Tag: mike dolce

by Samantha Coogan, MS, RDN, LD

That pesky belly fat is most people’s last problem area when on their weight-loss journeys. Even thinner individuals may experience some of that belly fat, which is commonly referred to as “skinny fat.” Below are some reasons that may be holding you back from shedding that fat.
1. Lack of Exercise
Lean muscle helps burn fat. So while belly fat can be avoided without exercise, the more muscle you build and gain from your exercise routine will help you shred body fat at a faster rate. Strive for 3-5 days of at least 30 minutes of activity to start. Some specific exercises that will target this area include the X-Pattern Toe Touch and a healthy dose of cardio. However, don’t overdo the cardio as too much can start to break down muscle tissue, which is the exact OPPOSITE of what we want!

2. Excess Sugar
Science shows that there is a strong link between insulin resistance and belly fat. Uncontrolled blood sugar is the cause for insulin resistance, so controlling blood sugars is key. Cutting out excess sugar is crucial to stave off belly fat. Some foods naturally have sugar, such as, fruit, so fore-go the extra sprinkle of sugar if you are looking to show off those rock-hard abs. A great swap is regular fruit for fruit juices, which are just huge culprits for added sugar on top of natural sugar. Go for more natural alternatives like honey (yes it has sugar, but not at as high of levels as regular table sugar).
3. Excessive Drinking
Alcohol tends to have an appetite-stimulating effect, which usually leads to over-eating. This is very counteractive in your attempt to create those beach-ready abs. Alcohol is also just a source of empty calories (lots of calories with little to no nutritional benefit). If you do feel the desire to have an adult beverage, try to leave out as many of the mixers as possible, which are usually just sugar-laden and increase the calorie content.
4. Eating When Stressed
Stress causes the production of cortisol, better known as the stress hormone, and excessive cortisol production tends to increase appetite and store more body fat. Stress also causes overeating. So just take a deep breath, relax, and don’t drive yourself crazy obsessing over the abs you may or may not have. Don’t let other stressors get you down, such as, work, relationships, school, etc. and find a way to release that stress, such as, yoga, CrossFit, meditation, etc.

5. Lack of Sleep
Cortisol levels increase with lack of sleep. For further explanation, see point #4.
6. Not Enough Protein
Protein helps level off blood sugar levels by slowing down the absorption of carbohydrates. Remember how important it is to control those blood sugar levels (point #2). Many experts agree that increasing protein is one of the most important factors in reducing belly fat. So stick to the lean proteins, such as, chicken, turkey, eggs and some fish. You can also find non-animal protein sources, such as, cottage cheese, Greek yogurt, beans and nuts.

Things You Never Knew About Sleep Deprivation

by Samantha Coogan, MS, RDN, LD

When on your way through a weight loss journey or lifestyle change, there are many barriers. But often times, plateaus or set-backs aren’t necessarily caused by your diet and exercise routines, but more due to sleep deprivation. Do you feel like you hit it hard every time you’re at the gym and never fall off the diet wagon, yet you are still seeing a stall in progress? Sleep may be the answer.

The effects of lack of sleep extend beyond just being tired.

Our bodies require 7.5 to 8 hours of sleep per night to fully recover from the day’s activities and stresses. During this time, cells regenerate, your body tissues recuperate, and you literally recharge like a dying cell phone in its battery charger. Our metabolism is also affected while we sleep, and if we deprive ourselves of adequate sleep, our bodies go into “survival mode,” which includes slowing down your metabolism to conserve energy.

When you don’t get enough sleep, your body starts to crave foods, and not the healthy stuff.

It wants fast-acting carbohydrates to elevate blood sugars as fast as possible to satisfy that urge and rid ourselves of fatigue. This ultimately becomes counteractive because it is only a matter of time before we crash, feeling even more tired than before, due to low blood sugar. Fast-acting carbohydrates metabolize so quickly that we get a short-term “high” and then quickly crash out.
Our bodies were created to protect us. Physical protection is the major function of our bones and skin. But we also have a lot of chemical ways to protect ourselves. When we are sleep deprived, our bodies go into “fight or flight” mode. By doing so, your body releases adrenaline and cortisol.
Adrenaline increases your heart rate and blood pressure while giving short bursts of energy. This hormone is usually responsible for personal records in competition due to the euphoric and energy-boosting effect it has on the body. However, cortisol is a stress hormone which tends to store fat (especially in the abs) as a way to protect the body by conserving energy reserves. Too much cortisol production usually leads to excess fat storage.
Now that we have some of the facts, it is crucial to try to commit to 7-8 hours of UNINTERRUPTED sleep per day. Unfortunately, 6 hours of sleep with a 2 hour nap mid-day won’t have the same effect on the body as 7-8 hours of REM sleep.

