Tag: the dolce diet

5 Overnight Oats Recipes

by Nicole Kiley, MSc, RD

Looking for a fast, healthy, mouth-watering breakfast? Try overnight oats! These cold breakfast cereals are versatile and can be modified to your taste preferences while still meeting your nutritional needs!

Double-Chocolate Brownie Batter Overnight Oats
Ingredients
¼ cup unsweetened applesauce
½ tsp. vanilla extract
1/3 to ½ cup almond milk
½ tsp. organic maple syrup or agave
1 ½ tsp. unsweetened cocoa powder
½ cup old fashioned oats
10g whey protein isolate (optional)
Optional: 1 Tbsp. organic dark chocolate chips
Directions
1. In a small bowl, whisk together applesauce, vanilla, milk, syrup/agave and cocoa powder.
2. Stir in the oats. Place into tightly re-sealable jar or Tupperware and refrigerate overnight.
3. In the morning, top with dark chocolate chips (optional) and stir.

Strawberry Chia Overnight Oats
Ingredients
1/3 cup oats (old fashioned or quick whole grain oats)
2 Tbsp. chia seeds
½ cup strawberries, sliced or chopped (reserve slices for topping)
1/3 banana sliced
2 Tbsp. almonds or walnuts
1 cup unsweetened almond or coconut milk
1 tsp. pure vanilla extract
Drizzle organic maple syrup
Directions
1. Place oatmeal, chia seeds, sliced banana and sliced strawberry together in a bowl. In a separate small bowl, whisk together milk and vanilla. Pour milk mixture over oat-chia mixture.
2. Place oat-chia mixture in fridge overnight. In the morning, remove bowl from fridge and top with nuts and additional slices of strawberries. Add drizzle of organic maple syrup and additional milk if desired. Enjoy!

Gingerbread Chocolate Overnight Oats
Ingredients
¼ cup oats (old fashioned or quick whole grain oats)
¼ cup unsweetened almond milk
1 Tbsp. chia seeds
1/8 tsp. cinnamon
Dash ginger
¼ tsp. pure vanilla extract
¾ tsp. organic maple syrup
15g whey protein isolate (optional)
Cacao nibs for topping
Directions
1. Place all of the ingredients except for cacao nibs in a small bowl or jar.
2. Stir well and cover. Place in the refrigerator overnight.
3. Top with cacao nibs and enjoy!

Peanut Butter & Jelly Overnight Oats
Ingredients
¼ cup fresh or frozen strawberries
½ tsp. chia seeds
¼ cup oats (old fashioned or quick whole grain oats)
2 tsp. chia seeds
½ cup unsweetened almond milk
½ tsp. pure vanilla extract
2 Tbsp. plain Greek yogurt
1 Tbsp. natural peanut butter
Dash of salt
1 tsp. honey
Directions
1. Add strawberries, 2 tsp. chia seeds and honey in small pot and heat on low. Stir continuously and mash with fork for ~1 minute.
2. Mix all remaining ingredients in a large bowl until well combined.
3. Add strawberry chia puree to oatmeal mixture in alternate layers. Cover and refrigerate overnight.

Pumpkin Pie Overnight Oats
Ingredients
½ cup old fashioned oats (not quick)
½ cup almond milk
6 ounces plain Greek yogurt
1 tsp. pure vanilla extract
1 tsp. brown sugar
½ tsp. cinnamon
1/8 tsp. nutmeg
1/8 tsp. ginger
1/8 tsp. pumpkin pie spice
1/3 cup granola
Directions
1. Combine all ingredients except granola in jar. Mix until smooth. Top with granola.
2. Cover and chill overnight. Enjoy!

Yes or No to Creatine?

by Nicole Kiley, MSc, RD

Creatine is a natural energy source in the body, primarily in skeletal muscle, that aids in the contraction of muscle. Supplementation (loading) has been shown to increase the body’s natural creatine supply, thereby increasing exercise capacity for short, intense bouts. Research shows creatine supplementation to be effective in facilitating strength and muscle growth.
There are two methods for supplementing creatine: “Fast” and “slow” loading phase.
Fast Loading: Supplement 20 to 25g per day for 5 to 7 days, separated into four equal doses. Continue with a maintenance dose of 3 to 5 grams per day.
Slow Loading: Supplement 5g per day for 28 days up to 10 weeks. May also split doses into two 2.5 to 3g doses to help reduce gastric distress.
Creatine Supplement Tips
1. Food First: Supplementation should be complimented with a well-balanced diet for those over the age of 18 years old.
2. Efficacy & Safety: Select a creatine monohydrate that is NSF certified.
3. Maximize Benefits: Take with a meal or snack, containing both a protein and easily digested carbohydrate.
4. Avoid Muscle Cramping: Stay well-hydrated!
 

