Tag: 3-weeks to shredded

DOLCE DIET LIFESTYLE:
Supercharge Your Health With These Cranberry Sauce Recipes

by Samantha Coogan, MS, RDN, LD

Cranberries have lots of health benefits, including preventing and treating urinary tract infections, promoting feminine health, improving cardiovascular health and they can even act as a liver protectant.
As the holidays get closer, cranberry flavored everything tends to creep up on us. (Move over pumpkin!) Here are some simple, healthy cranberry recipes for you to try. Crunched for time? Try out our 3-Ingredient Cranberry Sauce recipe. Want that decadent cranberry smell to fill your home? Then try out our Slow Cooker version. You can’t really go wrong with the smell of a roasting turkey paired with the spice-filled scent of cranberry sauce!

3-Ingredient Cranberry Sauce

Ingredients
• 12 oz. fresh cranberries
• ¾ cup freshly squeezed orange juice
• ½ cup honey
Directions
1. Combine cranberries, orange juice, and honey in sauce pan and simmer over medium heat, until berries pop and sauce thickens (relish-like consistency), about 10 – 15 minutes.
2. Cool completely and refrigerate or serve warm.

Slow Cooker Cranberry Sauce

Ingredients
• 12 ounces fresh cranberries
• 1/2 cup orange juice
• 1/2 cup water
• 1/3 cup coconut sugar
• Optional add-ins: pinch of ground ginger, a pinch of cinnamon and cloves, some chopped walnuts, or a splash of vanilla extract
Directions
1. Add all ingredients to the slow cooker and stir to combine.
2. Cook on high for 3-4 hours or on low for 7-8 hours, or until the cranberries have popped open and the sauce is bubbly.
3. Taste and stir in any extra sweetener or add-ins if desired. Serve warm. (Sauce thickens considerably upon cooling.)

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DOLCE DIET LIFESTYLE:
Healthy Holiday Cookie Recipes

by Samantha Coogan, MS, RDN, LD

The holidays are approaching fast. These cookies are great to pack up in a pretty tin and give as gifts or simply for entertaining guests at home. Either way, these healthier twists on the classic holiday cookies are sure to please!

Sugar Cookies

Ingredients
• 3/4 cup spelt flour
• 1/4 tsp baking powder
• 1/4 tsp salt
• 1/4 tsp + 1/8 tsp baking soda
• 1/4 cup coconut sugar
• 1/2 tsp pure vanilla extract
• 1 1/2 tbsp. almond milk
• 1/4 cup grass-fed butter, melted
Directions
1. Preheat oven to 325F. Then combine dry ingredients and mix well.
2. In a separate bowl, add melted butter, then stir in vanilla and almond milk.
3. Combine bowls and mix again.
4. Form balls or roll out, then use a cookie cutter to make shapes, if desired.
5. Bake for 9 minutes.
6. Let cool for 5 minutes before touching (will look undercooked at first, just be patient).

Gluten-Free Chocolate Chip Cookies

Ingredients
• 3/4 cup rolled oats
• 1/4 tsp baking soda
• 1/8 tsp salt
• 2 tbsp. coconut sugar
• 1 tbsp. + 2 tsp organic white sugar or evaporated cane juice
• 2 tbsp. dark chocolate chips
• 1 tbsp. coconut oil or grass-fed butter, melted
• 1-2 tbsp. almond milk of choice
Directions
1. Preheat oven to 375F. Then blend first 5 ingredients together in a food processor, blender, or Vita-Mix/Blend-Tech type mixer. Mix with other ingredients
2. Form into cookie shapes, and place on a greased cookie sheet.
3. Bake for 6 minutes.

