Tag: living lean

“I don’t have the time! I’m working! I’ll look like an idiot doing pushups in pantyhose and heels! What if my boss walks by?”

First, she should admire your determination! Second, we understand that exercising at your desk could make you feel a little self-conscious. That’s why these 5 simple exercises will keep your lean muscle-making activity under your co-workers’ radar! And you can just say you’re strengthening your typing prowess! Grrr!
What you’ll need: Two lightweight dumbbells (which can be stashed in your filing cabinet when not in use.) No dumbbells right now? No problem! Grab a couple 16 or 24 oz water bottles and let’s do this!

1) ZOTTMAN CURLS

DO 3 SETS OF 12. KEEP YOUR BUTT IN YOUR CHAIR AND YOUR BACK FLAT AGAINST THAT CHAIR.

2) TWO-ARM BENT-OVER DUMBBELL ROWS

DO 3 SETS OF 12.  REAR STAYS PLANTED IN YOUR SEAT, FEET PARKED AT 90-DEGREES ON THE GROUND IN FRONT OF YOU, BEND AT THE WAIST, BACK STRAIGHT AND ROW!

3) NINETY-NINES

DO 1 SET OF 99.  SAME AS THE ZOTTMAN CURLS IN #1, KEEP YOUR HIND QUARTERS FIRMLY IN YOUR CHAIR AND YOUR BACK GLUED TO THE BACK OF YOUR SEAT.

4) OVERHEAD SHOULDER TRICEPS EXTENSION

2 SETS OF 10, EACH ARM. SIT UPRIGHT IN YOUR CHAIR AND CRANK THESE OUT! GREAT TO DO IF YOUR OFFICE LIGHTS ARE LOW SO NO ONE CAN SEE YOUR DUMBBELL POPPING UP OVER THE TOP OF YOUR CUBICLE WALL. AND IF THEY DO SEE, WHO CARES! YOU’RE GETTING YOUR BUFF ON!

5) DRAG CURLS

3 SETS OF 12. BACK UPRIGHT AND PRESSED INTO THE BACK OF YOUR CHAIR, FEET ON THE FLOOR, KNEES AT 90 DEGREES IN FRONT OF YOU. IF YOU WERE STANDING THE DUMBBELLS WOULD BE LOWERED TO THE FRONT OF YOUR THIGHS. IN OUR SNEAKY, SEATED CASE, WE’LL LOWER THEM TO JUST OUTSIDE OF OUR THIGHS AND THEN SLOWLY DRAAAAAG THEM BACK UP.

For more exercise videos, check out The Dolce Diet YouTube Channel! 

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DOLCE APPROVED: SUPER BOWL SNACKS
These tasty game-day snacks will hit the spot without bogging you down.

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VEGGIE TRAY WITH DOLCE MINT TZATZIKI DIP

Cut up your favorite vegetables and serve them with this classic Greek dipping sauce.
INGREDIENTS
-2 (8 ounce) containers plain Greek yogurt (Vegan option: Use soy yogurt)
-2 cucumbers – diced small
-1 tablespoon olive oil
-1/2 lemon, juiced
-sea salt and pepper (to taste)
-1 tablespoon chopped fresh mint leaves
-3 cloves garlic, chopped small
DIRECTIONS
-Combine all ingredients well.
-Cover and refrigerate for at least one hour.
-Serve cold with favorite fresh, chopped veggies or pita chips!

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DOLCE LETTUCE-WRAPPED TURKEY BURGERS

These burgers are delicious and sure to be a big hit on game day!
INGREDIENTS
½ lb. lean ground turkey
¼ cup oat bran or buckwheat (Gluten-free option)
1 whole egg
2 cloves garlic, chopped
1 Tsp. Worcestershire or teriyaki sauce
1 dash each of sea salt, pepper and oregano
4 large Romaine lettuce leave per burger
OPTIONAL TOPPINGS
Sliced tomato
Dill pickle slices
Avocado slices
Cheese
Ketchup
Mustard
 DIRECTIONS
-Lightly coat pan with grapeseed oil and set on low to medium heat
-In a large bowl, combine everything except toppings and mix well
-Shape into 4-5 palm-sized patties
-Place patties in pan and flatten with spatula
-Grill, covered, over indirect medium heat for 4-6 minutes or until meat is no longer pink inside.
-Remove from heat and place burger on large lettuce leaves, adding toppings before wrapping the burger completely.
Makes 4-5 palm-sized burgers

