Tag: living lean cookbook

By Sara Mae

My morning seemed to get worse and worse.

I had woken up late, which meant I didn’t have time to get my breakfast made before getting my kids up. My son woke up in a grumpy mood, still recovering from a tonsillectomy 3 weeks prior. My daughter was going her own pace despite my recommendations to “hurry up!” Did I mention it was Monday? The day of the week that is packed with meetings, which, for me, feels like suffocation.
I survived my day, and made it home, kids in tow. However, not without a headache; no doubt from stress. I could start making dinner which I half planned out the night before, but instead I made the conscious decision to work out. I had major plans to begin a new workout plan, but my mood that day derailed my desire to do anything but go home, feel sorry for myself, and make excuses.
I really love to work out, but that day, I had no ambition. What made me do it? I wanted to feel what you feel when you are finished with an amazing workout. To me, there is no better feeling then pushing the STOP button on the treadmill or putting down the weights, and rehydrating after a kick-ass workout. There’s something about it that I use as motivation. The calorie-burning and thoughts of continuing to fit in my jeans helps too, but I love the instant gratification I get from a finished workout.
When we exercise, our body releases mood-lifting serotonin, dopamine and norepinephrine, which is why we feel euphoric, or get a “runner’s high.” US News suggests that exercise may be able to help fight depression by stimulating neuron growth in the brain, and relieve stress by altering blood flow to the regions of the brain that cause you to relive stressful moments over and over. Aside from the physical benefits of exercise such as losing weight and gaining muscle, these reasons alone make a strong enough argument for me to get my booty in gear on days when I just don’t feel like it.
When I’m feeling down or stressed, I often remind myself that it won’t kill my family to wait another 45 minutes to have dinner. It sets an example for my children how important daily exercise is. Regular exercise can also fight the signs of aging, and, as a woman in my thirties, I’m all for that!

About the Author

I’m a wife and mom in my 30’s with with 2 kids; a sports-fanatic 6 year old son, and a feisty, princess/I can do anything my brother can do/mommy-wannabe 4 year old daughter. I’m also my husband’s biggest fan and best friend. In my teenage and young adult life, I was fit and trim, and could eat and drink anything I wanted. I also could handle a 10pm workout because I didn’t have anybody to look after but myself. For the last 6 years (you do the math on that one), since my metabolism took a nose dive, I’ve struggled with gaining and losing the same 10-15 pounds. Up until I started following the The Dolce Diet, I thought that’s just how my body was going to stay. I’m in my 30’s, I’ve had two kids…I suppose I could be comfortable with a permanent roll over my jeans. Now I know I don’t have to settle for that. I pushed my body to the limit this summer (June through August 2013) using UFC FIT and have never felt better. I stuck to the program religiously and lost more than 20 inches from my body. I plan healthy, whole food meals for my family. I’m also an avid couponer and try to get those same healthy, organic food options at the best price possible.

Mike Dolce answers your questions! Topics include hemp seed consumption in the military; water and the weight cut; post-workout meals, and more!
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, Gilbert Melendez, Vitor Belfort, Thiago Alves, Chael Sonnen, Nik Lentz, Jake Ellenberger and more!
His #1 international best-selling books include The Dolce Diet: 3 Weeks to Shredded, The Dolce Diet: Living Lean, & 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 & UFCFIT.com.

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Mike Dolce answers your questions! Topics include post weigh-in rehydration; healthy snacks; how to be lineman-large and still be healthy and more!
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, Gilbert Melendez, Vitor Belfort, Thiago Alves, Chael Sonnen, Nik Lentz, Jake Ellenberger and more!
His #1 international best-selling books include The Dolce Diet: 3 Weeks to Shredded, The Dolce Diet: Living Lean, & 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 & UFCFIT.com.

by Todd Harwood

Twiiter: @Todd_Harwood

One of my fondest memories as a youngster was of going to summer cowboy camp. They would take us out and we would sleep under the stars and wake to the blessed smell and sound of bacon sizzling in an iron skillet over an open fire. We’d sit and eat breakfast by the fire next to a covered wagon. Ahh, nothing quite like it.
In a recent Mike Dolce Show Podcast (listen here) I heard Brandy and Mike mention that they had abandoned the use of their iron skillet. They mentioned that they could not keep up with the maintenance and it sat and got rusty.
I beseech thee! Get that skillet out and get back in the game! In my not-so-humble opinion, iron skillets are the most under used and underestimated cooking tool out there. I understand that they are not the choice to cook everything, but the applications are endless. Searing, slow cooking to baking. They do so much.
Do you consider yourself “Green”? Do you want to add as little to the public dumpsite as possible in your lifetime? Well grab some Iron skillets or pans. Iron skillets were fabricated in a time when things were made to last 100 years or more, if properly maintained. They will literally last generations.
How many sets of non-stick garbage have you gone through? I myself have gone through as many as three sets. Not good.
Here are a few examples of why I think that iron skillets are a great cooking tool;

