This book is not proposed as a substitute for medical guidance from a doctor.

The reader should

regularly consult a doctor in all matters relating to his or her health, particularly when there are any
symptoms that may require diagnosis or medical attention.

Copyright © 2019 Svelte LLC

All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any
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For permission requests, write to the publisher, addressed “Attention: Copyright Coordinator,” at the
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All rights reserved 2019
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mere@[Link]

2
About Meredith Shirk, CPT

Meredith Shirk has been in the health and fitness industry for over a decade with a
Magna Cum Laude Biology degree, certification as a personal trainer with the National
Academy of Sports medicine (NASM), and a mind, body nutrition specialist.
Over the years she’s helped athletes, celebrities, models… and people just like
yourself… make their dreams become reality achieving their best body, inside and out.
‘Mere’, as her clients and subscribers know her, is the CEO of Svelte Media &
Training. She’s also the creator of the cutting-edge 1-minute workout plan, One &
Done, that
she’s been successfully teaching to clients for the past 12 years.
Mere has over 60K subscribers and followers combined on Facebook and her
YouTube channel, spreading the message of ‘total mind, body, health’ globally.

Let’s get social! Double click the icons below to follow and subscribe to stay up to date
with free video workouts, weight loss tips, recipes and more!

3
Table of Contents

Introduction ……………………………………….……...5-7


The Two Biggest Enemies of +40 Women………………8


The Two Best Friends of +40 Women …….……………11


Case Study: Jill’s Story……………………………….…..12


Supreme Super Foods: The Ultimate MetaInfluencer…14


The MetaBoost Connection………………………………18


11 Super Food Slow Cooker Meals..…………….….…..21


4
Thank you so much for choosing to get the 11 Metabolism Boosting, Fat Burning Desserts ebook!

Before I share them with you, I’d like to share with you why eating these superfoods are so important to lose
weight… and keep it off.
You see, it’s because these super foods are the key to igniting your cellular engine and flipping your metabolic
switch.
These are the ‘king’ of the super foods. I call them ‘Supreme Super Foods’ and there’s actually 5 that do
wonders for an aging body including help… boost your metabolism, balance hormones, reduce inflammation,
and promote younger looking skin.
The power nutrients in these super foods are important at any age… but I believe they’re something EVERY
woman needs in their 40s and beyond.
If you’re 40+ and struggling to lose weight -- like my client Jill W. was -- you’ve probably reached you’re wit’s
end… not only to drop pounds or inches… but also to get toned AND keep the weight off.
In other words, get the body you desire… and maintain it.
You see Jill is 61. And the fact is, once we’re over 39, things change in our bodies that will affect weight loss
and body goals. We’re battling more than just going down a pant size or two… there’s sluggish metabolism,
imbalanced hormones, reduced energy levels, and overall aches and pains making high impact exercises
nearly impossible.1 2
I call these obstacles, ‘MetaBlockers’. And when we hit one, it’s like hitting a brick wall and can crush one’s
confidence… and hope.
So when MetaBlockers happen, many women over 40 get frustrated and just give up… they are tired of yo-yo
dieting, they are exhausted of working hard for little results, they are aching from trying to do exercises their
bodies can’t handle anymore, or worse, they are disgusted of losing the weight just to gain back more than
they lost.
Ultimately, they abandon their body goals and ‘think’ they have to settle on the body they have for the rest of
their lives.
Well, I’m here to blow the lid off this myth and tell you that if you’re 40, 50, 60 or more, you CAN still get the
body you desire (and deserve!) as well as look and feel better than you have in YEARS!
Consider me your ‘metabolic insider’ to help you make the connection between carefully selected superfoods
and your body’s cellular chemistry for incredible, sustainable results.
I promise you, you can do this… and do it without a personal chef, without a private trainer, without going
under the knife, without starving yourself, without spending hours in the gym, and without a fat wallet.
The plain truth: All you need is to arm yourself with the RIGHT information, and then decide if you’re ready to
transform yourself into the BEST you possible.
I’m going to be brutally honest here. This is not for everyone. If you’re not ready (or willing) to commit to a
small change for a big transformation in your total body, health and mind… this may not be for you.
But if you’re over 40 and tired of the frauds, fads and phonies out there, I’m here to bust myths and simplify the
hype to help you become a leaner, healthier, confident and radiant women from the inside, out.

1 h'ps://[Link]/over-40-body-changes/
2 h'p://[Link]/youre-turning-40
5
Jill W. was not born with fast metabolism or good genes. She’s simply a normal gal who decided she was
going to make a change in her ‘cellular engine’ to get the results she wanted… and keep the weight off.3
I’ll share the details about her amazing transformation in just a bit.
But first, you’re going to discover the secrets to igniting YOUR cellular engine to melt fat for lasting results.4
Who says you have to live with feeling sluggish and puffy… or have a soft midsection and dull complexion?
There is light at the end of the tunnel, and I can’t wait to meet you on the other side. 


