You are what you Eat!

stop_eating_fatty

It’s a total cliche title for the post, I know, but it’s TRUE! Here’s another tried but true saying, “you get out of it what you put into it.”

Now that I finished my first week with a good base, I wanted to start developing healthier eating habits. My diet in the past hasn’t been terrible, but my biggest issue was portion control. Following up in a close second was late night cravings. So, I identified the problem and went out to find a solution. The easy answer to this was meal prep. Meal prep is an awesome concept and I do know how to cook (quite well, I might add), but I also know I wouldn’t enjoy cooking and trying to calculate how much fat, carbs, calories, etc. was in each of the meals I was making. Too much math for me. So, I let someone else do it. Enter BistroMD.

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Just a snapshot of the meals I get to eat on a day-to-day basis!

What is BistroMD? BistroMD is one of those meal-prep food delivery companies. Why I chose this one? It was the right one FOR ME. BistroMD believes in “eating better, not less.” Although, I am eating substantially less that I previously have, but that’s probably a good thing. Remember, it’s all about moderation, not restriction. Anyway, the founders of BistroMD are a husband and wife duo. Dr. Caroline Cederquist and Ed Cederquist wanted to develop a weight-management program that didn’t sacrifice taste for nutritional quality. They go by “the foodie & the M.D.” and I love their concept. Dr. Cederquist studied bariatrics, which is the study of medical weight management. Dr. Cederquist’s extensive work with patients and knowledge of bariatrics is what created the nutritional foundation for BistroMD. Ed Cederquist is the foodie and CEO. Ed came up with the idea of combining his wife’s nutritional expertise with his love for food and BistroMD was born. BistroMD hires nutritionists to come up with menus that have the right balance of macronutrients for healthy weight-loss. Ed and Caroline emphasize (and this is something I 100% agree with) that BistroMD is not a diet, but a healthy lifestyle change. Once, the menus are made, the BistroMD chefs go ahead and make the dishes and Ed is often in the kitchen to make sure that the food tastes good too. The concept they have really is genius.

Additionally, BistroMD comes up with a menu just for you. And the best part, you can edit it. You can change out the food for other delicious substitutes on a week-to-week basis to fit your food preferences. Each meal varies in calories, but on average it comes in around 300 calories per meal and I’m on a plan where I get 20 meals sent to me a week. BistroMD builds in a “My Night” where you get a structured break from your plan. Note: this does NOT mean pig out and eat everything in sight. It means you can go out to a restaurant and eat something different and maybe something a bit bigger. I wouldn’t advise having 20 wings and four slices of pizza. That is a bit much. The program costs about $200 a week, so that averages to $10/per meal and the first week is about $130. Again, you get out of it what you put into it.

Be sure to check out my post tomorrow where I go over all of the supplements that I am taking with my food and workouts to get maximum results!

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Week 1 Progress Report

Hey everyone, welcome back to “Rebuilding Rome!

Thanks for checking back in with me through week one after my juice cleanse. In one week I’ve lost 9.4 pounds and I feel great! I ate today for the first time and it’s been really justifying to eat smaller portions and feel just as full as when I had larger meals prior to my juice cleanse.

In the video, I go over my week one progress, answer a few questions I’ve received concerning videos in the future and when to weigh yourself, interviewing people in the field of nutrition, fitness, and health, and addressing what is to come in this week’s posts.

Enjoy!

Day One

Before
Day one of my body transformation. (In desperate need of a tan.)

So, today was day one. I hate day one.

In the past when I’ve tried to get back into my healthy lifestyle, I’ve kicked it off with a five-day juice cleanse. This time will be no different.

And right off the bat I want to say that you have to make sure you are doing the juice cleanse the right way. By “right way” I mean that you do the cleanse the way it was intended to be done. A juice cleanse floods your body with vitamins and minerals to rid the body of all of the toxins it has gained through you shoving that vending machine cinnamon roll down your gullet. Don’t worry, I’m not judging you, we’ve all indulged at one point in our lives.

What a juice cleanse is NOT meant for is losing weight. Yes, you will lose weight when you do a juice cleanse, but that is just a bonus. The juice cleanse is intended to motivate you to eat healthier and to reset your body. You’re metabolism will get rebuilt and there’s a good chance you’ll experience a heightened mood and deeper sleep. You’ll also start to develop withdrawal headaches from sugar and caffeine during days three-through-five and yes, you’re going to become new best friends with your bathroom. Don’t get me wrong, the weight loss is great (I lost 10 pounds while doing my first one and eight pounds when I did my second one). The juice cleanse is simply a jump start to helping you achieve your nutritional and physical goals.

Now, as far as where I go to do mine and what you should do during the cleanse is up to you. For me, I’m a little extreme. I did my first two juice cleanses through Nekter Juice Bar headquartered in Santa Ana, CA. I became familiar with Nekter when a college buddy took me there after a night of drinking in Scottsdale, AZ. Nekter gives instructions to pretty much follow the juice cleanse as is, but if you do get hungry (um, who wouldn’t?) then they allow you to have a handful of almonds or half of an avocado as a snack. I never did that. As far as exercise goes, they said if you do any exercising then you should limit yourself to light cardio. I didn’t do any exercising during my first two cleanses, but I am going to go ahead and do that this time.

