Tag: mike dolce

VISUALIZE FOR SUCCESS
A Wrestler’s Journey To The State Title

By Ridge Kiley, CSCS, Dolce Diet Coach

The time has come for post-season wrestling and state tournaments across the nation. As some of you are reading this article, new state champions have been crowned in your state, while others wait anxiously for their state tournament to begin. All of the hard work that has been put in since last year’s state tournament is about to show.

Year-round dedication to the sport certainly makes a huge impact on post-season performance, but one of the biggest factors to unlocking full potential is the mental aspect.

This is the time of year upsets all around the nation occur. So, how can a wrestler properly prepare both mentally and physically for the biggest moment of their season? Let me walk you through some of my past successes (and failures).
The first point I want to make is the impact coaches have on creating both a winning atmosphere and mindset for the wrestling team. My high school coach, Darin Schreck, created a championship mindset in me as a freshman in high school. Bouncing back from an eye injury that sidelined me from wrestling in 8th grade, I returned to the mat for the first time in more than a year as a freshmen in high school.
Going into the state tournament I boasted a 27-14 record and was ranked 10th at my weight class. I weighed just 95 lbs and wasn’t the most skilled in my weight class. However, Coach Schreck had instilled in me a championship mindset and I truly believed I was going to win the state tournament. I had quite the Cinderella story that year. I beat a top 10 ranked opponent first round, then rallied from a 3-0 deficit to win 5-3 in overtime against another top 10 opponent, and then rallied from a 3-0 deficit to win 4-3 in the semi-finals against the #3 ranked wrestler. I ended up losing in the finals and took 2nd place. So, what was the difference between my opponents and myself? Mindset. I truly believed I could do something great.
By the time sectionals, districts, regionals, and state come everyone should be physically peaked. This is when all wrestlers should be in the best shape of the season. But what will separate a wrestler from the pack during this time? Focusing on personal areas of concentration is an important part of final preparation. Working on your “go-to” shot, areas of weakness, ride routines, escapes from bottom, turns on top, and much more. Fine tuning the machine is crucial for peak performance.

I was the guy that stayed after practice to do extra sprints, extra shots, and anything else I thought I needed to do.

This probably didn’t give me a huge physical edge on my opponents, but mentally I felt unstoppable. I knew I had paid the price to be a champion. It’s important to note that every opponent can be somewhat of a threat in the post season. Any mental lapse can change a wrestling match quickly. Be sure to take one match at a time and never overlook an opponent. Focus on the match in front of you – not the big one coming up after that.
During high school my nutritional methods were sub-par, at best. Thankfully my senior year I wasn’t required to cut much weight. I generally stayed within 4 to 8 lbs of my weight class leading into competitions. Making weight during the state tournament is different compared to most all of the other tournaments throughout the year. You are only required to make weight once a day and get an additional pound per day.
After weigh-ins I would refuel and not worry about what I weighed until after I was done wrestling for the day. At times I have worried about my weight during tournaments that lasted multiple days and that lead to poor performances. Refuel correctly, feel great and wrestle to the best of your ability, and take care of your weight after your last match of the day. I’d also like to note the importance of rest and recovery. After matches at the state tournament I would remove myself from the arena. I didn’t want to drain my emotions in any way. I would take naps throughout the day and went to bed early the night before the next day of competition.
Unlocking your full potential doesn’t just come from countless hours of weight training, individual drills, hard wrestling practices, and extra sprints. You must train your mind every single day. I have seen some great wrestlers in college and high school not perform during competitions due to mental lapses and obstacles. One of the best tools I’ve ever had in my wrestling career is visualization.
My senior year was my final year to become a state champion. The previous years, I had gotten 2nd, 3rd, and then did not qualify. My district bracket during my junior year featured the #1, 2, and 3 wrestlers in the state with only 2 spots to go to state. I was ranked #3 in the nation and didn’t make it state. It was heartbreaking. I had to refocus and make a final push to accomplish a lifelong dream of mine.
Having a weight class with 4 nationally ranked wrestlers, including myself, during my senior season meant the state title would not come easy.

The week before the tournament I saw myself in the arena, I could smell the popcorn, and I could hear the crowd.