Hi. My name is Meredith Shirk. I’ve been in the health and fitness industry for over a decade
with a Magna Cum Laude Biology degree, certification as a personal trainer with the National Academy of
Sports medicine (NASM), and a mind, body nutrition specialist.
Over the years it’s been my privilege to help athletes, celebrities, models… and people just like yourself…
make their dreams become reality.
You see, it’s not just a profession for me… it’s my passion.
After dozens of hours of research and countless real-life clients, I decided to tackle the struggles for women
over 40 and search for an easy, yet powerful solution.
I started to break down the challenges, analyze the trends, isolate the culprits, and make the connection
between female aging, nutrition, and natural metabolic influencers.
I’ve heard countless stories from women who’ve tried everything with lackluster results. Quite frankly, they
were at their wit’s end with… 


The struggle with losing weight and keeping it off.


The confusion about ‘intake’ and ‘output’, why being active and
eating ‘healthy’ just doesn’t cut it past 39.


The helplessness staring in the mirror and not seeing the same
face you remember looking back at you.


The frustration of no matter how many sit ups you do, there’s
still that ever-present lower ‘pouch’ and ‘love handles.’

So I started connecting the dots.

I noticed that the right combination of nutrients can naturally trigger dormant cells to ‘reignite’ causing a
dynamic chain reaction that affects the metabolism and changes the body from the core.

3 h'ps://fi[Link]/personal-trainer-blog/5-fat-loss-triggers-ignite-metabolism/
4 h'ps://[Link]/arDcles/[Link]#flaxseeds
6
 I shared this mind-blowing information with my clients, and their reaction brought tears to my eyes.
They finally had answers – and more importantly – an action plan, to help them regain control over their
body… and life. They were ecstatic.
Not only did they feel better than they had in a loooong time, but they actually looked younger, leaner and
healthier.
And confidence? Boy, did they ever have it.
These ladies are now +forty, feisty and fearless. When they walk in a room, heads turn. They have an
undeniable presence about them.
Their friends, families, and co-workers couldn’t ignore their stunning metamorphosis, either.
Each one of them told me virtually the same thing: That they couldn’t believe how their body (and life!) was
transformed by simply knowing not only the RIGHT foods to eat, but
the RIGHT combination of foods to eat to spark a cellular chain
reaction which creates energy and burns fat.
This, coupled with targeted exercises and muscle-awakening isometric
movements (specifically developed for +40 women to obliterate
common problem areas), packs a powerful one-two punch that finally
knocks out fat, forever. It is literally a ‘metablueprint’ to being fit and
fabulous!
I call this the MetaBoost Connection.
I shared this mind-
“…I’ve lost several inches and blowing information
with my clients, and their reaction brought tears to my eyes.
I’m very happy with my results…
They finally had answers – and more importantly – an action
and it doesn’t take a lot of
plan, to help them regain control over their body… and life.
time out of your day, I’m a busy
They were ecstatic.
mom… I don’t have hours to spend
Not only did they feel better than they had in a loooong time,
in the gym… I just LOVE the but they actually looked younger, leaner and healthier.
program. Thank you Meredith! ”
 And confidence? Boy, did they ever have it.
~Denise T., Florida
These ladies are now +forty, feisty and fearless. When they
walk in a room, heads turn. They have an undeniable
presence about them.
Their friends, families, and co-workers couldn’t ignore their stunning metamorphosis, either.
Each one of them told me virtually the same thing: That they couldn’t believe how their body (and life!) was
transformed by simply knowing not only the RIGHT foods to eat, but the RIGHT combination of foods to eat to
spark a cellular chain reaction which creates energy and burns fat.
This, coupled with targeted exercises and muscle-awakening isometric movements (specifically developed for
+40 women to obliterate common problem areas), packs a powerful one-two punch that finally knocks out fat,
forever. It is literally a ‘metablueprint’ to being fit and fabulous!
Let me explain…

7
 The Two Biggest Enemies
of +40 Women!
As women age, our hormones start changing which affects the overall cellular chemistry of our bodies.
Our metabolism seems to be in hibernation. Energy levels start to plummet. Our belly appears to be constantly
bloated. Our waistline isn’t as cinched as it used to be. And our skin has lost its youthful glow.
It’s like a cellular light switch that has been flipped into the
‘off’ position for burning fat, vigor, and weight loss…
…yet that same switch has been turned ‘on’ for
inflammation, weight gain, and lethargy.
This is the MetaSwitch.
The MetaSwitch is the master control of our body’s ability
to operate at optimum levels on a daily basis.
Once this switch has been flipped, everything we thought
we knew about our body has also been flipped. It’s a
cellular chaos.
What once was, isn’t anymore… the amount of exercise we need to do to lose weight, the amount of calories
we can burn daily, the types of foods we can tolerate, the amount of elasticity in our skin… just to name a few.
Our body ceases to perform as it once did when it was younger.
But like any switch, it can be reversed if you address the core of the connection.


