Staci Shares Her Dolce Diet Progress!

Staci Shares Her Dolce Diet Progress!

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Staci Blythe via Instagram: Fiiirrrsstttt poooosstttt!!!!! A progress picture, of course!! Pictures are about a year and 2 months apart!! #Fitfam #progress #girlswholift #dolcediet #getonnit

 

How did your workouts start?

 
 

I started by reading the first book, then ordered the cookbook, and then later the 3 weeks to shredded.

 

Thoughts?

 
 

@thedolcediet no stinkin joke! Been Dolce and #onnit for a year and a half, never felt better and never looked better. Heard you talk about frozen grapes on the Jason Ellis show and it helped me break a sugar addiction. I lost 7 inches in my waist alone and I love what I eat!!

 

Advice?

 
 

Stick with it!! Every healthy meal is a step in the right direction! Every single healthy choice counts!! I found that if I’m wanting fast food or something, I’ll do 25 burpees and remind myself how many more of those horrible things it will take to try to negate fast food, then I fill up on something awesome as healthy instead. The gratification from good choices will continue to motivate you!

 

Follow Staci Blythe on Instagram


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November 30, 2014

Fun Facts About Hemp Seeds

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Fun Facts About Hemp Seeds

by Samantha Coogan-Wilkinson, MS, RDN, LD

If you’ve ever had the famous Dolce Diet Breakfast Bowl, you are no stranger to the power of hemp seeds! Below are some fun facts along with a new recipe to try!
• Comes from the Cannibas plant…..yes, the one you’re thinking of, but doesn’t contain THC.
• 2 tbsp. = 90 calories
• Considered a high-quality protein with 5 grams per serving
• 2 grams of fiber per serving
• Great source of iron, magnesium, phosphorus, potassium, calcium and vitamin E
• Can be eaten raw, ground or even made into milk and oil
• Nutty flavor that works well in both sweet and savory dishes
• Substitute hemp seeds for pine nuts when making pesto
• Hemp milk can be used in place of cow’s milk
• Hemp oil has a low smoke point, so it’s best used as a dressing
• Be sure to store in airtight containers in a cool, dark place since they are purchased raw
Pumpkin Hemp Seed Bread
Serves 18
Ingredients
• 1 2/3 cups whole wheat flour
• 1 cup honey or ¾ cup maple syrup
• 1 tsp. baking soda
• 1 tsp. ground cinnamon
• ¾ tsp. salt
• 1/2 tsp. baking powder
• ½ tsp. ground nutmeg
• ¼ tsp. ground cloves
• 2 large eggs
• 1 cup pumpkin puree
• ½ cup hemp oil
• ½ cup water
• ½ cup hemp seeds
•½ cup dried cranberries or raisins, optional
• Grapeseed oil
Directions
1. In large bowl, combine flour, sugar, baking soda, salt, cinnamon, nutmeg, and cloves.
2. In a medium bowl, whisk eggs, honey or maple syrup (depending on what you chose), pumpkin, oil and water.
3. Stir wet ingredients into dry ingredients until just moistened. Fold in hemp seeds and cranberries.
4. Coat 9×5 inch loaf pan with grapeseed oil. Pour batter into pan.
5. Bake at 350 degrees F for 60 minutes or until a toothpick comes out clean from the center.
6. Cool in pan for 10 minutes.


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November 24, 2014

Hey Mike! Do I Need More Calories To Build Muscle?

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Question

Hey Mike – Love your cookbook! Great recipes and have been enjoying them for about 8 months now. I’m down 25 pounds from 190 to 165! I’m starting to get back to a focus on building muscle and I know by now that you are against calorie counting, but everything I’ve read says I need a caloric surplus to build muscle. So, it seems I need to know/track these numbers in some way, right? I’m sure you get a ton of emails, but I’ve done a ton of reading and feel more confused than ever. Any insight/guidance/suggestions would be hugely appreciated. Thanks in advance, Mike.
-Kevin D.

