Easy Peasy Grilled Garlic Asparagus

The weather has cooled a bit in the past few days, but there’s NO WAY we’re putting the grill away just yet. Perhaps when there’s a foot or two of snow on the ground or a tsunami. And these asparagus are a good reason to keep it out. They take about five minutes to make, taste amazing and are a great, healthy side dish to a grilled steak or piece of salmon. And the leftovers can be tossed in a frittata in the morning or brought to work for a snack.

Asparagus are also a superfood, loaded with nutrients. They’re one of the best natural sources of folate; are high in vitamins A, C, E, K and B6; low in fat and calories; and high in fiber. Supposedly, they’re also an aphrodisiac, but we’ll keep hush on that one.

Prep Time: 5 minutes | Cook Time: 5 mins | Servings: 4-6

Ingredients:

1 pound asparagus, tough ends trimmed off
1 tablespoon extra virgin olive oil
1 clove garlic, minced (or 1/2 teaspoon garlic powder)
1/2 teaspoon black pepper
1/4 teaspoon sea salt
Juice of 1/4 lemon

Directions:

1. Preheat grill to medium-high.
2.In a small bowl, whisk together olive oil, garlic, salt and pepper. Pour over asparagus and mix to coat evenly.
3.Put asparagus on the grill. Cook for 2-3 minutes.
4.Turn over asparagus and grill for 1-2 minutes more. You want to brown and heat the asparagus, but not decimate them into soggy messes.  
5.Spritz with the lemon juice and enjoy!

Ginger and Balsamic Grilled Portobello Mushrooms

Portobello mushrooms are considered the “steak of vegetables” and with good reason. We’ve converted many a non-believer with this recipe: it’s juicy, bold and has a nice crust like a… well, like a delicious portobello mushroom. If you’re looking to cut down on meat or just feel like shaking things up at the next BBQ, check this one out.

Even better, mushrooms are also considered a superfood. They have a great deal of nutritional value, are full of micronutrients, are low in carbohydrates and high in fiber. They have no fat or cholesterol. Mushrooms are also the only fruit or vegetable that has Vitamin D, so add them to your regular diet.

Prep Time: 5 minutes | Cook Time: 10 mins | Servings: 4

Ingredients:

4 medium portobello mushrooms, stems removed and dirt wiped off
1/4 cup balsamic vinegar
1/4 cup extra virgin olive oil
1 tablespoon grated ginger
1 clove garlic, minced
1/2 teaspoon black pepper
1/4 teaspoon sea salt

Directions:

  1. Preheat grill to medium-high.

  2. In a small bowl, whisk together olive oil, balsamic vinegar, garlic, ginger, salt and pepper. Brush on both sides of mushrooms and let sit for 10 minutes.

  3. Put mushrooms on the grill gill side down. Cook for 5 minutes.

  4. Turn over mushrooms and grill for 3-5 minutes more. Pay attention not to burn the tops of the mushrooms.

  5. Slice and enjoy!

Transformation Q&A With Rebecca N.

What brought you to IronPlate Studios?

I had been diagnosed with a medical condition, PCOS. It is known to cause issues with weight gain and lose because the various hormone levels in your body keep changing, including your body’s ability to use insulin correctly. I finally found a doctor in 2015 that helped me enough to start getting some of the hormone swings under control, but that also meant I now how do some hard work to make sure my body was healthy again and I wanted to look like me again. Another step toward taking control of my body again involved losing the weight I had gained after being undiagnosed for many years. I took many steps on my own during 2015. I changed the food I ate drastically, I bought organic when it was available and I started walking a lot more. Eating out for work was common and necessary so it was a slow go. However, these two changes help me lose my first 30 pounds. Unfortunately, I stopped there and was unable to keep the weight loss going and I still had a ways to go. I did not want to become my mother, a diabetic, or my father, a heart attack survivor. I knew I could control my body even it meant fighting everyday against a disease. I was ready to change, but didn’t know how. It was time to find a subject matter expert to help me the rest of the way.


Why did you choose IronPlate Studios?

I knew both Nutrition and Exercise ultimately are necessary to achieve results I wanted. IronPlate Studios offers help with both, one stop shopping for a busy person who works for a consulting firm full time and is working on her MBA part time. I could have hired both separately, but I don’t think the results would be same. The right hand needs to understand what the left is doing and IronPlate Studios designed its Transformation Packages to accomplish this.


Which package did you decide and why?

I choose a 12 week transformation package with 2 personal training sessions a week because I can be a bit nerdy and wanted to get as much information about nutrition as possible. Some of it might be a bit advance for what I need at this time, but I know as I get closer to my goal weight many of those advanced lessons will become valuable information. I also wanted to work out with someone 2 times a week. It had been a long time since I did any serious exercise and again, the nerd in me, wanted to learn everything I could and I wanted the support.


Can you briefly describe your experience so far working with the Team at IronPlate? What have you learned so far?