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SEA-SALTED BLUE CHIPS WITH DOLCE FRESH SALSA 

Grab your favorite chips and pair with this fresh  salsa! A great go-to snack for any gathering!
INGREDIENTS
-3 medium tomatoes, chopped
-1/2 red onion, finely diced
-2 small cloves of garlic, minced
-1 lime, juiced
-1/2 cup chopped cilantro
-Salt and pepper to taste
-A few sprinkles of oregano
-Optional: 1 jalapeño chili pepper, diced
DIRECTIONS
-Combine all of the ingredients in a bowl.
-Taste, and season to your liking.
-Refrigerate for an hour and serve with your favorite sea-salted pita chips or tortilla chips!
Makes about 4 cups

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DOLCE BAKED KALE CHIPS

These kale chips are not only tasty but boast a very high nutritional value! Potato chips, who?
INGREDIENTS
-1 head of kale
-Drizzle of grapeseed oil
-Sprinkle of sea-salt
-Optional: Dash of low-sodium soy sauce
 DIRECTIONS
-Turn on oven to 350 degrees F (175 degrees C).
-Line a cookie sheet or baking pan with parchment paper.
-Wash kale thoroughly and tear it into bite-sized pieces, removing leaves from the thick stems.
-Pat leaves dry with paper towels or use a salad spinner.
-Place leaves on cookie sheet and drizzle with grapeseed oil.
-Sprinkle with a little sea salt. (Optional: Instead of sea salt, brush on a little low-sodium soy sauce.)
-Bake until crispy. Edges should be brown. (About 12-15 minutes)

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DOLCE LIFESTYLE:
10 Easy Ways to Reduce Stress Quickly

by Samantha Coogan, MS, RDN, LD

1. Go for a walk.
Take a buddy, pet, or use it as time to sit with your own thoughts.
2. Breathe!
Take some time each day to do some breathing exercises and/or meditate. Life isn’t that serious!
3. Laugh!
Laughing is very healthy for overall longevity. If things in your day don’t naturally make you laugh, set aside 5 minutes a day to listen to a comedian, go to the “Humor” section of Pinterest, or talk with your funniest friend/family member.
4. Let go of what you can’t control, and focus on what you can.
What good does worrying do? It won’t change the outcome, and it keeps you from enjoying the present.
5. Get more sleep.
Waking up feeling refreshed can help regulate your hormones and keep your body on a healthy rhythm.
6. Talk it out.
Don’t let things build up and hold everything inside. Confide in a close friend or family member, or even seek out the help of a professional if need be.
7. Hug it out!
Sometimes just the touch of another human being, or even an animal, can instantly lower your stress levels. Why do you think it’s so important for moms to hold their babies closely?
8. Think about all the good times.
Remember the good and strive to keep adding to those good memories, just don’t get lost there and stay there. Keep moving forward!
9. Smile!
Sometimes you can turn around a person’s bad day, even a stranger, just by offering up this simple gesture. You’ll reap the benefits of giving back, and that person will know that someone in their day cares. Plus, positivity is contagious!
10. Find the good in each situation.
Maybe you lost your job. It may not seem like the ideal situation, but you can use that time to start new, healthy hobbies or improve upon your resume and gain valuable experience to be where you want to be. Remember, not every loss is truly a loss, sometimes it’s a gain.