1. They are practically indestructible.
2. They hold heat and *heat evenly, thus cooking your food evenly.
3. They add flavor to the food that is cooked in them.
4. They are much easier to clean than most cooking products.
5. They are heavy enough to be an effective striking weapon. (ignore this)

 OLD IRON SKILLET-NEW LIFE

Let’s say you have an old skillet lurking about. Has a bit of rust on it. Not a problem.
If it is rusted so bad that it has created pits in the metal, buy a new one.
If it just has surface rust, you can get it wet, put 2 tablespoons of salt in it and rub it with a potato cut in half. If that does not work use a brillo pad. This is called “stripping” you will strip all prior “seasoning” off as well as the incidental rust that has formed. When the rust is gone dry it off. Rub 2 tablespoons of grapeseed oil into the inside of the pan. Put it face down in an oven (middle rack) that is preheated to 350. Use a baking sheet on the bottom rack to catch dripping oil. Cook that sucker for 30-45 mins. It will be hot so use oven mitts to take out from oven. Let sit and cool then wipe excess oil from pan, leaving it slightly shiny with oil. You now have un-retired your iron skillet and can cook with it. This technique is used on a new one minus the Brillo pad or potato salt job.

NEW IRON SKILLET-SEASON THAT BEAST

You went to Amazon.com and bought a brand spanking new Lodge Logic Seasoned Cast Iron Product and want to hear it sizzle. Wash it with hot water and dish soap, then follow the “seasoning” instructions in the prior paragraph. You have a new seasoned iron skillet! Cook something. I am a big fan of the brand Lodge Logic. Made in the USA.
Now you have cooked something and there is food residue in the pan. Don’t put it in the dishwasher, don’t scrub the hell out of it. “Chill Winston, chill”. Wait for it to cool. Use a plastic pan scrapper to get the chunks out. You can put a bit of hot water in it to loosen things up. The key is, seasoning comes from years of build up. This is what gives food flavor and what preserves the pan.
So you have cooked and then lightly cleaned the pan, now drip about a ½ teaspoon of grapeseed oil in it and wipe it with a paper towel evenly coating the pan. DONE. Put it in the cupboard until next time.
Important Health Info: Chunks of actual food is what you want to get rid of, not the pan build up. Chunks of left over food will grow bacteria, the seasoning will not.
Ever go to a Chinese restaurant and see them using woks over high flame? They almost don’t look like a Wok due to so much seasoning that has built up on them. That is why that stir fry is so damn tasty.

Living Lean Nation – Loves Eggs

This is the kicker. Many people think that the iron skillet is only for high heat cooking. (BUZZZZ) wrong. I get the most PERFECT fried egg in my iron skillet. I have a small 6.5 inch egg skillet.
Add your choice of oil, heat it on the smallest burner’s lowest setting. When you can’t touch the handle it is ready to cook. Another trick is to flick a drop of water into the oil in the pan and it jumps, it’s time to cook. Drop your egg in. Let the white turn from translucent to opaque white. Do not let the yolk start to harden. Put a teaspoon full of water in the pan with the egg and put a pot top of equal size on top to trap the steam. When all of the white of the egg has gotten solid enough to flip, turn burner off then flip it. Just enough time to color the non-fried side. Then remove from the pan. The less time, the more runny the yolk, more time you leave it, the more solid the yolk.
The way the iron skillet holds heat evenly (unlike thinner inferior metal pans) it cooks the egg from end to end, top to bottom evenly. This is the secret to a great egg. Also when you cook eggs on a very low setting you preserve the nutrients. Very important

Where’s the Beef? In my Belly!

I also cook my grass-fed beef in an iron skillet and transfer it to the oven. This is a very effective method that preserves the nutrients and tenderness of meat, and it adds tremendous flavor.
Sear each side at a high heat for about two minutes then put the steak into an oven that is on 250 and bake for 20-30 minutes depending on what color you like your meat. Rare, Medium Rare, Medium, Well.
I hope this helps and encourages you to get out that iron and give it another go, or buy one and start experimenting. You will get hooked.
Remember don’t make this more labor intensive than it needs to be.

Chunks gone. Coat with oil. Finished.

Happy Cooking and thanks for reading.

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About the Author

Todd Harwood is a member of MYDolceDiet.com. He frequently blogs about his journey to health & wellness. We appreciate his wit, honesty and passion for helping and inspiring others on their own paths to self-discovery.
 
 

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We welcome Justin Boyarski who tells us how he lost 175 lbs. using The Dolce Diet books 3 Weeks to Shredded & Living Lean! Plus, Mike Dolce answers your questions! Topics include Ronda Rousey; Why choose organic?; Dealing with negative people; Increasing cardio endurance; World MMA Awards, Where to find calcium besides milk, and more!
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, Gilbert Melendez, Vitor Belfort, Thiago Alves, Chael Sonnen, Nik Lentz, Jake Ellenberger and more!
His #1 international best-selling books include The Dolce Diet: 3 Weeks to Shredded, The Dolce Diet: Living Lean, & 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 & UFCFIT.com.

