Tag: the dolce diet

7 Foods That Can Help Clean Out the Body

by Samantha Wilkinson, MS, RDN, LD

Broccoli & Kale
Based on recent studies, the cells of these veggies can actually get rid of air pollutants. So what does that mean for our bodies? Well in a clinical trial of over 300 Chinese subjects, who consumed beverages and products with these cruciferous vegetables in them, urine outputs of 2 chemical pollutants, benzene and acrolein, were exhibited. We typically inhale benzene when pumping gas, and acrolein when around smokers. With the increasing rate of pollution on our planet, we need a way to combat those harmful chemicals, which we ingest unintentionally. So have a hearty serving of broccoli or kale, your lungs and body will thank you for it.
Celery
Typically known as the “toothbrush of the colon”, celery works as a natural laxative since it’s filled with soluble fiber, which absorbs water and forms a thick, gel-like mass in the digestive tract, increasing fecal transit for excretion, thus improving digestion. A 1-cup serving of chopped, raw celery contains 1.7 grams of dietary fiber, 0.7 grams of which are soluble fiber and 1 gram is insoluble fiber. Your total dietary fiber intake should ideally be 20-to-30 percent soluble fiber. It is also packed with vitamins and minerals, most of which are antioxidants.
Avocado
These guys contain monounsaturated fatty acids and glutathione, a compound that blocks the absorption of certain fats by the intestines that cause oxidative stress (free radical damage). Monounsaturated fatty acids help to increase HDL (good) cholesterol while lowering LDL (bad) cholesterol, reducing the risk for atherosclerosis, or hardening of the arterial walls due to plaque build up.
Onion & Garlic
These plants contain flavonoids, which stimulate the production of glutathione, an antioxidant produced by the liver. As a result, onion and garlic have significant anti-bacterial and immune-boosting characteristics.
Green tea
This tea is richer in antioxidants than white, black, and oolong teas. The caffeine in green tea also gives a diuretic effect, which helps to rid the body of bloating by reducing water retention.

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The Top 10 Items In My Kitchen

by Mike Dolce

Click above for more information on the sizes and benefits of the Berkey Water Filter.

1) Water. We use a water purifying system made by Berkey, which sits on on our counter top and can be filled directly from our tap. What I like about the Berkey system is how convenient and affordable it is. At less than 6 cents per gallon, we reduce 99.99 percent of all viruses, bacteria, chemicals, metals and more. It’s much less expensive than a complete home filter and more effective than one of those Pur® filters that hangs off your faucet.

2) Chia. Also known as a Warrior Food, chia seeds have been used for centuries by native tribes venturing out on hunting parties or in the midst of waging war. Why chia? Because this seed is power packed with essential fats, proteins, carbohydrates and fiber. It is very easy to store -natives carried it in satchels at the hip – and it mixes well with water as a beverage, or turns into a pudding.
 

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3) Coconut Oil. This oil is a mainstay for me. We can talk about the amazing benefit of medium chain triglycerides that it contains or the delicious creamy flavor it possesses. I have 1 tsp. of coconut oil in my black coffee to take the place of a sweetener and creamer. I also use it to make my famous Tropical Fried Chicken. We use this essential oil every day.

 

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4) Blendtec. This high-powered blender has completely changed my life. We make our own almond butter for heavens sake! Ice cream, soups, hummus, and of course smoothies. It’s paid itself off just in the amount of produce we’ve been able to use (a juicer just juices, but in a Blendtec we’re able to juice down the pulp and all!) and it’s expanded our ability to create recipes most traditional kitchens just aren’t equipped for.

5) Stainless steel cookware. This does include a good sharp knife! Our cookware is much like our mattresses, we should not go cheap or surely we will be disappointed with our purchase. I always make sure to stay away from any painted or coated surfaces. The last thing I want is chemicals leeching into my food at high temperatures when I’m trying to prepare a healthy meal for my family. Next, we need durability and craftsmanship that most quality stainless steel products will offer so the pans heat evenly, allowing you to fully utilize your entire cooking surface. Longevity. It is steel after all and it may be around long after you are!

6) Glass containers. This will allow us to store our food and juices in a non-porous, chemical free container allowing our nutrients to stay fresher with less chance of contamination as may happen with traditional plastic products. Glass is also much more durable if handled properly and should last through many decades of normal use.

