Tag: mike dolce

DOLCE LIFESTYLE:
Do It Yourself Homemade Coffee Creamer
(The Healthy Version)

by Samantha Coogan, MS, RDN, LD

Choose a Milk
– Coconut Milk
– Almond Milk
Choose a Sweetener
– Stevia
– Raw, Organic Honey
– Organic Maple Syrup
Choose a Flavor
– Vanilla Extract
– Cinnamon
– Nutmeg
– Pumpkin Spice
– Dark Cacao Powder
Now…
To 8 ounces of coffee, add the following ratios of whatever you picked:
– 2 – 4 tbsp. milk
– 1 – 2 tbsp. sweetener
– Flavorings to taste

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DOLCE LIFESTYLE: Do You Know How These 6 Foods Grow?

1. Asparagus grows out of the ground.

2. Pineapples also grow from the ground.

3. Artichokes are actually the hard outer petals of a pretty purple flower.

4. Black pepper comes from the fruit of a flowering vine.

5. Peanuts grow off the roots of a ground plant.

6. Kiwis grow on vines, similar to how grapes grow.

What did you think about this article? Leave your comment below!

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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.

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DOLCE LIFESTYLE:
5 Ways to Get Rid of Loose Skin
(After Weight Loss or Pregnancy)

by Samantha Coogan, MS, RDN, LD

1. Slow & Steady Wins the Race
It took you time to put the weight on (and stretch the skin along with it), so it’s going to take time to take it off. The quicker you lose weight, the more loose skin you’ll have. You need to give your skin time to catch up and build back up its elasticity. It’s crucial to build muscle while losing weight. Not only will it increase your metabolism, but it will help with skin elasticity.
2. Increase Your Skin’s Elasticity
We can do this a few different ways. Elasticity has everything to do with collagen. Collagen is responsible for skin turgor, helps repair damaged/wounded skin, and keeps skin and muscle tissue together.
Vitamin C’s vital role in the body is producing collagen and elastin. The more we have of these two, the tighter our skin will be. Incorporate more citrus fruits and red/orange/yellow-pigmented fruits and vegetables into your diet.
Vitamin E acts as an antioxidant inside of the skin. It increases collagen and elastin quality. Add shelled sunflower seeds, almonds, and wheat germ to your diet to up your vitamin E intake. You can also use lotions with vitamin E to apply directly to the skin.
Vitamin D works to grow new skin cells. It also works as an anti-inflammatory. Add in wild-caught salmon, avocados and nuts/seeds to your diet to increase vitamin D intake. And don’t forget about 5-10 minutes per day in the sun on bare skin for added vitamin D synthesis.
3. Bump up Your Protein Intake
In order to gain muscle, we need adequate protein for growth and repair. Protein is also a key factor in skin turgor and integrity, specifically collagen. Protein recommendations are based on your level of physical activity, however, 0.8 to 1g of protein per pound of body weight is a general rule of thumb.
4. Strength Training
Strength training helps improve muscle tone, builds lean, functional muscle, speeds up metabolism, and improve body composition, which means less fat. Your skin will start to tighten up and wrap around those nice, dense muscles.
5. Hydration, Hydration, Hydration
Nothing keeps skin looking and feeling younger than moisture and hydration. Just look at the names of some of the best lotions and creams out there that boast hydration-rich nutrients. So why not start from the inside out? You’ll also reduce water retention by upping your water intake and it’ll help skin bounce back and fight off wrinkling in those especially loose areas.

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DOLCE LIFESTYLE:
5 Strength Training Mistakes Most Women Make

by Samantha Coogan, MS, RDN, LD

1. Skimping on the Warm-Up
The muscles and tendons will become more elastic with a proper warm-up session, which helps reduce the risk of injury and will jumpstart calorie burn. Be sure to warm-up the whole body, not just the area you’re training for that day.
2. Being Too Scared to Go Heavy
Personally, I love lifting heavy. I love setting new PRs, and I’ll never understand why so many women are afraid to do so. Female body builders look the way they do due to time under tension, meaning more reps at lighter weights. So if you lift heavy, you won’t necessarily look shredded/bulky like the top female competitors. Instead, you’ll rev up your metabolism by building leaner muscle, which burns more calories at rest, promoting fat loss. That’s probably my biggest pet peeve when women come into my gym and ask, “Do you program a lot of weight lifting? Because I don’t want to get bulky”. One of the most ignorant statements I’ve ever heard. But I digress…
3. Relying on Isolated Movements
Now, I’m not just stating this because I’m a Crossfitter and we don’t do isolated movements. My point is that compound movements, such as, squats (my favorite), lunges, shoulder press, bench press, etc. have their benefits as well. Isolated do have their place and benefit, but you can’t just go in trying to target one problem area every workout. Make sure to mix it up because the compound movements will have their benefits.
4. Improper Form
You can leave your Crossfit jokes at the door for this one. I, myself, am a huge advocate of proper form, and dropping down the weight when form goes out the window, unless you are going for a 1 rep max. That’s a little different. Once your form breaks down, you’re missing the point of the workout and you’re not engaging the muscles like you should be, therefore not getting nearly the same benefit from your workout.
5. Taking Long Breaks Between Sets
If you work out with a gym partner, make sure he/she is someone who has similar goals as you and is there to get stuff done. Chatting and taking selfies is not going to get you the results you want. Hard work and shorter rest times will.

