Tag: the dolce diet

DOLCE LIFESTYLE:
9 Ways to Increase Your Running Endurance

by Samantha Coogan, MS, RDN, LD

1. Strength Training
Having a strong core and legs will help produce more power to help you run faster and ultimately increase stamina.
2. HIIT (High Intensity Interval Training)
This type of training helps your heart and lungs build stamina for high intensity work.
3. Don’t Stop Running
Results happen right at the point where you feel like giving up. When this point comes, push yourself to run an extra mile or an extra 5 minutes. Get yourself out of your comfort zone! This is where the results are waiting.
4. Plyometrics
Explosive movements such as burpees, squat jumps, box jumps, etc., are important for improving your VO2 max (the maximum volume of oxygen that an athlete can use), which in turn will improve your stamina.
5. Interval Training
This is running at different intensity levels for different lengths of time. For example, you could run 200 meter repeats on a track in which the first 200 meters would be an all-out sprint, the next 200 meters would be a “cool down” closer to 75% effort, the next 200 meters back to all-out effort, and another “cool down”.
6. Stretch
ALWAYS warm-up before your run and ALWAYS cool down afterwards.
7. Diet
That phrase “you are what you eat” will definitely affect your performance in any sport. If you want to perform great, then you need to eat great.
8. Music
Stride rate is extremely important in running and the right songs can you help you improve upon that. Plus good music puts you in the right mindset to get work done.
9. Rest
It’s part of the program! Your body needs time to rest and repair. Aim for a minimum of 7 hours per night and don’t run every single day. Your body will thank you for the break as many people don’t realize the impact running puts on the skeletal system.

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DOLCE LIFESTYLE:
5 Moves to Banish Back Fat

by Samantha Coogan, MS, RDN, LD

1. Negative Pull-Ups
Use a box or step to hoist your chin over the bar, then SLOWLY lower yourself to the point that your arms are fully extended.
2. Perfect Push-Ups
Set up with your feet together and your hands about shoulder width. Try to keep your body as tight as possible as you lower your body and push back up.
3. Jump Rope
Great for the shoulders, which is all part of the back.
4. Rowing Machine
This move perfectly targets the back, and for a greater back workout, increase the damper to somewhere between 8 and 10 to really engage those muscles.
5. Renegade Row
Start in a plank position with dumbbells in each hand. Keeping the body tight, pull one arm back at a time in a rowing movement, then place it back on the floor and alternate to the other arm.

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DOLCE LIFESTYLE:
7 Ways to Help You Get to Sleep Faster

by Samantha Coogan, MS, RDN, LD

We all know that sleep is crucial for overall wellness, and is a key component in building muscle and increasing performance. Rest is part of the program! So here are some tips to help you get a better night’s sleep so you can keep making GAINZ!
1. Avoid Alcohol
You’ll wake up constantly throughout the night while it is metabolizing.
2. Stop Smoking
The nicotine acts a stimulant, which will make it that much harder to fall asleep if you have one before bed.
3. Reduce Your Sugar Intake
Sugar raises your blood sugar, which tells your brain it’s good to go instead of letting it settle and rest.
4. No Caffeine Before Bed
Obviously this is best reserved for throughout the day, but try to avoid it at least 2-4 hours before bed. Opt for chamomile tea instead to relax you.
5. Limit Your Water Intake as Bedtime Approaches
Staying hydrated during the day is great, but start to taper it as the evening sets in, otherwise you’ll be up constantly to use the restroom.
6. Reduce Your Salt Intake
Excessive salt can dehydrate you, making sleep harder to come by.
7. Don’t Eat Too Close to Bed Time
It is best to give yourself about 2 hours between your last meal and attempting to fall asleep. Not only will it allow for some digestion to begin, but you’ll avoid heartburn or GI discomfort from laying down immediately and letting gravity take over.