8
 Enemy #1: Metabolism
As females, nature makes sure our bodies are always ‘prepared’ for the arrival of
offspring. Research has shown that in our child-bearing years fat cells are typically Make sure your
stored around our mid-section as those are the prime areas energy can be daily diet is rich with
accessed rapidly for lactating purposes. phytoestrogen-dense foods!
However, after 39, female estrogen levels nosedive and the body starts to stop it’s Quit simply, eat foods that
preparation for childbirth. Metabolism slows down, and fat tends to deposit in in the naturally increase the body’s
hips, thighs, belly and buttocks. estrogren levels. The
following foods contain
Your cellular engine which used to transform food and nutrients into energy is now some of the highest levels of
moving at a much slower pace, and energy is being stored to fat.
phytoestrogen: flaxseed,
The basal metabolism is the body’s bare minimum level of energy needed to live at soybeans, tofu, soymilk,
a rested state. The metabolic rate is the rate the body uses ‘calories’ for energy. dried apricots, hummus,
pistachious, chestnuts,
In our 20s and 30s, approximately 75% of consumed calories are used for the
almonds, alfalfa sprouts,
body’s function (i.e. respiration, digestion, etc.), not including exercise.
dried dates, green beans &
However, research indicates after age 20, that rate slows to a glacial pace of 10% mulDgrain bread.
each decade. So by the time we’re 50, that’s a staggering 30% drop! Coupled with
the fact that we lose an average of 3-8% of muscle every year after age 30, and
increasing muscle helps increase your metabolism. This double-whammy makes
losing weight after age 39 a real challenge.5 6
Let’s break this down…
So in your 40s if your resting body burns 1400 calories/day, when you’re 50, you’ll Celeb’s Secret
burn 1,150/day… MetaBooster! Wanna know
how A-listers get red carpet
…In your 60s 1,083 calories/day.
ready and drop 5-10 lbs in a
…In your 70s 1,028 calories/day. ma'er of days? It’s drinking
a healthy power shot. This is
That is why counting calories produced results when you were younger but doesn’t not for a surge of energy
do squat now!
and will not make you
In your 40s and beyond, you’re literally going through your resting calories faster nervous or ji'ery. It’s just
each day, which makes gaining weight easier.7 the right blend of nutriets to
boost your metabolism,
Naturally increase your metabolic rate at a cellular level. This can help
flush fat, melt inches off your waist, and produce more energy for reduce bloaDng, and trigger
increased vitality. This will also help promote circulation for the fat loss. I call this one the
appearance of healthier, younger-looking skin! ‘Citrus Rejuvinator’. Here’s
what you’ll need: 1 lemon,
sliced thin. 1 lime, sliced. 1
whole grapefruit, 1/3 inch
slices. OpDonal: 1/2
cucumber sliced. Cheers!

5 h'ps://[Link]/good-advice/how-to-increase-metabolism-aKer-40/
6 h'ps://[Link]/living-be'er/why-metabolism-slows-as-you-age
7 h'ps://[Link]/how-to-lose-weight-aKer-40/
9
 Enemy #2: Inflammation
Fluctuations in estrogen levels can cause bloating (water retention) and
inflammation.
Inflammation can also be caused by poor lifestyle and nutrition choices.
Inflammation can be anywhere in the body, and more times than not, you may not Women over 40
even see it OR feel it. should avoid these 10
shocking inflammagtory-
It’s like a thief that slowly steals the body’s form, function and vitality. It can go
causing foods at all costs:
under the radar for years, until it’s too late.
Powdered coffee creamers,
Over time, if left untreated, inflammation can have a devastating impact on your diet soda, bacon, hot dogs,
body and organs.8 french fries, white pasta,
Even more frightening is that chronic inflammation can be the catalyst of several white bread, fruit juices,
life-threatening diseases including hypertension, diabetes, atherosclerosis, and skinny la'es & california
cancer.9 rolls!
That’s why I don’t say this lightly, and I’m not trying to scare you. But this is
serious… for life and longevity… women over forty need to be vigilant and stop
inflammation in its tracks.
Better than that. We need to prime our bodies to be inflammation-free from the moment we celebrate our 40th
birthday.
Naturally purge your body of inflammatory causing agents and toxins. This will help your muscles
and joints as well as reduce belly bloating. Start repairing the damage of your youth and get on the
path to a healthier, leaner body!

8 h'ps://[Link]/health/nutriDonist-shares-middle-age-diet-lifestyle-advice-t154054
9 h'ps://www.fi[Link]/archives/2018/03/what-causes-the-chronic-inflammaDon-of-aging/
10
 The Two Best Friends
of +40 Women!
Before you read any further, I’d like for you to ask yourself some questions.
Be honest with yourself.
There’s no right or wrong answer. Just some indicators if you are ready to make the MetaBoost Connection
or not.

Do you feel sluggish on a daily basis?


Do you get a sound night’s sleep for at least 7 hours?

Have you remained the same weight in recent hits (i.e. plateaued), even though your food intake hasn’t
changed?

Do you feel bloated and puffy, even when it’s not that time of the month?

Have you noticed a difference in your hair, skin or nails?

Does it seem like exercising several times a week is producing no significant results?

Could you stand to lose at least 10 lbs?


Before you get down on yourself if you answered at least ‘yes’ to three of these questions, I want you to take a
deep, cleansing breath.
Clear your mind of negativity, fear or frustration.
Get ready to receive some wonderful news and repeat these four sentences. It will be your personal mantra for
success:
I AM NOT ALONE. THERE IS HOPE. THERE IS A SOLUTION. I HAVE THE POWER TO CREATE CHANGE.
It’s that simple.
Now, you are ready to make the MetaBoost Connection!

