Appetite Control Kit. Stop Hunger in its Tracks. tiny and. full

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1 Appetite Control Kit Stop Hunger in its Tracks tiny and full TM

2 Table of Contents Welcome 3 Part 1: Power of Protein Protein & Appetite 5 Protein Supplements Overview 6 The Protein that Controls Appetite 8 Do-it-Yourself Protein Recipe 10 Part 2: Appetite Control Recipes My Dr. Oz Power Greens Smoothie Detoxer 12 Minty Detoxer 14 Cocoa Banana Bowl 16 Bananas for Berries Bowl 18 Berry Blaster Bowl 20 Dragon Fruit Booster Bowl 22 Tropical Mango Blast 24 Blueberry Kickstarter 26 Wake Up French Toast 28 Blueberry Chocolate Muffins 30 Transmitting or copying of the Licensed Materials is prohibited Jorge Cruise Media, Inc. 2016; #TinyandFull

3 Welcome From the desk of Jorge Cruise Dear Friends, I have been a celebrity fitness trainer for the past 15 years and I am so happy to be sharing with you my best secrets on how to lose weight with my newest program, Tiny and Full, combined with proper protein supplementation. When it comes to getting and keeping the body you want, appetite is the greatest saboteur. If you haven t fueled yourself right first thing in the morning, controlling appetite will be a challenge. Protein is an essential component to effective weight loss and feeling full. Having a high protein breakfast keeps you satiated throughout the day, and consume fewer calories overall. I believe the answer to starting off your day right, and the way to stay full all day, is to consume a low calorie density protein supplement. 3 My hope is that this short guide will educate you about protein supplementation and encourage you to start transforming your health and well-being. You ll soon be on your way to the body of your dreams! My Tiny and Full plan is about more than just weight loss. It s about epic health! This kit contains a special report on the truth about protein, as well as my customized breakfast meal plans. And most importantly, I will teach you how to make your own protein powder to give you 4 hours of appetite control! The enclosed tools provide all the guidelines you need to transform your body and improve your life starting now! I am so glad you re here! Your Coach,

4 Power of Protein

5 How Protein Helps Control Appetite Having a high protein breakfast keeps you full throughout the day, and helps you consume fewer calories overall. Scientists refer to this as slower gastric emptying. This is critical because if you eat to maximize slow digestion and gastric emptying you will stay full longer, which means you ll eat less effortlessly. Protein breakfasts reduce the drive to eat in the evening a popular falloff-the-diet-wagon time of day compared to breakfast skippers, or carbohydrate consumers. Researchers have found that food intake is reduced by a third in those eating high protein meals compared to those eating high carbohydrate or high fat meals. Protein powders are becoming more and more popular in diets and healthy eating plans. These powders provide a way of getting the protein you desire without the high levels of fats or carbohydrates. I believe the answer to starting off your day right, and the way to stay full all day, is to use a protein powder in a delicious shake. 5 Blended shakes using protein powders offer a quick, easy, highly bioavailable, and healthy way to have a meal. However, figuring out which protein powder is best takes some investigation. Some protein sources are full of heart clogging fat and can be super high in calories, while others can be an issue for those with allergies and intolerances to certain foods. On the following pages you ll find information about the most popular protein powder sources followed by my research and science supported recommendation.

6 Protein Supplements Overview Debunking the Protein Powder Myths Whey A water-soluble powder made from milk protein. It s important to realize that whey is a byproduct of milk that is produced during the cheese making process. Whey became a popular ingredient in protein shakes and powders because it was, and is, inexpensive to make, not because it is a high quality protein source. It s a waste product that was discovered by accident to be rich in protein. Whey protein is made with a chemical process, and since it comes from milk it comes with all the same issues as dairy intolerance. Whey is hard to digest and people often report side effects from whey including digestive distress, bloating, nausea, excessive thirst, cramps, congestion, headaches, skin irritations, and fatigue. Casein Milk Has two different types of protein, whey and casein. Casein is the main protein found in milk and it is a complete protein with all the essential amino acids. Similar to whey, casein comes with all the allergen risks and side effects listed above. In addition research shows that casein may be associated with increases in heart disease, diabetes, and cancer. 6 Egg White Lactose free, protein powders made from pure egg whites won t have all the problems listed in the previous two milk-based powders, and it is often reported as being highly digestible. However, if the powder is made from eggs that were sourced from factory farms, then it comes with all the same risks traces of antibiotics, hormones, and risk of salmonella. Because of the salmonella risk, it s best to use egg white protein powder in cooked recipes such as pancakes or muffins only. Also, egg protein powder comes with all the same allergen risks as eggs. So if you have intolerance to eggs, this won t be a good choice for you. Hydrolyzed Beef The most expensive of the bunch, this protein powder made from dried beef hasn t