I visualized my warm up, my first takedown, and my hand getting raised throughout every match. Throughout the actual tournament I would visualize the match sequence every time before I stepped on the mat. I handled my first 3 opponents and then it was time to fully prep my mind for my last chance to become an Iowa High School state champion. Although I felt pressure, it excited me. I was so confident in my abilities that I refused to take 2nd place again.
In the hours between the semi-finals and finals, I relaxed in my hotel room and watched movies. I visualized every part of the match coming up. I could hear the crowd roar after winning, I could see my hand getting raised, I pictured my celebration afterwards of pointing to my hometown fans and family in the stands, thanking God, and jumping into my coach’s arms. I had the match fully laid out in my head. The match didn’t go as I planned, but that didn’t deter me. I refused to lose. I trailed 2-0 with less than 30 seconds remaining. I got an escape to make the score 2-1. I shot in and got a stalemate with 10 seconds remaining. Only 10 seconds stood between living the rest of my life as a state champion or not. I fired off a final shot and was stuffed. I switched off to a Kelley and took my opponent down with 2 seconds remaining.
I was a state champion.
Champions aren’t just the most skilled wrestlers. Champions are the wrestlers that compete at a high level while dealing with all of the adversity that’s thrown at them. They rise to the occasion on the big stage. Becoming a champion doesn’t happen overnight. It comes from proper preparation, adequate rest, proper nutrition, mental exercises such as visualization, and a confidence that cannot be stopped. Good luck to all wrestlers as you pursue your dreams of becoming a champion!

by Samantha Coogan, MS, RDN, LD

That pesky belly fat is most people’s last problem area when on their weight-loss journeys. Even thinner individuals may experience some of that belly fat, which is commonly referred to as “skinny fat.” Below are some reasons that may be holding you back from shedding that fat.
1. Lack of Exercise
Lean muscle helps burn fat. So while belly fat can be avoided without exercise, the more muscle you build and gain from your exercise routine will help you shred body fat at a faster rate. Strive for 3-5 days of at least 30 minutes of activity to start. Some specific exercises that will target this area include the X-Pattern Toe Touch and a healthy dose of cardio. However, don’t overdo the cardio as too much can start to break down muscle tissue, which is the exact OPPOSITE of what we want!

2. Excess Sugar
Science shows that there is a strong link between insulin resistance and belly fat. Uncontrolled blood sugar is the cause for insulin resistance, so controlling blood sugars is key. Cutting out excess sugar is crucial to stave off belly fat. Some foods naturally have sugar, such as, fruit, so fore-go the extra sprinkle of sugar if you are looking to show off those rock-hard abs. A great swap is regular fruit for fruit juices, which are just huge culprits for added sugar on top of natural sugar. Go for more natural alternatives like honey (yes it has sugar, but not at as high of levels as regular table sugar).
3. Excessive Drinking
Alcohol tends to have an appetite-stimulating effect, which usually leads to over-eating. This is very counteractive in your attempt to create those beach-ready abs. Alcohol is also just a source of empty calories (lots of calories with little to no nutritional benefit). If you do feel the desire to have an adult beverage, try to leave out as many of the mixers as possible, which are usually just sugar-laden and increase the calorie content.
4. Eating When Stressed
Stress causes the production of cortisol, better known as the stress hormone, and excessive cortisol production tends to increase appetite and store more body fat. Stress also causes overeating. So just take a deep breath, relax, and don’t drive yourself crazy obsessing over the abs you may or may not have. Don’t let other stressors get you down, such as, work, relationships, school, etc. and find a way to release that stress, such as, yoga, CrossFit, meditation, etc.

5. Lack of Sleep
Cortisol levels increase with lack of sleep. For further explanation, see point #4.
6. Not Enough Protein
Protein helps level off blood sugar levels by slowing down the absorption of carbohydrates. Remember how important it is to control those blood sugar levels (point #2). Many experts agree that increasing protein is one of the most important factors in reducing belly fat. So stick to the lean proteins, such as, chicken, turkey, eggs and some fish. You can also find non-animal protein sources, such as, cottage cheese, Greek yogurt, beans and nuts.

