Tag: the dolce diet

Buying, Storing, Preparing and Cooking Meat

At the Dolce Diet we love meat! However, it is one of the main culprits of foodborne illness. With the holidays upon us, and lots of hosting/dinners to plan, be sure to practice safe food handling so you don’t send your guests to the hospital!

Buying

• Check to make sure your meat/poultry has the Safe Food Handling label on the packaging. This label is representative of safe processing and includes safety tips for handling and cooking.
• Be sure that meat is packed/wrapped tightly and is cold.
• Get your meat last so that it doesn’t start to warm up in the cart and make sure it’s wrapped separately from other foods (a produce bag is perfect for this).

Storing

• Meat should be stored in the coldest part of the fridge or in the meat drawer
• You should use meat within 3 to 4 days of purchase
• Ground and organ meats should be tossed after 2 days in the fridge
• When freezing, be sure it is wrapped in a freezer-safe container at or below 0 degrees F.
• Frozen or cooked meat should be eaten within 3 to 4 days.
• Keep meat out of the Temperature Danger Zone (40 – 140 degrees F)

Preparing

• Always wash hands prior to handling meat by washing hands thoroughly for 20 seconds before, during and after handling.
• Use separate cutting boards for raw meat and raw vegetables/fruits to prevent cross-contamination.
• Never defrost meat on the counter. Defrost in the fridge or microwave on the defrost setting. If thawing via microwave, cook immediately as parts of the meat may start to warm/cook during the defrost process. (The Dolce Diet does not recommend using the microwave.)
• Do not re-freeze meat once thawed.

Cooking

• Use a thermometer to cook meat to proper temperatures.
• Proper cooking temperatures for different meats vary and are important to kill harmful bacteria
• Ground meat: 160 degrees F
• Beef, pork, veal and lamb: 145 degrees F
• Poultry: 165 degrees F
• Leftovers: 165 degrees F
• Never leave cooked meat out of the fridge for more than two hours.

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Foods that Can Help Lower Your Cholesterol

by Samantha Coogan, MS, RDN, LD

According to the Center for Disease Control (CDC), 1 out of 3 Americans has high cholesterol. High cholesterol can be hereditary, but it can also be largely caused by diet and lifestyle choices, such as smoking. Here are some foods that can potentially help lower cholesterol levels, which is beneficial whether you’ve been diagnosed with high cholesterol or not, as it will also reduce the amount of plaque buildup in the arteries.
Beans – great source of soluble fiber, which binds with cholesterol to pull it out of the blood
Unsaturated fats (olive oil and flaxseed oil) – the best type of fat to directly lower LDL (bad cholesterol) and boost HDL (good cholesterol), according to the American Heart Association
Oats – another great source of soluble fiber
Lemons, oranges and apples – high levels of pectin (a gummy, binding, hard-to-digest carbohydrate found in the cell walls and skin of these fruits) may actually help lower cholesterol by 7-10%
Nuts – great source of omega-3 fatty acids and proven beneficial for heart health
Sterols and stanols (plant-based compounds that occur naturally in small amounts in many grains, vegetables, fruits, legumes, nuts, and seeds.) – block the body’s ability to absorb cholesterol

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Staci Shares Her Dolce Diet Progress!

Staci Blythe via Instagram: Fiiirrrsstttt poooosstttt!!!!! A progress picture, of course!! Pictures are about a year and 2 months apart!! #Fitfam #progress #girlswholift #dolcediet #getonnit

 

How did your workouts start?

 
 

I started by reading the first book, then ordered the cookbook, and then later the 3 weeks to shredded.

 

Thoughts?

 
 

@thedolcediet no stinkin joke! Been Dolce and #onnit for a year and a half, never felt better and never looked better. Heard you talk about frozen grapes on the Jason Ellis show and it helped me break a sugar addiction. I lost 7 inches in my waist alone and I love what I eat!!

 

Advice?

 
 

Stick with it!! Every healthy meal is a step in the right direction! Every single healthy choice counts!! I found that if I’m wanting fast food or something, I’ll do 25 burpees and remind myself how many more of those horrible things it will take to try to negate fast food, then I fill up on something awesome as healthy instead. The gratification from good choices will continue to motivate you!

