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7/27/2019 MENU Free Packet BW1

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J O R G E C R U I S E# 1 N E W YO R K T I M E S B E S T S E L L I N G A U T H O R

Over 40?

Discover the womens Carb Cycling Plan

and lose 7 to 9 lbs. this week.

happyhormonesslim bellyT


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WELCOME

Transmitting, or copying of the Licensed Mater ials is prohibited JorgeCruise.com 2013.

Welcome to Happy Hormones, Slim Belly (the updated version ofSlim, HappyBelly) the revolutionary womens weight loss program that unlocks the secret tobeing happyandslim. I am thrilled to share with you my delicious meals designedspecically for women over 40. I am releasing this menu system to you to share

the amazing method of weight loss that will bring hormonal balance and get youlooking your best. I challenge you to follow this packet for the next four weeks andsee amazing results.

So how does it work? The bottom line is that women over 40 tend to havestronger cravings for carbs due to a biological imperative to raise lower levelsof serotonin (your feel-good neurotransmitter), However, Insulin Management =

Weight Management, and excess carbs/sugar in our diets cause insulin to spike todangerous levels. So, the carbs you crave to feel good are the carbs that are harmful

to your waistline.

Most people do not know that carbohydrates are sugar and are molecularystructured the same way. All carbohydrates and sugars areknown as Sugar Calories because they break down the samein your body and affect insulin the same.

The science has proven time and time again that hidden SugarCalories are the true cause of weight gain and increased bellyfat. However, due to uctuating hormones, women over 40have a biologically driven urge to consume Sugar Calories toraise serotonin levels. My method cycles your Sugar Calories

throughout the week, alternating between limiting SugarCalories to 100 for just two days, then adding more SugarCalories back in for ve days (up to 500).

The meals for the rst two days, the Slim Days, limit theSugar Calories that are dangerous to your waistline to resetyour insulin and serotonin sensitivity. Then, the meals for thenext ve days, the Happy Days, incorporate the healthiestof the Sugar Calories to give you a rise in the feel-goodneurotransmitter, serotonin, without causing spikes in insulin.Due to natural dips in serotonin, it is vital to include the right


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Sugar Calories into your diet to keep you feeling your best. After the two days oflimiting Sugar Calories, you will reset your insulin sensitivity, signicantly reducing thenegative affects of carbohydrates you do eat for the next ve days.

On the next few pages, you will nd some great tools to use that will teach youhow to Carb Cycle. This packet is designed for simplicity and ease of use. I am a bigbeliever in automation, so by using the tools in this packet for the next four weeks,you will be able to get your body accustomed to the Carb Cycling method and loseup to 7 to 9 lbs. a week.

Included is a food list, meal planner, recipes. My Food List provides Sugar Caloriecounts for great everyday foods. I am also providing you with a Meal Planner withsimple, delicious, toss-together meals that will make each week a breeze. It starts

with 2 Slim Days of 100 Sugar Calories, then transitions you to 5 days of 500Sugar Calories. There are also 3 Recipes that can be used anytime you wish. I haveprovided one Slim recipe and two Happy recipes. Feel free to substitute a meal in

the planner for a recipe if you prefer (just make sure not to use the Happy, blueplate recipes on your two Slim Days).

All of these tools are designed to give you great weight loss results, while keepingyour serotonin levels high so you will feel your best. As a bonus, I have also includeda 5-minute tness routine to tone and strengthen your body.

I hope you enjoy these next four weeks and look forward to hearing your success!

Your coach,

Click here to read my answers to the most frequently asked questions.
http://www.jorgecruise.com/happyhormonesslimbelly/faqs/http://www.jorgecruise.com/happyhormonesslimbelly/faqs/


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FOOD LIST

--Almond our

--Almond milk,unsweetened--Almonds--Artichokes--Arugula

--Asparagus--Avocados--Bacon--Baking Powder--Baking Soda--Beef--Bell pepper, red--Brazil nuts--Broccoli--Brussels sprouts--Butter--Cashews

--Cauliower--Celery--Cheese--Chicken--Coconut our

--Coconut milk,unsweetened--Coconut Oil--Coffee, black--Crab--Cucumber--Eggs--Espresso--Fish--Flaxseed our

--Flaxseed oil--Green onion--Half-and-half--Ham--Herbs and spices--Kale--Lettuce

FREEBIES The foods that either naturally haveno Sugar Calories, or I have determined are lowenough in sugar/carbohydrate content to notspike insulin, and therefore do not need to becounted.