I don’t think I can possibly say enough about how awesome my experience has been. I have learned something new every step of the way and I appreciate everything that everyone who has worked with me or has done for me. Some of the most important things are I learned include:

  • I needed to eat more of the right foods and more frequently. I was eating 2 or 3 meals a day and was all over the place with timing. I now eat 5 times a day, spacing my meals about 3 hours apart.
  • I learned that not all Carbohydrates are the enemy. I just need to pick them carefully.
  • The consulting life style can mean eating a lot of meals away from home or networking over drinks. I learned what to look for on the menu and what to drink. I also finally was comfortable saying to people around me that I will pass on the drinks, shared items and desserts. People understood.
  • I learned how to exercise, again. I was very active as a teenager playing field hockey, swimming and softball but then after college I just stopped and forgot a lot of the basics. I learned how to properly work with weights, learned how to start running again and a lot about excising different muscles.
  • I learned that you can’t do the same workout all the time. You need to change it because your body will learn to use the least amount energy to do the same task.

How much have you accomplished to date?  How much further do you have to go?

My main goal is weight loss. As of this morning, I have lost about 65 pounds. 30 on my own and the rest with the help of the wonderful team of people at IronPlate Studios. I also had my measurement measured during the 12 week program a couple times and by the end my measurements all decreased and none of my clothes fit anymore!

Bust: 4.5 inches smaller
Waist: 5 inches smaller
Hips: 4 inches smaller
Upper Arm: 1.5 inches smaller
Thigh: 2.5 inches smaller
Calves: .5 inches smaller

I will keep losing weight. I try to think about weight loss in small increments of 25 pounds. And then re-assess where I am. So, I am working on my next 25 pounds now. I will admit I have an ultimate target range in the back of my mind which would require me to lose anywhere from 75-100 more pounds and tone my body, but I don’t like to focus on that, rather my current 25 pounds is my goal!

My other goals are to improve my strength and be able to participate in activities such as run, bike and swim for charity events. And maybe even compete in a few events. I did walk one 5K in NYC this summer that helps support Central Park. I am working on being able to run next year.  


Have you been enjoying your experience thus far?

My experience has been outstanding! Everyone is super nice, very knowledgeable and helpful. I feel like I have a family of support cheering me on. I love that the workouts are different every time I come. It keeps me from getting bored and I love to learn new things.


Anything else you'd like to add regarding your experience training at IronPlate Studios?

I would love to learn more about the way my muscles and body work. For example, Caitlin mentioned once that I should workout muscles from larger to smaller. For people who have never studied the human body it is not common knowledge about which muscles are the larger ones and which are smaller ones. Caitlin was happy to happy to pull up a picture and walk me through the basics. You could add some education around our muscles and body as well as the exercise and nutrition classes. 

Spicy Sesame Broccoli Ceviche

You know broccoli is good for you. Your momma told you. But do you know why? Well, for starters it’s a great source of fiber and antioxidants, has a ton of vitamins (one cup of raw broccoli provides over 100% of your vitamin K requirement), and is a powerhouse of nutrients. It’s also low fat and a great anti-inflammatory. 

We call this recipe “ceviche” because while the broccoli isn’t traditionally steamed or roasted, it “cooks” from the acid in the red wine vinegar. The garlic, red pepper flakes and sesame oil give it a delicious, complex flavor. We keep a bowl of these in our fridge to snack on whenever those hunger pangs strike. Trust us — you’ll be making this again.

Prep Time: 10 minutes | Cook Time: 3 mins | Servings: 4 

Ingredients:

2 heads broccoli, cut into bite-sized florets
2 teaspoons red wine vinegar
1 teaspoon sea salt
1/3 cup extra virgin olive oil
3 cloves garlic, minced
1 teaspoon cumin powder
2 teaspoons sesame oil
Pinch of crushed red pepper flakes (or more if you like it spicier)
Sesame seeds 

Directions:

1. Dissolve salt in red wine vinegar. Pour over broccoli florets in a large boil and toss to combine. Let sit.
2. In a saucepan, heat olive oil and add garlic, cumin powder and red pepper flakes. Cook for about one minute on medium heat until fragrant. Do not let the garlic turn brown! Add in sesame oil and stir. Pour mixture over broccoli and toss. 
3. Let sit for about an hour at room temperature, sprinkle sesame seeds over broccoli and serve! Refrigerate any remaining broccoli for up to 48 hours.

Enjoy!

Grilled Eggplant with Yogurt Sauce

We’ve been hooked on Yotam Ottolenghi’s vegetarian cookbook “Plenty” for a couple of months now and have made this dish about 10 times. It’s insane. And since baby eggplants are in season right now, this is the perfect time to fire up your grill and get your eggplant on. Our adaption uses skim milk instead of buttermilk and non-fat Greek yogurt instead of whole milk.

From a nutritional standpoint, while eggplant doesn’t have an overwhelming percentage of any one nutrient, it does have a wide range of vitamins and minerals including fiber, folic acid, potassium and maganese; vitamins B1, B6, C and K; and contains almost no cholesterol or saturated fat. It’s also a great meat substitute.