Things You Never Knew About Sleep Deprivation

by Samantha Coogan, MS, RDN, LD

When on your way through a weight loss journey or lifestyle change, there are many barriers. But often times, plateaus or set-backs aren’t necessarily caused by your diet and exercise routines, but more due to sleep deprivation. Do you feel like you hit it hard every time you’re at the gym and never fall off the diet wagon, yet you are still seeing a stall in progress? Sleep may be the answer.

The effects of lack of sleep extend beyond just being tired.

Our bodies require 7.5 to 8 hours of sleep per night to fully recover from the day’s activities and stresses. During this time, cells regenerate, your body tissues recuperate, and you literally recharge like a dying cell phone in its battery charger. Our metabolism is also affected while we sleep, and if we deprive ourselves of adequate sleep, our bodies go into “survival mode,” which includes slowing down your metabolism to conserve energy.

When you don’t get enough sleep, your body starts to crave foods, and not the healthy stuff.

It wants fast-acting carbohydrates to elevate blood sugars as fast as possible to satisfy that urge and rid ourselves of fatigue. This ultimately becomes counteractive because it is only a matter of time before we crash, feeling even more tired than before, due to low blood sugar. Fast-acting carbohydrates metabolize so quickly that we get a short-term “high” and then quickly crash out.
Our bodies were created to protect us. Physical protection is the major function of our bones and skin. But we also have a lot of chemical ways to protect ourselves. When we are sleep deprived, our bodies go into “fight or flight” mode. By doing so, your body releases adrenaline and cortisol.
Adrenaline increases your heart rate and blood pressure while giving short bursts of energy. This hormone is usually responsible for personal records in competition due to the euphoric and energy-boosting effect it has on the body. However, cortisol is a stress hormone which tends to store fat (especially in the abs) as a way to protect the body by conserving energy reserves. Too much cortisol production usually leads to excess fat storage.
Now that we have some of the facts, it is crucial to try to commit to 7-8 hours of UNINTERRUPTED sleep per day. Unfortunately, 6 hours of sleep with a 2 hour nap mid-day won’t have the same effect on the body as 7-8 hours of REM sleep.

We all have gotten to that “there just aren’t enough hours in the day” point, but we have to make ourselves a priority in order to be healthy, which will ultimately lead to higher productivity.

If we fail to do this, we will likely have temporary success with a longer-term burnout. Consistency is key. So if it means saving that extra episode on Netflix for the next night, then so be it! Take care of yourself and you will be rewarded daily!

DOLCE LIFESTYLE: Unique Uses for Coconut Oil

by Samantha Coogan, MS, RDN, LD

Coconut oil has become very popular in cooking due to its high smoke point, which prevents foods from being degraded too quickly. However, there are so many unconventional uses for coconut oil (due largely to its healthy fat content), which provides a lot of bang for your buck. Plus it is a more organic, Earth-friendly, animal-friendly alternative to many products!
• Add it to coffee – usually 1 Tbsp. is sufficient
• Use it as a skin moisturizer. Pregnant? This is s a great remedy to prevent stretch marks.
• Breastfeeding? The nipples can become dry and sore during the process, but if you apply coconut oil to the area a few times a day, you can reduce the pain in a natural way.
• Make homemade lotions or deodorants out of it
• Use in place of baby oil to remove make-up
• Works as a diaper cream for our little ones
• Coconut oil naturally has an SPF of 4, so use it in conjunction with sunscreen for increased skin protection
• Use a little dab in your hair to get rid of frizz
• Use in place of regular lip balms, which are usually tested on animals
• Use in place of Neosporin® for cuts and burns
• After delivery, apply a small amount to the perineum to speed up the healing process
• Use it in place of Aloe Vera for burns
• May help reduce the visibility of varicose veins
• Use it as a natural remedy to clear up cold sores
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DOLCE LIFESTYLE: How to Maintain a Healthy Shift Work Diet

