Tag: mike dolce

DOLCE DIET LIFESTYLE:
Unique Thanksgiving Side Dishes

by Samantha Coogan, MS, RDN, LD

Instead of your typical mashed potatoes with gravy and green bean casserole, try out these festive side dishes, guaranteed to please your friends and family. Or at the very least, add these as additional options, and let your guests choose to go traditional or more contemporary.

Cranberry, Brussels Sprouts & Quinoa Salad
Serves 4-6

Ingredients
• 1 lb. Brussels sprouts, rinsed and ends trimmed, then halved lengthwise and thinly sliced crosswise
• 2 cups cooked quinoa
• 1 cup dried cranberries
• 2/3 cup chopped pecans, toasted
• Dressing (see below)
Orange Vinaigrette Dressing
• 1/4 cup freshly-squeezed orange juice
• 1/4 cup olive oil
• 2 tbsp. apple cider vinegar
• pinch of salt and pepper
Directions
1. For salad, toss all ingredients together until combined.
2. For dressing, whisk all ingredients together until combined.

Apple & Cranberry Sweet Potato Salad
Serves 2-4

Ingredients
• 1/2 cup apple cider
• 8 oz. sweet potatoes, cut into 1/4 inch cubes
• 1/4 cup dried cranberries, chopped
• 1 apple
• 3/4 cup shredded red cabbage
• 1 tbsp. organic maple syrup
• 2 tbsp. crushed pecans
Directions
1. Warm the cider in a skillet over medium heat.
2. Add the sweet potatoes and cover. Sautee for 4 – 5 minutes.
3. Add cranberries, apple, and cabbage, and cook for 2 minutes.
4. Add the syrup, and stir to coat. Season with salt and pepper.
5. Sprinkle with the crushed pecans.

Mashed Butternut Squash
Makes 3 cups

Ingredients
• 1/2 of a butternut squash
• 2 cloves garlic, minced
• 1/3 cup plain, nonfat Greek yogurt
• 3 tbsp. grass-fed butter
• 3/4 tsp. garlic powder
• 1/2 tsp. sage
• 1/4 tsp. sea salt
Directions
1. Preheat oven to 375 degrees.
2. Place butternut squash on a baking sheet and roast in the oven for 45 minutes to 1 hour, or until the squash is soft when poked with a fork.
3. Remove squash from the oven and scoop out the squash from skin.
4. Place squash flesh into a bowl and discard skin.
5. Add butter to the squash and mix with a potato masher until the butter has melted.
6. Add remaining ingredients and continue mashing with the potato masher until the ingredients are completely combined.
7. Scoop mixture into a food processor and blend it until it becomes fluffy and smooth.

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DOLCE DIET LIFESTYLE:
Protein-Packed Vegan Recipes

by Samantha Coogan, MS, RDN, LD

If you happen to be vegan, sometimes it can be challenging to consume adequate amounts of protein within the day. But look no further for some high quality, protein-packed, vegan-friendly dishes. Here we’ve got you covered for breakfast, lunch/dinner and a snack.

Gluten Free Vegan Bars
14g protein per bar

Ingredients
Crust:
• 1½ c. oat flour
• 6 dried apricots
• ¼ c. cocoa powder
• ¼ c. organic maple syrup
Layer:
• 1 cup oat flour
• ½ cup oats
• ½ cup vegan chocolate protein powder
• ¼ tsp. sea salt
• 1½ tbsp. chia seeds
• 1½ tbsp. hulled hemp seeds
• ½ cup peanut butter or almond butter
• 1 flax egg [1 tbsp. ground flax + 3 tbsp. water, mixed together in a small bowl]
• ¼ cup honey
• ½ cup + 2 tbsp. coconut milk
Topping (optional):
• ⅓ cup vegan chocolate chips
Directions
1. Combine ingredients for crust in the food processor until crumbly, thick dough forms. Set aside.
2. In a large bowl, combine dry ingredients for the next layer, using a fork to mix well.
3. Combine flax and water in a small bowl, stir, and set aside for a few minutes until it starts to gel.
4. Add honey, peanut butter, coconut milk, and flax egg to the dry ingredients. Mix then add mixture to the food processor.
5. Blend until the mixture is smooth – adding more coconut milk if it is too dry.
6. Line an 8×8 baking pan with parchment paper. Spoon crust into the pan and press it out as evenly as possible. You can use a rolling pin or the back of a large spoon with a touch of coconut oil for lubrication to help with spreading.
7. Place the next layer on top of the smoothed crust and spread it out. May require your hands instead of utensils.
8. Place pan in the refrigerator for 1 hour.
9. If desired, melt ⅓ c. vegan chocolate chips in a double boiler.
10. Lightly drizzle the chocolate across the bars over the top.
11. Can be stored in the refrigerator for up to 2 weeks.

