Tag: the dolce diet

What Foods Should I Eat for Protein?

By Nicole Kiley, MSc, RD

Depending upon your size and activity level, your protein needs can range from 15-30 grams of protein at meals and snacks. Those who require increased calories, may consume even larger amounts of protein at their main meals. Build your protein-packed meals from the foods listed below. Take note that there may be sources of protein on your plate outside of meat. Take advantage of this by building a balanced plate with as many food groups as possible!
Meat/Fish/Poultry
1 oz. protein = 7 grams protein
3 to 5 oz. = 21 to 35 grams protein (3 oz. = the palm of your hand)
Tofu
½ cup = 10 grams protein
Eggs
1 whole egg = 7 grams protein
1 egg white = 3.5 grams protein
Dairy
1 cup organic cow’s milk = 8 grams protein
1 cup organic, non-gmo soymilk = 8 grams protein
1 oz. grass-fed cheese = 7 grams protein
½ cup Greek yogurt = ~15 grams protein
½ cup regular yogurt = ~5 grams protein
1 scoop whey protein isolate = 15 to 30 grams protein
Beans & Grains
½ cup beans = 6 grams protein
1 cup quinoa = 8 grams protein (1 cup grains = the size of a closed fist)
Nuts & Seeds
¼ cup almonds/peanuts = 6-7 grams protein
2 Tbsp. almond butter = 6-7 grams protein
1 Tbsp. chia seeds = 2 grams protein
1 Tbsp. hemp seeds = 5 grams protein
Veggies
1 cup organic edamame = 17 grams protein
½ cup green peas = 4 grams protein
1 cup spinach = 5 grams protein

Nicole is the Head Registered Dietitian at The Dolce Diet. She believes that long-term health is achieved through an individualized approach to nutrition that is not only evidence-based, but also sustainable and enjoyable. Serving both our private clients and professional athletes, Nicole aims to empower individuals with confidence and education, fully equipping them to reach and maintain their health goals.

4 Recipes That Will Turn You into a Veggie-Lover

By Nicole Kiley, MSc, RD

Cauliflower No-Crust Quiche Recipe

Serving size: 1 slice
Serves 4
Calories: 203; Total Fat: 14g; Saturated Fat: 6g; Cholesterol: 282mg; Sodium: 492mg; Total Carbohydrate: 7g; Dietary Fiber: 1g; Sugars: 4g; Protein: 13g
Ingredients
2 teaspoons olive oil
½ cup chopped onions
5 large eggs
½ cup low-fat milk, rice milk or soy milk
½ teaspoon salt
1½ cups chopped cauliflower
½ cup shredded low-fat cheddar cheese
1 teaspoon paprika
Directions
• Preheat oven to 375°F. Lightly oil an 8-by-8-inch casserole dish or 9-inch pie pan with olive oil or butter. Spread onions evenly in the dish and place in the oven while you prepare the other ingredients.
• In a small bowl, beat eggs, salt and milk with a whisk.
• Remove dish from oven with mitts and spread cauliflower and cheese evenly. Pour egg mixture over cauliflower, onions and cheese. Sprinkle with paprika.
• Bake for 30 minutes, until cauliflower is cooked and casserole is golden brown.
Cooking Tips
– Quiche can be refrigerated in a sealed container for 2 to 3 days.
– Broccoli can be used as a substitute for cauliflower.

Cheesy Chickpea and Broccoli Bake Recipe

Serving size: 1½ cups
Serves 6
Calories: 340; Total Fat: 15g; Saturated Fat: 6g; Cholesterol: 30mg; Sodium: 456mg; Total Carbohydrate: 34g; Dietary Fiber: 9g; Sugars: 6g; Protein: 19g
Ingredients
1 large bunch (about 1 pound) fresh broccoli, rinsed and cut into medium pieces (include tender parts of stems and leaves) or a 1-pound bag frozen broccoli florets (thawed)
1 15½-ounce can chickpeas, drained and rinsed
1 tablespoon extra virgin olive oil
Sea salt and black pepper to taste
1 cup shredded grass-fed cheddar cheese
Directions
• Preheat oven to 400°F.
• If using fresh broccoli, lightly steam it first: Place raw broccoli pieces in a steamer basket inside a saucepan filled with 1 inch of water. Steam on medium heat for 5 minutes or until broccoli is just tender and bright green. Or, steam fresh broccoli in the microwave: Place raw broccoli pieces in a large microwave-safe dish or bowl with ½-inch water at bottom. Cover with a microwave-safe plate and microwave on high for 3 minutes or until just tender and bright green. Drain water.
• Toss steamed broccoli and chickpeas with olive oil. Place in a 9-by-9-inch baking pan.
• Add salt and black pepper to taste. Top evenly with grated cheese.
• Bake 10 to 15 minutes, or until cheese is melted. Remove from oven and serve immediately.

