Tag: dolce diet

5 Ways to Lessen Back Pain Today

1. Adjust your office ergonomics

Video games and television aren’t the only things that have us stuck to screens. Many people spend long days working at desks, hunched over computers. If you don’t practice proper ergonomics at work, your back, neck and shoulders may suffer.
To improve your workstation, position your computer monitor at eye level, at least 20 inches away from your face. Invest in a comfortable chair with armrests and good lower back support. Keep your head and neck in line with your torso, your shoulders relaxed. While you work, keep elbows close to your body, and your forearms and wrists parallel to the floor.

2. Shed excess pounds


Make the decision today to lose weight! Extra weight means extra stress on your body. If you carry excess fat in your belly or breast region, the strain on your back is likely to be worse. Take steps to lose excess weight. For most people, that means exercising more and adjusting your diet.

3. Get some low-impact exercise


When you’re in pain, exercise may be the last thing you want to do. But regular physical activity is essential to good back health. In a study reported in the American Journal of Epidemiology, Norwegian researchers followed 30,000 men and women over an 11-year period. They found evidence that moderate exercise can help reduce back pain. Consider walking at a brisk pace, swimming laps, or participating in yoga or tai chi several times a week. These low-impact activities can help you lose weight and boost your fitness level, and provide strength and flexibility to your back.

4. Sleep smartly

Proper spine alignment is important, not just when you’re watching TV or sitting at your desk. The position you sleep in can also affect your back health. Try to sleep on your side, in a relaxed fetal position with your knees bent. Place a small pillow under your neck. This will keep your spine in alignment. Another pillow between your legs can stop your top leg from sliding forward and twisting your lower back as you sleep.

5. Fine tune your small daily movements in ways that protect your back. For example:

• don’t carry too much weight in your purse, suitcase, or bag
• always wear your backpack on both shoulders, instead of by a single strap
• always bend at your knees when you’re picking up objects
It may also help to add some gentle stretching to your morning or evening routine. A few changes to your daily habits and lifestyle might make a world of different to your back.

-Healthline

10 Things You Should Do Every Day To Improve Your Life

1) Get out in nature
You probably seriously underestimate how important this is. (Actually, there’s research that says you do.) Being in nature reduces stress, makes you more creative, improves your memory and may even make you a better person.
2) Exercise
We all know how important this is, but few people do it consistently. Other than health benefits too numerous to mention, exercise makes you smarter, happier, improves sleep, increases libido and makes you feel better about your body. A Harvard study that has tracked a group of men for more than 70 years identified it as one of the secrets to a good life.
3) Spend time with friends and family
Harvard happiness expert Daniel Gilbert identified this as one of the biggest sources of happiness in our lives. Relationships are worth more than you think (approximately an extra $131,232 a year.) Not feeling socially connected can make you stupider and kill you. Loneliness can lead to heart attack, stroke and diabetes. The longest lived people on the planet all place a strong emphasis on social engagement and good relationships are more important to a long life than even exercise. Friends are key to improving your life. Share good news and enthusiastically respond when others share good news with you to improve your relationships. Want to instantly be happier? Do something kind for them.
4) Express gratitude
It will make you happier.
It will improve your relationships.
It can make you a better person.
It can make life better for everyone around you.
5) Meditate
Meditation can increase happiness, meaning in life, social support and attention span while reducing anger, anxiety, depression and fatigue. Along similar lines, prayer can make you feel better — even if you’re not religious.
6) Get enough sleep
You can’t cheat yourself on sleep and not have it affect you. Being tired actually makes it harder to be happy. Lack of sleep = more likely to get sick. “Sleeping on it” does improve decision making. Lack of sleep can make you more likely to behave unethically. There is such a thing as beauty sleep. Naps are great too. Naps increase alertness and performance on the job,enhance learning ability and purge negative emotions while enhancing positive ones.
7) Challenge yourself
Learning another language can keep your mind sharp. Music lessons increase intelligence. Challenging your beliefs strengthens your mind. Increasing willpower just takes a little effort each day and it’s more responsible for your success than IQ. Not getting an education or taking advantage of opportunities are two of the things people look back on their lives and regret the most.
8) Laugh

People who use humor to cope with stress have better immune systems, reduced risk of heart attack and stroke, experience less pain during dental work and live longer. Laughter should be like a daily vitamin. Just reminiscing about funny moments can improve your relationship. Humor has many benefits.
9) Touch someone
Touching can reduce stress, improve team performance, and help you be persuasive. Hugs make you happier. Sex may help prevent heart attacks and cancer, improve your immune system and extend your life.

