Tag: the dolce diet

DOLCE DIET LIFESTYLE:
Top 3 Lower Ab Exercises

by Samantha Coogan, MS, RDN, LD

The lower abs are one of the harder areas to target. Combine that with where visceral fat loves to reside, and getting that all-over chiseled look becomes a little more difficult. It’s a bit easier to target the upper abs, just sitting up in bed will engage them, but the lower ones are more stubborn. Here are our top 3 exercises for lower abs. Remember, you are always tapping into your core through weight training and other bodyweight exercises. It all builds on top of itself if you just stick with it.

V-Ups

• Start on your back with legs extended, knees together, toes pointed, arms overhead, fingers pointed.
• Lift shoulders off the floor, and use your abs to lift your thighs off the floor, making a V shape.
• Squeezing abs again, slowly lower down to starting position.
• Repeat for 3 sets of 10.

Flutter Kicks

• Starting on your back, with your hands placed underneath you at the small of your back, and shoulders off the floor, lift your legs slightly off the ground (the higher your legs, the easier it is).
• Now kick your legs up and down in small, alternating kicks, keeping your toes pointed.
• Each leg counts as a rep. Repeat for 200 total reps.

Hollow Rocks

• Starting on your back, get yourself into the same V position as above but hold it.
• The more extended your body is, the more difficult it is. For beginners, raise your legs to almost perpendicular to the floor, but still keep your shoulders off the ground. You want to be in a position where your back isn’t rounded.
• Once in your desired position, gently rock back and forth on your back (definitely use a yoga mat to prevent a burn on your lower back/spine/tailbone).
• You should really feel a lot of core engagement on this one, especially when trying to keep your body rocking.
• Rock for 20 seconds. Repeat for 4 more sets.

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DOLCE DIET LIFESTYLE:
The 3 Biggest Reasons Why You’re Always Tired

by Samantha Coogan, MS, RDN, LD

Your Breakfast Needs a Makeover

• A balanced breakfast is key. Nothing too large, and certainly more than nothing at all. Breakfast literally means to “break the fast” from the night’s sleep. You are turning on your body’s metabolism. Without any fuel, your gas tank can’t run efficiently and make your body move.
• It’s also not a bad idea to start the day with a higher carb serving to wake up your brain, and slowly taper your carb portions throughout the day. And don’t forget about the protein to keep you satiated for longer.

You Sit All Day

• When you go right from your car to your desk chair, your body remains in an idle stance and decreases circulation. Sitting for long periods of time also restricts oxygen flow to the brain.
• Try getting up every 45-50 minutes and take a short walk, stretch or simply go use the restroom. If you can get out in the sun for a short break, it will increase serotonin, the “feel-good hormone,” and you’ll return to work more refreshed, and likely more productive.

You’re Dehydrated

• You may not realize that you’re dehydrated, but chances are pretty high that you are. Being dehydrated can cause us to feel sluggish, disoriented and irritated. If you feel thirsty, you are already dehydrated.
• Be sure to drink at least 16 ounces of water with each meal, and supplement with more water throughout the day. You can also change up how you get your fluids. Fruit is a great way to get in extra fluids, (think watermelon, which is 91% water) and other citrus-type fruits as well.

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DOLCE DIET LIFESTYLE:
3 Favorite Meatball Recipes

by Samantha Coogan, MS, RDN, LD

Here are some fun meatball recipes. You can serve these over brown rice pasta, quinoa or rice!

Buffalo Chicken & Quinoa Meatballs

Makes about 36 small meatballs
Ingredients
• 2 lbs. 95% lean ground chicken
• ¾ cup cooked quinoa
• 1 carrot, minced
• 1 celery rib, minced
• 1 large egg, lightly beaten
• 1 tsp. garlic powder
• 1 tsp. onion powder
• 1/2 tsp. salt
• 1/2 tsp. pepper
• 1.5 cups buffalo sauce
Directions
1. Preheat oven to 400 degrees.
2. Mix together all the ingredients except the buffalo sauce until just combined.
3. Roll into meatballs. Place onto a baking sheet sprayed coated with coconut or grapeseed oil.
4. Bake for 5-7 minutes until just browned on the outside.
5. Set up slow cooker and pour ½ cup buffalo sauce into the slow cooker.
6. Add the meatballs. Pour into remaining buffalo sauce over the meatballs. Stir lightly to coat all the meatballs.
7. Cover and cook on low for 4 hours.