11
 Case Study: Jill’s
Story
Detox Done Right
Detoxes have a purpose and can
truly cleanse your system of toxins
and impuriDes. When done
correctly, it can be the perfect
Meet Jill W. She’s from the United Kingdom and has two
catalyst to kick off a complete
daughters. She reached out to me recently to share with nutriDonal program. But it
me her struggle and success with being +40 and feeling SHOULDN’T be used as a way to
tired, frustrated and ready to give up hope on ever
‘cheat’ then ‘flush’ the body. To eat
achieving weight loss at her age… and keeping it off.
garbage foods and think it’s ‘ok’
Like many women, Jill started gaining weight after she because you’re going to purge your
turned 50 and her metabolism came to a halt. She didn’t system when you cleanse. People
like how she looked or felt. that do this, never really learn the
Jill started fighting that upward battle of yo-yo dieting. She’s lose weight. Then proper blend of nutrients that
after a short time would put most the weight back on again. become fuel for your cellular engine.
You’d be sefng yourself up for
Jill was doing a mix of things: She did some juicing programs… some failure like thousands of others. For
detoxes… and some fitness bootcamps. sustainable… and conDnued weight
The bootcamps were pretty aggressive, too, allowing only 1200 calories/day lose -- ESPECIALLY if you’re +40 –
and a total of 8 hours/day fitness for 7 days. lifestyle… longevity are key!

Jill lost some weight once again, but then hit the all too familiar plateau.
You see, what Jill was doing wasn’t sustainable. She had the determination and
motivation, but not the correct information to help her keep her metabolism
reeved up for continued weight loss.
This is when I met Jill. She started my system based on the right combination of nutrition AND the right fitness
routines targeted for +40 women, and leaped over that weight hurdle with ease.
RESULTS: Jill lost 14
lbs in the first 14
days, as well as 13
inches. In just a Fat MelHng Elixir
few short months, Jill
lost a total of 40 lbs, 26 inches, Here’s one simple tonic that is tasty
and 12% body fat! and boosts your metabolism. Take
3oz. of warm water, 1 tbsp. of
Even more eye-popping, is the
honey, 1 tbsp. of lemon juice, 1 tsp.
inches Jill lost was off the
of ginger (ground or fresh), and 1
notorious problem areas for over
40 women… 6 inches off hips, 8 pinch cayenne pepper. Mix, drink
inches off waist, 4 inches off each daily, and watch the pounds shed off
thigh, and 2 inch off each arm. your body.
Simply remarkable, and
12
inspirational.
And guess what, not only did the fat melt off, but she developed muscle tone.
Jill’s biggest tip: “Just keep at it!”
Does Jill’s story sound familiar to you?
Have you struggled with your metabolism after age 40?
Did you gain weight easily in recent years, then IF you were able to lose a few pounds, only saw it come back
and then some?
If so, then please keep reading on...

13
 Supreme Super Foods: The Ultimate
MetaInfluencer!
I’ll fill you in on the MetaBoost Connection in a minute.
First, I’d like to tell you a little bit about the ‘MetaInflucencers’ – special foods and nutrients -- that can cause a
cellular combustion to burn fat, reduce inflammation, and create natural, sustainable energy.
Certain foods can cause a reaction in the body. Some foods may help you raise your metabolism. Others may
help balance hormones naturally. Several may be natural anti-inflammatories. And a few may help promote
healthier, younger looking skin.
But there’s a select few ‘Supreme Super Foods’, which I alluded to earlier, that DO IT ALL!
Sound too good to be true? Check this out…

14
Supreme superfoods are what you want to consume… what you NEED to consume.
Are they ‘ugly’, ‘strange’, and ‘weird’? Maybe.
But I think weird is good.
And I believe these foods should be a STAPLE to your daily nutrition plan… that’s why they are the 5 pillars of
my MetaBoost Connection system.
Let me explain…
Pillar #1 Flaxseed. Research shows that the fiber in flaxseed helps metabolism by
increasing energy, reducing fat, and improving glucose.10 In addition, lignans, which are the
type of phytoestrogens in flaxseed, can change estrogen metabolism and naturally promote
hormone balance.11 One study even found that eating flax seeds decreased hot flashes in pre
and menopausal women by 60%.12 Flaxseed oil is also a source of polyunsaturated fatty
acids such as alpha-linolenic acid (ALA). The alpha-linolenic acid and related chemicals in flaxseed oil seem
to decrease inflammation, which is why some use it to treat rheumatoid arthritis.13 Finally, packed with
Omega-3 fatty acids and antioxidants, flaxseed is a powerful leader in anti-aging.14

Pillar #2 Ginger root. Studies show that ginger helps decrease inflammation, stimulates
digestion, and suppresses your appetite.15 Recent studies also show ginger to increase the
metabolism in animals by 20%.16 In addition, ginger contains around 40 antioxidant properties
that prevent free radical damage and protect against aging as well as evens skin tone and
improves elasticity for a more youthful appearance.17


Pillar #3 Lentils. Lentils are rich in complex carbohydrates, a nutrient that

boosts the metabolism and helps the body to burn fat.18 Lentils are high in fiber and
magnesium, and magnesium has been shown to help reduce inflammation. 19 Furthermore,
lentils are rich in folic acid, which is another key micronutrient essential
for balancing the hormones.20 Last but not least, lentils provide antioxidants such as Vitamin A
and Vitamin C, which bind with and destroy free radicals, reducing oxidative damage to cells.21

10 h'ps://[Link]/releases/2019/02/[Link]
11 h'ps://[Link]/erfc/healthy-nutriDon-now/foods/flaxseeds-and-breast-cancer