10) Be optimistic
Optimism can make you healthier, happier and extend your life. The Army teaches it in order to increase mental toughness in soldiers. Being overconfident improves performance.

Source: Barking Up the Wrong Tree.

Here is our delicious Dolce Diet Independence Day Menu that’ll keep your fitness progress on track and still let you have all the fun that traditionally is part of the July Fourth weekend celebrations!

APPETIZER

BLT Kale Dip
Ingredients
• 1 pound of turkey bacon, cooked and crumbled
• 4 large kale leaves
• 2 tbsp. olive oil
• ¼ tsp. sea salt
• 1 cup Greek yogurt
• 1 cup Vegenaise
• ¼ tsp. freshly cracked black pepper
• ¼ tsp. garlic powder
• 1 cup cherry tomatoes, sliced or chopped
• Whole grain crackers or toasted Ezekiel bread
Instructions
1. Make the bacon first and set it aside.
2. Preheat grill to the highest setting. Rub the kale leaves with olive oil and sprinkle with a bit of salt and pepper. Place the leaves on the grill for 1 minute or so per side, until they are dark green and slightly golden in spots. Remove kale and let it cool.
3. In a large bowl, whisk together the yogurt and Vegenaise. Whisk in the pepper and garlic powder. Fold in the crumbled bacon, tomatoes and kale into the dip – if desired, reserve a few bits of each for topping the dip.
4. Place the dip in the fridge for 30 minutes before serving.
5. Serve with whole grain crackers or toasted Ezekiel bread

ENTREE

Grilled Portobello Dogs
Ingredients
• 2 tbsp. grapeseed oil
• 1 tbsp. balsamic vinegar
• 1 tsp. organic yellow mustard
• salt & pepper
• 2 large Portobello mushrooms, sliced length-wise into 4 slices
Toppings
• ½ cup red onion
• ½ cup chopped tomatoes
• squeeze of lime
• 1 red bell pepper, thinly sliced
• salt & pepper
• yellow mustard
• 4-5 gluten-free hot dog buns
• organic ketchup (for dipping)
Instructions
1. In a small bowl, mix together the red onion and tomatoes. Add a squeeze of lime, salt and pepper. Stir and set aside.
2. Preheat your grill or griddle pan. In another small bowl, mix the marinade ingredients together (grapeseed oil, balsamic, mustard, salt & pepper), and brush onto the Portobello slices until coated.
3. Grill mushroom strips on each side until grill marks form and mushrooms are tender and juicy (about 3-4 minutes per side). Place 2 mushroom slices onto each bun. Top liberally with onion & tomatoes, pepper slices, and mustard.

SIDE

Sweet Potato Fries
from “The Dolce Diet: Living Lean Cookbook
Serves 6
Ingredients
• 4 large sweet potatoes
• 6 tbsp. agave or honey
• Dash of sea salt
• 4 tbsp. grapeseed oil
Directions
1. Preheat oven to 375 degrees.
2. Wash and peel potatoes and cut into thin, French-fry-like strips.
3. In large bowl, combine 2 tbsp. grapeseed oil and salt.
4. Spread 2 tbsp. grapeseed oil over baking sheet and spread out potatoes in single layer.
5. Bake about 30 minutes or until tender on inside and crispy on outside.
6. Add honey to bowl for dipping.

DESSERT

Watermelon & Blueberry Salad
Ingredients
• 8 cups watermelon, cubed
• 4 cups fresh blueberries
• juice of one lime (optional)
• drizzle of agave nectar or honey (optional)
• 3 tbsp. chopped mint
Instructions
1. In a large bowl toss cubed watermelon with blueberries.
2. Add in the lime juice and sprinkle on a bit of agave nectar or honey.
3. Sprinkle on chopped mint.
4. Mix ingredients together and enjoy!