Answer

Kevin,
First, congratulations on changing your life!!! A weight loss of 25 pounds is a huge accomplishment and a testament to your character. Much respect to you, my frined.
As to your question of now adding lean function muscle to your newly lean physique, this is a question I get often and recently answered on my podcast, The Mike Dolce Show.
Since I have a few minutes, let me offer you a personalized answer.
Muscle gain is as much a product of external stimuli (training) and recovery (sleep) as it is nutrition. It seems your nutrition is on point, so we won’t want to make any drastic changes. The only simple change I would suggest to your current meal plan is to add a little extra protein to each meal and double your carbohydrates every third day. Do nothing else and chart how your body reacts. If after 10 days you do not see a change in energy, strength, muscle fullness or increased numbers on the scale, I would next increase my carbs every other day and again chart my response. The last change I would make, if needed, would be to increase my protein intake to double of my current daily average.
The goal here is to add lean functional muscle, not simply body weight for the sake of body weight. If you can gain two full pounds of functional muscle per month, as a drug-free trainee, you are making incredible gains. Any more than this will often result in added bodyfat, which is pointless.
Next, I would focus on brief and intense bouts of resistence training through the performance of compound movements with strict form for approximately 8 to 12 repetitions. For mass gain, I prefer to train every other day using the following split.
MONDAY: Thighs, Calves, Abs
TUESDAY: OFF
WEDNESDAY: Chest, Triceps
THURSDAY: Back, Abs
FRIDAY: OFF
SATURDAY: Shoulders, Tris, Bi’s
SUNDAY: OFF
Last, in order to build muscle tissue, you must sleep. This is the time the body repairs and rebuilds the damage you have done in the gym. If you are not sleeping a full 7+ hours per night (I personally shoot for 9 hours) you will not grow sufficiently. So sleep!!!
That is it. My simple and easy advice to build nasty, functional muscle and take one step closer to the body of your dreams!!!

Want to ASK MIKE a question?
Email AskMike@TheDolceDiet.com


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November 22, 2014

Cooking Without Alcohol: Substitutions For Red & White Wine

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Cooking Without Alcohol: Substitutions For Red & White Wine

by Samantha Coogan-Wilkinson, MS, RDN, LD

Many recipes call for alcohol like red or white wine. The idea is that the alcohol will reduce, allowing the remaining aroma and flavor to remain. Notice that the key word in the last sentence is “REDUCE” – not eliminate. And this is fine for some people. However, what if you are trying to avoid alcohol consumption as part of your health goals? Contrary to popular belief, not all of the alcohol gets cooked away. Here are pretty basic alternatives to utilize if a recipe does happen to call for white or red wine.
Note: Knowing the purpose of the alcohol in the dish helps, too. Is it being utilized as a pan deglazer, meat tenderizer or simply for moisture?
Instead of Red Wine, try:
• Chicken, beef or vegetable stock
• Grape, cherry, cranberry or pomegranate juice
• Balsamic vinegar added to fruit juice (if using for deglazing)
Instead of White Wine, try:
• Chicken or vegetable stock
• White grape or apple juice
• Lemon juice added to fruit juice (if using for deglazing)


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November 10, 2014

Video: Dolce Diet Secret to Getting Shredded!

2013 Trainer Of The Year, Mike Dolce, breaks down his diet formula for dropping fighters 30 lbs in short periods of time, while getting them shredded but healthy, so they can compete at their full potential.


