Tag: the dolce diet

Struggling with your fat loss journey? Don’t worry, you’re definitely not alone. 

In this blog post, we’re going to dig deep into the world of fat loss, debunk some common misconceptions, and give you a practical solution that can really make a difference.

Whether you’re on a mission to shed those extra pounds, tone up, or just live a healthy life, this blog post is here to guide you. 

I’ll help you understand your relationship with food and take that first step towards your fitness goals. And hey, by the end of this post, I’ve got a little bonus for you – a free resource! 

You’ll discover my top five favorite “can’t-believe-it’s-a-diet” fat loss dinners. Trust me, nobody will ever think you’re on a diet. 

Let’s get started!

The Mental Barriers in Your Fat Loss Journey 

In a world where misconceptions about food often hold us back, it’s time to change our mindset. 

You don’t have to give up enjoyable meals to achieve fat loss! Trust me, it’s possible to savor delicious dishes while shedding those extra pounds.

But before we dive into the secrets of these mouthwatering and nutritious meals, let’s address the mental barriers that might be holding you back. 

We’re constantly bombarded with misleading information from all directions – parents, teachers, friends, and even the media. 

It’s so easy to get caught up in the misconception that a healthy eating plan means giving up all the good stuff. Let’s bust that myth once and for all!

Here’s the truth: your relationship with food can actually be the key to unlocking your fat loss potential. 

So, it’s high time we challenge those misconceptions together. I’m here every step of the way to guide you through it.

Now, you must be wondering how you can achieve fat loss while still enjoying your meals, right? 

Well, here’s the secret…

Embrace Food Freedom

One of the most common misconceptions is that following a strict diet means sacrificing the joy of eating.

Many believe that they need flexibility in their meal plan to enjoy what they want and still lose weight. But let me ask you this: how’s that working out for you?

Take a moment to reflect. Are you stuck in a cycle of eating the same meals day after day, with little variation? 

Let’s be real… Most of us have our go-to breakfasts, lunches, and dinners. 

Even when dining out, we often stick to the same restaurant and order the same dishes because it’s comfortable and predictable.

But what if I told you there’s a better way? 

Consistency in Meal Choices

Ever noticed how we often end up eating the same two or three meals all the time? 

It’s a common trend, and research confirms it. We find comfort in routine and familiarity with our food choices.

But guess what? What if I told you there’s a way to break free from this routine, enjoy a variety of delicious meals, and still achieve your fat loss goals? 

Exciting, right? Let’s explore this together!

At this point, you might be curious about the practical steps to implement these insights. 

I laid out everything you’ll need in the video below:

Watch the video now and take the next step towards success in your fitness journey.

Now back to the free resource I promised you earlier…

Free Resource: Your Key to Delicious Fat Loss Meals

I’ve compiled these top five meals for fat loss into a free resource for you. 

It’s time to expand your meal choices and enjoy your food while working towards your fitness goals. 

Download the resource below and get access to these delicious recipes that will not only help you shed those extra pounds but also fuel your body for a healthier you.

Before you go, remember this…

It’s not just about what you eat, but how you think about food. 

With the right mindset and practical guidance, you can achieve incredible results. 

Watch the video, download the free resource, and embark on a journey towards a healthier, more vibrant you. Your path to fat loss success starts today.

Here’s to your journey towards a fitter, healthier you!

As always, if you found this post helpful, share it with anyone you know would need it.

Enjoy,

Mike Dolce

Top 4 Muscle Building Tips for Optimal Health and Performance

Gains, baby, struggle no more. Here are my top four tips to building bigger muscles. 

What’s up, everybody? Mike Dolce, four-time world MMA trainer of the year and number one best-selling author. Welcome to episode one of the Dolce Diet’s new series, Your Blueprint for Optimal Health and Performance. Before we start, I have a great resource to share with you. My top five muscle-building recipes are guaranteed to add slabs of muscle tissue to your frame.

Be sure to stay to the end, where I tell you exactly how you can get this free meal plan to totally take your muscle gains to the next level. Did I say it’s free?

Ready? Let’s get to the tips….

Tip # 1: The importance of protein intake.