by Samantha Coogan, MS, RDN, LD

Eating healthy is hard on a regular, daytime schedule. So how can we stay on track if we work during the midnight hours while everyone else is asleep? Here are some tips for all of you shift-workers trying to live lean (and stay awake)!
First, let’s talk about specific foods that help with specific functions:
Foods for Increased Energy
• Lean meats
• Salmon & tuna
• Eggs
• Beans & legumes
• Greek yogurt
• Almond milk
• Nut butters
• AVOID high-fat, high-sugar, high-sodium products as these are culprits for spikes/dips and feeling sluggish
Foods that are Kind to the Tummy
• Greek yogurt
• Peanut butter
• Bananas
• Whole grain bread
Foods to Help You Get to Sleep
• Whole grain bread
• Brown rice
• Oranges
• Bananas
Now, most night shifts are typically between the hours of 7pm and 7am. Here is a sample menu for when and what to eat before, during and after your shift. One key element, as always, will be to make sure you are drinking PLENTY of water (usually 16 oz. per meal is ideal) AND urinating often. If we fail to urinate while drinking large amounts of water, we can suffer from “water intoxication” in which we literally drown in our own bodies. This is VERY important in terms of hydration. There is such a thing as overhydration.
After Waking
Create a good balance of protein and carbohydrates. The Breakfast Bowl is perfect for this. The carbohydrates will keep your brain running without fatigue, and oats and almond butter provide great amounts of protein.
Before Your Shift
Again, balance those carbohydrates and protein. The Skinny Sumo Stir-Fry is perfect with ¼ to ½ cup of cooked quinoa or brown rice, and 1 cup of green tea. Meal prepping at the beginning of the week makes it very easy to have your meals ready to go at work.
Break Time
Keep maintaining that optimal protein to carbohydrate ratio (typically 1:2) with an apple and 2 tbsp. of almond butter, or an orange, 1/3 avocado and a small handful of almonds. If you get more than one break, choose from these types of snacks for each break to keep you moving.
After Your Shift
Here we want to go with a lower carbohydrate meal or snack and NO caffeine. Try some whole grain toast with almond butter and 1 cup of chamomile tea.
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Tips for Staying Healthy at the Office

by Samantha Coogan, MS, RDN, LD

A lot of people who work in an office setting find themselves quite lethargic and sedentary for most of the day. Here are some tips to keep you on track with your health and fitness goals, while increasing productivity at work. That’s a win-win! Think about the fact that the healthier you are, the better you perform at work, which could lead to a promotion! Health = Wealth!!
Eat at home before work
Wake up a few minutes earlier to get breakfast in before you leave. That way you’re ready to go once you arrive at work and can look forward to your next snack. Waiting too long to eat after waking causes your metabolism to run more slowly throughout the day. Breakfast literally means to break the fast (from sleeping), so it is crucial to get some food in your system within about an hour of waking up. The dry ingredients in the Breakfast Bowl can easily be prepared the night prior, then you just need to add the water in the morning!
Do not skip meals or snacks
This is a big culprit for people overeating. If we go for too long without eating, we tend to become ravenous due to blood sugar levels dropping, which makes us feel fatigued and shaky. We tend to become disoriented as our brains are running low on fuel and can’t concentrate. If we make sure to eat every 2-4 hours, our bodies (and organs) are constantly being replenished with nutrients for maximum work capacity. However, make sure these foods are healthy choices, such as an apple with 2 tablespoons of almond butter, or an orange and half an avocado. Snacking is perfectly acceptable if done with proper choices. Again, stick to that principle of eating until satisfied, not until full. You should feel hungry by the time your next meal or snack is scheduled.
Get yourself moving, even if you have a desk job.
You can get up and walk around the building or the hallway (depending on the size and layout of your office). Stretch your neck and shoulders or stretch out your legs by visiting your coworkers’ desk rather than electronic communication. Heck, do a set of 10 bodyweight squats between customer emails! Just try not to be sedentary for the entire day. Get up every hour or so, even if that’s a trip to the restroom or to make a cup of coffee. For lunch, even if you bring it with you, get up and get out to go eat it. Go to a park or eat out in your office’s courtyard. And try to bring an office buddy with you!
Meal Prep
One of the hardest parts of living a healthy lifestyle is being prepared. Yes, meal prepping can be a little tedious and annoying, but if you can put in a few hours once a week, the rest of the week is a breeze, and you’ll be sure to stay on track. When we get lazy, we often look for the easiest thing to put in our mouths, and this includes lunchtime at the office. We will go to the closest, cheapest fast food joint if we forgot our lunch or just didn’t have time to prepare it that morning. By having all your meals prepped in advance, you will always be sure that you are properly nourishing your body.