We all have gotten to that “there just aren’t enough hours in the day” point, but we have to make ourselves a priority in order to be healthy, which will ultimately lead to higher productivity.

If we fail to do this, we will likely have temporary success with a longer-term burnout. Consistency is key. So if it means saving that extra episode on Netflix for the next night, then so be it! Take care of yourself and you will be rewarded daily!

DOLCE LIFESTYLE: Unique Uses for Coconut Oil

by Samantha Coogan, MS, RDN, LD

Coconut oil has become very popular in cooking due to its high smoke point, which prevents foods from being degraded too quickly. However, there are so many unconventional uses for coconut oil (due largely to its healthy fat content), which provides a lot of bang for your buck. Plus it is a more organic, Earth-friendly, animal-friendly alternative to many products!
• Add it to coffee – usually 1 Tbsp. is sufficient
• Use it as a skin moisturizer. Pregnant? This is s a great remedy to prevent stretch marks.
• Breastfeeding? The nipples can become dry and sore during the process, but if you apply coconut oil to the area a few times a day, you can reduce the pain in a natural way.
• Make homemade lotions or deodorants out of it
• Use in place of baby oil to remove make-up
• Works as a diaper cream for our little ones
• Coconut oil naturally has an SPF of 4, so use it in conjunction with sunscreen for increased skin protection
• Use a little dab in your hair to get rid of frizz
• Use in place of regular lip balms, which are usually tested on animals
• Use in place of Neosporin® for cuts and burns
• After delivery, apply a small amount to the perineum to speed up the healing process
• Use it in place of Aloe Vera for burns
• May help reduce the visibility of varicose veins
• Use it as a natural remedy to clear up cold sores
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DOLCE LIFESTYLE: How to Maintain a Healthy Shift Work Diet

by Samantha Coogan, MS, RDN, LD

Eating healthy is hard on a regular, daytime schedule. So how can we stay on track if we work during the midnight hours while everyone else is asleep? Here are some tips for all of you shift-workers trying to live lean (and stay awake)!
First, let’s talk about specific foods that help with specific functions:
Foods for Increased Energy
• Lean meats
• Salmon & tuna
• Eggs
• Beans & legumes
• Greek yogurt
• Almond milk
• Nut butters
• AVOID high-fat, high-sugar, high-sodium products as these are culprits for spikes/dips and feeling sluggish
Foods that are Kind to the Tummy
• Greek yogurt
• Peanut butter
• Bananas
• Whole grain bread
Foods to Help You Get to Sleep
• Whole grain bread
• Brown rice
• Oranges
• Bananas
Now, most night shifts are typically between the hours of 7pm and 7am. Here is a sample menu for when and what to eat before, during and after your shift. One key element, as always, will be to make sure you are drinking PLENTY of water (usually 16 oz. per meal is ideal) AND urinating often. If we fail to urinate while drinking large amounts of water, we can suffer from “water intoxication” in which we literally drown in our own bodies. This is VERY important in terms of hydration. There is such a thing as overhydration.
After Waking
Create a good balance of protein and carbohydrates. The Breakfast Bowl is perfect for this. The carbohydrates will keep your brain running without fatigue, and oats and almond butter provide great amounts of protein.
Before Your Shift
Again, balance those carbohydrates and protein. The Skinny Sumo Stir-Fry is perfect with ¼ to ½ cup of cooked quinoa or brown rice, and 1 cup of green tea. Meal prepping at the beginning of the week makes it very easy to have your meals ready to go at work.
Break Time
Keep maintaining that optimal protein to carbohydrate ratio (typically 1:2) with an apple and 2 tbsp. of almond butter, or an orange, 1/3 avocado and a small handful of almonds. If you get more than one break, choose from these types of snacks for each break to keep you moving.
After Your Shift
Here we want to go with a lower carbohydrate meal or snack and NO caffeine. Try some whole grain toast with almond butter and 1 cup of chamomile tea.
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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.