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DOLCE LIFESTYLE:
10 Micronutrients Every Athlete Needs

by Samantha Coogan, MS, RDN, LD

1. Calcium
This nutrient is essential for proper bone growth/development/maintenance. Be sure to consume enough vitamin D with calcium, which enhances the absorption of calcium.
Sources: Greek yogurt, spinach, kale, cheese, broccoli
2. Vitamin D
This vitamin is very important for the mitochondria (“powerhouse of the cells”) to produce energy within the muscle fibers during exercise. Calcium also enhances the absorption of this nutrient.
Sources: salmon, egg yolks
3. B Vitamins
These vitamins are crucial for red blood cell production and energy metabolism.
Sources: tuna, legumes, black beans

4. Vitamin C
Vitamin C is essential for collagen growth and repair (if you get injured during your sport) and can also help stave off the common cold.
Sources: citrus fruits, bell peppers, strawberries, kale

5. Vitamin E
This antioxidant is vital to fight off free radicals, which are produced when the body is put under stress, and guess what? Exercise is technically “stress” on the body.
Sources: almonds/almond butter, all-natural peanut butter, sunflower seeds

6. Magnesium
This little guy is needed for over 300 enzymes in the body and helps power endurance athletes during long events. Magnesium can be lost through sweat, so be sure to replenish appropriately.
Sources: almonds, halibut, spinach, kale
7. Iron
This mineral is very important for red blood cells to carry oxygen to the working muscles. It is very easy to deplete your stores, especially during a workout and could lead to fatigue or disorientation.
Sources: grass-fed beef, eggs, broccoli, spinach

8. Sodium
We lose sodium through our sweat, and if we only replenish with water, we could suffer from hyponatremia – known as water intoxication – in which our sodium blood levels are extremely low. This can be fatal in some cases.
Sources: Pink Himalayan sea salt added to foods or mixed with water, lemon and honey as a natural electrolyte drink

9. Zinc
Zinc helps provide energy and endurance during your exercise routines. With low levels, you may experience fatigue and a decrease in performance.
Sources: grass-fed beef, quinoa, chickpeas

10. Potassium
This mineral is crucial to prevent cramping during exercise. It works in conjunction with sodium for muscle contractions and nerve impulses.
Sources: bananas, cantaloupe, tuna, sweet potatoes, avocados

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DOLCE LIFESTYLE:
5 Workplace Habits to Avoid

1. Eating Lunch at Your Desk Alone
Social interaction is a huge part of our eating patterns. If we sit alone, we may mindlessly eat, thus overeating. If we make it a point to have lunch with our co-workers, or even propose a working lunch if your deadline is approaching, we will be more mindful of how much and what we are eating.
2. Senseless Snacking
Sometimes the stress of your job or project can trigger you to mindlessly snack. If you feel this urge, try drinking some water first. Many studies have shown that thirst can be mistaken for hunger.
3. Staying Stationary All Day
Sedentary lifestyles have been linked to heart disease and certain cancers. Make it a point to get up every hour for just a few minutes to stretch, use the bathroom or fill up your coffee mug. That little amount of movement will add up throughout the day.
4. Avoiding Going Outside
This becomes especially important in order to get your daily dose of vitamin D. Make it a point to go outside on a break or during lunch. Ten minutes is all you need.
5. Spending Too Much Time on Social Media
A lot of jobs now require social media interaction to help build and maintain brands. However, this is not a good way to distract yourself. The brain produces dopamine, which gives us the sensation of pleasure, which we tend to fulfill nowadays through social media due to its unpredictability and constant updates. Often times, when you want to click over to Facebook, it’s merely your brain’s way of telling you that you need a break. Try to use other means to give your brain a break, such as stepping outside for a few minutes, chatting with a colleague, listening to some music.

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DOLCE LIFESTYLE:
10 Signs You’re Not Eating Enough

1. Constant stressed/fatigued feeling
2. You don’t experience hunger cues due to a decreased appetite
3. Poor circulation in your hands and feet that makes them feel cold
4. Body temperature below 98 degrees F during the day, even when it’s hot out
5. Polyuria (frequent urination) with clear urine
6. Delayed metabolism/trouble losing weight – our bodies require fuel to keep our metabolism running
7. Pulse rate below 65 bpm
8. You choose “diet,” “sugar-free,” and/or “fat-free” labeled foods
9. You sleep poorly and/or wake up constantly throughout the night
10. Poor blood sugar control, which leads to shakiness and feelings of lethargy

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DOLCE LIFESTYLE:
Top 3 Calf Exercises

Most of you know that the calves are one of the hardest muscle groups to build up. And you don’t want to be that guy at the gym with a Thor upper body and Jack Skellington lower body. In order to do so, you need to train them at a high frequency to see any results, which means a couple of lousy sets of 10 calf raises once a week aren’t going to cut it. So try out these exercises to bulk up those calf muscles.

