What is Bistro M.D.?
NeilZ Health World and Bistro M.D. have teamed up to offer you a gourmet, home delivered, weight loss meal program that caters to everyone’ s dietary needs. These meals are easily accessible right to your doorstep, and they take the thought out of which food choices you have to make when trying to shed a few pounds.

Bistro M.D. was established by renowned Bariatric physician Dr. Caroline Cedarquist. “Dr. C” has extensive experience in the field of weight loss, and is using her expertise to construct a meal program that tastes great but still guarantees to provide you with impressive weight loss results.

Bistro M.D. offers a wide variety of gourmet food programs to choose from, along with packages that include snacks and desserts to cater to all of your cravings.

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Why is Bistro M.D. different from other diet programs?
Bistro M.D. is different from other diet programs because it was not developed by a marketing company, a dietician or a food company, but by a medical doctor who specializes in weight management. Dr. Caroline Cederquist has over 10 years of clinical experience in the field of weight management; she understands what it really takes to lose weight and keep it off?

Our program includes unique meals and snacks as well as a weekly information program that will break down for you the science behind losing weight?

These meals are fully cooked, portion-controlled and perfectly balanced, which meet our NeilZ MealZ seal of approval criteria. Bistro’s chefs have created culinary masterpieces while working under Dr. Cederquist’s tight nutritional guidance. You will feel like having both a personal chef and a diet doctor in your own kitchen at all times! We make losing weight a delightful, easy experience.

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How much weight will I lose by eating the Bistro M.D. meals?
This unique meal program has helped thousands of people shed unwanted pounds. The amount of weight you lose depends on many factors: your age, activity level, amount of exercise, medical conditions, and present weight. On average, members who commit to the program for at least 4-5 weeks, lose from two to three pounds per week.

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How long would you suggest I stay on the program?
You can stay on the plan for the rest of your life if that’s your choice. Bistro M.D. is designed as part of a lifestyle philosophy. It will help you lose weight then maintain your weight once you have lost the extra pounds. Anyone who has lost weight can attest to weight loss maintenance being even more of a daunting challenge. Unlike other "diet" plans, there are no nutritional drawbacks to our program. You can stay on our plan as long as you enjoy our exceptional meal selection.

If at any time you feel you are not reaching your weight loss goals, our staff at NeilZ Health World are available to work with you and make sure you get where you want to be.

We recommend that to see the impressive results you are want, at least try the meal program for 4-5 weeks. A month or so will certainly start showing you the weight loss results you desire, but the longer you are willing to commit to the program, the better and faster you will be able to obtain your goal weight.

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How many daily calories is the Full Plan?
The Bistro M.D. Plan provides an average of 1,200 calories per day for the full plan (3 meals and 2 snacks per day).?
There is some very important information to keep in mind while looking at this number:

The calories come from lean protein and complex carbohydrates which are essential for your body to function properly, feel full, and balance its chemistry so you can lose the weight. Some programs focus on calories only, but very often they are “empty calories”: simple carbohydrates and fat, which do your body a major disservice

We say an AVERAGE, and this is a very important part, as we medically prove that if you stick to a strict 1200 calorie/day diet everyday of the week, your body gets used to that making it harder and harder each week to lose weight. With the slight increase and decrease of calories on a day-to-day basis your body and metabolism do not have the chance to get used to one set point.
Thus, in turn the weight comes off easier and in the end it is easier to maintain your weight. Though, even if you are getting the same amount of food every day, we are changing calories intake every day for you, ranging between 1,100 and 1,400 per day.

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Why Should I exercise?
Exercise is an integral part of weight loss success, but there are many other benefits that you receive from exercising and maintaining an active lifestyle: Exercising will:

• Maintain muscle mass
• Increase your metabolic rate and lower your body’s natural set point
• Increase production of enzymes in your body that are needed to burn fat.
• Help your body cope with stress.
• Lower the amount of storage fat your body has to hold on to.
• Increases your cells’ response to insulin in your body helping to reduce the risk of diabetes
• Decreases your risk of many health factors such as high blood pressure, osteoporosis, sleep apnea, and heart disease, to name a few.

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When should I exercise?
The most important factor in determining when to exercise is to find a time of day that you can consistently commit to exercising
on a daily basis.

