3 Unconventional Ways to Stay Fit

3 Unconventional Ways to Stay Fit

By Amber Lowry

Bored of the gym? You’re not alone. It’s easy to get tired of the same old weight-lifting and cardio machines. Sadly, many people use this as an excuse to give up on their fitness goals. While it’s important to crush it during your gym sessions, it’s also important to switch up your fitness approaches and be interested in how you move. Revamp your workout routine with these three unconventional ways to stay fit!

1. Rebounding

Jumping on a trampoline, or rebounding, is not only fun for your inner child, but it’s also great for your health. A huge part of being healthy is our ability to naturally detoxify our bodies. We all have a lymphatic system, which plays a major role in the detoxification process by acting as our cellular waste management system. Considering our constant exposure to various environmental toxins (cosmetics, non-organic foods, air pollution, etc.), it is crucial that our lymphatic systems work efficiently to make sure we are properly detoxifying. Unfortunately, our lymphatic system doesn’t necessarily work on its own; jumpstart the process through movement. In other words, in order for our lymphatic systems to be functioning optimally, we need to stimulate them. One of the best ways to stimulate the lymphatic system is by jumping on a mini trampoline. While rebounding may not seem intriguing to those trying to bulk up, a build-up of toxins in your system may attribute to less gains. Adding 5-15 minutes of rebounding each morning is a proven way to stimulate your lymphatic system, ward off osteoporosis and improve fat mass/lean muscle mass ratios.

2. Tabata

What if I told you that you can achieve amazing workout benefits after just 4 minutes of exercise? Tabata is a form of high-intensity interval training (HIIT) that involves intervals of 20 seconds of full intensity exercise followed by 10 seconds of rest for a total of 8 sets (4 minutes). Compared to traditional cardio exercises like jogging, research shows that HIIT training exercises like tabata promote greater improvements on body composition. Moreover, HIIT has been shown to have hormonal benefits that leave you burning fat even after the exercise is complete. Try adding a 4 minute tabata workout to your morning routine to start your day off on a fit and lean note.

3. Exercise Alarm

Be honest: do you spend most of your life on your butt? A study from The American Journal of Preventative Medicine determined that older women who lived a more sedentary lifestyle were more likely to die prematurely compared to their more active counterparts. Many of today’s most common occupations require a lot of sitting, but an effective way to combat this is to set an alarm for every 30 minutes as a reminder to get up and move. For example, try setting an alarm to go off every half hour; complete 20 bodyweight squats and take a walk to the fridge for a glass of water. If you follow this advice as an office worker and do 20 bodyweight squats every 30 minutes, you can do 320 bodyweight squats in an eight-hour work day!
Whether you decide on these alternative forms of exercise or stick to your traditional routine, the important thing is that you are staying active! As Eugen Sandow, one of the fathers of modern bodybuilding, once said, “Life is movement. Once you stop moving, you’re dead. Choose life.”

References
Boutcher, S. H. (2011). High-Intensity Intermittent Exercise and Fat Loss. Journal of Obesity, 2011, 868305. http://doi.org/10.1155/2011/868305
Cugusi, L. et al. (2016). Effects of a mini-trampoline rebounding exercise program on functional parameters, body composition and quality of life in overweight women. The Journal of Sports Medicine and Physical Fitness. http://www.minervamedica.it/en/journals/sports-med-physical-fitness/article.php?cod=R40Y9999N00A16072107&acquista=1
Jelleyman, C., Yates, T., O’Donovan, G., Gray, L. J., King, J. A., Khunti, K. and Davies, M. J. (2015), The effects of high-intensity interval training on glucose regulation and insulin resistance: a meta-analysis. Obes Rev, 16: 942–961. doi:10.1111/obr.12317
Seguin, R., Buchner, D. M., Liu, J., Allison, M., Manini, T., Wang, C.-Y., … LaCroix, A. Z. (2014). Sedentary Behavior and Mortality in Older Women: The Women’s Health Initiative. American Journal of Preventive Medicine, 46(2), 122–135. http://doi.org/10.1016/j.amepre.2013.10.021
Tucker, L., Strong, J., LeCheminant, J., & Bailey, B. (2015). Effect of Two Jumping Programs on Hip Bone Mineral Density in Premenopausal Women: A Randomized Controlled Trial. American Journal of Health Promotion, 29(3), 158-164. http://dx.doi.org/10.4278/ajhp.130430-quan-200

