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The main reason why you (and me) fail…

With your weight loss

Desire to get leaner, feel healthier, ditch the love handles, and become more confident about how you look and feel

Isn’t just willpower…

Isn’t just a lack of motivation…

And – for sure – isn’t the lack of your good intentions 

^^^ I mean, who’d have thought that Jane would’ve brought a cake in to celebrate her birthday, Bill would have brought the biscuits, and that swapping brown bread for white bread probably won’t make any difference to how much weight you lose?

I gave a talk last week, titled:

“How to achieve more in the time from now until Christmas than you have in the previous 9 months…”

And we went through:

* The real reason why you’ve failed in the past

* How to visualise what you actually want to achieve (without doing a Brooke Shields…which I’ll come on to soon)

* Where you are right now in relation to what you REALLY want to achieve

* The top 7 obstacles of why you can’t pull it off and how to overcome them (of which I’ll share the most COMMON one I see with you today)

* The problem with consistency

* And why your beloved cheese might be back on the menu (instead of your Cornflakes…)

^^^ Why was this the topic?

Because in 90-days time (from when I did the talk) it’ll pretty much be…Christmas (I said the ‘C’ word, again)


Fitting into slinky party frock time…

And just like I don’t intend on getting my wife some withering flowers on Christmas Eve from a 24-hr One-Stop for her Christmas present…

You’d probably agree that it’s not the best idea to leave it this late to make sure you fit into your Christmas frock

^^^ You know, the 2-week pre Christmas slim down!

And THIS is the BIGGEST reason why you (and me) often fail.


We don’t start because we doubt whether we can DO it.

But you haven’t even started yet, so how do you even know?

Because you’ll probably find that a bespoke nutrition programme built for YOU, your lifestyle, and YOUR food preferences will be easier to stick to than you think

And – without sounding like a broken record – the best diet in the world (in terms of how much weight you lose and – more importantly – keep off!)…

Is the one you can DO.

As I teach you here: 

Speak soon,


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What’s a ‘fad’ diet?

I’ve noticed that I’ve been ranting a lot this week.

And it’s not just because my TV screen (and radio) is full of Trump and Hilary talking about deleted emails (not mine, I hope) and taxes…

But also because by the questions I’ve had this week, you seem more confused than ever about how to lose weight and keep it off. 

I mean, what makes your diet ‘good’ or ‘bad’?

Does following the Government guidelines of lower fat, higher carb, lowish protein and swapping white bread for brown bread mean your diet is ‘good’ and that you’ll lose weight?

Well, if it means you’re losing weight and you can STICK to it, then probably, yes.

But, how long can you stick to this diet for?

^^^ Before you feel hungry and deprived…

How long can you keep up this ‘eating fat makes you fat’ stuff? 

^^^ Does this mean eating your greens makes you green?

And this demonising of fat for causing everything from heart disease to diabetes?

^^^ Which we now know isn’t really the case, as I recently explained (link at the bottom)

But there’s more…

A recent study of all studies (they looked at the results of 53 clinical trials that met a strict criteria…it’s the gold standard of research)

Showed lower carb, higher fat dieters were about 2.5 lbs lighter than lower fat, higher carb dieters 1 year later.

And I know you’re probably thinking that 2.5 lbs isn’t that much….


The average weight loss across all groups was 6 lbs at 12 months (so 2.5 lbs is actually quite a lot more, right?)

And remember this is pretty much comparing the Government guidelines (lower fat, higher carb diets) with a diet that’s been demonised for so so many years (higher fat, lower carb).

So, does this make a ‘lower-fat’ diet a fad diet?

^^^ The same diet recommended to you based on ‘evidence’….

In my opinion, no. Not at all. 

Lower fat diets DO work, depending on an individuals food preferences, lifestyle and circumstances. 


If it fits your lifestyle and you can stick to it, then it’s probably the right diet for you (as many members on my Fit For Life Body Transformation have found)

In fact, carbohydrates are generally quite filling foods for the amount of calories they give you (stopping you from raiding the snack cupboard in-between meals)

^^^ Have you ever thought ‘I could murder another jacket potato”? Probably not…

Plus, carbs can provide nutrients that help to improve your gut health (which I’ve also talked about before…link at the bottom again!)