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DOLCE LIFESTYLE:
8 Tips for Eating Healthy While Traveling

1. At the Airport, Look for Real, Whole Food
There is usually fruit and raw nuts/seeds available at the quick-stop shops, and some restaurants have grilled chicken breast that you can order and take on the plane with you.
2. Keep Drinking Water
It’s easy to get dehydrated during a flight, so avoid alcohol or sodas and opt for water. You may want to limit caffeine during your flight as well due to its diuretic effect, which could further dehydrate you.
3. Stay on Track
You’ve already created a regular routine, so why stray? Yes, you may need to adjust things here and there, but for the most part, it isn’t too difficult to have your snacks at their scheduled times. Just be sure to always have your snacks packed in case plans change/flights get delayed/etc.
4. Bring Your Own Food
Before heading out the door, pack things like fruit, nuts, seeds and unopened containers of Grek yogurt and water. You’ll not only be prepared but you’ll save loads of money from the overpriced airport restaurants and/or restaurants/pit stops during a road trip.
5. Personalize Your Meals
If you must eat out, choose places that allow you to “build your own” type of meal where you can pick and choose the ingredients.
6. Speak Up!
Don’t be afraid to ask for substitutions of fruit or veggies in place of fries. Most restaurants are very accommodating. Or you can bring some fruit with you as your own side.
7. Don’t Skip Breakfast
Those continental breakfasts usually aren’t nutritionally sound, and honestly who wants eggs that have been left in a heater for hours? It’s super easy to pack ingredients for the Dolce Diet Breakfast Bowl (in Living Lean Cookbook) and use the in-room coffee pot to heat up your water.
8. Wording is Key
Choose options that say “grilled,” “roasted,” “poached,” or “baked.”

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DOLCE LIFESTYLE:
5 Workplace Habits to Avoid

1. Eating Lunch at Your Desk Alone
Social interaction is a huge part of our eating patterns. If we sit alone, we may mindlessly eat, thus overeating. If we make it a point to have lunch with our co-workers, or even propose a working lunch if your deadline is approaching, we will be more mindful of how much and what we are eating.
2. Senseless Snacking
Sometimes the stress of your job or project can trigger you to mindlessly snack. If you feel this urge, try drinking some water first. Many studies have shown that thirst can be mistaken for hunger.
3. Staying Stationary All Day
Sedentary lifestyles have been linked to heart disease and certain cancers. Make it a point to get up every hour for just a few minutes to stretch, use the bathroom or fill up your coffee mug. That little amount of movement will add up throughout the day.
4. Avoiding Going Outside
This becomes especially important in order to get your daily dose of vitamin D. Make it a point to go outside on a break or during lunch. Ten minutes is all you need.
5. Spending Too Much Time on Social Media
A lot of jobs now require social media interaction to help build and maintain brands. However, this is not a good way to distract yourself. The brain produces dopamine, which gives us the sensation of pleasure, which we tend to fulfill nowadays through social media due to its unpredictability and constant updates. Often times, when you want to click over to Facebook, it’s merely your brain’s way of telling you that you need a break. Try to use other means to give your brain a break, such as stepping outside for a few minutes, chatting with a colleague, listening to some music.

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DOLCE LIFESTYLE:
10 Signs You’re Not Eating Enough

1. Constant stressed/fatigued feeling
2. You don’t experience hunger cues due to a decreased appetite
3. Poor circulation in your hands and feet that makes them feel cold
4. Body temperature below 98 degrees F during the day, even when it’s hot out
5. Polyuria (frequent urination) with clear urine
6. Delayed metabolism/trouble losing weight – our bodies require fuel to keep our metabolism running
7. Pulse rate below 65 bpm
8. You choose “diet,” “sugar-free,” and/or “fat-free” labeled foods
9. You sleep poorly and/or wake up constantly throughout the night
10. Poor blood sugar control, which leads to shakiness and feelings of lethargy

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DOLCE LIFESTYLE:
7 Fat Fighting Foods

