happy hormones

slim belly
Over 40? Discover the womens Carb Cycling Plan and lose 7 to 9 lbs. this week.

TM

# 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
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JORGE CRUISE

WELCOME
W
elcome to Happy Hormones, Slim Belly (the updated version of Slim, Happy Belly) the revolutionary womens weight loss program that unlocks the secret to being happy and slim. I am thrilled to share with you my delicious meals designed specifically 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 you looking your best. I challenge you to follow this packet for the next four weeks and see amazing results. So how does it work? The bottom line is that women over 40 tend to have stronger cravings for carbs due to a biological imperative to raise lower levels of serotonin (your feel-good neurotransmitter), However, Insulin Management = Weight Management, and excess carbs/sugar in our diets cause insulin to spike to dangerous 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 moleculary structured the same way. All carbohydrates and sugars are known as Sugar Calories because they break down the same in your body and affect insulin the same. The science has proven time and time again that hidden Sugar Calories are the true cause of weight gain and increased belly fat. However, due to fluctuating hormones, women over 40 have a biologically driven urge to consume Sugar Calories to raise serotonin levels. My method cycles your Sugar Calories throughout the week, alternating between limiting Sugar Calories to 100 for just two days, then adding more Sugar Calories back in for five days (up to 500). The meals for the first two days, the Slim Days, limit the Sugar Calories that are dangerous to your waistline to reset your insulin and serotonin sensitivity. Then, the meals for the next five days, the Happy Days, incorporate the healthiest of the Sugar Calories to give you a rise in the feel-good neurotransmitter, 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 of limiting Sugar Calories, you will reset your insulin sensitivity, significantly reducing the negative affects of carbohydrates you do eat for the next five days. On the next few pages, you will find some great tools to use that will teach you how to Carb Cycle. This packet is designed for simplicity and ease of use. I am a big believer 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 lose up to 7 to 9 lbs. a week. Included is a food list, meal planner, recipes. My Food List provides Sugar Calorie counts for great everyday foods. I am also providing you with a Meal Planner with simple, 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 500 Sugar Calories. There are also 3 Recipes that can be used anytime you wish. I have provided 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, blue plate recipes on your two Slim Days). All of these tools are designed to give you great weight loss results, while keeping your serotonin levels high so you will feel your best. As a bonus, I have also included a 5-minute fitness 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.

FOOD LIST
If you choose to not follow the meal planner on the next page, make sure to not exceed 100 Sugar Calories for 2 consecutive 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.

FREEBIES The foods that either naturally have no Sugar Calories, or I have determined are low enough in sugar/carbohydrate content to not spike insulin, and therefore do not need to be counted. --Almond flour --Almond milk, unsweetened --Almonds --Artichokes --Arugula --Asparagus --Avocados --Bacon --Baking Powder --Baking Soda --Beef --Bell pepper, red --Brazil nuts --Broccoli --Brussels sprouts --Butter --Cashews --Cauliflower --Celery --Cheese --Chicken --Coconut flour --Coconut milk, unsweetened --Coconut Oil --Coffee, black --Crab --Cucumber --Eggs --Espresso --Fish --Flaxseed flour --Flaxseed oil --Green onion --Half-and-half --Ham --Herbs and spices --Kale --Lettuce --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 --Sunflower seeds --Tea, unsweetened plain, hot or iced --Tofu --Tomatoes --Turkey --Vinegar --Whipped cream --Yogurt, FAGE Total, classic --Zucchini

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 4 to get the Sugar Calorie total. --Apple, (1 medium) = 99 SUGAR CALORIES --Apricot (1 med) = 16 SUGAR CALORIES --Banana (1 medium) = 108 SUGAR CALORIES --Barbecue sauce (2 T.) = 102 SUGAR CALORIES --Black beans, cooked (1/2 cup) = 92 SUGAR CALORIES --Blackberries (1/2 cup) = 29 SUGAR CALORIES --Blueberries (1/2 cup) = 43 SUGAR CALORIES --Bread, sprouted whole grain (1 slice) = 60 SUGAR CALORIES --Bread, whole wheat (1 slice) = 88 SUGAR CALORIES --Brown rice, cooked (1/2 cup) = 92 SUGAR CALORIES --Cantaloupe (1 wedge) = 19 SUGAR CALORIES --Cherries (9) = 47 SUGAR CALORIES --Cocktail sauce (1/8 cup) = 30 SUGAR CALORIES --Couscous, cooked (1/2 cup) = 73 SUGAR CALORIES --Hamburger bun (1) = 72 SUGAR CALORIES --Ketchup (1 T.) = 15 SUGAR CALORIES --Milk, 1% or fat free (1 cup) = 49 SUGAR CALORIES --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 SUGAR CALORIES --Sweet potato (1 med) = 92 SUGAR CALORIES --Teriyaki, ready-to-serve (2 T.) = 28 SUGAR CALORIES --Winter squash, acorn (1/2 cup) = 75 SUGAR CALORIES