--Lemon--Lime--Lobster--Macadamia nuts--Mayonnaise--Mushrooms

--Mustard--Olive Oil--Onion--Pecans--Pepper--Pepper, Jalapeo--Pepperoni--Pickles, dill--Pine nuts--Pumpkin seeds--Salt--Sausage

--Sesame seeds--Shrimp--Snap peas--Sour cream--Soy milk,unsweetened--Soy sauce--Spinach--Sunower seeds

--Tea, unsweetenedplain, hot or iced--Tofu--Tomatoes--Turkey--Vinegar--Whipped cream--Yogurt, FAGETotal, classic--Zucchini

--Apple, (1 medium) = 99 SUGAR CALORIES--Apricot (1 med) = 16 SUGAR CALORIES--Banana (1 medium) = 108 SUGAR CALORIES--Barbecue sauce (2 T.) = 102 SUGARCALORIES--Black beans, cooked (1/2 cup) = 92 SUGAR

CALORIES--Blackberries (1/2 cup) = 29 SUGARCALORIES--Blueberries (1/2 cup) = 43 SUGAR CALORIES--Bread, sprouted whole grain (1 slice) = 60SUGAR CALORIES--Bread, whole wheat (1 slice) = 88 SUGARCALORIES--Brown rice, cooked (1/2 cup) = 92 SUGARCALORIES--Cantaloupe (1 wedge) = 19 SUGARCALORIES

--Cherries (9) = 47 SUGAR CALORIES--Cocktail sauce (1/8 cup) = 30 SUGARCALORIES--Couscous, cooked (1/2 cup) = 73 SUGARCALORIES--Hamburger bun (1) = 72 SUGAR CALORIES--Ketchup (1 T.) = 15 SUGAR CALORIES

--Milk, 1% or fat free (1 cup) = 49 SUGARCALORIES--Oranges (1 small) = 45 SUGAR CALORIES

--Peanut butter (2 T.) = 25 SUGAR CALORIES

--Potato (1 medium) = 146 SUGAR CALORIES--Raspberries (1 cup) = 59 SUGAR CALORIES

--Spaghetti, whole wheat, cooked (1 cup) = 151

SUGAR CALORIES--Squash, butternut (1/2 cup) = 43 SUGARCALORIES--Sweet potato (1 med) = 92 SUGARCALORIES--Teriyaki, ready-to-serve (2 T.) = 28 SUGARCALORIES--Winter squash, acorn (1/2 cup) = 75 SUGAR

CALORIES

SUGAR CALORIES If a food is not listed below,but is not on the Freebie list, make sure to look up

the Total Carbohydrate amount and multiply by 4to get the Sugar Calorie total.

If you choose to not follow the meal planner on the next page, make sure to not exceed 100 Sugar Calories for 2consecutive days before increasing to 500 Sugar Calories. If there is a food you want that is not on the list, make sure to

look up the Total Carbohydrate grams on the nutrition label and multiply by 4 to get the total Sugar Calories.


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1 medium tomato

1/4 cup rotisserie chicken2 Tbsp. mayo

1/2 scallion1 Tbsp. cilantro1 tsp. lime juice

garlic powderchili powder

cuminsalt and pepper to taste

1. Hollow out the tomato, chop the

scallion and cilantro, and shred therotisserie chicken.

2. Mix chicken, mayo, scallion, cilantro,

lime juice, garlic powder (pinch), chili

powder (pinch), cumin (pinch), and saltand pepper.

3. Fill tomato with mixture and serve.

STUFFED TOMATO

DIRE

CTIONS

INGREDIE

NTS

SUGAR CALORIES = 0

Serves 1

RECIPE


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RECIPE

4 slices cheddar cheese1/4 tomato

2 Tbsp. guacamole

2 slices crusty breadbutter

1. Preheat a skillet. Chop or slice the

tomato.

2. Layer cheese, guacamole, and tomatoslices between the two slices of bread.

3. Add butter to the pan and grill thesandwich, ipping once.

GUACAMOLE GRILLED CHEESE

DIREC

TIONS

INGREDIENTS

SUGAR CALORIES = 117

Serves 1


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RECIPE

For the Scallops12 large scallops

4 Tbsp. chives, choppedolive oilsalt and pepper, to taste

For the Mashed Potatoes

1 1/2 lbs. potatoes

1/2 tsp. salt4 Tbsp. heavy cream2 Tbsp. butter

1 Tbsp. half-and-half

1. For the Scallops: In a skillet, heat oil.

Cook scallops about 6 minutes, or untilbrowned and apaque, turning once.

2. For the Mashed Potatoes: Putpotatoes and salt into a saucepan

Cover with water. Bring to boil, reduceheat and simmer, covered, 15-20

minutes, or until done. Warm creamand melt butter, together. Drain waterfrom potatoes. Put hot potatoes into

a bowl. Add cream and melted butter.Use potato masher to mash potatoes

until well mashed. Use a strong spoonto beat fur ther, adding milk to achieve

the consistency you desire.

3. Plate 1/2 cup mashed potatoes and

3 scallops. Top with 1 Tbsp. chives andsalt and pepper to taste.

SAUTED SCALLOPS

DIRECTIONS

ING

REDIENTS

SUGAR CALORIES = 72

Serves 4


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FITNESS


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