by Samantha Coogan, MS, RDN, LD

These 7 popular foods can help fight fat or reduce bloating, and they’re all part of the 3 Weeks to Shredded and Living Lean personalized, online programs!
1. Greek Yogurt
This type of yogurt naturally has more protein than the regular variety. It’s also packed with probiotics, which help reduce belly bloat.
2. Blueberries
These little guys pack a big healthy punch! Blueberries are rich in antioxidants, which allow for more blood flow to working muscles, which can mean a better overall workout!
3. Eggs
Eggs are considered a perfect protein (with yolks included)! Eggs keep you feeling fuller longer, which means less overeating.
4. Green Tea
Green tea contains ECGC – or epigallocatechin gallate – which speeds up the metabolism and helps melt fat. This is a wonderful alternative to afternoon coffee.
5. Wild-caught Salmon
Salmon is a great source of Omega-3, which revs up the metabolism, and it’s a powerful protein source! Salmon is also a fantastic source of Vitamin D, which helps reduce inflammation.
6. Red Peppers
Studies have shown that the compounds found in red peppers, lycopene and beta carotene, help prevent fat storage.
7. Mushrooms
These are the only plant source that naturally contains Vitamin D. Vitamin D has anti-inflammatory properties, which can help reduce bloating.

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You Asked For It!

Earlier this year, we sent a massive e-mail to members of our newsletter asking what my team can do to better serve your needs and what new content, products or services would you like to see created.
An astounding 92% of you all asked for a personalized, online version of our 3 WEEKS TO SHREDDED and LIVING LEAN diet and training programs.
So, that’s exactly what we have done!
For the first time ever, you now have access to a completely personalized, online diet and training program developed exactly for your specific goals and based upon your specific needs.
Once you set up your personal profile, our system creates the exact meal plan best suited to your needs. Every calorie and ingredient is tailored just for you!
We also created a complete training database, in which I build you the best possible workout system based on your goals. Whether you want to get shredded, bulk up, tighten and tone, or kick your cardio up a notch, your training program will match that of my world-class athletes.
Speaking of world-class athletes, I even have UFC superstar Thiago Alves training alongside me, showing you the exact form and technique necessary to build your world-class physique while ensuring safety.
As you dig deeper into our all-new website, you will find a complete member community to support, motivate and inspire you on to even greater success.
Not forgetting about motivation, we constantly supply you with personalized videos and real life tips to stay focused and keep making progress.
This site officially goes live on April 22, 2015.
For a limited time, you can pre-register for a reduced rate of just $99 for the combined 4 weeks of 3 WEEKS TO SHREDDED, and as a bonus, we are throwing in an additional 8-weeks of the LIVING LEAN program to ensure you have all the tools necessary to continue your new lifestyle.

Feel free to tour the site and learn more about the new programs, but do not worry, we still have all the same features you have come to depend on, such as our daily blogs, recipes, training and news items, as well as the most recent episodes of the MIKE DOLCE SHOW and any breaking news.
As always, thank you for being a part of our family. We look forward to watching your great success as we move into the future!
All the best,
-Mike

DOLCE LIFESTYLE:
Recipe of the Month – April 2015

With Easter quickly approaching, try  this Dolce-Approved dish that can be served for brunch or dinner! It’s easy to prepare a few days prior so that you can focus on Easter egg hunts and games with the kids! All you’ll have to do is pop it in the oven.
Chicken & Asparagus Strata
Serves 8
Ingredients
• 2 tbsp. grass-fed butter
• 1 lb. asparagus, cut into 1 ½ ” pieces
• Sea salt
• Freshly ground black pepper
• 6 scallions, thinly sliced, whites and greens separated
• 9 large eggs, beaten
• 2 ¾ cup almond milk
• 1 lb. rustic, gluten-free bread, cut in 1-inch cubes
• 8 oz. thinly sliced chicken, cooked, cut into 1-inch strips
• 8 oz. aged white cheddar cheese, grated
Directions
1. Melt grass-fed butter in a skillet over medium-high heat.
2. Add the asparagus & cook, stirring occasionally, until they begin to soften.
3. Add in scallion whites & cook for an additional minute.
4. Remove the pan from the heat & let cool.
5. Coat a 9″x 13″ baking dish with coconut oil. Whisk the eggs with almond milk & ½ tsp. sea salt & ½ tsp. black pepper.
6. Spread half the bread in the baking dish & pour half of the egg mixture on top.
7. Cover with half the chicken, cheese & asparagus. Repeat with the remaining ingredients.
8. Sprinkle the scallion greens on top. Cover the dish with plastic wrap & press down so that the bread is submerged in the egg. Chill for at least 4 hours, or up to 2 days.
When ready to bake:
9. Preheat the oven to 350 degrees.
10. Let the strata sit at room temperature while the oven heats (approximately 10 minutes).
11. Bake until the egg is set & the top is browned (approximately 45 minutes).
12. Lightly cover with foil & bake for an additional 30 minutes. Let the strata cool for 10 minutes before serving.