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December 10, 2016

5 Kid-Friendly Dinners Under $5

5 Kid-Friendly Dinners Under $5

By Nicole Kiley, MSc, RD

Here is a great story for all you moms and dads out there. I am currently childless, and while I can theoretically empathize with the working parent, I know that I have not yet “gone to war” myself. The other day I was invited over to a friend’s house for supper. She and her husband have four, yes four, children. Three boys and 1 girl, all under the age of 6. Their kitchen and dining room during this time was nothing short of a battlefield. Arms were flailing, emotions were high and kids and food were everywhere. We all laughed as my friend exclaimed, “Welcome to my world.” This experience inspired today’s blog.
Today’s Mission:
• Bring you 5 kid-friendly dinner recipes
• Plan each recipe to be healthy and nutritionally balanced
• Design each meal to be under $5
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Slightly Sloppy Mikes

Serves 4
This recipe is a healthy twist on the old-school sloppy Joe. After your initial investment of maple syrup and Worcestershire sauce, this is a very affordable and delicious family favorite.
Ingredients
whole wheat or gluten-free buns (regular bread slices will do just fine, too!)
1/2 lb. organic ground turkey
1 small onion, finely chopped
2 cloves garlic, minced
1 green bell pepper, diced
1/2 cup pinto beans
1/2 cup black beans
1 cup diced tomatoes
1/2 Tbsp. tomato paste
1/2 Tbsp. apple cider vinegar
1 Tbsp. maple syrup
1 Tbsp. Worcestershire sauce
1 Tbsp. spicy mustard
dash of sea salt
dash of black pepper
1 jalapeño pepper, minced (optional)
Instructions
• Cook turkey meat on medium heat for about 10 minutes until done.
• In separate large pan, sauté onion, garlic, green pepper and jalapeño until soft. Add meat to the veggie pan along with rest of ingredients and reduce heat to a simmer, stirring occasionally.
• Once thickened, scoop onto bread of your choice and serve.
• This can also be eaten breadless in a bowl!
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East Coast Breakfast Toast

Serves 4
Keep dinner fun and try this “breakfast for dinner” French toast recipe!
Ingredients
8 slices of whole grain or sprouted grain bread
4 eggs
1 cup milk
coconut oil (as needed)
dash of cinnamon
Instructions
• Coat pan with coconut oil and place over low heat.
• In bowl, beat eggs and milk together with fork.
• Dip bread slices into egg mixture and soak through. Put bread slices in pan and heat until lightly browned. Be sure to flip them over to cook both sides.
• Repeat until all bread slices have been browned.
• Top each bread slice with cinnamon and fresh fruit, or serve with organic maple syrup
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Easy Lentil Soup

Serves 4-6
The air is crisp and there’s nothing more satisfying than warm homemade soup.
Ingredients
2 Tbsp. avocado oil
1 medium onion, finely diced
1 large carrot, peeled and finely diced
2 stalks celery, finely diced
2 medium cloves garlic, minced
1 lb. dried brown lentils
1/2 cup pearl barley
1 bay leaf
2 quarts vegetable broth
dash of Pink Himalayan sea salt
1 Tbsp. fresh lemon juice
1/2 cup chopped parsley
freshly ground black pepper
Instructions
• Heat avocado oil in a large stock pot over medium-high heat for about 1 minute. Add onions, carrots and celery, and cook about 5 minutes, stirring occasionally, until softened. Add garlic and cook about 30 seconds. Add lentils and barley and stir to combine. Add bay leaf, broth and a dash of sea salt. Bring to a boil, reduce to a simmer, cover with lid slightly cracked, and cook until lentils are completely tender and falling apart, about 1 hour, adding water as necessary. Lentils and barley should be totally covered with water at all times.
• Using a hand blender, blend soup until as smooth as desired. Whisk in lemon juice to taste, along with parsley. Season to taste with salt and pepper and serve.
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Spinach, Pinto Bean & Potato Soup

