Tag: mike dolce

The Dolce Diet Holiday Menu Is Available!

Just in time for Thanksgiving, Mike Dolce is sharing the very same meals he prepares for his family with yours!
Who says holidays have to make you feel fat, bloated and derail your goals of being fit, healthy and downright sexy?! These are the very same recipes I make for my own family, and boy, do we love to eat!
My whole holiday menu, 11 recipes in all, is laid out here for you! Turkey, gravy, stuffing, baked apples, pudding and much more grace our holiday table each year, and I guarantee we have the best tasting spread in our entire neighborhood without the nasty after-effects that are all too common with traditional holiday feasts.
There is never a reason to eat poorly and feel terrible, especially during the holidays. So go ahead and enjoy this amazing meal, your family and your friends. And don’t worry, you’ll still have your abs in the morning!
Happy holidays and warm wishes from The Dolce Family!

Download The Dolce Diet: Holiday Dishes on Nook & Kindle today!

The Dolce Diet Holiday Menu Is Available for Download!

Just in time for Thanksgiving Mike Dolce is sharing the very same meals he prepares for his family with yours!
Who says holidays have to make you feel fat, bloated and derail your goals of being fit, healthy and downright sexy?! These are the very same recipes I make for my own family, and boy, do we love to eat!
My whole holiday menu, 11 recipes in all, is laid out here for you! Turkey, gravy, stuffing, baked apples, pudding and much more grace our holiday table each year, and I guarantee we have the best tasting spread in our entire neighborhood without the nasty after-effects that are all too common with traditional holiday feasts.
There is never a reason to eat poorly and feel terrible, especially during the holidays. So go ahead and enjoy this amazing meal, your family and your friends. And don’t worry, you’ll still have your abs in the morning!
Happy holidays and warm wishes from The Dolce Family!

Download The Dolce Diet: Holiday Dishes on Nook & Kindle today!

DOLCE DIET LIFESTYLE:
3 Festive, Fall Drink Recipes

by Samantha Coogan, MS, RDN, LD

Fall has some of the best drink recipes out there. They are all so decadent and each sip really reminds you of the holiday season and all the wonderful aromas that go with it. So skip those added calories and added sugar, and try out these Dolce-Approved twists on your Fall Favorites! Plus, you’ll save a ton by avoiding that highly-priced drive-thru!

Pumpkin Spice Latte (hot or iced)

Ingredients
• 3 cups ice cubes (if doing iced)
• 1 cup cold strong coffee, previously brewed and chilled
• ½ cup unsweetened vanilla almond milk
• Sugar-free sweetener, such as, stevia, to taste
• ½ tsp. vanilla extract, optional
• 1-2 tbsp. allspice seasoning
• 1 tbsp. pumpkin pie spice seasoning
Directions
1. Combine first 5 ingredients in a blender and blend until smooth, creamy, and frothy, (less than 1 minute).

Hot Chocolate

Ingredients
• 1 cup unsweetened almond milk
• 2 tbsp. unsweetened cocoa powder
• 1 tbsp. stevia
• Cinnamon stick
Directions
1. Warm up almond milk and cinnamon stick in sauce pan over medium heat. Bring to a light simmer.
2. Slowly add in cocoa powder until completely blended.
3. Remove from heat and garnish with cinnamon stick.

Pumpkin Apple Smoothie

Ingredients
• ¼ cup plus 2 tbsp. oats
• ¼ cup canned pumpkin puree
• ¾ cup plain, nonfat Greek yogurt
• 1 medium apple, cut into pieces
• ½ banana, sliced and frozen
• ½ cup almond milk
• ⅛ tsp. pumpkin pie spice seasoning
• 6 ice cubes
Directions
1. Place oats in blender and blend for about 30 seconds until finely chopped. Then add remaining ingredients and blend until smooth. Serve immediately.

Be sure to check out our article on Homemade Coffee Creamers!

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DOLCE DIET LIFESTYLE:
3 Fun Fall Recipes

by Samantha Coogan, MS, RDN, LD

With the weather cooling down, it’s time to turn on that oven and cozy up to some warm, nutritious recipes. Here are just a few that we have up our sleeves!