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The Top 10 Items In My Kitchen

by Mike Dolce

Click above for more information on the sizes and benefits of the Berkey Water Filter.

1) Water. We use a water purifying system made by Berkey, which sits on on our counter top and can be filled directly from our tap. What I like about the Berkey system is how convenient and affordable it is. At less than 6 cents per gallon, we reduce 99.99 percent of all viruses, bacteria, chemicals, metals and more. It’s much less expensive than a complete home filter and more effective than one of those Pur® filters that hangs off your faucet.

2) Chia. Also known as a Warrior Food, chia seeds have been used for centuries by native tribes venturing out on hunting parties or in the midst of waging war. Why chia? Because this seed is power packed with essential fats, proteins, carbohydrates and fiber. It is very easy to store -natives carried it in satchels at the hip – and it mixes well with water as a beverage, or turns into a pudding.
 

Save 10% off your order at Onnit.com with promo code DOLCE

3) Coconut Oil. This oil is a mainstay for me. We can talk about the amazing benefit of medium chain triglycerides that it contains or the delicious creamy flavor it possesses. I have 1 tsp. of coconut oil in my black coffee to take the place of a sweetener and creamer. I also use it to make my famous Tropical Fried Chicken. We use this essential oil every day.

 

SALE: Save over 10% on a Blendtec blender right now at Onnit.com 

4) Blendtec. This high-powered blender has completely changed my life. We make our own almond butter for heavens sake! Ice cream, soups, hummus, and of course smoothies. It’s paid itself off just in the amount of produce we’ve been able to use (a juicer just juices, but in a Blendtec we’re able to juice down the pulp and all!) and it’s expanded our ability to create recipes most traditional kitchens just aren’t equipped for.

5) Stainless steel cookware. This does include a good sharp knife! Our cookware is much like our mattresses, we should not go cheap or surely we will be disappointed with our purchase. I always make sure to stay away from any painted or coated surfaces. The last thing I want is chemicals leeching into my food at high temperatures when I’m trying to prepare a healthy meal for my family. Next, we need durability and craftsmanship that most quality stainless steel products will offer so the pans heat evenly, allowing you to fully utilize your entire cooking surface. Longevity. It is steel after all and it may be around long after you are!

6) Glass containers. This will allow us to store our food and juices in a non-porous, chemical free container allowing our nutrients to stay fresher with less chance of contamination as may happen with traditional plastic products. Glass is also much more durable if handled properly and should last through many decades of normal use.

7) Vegetables. I always make sure we have an abundance of fresh veggies on hand. I don’t get too crazy about exact types and always look for what is fresh, local, in season, 100 percent organic and non-GMO. With these criteria, I may have spinach, kale, chard, Brussels sprouts, asparagus and broccoli rotating through my menu with great frequency, as opposed to simply eating broccoli and spinach every day. We like to diversify our veggies.

8) Fruit. Very similar to veggies, we also like to rotate our fruit sources but we are a bit more selective as fruits can have a high sugar content and are only eaten at certain times in controlled amounts. Bananas and dates are very high in sugar and should be eaten after training. Grapes and apples are a bit milder and make great snacks. Berries and melons are easy to digest and perfect early in the day or as a dessert.

9) Eggs. I consider eggs to be a wonder food. They are delicious, highly nutritious and carry a ton of nutrition for such a small size. Eggs, when cutting weight, can be a lifeline to a normal life. I like to make eggs all sorts of ways when cutting weight. Omelets, scrambled, deviled, poached, fried, and quiche are just a few of my recipes. Mix up some peppers, onions, tomatoes, spinach and we have a party!

10) Oats & Oat Bran. These are a staple for me. The power of oats simply cannot be denied, and the ease of preparation, availability, cost effectiveness and nutrient per gram is stellar. Oats are my favorite way to start the day and mix so well with many vital nutrients.
 

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