Serves 4-6
Kids not a fan of lentil soup? Try this delicious bean and potato soup recipe!
Ingredients
2 Tbsp. avocado oil
1 onion, diced
1 stalk celery, chopped
2 carrots, peeled and diced
8 oz. red potatoes, cut into 1-inch pieces
Pink Himalayan sea salt and freshly ground pepper, to taste
5 cups torn baby spinach leaves
1 (15 oz.) can pinto beans, drained and rinsed
2 tsp. red-wine vinegar
Instructions
• Heat oil in a large pot over medium heat. Add onion, celery and carrots to pot and sauté until tender, 6 to 8 minutes.
• Add potatoes and 4 cups water. Add dash of sea salt and pepper, to taste. Bring to a boil and then reduce to low. Let cook until potatoes are tender, about 12 minutes. Mash half the contents of the pot until slightly thickened. Add spinach and beans and continue cooking until spinach is tender, about 8 minutes. Stir in vinegar.
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Mom’s Meatloaf in A Pinch

Serves 4-6
This recipe calls for minimal preparation and can bake while you’re helping the kids finish homework!
Ingredients
1 lb. ground turkey
2 eggs
1 small onion, minced
2 garlic cloves, minced
1/2 cup oat bran (or buckwheat)
2 Tbsp. maple syrup
1 Tbsp. Worcestershire sauce dash of sea salt
1 Tbsp. avocado oil
Instructions
• Preheat oven to 350 degrees.
• In a large bowl, combine all ingredients and mix well.
• Wipe avocado oil on inside of loaf pan and transfer mixture to the pan. Bake for 45 minutes.
• Remove from oven, slice and serve with your favorite sides.
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nicole-kiley-dolce-diet-rdNicole is the Head Registered Dietitian at The Dolce Diet. She believes that long-term health is achieved through an individualized approach to nutrition that is not only evidence-based, but also sustainable and enjoyable. Serving both our private clients and professional athletes, Nicole aims to empower individuals with confidence and education, fully equipping them to reach and maintain their health goals.
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December 8, 2016

How to Read the New Food Label

How to Read the New Food Label

By Mary Spiegelberg and Lindsay Howard, MS, CSCS

We see them every day, but how many of us actually understand them? First thing’s first, the best way to determine if a product is nutritious is to ignore all of the claims on the front of the package that say things like “all natural” or “sugar free.” Flip that sucker around and focus your eyes on the Nutrition Facts label.
NOTE: the current FDA laws have changed, and a NEW nutrition fact label has recently been created.

OLD Label VS. NEW Label

food-label
Serving Size:
Let’s start at the top. The serving size is defined as quantity (for example: 2 cookies), amounts (2/3 cup, 4 tbsp.), or as weight (3 oz.). One serving size is what all values on your label will be referencing. Directly under that, the label will tell you how many serving sizes are in the package or product.
BE AWARE: The serving size is NOT the amount that is recommended for your diet. This is simply the measurement that the Nutrition Facts are based on.
In the example above, we see there are two 1 oz. servings in our cashews. If we were to consume the whole package, we would need to double the amount of calories, total fat content, carbohydrates, proteins and so forth.
Calories, Macronutrients & Percentages:
The percentages on the right refer to the percent recommended intake based on a diet of 2000 calories a day. Thus, the percentage of fat, carbohydrate and protein is not appropriate for each individual. It does help consumers understand the proportion of macronutrients (carbs, protein, fat) in the food, and can serve as a reference point. so may not be completely accurate to your individual diet. It is more appropriate to reference the grams of each macronutrient. For example, diabetics must keep an accurate log of their carbohydrate intake. Referencing the grams of carbs per serving can help one to determine proper portions.
Wondering how grams are converted to calories? There are 9 calories in each gram of fat, 4 calories in each gram of carbohydrate, and 4 calories in each gram of protein. Overwhelmed yet? It’s a lot to take in! This is why we like to encourage clients to eat in “handfuls,” until they are satisfied, thereby becoming in tune with their bodies. If we reach for nourishing foods the rest will typically take care of itself.
Fiber:
The Institute of Medicine recommends a daily fiber intake of 25 grams per day for females and 35 grams per day for males. Unfortunately, the average American diet falls short and consumes roughly 15 grams per day. Foods naturally-rich in fiber (without added fiber) are whole grains such as whole- or sprouted grain bread, brown rice, quinoa, whole-grain pasta (brown rice or quinoa works too!), and whole-grain crackers. And don’t forget your foods without labels! Fruits and veggies are full of fiber!
Sugar:
One of the best new features of the new food label is the “added sugars” line. This will differentiate naturally occurring sugars from sugars that have been added to the product. The current American Heart Association Guidelines recommend no more than 150 calories from added sugar for men, and 100 calories for women per day. This equates to approximately 25 grams and 37.5 grams respectively.
Ingredient List:
Here’s a fun fact – ingredients are list ed in order of what is most abundant to what is least abundant in a food product. This is helpful when determining the contents of a food product. For example, when selecting a quality yogurt, identify a brand with yogurt and real fruit (apricots, strawberries, etc.). Sugar or high fructose corn syrup should not be the first ingredients.
Vitamins and Minerals:
Vitamins and minerals, also known as the micronutrients, concludes our nutritional label, again with their percentages being based off a 2000 calorie diet. Reaching the “daily value” of micronutrients is essential to reach peak bodily function. The new label will include the following select vitamins and minerals: Vitamin D, calcium, iron and potassium. While all micronutrients are important, these have been identified as nutrients recently lacking in the average American diet. By listing these nutrients on the label, consumers are passively encouraged to consume foods rich in these micronutrients.
Remember, many of the healthiest foods come without a nutrition label. Things like fruits, vegetables, grass-fed meats and wild-caught salmon. While nutrition labels have their purpose, we will leave you with our favorite mantra, “Don’t count calories, make calories count!”
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December 7, 2016