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2 scrambled eggs, 1/4 cup grated cheddar cheese, 2 Tbsp. salsa served with coffee with half/half (0 SUGAR CALORIES)

M T W T F S S
SLIM HAPPY HAPPY HAPPY HAPPY HAPPY
1 slice whole wheat toast topped with 1 fried egg, 1/4 sliced avocado, 1/4 cup shredded cheddar cheese served with coffee with half/half (88 SUGAR CALORIES) 1/4 cup FAGE Greek Yogurt mixed with 1 tsp. Truvia, 2 Tbsp. almonds, 1/4 cup raspberries, served with coffee with half/half (15 SUGAR CALORIES) 1 whole wheat wrap 2 eggs (any style), 1 cup spinach, 3 slices tomato, 1/4 cup shredded cheese, served with coffee with half/half (96 SUGAR CALORIES) 1 slice whole wheat toast topped with 1 fried egg, 1/4 sliced avocado, 1/4 cup shredded cheddar cheese served with coffee with half/half (88 SUGAR CALORIES) 1/4 cup FAGE Greek Yogurt mixed with 1 tsp. Truvia, 2 Tbsp. almonds, 1 Tbsp. blueberries, served with coffee with half/half (15 SUGAR CALORIES) 10 almonds (0 SUGAR CALORIES) Turkey burger patty topped with Pepper Jack cheese, 2 Tbsp. salsa verde, 2 Tbsp. chopped red pepper, and 2 Tbsp. chopped onion served with 1/2 cup brown rice (92 SUGAR CALORIES) 1 whole wheat tortilla/ wrap filled wtih1 sliced cooked chicken breast, 2 Tbsp. salsa, 1/4 sliced avocado, served with 1/4 cup black beans (142 SUGAR CALORIES) 1 string cheese stick (0 SUGAR CALORIES) 1 whole wheat pita topped with 3 slices fresh Mozzarella, 1/2 sliced tomato, and 4 basil leaves, baked into a pizza (62 SUGAR CALORIES) 1 string cheese stick (0 SUGAR CALORIES) 1 cup whole wheat pasta tossed with 4 grilled shrimp, 3 sliced cherry tomatoes, olive oil, garlic salt, red pepper flakes, and salt and pepper. (151 SUGAR CALORIES) 5 whole wheat cheese raviolis topped with 2 Tbsp. marinara sauce, 1 Tbsp. grated Parmesan, served with 1/2 cup steamed broccoli (100 SUGAR CALORIES) 10 almonds (0 SUGAR CALORIES) 1/4 cup pumpkin seeds (0 SUGAR CALORIES) 10 almonds (0 SUGAR CALORIES) Turkey burger patty topped with Pepper Jack cheese, 2 Tbsp. salsa verde, 2 Tbsp. chopped red pepper, and 2 Tbsp. chopped onion served with 1/4 cup brown rice (92 SUGAR CALORIES) 1 hardboiled egg (0 SUGAR CALORIES) 2 cups spinach tossed in olive oil topped with 1/4 diced pear, 2 Tbsp. pecans, and 2 Tbsp. blue cheese crumbles, served with 1 small baguette topped with butter (148 SUGAR CALORIES) 1 square 85% Dark Chocolate and up to 2 glasses red wine (44 SUGAR CALORIES) 286 SUGAR CALORIES 352 SUGAR CALORIES 1 square 85% Dark Chocolate and up to 2 glasses red wine (44 SUGAR CALORIES) 388 SUGAR CALORIES 1 string cheese stick (0 SUGAR CALORIES) 1 whole wheat pita topped with 3 slices fresh Mozzarella, 1/2 sliced tomato, and 4 basil leaves, baked into a pizza (62 SUGAR CALORIES) 1/4 cup pumpkin seeds (0 SUGAR CALORIES) 1 whole wheat tortilla/ wrap filled wtih1 sliced cooked chicken breast, 2 Tbsp. salsa, 1/4 sliced avocado, served with 1/4 cup black beans (142 SUGAR CALORIES)

