Let’sget started!
FIRST STEP: read me»
Your health & wellness journey is not a race and there is no finish line. Every time you achieve a goal, set a new one!» Set both short and long-term goals » Set a timeframe» Be specific & realistic » Make a plan & share it with others
Celebrate every tiny victory.When you achieve a goal, don’t forget to reward yourself for your hard work. Instead of using food as a reward, try these fun ideas for rewarding yourself.» Update your wardrobe » Get a manicure/pedicure» Buy new workout gear » Book a vacation
Other rewards you can look forward to just from changing your lifestyle and improving your health:» Reduced risk of diabetes» Lower cholesterol & blood pressure» See you never, medications!» Walking up stairs with ease» Keeping up with friends & family» Goodbye joint pain!» Hello, self-confidence!
Ready, Set, Goals!
The future belongs to those who believe in thebeauty of their dreams.
Physical changes are not always reflectedby the number on the scale. To see yourprogress, start by taking a picture of youbefore starting the program. We recommendtaking progress photos every 3-4 weeks.Instead of getting frustrated by the scale, compareyour progress photos to your original photo. This will remind you of both where you started and you how far you’ve come.
See your progress beyond the scale
LisaMother of 350 pounds lighter
tip: Take your progress photos on the same day of the week at the same time
wearing the same clothing in the same lighting.Have somebody take the picture for you or do ityourself in the mirror. Take one from the front,one from the side, and one from the back.
Welcome to your first week of bistroMD! Set yourself
up for success with our step-by-step guide.
THIS IS WHAT YOU CAN EXPECT FROM YOUR BISTROMD PR
OGRAM:
–Your reciPe–
for success!
1. Prepare. Make room in your freezer and clean out you
r pantry of any temptations.
2. Unpack. Organize and group your meals by day in y
our freezer. All meals should
be kept frozen up until 24 hours before use.
3. Start. We recommend starting fresh on Monday. Sta
rt the new week on a
clean slate! This way you will also avoid having gaps
in between deliveries.
4. Cook. Heating instructions are on every meal. All of o
ur BPA-free meal trays
are microwavesafe and oven-safe up to 400 degrees.
5. Enjoy. When dining, remember that visualization is
important.
Plate your entrée and enjoy your meal without distract
ions.
6. Customize. Don’t forget, you get to customize your
menu each week!
Log in to mybistroMD and approve your next week’s m
enu by 5pm (ET)
each Wednesday prior to the delivery week.
Don’t multitask while eating.
Turn the TV off, respond to texts later,take a break fromwork to enjoy yourmeal. Definitely don’tdrive while eating!
tip:
Log in each week to customize and approve your next week’s menu.Set your taste preferences and add/remove ingredients and menu items. If an entrée or snack just wasn’t your favorite, go ahead and remove it from your menu. We want you to look forward to every meal!
Need to Skip a Week? No problem!Log in to mybistroMD and put that week on hold. Your weekly delivery will continue the following week.
mybistroMD.com Still have questions? Get the answers fromour team or schedule a call with a Registered Dietitian!
Customizing your menuis easy with mybistroMD!
remember: Any changes to your
program must be made by the Wednesday prior to the delivery week by 5pm (ET).
{ }be adventurous!Don’t be afraid to try new foods and cuisine. Your taste buds may surprise you!
» How much water should I drink? We recommend drinking a minimum of eight glasses of watereach day.
» What else can I drink? Other than water, you can drink coffee, milk, and/or tea. We recommendthat you limit caffeinated drinks to two per day.
» What about my nightly glass of wine? BistroMD’s founding physician, Dr. Caroline J. Cederquist,recommends limiting alcohol to 3 drinks per week for women and 5 per week for men. It’s okay inmoderation, but could hinder results in excess.
» Can I add fruit & veggies? Yes, you can add fresh fruit and vegetables. If you wish to have fruit, we recommend that you eat no more than one serving per day, and that the fruit is eaten with some type of protein to stabilize your blood sugar.
» When should I start exercising? If you’re not already exercising regularly, then don’t start — yet.After about 3 weeks on the bistroMD program, your new way of eating will be more of a habit andyour body will be more receptive to exercise. If exercise is already a part of your routine, keep it up!
» Can I mix up my meals? We recommend following the balanced menu we have created for you as best as you can. If you mix up your meals, you may affect the nutrition intake for the day.
» Can I skip meals? Skipping meals will not increase your weight loss and could shift your bodyinto starvation mode – when fat is stored and not burned. Try to eat each entree, even if you do not finish.