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October 6, 2014

MIKE DOLCE: The Top 10 Items in My Kitchen

The Top 10 Items In My Kitchen

by Mike Dolce

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

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

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

coconut-oil-onnit-the-dolce-dietSave 10% off your order at Onnit.com with promo code DOLCE

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

 blendtec

SALE: Save over 10% on a Blendtec blender right now at Onnit.com 

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

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

glass-containers-dolce-diet6) Glass containers. This will allow us to store our food and juices in a non-porous, chemical free container allowing our nutrients to stay fresher with less chance of contamination as may happen with traditional plastic products. Glass is also much more durable if handled properly and should last through many decades of normal use.
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7) Vegetables. I always make sure we have an abundance of fresh veggies on hand. I don’t get too crazy about exact types and always look for what is fresh, local, in season, 100 percent organic and non-GMO. With these criteria, I may have spinach, kale, chard, Brussels sprouts, asparagus and broccoli rotating through my menu with great frequency, as opposed to simply eating broccoli and spinach every day. We like to diversify our veggies.
fruit
8) Fruit. Very similar to veggies, we also like to rotate our fruit sources but we are a bit more selective as fruits can have a high sugar content and are only eaten at certain times in controlled amounts. Bananas and dates are very high in sugar and should be eaten after training. Grapes and apples are a bit milder and make great snacks. Berries and melons are easy to digest and perfect early in the day or as a dessert.

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

bobs-red-mill-organic-oat-bran-dolce-diet10) Oats & Oat Bran. These are a staple for me. The power of oats simply cannot be denied, and the ease of preparation, availability, cost effectiveness and nutrient per gram is stellar. Oats are my favorite way to start the day and mix so well with many vital nutrients.
 


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October 1, 2014

Celebrate National Chicken Month With These Dolce Diet Approved Recipes!

September is National Chicken Month!
Celebrate With These Recipes


Yep, you heard it right! So check out these Dolce-Approved recipes from our favorite piece of poultry! Remember, always use free-range, organic, grass-fed ingredients when available.
Chicken Tostadas with Baked Tortillas
Serves 4
Ingredients
• 4 gluten-free tortillas
• ¾ cup white cheddar cheese
• 2 cups organic, free-range chicken, shredded
• ½ cup green salsa verde
• 2 handfuls cilantro, chopped
• ¼ tsp. ground cumin
• ¾ cup cabbage, shredded
• 1 white onion, chopped
• Plain, nonfat Greek yogurt (optional as topping)
• Avocado (optional as topping)
Directions
• Preheat oven to 400 degrees
• Arrange tortillas on a baking sheet, and sprinkle cheese evenly over tortillas
• Bake 8-10 minutes
• Toss together chicken, salsa, and cumin
• Take tortillas out of the oven and spoon the chicken mixture evenly between the tortillas. Bake until heated throughout, around 5-8 minutes
• Top with cabbage, cilantro, onion, avocado and Greek yogurt (as desired)
Recipe adapted from Lefork.com


Southwest Grilled Chicken Spring Rolls
Serves 4-6
Ingredients
• 4 organic, boneless, skinless chicken breasts
• 2 tbsp. grapeseed oil
• 1 tsp. sea salt
• ½ tsp. black pepper
• 2 tsp. paprika
• 1 tsp. chipotle powder
• 1 tsp. cumin
• ¼ tsp. onion powder
• ¼ tsp. garlic powder
• ½ tsp. salt
• ¼ tsp. black pepper
• 2 cups baby spinach
• 1 large cucumber
• 2 carrots
• 2 avocados
• ½ bunch cilantro
• ½ lb. gluten-free or whole wheat angel hair pasta
• 2-4 tbsp. chile oil
• 12 sheets large rice paper rounds
Directions
• Drizzle chicken with oil and season with salt and black pepper on both sides. Combine spices for spice rub and sprinkle about ½ tsp. over each piece of chicken and rub in. Cover and set aside for 20 minutes.
• Rinse and peel carrots and spinach. Cut carrots and cucumber into julienne strips (1/8 to ¼ inch thick by 2 inches long).
• Grill chicken over medium heat for 4-5 minutes. Turn chicken and grill another 4-5 minutes, but make sure it remains juicy. Set aside when done.
• Bring large pot of water to a boil and add pasta. Cook until al dente (should still have a little bite to it). Drain and rinse. Then toss pasta with chile oil.
• Cut chicken into strips.
• Rinse cilantro and remove leaves. Serve whole or chopped, whatever you prefer.
• Slice avocado just before assembly of rolls.
• Assemble each roll separately. Dip 1 rice paper into warm water for about 3 seconds and spread on work surface or large plate. Add ingredients in layers. Starting with the spinach, make 1-2 inch wide layers of leaves on edge of rice paper.
• Layer chicken strips, avocado, cucumber, and carrots over spinach. Top with a little bit of pasta and sprinkle with cilantro leaves.
• Carefully roll the rice paper over the filling. Tuck in the edges like a burrito or you can leave the edges exposed to see all the colorful veggies.
• You can make these up to 2 hours ahead of time and cover tightly with plastic wrap, or you can put all the ingredients on the table and have everyone assemble their own.
Recipe adapted from EverydaySouthwest.com


