Moving from IIFYM into Intuitive Dieting part 1:

me
Progressions through my journey. I’m getting better every year.

It’s been a while since I posted an update on my training/dieting.   I finished my show season in June and have reversed dieted back up to over 2000 calories a day.  I will not have another bikini competition until I take the stage at UFE Worlds in Toronto, November 2018.

I am however.. training for my first pole competition here in St. Louis, December 2017.

So let me back track a bit.  I want to show you a progression of my flexible dieting journey. Part two will explain my current use of IIFYM for my competition.

Binge/Restrict 2012
I spent the bulk of my life in a binge restrict pattern.  I was knee deep in the Tosca Reno EAT CLEAN movement but  never measured servings. I refused to eat sugar because it was the devil (according to the Skinny Bitches movement). I was deep in orthorexia but still binged until I made myself sick.   Cookies, cakes, whole pies, then returned to a restricted plan with full intentions of redeeming myself. I know   I choose to compete in a competition partially because I knew I could lock myself down to get rid of these binges. This is the first time I admitted that.

When I began my competition journey in  late 2012, I was basically starving myself.  Nutrition was tough for me because of my patterns of binging. ;(
This is how I looked on my first day of bikini competition training.   Yes.. I was lifting, doing massive cardio but not getting enough nutrition to fuel the work I was doing.  My coach told me “you are starving”. I agree.

 

 

 


Bro plan: Restrict. 2013/2014
I started immediately on low carb bro plan but.. I also started eating more protein and I began to look better. My nutrition was improving too because I was consistently eating 12 cups of spinach each day. My vitamins were on point and I was fueling my workouts.
I was focused and did well until I binged out. I had terrible derails that lasted for days.
My coach told me 8 weeks out from my first show, that one more derail would keep me off stage. Well. I handled that just fine. Placed 2nd and ate an entire pound of birthday cake fudge in the car on the way to the restaurant.

I had no reverse diets either. It was a hot mess.  I did Bro hard core off and on.
I got very sick from the lack of nutrition my coaches gave me. I resorted back to my binges in the off season and then I would grab my old show diets and use those. It makes me so sad to say that. I never fixed one thing. I only proved to myself that I had an iron will until I fell apart and that was NOT going to be ok for me any longer.

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Jan 2013 and June 2014.  I began IIFYM post show Nanbf  in July 2014.

ENOUGH IS ENOUGH.  I asked my coach during 2014 prep for swaps and was told I wouldn’t look right on stage if I swapped out my protein or carbs.  I don’t believe that is true.  I was going to make this happen and end this nightmare of binge/restrict.  I fired her and  began this part of my journey.

I want to say to you, if you are still with me.. all of the things I experienced above made me a better athlete and a better coach.  I’m not mad about this journey. I’m here to learn and grow.  I’m leaving behind those old ideas and people who won’t use science!!

IIFYM: The First year with IIFYM was interesting. I set a goal to learn to find out what triggered me and my binges. I found out!!! Then I fixed it. Sometimes it was baby steps but it was information.  I still believed in ‘clean’ food but I added in small sugar treats until I started to get mad when my veggies got in the way of my snacks. 😦  Read more about that here
I worked very hard my first year to decrease binges by eating foods that made me happy.
I still believed some food was “bad”. I made huge strides in my physique and my happiness. I would go 6 months without a binge.  This was great.  Here’s how that looked.  I had almost 18 months between shows and I prepped myself for UFE Halloween Mayhem 2015.  I did not binge in prep. I did however have 2 months post show that I lost my way. I’m just being honest.  I pulled it together and set new goals for 2016.
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IIFYM Flexible Prep: 2016
For my second full year of IIFYM I wanted to take my nutrition to the next level. I had done so well curtailing my binges and I was very confident in my ability to master flexible dieting.  I paid mind to eating food that made my body run great, I focused on my fruits and veggies and variety.  I began to let go of the “bad ” food concept and allowed myself to eat foods that were previously off limits.  Amazingly, I didn’t get fat, I didn’t lose my way. I began to understand that I could fuse lots of great food into my plan as long as I was eating my daily nutrition requirements!!  YESSS.