Prep Time: 5 minutes | Cook Time: 10 mins | Servings: 4
 
Ingredients:

4 baby eggplants
1/3 cup extra virgin olive oil
Sea salt and black pepper
1 tsp za’atar (can be found in Middle Eastern supermarkets or online. If you don’t have it, use 1/2 tsp of thyme and 1/2 tsp of cumin)
1 tsp pomegranate molasses (or balsamic vinegar if you want to cut out carbs)
1 tsp skim milk
1/2 cup low fat Greek yogurt
1 tsp extra virgin olive oil
1 small garlic clove, minced
1 tsp lemon juice

Directions:

1. Heat grill to medium high or pre-heat broiler.
2. Cut eggplants in half length-wise and with a paring knife, make cross-hatch incisions in the cut side of the eggplant without piercing the skin.
3. Brush olive oil on cut side of eggplants, then sprinkle with salt, pepper and za’atar.
4. Put eggplants on grill skin-side down for five minutes, then turn over and cook for another 5 minutes, or until flesh is soft and browned. Remove from grill.
5. In a bowl, mix skim milk, Greek yogurt, 1 tsp olive oil, garlic and lemon until smooth. Pour over eggplant slices.
6. Sprinkle additional za’atar over yogurt sauce and then top with a little bit of pomegranates molasses (or balsamic vinegar). Serve immediately.

Enjoy!

Chicken, Spinach and Mango Salad

This healthy and refreshing salad is the perfect dinner choice for a busy summer weeknight. If you have some chicken cooked already, you can bang this out in less than 10 minutes. It’s packed with protein (chicken); vitamins and iron (spinach) and anti-oxidants (mango). Feel free to toss in some sliced almonds or walnuts for some crunch! Enjoy!

Prep Time: 10 minutes | Cook Time: 10-15 mins | Servings: 2
 
Ingredients:

12 ounces boneless, skinless chicken breast
6 ounces organic baby spinach
1 small red (or yellow) onion, sliced
1 mango, peeled, pitted and cut into 1-inch cubes
2 tbs extra virgin olive oil
1 tbs apple cider vinegar
1 tbs dijon mustard
1/2 tbs maple syrup
2-3 leaves basil, chopped
Salt and pepper, to taste

Directions:

1. Brush chicken with olive oil and season with salt and pepper. Cook on outside grill until cooked through (155°F), or cook on pre-heated grill pan over medium-high heat, 5 to 7 minutes per side. Transfer to plate and let rest 5 minutes. Slice into 1/2-inch strips.

2. Whisk olive olive oil, vinegar, mustard, maple syrup and basil in small bowl. 

3. Place chicken, spinach, onion and mango in serving bowl. Add dressing and toss. Season to taste with salt and pepper and serve immediately.

Enjoy!

Watermelon, Kale and Cucumber Smoothie

This great summer smoothie has it all: refreshing cucumber, electrolyte-replenishing coconut water, vitamin-A rich watermelon and fibrous, nutrient-dense kale. Oh, and it’s delicious! Make a batch to take to the beach or knock one back after your next workout! 🍉🌿😍

Prep Time: 5 minutes
Cook Time: 1 mins
Servings: 2

Ingredients:

8 oz coconut water
1/2 cucumber, peeled
1 cup watermelon, frozen
Handful of kale leaves, stems removed
Juice of 1 lime
Handful of mint leaves
Handful of ice

Directions:

1. Add all ingredients to blender and blend for 30-60 seconds, until smooth.
2. Enjoy!

Recipe of the Week: Grilled Littleneck Clams

This weekend, fire up the grill, pop some clams on it and pretend you’re in New England. Clams are ridiculously easy to grill, take about 10 minutes and are really good for you. They’re a low fat, high protein seafood with an above average amount of healthful minerals such as selenium, zinc, iron and magnesium and B vitamins like niacin. A single protein serving (~3 ounces) provides 2/3 of the amount of iron you need in a day, plus the vitamin C in the clams helps you better absorb the iron!

Here goes! 

Prep Time: 5 minutes | Cook Time: 10 mins | Servings: 4 

Ingredients:
2 dozen littleneck clams (or more!)
Juice of half a lemon
Handful of parsley, roughly choppd

Directions:
1. Preheat grill to medium/medium-high or get charcoal fire going.

2. While the grill is pre-heating, rinse clams in cold water in a pot. 

3. Add clams to the grill. The clams will begin to open between 7-10 minutes on the grill. Carefully pull clams off the grill as they open and put in a serving bowl. Discard any clams that don’t open.

4. Toss with lemon juice and parsley and serve! (If you’re feeling naughty, a little butter and white wine is delicious, too!)

Feel free to use mussels instead of clams for this recipe — or both. Serve with grilled corn and baguette slices and you’re golden.

Recipe of the Week: Summer Lentil Salad

Lentils are a staple in our diet here at IronPlate. They’re fast cooking, incredibly versatile, highly nutritious and, well, they taste great. Make this summer lentil salad a go-to side dish for any occasion or make it a meal by putting it over greens with some grilled chicken or salmon.