Tofu Scramble
Serves 2 – 21g protein per serving

Ingredients
• 1-14 oz. package firm tofu, drained and cut into ½ inch cubes
• ½ tsp. ground turmeric
• Sea salt and black pepper
• 1/8 tsp. ground cayenne pepper, optional
• 2 tbsp. grapeseed oil
• 2 scallions, thinly sliced
• 5 oz. fresh spinach, chopped
• 1-2 tsp. fresh lemon juice
• 1 cup grape tomatoes, halved
• ½ cup fresh basil, chopped
Directions
1. Combine tofu, turmeric, ½ tsp. black pepper, ¼ tsp. sea salt and cayenne in medium bowl. Toss well to combine and set aside.
2. Heat grapeseed oil in large skillet over medium-high heat. Add scallion whites and cook, stirring until soft, about 1 minute.
3. Add tofu mixture, stirring occasionally, until the tofu is lightly brown and looks like scrambled eggs, about 5 minutes.
4. Add spinach, lemon juice, and ½ tsp. sea salt and stir until spinach wilts, about 1 minute.
5. Add tomatoes and scallion greens and stir until tomatoes are heated through and start soften, about 1 minute.
6. Remove from heat, add basil and stir to combine. Season with salt and pepper.

Avocado & White Bean Salad
Serves 2 – 13g of protein per serving

Ingredients
• 1 can white beans
• 1 avocado, chopped
• 1 Roma tomato, chopped
• ¼ sweet onion, chopped
Vinaigrette:
• 1 ½ tbsp. olive oil
• ¼ cup lemon juice
• dried basil to taste

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• garlic powder to taste
• salt & pepper to taste
• 1 tsp. mustard
Directions
1. Whisk vinaigrette ingredients together then pour over salad base and mix well.
2. Refrigerate for a few hours before serving.
3. Serve with 2 slices of whole grain bread (additional 4g protein per slice)

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DOLCE DIET LIFESTYLE:
Fall Drink Recipes

by Samantha Coogan, MS, RDN, LD

You’ll need some tasty, healthy beverages to accompany those holiday cookie recipes we posted the other day. Try out these, fall-inspired drinks this holiday season! They’ll be big hits at holiday gatherings, or a nice way to compliment that special holiday dessert.

Gingerbread Chai Protein Smoothie

Ingredients
• 1½ frozen bananas
• ½ cup unsweetened vanilla almond milk
• 1 handful of spinach
• 1 scoop of “The Dolce Whey Protein Isolate”
• 1 tbsp. blackstrap molasses or organic maple syrup
• 1 tsp. vanilla extract
• ½ tsp. ground cinnamon
• ½ tsp. ground ginger
• pinch of ground nutmeg
• pinch of pumpkin pie spice
• dash of all spice
Directions
1. In a blender, combine all ingredients and blend until smooth.

Apple Pie Smoothie

Ingredients
• 1 cup ice
• 1 organic apple, washed with peel on, sliced
• 1 tsp. honey or agave
• ¼ tsp. cinnamon
• 1/8 tsp. ground cloves
• ¼ cup of plain, nonfat Greek yogurt
• Dash of organic vanilla
• ½ frozen banana, slices
Directions
1. In a blender, combine all ingredients and blend until smooth.

Vanilla & Fig Cashew Milk
(okay, so this one isn’t a smoothie, but it’s so good we had to include it!)