Mike Dolce answers your questions!
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, Gilbert Melendez, Vitor Belfort, Thiago Alves, Chael Sonnen, Nik Lentz, Jake Ellenberger and more!
His #1 international best-selling books include The Dolce Diet: 3 Weeks to Shredded, The Dolce Diet: Living Lean, & 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 & UFCFIT.com.

Mike Dolce answers your questions!
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, Gilbert Melendez, Vitor Belfort, Thiago Alves, Chael Sonnen, Nik Lentz, Jake Ellenberger and more!
His #1 international best-selling books include The Dolce Diet: 3 Weeks to Shredded, The Dolce Diet: Living Lean, & 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 & UFCFIT.com.

Mike Dolce answers your questions!
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, Gilbert Melendez, Vitor Belfort, Thiago Alves, Chael Sonnen, Nik Lentz, Jake Ellenberger and more!
His #1 international best-selling books include The Dolce Diet: 3 Weeks to Shredded, The Dolce Diet: Living Lean, & 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 & UFCFIT.com.

Mike Dolce answers your questions! Topics include: Ketosis, When children should begin MMA training; 3 must-have’s for home gyms; Should I have carbohydrates before my workout, and more!
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, Gilbert Melendez, Vitor Belfort, Thiago Alves, Chael Sonnen, Nik Lentz, Jake Ellenberger and more!
His #1 international best-selling books include The Dolce Diet: 3 Weeks to Shredded, The Dolce Diet: Living Lean, & 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 & UFCFIT.com.

by Deb Killalea, News.com.au, Australia

THIS is the man on a mission to transform our bodies and crush Australia’s obsession with CrossFit.
Former UFC fighter Mike Dolce reveals how the world’s fittest athletes really get into shape but it’s probably not how you’d imagine.
Dolce reckons we’ve all got what it takes to look as trim and cut as him and other UFC fighters and is ready to take on his biggest battle yet – against unfit Australians and our unsustainable diets and exercise practices.
The 37-year-old, currently in Australia to launch UFC FIT, a new holistic fitness and nutrition program straight from the US, said we were among the most interested in health and fitness but were doing it all wrong.
The UFC FIT founder and UFC trainer who is sharing the secret diet and exercise regimine of the world’s fittest athletes said his program didn’t involve counting calories, elimination diets or risking injury with unsustainable exercise practises.
Instead he said his regimen involves eating every two to four hours using whole foods and working out between 23 and 47 minutes a day.
And the man responsible for getting the world’s strongest and fittest athletes into shape has the body to prove it, having dropped from 127kg and to around 90kg, with just five per cent body fat.

Dolce said his full-body intensity training is based on the same methods the world’s greatest athletes use to prepare for fights in the octagon and incorporates techniques from Boxing, Brazilian Jiu-Jitsu, Sambo, Wrestling, Muay Thai, Karate, Judo.
Broken down into four three-week segments building strength, flexibility and conditioning while burning fat, Dolce promises you’ll lose weight, gain muscle and change your body in just 12 weeks.
Dolce said once the 12 weeks were up, people could go back over the program to beat earlier goals, and those wanting to go further would be fit enough to train in UFC gyms and eventually the octagon.
Asked whether his home-based program could be as big as CrossFit, he said not only was it better but less dangerous and far more likely to work.
Admitting he didn’t get the popularity of CrossFit which “doesn’t suit everybody”, Dolce said his workouts were just as intense but anyone from UFC fighters to expectant mothers could do them.
Then there’s the food bit of UFCFIT, which is being billed as the diet that makes you lose weight by giving us the food we were meant to eat.
As well as weight loss, it also promises to promote tighter skin, brighter eyes and thicker hair.

Designed to eliminate non-functional weight, there are just some essential rules: eat whole foods in the form of plants, grains and animal protein, eat every two to four hours, only eat until satisfied and not full, choose meals wisely, and stay accountable to your goal.
And Dolce whose motto is “don’t count calories but make calories count” said unlike paleo and other elimination diets his worked because participants ate more regularly so didn’t feel deprived and didn’t cut out essential carbs, proteins or other foods.
He also said his homemade recipes were quick, easy to prepare and follow and anyone could eat them.
And while he says alcohol is “poison” and encourages all his fighters to avoid, he adds there is nothing wrong with earning an occasional treat.
“But when it’s four glasses a night instead of one, that’s when alcohol decreases the body’s ability to absorb nutrients.
“This diet is designed to fill you up, and not to limit your food intake.
“It’s simple preparation, in the time it takes you to line up at Subway or wherever, you could have prepared the best healthy meal for you and your family.
“All you do is eat clean and you’ll lose non functioning weight.”
Dolce said like the US, Australia was facing an obesity crisis and unless we did something now, we would all be paying in 20-30 years time.
“The methods you’ll see in UFC FIT are the same ones I’ve used with the top stars in the UFC, but I actually developed them for men and women of all ages,” he said.
The program is available at UFCFIT and Big W.