Our Program

The 4 Pillars of 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 Nation™
will understand the key elements to good health and wellness. Every encounter with the
Cookie Nation™ 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 weigh-ins and counseling with weight management specialists.
• Effective Health Education — Knowing more about your body and your health.
• Walking three to four times per week for at least 30 minutes is a great way to get back into fitness.

CONDIMENTS

To achieve some flavor in foods, it is important to avoid the problems created by condiments with significant amounts of sodium. Salts of any kind should be avoided. Mrs. Dash® products are excellent substitutes. You may use some salt substitutes and dried spices as seasonings. Please read the labels and when in doubt check with your physician or dietitians.

PERMITTED CONDIMENTS LIST

Barbeque Sauce (low sugar) Capers Cocktail Sauce Dried Spices Flavorings Herbs, fresh and dried Horseradish

Hot Sauce Ketchup (sugar free) Lemon and lime substitutes Mayonnaise (fat free) Mustard Salsa (fat-free) Salt substitutes

Soy Sauce (low sodium) Sugar substitutes Teriyaki Sauce (low sodium) Unsweetened extracts Vinegar Worcestershire Sauce (low sodium)

FOODS TO AVOID

Fruits and fruit juices Cheeses—except for non-fat Breads of all varieties, including tortillas—flour and corn Pasta of all varieties

All forms of sugar—white and brown Honey Fatty proteins, including beef and pork Whole milk

Fats or oils used in preparing meals Salad dressings with 10 or more calories per tablespoon Alcoholic beverages Table salts (anything high in sodium)

VITAMINS & SUPPLEMENTS

Check with your physician in all cases. We recommend:

Multivitamin     Vitamin B6     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

VEGETABLES — Maximum of 2 cups per meal

Alfalfa sprouts Arugula Bean sprouts Beet Greens Bell Peppers Bok Choy Broccoli Brussels sprouts Cabbage Carrots Cauliflower Chard (Swiss & red) Chinese cabbage

Chives Collard greens Garlic Green onions Green peas Greens Horseradish Kale Leeks Lettuce, red or green Mustard Greens Onions Parsley

Peppers Pumpkin Sauerkraut Shallot Snow Peas Soy beans Spinach Summer squash Tomato Tomato, cherry Turnip greens Watercress Winter squash

VEGETABLES — Maximum of 1 cup per meal

Artichoke Artichoke Hearts Asparagus Beets Broccoflower Celery Chickpeas

Chile peppers Cucumber Eggplant Endive Green beans Lemon grass Okra

Split Peas Radishes Radicchio Rutabaga Turnips Zucchini

Vegetables should be steamed, grilled, or lightly boiled. Avoid fatty seasonings and sodium seasonings.

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.

HIGH QUALITY PROTEIN

Six to eight ounces of white meat chicken or turkey , white fish, shell fish, and canned tuna are all excellent sources of protein. Also, Tofu, egg whites, and non-fat cheeses can be used as substitutes for meat. For vegetarians, carefully reading the labels of many ―veggie patties‖ will reveal excellent alternatives to meat.

The protein portions should be prepared baked, steamed, broiled, poached, grilled, or smoked, but never fried. Deli meats should be avoided except for those that are low in sodium.

Fish is one of the favorite choices of protein for the Cookie Nation™.

Whenever possible, get fresh fish. Salmon, herring, anchovies, mackerel, sea bass, and sardines are not recommended in our program. These fish are high in fat.

Frozen fish are excellent options, however avoid the breaded varieties.

Up to two ounces of non-fat cheese may be added to the evening meal, provided the other protein portions are reduced by two ounces. Cheese must be non-fat with less than 2 grams of carbohydrates and at least 5 grams of protein.

VEGETABLES

Good vegetables are those which are not high in starch. Examples are Spinach, Brussels Spouts, Celery, Cabbage, Lettuce (preferably not iceberg), Mushrooms, and Zucchini. Up to 5 servings are appropriate. Vegetables that should be served in measured amounts include Alfalfa Spouts, Artichokes, Asparagus, Beets, Broccoli, Carrots, Collard Greens, Cucumbers, Green Beans, Mustard Greens, Jicama, Okra, Onions, Peppers, Squash, Tomatoes, Turnips and Turnip Greens.

Vegetables to avoid are Corn, Beans, Peas, and Potatoes (including Sweet Potatoes). They are all high in starch.

EXCELLENT SOURCES OF PROTEIN
(Baked or broiled)

Fish Striped Bass Blue Fish Carp Catfish Cod Haddock Halibut Mahi Mahi Pike Rockfish Tilapia Trout Whitefish Whiting

Shell Fish Abalone Calamari Clams Crab Crawfish Oysters Scallops Shrimp

EXCELLENT SOURCES OF PROTEIN
(Baked or broiled)

Meats Buffalo Venison Ostrich Deli Meats (not processed)

Poultry Chicken (skinless) Turkey (skinless)

OTHER SOURCES

Tofu
Low-fat cheese
Egg substitutes
Soy Burgers

Personal Performance & Weight Loss Expectations

When followed as outlined in this booklet, most of our participants will lose weight. The results will vary based upon the age, gender, and size of the participant.

The keys to losing the weight in this program is excellent hydration (drinking 64-80 oz. of water daily), following the diet recommendations, avoiding the temptations to break the diet, and prayer.

The program supports exercise as a total wellness program. We advocate that our members consult their physician while participating in this low calorie diet. The experienced dieter will achieve faster weight loss through exercise.

First 2 Weeks in Program Four cookies a day Healthy evening meal 64-80 ounces of water daily Week 3 to Goal Weight Four cookies or the equivalent meal replacement products (soups, shakes, puddings, and bars) 64-80 ounces of water daily Regular exercise for fitness after the first month Regular visits to your physician