That journey was seriously incredible. I focused in on micro nutrition as well as my macros. I began to understand more about my body than I had ever dreamed. I wanted to know!!  Yes… old habits die hard. I still found myself wanting to have treats (albeit “clean”) to help me stay out of that binge territory. I know what works for me!!  I made it work. I want to show you this picture because this was all about fueling for my build from just doing a basic cookie cutter bro plan. Yes.. time had passed but let’s be honest.. I started this at 47 so three years isn’t’ that long.

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Eat lift slay for a booty. I ate more carbs than ever!

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Halloween Mayhem October 2016 I became a UFE Elite Athlete. I loved my package and I loved my prep. It was an amazing learning experience.  I ate so many amazing foods in my prep and came in with my favorite package!!

2017
I competed right away again in June of 2017 and I loved my package but this prep was harder on my body and I had to dig deeper to get lean enough.  I basically did 42 weeks of prep in 1 year.  I would never do that again!! That’s not what my body wants at all.
It was still a great prep and I ate beautifully as I got ready for stage.
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After Fury in June 2017 my next step was to reverse diet and then begin my training for the Pole Sport Organization Gateway competition in December.

Intuitive dieting: What is it?
The goal of our team with clients is to teach them the progression of flexible dieting so they can learn to be truly flexible.  That means they can begin to use their knowledge to eat for their goals without being tied to a scale and tracker. This comes with time and practice.

To be effective a client  would understand and manage your macros in their head.  I know I have to reach 150-180g P each day. I need 25g min of fiber and 500g veggies min. I know my minimum fat intake should be about 40g so I just eat and add this in my head. I’m using visuals and my scale as well as nutritional information on lables.

When would a person use this?  I started using intuitive dieting loosely post show 2017.  It was magical. I was spot on because, trust me.. I’ve seen 5 ounces of chicken breast more than I’d like to admit.  I often use it when I”m traveling or eating out. Most restaurants have nutrition on their websites.  It’s handy!

Who should use this?  Only people who have a clear understanding of their body, macros and feel committed to hitting all their micros/macros!!

Do you do it daily?  Maybe..  I might do it on a day then use my tracker.  I started gingerly and progressed.  I’m very tied to MYNETDIARY tracker.  It’s a safety blanket for me. However.. being able to start this process is a huge step for me.

Here I go!!  Part two is here.

IIFYM 101: I don’t know what to eat

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When a new IIFYM client starts my program, I will typically get this questions.
“What should I  eat? I don’t know what to eat”

hmmmm..

Ok.. first of all the most important step you can do as a new IIFYMer is to  follow directions of the plan.  Our plan starts with three full days of tracking YOU.

I ask my clients to fill out their tracker with their normal food for 2 weekdays and 1 weekend day.   Looking at your normal eating habits is eye opening. It’s easy to tweak your food so it fits your macros.  If you toss the entire way you eat, and are searching for food to eat, you are missing the whole point of IIFYM.  EAT WHAT YOU WANT.

If you are low on fiber and protein, then you certainly can figure out how to add more of those. If your carbs and fats are way over, you are going to have to make some adjustments.  Simply cutting the serving sizes for overages is one way you can modify . Weigh everything in grams.
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The protein bar problem.

One client told me she was really sick and tired of trying to find a protein bar that would fit her macros for a snack.

“I need a bar that is 12g protein and 13g Carbs.  All the bars have 24g Protein and 26g carbs. “

Ok.. so she probably could simply use half the bar . Right?
Make it fit.

Don’t throw the baby out with the bath water!
Clients start this project jumping ahead to the middle instead of following our directions.
A huge mistake is to start with a whole new menu because you “think” you have to.

WE NEVER TELL YOU TO DO THIS. Success in IIFYM comes from the fact that you can eat like YOU.  The more it feels like  YOU, the more consistent you will be. Consistency wins over perfection.

When you want Qdoba.. add it to your tracker and make it fit.  You can use Fatsecret.com to find all kinds of food that you might like if you have a hankering.

Hacks:
AIM FOR PROTEIN FIRST.
Most of our clients come to us eating very little protein. They end up with 100g of protein left at the end of the day and no carbs or fats.

This blog tells you where to get protein  (feel free to also search “Protein” on this blog)

Add your breakfast first.  Most of us have a favorite breakfast so put her in there and let’s see how she fits!
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This is Ashley’s pancakes with Cinnamon and pumpkin. She tweaked her recipes so it fit her macros.

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Tracy topped her waffles with syrup and Sugar free Jelly.  Man I love her. She’s bomb.