Pumpkin Spice Breakfast Cookies
Makes 12 cookies

Ingredients
• ¼ cup coconut oil, melted
• ¼ cup honey
• 1 cup rolled oats
• 1 cup quick cooking oats
• ⅔ cup dried cranberries
• ⅔ cup pumpkin seeds
• ¼ cup ground flax
• 1 tsp. pumpkin pie spice
• ½ tsp. salt
• ½ cup pumpkin puree
• 2 eggs, beaten
Directions
1. Preheat oven to 325 F.
2. In a small bowl warm coconut oil and honey (either inside preheating oven or on the stove top).
3. In a large bowl combine both oats, cranberries, pumpkin seeds, ground flax, pumpkin pie spice and salt. Add pumpkin puree, eggs and warmed coconut oil and honey. Stir until fully combined.
4. Drop about ¼ cup sized scoops of the mixture onto a cookie sheet and flatten with back of a greased spoon. Bake for about 15-20 minutes until edges are lightly browned.
5. Let cookies cool on baking sheet.

Pumpkin Bread

Ingredients
• 6 cups whole wheat flour
• 1 tablespoon baking soda
• 1 tablespoon baking powder
• 2 teaspoons salt
• 1 ½ tsp. cinnamon
• 1 tsp. nutmeg
• ½ tsp. ground ginger
• ½ tsp. ground cloves
• 5 eggs
• 2 cups sugar
• 1 ½ cups very ripe banana, mashed
• 1 tbsp. vanilla extract
• 2/3 cup coconut oil
• 1 1/3 cups unsweetened almond milk
• 2 cans pumpkin puree
Directions
1. Mix flour, baking soda, baking powder, salt, and spices in large bowl; set aside.
2. Beat eggs & sugar on low until mixed, then on high for 30 seconds.
3. Add banana, vanilla, coconut oil, and almond milk. Blend for 30-60 seconds.
4. Add 2 cans pumpkin puree; mix until blended.
5. With mixer on low, slowly add flour mixture to wet ingredients. Blend until mixed well, but be sure not to over mix.
6. Grease loaf pans with coconut oil or grass-fed butter. Divide the batter into the four pans. Tap each one gently on a dish towel on the counter to remove air bubbles.
7. Bake at 350 degrees for 45-50 minutes, until knife or skewer inserted in the middle of the loaf comes out clean. Let cool on wire rack for 10 minutes, then remove from pan and let cool completely. Makes 4 loaves.

Butternut Squash Quinoa with Cranberries & Walnuts
Serves 4

Keep this in mind as a Thanksgiving side dish
Ingredients
• 1 medium butternut squash, diced
• 1 large leaf of kale, stem removed
• ½ cup cranberries
• ¼ cup walnuts, toasted
• ¼ cup crumbled goat cheese or feta or blue cheese
• 1 cup quinoa
• 2 cup vegetable broth
• Grapeseed oil
• Salt and pepper
Directions
1. Cook quinoa according to package directions using vegetable broth instead of water to add flavor. Cool completely.
2. While quinoa is cooking, add a few drizzles of grapeseed oil to a sauté pan and place over medium heat.
3. Add diced butternut squash and sauté until tender, about 10-12 minutes. Remove from pan and let cool.
4. In the same sauté pan add a little more grapeseed oil and kale. Wilt slightly, 1-2 minutes. Remove from pan and roughly chop. Set aside to also cool.
5. In the same pan, add walnuts. Toast for a few minutes on low heat but do not burn. Remove from pan and let cool.
6. Add all of the cooled ingredients along with the cranberries, cheese, salt and pepper, and gently mix.

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DOLCE DIET LIFESTYLE:
6 Moves to Relaxation

by Samantha Coogan, MS, RDN, LD

At the Dolce Diet, we are far more than a nutrition brand. We are an overall health, wellness and longevity brand. Your health is measured by more than just what you put in your mouth or how much you can back squat. It’s important to decompress and relieve any stress you may be holding onto. Perform these simple yoga moves to help you unwind, as stress is linked to higher mortality rates and shorter lifespans. So relax with us so that we can all go on to live long, fruitful lives!

1. The Chair

• With feet together, breathe in as you bring your hands above your head.
• Stretch them up a bit more to feel a slight, comfortable stretch (primarily felt in the lats).
• Bend your knees and inhale.
• Stay in this position for about 60 seconds.
• Stand back up and repeat.
• Repeat 4 more times.
 
 

2. And the Cow Jumped Over the Moon

• Starting on all fours with your hands safely planted on the ground, keep the shoulders straight.
• Now inhale, bringing the tailbone upwards.
• Then let your belly drop down.
• Lift your head up.
• Repeat 4 more times.
 
 

3. Up the Mountain

• Start standing upright with keep your feet together.
• Your shoulders should be rolled back (think ballet posture), and the spine should be straight.
• Activate both your thighs and the lower section of your belly and keep your eyes closed.
• Bring your hands together to the center of your body (“prayer” hands).
• Hold for up to 3 breaths and relax.
• Repeat 4 more times.
 