For this cleanse, I decided I wanted to go somewhere local. A Clean Juice had just opened up about five minutes from my house in Morrisville, NC…so I decided to check it out. Clean Juice got it’s start in Huntersville, NC (about 20 minutes from Charlotte, NC) and now has over 90 locations in 13 states. The price of the juice cleanse was fair (anything in the $200-$250 range is standard) and so I decided to go ahead and take the plunge. Now, Clean Juice actually suggests that if you drink a morning coffee, to continue to do so during the cleanse as to avoid getting the withdrawal headaches. I’m going to politely disagree with Clean Juice here because the whole point of a cleanse is to rid your body of the toxins. Eventually, the headaches will subside. Please don’t take over the counter medications to relieve your headaches, you’re just reintroducing drugs into your system that you’re trying to flush out. Clean Juice also says that you can continue your normal exercise routine when it comes to working out, but to be smart while doing so. I guess I’m okay with those instructions, but when you’re doing a cleanse you don’t feel like doing much of anything. Kudos to the person in my hot yoga class who did a whole 45 minute session and didn’t eat for a whole week. You are a freak of nature and I admire you.

You would think that a five day juice cleanse would be enough, right? Not for me. Day one actually doesn’t consist of any juice for me. In fact, no sustenance at all. Day one for me included an hour on the elliptical and drinking nothing but water. Essentially, I add an extra day to my cleanse and hydrate with water the whole first day.


As for the actual numbers of where I stand, here’s a snapshot: Day_One_Statistics

As you can see, I have a goal weight of 160 pounds. I’m currently 182.6 pounds, so I’ve got 90 days to lose roughly 22.6 pounds. As evidenced by the image, I have a Fitbit. Now, a Fitbit isn’t a required piece of gear, but I would definitely recommend getting some sort of fitness tracker as it helps keep all of your daily stats organized in an app on your phone, tablet, or computer. More specifically, I have a Fitbit Charge 2 and it is perfect for what I want and what I need. In a perfect world, you would wear the fitness tracker on your non-dominant wrist as it gives more accurate readings, but I have a couple of nice watches I like to wear, so I wear my Charge 2 on my dominant right wrist.

If you do get a Fitbit and you use the app, the home screen is a dashboard that looks similar to the image above. One of the options is to log your weight, but it also additionally adds the option of logging your body fat percentage. I looked up how to calculate body fat percentage and it’s not the easiest process. If you’ve ever been to a decent gym and had a good personal trainer, they will know how to do it or they will have this tool which is WAY easier, but just slightly less accurate:

OMRON Fat Loss Monitor
A fat loss monitor like this one isn’t as accurate as calculating body fat percentage yourself, but gives you a good indicator of where you’re at.

A couple months ago I went ahead and bought an OMRON Fat Loss Monitor just to get a ballpark of where my body fat percentage was and where my body mass index (BMI) was. Don’t buy anything that’s above $50. Currently, my body fat is at 18.5% which isn’t terrible, but isn’t great either. My BMI is 27.8, which puts me in the overweight range, but then again you shouldn’t read TOO MUCH into BMI.

So there it is. Day one is in the books and I’ve got my initial readings and a good understanding of where I need to get to in the next 89 days. Wish me luck!

Pilot

Hello everyone and welcome to “Rebuilding Rome”!

I’m very excited to get started on my journey back to a truer and healthier version of myself and I’m ecstatic that you’ve decided to join me on my journey.

Being that this is the first post for “Rebuilding Rome,” I’m going to keep it short and sweet.

During the first 90 days of this blog, it will really focus on my progress (one weekly post) and then you will get 1-2 other posts a week that is related to health and fitness. During the beginning weeks, it is most likely that there will be three posts a week to cover the initial changes in my daily life and how much is actually going into this body transformation.

During the first two weeks, we’ll go over “Day One” (tonight’s blog post) that will feature the official weigh-in and a sexy “Before Picture” (I know we are all looking forward to that).

Also in the first two weeks, I’ll go over my dietary changes, workout routine, essential gear, investment, accountability…and more.

Most posts will vary in length, but I aim to keep them on the shorter side due to the fact that our society’s attention span is getting shorter everyday. So, to combat this, most blogs will include some sort of visual media (such as a video, pictures, memes, GIFs, etc.)

Be sure to come back and visit the blog tonight to see all of my initial body statistics and see how far I need to go to reach my goal by April 1st, 2018.

And if you think that after April 1st, 2018 that this blog will stop…you’re sadly mistaken. The fun is just beginning after the first 90 days. “Rebuilding Rome” will evolve and change over time and will talk about how to maintain your new body, while still living and enjoying your life. If you think I’m never going to have a beer again, think again. Living a healthier lifestyle isn’t about restriction, it’s about self-control and moderation. But, we’ll talk about all of that later…

Here’s to a great 2018 and to “Rebuilding Rome.” I’m looking forward to sharing my experiences with all of you!