Gazpacho Recipe

Serving size: 1 cup
Serves 8
Calories: 190; Total fat: 13g; Saturated fat: 2.5g; Cholesterol: 0mg; Sodium: 440mg; Total carbohydrates: 17g; Dietary fiber: 5g; Protein: 5g
Ingredients
3 large tomatoes, diced
1 green bell pepper, seeded and diced
1 cucumber, diced
1 ripe avocado, peeled, seeded and diced
½ medium-size red onion, diced
¼ cup diced Kalamata olives, about 4 to 6 olives
3 tablespoons fresh cilantro, diced
2 tablespoons fresh basil, diced (or 2 teaspoons dried)
2 tablespoons fresh parsley, chopped
1 tablespoon fresh dill, diced (or 1 teaspoon dried)
2 cloves garlic, minced
2 tablespoons extra-virgin olive oil
2 tablespoons apple cider vinegar
1 teaspoon hot sauce
1 46-ounce can reduced-sodium tomato juice
¼ to ½ teaspoon freshly ground black pepper
Directions
• Combine all the ingredients in a large bowl, stirring well. Cover and refrigerate at least 2 hours before serving.
• Substitute an equal volume of vegetable juice (regular or spicy) for the tomato juice.

Red Potato Salad with Green Beans and Tomatoes Recipe

Serving size: 1 cup
Serves 8
Calories: 115; Total Fat: 2g; Saturated Fat: 0g; Cholesterol: 0mg; Sodium: 215mg; Carbohydrates: 22g; Fiber: 3g; Protein: 3g
Ingredients
2 pounds small red potatoes
½ pound fresh green beans, trimmed and cut into 2-inch pieces
2 cups cherry or grape tomatoes, cut in half
½ cup chopped green onions
½ cup chopped thinly sliced basil
3 tablespoons red wine vinegar
1 tablespoon lemon juice
1 tablespoon extra virgin olive oil
1 tablespoon Dijon mustard
½ teaspoon salt
¼ teaspoon pepper
2 cloves garlic, minced
Directions
• Place potatoes in a medium saucepan; add water to cover potatoes. Bring to a boil. Reduce heat, and simmer 10 minutes or until almost tender. Add green beans and cook 5 minutes longer or until beans are crisp-tender. Drain. Rinse with cold water; drain well.
• Cut potatoes into 1-inch pieces. Combine potatoes, green beans, tomatoes, green onions and basil in a large bowl.
• Whisk together vinegar, lemon juice, oil, mustard, salt, pepper and garlic in a small bowl. Pour dressing over potato mixture, and toss gently. Cover and chill at least 1 hour.

Nicole is the Head Registered Dietitian at The Dolce Diet. She believes that long-term health is achieved through an individualized approach to nutrition that is not only evidence-based, but also sustainable and enjoyable. Serving both our private clients and professional athletes, Nicole aims to empower individuals with confidence and education, fully equipping them to reach and maintain their health goals.

Simple Steps to Selecting Ripe Fruit

By Nicole Kiley, MSc, RD

There is nothing worse than purchasing a piece of fruit that is either too old or not yet ripe. Especially avocados (those suckers ain’t cheap)! Today we are going to blow your mind with simple steps to selecting ripe fruit. Do your kids go to the store with you? Keep them entertained by giving them the job of picking the perfect fruit!

The Avocado

Follow these bulletproof steps to ensure your next avocado has a creamy, luscious green interior.
Step 1: Select an avocado that is firm, but gives slightly upon squeezing. We don’t want an avocado brick or a mushy mess.
Step 2: Pull back the stem. That’s the little nob on the top of the avocado. Don’t be scared, flick that sucker right off. If you expose a bright green goddess, you’re good to go. If it’s dark, put it down and slowly back away.

The Pineapple

We’ve all stared at a pineapple and thought, “Where do I start.” Not anymore!
Step 1: Select a pineapple that is plump and fresh looking. A pineapple with green leaves is a good indicator of freshness.
Step 2: The body should be firm – not soft. It’s important to note that the color of the pineapple does not necessarily indicate ripeness. Green pineapples can be ripe too.
Step 3: A pineapple will not ripen any further after it is picked. Plan to consume your pineapple early in the week, or keep it refrigerated to preserve freshness.

The Honeydew

Use these steps to select the perfect melon!
Step 1: Choose a honeydew that is uniform in color, ranging from yellow to white. Avoid honeydews with green coloring, as this indicates under-ripeness.
Step 2: Select a melon that is free of soft or discolored spots.
Step 3: Choose a honeydew that is heavy for its size, as this is a sign of increased sweetness. Honeydews will continue to ripen after being harvested.
Step 4: Give it a sniff. Perfectly ripe honeydew will have fresh, sweet sent.

Nicole is the Head Registered Dietitian at The Dolce Diet. She believes that long-term health is achieved through an individualized approach to nutrition that is not only evidence-based, but also sustainable and enjoyable. Serving both our private clients and professional athletes, Nicole aims to empower individuals with confidence and education, fully equipping them to reach and maintain their health goals.