One of the most crucial factors for muscle building is your protein intake. Did you know that insufficient protein can lead to muscle atrophy and impaired function? When you lift weights, you’re actually creating tiny tears in your muscle fibers. These tears are what your body repairs and rebuilds to form bigger, stronger muscles. Here’s what you need to remember about protein.

Aim to consume 0.8 to 1.2 grams of protein per pound of body weight. Always go for high-quality protein sources like lean meat, poultry, fish, eggs, and even some dairy products. Distribute your protein intake evenly throughout the day to keep your muscles fueled and maximize muscle protein synthesis.

Tip # 2: The role of resistance training in muscle building.

Resistance training is your best friend when it comes to building muscle. Whether it’s weightlifting at the gym or bodyweight exercises at home, the goal is to make your muscles work against an increasingly heavier load. This is what stimulates muscle growth.

Key points for effective resistance training include adding a wide variety of exercises that target all major muscle groups. Progressively increase the weights you’re lifting at all times with perfect form. Focus on compound exercises like squats, and deadlifts that engage multiple muscle groups simultaneously.

Tip # 3: How to optimize recovery for muscle growth. 

Training and nutrition are only parts of the equation. Recovery is just as critical, your muscle fibers need time to repair and get stronger post-workout. To optimize your recovery, here’s what you should do. Aim for seven and a half to nine hours of high-quality sleep every single night.

Keep your diet balanced and rich in essential nutrients from whole food sources. Make sure you’re eating enough calories instead of being in a calorie deficit, which can hinder muscle growth. Keep stress at bay. Exercise, meditation, or simply spending time in nature has been proven to reduce total stress.

Tip # 4: Common mistakes to avoid when trying to build muscle.

Now, it’s easy to fall off track when chasing muscle gains or girls, right? Here are some pitfalls you should avoid. 

• Don’t skimp on protein. 
• Don’t ignore certain muscle groups during resistance training. 
• Don’t stick to the same weight and not challenge yourself.
• Don’t neglect sleep. 

Watch the video below and learn my Top 4 Muscle Building Tips for Optimal Health and Performance outlined above.

Now, if you’ve gotten this far you definitely deserve a copy of my free Top 5 Muscle Building Recipes. All you need to do is click the link below and download that menu. You are absolutely going to love these recipes. They’re easy to make. They’re totally affordable and they will help you build muscle slabs and slabs of muscle.

Finally…

Building muscle isn’t an overnight feat. It does require time, consistency, and a well-rounded approach. But with the tips I’ve shared today, you are on your way to creating a solid muscle-building plan that you will see results every time you go to the gym. And every time you look in the mirror, you’ll keep getting bigger and stronger.

If you found this video helpful, be sure to give it a thumbs up. Don’t forget to subscribe for more videos like this on health, fitness, nutrition, and lifestyle, and let me know in the comments what you think of this video. If you have any questions and what other topics you want to hear, remember this is video number one in a new series.

Make sure you check back every Wednesday for brand-new videos.. Until next time, don’t count calories, make calories count.

Enjoy,

Mike Dolce

5 Signs Of Dehydration You Need To Know (And What To Do)

Did you know your body can give subtle signs of thirst before you actually feel it? These overlooked hints are signs of dehydration, which we’ll explore in today’s blog post.

Dehydration might not always be at the forefront of your mind, but understanding the signs and acting on them can make a significant difference in your health. 

In this blog post, we’ll explore the 5 signs of dehydration. By the end, you’ll get a free resource to help you recognize these signs, take action, and maintain proper hydration.

Ready? Let’s start with the basics… 

Understanding Dehydration Signs & Symptoms

Dehydration occurs when your body loses more fluids than it takes in.

We already know that water is vital for various bodily functions, from regulating temperature to aiding digestion. But what happens when you don’t get enough water?

Your body slowly loses its ability to perform at its best, and this can have serious negative consequences for your health.

Those consequences are basically the signs and symptoms of dehydration.

And here are the 5 key signs & symptoms you need to know…

1. Bad Breath

One of the earliest signs of dehydration is bad breath. (Surprising, isn’t it?) 

When you don’t drink enough water, your body doesn’t produce sufficient saliva, which can lead to bacterial growth in your mouth. 

Saliva acts as a natural antibacterial agent, and when it’s in short supply, bacteria can flourish.

As a result, you may notice an unpleasant odor when you exhale.