We have to consider that if lower carb diets can be called ‘fad’ diets, can lower fat diets be called ‘fad’ diets? 

Does this mean that as a nation, we’re promoting a ‘fad’ diet to help you lose weight and tone up?

Food for thought…

But here’s what I want you to take home from this:

Lower fat, higher carb diets may work for you!

Just like like higher carb, lower fat diets may work for you

Because it all depends on the foods you enjoy, whether you like cooking, your exercise habits, how your body handles carbs and fats, and what the other half cooks for you every evening…

It’s up to you to empower yourself with the tools to take control of your nutrition and find the exact nutritional strategy that gives you more energy, helps you ditch the bloated stomach, and leaves you feeling more confident in your favourite clothes. 

Because what WE ‘know’ and preach about is all based on ‘averages’.

And although this is a great place to start.

It’s up to you to deviate from these to build a nutritional strategy that enables you to lose weight and actually keep it off (once and for all).

Which is exactly what you do on my Fit For Life Body Transformation Programme

So, just as your body changes shape…

Know that your diet may need to change ‘shape’ too so that you can guarantee you get that leaner and more toned look!

Right, that’s all I got for you..


PS. A member on my Fit For Life Body Transformation programme told me that their child’s school was serving ‘pizza and rice’ as a lunch option this week. 

Despite the carb load, my initial thoughts were how do these foods even go together? ‘I’ll have the pizza and rice please’, said no one ever…

PPS. Here’s the link to the ‘Is Saturated Fat Bad’ article:

And here’s some more info on why a diet to ‘feed your gut’ may be the key to boosting your immune system and losing weight:

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Cheese, Red Lights, and The Angry Italians…

It’s so simple it confuses you

To be honest, even I’m confused when I try to explain it.

And I’m supposed to the expert.

^^^ Which is saying something, right?

In two of the talks I’ve done in the last week about 90% of the audience said they’re confused.

And I’m talking about the traffic light signals on the foods in the supermarket.

You’ve seen them, right?

It colour ‘codes’ calories, fat, saturated fat, salt and sugars to ‘greens’, ‘ambers’ and ‘reds’


‘Go’, ‘Steady’, ‘Stop’

It sounds so simple.

So simple that it’s confusing.

^^^ Nearly as confusing as ‘eat your healthy wholegrains but avoid junk food like popcorn’ (what’s the difference between corn with some sugar and salt on top and porridge with honey on top?)

And here’s why this traffic light system is confusing you:

* Some foods may be based on a 100 g serving

* Some foods may be based on a ‘per portion’ serving

* It’s voluntary (so many ‘healthy’ cereals refuse to put them on and just have ‘grey’ colours instead)

* If they were on fruit…would this make an apple ‘red’ on sugars and mean you skip it?

And not to mention my favourite:

It demonises the diet that’s associated with:

                  * Increased weight loss

                  * Decreased risk of diabetes

                  * Decreased risk of heart disease

That is, the Mediterranean diet.

We start to become ‘scared’ of foods like olives, olive oil, Mozzarella, Parma ham, beef, nuts and even oily fish (due to the REDs on the fat)

^^^ This is something that Italian exports and imports are worried about because they will be classed as ‘unhealthy’!

Even my favourite cheese (Wensleydale, if you’re wondering. And not just because the wife is from Yorkshire) per 30 g portion is:

RED for fat

RED for saturates

GREEN for sugars

And RED for salt

Now, let’s take Corn Flakes (Sainsbury’s own)

Per 30 g portion WITHOUT MILK (yep, it gives you the ‘portion’ without the milk and assume you’ll be eating your corn flakes dry LOL) it’s:

GREEN for fat

GREEN for saturates

AMBER for sugar

AMBER for salt

^^^ So, what does this actually teach you?

I mean, most of the people at the seminars I talked at last week thought this meant that they could eat more of the corn flakes because it had more ‘greens’

Failing to consider the fact that a 30 g portion of my beloved Wensleydale and a 30 g serving of corn flakes (without the milk) are BOTH 114 calories!

And the worrying thing is that members of the audience stated that they’d be more likely to overindulge in the corn flakes because they saw it was GREEN

They also mentioned that they often feel hungry an hour later after the corn flakes (so they’d eat more)

Why is this important?