Baked Buffalo Chicken Wraps
Ingredients
• 2 cups shredded, cooked organic chicken
• 1 cup hot sauce (or to taste, some may like more, some may like less)
• 12 small to medium gluten-free or whole wheat wraps
• 1 cup crumbled blue cheese
• 1/2 cup celery, chopped
• Plain, nonfat Greek yogurt with Ranch seasoning, for dipping
Directions
• Preheat oven to 400 degrees. Set wire rack inside a rimmed baking sheet and lightly coat rack with grapeseed oil.
• Combine chicken and hot sauce in medium bowl until mixed well. Place a wrap on a clean work surface. Add about 2-3 tbsp. of chicken, followed by diced celery, and then some blue cheese crumbles. Be sure not to overfill the wraps.
• Fold the wraps as you would a burrito. You can insert a toothpick in the center or near ends to keep it together during baking. Place on prepared rack.
• Drizzle each wrap VERY LIGHTLY with grapeseed oil (you may have to put a small amount on your fingers and lightly rub over wraps). Bake for 15-20 minutes, flipping the wraps halfway through, or until wraps are golden brown and slightly crisp. Allow to cool for a few minutes, then serve with Greek yogurt with Ranch seasoning, if desired.
Recipe adapted from DaintyChef.com


Red, White and Blue Grilled Chicken
Ingredients
• 4 organic, chicken breasts
• grapeseed oil (for grilling the chicken)
• ground cumin, to taste
• sea salt and pepper, to taste
Red & Blueberry Salsa
• 1/2 cup fresh blueberries, chopped
• 1/2 cup fresh whole blueberries
• 1/2 red bell pepper, seed and diced
• 1/4 red onion, diced
• 1 jalapeno pepper, seeded and minced
• 2 tbsp. fresh minced parsley
• 2 tbsp. lemon juice
• zest of one lemon
• pinch salt
Directions
• In a bowl, stir together all ingredients for the salsa and refrigerate until ready to use (you can make this up to 1 day in advance but if you do so, I recommend waiting until right before you serve it to add the fresh minced parsley).
• Lightly brush olive oil on both sides of the chicken breast, then season both sides with salt, pepper and cumin. Grill the chicken until fully cooked (there should not be any pink).
• Serve the grilled chicken topped with salsa.
Recipe adapted from Justapinch.com


Grilled Chicken Skewers with Arugula
Ingredients
• 6-8 wooden skewers
• 1/4 cup plain, nonfat Greek yogurt
• 2 tbsp. curry paste
• 1/2 tsp salt
• 2 organic chicken breasts
• 1/2 fresh cucumber, cubed
• arugula
• ¼ cup gouda cheese, cubed
Directions
• Preheat oven to 480 degrees.
• Soak skewers in water.
• In a large bowl, stir yogurt with curry paste and salt.
• Cut chicken lengthwise into 1 cm thick strips. Toss with sauce to coat. Let chicken marinate for 10 to 15 minutes or up to 1 day, refrigerated.
• Thread 1 strip of chicken onto each skewer.
• Brush oven grill pan well with oil. Add skewers to grill. Cook, flipping as needed, until chicken is cooked all the way through but still juicy, about 8-10 minutes.
• Serve chicken skewers with salad: garnish with cucumber and cheese cut into small cubes and arugula leaves.
• Drizzle with yogurt sauce with mustard (1:1).
Recipe adapted from BiteDelight.com