TWICE a Day

Single-Leg Standing Calf Raise*
Easy enough to perform at the office, on your lunch break, or waiting in line at the grocery store (if your balance is good enough). To start, face a wall and lightly place the tips of your fingers on the wall. Then raise one foot slightly off the ground, and raise up to the ball of your foot on the planted foot, pausing for two seconds, then slowly lower. Perform as many reps as possible to failure on each foot (of course keeping it even so you don’t Hulk out on one side).

TWICE a Week

Single-Leg Hop*
Standing on your left leg, bend your right knee so your right foot is behind you. Hop as high as you can on your left leg.
DISCLAIMER: Be sure to warm up your ankles before performing this movement to avoid injury. Your left knee should bend only enough to cushion your landing (think of your rebound while jumping rope). Perform 10 reps, and then repeat on your right leg.

Elevated Standing Calf Raise*
Stand on a step, box or weight plate with your feet shoulder width apart. Balance yourself on the balls of your feet with your heels hanging off the edge. Lift your heels as high as you can. Pause, then lower your heels as far down as you can. Do as many as you can to failure.
*It’s very important to warm up calf muscles before performing any of the above to avoid a strain, pull or tear.

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DOLCE LIFESTYLE:
7 Fat Fighting Foods

by Samantha Coogan, MS, RDN, LD

These 7 popular foods can help fight fat or reduce bloating, and they’re all part of the 3 Weeks to Shredded and Living Lean personalized, online programs!
1. Greek Yogurt
This type of yogurt naturally has more protein than the regular variety. It’s also packed with probiotics, which help reduce belly bloat.
2. Blueberries
These little guys pack a big healthy punch! Blueberries are rich in antioxidants, which allow for more blood flow to working muscles, which can mean a better overall workout!
3. Eggs
Eggs are considered a perfect protein (with yolks included)! Eggs keep you feeling fuller longer, which means less overeating.
4. Green Tea
Green tea contains ECGC – or epigallocatechin gallate – which speeds up the metabolism and helps melt fat. This is a wonderful alternative to afternoon coffee.
5. Wild-caught Salmon
Salmon is a great source of Omega-3, which revs up the metabolism, and it’s a powerful protein source! Salmon is also a fantastic source of Vitamin D, which helps reduce inflammation.
6. Red Peppers
Studies have shown that the compounds found in red peppers, lycopene and beta carotene, help prevent fat storage.
7. Mushrooms
These are the only plant source that naturally contains Vitamin D. Vitamin D has anti-inflammatory properties, which can help reduce bloating.

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DOLCE LIFESTYLE:
Memorial Day Celebration Menu

Memorial Day is a time of remembrance for those who have died in service of the United States of America. To all the men and women who’ve served or continue to serve in our armed forces, we thank you.

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APPETIZER

Patriotic Berry Salsa

• 1 c. fresh blueberries
• 1 c. diced strawberries
• 1 c. diced jicama
• 1/3 c. chopped cilantro
• ¼ c. finely chopped red onion
• 2 tbsp. finely chopped jalapeno, stemmed and seeded
• Juice of 1 large lime
• Salt, to taste
• Home-baked Tortilla Chips from The Dolce Diet Living Lean Cookbook, for serving
o Gluten-free tortillas cut into triangles
o 1 tbsp. grapeseed oil
o Dash of sea salt
Directions:
1. In a medium bowl, combine blueberries, strawberries, jicama, cilantro, red onion, jalapeno, and lime juice.
2. Season with salt, to taste.
3. Serve with tortilla chips at room temperature or chilled.
Tortilla Chips
1. Preheat oven to 350 degrees.
2. Place triangles on baking sheet and brush with grapeseed oil and sprinkle with salt.
3.Bake about 8 minutes.