Lentils are high in fiber (you’ll feel full longer), low calorie (about 230 calories per cup) and a great source of plant-based protein. They’re also rich in other vitamins and minerals.
Here goes!

Prep Time: 10 minutes | Cook Time: 15 mins | Servings: 4-6

Ingredients:
1 cup dried lentils
2 cloves garlic, crushed
1/2 small onion, finely diced
2 bay leaves
2 tablespoons balsamic fig vinegar (regular balsamic is great, too)
1 tablespoon dijon mustard (can substitute yellow)
2 tablespoons extra virgin olive oil
2 scallions, chopped (both white and green sections)
1 cup cherry tomatoes, halved
1 cup cucumber, diced
4 mint leaves (or basil) chopped

Directions:
1. In a medium sauce pan, add lentils and 3 cups water. Add garlic, chopped onion and bay leaves. Bring to a boil and then reduce to a simmer, uncovered, for 15 minutes. Test lentils to make sure they’re cooked through, yet firm, then drain and rinse with cold water. Refrigerate for half an hour.

2. While the lentils are cooking, whisk together the olive oil, mustard and balsamic vinegar. Set aside until ready to use.

3. In a serving bowl, combine lentils, tomatoes, cucumber, scallions and mint. Whisk the dressing once more and add to the salad and toss. Season with salt and pepper and serve!

Meet Karen P: Q&A about her 1st NPC Figure Competition

What got you into the idea of training for your first NPC Figure show?

I started training at Iron Plate two years ago because my spouse wanted a workout partner. An injury limited us to upper body work for an entire year, so my arms started to get pretty ripped for a girl. Kristin would mention that it wouldn't be that hard to get me into competition shape. My spouse was like, "You've already come this far eating TastyKakes and working out one day a week. Don't you want to see what would happen if you actually tried?" I was casually intrigued, but I know myself: I work two jobs totaling more than 40 hours a week, and I don't do well with long-term goals. I told Kristin I would give it 2 months, and I told my spouse that I would need help with food acquisition. A lot of help. Remember: TastyKakes.

 

What was the training like?

Training increased from 1 to 3 days a week of lifting. I would still train with my spouse and Kristin on one day, then at home with my spouse on a second day, and then a third day focusing on lower body with Kristin. Since I only had 2 months to prepare, I was immediately focusing on leaning out instead of building mass, so I also had to add 1 hour of cardio every morning. Every morning. Every. Morning.

Can you give us a glimpse into the world of dieting for a competition like this? Was it easier than expected?  Harder?  What are some examples of the foods you'd eat?

Everything became regulated: proper measurements, proportions, ingredients. The beauty was that all of these decisions would be made twice or three times a week during bulk food preparation, when each meal was organized into plastic containers. 

No decisions were needed during the actual meal times, because the proper contents of each box had already been determined. I would take my lunch box and my dinner box to work. I didn't have to think at all about what NOT to eat. If it was in the box, I could eat it. If it was not in the box, I couldn't. There was no way I could justify any cheating: if it was not in the box, then it was a cheat. 

I had never dieted before, so I didn't know what to expect. I was used to eating Pret on weekdays and anything from Bon Chon to Third & Vine on weekends, so I didn't have the best eating habits.

So, with that as a starting point, you have to hear me when I say: The food was amazing. I can't emphasize this enough. THE FOOD WAS AMAZING. 

A typical breakfast would be all of this mixed together in a kind of sweet-savory scramble casserole:

  • 5 egg whites
  • 1 bag of spinach, sauteed
  • 1/3 cup dry oatmeal
  • black pepper, cinnamon, nutmeg, and dried shallots

Some lunches/dinners:

  • slow-cooked salmon, with onions and asparagus
  • braised lamb steak with mustard rub and a balsamic reduction, with rosemary sweet potatoes
  • sirloin stir fry with brown rice
  • chicken breast "breaded" with dried onions, with garlic green beans
  • ground turkey with hot peppers and cucumbers
  • spicy tuna salad (using Greek yogurt instead of mayonnaise)

I know what you're thinking: What about the TastyKakes? Well, between meals I would have a protein shake. It was just powder mixed with water (that is, not milk or almond milk), but the Ultimate Muscle Protein from Beverly International is just as sweet and creamy as a milkshake or hot chocolate. Between the protein shakes and the fresh veggies, I did not crave the Kakes.

When you're not eating a lot of fats or carbs, you have to eat more physical quantities of food in order to rack up the proper caloric intake. Two days before my last competition, I had to attend a fancy dinner. When I transferred the contents of my four-cup Tupperware container onto my fancy restaurant plate, the whole table gasped at how much food was in front of me. That answered the question that most of my dining companions wanted to know: Where you hungry? No. There was plenty of food.

[I didn't want to go on about how Dennis did all this, because I don't want people to think that they can't do this without someone else doing what Dennis did. I don't want to marginalize him, though! So I can add some more about him if you'd like.] - You see, Dennis did ALL of the cooking. 

