Tag: the dolce diet

DOLCE LIFESTYLE: 10 Coffee Facts You Never Knew

Staff Report

1) Black coffee with nothing added to it has zero calories.

2) Decaffeinated coffee still retains 1-2% of its original caffeine.

3) According to legend, an Ethiopian goatherder named Kaldi discovered coffee (some say around 800 BC) when he noticed his goats became more energetic from eating some red berries. Hmmm….

4) Coffee beans grow in berries! (Who knew?) The photo above is what it looks like on the inside of a coffee berry. There are two beans per berry and it takes about 4,000 beans to make a roasted pound of coffee.

5) Americans drink the most coffee in the world. Second is Brazil and third Japan.

6) The word “coffee” originated from “qahwa,” the Arabic word for wine.

7) Coffee is the second most traded commodity in the world, behind oil.

8) The French philosopher Voltaire loved coffee so much that he drank on average 50 cups a day. He even has Mike Dolce beat!

9) There are over 50 species of coffee worldwide, but only two, arabic and robusta, are used in commercial coffee production.

10) Bach wrote “The Coffee Cantata,” a miniature comic opera about an addiction to coffee. There are many renditions on YouTube. Here is one. (We don’t speak German, but these folks sure do sing nicely.)

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The Mike Dolce Show – A Fitness Podcast

Considered to have one of the greatest physiques in history, four-time Arnold Classic winner Flex Wheeler & powerlifting world record holder Stan “The Rhino” Efferding join Mike in studio for a powerfully candid discussion on the highs and lows of a life focused on strength, bodybuilding and ambition.
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 LIFESTYLE:
7 Benefits of Organic Apple Cider Vinegar

by Samantha Coogan, MS, RDN, LD

There are many benefits of apple cider vinegar. It can bring relief from several common maladies. Made from fermented apple juice, be sure to look for a brand of apple cider vinegar that states “With the Mother,” which grows on fermenting liquids and increases benefits.

(Always consult your doctor before using these or any remedies.)

1. Sore Throat Relief
Gargle with a small amount for 20 seconds in the back of the throat. You may have to tilt your head back to let it pool up in the back of the throat.
2. Swimmer’s Ear Relief
Tilt your head so that the affected ear is completely parallel to the floor. Have someone pour a small amount in your ear, and let it sit for 20-30 seconds (you’ll feel it deep in the canal and it’ll make some popping/bubbling sounds), then tilt head in opposite direction and dump out.
3. Achy Joint Relief
Apply to affected areas as a hot compress.
4. Stomach Ache Reducer
Mix with a small amount of water and drink to lessen upset stomach symptoms.
5. Rash Relief
Add 2 tbsp. to a bath and soak for 20 minutes.
6. Pesticide/Bacteria Remover
Using a 10% vinegar to 90% water solution, briefly soak produce in vinegar bath to help remove pesticides and bacterial growth.
7. Weight Loss Aide
Speeds up metabolism, and is a great way to detoxify the liver to kickstart weight loss.

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DOLCE LIFESTYLE:
7 Habits of Healthy People

by Samantha Coogan, MS, RDN, LD

1. Never Skip a Workout

• The days you don’t want to go are the days you need it the most!

2. Eat REAL, WHOLE food

• Processed foods do nothing to fortify us with the nutrients we need. Why bog ourselves down?!

3. Mix it up

• Try a new activity or food once a week

4. Stop comparing

• It’s you against you, and no one else

5. Sleep

• Adequate sleep is crucial to prevent stress hormone production and repair the body

6. Drink lots of water

• Need I say more?

7. Give in OCCASIONALLY

• You can’t be perfect 100% of the time and if you don’t indulge every now and then you’ll go crazy and/or completely undo everything you worked for with one binge