7 been on the market all that long, and there isn t a lot of research available to provide much evidence about it. Instead, I d recommend treating yourself to the real thing once in a while. It s sure to be a more enjoyable experience than whipping up strawberry flavored beef. Note: I m not saying that animal protein is bad. Real animal protein is healthy it s only the animal-based protein powders that come with the concerns mentioned above. Soy Often rated as the most complete of all the vegetable proteins because it contains all the essential amino acids. However there are concerns that soy provokes negative hormonal fluctuations among women. There are also soy allergy and intolerance risks for some. Many people also complain that soy protein powder isn t tasty, and that it often leaves a chalky texture in the mouth. Hemp Besides having a gritty texture, hemp protein powder falls short on the amino acid list, and it contains more fat and carbs than I like a protein powder to have. 7 Rice Free of allergens, this protein powder can be found in health food stores, but its amino acid profile is low, and there have been protests about high amounts of heavy metals found in this sort of protein powder. Fortunately, I ve discovered a protein powder that doesn t come from an animal source, is free of the allergen issues associated with soy and other protein powders, and it tastes AMAZING! Plus, it has all the protein and amino acids you need to keep yourself full and hunger-free all day long. Let s take a look at my favorite protein powder Pea Protein Powder. The Do-It-All Protein: Pea Protein

8 The Protein That Controls Appetite The Solution to Appetite Control: Pea Protein Pea protein powder holds your appetite the longest. Not only will it keep you full for the entire day, it completely staves off hunger for up to 4 hours. That means that you can arrive at your next meal feeling ready to eat, but never starving or ravenous. This is the protein powder that will keep you on track to being Tiny, while always being Full. First and foremost, it is a vegan protein, so it goes perfectly with the Tiny and Full philosophy of making delicious quick protein filled vegan breakfasts. Secondly it has high bioavailability, which means that it is easy on your digestive tract, absorbed at a high level, and the nutrients are highly available to nourish your body. In other words it doesn t cause any of the problems or issues of the protein powders discussed in the previous paragraphs. 8 Third, studies that compare pea protein powders to egg, whey, casein, and soy show that pea protein powders are superior at keeping you full for longer all day in fact, which is plenty of time to make it from breakfast to lunch without ever getting hungry. To sum it up, pea protein powder will provide you with all the benefits of protein staying full for longer, reducing the drive to eat all day long, eating less calories effortless-

9 ly without all the problems that come with other protein powders. Plus, it s delicious, affordable, and available anywhere protein powders are sold. It Keeps You Full: Pea protein powder is made from isolating the protein in peas, so it s high in protein. At about grams per scoop of powder, pea protein powder will keep you feeling Full and satisfied all morning long. In a study published in Nutrition Journal, researchers found that pea protein was just as satisfying as protein powder made with casein (made from milk protein) and more filling than protein powders made with whey and egg. It s Delicious: Protein pea powder is tasty and comes in all the typical flavors vanilla, chocolate, and unflavored. You can create delectable, creamy, frothy, fully satisfying, and fully vegan shakes. It s Gluten-Free: If you are among the estimated 10 percent of people who struggle with gluten or grain intolerance, or if you ve been diagnosed with celiac disease, pea protein powder is a great option for you. It s 100 percent gluten free. It Blends Beautifully: Many protein powders have a chalky, clumpy, or grainy texture or tendency. Not pea protein powder. It dissolves easily in water and blends into a creamy smooth shake. Even without a blender, pea protein powder blends easily in a shaker bottle. It s Hypoallergenic: As discussed in the previous section, many people have allergens to protein powders that contain whey, egg, soy, and casein. These ingredients can cause gas, bloating, and digestive discomfort. According to the Food Allergy Research & Education Organization, eight foods account for 90 percent of all allergic reactions: milk, eggs, peanuts, tree nuts, soy, wheat, fish, and shellfish. Peas are not among these. Pea protein powder is free of all allergens, making it the perfect choice. It s really that simple. All you have to do is include 10g of yellow pea protein in the morning to stave off hunger for the entire day! The best news is that you can get your quota from just one scoop of pea protein powder, for only 55 calories. In this kit, you will find easy recipes for morning shakes and breakfasts that will keep you healthy and full. 9