Bicep Flex.JPG

What did you find the most challenging part of the whole process?

The number one most challenging part was all the girly primping logistics right towards the end! Hair, makeup, spray tan, shaving neglected areas... I'm not a girly girl, and all that coordination was not my style.

The second most challenging part was getting enough sleep. I need a full 8 hours normally, but I can get by for several days on 6 or 7. With the training, this was not an option. Eight hours became a minimum, and 9 was better. If I had a single night under 8, I would be VERY tired the next day.

Would you do it again?

I would do it again in order to do it right. I would never have been able to do it at all if my only option had been to commit 6 months for the first shot. Now that I've done my two-month trial, I know what's possible for me. 

I've also had the amazing experience of hanging out with incredibly built women at these two shows. No one is doing these competitions with the thought that big arms on a woman is too masculine. All the competitors have an ease about their bodies that no other group of nearly nude women has. Now I'm excited to concentrate on bulking up, and I have no qualms about looking less feminine.

How much weight did you lose and did you like the way you looked and the weight you got down to?

I started around 140 pounds and was down to 120 after about 6 weeks. It took a while to get used to seeing less of me in the mirror. It was nice to fit into some of my old pants! 

What are some nuggets of advice you'd give someone looking to lose weight and get in shape?

The first thing is to remember that the purpose of a personal trainer is to have someone PERSONALIZE their advice to you on fitness and nutrition. In order to get that, you have to be honest with your trainer and with yourself about what you can and can't do. There is simply no point in paying someone to tell you what to do and then not doing in. 

I knew I couldn't commit to more than two months, so I didn't pretend at the start that I would do more than that. Because of other things going on in that time period, I knew I wouldn't have the time to prepare the food, so I worked that out with my spouse.

The one thing about competition is that it has an end date. It was different from having a weight goal. Instead of saying, "I want to weigh 120," I said, "I want to see how fit I can get by November 7." Even if you don't do a competition, picking a short time goal for a diet lets you know that it's going to be over. That seems like an easier goal to hit than a permanent lifestyle change.

Then here's the catch: I've been off of the competition diet for a week now, and I HATE IT. I hate having infinite food freedom. When you can eat anything, then every moment becomes a decision. Should I eat this bag of cookies? Should I get Chick fil A? I don't have an broccoli in the fridge, how about I eat a croissant instead? Sheesh. I can't wait to go back to mass food prep and the boxes. 

I did not start this journey with the goal that I would live the rest of my life measuring my food. If you'd told me that I needed to do that, I wouldn't have done it at all. But I tried it for two months, and it was awesome, so now I'm hooked.

Intermittent Fasting Unwound

Intermittent Fasting Unwound

by Vanessa Rissetto, MS RD CDN and Kristin Reisinger MS RD CSSD

 

Everybody thinks they are an expert in something, and, unfortunately for me, it happens a lot with nutrition. People often try to tell me that they feel prepared to tackle the very complicated science of nutrition by just adding the latest superfood trend they read about in Men's Health or saw on Dr. Oz.  Frankly, life is too short to correct those that aren’t close friends or clients - and I suspect scientists in other fields feel the same way.  But I like talking to people, so recently I found myself chatting away with someone who was telling me all about “Intermittent Fasting.”  

What is Intermittent Fasting, you ask?  Intermittent Fasting (IF) is a relatively new nutritional method based on going long periods of time without eating in order to improve metabolism and your body’s efficacy for utilizing energy.  It is thought that our ancestors have been doing this since the beginnings of man.  It purports various periods of time of fasting (can be a full 24 hour window every 3-5 days, or a system of a daily 8 hour “fed” state followed by a 16 hour “fasting” state often from the hours of 10pm to 2pm the following day).  It is a widespread method of weight loss and improved performance system of nutrition that goes against the grain of the typical “5-6 small meals daily” we usually hear about.  

How does it work?  Well, usually, after you eat, you enter the “fed state,” which lasts for about 3-5 hours while your body digests what you have just eaten. Current thinking is that it is hard to burn fat while you are in the “fed state” because of elevated insulin levels in the body. Remember, insulin is an anabolic hormone that promotes storage, not the burning of calories.  Once the body leaves the “fed state” and your food has been digested, you enter the “post absorptive state,” which continues until about 8-12 hours after your last meal. The final stage is what’s called the “fasted state.” So, what's so great about the “fasted state,” and why am I telling you about it?  

Firstly, during the “fasted state” there is improved insulin sensitivity. As stated before, insulin is an anabolic hormone which helps you absorb nutrients from foods and uses the sugars from the food and directs them to your liver, muscles and fat cells so that they can be used and stored as energy later on. This means that when we eat in excess we are unable to reap the benefits of insulin. By eating less frequently, less insulin is released, and this means that when insulin is released we are much more sensitive to it. This makes it easier to lose fat, improve blood flow to our muscles and, some even believe, limit the effect that an "unhealthy diet" may have on the metabolism. 