Black Bean & Mushroom Meatless Meatballs

Makes approx. 15 small meatballs
Ingredients
• 1-15 ounce can of black beans, drained and rinsed
• 8 ounces of mushrooms, finely chopped
• ½ cup of gluten free Italian bread crumbs
• 1 egg
• salt and pepper to taste
• fresh parsley for garnish
Directions:
1. Pre-heat oven to 350 degrees.
2. Place black beans, mushrooms, bread crumbs, egg, salt, pepper and seasonings into large bowl.
3. Mash all ingredients together until thoroughly combined.
4. Grease muffin tin with coconut or grapeseed oil.
5. Roll mixture into appropriate size balls and place in muffin tin.
6. Bake for approximately 12-15 minutes, being careful not to let them dry out.
7. Remove from oven and serve along with your choice of marinara sauce.
8. Garnish with parsley.

Asian-Inspired Quinoa Meatballs

Makes 18-20 small meatballs
Ingredients
• 1 pound ground turkey
• ¾ cup cooked quinoa
• 3 cloves garlic, minced
• 2 green onions, thinly sliced, plus more for garnish
• 1 large egg
• 1 tbsp. soy sauce
• 2 tsp. sesame oil
• 1 tsp. Sriracha, or more, to taste
• Sea salt and freshly ground black pepper, to taste
• Sesame seeds, for garnish
For the sauce
• ¼ cup low-sodium soy sauce
• 2 tbsp. rice vinegar
• 1 tbsp. freshly grated ginger
• 1 tbsp. brown sugar, packed
• 1 tsp. sesame oil
• 1 tsp. Sriracha, or more, to taste
• 4 tsp. whole wheat flour
Directions
1. Preheat oven to 400 degrees F.
2. Lightly coat a 9 x 13 baking dish with coconut or grapeseed oil.
3. In a large bowl, combine ground turkey, quinoa, garlic, onions, egg, soy sauce, sesame oil, Sriracha, salt and pepper, to taste. Stir until well combined.
4. Roll the mixture into 1 1/4-to-1 1/2-inch meatballs, forming about 18-20 meatballs.
5. Place meatballs onto the prepared baking dish and bake for 18-20 minutes, or until all sides are browned and meatballs are cooked through.
6. To make the sauce, whisk together soy sauce, rice vinegar, ginger, sugar, sesame oil, Sriracha and ½ cup water in a small saucepan over medium high heat.
7. In a small bowl, whisk together flour and 1 tablespoon water. Stir into soy sauce mixture until thickened, about 2 minutes.
8. Serve meatballs immediately with sauce, garnished with green onion and sesame seeds.

DOLCE LIFESTYLE:
New Year’s Eve Drinks – Mocktails

by Samantha Coogan, MS, RDN, LD

Don’t blow all the hard work you’ve done in 2015 ringing in the new year! You can still have a great time and remain in the spirit of the holidays with these healthy drink alternatives! Here are some of our Mocktail (Non-Alcoholic Cocktails) recipes.

Ginger Spritzer

Ingredients
• A 2-inch piece of fresh ginger root, chopped
• 1.5 cups of plain (filtered) water
• 16 oz. sparkling water
• Ice
• Lemon for garnish
Directions
1. Bring water to a boil, add ginger, and simmer, covered, for 30 minutes – 1 hour.
2. Drain tea and chill in the refrigerator until serving.
3. Mix tea with sparkling water, add ice and garnish with lemon wedge or spiral.

Cranberry Refresher

Ingredients
• 2 cups water
• 3 fresh sprigs rosemary (more for garnish, if desired)
• 1 pound fresh cranberries
• 4 apples
• Ice
Directions
1. Add water to a covered saucepan or small pot and bring to a boil.
2. Add the rosemary, and lower heat to a simmer for 5 minutes.
3. Remove from heat and let steep, covered, for one hour.
4. Chill in the refrigerator until ready to serve.
5. Juice the cranberries and apples.
6. Mix with the chilled rosemary water.
7. Garnish with fresh rosemary sprigs and serve over ice.

Ginger Mimosa

Ingredients
• Ice (optional)
• ½ cup fresh orange juice
• 16 oz. sparkling water
• A 2-inch piece of fresh ginger, sliced
• 1 clementine, peeled and divided into slices
Directions
1. Add the ice and orange juice, then top off with sparkling water.
2. Garnish with fresh ginger and clementine slices.

