Tag: mike dolce

Healthy Recipes for a Laid Back Weekend

Ahh, Labor Day. A day of relaxation, laughter and doing fun, non-work related activities. There’s usually a BBQ or two you’ll be invited to as a sendoff to summer. And like any other holiday, you don’t have to sacrifice all the hard work you’ve put in! Whether you are hosting a small get-together, or will be attending as a guest and want to bring something healthy, we’ve got you covered with Dolce-Approved recipes that you’ve labored hard for! I’m sure you’ve heard of the fashion faux paus no white after Labor Day, right? Well you also won’t be seeing any white, refined, processed ingredients in any of these fun recipes!

Appetizer

BLT Stuffed Tomatoes
8 ounces avocado, mashed
4 slices turkey bacon, cooked and crumbled
1 tbsp. parmesan cheese or nutritional yeast
2 tsp fresh parsley, chopped
green onions, for garnish (optional)
sea salt and pepper, to taste
about 20 cherry tomatoes
Directions:
Wash cherry tomatoes and slice them in half. Scrape out the inner membranes with a spoon or paring knife. Dab the inside of each tomato with a paper towel to dry it and then sprinkle with salt. Mix together the avocado, bacon pieces, parmesan, parsley, salt and pepper. Spoon or pipe the filling into each tomato and sprinkle the tops with chopped green onions (or more parsley).

Main Courses

The Chicken Burger from The Dolce Diet Living Lean Cookbook
1 lb. ground chicken
1 shallot, diced
1 tbsp. garlic, minced
½ cup crimini mushrooms
1 egg
4 tbsp. grapeseed oil
1 green bell pepper, chopped
4 whole wheat or gluten-free buns
Large handful baby spinach leaves
1 large avocado, sliced
1 large vine-ripened tomato, sliced
½ cup oat bran or buckwheat
1 tsp. sea salt
1 tbsp. black pepper
Directions:
In large pan, add 2 tbsp. grapeseed oil and sauté the shallot, bell pepper and garlic until tender. Add in the mushrooms and stir for about 2 minutes or until mushrooms brown. Set aside and let vegetables cool. Next, in a large bowl, combine the chicken, vegetables, egg, oat bran, salt and pepper. Mix all ingredients together and form into 8 patties. Heat 2 tbsp. grapeseed oil in large pan and cook each chicken patty over medium heat for about 5 minutes on each side until cooked through. Place burgers on buns or lettuce leaves and top with tomato, avocado and spinach. Add ketchup or mustard to taste.

Side Dishes

Classic Baked Beans
1 tsp. grapeseed oil
1 medium onion, minced
2 cans (15 oz each) pinto beans, rinsed and drained
1 can (15 oz) petit diced tomatoes
1 cup Annie’s Organic Barbecue Sauce
3 tbsp. Worcestershire sauce
3 tbsp. spicy brown mustard
Several drops of Tabasco, to taste
Directions:
Preheat oven to 350 degrees. In a large nonstick pan, heat grapeseed oil.  Add onions and sauté until tender, about 5 minutes. Add beans and remaining ingredients. Mix well and cook on medium for about 5 minute. Pour flavored beans into a greased 2 quart casserole dish (or similar size) ovenproof pan. Bake until beans are bubbly, about 35-40 minutes and until beans are tender.  Let stand to thicken slightly and serve.

Dessert

“Chocolate” Cookie Dip
1 ½ cups chickpeas or white beans (1 can, drained and rinsed very well)
1/8 tsp plus 1/16 tsp salt
a little more than 1/8 tsp baking soda
2 tsp. maple syrup
1/4 cup almond butter or 3 tbsp. all-natural peanut butter
up to 1/4 cup almond milk, only if needed
1 tbsp. honey
1/3 cup carob nibs
2 to 3 tbsp. oats
Sliced fruit for dipping
Directions:
Mash chickpeas then combine rest of ingredients in food processor until well-blended and mixture is cookie dough-like consistency. Use as a dip or spread of sliced apples, pears and other fruits. Enjoy!

Drinks

Labor of Love*
1 sliced peach
1 sliced plum
1/2 pint blueberries
1/2 cup halved white grapes
1/2 pint raspberries or blackberries
1 sliced lime
3 sprigs of fresh thyme
1 sprig of fresh rosemary
1 sprig of fresh basil
1 bottle of sparkling water
Directions:
Combine all ingredients and mash together in a pitcher
Note: For an adult version, replace 1 bottle of sparkling water with 1 bottle of Spanish or Italian sparkling wine, and add1 cup white whiskey tequila. Remember, 1 oz of hard liquor = 100 calories.