10 Do-it-Yourself Protein Powder Recipe Appetite Control Protein Powder 90 calories, 9g Protein 1/4 cup dried green split peas 1. Place the peas in a blender or food processor. 2. Blend until all the chunks become powder. 3. Add to your favorite smoothie or mix with water and flavoring to make a plantbased protein shake. Chocolate Flavor 1 Tbsp. unsweetened cocoa powder 8 oz. ice cold water 1/2 Tbsp. stevia Vanilla Flavor 1/4 tsp. vanilla extract 8 oz. ice cold water 1/2 Tbsp. stevia 10 No time? Try these pre-made powders: Tiny and Full Chocolate Plant-Based Protein Tiny and Full Vanilla Plant-Based Protein Tiny and Full Unflavored Plant-Based Protein Now Sports Pea Protein See it in action: Make sure to check out the bonus SnapChat videos I ve included that show me making this protein powder at home (as well as how to flavor it). Visit my blog or click here. And make sure to follow me on SnapChat.

11 Appetite Control Recipes

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13 My Dr. Oz Power Greens Smoothie Serves Calories, 13.6g Fat, 41g Carbs, 24.3g Sugar, 9.1g Fiber, 18.6g Protein Ingredients 1 large apple, chopped 1 tbsp. almond butter 15 g (about 1 scoop) vanilla pea protein powder 1 cup unsweetened almond milk 4 5 ice cubes 3 cups spinach Directions 1. Place apple, almond butter, protein powder, almond milk, and ice cubes in a blender. 2. Blend until completely smooth. 3. Add spinach in batches, blending a handful at a time until it is all well mixed. 4. Pour into a glass and serve. Enjoy! 13

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15 Minty Detoxer Serves Calories, 0.5g Fat, 56.3g Carbs, 37.2g Sugar, 13.4g Fiber, 12.9g Protein Ingredients 1 large fresh orange 1 2 cup frozen mango cubes 1 2 cup frozen raspberries 31 2 oz. (1 packet) frozen acai puree 15 g (about 1 scoop) unflavored or vanilla pea protein powder 1 2 cup unsweetened coconut milk 4 fresh mint leaves For garnish 3 raspberries Fresh mint Directions 1. Place all ingredients in a blender. 2 Blend until completely smooth. 3. Pour into a glass and top with garnishes. 4. Serve. 5. Ready. Set. Detox! 15

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17 Cocoa Banana Bowl Serves Calories, 20.6g Fat, 57.1g Carbs, 26.3g Sugar, 11.6g Fiber, 30.3g Protein Ingredients 1 cup unsweetened coconut milk 4 bananas (2 of them frozen), peeled 2 tbsp. peanut butter 1 2 cup unsweetened cocoa powder 75 g (about 5 scoops) chocolate pea protein powder For the toppings 1 banana, sliced 1 4 cup dark chocolate shavings 15 pieces unsweetened coconut slices 1 4 cup almonds Directions 1. Place all smoothie ingredients in a blender. 2. Blend until completely smooth. 3. Pour into a bowl and garnish with toppings, as desired. 4. Serve immediately. Dig in! 17

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19 Banana for Berries Bowl Serves Calories, 14.4g Fat, 78.6g Carbs, 41.4g Sugar, 16.3g Fiber, 15.2g Protein Ingredients 1 large frozen banana, peeled 3 4 cup frozen raspberries 1 2 cup blueberries 1 tsp. acai berry powder 30 g (about 2 scoops) vanilla pea protein powder 1 cup water 1 tsp. chia seeds For the toppings 1 large banana, sliced 1 4 cup raspberries 1 2 cup blueberries 1 4 cup blackberries 19 Directions 1. Place all smoothie ingredients except chia seeds in a blender and puree until smooth. 2. Stir in chia seeds. 3. Allow mixture to sit for about 5 minutes. This will allow the chia seeds to absorb some of the water and make the smoothie thicker. 4. Blend one more time, and then pour it into two bowls. 5. Top with fruit garnishes and serve. Dig in!

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21 Berry Blaster Bowl Serves Calories, 6.6g Fat, 45.8g Carbs, 27.1g Sugar, 16.2g Fiber, 24.6g Protein Ingredients 1 cup baby spinach 1 tbsp. chia seeds 1½ cups unsweetened almond milk 1½cups frozen mixed berries 15 g (about 1 scoop) unsweetened or vanilla pea protein powder 1 2 frozen banana, peeled 1 tsp. light agave nectar For the toppings 1 4 cup blueberries 1 tsp. chia seeds 2 tbsp. slivered almonds 1 tbsp. goji berries 21 Directions 1. Place spinach, chia seeds, and almond milk in a blender and mix until smooth. 2. Add frozen mixed berries, protein powder, banana, and agave. 3. Blend, making sure to scrape down the sides of the blender every so often, until smooth. 4. Pour into a bowl and garnish with toppings. 5. Serve immediately. Enjoy!

