Tag: the dolce diet

DOLCE LIFESTYLE:
8 Best Gluten-Free Grains

by Samantha Coogan, MS, RDN, LDAmaranth
• Great source of lysine, an essential amino acid, which helps the body absorb calcium and is a building block of protein
Brown Rice
• Inexpensive and high in protein
Buckwheat (despite wheat in its name, it contains no gluten)
• Actually considered a fruit, not grass
Millet
• Nutty and sweet flavor that is more ideal for baking
Oats
• High in fiber and protein
Quinoa
• High in protein, calcium, phosphorous, fiber, iron and B vitamins
Sorghum
• Slightly sweet flavor that’s best for baking
Teff
• High in protein, iron and calcium

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DOLCE LIFESTYLE:
Foods That Make Calories Count

by Samantha Coogan, MS, RDN, LD

One of the principles of The Dolce Diet is “Don’t Count Calories, Make Calories Count!” Zero-calorie foods are one way to do just that! A “zero-calorie food” is a food that your body expends more energy to digest than the total amount calories that food actually has. You may also hear them called “negative calorie foods.” This list is a good tool to have to make sure that you fill your diet with foods that will work with you, not against you. And remember, everything in moderation!
Apples
Apricots
Asparagus
Broccoli
Carrots
Celery
Cranberries
Cucumber
Fennel
Garlic
Grapefruit
Green beans
Kale
Leek
Lemon
Onion
Orange
Peppers
Pineapple
Plum
Raspberries
Spinach
Strawberries
Tomatoes
Watermelon

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DOLCE LIFESTYLE:
5 Foods to Ease a Tummy Ache

by Samantha Coogan, MS, RDN, LD

1. Bananas
With potassium to balance your body’s minerals and a simple form of carbohydrates that your body can easily break down, bananas are great to ease stomach pain. And the riper, the better!
2. Ginger and/or Peppermint Tea
This has been used for years to curb nausea and vomiting, largely due to the menthol content.
3. Ezekiel Toast
The toastier the bread, the better. By toasting the bread, we increase carbon, which helps get rid of toxics and provide relief. Regular bread may work, but toasting it will speed up the process.
4. Fennel
This is a wonderful anecdote if your stomach pain is caused by gas. Fennel contains anethole, which reduces inflammation, and has been known to help fight off foodborne illnesses, such as, salmonella.
5. Papaya
Papaya contains the enzyme papain, which helps digest proteins, and can help ease GI discomfort.

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DOLCE LIFESTYLE:
10 Habits of Healthy People

by Samantha Coogan, MS, RDN, LD

1. Support Locally Grown Foods
While supporting small, sustainable farms and businesses, you’re also getting a better understanding of where your food is coming from.
2. Get Second Opinions
Don’t rely on the diagnosis of one physician. More importantly, when it comes to nutrition, most doctors have taken 0-1 courses in nutrition. Doctors are the experts in their respective field, but their schooling just doesn’t focus on nutrition. For sound nutrition advice, seek out a Registered Dietitian Nutritionist.
3. Don’t Buy Into “Trendy” Diets or Fitness Regimens
Do what works for you, not everyone else. And research different foods, preparation, exercises and all things health-related to make an informed decision. Don’t be a sheep and follow the crowd. Be a wolf.
4. Invest in Your Health by Investing in Your Food
Yes, healthy food tends to be more expensive, but think of it as investing in your health. Besides a slightly higher grocery bill is certainly cheaper than any hospital bill.
5. Health Starts in the Kitchen
You simply can’t out-exercise a bad diet. As the saying goes, “health is 20% exercise/fitness and 80% diet”. Fuel yourself properly in order to maximize your potential in the gym, and everything will fall into place.
6. Walk the Walk!
If you are against GMOs, buy organic. If you say you eat Earth-grown nutrients, make sure you’re doing it.
7. Look for SHORT ingredient lists
5 ingredients or less is what’s ideal to look for on an ingredient list. There are of course some exceptions. Certain foods do require binding agents to keep the product together or yield a certain texture. Once you start getting into the teens or ingredients that you can’t even pronounce, then you’re in trouble. Hint hint: aspartame and acesulfame-k on the ingredient list of sodas is “Equal” – blue packet – and “NutriSweet”, both artificial sweeteners.
8. Listen to Your Body
Our bodies have a unique way of protecting us and compensating to keep us healthy. Those cravings are usually a sign that you need nutrients! Listen to it and nourish it!
9. Adequate Nutrients = Adequate Food
Don’t restrict your calories! You need to eat to feed the body properly in order to carry out necessary metabolic functions, not just to look good in a bikini.
10. Think Like a Hunter
Hunters didn’t douse their foods in processed chemicals and “fake” versions of different foods, and why should you? Hunters were some of the most athletic human beings on this planet, so they must have been doing something right.

