Tag: fighter diet

DOLCE LIFESTYLE:
10 Foods That Can Help Build Muscle

by Samantha Coogan, MS, RDN, LD

1. Olive Oil
The monounsaturated fatty acids help joints stay lubricated and aid in the prevention of muscle breakdown. Remember not to cook with olive oil, but to use it as a dressing due to its low smoke point.
2. Sunflower Seeds (shelled)
These little guys provide an impressive 25 grams of protein per 100 gram serving.
3. Eggs
Packed with vitamin D, protein and fat, these little power pellets are essential for gaining muscle. Remember, eggs are considered the “gold standard” in protein quality.
4. Coffee
Some studies have shown that coffee can actually help ease muscle pain and increases performance if consumed prior to your workout. Higher intensity equals higher results, so if you want to ramp up your routine, try a shot of espresso pre-workout to get you moving.
5. Grass-Fed Beef
The grass-fed variety tends to have higher levels of conjugated linoleic acid (CLA) – a fatty acid that acts an antioxidant and has been linked to lowering body fat.
6. Quinoa
A great carb source that is also a complete protein. This is essentially the bodybuilder’s perfect carb.
7. Broccoli
The vitamin C content is responsible for collagen growth and repair, a key component in muscle tissue. We can also include spinach here as well for its vitamin C content.
8. Free-Range Turkey
A fantastic source of protein and glutamine – an amino acid responsible for protein synthesis.
9. Red Peppers
Again, high vitamin C content and often a better choice than their green counterparts.
10. Water
How else are we going to rehydrate those muscles? One of the primary components of muscle tissue is water at about 75%.

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What Ronda Rousey Really Eats In A Day

​Undefeated UFC bantamweight champion Ronda Rousey doesn’t just mosey into the Octagon and kick some ass. She trains like crazy — usually twice a day — and follows The Dolce Diet, an approach to eating that incorporates whole, nutrient-rich ingredients thought to maintain muscle mass and promote muscle recovery.

“I’m just happy to have a full stomach … It’s not a bad thing to feel full and feel satisfied — you’re supposed to.”​

That said, Ronda’s diet is still pretty regimented: When offered a Starbucks Frappucino — a drink she’s said her 14-year-old self used to buy with prize money she won from fighting random people — she only took a few sips before backing off, blaming her strict fighter diet.

“I don’t count calories at all. I have no idea how many [I ate] today,” Ronda says. “I don’t crave anything. There’s not anything nutritionally missing [from my diet].”

“Even when I’m not in training camp, I have a chia bowl every morning and make a coffee to drink on the way to the gym,” Ronda says.

-Read the full article at Cosmopolitan.com

DOLCE LIFESTYLE:
7 Habits of Healthy People

by Samantha Coogan, MS, RDN, LD

1. Never Skip a Workout

• The days you don’t want to go are the days you need it the most!

2. Eat REAL, WHOLE food

• Processed foods do nothing to fortify us with the nutrients we need. Why bog ourselves down?!

3. Mix it up

• Try a new activity or food once a week

4. Stop comparing

• It’s you against you, and no one else

5. Sleep

• Adequate sleep is crucial to prevent stress hormone production and repair the body

6. Drink lots of water

• Need I say more?

7. Give in OCCASIONALLY

• You can’t be perfect 100% of the time and if you don’t indulge every now and then you’ll go crazy and/or completely undo everything you worked for with one binge

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DOLCE LIFESTYLE:
6 Reasons to Eat Grass-Fed Butter

by Samantha Coogan, MS, RDN, LD

Skip the highly processed margarines and butter substitutes and go right for the real thing. There are many benefits to butter that people simply don’t realize!

ONE

The CLA (conjugated linoleic acid) found in butter helps boost our metabolism.

TWO

The fatty acids found in butter help protect the gut from infection.

THREE

Contain tooth-friendly nutrients, such as, vitamin D.

FOUR

The saturated fat content of butter helps improve our immune systems and helps white blood cells stay alert to foreign bodies.

FIVE

Fat is crucial for childhood brain development, and butter has the right amounts of fats to get the job done.

SIX

Butter has a higher Omega-3 content than Omega-6. Omega-3 is essential to help reduce inflammation, and makes hair healthy, skin and nails healthy

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The Mike Dolce Show – A Fitness Podcast

Mike talks to Jens Pulver and we learn about a new show called Wimp 2 Warrior that’s letting everyday folks try their hand at MMA fighting. Mike also answers your questions.
Mike Dolce is a 2X 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 and TheMikeDolceShow.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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DOLCE LIFESTYLE:
Top 10 Non-Dairy Calcium Sources

by Samantha Coogan, MS, RDN, LD

Calcium is needed to build strong bones as well as for muscle contractions. Most people think they can only get calcium through dairy foods, such as milk or yogurt. However, this non-dairy food list can help supply the required serving (about 1000mg) of calcium each day! And don’t forget to eat these top 10 goodies with vitamin D-rich foods to enhance calcium absorption.
1. Wild-caught salmon 3 oz. (canned) = 190 mg; 3 oz. (raw) = 80 mg
2. Spinach ½ cup = 175 mg
3. Amaranth ½ cup = 150 mg
4. Tofu ¼ cup = 125 mg
5. Kale ½ cup = 100 mg
6. Almonds ¼ cup = 95 mg
7. Broccoli, cooked ½ cup = 90 mg
8. Sesame seeds 1 tbsp. = 90 mg
9. Okra ½ cup = 75 mg
10. Beans ½ cup = 50 mg