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ENTRÉE

Guacamole Stuffed Burgers

Serves 6
Ingredients
• 2 avocados
• Juice from ½ a lime
• 1 shallot, finely chopped
• 2 lbs. grass-fed ground beef
• 2 garlic cloves, finely chopped
• ½ c. finely chopped cilantro
• 1 jalapeno pepper or small green bell pepper, seeded and finely chopped
• 3 tsp. chili powder
• 1 tsp. cumin
• 1 ¼ tsp. sea salt
• Whole grain or gluten-free buns
Directions
1. Heat the grill to medium-high.
2. In a small bowl, mash the avocados with the lime juice, shallot and a pinch of salt. Set aside.
3. In a large bowl, mix together the meat with the garlic, cilantro, jalapeno or bell pepper, chili powder, cumin and salt.
4. Divide the ground meat into 6 even mounds. Split each mound in two and form two thin burger patties, one patty slightly bigger than the other.
5. Dollop a spoonful of avocado in the middle of the smaller patty, spreading it out slightly but making sure to leave a little rim around the edge of the meat.
6. Set the larger patty on top and fold/pinch the edges together and shape the burger in your hands to form a tight seal around the guacamole.
7. Repeat with the remaining five burgers.
8. Grill the burgers 5 to 7 minutes a side or until cooked to your liking.

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SIDE DISH

Sweet Potato Fries
(from The Dolce Diet Living Lean Cookbook)

Serves 6
Ingredients
• 4 large sweet potatoes
• 6 tbsp. agave or honey
• Dash of sea salt
• 4 tbsp. grapeseed oil
Directions
1. Preheat oven to 375 degrees.
2. Wash and peel potatoes and cut into thin, French-fry-like strips.
3. In large bowl, combine 2 tbsp. grapeseed oil and salt.
4. Spread 2 tbsp. grapeseed oil over baking sheet and spread out potatoes in single layer.
5. Bake about 30 minutes or until tender on inside and crispy on outside.
6. Add honey to bowl for dipping.

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DESSERT

Stuffed Strawberries

Serves 8
• 1 lb. large strawberries
• Blueberries (to top each strawberry)
• 8 oz. vanilla Greek yogurt
Directions
1. Rinse strawberries and cut around the top of the strawberry.
2. Remove the top and clean out with a paring knife.
3. Prep all strawberries and set aside. Pat dry.
4. Cut off the bottom so that they will sit straight.
5. Add yogurt to an icing bag or Ziploc with the corner snipped off.
6. Fill strawberries with yogurt.
7. Top with 1 blueberry
8. If not serving immediately, refrigerate until serving.

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DRINK

Blueberry Coconut Sparkler

Ingredients
• 3 c. fresh blueberries
• 3 tbsp. lemon juice
• ½ c. coconut water
• 2 ½ c. sparkling water
• Ice (Fruit Cubes below)
• Coconut flakes (for garnish)
Directions
1. Muddle blueberries in bottom of a bowl.
2. Add lemon juice and coconut water.
3. Stir until well combined, then strain mixture and discard blueberry skins.
3. Add sparkling water and gently stir until combined.
4. Garnish rims of glasses with coconut flakes.

Serve with Fruit Cubes

Ingredients
• Handful of blackberries, rinsed
• Handful of blueberries, rinsed
• 4-5 large strawberries, hulled, sliced and rinsed
• Handful of raspberries, rinsed
Directions
Place the fruit into an empty ice cube tray. Pour water over the tops of the fruit and freeze for 1 hour.

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DOLCE LIFESTYLE:
Why We Love Almond Milk

by Samantha Coogan, MS, RDN, LD

Almond milk is a great alternative in your diet, especially if you are lactose intolerant,vegan, or if you want to avoid unwanted hormones and antibiotics typically found in cow’s milk, though it should be noted that not every cow’s milk brand uses these hormones. Here are some reasons you should try almond milk:
• It’s lactose-free, which makes for easier digestion, even if you aren’t lactose intolerant
• Cholesterol-free (great for those on Heart Healthy recommendations)
• High in B-vitamins and Vitamin E
• Offers 30% of daily calcium needs and 25% of daily Vitamin D needs for improved bone health
• Great source of Omega-3 fatty acids (healthy fats)
• Minimal glycemic impact on the blood
• More nutrient-dense than cow’s milk (less calories per cup with more nutrients)
• Doesn’t require refrigeration
Now, almond milk is not a cure-all. While it does have many nutrient benefits, it will not totally replace the nutrients found in cow’s milk.
• Almond milk does contain less protein than cow’s milk and isn’t suitable for those with a nut allergy.
• Be sure to avoid the highly sweetened versions. Stick with plain almond milk.

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