LIVE with jorge cruisejorgecruiseonline.com/wp-content/uploads/2015/04/SFG_Week_1_Packet...packet week 1. carb swap. new. stubborn fat — ... quick start reference card ... 1 pinch

packet week 1

carb swap

newstubborn fat — gone!

LIVE with jorge cruise

welcomeWEEK 1: Lose Stubborn Fat THIS Week!

With my Stubborn Fat – Gone! program, you will see dramatic results your very first week.

In Week One, we focus on why stubborn fat is dangerous to your emotional and physical health, PLUS you learn how to eat the foods you love in a way that programs your body to stop promoting and storing fat — and actually sheds the pounds.

Imagine the joy and freedom…the almost guilty pleasure you’ll relish as you eat delicious mouthwatering meals, all while effortlessly losing those nasty stubborn pounds and inches that all those challenging diets could never help you lose before.

My promise to you is that you’re going to see dramatic results your very first 7 days on this program. Let’s get started!

A note for day 1Monday (3/3) will be our first LIVE meeting for those in the Deluxe and Ultimate Coaching programs. It will start at 3:00pm PT / 6:00pm ET so mark your calendars. I will send you the link on Monday morning.Please be aware if you are going shopping ahead of time that I will be recomending you follow the Rapid Results meal planner for the first week, and if you want the quickest results, follow day 1 all 7 days. More to come on why I suggest this on Monday. See you then!

contentsweek 1

perky blended coffee shake.........................................................4

savory breakfast sandwich...........................................................5

super tangy chicken wrap.............................................................6

crunchy sesame chicken salad......................................................7

spicy sausage pasta......................................................................8

pecan delight chopped salad.......................................................9

crispy fish & chips........................................................................10

meal planners...............................................................................11

specialty customization guide.....................................................14

lose your belly in 1 week............................................................16

quick start reference card...........................................................20

goal setting card.........................................................................21

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carb swap

Transmitting or copying of Licensed Material is Prohibited © JorgeCruise.com 2014 4

1. For the shake: Combine all listed ingredients in a blender and process until smooth.

2. For the whipped topping: Whip the cream with sweetener until soft peaks form.

3. Pour the shake into a glass and top with whipped cream. Dust with cocoa powder.

Shake:1 cup ice1/2 cup cold coffee 2 tsp. heavy cream 1 scoop (30 grams) Jay Robb Vanilla Whey Protein Powder1 packet Truvia

Whipped Topping:1/4 cup cold whipping cream1 packet Truvia1 pinch cocoa powder

perky blended coffee shake | serves 1saves 256 sugar calories

Starbuck’sMocha Frappuccino

belly badsugar calories = 256

belly goodsugar calories = 0

carb swap


1. Cook the sausage patties according to package directions; set aside.

2. Whisk the eggs with half-and-half, and season to taste. Melt the butter in a large skillet over medium heat. Add the egg mixture to the pan and scramble until just cooked through.

3. Toast the English muffins, then spread each side with mayonnaise. Build each sandwich with the bottom muffin, and top with 1 slice of cheese, 1 sausage patty, 1/4 of the egg mixture, 1 sausage patty, and 1 slice of cheese. Place the other half of the muffin on top.

4. Serve 1 sandwich per person.

8 breakfast sausage patties8 whole eggs1/4 cup half-and-half1 Tbsp. butter4 Rudi’s Organic Bakery Whole Grain

Wheat English Muffins8 slices cheddar cheese4 Tbsp. mayonnaise

savory breakfast sandwich | serves 4saves 160 sugar calories

McDonald’sSausage McGriddles



carb swap


Red RobinWhiskey River BBQ Chicken Wrap



1. Warm up the wraps over a gas flame or in a pan until pliable. Layer the lettuce, onion, cheese, beans, and chicken on one half of the tortilla. Drizzle with barbecue sauce and roll up.