References

1. Glenn, J. M., Gray, M., Gualano, B., Roschel, H. (2016). The ergogenic effects of supplemental nutritional aids on anaerobic performance in female athletes. Strength and Conditioning Journal, 38(2), 105-120.

2. Hall, M., Trojian, T. H. (2013). Creatine supplementation. Current Sports Medicine Reports, 12(4), (240-244).

3. Judge, L. W., Petersen, J. C., Craig, B. W., Hoover, D. L, Holtzclaw, K. A., Leitzelar, B. N., . . . Bellar, D. M. (2015). Creatine usage and education of track and field throwers at national collegiate athletic association division I universities. Journal of Strength and Conditioning Research, 29(7), 2034-2040.

4 Homemade Smoothie Bowl Recipes

by Nicole Kiley, MSc, RD

I don’t know about ya’ll but I am SWEATING TO DEATH out here in Vegas! I’ve also been craving refreshing, sweet beverages and snacks more often than usual. While I love smoothies, there is something about not chewing my food that rubs me the wrong way. I thoroughly enjoy the process of eating. This leads me to today’s blog – smoothie bowls!
Smoothie bowls are an excellent means of consuming nutrient-rich foods while also satisfying your sweet tooth. Because smoothie bowls are comprised of fluids, fruits and veggies, they are also very hydrating. Here are a few recipes that I’ve found be both nutritious and delicious! Tag me in your #DolceEats @dolcedietitian!

Acai Smoothie Bowl

Serves 1
Ingredients
• 1 packet organic frozen acai (Sambazon or Acai Roots)
• ½ frozen banana
• 2 oz. coconut water
• ¾ scoop Dolce Whey protein (~20g)
Optional Toppings
• Organic granola
• Sliced banana
• Sliced strawberries
• Unsweetened coconut flakes
Directions
• Place ingredients in blender and blend until smooth. Transfer to a bowl using a spatula. Top with optional toppings.
{Note: We recommend using a powerful blender such as a Vitamix or Blendtec. Otherwise, you may want to blend coconut water and acai first, adding additional ingredients one at a time.}

Avocado & Kale Smoothie Bowl

Serves 1
Ingredients
• 1 cup kale leaves
• ½ cup almond milk
• ½ banana, sliced
• ½ avocado
• ½ cup ice
• 1 Tbsp. agave syrup
• ½ scoop Dolce Whey protein (~15g)
Optional Toppings
• ½ cup raspberries
• 1 kiwi, sliced
• 1 tsp. chia seeds
• ½ banana, sliced
• Drizzle of agave syrup.
• Sliced banana
• Sliced strawberries
• Unsweetened coconut flakes
Directions
• Blend kale, almond milk, 1.2 banana, avocado, ice, 1 Tbsp. agave and Dolce Whey until smooth. Transfer to a bowl using a spatula. Top with raspberries, kiwi, chia seeds, ½ sliced banana and drizzle of agave.

Peanut Butter Chocolate Smoothie Bowl

Serves 1
Ingredients
• ½ cup almond milk (adjust for desired consistency)
• ½ cup ice
• ½ banana
• 1 ½ Tbsp. peanut butter
• 1 Tbsp. cacao powder
• 2 tsp. maple syrup
• ¼ tsp. vanilla extract
• ¾ scoop Dolce Whey protein (~20g)
Optional Toppings
• ½ banana
• cacao nibs
• 1 tsp. maple syrup
Directions
• Blend almond milk, ½ banana, peanut butter, cacao powder, 2 tsp. maple syrup, vanilla extract and Dolce Whey until smooth. Transfer to a bowl using a spatula. Top with optional toppings!

Strawberry Mango Smoothie Bowl

Serves 1
Ingredients
• ¾ cup frozen mango
• ¼ cup frozen strawberries
• 2 oz. coconut water
• ¾ scoop Dolce Whey protein (~20g)
Optional Toppings
• Organic granola
• Sliced banana
• Sliced strawberries
• Unsweetened coconut flakes
Directions
• Place ingredients in blender and blend until smooth. Transfer to a bowl using a spatula.