Oatmeal Almond Butter Cookies (also gluten-free)

Ingredients
• 1/2 cup almond butter or all-natural peanut butter, softened to a stir-able consistency
• 1/2 cup plus 2 tbsp. oats
• 1/4 tsp. salt
• 3/4 tsp. baking soda
• 1/4 cup stevia
• 2 tbsp. applesauce
Directions
1. Preheat oven to 350 degrees F, and line a cookie sheet with parchment paper.
2. In a medium mixing bowl, stir together all ingredients to form a dough.
3. Form cookie dough balls with your hands and place on the cookie sheet (do not flatten).
4. Bake 8 minutes. (will look a little undercooked when you remove them from the oven).
5. Let cool for at least 10 minutes before picking up a cookie.

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DOLCE DIET LIFESTYLE:
3 Fun Fall Recipes

by Samantha Coogan, MS, RDN, LD

With the weather cooling down, it’s time to turn on that oven and cozy up to some warm, nutritious recipes. Here are just a few that we have up our sleeves!

Pumpkin Spice Breakfast Cookies
Makes 12 cookies

Ingredients
• ¼ cup coconut oil, melted
• ¼ cup honey
• 1 cup rolled oats
• 1 cup quick cooking oats
• ⅔ cup dried cranberries
• ⅔ cup pumpkin seeds
• ¼ cup ground flax
• 1 tsp. pumpkin pie spice
• ½ tsp. salt
• ½ cup pumpkin puree
• 2 eggs, beaten
Directions
1. Preheat oven to 325 F.
2. In a small bowl warm coconut oil and honey (either inside preheating oven or on the stove top).
3. In a large bowl combine both oats, cranberries, pumpkin seeds, ground flax, pumpkin pie spice and salt. Add pumpkin puree, eggs and warmed coconut oil and honey. Stir until fully combined.
4. Drop about ¼ cup sized scoops of the mixture onto a cookie sheet and flatten with back of a greased spoon. Bake for about 15-20 minutes until edges are lightly browned.
5. Let cookies cool on baking sheet.

Pumpkin Bread

Ingredients
• 6 cups whole wheat flour
• 1 tablespoon baking soda
• 1 tablespoon baking powder
• 2 teaspoons salt
• 1 ½ tsp. cinnamon
• 1 tsp. nutmeg
• ½ tsp. ground ginger
• ½ tsp. ground cloves
• 5 eggs
• 2 cups sugar
• 1 ½ cups very ripe banana, mashed
• 1 tbsp. vanilla extract
• 2/3 cup coconut oil
• 1 1/3 cups unsweetened almond milk
• 2 cans pumpkin puree
Directions
1. Mix flour, baking soda, baking powder, salt, and spices in large bowl; set aside.
2. Beat eggs & sugar on low until mixed, then on high for 30 seconds.
3. Add banana, vanilla, coconut oil, and almond milk. Blend for 30-60 seconds.
4. Add 2 cans pumpkin puree; mix until blended.
5. With mixer on low, slowly add flour mixture to wet ingredients. Blend until mixed well, but be sure not to over mix.
6. Grease loaf pans with coconut oil or grass-fed butter. Divide the batter into the four pans. Tap each one gently on a dish towel on the counter to remove air bubbles.
7. Bake at 350 degrees for 45-50 minutes, until knife or skewer inserted in the middle of the loaf comes out clean. Let cool on wire rack for 10 minutes, then remove from pan and let cool completely. Makes 4 loaves.

Butternut Squash Quinoa with Cranberries & Walnuts
Serves 4

Keep this in mind as a Thanksgiving side dish
Ingredients
• 1 medium butternut squash, diced
• 1 large leaf of kale, stem removed
• ½ cup cranberries
• ¼ cup walnuts, toasted
• ¼ cup crumbled goat cheese or feta or blue cheese
• 1 cup quinoa
• 2 cup vegetable broth
• Grapeseed oil
• Salt and pepper
Directions
1. Cook quinoa according to package directions using vegetable broth instead of water to add flavor. Cool completely.
2. While quinoa is cooking, add a few drizzles of grapeseed oil to a sauté pan and place over medium heat.
3. Add diced butternut squash and sauté until tender, about 10-12 minutes. Remove from pan and let cool.
4. In the same sauté pan add a little more grapeseed oil and kale. Wilt slightly, 1-2 minutes. Remove from pan and roughly chop. Set aside to also cool.
5. In the same pan, add walnuts. Toast for a few minutes on low heat but do not burn. Remove from pan and let cool.
6. Add all of the cooled ingredients along with the cranberries, cheese, salt and pepper, and gently mix.

