Tag: bikini diet

DOLCE DIET LIFESTYLE:
Top 4 Breakfast Mistakes

by Samantha Coogan, MS, RDN, LD

1. Skipping Breakfast

Your mindset is that if I skip breakfast, then I skip the additional calories in my day. Big mistake. By skipping breakfast, you deprive your metabolism of revving up and continuing to burn throughout the day. The longer you wait to eat, the harder it will be to get your metabolism going. By “starving” the body temporarily, the body will attempt to compensate and keep your metabolic rates low in order to preserve as much as energy as possible. Then it becomes difficult to wake it up. Try to eat something, even if it’s a scoop of almond butter and half an apple as you’re heading out the door.

2. Going Carb Heavy, Thinking It Will Keep You Fuller for Longer

When we consume carbs by themselves, we allow everything to turn to glucose (as is the fate of all carbs, including sugar), which will cause a sharp spike and even greater dip in blood sugar. We will feel fatigued and run down fairly soon after consumption. Plus if you consume way too many carbs, the excess will be stored as fat after blood cell and glycogen reserves have been met. Instead, pair any carb with a protein and/or fat. Protein and fat slows down the digestion of carbs and allows for leveled blood sugar levels without the crash. One of the easiest ways to add protein into your breakfast is by adding half to a full scoop of The Dolce Whey Protein Isolate to your Breakfast Bowl or the Oats and Berries Smoothie. Fruit should never be eaten alone, so a handful of almonds or 2 tbsp. of almond or peanut butter will do the trick.

3. You Skimp on Produce

Lots of people assume eating clean means egg whites and brown rice. But the veggies can help add bulk, and flavor, to many of your dishes. Vegetables are filled with antioxidants and the vitamins and minerals that are essential for metabolic functioning. Vegetables are mostly considered “free” or “negative” foods because they actually burn more calories while being digested than they provide. So fill up on veggies in your Egg Scramble. Plus the fiber will help you feel fuller for longer.

4. Your Breakfast is Just Too Small

Yes, above I said even if you had to, grab something small. That’s for a rare occasion when you’re pressed for time. Ideally, breakfast should be one of your biggest meals of the day. It’s the kickstarter of the day, and usually the rest of your meal decisions are based on what you had for breakfast. There is a rule that says “eat like a King for breakfast, a Prince for lunch and a Pauper for dinner”. If you eat more during the day, you have more time in the day to digest those meals and burn those calories. At night, it’s easier on the system to have just a bit less, especially if you are planning to get to bed fairly soon after. Our metabolisms just don’t work as quickly or efficiently when we are sleeping. So it is best to fuel up early so that your metabolism is constantly working to burn something.

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DOLCE LIFESTYLE:
6 Herbal Teas & Their Benefits

by Samantha Coogan, MS, RDN, LD

Not all herbal teas are created equal. The different properties in tea help stimulate different reactions in the body. For example, the high caffeine dosage in green tea won’t be very beneficial when trying to get to sleep. Here is a list of 6 herbal teas & their benefits.
1. Want to boost your metabolism?
• Try green tea
• High doses of caffeine keep your engine burning
2. Have nausea?
• Try ginger or peppermint tea
• Also great for motion sickness
3. Suffering insomnia?
• Try chamomile tea
• Helps produce gammaaiminobutyric acid, a brain chemical that helps to bring on sleep
4. Drowning in the common cold?
• Try elderflower tea
• Anti-inflammatory
5. Puffy from bloating?
• Try peppermint tea
• Helps relax the stomach muscles from contracting
6. Got stress?
• Try lemon tea
• Dilates blood vessels to increase circulation
• Also acts as a diuretic

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Guaranteed results or your money back!
Lose up to 21 pounds in 21 days!

