eating everything I love and reaching my goals for over 5 years!   In 2012, science confirmed the effectiveness of EET’s Deal with what else: Chocolate Cake!

 The Chocolate Cake Diet Study [103] 

Researchers split 193 clinically obese adults into two groups:  Both followed low-carb diets but one group was given a chocolate cake dessert with breakfast each morning.   At week 16 of the 32-week study, both groups averaged 33 lbs of weight loss per person.  But the real story is at Week 32:

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The Chocolate Cake Diet Study: 32-Week Results

The group without dessert had regained an average of 22 pounds.  The group with dessert?  They LOST an average of an additional 15 lbs! [103] 

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A diet with fewer restrictions along with waiting for a daily “poisonous, addictive, unhealthy” refined sugar treat (specifically “timed” with breakfast, participants had to WAIT for it) producing far better, lasting results than a diet with no poison and more deprivation (more need to use willpower), go figure.  I’ve still got many more revelations about timing for weight loss and fitness to share, but this science should help you understand:   

end of preview….

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What Ice Cream Can Teach You About Obesity, Food Addiction and More – EET Discovery

baskin robbins chocolate chip ice cream

Everyone (but the food police who fear it and try to learn to hate it) screams for Ice Cream, but that’s not exactly what we mean.

I love Baskin Robbins Chocolate Chip Ice Cream (shown above) and go out of my way to buy it occasionally as a special treat on my EET Plan

lucerne-ice-cream-chocolate-18293

I have no desire whatsoever to eat Safeway’s Lucerne Brand Chocolate Chip Ice Cream and never do, even if it’s the only ice cream available and no matter how hungry or how strong my cravings are for chocolate chip ice cream.

thrifty choclate chip ice cream

I love Rite-Aid’s Thrifty Brand Chocolate Chip Ice Cream and eat 1/3-1/2 carton a day 3-5 days a week (okay some days I go with Cotton Candy :-) ) !

These 3 ice creams, while all the same chocolate chip flavor and with the same basic ingredients,  couldn’t be more different in the way I crave them and the way I deal with them on my EET plan.   If you really think about it, I bet you could explain several reasons why.  One more for today:

ben and jerrys dark chocolate

This Ben and Jerry’s chocolate flavor doesn’t appeal to me at all.  I would never even want to try it, much less binge on it.

How is all this possible if I’m just a slave to horrible, addictive, processed refined sugar as experts claim it effects my brain like heroin, making me an addict?  

How interesting is it that I’ve worked with 100′s of people, and they all, without exception, can identify their personal preferences for a huge variety of foods, including wanting no part of some brands of the same type of food even though it contains the same basic ingredients that experts claim are “addictive” (refined sugar, chocolate, high glycemic carbs, etc)….

This is a meaningful EET Fitness discovery with powerful implications for your weight loss and fitness efforts.

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The Power of Being Nice To Yourself For Weight Loss, Fitness & Marathons w/Only 5 Training Runs

marathon_dilly_bar 2010 If you’re serious about accomplishing your weight loss and fitness goals, be nice to yourself – keep your effort PAIN-FREE.

NOTE: Explaining how I ran the 26 Mile Napa Marathon with only 5 training runs offers a clear example of the power of Being Nice To Yourself for weight loss and fitness, so hear me out even if you hate running because that’s not what this post is about.  

Being nice to myself has been my secret to success for over 5 years, and at age 51, I’ve maintained a weight and fitness level beyond my original goals.  I don’t feel guilty about any food choice.  I allow myself to stress eat, and only exercise when I want to.  If I need a huge portion, then that’s exactly what I eat.  See?  I’m really nice to myself!   I’ve helped lots of other folks learn how to be nice to themselves, too.  Many have achieved astounding weight loss and fitness results this way that have lasted for years.  