*Recipe adapted from Karen Borsari.

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Food Label Nutrient Claims:
Is It Really Good for You or Just a Gimmick?

Samantha Wilkinson, MS, RDN, LD

Nutrient claims on food packages boasting of added health benefits are meant to grab the customer’s attention. This is basically a marketing scheme to get consumers to buy more of a company’s products. However, beware of false or misleading claims. For example, foods CANNOT say, “WILL reduce the risk of heart disease.” Instead they must state, “MAY help reduce the risk of heart disease.” There are also certain criteria, set forth by the Food & Drug Administration (FDA), that need to be met in order for the company to make that claim. What are those criteria? We’ve listed them below.
LOW CALORIE: 40 calories or less per serving
LOW CHOLESTEROL: 20 mg or less with 2 grams or less of saturated fat per serving
LOW SODIUM: 140 mg or less of sodium per serving
REDUCED: At least 25% less of the specified nutrient than the usual product
CALORIE-FREE: Less than 5 calories per serving
FAT-FREE/SUGAR-FREE: Less than ½ gram of fat or sugar per serving
HIGH IN: Provides 20% or more of the Daily Value of a specific nutrient per serving
HIGH FIBER: 5 or more grams of fiber per serving
GOOD SOURCE OF: Contains at least 10-19% of the Daily Value of a particular vitamin or nutrient per serving
So now that you know what the standards are, double-check the food labels to make sure they match up with the nutrient claim listed. Just do the math and if it doesn’t add up, avoid that product. If they are lying about nutrient values, what else could they be lying about (fillers, additives, preservatives)?

Source: Academy of Nutrition & Dietetics

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Food Marketing:
Understanding the Terminology

Samantha Wilkinson, MS, RDN, LD

Terms like “all natural” or “organic” get tossed around a lot on the packaging or signs of foods. This is referred to as “Food Marketing”, and is a way for manufacturers to boost sales by claiming that their products are as healthy as can be. There are strict, government-set criteria for certain terminology, while others are more loosely-based terms. Here we will explain some of the differences. You may find you’ve actually been using these terms incorrectly all along.

Natural

There is no official definition for the use of the term “natural.” However, the Food & Drug Administration follows a 1993 policy that states:
[FDA] has not objected to the use of the term on food labels provided it is used in a manner that is truthful and not misleading and the product does not contain added color, artificial flavors or synthetic substances. Use of the term “natural” is not permitted in a product’s ingredient list, with the exception of the phrase “natural flavorings.”
The United States Department of Agriculture allows the use of the term “natural” to be used in meat and poultry labeling on products that are minimally processed and contain no artificial ingredients or added color, and the label must state what is “natural” about the product (no artificial ingredients, etc.)

Processed vs. Unprocessed

Although the term “processed” tends to have a negative connotation since it is usually used to describe fast or pre-packaged foods, there is an actual definition for it. People just simply misuse the term. According to a 2008 federal law, “processed” refers to food that has been through a “change of character.”
Examples include:
Raw nuts (unprocessed) vs. roasted nuts (processed)
Edamame (unprocessed) vs. tofu (processed)
Head of iceberg lettuce (unprocessed) vs. cut, pre-washed iceberg lettuce (processed).

Local

This refers to purchasing food that is harvested close to where you live. This is related to environmental sustainability. But not every state has locally grown products in-state, so we must look for foods that have had the least distance traveled to get to us. For example, if you live in Nevada, you would want to choose California oranges or avocadoes over ones from Florida since it had to travel less distance to get to the local food stores.

Whole

“Whole foods” generally refer to foods that are not processed or changed in any way, and do not have any added ingredients, although there is no regulatory term for “whole.” This would include fresh produce, dairy, whole grains, meat and fish. Basically any food that appears in its most authentic form with minimal processing.

Organic

The term “organic” actually has the most detailed criteria and legality.
As defined by the USDA:
-Organic meat, poultry, eggs and dairy products come from animals that are given no antibiotics or growth hormones.
-This would include, grass-fed beef, free-range chicken and turkey, non-GMO fed chicken eggs and milk without rBST hormone (a hormone that helps cows produce more milk, usually to profit the farmer/manufacturer).
-Organic plant foods are produced without using pesticides, fertilizers or radiation.
-A government-approved certifier must inspect the farm for proper standards, which include processing and handling.

There are 3 levels of organic claims for food:

100% Organic – Fully organic or made of only organic ingredients. “100% organic” qualifies for this claim and a USDA Organic seal.
Organic – At least 95% of ingredients are organic. “Organic” qualifies for this claim and a USDA Organic seal.
Made with Organic Ingredients – At least 70% of ingredients are certified organic. Here, a USDA organic seal CANNOT be used but “made with organic ingredients” may be stated on the front label.