If you could work out at different times each day, that is ideal for your body to never hit a plateau and get used to a natural metabolic set point. When your body becomes too accustom to a certain time of day, or a certain type of exercise, your body will have a harder time shedding weight because it is conditioned to those circumstances. Unfortunately, most people do not have daily schedules that allow us to exercise at different times each day, so you have to make due with what you have as long as you are still committing to exercising and being active.

Some people find that working out in the morning works best. Others prefer evenings to help reduce the stress of the day. The most important thing is to find a time that you can work out each day and make it a habit.

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How much should I exercise to lose weight?
This is the age-old question that has plagued people for years, and the answer varies depending on the source you ask! There really is no simple answer to this question, but let’s look at a few factors to take into your consideration.

According to reputable Internet outlets WebMD and CBS News, the United States government is required by law to release a new set of dietary guidelines every five years.

“In January 2005, the U.S. government released a new set of dietary guidelines essentially telling us that as Americans get bigger, so does the length of time we need to be physically active. “

The Department of Agriculture and the Department of Health and Human Services indicate that at least 30 minutes of daily physical activity is required to reduce the risk of chronic diseases in adults. Though this research may be true, many people who exercise for 30 minutes a day, still find that they are gaining weight, or at best maintaining some degree of their weight for a certain period of time.

Weight loss in its simplest form is an equation of how many calories your body consumes vs. how many calories your body is burning. If you burn more calories than you are taking in, you will lose weight. The same holds true for the reverse effect that you will gain weight by not burning off the calories you are consuming each day.

Recent studies have indicated that most people need to exercise 60 minutes per day in order to prevent weight gain, and that for people who have lost a substantial amount of weight and wish to keep that weight off in the long term, need to exercise 90 minutes per day.

Exercising anywhere between 30-90 minutes a day with our busy schedules, can be a very challenging feat in deed.

We at NeilZ Health World approach diet and exercise in parallel, because it’s the most realistic approach to losing weight and keeping it off. In most cases, you have to adapt a new philosophy of life that encompasses a proper exercise and diet regimen. This way you do not always have to feel obligated to exercise so many grueling hours just to lose weight or keep it off.

If you are eating well for the majority of the week, you allow yourself a bit more flexibility to not exercise as many endless hours to lose weight. The same holds true if you do exercise consistently, you allow yourself to indulge on your favorite “cheat” foods from time to time a bit more often. It’s really about finding the balance that works in your life!

At NeilZ Health World, we believe that if you are new to exercising, you should start slow. Try exercising about three to four times per week for a few months, and then work up to five to six times per week as medically recommended.

Working out three times a week will improve cardiovascular fitness, but it is not frequent enough for the ideal weight loss program long term. You may see great results by working out a few times of week if you were previously very inactive. As you get in better shape, you will allow yourself to exercise for longer periods of time and more frequently. These components will be an important part of increasing your metabolism and keep the fat burning in your body.

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How much water and fluids should I be drinking?
We recommend drinking a minimum of 64 oz (8 glasses) of water per day for the average person. If you are consistently exercising however and sweating during your workouts, the amount of water intake may need to be doubled or tripled in some cases. For people who work out about 5-6 times per week, the optimal hydration for your body is to drink anywhere between half and a full gallon of water per day.

Your daily fluid intake can be in the form of regular water, flavored water (like propel, fruit2O), diet soda, any of the diet fruit juices (like diet V8) and crystal light. Water helps to keep you hydrated and helps to "flush" unwanted toxins out of your system.??

You are allowed to drink caffeinated drinks, like diet soda, coffee, tea, but we recommend limiting them to no more than 2 per day. Indeed, caffeine is a diuretic and causes your cells to retain more water, which will slow down weight loss you see on the scale. It’s important not to confuse the weight on the scale you lose or gain with “water weight”. Your body naturally retains water depending on the amount of sodium and caffeine you are taking into your system. At times, your weight may fluctuate on the scale drastically due the water retention in your body, but this does not necessarily mean you are gaining “real weight” or fat as the scale may indicate.

With coffee, if you use creamer we recommend the low fat creamer or skim milk alternatives, and if you use sugar use a sugar substitute like splenda or stevia in moderation.??