3 Healthy Fruit Desserts

3 Healthy Fruit Desserts

By Nicole Kiley, MSc, RD

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Strawberry Chews

Serves 4
Ingredients:
3 cups fresh strawberries
Instructions:
• Preheat oven to 210 degrees F.
• Wash and slice stems off of strawberries. Pat dry with towel.
• Line baking sheet with parchment paper and spread out strawberries evenly.
• Bake for 3 hours until chewy like candy.
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Mango Lime Sorbet with Coconut Flakes & Honey

Serves 4 to 5
Ingredients:
2 ripe mangoes (or 2 lbs. frozen mango)
2 Tbsp. unsweetened coconut flakes
1 small lime, quartered
Honey or agave for drizzling
Instructions:
• Peel the mangoes, separate from pit and cut into chunks.
• Arrange chunks in single layer on baking sheet and cover with plastic wrap.
• Freeze the mango until solid, at least 4 hours.
• Preheat oven to 350 degrees F.
• Add coconut to baking sheet and bake for 4 minutes until golden and toasted; toss halfway through.
• Add frozen mango to food processor with 1/3 cup hot water and process mango until completely smooth.
• Turn the processor off and stir with a wooden spoon or spatula.
• Transfer the sorbet to 4 serving bowls and squeeze a quarter of fresh lime over each.
• Sprinkle with coconut flakes and top with drizzled honey.
• Enjoy!
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Orange Pistachio Napoleons

Serves 4
Ingredients:
4 medium navel oranges
1 cup Greek yogurt
2 Tbsp. honey
1 tsp. water
¼ cup shelled raw pistachios
Instructions:
• Cut off ~1 inch from both ends of all oranges. Stand 1 orange cut-side down on cutting board. Working from top to bottom, cut away the peel.
• Cut the orange into 3 rounds, each about ¾ inch thick, transferring the rounds to a medium bowl and you work. Repeat with remaining oranges.
• Squeeze the juice from the reserved orange ends into a small saucepan.
• Add the honey and the remaining juice from your cutting board and bring to a boil over medium-high heat. Boil, stirring occasionally, until syrupy, roughly 6 minutes.
• Let syrup cool for 25 minutes.
• While syrup cooling, heat a small skillet over medium heat, add the pistachios and cook, tossing frequently until fragrant and toasted, about 4 minutes. Let cool, then chop.
• Whisk together the yogurt, half the syrup and the water in a medium bowl.
• In each serving bowl (4), layer 3 orange slices with 1 Tbsp. of yogurt mixture, beginning with orange and ending with yogurt.
• Drizzle the remaining orange syrup over the tops and sprinkle with pistachios before serving.
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nicole-kiley-dolce-diet-rdNicole is the Head Registered Dietitian at The Dolce Diet. She believes that long-term health is achieved through an individualized approach to nutrition that is not only evidence-based, but also sustainable and enjoyable. Serving both our private clients and professional athletes, Nicole aims to empower individuals with confidence and education, fully equipping them to reach and maintain their health goals.
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December 6, 2016