The Mike Dolce Show – A Fitness Podcast

Mike Dolce, along with head Dolce Dietitian Samantha Coogan and ‘The Bob’, answers your questions.
Mike Dolce is a 2X World MMA Awards Trainer of the Year, 2014 NJ Martial Arts Hall of Fame Inductee and 2014 Men’s Fitness Top 30 Game Changer for fitness. As the founder of The Dolce Diet & creator of UFC FIT, Mike Dolce is known the world over for his work managing the weight cuts of UFC athletes like Johny Hendricks, Ronda Rousey, Gilbert Melendez, Vitor Belfort, Thiago Alves and more!
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!

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DOLCE DIET LIFESTYLE:
3 Best Total Body Kettlebell Moves

by Samantha Coogan, MS, RDN, LD

Kettlebells are becoming very popular, especially with the rise of CrossFit. Kettlebells are a great way to combine cardio and strength training, but be sure to get proper instruction from a trained professional before attempting these moves. There is some skill, timing and patience required, but once you’ve mastered the basics, these are great movements to incorporate, especially for whole body conditioning. And start with a lighter kettlebell than you think you can handle, they can be quite deceiving!

Russian Swing

This move typically allows for you to use a heavier kettlebell due to the range of motion, but start with a moderate weight.
• Start with your feet in a squat-width stance.
• Reach down and deadlift the kettlebell, maintaining a strong back, shoulders back and stand.
• To give the kettlebell momentum, slightly swing the kettlebell back between your legs and up.
• A Russian swing should go no higher than your shoulders.
• As you swing, be sure to really squeeze those glutes, as this will also give the kettlebell momentum (it’s ok for the knees to slightly bend as you swing it back between your legs).
• Depending on the weight you use, repeat for 3 sets of 10-20.
*This move differs from the American Swing based on range of motion. The American Swing would take the kettlebell all the way up and overhead with arms locked out. The more proficient you become with the Russian Swing, the more you can start to work up to the American Swing. Remember, you’ll need a lighter weight for the American Swing compared to the Russian Swing.

Goblet Squats

• Start with your feet in a squat-width stance.
• Reach down and deadlift the kettlebell, maintaining a strong back, shoulders back, grabbing the kettlebell by the side of the horns (rather than the top like in the swing) and stand.
• Keeping the kettlebell off the body, squat as you would for an air squat, to the range of motion you are capable of while keeping your chest high. The kettlebell can help improve your squat by acting as a counterweight, really forcing your chest upright.
• Repeat for 3 sets of 15 (you’ll really feel that burn in your quads when you’re done).

Russian Twist

• Start sitting on the ground.
• Reach your legs out in front of you with a slight bend in the knee.
• Grab your kettlebell and touch the floor to your right, then switch and touch the floor to your left.
• To make this more challenging, you can lift your heels from the floor.
• Repeat for 3 sets of 20.

DOLCE DIET LIFESTYLE:
Exercises to Reduce Upper Back Pain

by Samantha Coogan, MS, RDN, LD

If you have a sedentary type of job you may experience some back pain or discomfort from sitting for a majority of the day, even if you make it to the gym religiously. Most of these exercises can be performed anywhere, maybe on a lunch break, or save them for your pre-workout stretch session.

Downward Dog

• Bend downwards facing towards the floor & try holding this position.
• You can slightly bend your knees if needed.
• Hold this position for 10 seconds & then release, and repeat 4-5 more times.

Pec Stretch

• Start by a wall placing your right hand up on the wall so that your elbow is in line with the shoulder.
• Gradually, move your body forward.
• Place your opposite hand near you ribs.
• Be sure to inhale & exhale during the movement to ensure proper blood flow.
• Repeat 4-5 times each side.

Shoulder Roll

• You can do this movement either standing or sitting.
• Focus on making larger circles into smaller ones.
• Do 10 forward and 10 backward.
• Repeat 1-2 more times.

TYW

• Start by leaning over a bench of box (you want your chest resting flat).
• If you choose, you can use 2.5# to 5# plates in each hand.
• With your chest flat, raise your arms laterally to make T. Repeat for 10 reps.
• Again, with chest flat, raise your arms in a Y motion. Repeat for 10 reps.
• And again, with chest flat, pull your elbows back in a row fashion, making a W. Repeat for 10 reps.

Sugar: Why it’s so hard to kick your sugar habit

excerpt from CNN.com

 

It’s not just “hidden” sugar that’s a problem. A reason why it’s so hard to cut down on sugar is that we simply love to eat it. While it’s not known if sugar is actually addictive, some research shows it fires off the same reward centers in the brain as cocaine.

A common indicator of addiction is if a person suffers from a loss of control. If a person is obsessing about how he or she will get their sugar fix, and they simply can’t focus on anything else, and they have a psychological dependence, then you’re probably talking about a food addiction.

