Tag: the dolce diet

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WHY YOU SHOULD NOT AVOID ALL FATS & CARBOHYDRATES by Aaron Fried
When people think about nutrition, their first thoughts are usually about calories. In today’s world, common knowledge about a given food stops at the amount of calories in each serving. Since fad diets, pre-set meal plans in the mail, and miracle pills have become the norm of ‘eating right’ in our world, it is rare to see someone looking beyond the first line of the “Nutrition Facts” label on their food packages.
Occasionally, people will check to see if their food is made up mostly of carbohydrates, fats, or proteins. Many of them are often tricked into avoiding fats, because “fat makes you fat,” or they steer clear from carbs for the same reason.

While it is definitely a good idea to avoid starchy, fatty foods like cookies and cake, both of which are high in fats and carbohydrates, that does not mean that fats and carbs are all bad. In fact, these are the main macronutrients which your body uses as building blocks or fuel.

It is always crucial to ask: What kind of carbs, fats, and proteins do we have in a given food? What else is in the food? Are there good fats and bad fats, for example? Of course, the curious and responsible eater looks for the answers to these questions, and eats accordingly.
Typically, protein is treated as always good, but the protein from a fast food cheeseburger or from genetically-modified soybeans is not as good for you as the protein in hemp seeds. Protein doesn’t have to come from the traditional sources; it’s in all sorts of foods. Kale, for example, has plenty of protein in its ridged green leaves. Some types of protein are better for your body than others, and – usually – a good rule of thumb is to stick to whatever is closest to nature.
Fat, too, doesn’t always mean the grease that oozes out of an order of fries. Oil isn’t always bad. Butter and lard, both fats that come from animals, tend to be bad for your body. Artificial substitutes for these, like margarine, often have trans-fats, which are even worse. Yet, your body’s cells are held together by fat, and you need it to function properly. Always be on the lookout for good fats, like coconut oil, which has certain types of saturated fats that your body can use for energy. Chia seeds, flax seeds, and hemp seeds all have plenty of omega-3 and omega-6 fatty acids, which have been shown to improve health in a wide variety of ways.

Carbohydrates aren’t limited to bread and pastries. Healthy foods like quinoa, brown rice, and sweet potatoes are full of carbs. Fruits and vegetables have lots of sugars, the most common form of carbs. Carbohydrates are your body’s main source of energy, and they shouldn’t be avoided, just eaten in moderation.

It is important to remember that when you eat a food, you make sure that its macronutrients come with a full complement of micronutrients, which are things like vitamins, minerals, antioxidants, and phytonutrients. Fats, proteins, and carbohydrates are like your engine’s fuel, but it cannot run on that alone. Like a car without motor oil and antifreeze, your body will break down without vitamins and minerals. The best place to find these are in natural foods fresh from the earth.

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Mike Dolce answers your questions. Topics include loose skin, preparing for military basic training, grip strength and more!
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, Vitor Belfort, Thiago Alves, Chael Sonnen, Quinton Jackson, Nik Lentz, Jake Ellenberger and more! His #1 international best-selling books include The Dolce Diet: 3 Weeks to Shredded, The Dolce Diet: Living Lean, & 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 & UFCFIT.com.

Listen here
Mike answers your questions and talks about his UFC Fan Expo experience, the Anderson Silva vs Chris Weidman fight, and more!
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, Vitor Belfort, Thiago Alves, Chael Sonnen, Quinton Jackson, Nik Lentz, Jake Ellenberger and more! His #1 international best-selling books include The Dolce Diet: 3 Weeks to Shredded, The Dolce Diet: Living Lean, & 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 & UFCFIT.com.

RECIPE: OUR DOLCE DIET SUMMER WATERMELON & AVOCADO SALAD
Ingredients
-2 avocados, peeled and cut into 1/2 inch cubes
-2 limes, juiced
-1/2 red onion, minced
-1 small watermelon, seeded and cut into 1-inch cubes
-2 Tbs of extra virgin olive oil
-1/2 cup cilantro, chopped
Dash of Pink Himalayan Sea Salt & pepper
Put avocado cubes in large bowl. Squeeze lime juice over avocado. Add in watermelon, cilantro and onion. Drizzle with olive oil. Add salt and pepper and carefully toss. Refrigerate about 30 minutes and serve!

WATCH THE VIDEO!

STUDIO CITY (CBSLA.com) — Get fit like a UFC fighter!
Mike Dolce, a renowned mixed martial arts coach, stopped by the KCAL9 studios Thursday to talk about the new Ultimate Fighting Championship’s at-home fitness and nutrition program, UFC FIT!
Dolce shared a few moves from the UFC FIT program that can be used to attain that “Knockout Summer Body!” All of the moves Mike demonstrated can be done in your living room!
• Overhead Squat with Dumbbells: A full-body exercise that focuses on glutes, thighs, shoulders and core.
o Head up with feet slightly wider than shoulder width; raise one arm straight up in the air, with the other arm hanging at your waist
o Slowly sit back into a full squat position while simultaneously lowering your raised arm, under full control.
o At the lowest point of your squat, you should be sitting back onto your heels to really activate those glutes.
o Now, reverse motion, standing back up while simultaneously raising the opposite arm.
o Complete 10 reps on each side.
• Drop Squat: Thigh and Glute specific
o Standing in a natural stance with your hands at eye level and elbows tucked in to your torso, keep your head up while looking straight forward.
o Focusing on one leg at a time, begin the motion, similar to a rear lunge by squatting onto your lead leg and bringing your rear leg behind your body. (Note: If you are standing on a typical analog clock, your lead foot points to the 12 o’clock position, while your rear leg reaches to the 4 or 6 o’clock position.
o Pause at the bottom and really sit into that glute before reversing motion.
o Complete 10 reps on each side.
• Push-up with Alternating Arm Raise: Focuses on the shapely muscles of the shoulders and arms as well as core.
o Starting in a traditional push-up position, lower yourself as you would normally, being sure to keep your tummy tight.
o Pressing yourself back up to the top position, extend one arm in front of you, knuckles to the ceiling, until your body is one straight line.
o Lower that arm and continue your next push-up, alternating the opposite arm raise on each rep.
o NOTE: To really kick this up a notch, grab a light dumbbell in each hand but make sure your knuckles clear the floor at the bottom.
o Complete 5 reps on each side for a total of 10 reps per set
• Bow & Arrow: Full body focus with an emphasis on glutes, hamstrings, lower back, core and shoulders.
o Starting on the floor, on your hands and knees, grab your left with your right hand and gently pull it as close to your chin as you can, increasing flexibility and range of motion.
o Next, extend your left leg straight behind you trying to press your heel into the wall directly behind you while also extending your right arm straight ahead.
o Your body should form a straight line, just like an archer, pulling back her bowstring.
o Pause and squeeze each rep to really activate those core muscles.
o NOTE: Be sure to keep your tummy tight throughout this exercise.
o Complete 10 reps on each side.
For more on the program, visit UFCFIT.COM

LISTEN HERE
Mike Dolce answers your questions! Topics include how to hydrate after a wild night of partying, how to time your meals for optimal weightloss, workouts for obese folks, what food to bring while backpacking, weightlifting belts & straps and more!
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, Vitor Belfort, Thiago Alves, Chael Sonnen, Quinton Jackson, Nik Lentz, Jake Ellenberger and more! His #1 international best-selling books include The Dolce Diet: 3 Weeks to Shredded, The Dolce Diet: Living Lean, & 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 & UFCFIT.com.