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DOLCE DIET LIFESTYLE:
6 Moves to Relaxation

by Samantha Coogan, MS, RDN, LD

At the Dolce Diet, we are far more than a nutrition brand. We are an overall health, wellness and longevity brand. Your health is measured by more than just what you put in your mouth or how much you can back squat. It’s important to decompress and relieve any stress you may be holding onto. Perform these simple yoga moves to help you unwind, as stress is linked to higher mortality rates and shorter lifespans. So relax with us so that we can all go on to live long, fruitful lives!

1. The Chair

• With feet together, breathe in as you bring your hands above your head.
• Stretch them up a bit more to feel a slight, comfortable stretch (primarily felt in the lats).
• Bend your knees and inhale.
• Stay in this position for about 60 seconds.
• Stand back up and repeat.
• Repeat 4 more times.
 
 

2. And the Cow Jumped Over the Moon

• Starting on all fours with your hands safely planted on the ground, keep the shoulders straight.
• Now inhale, bringing the tailbone upwards.
• Then let your belly drop down.
• Lift your head up.
• Repeat 4 more times.
 
 

3. Up the Mountain

• Start standing upright with keep your feet together.
• Your shoulders should be rolled back (think ballet posture), and the spine should be straight.
• Activate both your thighs and the lower section of your belly and keep your eyes closed.
• Bring your hands together to the center of your body (“prayer” hands).
• Hold for up to 3 breaths and relax.
• Repeat 4 more times.
 
 

• Start lying face down on the ground.
• Make sure the palms are facing the ground.
• Engage the core and lift the upper torso and legs at the same time.
• Hold in that position for 10 seconds then relax.
• Repeat 4 more times.
 
 

• Kneel down to the floor and place your hands on your hips.
• Stretch your torso as you bend backwards and bring your hands to the heels of your feet.
• Hold and stretch for 10 seconds and relax.
• Repeat 4 more times.
 
 
 

6. London Bridges

• Lay on your back on the floor.
• Bend your knees at a 90 degree angle.
• Hands should be on the ground right beside you, palms facing down.
• Lift your hips off the ground (as far as you are able to) and balance yourself.
• Be sure to keep your feet firmly planted on the ground with even weight throughout.
• Engage your core muscles and hold for 20 seconds and relax.
• Repeat 4 more times.

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DOLCE DIET LIFESTYLE:
4 Simple Shoulder Sculpting Exercises

by Samantha Coogan, MS, RDN, LD

Body weight exercises are great for building muscle tone. A lot of people tend to think lifting heavy makes you bulky, but it’s all about time under tension. So yes, if you lift heavy for multiple reps, you’ll see size. But you won’t see that from a 1RM (1 rep max). Look at the difference in body types between Olympic Weightlifters and Powerlifters versus gymnasts and ballet dancers. The body weight specialists merely spend more time under tension, so their physiques appear more developed and noticeable. That’s not saying at all that the lifters aren’t strong, I am purely talking about muscle definition and visibility here. So, for sculpted shoulders and upper back, try out these easy exercises using little to no additional resistance.

1. Shrug & Roll

weights optional
• Stand upright with abs tight and back straight.
• Raise shoulders to your ears in a shrug as high as you can and hold for 15 seconds.
• Then, roll shoulders in small circles clockwise for 15 reps.
• Now perform the rolls in counterclockwise direction.
• Then, shrug and hold for 15 more seconds and relax
• Repeat for 2 more sets.

2. Medicine Ball Alphabet

• With a medicine ball in both hands in front of you, raise the ball to shoulder level and start tracing the alphabet with the ball.

