new stubborn fat gone! LIVE with jorge cruise carb swap packet week 12

Transcription

1 new stubborn fat gone! LIVE with jorge cruise packet week 12

2 welcome WEEK 12: Celebrate and pass it on Congratulations on completing the 12-week Stubborn Fat Gone Program! This week, we share each others accomplishments and fortify our commitment to continuing this lifestyle. We set new goals for our health and lifestyle moving forward, focusing on how we can pay our success forward to our friends, loved ones, and children.

3 contents week parker s old-fashioned pancakes...4 ham omelet...5 quattro fomaggio pizza...6 spareribs...7 golden grilled tilapia...8 zesty carnitas tacos...9 sumptuous pork stir-fry...10 meal planners...11 pass it on card...14 certificate of completion...18

4 belly good sugar calories = 124 parker s old-fashioned pancakes belly bad sugar calories = 272 Denny s Buttermik Pancakes serves 4 saves 148 sugar calories Pancakes: 21 3 cups Arrowhead Mills Organic Soy Flour 2 Tbsp. plus 1 2 tsp. baking powder 1 tsp. xylitol 1 2 tsp. salt 4 eggs cups half-and-half 1 3 cup Almond Breeze Vanilla Unsweetened Almond Milk 2 3 cup water 5 Tbsp. melted butter, divided use Other sides: 8 Tbsp. Joseph s Sugar Free Maple Syrup 4 Tbsp. butter 1. Sift together the flour, baking powder, xylitol, and salt into a large bowl; set aside. In a medium bowl, whisk together eggs, half-and-half, almond milk, and water until blended. 2. Make a well in the center of the dry ingredients. Pour wet ingredients into the well and stir until just combined. Blend in 4 Tbsp. of the melted butter. 3. Heat a large skillet over medium heat. Add the remaining Tbsp. of butter to the pan. Add about 1 3 cup of batter per pancake and cook until golden brown and bubbly. Flip over and cook about 45 seconds more. Repeat until the batter is gone. 4. Top each stack of pancakes with a Tbsp. of butter and serve with a side of syrup. 4

5 belly good sugar calories = 148 belly bad sugar calories = 412 ham omelet serves 1 saves 264 sugar calories Denny s Ham & Cheddar Omelette Omelet: 3 eggs 2 Tbsp. half-and-half Salt and pepper, to taste Cooking spray 2 slices of ham, diced (approximately 1 3 cup) 1 4 cup shredded cheddar cheese Other sides: 1 Whole Grain Wheat English Muffin 1 Tbsp. butter 1 Tbsp. Nature s Hollow Sugar Free Raspberry Preserves 1 2 cup Cascadian Farm Hash Browns 2 strips of bacon, cooked 1. For the omelet: Whisk the eggs and half-andhalf; season to taste. Heat a small non pan over medium-low heat, and spray cooking spray liberally over the pan. Add the egg mixture and swirl to coat the pan; leave and let the eggs set up. When the sides start to pull away, add ham and cheese to half of the pan. Fold one side over the other, creating a half moon, and remove from heat. 2. For the potatoes and bacon: Cook according to package directions. 3. Serve the omelet with bacon, hash browns, a buttered and toasted English muffin, and a side of preserves. 5

6 belly good sugar calories = 82 belly bad sugar calories = 240 DiGiorno Four Cheese Pizza quattro formagio pizza serves 4 saves 158 sugar calories 4 (6 ) Sara Lee Mr. Pita Whole Wheat Pita Breads 8 Tbsp. Seeds of Change Romagna Three Cheese Pasta Sauce 1 2 cup grated mozzarella 1 2 cup grated provolone 1 2 cup grated fontina 1 2 cup grated Parmesan 2 Tbsp. chopped fresh basil Grated Parmesan, for serving Red chili flakes, for serving 1. Preheat oven to 425 F. Warm pitas on a baking sheet in the oven for 5 minutes; remove. 2. Spread 2 Tbsp. of pasta sauce over each pita; top each with cheese. 3. Bake for 8 10 minutes or until cheese is melted. Garnish with fresh basil. 4. Serve with a side of chili flakes and Parmesan to taste. 6