Sonoma Chicken Salad Sandwiches
Serves 5-6
Ingredients
Sonoma Chicken Salad
• 3 1/2 cups organic cooked, shredded chicken (about 2 lb. boneless skinless chicken breasts)
• 3 stalks celery, chopped (about 1 cup)
• 2/3 cup pecans, chopped
• 1/2 cup dried cranberries, roughly chopped
• 2 tbsp. finely grated Parmesan cheese
• Gluten-free or whole wheat rolls, for serving
Dressing
• 2/3 cup plain, nonfat Greek yogurt
• 1/4 cup organic apple juice
• 3 tbsp. honey
• 2 tsp. apple cider vinegar
• 1 tsp. yellow mustard
• 1 Tbsp. poppy seeds (chia or hemp seeds would work here, too)
• 1/2 tsp. onion powder
• Sea salt and black pepper, to taste
Directions
• In a large mixing bowl combine shredded chicken, celery, pecans, dried cranberries and Parmesan cheese; set aside.
• In a separate mixing bowl, whisk together all dressing ingredients until well blended. Pour dressing mixture over chicken mixture and toss to evenly coat.
• Serve over rolls.
*Store chicken mixture in resealable, refrigerated container, up to 3 days.
Recipe adapted from TheComfortOfCooking.com


Kale Caesar Salad Wrap
Serves 2
Ingredients
• 8 oz organic, grilled chicken, thinly sliced
• 6 cups curly kale, cut into bite sized pieces
• 1 cup cherry tomatoes, quartered
• 3/4 cup finely shredded Parmesan cheese
• ½ coddled egg (cooked about 1 minute – this is a gently or lightly cooked egg)
• 1 clove garlic, minced
• ½ tsp. Dijon mustard
• 1 tsp. honey or agave
• 1/8 cup fresh lemon juice
• 1/8 cup olive oil
• Sea salt and freshly ground black pepper
• 2 gluten-free or whole wheat tortillas or wraps
Directions
• In a bowl, mix together the half of a coddled egg, minced garlic, mustard, honey, lemon juice and olive oil. Whisk until you have formed a dressing. Season to taste with salt and pepper.
• Add the kale, chicken and cherry tomatoes and toss to coat with the dressing and ¼ cup of the shredded parmesan.
• Spread out the two tortillas. Evenly distribute the salad over the two wraps and sprinkle each with ¼ cup of parmesan.
• Roll up the wraps and slice in half. Eat immediately
Recipe adapted from HeatherChristo.com


Chicken-Quinoa Burgers with Avocado-Yogurt Sauce
Serves 4
Ingredients
• 1 pound ground, organic chicken
• 3/4 cup uncooked black quinoa (or regular)
• 1/2 red bell pepper, finely diced
• 1 cup cilantro leaves, divided in half
• 1 tsp. chili powder
• 1 tsp. cumin
• 1 tsp. ground coriander
• 1/2 tsp garlic salt
• 2 tbsp. extra-virgin olive oil
• 1 avocado
• 3 tbsp. plain Greek yogurt
• juice from a lime (about 2 tbsp.)
• 4 onion buns
• 1/4 cup crumbled cotija cheese (flavor is similar to Parmesan or Greek feta cheese)
• coarse salt and freshly ground pepper
Directions
• Cook the quinoa in boiling water for about 15 minutes, until it pops into little spirals. Drain and set aside.
• In a large bowl, combine the chicken, cooked quinoa, red bell pepper, half the cilantro, chili powder, cumin, ground coriander, garlic salt, and a good pinch of salt and pepper.
• Thoroughly mix with your hands, and then form four little patties.
• Heat the oil in a large skillet over medium-high. Add the patties and sear until browned on both sides and cooked all the way through, 10 – 12 minutes total. Set aside.
• In a food processor, combine the avocado, yogurt, remaining cilantro, lime juice and a pinch of salt.
• Lightly toast the onion buns brushed with olive oil and garlic salt.
• Smear a little of the avocado sauce on the bottom half of the onion bun. Top with a chicken-quinoa patty. Then a ton more avocado sauce. Then some crumbled cotija cheese.
*You can use cilantro as a garnish if desired.
• Serve with sweet potato fries.
Recipe adapted from BevCooks.com