4 Breakfast Recipes to Have For Dinner

by Nicole Kiley, MSc, RD

Am I the only one who craves breakfast for dinner from time to time? Did you know many breakfast foods can also serve as post-workout meals? Following a hard workout, your body is craving carbohydrate and protein. Depending on the intensity and duration of exercise, your body will need anywhere from a 2:1 to 4:1 ratio of carbohydrate to protein. Try these delicious Living Lean Cookbook breakfast recipes while still smashing your goals!

Peanut Butter & Jelly French Toast

Serves 2
Nutrition Per Serving: 25g PRO, 60g CARBS, 9g Fiber, 33g FAT
Ingredients
2 eggs
3 Tbsp. almond milk
4 slices toasted sprouted grain bread
1/2 cup finely chopped peanuts
1 Tbsp. grass-fed butter
2 Tbsp. Organic fruit spread or maple syrup
Directions
• Beat eggs and milk together. Dip 1 bread slice at a time in egg mixture, turning once; dip each slice into peanuts to coat both sides.
• Heat butter in pan over low-medium heat. Place as many bread slices as fits in pan and cook until brown on each side.
• Serve with organic fruit spread or warm maple syrup.

Parmesan Pepper Omelet

Serves 1
Nutrition Per Serving: 23g PRO, 38g CARBS, 8g Fiber, 28g FAT
Ingredients
1/2 chopped green or red bell pepper
dash of Pink Himalayan sea salt and freshly ground pepper
2 eggs
2 tsp. almond milk (or milk of your choice)
1 Tbsp. grass-fed butter
2 tsp. Parmesan, freshly grated
Directions
• Add eggs, almond milk, salt and pepper to bowl and whisk together until well blended
• Heat an 8” pan over medium-high heat. Add 1 tsp. avocado oil.
• Add bell peppers to pan and cook until crisp, but tender. Remove peppers and set aside.
• Lower heat to low-medium. Add egg mixture.
• As the egg turns firm, add peppers to middle of omelet and sprinkle on Parmesan. Scoop a spatula under one side of the egg pancake and flip over into the other side of the egg to enclose the peppers and Parmesan. Cook for another minute. Remove omelet with spatula and serve.

Oatmeal & Soft-Cooked Egg

Serves 1
Nutrition Per Serving: 23g PRO, 49g CARBS, 10g Fiber, 26g FAT
Ingredients
½ cup oat bran
Dash of Pink Himalayan sea salt and pepper
1 egg
2 Tbsp. sharp cheddar, shredded
1 tsp. grass-fed butter
Directions
• Bring 1 cup water to a boil in a small pot. Add oat bran and sea salt, reduce heat to a simmer and cook until soft.
• Heat 1 tsp. grass-fed butter in a small pan over medium heat. Add whole egg (without breaking yolk) and cook about 3 minutes.
• Season egg to taste with salt and pepper. Serve oatmeal in a bowl topped with cheese and egg.

Spinach, Bell Pepper & Mushroom Frittata w/ Fresh Fruit

Serves 2-4
Nutrition Per Serving: 29g PRO, 56g CARBS, 10g Fiber, 30g FAT
Ingredients
1 Tbsp. avocado oil
8 pasture-raised eggs
½ cup almond milk
2 garlic cloves, minced
2 cups baby spinach, chopped
1 sweet onion, chopped
1 green bell pepper, chopped
5 oz. crimini mushrooms
Dash Pink Himalayan sea salt
Freshly ground black pepper, to taste
3 cups fresh strawberries, sliced
1 ½ cup blueberries
Directions
• Heat large pan with avocado oil and add garlic, spinach, onion, mushroom and green pepper.
• Cook about 4 minutes or until vegetables are tender.
• In a small bowl, mix eggs and milk and add to vegetable pan, reduce heat to a simmer and cover.
• Cook about 8 minutes. Cut into wedges and serve.
• Enjoy with a side of mixed berries!