Add dinner or Movie time carbs next
If you are fired up about Taco Tuesday,  then do yourself a solid and put those tacos in your tracker in the morning or the day before. We call this FRONT LOADING YOUR TRACKER.

You can eat the tacos YOU want!    Or what about Pizza!! Maybe you have a pizza craving!! Whatever it is.. put it in so when movie time happens you have your food accounted for.


Fill in what is left for the day!!

HACK: 
Front load the whole tracker. Sit down at your PC and add the food you want to eat to your tracker for the next day.  Make it fit. Take the time to do it and pick things you want.
Make sure too add your fruit and veggie requirements and your fiber too.

Then hit the PRINT button for your menu. Eat that for 1 or two days.  You don’t have to track it again.. just follow the menu.

Even if you don’t want to food prep, you can still make convenient foods fit!
EAT WHAT YOU LIKE.

I did that but someone asked me to have lunch with them and now I don’t know what to eat.

That could happen and that’s why you are learning IIFYM. So move some things around in your plan so you can enjoy lunch with your friend. If you cannot fit it into your macros ask your friend to give you a days notice so you can be prepared!!  You are never more than 24 hours away from what you want!!

I filled in my lunch but now I have a bunch of ‘dangling macros left and I dont’ know what to eat.

If you don’t front load your dinner, evening food and eat around that all day.. this could happen.
You can do a flex bowl if you truly can’t get it together.
This is the blog on Flex bowls.  

Flex bowls are a way to take the protein you have left and create something exciting and fun with the macros  you have left.

I had a bunch of macros left over and I don’t want to eat anymore so I’m just going to bed.

ACK we get this quite a bit.  Try harder. You need to hit your macros +5/-5 grams every day.  That is your job. You are eating like it’s your job so focus.  You can do it.

If you end up with 75g protein left at the end of the day.. just move on with your life. Tomorrow, figure out how to eat more protein during the day. Increase the protein at each meal or have something extra to bring your protein up.  I like Laughing Cow cheese or even Kraft Shreds. Cottage cheese is packed with protein.

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Really? Still have no idea?  Go to Ripped Recipes.com and enjoy their recipe search.
Use your computer, NOT your phone because the filters are better!!
You can add the macros you have to work with and get recipes to match.
You can do a whole day or just a certain amount.
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This game is like Tetris. You can learn something new every day and when something doesn’t work.. that’s ok. You have a clean tracker tomorrow!! So get on it!!
Let’s see what you can do.

IIFYM 101: How to Get Protein like a boss

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If you are just begining your IIFYM/Flexible Dieting Journey you may be surprised to see how much protein you are going to need to eat each day.  In fact, most of my new clients come to me eating very little protein so it looks daunting to try to hit those protein goals!

The question I get the most is “How can I hit my protein goals with out going over fats and carbs?”

Protein is very important to our physique goals!!  We need protein to build muscle and we all know that muscle is the fountain of youth!  In a fat loss plan, we eat protein to help us maintain the muscle we have!!   Protein also helps you feel full!!

Protein 101: Basic Sources
Meat Lean cuts to keep fat down. Skinless white meat is lower in fat.
Chicken
Turkey
Pork
Beef
Fish
Other Seafood (shrimp, scallops)
Dairy
Milk, Chocolate milk (great post workout)
Sour cream
Greek Yogurt
Cheese
Laughing cow cheese is fun!
Cottage cheese (add to your pancakes to add a fluffy texture)
Greek Yogurt Cream Cheese
Halo top Ice cream (I had to add that)
Eggs
Egg whites (buy the pour-able kind)

Legumes
Beans and legumes have some protein but the carb profile is higher, but if you can make it fit.. could be an option.

Whey
Whey protein or Isolate : you can cook with this!!
Lenny and Larry’s cookies (low protein profile but worthy)
Kodiak protein pancake mix (Target)
Protein Bars like Quest or B-Up bars (check your local Supplement store for variety)
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Peach Protein Cupcakes with Raspberry Lemon icing.. I tossed this in for you just for fun. Here’s that recipe.  P:11 C:11 F2 for each cuppie.

Protip: Aim for protein first, Carbs second and fats last.
If you aim for hitting your protein goals first, you won’t be left at the end of the day with 120g to eat!!  
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Protein hack: You could split your protein goals up by meal. 
Mary Jo has 160g protein per day. She likes to eat 5 meals a day.  Each meal could contain 32g protein per meal.
100g of shrimp is 28g of protein!!