DOLCE LIFESTYLE:
5 Delicious Alternatives to Mayonnaise

by Samantha Coogan, MS, RDN, LD

Mayonnaise is packed with extra fat and calories that can put a big dent in the progress you’ve made. Two tablespoons has 115 calories, multiply that by 5 if you have it on a sandwich every day, and you’ve consumed an extra 575 calories in condiments alone! No we don’t count calories here, however, making small, conscious changes can easily set you on the road for success. Try out these alternatives to add flavor to your meals without the unnecessary garbage.
1. Guacamole made with Organic Ingredients
• 2 tablespoons has only 50 calories, plus is filled with HEALTHY fats that have anti-inflammatory properties and heart healthy benefits.
2. Organic Salsa
• 2 tablespoons has only 9 calories. Since this condiment is mostly vegetables, you can really be liberal with how much you use.
• This is a great way to add zest any dish, and it’ll help fill you if you choose a chunky variety.
3. Organic Mustard
• 2 tablespoons has only 10 calories and is packed with tons of flavor.
• For an extra kick and texture, you can also try spicy brown mustard.
4. Organic Ketchup
• 2 tablespoons has 29 calories. Just be aware of the sugar content as it can add up.
5. Hot Sauce
• You won’t need much to get the kick you need AND it’s calorie-free.

DOLCE LIFESTYLE: 10 SEXY Reasons to Exercise

As if you needed more reasons to exercise…here are 10 that will keep you motivated!

1. Helps to keep you regular – REGULAR IS SEXY!
• Improves digestion while easing constipation. In other words, keeps everything moving along!
2. Improves sleeping patterns by helping you relax naturally – SLEEP IS SEXY!
3. Increases your energy and keeps you laser-focused – ENERGY IS NEEDED TO BE SEXY!
4. Mood booster
• Can help decrease stress, anxiety and depression – LEADING TO SEXINESS!
5. Strengthens your immune system
• So you get sick less often – ENABLING YOU TO BE SEXY!
6. Delays the aging process and increases longevity – LONGEVITY?! NOW THAT’S SEXY!
7. Improves self-esteem and confidence – TOTALLY SEXY!
8. Improves your sex life by increasing blood flow – BLOOD FLOW = SEXY!
9. Improves brain function for increased memory retention – SMART IS SUPER SEXY!
10. Aids in controlling addictions to tobacco and alcohol – CLEAN IS SEXY!
• A safe way to ween yourself from both

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DOLCE LIFESTYLE:
3 Active Rest Day Workout Ideas

by Samantha Coogan, MS, RDN, LD

We all know that rest is part of the program. If you’re very active, it can be tough to force yourself to take it easy. Luckily, a rest day doesn’t have to consist of doing absolutely nothing. In fact, active rest days are a great way to stave off further muscle soreness because you’re still getting your blood pumping, but at a much lower intensity that will allow for better recover. Let’s stretch out that connective tissue and work through the sore muscles with these 3 active rest day workout ideas we love.
1. Foam Rolling
This is one of my favorite active recovery activities. Not only does it help work out all the crackles and crinkles from some heavy lifting, but it’s a great way to work on those sore muscles and break up knots in our connective tissue. Think of it as a much-needed massage. We tend to think, if we are sore, let’s try to avoid the area to prevent it from getting worse. Not a good idea. It may hurt, but working on a sore area will actually help alleviate pain and recover that muscle more quickly. Plus, the foam roller can be used all over the body: Upper/lower back, IT band, hamstrings, calves, lats and glutes. You may even want to throw a lacrosse ball into the mix for an even deeper massage.
2. Walking/Hiking
This is a great, low-intensity exercise to just get your blood moving. Take a walk at the mall, beach, park, or anywhere you’d like. Grab the dog or have a friend come with you. You could do some hill intervals as well, but remember, no more than a jog. We are actively recovering, not trying to set a new PR.
3. Yoga
Yoga is great for really stretching out the muscles and tendons. With an experienced instructor, you’ll be put into positions that will work out all kinds of connective tissue knots, and you’ll hold these positions for appropriate amounts of time. Stretching for too little time won’t do much good. And no, guys, your man card won’t get taken if you drop in for a yoga session (just think of it as a stepping stone to your next deadlift PR).