4 Fun Water Alternatives

By Amber Lowry

Water is without a doubt the big kahuna of the hydration game. But staying hydrated doesn’t have to be limited to plain old water. Switching up sipping options can help keep you both accountable and motivated to replenish your body with vital nutrients all day long. Check out these water alternatives!

1. Coffee

Aside from the often necessary caffeine boost, research shows that coffee can actually do right by your health. Studies have shown that coffee has the potential to lengthen lifespan by protecting DNA from oxidative stress, a precursor to disease, with dark roast being cited as the most protective. One study even found a correlation between regular coffee consumption and longer telomeres (caps at the end of DNA strands). But loading up on refined sugar and low quality creamers isn’t doing you any favors. Next time opt for organic coffee and higher quality options like grass-fed heavy cream or an unsweetened almond or coconut creamer. For an extra kick of healthy fat, add a dash of coconut or MCT oil. Natural sweeteners like stevia can be used in small amounts.

2. Tea

Drinking tea, especially green tea, has shown various health benefits including potential weight loss/thermogenic properties. This is because of the metabolism-boosting catechins found in green tea. This metabolic boost is why green tea is a part of programs like 3 Weeks to Shredded. As one of the most potent sources of antioxidants, green tea can also improve energy and immunity. A fun way to get green tea into your life is with the Dolce Green Tea GO! Drink.
Dolce Green Tea GO! Drink
To make it, you need:
• 2 Tbsp. water
• 2 Tbsp. hemp seeds
• 2 Tbsp. chia seeds
• 1 green tea bag
• 1 tsp. honey
• 1 cup frozen blueberries
• 1/2 banana
• 3/4 cup almond milk
Directions:
1. Brew 8 oz. (regular coffee mug size) of green tea and stir in honey and set aside.
2. Add all ingredients to the blender, green tea last.
3. Blend until creamy.

3. Bone Broth

Who doesn’t love a hot, flavorful cup of broth during the chillier months? But there’s even more to love: bone broth has been known to exhibit an impressive resume of health benefits. Acting as a natural hub of amino acids and other nutrients, some benefits of bone broth consumption include resealing a leaky gut, reducing inflammation, boosting immunity, healing skin and preventing it from damage (wrinkles, cellulite, etc.), as well as curing arthritis, asthma, allergies and other autoimmune conditions.
Heat it up and sip it plain, or season it with fresh herbs and spices like Himalayan sea salt and turmeric. Bone broth can be made at home by soaking chicken or beef bones in water over an extended period of time, or can be purchased frozen or in a carton at your local health food store. Be sure to read up on the ingredients of whatever bone broth you buy and steer clear of additives like MSG.

4. Kombucha

Though kombucha is fermented tea, this liquid probiotic warrior deserves its own spot on the list. While research into gut bacteria is still young, it is generally accepted that kombucha is a good way to fortify your gut with friendly bacteria. It’s naturally carbonated, making it a great soda replacement for bubble lovers.

References

Bakuradze, T., Lang, R., Hofmann, T., Eisenbrand, G., Schipp, D., Galan, J., & Richling, E. (2014). Consumption of a dark roast coffee decreases the level of spontaneous DNA strand breaks: a randomized controlled trial. European Journal Of Nutrition, 54(1), 149-156. http://dx.doi.org/10.1007/s00394-014-0696-x

Chacko, S. M., Thambi, P. T., Kuttan, R., & Nishigaki, I. (2010). Beneficial effects of green tea: A literature review. Chinese Medicine, 5, 13. http://doi.org/10.1186/1749-8546-5-13

Liu, J., Crous-Bou, M., Giovannucci, E., & De Vivo, I. (2016). Coffee Consumption Is Positively Associated with Longer Leukocyte Telomere Length in the Nurses Health Study. Journal Of Nutrition, 146(7), 1373-1378. http://dx.doi.org/10.3945/jn.116.230490

Scaldaferri, F., Lopetuso, L. R., Petito, V., Cufino, V., Bilotta, M., Arena, V., … Gasbarrini, A. (2014). Gelatin tannate ameliorates acute colitis in mice by reinforcing mucus layer and modulating gut microbiota composition: Emerging role for “gut barrier protectors” in IBD? United European Gastroenterology Journal, 2(2), 113–122. http://doi.org/10.1177/2050640614520867