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Labor Day Menu 2015

by Samantha Coogan, MS, RDN, LD

APPETIZER

Summer Stacks
Serves 6-8
Ingredients
• 2 cups raw almonds, soaked in water for 2 hours
• 1¼ cup water
• ¼ cup olive oil
• 1 tbsp. fresh lemon juice
• 2 cloves garlic
• 1 tsp. liquid smoke
• ¾ tsp. onion powder
• ½ tsp. paprika
• ½ – ¾ tsp. smoked sea salt
• ¼ tsp. cayenne pepper
• 3½ cups tomato slices
• 2 medium white onions
• 2 medium avocados
• 2 cups zucchini
• Salt & Pepper
• Annie’s Organic Smoky BBQ Sauce
Directions
• Turn on grill to medium heat (around 350°F).
• In a food processor or blender, puree together the raw almonds, water, olive oil, lemon juice, garlic, liquid smoke, onion powder, paprika, smoked sea salt and cayenne pepper.
• Add salt as preferred and set the mixture aside.
• Lay out all of the sliced produce and sprinkle salt and pepper over both sides before placing on the grill.
• The cooking times for each fruit/vegetable are different, so grill them until each side is slightly charred (anywhere between 4-8 minutes on each side), adding a light coat of BBQ sauce to each side.
• After the slices are done on the grill, assemble them in assorted stacks with two layers of 1½ tbsp. of almond cream mixture in each stack.
• Place a toothpick through the top of each one and serve immediately.

ENTRÉE

Maple Chicken Veggie Kabobs from The Dolce Diet Living Lean Cookbook
Serves 4-6
Ingredients
• 1 ½ lbs. skinless, boneless chicken breast, cut into 2-inch chunks
• 12 skewers
• 1 tsp. sea salt
• 1 large red bell pepper, seeded and cut into 2-inch slices
• 1 large green bell pepper, seeded and cut into 2-inch slices
• 7 oz. Portabella mushrooms, cut into chunks (optional)
• 1 bottle Annie’s Organic Smoky Maple BBQ Sauce (or similar)
Directions
• You can use the grill or oven. If using oven, preheat to 350 degrees.
• In bowl, coat chunks with about ¾ cup of Annie’s Maple BBQ Sauce, cover and let marinate about 15-20 minutes.
• Then, in large pan, sear all sides of the chicken pieces so that when skewered, no raw chicken is touching the veggies.
• Skewer the chicken and all veggies and place on grill, turning occasionally until chicken is cooked through and veggies are browned at edges. If cooking in oven, you’ll need one large (or multiple) baking dish(es).
• Place skewers in baking dishes, brush chicken and veggies with sauce and cook for about 30 minutes or until chicken pieces are cooked through and veggies are browned at edges.
• Whether you’re cooking these on the grill or in the oven, be sure to baste occasionally while cooking.

SIDE

Green Bean & Tomato Salad
Ingredients
• 2 lb. green beans
• 1.5 tsp. Dijon mustard
• 2 tbsp. red wine vinegar
• ¼ c. extra-virgin olive oil
• 1 tbsp. extra-virgin olive oil
• kosher salt and freshly ground pepper
• 1 tbsp. chopped tarragon
• 1 tbsp. snipped chives
• ½ tsp. chopped thyme leaves
• ½ lb. cherry tomatoes
Directions
• Bring a large pot of salted water to a boil.
• Add the green beans and cook until they are crisp-tender, about 5 minutes.
• Drain and rinse the green beans under cold water until they are chilled; pat the green beans dry.
• In a large bowl, whisk the mustard with the vinegar.
• Gradually whisk in the olive oil and season with salt and pepper.
• Add the green beans, tarragon, chives, and thyme and toss to coat. Add the tomatoes, toss gently, and serve.

DESSERT

Honey Grilled Watermelon
Serves 4
Ingredients
• 2 large, round watermelon slices, each cut into 4 triangles
• 2 tbsp. olive oil
• ½ tsp. salt
• 2 tbsp. honey
• Balsamic glaze for drizzling (if desired)
Directions
• Preheat your grill to medium heat.
• Brush both sides of each watermelon triangle with olive oil and season all sides with salt.
• Add a drizzle of honey over each triangle and place them on the grill, grilling each side for about 2 minutes.
• Remove and add a little more honey if desired.

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DOLCE LIFESTYLE:
5 Moves to Build a Huge Chest

by Samantha Coogan, MS, RDN, LD

Want to pump up those pecs? These 5 exercises will help you build up chest muscles.