7) Vegetables. I always make sure we have an abundance of fresh veggies on hand. I don’t get too crazy about exact types and always look for what is fresh, local, in season, 100 percent organic and non-GMO. With these criteria, I may have spinach, kale, chard, Brussels sprouts, asparagus and broccoli rotating through my menu with great frequency, as opposed to simply eating broccoli and spinach every day. We like to diversify our veggies.

8) Fruit. Very similar to veggies, we also like to rotate our fruit sources but we are a bit more selective as fruits can have a high sugar content and are only eaten at certain times in controlled amounts. Bananas and dates are very high in sugar and should be eaten after training. Grapes and apples are a bit milder and make great snacks. Berries and melons are easy to digest and perfect early in the day or as a dessert.

9) Eggs. I consider eggs to be a wonder food. They are delicious, highly nutritious and carry a ton of nutrition for such a small size. Eggs, when cutting weight, can be a lifeline to a normal life. I like to make eggs all sorts of ways when cutting weight. Omelets, scrambled, deviled, poached, fried, and quiche are just a few of my recipes. Mix up some peppers, onions, tomatoes, spinach and we have a party!

10) Oats & Oat Bran. These are a staple for me. The power of oats simply cannot be denied, and the ease of preparation, availability, cost effectiveness and nutrient per gram is stellar. Oats are my favorite way to start the day and mix so well with many vital nutrients.
 

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Burnin’ Love: Peppers and Their Nutritional Benefits

by Samantha Wilkinson, MS, RDN, LD

Chili peppers are especially popular to add to dishes to give an extra kick of flavor. They are part of the nightshade family, which includes potatoes, tomatoes and eggplant. They actually have no relation to black pepper, which is derived from the peppercorn plant.
The main ingredient, capsaicin, is what gives peppers their “heat” level, which ranges from sweet to fiery. Capsaicin produces endorphins, which naturally reduce stress and pain. Capsaicin has also been said to increase metabolism and fat oxidation. Most people think that the capsaicin is located in the seeds of the peppers, when actually most of it sits in the ribs or membrane of the pepper.

TIP: You should use gloves when handling especially hot peppers and avoid rubbing your eyes.

The heat levels of peppers is measured in Scoville Heat Units (SHU). The hottest reported pepper is the Carolina Reaper with a Scoville rating of 1.5 million units. A jalapeno scores between 2500 and 5000 units. The Carolina Reaper borders on impossible to eat and could cause severe damage to gum and mouth tissues based solely on its heat level. Some remedies for highly spicy peppers is consuming milk, dairy, bread or rice.

MYTH BUSTER: Alcohol only magnifies the burn, so DO NOT try to mask it with beer!

Peppers are a great source of vitamin C and beta-carotene, potassium and vitamin B6. They also contain decent amounts of fiber and vitamin K, and are generally low-calorie.
Here’s a list of peppers ranked from least to most spicy for you to try in your Dolce-Approved recipes:
Peppers and their Scoville Heat Units (SHU)
1 Sweet Bells, Sweet Bananas, Pimento (negligible SHU)
2 Anaheim, Pepperonicini, Cherry (100 – 1000 SHU)
3 Ancho, Poblano (1000 – 1500 SHU)
4 Rocotillo (2500 – 5000 SHU)
5 Serrano, Jalapeno (5000 – 15,000 SHU)
6 Hidalgo, Puya, Chipotle (15,000 – 30,000 SHU)
7 Chile De Arbol, Manzano (30,000 – 50,000 SHU)
8 Cayenne, Santaka (50,000 – 100,000 SHU)
9 Thai, Bohemian (100,000 – 350,000 SHU)
10 Habanero, Devil’s Tongue (350,000 – 855,000 SHU)
11 Ghost Pepper, Carolina Reaper (855,000 – 1.5 million SHU)

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Mike Dolce joined Joe Rogan Monday, September 8, 2014. Watch & listen now.