Ingredients
• 1 cup cashews, soaked for at least 2 hours
• 3 dried figs, soaked for at least 2 hours
• 1/2 tsp. pure vanilla extract
• 4 cups water
Directions
1. In a blender, combine all ingredients and blend for about 2-3 minutes.
2. For a less gritty consistency, strain liquid in a fine mesh strainer.
*You can also try this one warm and/or blended into espresso!

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DOLCE DIET LIFESTYLE:
5 Best Snacks for Weight Loss

1. Nuts

Virtually all (unsalted) varieties work here, but almonds, cashews and walnuts are packed with fiber, protein and omega-3s.

2. Oatmeal

Filled with fiber to help you feel fuller for longer, plus a great source of protein and carbs.

3. Hardboiled Eggs filled with Hummus and Greek Yogurt (instead of only the yolks)

Ingredients
• 12 hardboiled eggs
• 2 hardboiled egg yolks (as a base)
• ¼ cup hummus
• ¼ dill relish
• 1 tbsp. yellow mustard
• ¼ cup finely chopped onion
• 2 tbsp. plain, nonfat Greek yogurt
• ½ tsp garlic powder
• Salt and pepper to taste
Directions
• Cut each hardboiled egg in half.
• Mix ingredients in large bowl and fill each hardboiled egg half.

4. Gazpacho

Ingredients
• 2 cups grape tomatoes, halved
• 2 tbsp. chopped celery
• 2 tbsp. chopped red bell pepper
• 2 tbsp. chopped onion
• 2 tbsp. chopped cucumber with skin
• 1 tbsp. chopped cilantro
• 2 tbsp. ground flaxseed
• Wedge of lime
• Pinch of salt
• 1 c ice water, divided
• Hot sauce
• Pita chips for dipping
Directions
• Blend tomatoes, celery, bell pepper, onion, cucumber, cilantro, flaxseed, squeeze of lime juice, salt, and ¼ cup of the water in blender or food processor.
• Pulse for 1 to 2 minutes, or until the mixture is finely chopped.
• Add up to ¼ cup more water and pulse to combine.
• Season to taste with the hot sauce.

5. Kale Chips

Ingredients
• ½ bunch of kale, about 10 stems
• 1 tbsp. extra virgin olive oil
• ¼ tsp coarse salt
• ⅛ tsp garlic powder
• ⅛ tsp onion powder
• black pepper to taste
Directions
• Preheat the oven to 250° F, and line 2 baking sheets with parchment paper or silicone baking mats, and set aside.
• Remove the stems from the kale and tear the leaves up into bite-size pieces and wash.
• In a large mixing bowl, gently massage the oil into the kale leaves to coat them.
• Lay them out in a single layer on the prepared baking sheets and evenly sprinkle the salt, garlic powder, onion powder, and black pepper over all of the chips.
• Bake for 15 minutes, then rotate the baking sheets and bake for an additional 15 minutes, until crispy.
• Let stand for 3-5 minutes before eating.

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DOLCE DIET LIFESTYLE:
Healthy Holiday Cookie Recipes

by Samantha Coogan, MS, RDN, LD

The holidays are approaching fast. These cookies are great to pack up in a pretty tin and give as gifts or simply for entertaining guests at home. Either way, these healthier twists on the classic holiday cookies are sure to please!

Sugar Cookies

Ingredients
• 3/4 cup spelt flour
• 1/4 tsp baking powder
• 1/4 tsp salt
• 1/4 tsp + 1/8 tsp baking soda
• 1/4 cup coconut sugar
• 1/2 tsp pure vanilla extract
• 1 1/2 tbsp. almond milk
• 1/4 cup grass-fed butter, melted
Directions
1. Preheat oven to 325F. Then combine dry ingredients and mix well.
2. In a separate bowl, add melted butter, then stir in vanilla and almond milk.
3. Combine bowls and mix again.
4. Form balls or roll out, then use a cookie cutter to make shapes, if desired.
5. Bake for 9 minutes.
6. Let cool for 5 minutes before touching (will look undercooked at first, just be patient).

