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4 Pillars of the S.E.E.D. Cookie Plan

Spirituality - Prayer

The Spiritual aspect of weight management is the most overlooked aspect of wellness and wholeness. Prayer changes things (no prayer - no power; little prayer - little power; much prayer - much power). When the challenge of the temptations to deviate from the diet, exercise or the plan for wellness surface, the most appropriate weapon is prayer.

Education

"Knowledge is power." It is our goal that every member of the Cookie Congregation™ will understand the key elements to good health and wellness. Every encounter with the Cookie Congregation™ is designed to promote a better understanding of ourselves and our bodies.

Exercise

We recommend starting new exercises after the first month on the diet. The exercise should be appropriate for your age and fitness level. Walking is great exercise.

Diet

(1000 to 1200 calories per day)

• The Cookies - Four cookies per day (or the equivalent in soups or shakes) eaten slowly accompanied with at least 64 ounces of water daily. Some persons may need more cookies per day based on their size and daily physical activities.
• Healthy Dinner Meal with 6-8 ounces of lean protein (or its equivalent for vegetarians) with two servings of steamed or lightly cooked vegetables, and a small salad with a tasty no calorie or very low calorie dressing.
• Vitamins and Supplements to assure proper nutrition and digestion and to promote optimal weight loss.
• Physician supervision and consultation are important during the weight loss program.
• Weekly weighins and counseling with weight management specialists.
• Effective Health Education - Knowing more about your body and your health.
• Walking 3-4 times per week for at least 30 minutes is a great way to get back into fitness.

The Importance of the Evening Meal

This Cookie Plan is not a starvation diet. The dinner meal is designed to promote a high protein, low fat, low carbohydrate, and low starch eating experience that promotes good health. The daily eating of the cookies or their equivalent, must be looked at as having small meals during the day. The evening meal is designed to be eaten in the 6pm to 9pm window of time each day. The program is designed to promote health and avoid the panic and binging that come with hunger. In other words, hunger management is a key aspect of this program.

EATING AND DIET GUIDE

Permitted Condiments List

Vitamins and Supplements

Check with your physician in all cases. We recommend:

• Multivitamin, Vitamin B6, and Calcium
• Potassium (particularly if you experience any muscle cramping)
• Docusate Sodium (mild stool softener)
• Senna (or mild laxative if needed)
• Omega 3 - Fish Oil has been helpful for many of our members

Foods to Avoid

Fruits and fruit juices
Cheeses of all varieties
Breads of all varieties, including tortillas, flour and corn
Pasta of all varieties
Rice-white and brown
Potatoes of all varieties
All forms of sugar—white & brown (sugar substitutes such as
Sweet & Low, Equal, Splenda and stevia acceptable)
Honey

Fatty proteins, including beef, lamb, pork & veal
No dairy products including butter
(I Can’t Believe its Not Butter is acceptable)
Fats or oils used in preparing meals, including olive oil
Salad dressings with more than 40 calories per tablespoon
Alcoholic beverages
Table salts (anything high in sodium - salt substitute acceptable)
Nuts, popcorn

Excellent Sources of Protein
(Baked Or Broiled)

Accepted Vegetables (Unlimited Vegetables—up to 5 servings)

Measured Vegetables (½ cup each two servings allowed)

Vegetables should be steamed, grilled, or lightly boiled.

Avoid fatty seasonings and sodium seasonings.