Artificial vs. Natural Flavors

by Samantha Coogan, MS, RDN, LD

According to the Code of Federal Regulations, a natural flavor is: “the essential oil, oleoresin, essence or extractive, protein hydrolysate, distillate, or any product of roasting, heating or enzymolysis, which contains the flavoring constituents derived from a spice, fruit or fruit juice, vegetable or vegetable juice, edible yeast, herb, bark, bud, root, leaf or similar plant material, meat, seafood, poultry, eggs, dairy products, or fermentation products thereof, whose significant function in food is flavoring rather than nutritional” (21CFR101.22).

Hooray…what the heck does all of that mean?
Basically these flavorings are derived from the actual food by multiple means, such as, fermentation or heating. The flavors are obtained from the whole food, and are not created in a lab.
Any flavors added that are not included in the list above would be considered an “artificial flavor,” such as monosodium glutamate, or MSG. This ingredient has since been drastically reduced in restaurant chains due to health concerns.

Artificial flavors must be listed on food labels. These flavors are often created by blending multiple natural flavors together and/or adding additional chemicals.

Artificial ingredients are usually used because they are more cost-effective for the manufacturer. You will probably see natural flavors used in conjunction with artificial flavors, again because it reduces costs, yet the company can still boast that they use “natural” flavors.

Another thing to keep in mind is that the term “organic” is not the same as “natural.”

The USDA’s Food Safety and Inspection Service (FSIS) terms “natural” as “a product containing no artificial ingredient or added color and is only minimally processed (a process which does not fundamentally alter the raw product) may be labeled natural.”
It is critical not to confuse the two terms. Organic is merely a term for treatment (no pesticides, etc.), not for nutrient quality. Natural refers to the actual ingredients within a product.

EXAMPLES:

Natural Flavor
Benzaldehyde – Naturally found in almonds and gives an almond flavor to foods/candies/liquors.
Artificial Flavor
Vanilla: Although most of the flavor comes from the vanillin found in vanilla beans, synthetic vanillin is added to create imitation vanilla extract. This would be an example of a natural flavor that was made artificial by means of adding synthetic components.

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4 Reasons to Give Sugar The Boot

by Samantha Coogan, MS, RDN, LD

It seems that nowadays everything we consume has added sugar. We don’t realize how addicted to sugar we truly are. It is often the culprit for unwanted pounds, lack of energy (although we associate sugar with high energy/hyperactivity), and stomach issues. If you want to feel better from the inside out, it’s time to cut out that nasty, little sweetener, and retrain our bodies to eat whole, real foods that are naturally sweetened. Here are four reasons to knock sugar out of your diet.
Improved Energy
Sugar blocks your body’s potential for maximal energy storage. Plus the drastic spike and dip in your blood sugar due to sugar causes only temporary energy, with a longer side effect. When you remove sugar form your diet, your natural energy levels will increase, but the body does need time to adjust as it will go through a “withdrawal” stage.
Weight Stabilization
The more sugar you consume, the more of a tolerance you build to its sweetness. Sugar is usually found in higher-fat foods, so we tend to overeat these products, which leads to weight gain. By cutting out sugar, you will stop craving sweet, sugary foods, which in turn will lower your intake of unnecessary fats and refined carbohydrates. Sugar also makes us feel hungry faster due to its effect on the blood sugar (again, sharp spikes and dips which causes fatigue).
Improved Intestinal Health and Motility
Our intestines need fiber to keep waste products moving along for removal. Most foods with high sugar content have low fiber content, which causes you to go to the bathroom less often. Sugar can also provide a constipation-like effect as well. This is not good for GI health as we need regular bowel movements every day in order to rid our body of waste products and bacteria. Once you’ve cut out sugar, you may find that you use the restroom more often, which is great! It may be a little annoying at first, but your gut will thank you for it.
The Cravings Will End
This is very similar to drug use. Once you’ve rid yourself of the addictive substance, you will notice that your body stops craving it. Again, you may go through a withdrawal period, but eventually your body will reset itself. The body is an amazing thing! Fruits naturally have sugar and will taste super sweet again. Your tolerance for the sweetness levels will have gone down, which will then make sweet items feel rewarding again without having to add a bunch of refined sugar or grabbing a sugar-sweetened beverage.

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