Soypal Soymilk Cookie Weight Loss& Maintenance Program supervised by the vitality Dr. Marilyn Joice Rd.

Let’s face it, a good half to two-thirds of us have been, or will be, on at least one diet at some point in our lives. Dieting is the number one North American obsession – well, that is other than the over-eating we did that got us to the point of needing a diet! Been there, done that! Yes, I tipped the scales at more than 250 pounds in my early 20’s. But, by using the strategies and guidelines that follow, I successfully lost more than half of my body size. And, more importantly, maintained that loss for more than 35 years!

Are you one of many waiting, with anticipation, for a magic pill or magic formula that will melt the fat off your body, and leave you with a slim, svelte, perfect physique. Well, I have good news and bad news for you. So, let’s start with the bad news. No such pill or formula exists!

Now, here’s the good news. Actually great news! Every once in a rare while, I’m introduced to a diet product that simply makes sense, achieves weight loss, and is also healthy. What a concept! So, forget the magic pills or formulas. Go for the real thing. Go for fiber! Not just any fiber. Soy fiber – it’s called “okara”. Just plain old healthy fiber – with a twist! Okara absorbs a very high amount of liquid, so when consumed, it leads to a very full feeling for a sustained period of time.

Okara, which is a pulp fiber by-product of soymilk and tofu production, is very bland to the taste. So, it can be added to a tremendous variety of foods, including cookies, without creating a change in the flavor of the product. Unlike other dietary fiber, okara is an excellent source of high quality protein. And it’s also loaded with many other essential nutrients, including a healthy dose of calcium, iron, potassium and selenium, as well as many other vitamins and minerals.

So, using this unique ingredient, Kenkou USA has created a delicious, very high fiber, low calorie cookie, in 3 unique flavors, that fills you up and keeps you that way for a long time. And the soybeans used are non-GMO (naturally grown – no genetically modified beans here!), which means this company cares! (By the way, the company’s name means health in Japanese.) And here’s the best part. You lose weight – and inches!

Don’t take my word for it! They have lots of proof that it works! The Soymilk Cookies Diet is the number diet program in Japan, selling more than 20 million cookie meals. If you visit our website, www.soypal.com, of if you are already here right now, you can see that people are experiencing the same kinds of exciting results on this side of the Pacific, as they have been enjoying in Japan.

Of course, with every great diet success story, there are usually some additional eating and lifestyle strategies and guidelines that make it all work. So, because we want to make this program as easy and effortless as possible for you, we have eliminated as much of the guesswork as possible, providing guidelines that anyone can follow.

So are you ready to get started? Are you focused on the outcome you want to achieve? Can you see your new self in your mind’s eye? Go ahead. Indulge yourself. So what if it’s been a few decades since you last saw signs of that slim person inside whose just screaming to come out! Millions have done it before you. Millions more will do it! You can do it too!

• Consult with a physician before beginning this program if you have any medical conditions for which you are receiving medical attention, or are using medications for a health-related condition.
• Pregnant and lactating women, diabetics, or individuals with poor health, such as heart, kidney, gallbladder or liver diseases, should not use the diet unless directed by their physician.
• Though rare, some individuals may experience symptoms such as a mild headache, slight fatigue, or light-headedness. Do not be alarmed. This is simply your body detoxifying.
• As with any diet, individual weight loss results will vary from person to person.

• Use one packet of Soymilk cookies per day as a meal replacement. It can be any meal. However, individuals who replace their heaviest, most calorie dense meal, with the cookies, have demonstrated the best results.
• Drink at least one glass, preferably two, of water, green tea, almond milk, soymilk, low-fat milk, or low sodium vegetable juice with the cookies. The liquid plumps up the fiber, giving you that “full” feeling.
• Chew each cookie thoroughly, so that your digestive enzymes, and the fluids you are drinking, have an opportunity to work together in the digestion of the cookies, which also results in that “full” feeling.
• Depending on the meal you select to replace with the cookies, select the other two meals from the menus that follow. For example, if you decide to make the cookies your breakfast meal, then select a lunch and dinner from the lists of lunches and dinners.
• You may have a lot of business or personal commitments that include meals. So, feel free to organize your cookie meal around your own schedule. If you have a breakfast commitment once a week, make the cookie meal your lunch or dinner that day. If you have a major dinner commitment, eat the cookies for breakfast or lunch that day. You get to make this program work the way it works best for you.