5 Balanced Breakfasts for Under $2

5 Balanced Breakfasts for Under $2

By Nicole Kiley, MSc, RD

On a budget and looking for a simple, balanced breakfast? We’ve got your back! Did you know that while most Americans meet their protein needs at lunch and dinner, they often fail to consume adequate protein at breakfast? Moreover, research shows that those who consume a balanced breakfast tend to report more sustained energy and stable eating behaviors throughout the day. Here are 5 Balanced Breakfasts that are good for your health and your wallet!
*Food costs may vary based on season and location.
1. Baked Egg Avocado
Half an avocado: $0.75
One egg: $0.50
Dash sea salt & pepper: $0.02
Approximate Total: $1.27
Preheat oven at 425 degrees F. Slice an avocado in half, add an egg to the hole of the avocado, sprinkle with salt and pepper, and bake for 15 minutes.
2. Peanut Butter Banana Overnight Oats
Half cup oatmeal: $0.15
Half cup choice milk: $0.35
Two tablespoons peanut butter: $0.33
Half sliced banana: $0.30
Approximate Total: $1.13
Add ingredients to a bowl and mix well. Store in fridge overnight or for at least 2 hours in the morning before serving.
3. Peanut Butter & Jam Toast w/ Hardboiled Egg

Two tablespoons peanut butter: $0.33
Two tablespoons organic jam: $0.51
Two slices sprouted grain bread: $0.66
One egg: $.50
Approximate Total: $2.00
Toast bread and spread with nut butter first, followed by jam. Add egg to pot and cover with water. Bring to boil and then remove from heat, keeping pot covered with lid. Let cook for 10 minutes before removing egg from pot. Let cool before peeling.
4. Sweet Apple Cinnamon Greek Yogurt

Half cup Greek yogurt: $1.00
1 apple, chopped: $0.65
Dash of cinnamon: $0.02
Half sliced banana: $0.30
Approximate Total: $1.97
Add Greek yogurt to bowl. Wash and chop apple, add to bowl. Peel and slice banana, add to bowl. Sprinkle with cinnamon and enjoy!
5. Veggie Omeletta

2 whole eggs: $1.00
¼ red bell pepper: $0.20
1/8 red onion: $0.15
4 cherry tomatoes: $0.20
1 green onion: $0.05
¼ avocado: $0.38
1 tsp. avocado oil: $0.10
Approximate Total: $2.08
Sauté veggies in avocado oil a small 8-inch skillet (great recipe for cast iron). Once veggies tender, pour whisked eggs over top and sprinkle with green onions and feta cheese (optional). Let cook for 3 to 4 minutes on medium before broiling in oven for 3 to 4 minutes to finish cooking the top. Top with sliced avocado and enjoy!
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nicole-croppedNicole is the Head Registered Dietitian at The Dolce Diet. She believes that long-term health is achieved through an individualized approach to nutrition that is not only evidence-based, but also sustainable and enjoyable. Serving both our private clients and professional athletes, Nicole aims to empower individuals with confidence and education, fully equipping them to reach and maintain their health goals.
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December 5, 2016