Gluten-Free Chocolate Chip Cookies

Ingredients
• 3/4 cup rolled oats
• 1/4 tsp baking soda
• 1/8 tsp salt
• 2 tbsp. coconut sugar
• 1 tbsp. + 2 tsp organic white sugar or evaporated cane juice
• 2 tbsp. dark chocolate chips
• 1 tbsp. coconut oil or grass-fed butter, melted
• 1-2 tbsp. almond milk of choice
Directions
1. Preheat oven to 375F. Then blend first 5 ingredients together in a food processor, blender, or Vita-Mix/Blend-Tech type mixer. Mix with other ingredients
2. Form into cookie shapes, and place on a greased cookie sheet.
3. Bake for 6 minutes.

Oatmeal Almond Butter Cookies (also gluten-free)

Ingredients
• 1/2 cup almond butter or all-natural peanut butter, softened to a stir-able consistency
• 1/2 cup plus 2 tbsp. oats
• 1/4 tsp. salt
• 3/4 tsp. baking soda
• 1/4 cup stevia
• 2 tbsp. applesauce
Directions
1. Preheat oven to 350 degrees F, and line a cookie sheet with parchment paper.
2. In a medium mixing bowl, stir together all ingredients to form a dough.
3. Form cookie dough balls with your hands and place on the cookie sheet (do not flatten).
4. Bake 8 minutes. (will look a little undercooked when you remove them from the oven).
5. Let cool for at least 10 minutes before picking up a cookie.

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DOLCE DIET LIFESTYLE:
How to Get Back to Pre-Marriage Weight

by Samantha Coogan, MS, RDN, LD

Life happens and sometimes our own health gets away from us. Looking to shed some unwanted pounds? Once the honeymoon phase is over, take back control of your health and get your sexy back!

Swap full- or low-fat items for nonfat

• i.e. plain, nonfat Greek yogurt and add “toppers” for extra flavor like frozen berries, honey and chia seeds).

Choose lean proteins

• Such as, chicken, turkey, buffalo, lean beef, eggs, and kangaroo (1g of fat and 25g of protein in a 3.5oz serving and tastes like ground beef).

Have smaller, more frequent meals throughout the day

• In other words, “graze” in order to keep your metabolism running at a higher rate. Just be sure to graze healthfully.
• This will also help keep blood sugar levels more stable.

Always choose whole grains

• Doing so reduces your sugar and refined starch intake, both of which spike blood sugar levels quickly.
• Ezekiel bread, brown rice pasta, quinoa and amaranth are excellent choices.

Sweet Cravings

• Choose dark chocolate over milk chocolate, make your own trail mixes and frozen yogurts.
• Try 1 cup of plain, nonfat Greek yogurt, ¼ cup of frozen blueberries and drizzle of honey. Mix together until purple, and enjoy a decadent dessert with frozen bursts of freshness.

Start strength training

• Yes, bouts of cardio are great for your heart health and to lose some of that visceral fat, however, strength training is where you really start to burn more calories at rest.
• The more muscle you have, the more calories you burn at rest, or in other words, the higher your basal metabolic rate.
• Most people tend to think that cardio is what sheds the pounds, when in reality it is a sound mixture of the two. And no ladies, you won’t get “too big”.
• There are lots of different ways to strength train. One way is low reps, heavy weights, or high reps, light weights. It depends on your goals, but it’s never a bad idea to incorporate both. Remember, you want to mix up your routine anyway.

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DOLCE DIET LIFESTYLE:
4 Exercise Habits That Age You

Exercise’s antigravity effect on your body provides more than enough incentive to hit the gym. But it only works if you do it correctly — too much of one thing and not enough of another can actually add years to your body. Here are some of the most common exercise habits that age you, and what to do instead.

1. You only do cardio

If your workout consists of hours of cardio and no weight training, you’re setting yourself up for a less-than-firm body. Muscle burns calories even when you’re resting, so less muscle means fewer calories burned throughout the day, not to mention a lack of muscle tone. And as you age, your muscles become a use-it or lose-it situation: We start losing muscle at the rate of approximately a half pound a year after the age of 25 — or five pounds a decade — without regular strength training.
The fix: Include strength training in your workout program at least two to three days per week to maintain and build lean body mass and decrease body fat percentage.