4 Yummy Stir-Fry Recipes

By Nicole Kiley, MSc, RD

Paprika Chicken, Asparagus, and Sun-Dried Tomato Stir-Fry

Serves 4
Ingredients
1/3 cups sun-dried tomatoes
2 Tbsp. avocado oil
1 lb. chicken thighs (boneless, skinless, sliced into thinner strips)
¼ tsp. sea salt
½ tsp. paprika
1 lb. asparagus (ends tripped, cut in half)
Instructions
1. Chop sun-dried tomatoes (drained of most oil) into smaller bites.
2. Heat half the amount of chopped sun-dried tomatoes and oil in a large skillet on medium heat. Add boneless, skinless chicken thighs, sliced into thinner strips. Cook oil and sun-dried tomatoes. While cooking, season thighs generously with salt (~1/4 tsp.), and sprinkle with paprika from all sides (~1/4 to ½ tsp. to taste). Chicken should be nicely colored but not too red. Cook chicken until completely cooked through. Remove chicken from the skillet, leaving the oil in the skillet.
3. Add asparagus to skillet with the remaining half of sun-dried tomatoes. If there is not enough oil in the skillet from the chicken, add 1 Tbsp. more of oil. Season asparagus generously with salt, and cook asparagus with sun-dried tomatoes in oil on medium heat for roughly 5 minutes. Remove from heat, cover the skillet with the lid, and let the asparagus continue cooking, off heat, until crispy.
4. Add chicken back to the skillet, reheat, and serve.

Chicken & Vegetable Medley

Serves 4
Ingredients
2 medium chicken breasts, cubed
1 red bell pepper, chopped
1 yellow bell pepper, chopped
½ sweet onion, chopped
1 zucchini, chopped
1 cup broccoli florets
1 plum tomato, chopped
2 Tbsp. avocado oil
½ tsp. sea salt
½ tsp. black pepper
1 tsp. Italian seasoning
¼ tsp. paprika
1 Tbsp. avocado oil
Instructions
1. In a large skillet, heat 1 Tbsp. avocado oil on medium heat. Add half sea salt, pepper, Italian seasoning and paprika and cook until chicken fully cooked through. Set chicken aside.
2. Add veggies to skillet as well as second half of seasonings and spices. Once tender, add chicken back to skillet, reheat and serve hot!

Shrimp Vegetable Stir-Fry

Serves 6
Ingredients
1 cup rice, dry
6 Tbsp. low-sodium soy sauce
6 Tbsp. water
¼ cup raw honey
2 Tbsp. cider vinegar
2 Tbsp. cornstarch
2 Tbsp. avocado oil
2 garlic cloves
2 cups broccoli florets
1 cup baby carrots
1 white onion, chopped
½ tsp. black pepper
1 cup sliced mushrooms
1 ½ lb. uncooked wild-caught shrimp, peeled & deveined
Instructions
1. Cook rice according to package directions and set aside.
2. In a small bowl, whisk the soy sauce, water, honey, cider vinegar, and cornstarch. Set sauce aside.
3. Add avocado oil to pan and heat on medium. Stir in garlic and cook for 10 seconds. Add the broccoli, carrots, onion, and black pepper; cook and stir until broccoli and carrots are tender, roughly 5 minutes. Stir in the mushrooms and cook for 2 minutes. Remove the vegetables from the skillet and set aside.
4. Pour sauce in heated pan and cook for 1 minute. Add the shrimp to the sauce and stir until the shrimp are bright pink on the outside and the meat is no longer transparent in the center. The sauce will also thicken; takes roughly 3 minutes. Stir the vegetables back into the pan and serve over cooked rice. Enjoy!

Orange Chicken w/ Quinoa and Broccoli

Serves 6
Orange Chicken Ingredients
2 lb. boneless, skinless chicken breasts, cut into bite-sized pieces
Sea salt & pepper
2 Tbsp. extra virgin olive oil
Orange chicken sauce (see ingredients below)
Toppings: thinly-sliced green onions, toasted sesame seeds, orange zest
Orange Chicken Sauce Ingredients
3 cloves garlic, minced
½ cup freshly squeezed orange juice
½ cup raw honey
1/3 cup low-sodium soy sauce
¼ cup rice wine vinegar
3 Tbsp. cornstarch
½ tsp. ground ginger
½ tsp. white pepper
Zest of one orange
Pinch of crushed red pepper flakes
Quinoa Ingredients
1 cup dry quinoa
2 cups organic low-sodium chicken broth
Instructions
1. Cook quinoa according to package directions using chicken broth as liquid and set aside.
2. To make orange chicken sauce: whisk all ingredients together until combined. If you would like the sauce to be even sweeter, add an extra 2 to 4 tablespoons of honey.
3. Season chicken generously with salt and pepper.
4. Heat oil in a large sauté pan over medium-high heat. Add chicken and sauté for about 4 to 6 minutes, stirring occasionally, until the chicken is browned and nearly cooked through.
5. Pour in the orange chicken sauce, and stir to combine. Let the sauce come to a boil, then boil for an additional minute or two until thickened. Remove from heat and serve immediately over quinoa. Garnish with green onions, sesame seeds and additional orange zest.

Nicole is the Head Registered Dietitian at The Dolce Diet. She believes that long-term health is achieved through an individualized approach to nutrition that is not only evidence-based, but also sustainable and enjoyable. Serving both our private clients and professional athletes, Nicole aims to empower individuals with confidence and education, fully equipping them to reach and maintain their health goals.

