Amber French - Wellness 100: 100 Carbs/100 Recipes

Wellness 100
100 Carbs/100 Recipes

Amber French, DO
Kari Morris

http://wellness100.us

Wellness 100
2012 Amber French, DO, and Kari Morris. All rights reserved.

No part of this book may be reproduced in any form or by any means, electronic, mechanical, digital, photocopying, or recording, except for the inclusion in a review, without permission in writing from the publisher.

Every effort has been made to ensure that the information contained in this book is complete and accurate. However, neither the publisher nor the authors are engaged in rendering professional advice or services to the individual reader. The ideas and approaches contained in this book are not intended as a substitution for consulting with your physician, and the book is not intended to replace medical advice or to be a substitute for a physician. Always seek the advice of a physician before beginning any dietary program. Accordingly, individual readers must assume responsibility for their own actions, safety, and health, and neither the authors nor the publisher shall be liable or responsible for any loss, injury, or damage allegedly arising from any information or suggestions in this book.

The names of the commercial products mentioned in this book are registered trademarks (,) of their companies, such as Alessi vinegars, Annies Goddess Dressing, McDonalds Big Mac, Bobs Red Mill, Bushs Beans, Tony Chachere creole seasoning, DuPont Teflon, Eden Beans, Emeril Original Essence, Emeril Essence, Ezekiel bread, Hellmans Mayonnaise, Naturally Fresh Ginger Dressing, Newmans OwnFamily Recipe Italian, M&M candy, Pacific Organic, Penzey spices, Splenda, the McIlhenny Companys Tabasco, Sharpie, Spice House, Swanson, and Ziploc. Reference in this book to any specific commercial products, brand names, processes, or services, or the use of any trade, firm, or corporation name is for the information and convenience of the reader, and does not constitute endorsement, recommendation, or favoring by the authors or the publisher.

Published in the United States by BQB Publishing
(Boutique of Quality Books Publishing Company)
www.bqbpublishing.com

Printed in the United States of America

ISBN 978-1-937084-57-8 (p)
ISBN 978-1-937084-59-2 (h)
ISBN 978-1-937084-58-5 (e)

Library of Congress Control Number: 2012940555

Cover Illustration by Dan Edwards
Book design by Robin Krauss, www.lindendesign.biz
Photography by Jerry Morris

Acknowledgments

We would like to thank our husbands, Kevin French and Jerry Morris, for their support both in adopting the Wellness 100 lifestyle and of the huge time commitment required throughout the months of researching, writing, editing, cooking, and tasting the recipes that are represented in this book. To our families and friends, we are so appreciative of the continual encouragement you have shown and of your anticipation of the release of this book. It has been a long time coming, and you never failed to ask about our progress or share your enthusiasm for the data and the recipes. We hope Wellness 100: 100 Carbs/100 Recipes exceeds your expectations. We also want to thank the team at BQB Publishing. This young hybrid publishing company under the leadership of Terri Leidich is opening doors for new authors like us and changing the way quality books are brought to print in a digital age. Many thanks in particular to Terri, Julie, Katy, Jan, and Janet for their expertise, faith, patience, and professionalism.

Contents

If you are reading this, you have decided to give up fad diets and do something really good for your body. The Wellness 100 program described in this book is designed to be a lifestyle change and a long-term solutionnot just for weight loss, but for better overall health. The program is called Wellness 100 because we are sure that a diet of 100 carbohydrates per day will change your life. By following this program, you will be slowing down the changes that come with aging at the cellular level in your body. You will be preventing damage to your body that leads to heart disease, stroke, cancer, diabetes, and other diseases of aging. Getting to a healthier weight is just one of the beneficial effects of Wellness 100.

This program works exceptionally well for people with diabetes, high cholesterol, and existing heart disease. If you do not have one of those ailments, Wellness 100 will help prevent these types of problems. I have seen many cases where people can cut back or eliminate their medications altogether. I believe that the purpose of the medical profession is to prevent illness and aging. The core of wellness comes from good nutrition.

Wellness 100 is based on hundreds of research articles and books, not just a few of my observations or preferences. If I were designing a diet based on my unscientific personal preferences, it would be pasta for every meal, with bread and dessert, washed down with wine! I tried this, but it doesnt work!

In medical school, I was taught that calories in and calories out are the only things that matter for weight loss. But the reality is, its not that simple, because a healthy lifestyle and a fit weight are more about the type of calories you consume than the amount of calories. For example, you may be able to lose weight in the short term with a low-calorie diet; but like most people, you will probably plateau at a certain point and not lose any more weight.

Imagine eating nothing but junk food, but staying under a thousand calories a day. You may initially lose weight, but you would be causing a lot of damage to your body by not getting the necessary food elements. In the short term, you would feel sluggish and have other vague health complaints due to the lack of vitamins, minerals, and beneficial calories in your food. The long-term effects would be worse, including diabetes, heart disease, cancers, and other diseases that not only shorten your life but also decrease the quality of life.

Healthy weight loss is one to two pounds per week. Wellness 100 is designed to be slow and steady. You may get faster results with a fad diet, but Wellness 100 will give you lasting results and a lifestyle you will want to continue.

I have been doing this program personally and with my patients for about three years with wonderful results. About a year ago, Kari Morris (the best chef I know) came to me and said that she wanted to create recipes to prove to people that healthy food can be varied and flavorful. So the first section of this book, by me, will explain how you can combine carbohydrates, fats, and proteins. This section will show you how to make good decisions in each of those three categories. It will explain how Wellness 100 improves overall health and longevity. The second part of this book, by Kari Morris, provides you with 100 recipes to get you started. At the end of the book in the appendices, you will find nutritional information about foods, plus a handy grocery checklist. You can also find more information at the website companion to this book, http://wellness100.us.

I am passionate about preventing illness. One obvious solution seems to be to use good nutrition to slow down aging and to help avoid diseases. By eating right, you feel good and look good. You may recall the cartoon in which carrots and celery are dancing and singing, You are what you eat, from your head down to your feet. How true that is! But somehow many people neglect the very basics of nutrition. This program will take you back to those basics. I am excited that you have taken this important step for your health!

Wishing you wellness,
Dr. Amber French

You Can Do It!