2. You only use machines

If you hop on machines for your entire resistance training program, you should add a dumbbell move or two for a greater anti-aging impact. It comes down to functionality and strength for everyday life activities. Machines lock you into place and stabilize your body, which is fine for beginners, but it doesn’t require working in all planes of motion or using stabilizing core muscles. Free weights enable you to be as strong and fit as you can be and strengthen you optimally. In addition, free weights require balance, an ability that diminishes with age.
The fix: Alternate free weights one day and then machines the next time you work that same body part. For example, on a machine day, use the chest fly machine, but then swap in dumbbell chest presses at the next workout. Or, when working your back, use the seated row machine one day and dumbbell rows the next time.

3. You stick with low-impact workouts

Biking, the elliptical, and low-impact aerobic classes are great cardio workouts, but they don’t do much for your bone density. To stave off osteoporosis, you’ll need some impact — an integral part in maintaining bone health: The impact travels up the leg and is absorbed at the hip, thus helping prevent hip fracture. In fact, a recent study published in the journal Medicine and Science in Sport and Exercise showed that running significantly reduced osteoarthritis and hip replacement risk.
The fix: Add impact to your routine with jogging, sprinting, and jumping rope.

4. You never take a break

If you’re tired all the time and feel achy and sore, you may not be allowing your body enough time to heal between workouts, which can age you. In your teens and 20s, it took approximately 18 hours to repair muscle fibers affected by a workout, but this increases to 36 hours in your 40s or older. Using those same muscles before they’re completely recovered can trigger inflammation. Workouts become more difficult, your immune system may not function as efficiently, and you may have trouble sleeping.
The fix: Take enough time between workouts, and allow at least one whole day for rest per week where you do nothing more than stretching or light yoga. Try this Rest Day Stretch Routine.

Article by Prevention Magazine

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DOLCE DIET LIFESTYLE:
Pack on That Muscle with Our Protein Recipes

by Samantha Coogan, MS, RDN, LD

Here are some easy recipes utilizing our very own The Dolce Whey Protein Isolate. Don’t stop just because the holidays are coming! You can easily incorporate these recipes into your holiday eating plans. Try them out at holiday gatherings. They’re great finger foods and/or desserts! Make those GAINZ!

Dolce Protein Pancakes
Makes about 5 medium-sized pancakes

Ingredients
• 3 scoops The Dolce Whey Protein Isolate
• 1 scoop oats (use same scoop from protein powder)
• ½ cup almond milk
• 1 egg
• 1 scoop organic dark cocoa powder (optional)
Directions
1. Mix all ingredients together and pour onto griddle (try using an old ketchup bottle to make more even pancakes with less mess)
2. Drizzle with The Dolce Diet Fresh Berry Syrup (Living Lean Cookbook)

Sweet Potato Protein Power Balls
Serves 4

Ingredients
• 1 large sweet potato, roasted
• 1 scoop The Dolce Whey Protein Isolate
• 2 Tbs. hemp hearts
• ¼ cup oats
• 2 tbs. peanut butter
• 1 tbs. chopped walnuts
• 1-2 tbsp. chopped raisins
• 1 tsp. cinnamon
Directions
1. Roast sweet potato at 400 F for about 30 minutes and peel skin.
2. Add flesh to a large bowl along with protein powder, hemp hearts and oats. Stir to combine.
3. Add peanut butter and cinnamon. Stir to combine.
4. Mix in walnuts and raisins and allow to sit in fridge 20 minutes or longer (do this while sweet potato is roasting).
5. Roll into 16 equally sized balls using slightly wet hands.
6. Be sure to store in an airtight container in the fridge. Lasts a few days.