Here’s a unique thought to consider. Instead of experiencing this program as a weight loss diet, choose to experience it as a weight (and inches) “release” program. What do you do when you “lose” something, for example, your keys? You search for them until you find them. On the other hand, when you release something what do you do? Get the picture? So, here are a few tips to help you achieve maximum results on your personal weight “release” program:

• Downsize your plates and bowls. This gives the illusion of more food.
• Take small bites, chew your food slowly and thoroughly, and savor every bite.
• Other than during the cookie meal, drink no water, especially cold water, or liquids, during your meals, only before or after the meal.
• Drink 6 to 8 eight oz glasses of water throughout the day. Natural mineral waters and herbal teas can be substituted for the water. Adding fresh squeezed lemon juice to your water and tea is an option as well.
• Grill, bake, broil, steam, roast, or stir-fry without any added oils or fats.
• Saute or stir-fry foods in stock or water instead of oil.
• Limit pasta to a maximum of 2 servings per week, one cup per serving, and only whole grain pasta.
• Marinate firm and extra firm tofu, tempeh, fish, chicken, turkey, or meat in broth, lemon juice, flavored vinegars, tomato or vegetable juice, or non-fat yogurt, instead of oils. You can add minced garlic and fresh chopped herbs for more flavor.
• For best results, avoid soft drinks, tobacco, and recreational drugs; and limit alcohol consumption.
• Determine trigger foods that set off your cravings alarm, such as chocolate, cookies, nuts, candy, chips, ice cream, cheese, etc., and do not buy them or keep them in your home.
• If you crave an evening snack, grab some fresh fruit. Avoid the TV snack syndrome.
• If you cheat, and eat more than the recommended portions outlined in the menus, just enjoy that meal or snack, and get back on track with the next meal. One meal or snack will not ruin the results of all of your previous efforts.
• Increase your activity. Even a 15 – 20 minute walk will make a big difference in revving up your circulation.
• Visualize yourself as you wish to be. See yourself that way, and feel the feeling of actually being there, as if you are already there. Any great athlete will tell you that they saw and felt themselves winning (or losing) a competition before they actually got there!

By all means, please get back to us with any of your successes, comments, suggestions, ideas, concerns or recommendations. We would love to hear from you. Watch for recipes and other tips we’ll be adding in the weeks and months to come. And check out what we have to offer that may enhance your results at my comprehensive website: www.marilynjoyce.com.

1. ¾ cup spoon-size shredded wheat (No sugar coating!)
   1 cup soymilk, almond milk or low fat milk
   4 apricot halves or prunes, soaked overnight
   Tea, coffee (go easy on the caffeine), coffee substitute, or water
2. Berry Delight Smoothie - Blend together:
   ½ cup frozen or fresh berries of choice
   1 cup vanilla soymilk
   ½ large or 1 small banana
   ½ cup low fat plain yogurt
   1 – 2 tbsp toasted wheat germ
   ¼ tsp pure almond or vanilla extract
   3 – 4 ice cubes – if fresh berries are used
   Tea, coffee (go easy on the caffeine), coffee substitute, or water
3. ½ fresh pink grapefruit
   2 poached eggs with salsa
   1 slice whole grain toast with 1 tsp butter
   Tea, coffee (go easy on the caffeine), coffee substitute, or water
4. ½ cup steel-cut oatmeal cooked
   ¼ cup applesauce
   1 cup soymilk, almond milk or low fat milk
   Tea, coffee (go easy on the caffeine), coffee substitute, or water
5. 1 cup fresh strawberries (or berry of choice, or mixed)
   ½ cup Muesli cereal, such as Alpen
   1 cup soymilk or almond milk
   Tea, coffee (go easy on the caffeine), coffee substitute, or water
6. 1 fresh orange, in sections 1½ cups Brown Rice Delight – Mix together:
   1 cup cooked brown rice
   ½ cup fresh mango, chopped (or other fresh fruit)
   2 tbsp sesame tahini (sesame seed butter)
   1 – 2 tsp pure maple syrup
   ½ cup low fat plain yogurt
   Tea, coffee (go easy on the caffeine), coffee substitute, or water
7. 1 cup fresh fruit salad (fruits in season)
   2 eggs, scrambled with 1 -2 tsp butter
   ½ sprouted grain bagel with 2 tsp fruit preserves
8. ½ cup of low fat granola
   1 tbsp raisins or chopped dates
   1 cup low fat plain yogurt
   Tea, coffee (go easy on the caffeine), coffee substitute, or water
9. Tropical Fruit Smoothie – Blend together:
   ½ cup papaya or mango
   ½ large or 1 small banana
   ½ cup pineapple chunks
   4 oz of tofu, soft or Silken variety
   ½ cup soymilk or almond milk
   1 tbsp toasted wheat germ
   3 – 4 ice cubes
   Tea, coffee (go easy on the caffeine), coffee substitute, or water

