DOLCE LIFESTYLE: 10 Foods to Amp Up Your Metabolism

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DOLCE LIFESTYLE:
10 Foods to Amp Up Your Metabolism

by Samantha Coogan, MS, RDN, LD

Our bodies digest different types of foods at different rates. And it has to work a touch harder to break down some foods more than others. For example, your body has to work harder to digest a crunchy apple than a moist donut. The body is physically working harder to do so. So here is a list of foods that are great for your metabolism! Take note of the textures of some of these foods along with the nutrients they provide.
Broccoli
• Tons of fiber and vitamin C
Grapefruit
• Filled with vitamin C
Avocados
• Healthy, healthy fats! The monounsaturated fats help with cell membranes, and helps shut off the body’s fat storage hormone.
Almonds
• Great non-animal protein source and highly nutrient-dense
Cinnamon
• Helps move glucose into the cells faster, which helps stabilize blood sugar levels.
Green Tea
• Antioxidant rich with lots of fat-burning properties
Coconut Oil
• Rich in MCTs, which is the body’s preferred energy type, which means fat doesn’t linger!
Hot Peppers
• Capsaicin found in hot peppers helps your body burn a few more calories per hour, and as a result, your body produces the stress hormone which speeds up metabolism.
Oats
• Filled with fiber and helps lower cholesterol, all while slowing down carbohydrate digestion, which helps keep blood sugars more stable.
Water
• A natural appetite suppressant.
• Some studies have shown an increase in metabolism by as much as 30% after drinking 16-17 ounces of water.
• There have been some links to cold water having a higher effect on metabolism than room temperature or warm water.
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August 23, 2015

DOLCE LIFESTYLE: 5 Healthy Drinks That Aren't Water

DOLCE LIFESTYLE:
5 Healthy Drinks That Aren’t Water

by Samantha Coogan, MS, RDN, LD

1. Fruit-Infused Water/Spa Water
• Simply throw in your fruit of choice into water for 1-2 hours before enjoying.
• Try it with watermelon, berries, citrus fruit or cucumber (yes, I know that’s not a fruit).

Try this SAVVY fruit infuser tumbler!


2. Coconut Water
• Don’t get fooled by ones filled with unnecessary sugar and chemicals, read the label.
• This is a great alternative to Gatorade as it provides tons of electrolytes.
3. COFFEE!
• Need we say more? You know where we stand on the issue.
• Trying to beat the summer heat? Try it iced.
4. Fruit-Infused Tea
• Same directions as fruit-infused water.
5. Black or Green Tea
• These are great if you’re used to the caffeine content in soda, and don’t want to suffer through drastic caffeine withdrawals.
• A more natural way to get your caffeine fix.
• Sweeten with honey, stevia and/or lemon if needed.

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August 22, 2015

DOLCE LIFESTYLE: Mother's Day Menu

HAPPY MOTHER’S DAY!

Mother’s Day is the day to salute Mom, or that motherly figure in your life. It is a day to show gratitude for the love, care and support they give each and every day. This all-inclusive, Dolce-Approved Mother’s Day Menu is the perfect way to show Mom your appreciation!

APPETIZER

Cherry tomatoes stuffed with cottage cheese make for a whimsical Mother's Day appetizer! Use chives for stems!
Cherry tomatoes stuffed with cottage cheese make for a whimsical Mother’s Day appetizer! Use chives for stems!

Cherry Tomato Tulips
Ingredients
• 14 cherry tomatoes
• 15 stalks of chives
• ½ c. cottage cheese
• 1 cucumber, grated
• Basil, to taste
• Sea salt and pepper, to taste
Instructions
1. Dice the cucumber very finely or grate.
2. Stir in cheese and basil, season with salt and pepper.
3. Mix all ingredients well.
4. Cut a cross shape on the top of each cherry tomato.
5. Make holes for the stalks at the bottoms of tomatoes to insert the stalks of chives later.
6. Fill in tomatoes with the mixture of cottage cheese, cucumber and spices. Stick tomatoes on the stalks, place on a plate and tie it with a stalk.