SLIM

1/2 cup cottage cheese topped with 2 Tbsp. chopped walnuts and 1 tsp. cinnamon served with coffee with half/half (0 SUGAR CALORIES)

10 almonds (0 SUGAR CALORIES)

1/4 cup pumpkin seeds (0 SUGAR CALORIES)

2 Romaine lettuce leaves filled with a mixture of 1 can tuna, 2 Tbsp. mayo, 1 chopped green onion, 1 Tbsp. lemon juice (0 SUGAR CALORIES)

3 slices ham rolled with 3 slices provolone cheese, served with 5 cucumber slices spread with cream cheese (0 SUGAR CALORIES)

MEAL PLANNER

1 string cheese stick (0 SUGAR CALORIES)

1 hardboiled egg (0 SUGAR CALORIES)

1 hardboiled egg (0 SUGAR CALORIES) 1 cup whole wheat pasta tossed with 4 grilled shrimp, 3 sliced cherry tomatoes, olive oil, garlic salt, red pepper flakes, and salt and pepper. (151 SUGAR CALORIES)

1 grilled chicken breast topped with 1 thick slice tomato, 2 basil leaves, and 1 Tbsp. balsamic vinegar (0 SUGAR CALORIES)

2 cups spinach topped with 1 sliced grilled flank steak, 5 halved cherry tomatoes, 5 halved kalamata olives, and 2 Tbsp. feta cheese, drizzled with olive oil and vinegar (0 SUGAR CALORIES) 1 square 85% Dark Chocolate and up to 2 glasses red wine (44 SUGAR CALORIES)

1 square 85% Dark Chocolate and up to 2 glasses red wine (44 SUGAR CALORIES)

1 square 85% Dark Chocolate and up to 2 glasses red wine (44 SUGAR CALORIES)

1 square 85% Dark Chocolate and up to 2 glasses red wine (44 SUGAR CALORIES) 286 SUGAR CALORIES

1 square 85% Dark Chocolate and up to 2 glasses red wine (44 SUGAR CALORIES) 352 SUGAR CALORIES

44 SUGAR CALORIES

44 SUGAR CALORIES

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RECIPE

INGREDIENTS

1 medium tomato 1/4 cup rotisserie chicken 2 Tbsp. mayo 1/2 scallion 1 Tbsp. cilantro 1 tsp. lime juice garlic powder chili powder cumin salt and pepper to taste

DIRECTIONS

STUFFED TOMATO

1. Hollow out the tomato, chop the scallion and cilantro, and shred the rotisserie chicken. 2. Mix chicken, mayo, scallion, cilantro, lime juice, garlic powder (pinch), chili powder (pinch), cumin (pinch), and salt and pepper. 3. Fill tomato with mixture and serve. SUGAR CALORIES = 0 Serves 1

RECIPE

INGREDIENTS

4 slices cheddar cheese 1/4 tomato 2 Tbsp. guacamole 2 slices crusty bread butter

DIRECTIONS

GUACAMOLE GRILLED CHEESE

1. Preheat a skillet. Chop or slice the tomato. 2. Layer cheese, guacamole, and tomato slices between the two slices of bread. 3. Add butter to the pan and grill the sandwich, flipping once.

SUGAR CALORIES = 117 Serves 1

RECIPE

INGREDIENTS

For the Scallops 12 large scallops 4 Tbsp. chives, chopped olive oil salt and pepper, to taste For the Mashed Potatoes 1 1/2 lbs. potatoes 1/2 tsp. salt 4 Tbsp. heavy cream 2 Tbsp. butter 1 Tbsp. half-and-half

DIRECTIONS

SAUTED SCALLOPS

1. For the Scallops: In a skillet, heat oil. Cook scallops about 6 minutes, or until browned and apaque, turning once. 2. For the Mashed Potatoes: Put potatoes and salt into a saucepan Cover with water. Bring to boil, reduce heat and simmer, covered, 15-20 minutes, or until done. Warm cream and melt butter, together. Drain water from potatoes. Put hot potatoes into a bowl. Add cream and melted butter. Use potato masher to mash potatoes until well mashed. Use a strong spoon to beat further, adding milk to achieve the consistency you desire. 3. Plate 1/2 cup mashed potatoes and 3 scallops. Top with 1 Tbsp. chives and salt and pepper to taste. SUGAR CALORIES = 72 Serves 4

FITNESS

THE SCIENCE
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