DOLCE LIFESTYLE:
Dolce Diet Slow-Cooker Recipes

by Samantha Coogan, MS, RDN, LD

Are you crunched for time? Having a guest over last minute and want a nice, home-cooked meal? Or maybe you don’t like the idea of simply reheating food all week. Well, here are some of our favorite Dolce Diet recipes modified for the slow cooker! The slow cooker, Crock-Pot, is a great kitchen tool because it leaves meats and veggies super tender by slow cooking and allowing moisture to stay within the pot. All you have to do is prep the ingredients the night before. In the morning, put the ingredients for our slow-cooker recipes in the Crock-Pot, set it to cook and that’s it! It does all the work for you!

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Crockpot Fighter Fajitas
Serves 9
Ingredients
• 2 lbs. boneless, skinless chicken breast halves
• 1 can diced tomatoes with green chilies
• 1 red bell pepper, julienned
• 1 orange bell pepper, julienned
• 1 green bell pepper, julienned
• 1 large yellow onion, sliced and halved
• 4 cloves garlic, minced
• 2 ½ tsp. chili powder
• 2 tsp. cumin
• 1 tsp. paprika
• ¾ tsp. ground coriander
• 1 tsp. sea salt
• ¾ tsp. black pepper
• 2 tbsp. fresh lime juice
• 1 tbsp. honey
• Whole wheat tortillas, cheese, avocado for serving
Directions
• Pour half of canned tomatoes into bottom of crockpot and spread into even later. Top with half of the peppers and onions. Sprinkle in garlic. Top with chicken.
• In a bowl, whisk chili powder, cumin, paprika, coriander, salt and pepper. Sprinkle half the seasoning over chicken, then flip chicken and sprinkle the rest. Top with remaining tomatoes, then layer with peppers and onion.
• Cover and cook on HIGH for 3-4 hours or LOW for 6-8 hours until chicken is cooked through and veggies are tender (For strips, cook on lower end of time at either heat setting. For shredded chicken, cook on higher end of time at either heat setting).
• Remove chicken and cut or shred. Ladle out 1 cup of brother (tomato liquid) and discard. In small bowl, whisk lime juice and honey and add to slow cooker along with chicken. Gently toss and serve.

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Crockpot Champion Chili
Serves 6-7
Ingredients
• 1 tbsp. grapeseed oil
• 2 lbs. lean ground turkey
• 1 large yellow onion, chopped
• 3 cloves garlic, minced
• 2 cans diced tomatoes
• 3 8-oz. cans organic tomato sauce
• ½ cup water
• 2 tbsp. chili powder
• 2 ½ tsp. cumin
• 2 tsp. paprika
• ½ tsp. ground coriander
• Sea salt and black pepper, to taste
• 1 can kidney beans, drained and rinsed
• 1 can black beans, drained and rinsed
• Cheese, green onions, cilantro, or hot sauce for serving
Directions
• Heat grapeseed oil in large non-stick skillet over medium-high heat. Add onion and saute 3 minutes, then add garlic and saute 30 more seconds. Pour onions into 6 or 7 quart crockpot.
• Return skillet to medium-high heat, add turkey and cook until browned. Drain most fat from turkey and transfer to crockpot.
• Add diced tomatoes, tomato sauce, ½ cup water, chili powder, cumin, paprika, coriander and season mixture with salt and pepper to taste. Stir mixture, cover with lid and cook on LOW heat for 5 – 6 hours.
• Stir in beans and allow to heat through, about 10 minutes. Serve warm with desired toppings.

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Crockpot Skinny Sumo Stir-Fry
Serves 4
Ingredients
• 1 head broccoli
• 1-2 green or red peppers
• 2-3 cloves garlic, minced
• 3-4 thin slices of peeled ginger
• onion
• carrots
• *snow peas
• *mushrooms
• ¼ tsp. ground black pepper
• 1 tbsp. grapeseed oil
• ½ c. organic vegetable broth
• ¼ c. low-sodium soy sauce
• ½-1 tsp. coconut sugar
• 1 tbsp. cornstarch
• 1 lb. chicken
• Brown rice or quinoa
Directions
• Drizzle crockpot with a thin coating of grapeseed oil
• In bowl, combine broth, soy sauce, coconut sugar, and cornstarch. Whisk well.
• Cut veggies into bite size pieces and toss the veggies and meat with soy sauce mixture.
• Pour into crockpot and cook on LOW.
• Minutes prior to serving cook brown rice or quinoa and set aside.
• *Cook on LOW for 4 hours if you like firmer veggies, or 5-6 hours if you prefer a softer veggies.