DRINK

Sparkler Water
Ingredients
• Sparkling water
• Fresh blueberries or blackberries
• Fresh strawberries
• Fresh pineapple – cut into stars
Instructions
1. Cut pineapple slices into start shapes.
2. Fill pitcher with sparkling water.
3. Add fruit and mix.
4. Infuse for a few hours before serving.
5. OPTIONAL – freeze extra fruit to use in place of ice cubes

DOLCE DIET LIFESTYLE:
Post-Workout Mistakes That Keep the Pounds On

by Samantha Coogan, MS, RDN, LD

Waiting Too Long to Eat

Your body has just been through purposeful stress and is in need of recovery and repair. The more you work out, the more muscle you build, which increases your metabolism. Therefore, you need food ASAP with a good mixture of carbs and protein to start the repair process. Shoot for something 30 minutes to an hour post-workout. A quick post-workout snack is a scoop of whey protein isolate with a piece of fruit, or Greek yogurt and berries. Then try to get in a full meal an hour or so after that.

Rewarding Yourself Too Much

Why undo everything you just did? You’ve EARNED your food, so don’t try to bribe yourself into doing certain exercises with the expectation of a reward at the end. The true reward is the results you develop. You’re also not a child who needs tangible rewards. Self-gratification should be enough. So don’t use your intense workout as an excuse to take down half a bag of Hot Cheetos. If you want to truly reward your body, give it what it deserves, which is quality, Earth-grown nutrients.

Waiting Too Long Between Sessions

Now, it is important not to overtrain. However, if Monday’s workout made you sore, don’t wait until the following Monday to go back once the soreness has subsided. One of the best things you can do for sore muscles is active recovery and keeping those muscles engaged, just at a lower intensity. I know when my legs are sore from leg day, I’ll still do some air squats the following day just to get blood flowing in the area, and it helps reduce my overall muscle soreness. Yes, the first few reps are pretty tough, but you’ll feel better and better the more you warm up.

Join our online training program today!
Guaranteed results or your money back!
Lose up to 21 pounds in 21 days!

DOLCE DIET LIFESTYLE:
Mentally Recharge for 2016

by Samantha Coogan, MS, RDN, LD

Although anytime is a great time to start a healthy habit, New Year’s makes it even easier. And “healthy” is an all-inclusive term. Health and wellness is a combination of mental/emotional, physical and spiritual well-being. So instead of speaking to the physical aspects of health like food and fitness, we want to share some ways to improve your emotional health. If you’re not in a good place emotionally, your physical habits will follow suit. So start the year by clearing your mind of all the negative, and bring only positive vibes into 2016. Don’t just make 2016 your year, but make every year after that yours as well!

As Elsa says, “Let It Go”

I know, we’re all sick of “Frozen”, but this little Disney anthem can apply to anyone. Whether it was a departure from a job, gym, club or a breakup, let it all go. I know that’s easier said than done. But forgive those who have wronged you, not for them, but for yourself to move forward. You don’t need to bring old grudges into the New Year. Everything happens for a reason. Those chapters are over, turn the page.

Start Saving/Lowering Your Debt

Nothing makes you feel more liberated than not having debt in the back of your mind. Make a plan for yourself to pay off that student loan, credit card and any other debt you may have. Just like health and weight-loss goals, small progress is still progress. You will chisel away at those numbers a little bit at a time, and it will add up. For example, if you have 3 credit cards, set yourself a budget, say $300 just for credit card payments. Pay the minimum on the highest two, then whatever balance is leftover, put towards the card with the lowest balance. Once you’ve paid off that card, which will feel awesome, keep that $300 budget and do the same thing as before with the remaining cards until they’re all paid off. It’s more effective than trying to submit equal payments across all your cards. For more financial advice, check out The Dave Ramsey Show.

Make Yourself a Priority First, Then Everyone Else

For those of you who are parents, this probably sounds like the worst advice ever. But the reality is, if you don’t take care of yourself, how will you take care of others? This was a very crucial piece of advice just recently given to me that I never even thought about. And it makes total sense! Whether you are caring for an older relative or an infant who needs 24-hour care, you need to make sure you take time for yourself to eat healthy, exercise, shower/clean, etc. so that you remain healthy to care for them.

DOLCE DIET LIFESTYLE:
How to Stomp Out Stress

by Samantha Coogan, MS, RDN, LD

Stress has a major impact on health. It can impair impulse control, reasoning, learning and memory. It is very important to try to minimize the stress in your life in order to increase your longevity. When you do get stressed, just try to take a few deep breaths and refocus. We also have some other suggestions below for stress relief. Keep reading to see how stress can affect you and what you can do to decrease it.