2. Muscle Cramps

Ever had those painful muscle cramps? 

Dehydration, especially with depleted electrolyte levels, can cause those uncomfortable spasms. 

But don’t just focus on water; it’s about replenishing your electrolytes.

These electrolytes play a vital role in transmitting electrical signals to your muscles — and when they’re depleted due to dehydration, your muscles are more prone to cramping.

3. Dry Skin

Think you can’t get dehydrated in cold weather? Think again. 

Dehydration can dry out your skin, even when you’re not sweating. As you become more dehydrated, your blood volume decreases, leading to dry, flaky skin. 

It’s worth noting that you can get dehydrated even in cold weather, and the signs might not be as obvious as in hot weather where sweating is more apparent.

4. Headaches

Ever heard of “Dehydration Headaches”? It’s basically the aches you feel in your head when you’re not properly hydrated.

Yes, dehydration can affect even your head. Why?

Because your brain is surrounded by fluid, and when you’re dehydrated, you lose some of that fluid volume. 

Consequently, your brain can push against different parts of your skull, resulting in headaches.

However, staying hydrated will help you keep those aches at bay.

5. Fever

You may be wondering, “Fever? Really? Can dehydration cause fever?”

Absolutely.

In severe cases of dehydration, you could experience a high fever. 

Along with the fever, you may also experience chills, as fluid plays a significant role in regulating body temperature.

Now the question is…

How do you ensure proper hydration to prevent both mild and severe symptoms of dehydration?

You’ll find the answer in the video below

Watch the video below and learn practical tips to prevent the 5 signs of dehydration outlined above.

Now for your free resource, click the link below to download your guide to staying properly hydrated all day, every day.

Finally…

Remember that the signs of dehydration are your body’s way of communicating its needs.

By recognizing and addressing these signs promptly, you can prevent the negative effects of dehydration and maintain your overall well-being.

As we experience the changes in weather, make it a point to prioritize your hydration. 

Keep an eye out for the signs we’ve discussed, and take action to stay properly hydrated. Your body will thank you with improved performance and better health.

Don’t forget to watch the video “5 Signs Of Dehydration You Need To Know (And What To Do)” and download the free resource to learn the right way to maintain healthy levels of hydration.

You’ve got this, and I’m here to support you every step of the way.

As always, if you found this post helpful, share it with anyone you know would need it.

Enjoy,

Mike Dolce

Have you ever wondered how to tighten loose skin during and after weight loss? 

If yes, then you’re not alone. It’s a common concern for anyone who embarks on a weight loss journey. 

That’s why in this blog post, I’m going to share five (5) top tips to help you keep your skin tight during and after your weight loss journey, without worrying about your skin sagging. 

What’s more, at the end of this post, there’s a fantastic free resource that will guide you on this transformative path.

Let’s dive in…

1. Gradual Weight Loss: The Key To Preventing Loose Skin

The keyword here is “gradual.” 

When it comes to weight loss, the key is “slow and steady wins the race.” 

Studies have shown that rapid weight loss can lead to the loss of muscle mass and saggy skin.

According to the American Society of Metabolic and Bariatric Surgery, losing one to two pounds per week is the ideal pace… Why? 

Because your skin is like an elastic shirt that needs time to shrink as your body changes – and gradual weight loss allows your skin’s elasticity to keep up with the transformation.

2. Make Vitamins Your Best Friends

Vitamins are your best allies in the quest for tighter skin. 

Vitamin C, essential for collagen formation, is found in citrus fruits and colorful vegetables. 

Vitamin E combats oxidative stress and is present in sunflower seeds and almonds. 

Vitamin D, crucial for skin cell growth and repair, can be obtained through sun exposure, salmon, and avocados. 

Collagen, the magic word here, plays a pivotal role in maintaining skin elasticity.

3. Protein, Protein, Protein!

Protein isn’t just about building muscles; it’s crucial for skin cell repair and regeneration.

A study in the Journal of the Academy of Nutrition and Dietetics highlights the importance of adequate protein intake for skin health and elasticity.

Typically, you’d want to aim for 0.8 to 1 gram of protein per pound of relatively lean body weight, especially if you’re active. 

Again, protein is not only essential for building and maintaining muscle but also for keeping your skin tight.