3 Reasons To Eat More Often

by Nicole Kiley, MSc, RD

Here at The Dolce Diet we promote eating every 2-4 hours, until you are satisfied not until you’re full. Here’s why:
1) Increased Metabolism
It requires energy (calories) for the body to convert food to fuel. This process is known as the thermic effect of food (TEF). Frequent meals throughout the day keep our metabolism humming like a well-tuned machine.
2) Stable Blood Sugar and Appetite
Our body reacts hormonally to each and every environment it’s in. When we go long periods without eating (blood sugar drops), our body releases the stress hormone cortisol. A rise in cortisol will spike cravings, increase fat storage and decrease immunity. We’ve all felt the physical effects of waiting too long to eat. Some of the emotions that come to mind for myself include anger, anxiety, weakness and even desperation! And let’s be honest, has anyone ever grabbed for a carrot when they’re “starving?” The key to kicking the cravings and keeping your metabolism high is stable blood sugar.
3) Meeting Daily Micronutrient Needs
While it is rather simple to meet your daily calorie and macronutrient (carbohydrate, protein, fat) needs, it can be difficult to meet your micronutrient needs (vitamins and minerals). Eating 3 to 6 times per day gives you more opportunities to nourish your body – a little potassium at breakfast (yogurt), vitamin C at lunch (broccoli), vitamin A (carrots) in the afternoon, and so on. Meeting your micronutrient needs requires adequate calories and meal variety! Don’t count calories, make calories count! In most cases, the rest will fall into place.

3 Protein-Packed Pudding Recipes

by Nicole Kiley, MSc, RD

Peanut Butter Cup Chia Seed Pudding

Serves 3-4
Ingredients
• ½ cup chia seeds, divided
• 2 cups almond milk
• 3 Tbsp. cacao powder
• 2-3 Tbsp. maple syrup or agave nectar
• 1½ tsp. vanilla extract, divided
• ¼ + 1/8 teaspoon salt, divided
• 2 Tbsp. natural peanut butter
• ⅛ tsp. cinnamon (optional)
Directions
• In a medium bowl, add 5½ tablespoons chia seeds, 1⅓ cups milk, cocoa powder, 1-2 tablespoons maple syrup, 1 teaspoon vanilla, and ¼ teaspoon salt. Whisk until all ingredients are combined.
• In a small bowl, add 2½ tablespoons chia seeds, ⅔ cup milk, peanut butter, 1 tablespoon maple syrup, ½ teaspoon vanilla, ⅛ teaspoon salt, and cinnamon. Whisk until all ingredients are combined.
• Place both bowls in the fridge. Let them sit overnight, or at least 3 hours.
• To arrange, scoop desired amount of chocolate chia seed pudding into a cup or bowl, top with a scoop of peanut butter chia seed pudding, then another chocolate layer. Top with whatever you’d like!

Source: modified from emilieeats.com

Kiwi Mango Chia Pudding

Serves 1
Ingredients
• 1/4 cup chia seed
• 1/4 cup water
• 1/2 mango, diced
• 1 kiwi, diced
• 1 tsp. agave
Directions
• Combine chia seed and water in small bowl and let sit for about an hour until thick and pudding-like.
• Top with kiwi and mango.
• Drizzle with agave and serve.

Source: The Dolce Diet: Living Lean Cookbook

Chocolate Silken Tofu Pudding

Serves 2
Ingredients
14 ounces soft silken tofu
1/4 cup unsweetened cocoa powder
1/4 cup agave nectar
1 ½ tsp. pure vanilla extract
½ cup fresh raspberries
2 Tbsp. chopped pistachios
Directions
1. Puree tofu, cocoa, agave and vanilla in food processor. Pour into serving dishes; top with berries and nuts.

Source: rachaelraymag.com

The Mike Dolce Show – A Fitness Podcast

Coach John Kavanagh joins Mike in studio.
Mike Dolce is a 3X World MMA Awards Trainer of the Year, NJ Martial Arts Hall of Fame Inductee and was named a Men’s Fitness Top 30 Fitness Game Changer. As the founder of The Dolce Diet & creator of UFC FIT, Mike Dolce is known the world over for his work managing the incredible weight cuts of top UFC athletes.
His #1 international best-selling books include The Dolce Diet: 3 Weeks to Shredded, The Dolce Diet: Living Lean and The Dolce Diet: Living Lean Cookbook. For more information on Mike’s books, MMA weight cuts, weight management, gaining muscle, weight loss, overall healthy living, UFC FIT and so much more, visit TheDolceDiet.com and TheMikeDolceShow.com
Listen to the latest Mike Dolce Show fitness and lifestyle podcast and get motivated and inspired!