 

• Start lying face down on the ground.
• Make sure the palms are facing the ground.
• Engage the core and lift the upper torso and legs at the same time.
• Hold in that position for 10 seconds then relax.
• Repeat 4 more times.
 
 

• Kneel down to the floor and place your hands on your hips.
• Stretch your torso as you bend backwards and bring your hands to the heels of your feet.
• Hold and stretch for 10 seconds and relax.
• Repeat 4 more times.
 
 
 

6. London Bridges

• Lay on your back on the floor.
• Bend your knees at a 90 degree angle.
• Hands should be on the ground right beside you, palms facing down.
• Lift your hips off the ground (as far as you are able to) and balance yourself.
• Be sure to keep your feet firmly planted on the ground with even weight throughout.
• Engage your core muscles and hold for 20 seconds and relax.
• Repeat 4 more times.

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DOLCE DIET LIFESTYLE:
4 Simple Shoulder Sculpting Exercises

by Samantha Coogan, MS, RDN, LD

Body weight exercises are great for building muscle tone. A lot of people tend to think lifting heavy makes you bulky, but it’s all about time under tension. So yes, if you lift heavy for multiple reps, you’ll see size. But you won’t see that from a 1RM (1 rep max). Look at the difference in body types between Olympic Weightlifters and Powerlifters versus gymnasts and ballet dancers. The body weight specialists merely spend more time under tension, so their physiques appear more developed and noticeable. That’s not saying at all that the lifters aren’t strong, I am purely talking about muscle definition and visibility here. So, for sculpted shoulders and upper back, try out these easy exercises using little to no additional resistance.

1. Shrug & Roll

weights optional
• Stand upright with abs tight and back straight.
• Raise shoulders to your ears in a shrug as high as you can and hold for 15 seconds.
• Then, roll shoulders in small circles clockwise for 15 reps.
• Now perform the rolls in counterclockwise direction.
• Then, shrug and hold for 15 more seconds and relax
• Repeat for 2 more sets.

2. Medicine Ball Alphabet

• With a medicine ball in both hands in front of you, raise the ball to shoulder level and start tracing the alphabet with the ball.

4. Reverse Butterfly

• Stand straight with a dumbbell in each hand.
• Lift the dumbbells by bending your elbows so that your forearms are in front of your face and the upper arms are parallel to the ground.
• Now open your arms to the sides, keeping arms at 90 degrees at the elbows.
• Bring back to the center.
• Repeat for 3 sets of 15.

4. Push-Ups (No girl push-ups allowed here)

• Start in a plank position with your hands directly beneath your shoulders, abs engaged and body in a straight line.
• Bend your elbows to the sides and lower your body towards the floor, making sure your body remains in a straight line.
• Touch body to the floor.
• Then press up back to the starting position.
• Repeat for 3 sets of 10.

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DOLCE DIET LIFESTYLE:
3 Do-Anywhere Tummy Exercises

by Samantha Coogan, MS, RDN, LD

Our midsections are one of the first places the eye gets drawn to and is often the hardest area to target. Try these do-anywhere exercises to help build a strong core and flatten out that tummy. These exercises are easy to do in hotel rooms, on lunch breaks or during commercial breaks.

Lunge Twist

• Stand with your legs hip width apart. Keep your knees slightly bent.
• Lift both your hands in front of you aligning them with your shoulders and parallel to the ground.
• Lunge forward taking a big step with your right leg and sit down so that your knees are at a 90 degrees angle from the floor.
• Your left leg should be placed backwards supported by the toes.
• Keep a neutral, upright spine.
• First twist your torso to the right and then to the left being sure to just twist the torso, not your legs.
• Repeat for 3 sets of 20

Plank Holds

• Start on the floor with your knees and elbows resting on the ground.
• Keep your neck aligned with your spine. Look forward.
• Lift the knees up and support your legs on the toes (as you would for a push-up).
• Contract your knees and keep breathing normally.
• Hold for 30 seconds to 1 minute. Repeat for 4 more sets.

The Sliding Chair

• Sit on the chair with your spine straight.
• Place both hands beside you with your palms by the side of your hips.
• Bring both your legs upwards so that your knees are close to your chest. Hold for 5 seconds. Do not bend forward or arch your back.
• Slowly bring your legs down and repeat. Repeat for 3 sets of 10.