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DOLCE LIFESTYLE:
6 Reasons Why Women Should Lift

by Samantha Coogan, MS, RDN, LD

1. More Effective Fat Loss
You utilize more oxygen during strength training, and when your body uses more oxygen, it increases your metabolic rate and burns more calories. You won’t get the same results with running or yoga alone. The intensity simply isn’t there.
2. Curves
Endurance training is helpful for initial weight loss. However, that type of training cuts weight from both fat and muscle. Strength training helps build those curves, causing muscle hypertrophy (growth) while burning excessive fat.
3. The More Muscles You Have, The More Calories You Burn at Rest
Strength training increases your RMR (resting metabolic rate), which means that you burn more calories at rest with the more muscle you have. This is also why you may feel hungry more often as you train more. Your body is burning fuel so much more efficiently that you simply need to feed it a bit more.
And no ladies, you won’t get “manly.” We do not produce nearly the same testosterone levels as men to get anywhere near that big, unless of course you have some “anabolic assistance.” And don’t let anyone ever say to you, “Don’t get too big!”
4. Sleep
This goes for absolutely everyone. You tear up your muscles in the gym, feed them in the kitchen, and they grow while you rest and sleep. Yes, those reps in the gym are what make your muscles bigger – eventually – with proper sleep and repair.
5. Bone Health
As we age, bone mass starts to decline, plus estrogen levels start to decline as well, which is a major factor in our risk for developing osteoporosis. Weight-bearing activity is one way to prevent the rapid decline of your bone mass. If you are postmenopausal, that’s even more reason to start strength training since at this stage estrogen secretion has ceased.
6. Stress Relief
Many studies have shown a positive correlation between strength training and stress levels. When you can go in and hit a great lifting session, you feel energized and can lower your blood pressure. Also, the more fit you are, the easier it is for you to recover from a traumatic incident, such as a car accident. Your body may be strong enough to withstand the impact compared to an untrained individual.

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by Samantha Coogan, MS, RDN, LD

That pesky belly fat is most people’s last problem area when on their weight-loss journeys. Even thinner individuals may experience some of that belly fat, which is commonly referred to as “skinny fat.” Below are some reasons that may be holding you back from shedding that fat.
1. Lack of Exercise
Lean muscle helps burn fat. So while belly fat can be avoided without exercise, the more muscle you build and gain from your exercise routine will help you shred body fat at a faster rate. Strive for 3-5 days of at least 30 minutes of activity to start. Some specific exercises that will target this area include the X-Pattern Toe Touch and a healthy dose of cardio. However, don’t overdo the cardio as too much can start to break down muscle tissue, which is the exact OPPOSITE of what we want!

2. Excess Sugar
Science shows that there is a strong link between insulin resistance and belly fat. Uncontrolled blood sugar is the cause for insulin resistance, so controlling blood sugars is key. Cutting out excess sugar is crucial to stave off belly fat. Some foods naturally have sugar, such as, fruit, so fore-go the extra sprinkle of sugar if you are looking to show off those rock-hard abs. A great swap is regular fruit for fruit juices, which are just huge culprits for added sugar on top of natural sugar. Go for more natural alternatives like honey (yes it has sugar, but not at as high of levels as regular table sugar).
3. Excessive Drinking
Alcohol tends to have an appetite-stimulating effect, which usually leads to over-eating. This is very counteractive in your attempt to create those beach-ready abs. Alcohol is also just a source of empty calories (lots of calories with little to no nutritional benefit). If you do feel the desire to have an adult beverage, try to leave out as many of the mixers as possible, which are usually just sugar-laden and increase the calorie content.
4. Eating When Stressed
Stress causes the production of cortisol, better known as the stress hormone, and excessive cortisol production tends to increase appetite and store more body fat. Stress also causes overeating. So just take a deep breath, relax, and don’t drive yourself crazy obsessing over the abs you may or may not have. Don’t let other stressors get you down, such as, work, relationships, school, etc. and find a way to release that stress, such as, yoga, CrossFit, meditation, etc.

