Tag: the dolce diet

DOLCE DIET LIFESTYLE:
Savory Slow Cooker Side Dish Recipes

by Samantha Coogan, MS, RDN, LD

Balsamic Brussels Sprouts

Ingredients
• ½ cup balsamic vinegar
• 2 tbsp. coconut sugar, packed
• 2 lbs. Brussels sprouts, trimmed and halved
• 2 tbsp. grapeseed oil
• Kosher salt and freshly ground black pepper
• 2 tbsp. unsalted, grass-fed butter, cut into cubes
• ¼ cup freshly grated Parmesan cheese
Directions:
• To make the balsamic reduction, add balsamic vinegar and coconut sugar to a small saucepan over medium heat.
• Bring to a slight boil and reduce by half, about 6-8 minutes; set aside and let cool.
• Place Brussels sprouts into a slow cooker.
• Stir in grapeseed oil and season with salt and pepper, to taste. Top with butter.
• Cover and cook on low heat for 3-4 hours or high for 1-2 hours.
• Serve immediately, drizzled with balsamic reduction and topped with Parmesan.

Refried Black Beans

Ingredients
• 4 cups water
• 2 cups dry black beans
• 1 cup minced bell pepper
• 3 cloves garlic, minced
• 1 tsp. cumin powder
• ½ tsp. chili powder
• ¼ tsp. onion powder
• salt, to taste
Directions
• Add all the ingredients except for the salt and cook on low for 7 to 9 hours (or about 4 hours on high).
• Before serving add salt to taste and mash some of the beans with the back of a wooden spoon to create that refried bean texture.

Rustic Garlic Mashed Potatoes

Ingredients
• 3 pounds baking potatoes (such as russet or Yukon gold), peeled and cut into 2-inch pieces
• 6 cloves garlic, halved
• 1 bay leaf
• 2 14 ounce can seasoned chicken broth with roasted garlic
• 1 cup almond milk (or milk of your choice)
• 1/4 cup grass-fed butter
• 1 teaspoon salt
• Freshly ground black pepper
Directions
• In a 3-1/2- or 4-quart slow cooker, combine potatoes, garlic, and bay leaf. Pour broth over potato mixture.
• Cover and cook on low-heat setting for 6 to 8 hours or on high-heat setting for 3 to 4 hours.
• Drain potatoes in a colander over a bowl to catch the cooking liquid.
• Remove and discard bay leaf. Return potatoes to slow cooker.
• Mash potatoes with a potato masher.
• In a small saucepan, heat milk and butter until steaming and butter almost melts.
• Add milk mixture, salt, and enough of the reserved cooking liquid to potatoes to reach desired consistency.
• To serve, transfer potatoes to a serving bowl. Sprinkle with freshly ground black pepper.

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DOLCE DIET LIFESTYLE:
Ab Exercises to Avoid During Pregnancy

by Samantha Coogan, MS, RDN, LD

Two out of three pregnant women tend to experience a condition known as Diastasis Recti, which is when the abdominal muscles separate (often seen as that post-baby pooch), but can also be corrected through exercise. It can happen to anyone, but is most commonly seen in pregnant women due to their growing bellies.
Not all pregnant women will experience it, but you’re at a greater risk for developing it if you’ve had multiple pregnancies (twins, triplets, etc.), have back-to-back pregnancies, are over the age of 35, if you lift too heavy for your fitness level at the time of pregnancy or perform exercises that will exacerbate your chances of separating the muscles. Below are some abdominal exercises that can increase your chance of developing this condition during pregnancy:
• Any type of plank – Causes too much pressure on the abs
• Russian twists – Especially during the first trimester
• Push-ups/Burpees – For the same reasons as planks
• Any crunch variation – These can really aggravate this condition if you already have it
• Quadruped Positions (on all 4s) – Movements like glute kickbacks and Downward Facing Dog put too much weight on the abs (just think about all the weight of your organs lying on the back of your muscles, along with the weight of a baby, and how much pressure that’s creating)