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23 Dragon Fruit Booster Bowl Serves Calories, 3.4g Fat, 59.2g Carbs, 58.9g Sugar, 11.5g Fiber, 19.6g Protein Ingredients 1 cup frozen mango cubes 1 cup frozen pineapple chunks 3½oz. (1 packet) frozen pitaya (dragon fruit) puree 1 cup baby spinach 1 2 kiwi, peeled 1 2 cup unsweetened almond milk 30 g (about 2 scoops) unflavored or vanilla pea protein powder For the toppings 1 2 banana, sliced 14 blueberries 10 blackberries 2 tsp. chia seeds 2 tbsp. pumpkin seeds 2 tbsp. almonds 23 Directions 1. Place all smoothie ingredients in a blender and blend until smooth. 2. Pour into a serving bowl and top with the fresh fruits, seeds, and nuts, as desired. 3. Serve immediately. Dig in!

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25 Tropical Mango Blast Serves Calories, 2.5g Fat, 36.2g Carbs, 25.3g Sugar, 3.4g Fiber, 11.2g Protein Ingredients 1 cup frozen mango cubes 3 4 cup frozen pineapple chunks 1 banana, peeled and cut into large chunks cup unsweetened coconut milk 30 g (about 2 scoops) vanilla pea protein powder Directions 1. Place mango, pineapple, banana, coconut milk, and protein powder in a blender. 2. Blend until completely smooth. 3. Pour into 2 glasses and serve. 4. Sip on! 25

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27 Blueberry Kickstarter Serves Calories, 1.4g Fat, 40.1g Carbs, 27.9g Sugar, 4.6g Fiber, 12g Protein Ingredients 1 cup chopped green melon 1 2 cup blueberries 1 medium banana, peeled 1 4 cup water 15 g (about 1 scoop) vanilla pea protein powder Ice, to desired thickness Directions 1. Place all ingredients in a blender. 2. Blend until completely smooth. 3. Pour into a glass and serve. 4. Sit back, relax, and sip. 27

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29 Wake Up French Toast Serves Calories, 2.9g Fat, 88.6g Carbs, 43.3g Sugar, 4.5g Fiber, 19.8g Protein Ingredients 1 ripe banana, peeled 1 cup unsweetened almond milk 1 2 tsp. ground cinnamon 1 4 tsp. vanilla extract 15 g (about 1 scoop) vanilla pea protein powder 8 slices vegan whole-wheat bread 1 2 cup maple syrup 1 cup halved grapes 4 strawberries, sliced 1 passion fruit, sliced 1 orange, peeled and sliced 1 kiwi, sliced 29 Directions 1. In a small bowl, use a fork to mash banana. Add almond milk, cinnamon, vanilla and pea protein and mix together well. 2. Heat a pan over medium heat. Spray with cooking spray. 3. Dip one slice of bread at a time in the banana-almond milk mixture, making sure to wet both sides. 4. Place bread in hot pan. Cook on each side for 4 minutes, or unti golden brown. 5. Serve two pieces per person. Lightly drizzle each with 2 tbsp. maple syrup and top with one-fourth of the fresh fruit. 6. Enjoy!

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31 Blueberry Chocolate Muffins Makes 12 [Per Muffin] 69 Calories, 1g Fat, 15g Carbs, 3.4g Sugar, 1.9g Fiber, 2.8g Protein Ingredients 1½ cups all-purpose flour 1 2 cup unsweetened cocoa powder 4 tsp. raw sugar 2 tsp. baking powder 1½ tsp. egg replacer 1 2 tsp. salt 1¼ cups unsweetened coconut milk 1 4 cup applesauce 15 g (about 1 scoop) chocolate pea protein powder 1 2 cup frozen blueberries 31 Directions 1. Preheat oven to 400 F. 2. Spray a 12-cup muffin tin with nonstick cooking spray. 3. In a large bowl, combine flour, cocoa powder, pea protein, sugar, baking powder, egg replacer, and salt. 4. In a small bowl, mix coconut milk and applesauce. 5. Add wet ingredients to dry ingredients and stir to combine. 6. Fold in blueberries. 7. Using a 1 4-cup measure, scoop batter into muffin tins about twothirds full. 8. Bake for minutes, or until toothpick inserted into center comes out clean. 9. Cool for 5 minutes in the tin, and then remove and let cool on a rack. 10. Enjoy!