Source: Academy of Nutrition & Dietetics

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20-MINUTE MORNING

by Mike Dolce
How many times do you slap the snooze button on the alarm clock in the hopes of gaining a few extra minutes of sleep time? I’ve done it so many times, but never felt any more refreshed when I eventually dragged my tail out of bed.
Unfortunately, those extra few minutes in bed rarely convert to extra energy or productiveness. In fact, they often put you behind schedule and scrambling to get out of the house in the morning, leaving many of your goals and dreams as just that…dreams.
Here is the routine I have found most helpful to me attacking each day and ensuring I am able to accomplish an ever growing list of goals.

COUNT BACKWARDS:

If I am going to wake up at 6am, I count backwards to determine what time I will go to bed. Personally, I function best off 9 hours of sleep. This means 9pm is lights-out at my house!

ESTABLISH A ROUTINE:

My alarm is always set for 6am but 9 times out of 10, my eyes open at 5:56am in anticipation of the day. I can’t quite explain this, but I’m sure many of you also have experienced this.

WASH, WEIGH AND RELIEVE:

At 6am, I slide out of bed, trying my best not to disturb my wife or dog (they are both sleepy!) and make my way to the restroom. I relieve myself, step on my scale, record my morning weight and wash my face and hands with ice cold water.

20-MINUTE MORNING

a)

When I walk into my office, I sit down in my chair, close my eyes and MEDITATE / VISUALIZE for 5 minutes to clear my mind and bring focus to my day. In this time, I often start by counting backwards from 300 and focus on deep inhales and forceful exhales. I set my alarm to a quiet, calming concerto from Johan Sebastian Bach to gently transition me from my bliss when the 5 minutes is up.

b)

Next, I perform 10 minutes of non-stop, rigorous bodyweight exercise to get my heart pumping and metabolism moving. My routine consists of 1 minute each of Bodyweight Squats, Pushups, V-Ups, Burpees and Planks. I repeat this cycle twice for a total of 10 minutes and try to outperform my previous best every time I run through this. Each 1 minute exercise is an all-out sprint with perfect form.

c)

Once completed, I sit back down (on a towel) and write down my personal GOALS for the day. These goals are personal to me and offer a challenge to my current skill set and comfort zone. These goals are not about taking out the trash or going to work, as those are basic responsibilities. I write down activities, education, exercises or acts of kindness that will make me a better person, husband, father, professional, friend and so on.

FUEL:

The last part of my day, is walking downstairs, flipping on my electric kettle and preparing a highly nutritious BREAKFAST BOWL to ensure I have all the nutrients I need to sprint out the door, ready to kick a$$!!!!
My personal Breakfast Bowl consists of:
¼ cup high fiber oat bran
2 tbsp chia seeds
2 tbsp hemp seeds
¼ cup raisins
¼ cup mulberries
½ cup blueberries
1 tbsp almond butter
*I also pour a cup of Caveman Coffee’s ‘White Gold’ spiked with 1 tsp of coconut oil.
(Go to CavemanCoffeeCo.com and use promo code DOLCE to save 10% off your entire order.)

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Give CrossFit a Try at Home

Samantha Wilkinson, MS, RDN, LD

Have you been wanting to try CrossFit, but are a bit intimidated by the movements or plethora of terminology? Try out these quick, bodyweight, CrossFit-based workouts to get you used to the flow and wording. Having a little bit of a base prior to walking into a box will make your Basics class/first class that much easier and enjoyable. Believe me, it’s A LOT to learn initially, but eventually it becomes second nature. Us CrossFitters are still learning new stuff every day! There’s also a list of commonly used CrossFit terms/abbreviations following the workouts for you to use as a reference.

10 minute AMRAP

(Complete As Many Rounds As Possible in 10 minutes of):
5 push-ups
10 Air Squats
15 Ab Mat Sit-ups (if you don’t have an ab mat, sub for anchored sit-ups)
**If you feel that the workout is too easy, simply go faster! Remember, CrossFit is all about constantly varied, functional movements performed at a high intensity!