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DOLCE DIET LIFESTYLE:
3 Easy, Delicious Weight Loss Recipes

by Samantha Coogan, MS, RDN, LD

When it comes to weight loss, it’s best to make life as easy on yourself as possible. No need to stress, which only inhibits your weight loss progress. So, we’ve come up with some easy, delicious recipes that won’t even make you think you’re trying to lose weight!
Cilantro Lime Slow Cooker Chicken
pictured above
Serves 4-6
Ingredients
• 1 24 oz. jar of organic salsa of choice
• 1/2 cup freshly chopped cilantro
• 1 package of low-sodium taco seasoning
• 1 lime, juiced
• 4-6 boneless, skinless chicken breasts
• 2 jalapenos, chopped (optional)
• Gluten-free tortillas (for serving)
Directions
1. Add the salsa, cilantro, taco seasoning and freshly squeezed lime juice to your slow cooker. Mix them together.
2. After mixing them, add the chicken breasts.
3. Cover the slow cooker and cook on low for 6 hours. Shred with fork before serving.

Slow Cooker Beef Stew
Serves 6
Ingredients
• 1 lb. lean beef stew meat, cubed in about 1-inch pieces
• 2 tbsp. whole wheat flour for coating the beef
• 3 c. vegetable broth
• 1 tsp. salt, divided
• ½ tsp. black pepper, divided
• 2 tbsp. grapeseed oil
• 1 medium onion, coarsely chopped
• 1 clove garlic, minced
• 2 medium potatoes, peeled and cubed
• 2 medium carrots, peeled and sliced
• 2 celery stalks, coarsely chopped
• ½ c. diced red peppers
• 2 bay leaves
• 1 (14-ounce) can fire-roasted diced tomatoes
Directions
1. Coat beef with flour then shake off the excess then sprinkle ½ teaspoon salt and ¼ teaspoon black pepper.
2. Over medium heat, in a saucepan with grapeseed oil, brown the floured beef then pour in 1 cup broth.
3. Cook until sauce is slightly thickened, about 5 minutes. Transfer the beef and its sauce to the crock pot.
4. In the crockpot, add onion, garlic, potatoes, carrots, celery, red peppers, bay leaves, 2 cups broth, tomatoes, and the remaining ½ teaspoon salt and pepper. Cover and cook on low for 8 hours or high 4 – 6 hours.

Chicken Teriyaki Salad
Serves 2
Teriyaki Sauce:
• ½ c. low sodium soy sauce
• 2 tbsp. rice wine vinegar
• 1 tsp. honey
• 1 clove garlic, minced
• 1 tsp. grated fresh ginger
• ½ tbsp. arrowroot starch
• 1 tbsp. water
Salad:
• 1 tbsp. sesame oil
• 2 boneless skinless chicken breasts, sliced
• 1 red bell pepper, diced
• 1 c. cubed pineapple
• 2 heads Romaine lettuce, chopped into bite sized pieces
Directions
1. Whisk soy sauce, vinegar, honey, garlic, and ginger in a small saucepan and bring to a boil. 2. Combine arrowroot starch and the water in a small bowl until arrowroot starch is dissolved and add to the pot. Boil for about 30 seconds and turn off the heat.
3. Make the sauce by combining the soy sauce, vinegar, sugar, garlic, and ginger in a small saucepan with ¼ cup water. Bring to a boil. Mix the cornstarch with the water and add it to the pot. Boil for 1 minute and turn off the heat.
4. Heat the sesame oil in a skillet over medium high heat. Add chicken and cook until browned. Add bell peppers and pineapple and cook until warm and slightly softened. Pour the sauce over the chicken and stir until heated through.
5. Serve over Romaine lettuce.

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DOLCE DIET LIFESTYLE:
3 Quick, Muscle-Building Recipes

by Samantha Coogan, MS, RDN, LD

Building muscle should be a fun process. And that includes what you put in your mouth. Try out these fun recipes that will not only satisfy your pallet, but also your recovering body. Remember, the better we recover and fuel, the better the results!

Big Boy (or Girl) Scramble

• 6 egg whites (ladies reduce to 4 egg whites)
• 2-3 thick asparagus spears, sliced
• ½ cup cooked brown rice and quinoa mix (1/4 cup for ladies)
• 1 sweet mini red bell pepper, sliced
• Garlic, pepper and pinch of sea salt
• ½ pink grapefruit
• 1 scoop of The Dolce Whey protein isolate
Directions
1. Set oven to 405 degrees F.
2. Lightly coat a cast iron skillet with coconut oil.
3. Add cooked brown rice and quinoa to the skillet.
4. Pour in egg whites, and then add asparagus strips and bell pepper slices.
5. Bake for 15-18 minutes (or until eggs are cooked).