The Signs

• Difficulty concentrating
• Increased blood pressure
• Decreased sex drive
• Increased agitation
• Stomach issues/GI irregularity
• Weight gain

The Triggers

Work

• It has been reported that 77% of Americans stress over at least one work-related issue
• Costs billions in decreased productivity and absenteeism

Money

• 76% of Americans stress out about finances
• Paying bills/accounting has been reported as the most stressful household task, and unfortunately, plays a major role in the downfall of many relationships

Relationships

• 73% of American parents stress over family responsibilities (providing for the family, obligations, whether they are “parenting” correctly, etc.)
• Stress can be contagious. When you are with someone who cares deeply for you, your stress becomes their stress as they fight to either help you improve your situation, or are forced to watch you go through these events without a means to help

Technology

• Studies have reported feelings of rejection and anxiety over Facebook interactions either from updates from people they don’t like (exes, acquaintances, etc.) and/or rejected friend requests, guilt from rejecting friend requests, and having to monitor certain posts based on who follows them (i.e. family, co-workers, etc.)

How to Fix It

Exercise

• Only 48% of American use exercise as an outlet for stressful situations
• If you have a tight schedule, do little things throughout the day to get moving, such as parking farther away, stretching at your desk or getting up every hour to get your blood flowing.

Organization

• Clearing clutter and having a schedule tends to help you feel more in control, just don’t obsess over sticking exactly to your schedule everyday

Schedule “YOU” Time

• Taking time out to do the things you enjoy is an automatic way to lower stress
• Do the things you love, such as, reading, hiking, exercising, playing video games, shopping, listening to music, etc.
• As part of organization, schedule time to do these things and then you won’t neglect yourself because it’s already on your agenda!

What Happens When You Stop Stressing

• Better focus
• Better sleep
• Increased productivity
• Less stress eating
• Improved immune system
• More energy

Join our online training program today!
Guaranteed results or your money back!
Lose up to 21 pounds in 21 days!

Ronda Rousey Weighs in at 134 lbs. for UFC 193 via The Dolce Diet

Photo: Dave Mandel

November 13, 2015 MELBOURNE – Ronda Rousey defends her title against Holly Holm at UFC 193 on Saturday. But first Rousey weighed in at 134 lbs. through Mike Dolce’s weight management system The Dolce Diet. As Rousey’s nutrition coach, Dolce was with the champion as she stepped on the scale.
Mike posted the following message on Instagram:

Photo: Esther Lin

“(It’s) always an honor to stand by @rondarousey’s side! She makes the impossible look easy. Huge thanks to her amazing team for being 100% committed to her success and all aspects of preparation.”
For information on how to watch Ronda Rousey vs. Holly Holm in UFC 193, visit UFC.com

Join our online training program today!
Guaranteed results or your money back!
Lose up to 21 pounds in 21 days!

DOLCE LIFESTYLE:
How to Lose Weight While You Sleep

STAFF REPORT

The gym and the kitchen are the two of the places where we can lose weight, build muscle and encourage an overall healthy lifestyle. But there is also a third place we can lose weight that may surprise you; in the bedroom.

1) Have a Protein Shake Before Bed

A Florida State University study says having a protein shake before bed may boost your metabolism. Researchers found that people who ate healthy snacks in the evening that included whey protein had a higher resting metabolic rate the next morning than when eating nothing. Also, protein is more thermogenic than carbohydrates or fat, meaning your body burns more calories digesting it.

-Health.com

2) Lower the Thermostat

Some new research from the National Institutes of Health also suggests that sleeping in a cool room could have some calorie-burning health benefits. Healthy men who spent a month sleeping in a cool (but not cold) 66-degree room increased their stores of metabolically active brown fat, says Dr. Francesco Celi, chair of Virginia Commonwealth University’s division of endocrinology and metabolism. “Brown fat” may not sound very desirable, but it actually helps your body burn calories and dispose of excess blood sugar, he explains.