7 belly good sugar calories = 76 belly bad sugar calories = 424 Hungry-Man Boneless Pork spareribs serves 4 saves 348 sugar calories Spareribs: 2 lbs. pork spareribs, cut into 3-bone serving sections 2 Tbsp. McCormick Grill Mates Mesquite Grill Seasoning 1 cup Scott s Barbecue Sauce Other sides: 4 ears corn on the cob (5 1 2 to ) 1 cup Simply Potatoes Red Potato Wedges 2 Tbsp. butter Salt and seasonings, to taste 8 Tbsp. Scott s Barbecue Sauce, for serving 1. For the spareribs: Place the pork in a large stockpot and cover with water. Bring water to a boil, then reduce to a simmer for 1 hour. Remove the ribs from the water and season with mesquite seasoning. Preheat grill to medium heat. Grill the meat for 6 8 minutes total, turning every couple of minutes and brushing with barbecue sauce each time. 2. For the corn: Boil ears until tender, about 8 10 minutes. Top each ear with some butter. 3. For the potatoes: Prepare according to package directions. 4. Serve the corn, potatoes, and ribs with a side of barbecue sauce. 7

8 belly good sugar calories = 88 belly bad sugar calories = 164 golden grilled tilapia serves 4 saves 76 sugar calories Denny s Lemon Pepper Grilled Tilapia Fish: 4 (6-oz.) tilapia fillets 1 3 cup white wine 1 garlic clove, minced Salt and pepper, to taste Broccoli: 2 cups broccoli florets 2 Tbsp. butter Other sides: 2 cups Uncle Ben s Country Inn Mexican Fiesta Rice, cooked 1 lemon, cut into 8 wedges 1. For the fish: Preheat oven to medium. Place the fillets in a shallow bowl. Stir together the wine and garlic and pour over the fish. Marinate for 30 minutes, turning occasionally. Remove the fish and discard the marinade. Pat the fish dry with paper towels and season to taste. Place the fillets on a hot, well-oiled grill and cook for 2 3 minutes per side. Note: When grilling fish, be sure that the grate is very clean and well oiled. 2. For the broccoli: Steam the florets for 6 7 minutes; remove from heat and toss with butter. 3. Serve fish over a bed of rice with buttered broccoli and lemon wedges. 8

9 belly good sugar calories = 64 zesty carnitas tacos serves 4 saves 242 sugar calories belly bad sugar calories = 336 Chipotle Carnitas Soft Tacos Tacos: lbs. pork shoulder Salt and pepper to taste Water or chicken broth, as needed 1 garlic clove, chopped 1 Tbsp. bay leaf 1 Tbsp. black pepper 1 4 cup chopped cilantro 1 4 cup chopped red onions 1 cup lettuce, shredded 1 avocado, diced 8 (6 ) Mission Yellow Corn Tortillas Other sides: 8 lemon wedges 8 Tbsp. sour cream 8 Tbsp. La Victoria Salsa Suprema 1. Season the pork with salt and pepper and cut into a few pieces; place in a deep pot. Fill with broth or water 1 above the pork; add the bay leaf and garlic. Bring to a boil, then reduce heat to a simmer and cover. Continue simmering for hours or until the pork falls apart easily; check the level of the liquid periodically and add more if necessary. When the pork is done, let it cool enough to handle and shred. 2. Warm the tortillas over a gas flame or in a pan; fill with shredded pork, lettuce, onion, cilantro, and avocado. 3. Serve tacos with lime wedges and sides of sour cream and salsa. 9