5 RFT (Rounds For Time) of:

200 meter run
7 push-ups
10 step-ups
(You can use a garden box, bench or the second to last step of your stairs – be sure to stand up fully at the top of each step-up)
**Again, if it seems too easy, increase the intensity and go faster. If you feel comfortable, you may perform box jumps instead of step-ups ONLY after you’ve done a few workouts and feel confident enough to do so.
If you were to perform these workouts as written, you would have Rx’d the WOD (see below for explanation). However, both workouts listed are also easily scalable. One way to scale is to change the number of reps. For example, in the first WOD (workout of the day), you could change the rep scheme to 3-6-9. For the second WOD, you could cut the rounds down to 3, or keep the prescribed amount of rounds and cut the run down to 100 meters. There are endless possibilities for scaling options just between these two WODs and that’s what makes CrossFit so user-friendly!

Walking Through the Door

Once you decide to take that next (scary) step and enter a box, you’ll see WODs written out with certain weights listed or movements. For example, a Crossfit benchmark WOD, known as Fran, is one of the toughest, most coveted workouts written (Crossfit’s benchmark WODs are named after girls, and their Hero WODs are named after fallen soldiers/police/firemen, and are long, grueling workouts to represent the sacrifice these men and women made). If you meet a new Crossfitter for the first time, odds are one of their first questions will be “What’s your Fran time?”. It is programmed to test you at your limit, and most elite athletes can complete it in just over 2 minutes (that’s REALLY fast). Fran is a WOD for time, with a rep scheme of 21-15-9 of barbell thrusters at 95# for men and 65# for women (regardless of how much you weigh) and pull-ups (you can easily find a demo of this or any other Crossfit workout with a quick Google search or by visiting Crossfit’s main site: crossfit.com). This rep scheme means you would do 21 thrusters, then 21 pull-ups, then 15 thrusters, 15 pull-ups, 9 thrusters, and 9 pull-ups as fast as you are capable of going (rest is allowed in any Crossfit workout, just know you don’t get that rest time given back to you for your score). The pull-ups are to be unassisted, meaning no resistance band or box for help, and the barbell thrusters must be performed with the desired range of motion, which is hip crease below knee during the front squat, ending with a full lockout of the elbows with ears past elbows and barbell overhead. You would see it written like this on the whiteboard as you entered class:
“Fran”, For Time
21-15-9
Thrusters, 95/65
Pull-ups
If you completed this workout as written, in say 8:17 minutes, you would still receive an Rx. It doesn’t matter how fast or slow you did it, you still Rx’d Fran. Of course from here, ways to scale include, using a lighter weight for thrusters, using assistance for pull-ups, or scaling the rep scheme down to 15-12-9. There are still many more ways than even that. It all depends on your ability and comfort level. Now if you have shoulder issues, for example, you could sub out the movement completely so as not to aggravate the shoulder further.
CrossFit is made for everyone! Just scale appropriately, and make sure you find a box with a competent, experienced coach who can help teach you how to do so. Don’t let the false reputation that CrossFit causes injury mask your chance to try it out. The usually culprit for injury is either a stubborn athlete or a coach who shouldn’t really be coaching, not the programming.
Below is some common CrossFit terminology you will run into:

Crossfit Terminology

(some of these terms crossover into other fitness modalities)
AMRAP: As Many Rounds (sometimes Reps) As Possible
ATG: Ass to Grass (usually when referring to squats and range of motion)
Box: where Crossfitters meet to work out, a.k.a. gym
C&J: Clean and Jerk
DL: Deadlift 
DUs: Double Unders
EMOM: Every Minute On the Minute.
G2OH: Ground to Overhead
GHD: Glute-Ham Developer
GPP: General Physical Preparedness
HSPU: Handstand Pushup 
KTE: Knees to Elbow (while hanging from pull-up bar)
Met Con: Metabolic Conditioning
MUs: Muscle Ups 
OHS: Overhead Squat
PP: Push Press
PU: Pull-ups or sometimes Push-ups 
RFT: Rounds For Time
ROM: Range of Motion
Rx’d: As Prescribed; As Written; no adjustments/scaling made to WOD
RM: Rep Max
SDLHP: Sumo Deadlift High Pull 
T2B: Toes to Bar (while hanging from pull-up bar)
TGU: Turkish Get-Up
WOD: Workout of the Day

Disclaimer

You should seek medical supervision before beginning any diet or exercise program. Nothing written in this blog should be taken as a substitute for medical advice. This blog is for information purposes only. The publisher, author and all those involved with this blog have done so with honest effort and make no representations with respect to the accuracy of its contents. None involved with the production and distribution of this blog shall be held liable nor accountable for any loss or damage including but not limited to special, incidental, consequential or other. Mention of specific organizations, entities, individuals, companies or authorities does not imply endorsement by the author, publisher or any party involved with this blog nor does mention of specific organizations, entities, individuals, companies or authorities imply that they endorse this blog, its author, the publisher or any party involved with this blog. Information within this blog is general and offered with no guarantees on the part of the author, publisher or any party involved with this blog.