We know that overall food intake is key to your weight loss.

We also know that protein is the most filling nutrient (so it can help curb your cravings)

Now, the corn flakes portion provide the same amount of calories as the Wensleydale portion


The Wensleydale gives you some 3 times that amount of protein and probably satisfies a lot of cheese lovers cravings.

It might even keep you full for longer (have you ever actually measured out a ‘portion’ of cereal? If not, try it!)

You see, you might have opted for the corn flakes because you thought you were being ‘good’

Only to go crazy on the cheese at the weekend as a ‘reward’ for not having any

And this is exactly why a nutritional strategy that doesn’t – unnecessarily – restrict or demonise foods trumps an extremist, cookie-cutter diet for improving your relationship with food, putting you in control of your cravings, and achieving sustainable FAT loss so you can fit back into your favourite clothes and feel more confident about yourself.

Speak soon,

Matt ‘losing faith’ Fruci

PS. Do you take note of the traffic light symbols?

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McMuffins, Kale Salads, and 2025!

It would make my kid 8 years old…

I’d be 34 years old (still a baby, I know)

And I’ll be thanking my wife for putting up with me for another 9 years (it’s our 2nd wedding anniversary today)

^^^ Providing she doesn’t wake up and smell the coffee (which she’s currently finding really annoying as she’s pregnant and can’t stand the smell of coffee…I brew it outside like all good husbands would do).

The year would be 2025…

And it’ll be the year that McDonald’s will be serving completely ‘cage-free’ eggs in the US and Canada.

^^^ They do currently serve ‘free range’ eggs in the UK.

Now, this can only be a good thing (and about time)

I mean, have you seen some of the conditions that chickens are kept in?

^^^ not nice

Barely even room to spread their wings.


Are we supposed to celebrate and go and buy a McDonald’s to show our appreciation?

Maybe let them provide the school lunches?

^^^ Can you imagine that (don’t tell Jamie Oliver I said that)?

Or even let them sponsor the biggest sports events in the world like the Olympics?

^^^ Imagine that? Oh, wait…

And with no definition of ‘cage-free’, is this merely a marketing tactic?

^^^ Apparently, the chickens still won’t see daylight.

And is all this just making you even more confused about what’s ‘healthy’ and what’s good for the environment?

I mean, I would argue that an egg McMuffin is probably the best thing you can get on their menu

^^^ it’s pretty difficult to add a ton of calories to eggs and a muffin…unlike their kale salads which has over double the calories of the egg McMuffin!

But companies that have used claims like ‘100% cage free eggs’ (such as Trader Joe’s in the US) have seen an increase in sales.

Whether this is for ethical reasons or the idea that ‘cage free’ means ‘more healthy’ remains to be seen.

But this all reminds me of the ‘is organic food better for you?’ debate (which I talked about recently. Link at the bottom of the email).

And with one of the main reasons for not eating ‘healthily’ or going on a weight loss diet being ‘it’s expensive to eat healthy’…

Do you eat organic food?

If so, is this for health reasons or ethical reasons?

Reply with ‘Yes’ followed by your reason for doing so (ethical / health / weight loss)

Or No (if you don’t)

Or both (if you’re a ‘hybrid’, like one of those humans that also eats fat for energy…)

Speak soon,


PS. Burger King has announced they’ll be switching to ‘cage free’ eggs by 2017 (I think we should make them the official sponsor of the next Olympics…)

PPS. Here’s the link to the article on whether organic food is ‘better’ for you:

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How long will it take to lose a stone?

A question I got last week.

The answer?

Well, it depends if your name is Rosie, Nat, or Charlotte…

Because how long it takes depends on:

* How ‘aggressive’ you want to go with your diet

* How bothered you are about maintaining the stone of weight you lose

* Whether you just want to lose a stone of weight or a stone of FAT (to help you get that more toned look)

* How much you have yoyo’d with your weight AKA your dieting history

* Whether you’re willing to dehydrate yourself, not eat, and sit in a sauna all day (not recommended, but will help you shift a stone of ‘weight’ in no time…)

And not forgetting…

What you really want to achieve (how you want to look)?