But, for too many dieters, after years of “experts” insisting they must suffer and starve forever to achieve lasting weight loss and fitness, they simply can’t stop being hard on themselves.  That approach doesn’t work.  They could use a reminder to be nice to themselves using EET’s Pain-Free Guidelines and that’s why EET has a new book.  The Guidelines offer helpful, positive thoughts that are there to encourage long-term success in any eating or exercise situation. 

marathon photo racing

BE NICE EXAMPLE:  How I Ran A Marathon in 5 Training Runs 

I’m sure you’re skeptical, so let’s start with a nice, clear example:  The picture at the top of this post shows me eating a Dairy Queen Dilly Bar right after successfully finishing the 2010 Napa Marathon.  Even though you never need to run a single step to reach your weight loss and fitness goals with EET, you still might find my marathon training approach interesting. Let’s start with the fact I hadn’t done any road running in over 10 years.  The only running I did to prepare for the marathon was a total of five runs over 6 weeks.  In fact, I blogged it all in real time:

Napa Marathon Completed w/only 5 Training Runs 

 Other than that, I just stayed with my normal 5-30 minutes EET Workouts.  I made absolutely no dietary changes whatsoever.  In fact, here’s a pic of me the day before the marathon, having my pre-race maple custard donut: from old iphone 141

Maple custard at the Royal Sweet Bakery — NICE!!

Instead of a strict diet and a miserable 6 months of painful training, my success at running a marathon was based entirely on one simple Pain-Free Guideline:

Uphill is recovery.  Roll downhill.  Glide on level.

That sounds like a pleasant way to run, don’t you think?  Focusing on this Guideline reminded me throughout the race how to handle each type of terrain.   No reminders to “push it” or “suck it up”, just NICE thoughts.  My results?  I ran the entire 26 miles without stopping in just over four hours.  I finished injury-free and recovered quickly.  I went back to my normal exercise routine just two days later.  Here’s the video to prove it.   That’s the power of being nice!

More importantly, four years of being nice later, I still don’t run but I’m still fit enough that I could do it all again.  I won’t though, because I hate road running. 

Not impressed?  I’m an ex-jock or some sort of genetic freak, right?   Since 2010, I’ve taught the same Pain Free approach to 10 EET clients (mostly women, including two doctors, read their stories at www.eetfit.com), some of whom weren’t exercising at all when they started, and every one of them has completed a half-marathon (one FULL marathon and one 10k) in under 10 training runs.   EET’s Pain-Free Guidelines for running races has a 100% SUCCESS RATE — NICE!

hole stop digging 

First Step In Getting Out Of A Hole:  Stop Digging!

If EET’s Guidelines can make running for hours pain-free, just imagine what being nice about what foods you get to enjoy, and how little you are required to exercise (if at all) can be for dieting, or managing your fitness and health (especially your STRESS levels)! 

The concept really is as easy as it sounds, but it does take some new information and a fresh approach.  EET’s Pain-Free Guidelines can provide both. However, the first step to being nice to yourself is learning to stop being hard on yourself.  It’s important for lasting results to stop beating yourself up mentally, physically and emotionally about your weight or fitness efforts!   If you’re willing to take the time to learn how EET’s Pain-Free Guidelines actually put science on your side, you’ll see how I was able to do it, and help my clients do it, too.   

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Motivated to Lose Weight? 2013 New Eng. Journal Medicine Study Says It Won’t Help A Bit

nejm 2013 study

Coffin, Meet final nail.  Check out what SCIENCE has to say about “Diet Readiness” aka Motivation to lose weight.

I gotta say, I’m really beginning to wonder if I’m the only one who reads The New England Journal of Medicine’s (NEJM) published weight loss and obesity findings.  

First, in 2009 NEJM published the ULTIMATE weight loss study, specifically designed to “overcome the limitations of previous trials” with 800 participants, prescreened for motivation.  The results show what all studies show– motivation is useless for long-term weight loss.  This prompted obesity expert Dr. Martjin Katan to put his reputation on the line in his editorial with the following messages:

To Dieters:

…the only effective alternative that we have at present for halting the obesity epidemic is large-scale gastric surgery.

To the Weight Loss and Fitness Industry:

We do not need another diet trial; we need a change of paradigm.

I suppose you could ignore an obesity expert respected enough to be published by the NEJM and rely on your personal trainer’s energetic “c’mon, fire up!  you can do it!”, but EET Fitness heeded Dr. Katan’s advice and has built a completely different paradigm for weight loss, fitness and food based on TIMING that requires no deprivation or motivation (and that a 2013 Harvard Large Scale Study supports).  

Now, in 2013 the NEJM has more valuable science to share.  In a “Special Article” titled Myths, Presumptions and Facts about Obesity, they cover seven myths about obesity.  There’s room for debate on many of them,  but there’s one that has OVERWHELMING clinical studies behind it:  

The Myth of Diet Readiness or to put it in “yo-yo diet speak”:   “I’m ready and MOTIVATED to make a lifestyle change”.