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DOLCE DIET LIFESTYLE:
Key Nutrients for Optimal Blood Pressure

by Samantha Coogan, MS, RDN, LD

Sodium

• Clearly, sodium plays one of the most vital roles in blood pressure regulation, so it’s crucial to monitor your intake and limit it when possible
• Sodium is extremely important for nerve impulse transmissions, so we can’t completely remove it from our diets, but we can certainly regulate the amount
• Instead of table salt (sodium chloride), opt for pink Himalayan sea salt, which has less sodium per serving than regular table salt, and is also iodized in order to prevent an iodine deficiency, which could affect the thyroid

Potassium

• Potassium holds a positive electrical charge, which helps with contractions of the heart
• This mineral, along with others, helps control the electrical activity of the heart, therefore affecting blood pressure as well
• Potassium also helps stave off muscle cramping and fights bloating
• Increase potassium intake through bananas, cantaloupe, papaya, potatoes, legumes, mushrooms and spinach

Magnesium

• This is another one of those key minerals that controls electrical activity of the heart and transmits nerve impulses through the blood
• Magnesium can also help regulate your sleep cycle, which can help lower your blood pressure
• Magnesium-rich foods include almonds, cashews and spinach

Omega-3 Fatty Acids

• Don’t confuse this with other fats in the blood, we need this fat to help regulate inflammation within the body, and that includes the blood vessels
• Rich sources of omega-3s include salmon, walnuts, avocados and avocado oil, and olive oil

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DOLCE DIET LIFESTYLE: 3-Ingredient Desserts

by Samantha Coogan, MS, RDN, LD

What’s better than dessert? Dessert that’s quick and easy to make! Here are some delicious, 3-ingredient desserts sure to satisfy your sweet tooth.

Chocolate Brownies

Ingredients
• 3 medium bananas
• ½ cup smooth almond butter
• 2 tbsp. to ¼ cup cacao powder (depending on how rich you want the chocolate flavor to be)
Directions
1. Preheat oven to 350 degrees F.
2. Grease a small cake pan with coconut oil and set aside.
3. Melt nut butter over stovetop.
4. After melted, add bananas and cacao powder and mix well.
5. Pour mixture into greased pan and bake for 20 minutes or until cooked through.

No-Bake Chocolate Chip Oatmeal Bars

Ingredients
• 1 ½ cups oat bran
• ½ cup nut butter of choice
• ½ cup honey
• Dark chocolate chips (optional)
Directions
1. Line baking dish with parchment paper.
2. Melt nut butter with honey over stove top.
3. Pour into a bowl and mix in oat bran.
4. Transfer to baking dish and press firmly to form. If desired, top with dark chocolate chips and refrigerate for 30 minutes. Remove and cut into bars or squares.

Dairy-Free Fudge

Ingredients
• 1 13.5 fl. oz. can coconut milk
• 1 cup coconut sugar
• 1 tbsp. arrowroot powder
• 3 cups dairy-free dark chocolate chips
Directions
1. Line an 8×8 inch square pan with parchment paper with slight overhang on two sides.
2. Place the coconut milk in a sauce pan and heat over medium-low heat.
3. Sift in the coconut sugar & arrowroot powder and whisk to combine. Do not overheat or boil.
4. Add the chocolate chips and stir well until fully melted.
5. Pour into the prepared pan and spread out evenly with a spatula.
6. Let it cool for about 30 minutes on the counter.
7. Place in the refrigerator for two hours or until the fudge is firm.