Post-Workout Banana Split

Pictured above
• 1 medium banana
• ¾ cup non-fat Greek yogurt
• ½ scoop The Dolce Whey protein isolate
• 1 strawberry, chopped
• ¼ cup blueberries
• 1 tbsp. granola
• 1 tbsp. dark chocolate chips
Directions
1. Slice banana in half lengthwise and lay both sides on a plate.
2. Mix together protein and Greek yogurt, and spoon on top of the bananas.
3. Top bananas and protein mixture with berries, granola, and chocolate chips.

Eggs in a (Pepper) Frame

• 2 whole eggs
• 6 egg whites
• 1 cup raw spinach
• ¼ cup brown rice
• ½ bell pepper (any color)
• Pico de gallo (optional)
Directions
1. Cook egg whites and brown rice separately.
2. Mix together and add spinach.
3. Cook until spinach is wilted. Set aside.
4. Cut bell peppers to create 2 thick rings.
5. Lightly coat another skillet with coconut oil and set on medium heat.
6. Place bell peppers rings in the skillet and crack the eggs inside the bell pepper.
7. Cook egg completely.
8. Place cooked pepper rings and egg/brown rice mixture on a plate. Top with pico de gallo if desired.

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DOLCE DIET LIFESTYLE:
Top 10 Busy Mom Power Foods

by Dolce Diet Staff

Busy moms unite! Whether you’re juggling an infant, chasing after a toddler or both, you need to keep your energy up. One of the best ways to do this is by consuming power packed foods.

1. Greek Yogurt

Greek yogurt stands out as a power food for many reasons. One: It contains double the amount of protein compared with traditional yogurt. Protein takes the body longer to digest, therefore it can help make you feel and stay full for longer. And two: Greek yogurt contains probiotics. These are healthy bacteria that help promote a healthy gut. And by healthy gut, we mean a regular gut. And by regular, well…you know what we mean. 🙂

2.Açai

This trendy berry is rich in antioxidants and increases energy. Oxygen Radical Absorbance Capacity (ORAC) values measuring the antioxidant power of acai fruit pulp/skin powder reportedly have the highest ORAC value among fruits and vegetables, or 10 times more antioxidants than red grapes.

3. Fruits

Fruits are immune boosters and if there is one thing a busy mom can’t afford, it’s to get sick! The antioxidants in fruit also fight the effects of aging. (High-five, Fruit!)

4. Allium foods

We’re talking garlic, onions, leeks and shallots…you know, breath’s kiss of death! You’ll want to eat these A-listers in their raw state for a power punch of benefits. These veggies help lower blood pressure and prevent blood clots.

5. Wild Salmon

All hail the omega-3 fatty acid foods! Moms, fatty acids equal BRAIN POWER! We’ve all heard of mom brain during AND AFTER pregnancy! These fats are necessary for our health, but the body can’t make them. You have to get them through food. Two crucial fatty acids are EPA and DHA, and they are primarily found in certain fish. They reduce the risk of heart disease and other conditions like atherosclerosis (<- say that 5 times fast). When it comes to fat, you do NOT want to cut back on omega-3’s! ALA (alpha-linolenic acid), another omega-3 fatty acid, is found in plant sources such as nuts and seeds. Take note: your body NEEDS these fats to function.

6. Flax seed

Like salmon, flax seed contains omega-3 fatty acids. These seeds also contain omega-6 and omega-9 fatty acids. You get a lot of power to fight high cholesterol, heart disease and diabetes with this seed. Ground flax seed can be added to virtually ANYTHING! Oatmeal, smoothies, yogurt, cereal, etc. Omega-3 fatty acids are highly concentrated in the brain and appear to be important for cognitive (brain memory and performance) and behavioral function.

7. Peppers

Peter Piper picked a peck of pickled peppers– and they all contained a substance called capsaicin. Capsaicin is an anti-inflammatory and a pain reliever. (Moms never have aches and pains, right? Yeah, right!) Also, studies have shown capsaicin lowers cancer risk and heart disease! For the record, a peck is a unit of dry volume equivalent to 8 dry quarts. And pickled peppers are never sold by the peck, so what the heck was Peter really picking?

8. Beans

Beans are high in protein and fiber. Fiber will stabilize the blood sugar in the body, which will prevent drops in energy levels and keep you functioning at an even keel. Also, beans are easily digestible, which will keep your body’s digestive system motoring right along.

9. Oatmeal

Oatmeal gives you all-day energy. Like beans, oatmeal contains soluble fiber, which will keep your blood sugar steady.

10. Nuts and seeds

Again with the delicious fatty acids here. Stock up on these easy-to-grab on-the-go snacks: Peanuts, almonds, walnuts and pistachios. They’re all chockfull of good fats and protein.

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