3 Simple Salad Dressing Recipes

By Mary Spiegelberg

Tired of the plain old “oil and vinegar” salad dressing? Have you every found it hard to find a store-bought salad dressing with fresh, preservative-free ingredients? Make your own! Try one of these 3 simple salad dressings below. When you do, tag us in your post by using #dolcediet, @thedolcediet or @dolcedietitian!

Modern Mediterranean

Enjoy this delicious dressing over a Greek salad with onions and olives!
Ingredients
½ cup feta cheese crumbles
1 Tbsp. parsley, chopped
1 tsp. dried oregano
1 plum tomato, diced
Instructions
• Mash feta cheese crumbles in a small bowl and whisk in chopped parsley, oregano and tomato.

Garlic Garden

This unique salad dressing is a wonderful addition to a chicken salad. It contains parsley, which is rich in vitamin K, C, folate and iron. There is a LOT of flavor in this one!
Ingredients
2 Tbsp. red onion, minced
½ garlic clove
2 Tbsp. fresh parsley
1 tsp. dried oregano
½ tsp. sea salt
2 Tbsp. red wine vinegar
½ cup extra virgin olive oil
Instructions
• Take minced red onion and place it in cold water for 15 minutes and then drain.
• Add garlic clove, parsley, oregano and sea salt to cutting board. Chop all your ingredients and mash them into a paste. Transfer to bowl.
• To finish, add olive oil, red wine vinegar, and onion and to bowl with garlic mixture and whisk.

Purely Nuts!

Drench my salad with a dressing high in omega 3’s and other vitamins and minerals? Yes, please! This Purely Nuts dressing recipe goes perfectly over a zesty apple spinach salad.
Ingredients
¾ cup extra virgin olive oil
3 Tbsp. toasted walnuts
3 Tbsp. lemon juice
1 cup freshly chopped basil
1 garlic clove
1 tsp. sea salt
Instructions
• Add ingredients to a blender, then serve.

Mary Spiegelberg is a future dietitian currently pursuing a degree in Dietetics and Food Administration with a minor in Food Science at Cal State Long Beach. Primary field of concentration in Sports Nutrition. Member of UCLA’s Performance Nutrition Team who work to fuel, sustain and improve performance of collegiate athletes. Newport Beach native and proud owner of Hooked Boxing, LLC. Spin, fight and travel enthusiast!

Post-Workout Nutrition Tips
You Went, You Sweat, but Now What?

By Mary Spiegelberg and Nicole Kiley, MSc, RD

You got out of bed, hit the gym and now the world and day are yours for the taking! Well, that is right after you do a few of the essentials. Most of them are pretty straight forward…get home, shower off the sweat, throw some clean clothes on, let your boss know you are running late (again), find those keys you swore you just set down- you know, the usual stuff. In all of that hustle, it is no surprise that post-workout nutrition is abandoned.
The science of recovery nutrition ultimately boils down to the combination of four main categories: Carbohydrates, Proteins, Fluids and Electrolytes. The combination of these elements is needed in order to refuel, rehydrate, repair and rebuild muscles after a training session.
During intense activity, your body uses glycogen (carbohydrates) for fuel. Think of it as a pool of potential energy stored in your muscles. As you exercise your glycogen stores are depleted, which causes fatigue and a decrease in athletic performance. Consuming carbohydrates immediately after working out will replenish depleted glycogen stores. Carbohydrates also help us absorb protein!
Protein is another macronutrient critical for recovery. Protein’s primary role is to rebuild and repair the damage done to muscles. Protein helps to preserve and/or build lean body mass, so whether you are looking to lean out or put on a few pounds of muscle, consuming adequate protein is essential.
Next is fluids. Over two-thirds of your body is made of fluid and your level of hydration directly affects recovery. Did you know the more dehydrated you are the longer it takes your body to restore normal fluid balance? Another fun fact, the more dehydrated you are, the more inefficiently you burn carbohydrates! These effects are coupled with potential decreases in energy, performance, headaches, and fatigue. If you are going for a long run or are training in the heat, it may be beneficial for you to weigh yourself before and after your workout. You don’t have to get crazy with it, but for every pound lost through exercise, it is recommended you drink between 16 and 24 oz. of fluid. This will help you restore proper fluid balance.
Last but not least, electrolytes! The general exerciser may not have to worry about this category, as most of our meals contain electrolytes (sodium, potassium, calcium, magnesium, chloride). However, if you are training for longer than an hour and a half, or consider yourself an excessively salty sweater, you may be at risk for electrolyte imbalance. Electrolytes are critical for survival and contribute to fluid balance, muscle (and heart) contraction, and nerve impulses. Extreme electrolyte imbalance (hyponatremia – low sodium) can be deadly, so if you’re going for a hard, long training session, feel free to add a dash of salt to your next meal. You can even add a quick dash of salt and fresh squeezed lemon to your water during training!
So both carbohydrates and protein are needed for recovery, but how much? It is recommended that one consume a carbohydrate to protein ratio between 2:1 and 4:1 depending on the intensity and duration of their workout and goals. Where do you fall in those ranges? Below we’ve created a quick and dirty list of recovery meals based on sample training and goals.

