Cookbook & Recipes

Case Studies and Testimonials...

August 17, 2004

Dear Dr. Wells,
     I just wanted to let you know how grateful I am for your program!  I have been a Type 1 diabetic since i was 19.  (that was 27 years ago.)  I have been overweight most of my life, and it has been difficult for me to lose weight.  With each new diet plan, I would carefully monitor my blood sugars, suffer low blood sugars, eat more (because of the low blood sugars), and become more and more frustrated!
     Finally, I was able to utilize you Target approach SUCCESSFULLY!  A I lowered my carbs, I was able to decrease my insulin intake.  The added protein has kept my blood sugars stable until my next meal, so I have had very few low blood sugars.  The result: I have lost 35 pounds in six months, and I feel great!
     I sincerely wish that dieticians for diabetics would seriously consider your approach   It has been my experience that most  dieticians recommends too many carbs and not enough protein.  In the past, my meal plan consisted of three good sized meals, with three small snacks in between.  The snacks included a carb and a protein.  Better yet, peanut butter was considered a protein, so you can imagine how much fat I was getting!  And, while we're on the subject of fat...at one time I was told I could move my fats around, so I could have my entire allotment in one meal if I so desired.  I dread to think what my blood sugars were running by the time I was digesting all that fat a few hours later!
     Thanks to you, my blood sugars have highly improved, and my endocrinologist is pleased with the results.  I feel better and look better than i have in my entire life.  I only wish I had discovered your approach YEARS ago.  I am a very strong advocate of your work, and I would welcome the opportunity to share my experience with others.

Wishing you the best,
     D.H.

"I first walked in to your offices on August 1st, 2002.  I weighed 262 pounds, and I was desperate.  Like most other people who finally give up the idea that they can lose weight successfully without the help of an expert, I was a little hesitant to put my faith and hope in yet another diet program.  But I had seen my boss lose 80 pounds with the help of Dr. Wells, and I knew that my boss did not complain at any time of being hungry or weak.  This piqued my curiosity and motivated me to see Dr. Wells to find out more.

The body composition analysis that she gave me showed that of those 262 pounds, my lean body mass, or muscle, was only 100 pounds.  That meant I had 162 pounds of fat.  I am a tall lady, but believe me, it showed.  I was a size 2X and heading into a 3X.  I was also eating my way into a case of Type II diabetes, and I knew it.

Dr. Wells put me on a high-protein, low-fat diet and balanced the protein grams with the carb grams.  She taught me the exact numbers of the amounts of fat, protein, and carbs I should be eating on a daily basis for a person my size.  I maintained a food diary that logged every single thing I ate, and I kept it religiously.  And I lost 5 pounds my very first week!

The really great part was that by using her protein drinks, frozen entrees, and protein bars, and sticking to my allotted amounts, I was NEVER hungry.  And the weight continued to roll off, without any plateaus.  I lost a consistent 2.5 pounds per week, without exercise.

I am now 87 pounds lighter, and I will never go back to eating the way I did before I consulted with Dr. Wells.  I have only 30 more pounds to go, and I know I can lose them.  I am now exercising on a daily basis because I FEEL like it, and in fact, I feel like a million dollars.  I would say that is about the worth of the advice she gave me, too!"

~ M K, Springfield, MO

"My name is Sam. At the age of 33, I had settled into a very unhealthy, sedentary lifestyle with a high carbohydrate and high fat diet to match. I made jokes about my weight and girth, telling others my 5-foot-8, 262-pound frame was merely a sign of "prosperity." When asked if I tried to watch what I eat, I advised that I did watch every bite ...just before I put it into my mouth. But all jokes aside, I was unhappy, unhealthy, and not at all pleased with my appearance.

When I began to be genuinely winded by one flight of stairs, I became deeply concerned. My appearance and poor health was also, no doubt, a cause of depression and a lack of social confidence.

Of course, I had tried many things in the past to no avail... one gym membership after another, gimmicky products and devices, none of which I found inspiring or effective. The numbers tell the story of my failed efforts. As I began my quest, I was measured at 50 percent body fat with a 50-inch waistline.

In January of 2002, I became a patient of Dr. Brenda Wells at Carriage Park Preventative Care and, with her common sense wisdom and friendly guidance, I was able to transition into a sensible nutrition plan. Her approach was not an extreme or gimmicky one, but one which helped me to focus on reasonable, manageable targets. Her insistence on food journaling helped instill within me healthy eating habits which I now find natural. Now I am a nutrition label fanatic (in a good way), I don't always journal as faithfully as I used to, but if I feel like things are not going right, I know exactly how to get on track by journaling for a while to see where I might be straying. I don't try to be perfect, I just focus on being good.

It was not easy at first. I had to give up or cut back on many things I used to enjoy to excess. I gave up the extra hearty helpings of bread, potatoes, pasta and other high carbohydrate foods which made up the greater share of my diet, but I was able to rediscover an appreciation for healthy foods such as chicken, turkey, fish, lean beef, fruits, and vegetables. I never starved myself or attempted anything too radical. I just brought a better, healthier balance to the content of my diet.

Just as important was the exercise program which helped me in my eagerly desired transformation. With the help of a good friend, Brandon, who became my exercise buddy and generously shared his own knowledge of and enthusiasm for exercise and fitness, I began a five day-a-week regimen of weight-lifting and cardiovascular exercise. At first, we used a small gym at my firm's office. What was at first a grueling chore rapidly become so satisfying and fun that I now look forward to working out as the highlight of my day. Eventually we outgrew those humble tools and ended up joining a fitness center. With Brandon's friendly advice, and the motivation born from the steady progress of my efforts (both in terms of nutrition and exercise), I met goals I truly would not have believed possible.