JRE #546 – MIKE DOLCE
Watch on YouTube
Watch on ONNIT

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What Are GMOs or Genetically Modified Organisms?

by Samantha Wilkinson, MS, RDN, LD

You may hear and see manufacturers boast that their product is non-GMO on their food packages. But what does that mean? A genetically modified organism is an organism whose genetic makeup has been changed using genetic engineering techniques, which includes physically inserting a piece of DNA via syringe or attaching the genes to a virus.
Basically, the genes of these foods become little X-Men with mutated genes. Some of the health risks associated with GMO consumption include: Intestinal bleeding/damage, stomach bleeding, allergy development, and potentially precancerous cell growth.
Always feed your body whole, earth-grown foods without pesticides, mutations or fillers. Also, look for packaging to state “non-GMO”, such as, eggs from non-GMO chickens, for example.
Below is a list of genetically modified foods that you should try to avoid at all costs (look at the ingredient list!):
Soy
• According to the USDA, in 2011, 94% of the soybean crops in the US were genetically modified
• Can be found in soy products, such as tofu, soy milk, soy sauce, miso, and tempeh, as well as any product containing the emulsifier lecithin (derived from soybean oil)
Corn
• According to the USDA, in 2011, 88% of the corn crops in the US were genetically modified
• Found in hundreds of products, including: breakfast cereals, corn-flour products (tortillas or chips), corn oil products (mayonnaise or shortening), and anything sweetened with high-fructose corn syrup, including, sweetened fruit drinks, cookies, yogurts, soups, condiments
• Avoid buying poultry, beef and eggs that have been fed a GMO diet (corn meal, corn products) and opt for free-range or grass-fed
Canola Oil
• According to the New York Times, in 2010, 90% of the canola crops in the US were genetically modified
• Found in any canola oil made in the USA
• Originated from grapeseed oil by breeders in Canada (the name is an abbreviation for “Canadian oil, low acid”)
• Comes from a genetically modified plant that is no longer harvested, but grows across the Dakotas, Minnesota, and Canada
Milk
• Contains recombinant bovine somatotropin (rBST), a synthetic hormone injected into cows to increase milk production
• 17% of US cows were injected with rBST in 2007 (most recent figure)
• Milk from rBST-treated cows contain increased levels of Insulin Growth Factor-1 (IGF-1), a hormone that may increase risks for certain cancers
• No label is required for milk from cows injected with rBST
• Non-rBST milk manufacturers will boast on the front label
Aspartame
• Artificial sweetener from genetically modified microorganisms
• Found in over 6,000 products, including diet sodas
• Avoid anything containing Nutrasweet, Equal (blue packets), or aspartame & opt for honey or agave syrup instead
Source

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Nutrition and fitness guru Mike Dolce joins Joe Rogan today at 7pm EST/4pm PST on the Joe Rogan Experience. Watch live via ustream.tv/joerogan

4 Healthy & Guilt-Free Late-Night Snacks

by Samantha Wilkinson, MS, RDN, LD

Late-night snacks don’t have to be synonymous with guilt! Try out these delicious treats when you get those evening cravings!

Apple Slices with Almond Butter & Raisins

Put a little spin on this classical snack by slicing the apples across like little doughnuts instead of traditional slices. Spread a small dollop of almond butter (just enough to cover the top of the slice, and sprinkle with a few raisins. It’s like a healthy cookie with the same crunch and sweetness!!

Frozen Fruit

Freeze your favorite fruits, such as, raspberries, sliced strawberries, cherries, grapes, banana slices or blueberries, for a quick, cool treat. Easy to make, easy to eat and less mess than ice cream or a popsicle.

Greek Yogurt-Filled Strawberries with Honey Drizzle

Take a whole strawberry and cut the stem off. Now core out the center of the strawberry. You can achieve this with a paring knife or a melonballer if you have one. Now fill the hole with some plain, non-fat Greek yogurt. Lightly drizzle with honey or agave syrup and enjoy!

Cookie Dough Greek Yogurt

I’ve saved the best for last! Who doesn’t love eating raw cookie dough? Since we were kids we’ve loved to go against Mom’s rule and dig our finger, or spoon, into the uncooked madness. However, here is a much healthier spin on our favorite guilty pleasure.
What You’ll Need:
•1 small container (6 oz, or 170g) of plain Greek yogurt
•1 tablespoon almond butter
•1 tablespoon honey or agave syrup
•¼ teaspoon pure vanilla extract
•pinch of sea salt (optional)
•1 tablespoon mini chocolate nibs
Simply combine all ingredients until smooth and indulge! The thickness of the honey combined with the thicker texture of the Greek yogurt will blend to make a more solid texture, closer to traditional cookie dough consistency.

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Food Label Nutrient Claims:
Is It Really Good for You or Just a Gimmick?