ENTRÉE

Orange & Honey Glazed Salmon
Orange & Honey Glazed Salmon

Orange & Honey Glazed Salmon
Ingredients
• 1 salmon
• 2 oranges
• ½ c. honey
• Sea salt
Instructions
1. Place salmon skin side down on a large piece of aluminum foil. Squeeze one orange over the top then drizzle generously with the honey and salt.
2. Cut the second orange into slices and layer over the top.
3. Completely cover with the aluminum foil, fold and seal, then grill on medium heat until fully cooked.


SIDE DISH

Rosemary & Thyme Asparagus
Rosemary & Thyme Asparagus

Rosemary & Thyme Asparagus
(from The Dolce Diet Living Lean Cookbook)

Ingredients
• 1 sweet onion
• 4 oz. crimini mushrooms, sliced
• 2 tbsp. grapeseed oil
• 1 lb. fresh asparagus, thick ends trimmed
• 2 tsp. fresh rosemary
• 1 tsp. fresh thyme
• 1 clove garlic, minced
• Dash of sea salt
• Dash of pepper
Instructions
1. Sauté onions, asparagus and garlic in grapeseed oil about 5 minutes.
2. Add mushrooms, rosemary and thyme, salt and pepper and heat for about 5 more minutes, stirring often.
3. Cover and cook another 5-8 minutes until asparagus is tender.


DESSERT

Chocolate-Dipped Macaroon
Chocolate Covered Macaroons

Chocolate Covered Macaroons
Ingredients
• 4 c. unsweetened coconut flakes
• 1 c. coconut sugar
• 1 tsp. orange zest
• 4 large egg whites, at room temperature
• ¾ tsp. pure almond extract
• ¼ tsp. salt
• 1 c. dark chocolate, chopped
• 1 tbsp. coconut oil
• ¼ tsp. sea salt
• ½ c. slivered almonds
Instructions
1. Preheat oven to 350 degrees (F). Line two large cooking sheets with parchment paper, grease with light amount of coconut oil to prevent sticking, and set aside.
2. In a large mixing bowl toss the coconut, coconut sugar, and orange zest until well combined. Add egg whites, almond extract, and salt, and – using your hands – mix until the coconut is completely moistened.
3. Scoop macaroon mix into about 1 rounded tablespoon balls and place on prepared sheets, leaving 1 inch between macaroons for spreading. Slightly flatten each macaroon with a fork.
4. Bake the macaroons, one tray at a time, for 14-15 minutes, or until lightly golden. Cool the macaroons for at least 15 minutes on the tray, the transfer to a rack to cool completely.
5. To make the chocolate coating: Place the chocolate, coconut oil, and salt in a small pot and heat on low until chocolate becomes creamy, whisking in between to prevent sticking and clumping, until completely melted.
6. Dip cooled macaroons in the chocolate coating, covering them half way, then place them back onto the parchment paper lined cookie sheets. Place almond slivers if using. Let the chocolate set before serving.


DRINK

Perfectly Polished Pink Drink
Perfectly Polished Pink Drink

Perfectly Polished Pink Drink
Ingredients
• 2 oz. pink grapefruit juice
• 2 oz. sparkling mineral water
• Stevia drops, to taste
• Edible flowers (to infuse in drink to add flavor)
• Ice
• Grapefruit slices, for garnish
Instructions
1. Combine all ingredients and stir vigorously.



May 7, 2015

DOLCE LIFESTYLE: Road Trip Munchies

DOLCE LIFESTYLE: Road Trip Munchies

by Samantha Coogan, MS, RDN, LD

road-trip-munchies-dolcedietRoad trips usually mean great times with friends and family while en route to the beach or some other fun destination. But just because you’re on vacation doesn’t mean you have to throw your diet out of the (car) window. Instead, toss the nasty habits out with these great road trip snack alternatives!
Nuts and Seeds: Mix and match all kinds of varieties for a plethora of flavor and portion out the amount in small snack bags or resealable containers prior to hitting the road.
Veggie Chips: Simply drizzle some thinly sliced veggies with grapeseed oil and sprinkle on some seasonings, then bake on 350° for 10-15 minutes. Once done, just toss them in a snack bag or resealable containers so they don’t get crushed and enjoy! The perfect way to fit in that savory snack.
ChocoFree Metabolate™: These savory morsels are 100% Natural Chocolate w/ Green Coffee Extract & Capsaicin. They’re the perfect thing to satisfy that sweet tooth. They are sugar-free, dairy-free, GMO-free and 100% Dolce Approved! Click here to get delicious Metabolate™ chocolate at Onnit.com!
Frozen Fruit: Make sure to pack that cooler. Simply pop either grapes, berries or any other fruit of choice in the freezer a few hours before your trip. You’ll get that cold, sweet sensation without the guilt! Pair it with the Metabolate™ from above, and you’re in for a real treat!
Water: Make sure you bring along lots of water for your trip to stay hydrated. You can infuse it with fruit the day before to give it a healthy kick of flavor. For a longer ride, you may want to avoid tea and coffee due to their diuretic effect, which could cause you to require more frequent rest stops.
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May 6, 2015