And perhaps most importantly – WHY (how will this make you feel and impact your relationships, work, confidence)?

For example, Rosie’s goal was to lose ½ a stone by October (she began in mid August) for a wedding and then another ½ a stone by the New Year

^^^ Yep, you don’t have to wait until 1st January (something I went into more detail in the Inner Circle seminar last week where we discussed how to achieve more in the final 3 months of this year than you have in the whole year!)

Rosie has now lost 7lbs in a sustainable manner that fits her lifestyle (about a pound a week)

She has more energy and no cravings, either.

Could she have lost more by doing other stuff?


But, she’s set OUTCOMES (not just goals), she’s on track to reach them and is FEELING better (which we so often overlook)

She knows exactly what she needs to do (there may be some adjusting of actions and ‘goals’ along the way).

Compare this to another Fit For Life Body Transformation member (Sharon), who lost 2.5 lbs in just a week with small, sustainable steps.


Compare this to another Fit For Life Body Transformation member who’s weight recently INCREASED.


Her waist measurements DECREASED.


Her husband noticed the development of ‘muscles in her back’ 


‘Toned bra dougnnuts’, as she calls them!

My point?

It’s not all about weight.

There may be times when you lose weight and feel good.


There may also be times where you might have lost weight but you feel tired and grumpy.

Other times you won’t lose weight…

But you’ll feel full of energy, less bloated, you’re skins glowing and you notice your clothes are fitting better.

And it’s exactly why your progression chart on my Fit For Life Body Transformation helps you track more than just weight.

In fact, more than just your waist, too.

Because how you feel.

How your clothes fit.

Your work / life balance.

Your sleep.

Whether you’re out of breath from walking up stairs…

How bloated you feel…

Are all markers of your health and progression.

And it’s why I stress that you focus on the PROCESS first, enjoying the journey, and THEN…

Having a little look in the mirror along the way (because it’ll be one bumpy road, for sure. But I can guarantee, it’ll be worth it!)

Speak soon,

Matt ‘how long’s a piece of string’ Fruci


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I remember the moment so vividly.

Despite it being at least 10 (maybe 15) years ago.

It was a family gathering at a friends house.

We all brought some food

^^^ It was your typical ‘bring enough food to feed the 5,000’ (but there was about 10 of us)

And one of my cousins - ever so kindly – made a Tiramisu for pudding.

^^^ A guilty pleasure for any coffee drinker…


With a slight – never seen before - twist.

You see, it was in the back seat of the car for the journey.

SOMEONE…put the Tiramisu on the floor.

So, my cousin gets in the car, sits down and the rest is history…

The Tirami-shoe was born.

So, I’ve got a nutritious and filling Tirami-shoe inspired recipe for you today:

Ingredients (serves 2):

* 30 g of gram flour (AKA chickpea flour)

* 25 g of coconut flour

* 1 Scoop of flavoured whey protein powder (I used cookies and cream. Most will be suffice…)

* ½ tbsp. of sodium bicarbonate

* 20 g of mixed seeds

* 1 egg white

* 55 ml of coffee

* 1 kcal fry spray to fry

* 100 g of 0% Greek yoghurt

* 5 g of cocoa powder

* A dash of cinnamon


1) Mix the flour, whey protein, mixed seeds and sodium bicarbonate in a bowl

2) In a separate bowl, whisk 1 egg white until frothy and mix this with 50 ml of coffee

3) Mix the coffee and egg white with the dry ingredients to make a pancake batter mix!

4) Fry 3 or 4 little pancakes using the 1 kcal fry spray

5) Meanwhile, add the following to a blender: 100 g of Greek yoghurt, a drop of coffee, 5 g of cocoa powder and a dash cinnamon…and blend it up to make a creamy filling!

6) Finally, stack the pancakes up, spreading the creamy filling in-between each layer

7) Optional: put your shoe in it…

Nutritional info (per serving)

Protein: 23 g

Carbs: 17 g

Fat: 14 g

Want to make it lower in fat?

1) Drop the coconut flour and just use more gram flour

2) Leave out the mixed seeds

Fill your ‘boots’ (see what I did there?) and let me know how you get on!