Samantha Wilkinson, MS, RDN, LD

Nutrient claims on food packages boasting of added health benefits are meant to grab the customer’s attention. This is basically a marketing scheme to get consumers to buy more of a company’s products. However, beware of false or misleading claims. For example, foods CANNOT say, “WILL reduce the risk of heart disease.” Instead they must state, “MAY help reduce the risk of heart disease.” There are also certain criteria, set forth by the Food & Drug Administration (FDA), that need to be met in order for the company to make that claim. What are those criteria? We’ve listed them below.
LOW CALORIE: 40 calories or less per serving
LOW CHOLESTEROL: 20 mg or less with 2 grams or less of saturated fat per serving
LOW SODIUM: 140 mg or less of sodium per serving
REDUCED: At least 25% less of the specified nutrient than the usual product
CALORIE-FREE: Less than 5 calories per serving
FAT-FREE/SUGAR-FREE: Less than ½ gram of fat or sugar per serving
HIGH IN: Provides 20% or more of the Daily Value of a specific nutrient per serving
HIGH FIBER: 5 or more grams of fiber per serving
GOOD SOURCE OF: Contains at least 10-19% of the Daily Value of a particular vitamin or nutrient per serving
So now that you know what the standards are, double-check the food labels to make sure they match up with the nutrient claim listed. Just do the math and if it doesn’t add up, avoid that product. If they are lying about nutrient values, what else could they be lying about (fillers, additives, preservatives)?

Source: Academy of Nutrition & Dietetics

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Should I Be Refrigerating That?

Samantha Wilkinson, MS, RDN, LD

It seems only natural that we would want to keep our crisp, fresh produce in a cool, dark place to preserve its nutrients. However, certain items produce too much sugar in the cold while others won’t ripen in cooler conditions. Here’s a list of foods you are probably refrigerating that you don’t need to:

Potatoes: starches turn to sugar in the cold
Onions: keep in the mesh bag they came in to continue air circulation
Garlic: the cold may make the garlic sprout too early; need air circulation 
Avocados: won’t ripen in the cold
Tomatoes: the cold breaks down the cellular structure of tomato skin, making them mushy
Bananas: again, cold slows down the ripening process; also turns the skin brown while inside remains intact
Melon (uncut)*: will ripen faster and remain sweeter on the countertop
*cut melon must ALWAYS be placed in the fridge
Peaches, apricots, nectarines, cherries & plums: start them off on the counter, then once they start smelling sweet, transfer them to the fridge
Honey: indefinite shelf-life and will crystallize in the refrigerator
FUN FACT: “Refrigerate After Opening” is required by law to be printed on the label of most bottled condiments. However, something like Soy Sauce needs no refrigeration since the sodium acts as a preservative anyway. If it isn’t oil-based, it doesn’t need to be refrigerated.
Remember to always use good judgment. If you’ve left something out on the counter for awhile and it is starting to emit a foul odor or is bruising, just toss it. Putting it in the fridge won’t save it. Better to be safe than sorry.
Source

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Give CrossFit a Try at Home

Samantha Wilkinson, MS, RDN, LD

Have you been wanting to try CrossFit, but are a bit intimidated by the movements or plethora of terminology? Try out these quick, bodyweight, CrossFit-based workouts to get you used to the flow and wording. Having a little bit of a base prior to walking into a box will make your Basics class/first class that much easier and enjoyable. Believe me, it’s A LOT to learn initially, but eventually it becomes second nature. Us CrossFitters are still learning new stuff every day! There’s also a list of commonly used CrossFit terms/abbreviations following the workouts for you to use as a reference.

10 minute AMRAP

(Complete As Many Rounds As Possible in 10 minutes of):
5 push-ups
10 Air Squats
15 Ab Mat Sit-ups (if you don’t have an ab mat, sub for anchored sit-ups)
**If you feel that the workout is too easy, simply go faster! Remember, CrossFit is all about constantly varied, functional movements performed at a high intensity!

5 RFT (Rounds For Time) of:

200 meter run
7 push-ups
10 step-ups
(You can use a garden box, bench or the second to last step of your stairs – be sure to stand up fully at the top of each step-up)
**Again, if it seems too easy, increase the intensity and go faster. If you feel comfortable, you may perform box jumps instead of step-ups ONLY after you’ve done a few workouts and feel confident enough to do so.
If you were to perform these workouts as written, you would have Rx’d the WOD (see below for explanation). However, both workouts listed are also easily scalable. One way to scale is to change the number of reps. For example, in the first WOD (workout of the day), you could change the rep scheme to 3-6-9. For the second WOD, you could cut the rounds down to 3, or keep the prescribed amount of rounds and cut the run down to 100 meters. There are endless possibilities for scaling options just between these two WODs and that’s what makes CrossFit so user-friendly!