Secondly, fasting can simply promote muscle gain and fat loss.  There is some good news here: some studies have shown that training in a “fasted state” is a great way to build lean mass and boost insulin sensitivity; strength training on an empty stomach has been shown to help with fat loss because those that train in a “fasted state” become better at burning fat due to an increase in fat oxidizing enzymes; and, if bodybuilding is not your thing, cardio exercise on an empty stomach is thought to help the body become more efficient at using energy stores, and primarily fat.

Sounds great, right? Well, it’s not all good news - most people don't even get into the “fasted state.” When you think about it, if you eat dinner at 7pm and breakfast at 6:30am, you’ll never get the chance to get into the optimal fat burning level that the “fasted state” allows.  And that’s just the start. The bigger problem with all of these ‘on-trend, quick-fix’ diets is that the everyday experts don’t put them into the proper context and before you know it, everyone is out there “fasting” while they’re sleeping and stuffing their faces during the day thinking they deserve the whole nine since they “fasted” all night.  But that’s not how it works.  

Done in a true fashion there has been some good, albeit minimal, research so far showing that IF can help reduce weight and fat loss, improve cardiovascular health and blood pressure, but it stems from other intricate timing nuances as well as maintaining rich, and appropriate macronutrients during the 8 hour “feeding” phase (can’t be all Twinkies and beer).  For instance, IF performed with the “fasting” state occurring from 10pm-2pm with bouts of training occurring before the first meal (ex: 12:30pm-2pm training), and then a large post-workout meal directly after (and some BCAA supplementation for good measure) has seen some positive results.  However, not enough research has been done yet to make a big opinion.  But it’s worth a try and is showing to be promising.  It also, ifdone correctly, allows a person to actually “practice” what it feels like to be hungry (as well as learn the difference between being truly hungry of mentally hungry) which is a good skill for someone on the journey to weight loss and health.  

And though the theory of Intermittent Fasting may be based on good scientific findings and hypotheses based on our ancestors, once you remove the context that your friendly neighborhood Dietitian can bring, it becomes a dangerous fad.  As we continued to discuss his plan, my new friend made it clear why he found Intermittent Fasting so attractive: he had concluded that he could eat whatever he wanted and drink as much as he liked, and, as long as he stuck to his Intermittent Fasting, he would be fine.  As someone who loves technology and the latest gadgets, believe me, I know all about the appeal of quick fixes! We’re all accustomed to looking for something that will change our lives with minimal commitment and no effort. But, as so often is the case, quick fixes aren’t the answer. 

The body is a complex system that needs essential nutrients and chemicals to make it work. Dietitians study and understand how it all works together.  We can help you to reach your goals – and maintain them. But there is no magic pill, and no magic ‘science’ that, when taken out of context, will get you there in a healthy state. It’s far better to concentrate on steady improvements in the way you eat, than doing anything ‘intermittently’.  A lesson, I think, my new friend will learn the hard way.

 

The Incredible and Most Edible EGG! by Vanessa Rissetto

EGGS - Stop talking shit about my boyfriend...

I'm serious, I take shit talking about eggs really seriously.  Why so passionate about the incredible edible you wonder?

Well first off, I eat them every day - EVERY SINGLE DAY - which shows my dedication.  Now some people fancy them up: scrambling, poaching, over easy, adding cheese, sauces, etc; but not me, I'm a purist.  Three eggs, soft boiled with 1 slice of whole grain toast.  Some of us - I wont name names (Kristin) wouldn't add the bread but this is my damn breakfast and I'll do whatever I want.  Let's get serious though, eggs are literally the most perfect food ever. 

Misconceptions about eggs are that they cause heart disease from cholesterol - on the contrary - eggs contain lecithin which is known to draw the cholesterol away from the body.  The liver makes cholesterol everyday, so if you're eating eggs the liver will make less; that's that whole homeostasis, body is a machine and knows how to work, thing.  Eggs also raise HDL - so if you're not exercising enough, here's another way to raise that good cholesterol. 

Eggs are a good source of protein: 6 grams per egg to be exact which contributes to fullness.  Eggs have Vitamin A which helps my vision, Vitamin D and Iron which help my bones, Folate which helps cell growth and metabolism (we can get to that later) and Biotin which also assists in metabolism of protein, fats, and carbs as well as help my nails and hair grow (which in my old age may or may not be a problem) - kidding.   

Eggs also have choline which helps with memory, which I definitely need since I'm a mom of two toddlers and am often plagued with momnesia (momnesia is when I was going to do something but then my kids started asking me for something and then I forgot). 

While we're on misconceptions about eggs, here's my biggest one - EGGS ARE NOT DAIRY! DAIRY COMES FROM A COW PEOPLE! EGGS COME FROM CHICKENS!  I know, I know.. why am I shouting?  So many times people tell me they don't eat dairy, and then when I mention eggs they tell me they don't eat dairy and then question my abilities as a Dietitian.  This is the same look I get when I tell people corn is not a vegetable but we can talk about that later.  For weight, loss eggs score high for their ability to induce feelings of fullness and reduce subsequent calorie intake.