2. Serve each wrap with equal amounts of French fries and blackberries.

Wrap:4 La Tortilla Factory Smart & Delicious Multi Grain SoftWraps 2 cups chopped red-leaf lettuce1/2 cup chopped red onion1 cup shredded cheddar cheese1 cup canned Progresso Black Beans, drained4 chicken breasts, cooked and shredded1/2 cup Scott’s Barbecue Sauce

Other sides:3 oz. Cascadian Farm Straight Cut French Fries, cooked1 cup blackberries

super tangy chicken wrap | serves 4saves 112 sugar calories

carb swap


Panera BreadSesame Chicken Salad



1. For the salad: Toss the lettuce and cabbages together and divide evenly among 4 chilled salad plates. Arrange the remaining ingredients on the greens, except for the green onions and sesame seeds, as desired.

2. For the dressing: Whisk all of the listed ingredients together and season to taste.

3. Garnish each salad with green onions and sesame seeds, and serve with a side of dressing.

Salad: 3 cups romaine lettuce, shredded2 cups Napa cabbage, shredded1/2 cup red cabbage, shredded2 large chicken breasts, cooked and sliced1 cup sliced red bell pepper1 cup soybean sprouts8 Tbsp. Fresh Gourmet Authentic Wanton

Strips 1/4 cup Planters Recipe Ready Slivered

Almonds 1/4 cup thinly sliced green onion, for garnish 1 Tbsp. black sesame seeds, for garnish

Asian dressing:3 Tbsp. Eden Organic Brown Rice Vinegar 2 Tbsp. xylitol 2 tsp. soy sauce 1 Tbsp. sesame oil 1/4 cup vegetable oil

crunchy sesame chicken salad | serves 4saves 108 sugar calories

carb swap


Bertolli Italian Sausage & Rigatoni



1. For the pasta: Cook according to package direc-tions; drain and set aside. In a saucepan, heat the sauce, broth, and red pepper flakes over medium heat until gently simmering. Add the sausage and let simmer for 5–7 minutes, until the sausage is heated through. Ladle the sauce over the pasta.

2. For the squash: Combine the water and squash in a pan; bring to a boil over medium heat. Cover and cook over low heat for 8–10 minutes or until tender. Drain, and season with salt and pepper to taste.

3. Dish out the pasta and sprinkle with Parmesan. Garnish with chopped basil and serve with cooked squash.

Pasta: 2 cups DeLallo Organic Whole Wheat Penne

Rigate, uncooked1 cup Seeds of Change Marinara di Venezia

Pasta Sauce 1 Tbsp. red pepper flakes (or more if desired)1/4 cup chicken brothSalt and pepper to taste2 cups cooked and crumbled Italian sausage

(1 lb. uncooked)

Squash side:1/4 cup water1 cup zucchini, sliced 1 cup yellow squash, sliced Salt and pepper, to tasteOther side: Grated Parmesan, to taste1/4 cup fresh basil leaves, chopped

spicy sausage pasta | serves 4saves 252 sugar calories

carb swap


Boston Market Market Chopped Salad with Chicken



1. For the salad: Toss together the chopped arugula and spinach and divide evenly among 4 chilled salad bowls. Top with the remaining ingredients.

2. For the dressing: Whisk all listed ingredients until incorporated and season to taste.

3. Serve each salad with 2 crackers and a side of dressing.

Salad: 2 large chicken breasts, cooked and diced1 bag (6 oz.) arugula, chopped 1 bag (6 oz.) baby spinach, chopped 1/2 cup raspberries 1/2 cup chopped pecans1/2 cup Gorgonzola or goat cheese, crumbled

Dressing: 1/2 cup extra-virgin olive oil3 tsp. red-wine vinegar1 packet stevia1 tsp. Dijon mustard1 tsp. chopped shallot

Other sides:8 Milton’s Everything Multi-Grain Crackers

pecan delight chopped salad | serves 4saves 73 sugar calories

carb swap


Red RobinArctic Cod Fish and Chips



1. For the fish: Heat the oil in a large heavy skillet or saucepan, filling no more than 1/3 full. Heat to 375° F over medium heat. Cut the fish into 1” x 4” pieces and season with Old Bay. Stir together the tempura mix with ice water until thoroughly combined. Lightly coat the fish in the seafood batter and carefully slide it in the hot oil in batches. Fry for 3–5 minutes or until golden brown, keeping an eye on the temperature. Remove with a slotted spoon and let rest on paper towels to drain.