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DOLCE DIET LIFESTYLE:
5 Ways to Improve Sleep

by Samantha Coogan, MS, RDN, LD

Having trouble sleeping often has to do with our daily habits. Here is a list of things to do during the day to help improve your sleep cycle.
1) Sleep in a Dark Room
Light doesn’t allow us to fall into a fully deep sleep. Tip: PUT DOWN THE PHONE. Studies show that the light from our cell phones tend to keep us awake longer, even after we’ve shut them off.
2) Read Instead
This will relax you and allow your brain to focus.
3) Exercise
You’ll see an improvement in sleep if you work out regularly 3-5 days per week rigorously. HOWEVER, if you are overtraining, or more technically, falling into Overreaching Syndrome, you will see inconsistent sleep patterns. If you train twice a day, every day with no rest days, your body will never fully recover, and your sleep will suffer.
4) Increase your Zinc and Magnesium Intake
These two minerals can improve sleep quality, along with melatonin. Add more zinc through protein-rich foods like nuts and meat/poultry. Add more magnesium with nuts and seeds.
5) Step Outside
Exposure to natural light helps regulate the body’s natural sleep cycle, which will allow you to fall into a deeper sleep faster, and stay asleep.

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DOLCE DIET LIFESTYLE:
3 Easy, Slow Cooker Chicken Dinners

by Samantha Coogan, MS, RDN, LD

Chicken dishes can become boring and bland, but the Crockpot can turn traditional recipes into flavorful, tender dishes. Try out these slow cooker chicken dishes to change up your poultry game!

Balsamic Chicken

Ingredients
• 4 chicken breasts
• 1 tbsp. grapeseed oil
• Pinch of sea salt and black pepper
• 1 medium red onion, thinly sliced
• 6 tomatoes, diced
• 2 cloves of garlic, crushed
• 8 basil leaves, diced
• ¼ c. balsamic vinegar
Directions
1. Put the sliced onion at the bottom of the slow cooker and then put the chicken breasts on top and then add grapeseed oil and season with the salt and pepper.
2. Add tomatoes, garlic and basil and then pour balsamic vinegar on top.
3. Cook on LOW for 6 hours or HIGH for 3 hours.

Cashew Chicken

Ingredients
• 2 chicken breasts, cut into small pieces
• 1-2 cups frozen broccoli, chopped
• 1 cup carrots, sliced
• ½ cup cashews, chopped or whole
• 1 tbsp. grapeseed oil
• ½ cup low-sodium soy sauce
• 4 tbsp. rice wine vinegar
• 3 tbsp. organic ketchup
• 1 tbsp. coconut sugar
• 1 clove garlic, minced
• 1 tbsp. ginger paste
• ¼ tsp. red pepper flakes
• Salt and pepper to taste
• ½ cup water
Directions
1. Layer chicken, cashews and vegetables in crockpot.
2. Combine remaining ingredients except water and pour over chicken.
3. Add water if necessary so mixture is almost fully covered.
4. Cook on HIGH for 2-4 hours or on LOW for 4-8 hours.

Chicken Tacos Bowls

Ingredients
• 1½ lbs. chicken breasts
• 1 (16 oz.) jar organic salsa
• 1 (15 oz.) can black beans, drained
• 1 tbsp. chili powder
• ½ tbsp. cumin
• ½ tbsp. minced garlic
• ½ tsp. dried oregano
• ¼ tsp. cayenne pepper
• ¼ tsp. salt
• Cracked pepper to paste
• 2 cups dry rice
• 8 oz. shredded cheddar
• ½ bunch cilantro (optional)
Directions
1. Add everything except the rice, cheese, and cilantro to the slow cooker along with ¼ cup of water. Stir well and make sure the chicken is covered in the mixture.
2. Cover and cook on LOW for 8 hours.
3. Near the end of the cooking time, cook the two cups of rice according to the package directions.
4. After 8 hours of cooking, remove lid and shred the chicken with two forks.
5. Place mixture over rice. Sprinkle with a bit of cheddar and cilantro and serve.

DOLCE DIET LIFESTYLE:
Yoga Moves for Better Sleep

by Samantha Coogan, MS, RDN, LD

These moves are great to do as soon as you wake up or right before bed, or both! Stretching out the spine can really aid you in a better night’s sleep. The more proficient you get, the longer you can hold the movements and/or increase your range of motion.