 

Follow Staci Blythe on Instagram

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Fun Facts About Hemp Seeds

by Samantha Coogan-Wilkinson, MS, RDN, LD

If you’ve ever had the famous Dolce Diet Breakfast Bowl, you are no stranger to the power of hemp seeds! Below are some fun facts along with a new recipe to try!
• Comes from the Cannibas plant…..yes, the one you’re thinking of, but doesn’t contain THC.
• 2 tbsp. = 90 calories
• Considered a high-quality protein with 5 grams per serving
• 2 grams of fiber per serving
• Great source of iron, magnesium, phosphorus, potassium, calcium and vitamin E
• Can be eaten raw, ground or even made into milk and oil
• Nutty flavor that works well in both sweet and savory dishes
• Substitute hemp seeds for pine nuts when making pesto
• Hemp milk can be used in place of cow’s milk
• Hemp oil has a low smoke point, so it’s best used as a dressing
• Be sure to store in airtight containers in a cool, dark place since they are purchased raw
Pumpkin Hemp Seed Bread
Serves 18
Ingredients
• 1 2/3 cups whole wheat flour
• 1 cup honey or ¾ cup maple syrup
• 1 tsp. baking soda
• 1 tsp. ground cinnamon
• ¾ tsp. salt
• 1/2 tsp. baking powder
• ½ tsp. ground nutmeg
• ¼ tsp. ground cloves
• 2 large eggs
• 1 cup pumpkin puree
• ½ cup hemp oil
• ½ cup water
• ½ cup hemp seeds
•½ cup dried cranberries or raisins, optional
• Grapeseed oil
Directions
1. In large bowl, combine flour, sugar, baking soda, salt, cinnamon, nutmeg, and cloves.
2. In a medium bowl, whisk eggs, honey or maple syrup (depending on what you chose), pumpkin, oil and water.
3. Stir wet ingredients into dry ingredients until just moistened. Fold in hemp seeds and cranberries.
4. Coat 9×5 inch loaf pan with grapeseed oil. Pour batter into pan.
5. Bake at 350 degrees F for 60 minutes or until a toothpick comes out clean from the center.
6. Cool in pan for 10 minutes.

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Artificial Sweeteners, Cane Sugar
& Natural Sugars

by Samantha Coogan-Wilkinson, MS, RDN, LD

Many people tend to have a sweet tooth. Sugars makes cakes taste better, cookies smell better, and makes whipped cream that perfect consistency. However, it wreaks havoc on our blood sugar levels and oftentimes leads to bloating and excess fat storage (any unused glucose as fuel gets stored as fat). So many, many years ago, food scientists engineered the artificial sweetener, which was supposed to solve all of our problems! No spikes in blood sugar, zero calories (making it a “diet” food), 2-3 times sweeter than sugar! The problem with that theory is that new studies are emerging claiming that artificial sweeteners do actually induce a glycemic response in the blood due to the unaccounted for bacteria that remains in the gut.

Certain artificial sweeteners alter the typical balance of our gut bacteria, forcing them to swell and overcrowding ensues. This altered bacteria possess qualities that allow for them to signal glucose uptake. There is still more research to be done in this area, but be cautious, especially if a doctor is telling you that diet soda is a better alternative than regular soda, especially if you are diabetic.

Your typical artificial sweeteners include, saccharin (“Sweet-N-Low”), sucralose (“Splenda”), aspartame (“Equal”), and acesulfame-K (“NutriSweet” – most common type found in diet sodas). Saccharin is 300x sweeter than sugar, aspartame is 200x sweeter, while sucralose is 600x sweeter. The problem with relying on artificial sweeteners is that, much like alcohol, we build a tolerance to the sweetness level. So if we have a Splenda* every day in our coffee, then let’s say we run out and only have natural sugar available, that natural sugar won’t taste nearly as sweet and we will likely have to add about 15 teaspoons of sugar to get the same effect as that ONE Splenda packet. And keep in mind that one teaspoon of sugar yields 15 calories. So let’s take 15 calories x 15 teaspoons and you’re at 225 calories coming from SUGAR, which will be converted to glucose in the body, sending your blood sugar levels through the roof. Artificial sweeteners also tend to cause bloating and diarrhea since the altered sugar molecules absorb and retain water so easily.

*NOTE: not all artificial sweeteners are zero calories. Non-nutritive refers to zero calorie sweeteners, while the nutritive sweeteners will yield a small amount of calories per serving, usually no more than 5 calories per serving.

Stevia (“Truvia”) is considered a natural sweetener, meaning it is found in nature and has not been chemically altered. However, the same tolerance habits can form from using stevia as well since it is 10-15 times sweeter than sugar. Agave nectar is another natural sugar alternative and does not induce a high glycemic response, however, it does contain a high amount of fructose, which in large amounts can eventually lead to insulin resistance (it contains about 70% fructose compared to regular sugar which contains 50% fructose – 1:1 ratio of glucose to fructose).

Now let’s talk about pure cane sugar. Pure cane sugar is simply cultivated from sugar cane rather than from beets and is said to be of higher quality. However, sugar is sugar. It will induce the same high glycemic response and still yields 15 calories per teaspoon. And “raw, organic” pure cane sugar doesn’t make it any healthier. It is identical to regular cane sugar.

Honey is often a better option than sugar as it is 80% sugar, however, it is still important to consume in moderate quantities. And since it is a natural sugar, honey also offers antioxidants, vitamins and minerals that cane sugar does not.