DOLCE LIFESTYLE: Recipe of the Month – April 2015

DOLCE LIFESTYLE:
Recipe of the Month – April 2015

recipeofmonthaprilWith Easter quickly approaching, try  this Dolce-Approved dish that can be served for brunch or dinner! It’s easy to prepare a few days prior so that you can focus on Easter egg hunts and games with the kids! All you’ll have to do is pop it in the oven.
Chicken & Asparagus Strata
Serves 8
Ingredients
• 2 tbsp. grass-fed butter
• 1 lb. asparagus, cut into 1 ½ ” pieces
• Sea salt
• Freshly ground black pepper
• 6 scallions, thinly sliced, whites and greens separated
• 9 large eggs, beaten
• 2 ¾ cup almond milk
• 1 lb. rustic, gluten-free bread, cut in 1-inch cubes
• 8 oz. thinly sliced chicken, cooked, cut into 1-inch strips
• 8 oz. aged white cheddar cheese, grated
Directions
1. Melt grass-fed butter in a skillet over medium-high heat.
2. Add the asparagus & cook, stirring occasionally, until they begin to soften.
3. Add in scallion whites & cook for an additional minute.
4. Remove the pan from the heat & let cool.
5. Coat a 9″x 13″ baking dish with coconut oil. Whisk the eggs with almond milk & ½ tsp. sea salt & ½ tsp. black pepper.
6. Spread half the bread in the baking dish & pour half of the egg mixture on top.
7. Cover with half the chicken, cheese & asparagus. Repeat with the remaining ingredients.
8. Sprinkle the scallion greens on top. Cover the dish with plastic wrap & press down so that the bread is submerged in the egg. Chill for at least 4 hours, or up to 2 days.
When ready to bake:
9. Preheat the oven to 350 degrees.
10. Let the strata sit at room temperature while the oven heats (approximately 10 minutes).
11. Bake until the egg is set & the top is browned (approximately 45 minutes).
12. Lightly cover with foil & bake for an additional 30 minutes. Let the strata cool for 10 minutes before serving.


March 31, 2015

DOLCE LIFESTYLE: How to Manage Sweat Loss & Hydration

DOLCE LIFESTYLE:
How to Manage Sweat Loss & Hydration

By Sydney Spoon, B.S. Nutrition and Dietetics, Dolce Diet Intern

Sweat rate during exercise is individual and influenced by age, genetics, gender, environment, exercise intensity, fitness, and acclimation. The process of evaporation of sweat during exercise cools the body. When an individual is dehydrated, it inhibits the body’s ability to cool itself during exercise. By consuming fluid, we replace the sweat that is lost along with the aid for cooling. The best way to gauge your hydration status is by monitoring urine color and volume. Ideally, urine should be a clear to a light yellow color. Dark urine and low in volume represents dehydration. Sodium retains fluid in the body and stimulates thirst.
Goals of Hydration
• Delay fatigue and maintain mental acuity
• Optimize the ability to regulate body heat, especially in hot environments
• Satisfy thirst and prevent significant weight loss from sweating
• Improve ability to recover quickly from training and competition.
• Stay well hydrated by drinking fluid during the day and within the hour before an exercise session.
• Rehydrate after exercise to replace weight lost as fluid during exercise.
• Prevent dehydration in forms of early fatigue, cardiovascular stress, increased risk of heat illness, and decreased performance.
Manage Your Sweat Loss
• Avoid losing more than 2% of your body weight during exercise. Weigh yourself before and after exercise (if you lost weight, you did not hydrate enough).
• Consistently provide fluids to your body as you continue to sweat.
• If your sweat is salty and contains a high concentration of sodium, replenish the sodium lost. Consume sodium such as endurance-specific sports drinks during exercise or eat salty foods before and after prolonged (>2 hours) of exercise.
What Should I Drink?
• Short duration exercise lasting 60 minutes a sports drink with 6-8% carbohydrate is a good option to replace both carbohydrates and electrolytes.
• Individuals who experience high sodium losses during exercise should eat salty foods pre-exercise or add salt to sports drinks consumed during exercise.
• Replacing fluid and sodium can be achieved through eating watery foods containing salt such as our Easy Lentil Soup. Replacing fluid and potassium can be done through consuming fruits and vegetables. A good example of both is eating watermelon with salt sprinkled on top like our Minty Watermelon Salad…YUM!