1. Dumbbell Pullover

• Set up by lying on a flat bench with your feet on the floor and your head flat
• Grab a single dumbbell and raise it over your chest, holding it with both hands
• Keeping your arms and elbows as straight as possible, lower the weight in an arc over your head towards the ground (dumbbell should be directly over the top of your head)
• Return the dumbbell to the starting position above the chest in a controlled manner
• Repeat for 3 sets of 10

2. Chest Dips

• Stand between the parallel bars at a dip station
• Grip the handles of the bars and set up in the starting position with the arms straight and elbows locked
• The elbows should remain close to the body
• Lower your body forward by bending your elbows, leading with the chest as you go down
• Push yourself back up to the starting position
• If you are unskilled in this movement, you can rest your knees in a resistance band that’s attached to the dip bars to assist you in your dip
• Repeat for 3 sets of 5-10

3. Dumbbell Flys

• Grab a dumbbell in each hand and lie down on a flat bench with your feet flat on the floor
• Lift the dumbbells over your chest with a slight bend in your arms
• Lower the dumbbells on either side of your chest in an arc motion, hinging from the shoulder, maintaining the slight bend in the arms
• Return the dumbbells to the starting position in a controlled fashion
• Repeat for 3 sets of 10

4. Barbell Bench Press

• Set up on a flat bench with your feet flat on the floor. Pull your shoulder blades together and lie back on the bench
• Use a shoulder-width grip to unrack the barbell
• Lift the barbell off the rack and move it to the starting position above the middle of your chest
• Lower the bar in a controlled manner until it just touches your chest
• Raise the bar back up until your arms are straight and your elbows are locked

5. Dumbbell Bench Press

• On a flat bench with your feet flat on the floor, grip a dumbbell in each hand
• Start with your arms above the middle of the chest with palms facing forward
• Lower the weights by bending your elbows until they’re at about a 90 degree angle, triceps parallel to the floor
• Push the weight back to the starting position in a controlled manner
• Repeat for 3 sets of 10
• Dumbbell bench press is a touch more challenging than barbell bench press, so start light on the weights. Dumbbells require more stabilization than barbell since they aren’t on a single plane.

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DOLCE LIFESTYLE:
5 Foods for Your Gut Health

by Samantha Coogan, MS, RDN, LD

1. Greek Yogurt

• Acts as a probiotic

2. Kimchi

• A lot of fermented veggies improve intestinal flora and help boost the immune system

3. Artichokes

• Act as prebiotics

4. Dark Chocolate

• Some gut bacteria feeds on the chocolate and ferments it into anti-inflammatory compounds

5. Kefir

• Fermented dairy product that contains oligosaccharides and complex carbs, which feed the healthy bacteria

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DOLCE LIFESTYLE:
7 Moves to Roll Away the Pain

by Samantha Coogan, MS, RDN, LD

When we go hard in the gym, we tend to pay a small price for doing so in muscle soreness. For me, soreness is almost a good feeling because it’s a way for me to prove to myself that I pushed myself. However, that doesn’t mean we should just let it go away on its own. It’s really important to incorporate mobility into your daily routine to help you recover more quickly and prevent future injury to an already stressed muscle during your next bout of exercise. So try these foam rolling stretches and tennis ball massage techniques to bring some relief to those sore muscles.

1. For foot pain:

• While sitting, step on a tennis or lacrosse ball (lacrosse ball is a little sturdier) with a bare or socked foot and roll back and forth from heel to toe with firm pressure.
• If anywhere feels particularly painful or tender, work those knots out by rolling in small circles.

2. Lower back* (Post-deadlift day)

• Lie on your back with your legs bent and feet planted on the ground.
• Place two tennis or lacrosse balls under your lower back around where your sacrum — the large, triangular bone at the base of the spine — meets your hip bone.
• Raise and lower your hips, kneading the area with the tennis balls.
*Ladies, this one is also great for lower back pain from PMS!

3. For stiff knees:

• While sitting, straighten your leg and let it rest so the muscles in your quad are softened.
• Press into where it hurts with a fingertip and massage in a star shape for 10 seconds.
• Bend and straighten your knee twice.
• Repeat 2–3 times for each place it hurts.

4. For a sore backside
(either from squats, pistol squats, lunges or even sitting too long):

• Sit on the ground with your legs bent, your hands resting on the ground behind you, and a tennis or lacrosse ball under your butt cheek.
• Lift your leg off the ground and roll around on the ball, working into the places you feel most tension. This will hurt if you’re doing it correctly.
• Repeat on your other side.