3 Carbolicious Side Recipes

3 Carbolicious Side Recipes

By Mary Spiegelberg

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Sweet Potato Pizza

Serves 2 to 3
Did somebody say pizza? This sweet potato based recipe satisfies a craving and offers a healthy alternative to take out.
Ingredients for dough:
2-3 medium sweet potatoes
1 cup almond flour
1 teaspoon baking soda
1 tablespoon Italian seasoning
1 teaspoon salt
Ideas for toppings:
Traditional: ½ cup natural tomato sauce, ½ cup mozzarella cheese, basil, lean ground turkey.
Different: ½ cup pesto, goat cheese crumbles, shredded, skinless and boiled chicken, balsamic sautéed onions and drained and chopped artichoke heart.
Instructions:
• To begin, preheat your oven to 400 degrees F and boil a large pot of water.
• Wash, cut and peel sweet potatoes into quarters.
• Place potatoes into the boiling water and reduce the heat to a simmer. Simmer for 20 minutes.
• Drain the potatoes once softened.
• Transfer to a large bowl and mash.
• Add the almond flour, baking soda, Italian seasoning and salt and begin kneading the dough. Grab a lined baking sheet and press the dough into a large circle. Spread the dough until it is roughly ½ inch thick.
• Bake the dough for 15 to 20 minutes until edges brown. Remove pizza from oven, add toppings and broil for three to five minutes until cheese is melted.
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Butternut Squash Couscous

Serves 6 to 8
In a time crunch because you forgot you invited your neighbors over for dinner? Try this quick and easy couscous recipe. The combination of butternut squash, herbs and couscous is sure to knock anyone’s socks off.
Ingredients:
One large butternut squash
2 tablespoons avocado oil
1 tablespoon extra virgin olive oil
1 large washed and chopped onion
1 clove crushed garlic
1 cup couscous (uncooked)
1 cinnamon stick
1 lemon (for lemon zest!)
½ washed and chopped long chili
¾ chopped parsley
4 tablespoons chopped mint leaves
½ cup shredded lettuce
3.5 oz. toasted pine nuts
2 oz. golden raisins
¼ teaspoon ground allspice
Instructions:
• To start, remove seeds from the squash and dice the flesh into ½ inch pieces.
• Heat 2 tablespoons of avocado oil into a large frying pan over low heat, add squash and stir occasionally for 10 minutes.
• Add onion and garlic and continue cooking for 8 minutes until the vegetables become tender. Grab another pot and cook the cinnamon stick and couscous in boiling salt water, following the packaged couscous’s directions.
• Drain the couscous and add it to the onion and squash. Mix all remaining ingredients together and toss with 1 tablespoon of olive oil. Keep over low heat until heated through.
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Quinoa Explosion

Serves 2
Need a quick and portable lunch to get you through those last hours at work and nightly gym sesh? Quinoa is the perfect option because it is just as good cold as it is warm! Try this simple recipe that’s low in maintenance but high in taste and dietary benefits!
Ingredients:
3 cups cooked and cooled white quinoa (1 cup uncooked yields ~3 cups cooked)
1 ½ cups flat-leaf parsley leaves
1 cup washed and chopped mint leaves
¼ cup snipped chives
9 oz. washed and quartered cherry tomatoes
1 tablespoon grated lemon zest
2 tablespoons lemon juice
2 tablespoons olive oil
Salt and cracked black pepper to taste
1/3 cup feta cheese crumbles (optional)
Instructions:
• Place the quinoa, parsley, mint, chives, tomatoes and lemon zest in a bowl. Toss to combine.
• In a separate bowl, mix lemon juice, oil, salt and pepper.
• Pour over original bowl and toss to combine.
• Need some extra calcium? Toss some feta cheese on top!
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December 3, 2016

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Get a FREE stainless steel Dolce Diet Signature water bottle with any purchase over $100

Bottle will automatically be included in purchases – no code needed.)
Signature Bottle
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November 28, 2016

Seed Recipes You Need In Your Diet

Seed Recipes You Need In Your Diet

By Nicole Kiley, MSc, RD

Seeds are a great addition to your diet because they are rich in fiber, contain various vitamins and minerals, and are also a source of healthy fats. Seeds are extremely versatile and can be consumed in a variety of ways: Oatmeal, homemade granola bars, smoothies, homemade trail mix, by themselves, pudding (chia), and more! Each seed has its own unique flavor and texture. Below we’ve highlighted the health benefits of each seed and a tasty way you can incorporate it into your diet.
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Banana Chia Coconut Pudding