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August is Kids Eat Right Month!

Kids Eat Right Month is hosted by the Academy of Nutrition and Dietetics and the Academy of Nutrition and Dietetics Foundation. So this month, look out for all kinds of Dolce Diet blogs on kid-friendly, healthy snacks, dinners, lunches and breakfasts, along with other kid-friendly advice, like shopping with your kiddos! #DolceDietitian

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Back to School, Back to Eating Right!

Fueling Your Kids for Better Grades, Better Performance and Better Self-Confidence

by Samantha Wilkinson, MS, RDN, LD, Dolce Dietitian

With only a few short weeks until that first bell rings, let’s get your kids acclimated to their nutrition routine for school right now! Backpacks, notebooks, pencils, and crayons will all be on your shopping list. But what about what we fuel our kids with to give them the energy to write in those notebooks and carry those heavy backpacks to and from school? Practice the meal prepping and timing of their breakfast now while there’s no pressure of time constraints to catch the bus. Below are some tips to keep those growing brains going throughout their long days.

You’ve got to start them off right!

We’ve always heard that breakfast is the most important meal of the day….it’s true! Breakfast gets our metabolism pumped up and ready to go for the rest of the day. Our first meal essentially wakes up our digestive system. Plus, a positive start usually breeds positive actions and decisions throughout the rest of the day. Eating breakfast will also help kids focus better in class and likely retain information and perform better. Test scores also tend be higher when students have been properly fueled from the get-go. A quick, easy (and 100% Dolce-Approved) breakfast for your kids is none other than the famous Breakfast Bowl! The Breakfast Bowl isn’t just for adults! We have made some adjustments to the ingredient portions to adjust to growing bodies.

Here is the kid-friendly version of the Breakfast Bowl:

¼ cup oat bran or buckwheat
¼ cup raisins
¼ cup berries
¼ sliced banana
1 tbsp. all-natural peanut butter (if you can get your kids to try almond butter then go for it!)
½ tbsp. chia seeds (excellent source of protein and HEALTHY fats for those developing brains!)
1 pinch of cinnamon
1 cup water
Splash of almond milk (optional)
Directions: Put ingredients in cereal bowl and add 1 cup boiling water. Mix well until thickened. (Tip: Add more water for a thinner consistency.)
Another way to modify this recipe is to puree the fruit before adding to the oat bran mixture. This will create a smoother, creamier texture that some kids may prefer. You can also soak the chia seeds in water if your kids don’t like too gritty of a texture.

Mid-Day Munchies

Now, we are about halfway through the day and it’s time for lunch! If you can, just like we try to emphasize with our adults, prep your kids’ lunches ahead of time rather than letting them buy school lunch. Odds are that the school lunches simply don’t provide Earth-grown, wholesome foods like you can via our Dolce-Approved principles. Just like meal prepping for dinners throughout the week, make your kids’ lunches part of that meal prep session. Now, hopefully you took your kids food shopping with you (per our previous blog) so they were able to have some healthy say-so in their lunches. Here is another quick, easy – and Dolce-Approved – idea for your kids’ lunch:

All-Natural Peanut Butter (or Almond Butter) & Fruit Pita

½ banana, sliced
¼ cup fresh strawberries, sliced
1 whole grain pita bread
1 tbsp. organic peanut butter or almond butter with ½ tbsp. of chia seeds mixed in
Directions: Spread peanut butter and chia seeds onto pita bread and add on banana and strawberries.
This recipe is a fun spin on classic peanut butter and jelly and replaces that sugary goop with fresh, whole fruit. They will still get the protein and sweetness that PB&J provides, but with less sugar and far greater benefit.

Quick Tip:

Anytime you can get creative with a classic recipe kids will usually love it, and often times think it’s something new and exciting! Try cutting their sandwiches or fruits and veggies into fun shapes, or create silly faces with baby carrots, cherry tomatoes and cucumbers on their plate as a side dish. And remember, keep them INVOLVED! Being a part of making their food choices will make them feel empowered and ready to try new things!

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CrossFit Re-examined

by Mike Dolce

The sound of barbells crashing to the floor was like thunder. The glint of gym chalk floated through the air like snowflakes on the first dusting of winter. The temperature was 102°F at 10:30 am and bodies of athletes lay across the ground in a flowing river of sweat, with smiles on their face and ears filled with the supportive roar of the crowd.
I was standing at the Sin City CrossFit Police & Fire Games in Las Vegas, NV.