» What kind of snacks? If you’re not on our EATS snack program, aim for about 150 calories with 10-15 grams of protein per snack.Snack ideas we recommend: 1/4 cup unsalted nuts, 1 tbsp. of peanut butter on an apple, 6 oz Greek yogurt, 2 hard-boiled eggs, 2 light string cheese sticks, 1/2 cup Ricotta cheese with some cinnamon sprinkled in. We recommend 2 snacks per day for women and 3 per day for men.
» Can I lose more without snacks? NO! Protein-based snacks are a key component to weight loss. Without snacks, you may consume less than 1000 calories per day which will send your body into starvation mode and fat storing.
» How much weight loss should I expect? As with any program, results vary by your age, body and dedication to the program. Typically, members can expect to lose 1-2 pounds per week.
What you want to know!
did youknow?Caffeine can actas a diuretic, sowhen you drinkcaffeinated beverages youlose water andyou can becomedehydrated. Whenyou become dehydrated yourbody will retainany fluids andyou will retainmore water.
And we use it to help you reset your metabolism and turn it into a fat-burning machine.
tip from Dr.C:Eating the food alone willhelp you lose weight, but to see the best results, you will need to embrace a healthier lifestyle overall. This involves your commitment to working out regularly,drinking and/or smoking less, and making healthier food choices on structured program breaks.
Dr. Cederquist began her revolutionary study of metabolismand its effect on weight gain many years ago when she noticed her patients struggling to lose weight on their ownwithout results. She realized it was not their fault. It wastheir metabolism working against them.
By committing to the bistroMD program, you can reversemetabolism dysfunction. Your new metabolism will not onlyprovide one of the tools to achieve long-term weight loss,but improve your quality of life.
We believe in usingfood as medicine
Join our Facebook group!
TEXT MESSAGE SUPPORTGet on-the-go support with tips, motivational messages and more delivered right to your phone. Log in to mybistroMD to sign up for text message support.
FOLLOW USFill your feeds with health tips,recipes, motivation & support!
Our member-only community makes it easy to get extra support whenever you need it. Get your questions answered by other members, our Registered Dietitians and the bistroMD team!
1. Log in to your Facebook account2. Search for the group “bistroMD Members” 3. Request to join the group4. An admin will approve your request & you can get social!
CONTACT USOur friendly, U.S.-based customer service team is always happy to help.Available: Monday-Friday8am-5pm (ET)
We got your back!
866-401-DIET (3438)[email protected]
bistroMD.com
Made with lean ground turkey and paired with low-carb condiments, theseburgers will be your new weeknight favorite. Pairs perfectly with homemadesweet potato wedges for a nutritious side that is high in fiber and delicious!
Prep: 10 mins | Cook: 10 mins | Total: 20 mins | Yield: 4 servings
INGREDIENTS:
» 1lb ground turkey (85% lean)» ½-3/4 of one jalapeno pepper, minced» 1 medium size shallot, peeled and minced» 2 tsp. lime juice and zest of one lime» 2 tbsp. chopped cilantro» 1 tsp. paprika» 1 tsp. cumin
INSTRUCTIONS:
1. Preheat grill or large frying pan with cooking oil.
2. Combine the spices and mix in with the ground turkey and minced jalapeno pepper. Form 4 burgers (1/4 inch thick).
3. When pan is hot, place patties in pan and cook for about 5 minutes on each side or until cooked through.
4. Place a burger in a lettuce cup and top with your choice of optional garnish.
» ½ tsp. sea salt» ½ tsp. black pepper» 1 tbsp. cooking oil» 4 Boston Bibb or butter lettuce leaves
» Optional garnish: guacamole, pico de gallo, or red onion
My Night Recipe: Jalapeño Turkey Burger
866-401-DIET (3438) | [email protected] | bistroMD.com
Visit the bistroMD Health Library for more recipes: www.bistromd.com/healthy-recipes
save me for later!
We recommend having a “My Night” once a week to fight any feelings of deprivation. Our dietitians have found that by having a meal off the program once a week helps your metabolism and satisfies those cravings.
So, go ahead and enjoy that night off.
Your Guideto My Night:Tips for Eating at Restaurants
It's your night, treat yourself!
Check out the restaurant's menu onlineand choose your entree beforehand.
HAVE APLAN!
DECODE THE MENU.
Choose water oversugary sodas, teas, or alcoholicbeverages. Theseliquid calories add up quickly.
STAY HYDRATED.
Filling up on complementarybread and butteror chips and salsa adds hundreds of calories to yourmeal. If you're like most people and can't stick to just one breadstick, pass it!
PASS THEBREAD.
Most restaurant portionscan be up to 2-3 servings.Ask for a to-go box whenyou order, halve the entreeonce it comes out, theneat one half while boxingup the rest to take home.
BOX IT UP.
Spice up your life!
Look at the adjectivesused to describe themeal. Roasted orfresh? More likely to be low calorie.Crispy or creamed?High calorie!