4. Strength Training: The Secret to Tighter Skin

If you want to push back against sagging skin, strength training is your go-to solution. 

Muscle tissue is denser than fat, so it naturally leads to tighter, more compact skin. Also, strength training increases bone density, providing a firmer foundation for your skin. 

This approach helps you build functional lean muscle tissue, enhancing your overall body composition and the tightness of your skin.

Lastly…

5. Stay Hydrated

Hydration plays a significant role in maintaining skin thickness and density. A study in Clinical Cosmetic and Investigational Dermatology highlights this fact. 

Dehydration can lead to visible signs of aging. However, proper hydration flushes out toxins, making your skin look healthier and more elastic. 

Drinking water is your best weapon against saggy skin, and it even helps reduce water retention.

Want to learn how these tips work together to tighten loose skin?  Watch the video below!

Now for your free resource, click the link below to download your guide to tightening loose skin during and after your weight loss journey.

Finally…

Keeping your skin tight during and after weight loss is not only achievable but also essential for a healthy and confident you. 

Gradual weight loss, vitamins, protein intake, strength training, and proper hydration are your key allies in this journey. 

Watch the video to get a deeper understanding, and don’t forget to download the free resource to help you achieve the skin-tightening results you desire.

You’ve got this, and I’m here to support you every step of the way.

As always, if you found this post helpful, share it with anyone you know would need it.

Enjoy,

Mike Dolce

6 Habits Preventing You from Gaining Muscle

Not Eating Enough

You need to eat big to get big. If you restrict your calories too much, you could cause your body to become catabolic and start to break down muscle tissue, the exact opposite of what we want! Strive to get in quality nutrition several times a day. Remember, the more we feed our bodies, the harder our metabolism has to work to burn it off. Just stick to whole foods with adequate protein and carbs (about 1g/lb. of bodyweight and 2-3g/lb. of bodyweight, respectively).

Too Much Cardio

If you do cardio for longer than an hour, you can cause your body to break down muscle and block anabolic hormones from being produced. Just keep your cardio sessions short and at a higher intensity.

Doing Too Many Single-Joint Movements

Try doing more compound movements that will recruit more muscle fibers at one time. Movements like pushups, squats, deadlifts, dips, strict press, etc. will target multiple muscle groups. Isolated movements don’t activate as much growth hormone as compound movements, nor do they burn as many calories.

Overtraining

You may not be allowing your body enough time to recover. The body needs about 48 hours for muscle fibers to repair properly. So not only is your post-workout nutrition important, but allowing your muscles to take a break is extremely important as well. Try not to work out the same muscle groups two days in a row.

Not Getting Enough Sleep

A lack of sleep increases cortisol levels, which can breakdown muscle tissue. When you get at least 7 hours, adequate melatonin is produced, which fights off free-radical damage to the trained muscles.

Not Challenging Yourself

Once you’ve mastered 10 reps at a certain weight in one set, bump it up to 12 or 15 reps. Keep challenging yourself and your muscles. You won’t see any progress if you keep doing the same thing day in and day out.

by Samantha Coogan, MS, RDN, LD

 

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By Amber Lowry

It’s safe to say that spices make meals more exciting. But did you know they can also have health benefits? Modern science is waking up to the fact that our favorite spices and herbs are vital for more than just our tastes buds. With the holidays right around the corner, take note of these five healthy spices that should be spicing up your life.

1. Turmeric

Well known for its anti-inflammatory properties, turmeric is the ‘golden child’ of various Asian dishes such as curry. Finally, science has realized just how valuable turmeric is not only for its color and taste, but health potential. A component of turmeric called curcumin has been cited for its healing effects on various inflammatory conditions in both traditional Eastern cultures as well as more recent scientific studies. A fun way to use turmeric is mixing it into a hot cup of almond or coconut milk to create a golden milk, or simply added to your favorite stews and soups.

2. Cumin

Used throughout the world from Latin America to the Middle East, cumin’s appeal expands far beyond the dinner plate. Traditional medical practices have claimed cumin to possess antibiotic properties and more recently, studies have shown cumin to hold painkilling, fever-reducing and antioxidant properties as well. Easy ways to incorporate cumin into your diet are in just about any beef dish (tacos anyone?) or dashed onto eggs.