It seems to induce cravings and hunger that are comparable in magnitude to addictive drugs.

So how can we regulate our sugar intake? Look at the ingredients list. If sugar or any one of the following terms are listed high on the label, you want to avoid that food: corn syrup, high fructose corn syrup, agave, honey, molasses, and anything ending in ‘ose’; dextrose, fructose and sucrose are all code words for sugar.
Managing sugar also means managing other aspects of your diet, including portion sizes.

Gradually cut back [on sugar] and consume more protein and fiber-rich foods. It can help satisfy us and help us reduce our sugar intake as well.

Cutting down on sugar is not impossible. But, like other aspects of dieting and nutrition, it requires a conscious effort to manage.
The World Health Organization (WHO) recommends adults and children reduce their intake of added sugars to less than 10% of their daily energy intake — and says that reducing it to below 5% is even better. Although national sugar intake guidelines vary by country, the American Heart Association’s daily recommendations for consumption of added sugar are a maximum of 24 grams a day for women and 36 grams for men. However, in the USA, the average adult consumes an enormous 88 grams of sugar a day.

Read the full article at CNN.com

DOLCE DIET LIFESTYLE:
Protein Powder’s Little Secrets

by Samantha Coogan, MS, RDN, LD

There are so many protein powders out there that it can become a little confusing as to which one is best. Here we reveal what’s behind each type. Keep this in mind: It really all depends on your goals and lifestyle choices. Here is a list of the different kinds of protein powders with their pros and cons.

Whey Protein

Pros
• Quickly and easily absorbed – ideal for post-workout and building mass
• High bioavailability
• Available in multiple flavors
• Very affordable and lasts awhile since you absorb most of the grams of protein per scoop, which means you don’t need to use as much
Cons
• Most contain artificial sweeteners
(Note: The Dolce Whey does not contain artificial sweeteners)

Egg White Protein

Pros
• Loaded with vitamins and minerals
• Slow-absorbing – better for any time of day
Cons
• Expensive
• One of the most common allergens

Casein Protein

Pros
• A lot like whey protein, but absorbs slowly
Cons
• Contains milk (another common allergen)
• Expensive

Soy Protein

Pros
• May improve bone and immune health
• Vegan-friendly
Cons
• Not recommended for men
• Typically genetically modified
• May throw hormones out of balance

Rice Protein

Pros
• Hypoallergenic
• Great source of complex carbs and fiber
• Excellent source of B vitamins
• Vegan-friendly
Cons
• Lacking many amino acids

Hemp Protein

Pros
• Contains 21 amino acids
• Hypoallergenic
• High fiber content
• Vegan-friendly
Cons
• Expensive
• Inferior protein quality compared to whey

Pea Protein

Pros
• Easily digested
• Hypoallergenic
• Vegan-friendly
• Fairly high protein quantity for a plant-based protein
Cons
• Lacking many amino acids

DOLCE DIET LIFESTYLE:
Powerful 15-Minute Exercise Routines

It can be difficult to fit in that workout with all the running around we’re doing to get ready for the holidays! However, we can still trim our trees AND our waistlines with these quick, do-anywhere 15-minute exercise routines!

Body Weight Booster

• 15 push-ups
• 20 sit-ups
• 25 squats
• 20 alternating lunges
• 80 jumping jacks
• 60 second wall sit
Repeat 3 times through

Purgatory

• 5 burpees
• 10 squats
• 5 burpees
• 10 sit-ups
• 5 burpees
• 10 lunges
Repeat this sequence for 15 minutes.

Tabata Trimmer

(Tabata: 20 sec. of work, followed by 10 sec. of rest, but we will perform this for 15 minutes instead of the standard 4 minutes)
• Jumping Jacks
• Lunges
• Push-ups
• Wall sits
• Plank holds
• Side plank holds
Switch to the next movement after every 10-second rest and continue this pattern for 15 minutes

5-4-3-2-1

5 minutes:
• 1 min. Jumping Jacks
• 1 min. high knees
• 1 min. butt kickers
• 1 min. Jumping Jacks
• 1 min. high knees
THEN
4 minutes:
• 1 min. wall sit
• 1 minute squats
• 1 min. jump squats
• 1 min. wall sit
THEN
3 minutes:
• 15 tricep dips
• 15 push-ups
• 15 dumbbell back rows
Repeat for 3 minutes
THEN
2 minutes:
• 1 min. walking lunges
• 1 min. jumping lunges
THEN
1 minute:
• Plank hold