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March 27, 2015

DOLCE LIFESTYLE: 6 Ways to Recover From Surgery Faster

6 Ways to Recover From Surgery Faster

by Samantha Coogan, MS, RDN, LD

There are several reasons you may have to undergo surgery. Some are major procedures, such as open-heart surgery, and some are minor surgeries like wisdom tooth extraction. Regardless of the type, surgery is surgery. A quick recovery is essential to get back to your daily routine. Here are some tips to get you back on your feet as quickly as possible…
Increased Protein Needs
Protein is essential for muscle/tissue repair and synthesis. Protein needs typically increase to about 1.5g per kg of body weight when recovering from surgery. Be sure to up your intake!
Increase Your Vitamin C Intake
Vitamin C is essential for collagen synthesis (rebuilding the collagen matrix in your skin/gum tissues). A lack of Vitamin C causes Scurvy, better known as bleeding gums, due to weak gum tissue. Post-surgery, bump up your normal Vitamin C intake to decrease wound healing time.
Hydration and Electrolytes
Surgery is essentially trauma caused to the body. Your system will be in a temporary state of shock, so it is vital to adequately hydrate with electrolytes to keep your body’s electrical system in balance and prevent further trauma. The electrical pathways of the body are essential for cardiac rhythms/contractions and other metabolic processes. Try infusing water with lemon, chia seeds, pink Himalayan sea salt and honey for a natural electrolyte drink.
Stop Smoking
Smoking causes damage to your vascular system, which may lead to infection to your wounds and cause further wound breakdown.
Keep a Healthy Weight
Being overweight or obese going into surgery puts you at a greater risk for adverse side effects of anesthesia. Your risk of not waking up from surgery increases due to stress on the heart.
If You Have a Chronic Disease, Make Sure It Is Well-Managed
Be sure to follow doctor’s orders regarding cardiovascular disease, diabetes, kidney disease, etc., as these conditions put you at greater risk for delayed wound healing and complications during surgery. You may be asked to stop taking certain medications during your surgical period as they may interfere with blood clotting. Be sure to speak with your physician about all medications you are currently taking before scheduling a surgery, and that includes the oral surgeon.