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DOLCE LIFESTYLE: Produce’s Dirty Secret
How to Read Produce Labels

by Samantha Coogan, MS, RDN, LD

Sometimes the supermarkets don’t explicitly state which of their produce is organic. Here is an easy way to figure it out based on the sticker label that is on produce, if the item isn’t already clearly marked.

Starts with a 4 = conventionally grown
Starts with an 8 = genetically modified
Starts with a 9 = organic

With this information in mind, be sure to stick to the rules of the Dirty Dozen and Clean 15 when picking up your produce. The Dirty Dozen (highest in pesticides) should always be purchased organic, while the Clean 15 (lowest in pesticides) can be purchased as conventionally grown. And always stay away from GMO whenever possible.

The Dirty Dozen

1. Apples
2. Celery
3. Sweet bell peppers
4. Peaches
5. Strawberries
6. Nectarines (imported)
7. Grapes
8. Spinach
9. Lettuce
10. Cucumbers
11. Blueberries (domestic)
12. Potatoes
*Kale and green beans were added to this list in 2012

The Clean 15

1. Onions
2. Sweet corn
3. Pineapples
4. Avocado
5. Cabbage
6. Sweet peas
7. Asparagus
8. Mangoes
9. Eggplant
10. Kiwi
11. Cantaloupe (domestic)
12. Sweet potatoes
13. Grapefruit
14. Watermelon
15. Mushrooms
QUICK TIP: A quick way to figure out how to buy organic vs. conventional is to figure out which parts of the fruit or vegetable you would actually consume. For example, most people eat an apple with the skin on it. The skin will have pesticide residue on it. However, you don’t eat the skin of an avocado, therefore, the inside is free of any pesticide residue as its skin has acted as a barrier.

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The Mike Dolce Show – A Fitness Podcast

Mike Dolce talks protein and other topics.
Mike Dolce is a 2X 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 and TheMikeDolceShow.com
Listen to the latest Mike Dolce Show fitness and lifestyle podcast and get motivated and inspired!

DOLCE LIFESTYLE:
6 Herbal Teas & Their Benefits

by Samantha Coogan, MS, RDN, LD

Not all herbal teas are created equal. The different properties in tea help stimulate different reactions in the body. For example, the high caffeine dosage in green tea won’t be very beneficial when trying to get to sleep. Here is a list of 6 herbal teas & their benefits.
1. Want to boost your metabolism?
• Try green tea
• High doses of caffeine keep your engine burning
2. Have nausea?
• Try ginger or peppermint tea
• Also great for motion sickness
3. Suffering insomnia?
• Try chamomile tea
• Helps produce gammaaiminobutyric acid, a brain chemical that helps to bring on sleep
4. Drowning in the common cold?
• Try elderflower tea
• Anti-inflammatory
5. Puffy from bloating?
• Try peppermint tea
• Helps relax the stomach muscles from contracting
6. Got stress?
• Try lemon tea
• Dilates blood vessels to increase circulation
• Also acts as a diuretic