IronPlate Rating 10/10

Operation Remove Butt from Couch

So I just had my first official training session at IronPlate with the lovely, talented and slightly evil Caitlin. When I got her e-mail suggesting that we start our new routine at 6am, I literally checked the calendar to see if it was April Fool’s Day—much to my chagrin, it was not. I thought long and hard and reasoned that maybe being in a dreamlike state would make the workout less hard (wrong), so I closed my eyes, took a deep breath, and replied “Okay, see you there.” Yikes! When my alarm went off the next morning it literally felt like I had just gone to sleep minutes before. But right as I was about to slap the snooze button and roll back over, something stopped me, and I threw off the covers and hoisted myself out of bed. After banging into both my dresser and the door while trying to get dressed in the dark so as not to wake my very comfortable looking husband, I was ready to go. 

I arrived at the studio just before 6 in the pitch black, and proceeded to become winded simply by walking up the stairs—my first of many realizations of just how out of shape I am. Caitlin greeted me a few moments later, and laughed as I asked if the climb could be considered part of my workout—it couldn’t. So off we went to the office, where I got weighed in—talk about a wakeup call, and had my measurements done, then we got down to business. 

We started with some jump roping for 1-minute segments and then we then moved through some interval training that included pull downs, planks, burpees, squats and chest presses—all of which were made infinitely more pleasant by the 90’s party beats station Caitlin had pumping through the speakers. Unfortunately no amount of Ja Rule and Nelly could soften the intensity of squat jumps onto the dreaded wooden box, but I gritted my teeth, pushed through it and survived. 

Despite the challenge, it felt good to push my body and before I knew it, I had relaxed and was actually enjoying the challenge of seeing what I was capable of. 

Caitlin has a very unique ability to work you to your fullest potential without leaving you feeling defeated or like you never want to come back again. She is extremely skilled at finding a perfect balance between when you’re doing something at the hardest level you’re capable of, and when you could potentially do more. 

The greatest part about working out at IronPlate was there was absolutely no judgment. I didn’t have to worry about how uncoordinated I looked or if the person next to me was faster, stronger, fitter, etc. (which by the way she was), which made it so much more manageable and honestly gave me the confidence boost I needed to finally start feeling like I might actually be able to do this. In fact, I’m booking my next session online as we speak. Till next time.

Meet Coral D., 2x Amazing Transformation!

Tell us a little bit about you, your athletic/fitness background, your fitness routine and what you currently follow.

Coral: Ok, I'm going to be straight up - I'm not an athlete and I don't have a naturally "good" body. I can gain weight very easily if I'm not careful, so I currently follow an aggressive workout routine (usually 6-7 times a week) coupled with a nutritional plan.

What prompted you to start training?

Coral: Two years ago I got motivated to trim down for my March 2013 wedding. I honestly thought this was just a one time "treat"; a luxury that I wouldn't continue. Well then I got pregnant, and after 9+ months of no-holds barred eating, I needed some help to lose the baby weight. So in October of 2014 I embarked - again - on my fitness and nutritional journey.

IronPlate: Just to chime in, when I met Coral, we had one conversation about her diet plan covering macros, nutrient timing, meal planning and portion control, and this girl had it down after one conversation.  
 

                                                                      &nbs…

                                                                                         March 2013 wedding, and a 20 pound weight loss in 2 1/2 months.  


What is your favorite part of training?

Coral: I love the variety. At IronPlate I get well-balanced workouts with a good mix of cardio, strength, plyo, and stretching. I also like that it's a comfortable and professional environment. No "gym-timidation" and I can work hard without feeling self-conscious.

Do you follow any type of specific nutritional program? Why/Why not? What does it entail?

Coral: Diet is so so so important for me when I want to lose weight and tone up. I do basic calorie counting using an iPhone app (MyFitnessPal) and I stick to high protein foods paired with fresh veggies. I avoid sugar and other simple carbs - they are my enemy. I also try to cook for myself so I can keep it clean. Lastly, portion control is key and my food scale helps keep me honest about what I'm putting in my body.

                                                                      &nbs…

                                                                                                               Less than 6 months, and 75 pounds later!

What motivates you?

Coral: My baby boy! As he grows and gets bigger, I want to be able to hold him easily and have high energy to run/play with him. I love feeling like a strong mom for him.

How do you feel training at IronPlate has benefited you?

Coral: I think of IronPlate as the backbone to my fitness regimen in two ways. First, the strength training I get there helps me do better in the other various exercise classes I go to. And secondly, I can easily "fall off the wagon" and go weeks/months without working out. That used to be my M.O. in the winter - slacking off and hibernating in sweaters. So by keeping my regular appointments at IronPlate, the rest of my routine stays on track. Then when I'm consistently working out, my diet is on point and the results come!

How do you feel your body has changed and transformed?

Coral: I've transformed twice since going to IronPlate. For my wedding, I lost 20 lbs in 2.5 months and was the thinnest I had been since high school. Now this time around I have lost 75lbs in the 6 months post-baby. I was wearing size 12 pants and now I'm swimming in my 6's.