12 h'ps://[Link]/flax-seeds/
13 h'ps://[Link]/vitamins/ai/ingredientmono-990/flaxseed-oil
14 h'ps://[Link]/flaxseed-benefits-that-have-changed-my-life/
15 h'ps://[Link]/health/ginger-for-weight-loss
16 h'ps://[Link]/arDcle/440604-does-ginger-burn-fat/
17 h'ps://[Link]/benefits-of-ginger
18 h'ps://[Link]/health-benefits-of-lenDls-superfood-weight-loss
19h'ps://[Link]/lifestyle/wellness/concerned-about-inflammaDon-these-foods-may-help/2017/10/31/
bf9215b6-b9b2-11e7-be94-fabb0f1e9p_story.html?noredirect=on
20 h'ps://[Link]/recipes/brown-lenDl-stew/

21 h'ps://[Link]/blog/5-reasons-why-you-should-eat-lenDls
15
 Pillar #4 Avocados. Avocados are rich in healthy fats which has
been show to boost metabolism. Researchers also found that
people who eat avocados tend to have less belly fat than those
who don't.22 Being such a great source of healthy Fat Burning Desserts!
monounsaturated fats and antioxidants, avocados can dampen
your body's inflammatory response and help with diseases like Yes, you read right. You can
multiple sclerosis.23 Want to hear another shocker? Avocados actually eat your way to thin IF
are loaded with beta-sitosterol, which can effect blood you’re consuming the right
cholesterol levels and help balance the nutrient-dense foods, that is,
stress hormone cortisol!24 Lastly, I bet you didn’t know a whole avocado Supreme Super Foods. And 2 of
contains 14 grams of fiber, which expedites the removal of toxins that can the top 5 Supreme Super Foods
lead to aging.25 are actually common in dessert
recipes but there are dozens of
MetaInfluencers that can be used
Pillar #5 Cinnamon. Not only does the sweet spice, in dessert recepies. So you can
cinnamon, have anti-inflammatory properties, studies show literally have your cake and eat it
that the anti-oxidants in cinnamon help your body fight too! These desserts will taste so
infection and repair tissue… a natural anti-aging super sinfully delicious you’ll NEVER
spice!26 Some research shows a link between cinnamon and guess can actually help you burn
fat, drop pounds, and lose
increased metabolism, since our bodies use more energy to
inches. But it will. More to come!
process the spice than it does for other foods.27 Even more
eye-opening is a recent report form the American Society for Biochemistry
Keep reading…
and Molecular Biology. The study identifies cinnamon as a "metabolic
powerhouse" that could even encourage positive changes at the cellular
level.28 Want to stop wrinkles before they even start? Well cinnamon is your
spice of choice. Insulin spikes can cause blemishes and premature skin
aging. By helping collagen production, circulation, and blood sugar
regulation, cinnamon can make you look years younger.29

22 h'ps://[Link]/good-food/avocados-help-you-lose-belly-fat/
23 h'ps://[Link]/mulDple-sclerosis/anD-inflammatory-foods-ms/
24 h'ps://[Link]/p/10-foods-that-can-help-balance-your-hormones-naturally-3601864
25 h'ps://[Link]/beauty/health-fitness/advice/g8266/best-anD-aging-foods/
26 h'ps://[Link]/nutriDon/10-proven-benefits-of-cinnamon
27 h'ps://[Link]fi[Link]/does-cinnamon-help-you-lose-weight-1087899
28 h'ps://[Link]/health-benefits-of-cinnamon
29 h'ps://[Link]/en-in/health/nutriDon/top-7-essenDal-spices-to-reverse-the-aging-process/ar-BBPBzdo
16
Honorable Mention
This MetaInfluencer is worth mentioning and should be part of most every meal due to its fat burning, appetite
suppressing properties… hot peppers.30
Capsaicinoids are the name given to the class of compounds found in members
of the capsicum family (also known as peppers). Capsaicin is the chemical
compound that gives hot peppers the heat you experience when eating them. It
is present in almost all peppers and varies from not detectable to scorching hot.31
These peppers (especially cayenne, chili, jalapeños) have a thermogenic effect
on the body. Simply speaking, your body creates eat (which burns calories) as it
digests spicy foods. 32
A new study reported in the medical journal, Obesity Open Access, monitored two research groups of men and
women. One group ingested (1) placebo capsule per day and one group ingested (1) two-milligram capsule of
capsaicinoids — the spice found in chili peppers per day.33
The data illustrated that those people who took the capsaicinoids capsule burned 116 calories more per day
than the group who took the placebo.
Now to put this in perspective, the average person burns roughly 100 calories per mile running on a treadmill.34
Based on the study above, the amount of calories burned with one ‘cayenne’ pepper capsule was 116 calories.
That would mean if you had three meals a day with cayenne peppers (or another capsaicinoids), you’d burn
about 348 calories… the same amount that would be burned if you ran 3 miles on a treadmill!.35 36
Can you imagine losing weight with no gym time required and just eating the right fat burning foods on your
plate?!37