The Mike Dolce Show – A Fitness Podcast

2X Coach of the Year Duane BANG Ludwig joins Mike in studio.
Mike Dolce is a 3X World MMA Awards Trainer of the Year, NJ Martial Arts Hall of Fame Inductee and was named a Men’s Fitness Top 30 Fitness Game Changer. As the founder of The Dolce Diet & creator of UFC FIT, Mike Dolce is known the world over for his work managing the incredible weight cuts of top UFC athletes.
His #1 international best-selling books include The Dolce Diet: 3 Weeks to Shredded, The Dolce Diet: Living Lean and The Dolce Diet: Living Lean Cookbook. For more information on Mike’s books, MMA weight cuts, weight management, gaining muscle, weight loss, overall healthy living, UFC FIT and so much more, visit TheDolceDiet.com and TheMikeDolceShow.com
Listen to the latest Mike Dolce Show fitness and lifestyle podcast and get motivated and inspired!

Apple PodcastsApple Podcasts

3 Slow Cooker Oatmeal Recipes You’ll Love

Classic Slow Cooker Steel Cut Oats

Ingredients
6-8 cups of water depending on how thick you want the oatmeal
2 cups steel cut oats
¼ cup pure maple syrup
2 Tbsp. honey
½ tsp salt
1 tsp cinnamon
Directions
Add all of the ingredients to your slow cooker and stir until well combined.
Cook on low for 7-8 hours.
Stir the oatmeal in the morning. Unplug the slow cooker and let sit for 5 minutes. The oatmeal is ready to serve.
Serve topped with fresh fruit (and a little more honey, if desired.) Serves 6-8.

Slow Cooker Cinnamon Apple Oatmeal

Ingredients
6 medium sized apples, peeled if desired
1 Tbsp cinnamon
1⁄2 tsp nutmeg
Pinch of salt
1 Tbsp lemon juice
2 cups steel cut oats
2 cups skim milk or almond milk
2 eggs
1 1⁄2 cups water
honey (optional)
Directions
Cut apples into 1-inch pieces and toss them in a large bowl with cinnamon, nutmeg, salt and lemon juice to coat.
Stir in the oats and transfer this mixture to the slow cooker.
Whisk together the milk, eggs and water until smooth then pour it over the apple mixture.
Cook on low for about 8 hours or on high for 4 to 5 hours.
Serve with a drizzle of honey, if desired.

Slow Cooker Banana Nut Oatmeal

Ingredients
1 cup steel cut oats
1 ripe banana – mashed
¼ cup chopped walnuts
2 cups skim milk (or almond milk)
2 cups water
2 tablespoons flax seed meal
2 teaspoons cinnamon
1 teaspoon vanilla
½ teaspoon nutmeg
½ teaspoon salt
banana slices or walnuts
Directions
Place all ingredients in slow cooker and stir until well combined.
Cook overnight on low for 8 hours.
In the morning, stir oatmeal with a fork to loosen the steel cut oats
Serve warm with banana slices or chopped walnuts.
Cook on low for 6 to 8 hours.

3 Moves For Terrific Triceps

Triceps Pushdown

• Using a cable machine, start by standing with a slight bend at the hip.
• Grab hold of the handles (your elbows should be at about a 45-degree angle to start, palms facing away from you).
• Now push the bar down so that your knuckles are now facing the floor.
• Return to starting position and repeat for 3 sets of ten.
• *Be careful not to activate the lats in this movement in order to maximize triceps engagement.

Dumbbell Kickback

• Using a moderate sized dumbbell, position your left knee on a bench, with the other leg straight and standing on the floor.
• Bending at the hip, place your left arm on the bench, keeping your arm straight and palm flat on the bench.
• Row your right arm up so that your bicep/tricep is parallel with the floor, arm bent at 90 degrees.
• Now kick the dumbbell back, only hinging at the elbow.
• Repeat for 3 sets of 10-15 each side.
• *Try to not allow any momentum when doing this move. Only the triceps should be activated in kicking the dumbbell back.

Skull Crushers

• Start lying with your back on a bench, legs bent and positioned on the bench.
• With a moderate-sized barbell, start in the finish position of a bench press (arms locked out straight, perpendicular to the floor).
• Now lower the weight by hinging at the elbow (keep bicep/tricep perpendicular with the floor).
• Return to starting position and repeat for 3 sets of 10.
• *You can also perform this with dumbbells, which poses a greater stability/core challenge.