2. For the tartar sauce: Stir together the listed ingredients and season with some Old Bay if desired.

3. Cook fries according to package directions.

4. Serve the fish and fries along with sides of tartar sauce, malt vinegar, and lemon wedges.

Fish:Vegetable oil for deep frying12 (4-oz.) cod or haddock fillets2 tsp. Old Bay Seasoning1 cup McCormick Tempura Seafood Batter

Mix 3/4 cup ice water

Tartar sauce:1 cup mayonnaise2 Tbsp. Heinz Dill Relish2 Tbsp. finely chopped onion 1/2 Tbsp.

parsley

Other sides:8 oz. Ore-Ida Steak Fries Malt vinegar, for

serving1 lemon, cut into 8 wedges

crispy fish and chips | serves 4saves 276 sugar calories

11Transmitting or copying of Licensed Material is Prohibited © JorgeCruise.com 2014

bonus recipes

1/4 cup ground flax1 tsp. baking powder2 tsp. cinnamon powder1 tsp. Coconut Oil1 egg1 packet Steviva/Truvia

1. Mix in mug and microwave 60 seconds.

Watch the video at:http://youtu.be/2NAWRN_IbP4

skinny muffin| serves 1

4 chicken breasts4 oz. mozzarella cheese2 oz. romano cheese8 oz. baby spinach1/2 cup chopped mushrooms2 cloves minced garlic2 tsp. oregano1/4 cup olive oilSalt and pepper

1. Tenderize chicken breasts. Marinade breasts in olive oil with salt and pepper. Grill.

2. Sautée spinach over medium heat with olive oil, minced garlic, chopped mushrooms, and oregano.

3. Layer sautéed spinach over chicken breasts and sprinkle on mozzarella and romano cheeses. Bake 3 minutes.

Watch the video at:http://youtu.be/Rvt1LvnmyQE

tuscan spinach chicken| serves 4

2 chicken breasts2 cups coconut flour1 eggcoconut oil

1. Preheat skillet with coconut oil.

2. Cut chicken breasts in half so that they are thin. In a bowl, beat an egg, then dip the chicken breasts in the egg. Coat egg-dipped chicken in coconut flour and fry.

3. Serve with a side Caesar salad.

Watch the video at:http://youtu.be/i0CP2X36xLg

fat melting fried chicken| serves 4

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2 eggs scrambled with

1/8 cup cheddar cheese + 2 strips

bacon

perky blended coffee drink



1 hardboiled egg 1string cheese stick

1 hardboiled egg 1 hardboiled egg 1 hardboiled egg1string cheese stick

1string cheese stick

tuscan spinach chicken

3 oz. chopped chicken breast

sautéed with 2 stalks chopped celery,

1/2 cup chopped scallions, 2 Tbsp. sliced almonds,

crushed red pepper, 2 Tbsp. soy sauce, & served on romaine

leaves.

pecan delight chopped salad


1/4 cup almonds 1/4 cup almonds 1/4 cup almonds 1/4 cup almondscelery with cream cheese

celery with cream cheese


fat melting fried chicken crunchy sesame

chicken saladpecan delight chopped salad

crunchy sesame chicken salad

1 glass red wine &/or 1 square dark chocolate










bacon



bacon





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leaves.

Toss 2 cups spinach, 1/2 chopped cucum-

ber, 2 Tbsp. crum-bled feta cheese, 5 kalamata olives,

1/4 chopped green pepper, and 1/4

chopped tomato. For dressing, whisk 2 tsp.

lemon juice and 1 Tbsp. olive oil.







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savory breakfast sandwich









super tangy chicken wrap










spicy sausage pasta


crispy fish and chips

spicy sausage pasta



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spicy sausage pasta



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specialty customization guide

vegan

vegetarian

gluten free

dairy free

seafood free


Many people on my plans look for specialty subustitutions. Whether you have made certain lifestyle choices or are resticted due to various health reasons, here are my recommendations and top substitutions for vegans and vegetarians, as well as those who are are looking for gluten-free, dairy-free, or seafood-free options.