4. Reverse Butterfly

• Stand straight with a dumbbell in each hand.
• Lift the dumbbells by bending your elbows so that your forearms are in front of your face and the upper arms are parallel to the ground.
• Now open your arms to the sides, keeping arms at 90 degrees at the elbows.
• Bring back to the center.
• Repeat for 3 sets of 15.

4. Push-Ups (No girl push-ups allowed here)

• Start in a plank position with your hands directly beneath your shoulders, abs engaged and body in a straight line.
• Bend your elbows to the sides and lower your body towards the floor, making sure your body remains in a straight line.
• Touch body to the floor.
• Then press up back to the starting position.
• Repeat for 3 sets of 10.

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DOLCE DIET LIFESTYLE:
3 Quick, Muscle-Building Recipes

by Samantha Coogan, MS, RDN, LD

Building muscle should be a fun process. And that includes what you put in your mouth. Try out these fun recipes that will not only satisfy your pallet, but also your recovering body. Remember, the better we recover and fuel, the better the results!

Big Boy (or Girl) Scramble

• 6 egg whites (ladies reduce to 4 egg whites)
• 2-3 thick asparagus spears, sliced
• ½ cup cooked brown rice and quinoa mix (1/4 cup for ladies)
• 1 sweet mini red bell pepper, sliced
• Garlic, pepper and pinch of sea salt
• ½ pink grapefruit
• 1 scoop of The Dolce Whey protein isolate
Directions
1. Set oven to 405 degrees F.
2. Lightly coat a cast iron skillet with coconut oil.
3. Add cooked brown rice and quinoa to the skillet.
4. Pour in egg whites, and then add asparagus strips and bell pepper slices.
5. Bake for 15-18 minutes (or until eggs are cooked).

Post-Workout Banana Split

Pictured above
• 1 medium banana
• ¾ cup non-fat Greek yogurt
• ½ scoop The Dolce Whey protein isolate
• 1 strawberry, chopped
• ¼ cup blueberries
• 1 tbsp. granola
• 1 tbsp. dark chocolate chips
Directions
1. Slice banana in half lengthwise and lay both sides on a plate.
2. Mix together protein and Greek yogurt, and spoon on top of the bananas.
3. Top bananas and protein mixture with berries, granola, and chocolate chips.

Eggs in a (Pepper) Frame

• 2 whole eggs
• 6 egg whites
• 1 cup raw spinach
• ¼ cup brown rice
• ½ bell pepper (any color)
• Pico de gallo (optional)
Directions
1. Cook egg whites and brown rice separately.
2. Mix together and add spinach.
3. Cook until spinach is wilted. Set aside.
4. Cut bell peppers to create 2 thick rings.
5. Lightly coat another skillet with coconut oil and set on medium heat.
6. Place bell peppers rings in the skillet and crack the eggs inside the bell pepper.
7. Cook egg completely.
8. Place cooked pepper rings and egg/brown rice mixture on a plate. Top with pico de gallo if desired.

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DOLCE DIET LIFESTYLE:
Top 10 Busy Mom Power Foods

by Dolce Diet Staff

Busy moms unite! Whether you’re juggling an infant, chasing after a toddler or both, you need to keep your energy up. One of the best ways to do this is by consuming power packed foods.

1. Greek Yogurt

Greek yogurt stands out as a power food for many reasons. One: It contains double the amount of protein compared with traditional yogurt. Protein takes the body longer to digest, therefore it can help make you feel and stay full for longer. And two: Greek yogurt contains probiotics. These are healthy bacteria that help promote a healthy gut. And by healthy gut, we mean a regular gut. And by regular, well…you know what we mean. 🙂

2.Açai

This trendy berry is rich in antioxidants and increases energy. Oxygen Radical Absorbance Capacity (ORAC) values measuring the antioxidant power of acai fruit pulp/skin powder reportedly have the highest ORAC value among fruits and vegetables, or 10 times more antioxidants than red grapes.

3. Fruits

Fruits are immune boosters and if there is one thing a busy mom can’t afford, it’s to get sick! The antioxidants in fruit also fight the effects of aging. (High-five, Fruit!)