Child’s Pose

• Start on your knees. While sitting on your heels, reach forward as far as you can keeping a neutral spine (your eyes should be facing the floor). You should feel a deep stretch in your spine.
• Hold for 30 seconds to 1 minute.

Downward Facing Dog

• Great for desk sitters.
• Crouch down and walk your hands out as far as you can while bending at a 90-degree angle at the hip (you should look like a tent). Try to keep your feet flat on the ground.
• Hold for 30 seconds to 1 minute.

Wide Legged Forward Fold

• In a sumo stance, reach down and touch the ground so that your hands are flat on the floor. Arms should be bent at 90 degrees (keep your legs straight). Use a pillow (or support block if you have one) and rest your head on the pillow/block. This can help relieve tension headaches and allows for more blood flow back to the brain.
• Hold for 30 seconds to 1 minute.

DOLCE DIET LIFESTYLE:
4 MOVES FOR SEXY SHOULDERS

by Samantha Coogan, MS, RDN, LD

Side Lateral Raises

• Hold a dumbbell in each hand at your side.
• Activate the lats to raise your arms so that they become parallel with the ground, really focusing on engaging the shoulders at the top of the movement with a slight pause before lowering.
• Repeat for 4 sets of 15.

Front Raises

• Hold a dumbbell in each hand at your side with your knuckles facing forward.
• Keeping your arms straight, raise your arms so they are parallel with the ground, again with a slight pause before lowering.
• Repeat for 4 sets of 15.

Shoulder Press

• Start with a dumbbell in each hand, and your arms at a 90 degree angle (tricep parallel with the ground, palms forward, dumbbells above the shoulders.
• Press the dumbbells up above your head until your arms are straight, keeping your hands in the same position (do not rotate them inward).
• Repeat for 4 sets of 15.

Bent Over Rear Delt Fly

• Bend at the torso so that your back is flat.
• With a dumbbell in each hand, raise your arms with a slight bend of the elbow so that your elbow and knuckles are facing the ceiling, and get your arms as parallel to the ground as possible. This one will use a bit more momentum, but try to control your arms on the way down. You should really feel this in the scapular region as well.
• Repeat for 4 sets of 15.

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DOLCE DIET LIFESTYLE:
Chia Pudding Dessert Recipes

by Samantha Coogan, MS, RDN, LD

Chia seeds are packed with electrolytes and protein, and serve as a great after-dinner snack. Try out these recipes to satisfy that sweet tooth!

Apple Cinnamon Chia Pudding

Ingredients
• 2 cups almond milk
• ½ tsp. vanilla extract
• ⅔ cup chia seeds
• 2 tbsp. unsweetened coconut flakes
• 2 apples, cored and chopped
• 2 tsp. cinnamon
Directions
• For warm chia seed pudding, place milk and vanilla extract into a saucepan, and warm over low heat for 2 to 3 minutes.
• Add chia seeds to a cereal bowl.
• When the milk is warm, add the milk to bowl of chia seeds.
• Stir continuously for about 2 minutes while the chia seeds absorb the milk. Allow the mixture to sit for 2 to 3 minutes.
• Top with coconut flakes, apple slices, and cinnamon.
• OR you can simply add the milk to bowl of chia seeds, and stir until the chia seeds have absorbed the milk (about 3 to 5 minutes), and set for about 3 hours. Then top with coconut flakes, apples, and cinnamon.

Mango Coconut Chia Pudding

Ingredients
• 1 14-oz. can coconut milk
• 6 tbsp. chia seeds
• 5 tbsp. shredded, unsweetened coconut
• 5-6 tbsp. maple syrup
• 1 tsp. vanilla extract
• fresh mango, diced and chilled
Directions
• In a bowl, combine coconut milk, chia seeds, shredded coconut, maple syrup and vanilla extract, and whisk until well combined.
• Let the mixture sit for about 30 minutes at room temperature.
• Mix once more, cover, and refrigerate for at least 3 hours.
• Top with some mango chunks and shredded coconut.