*Note: these nutritionals are a rough estimate and can be further adjusted to meet your specific needs.

Strength Training

Goal: increase strength, build muscle
Weighing 150 pounds
2 or 3:1 carbohydrate to protein ratio
Strawberry Banana Smoothie
55 g Carb to 25 g Protein
12 oz. coconut water
¾ scoop Dolce Whey or ¾ cup plain Greek Yogurt
1 small banana, frozen
1 cup frozen strawberries
1 large handful baby spinach
1 Tbsp. chia seeds

Endurance Training

Goal: optimize training, performance
Weighing 150 pounds
*Note for exercise >90 minutes, recommended 30-60g carbs per hour during exercise in addition to the recovery meal listed below. With extended endurance training, you will also need to replenish fluid and electrolytes
4:1 carbohydrate to protein ratio
Breakfast Bowl w/ Hardboiled Egg
80 g Carbohydrate to 20g Protein
½ cup rolled oats
1 small banana, sliced
2 Tbsp. natural peanut butter
1 Tbsp. honey
2 tsp. hemp seeds
Cinnamon
1 pasture-raised egg, hardboiled

Circuit Training/Mixes it Up

Goal: weight management, general wellness, weight loss
Weighing 150 pounds
1 or 2:1 carbohydrate to protein ratio
Yogurt Parfait
30 g Carb to 30g Protein (1:1)
¾ cup Greek yogurt
1 Tbsp. chia seeds
¼ cup organic granola
1/3 cup mixed berries
Chicken or Beef Bowl w/ Fresh Fruit
60 g Carb to 30g Protein (2:1)
3 oz. boneless, skinless chicken breast or grass-fed steak
1 cup cooked rice
1 cup cooked veggies
Scallions
Hot sauce
½ cup fresh berries or tangerine
While finding time for a workout can be a task in itself, ensure you take the time to plan your recovery nutrition! You have a window of opportunity to capitalize on your hard work by giving your body what it needs to adapt. Don’t forgo this chance because of poor planning. Get those results you are looking for by consuming your post work-out meals within 15 to 60 minutes of completing a workout. Your body will thank you!

Nicole Kiley is the Head Registered Dietitian at The Dolce Diet. She believes that long-term health is achieved through an individualized approach to nutrition that is not only evidence-based, but also sustainable and enjoyable. Serving both our private clients and professional athletes, Nicole aims to empower individuals with confidence and education, fully equipping them to reach and maintain their health goals.

Mary Spiegelberg is a future dietitian currently pursuing a degree in Dietetics and Food Administration with a minor in Food Science at Cal State Long Beach. Primary field of concentration in Sports Nutrition. Member of UCLA’s Performance Nutrition Team who work to fuel, sustain and improve performance of collegiate athletes. Newport Beach native and proud owner of Hooked Boxing, LLC. Spin, fight and travel enthusiast!

3 Homemade Salsa Recipes

By Mary Spiegelberg

Whether you’re hosting a fight night or need an added spin to your salsa game, these salsa recipes are sure to please the taste buds and take both your appetizers and meals to the next level!

Mango Lime Salsa

Mango has been shown to protect against colon, breast and prostate cancers! Reap the flavor and health benefits of this simple five-ingredient salsa! Add all ingredients to a bowl, toss, and serve. It is as simple as that!
Ingredients
2 mangos, diced
1 red onion, diced
2 jalapeños, seeded and diced
½ cup freshly chopped cilantro
¼ to ½ lime, squeezed
Serve with:
Fish Tacos on whole wheat tortillas
Ahi Tuna Tostadas topped with a drizzle of soy
As a dip for 2-inch slices of bell peppers

Source

United States of Salsa

This colorful salsa dish will have your eyes as excited as your tummy! Strawberries are excellent antioxidants and are rich in magnesium, dietary fiber and potassium!
Ingredients
3 Tbsp. lime juice
2 tsp. agave nectar
1 small garlic clove, minced
¼ tsp. salt
1 cup blueberries
1 medium jalapeno, chopped
½ cup freshly chopped cilantro
¾ cup jicama, diced
1 cup fresh strawberries, chopped
½ cup white onion, chopped
Serve with:
Organic corn chips
On top of a bed of fresh greens accompanying a powerful protein source like a prime cut of steak.

Source

Holy Smokes!