Hidden protein

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Many foods you enjoy each day will have protein in them!!  These amounts will help get you to your goals. Track that food!!  Let’s see whatcha got!!

“I don’t like eggs or egg whites.”
Ok.. I hear you. I don’t care for egg whites on their own either, but I do love Crepes, Pancakes and French toast which are all made with egg whites /egg.
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This is my Birthday Cake  crepe. The recipe is here
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Here’s a Banana Protein Pancake!!!
Protein pudding is boss.. This is at Walmart,  Sup stores, Amazon.
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Oh Hey.. let’s make Fish Tacos!  The shells are La Tiara (4 carbs per taco shell)
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Hack:  Start tracking your normal eating.  Look at it like a puzzle. Are you lacking in protein but way over in fatty/carby foods?  Let’s start working on ways to tweak your normal eating!
How can you add more protein in and hit your other macros on point?

Ideas:
RippedRecipes.com will help you find some fun ideas that are NOT boring.

This Blog!!  Search Protein and you will see all my ideas!!

This is Roo Ferrigno. She is very sure of her protein intake and likes to judge mine.
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I know you are working hard! Don’t give up. If you need macros or help.. connect with me on
LearnIIFYM.com
t

Prepping Not Starving: Taco Tuesday

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Our Team LOVES Taco Tuesday! Who doesn’t!!  IIFYM is bomb because you can make them fit your macros!!  Here are a few of our creations!  The tacos above are grilled chicken !taco1
Alicia scored this find at Trader Joes! 24g Protein!  Holla!
taco2
Coach Michelle is on vacation and on prep. Her tacos are on point. That avocado!!  Avocados and that wrap have fiber. That’s about 20g fiber right there!  taco3
Ashley is about 4 weeks out from her show. This is her masterpiece!

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Coach Julia is 7 weeks from her show and this is her taco crunch wrap!
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Melissa is 7 weeks from her show. These are her shrimp tacos! I love the lime. taco5
These are mine. I am 13 weeks from stage. Each one of those shells is only 4 carbs. taco7
Jen nailed her macros while eating tacos out!  um.. yes please!!
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Holy Mama, sometimes you need a taco when you are out. The macros on the Taco Bell Chicken Soft Taco are sweet.

Hack: If you are craving Tacos, front load your tracker with your tacos early in the day and eat around them.

Here’s my 4g Carb Taco shells.

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These are in the grocery store or order online. We buy 72 shells at a time!

Eat food that makes you happy!  #makeItFit

Prepping Not Starving: Pizza

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Warning: These are actual pizzas made by our bikini team in PREP!!

One of the thing that has me completely over the moon is our team’s ability to create amazing food from prep ingredients.  They do it quickly and with flair.

There is no reason to eat plain when you are in a cut!  Creativity goes a long way and creates a sustainable plan!

The above pizza was made by our girl Ashely who is just 4 weeks out from her show.
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Here’s another one she did!

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Coach Michelle is 7 weeks out from her show and rocked this masterpiece.
Chicken, sundried tomatoes, onions, FF mozzarella, reduced fat feta and basil on a flat out.

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This is my SOB on a flat out. I toast my flat out before we bake the pizza.
Jimmy Dean Sausage crumbles, Onions and Louis Rich Turkey Bacon. Sauce Prego light smart red sauce from Walmart.

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Our Bikini Team Athlete, Tracy made this gem.
Pepperoni Pizza for Dinner! 🍕💪🏻Oh man… Winning! ❤️ 308 Calories / 4.5G Fat / 37 Carbs / 32 G Protein
Tomato Basil flat out Wrap
Turkey pepperoni
Marina Sauce
Fat Free shredded cheese
Bake at 425 for 10 minutes

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Melissa did a fun peperoni and sundried tomato version!  mmmmmm
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Debbie, who is 7 weeks out from her show  created this version of the white pizza!
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Tips: Pizza is an easy dinner and it has a secret bonus. Flat our or tortilla wraps have fiber.
There are lower carb wraps too.  You can create your own toppings from your prep food. You can load veggies if you are into that.  You can use full fat or non fat cheese depending on your macros.

You do NOT have to have 12 dry roasted almonds for your fats.  You can have other fats!
Cheese has protein.  Feta is a great choice too!  This is all about you.