5. For sore forearms
(either from kettlebells, pull-ups, or any other grip-intensive activity):

• Hold your arm out, palm up, and cup it just under the elbow with your opposite hand.
• Flip your arm within your grip so your palm faces the ground.
• Repeat all down your arm until you reach your wrist.

These next two require a foam roller. There are many foam rollers on the market today, but here is one we use all the time (and like!) from Trigger Point Performance:

The Grid Revolutionary Foam Roller

6. For sore hips/legs/knees:

• Lie on your side with a foam roller under your hip.
• Using your hands to brace you, slowly roll down from your hip to your knee, rotating your body toward the ground as you go. You’ll be hitting the IT band in this position, and yes, it’s painful.
• Roll back into the starting position and repeat on the other side.

7. For an achy back:

• Lie down on your back with feet shoulder-width apart.
• Center a foam roller on your mid-back, beneath your shoulder blades so it’s perpendicular to your body.
• Rock your body toward and away from your feet over the foam roller. For an even deeper stretch, extend your arms above your head as your roll back and forth.

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The Mike Dolce Show – A Fitness Podcast

Mike Dolce talks about how to build big muscles, and more.
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!

DOWNLOAD OUR FREE PODCAST APP & SUBSCRIBE TODAY!

DOLCE LIFESTYLE:
3 Hearty Slow Cooker Recipes

Break out your Crock-Pots! Here are three delicious recipes that are sure to be a big hit when the family sits down for dinner. These healthy slow-cooker recipes also make for some delicious leftovers. Enjoy!

Slow Cooker Tex Mex Quinoa

Serves 6-8
Ingredients
• 1 ½ cups quinoa, dry, well rinsed
• 1 can (15 ounces) black beans, drained and rinsed
• 1 can (14.5 ounces) diced tomatoes, with juice
• 1 cup sweet peppers, chopped
• 1 poblano chili pepper, chopped
• ½ tsp. minced garlic
• ½ cup yellow onion, chopped
• 2 tbsp. chili powder
• 1 ½ tsp. ground cumin
• 3 cups water
• ¼ cup cilantro, chopped
• 1 tbsp. fresh lime juice
• 2-4 tbsp. taco seasoning
• 1 ½ cups mozzarella cheese, shredded
• Optional: green onions, salt and pepper to taste
Directions
1. Place the washed quinoa, drained and rinsed black beans, and undrained diced tomatoes in the slow cooker.
2. Chop the sweet peppers and poblano chili pepper (remove seeds if desired). Add the chopped peppers, minced garlic, and chopped onion to the slow cooker.
3. Stir everything together. Add in the chili powder, ground cumin, and water.
4. Stir again and cook for 3-4 hours on HIGH or until the water is completely absorbed and the quinoa is cooked through.
5. Remove from heat and stir in the chopped cilantro, fresh lime juice, taco seasoning to taste, and green onions if desired. Season with salt and pepper.
6. Stir in the mozzarella cheese and enjoy immediately.

Slow Cooker Stuffed Peppers

Serves 5-6
Ingredients
• 5-6 peppers with tops and middles removed
• 2 ½ cups cooked quinoa or brown rice
• 2 cups cashew cheese sauce
• 1 ½ cups cooked black beans
• 1 clove garlic minced
• ¼ cup onion diced
• ½ tsp. chili powder
• Juice from ½ a lime
• sea salt to taste
Directions
1. Cut open the peppers from the top and carefully remove the stems and middles.
2. Mix all the other ingredients in a large bowl.
3. Put a small amount of water in the bottom of the large crock pot.
4. Place the peppers in upright.
5. Stuff the quinoa mixture into each pepper.
6. Turn slow cooker on HIGH and cook for about 3 hours.

Slow Cooker Shredded Beef

Serves 6-8
Ingredients
• 1 pot roast
• ½ yellow onion, sliced
• ¼ green pepper, sliced
• ¼ red pepper, sliced
• 1 ½ cups low-sodium beef broth
• 1 tbsp. chili powder
• 2 tsp. onion powder
• 1 tsp. ground cumin
• 1 tsp. garlic powder
• 1 tsp. paprika
• 1 tsp. ground oregano
OR
• 1 packet low-sodium taco seasoning
Directions
1. Combine all ingredients and cook on LOW for 8 hours.
2. Serve with black beans, brown rice and gluten-free tortillas or taco shells

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