As a longtime athlete, coach and business owner in the health and fitness niche, I remember CrossFit hitting mainstream in the early 2000’s as I transitioned from powerlifting to mixed martial arts. One of my first muay thai coaches, Greg Mihovich, introduced me to this new way of training and I must say, it was intense and I enjoyed it.
As time went on, my own personal training methodology evolved as a hybrid of my experience as a powerlifter and competitive amateur wrestler. This I felt was the perfect blend to maximize athleticism, power output, metabolic conditioning, endurance, flexibility and injury prevention. My system has evolved many, many times over in the past 20 years, and I kind of forgot about CrossFit styled workouts.

With the advent of the CrossFit games being telecast on ESPN, and major sponsors like Reebok supporting the movement, it seems you can’t drive down the street without seeing a CrossFit BOX on the corner, or flipping through a magazine and seeing one of the ‘World’s Fittest Athletes’ looking, well… pretty darn fit on the inside pages.
I must say, I believed this whole CrossFit movement was a passing fad. In my protracted view, I couldn’t believe that soccer moms and workaholic dads, troubled teenagers and shift-working college students could thrive in such an environment of what appeared to be a very specialized system of advanced exercises at levels of intensity even the most seasoned professionals may turn around and run away from.
Boy, was I wrong!
At the Sin City CrossFit Police & Fire Games, I saw over 150 competitors giving it their all in the spirit of competition. There were at least three times the amount of spectators in the audience cheering on their family member, teammate or friend. I saw 55+ parents supporting their 30-something children, and I saw pre-school children cheering on their ‘super hero’ versions of mom and dad.
In speaking to many members of the event, both spectator and competitor, I found that these were regular people with regular lives. There were no professional athletes here, just regular folks that make up the lifeblood of ‘any town’ USA. I met a school teacher, a lawyer, a brick layer, a student, an auto mechanic, a stay-at-home mom, a high school kid, a cop, a gym owner, a real estate broker and so many more that would have to wake up for work at 7am on Monday and punch the time clock.
“What drives these people?” I asked myself, and the answer was within the question. These people drive themselves. They are internally motivated. They do this because they absolutely love it.
In CrossFit, you are truly competing against yourself. All day long, I heard athletes talking about their own PR’s (personal records). They were not as much concerned about their standing against the competition because they were competing against themselves.
When I realized this, I realized CrossFit is awesome and can have a place in anyone’s life.
Just like any other sport, you must do your research. Find a qualified instructor at a reputable gym and start slowly. Learn as much as you can about the training system and be honest with yourself as to how you will proceed. Once you have decided this is the course you will take, go all in and make it a lifestyle.
CrossFit is no different from the martial arts. Your experience will be as good as the facility, instructor and teammates allow it to be, and you will become an integral part of that experience for all those around you.
I could spend days writing articles on all the problems I have seen in martial arts gyms, but I have spent a lifetime experiencing the positive benefits this culture has brought me.
I look forward to exploring more of the CrossFit culture as I continue to evolve.

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August is Kids Eat Right Month!

Kids Eat Right Month is hosted by the Academy of Nutrition and Dietetics and the Academy of Nutrition and Dietetics Foundation. So this month, look out for all kinds of Dolce Diet blogs on kid-friendly, healthy snacks, dinners, lunches and breakfasts, along with other kid-friendly advice, like shopping with your kiddos! #DolceDietitian

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Fuel Growing Athletes With These Dolce-Approved Kid-Friendly Recipes!

by Samantha Wilkinson, MS, RDN, LD, Dolce Dietitian

If you are a follower of the Dolce Diet Principles, chances are your kids are too, which means they are active and fit! What we eat pre-, during and post-workout is extremely important, and it is especially important in our aspiring athletes. So let’s properly fuel them to keep those little feet moving and get those bodies growing!

Note: As always, strive for organic, grass-fed ingredients!