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DOLCE LIFESTYLE: 5 Benefits of Ginger

by Samantha Coogan, MS, RDN, LD

1. Anti-inflammation
Ginger is a natural anti-inflammatory agent and a natural pain killer
2. Anti-Nausea Remedy
The oils found in ginger allow for better digestion by releasing digestive enzymes
3. Bad Breath Fighter
1 tsp. lemon juice + 1 tsp. ginger juice added to warm water and gargled twice a day can help fight off halitosis
4. Cramp Relief
You can soak a hot towel in ginger tea and place it on the cramping muscle for soothing relief
5. Immune System Booster
It acts as an antioxidant and also helps fight off bacteria in the stomach

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DOLCE LIFESTYLE: 15 Foods That Keep You Feeling Fuller for Longer

by Samantha Coogan, MS, RDN, LD

The following foods are rich in fiber, which can help feel fuller for longer. How? It acts as a bulking agent and slows down digestion. Some of these foods also contain protein and healthy fats, which both contribute to a more satisfactory feeling. And some of the herbs and spices act as natural appetite suppressants.
Foods that make you feel fuller longer:
1. Apples
2. Avocado
3. Beans
4. Chia seeds
5. Edamame
6. Eggs
7. Flaxseeds
8. Greek yogurt
9. Leafy greens
10. Lemon
11. Mint
12. Nuts
13. Oatmeal
14. Salmon
15. Water

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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).

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DOLCE LIFESTYLE:
10 Benefits of Running

by Samantha Coogan, MS, RDN, LD

We love strength training here at The Dolce Diet and will always recommend you incorporating it into your workout routines. Who doesn’t love squatting heavy? However, your cardiorespiratory endurance is also very important. Keep in mind, don’t overdo the cardio as it could start to make you catabolic, in which your body will start breaking down functional muscle. Just keep a good balance between your cardio and strength training workouts. Below are a few reasons that running is a great cardio workout and the benefits it can provide to you.
1. Improved Mental Health
When we exercise, our brains release endorphins, which make us feel happy and satisfied. A quick run can give you a quick burst of endorphin production, especially if you’ve had a rough day. They don’t call it a “runner’s high” for nothing.
2. Increase Strength
Running is very much a lower body workout, and can improve lower body strength along with joint and tendon strength.
3. Reduced Blood Pressure
The arteries expand and contract when running, which will improve blood pressure overall, allowing for adequate blood flow when your organs and brain need it most.
4. Reduced Asthma Symptoms
This may seem counterintuitive, but running can actually strengthen your lungs and bronchi, which will only improve asthmatic symptoms and outbursts.
5. Increased Bone Mineral Density
When the body is stressed, minerals are sent to the bones to help keep them intact. Running is voluntary stress placed on the body, so during your jog, your bones will be dumped with density-improving minerals.
6. Strengthened Immune System
Like any type of exercise, the more you do it, the better your immune system tends to be. You expose yourself to oxidative stress and other factors, but your body becomes better able to adapt and fight off infection due to an increased exposure to foreign bodies and stress.
7. Reduces Risk for Diabetes
Running aids in insulin sensitivity and is a good way to try to avoid insulin resistance. Exercise in general has an insulin-like effect on the blood, so any movement is helpful for those with diabetes, or those right on the cusp of diagnosis.
8. Weight Loss
Depending on intensity and duration, you can burn 705 to 865 calories per hour.
9. Improved Joint Strength
By strengthening the ligaments and tendons, you improve your joint strength, which puts you at less of risk for injury.
10. Increased Self-Confidence
The more you run, the better you feel mentally, physically and emotionally. Wellness is all-encompassing, and running helps get you to that spot.

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DOLCE LIFESTYLE: 10 Coffee Facts You Never Knew

Staff Report

1) Black coffee with nothing added to it has zero calories.

2) Decaffeinated coffee still retains 1-2% of its original caffeine.

3) According to legend, an Ethiopian goatherder named Kaldi discovered coffee (some say around 800 BC) when he noticed his goats became more energetic from eating some red berries. Hmmm….

4) Coffee beans grow in berries! (Who knew?) The photo above is what it looks like on the inside of a coffee berry. There are two beans per berry and it takes about 4,000 beans to make a roasted pound of coffee.

5) Americans drink the most coffee in the world. Second is Brazil and third Japan.

6) The word “coffee” originated from “qahwa,” the Arabic word for wine.

7) Coffee is the second most traded commodity in the world, behind oil.

8) The French philosopher Voltaire loved coffee so much that he drank on average 50 cups a day. He even has Mike Dolce beat!

9) There are over 50 species of coffee worldwide, but only two, arabic and robusta, are used in commercial coffee production.

10) Bach wrote “The Coffee Cantata,” a miniature comic opera about an addiction to coffee. There are many renditions on YouTube. Here is one. (We don’t speak German, but these folks sure do sing nicely.)

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