Speak soon,


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Eating little and often to lose weight, spiking your metabolism, and burning bums

‘They never had this in my day’

Yep, I said it.

At the grand old age of 26…

Because the fact is, they didn’t have this in my day

That is, have a ‘Competitive Eating Society’ at university.

^^^ Although I did do a ‘spice challenge’ at a curry house called Indian Ocean in Loughborough where I was awarded with a pint of beer and a burning bum (Which the wife didn’t approve of…)

I even thought the ‘Ultimate Frisbee Society’ was crazy in ‘my day’.

But Kent University have gone one (or three) better:

* The chicken nugget centurion

* The triple threat hot dog

* And the Big Boy challenge (don’t ask…)

So if you know anyone who’s just off for their Freshers at Kent Uni, then let them know (or don’t)

But all these challenges reminded me of a question I got this week from a Fit For Life Body Transformation member following a seminar I did a few weeks back:

‘So should I eat little and often to help me lose weight?’

And the short answer is…

It depends.

If you eat little and often and it keeps you full and satisfied, stops you snacking on anything and everything at the ‘tuck shop’ (remember them), and allows you to make better-informed decisions about your food choices (more nutrient dense, filling foods)…

Then you’re probably going to be on track to hit a food intake over the course of the day that allows you to lose weight, burn body fat, and change your body shape so you can feel more confident in your clothes.

And there’s more…

You MAY have ‘trained’ yourself to eat small meals (by eating little and often)

And this can be pretty damn important in today’s world.

Particularly with the all-you-can-eat buffets

And – of course – the competitive eating societies!


What about if you’re like me and can eat and eat and eat regardless of how many times you’ve eaten in the day?

What if in the evening when you sit down with the family, you love to indulge and EAT BIG?

^^^ Did you know we eat 20% more when we eat with friends and family?

Could having larger, less frequent meals better suit you, your lifestyle and your weight loss?

We know that periods of fasting CAN:

* Increase weight loss

* Help you to avoid swings in blood sugar levels that make you feel tired, irritable and craving a sugar fix

And by fasting, I just mean delaying your ‘breakfast’


The time you ‘break the fast’.

So, this could be 9am instead of 7 am (that’s a fast as you haven’t eaten since dinner the night before…unless yo raid the fridge in your sleep, obviously.)

Or perhaps you eat your first meal at 12pm!

The key reason why I think this is so powerful?

Because in today’s society where:

* You can hear “I’m Lovin’ It” on your radio, tv, and Facebook feed (I even heard it in the gym yesterday through my headphones…they’re stalking me!)


* You can smell the ‘fresh’ (from the freezer) pasties coming from Gregg’s on the high street

Do you actually know what ‘hunger’ is?

When was the last time you heard your stomach rumble?

And going longer periods of the day without eating



MAY actually help you understand when you’re actually hungry and when you’re just eating because you’re bored or the clock says so…

^^^ Or you’re trying to spike  your metabolism (remember that old myth?)

And it’s exactly why a nutritional strategy needs to address your lifestyle, eating habits, and your relationship with food to help you lose weight and keep it off.

^^^ Because if you skip the ‘boring’ lifestyle stuff, you’ll probably end up failing to control your hunger and giving up on another diet.

Speak soon,

Matt ‘competitive eating society rep’ Fruci

PS. Speaking of eating, I’ve a got a coffee inspired, sweet and creamy recipe for your tomorrow.

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7 ‘Sneaky’ Ways To Say Sugar…

I know food labels can be confusing at the best of times...

^^^ Which is something I'll go into in more detail soon

Now, I'm not one to demonise foods.

But here's a quick infographic to keep you 'sugar smart'​ (as they say) when checking your food labels in the supermarket...

If you know someone who might benefit from this...share it, print it, or even tweet it to Jamie Oliver

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Update from Charlotte

Fit For Life Body Transformation member (or should I say ‘graduate’?), Charlotte, keeping me updated with her body transformation journey:

“Weight is continuing to fall. Thanks so much for your inspiration. Looking forward to meeting up and working with you more in October”

^^^ The best thing about this?

Charlotte has been on holiday

Had family gatherings…


Her weight is ‘continuing to fall’.