Every now and then it’s time to spice things up! Knock your own taste bud socks off with this flaming salsa. In addition to satisfying your spicy craving, this salsa is loaded with heart-healthy fats, potassium and fiber!
Ingredients
½ lb. husked and quartered tomatillos
2 stemmed and quartered poblano chilies
1 to 2 jalapeños, chopped
2 garlic cloves, peeled
1 onion, peeled and quartered
2 Tbsp. extra virgin olive oil
½ cup freshly chopped cilantro
½ tsp. ground toasted cumin
1 avocado, pitted and halved
Lime juice and sea salt to taste
Instructions
• Preheat your oven to 425 degrees and line a sheet pan with parchment paper. Take your tomatillos, chilies, onions and garlic and place them on the parchment paper. Drizzle olive oil over their tops. Toss ingredients together and add salt to taste. Let roast in oven for 20 minutes, stirring halfway through. When softened, remove from oven.
• Take your roasted veggies as well as any juice left over and place in a food processor or blender. Pulse the mixture so it is blended but not puréed. Finally, add cilantro, cumin, avocado and lime juice and blend. Refrigerate before serving.
Serve with:
• Roasted zucchini and squash (for a spicy appetizer)
• Chicken or white fish tacos

Source

Future dietitian currently pursuing a degree in Dietetics and Food Administration with a minor in Food Science at Cal State Long Beach. Primary field of concentration in Sports Nutrition. Member of UCLA’s Performance Nutrition Team who work to fuel, sustain and improve performance of collegiate athletes. Newport Beach native and proud owner of Hooked Boxing, LLC. Spin, fight and travel enthusiast!

11 (Surprisingly) High-Fiber Foods

By Nicole Kiley, MSc, RD

Fiber has been well touted for its role in digestive health, blood sugar management, satiety, colorectal cancer prevention and weight management. The National Institute of Health currently recommends a daily fiber intake of 25 grams (g) females and 35 grams per day for males. The average American diet falls far below this recommendation and health can be compromised as a result. If your diet is lacking in whole grains, fruits and vegetables, it’s important to increase your fiber intake slowly. Adding too much too soon can cause stomach discomfort and even constipation. Instead of overloading one meal with a large fiber dump, spread your fiber out over all meals and snacks. If you have trouble having a daily bowel movement, this topic may apply to you! Below are 11 fiber-rich foods you may want to incorporate into your diet.
1. Raspberries – 8 g per cup
2. Blackberries – 8g per cup
3. Pear, with skin – 5.5g per medium fruit
4. Apple, with skin – 4.4g per medium fruit
5. Avocados – 6g per half
6. Peas – 9g per cup
7. Broccoli, cooked – 5g per 1 cup
8. Almonds – 3.5g per 2 tablespoons
9. Chia seeds – 5.5g per tablespoon
10. Beans/Lentils – 15g per cup
11. Oatmeal – 4g per cup

Nicole is the Head Registered Dietitian at The Dolce Diet. She believes that long-term health is achieved through an individualized approach to nutrition that is not only evidence-based, but also sustainable and enjoyable. Serving both our private clients and professional athletes, Nicole aims to empower individuals with confidence and education, fully equipping them to reach and maintain their health goals.

8 Quinoa Recipes We Love

By Nicole Kiley, MSc, RD

As we recently discussed in our Superfood Smoothie blog, quinoa (pronounced KEEN-WAH) is a nutrition powerhouse! It contains all 9 essential amino acids and is rich in fiber, vitamins, minerals, and antioxidants. The part of quinoa we consume is a seed, so it is naturally gluten-free as well. Quinoa is wonderful to cook with, as it will take on the flavor of other foods, spices, and seasonings. This leaves lots of room for creativity! Here are 8 of our favorite quinoa recipes out of our Living Lean Cookbook.

Pineapple Chicken “Fried” Quinoa

Serves 3 to 4
Ingredients
1 cup uncooked quinoa
1 organic chicken breast, cut into bite-sized pieces – or use tofu, extra firm, cubed
1 cup crushed pineapple
2 eggs, beaten (optional)
3/4 cup mushrooms, chopped
3 Tbsp. low-sodium soy sauce
3 green onions, thinly sliced
1 cup carrots, diced
Directions
• Add 1 cup quinoa and 2 cups water to large saucepan. Bring to boil, reduce heat and cover for 15 minutes. Coat small pan with coconut oil and cook chicken.
• (Skip next two steps if making Vegan option).
• Coat another small pan with coconut oil and cook eggs without stirring. Once solid, put eggs on cutting surface and chop.
• Using egg pan, sauté mushrooms, green onions and carrots until tender. Stir in quinoa, pineapple and egg pieces.
• Add chicken to vegetable mixture.
• Add soy sauce and stir. Serve hot.

Cashew & Quinoa Berry Bowl

Serves 2 to 3
Ingredients
3/4 cup dry quinoa
1 pint organic strawberries, sliced
16 oz. fresh organic blueberries
1/2 cup cashews, chopped
Dressing
2 Tbsp. honey or agave
1 tsp. balsamic vinegar
1 Tbsp. fresh lime juice
dash of Pink Himalayan sea salt
Directions
• Cook quinoa according to package directions.
• Place fruit and cashews in a large bowl.
• Mix the dressing ingredients (honey, balsamic, lime juice, salt) in a small bowl.
• Add quinoa to fruit and mix in dressing. Divide amongst serving bowls and enjoy!