4. Allium foods

We’re talking garlic, onions, leeks and shallots…you know, breath’s kiss of death! You’ll want to eat these A-listers in their raw state for a power punch of benefits. These veggies help lower blood pressure and prevent blood clots.

5. Wild Salmon

All hail the omega-3 fatty acid foods! Moms, fatty acids equal BRAIN POWER! We’ve all heard of mom brain during AND AFTER pregnancy! These fats are necessary for our health, but the body can’t make them. You have to get them through food. Two crucial fatty acids are EPA and DHA, and they are primarily found in certain fish. They reduce the risk of heart disease and other conditions like atherosclerosis (<- say that 5 times fast). When it comes to fat, you do NOT want to cut back on omega-3’s! ALA (alpha-linolenic acid), another omega-3 fatty acid, is found in plant sources such as nuts and seeds. Take note: your body NEEDS these fats to function.

6. Flax seed

Like salmon, flax seed contains omega-3 fatty acids. These seeds also contain omega-6 and omega-9 fatty acids. You get a lot of power to fight high cholesterol, heart disease and diabetes with this seed. Ground flax seed can be added to virtually ANYTHING! Oatmeal, smoothies, yogurt, cereal, etc. Omega-3 fatty acids are highly concentrated in the brain and appear to be important for cognitive (brain memory and performance) and behavioral function.

7. Peppers

Peter Piper picked a peck of pickled peppers– and they all contained a substance called capsaicin. Capsaicin is an anti-inflammatory and a pain reliever. (Moms never have aches and pains, right? Yeah, right!) Also, studies have shown capsaicin lowers cancer risk and heart disease! For the record, a peck is a unit of dry volume equivalent to 8 dry quarts. And pickled peppers are never sold by the peck, so what the heck was Peter really picking?

8. Beans

Beans are high in protein and fiber. Fiber will stabilize the blood sugar in the body, which will prevent drops in energy levels and keep you functioning at an even keel. Also, beans are easily digestible, which will keep your body’s digestive system motoring right along.

9. Oatmeal

Oatmeal gives you all-day energy. Like beans, oatmeal contains soluble fiber, which will keep your blood sugar steady.

10. Nuts and seeds

Again with the delicious fatty acids here. Stock up on these easy-to-grab on-the-go snacks: Peanuts, almonds, walnuts and pistachios. They’re all chockfull of good fats and protein.

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DOLCE DIET LIFESTYLE:
Use Your Urine Color to Help Determine Your Health Status

by Samantha Coogan, MS, RDN, LD

Urine can be an excellent indicator of your health status. Anything from the foods you eat, to medications, to laxatives can affect your urine color. Use this quick visual test as a kick-starter to investigating your health. A urinalysis test (this can test for sugar in the urine for diabetes, which won’t affect the color) will give you the most accurate results and ways to treat your condition, but a quick glance at the toilet can tell you a lot.

1. Clear/Transparent

You may be too hydrated. Water intoxication can cause your blood sodium levels to deplete, leading to disorientation and loss of motor function. Water is great, but like all things, in moderation.

2. Pale Yellow/Lemonade-like

You’re optimally hydrated!

3. Transparent Yellow (slightly darker than above)

Normal

4. Dark Yellow

Normal, especially in the morning, but get some water in ASAP

5. Amber/Honey/Apple Juice-like
You’re dehydrated. Drink more water!

6. Syrup-color

You could have some liver issue occurring or severe dehydration. See your doctor and keep drinking water.

7. Pinkish

This could occur if you’ve recently eaten beets, blueberries or rhubarb. If not, that means there is probably blood in there. It could be anything from nothing to kidney disease, urinary tract infection, tumors, prostate problems or something worse. Ladies, keep in mind that this will occur during your menstrual cycle, which is totally normal.

8. Orange

This could be from something you ate with food dye, or a liver or bile duct condition in which bilirubin is entering the urine. Contact your doctor ASAP.