Pro-tip: Build your pizza in your tracker in the morning so you can have exactly what you want. Then eat around it for the rest of the day. You can enjoy your evening meal hitting your macros and feeling super smart!

Hey.. if you want to learn more about IIFYM.. go to LEARNIIFYM.COM and let us teach you!
If you want to join our IIFYM bikini team.. we’d love to talk to you.

Prepping Not Starving: Quik Trip Egg bowl hack

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If Quik Trip is local to you, you might have seen this egg bowl in their stores. I had the chance to taste it last fall and it was insane.  I know a lot of restaurants serve this as well.

Last night, we recreated this masterpiece for my  prep macros. I have no pic, because I ate it up. But it looked much like the above one so go with that.

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1/2 cup Jimmy Dean Turkey sausage Crumbles
1 whole egg
1/2 cup whites
1 slice Kraft Fat Free Singles
onions

In the pan with cooking spray, heat your onions first.
Next add the crumbles until they are hot.
Eggs go next
Put the cheese on top and put a lid on it so it melts.

You can modify anything here just adjust your macros.
If you take out the whole egg  you can take off  5g Fat. I use an omega egg so
that’s a good way to get my EFAs. If you have the fat, get some real cheddar!
It’s so good!

BRO ALERT:  If your coach has locked you down to Bro-city, you can still rock this meal.
Use cooked ground turkey and seasonings instead of your sausage.

Wish I’d saved room for Buttered Toast!

Hey.. do you need help with IIFYM? Check us out at LearnIIFYM.com

Prepping not starving: The Monte Cristo Sandwich

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The mister has been binge watching “Top Chef” so my prep has gone to level 3000.
This sandwich is the bomb and the macros are fierce!  Seriously, you can use whatever you want to make your own to fit your macros but this was one I had for Brekkie!! It’s a good pre workout too.

2 slices 97/3 Ham
1 slices FF turkey
100 calorie english muffin
1 slice FF cheese

1/2 egg whites
Splash of vanilla

Mix egg whites and vanilla together
beat it until it is frothy

Drop the muffins into the mixture and let it soak up the eggs.
Fry the bacon and turkey in a pan with some cooking spray.
Remove from the pan.

Put the muffins in the pan and pour the rest of the mixture on top.
Flip them over then put the turkey and ham and cheese on the muffin.
Close it like a sandwich. cover the pan so the cheese melts.
Serve with syrup and jelly or powdered sugar if you have the carbs.

Your macros will vary but you can make it fit, even with some


I know you are working hard on your prep!! Keep going!
t

Prepping Not Starving: Tacos!!

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Oh man.. who doesn’t love TACO’S!
I am 12 weeks out from my show and I am nailing my IIFYM prep. This one has been the most fun yet.  Taco prep is going to be my new thing!

Look what I found! LaTiara Low Carb Taco Shells. I got these at my local Schnucks store in the Taco section.They are also available on Amazon and other Low carb sites. Check Google!
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Each taco shell has just 4g carbs where as other shells or tortillas are around 18g carbs each.

La Tiara registers a B on MyNetDiary’s food score so that works for me.
It’s a small taco shell but it’s so good.

The macros for two tacos are
2. oz grilled tilapia
25 g light sour cream
20g fat free cheese
2 table spoon of salsa
2 shell

Total for two tacos
P: 26
C: 13
F: 9
fiber 1
Calories  236
That’s just 118 calories per taco!

Bro prep swaps: If by chance your coach has you on the “no fat ever” bro plan, you could drop down to fat free greek yogurt and only take 4g fat for the whole recipe.

I bought 72 taco shells on my last trip to the store!
Everything in my recipe has an A or B rating and would be considered “healthy”!!

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What about doing Shrimp tacos? Yesss! I mixed shrimp with light sour cream, avocado and
filled the shell! mmmmm..

Try grilling Corn on the Cob if you have the carbs!
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You could also use those taco shells for some nachos if you do it right!
Pro-tip: create your recipe and load it into your tracker early in the day. Just eat around the recipe so you hit all your macros/fiber/veggies/fruit requirements.