The NEJM cites 5 trials with a whopping 3,910 participants studied over 9 months (on average) to determine the effect on weight loss relative to diet readiness.  Take a guess at how much difference in weight loss at 9 months there was between dieters who started out READY and MOTIVATED vs those who were not so ready or motivated:

…(the studies) showed an average weight loss of LESS THAN 1 kg (that’s 2.2 lbs for the metric impaired) and no conclusive evidence of sustained weight loss!!!!!!!!!!! (!!! my add-can u guess why? :-) )

I’m sure this is a fluke.  I mean, they only studied 4,000 PEOPLE and motivation hardly mattered short term (yes 9 months is short term) and none of them could keep the weight off long-term no matter how motivated they were at the start.  EET’s estimated 1 in 30,000 success rate over 10 years might be too generous!

You can read the entire NEJM article here, or you can keep ignoring science and buy the latest version of p90x or jump on Weight Watchers latest 2 Week Quick Start Plan.  It’s a tough call but hey, the article is FREE and might actually help your long-term efforts.

YOU DON’T HAVE TO BE MOTIVATED FOR A LIFESTYLE YOU LOVE

EET loves being called a diet and HATES being called a lifestyle change!  Why?  Because you should NEVER change the lifestyle you love just to lose weight– and with EET you never have to!  If you want to see how EET teaches dieters to love their diet by putting the truth about weight loss and fitness according to science on your side, check out EET’s new book HERE. Guideline #15 Motivation Can’t and Willpower Won’t might be a great place to start! 

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The Easiest and Happiest Weight Loss Goal EVER — Gain 5 Pounds

retaining wall deck elbow 037

Me and my son enjoying a meal at Phil’s BBQ in San Diego.  

What exactly is your weight loss goal?  More importantly, why do you have this goal?  Are you trying to lose weight to get healthier?   To look better?  Because you feel fat?  I get those reasons, but those goals can only make you happy when you REACH them.  What about the rest of the time?  That’s why I take a different approach.  My only goal in losing weight is:

Can I be just as happy gaining 5 more pounds as I am today? 

Wait. What?!  A weight loss goal to GAIN weight?  That’s right!

Let me explain.  I want to be happy as often as possible, and if my weight loss and fitness efforts are making me miserable, then I’m wasting precious time no matter what the scale reads, or how I look in skinny jeans.   Therefore, I had to find a goal that balanced the two things I deal with more than anything else in my life:

1)  My body — all the time

2) Food – multiple times every day.

My wife,  kids, friends,  job, colleagues, money, activities I love, activities I hate, of course these are all important to my happiness, but they can’t touch the importance of being happy with my body AND food.  The reason is simple:  You can never escape dealing with your body and your need for happiness and satisfaction from food no matter how hard you try (or how much you try to deny their importance either).  

So my weight loss goal is different than those who believe happiness can only come at a certain weight, or a certain body, or a certain level of health.   Think of it this way:  I don’t want to live my life eating like I’m on a cruise ship, and I don’t want to obsess because I think the peak in my bicep may have gone down by 1/4 inch.  

For me it’s all much simpler:  PURSUING HAPPINESS AT ALL TIMES COMES FIRST.  And, as long as I’m cool gaining 5 more pounds, I’m an incredibly happy guy.  

P.S.  With a little help from EET’s Pain-Free Guidelines, it’s possible to find happiness with this weight loss goal TODAY starting from ANY weight!!

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VIDEO! Father Son Giant Donut Eating Contest #ILoveSupersizing EET Diet !

daniel giant donutLet’s go right to the video highlights!  The 49ers couldn’t get it done, could Mr. EET against his heavily favored son? 

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giant donut before after 2014I still got it!  And two more sons – who’s next?? :-) 

Here’s a preview from EET’s new book with the EET Pain-Free Guideline that makes it all possible:

cover art ice cream on side (1)

Stuff like this is really on my diet — and my clients as well learn more here.

Guideline 22   #ILoveSupersizing  

 Everything in moderation.  The “food police,” comprised of experts in the weight-loss and fitness industry and self-appointed gurus, scream it from the rooftops.  They insist the obesity crisis is a result of our “supersizing” everything. [151]   I say #ILoveSupersizing!   While they see moderation as the cure for obesity, I see it as another red flag for yo-yo dieting which means demanding moderation is part of the cause of the obesity crisis.  My 5-year success story is a result of focusing on incredible satisfaction with portions of all sizes, not forcing myself to struggle using moderation.