3. Ginger

Great for more than just candy and soda, ginger is used in a wide variety of Eastern dishes and natural medicines. Like many of its spicy counterparts, the health properties of ginger have been shown by studies to be highly beneficial for a number of conditions such as stroke, heart disease, nausea, immunity, diabetes and more. Adding ginger in its raw form to a smoothie or to your holiday pumpkin pie in its powder form are fun ways to embrace this potent spice.

4. Himalayan sea salt

We’ve all heard about the dangers of table salt consumption to your health, but what many people don’t know is that we actually need salt as part of a healthy diet. Using Himalayan sea salt is an excellent way to get all the minerals and health benefits associated with pure, natural salt without facing the health issues associated with the salt doctors warn you about. Essential for biological functions such as absorption of nutrients, healthy regulation of water and the prevention of muscle cramps, using Himalayan sea salt in moderation with your own unique health needs is great for just about any dish that calls for salt.

5. Cinnamon

As a staple in holiday cooking and baking, cinnamon is a must-have for not only your sweet tooth, but your health. Research shows that cinnamon’s powerful health benefits include lowing blood sugar levels, combating oxidative stress, increasing insulin sensitivity, decreasing risk for heart disease and much more. To get the most out of its health-promoting properties, lean towards using Ceylon cinnamon. Adding a dash in its powder form or submerging a stick of cinnamon in your coffee makes a nice compliment to the occasional cinnamon baked treat you’re most likely indulging in over the holiday season!

References

Axe, J. (2014). 10 Medicinal Ginger Health Benefits. Dr.Axe.com. Retrieved from https://draxe.com/10medicinal-ginger-health-benefits

BioMed Central. (2011). Traditional remedy bitter cumin is a great source antioxidant plantphenols, study suggests. ScienceDaily. Retrieved from www.sciencedaily.com/releases/2011/05/110519202718.htm

Leech, Joe. (2014). 10 Evidence-Based Health Benefits of Cinnamon. AuthorityNutrition.com. Retrieved from https://authoritynutrition.com/10-proven-benefits-of-cinnamon/

Mercola, J. (2016). Turmeric: The Spice of Life. Mercola.com. Retrieved fromhttp://articles.mercola.com/sites/articles/archive/2016/06/20/turmeric-spice-of-life.aspx

Mercola, J. (2011). Add Salt to Your Food Daily – Despite What Your Doctor Says. Mercola.com. Retrieved from http://articles.mercola.com/sites/articles/archive/2011/09/20/salt-myth.aspx

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1. Skimping on the Warm-Up

The muscles and tendons will become more elastic with a proper warm-up session, which helps reduce the risk of injury and will jumpstart calorie burn. Be sure to warm-up the whole body, not just the area you’re training for that day.

2. Being Too Scared to Go Heavy

Personally, I love lifting heavy. I love setting new PRs, and I’ll never understand why so many women are afraid to do so. Female body builders look the way they do due to time under tension, meaning more reps at lighter weights. So if you lift heavy, you won’t necessarily look shredded/bulky like the top female competitors. Instead, you’ll rev up your metabolism by building leaner muscle, which burns more calories at rest, promoting fat loss. That’s probably my biggest pet peeve when women come into my gym and ask, “Do you program a lot of weight lifting? Because I don’t want to get bulky”. One of the most ignorant statements I’ve ever heard. But I digress…

3. Relying on Isolated Movements

Now, I’m not just stating this because I’m a Crossfitter and we don’t do isolated movements. My point is that compound movements, such as, squats (my favorite), lunges, shoulder press, bench press, etc. have their benefits as well. Isolated do have their place and benefit, but you can’t just go in trying to target one problem area every workout. Make sure to mix it up because the compound movements will have their benefits.

4. Improper Form

You can leave your Crossfit jokes at the door for this one. I, myself, am a huge advocate of proper form, and dropping down the weight when form goes out the window, unless you are going for a 1 rep max. That’s a little different. Once your form breaks down, you’re missing the point of the workout and you’re not engaging the muscles like you should be, therefore not getting nearly the same benefit from your workout.