5. Lack of Sleep
Cortisol levels increase with lack of sleep. For further explanation, see point #4.
6. Not Enough Protein
Protein helps level off blood sugar levels by slowing down the absorption of carbohydrates. Remember how important it is to control those blood sugar levels (point #2). Many experts agree that increasing protein is one of the most important factors in reducing belly fat. So stick to the lean proteins, such as, chicken, turkey, eggs and some fish. You can also find non-animal protein sources, such as, cottage cheese, Greek yogurt, beans and nuts.

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The Mike Dolce Show – A Fitness Podcast

Mike has a candid conversation with top UFC contenders Thiago “Pitbull” Alves and Mirsad Bektic just ahead of their upcoming fights.
Mike Dolce is the 2013 World MMA Awards Trainer of the Year, 2014 NJ Martial Arts Hall of Fame Inductee and 2014 Men’s Fitness Top 30 Game Changer for fitness. As the founder of The Dolce Diet & creator of UFC FIT, Mike Dolce is known the world over for his work managing the weight cuts of UFC athletes like Johny Hendricks, Ronda Rousey, Gilbert Melendez, Vitor Belfort, Thiago Alves and more!
His #1 international best-selling books include The Dolce Diet: 3 Weeks to Shredded, The Dolce Diet: Living Lean and The Dolce Diet: Living Lean Cookbook. For more information on Mike’s books, MMA weight cuts, weight management, gaining muscle, weight loss, overall healthy living, UFC FIT and so much more, visit TheDolceDiet.com, TheMikeDolceShow.com and UFCFIT.com.
Listen to the latest Mike Dolce Show fitness and lifestyle podcast and get motivated and inspired!

DOWNLOAD OUR FREE PODCAST APP & SUBSCRIBE TODAY!

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5 Weird Foods You’ve Likely Never Heard Of

by Dolce Diet Staff

Skyr
This Icelandic-style cheese is soft and has the consistency of a yogurt. Skyr (skeer) is very creamy and has high levels of calcium. Even in its nonfat version, Skyr still provides more protein than Greek or traditional yogurt.

Black garlic
Well, this is one ugly food. But wait…this garlic won’t give you garlic breath? Or have that sharp bite? Is this an alternate universe? Hmmm. Black garlic is regular garlic that has fermented for 1 month. It’s said to have twice as much antioxidants as regular garlic and be a bit sweeter.

Cupuaçu
Cupuaçu (koo-poo-ah-soo) is a legitimate SUPER FOOD that is on track to surpass acai in popularity! It tastes like pear with a bit of banana. But most importantly, Cupuaçu is loaded with vitamins B1, B2, B3 (Niacin), fatty and amino acids as well as Vitamins A and C. It also contains at least nine antioxidants. Being from the cocoa family, Cupuaçu also has a high flavanoid content. It is a noted beauty product as well, used as a super moisturizer that improves dry skin and brittle hair.

Baobab
Baobab (bau-bab) trees produce coconut-like fruit with a powdery pulp. These fruits contain high amounts of calcium, vitamin C (some say more than oranges!) and antioxidants, and are often consumed as a food or added to drinks. Baobab is also said to protect against inflammation-related conditions. Not many studies have been done on this fruit so the true benefits remain to be seen.

Teff
This is a tiny whole grain with BIG power! Teff tastes sweet, similar to molasses. Called “the new quinoa,” Teff is high in iron and is gluten free. Want a boost of calcium? This is your food! Teff can be used in place of oatmeal. Try it for breakfast! Teff is also high in fiber, which can help regulate bowel movements and keep you feeling fuller longer.

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