30 h'ps://[Link]/health/food-nutriDon/cayenne-pepper-for-weight-loss
31 h'ps://[Link]/what-are-capsaicinoids/
32 h'ps://[Link]/arDcles/267248#benefits
33 h'p://[Link]/journals/obesity/arDcle-data/OOA-3-129/[Link]
34 h'ps://[Link]/health/fitness-exercise/running-burn-calories-per-mile
35 h'ps://[Link]/weight-loss/chili-peppers-burn-extra-calories/
36 h'ps://[Link]/health/fitness-exercise/running-burn-calories-per-mile#per-mile
37 h'ps://[Link]/weight-loss/chili-peppers-burn-extra-calories/
17
 THE METABOOST CONNECTION
I’m sure you’re thinking you’ve probably heard this before.
But there’s a lot of myths and misconceptions out there that can be confusing, misleading, and flat out lies.
I’m here to help navigate you through the all the nonsense and steer you towards the REAL truth with facts,
science, and personal evidence collected over the years.
According to a recent Harvard Health study, it IS possible to rev up a sluggish metabolism – especially when its
age related -- with the right nutrition and fitness program.38 39
Balancing healthy lifestyle choices, select ‘MetaInfluencer’ foods, and target exercises are the core drivers for
flipping that MetaSwitch!
The MetaBoost Connection was developed from passion and designed for function. It’s specifically
engineered for +40 women to regain control of their life, and quite literally, reshape their body.
And if you have a few minutes a day, and commit to the process, I promise you will see change.
Don’t you owe it to yourself?
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19
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20
 11 Super Food Slow Cooker Meals
#1. Chicken Chick Pea Casserole

Ingredients:
• 4 organic, boneless chicken breasts
• 1 1/2 tablespoon olive oil
MetaInfluencer!
• 2 onions finely chopped
• 4 cloves garlic finely chopped
• 2 tablespoon minced fresh ginger
• ½ red bell pepper MetaInfluencer!
• 2 teaspoon ground coriander
• 1 teaspoon coriander seeds
• 1 teaspoon kosher salt
• 1/2 teaspoon freshly ground black
pepper MetaInfluencer!
• 2 teaspoon balsamic vinegar
• 2 1/2 cups coarsely chopped
tomatoes canned or fresh
• 2 cans (15 oz each) chickpeas rinsed &
drained
• 2 cups packed fresh spinach leaves
• 3 tablespoons minced flat-leaf parsley

Instructions:
1. Heat olive oil in a large skillet over
medium heat. Add slicked or cubed
chicken breast and onions. Cook and stir
until the onions begin to brown, about 10
minutes.
2. Add garlic cloves, ginger, ground coriander, coriander seeds, salt, and pepper. Cook,
stirring, for 1 minute.
3. Stir in the balsamic vinegar and tomatoes.
4. Spread the chickpeas in the bottom of a crockpot (slow cooker). Pour the tomato mixture
over the chickpeas and stir well.
5. Cover the crockpot and cook on LOW for 6 hours or on HIGH for 3 hours.
6. Just before serving, stir in the spinach and parsley.
7. Serve as a side dish or quinoa as an entrée.

Note, you can leave out the chicken or substitute tofu to make this meal vegetarian friendly.

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#2. Southwest Quinoa Chili

Ingredients:
• 1 can beans (red, kidney or pinto)
• 1 large, peeled sweet potato
• Quinoa MetaInfluencer!
• 1 can of diced tomatoes OR 2-3 fresh roma
tomatoes
• 1 can tomato paste
• 1 chopped onion
• 1-2 tsp of garlic powder (to taste)
• Dash of spices: chili powder, turmeric,
oregano, and black pepper MetaInfluencer!
• Garnish with cilantro atop

Instructions:

1. Add all the onion, garlic, diced tomatoes, beans, sweet

potatoes, quinoa, tomato paste, chili powder, cumin,
oregano, onion & garlic powder and broth/water to the
bottom of the crockpot insert, stir until combined.
2. Turn on high and cook for 4 – 6 hours, or turn on low
and cook for 6 – 8 hours.

Note, you can also brown and add lean ground chicken or turkey for added protein.

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#3. Fabulous Frittata Italiano

Ingredients:

• 1 tablespoon extra virgin olive oil

MetaInfluencer!
• 1/2 cup diced onion
• 1 cup 2% shredded mozzarella cheese, divided
• 3 eggs
• 3 egg whites
• 2 tablespoons 1% milk
• 1/4 teaspoon black pepper MetaInfluencer!
• 1/4 teaspoon white pepper
• 1 (packed) cup chopped baby spinach, with
stems removed
• 1 Roma tomato, diced
• 1 red bell pepper MetaInfluencer!
• Salt to taste

Instructions:
1. In a small skillet, add oil and sauté onion on medium heat until tender, about 5 minutes.
2. Lightly spray the inside of the slow cooker with nonstick cooking spray. We like to make our own by filling
this reusable cooking spray bottle with olive oil or canola oil.
3. In a large bowl, combine sautéed onion, 3/4 cup mozzarella cheese, and remaining ingredients; whisk to
combine, and pour into slow cooker. Sprinkle remaining 1/4 cup cheese on top of egg mixture. Cover,
and cook on LOW for 1–1 1/2 hours, or until eggs are set and a knife inserted in the center comes out
clean.

Serve with side salad or fresh fruit. Perfect for breakfast, brunch or lunch.