10 belly good sugar calories = 96 sumptuous pork stir-fry serves 4 saves 152 sugar calories belly bad sugar calories = 248 Panda Express Sweet & Sour Pork Stir-Fry: 1 lb. pork tenderloin, trimmed 2 Tbsp. vegetable oil 3 cloves garlic, chopped 1 cup chopped broccoli florets 1 2 cup sliced carrots 1 2 cup sliced celery 1 2 cup sliced water chest, drained 1 cup soybean sprouts 2 packets stevia 1 tsp. red pepper flakes 1 4 cup soy sauce 1 Tbsp. balsamic vinegar 2 tsp. toasted sesame oil 1 4 cup green onion, chopped 1. Slice the pork into bite-size pieces. Heat a large skillet over medium-high heat; add the vegetable oil. When the oil is shimmering, add the pork and stir-fry for 2 3 minutes. Add the broccoli, carrots, and celery; continue stir-frying for 4 6 minutes. Add the next 7 ingredients and cook for 5 7 minutes or until the pork is cooked through and the vegetables are tender. Remove from heat and stir in the green onions, reserving some for garnish. 2. Garnish the stir-fry with the remaining green onions and immediately serve over cooked rice. Other sides: 2 cups Uncle Ben s Long Grain & Wild Rice, cooked 10

11 m t w t f s s meal planner: lovers parker s old-fashioned pancakes quattro formagio pizza zesty carnitas tacos parker s old-fashioned pancakes quattro formagio pizza zesty carnitas tacos parker s old-fashioned pancakes quattro formagio pizza zesty carnitas tacos parker s old-fashioned pancakes quattro formagio pizza 1 hardboiled egg 1/4 cup mixed 1 hardboiled egg 1/4 cup mixed 1 hardboiled egg 1/4 cup mixed 1 hardboiled egg spareribs ham omelet golden grilled tilapia sumptuous pork stir-fry ham omelet spareribs golden grilled tilapia ham omelet sumptuous pork stir-fry spareribs

12 m t w t f s s meal planner: women over 40 Mix together 1/3 cup ricotta cheese, 1 egg, 1 tsp. vanilla extract, and 3 Tbsp. half-and- half in a saucepan, stirring over medium heat until thick. Sprinkle with cinnamon. Sauté 3 oz. chopped chicken breast, 2 stalks of finely chopped celery, 1/2 cup chopped scallions, 1/2 cup chopped water chest, 2 Tbsp. sliced almonds, crushed red pepper, and 2 Tbsp. soy sauce until warm. To serve, spread 2-3 Tbsp. evenly between 8 Romaine lettuce leaves. Serve with a side of 1/2 cup mushrooms and 4 asparagus stalks sautéed with soy sauce. parker s old-fashioned pancakes quattro formagio pizza zesty carnitas tacos parker s old-fashioned pancakes quattro formagio pizza zesty carnitas tacos parker s old-fashioned pancakes quattro formagio pizza 1 hardboiled egg 1/4 cup mixed 1 hardboiled egg 1/4 cup mixed 1 hardboiled egg 1/4 cup mixed 1 hardboiled egg spareribs (no corn or potatoes; add a side salad) ham omelet (no English muffin or hash browns) zesty carnitas tacos (no tortiallas; add extra lettuce to make a salad) golden grilled tilapia (no rice; add more broccoli if desired) sumptuous pork stir-fry ham omelet spareribs golden grilled tilapia ham omelet sumptuous pork stir-fry spareribs