Greek Yogurt Quinoa Cup

Serves 8
Ingredients
1 cup quinoa, cooked according to package directions and cooled
1/4 cup orange blossom honey
1/4 tsp. Pink Himalayan sea salt
4 cups plain low-fat Greek yogurt
2 cups fresh berries of your choice
Directions
• Add honey and salt to cooked cold quinoa.
• Scoop 1/4 cup Greek yogurt each into a 8 tall glasses. Layer yogurt with 2 Tbsp. quinoa and 2 Tbsp. berries. Repeat layers until cup is full.

Pumpkin Spice Quinoa Bake

Serves 4
Ingredients
2/3 cup warm water
1 banana
2 Tbsp. organic pumpkin puree
1 Tbsp. maple syrup
1 tsp. coconut oil, melted
1/4 tsp. pure organic vanilla extract
1 tsp. pumpkin pie spice
1/4 cup raw quinoa
For The Topping
1/4 cup raisins
1/4 cup raw pecans, chopped
2 Tbsp. almond flour
2 Tbsp. maple syrup
1 Tbsp. coconut flour
1/2 tsp. cinnamon
1/2 tsp. nutmeg
sprinkle of sea salt
1 Tbsp. coconut oil
Directions
• Preheat oven to 350 degrees.
• Mash banana in bowl first.
• Add banana, water, pumpkin puree, maple syrup, coconut oil, vanilla and pumpkin pie spice to an 8” x 8” casserole dish or round cake pan. Stir to combine. Then add quinoa.
• Cover with glass lid or foil and bake for 45 minutes, or until most of the liquid is gone.
• While the casserole is cooking, let’s work on the topping.
• Add pecans, raisins, almond flour, maple syrup, coconut flour, cinnamon, nutmeg and salt to a small bowl. Mix well, then stir in coconut oil. Put the bowl in the freezer.

Cashew & Mint Quinoa

Serves 4 to 6
Ingredients
1 cup quinoa
1 cup cashews, crushed
2 Tbsp. extra virgin olive oil
1/2 cup black beans
1/2 cup chickpeas
1/2 cup scallions, chopped
1/4 cup mint, chopped
1 cup cauliflower, finely chopped
1/2 cup carrots, finely chopped
Directions
• Cook quinoa according to package directions and set aside. Sauté carrots and cauliflower until tender.
• Combine all ingredients in large bowl and serve.

Quinoa Southwest Salad

Serves 2 to 4
Ingredients
1 cup quinoa
1 can black beans (drained)
2 garlic cloves, minced
1/2 cup celery, chopped
1 carrot, diced
1 cup fresh green beans, chopped
1/2 cup red bell pepper, diced
1/2 cup green bell pepper, diced
1 medium vine-ripened tomato, sliced
1 cup cucumber, chopped
1/4 cup sliced olives
2 Tbsp. fresh basil, chopped
1/4 cup green onions, chopped
2 Tbsp. avocado oil
3 Tbsp. extra virgin olive oil (for dressing)
Directions
• Cook quinoa according to package directions and set aside.
• Together, sauté garlic, carrot, peppers, green beans and celery in 2 Tbsp. of avocado oil for about 5 minutes until soft.
• Transfer quinoa and veggies to large bowl and mix.
• Add in all additional ingredients and mix thoroughly.
• Dish into individual serving bowls and drizzle with extra virgin olive oil. Add sea salt and pepper to taste.

Warm Apple Quinoa

Serves 1 to 2
Ingredients
1/2 cup quinoa, cooked
1/4 cup unsweetened almond milk
1 apple, chopped
1/4 tsp. vanilla extract
Dash of Saigon cinnamon
Directions
• Mix ingredients in small pot and heat until warm. Serve and enjoy!

Zucchini, Black Bean & Quinoa Soup

Serves 4 to 6
Ingredients
6 cups low-sodium chicken broth
1 cup uncooked quinoa
1 large onion, sliced
1 1/2 cups black beans
2 large carrots, chopped
3 cloves garlic, minced
3 Tbsp. avocado oil
1 lb. zucchini, chopped
1 lb. kale leaves, chopped
dash of sea salt
dash of black pepper
Directions
• In a large pot bring chicken broth to a boil and add in quinoa. Lower to a simmer and cover. Cook for about 30-40 minutes or until quinoa is soft.
• Meanwhile, in large pan, sauté onions, carrots and garlic in avocado oil until tender.
• Add in zucchini and cook about 5 minutes.
• Mix in kale and cook until wilted, then set aside.
• When quinoa is soft, stir in black beans along with veggie mixture.
• Season with salt and pepper. The soup should be pretty thick. You can thin it out with additional broth if you’d like. Enjoy!

Nicole is the Head Registered Dietitian at The Dolce Diet. She believes that long-term health is achieved through an individualized approach to nutrition that is not only evidence-based, but also sustainable and enjoyable. Serving both our private clients and professional athletes, Nicole aims to empower individuals with confidence and education, fully equipping them to reach and maintain their health goals.