Note: The following lunches and dinners are interchangeable. You can select a lunch menu for dinner, or a dinner menu for lunch. Make the program work best for your needs and tastes.

1. 1-½ cups bean and vegetable soup, canned, low sodium, or homemade
   mixed green salad with nonfat dressing
   4 nonfat whole grain crackers, e.g. Ak-mak or Wasa
2. baked yam with low fat plain yogurt and salsa
   spinach and mushroom salad with 1 – 2 tsp olive oil and balsamic vinegar to taste
3. ¼ cup of hummus
   fresh raw vegetables, e.g. mushrooms, celery, baby carrots, zucchini, cherry tomatoes, etc
   1 cup tabouleh salad (bulgur and parsley)
4. 1 cup low fat cottage cheese
   mixed green salad with fresh squeezed lemon juice and 1 tbsp olive oil
   4 nonfat whole grain crackers
5. 1-½ cups vegetarian lentil or pea soup, canned or homemade
   spinach salad with 1 – 2 tsp olive oil, 1 – 2 tsp white wine vinegar and 1 tbsp parmesan cheese
6. veggie burger, grilled, placed on a ½ whole grain or sprouted roll, with 1 tsp Dijon mustard
   coleslaw, with yogurt and apple cider vinegar dressing
7. Tuna Wrap – (can substitute with salmon, water-packed):
   1 sprouted tortilla, spread with 2 tbsp sesame tahini
   2 oz of tuna, canned, water-packed, drained
   chopped spring onions, tomatoes, and other veggies of choice
   mixed green salad with nonfat dressing
8. Pita Pocket Sandwich:
   ½ of large whole grain pita bread
   3 oz chopped seasoned tofu, soy cheese or low fat cheese
   ¼ of a fresh avocado
   alfalfa sprouts and chopped tomatoes for topping
9. 1 cup vegetarian chili
   1 slice sprouted whole grain bread with 1 tsp butter
   baby carrots, celery sticks, and green and red pepper strips

1. 4 oz grilled extra firm tofu, topped with low sodium soy sauce
   1 cup steamed brown basmati rice
   stir-fried – in vegetable broth - vegetables (e.g. broccoli, carrots, celery, onions, green or red peppers, etc.)
2. 5 – 6 oz wild salmon, grilled
   1 cup steamed asparagus with fresh squeezed lemon juice
   1 fresh tomato, sliced
3. 4 oz baked skinless chicken or turkey breast
   mixed green salad with 1 tbsp olive oil and 1 tbsp balsamic vinegar
   1 cup steamed broccoli
4. 4 oz grilled tempeh burger
   1 sprouted whole grain roll, with 1 tsp Dijon mustard
   tomato slice, red onion slice, and fresh romaine leaves
   coleslaw with vinaigrette dressing
5. 6 oz grilled halibut steak, with fresh squeezed lemon juice
   mixed green salad with olive oil and apple cider vinegar
   1 cup steamed broccoli, cauliflower and carrots
6. grilled vegetable and shrimp kebabs (can substitute marinated tempeh or extra firm tofu chunks for shrimp)
   1 cup steamed brown basmati rice
   spinach and mushroom salad with white wine vinegar and olive oil
7. 1 cup cooked whole grain spaghetti tossed with:
   steamed vegetables, in season (e.g. green and yellow beans, broccoli, cauliflower, snap peas, leeks, onions, red, green and yellow peppers, carrots, pearl onions, mushrooms, etc)
   2 tbsp parmesan or romano cheese sprinkled on the mixture
   mixed green salad with fresh lemon juice and olive oil
8. fresh vegetable platter, vegetables in season
   4 oz of hummus or guacamole or vegetarian refried beans
   4 – 8 oz of salsa
9. 1-½ cups turkey chili (can be made with reconstituted soy protein chunks)
   1 cup steamed brown rice, bulgur, or quinoa
   sliced tomatoes and cucumbers in balsamic, crushed garlic, and olive oil dressing