Just remember to compare Sugar Calorie values as some of these substitutions (even “protein” substitutions) can actually be higher in Total Carbohydrates.

Top Brands: Quorn, Ener-G, Tofutti, Daiya, Almond Breeze, Vegan Gormet, It’s All Good, El Burrito soy products, Go Veggie!

Tips: Make sure to get enough protein in your diet. Quinoa and other whole grains can be great sources of protein, as are beans, nuts, and tofu/soy products. Check your labels!

Top Brands: Quorn, Ener-G, Tofutti, Daiya Foods, Almond Breeze, Vegan Gormet, It’s All Good, El Burrito soy products, Earth Balance, Go Veggie!

Tips: Check labels for casein or sodium caseinate. Casein is a milk protein that is used in some soy products like cheese. Make sure to get enough protein in your diet. Quinoa and other whole grains can be great sources of protein, as are beans, nuts, and tofu/soy products. Check your labels!

Top Brands: Rudi’s Gluten Free Bakery, Bob’s Red Mill, Boar’s Head, Applegate Farms, So Delicious, Tofutti, General Mills, Udi’s.

Tips: There are many foods that do not naturally contain gluten - like some meats and cheeses, however, often the way they are processed will change that. Make sure to check labels, especially if you are allergic to gluten.

Top Brands: So Delicious, Daiya Foods, Almond Breeze, Tofutti, Earth Balance, Oroweat Whole Wheat English Muffins, Go Veggie!

Tips: Check labels for casein or sodium caseinate. Casein is a milk protein that is used in some soy cheese and other soy products. Also, be mindful that lactose free does not mean dairy free, so make sure to read labels carefully.

Tips: It is easy to swap any protein for another protein without a change in Sugar Calories. If you do not like seafood or are allergic, swap it out for chicken, beef, or any other protein you prefer for that meal.

Fish does offer a lot of health benefits, like Omega-3s. Consider taking 3 grams of fish oil supplements so you get those benefits.


lose your belly in 1 week


how to lose your belly in 1 weekThe most important thing you can do to look your best is to lose belly fat. The less belly fat you have, the better your life will be in every imaginable way. There is nothing more impactful when it comes to changing how truly good you look and feel. And the good news is you will lose up to 9 pounds around your waist in the next 7 days. The Stubborn Fat — gone! program is a lifestyle you can do for the rest of your life – so imagine no more counting points, skipping meals, starvation, going to the gym, or eating grapefruit.

Here’s my bottom-line promise to you—follow my program for just 7 days and you will lose up to 9 pounds, have more energy than you’ve had in a long time, and look really attractive in your clothes again. All these benefits will allow you to truly feel self-confident, vibrant, and valuable—and people will notice an amazing change in you. It will be more than just a matter of liking what you see in the mirror….How you look on the outside – especially around your waist circumference --- is a true reflection of how healthy you are on the inside. Let me explain.

You may feel like you’re buying into the marketing of attractiveness when you desire a flat stomach; that it’s just a result of the overplayed images of skinny women and ripped guys. While the images you see in magazines and on TV are sometimes extreme and unhealthy, the truth is, looking your best is a true sign of health; and specifically if you have a small waist circumference.

The oldest law is the law of sexual attraction. Imagine this…for the past 160,000 years as a species we had to know who would be an ideal mate for us quickly. What was the criteria? Just one thing: health. If you where a woman you needed to make sure a possible mate would be healthy enough to have fertile sperm. A larger abdominal region suggests low levels of testosterone. Excess belly fat converts testosterone to estrogen and higher levels of estrogen in men lead to low sex drive and erectile dysfunction. And if you where a man, you needed to make sure a woman was healthy enough to successfully bear a new life. If a male saw a protruding abdominal region on a woman, his instincts told him that she was either pregnant (off the market!) or that she could potentially have a hormonal imbalance, such as polycystic ovarian disease, that could cause infertility.