13 m t w t f s s meal planner: rapid results Mix together 1/3 cup ricotta cheese, 1 egg, 1 tsp. vanilla extract, and 3 Tbsp. half-and- half in a saucepan, stirring over medium heat until thick. Sprinkle with cinnamon. Sauté 3 oz. chopped chicken breast, 2 stalks of finely chopped celery, 1/2 cup chopped scallions, 1/2 cup chopped water chest, 2 Tbsp. sliced almonds, crushed red pepper, and 2 Tbsp. soy sauce until warm. To serve, spread 2-3 Tbsp. evenly between 8 Romaine lettuce leaves. Serve with a side of 1/2 cup mushrooms and 4 asparagus stalks sautéed with soy sauce. zesty carnitas tacos (no tortiallas; add extra lettuce to make a salad) zesty carnitas tacos (no tortiallas; add extra lettuce to make a salad) zesty carnitas tacos (no tortiallas; add extra lettuce to make a salad) 1 hardboiled egg 1/4 cup mixed 1 hardboiled egg 1/4 cup mixed 1 hardboiled egg 1/4 cup mixed 1 hardboiled egg spareribs (no corn or potatoes; add a side salad) ham omelet (no English muffin or hash browns) golden grilled tilapia (no rice; add more broccoli if desired) Mix together 1/3 cup ricotta cheese, 1 egg, 1 tsp. vanilla extract, and 3 Tbsp. half-and- half in a saucepan, stirring over medium heat until thick. Sprinkle with cinnamon. Sauté 3 oz. chopped chicken breast, 2 stalks of finely chopped celery, 1/2 cup chopped scallions, 1/2 cup chopped water chest, 2 Tbsp. sliced almonds, crushed red pepper, and 2 Tbsp. soy sauce until warm. To serve, spread 2-3 Tbsp. evenly between 8 Romaine lettuce leaves. Serve with a side of 1/2 cup mushrooms and 4 asparagus stalks sautéed with soy sauce. sumptuous pork stir-fry (no rice; add extra veggies if desired) ham omelet (no English muffin or hash browns) spareribs (no corn or potatoes; add a side salad) Mix together 1/3 cup ricotta cheese, 1 egg, 1 tsp. vanilla extract, and 3 Tbsp. half-and- half in a saucepan, stirring over medium heat until thick. Sprinkle with cinnamon. Sauté 3 oz. chopped chicken breast, 2 stalks of finely chopped celery, 1/2 cup chopped scallions, 1/2 cup chopped water chest, 2 Tbsp. sliced almonds, crushed red pepper, and 2 Tbsp. soy sauce until warm. To serve, spread 2-3 Tbsp. evenly between 8 Romaine lettuce leaves. Serve with a side of 1/2 cup mushrooms and 4 asparagus stalks sautéed with soy sauce. golden grilled tilapia (no rice; add more broccoli if desired) ham omelet (no English muffin or hash browns) sumptuous pork stir-fry (no rice; add extra veggies if desired) Mix together 1/3 cup ricotta cheese, 1 egg, 1 tsp. vanilla extract, and 3 Tbsp. half-and- half in a saucepan, stirring over medium heat until thick. Sprinkle with cinnamon. Sauté 3 oz. chopped chicken breast, 2 stalks of finely chopped celery, 1/2 cup chopped scallions, 1/2 cup chopped water chest, 2 Tbsp. sliced almonds, crushed red pepper, and 2 Tbsp. soy sauce until warm. To serve, spread 2-3 Tbsp. evenly between 8 Romaine lettuce leaves. Serve with a side of 1/2 cup mushrooms and 4 asparagus stalks sautéed with soy sauce. spareribs (no corn or potatoes; add a side salad)

14 new stubborn fat gone! LIVE with jorge cruise LIVE COACHING pass it on card Write to Your Representative Visit this site to find out how to contact your local representatives. Encourage overhauls of the nutritional labeling system. Plus, check out the latest developments in health initiatives that will affect you and your family. The Alliance for a Healthier Generation The Alliance for a Healthier Generation is a collaboration between The American Heart Association and the William J. Clinton Foundation; they are dedicated to reducing the prevalence of childhood obesity and to empower kids to develop lifelong, healthy habits. President Clinton discussed with me his passion for helping improve the health of our children his commitment to this important cause is inspiring (especially his drive to rid schools of soda vending machines). Visit the site to learn more about the Alliance s efforts in schools and communities, and find valuable tools for raising healthy kids. Healthy People Join the conversation on health in this country; includes links to resources like a compre-hensive health calendar and other important tools. The goal of Healthy People: to provide a framework for prevention for the Nation. 14

15 new stubborn fat gone! LIVE with jorge cruise Certificate of Completion Name Date 15