Pre-Game/Practice

Gather everyone around the table for breakfast. Odds are if you’re all going to the game, then you all have time to eat together. Try to do this approximately 3 hours before game time to get digestion started and to avoid an upset tummy. To make things easier, make the same breakfast for everyone, even if not everyone is going to be active. You’ll still be getting nutritious, delicious food. The Academy of Nutrition and Dietetics suggests a breakfast of potatoes, eggs and nutrient-dense carbohydrates, such as fruit. Try out this Dolce-Approved breakfast pairing with your family:
Egg Scramble with Tater Tots (both recipes from the Living Lean Cookbook)
Egg Scramble (makes 1-2 servings)
3 whole eggs
¼ diced red pepper
¼ diced onion
1 cup mushrooms, sliced
Handful of spinach
Dash of sea salt
1 slice organic white cheese (optional)
*If you have picky eaters who won’t eat many veggie choices, simply choose one veggie that they like to add into the scramble. If making for more than two people, simply double or triple this recipe to make preparation easier, and so that everyone can eat at the same time.
Directions
Lightly coat medium sauté pan with grapeseed oil and put on low heat.
Dice peppers and onions and add to pan. Sauté about 2 minutes, then add mushrooms.
Whip eggs in medium mixing bowl.
Once the peppers, onions and mushrooms soften, add spinach leaves.
Once spinach begins to wilt, evenly pour eggs into pan.
Lightly stir into a scramble.
Once desired consistency is reached, turn off stovetop, mix in cheese and serve with toast smeared with avocado.
*If you have picky eaters who won’t eat many veggie choices, simply omit or choose one veggie that they like to add into the scramble. If making for more than two people, simple double or triple this recipe to make preparation easier, and so that everyone can eat at the same time.
Tater Tots (makes 4-6 servings)
8 red potatoes, cut into bite-sized pieces
¼ red bell pepper, diced
½ onion, chopped
2 cloves garlic, chopped
2 tbsp. grapeseed oil
Black pepper, to taste
*Simply divide this recipe up into however many servings necessary.
Directions
In large pan, heat grapeseed oil on medium and add potatoes, mixing frequently.
When potatoes begin to brown, add in onion, bell pepper and garlic and continue mixing about another 10 minutes until potatoes are tender.
Sprinkle with salt and pepper.
Serve hot.
To finish off your breakfast presentation, place a bowl of fruit at the center of the table filled with berries and melon. Freshly squeezed orange juice is another great way to get your kids some fruit prior to their game.

During & After Games/Practice

Hydration is the most important aspect to closely monitor during games and practice. Sweat loss of greater than 2% of bodyweight can be dangerous for your little athletes. Be sure to have plenty of water for your child(ren) and have potassium-rich and carb-rich snacks for them post-game such as, bananas or Greek yogurt. The same goes for throughout the week. Your kids may need a small snack to hold them over before dinner is ready. Fruit and yogurt is a great post-workout/game snack.

Post-Game/Practice Family Dinner

Your kids have worked hard during their practice or game, and probably had school all before that. It’s time to refuel them to keep their growing muscles grow even stronger. The Academy of Nutrition and Dietetics suggests lean protein, whole wheat pasta and veggies. And luckily, Mike and Brandy really hit it on the head with this Dolce-Approved dinner (you’ve probably tried them out for yourself, now it’s time to share the wealth!):
Noodles a la Roon (makes 2-4 servings) (via Living Lean Cookbook)
16 oz of your favorite whole wheat or gluten-free pasta noodle
16 oz plain 2% cottage cheese
½ lb. ground turkey
Sea salt, to taste
Black pepper, to taste
¼ cup nutritional yeast or Parmesan cheese
Directions
Preheat oven to 350 degrees.
Boil noodles until soft, rinse and drain and add to a large casserole dish.
If using turkey meat, brown in pan and drain juices. Add to casserole dish.
Add cottage cheese to casserole dish along with salt and pepper. Mix well.
Sprinkle top of casserole with nutritional yeast or Parmesan and bake for 20-30 minutes until the tips of the noodles at the top of the casserole brown.
Serve and enjoy!
Round off dinner with Gram’s Baked Apples (via Living Lean Cookbook) and a glass of almond milk or dollop of Greek yogurt!
Gram’s Baked Apples (makes 2-4 servings)
4 large apples
¾ cup plain almond milk
Sprinkle of cinnamon
Sprinkle of nutmeg
Drizzle of organic maple syrup
½ cup golden raisins
Directions
Preheat oven to 375 degrees.
Slice apples in half. Clean out the seeds and hard center. Place in baking dish.
Coat in maple syrup and then almond milk.
Add in raisins.
Sprinkle with cinnamon and nutmeg.
Bake 40 minutes while intermittently basting apples with the milk/syrup mixture from bottom of baking dish. The apples are done when a fork easily pierces the apple.
Remove from oven and let cool about 10 minutes.
Place apples in bowls and spoon the almond/maple syrup mixture over the apples again in the bowls. Be sure to get the raisins, too!
*You can always add more almond milk/syrup to taste.
It’s refreshing when modalities match up. The Academy of Nutrition and Dietetics works around the clock to provide sound, evidence-based nutritional information for children and adults. The suggestions above are based on science, and we are lucky enough to have delicious, Dolce-Approved recipes that fall exactly under those recommendations. Science and flavor can’t lie! The goal here wasn’t to re-create the wheel, it was to support the fact that the Dolce Diet is battle-tested and backed by sound evidence. You’ve probably tried many of these recipes before, but now you know that there is merit behind them, and when it comes to your kids, you want and need concrete evidence.
Source: Academy of Nutrition and Dietetics.