-Time.com

3) Turn Off That Nightlight

Research is emerging that shows exposure to light during the night can impact your body’s internal clock, leading to metabolic changes and weight gain, according to a new study published in the American Journal of Epidemiology. Study subjects who slept in the darkest rooms were 21 percent less likely to be obese than those sleeping in the lightest rooms. The study showed that mice that were exposed to dim light during the night gained 50 percent more weight over an eight-week period than mice kept in complete darkness at night. They also had increased levels of glucose intolerance, a marker for pre-diabetes. The weight gain occurred even though the mice were fed the same amount of food and had similar activity levels, and the researchers believe the findings may hold true for humans as well.

-Mercola.com

4) Eject the Electronics

The more electronics we bring into the bedroom, the fatter we get. In a recent study 64% of parents reported that their child had access to one or more electronic entertainment and communication devices (EECDs) such as video games, computers, and smart phones in their bedroom. The results: “Access to and nighttime use of EECDs were associated with shortened sleep duration, excess body weight, poorer diet quality, and lower physical activity levels in a statistically significant manner.” (Pediatric Obesity journal) Researchers found that students with access to one electronic device were 1.47 times as likely to be overweight as kids with no devices in the bedroom. That increased to 2.57 times for kids with three devices. Eject the electronics!

-Health.com

Join our online training program today!
Guaranteed results or your money back!
Lose up to 21 pounds in 21 days!

11 Foods You Should be Having After a Workout

by Samantha Coogan, MS, RDN, LD

Banana
High in potassium to prevent undue muscle cramping, and helps replenish glycogen stores.
Blueberries
Filled with antioxidants that help fight off free radical damage onset from your workout regimen.
Eggs
1 egg has approximately 6 grams of protein, plus they naturally have vitamin D, which acts as an anti-inflammatory agent.
Kiwi
Another vitamin C and potassium packed fruit to prevent muscle cramping and act as an antioxidant.
Oranges
Filled with vitamin C (to help with tissue repair), potassium and other electrolytes to restore fluids.
Pineapple
This guy contains bromelain, which is a natural anti-inflammatory, and acts as a digestive enzyme.
Quinoa
Excellent carb choice that’s packed with protein and fiber
Salmon
Great source of protein, plus abundant in Omega-3 fatty acids and vitamin D, both of which fight off inflammation.
Trail Mix
The combination of fruit and nuts provides a powerful protein to carb punch for muscle repair and energy, respectively.
Sweet potatoes
Another great carb choice, sweet potatoes have vitamin B6, C and D, potassium, magnesium and tons of fiber.
Water
You need 2-3 8 oz. glasses of water per pound of body weight lost via sweat during your workout.

Join our online training program today!
Guaranteed results or your money back!
Lose up to 21 pounds in 21 days!

DOLCE LIFESTYLE: 3 Moves to Perkier Breasts

by Samantha Coogan, MS, RDN, LD

These moves won’t magically give you bigger breasts, but they can help make them firmer and perkier. Remember, size doesn’t matter! It’s all about the presentation. So use these moves to give yourself a surgery-free, natural breast lift!

1. Med Ball Push-Ups

Using a 14-20# medicine ball (purely for weighted stability so it won’t roll out from underneath you), start on your knees with your hands on top of the ball. Fully extend arms and make sure the ball is directly under your chest. Straighten legs and extend both feet behind you in a traditional push-up position (no girl push-ups allowed here!). Bend your arms, and slowly lower your body until your chest touches the top of the med ball, and press back up until arms are full extended again. Repeat for 3-5 sets of 5.

2. Dumbbell Pullovers

Starting on your back on a flat bench, feet flat on the floor, straighten your arms over your chest and hold one dumbbell with both hands. Hold the dumbbell in a vertical position directly over your chin, and lower your arms/dumbbell as far as you can behind you without pain or discomfort. Repeat for 3 sets of 10.

3. Bar Dips

Starting between a pair of dip bars, hands firmly placed on topped of the bars. Press your body upward or jump up until your arms straighten and your body is hanging. To isolate the chest muscles, lean forward slightly to help press you up (there are 2 different ways to dip – with triceps or with the chest, here try to utilize the chest more). Slowly bend your arms and lower your body as far as you can. Pause for a second at the bottom position, then press yourself back up to straight arms (you can use a resistance band looped on the bars and under your feet to give you some assistance).

Join our online training program today!
Guaranteed results or your money back!
Lose up to 21 pounds in 21 days!