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March 7, 2015

DOLCE LIFESTYLE: 4 Tips For A Healthier Office Lifestyle

Tips for Staying Healthy at the Office

by Samantha Coogan, MS, RDN, LD

A lot of people who work in an office setting find themselves quite lethargic and sedentary for most of the day. Here are some tips to keep you on track with your health and fitness goals, while increasing productivity at work. That’s a win-win! Think about the fact that the healthier you are, the better you perform at work, which could lead to a promotion! Health = Wealth!!
Eat at home before work
Wake up a few minutes earlier to get breakfast in before you leave. That way you’re ready to go once you arrive at work and can look forward to your next snack. Waiting too long to eat after waking causes your metabolism to run more slowly throughout the day. Breakfast literally means to break the fast (from sleeping), so it is crucial to get some food in your system within about an hour of waking up. The dry ingredients in the Breakfast Bowl can easily be prepared the night prior, then you just need to add the water in the morning!
Do not skip meals or snacks
This is a big culprit for people overeating. If we go for too long without eating, we tend to become ravenous due to blood sugar levels dropping, which makes us feel fatigued and shaky. We tend to become disoriented as our brains are running low on fuel and can’t concentrate. If we make sure to eat every 2-4 hours, our bodies (and organs) are constantly being replenished with nutrients for maximum work capacity. However, make sure these foods are healthy choices, such as an apple with 2 tablespoons of almond butter, or an orange and half an avocado. Snacking is perfectly acceptable if done with proper choices. Again, stick to that principle of eating until satisfied, not until full. You should feel hungry by the time your next meal or snack is scheduled.
Get yourself moving, even if you have a desk job.
You can get up and walk around the building or the hallway (depending on the size and layout of your office). Stretch your neck and shoulders or stretch out your legs by visiting your coworkers’ desk rather than electronic communication. Heck, do a set of 10 bodyweight squats between customer emails! Just try not to be sedentary for the entire day. Get up every hour or so, even if that’s a trip to the restroom or to make a cup of coffee. For lunch, even if you bring it with you, get up and get out to go eat it. Go to a park or eat out in your office’s courtyard. And try to bring an office buddy with you!
Meal Prep
One of the hardest parts of living a healthy lifestyle is being prepared. Yes, meal prepping can be a little tedious and annoying, but if you can put in a few hours once a week, the rest of the week is a breeze, and you’ll be sure to stay on track. When we get lazy, we often look for the easiest thing to put in our mouths, and this includes lunchtime at the office. We will go to the closest, cheapest fast food joint if we forgot our lunch or just didn’t have time to prepare it that morning. By having all your meals prepped in advance, you will always be sure that you are properly nourishing your body.


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February 3, 2015

DOLCE LIFESTYLE: Practice Proper Dental Health for Proper Heart Health

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DOLCE LIFESTYLE: Practice Proper Dental Health for Proper Heart Health

by Samantha Coogan, MS, RDN, LD

We’ve all seen the commercials for plaque-fighting toothpastes. We’ve also heard our dentists harp on us to floss daily in order to prevent plaque build-up on our teeth. So we know that plaque build-up can lead to gum disease (periodontal disease), which is severe swelling of the gums often leading to infection, and once the gum is gone, it’s gone for good.

Ok, big whoop? Why is the Dolce Dietitian discussing dental drama with me?

More and more studies by the American Heart Association are recognizing a link between oral plaque build-up and plaque build-up in the arteries of the heart (atherosclerosis). Dr. Ann Bolger, a medical doctor and professor at UCSF stated that “People with periodontitis often have risk factors that not only put their mouth at risk, but their heart and blood vessels, too. But whether one causes the other has not actually been shown.”
Although testing is still preliminary, it is still a good idea to practice proper oral hygiene if researchers have found even a trace of evidence that could possibly link the two. Research isn’t quite there yet, but why not get a head start?

Can you imagine being diagnosed with heart disease with the cause being “too lazy to brush and floss his/her teeth”?

This is kind of a no-brainer in my book. You are basically killing two birds with one stone here. Will brushing and flossing prevent heart disease completely? More than likely not, but why not take measures to at least slow down that progression or at least lessen the symptoms and risk factors?
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January 27, 2015

THE MIKE DOLCE SHOW – Ep. 102 Live With Thiago Alves & Mirsad Bektic

The Mike Dolce Show – A Fitness Podcast

Mike has a candid conversation with top UFC contenders Thiago “Pitbull” Alves and Mirsad Bektic just ahead of their upcoming fights.
Mike Dolce is the 2013 World MMA Awards Trainer of the Year, 2014 NJ Martial Arts Hall of Fame Inductee and 2014 Men’s Fitness Top 30 Game Changer for fitness. As the founder of The Dolce Diet & creator of UFC FIT, Mike Dolce is known the world over for his work managing the weight cuts of UFC athletes like Johny Hendricks, Ronda Rousey, Gilbert Melendez, Vitor Belfort, Thiago Alves and more!
His #1 international best-selling books include The Dolce Diet: 3 Weeks to Shredded, The Dolce Diet: Living Lean and The Dolce Diet: Living Lean Cookbook. For more information on Mike’s books, MMA weight cuts, weight management, gaining muscle, weight loss, overall healthy living, UFC FIT and so much more, visit TheDolceDiet.com, TheMikeDolceShow.com and UFCFIT.com.
Listen to the latest Mike Dolce Show fitness and lifestyle podcast and get motivated and inspired!

DOWNLOAD OUR FREE PODCAST APP & SUBSCRIBE TODAY!


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January 18, 2015