9. Blue or Green

Not super common, but could be a sign of a genetic disorder or a bacterial infection in the urinary tract. It could also be from something you ate with food dye in it or from certain medications. Contact a doctor just to double check.

10. Foaming or Fizzing

Typically harmless, but could indicate excessive protein intake or a kidney issue. See a doctor if it happens frequently. Occasional occurrences aren’t usually cause for concern.

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Dolce Diet Lifestyle:
12 Ways to Stay Dedicated to Your Fitness Goals (When You’re Just Starting Out)

by Samantha Coogan, MS, RDN, LD

1. Do it in short bursts

Choose a shorter, more intense workout over a longer one where you don’t push yourself quite as hard.

2. Get it out of the way early

Start your day with a workout so you don’t think about it all day and psyche yourself out of doing it.

3. Kill two birds with one stone

Combine your cardio and strength training. Tabatas are great for this type of thing. A Tabata is 20 seconds of (high intensity) work followed by 10 seconds of rest for 8 rounds (or 4 minutes). You can incorporate kettlebell swings, dumbbell curls, skull crushers along with bodyweight movements to kill two birds with one stone.

4. Take advantage of TV time

Use commercial breaks for mini workouts. Again, Tabatas work well here. You can do something simple like push-ups or flutter kicks.

5. Ge out there and socialize

Try joining a group fitness class. You’ll make friends who will hold you accountable for attending.

6. Workout Prep

It’s just like meal prepping. Get all your gear ready the night before so you have no excuses.

7. Multitask While Out and About

Sneak in some exercise while in line at the store. Do some calf raises, or should shrugs with your groceries.

8. Hydrate

More water helps improve your workout performance. Be sure to drink plenty of water all day long.

9. Create a good habit

It takes 21 days to build a habit. Your workouts should start to feel like second nature. Stick to your routine every week, and you’ll start feeling results.

10. Go for 10

Even 10 minutes of movement will get blood flowing to your heart. Even if it won’t magically sculpt your stomach, you’ll at least be improving your heart health. Every bit helps.

11. Stay caffeinated

Sip on coffee or green tea to prevent an afternoon slump. Plus, caffeine has been linked to better workout performance.

12. Sleep it off

Sleep is so crucial to overall health. You need seven to nine hours every night to keep you energized and allow your body to fully recover, both physically and mentally.

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DOLCE LIFESTYLE:
Weird Health & Fitness Facts You Didn’t Know

STAFF REPORT

Despite the expense, it is thought that 80% of Americans who have a gym membership don’t go to the gym.

To Wear a Smaller Pants Size, You Should Gain Weight
We’re talking muscle weight! If two people both weigh 195 pounds and just one lifts weights, the lifter will more likely fit into a smaller pant size than his sedentary counterpart. A pound of fat weighs the same as a pound of muscle, but muscle takes up less space.

You can’t target fat loss – fat loss is systemic.

Eat more to eat less
You may think gobbling down a 100-calorie snack pack of cookies or pretzels is a good idea, but it’s more likely to make you hungrier than if you ate something more substantial. But eating a small amounts of carbohydrates only spikes your blood sugar and can leave you craving more carbs. Instead, pair some peanut butter with an apple. This snack is higher in calories per serving, but the protein and fat will help you stay full longer and the quality of calories you ingest is higher.

Eating at night does not make you fat – overeating does.

Drink water when you’re bloated
Yes! Water mixes with water soluble fiber which helps keep your gut’s content moving right along, hence reducing bloating.” Also, if you’re dehydrated your body will hold onto any water your body does have, making you bloated. So drink more water!

You burn more calories sleeping than you do watching television.

Many people hit the gym to hit on other people
We know, shocker! But it’s true… out of 2,000 participants who took part in a study, 50% of them only go the gym to check out the opposite sex or meet with friends. Almost a third of those participants also admitted that they never worked up a sweat at the gym.

The word ‘gymnasium’ comes from the Greek word gymnazein, which means ‘to exercise naked.’

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