5. Taking Long Breaks Between Sets

If you work out with a gym partner, make sure he/she is someone who has similar goals as you and is there to get stuff done. Chatting and taking selfies is not going to get you the results you want. Hard work and shorter rest times will.

by Samantha Coogan, MS, RDN, LD

 
 

Paprika Chicken, Asparagus, and Sun-Dried Tomato Stir-Fry

Serves 4
Ingredients
1/3 cups sun-dried tomatoes
2 Tbsp. avocado oil
1 lb. chicken thighs (boneless, skinless, sliced into thinner strips)
¼ tsp. sea salt
½ tsp. paprika
1 lb. asparagus (ends tripped, cut in half)
Instructions
1. Chop sun-dried tomatoes (drained of most oil) into smaller bites.
2. Heat half the amount of chopped sun-dried tomatoes and oil in a large skillet on medium heat. Add boneless, skinless chicken thighs, sliced into thinner strips. Cook oil and sun-dried tomatoes. While cooking, season thighs generously with salt (~1/4 tsp.), and sprinkle with paprika from all sides (~1/4 to ½ tsp. to taste). Chicken should be nicely colored but not too red. Cook chicken until completely cooked through. Remove chicken from the skillet, leaving the oil in the skillet.
3. Add asparagus to skillet with the remaining half of sun-dried tomatoes. If there is not enough oil in the skillet from the chicken, add 1 Tbsp. more of oil. Season asparagus generously with salt, and cook asparagus with sun-dried tomatoes in oil on medium heat for roughly 5 minutes. Remove from heat, cover the skillet with the lid, and let the asparagus continue cooking, off heat, until crispy.
4. Add chicken back to the skillet, reheat, and serve.

Chicken & Vegetable Medley

Serves 4
Ingredients
2 medium chicken breasts, cubed
1 red bell pepper, chopped
1 yellow bell pepper, chopped
½ sweet onion, chopped
1 zucchini, chopped
1 cup broccoli florets
1 plum tomato, chopped
2 Tbsp. avocado oil
½ tsp. sea salt
½ tsp. black pepper
1 tsp. Italian seasoning
¼ tsp. paprika
1 Tbsp. avocado oil
Instructions
1. In a large skillet, heat 1 Tbsp. avocado oil on medium heat. Add half sea salt, pepper, Italian seasoning and paprika and cook until chicken fully cooked through. Set chicken aside.
2. Add veggies to skillet as well as second half of seasonings and spices. Once tender, add chicken back to skillet, reheat and serve hot!

Shrimp Vegetable Stir-Fry

Serves 6
Ingredients
1 cup rice, dry
6 Tbsp. low-sodium soy sauce
6 Tbsp. water
¼ cup raw honey
2 Tbsp. cider vinegar
2 Tbsp. cornstarch
2 Tbsp. avocado oil
2 garlic cloves
2 cups broccoli florets
1 cup baby carrots
1 white onion, chopped
½ tsp. black pepper
1 cup sliced mushrooms
1 ½ lb. uncooked wild-caught shrimp, peeled & deveined
Instructions
1. Cook rice according to package directions and set aside.
2. In a small bowl, whisk the soy sauce, water, honey, cider vinegar, and cornstarch. Set sauce aside.
3. Add avocado oil to pan and heat on medium. Stir in garlic and cook for 10 seconds. Add the broccoli, carrots, onion, and black pepper; cook and stir until broccoli and carrots are tender, roughly 5 minutes. Stir in the mushrooms and cook for 2 minutes. Remove the vegetables from the skillet and set aside.
4. Pour sauce in heated pan and cook for 1 minute. Add the shrimp to the sauce and stir until the shrimp are bright pink on the outside and the meat is no longer transparent in the center. The sauce will also thicken; takes roughly 3 minutes. Stir the vegetables back into the pan and serve over cooked rice. Enjoy!