By the end of October 2002, I was at a steady 182 pounds --for a loss of 80 pounds in 10 months. My body fat percentage was 21 percent and my waistline around 34 inches. Even with those amazing results, I was inspired to set my sight on even more aggressive fitness goals. But with what progress I have already made, my health and well-being have improved tremendously.  My blood pressure and cholesterol are way down and now in solidly healthy ranges. My energy, stamina, confidence, and attitude have all improved. By every measure, my physical and mental health have benefited.

Not every step of that 10-month journey was easy. Progress did not come overnight. It took long term commitment, the help of others, and steady unrelenting effort. But it was more doable than I realized and I can say with conviction, it was worth it.

Even now, in August of2003, at age 35, I am proud to say, by following the common sense nutrition concepts I learned from Dr. Wells and exercising faithfully, I have maintained my gains --still hovering at a healthy 180 pounds on the scale and improving my physique and health in general. I am in better health and physical condition that when I was 25.

All praise to God, of course, but many thanks as well to Dr. Wells, Brandon, and everyone else who helped and encouraged me along the way. I personally encourage others to persevere in pursuing their fitness goals. Godspeed to everyone!"

~SC

"The first two weeks were the hardest and somewhat frustrating when beginning this program.  Things that I thought were OK, I would look up the carbs and add my carbs  at the end of the day, and be frustrated.  As I learned what choices to make and began to see progress with energy level and weight loss, things became easier.  I feel that this is now a lifestyle change, learning what choices to make and to plan ahead.  I know that I have a long road ahead, but feel that there is a light at the end of the tunnel.  If you stick with the plan, it does become easier and you will feel better about yourself."

~NP

"One year ago today I achieved the goal of loosing 65 pounds~ a task that I had been trying to achieve for several years before I finally found you and the wonderful people at Carriage Park Health Care. Just thought I would take this opportunity to let you know  how I'm doing and to thank all of those at the clinic that have helped me.

I weigh and record my weight every day unless I'm out of town, and I anI glad to tell you that I have never exceeded my goal weight for one year now. In fact, I try to maintain a weight eight pounds less than the goal. As I explained to you during my first visit, my weight has been up and down (mostly up) during my 63 years. I have no idea how many times that I have tried to control my weight and subsequently failed until now.

I'll never forget that day 15 months ago when I attended the initial group meeting and listened to you tell us that you wanted a log which recorded everything that we ate. My thought at that time was that you wanted the log so that you could tell me what I was doing wrong. How wrong I was. The log was for my own benefit. It made me learn about the nutritional content and the amount of calories in the food that I ate. This was so simple that I thought I already knew all that there was to know, and came to realize that I really didn't know much until I actually recorded it. This has made all the difference in how I now maintain my desired weight.

I still over eat at times, especially if I go on a trip or celebrating a special occasion, but then I get right back on the program and loose it. Knowing how to make intelligent decisions about food choices is the key. It lets me diet without going hungry. The Wellbutrin helps me get started when it looks like I might be getting in trouble. Then after two or three days on the program, I find that I can do without it. Thanks for being willing to give me the prescription. .

Guess you can consider me as one of your success stories. I have no doubt at all that your program has changed my life. Thank you for your help and consideration."

~PC

TIP OF COOKING AHEAD

"My wife and I find that planning ahead is our biggest key to maintaining our diet.  We like to prepare two weeks worth of meals on the weekend.  We separate everything into a single serving, mark them with our numbers, and freeze them.  It is so much easier to just grab something and heat it up, than to have to start digging through the cabinets to decide what you can eat or not.  For an example, we cook five pounds of gyros meat, chicken quesadillas, pizza quesadillas, flutter nutter, chicken stir fry, Mexican chili, white on white chili, and shepherd's pie.  I don't believe that I could have kept with it as good and lost 16 pounds in 30 days."

~RS

NEVER TOO OLD

"At 77, I thought I was too old to try again to lose this excess weight.  However, when it became difficult to even bend over, I knew it was time to do something.  I saw Dr. Wells's add in the paper several times before I finally decided to call.  They were so nice and assured me I could still do it, even at my age.  I knew I wanted to be under a Doctor's care if I planned to tackle this again.  It has been the right plan for me.  They have guided and counseled me all the way, and after 51/2 months I have lost 40 pounds.  I feel great, and it is wonderful to accomplish what I thought was impossible.

~WH

Coming to see Dr. Wells to control my weight was my last hope (I wish it had been my first choice) it would have saved me years of struggling.  My sister had been on Dr. Wells's program and had lost 40 pounds.  I new how much she had lost and regained in the past, but this time it was really different for her.  She was keeping it off and not eating "weird" to be successful.  She looked healthy and had more energy than I had seen in years.  After being a patient with Dr. Wells for the last nine months and down 4 dress sizes, I know why my sister and others achieve success here, where elsewhere they have failed.  I think the key has been the practical skills that we are sometimes forced to learn (can you say journaling and drinking water) and the depth of knowledge that Dr. Wells has acquired in this medical specialty.  I was on two medications that were contributing to weight problems.  We made some adjustments in my hormones and changed an anti-depressant that I had been on for five years and not only did I feel better, but my efforts started paying off!  There is no doubt that personal effort has been required on my part, but to feel this good and finally feel like I am in charge is worth it's weight in gold (and pounds!)