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DOLCE LIFESTYLE:
5 Delicious Alternatives to Mayonnaise

by Samantha Coogan, MS, RDN, LD

Mayonnaise is packed with extra fat and calories that can put a big dent in the progress you’ve made. Two tablespoons has 115 calories, multiply that by 5 if you have it on a sandwich every day, and you’ve consumed an extra 575 calories in condiments alone! No we don’t count calories here, however, making small, conscious changes can easily set you on the road for success. Try out these alternatives to add flavor to your meals without the unnecessary garbage.
1. Guacamole made with Organic Ingredients
• 2 tablespoons has only 50 calories, plus is filled with HEALTHY fats that have anti-inflammatory properties and heart healthy benefits.
2. Organic Salsa
• 2 tablespoons has only 9 calories. Since this condiment is mostly vegetables, you can really be liberal with how much you use.
• This is a great way to add zest any dish, and it’ll help fill you if you choose a chunky variety.
3. Organic Mustard
• 2 tablespoons has only 10 calories and is packed with tons of flavor.
• For an extra kick and texture, you can also try spicy brown mustard.
4. Organic Ketchup
• 2 tablespoons has 29 calories. Just be aware of the sugar content as it can add up.
5. Hot Sauce
• You won’t need much to get the kick you need AND it’s calorie-free.

DOLCE LIFESTYLE:

Recipes in 8 Ingredients or Less

by Samantha Coogan, MS, RDN, LD

Creamy (Greek Yogurt) Mac & Cheese
Serves 4-6
Ingredients
• 8 oz. (about 2 cups) whole wheat or brown rice elbow pasta
• 8 oz. (about 2 cups) shredded cheese
• 1/2 cup plain Greek yogurt
• 2 cups fresh spinach
• salt & pepper, to taste
• 1/4 tsp. onion powder
• 1/4 tsp. garlic powder
Directions
1. Cook pasta per package instructions.
2. Place spinach leaves in bottom of strainer, and pour pasta over top to drain and wilt the spinach.
3. Save about ½ cup of pasta water and return cooked pasta and wilted spinach to pot.
4. Add about ¼ cup reserved pasta water to pot, and stir in cheese until melted.
5. Stir in Greek yogurt, onion powder, garlic powder, salt and pepper until smooth and creamy.
6. Stir in remaining pasta water to thin, if necessary.

Sweet Potato Steak Hash
Serves 6-8
Ingredients
• 2 whole sweet potatoes, cubed
• 3 tsp. grapeseed oil, divided
• 3 bell peppers, sliced, seeds and top removed
• 1 small onion, sliced
• 4 tsp. paprika
• 2 tsp. garlic salt
• cilantro * optional for garnish
• 1 grass-fed flank steak
• 2 tsp. sea salt
Directions
1. Heat grill pan over high heat and sprinkle each side of the steak with the sea salt.
2. Place the steak in the pan and turn down to medium heat.
3. Cook for 6 to 8 minutes and turn over, allowing it to finish cooking on the other side.
4. Remove from pan and tent with foil on a plate for 10 minutes.
5. In a large sauté pan over medium heat, add the first teaspoon of grapeseed oil and add the peppers and onion.
6. Cook until tender about 3 minutes. Add the potatoes and remaining grapeseed oil and cook until hot all the way through and golden on the outside.
7. Meanwhile, chop the steak, and once the potatoes are cooked, add the steak. Toss and allow to cook an additional 2 minutes. Serve with fresh cilantro for a little freshness.

Black Bean Soup
Serves 2-4
Ingredients
• 3 (15 oz) cans organic black beans, with liquid
• 1 lb. (about 2.5 cups) organic salsa
• ½ cup chopped fresh cilantro, loosely packed (plus extra for garnish)
• 2 tsp. ground cumin
• 1 clove garlic, minced
Directions
1. Stir all ingredients together in a medium saucepan.
2. Heat over medium-high heat until simmering.
3. Reduce heat to medium-low, cover and simmer for at least 10 minutes, stirring occasionally.
4. Serve soup warm topped with additional fresh cilantro as garnish.