And back then, there was no online dating and almost no talking. How would we know if someone was truly healthy? By what we saw on the outside. And that was it. This outside test was vital.

Today we would call it the waist-to-hip ratio. And that is why when you have the correct ratio you are hard-wired to be perceived

why a flat stomach will make youlook better - and be healthier


what you can really expect in 7 days

as “sexually” attractive but also are very healthy inside!

Researchers at the University of Pittsburgh referred to the waist circumference measurement as “an honest signal of health, youth, and fertility.” So shedding belly fat is not only good for your health and energy, it will also make you look and feel more attractive and give your confidence a massive boost.

You may not believe much can happen to your body in seven days, but I can tell you, many of my clients went through amazing transformations in that short time. You too can lose up to 9 pounds from your belly in the first seven days, but there’s so much more that will start to happen. Of course you will look great and be much healthier. But there is one thing that you need to know. A smaller waist circumference will dramatically increase your lifespan. A groundbreaking research study published in November of 2008 in the New England Journal of Medicine revealed that losing belly fat will specifically double your lifespan. After tracking over 350,000 Europeans for nine years, researchers determined that a high waist circumference doubled the risk of premature death. In other words, having too much belly fat can cut your lifespan in half. As little as two inches on your waist can make the difference—think of these first seven days on the Stubborn Fat — gone! program as a down payment on a better, longer life.

Why is abdominal fat so dangerous to your health? When you have belly fat (not the kind you can pinch), you have what is known as visceral belly fat. Visceral belly fat sits deep inside the abdominal region, wraps itself around vital organs like your kidneys and liver and pushes out your belly. Even “skinny” people can have this protruding belly—and it’s just as dangerous to them. Research has confirmed that belly fat is, without question,the most dangerous fat of all to have on our bodies. Here’s more on how belly fat is connected to the three biggest killers:

Belly fat is dangerous because it releases inflammatory molecules called interleukin-6 (IL-6) into portal vein blood. Higher levels of these molecules are connected to higher levels of C-reactive protein, which is in turn connected to chronic inflammation.

Inflammation is associated with arterial stiffness and heart disease. Inflammation causes your arteries to “swell in” and cause problems in circulation. To make matters worse, if you’ve only been feeding your body a diet of sugar and refined carbs, those same arteries will begin to fill up with LDL, or “bad” cholesterol. Your body responds by sending in white blood cells to help attack the inflammation—but this attack actually releases toxic infection-fighters that eventually land on your arteries creating holes. These holes fill up with platelets and essentially scab over, adding even more and more build-up. The combination of these events leads to heart disease/heart attack.

heart disease


Visceral fat is also believed to lead to disease through your “portal vein.” When blood travels from your abdominal organs to the liver it uses the portal vein. Scientists believe that when you have too much visceral fat stored in your omentum, it begins to dump fatty acids and hormones directly into the liver, which causes it to produce too much glucose. Your body then starts producing more insulin to try and manage the glucose. This cycle causes your body to become insulin resistant, which leads to type-2 diabetes.

Since visceral fat is mostly metabolized by the liver into fatty acids and then released into the blood, it results in an excess of insulin. Insulin can contribute to the growth of cancerous cells. Abdominal fat cells also help convert adrenal hormones into a type of estrogen, which has been linked to increased risk of breast cancer. Overall, belly fat disrupts your body’s hormone balance, which can lead to cancer.

When you lose belly fat in the first 7 days on this plan, you will begin to lower your risk for the top three killers. And there’s more: getting rid of your belly fat will greatly reduce your risk of sexual dysfunction, including lowered libido and erectile dysfunction. You’ll also notice increased energy—research has connected belly fat to higher levels of fatigue, so losing it will help wipe out that constant tired feeling. And of course, you will experience an incredible increase in self-confidence!

