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packet week 12

carb swap

newstubborn fat — gone!

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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.

contentsweek 12

parker’s old-fashioned pancakes....................................................4

super cheesy ham omelet................................................................5

quattro fomaggio pizza..................................................................6

bold pork 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

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

parker’s old-fashioned pancakes | serves 4saves 148 sugar calories

Denny’sButtermik Pancakes

belly badsugar calories = 272

belly goodsugar calories = 124

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.

Pancakes:21⁄3 cups Arrowhead Mills Organic Soy Flour 2 Tbsp. plus 1⁄2 tsp. baking powder1 tsp. xylitol1⁄2 tsp. salt4 eggs1 1⁄3 cups half-and-half1⁄3 cup Almond Breeze Vanilla Unsweetened Almond Milk 2⁄3 cup water5 Tbsp. melted butter, divided use

Other sides:8 Tbsp. Joseph’s Sugar Free Maple Syrup 4 Tbsp. butter

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1. For the omelet: Whisk the eggs and half-and- half; season to taste. Heat a small nonstick 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.

Omelet:3 eggs2 Tbsp. half-and-halfSalt and pepper, to tasteCooking spray2 slices of ham, diced (approximately 1⁄3 cup) 1⁄4 cup shredded cheddar cheese

Other sides:1 Whole Grain Wheat English Muffin1 Tbsp. butter1 Tbsp. Nature’s Hollow Sugar Free Raspberry Preserves1⁄2 cup Cascadian Farm Hash Browns 2 strips of bacon, cooked

super cheesy ham omelet | serves 1saves 264 sugar calories

Denny’sHam & Cheddar Omelette



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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.

4 (6”) Sara Lee Mr. Pita Whole Wheat Pita Breads 8 Tbsp. Seeds of Change Romagna Three Cheese Pasta Sauce1⁄2 cup grated mozzarella1⁄2 cup grated provolone1⁄2 cup grated fontina 1⁄2 cup grated Parmesan2 Tbsp. chopped fresh basil Grated Parmesan, for serving Red chili flakes, for serving

quattro formagio pizza | serves 4 saves 158 sugar calories

DiGiornoFour Cheese Pizza



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Hungry-ManBoneless Pork



bold pork spareribs | serves 4saves 348 sugar calories

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.

Spareribs:2 lbs. pork spareribs, cut into 3-bone serving

sections2 Tbsp. McCormick Grill Mates Mesquite Grill

Seasoning1 cup Scott’s Barbecue Sauce

Other sides:4 ears corn on the cob (5 1⁄2” to 6 1⁄2”)1 cup Simply Potatoes Red Potato Wedges2 Tbsp. butterSalt and seasonings, to taste8 Tbsp. Scott’s Barbecue Sauce, for serving

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Denny’sLemon Pepper Grilled Tilapia



golden grilled tilapia | serves 4saves 76 sugar calories

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.

Fish:4 (6-oz.) tilapia fillets1⁄3 cup white wine1 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,

cooked1 lemon, cut into 8 wedges

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ChipotleCarnitas Soft Tacos



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 11⁄2–21⁄2 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.

Tacos:1 1⁄2 lbs. pork shoulderSalt and pepper to tasteWater or chicken broth, as needed 1 garlic clove, chopped1 Tbsp. bay leaf1 Tbsp. black pepper1⁄4 cup chopped cilantro1⁄4 cup chopped red onions1 cup lettuce, shredded1 avocado, diced8 (6”) Mission Yellow Corn Tortillas

Other sides:8 lemon wedges8 Tbsp. sour cream8 Tbsp. La Victoria Salsa Suprema

zesty carnitas tacos | serves 4saves 242 sugar calories

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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.

Stir-Fry:1 lb. pork tenderloin, trimmed 2 Tbsp. vegetable oil3 cloves garlic, chopped1 cup chopped broccoli florets 1⁄2 cup sliced carrots1⁄2 cup sliced celery1⁄2 cup sliced water chestnuts, drained 1 cup soybean sprouts2 packets stevia1 tsp. red pepper flakes1⁄4 cup soy sauce1 Tbsp. balsamic vinegar2 tsp. toasted sesame oil1⁄4 cup green onion, chopped

Other sides:2 cups Uncle Ben’s Long Grain & Wild Rice, cooked

sumptuous pork stir-fry | serves 4saves 152 sugar calories

Panda ExpressSweet & Sour Pork



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parker’s old-fashioned

pancakes


pancakes


pancakes


pancakes

1 string cheese stick

celery with cream cheese



quattro formagio pizza

zesty carnitas tacos






1 hardboiled egg 1 hardboiled egg 1 hardboiled egg 1 hardboiled egg

bold pork spareribs

golden grilled tilapia

sumptuous pork stir-fry

bold pork spareribs



bold pork spareribs

1 glass red wine &/or 1 square dark chocolate







1/4 cup mixed nuts

1/4 cup mixed nuts

1/4 cup mixed nuts

super cheesy ham omelet






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pancakes


pancakes


pancakes











bold pork spareribs (no

corn or potatoes; add a side salad)

golden grilled tilapia (no

rice; add more broccoli if desired)


bold pork spareribs



bold pork spareribs








1/4 cup mixed nuts

1/4 cup mixed nuts

1/4 cup mixed nuts

super cheesy ham omelet (no English muffin or

hash browns)






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 scal-lions, 1/2 cup chopped water chestnuts, 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)

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zesty carnitas ta-cos (no tortiallas; add extra lettuce to make a salad)









(no rice; add extra veggies if

desired)






(no rice; add extra veggies if

desired)










1/4 cup mixed nuts

1/4 cup mixed nuts

1/4 cup mixed nuts


hash browns)


hash browns)


hash browns)

























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LIVE COACHING

pass it on card



Write to Your Representativehttp://www.house.gov/representatives/find/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 Generationhttps://www.healthiergeneration.orgThe 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 Peoplehttp://www.healthypeople.gov/2020/default.aspxJoin 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.”

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Certificate of Completion

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Date



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