Raspberry Chia Pudding

Ingredients
• 1 cup of coconut milk
• ½ cup of raspberries
• ¼ cup of chia seeds
Directions
• Combine milk and fruit in a blender and blend until smooth.
• Pour into a mason jar or something similar with a lid, and add chia seeds.
• Close lid tightly, and shake vigorously.
• Refrigerate and allow to gelatinize for at least 3 hours.

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DOLCE APPROVED: SUPER BOWL SNACKS
These tasty game-day snacks will hit the spot without bogging you down.

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VEGGIE TRAY WITH DOLCE MINT TZATZIKI DIP

Cut up your favorite vegetables and serve them with this classic Greek dipping sauce.
INGREDIENTS
-2 (8 ounce) containers plain Greek yogurt (Vegan option: Use soy yogurt)
-2 cucumbers – diced small
-1 tablespoon olive oil
-1/2 lemon, juiced
-sea salt and pepper (to taste)
-1 tablespoon chopped fresh mint leaves
-3 cloves garlic, chopped small
DIRECTIONS
-Combine all ingredients well.
-Cover and refrigerate for at least one hour.
-Serve cold with favorite fresh, chopped veggies or pita chips!

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DOLCE LETTUCE-WRAPPED TURKEY BURGERS

These burgers are delicious and sure to be a big hit on game day!
INGREDIENTS
½ lb. lean ground turkey
¼ cup oat bran or buckwheat (Gluten-free option)
1 whole egg
2 cloves garlic, chopped
1 Tsp. Worcestershire or teriyaki sauce
1 dash each of sea salt, pepper and oregano
4 large Romaine lettuce leave per burger
OPTIONAL TOPPINGS
Sliced tomato
Dill pickle slices
Avocado slices
Cheese
Ketchup
Mustard
 DIRECTIONS
-Lightly coat pan with grapeseed oil and set on low to medium heat
-In a large bowl, combine everything except toppings and mix well
-Shape into 4-5 palm-sized patties
-Place patties in pan and flatten with spatula
-Grill, covered, over indirect medium heat for 4-6 minutes or until meat is no longer pink inside.
-Remove from heat and place burger on large lettuce leaves, adding toppings before wrapping the burger completely.
Makes 4-5 palm-sized burgers

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SEA-SALTED BLUE CHIPS WITH DOLCE FRESH SALSA 

Grab your favorite chips and pair with this fresh  salsa! A great go-to snack for any gathering!
INGREDIENTS
-3 medium tomatoes, chopped
-1/2 red onion, finely diced
-2 small cloves of garlic, minced
-1 lime, juiced
-1/2 cup chopped cilantro
-Salt and pepper to taste
-A few sprinkles of oregano
-Optional: 1 jalapeño chili pepper, diced
DIRECTIONS
-Combine all of the ingredients in a bowl.
-Taste, and season to your liking.
-Refrigerate for an hour and serve with your favorite sea-salted pita chips or tortilla chips!
Makes about 4 cups

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DOLCE BAKED KALE CHIPS

These kale chips are not only tasty but boast a very high nutritional value! Potato chips, who?
INGREDIENTS
-1 head of kale
-Drizzle of grapeseed oil
-Sprinkle of sea-salt
-Optional: Dash of low-sodium soy sauce
 DIRECTIONS
-Turn on oven to 350 degrees F (175 degrees C).
-Line a cookie sheet or baking pan with parchment paper.
-Wash kale thoroughly and tear it into bite-sized pieces, removing leaves from the thick stems.
-Pat leaves dry with paper towels or use a salad spinner.
-Place leaves on cookie sheet and drizzle with grapeseed oil.
-Sprinkle with a little sea salt. (Optional: Instead of sea salt, brush on a little low-sodium soy sauce.)
-Bake until crispy. Edges should be brown. (About 12-15 minutes)

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