Spicy Spinach Arugula Pesto Pasta with Chicken
Serves 4-6
Ingredients
• 1 cup chopped walnuts
• 2 cloves garlic, coarsely chopped
• 1 (2-inch long) red or green jalapeno pepper, stemmed and coarsely chopped*
• 2 cups grated Asiago cheese
• 2 tsp. sea salt
• 1 tsp. freshly ground black pepper
• 3 oz baby spinach
• 3 oz arugula
• 1/4 cup extra-virgin olive oil
• 1 lb. gluten-free or whole wheat spiral pasta
• 4 oz Asiago cheese, shaved
• 4-6 oz grilled, organic chicken, sliced
*Note: For a milder pesto, remove the seeds from the jalapeno pepper.
Directions
For the pesto
•In a food processor, combine the walnuts, garlic, jalapeno, cheese, salt and pepper.
• Process until the mixture is smooth. Add the spinach and arugula and process until blended.
• With the machine running, gradually add the olive oil.
• Bring a large pot of salted water to a boil over high heat.
• Add the pasta and cook until tender but still firm to the bite, stirring occasionally, about 8 to 10 minutes.
• Drain and reserve about 1 cup of the pasta water.
• Place the cooked pasta and pesto in a large serving bowl. Toss well and thin out the sauce with a little pasta water, if needed.
• Season with salt and pepper, to taste.
• Toss in sliced, grilled chicken and mix well.
• Garnish with Asiago cheese shavings and serve.
Recipe adapted from FoodNetwork.com


Creamy BBQ Chicken Pizza
Makes 2 10-inch pizzas
• 2 10-inch gluten-free or whole wheat pizza crusts
• 2 organic, chicken breasts, poached and chopped
• 1 tbsp. grapeseed oil
• 1 medium red onion, thinly sliced
• 1/2 cup organic BBQ sauce, 2 tbsp. divided
• 1 cup shredded mozzarella cheese
• good handful cilantro, for garnish
Directions
• Preheat oven to 400 degrees
• Toss the chopped chicken with 2 tbsp. BBQ sauce. Set aside.
• Heat the oil in a medium skillet over medium high. Add the onions and sauté until softened and slightly charred, about 8 minutes.
• In a small saucepan, add the BBQ sauce on very low heat to thin out the sauce (be sure not to overheat, otherwise it will stick to the pan).
• On a clean work surface, arrange pizza crusts. Evenly spoon the creamy BBQ sauce over each crust. 6. • Top with chopped chicken, sautéed onions and the shredded mozzarella cheese.
• Slide onto a pizza stone (if you have one) and bake roughly 15 minutes, or until the cheese is browned and bubbly on top.
• Garnish with fresh cilantro, slice and inhale the entire thing when no one is looking.
Recipe adapted from BevCooks.com


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September 18, 2014

Hydration Standards

Hydration Standards

by Samantha Wilkinson, MS, RDN, LD, Dolce Dietitian

Hydration is often a frustrating subject. The standards change so frequently and there is almost no hard and fast recommendation. The 8×8 has come and gone so many times it’s baffling. Many of the guidelines are based on the size of the athlete, their intensity level, the duration of their workout, their sweat rate, concentration of sodium loss and environment/climate at which the athlete is working in. We will try to make some sense of it for you and help you stay as hydrated as possible to keep you going before, during and after your workouts.
For the most part, the American College of Sports Medicine (ACSM) seems to have the most clearly defined recommendations on hydration levels. Their exercise physiologists spend countless hours testing athletes in the lab, getting as accurate information as possible.
Here are some guidelines:

Meal consumption improves hydration levels

-Don’t skimp on meals
-Fluid retention and intake increases with the presence of food
-Sweat losses need to be replaced, most of which can be replaced by the foods you eat

Fluids BEFORE Exercise

-Slowly drink 5-7 mL/kg body weight at least 4 hours before the exercise task
Example: 110 lbs. female = 50 kg, so she should try to consume 250 – 350 mL prior to her event
-If you do not urinate, or the urine is dark, you should slowly drink more liquids (approximately 3 – 5 mL/kg) about 2 hours before the event.
-It is very important to make sure you are producing urine while hydrating so as not to drown in your own body! It’s about BALANCE!! Equal input and output.
-Consuming beverages with sodium (20-50 mEq/L) and/or small amounts of salted snacks or sodium-containing foods may help retain consumed fluids and prevent an overload of sodium loss during exercise.

Fluid Replacement DURING Exercise

-Hard to recommended based on differences in sweat rates of individuals
-Average predicted sweat rates range from 4 to 1.8 L/hour
-Average recommendation for marathoners, for example, would be as needed from 0.4 to 0.8 L/hour
-Higher end for larger, faster individuals in warmer temperatures
-Lower end for smaller, slower individuals in cooler temperatures
-Keep up the carb consumption (for endurance athletes – exercise lasting > 90 minutes)
-30-60g carbs/hour to maintain blood sugar levels and prevent excessive sweat and electrolyte loss
-Goal is to lose no more than 2% body weight from starting body weight

Fluid Replacement AFTER Exercise

-Goal is to replace all fluid and electrolyte deficit
-2-3 cups (16-24 ounces) of fluid per pound of body weight lost through sweat

Rapid rehdyration

-1.5 L/kg body weight lost or 7 cups/lb of body weight lost
-Increased load accounts for rapid urine output (loss) to following rapid hydration
-Try to consume over time rather than in large doses to maximize fluid retention
-Consume fluids with snacks that have sodium to speed up recovery and ensure return to normal hydration status
Unfortunately, most recommendations are geared toward endurance athletes, like triathletes, since they go for so long without eating full meals and drinking regularly. If you are an athlete who participates in high-intensity, short-duration activities, hydrating prior is important and similar to the above recommendations. Hydration during activity should not be nearly as much in order to prevent GI distress, but enough that you feel satiated during the workout. Even during sprint intervals it’s ok to stop for a gulp of water. Mainly, try to drink when you feel that dry mouth sensation. And after exercise fluid replacement is still just as important, but maybe not at quite as large as the quantities outlined above. Get yourself some fluids, carbs and a little bit of protein to promote muscle recovery. The carbs and protein will help retain those fluids and electrolytes lost.
The main take away is to listen to your body and keep it satiated. If you feel thirsty, you’re already dehydrated. If you are someone who sweats a lot, you will need more fluid replaced. If you are someone who produces a lot of sodium in your sweat (you can actually see a light, white film on your skin), you will need more fluid replaced as well. You know yourself better than anyone, so use the guidelines that work for you!
 

Source: American College of Sports Medicine.

 


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July 15, 2014

Mike Dolce Featured on MTV2's 'Jobs That Don't Suck' 11:30pm on April 23

MTV2 documented one of Mike Dolce’s famous weight cuts for their new show “Jobs That Don’t Suck.” The profile of the man known for his precise weight management methods and strength training techniques of the most elite athletes in the world features a behind-the-scenes look at how Dolce guided UFC welterweight Mike Pyle through fight camp training and onto the weigh-in stage ahead of a recent bout. The show airs tonight, April 23, at 11:30 eastern /10:30 central. Check your local listings for details.

Mike Dolce will be featured on MTV's "jobs That Don't Suck" tonight at 11:30pm est/10:30 c
Mike Dolce will be featured on MTV’s “jobs That Don’t Suck” tonight at 11:30pm est/10:30 c
April 23, 2014