1) Charlotte did the groundwork – She went through a stage of assessing, tracking and seeing how her body responded to different types and amounts of foods (and was VERY consistent with this)

2) Charlotte has learnt which types of exercise she enjoys and which type fit into her daily routine (even without a gym) so that she can keep on track with her body transformation goals and STILL enjoy food and drink!

3) Charlotte has learnt how to enjoy social situations and holidays and compensate accordingly with her food, drink, and exercise habits to ensure she is consistent OVER TIME (which is what matters, right?) rather than just for a ‘6 week diet to get you into your Christmas party dress’ fad…

In another words, a fry up, a roast dinner, and a few Proseccos today doesn’t meant diet over…it’s what you do on average that counts!

^^^ Which is pretty liberating to know, right?

And this all why I love what I do.

They say to be successful, the first thing you have to do is to fall in love with your ‘work’

Which is exactly how I aim to make eating and exercising for you.

Through empowering you to discover:

*The types of exercise that fit your lifestyle and make the biggest difference to your body shape and how you fit your clothes

* The types and amounts of foods that give you more energy and stop you feeling bloated so you can be more productive with your day

* Exactly how you can enjoy your favourite foods (including the vino) and still get a more lean and toned body that makes you feel more confident about yourself.

To start your body transformation journey, you can apply for a free trial (I’ve got 3 spaces on my body transformation programme for October)

I want to stress that it’s not for everyone.

It does require that you do the work.

You have to assess and give me feedback (because if you’re not assessing, you’re guessing and I’m no Mystic Meg…)


If you’re ready to ditch the dieting once and for all and build a nutritional strategy that empowers you to take control of your eating and exercise habits and build the habits and knowledge base that will last a lifetime (so you don’t pile the weight back on again)…

Then apply here to start w/c Monday 3rd October:

Speak soon,


PS. If you’re ready to take action now and start your body transformation, apply today and if you’re a good fit, I’ll also throw in the backlog of the nutritional ‘Inner Circle’ seminars I have delivered and recorded, which include:

* How to eat more and still lose weight

* How to achieve more in the final 3 months of this year than you have in the whole year so far

* How many times to eat per day to curb your hunger, develop a better relationship with food, and lose weight!

Apply here to start w/c Monday 3rd October:

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2-ingredient pizza base that’s good for your gut?

So, if you were reading yesterday you’d know about the guy (Dan) who pretty much lived off pizza for 25 years (balanced diet, right?)

And to help Dan get some variation into his diet so he can boost is gut health and improve his immune system (and develop a better relationship with food)

Here’s a 2-ingredient pizza base recipe:


* 175 g gluten free self raising flour

* 245 g 0% Greek yoghurt

* 250 g Passata 

* 125 g Low fat mozzarella

* Italian herb seasoning

* Toppings: mushrooms, peppers, and I’ll leave the rest up to you!


1) Mix 125 g of the flour with all of the Greek yoghurt in a bowl

2) Flour the surface and knead (it shouldn’t be sticky…if it is, add some flour), slowing working in another 50 g of flour in the process

3) Shape into the pizza base

4) Oil a pan / foil and place the base in the oven for 10 minutes at 230C

5) Meanwhile, prepare your passata by gently heating it with some Italian herb seasoning

6) Top the base with the passata, toppings and cheese

7) Place it all back into the oven for 10 minutes (or until cheese is how you like it!)

Nutritional info (Per half the pizza):

Protein: 33 g

Carbs: 75 g

Fat: 7 g

The best thing about this pizza?

It’s filling (thanks to the slow-digesting protein in Greek yoghurt and the cheese), it’s got some good bacteria in there which is good for your gut health, and it’s a gluten free base that doesn’t taste like cardboard…


You could also make a smaller pizza (half the ingredients) to make it more ‘carb friendly’


Why not just have a 1/4 of the pizza, top with some meats (like chicken), and serve with a large salad to fill your plate out?

^^^ I guarantee it will keep you full!

Give it a try and let me know how you get on

Matt ‘helping Dan’ Fruci

PS. Why not make more pizza than you need and save it for when you’re super busy during the week and your kids are asking ‘what’s for dinner?’ Everyone loves cold pizza 🙂 And it’s even better when it’s good for your gut!