Any advice for those out there not training and mulling it over and over waiting for the "right time?"

Coral: In the past decade I had tried all kinds of diet/exercise programs on my own and would never get the results I wanted. Today, my body is the strongest it's ever been and I credit IronPlate for being the catalyst for that change. I think of training as an investment - it's an investment in myself that has had awesome returns! Besides the increase in energy, my general health has improved and I've eliminated pain in my back (degenerative disc) and feet (plantar fasciitis) with this training program. Plus, seeing the number on the scale drop consistently feels pretty darn great, too.

I'm so glad I found IronPlate, I really feel that it has changed my life. Thanks Kristin and the IronPlate Team!

Baby Steps, by Kara G.

The preparation for my journey at IronPlate began with a very candid conversation with Kristin, where we discussed my current eating habits (abysmal), my fitness routine (or lack thereof to be more specific) and laughed together about some of the excuses I was using to avoid getting back into shape—Come on who wouldn’t want to wait until after free cone day at Ben & Jerry’s to start their diet? 

After she had a chance to read through my past posts and really get a feel for what she was dealing with, and I emphasized that in the past, changing too much too soon was a big part of the reason I could never stick to any weight loss plan, we decided that the best and easiest way for me to get started and set myself up for success would be to purge my living space of all unhealthy foods. 

So home I went, and got to work. I am not ashamed to admit it pained me to throw away the last of the Entenmann’s party cake in my fridge that I’d been slivering away at day after day. And just because I know myself and desperate times call for desperate measures, I took a page out of Miranda from Sex and the City’s book and threw out the grinds from my morning pot of coffee right on top of it. Then of course I stared at it for several minutes wondering how bad coffee-flavored party cake would actually be? Oh geez, I need help. Why is it that we’re perfectly willing to waste food by shoveling it down our throats without even tasting it, but the act of physically tossing it into the trash is nearly impossible? 

I decided to help myself feel a bit better, I would send the rest of what I found in with my husband to work, so I grabbed a bag and starting filling it up. In went the reduced fat Oreos (not much fat gets reduced when you eat 2 sleeves at a time), the fancy assorted cookie tin I had on hand at all times “for guests,” then on to the freezer where I tossed in the last of the carrot cake and Christmas cookies I’d been hoarding since the holidays. 

Side note: I love when people suggest freezing extra baked goods as a way of controlling yourself. Like a frozen Christmas cookie isn’t just as delicious as a fresh one. 

Anyway, if you’re noticing a pattern here, you would be correct. I absolutely love sweets in every size, shape and form. I could easily adapt to life in the North Pole if it meant living with Buddy the Elf and enjoying the 4 main food groups: candy, candy canes, candy corn and syrup. Is it possible to pull a sweet tooth? Anyway, I digress. So my kitchen is now officially a junk-free zone. Operation Sugar Shakedown complete. I am now ready to hit the ground running. Okay, maybe not running but at least walking briskly.

Stop the Insanity - yes, we've heard that before, but.....

Stop the Insanity! 

Happy 2015 everyone! Hope you all had a wonderful holiday! I think it’s safe to say that most likely all of you fared better than me when it came to your holiday eating, but never fear, I have left the pumpkin pie and eggnog behind me, and I am ready to move forward towards my new healthier self—with the help of all of you of course ☺ Although I am already sick of all the New Year, New You ad campaigns floating around, I do have to admit I’m excited at the prospect of the fresh start provided by the idea of  a brand new blank calendar. There’s a certain sense of comfort in knowing no matter how much you messed up or how many of your mom’s homemade peanut butter bon-bons you may have indulged in, today is a new day, or a new year in this case, and you can start off clean. 

I don’t know about you, but whenever I start on any kind of diet, I am definitely guilty of indulging in what I like to call “the last supper,” a.k.a. eating everything I know is “bad” for me in gargantuan portions before I have to start being “good.” And for whatever reason, I have found I am absolutely incapable of starting a diet any other day but Monday. The phrase “I’ll start next week,” has been a part of my vocabulary since I learned where my Mom kept her secret stash of mint Milanos, and although I would swear up and down every time I “re-booted” my eating habits that this time around would be different, I would always prepare in the exact same way, with the exact same unhealthy mindset of shoveling as much junk down as I could before basically starving myself come Monday, all the while telling myself this was it, this was the time I would lose the weight and keep it off—very smart I know. 

And then every single time, about 6 months later I’d sit there in absolute bewilderment staring at the scale wondering how the hell every last pound and then some had ended up right back where it started. They say insanity is doing the same thing over and over again and expecting different results, yet for whatever reason I never thought to apply that logic when it came to weight loss. This time though, things will be different—why does that sound so familiar? But in all seriousness, I do truly feel this time will be different, because this time I’m bringing in the experts—the amazing staff at IronPlate—to help me change my methods, shift my way of thinking—get rid of this all or nothing mentality I can’t seem to shake and at the risk of quoting Susan Powter for the second time in one blog, stop the insanity!

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