The bottom line is no one can define the portions I need at any given meal except me.  Plus, it’s likely the portion sizes that will satisfy me will differ each time I eat.    I guarantee I would weigh 100 pounds more if I tried to force myself to always limit my serving size of ice cream to the size of a hockey puck as the Mayo Clinic recommends [35]. These restrictive, predefined portions “prime the pump.”  They give me just enough to get started but then I’m supposed stop.  Good luck with that once the lid is off the ice cream carton.

There are times I love supersized portions, and if I’m serious about putting an end to yo-yo dieting forever, supersizing must be an option on my EET Plan at all times.   I know I’m not alone in loving supersized portions because restaurants clearly had the demand to justify offering them.  I may, however, be the only dieter left who doesn’t feel like I’m committing a crime for enjoying every supersized bite.  For that guilt and shame, you can thank the food police. 

Eating Less By Supersizing

While it’s true there is evidence a larger serving size will result in a larger portion eaten [151, 153], there is no evidence that eating less of a particular food guarantees or even helps in achieving a lower total caloric intake for the day.  It might actually increase it.  Avoiding supersized portions certainly had that effect on me.  A burger, supersized fries, and a shake for dinner might be enough to get Yo-Yo Jon through the night.  However, since he trusted the food police and downsized to a puny regular-sized fries, he wasn’t fully satisfied.  As a result, he always needed to munch on at least a bag of chips and a Coke for a late night snack.  

Satisfaction, Not Moderation

 The problem has never been supersized portions.  The proof is obvious as supersizing has become evil over the last decade, and this has done exactly nothing to solve the obesity and health crises.  I see the problem as dieters’ inability to successfully manage the supersized portions they love while actively pursuing weight-loss and fitness goals.  This is no shock when you look at plans offered by today’s weight-loss and fitness industry. The food police are so convinced that food is the enemy, they insist a healthy lifestyle with supersized portions is impossible.  They believe the only solution is a lifestyle change of forcing yourself to eliminate all junk food, eat less and, exercise more.  [11, 31]  I’m praying that if you’ve already read 21 EET Guidelines, you are now clear on what has actually been proven impossible.

 The EET Portion-Management System:  No Restrictions, EVER

end of preview….

From It’s Not What You Eat, It’s WHEN You Eat It  (c) 2014  EET Fitness Inc, All rights reserved.

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FOOD/RECIPE PICS! What I Eat When It’s Not TIME For Ice Cream, Donuts On My EET Timing Diet

Organic burgers food time july 2013 001

I love these premade Organic Grain-fed Burgers and would eat them if I weren’t dieting — I would eat ALL these foods below if I weren’t dieting — that’s how I always stay on my EET diet!

The Search never ends.  Yesterday I introduced my Yelp R&D Diet to show you some amazing decadent foods I enjoy nearly every day on my EET Plan.  Today’s pics show you foods I LOVE JUST AS MUCH that I eat the rest of the time (lots of veggies not pictured–I eat those ALL the time).  

I want to love EVERY BITE of food I eat (see Guideline #4 from EET’s new book, If I Don’t Enjoy It, I Don’t Eat It).  However, I don’t want to spend a bunch of time cooking and preparing, so I created 5 Minute Meals.  Everything you see below is relatively low in calories, carbs and fats and can be prepared and ready to eat in about 5 minutes (some much less)–even the recipes.  

This is just a small sample of the finds I’ve made (and continue to make!) that are every bit as exciting to me as the decadent foods I eat throughout the week, and the wide variety of foods I love and have available to satisfy me at all times is a great example of what EET’s Pain-Free Guidelines are all about.  

french toast from skillet 001diet sunkist
food time july 2013 225food time july 2013 240food time july 2013 257food time july 2013 265Food Time Late June 2013 sandos 001Food time aug 2013 044Food time aug 2013 017activity and food time aug 2013 006activity and food time aug 2013 007nature valley5 minute meals peetzah and ice cream bar5 minute meals lasagneFood time april 2013 meals 0065 minute meals gyro5 min meals garlic aioli 5 minute meals cole slaw 5 minute meals pnuttlesevergood chicken sausage2013-10-11_0513

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