Orange Chicken w/ Quinoa and Broccoli

Serves 6
Orange Chicken Ingredients
2 lb. boneless, skinless chicken breasts, cut into bite-sized pieces
Sea salt & pepper
2 Tbsp. extra virgin olive oil
Orange chicken sauce (see ingredients below)
Toppings: thinly-sliced green onions, toasted sesame seeds, orange zest
Orange Chicken Sauce Ingredients
3 cloves garlic, minced
½ cup freshly squeezed orange juice
½ cup raw honey
1/3 cup low-sodium soy sauce
¼ cup rice wine vinegar
3 Tbsp. cornstarch
½ tsp. ground ginger
½ tsp. white pepper
Zest of one orange
Pinch of crushed red pepper flakes
Quinoa Ingredients
1 cup dry quinoa
2 cups organic low-sodium chicken broth
Instructions
1. Cook quinoa according to package directions using chicken broth as liquid and set aside.
2. To make orange chicken sauce: whisk all ingredients together until combined. If you would like the sauce to be even sweeter, add an extra 2 to 4 tablespoons of honey.
3. Season chicken generously with salt and pepper.
4. Heat oil in a large sauté pan over medium-high heat. Add chicken and sauté for about 4 to 6 minutes, stirring occasionally, until the chicken is browned and nearly cooked through.
5. Pour in the orange chicken sauce, and stir to combine. Let the sauce come to a boil, then boil for an additional minute or two until thickened. Remove from heat and serve immediately over quinoa. Garnish with green onions, sesame seeds and additional orange zest.

by Lindsay Howard

Every New Year we are flooded with thoughts of making changes and setting goals for ourselves; and if we aren’t, our Facebook, Twitter, and Instagram accounts are full of other people’s! The problem is most of these thoughts only last for a few days or weeks, and then fade away, leaving you with regret and dissatisfaction. This is because most New Year’s Resolutions are unrealistic, or they are much too broad and general.
Here are some tips on how to make a REAL New Year’s Resolution and stick with it.

Step 1: Decide what you want to accomplish.

We will use “lose weight” as an example. Some people will begin the year with a resolution that is very general such as, “I want to lose weight.” The problem here is that person has no plan, no specifics, so these thoughts and ideas are pushed into the back of their mind. However, this is your starting point!

Step 2: Figure out how.

How will you lose weight? Go to the gym more, or clean up your diet a bit? Those are great places to start, but still need to be honed in on in order to maximize your chances of success! Make a list of things you’d like to do more of, or less of. For example: “Go to the gym more, order out less, don’t stay up so late, cook more meals at home, take the dog for more walks.” All of these things tie into losing weight and are important components of your resolution!

Step 3: Specifics.

Once you’ve decided all of the things that are going to get you to your overall goal, put a specific plan in place. For example: “I will go to the gym at least 3 days per week, I will only order out for a meal one time per week.” With more specifics surrounding your plan, you will be much more likely to hold yourself accountable!

Step 4: Make a timeline.

Your goal needs to have a specific timeline. Do you want to lose 20 lbs. this year? Fit into a specific pair of jeans by summertime? Be able to finish a race that is coming up in the spring? Having a date on which you’d like to reach your goal serves as great motivation!

Step 5: Track your progress.

Being able to track your progress is essential to fulfilling your resolution. For instance, going along with our weight-loss example, things like food logs and exercise journals are an excellent way to keep you on track. Additionally, checking in with your progress weekly, or biweekly, will keep you moving in the right direction! Check your weight, compare before-and-after photos side by side, and/or do simple waist measurements.
If you are someone who has tried and come up short year after year, take a minute to think about what things are holding you back or that you aren’t doing to reach your goals. Maybe you need more accountability? Perhaps consulting a Registered Dietitian or Personal Trainer may be something to consider. Or maybe you just need more support. Find a friend or family member who shares your New Year’s Resolution, and get after it together! Create a plan to reach your goal and 2018 really can be YOUR year!

20 Nutritious Foods with a Long Shelf Life

It hurts the heart and wallet to toss expired food. Whether it’s a mushy vegetable from the fridge or an expired canned good from the pantry, throwing away your hard-earned money is never fun. Reduce food waste by adding these 20 nutritious foods to your next grocery list!
1. Canned Tuna
2. Nuts and Nut Butter
3. Coconut oil
4. Garlic
5. Pasta
6. Potatoes
7. Rice
8. Beans
9. Parmesan Cheese
10. Winter Squash Varieties
11. Carrots
12. Beets
13. Onions
14. Radishes
15. Naval Oranges
16. Apples
17. Frozen Fruits and Vegetables
18. Raisins
19. Pickled foods (e.g. olives, pickles)
20. Tea and Coffee

– Nicole Kiley, MSc, RD