1. Fresh fruit, or a handful (literally) of dried fruit
2. ½ cup fresh fruit, chopped and added to ½ cup of low fat, plain yogurt
3. Fresh vegetables, sliced or chopped with ½ cup low fat plain yogurt
4. 1 tbsp almond butter with celery and carrot sticks
5. 1 fresh ear of corn on the cob
6. 2 tbsp hummus and 4 fat free whole grain crackers
7. ¼ cup unsweetened applesauce with 4 oz cottage low or nonfat cottage cheese
8. Chopped vegetables with salsa
9. ½ cup frozen fruit sorbet, frozen grapes, or frozen banana
10. Fruit smoothie using ½ cup frozen fruit and 1 cup soymilk, almond milk, or low fat milk

We all know how this goes. We’re doing great on our weight release program as long as we eat at home. And then we find ourselves out at a meeting that is meal based, or out with friends for a meal at a fabulous restaurant. What’s our first impulse? To talk ourselves into believing that it can’t hurt if we go off the plan just this once! Can it?

Well, I think we all know the answer to that question. Yes, it can hurt. Guilt takes over it’s downhill from there. Am I right? Remember: I’ve been there, done that! So, the idea is not to go off the rails. Instead, be armed with strategies for handling these situations.

Here are 20 tried and proven suggestions that have helped me personally keep off the more than 130 pounds I lost so many years ago, and have helped thousands of my patients and clients over the years to achieve and maintain their ideal weights as well:

1. Ask for what you want, even if it is not on the menu. After all you are a paying customer, and they need your business. However, you’ll get a lot more mileage out of a friendly, gracious approach!
2. Order soups made without cream, cheese, butter, or worse, margarine.
3. Ask for salad dressing on the side. Better still, ask for a ½ of a lemon and olive oil on the side – and maybe some Tabasco sauce to spice it up. Great on baked potatoes as well!
4. Request that your food be cooked without butter, oil, cream, cheese, salt, MSG, equal, or any other known harmful ingredient.
5. Order 2 low fat, healthy appetizers, instead of one big meal.
6. Order only entrees that have been grilled, broiled, baked, poached or steamed.
7. Avoid all fried foods at all times. Sorry, but if you are serious about releasing weight and keeping it off, this is a MUST! Furthermore, the cooking oil used is generally trans fat-based or rancid.
8. Eat only ½ of an entrée and ask for the rest to be packaged to take home.
9. Order a salad, and split an entrée with a companion.
10. Ask for whole grain breads and no butter, and limit your self to one slice. Or better yet, request that they skip the bread basket at your table.
11. Order only thin crust pizza, if you must have pizza. And order it with vegetable toppings and no cheese. And then just add a sprinkling of parmesan cheese at your table.
12. Skip all sauces and gravies, unless tomato-based.
13. Eliminate battered and breaded foods, even if baked.
14. Avoid deli meats, sausages, bacon, and cured meats such as ham, pastrami and corned beef. Apart from the high fat and sodium contents, the nitrites are deadly!
15. Choose salad bars that serve fresh vegetables and fruits and avoid the mixed salads.
16. Do not linger around the food and beverage tables at buffets.
17. Avoid high fat baked goods such as croissants, scones, cheese muffins and bagels, etc. at your local coffee shop. Instead choose the low fat whole grain muffin or whole grain bagel (No Cream cheese!).
18. Decline the dessert menu. If its not there, there is no temptation.
19. If dessert is a must, order fresh fruit, hold the whipped cream!
20. Avoid the fancy coffee drinks. Lattes are generally loaded with sugar, fats, and 500+ empty calories per cup! Instead order a decaffeinated low fat or soymilk cappuccino or café au lait.

Well, here you are at the end of 9 powerful days on the Soymilk Cookie Diet. Now, what? My guess is you still have more weight and inches you want to release. So, if that’s the case, it’s very simple. Just start over with the menus and suggestions you have just used to get you to here. Go for it! I know you can do it! And what fun – cookies and milk –yummy…

I can’t wait to hear about all of your fabulous results!
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