In general, we recommend avoiding fruit juices because they are high in sugars. Milk is ok to drink because it does have protein in it, however limit the milk to 1-2 servings (8 oz) per day because of the sugar (lactose) found in the milk. If you are going to drink milk, drink the Low-fat (1%) or skim milk where possible.

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Why does my weight fluctuate on the scale so much each day?
It’s important not to confuse the weight on the scale you lose or gain with “water weight”. Your body naturally retains water depending on the amount of sodium and caffeine you are taking into your system. At times, your weight may fluctuate on the scale drastically due the water retention in your body, but this does not necessarily mean you are gaining “real weight” or fat as the scale may indicate.

There are many factors to consider when weighing yourself on the scale each day. Typically people are “lightest” on the scale first thing in the morning, after your body has had time to adjust to the amount of water in your system while you sleep, and also when your body excretes excess water when you go to the bathroom. The time of day you weigh yourself is important because naturally you will tend to be heavier at night after a whole day of consuming water and food, then you will be in the morning.

We recommend calibrating your weigh-ins at the same time and day each week, and not to get too wrapped up in weighing yourself each day. If you pick a certain time of day each week and compare your results each week to that consistent day, your results will be much more accurate and give you a better indication of how your weight loss progress is going week to week.

The amount of water you consume, and more importantly in terms of the scale are retaining, is usually the major cause of weight fluctuations you will see. Sodium (or salt) in your system, along with diuretics in some cases, can cause your body to retain excess water. Toxins in your body that are not excreted also tend to hold onto water within your body.

Naturally if you are eating very salty foods or meals one day and are still consuming your daily water intake appropriately, your body will hold on to this water more prominently, which corresponds to a higher number on the scale or a “bloating” effect for some people.

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Can I over train my body when working out?
YES!! Though maintaining a consistent exercise regimen is an integral part of weight loss, you absolutely can over work your body if you don’t allow yourself appropriate rest and recovery time. Your body needs time to rest, and too much strain on the body can actually increase your stress level, which will prevent you from losing weight and in some cases cause weight gain.

Exercising leads to building lean muscle mass, and it’s important for your muscles and body to have adequate time to recover each week to function optimally. Too much strain on your body can also cause injury and issues such as lactic acid build up, and arthritis.

Depending on your fitness level and stage of your weight loss program, we recommend not exceeding more than 5-6 days per week of exercise to allow for adequate rest and recovery time. Your “off days” ideally are best suited to change every week if your schedule permits, to prevent your body from being conditioned to it’s natural metabolic set point. Where your schedule allows, take “off days” at different points throughout the week, but most importantly ensure you are getting enough rest!

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Why should I take vitamins if I eat a balanced meal?
Recent surveys show that many Americans do not consume even RDA’s (Recommended Daily Allowance) of most nutrients.

When home economists from the USDA studied the diets of nearly 40,000 Americans, they discovered that at least one-third consumed less than 70 percent of the government’s RDA’s for calcium, iron, magnesium and vitamin B6.

In the case of some nutrients, the people who need the most, often consume the least. For example, Middle aged women that must get high levels of calcium to keep their bones from thinning, had a dismal intake. When you consider that many experts believe the RDAs are set too low, you see why most Americans would probably be healthier if they took nutritional supplements.

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Isn’t taking vitamins a waste of money; don’t they go right through you?
When you take medication or nutritional supplements, some part of it ends up being excreted. Before that happens a certain blood level of the nutrient must be obtained. The goal is to keep an effective blood and tissue level at all times. So vitamins that are excreted are not wasted, your body is just maintaining the blood and tissue level it’s supposed to.

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What are free radicals?
Free radicals are chemically reactive molecules in our body that damage healthy cells. They are produced by sunlight, stress, pollution and oxidation of fats. They may cause clotting abnormalities (heart disease), mutations to D.N.A. (cancer), and age spots in skin. They encourage cross linking in tissues (wrinkling) and are associated with arthritis and asthma.

The human body produces two enzymes to help control these radicals, Super Oxide Disimutage (S.O.D.) and Glutathione Peroxidase. All air breathing life on our planet, need these enzymes to survive.Fortunately, nature has provided us with many antioxidants. They are vitamins A, C, E, B1, B5, B6, the amino acids cysteine and tyrosine, and the trace minerals selenium and zinc.

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