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#4. Shrimp and Artichoke Delight

Ingredients:

• 1 cup chopped yellow onion

• 2 cloves of garlic, minced
• 1/4 cup freshly squeezed lemon juice
• 1 cup quinoa MetaInfluencer!
• 3 cups reduced sodium chicken broth
• 1/4 cup chopped sundried tomatoes (not packed in oil)
• 1 12oz package frozen quartered artichoke hearts
• 1/4 teaspoon sea salt
• 1/4 teaspoon freshly ground black pepper MetaInfluencer!
• 1lb large shrimp, peeled and deveined (uncooked, thawed if frozen)
• 2oz grated pecorino romano cheese
• 3oz baby spinach
• 1/3 cup chopped fresh parsley

Instructions:
1. In a nonstick skillet over medium-low heat, saute the onions until tender, about 5 minutes. Add the
garlic and cook for 1 more minute, stirring. Add lemon juice, increase heat to medium, and cook until
liquid is absorbed, about 1 minute.

2. Transfer to the slow cooker and stir in quinoa, broth, sundried tomatoes, artichokes, salt and pepper.
Cover and cook on high for 3-4 hours, or until sorghum is tender and the liquid is just about all
absorbed.

3. About 15 minutes before serving, stir in the shrimp and grated cheese. Cover and continue to cook on
high for another 10 minutes, or until shrimp are opaque. Fold in the baby spinach, stirring until cooked.
Add parsley.

Note, you can also substitute diced chicken breast, scallops, or tofu instead of shrimp.

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#5. Power Lentil Stew

Ingredients:
• 1 onion, small, finely chopped
• 1 carrot, peeled and chopped
• 1 stalk celery, pelled and chopped
• 1 ½ cups brown lentils MetaInfluencer!
• 5 cups vegetable stock, hot
• 2 cups water, hot
• 1 Tbs tomato paste
• 1/2 tsp cumin, powdered MetaInfluencer!
• 1/4 tsp pepper, freshly ground MetaInfluencer!
• 1/8 tsp chilli powder MetaInfluencer!
• 1 bay leaf
Instructions:
1. Put the veggies, lentils, stock, water, tomato paste and
spices into the slow cooker insert.
2. Cook on low for about 9 hours.

Serve as main dish or as side dish. Great recipe that freezes and reheats nicely.

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#6. Asian Curry Crock Pot
Ingredients:

• 16oz lean protein (chicken, turkey or extra firm tofu)

• 1–14.5oz can lite coconut milk (or full fat)
• 1 cup vegetable broth
• 1/4 cup Thai green curry paste (or red)
• 1 tbsp fresh minced ginger MetaInfluencer!
• 1/2 tsp turmeric MetaInfluencer!
• 1 tsp salt
• 1 tsp black pepper MetaInfluencer!
• 1 tbsp coconut sugar
• 1 medium onion, chopped
• 1 1/2 cups sliced bell pepper MetaInfluencer!
• 3/4 cup peas
• Brown rice or quinoa MetaInfluencer!

Instructions:
1. Add coconut milk, vegetable broth, green curry paste,
ginger, turmeric, salt, and coconut sugar to the slow
cooker. Whisk until well combined.
2. Add onion, bell pepper, peas, and eggplant, stirring to
combine. Cook on high for 3-4 hours.

3. While the mixture is cooking, cut your protein into bite

sized pieces and cook separately in skillet.

4. When the curry has 30 minutes left to cook, add the cooked tofu. Allow curry and tofu to cook for the
remaining 30 minutes and serve over brown rice or quinoa if desired.

Consider adding additional vegetables such as cauliflower and carrots for extra nutrients and color.

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#7. Savory Chicken Stew

Ingredients:
• 1 1/2 pounds butternut squash peeled,
seeded & chopped into 1/2-inch pieces
• 3 1/2 cups chicken broth
• 1 1/2 pounds of shredded chicken or
turkey
• 1 tablespoon extra virgin olive oil
MetaInfluencer!
• 1 medium yellow onion finely chopped
• 1 carrot, peeled and chopped
• 1 red bell pepper, chopped
MetaInfluencer!
• 1/2 teaspoon kosher salt
• 4 cloves garlic minced
• 1 1/2 teaspoons dried oregano
• 1 14 ounce can petite diced tomatoes
• 2/3 cup uncooked quinoa
MetaInfluencer!
• freshly ground black pepper to taste
MetaInfluencer!
• 1/4 cup minced fresh flat-leaf parsley

Instructions:
1. Add items into slow cooker.
2. Cook on high for 4-5 hours.
3. Stir in parsley and serve.

Consider adding carrots and/or chickpeas for color and flavor.

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#8. Fit n Fabulous Fajitas

Ingredients:
• 1 tbs chili powder MetaInfluencer!
• 1 ½ tsp cumin
• 1 tsp salt
• 1 tsp black pepper MetaInfluencer!
• ½ tsp oregano
• ½ tsp paprika
• ¼ tsp garlic powder
• ¼ tsp red pepper flakes
MetaInfluencer!
• 1 ½ lbs lean chicken cut into strips
• 1 red bell pepper cut into strips
MetaInfluencer!
• 1 green pepper cut into strips
MetaInfluencer!
• 1 onion cut into strips
• 15 ounces diced tomatoes (or can use salsa)

Instructions:
1. Add items into slow cooker. Mix.
2. Cook on high for 2-3 hours.
3. Serve.

To make this meal extra low carb, consider serving with large leaf lettuce (instead of tortillas) and
quinoa.