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DOLCE LIFESTYLE:
3 Healthy Alternatives to Sugar

Sometimes we want to add a touch of sweetness to our green tea, coffee or Blueberry Madness. Here are some tasty and healthy ways to kick up the sweetness without using cane sugar or artificial sweeteners.

by Samantha Coogan, MS, RDN, LD

1) Raw Honey
Often referred to as the “Nectar of the Gods”, honey has tons of vitamins, minerals and antioxidant properties. It is often coined for its antibacterial benefits, and is excellent to incorporate post-surgery or post-sunburn either orally or directly to the burn/cut. Also, go for raw since none of the nutrients will be lost during the heating process.
2. Stevia
Stevia is an all-natural sweetener that is derived from the herb Stevia rebaudiana from Paraguay. You can find stevia in crystal or liquid forms. Try to go for stevia in the raw if you can. Some common brand names include: Truvia, SweetLeaf, and Stevita.
3. Coconut Sugar
This unprocessed sugar has a similar taste to brown sugar. And it is packed with nutrients, such as, iron, zinc, potassium, and B vitamins. It melts/bakes like sugar, but doesn’t induce the same glycemic response on the blood as regular sugar!

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DOLCE LIFESTYLE:
5 Alternatives to White Pasta

by Samantha Coogan, MS, RDN, LD1. Spaghetti Squash
Just slice in half and bake to get the stringy, fibrous membrane out of the center with a fork. This squash also absorbs sauce very well, and is packed with vitamins A and C.
2. Spiraled Veggies
You significantly reduce the carb count and add in much more fiber. There are lots of spiraling tools you can use. Try it with zucchini, beets, squash, and more.
3. Black Bean Spaghetti
This nutritious alternative is packed with fiber, magnesium, folate, potassium and iron, which provides a much greater nutritional punch than regular, white pasta. Since the noodles are black, it may also be fun for the kids to change up their plate scenery. This is great with marinara sauce or you can use it to create your own Mexican-inspired masterpiece.
4. Brown Rice Pasta
This is a great alternative to wean you from regular pasta into the veggie pastas. This type is most similar to regular pasta and is prepared the same way. It also contains lots of fiber and B vitamins.
5. Soba Noodles
These are buckwheat noodles with a high fiber and protein content. With a nutty flavor, this type of noodle is best served cold as a pasta salad or in a stir fry (very similar to chow mein noodles). And they are naturally gluten-free since buckwheat is actually a seed, not a wheat derivative.

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DOLCE LIFESTYLE:
6 Key Nutrients Vegans and Vegetarians May Be Missing

by Samantha Coogan, MS, RDN, LDWhen eliminating whole food groups, we run the risk of missing out on key nutrients. Here is a list of those nutrients along with vegan/vegetarian options that are excellent sources of those key nutrients.
1. Protein
• Beans
• Legumes
• Cage-free/non-GMO fed eggs
• Greek yogurt
• Cheese
• Nuts/seeds
2. Calcium
• Broccoli
• Kale
• Greek yogurt
• Cheese
3. Iron and 4. Zinc
• Kale
• Spinach
• Broccoli
• Beans
• Legumes
• Whole grains: Ezekiel bread
• Almonds/cashews
5. Essential Fatty Acids
• Olive oil
• Coconut oil
• Flax seeds
• Hemp seeds
• Walnuts
6. Vitamin B12
• Tofu
• Fortified whole grains: Ezekiel bread

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DOLCE LIFESTYLE:
9 Ways to Increase Your Running Endurance

by Samantha Coogan, MS, RDN, LD

1. Strength Training
Having a strong core and legs will help produce more power to help you run faster and ultimately increase stamina.
2. HIIT (High Intensity Interval Training)
This type of training helps your heart and lungs build stamina for high intensity work.
3. Don’t Stop Running
Results happen right at the point where you feel like giving up. When this point comes, push yourself to run an extra mile or an extra 5 minutes. Get yourself out of your comfort zone! This is where the results are waiting.
4. Plyometrics
Explosive movements such as burpees, squat jumps, box jumps, etc., are important for improving your VO2 max (the maximum volume of oxygen that an athlete can use), which in turn will improve your stamina.
5. Interval Training
This is running at different intensity levels for different lengths of time. For example, you could run 200 meter repeats on a track in which the first 200 meters would be an all-out sprint, the next 200 meters would be a “cool down” closer to 75% effort, the next 200 meters back to all-out effort, and another “cool down”.
6. Stretch
ALWAYS warm-up before your run and ALWAYS cool down afterwards.
7. Diet
That phrase “you are what you eat” will definitely affect your performance in any sport. If you want to perform great, then you need to eat great.
8. Music
Stride rate is extremely important in running and the right songs can you help you improve upon that. Plus good music puts you in the right mindset to get work done.
9. Rest
It’s part of the program! Your body needs time to rest and repair. Aim for a minimum of 7 hours per night and don’t run every single day. Your body will thank you for the break as many people don’t realize the impact running puts on the skeletal system.

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