I wish you well on your competition training!
t

 

 

IIFYM: Eat this or that

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    Ok.. let’s talk for a minute about choices.  First of all, you are IIFYM, you have them.
    Your world does not have to be protein cookies and no fun.I have compared two items.
  • Lenny and Larry’s Complete Protein Cookie. Serving size is HALF the cookie.
  • One Taco Bell Soft Chicken Taco
    The macros in each are almost the same. The rating is higher on the cookie because of the fiber.  Although, in the large scheme of things a B- isn’t horrible.I eat mostly A /B rated food because I’m probably psycho but more because I like to. It’s a slippery slope when I’m all crazy with my food.  It’s just my way. I’m in no way advocating getting an eating disorder of only eating A rated food. That’s no good.There are people who eat IIFYM who don’t monitor their food rating because they just hit their macros and fiber numbers. The food rating is my thing!

    But..
    I also have issue with eating a A rated protein cookie because sometimes I think it’s important to eat some food that looks like food.  If I can’t make a chicken taco fit in my day, and choose a half of protein cookie.. what? That seems to defeat the purpose of being flexible. My gut instinct is to choose cookies because I eat like a 4 year old. Sprinkles, and icing is my game!!

    The taco would be nice and satisfy my brain and my macros.  It has less carbs than the cookie. I really can make it fit. If you don’t want fast food in your life.. I get that too but we have options.

    Now. I’m not going to get crazy because the taco is lower rated due to the fiber. It has more protein than the cookie.

    My day looks like this:

  • I get about 50-60 g of fiber a day.
  • I eat 3 servings of fruits
  • 500 grams of veggies
  •  I take my Juice Plus trio for my micros.
  •  I eat 5 sources of protein each day and over 35 different foods a week.
  • In a cut I eat 95% nutrient dense foods and 5% discretionary food.

This chicken taco does not scare me. I don’t even think that falls under discretionary food!

 

Would I eat taco bell in prep.. yep. I know science wins here . I’m still finding my way and comfort zone. As I draw closer to stage.. maybe not.  Flexible lifestyle dieting is about options!!

This may be second nature to many IIFYMers.  I am a recovering clean /binge eater+ overthinker . I’m just being honest.

Journey on!!

If you would like to learn how to master your macros.. please visit our site LEARNIIFYM
and we will teach you online!!

t

Ps: check out Fatsecret.com for a huge list of all foods and their macros.

Micronutrients matter: Fruits and veggies

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I love fruit!!  Eat the rainbow.

You all know in my Bro Preps, I wasn’t allowed any fruit. The common belief is that fruit is full of sugar and “you won’t look right”.  I practice IIFYM and I do eat fruit. I measure every bit of it and make it fit.

In the past, I got very sick in my bro preps. My nutrition was off because I had very little variety in my food. In fact, only eating spinach created a lot of health problems for me.

In the last 2 years, I have focused on my health in both prep and off season.
I also follow solid  sports nutrition and get at least 35 different foods per week.
My food tracker, MyNetDiary keeps a running total of this for you.
This year, I am very much fine tuning my food to not just hit my macros but my micro nutrients as well.

Micronutrients, as opposed to macronutrients (protein, carbohydrates and fat), are comprised of vitamins and minerals which are required in small quantities to ensure normal metabolism, growth and physical well-being.

Simply put from Bodybuilding.com
Athletes should eat between 3-5 servings of fruit and 5-10 servings over veggies! I’ve seen very few clients eating that much!   I work toward 300-500g of veggies each day.  I can’t imagine how a bro prep would accommodate those numbers, especially for bikini girls starting off at next to no carbs to begin with.

This is something I feel really passionate about. Fine tuning my plan to include the fruits, veggies I need!!

I have incorporated in the Juice Plus Trio.
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One of the things I love about my trio is I can get micros from fruits and veggies I would normally not  enjoy eating. I don’t like beets at all!  But  beets have benefits!   Many times in prep I don’t have extra carbs so I may not get my full servings of fruit.  The trio will give me the nutrients without the carbs. I have always used a green powder but I actually like this better.
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I ordered my trio and this is how it came.

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The gummies come in two boxes.
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My kid loves these too. They taste really good too. Children can get these free from Juice Plus.

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My trio. These are capsules.

I have always taken great supplements so I’m super excited to incorporate these.
Several of my clients have done their prep with the trio and done beautifully. I believe nutrition counts!!

On a side note: Because I purchased the trio, my kid was able to be enrolled in the Children’s Health Study. He gets the gummy versions free. We will fill out a form quarterly with info about his school attendance and how often he has been sick. He loves them.

If you would like to know more about the children’s health study here is that info

If you would like to learn more about the trio or gummies, click here