Artificial vs. Natural Flavors

by Samantha Coogan, MS, RDN, LD

According to the Code of Federal Regulations, a natural flavor is: “the essential oil, oleoresin, essence or extractive, protein hydrolysate, distillate, or any product of roasting, heating or enzymolysis, which contains the flavoring constituents derived from a spice, fruit or fruit juice, vegetable or vegetable juice, edible yeast, herb, bark, bud, root, leaf or similar plant material, meat, seafood, poultry, eggs, dairy products, or fermentation products thereof, whose significant function in food is flavoring rather than nutritional” (21CFR101.22).

Hooray…what the heck does all of that mean?
Basically these flavorings are derived from the actual food by multiple means, such as, fermentation or heating. The flavors are obtained from the whole food, and are not created in a lab.
Any flavors added that are not included in the list above would be considered an “artificial flavor,” such as monosodium glutamate, or MSG. This ingredient has since been drastically reduced in restaurant chains due to health concerns.

Artificial flavors must be listed on food labels. These flavors are often created by blending multiple natural flavors together and/or adding additional chemicals.

Artificial ingredients are usually used because they are more cost-effective for the manufacturer. You will probably see natural flavors used in conjunction with artificial flavors, again because it reduces costs, yet the company can still boast that they use “natural” flavors.

Another thing to keep in mind is that the term “organic” is not the same as “natural.”

The USDA’s Food Safety and Inspection Service (FSIS) terms “natural” as “a product containing no artificial ingredient or added color and is only minimally processed (a process which does not fundamentally alter the raw product) may be labeled natural.”
It is critical not to confuse the two terms. Organic is merely a term for treatment (no pesticides, etc.), not for nutrient quality. Natural refers to the actual ingredients within a product.

EXAMPLES:

Natural Flavor
Benzaldehyde – Naturally found in almonds and gives an almond flavor to foods/candies/liquors.
Artificial Flavor
Vanilla: Although most of the flavor comes from the vanillin found in vanilla beans, synthetic vanillin is added to create imitation vanilla extract. This would be an example of a natural flavor that was made artificial by means of adding synthetic components.

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4 Reasons to Give Sugar The Boot

by Samantha Coogan, MS, RDN, LD

It seems that nowadays everything we consume has added sugar. We don’t realize how addicted to sugar we truly are. It is often the culprit for unwanted pounds, lack of energy (although we associate sugar with high energy/hyperactivity), and stomach issues. If you want to feel better from the inside out, it’s time to cut out that nasty, little sweetener, and retrain our bodies to eat whole, real foods that are naturally sweetened. Here are four reasons to knock sugar out of your diet.
Improved Energy
Sugar blocks your body’s potential for maximal energy storage. Plus the drastic spike and dip in your blood sugar due to sugar causes only temporary energy, with a longer side effect. When you remove sugar form your diet, your natural energy levels will increase, but the body does need time to adjust as it will go through a “withdrawal” stage.
Weight Stabilization
The more sugar you consume, the more of a tolerance you build to its sweetness. Sugar is usually found in higher-fat foods, so we tend to overeat these products, which leads to weight gain. By cutting out sugar, you will stop craving sweet, sugary foods, which in turn will lower your intake of unnecessary fats and refined carbohydrates. Sugar also makes us feel hungry faster due to its effect on the blood sugar (again, sharp spikes and dips which causes fatigue).
Improved Intestinal Health and Motility
Our intestines need fiber to keep waste products moving along for removal. Most foods with high sugar content have low fiber content, which causes you to go to the bathroom less often. Sugar can also provide a constipation-like effect as well. This is not good for GI health as we need regular bowel movements every day in order to rid our body of waste products and bacteria. Once you’ve cut out sugar, you may find that you use the restroom more often, which is great! It may be a little annoying at first, but your gut will thank you for it.
The Cravings Will End
This is very similar to drug use. Once you’ve rid yourself of the addictive substance, you will notice that your body stops craving it. Again, you may go through a withdrawal period, but eventually your body will reset itself. The body is an amazing thing! Fruits naturally have sugar and will taste super sweet again. Your tolerance for the sweetness levels will have gone down, which will then make sweet items feel rewarding again without having to add a bunch of refined sugar or grabbing a sugar-sweetened beverage.

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The Mike Dolce Show Fitness Podcast

In this special episode, you get to be a fly on the wall during dinner at Thiago “Pitbull” Alves’ house where Mike whipped up some Power Pasta and the conversation is flowing freely.
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!