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#9. Healthy Meatballs and Zoodles

Ingredients:
• 2–3 medium size zucchini make into spiral-cut
noodles
• 2 tsp extra virgin olive oil MetaInfluencer!
Sauce

• 28 ounces crushed tomatoes

• 1 garlic clove, minced
• Salt & black pepper to taste MetaInfluencer!
Meatballs

• 1 lb ground meat (lean beef, chicken or turkey)

• 1 egg
• 2 tbsp almond flour
• 2 tbsp Italian seasoning
• 1/2 tsp salt
• 1/4 tsp pepper MetaInfluencer!

Instructions:
1. Add sauce ingredients to the slow cooker. Stir to
mix well.

2. Add all the meatball ingredients to a large mixing bowl. Mix together well with your hands until all the
ingredients are blended together. Form mixture into 10-12 meatballs.

3. Add meatballs to the slow cooker.

4. Cook HIGH 2-3 hours or LOW 4-6.

5. Add zucchini noodles to the slow cooker and cook an additional 5-10 minutes or until tender.

If you’re in a rush and need to make it fast and simple, you can use a low sugar, low sodium organic jar
of tomato sauce as well as pre-packaged zucchini or sweet potato noodles. Several grocery stores sell
these items including Whole Foods.

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#10. Meaty Slow Cook Short Ribs
Ingredients:
• 4 lbs boneless or bone in, beef short ribs
cut crosswise into 2 inch piece
• salt
• pepper MetaInfluencer!
• 2 tbsp extra virgin olive oil
MetaInfluencer!
• 1 red bell pepper, cut into strips
MetaInfluencer!
• 1 cup beef broth
• 1.5 cup onion chopped
• 3 cloves garlic minced
• 2 tbsp Worcestershire sauce
• 2 tbsp tomato paste
• 1.5 cup red wine
• 2 carrots, peeled, chopped into small pieces
• 1 stalk of celery, cut into small pieces

Instructions:
1. Heat the oil in a large skillet over medium high heat. Season one side of your short ribs generously with salt
and pepper.
2. Place half of the ribs, seasoned side down onto the hot skillet and brown. Season the top of the ribs in the
skillet with salt and pepper. Flip once the bottom is browned. Remove and set aside while browning the rest of
the meat.
3. Add beef broth to slow cooker and place short ribs into crock pot. To the same skillet add your remaining
ingredients and bring to a boil. Cook for 5 minutes or until onion is tender. Pour this over the ribs in the crock
pot.
4. Cover and cook on high 4-6 hours or low 8-10 hours.

Serve over quinoa or cauliflower mashed ‘fauxtatoes’. Also great accompanies with fresh, steamed
vegetable medley. Note: you can also add peeled and cut sweet potatoes in the slow cooker if you
wanted to keep it super simple and have a complete all-in-one meal!

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 •
#11. Creamy Lemon Garlic Chicken
Ingredients:
• 1 tbsp extra virgin olive oil MetaInfluencer!
• 6 cloves Garlic (minced)
• 1 cup Heavy cream
• 1/3 cup Chicken broth
• 3/4 cup Grated Parmesan cheese
• 4 large Chicken breast (6 oz each)
• 1 tbsp Italian seasoning
• Sea salt
• Black pepper MetaInfluencer!
• Pinch of red pepper flakes MetaInfluencer!
• 1/2 cup Sun-dried tomatoes (chopped)
• 2 cup Spinach (chopped, packed)
• 2 lemons
Instructions:
1. Heat oil in medium saucepan over medium heat. Add garlic and sauté for about a minute, until fragrant.
2. Add the cream and chicken broth. Bring to a gentle simmer, then set heat to low and simmer for about 10
minutes. The sauce will still be thin, but thick enough to coat the back of a spoon.
3. Meanwhile, place the chicken at the bottom of a slow cooker. Season lightly with Italian seasoning, sea
salt, and black pepper. Top with sun-dried tomatoes.
4. When the sauce is ready, keep it at low heat, but not simmering. Whisk in the Parmesan cheese, 1/4 cup at
a time, until smooth. Adjust salt to taste if desired.
5. Pour sauce evenly over the chicken in the slow cooker. Try to get as much sauce as possible on top of the
chicken and less on the bottom. Squeeze 1 lemon into mixture and slice second lemon for slices on top.
6. Cook for 3-4 hours on High or 6-8 hours on Low.
7. Remove chicken from the slow cooker and set aside. The sauce in the slow cooker will be thin due to liquid
released by the chicken, but the top of the chicken will have a layer of sauce that sticks to it.
8. Turn slow cooker on High. Add chopped spinach and stir for a few minutes, until the spinach wilts.
9. Return the chicken to the slow cooker, spoon the liquid, spinach, and sun-dried tomatoes on top, or just pour
them over the chicken to serve.

Serve over quinoa or zucchini noodles. You can also do this recipe with shrimps or scallops instead of
chicken.

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Aren’t these meals amazing? Can you imagine eating these easy, tasty, and fat obliterating meals to help
burn extra calories without doing time consuming, body aching cardio? That is why so many women across the
globe have lost hundreds of pounds and dozens of inches by simply eating metabolism boosting nutrients. If
you’re ready to flip YOUR MetaSwitch and ignite YOUR cellular engine, click here now!

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