When you lose up to 9 pounds in seven days on this program, not all of it will be from fat (or muscle or water)—a lot of it will be waste that has built up inside your body. I call this waste “false” belly fat, but my seven-year old likes to call it what it really is: poop. Fecal matter has gotten stuck in your intestines because your diet does not have enough fiber (most Americans consume around 15 grams of fiber or less, when they should be consuming 25-30 grams). Fiber is critical for removing waste from your body; the common diet of highly refined and processed carbs fails to “sweep” your intestines clean. When you follow the stubborn fat — gone! program, I recommend aiming for 25-30 grams of fiber a day, which will help promote false belly fat loss.

Just keep in mind that a lot of your weight loss the first seven days will be from waste built-up in your intestines that’s finally getting pushed out by healthy fiber.

Don’t be disappointed if you only lose four or five pounds the first week—everyone’s body is different and you will experience the weight loss that’s right for you. Either way, it will be dramatic and you will feel like a new person, filled with confidence, energy, and vitality!

diabetes

cancer

how stubborn fat — gone! works


how it workseating

how it workssupport

Each week for 12 weeks you will get 7 pictured recipes, as well as 3 meal planners designed for rapid results (The 100), women over 40 (Happy Hormones, Slim Belly), or carb lovers (The Belly Fat Cure) that include more options. So, if you are already following one of the plans from my books, you can stick to that program.

Follow the meal planner of your choice or simply pick from the pictured meals...it’s up to you.

A note on portions: If there is no portion listed, it is considered a Freebie and you can use your own discretion. For example, if it says 2 eggs scrambled with cheddar cheese, you may add the cheese to your liking.

Depending on what version of this program you purchased, I will be providing support in different ways.

BASE COACHING For the 12 weeks, you will be receiving your digital tools via email.

DELUXE COACHING For the 12 weeks, you will be receiving digital tools and I will be providing weekly classes based on the theme for the week. These classes will teach you valuable information about eating and staying motivated. I will send you the link to these LIVE meetings each week via email. Classes will be broadcast at 3:00pm PT / 6:00pm ET on Mondays.

ULTIMATE COACHING For the 12 weeks, on top of providing you with digital tools and access to weekly LIVE meetings (classes will be broadcast at 3:00pm PT / 6:00pm ET on Mondays), I will provide support via Facebook to help answer your questions and keep you motivated. When you log into our private Facebook group, there will be an album of recipes, as well as a file containing all of your assets for each week that provides you the tools you need. My “office hours” on Facebook will be (Mon - Fri, 11am - 3pm PST). I will make sure to answer all of your questions.

quickstart reference card


goal setting card

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WEEK 2:

WEEK 3:

WEEK 4:

WEEK 5:

WEEK 6:

WEEK 7:

WEEK 8:

WEEK 9:

WEEK 10:

WEEK 11:

WEEK 12:

Tracking your Weight: I know it is tempting to step on the scale every time you walk past it, but this strategy can backfire as weight fluctuates on an hourly basis depending on what you eat, what time of the month it is, or how much water you are retaining at any given moment.

I believe it is best to weigh yourself under these circumstances: once a week, first thing in the morning. That way, you’ll see a truer reflection of the weight you are losing.

Measuring Your Waist: Grab a fabric or flexible tape measure (available at any drugstore) and suck in your belly as much as you can. Now place the tape measure at belly-button level and measure your waist. Mark the number, along with your goal number, next to the marking for your waist. Also note your current weight and your goal weight.

It’s important to keep an accurate measurement of your waist and weight, so make sure to repeat the same process each week.

I ______________________________________ commit to following this program for the next 12 weeks because my body and my life are worth it.

Regardless of all else, I am committed to loving myself and my body, and to releasing the need for validation from others. Everything I need in order to be happy is already in my heart, and I will remember that not only now, but for the rest of my life.

SIGNATURE: ____________________________________________________________________________________

My starting weight _________________

My goal weight ____________________

My starting waist _________________

My goal waist ____________________

Transmitting or copying of Liscened Material is Prohibited © JorgeCruise.com 2014

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LIVE with jorge cruisejorgecruiseonline.com/wp-content/uploads/2015/04/SFG_Week_1_Packet...packet week 1. carb swap. new. stubborn fat — ... quick start reference card ... 1 pinch