Walking Through the Door

Once you decide to take that next (scary) step and enter a box, you’ll see WODs written out with certain weights listed or movements. For example, a Crossfit benchmark WOD, known as Fran, is one of the toughest, most coveted workouts written (Crossfit’s benchmark WODs are named after girls, and their Hero WODs are named after fallen soldiers/police/firemen, and are long, grueling workouts to represent the sacrifice these men and women made). If you meet a new Crossfitter for the first time, odds are one of their first questions will be “What’s your Fran time?”. It is programmed to test you at your limit, and most elite athletes can complete it in just over 2 minutes (that’s REALLY fast). Fran is a WOD for time, with a rep scheme of 21-15-9 of barbell thrusters at 95# for men and 65# for women (regardless of how much you weigh) and pull-ups (you can easily find a demo of this or any other Crossfit workout with a quick Google search or by visiting Crossfit’s main site: crossfit.com). This rep scheme means you would do 21 thrusters, then 21 pull-ups, then 15 thrusters, 15 pull-ups, 9 thrusters, and 9 pull-ups as fast as you are capable of going (rest is allowed in any Crossfit workout, just know you don’t get that rest time given back to you for your score). The pull-ups are to be unassisted, meaning no resistance band or box for help, and the barbell thrusters must be performed with the desired range of motion, which is hip crease below knee during the front squat, ending with a full lockout of the elbows with ears past elbows and barbell overhead. You would see it written like this on the whiteboard as you entered class:
“Fran”, For Time
21-15-9
Thrusters, 95/65
Pull-ups
If you completed this workout as written, in say 8:17 minutes, you would still receive an Rx. It doesn’t matter how fast or slow you did it, you still Rx’d Fran. Of course from here, ways to scale include, using a lighter weight for thrusters, using assistance for pull-ups, or scaling the rep scheme down to 15-12-9. There are still many more ways than even that. It all depends on your ability and comfort level. Now if you have shoulder issues, for example, you could sub out the movement completely so as not to aggravate the shoulder further.
CrossFit is made for everyone! Just scale appropriately, and make sure you find a box with a competent, experienced coach who can help teach you how to do so. Don’t let the false reputation that CrossFit causes injury mask your chance to try it out. The usually culprit for injury is either a stubborn athlete or a coach who shouldn’t really be coaching, not the programming.
Below is some common CrossFit terminology you will run into:

Crossfit Terminology

(some of these terms crossover into other fitness modalities)
AMRAP: As Many Rounds (sometimes Reps) As Possible
ATG: Ass to Grass (usually when referring to squats and range of motion)
Box: where Crossfitters meet to work out, a.k.a. gym
C&J: Clean and Jerk
DL: Deadlift 
DUs: Double Unders
EMOM: Every Minute On the Minute.
G2OH: Ground to Overhead
GHD: Glute-Ham Developer
GPP: General Physical Preparedness
HSPU: Handstand Pushup 
KTE: Knees to Elbow (while hanging from pull-up bar)
Met Con: Metabolic Conditioning
MUs: Muscle Ups 
OHS: Overhead Squat
PP: Push Press
PU: Pull-ups or sometimes Push-ups 
RFT: Rounds For Time
ROM: Range of Motion
Rx’d: As Prescribed; As Written; no adjustments/scaling made to WOD
RM: Rep Max
SDLHP: Sumo Deadlift High Pull 
T2B: Toes to Bar (while hanging from pull-up bar)
TGU: Turkish Get-Up
WOD: Workout of the Day

Disclaimer

You should seek medical supervision before beginning any diet or exercise program. Nothing written in this blog should be taken as a substitute for medical advice. This blog is for information purposes only. The publisher, author and all those involved with this blog have done so with honest effort and make no representations with respect to the accuracy of its contents. None involved with the production and distribution of this blog shall be held liable nor accountable for any loss or damage including but not limited to special, incidental, consequential or other. Mention of specific organizations, entities, individuals, companies or authorities does not imply endorsement by the author, publisher or any party involved with this blog nor does mention of specific organizations, entities, individuals, companies or authorities imply that they endorse this blog, its author, the publisher or any party involved with this blog. Information within this blog is general and offered with no guarantees on the part of the author, publisher or any party involved with this blog.

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