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Get Your Kids Involved!

by Samantha Wilkinson, MS, RDN, LD, Dolce Dietitian

August is Kids Eat Right Month!
Kids Eat Right Month is hosted by the Academy of Nutrition and Dietetics and the Academy of Nutrition and Dietetics Foundation. So this month, look out for all kinds of Dolce Diet blogs on kid-friendly, healthy snacks, dinners, lunches and breakfasts, along with other kid-friendly advice, like shopping with your kiddos! #DolceDietitian

Nutrition is such an important aspect of life. With so many bad food habits starting at such a young age nowadays, it’s time to take charge and set a sterling example of what it means to eat right and stay healthy. And we can do that the Dolce-Approved way!
Kids tend to copy a lot of what we do as adults. Is it a wonder as to why they have toy vacuums, razors, and kitchen sets? They even have adorable, child-sized shopping carts at most grocery stores now (and not those cheap plastic ones, the real deal). With this added feature in so many stores, it makes it that much easier to get your kids involved in your weekly shopping trips. This is the perfect opportunity to get them used to making proper choices and learning how to navigate through the store.
Something you’ve probably all heard is shop on the perimeters of the store and avoid the middle aisles whenever possible. This is something useful to teach your kids since it will get them used to gravitating toward the produce section, which is filled with color and nice aromas anyway. It’s a naturally attractive area for kids to gravitate towards. Take this time show them what real, whole foods look like. Use this opportunity to present to them “GO” and “WHOA” foods. This is a better way of deciphering “good” foods from “bad” foods as we don’t want to make negative connotations with foods, especially at such a young age. “GO” foods include your fresh fruits and vegetables, lean meat products, dairy products and whole grain products. “WHOA” foods would be your processed cereals/snacks/desserts, frozen dinners, sugary beverages and treats, and candy. The two lists go on and on, but I think you get the picture.
Now, there are some vital items we need from the inner aisles, such as, quinoa and oat bran, so we aren’t telling you to avoid the middle completely, just limit your exposure. This is where really teaching your kids about good choices becomes especially important. In the produce section, pretty much everything is at about waist-height of an adult. However, in the cereal, cookie, and chip aisles, the shelves go all the way down to the floor, perfectly at toddler/child level. This is where food companies get smart. They tell these stores to place specific products at certain eye levels so that you’ll will be naturally attracted to that product and purchase it.
A lot of soda and chip companies have their own employees stock the shelves in a specific manner to attract as much traffic as possible. The same goes for kids, who tend to be much more vulnerable, naïve and susceptible to the colorful packaging or cartoon characters that grace the front of the package. In this situation it is best keep your child on task and help you look for what you need, even if you’ve already found it. Keep them preoccupied by having them truly be a part of your food journey. They will be so distracted by trying to find that food item (what kid doesn’t love a good scavenger hunt?) that they won’t even realize the other temptations that lie before them.
Now, once you’ve gotten everything you need, paid, loaded into and out of the car, keep your kids involved by having them help you put the items away, and then having them help you prepare the next meal. Obviously you should do the chopping and cutting for safety reasons, but have them help by separating the foods, putting them in containers or sandwich bags, throwing away the scraps, washing the produce, cleaning the countertops and taste-testing! They will feel like they’ve helped so much, plus you can use this opportunity to teach them proper hand-washing and food-handling standards.
There are so many ways to get your kids involved and teach them valuable health lessons at the same time. Hands-on experience usually yields better retention of the information and a higher likelihood of putting those experiences into practice.
What other ways do you get your kids involved in your Dolce-Approved lifestyles? Share them with us on Facebook, Twitter and Instagram with the hashtag #DolceDietitian.

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CHIA: Our Favorite Seed

We love chia seeds here at the Dolce Diet due to the overwhelming nutrient profile of these little guys! But do you know what makes them so great? Below is a list of reasons why we love chia seeds!

Ounce for Ounce

100% more potassium than a banana
100% more fiber than bran flakes (10 g of fiber in 1 oz of chia seeds)
200% more iron than spinach
500% more calcium than milk
500% more protein than kidney beans
700% more Omega-3’s than salmon (excellent for non-fish eaters)
1400% more magnesium than broccoli (many functions, but can help reduce inflammation)
So for a little extra bump in your nutrition, add some chia seeds to virtually any snack or dish! We usually recommend 1-2 tablespoons per recipe.

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