Chocolate Protein Popcorn
Serves 4

Ingredients
• ¼ cup white organic popcorn kernels
• ½ tbs. coconut oil (for popping)
• 2 tbs. coconut oil (for sauce)
• 1 scoop The Dolce Whey Protein Isolate
• 1 – 2 tbs. all-natural peanut butter
• 1-2 squares organic dark chocolate
• ¼ cup peanuts (optional)
Directions
1. Preheat a large pot with lid over medium heat. After preheated, add coconut oil and allow it to melt, then add popcorn kernels, cover and shake to ensure all popcorn is covered with oil.
2. Let sit for 1-2 minutes, then shake and stay by the pan. You’ll need to keep shaking (another option is to use an air popper).
For the chocolate sauce:
3. In a bowl, melt the coconut oil and the peanut butter, over double boiler.
4. Add protein powder and stir to combine. Add chocolate square(s) and allow to melt into the chocolate sauce, stirring to incorporate.
5. Drizzle chocolate protein sauce over popcorn, and stir.
6. Add peanuts, if desired, and stir again.
7. Place in freezer for 10 minutes.

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Ronda Rousey Weighs in at 134 lbs. for UFC 193 via The Dolce Diet

Photo: Dave Mandel

November 13, 2015 MELBOURNE – Ronda Rousey defends her title against Holly Holm at UFC 193 on Saturday. But first Rousey weighed in at 134 lbs. through Mike Dolce’s weight management system The Dolce Diet. As Rousey’s nutrition coach, Dolce was with the champion as she stepped on the scale.
Mike posted the following message on Instagram:

Photo: Esther Lin

“(It’s) always an honor to stand by @rondarousey’s side! She makes the impossible look easy. Huge thanks to her amazing team for being 100% committed to her success and all aspects of preparation.”
For information on how to watch Ronda Rousey vs. Holly Holm in UFC 193, visit UFC.com

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DOLCE DIET LIFESTYLE:
Happy Holidays Side Dishes

by Samantha Coogan, MS, RDN, LD

These warm, super easy recipes are the perfect sides to go along with your favorite Dolce Diet dishes year-round, or save them for the holidays! They’re sure to be a hit!

Pumpkin Bean Dip

Ingredients
• 1 heaping cup organic canned pumpkin
• 1 cup black beans, rinsed
• 1/2 cup cannellini beans, rinsed
• 2 tbsp. extra virgin olive oil
• 2 cloves garlic
• juice from 2 lemons
• 1/2 tsp. cumin
• 1/4 tsp. salt
• 1/4 tsp. pepper
Directions
1. Blend all ingredients in food processor until smooth.

Sweet Potato with Blueberries

Ingredients
• 1 large sweet potato, cleaned
• ½ cup wild blueberries
• 1-2 tbsp. ricotta cheese
• 2 tbsp. roasted pecan pieces
• 1 tsp. organic real maple syrup
• ¼ tsp cinnamon
• ¼ tsp nutmeg
• ¼ tsp allspice
• ¼ tsp vanilla extract
• Pinch of sea salt
Directions
1. Preheat oven to 375 degrees.
2. Poke holes in baked potato and wrap in aluminum foil. Bake 45-60 minutes, depending on the size of the potato.
3. Once cooled, carefully slice open top of potato and scoop out flesh into a small bowl.
4. Place potato shell onto small baking dish or cookie sheet.
5. To the potato flesh, add ricotta cheese, spices, maple syrup and mix until well combined. Taste and adjust spices as necessary.
6. Carefully spoon mixture back into potato shell and reheat in oven until warmed through, about 10 minutes.
7. While sweet potato is reheating, toast pecans in dry sauté pan. Set aside.
8. Heat blueberries in small sauce pan until warmed through.
9. Serve sweet potato topped with blueberries, sprinkle with pecans, and drizzle maple syrup, if desired.

Maple Brussels Sprouts

Ingredients
• 3 cups of Brussels sprouts
• 1 tbsp. organic of maple syrup
• 1 tbsp. of sesame seed oil
• 1 tbsp. of fresh ginger, finely chopped
Directions
1. In a small pot, cook ginger in oil for 2-3 minutes over medium flame.
2. Add maple syrup, mix in with ginger, and then add the Brussels sprouts.
3. Cook for 5-7 minutes on medium-high flame with the lid on, until the sprouts are a deep golden brown. Enjoy!

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