So when looking to sweeten a dish, choose a natural product in moderation. Natural tends to be better than genetically modified. You may have to sacrifice some calories in order to do so, but overall your body won’t become dependent or tolerant of excessively high sweetness levels.
Source

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Cooking Without Alcohol: Substitutions For Red & White Wine

by Samantha Coogan-Wilkinson, MS, RDN, LD

Many recipes call for alcohol like red or white wine. The idea is that the alcohol will reduce, allowing the remaining aroma and flavor to remain. Notice that the key word in the last sentence is “REDUCE” – not eliminate. And this is fine for some people. However, what if you are trying to avoid alcohol consumption as part of your health goals? Contrary to popular belief, not all of the alcohol gets cooked away. Here are pretty basic alternatives to utilize if a recipe does happen to call for white or red wine.
Note: Knowing the purpose of the alcohol in the dish helps, too. Is it being utilized as a pan deglazer, meat tenderizer or simply for moisture?
Instead of Red Wine, try:
• Chicken, beef or vegetable stock
• Grape, cherry, cranberry or pomegranate juice
• Balsamic vinegar added to fruit juice (if using for deglazing)
Instead of White Wine, try:
• Chicken or vegetable stock
• White grape or apple juice
• Lemon juice added to fruit juice (if using for deglazing)

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Thank you, Amazon Editors for naming
The Dolce Diet: 3 Weeks to Shredded
an Editors’ Best Book for 2014!

– Buy Now At Amazon –

More About Amazon.com’s Best Books of 2014 (from Amazon.com)
All year, Amazon.com’s editorial team reads with an eye for the Best Books of the Month, plus the best books in popular categories like Cooking, Food & Wine, Literature & Fiction, Children’s books, Mystery & Thrillers, Comics & Graphic Novels, Romance, Science Fiction & Fantasy, the best books for teens, and more. We scour reviews and book news for tips on what the earliest readers have loved, share our own copies and tear through as many books as possible. Then we face off in a monthly Best Books meeting to champion the titles we think will resonate most with readers.
In October, we collect all our favorites, look at upcoming 2014 titles, and cast our ballots for the Best Books of the Year. The titles that made our lists are the keepers, the ones we couldn’t forget. Many of our editorial picks for the best books are also customer favorites and best sellers, but we love to spotlight the best books you might not otherwise have heard about, too.
The books included in Amazon’s Best Books program are entirely editorial selections. We are committed to helping customers find terrific gifts for booklovers and drawing more attention to exceptional authors. Our passion is for uniting readers of all ages and tastes with their next favorite reads.

In this episode, Mike talks to callers live on air about their Dolce Diet lifestyle success stories.

Mike Dolce is the 2013 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, TheMikeDolceShow.com and UFCFIT.com.

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Top 10 Foods to Buy Organic

These foods tested with the highest pesticide residue according to data from the USDA….so go organic!!
1. Apple
2. Strawberries
3. Grapes
4. Celery
5. Peaches
6. Spinach
7. Sweet Bell Peppers
8. Nectarines
9. Cucumbers
10. Cherry tomatoes
So next time you’re out shopping for your Dolce-Approved menu items, play it safe and leave the pesticides for the bugs. Choose clean foods first!

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Tips For Reducing Your Risk for Breast Cancer

by Samantha Wilkinson, MS, RDN, LD

Since October is National Breast Cancer Awareness Month, we thought it would be the perfect opportunity to provide some tips on reducing your risk for breast cancer. Guys, this includes you too!
There are many factors that can cause breast cancer, such as, family history, radiation exposure (Ladies, STOP putting your phones in your bras when you have no pockets!), etc. However, more and more studies reveal that living a healthful lifestyle can help reduce your risk for developing this type of cancer.
Now, as all men and women are susceptible to breast cancer, some populations are more at risk than others. Some risk factors associated with breast cancer are family history, ethnicity, menstruating before age 12, menopause after age 55, genetic mutations, becoming pregnant for the first time over the age of 30, overweight/obesity and older age. However, even if you fall into one of these high risk categories, there are still ways to help prevent it. High fiber foods along with those packed with vitamins and minerals may help protect against carcinogenic cell mutation. Here’s a list of foods to include in your diet to help reduce your risk:
Dark, green leafy vegetables: broccoli, spinach, Brussels sprouts, kale
Fruit: citrus fruits, berries
Legumes: beans, peas, lentils
Whole grains: oats, barley, whole grain breads and pastas
It is also important to participate in regular physical activity since weight is so closely related to cancer development. Even if that means adding some more physical activity to everyday activities. Park as far away from the door as possible, get a shopping cart (even if you don’t need it) for some resistance as you walk, go for a walk on your break, or just get up to stretch every 45-60 minutes.
Along with a good diet and exercise regimen, it is vital to do monthly self-exams, guys and girls included. You can perform them in the shower, and be sure to check the armpit area as that is often a susceptible spot for a lump. Ask a healthcare provider to go over which self-exam method is best for you.

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