Chia Seeds:
– Rich in fiber, aiding in digestive health and blood sugar control
– Contains calcium and phosphorous for bone health
– A source of Omega-3’s, helping to combat inflammation
– Contains 3 grams of protein per tablespoon
Ingredients
Serves 4
2 cups organic coconut milk
¼ cup organic maple syrup
1 teaspoon vanilla extract
¾ teaspoon ground cinnamon
Pinch of sea salt
¼ cup chia seeds
2 ripe bananas
2 tablespoons unsweetened shredded coconut flakes (for topping)
Instructions
• Add milk, syrup, vanilla, cinnamon, and salt to blender. Blend for 15 to 20 seconds until smooth.
• Transfer pudding to a glass bowl and stir in chia seeds until well combined.
• Chill in the fridge overnight (or for at least 3 hours).
• Once chilled, stir mixture and add 1 mashed banana.
• Transfer the mixture to 4 serving bowls and top with chopped banana and shredded coconut flakes. Yum!
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No Bake Honey Fudge Oatmeal Bars

Flax Seeds:
– A source of Omega-3’s, helping to combat inflammation
– Rich in lignans, which may reduce the risk of certain cancers, cardiovascular disease and lung disease
Ingredients
Serves 25 to 36
1 ½ sticks grass-fed butter (or ¾ cup coconut oil)
1/3 cups raw honey (or maple syrup)
1 teaspoon vanilla extract
2 ½ cups rolled oats
½ cup ground flaxseed (we recommend buying the seeds whole and grinding them yourself)
1 cup organic dark chocolate chips
¾ cups nut butter (peanut or almond)
¼ cups organic dark chocolate chips (for topping)
Instructions
• Line a 9X9-inch pan (or close to) with parchment paper, leaving enough parchment to hang over edges of pan (to use has handles to lift out).
• Heat a large saucepan on medium heat. Add butter or coconut oil (or mixture of both), honey and vanilla. Let melt, stirring continuously. Mix in oats and flax and cook for 2 minutes, stirring continuously. Remove from heat.
• Add 2/3 of mixture to pan and press down using a silicone spatula. You may want to coat spatula with oil prior to pressing, to avoid mixture sticking to it.
• Heat small saucepan on medium-low heat. Add 1 cup chocolate chips and nut butter and stir until melted. Spread evenly over oatmeal crust.
• Crumble last 1/3 oatmeal mixture over top and press with spatula.
• Add ¼ cup chocolate chips to small saucepan and heat on low. Melt chocolate chips and drizzle over top of oatmeal mixture.
• Place pan in fridge, covered, for 2 hours until firm.
• Cut into bars and store in refrigerator or freezer. Enjoy!
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Raspberry Pomegranate Hemp Pre-Workout Smoothie

Hemp Seeds:
– A complete protein (uncommon in plant proteins)
– Contains 5 grams of protein per tablespoon
Ingredients
Serves 1
½ cup filtered water or coconut water
½ banana, frozen
¼ cup frozen raspberries (or mixed)
2 teaspoons hemp seeds
1 handful kale
¼ cup 100% pomegranate juice
Instructions
• Add ingredients to blender and blend until smooth.
• Great 1 hour before endurance activities. If consuming post workout, recommend to add a protein source: Greek yogurt, Dolce Whey protein, or additional hemp seeds.
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Toasted Pumpkin Seeds

Pumpkin Seeds:
– Contains 3 grams of protein and 3 grams of fiber per ¼ cup
– Nutritionally balanced, rich in healthy fat, protein and carbohydrate
– Rich in minerals including manganese, magnesium, and zinc; minerals lacking in most American diets
Ingredients
Serves 1
1 ½ cups pumpkin seeds, rinsed and dried
2 tablespoons extra virgin olive oil
Dash sea salt and ground black pepper
Instructions
• Preheat the oven to 375 degrees F.
• Spread pumpkin seeds over a large baking sheet. Lightly drizzle with olive oil and sprinkle with salt and pepper.
• Bake for 7 minutes, or until lightly brown and crispy.
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Sesame Seed Asian Salad Dressing

Sesame Seeds:
– Good for bone health, containing calcium, zinc and phosphorous
– Excellent source of copper, of which is vital in a number of anti-inflammatory and antioxidant pathways
Ingredients
Serves 6 to 8
¼ cup toasted sesame seed oil
¼ cup low-sodium soy sauce or Bragg’s liquid aminos
¼ cup rice vinegar
1 teaspoon sesame seeds
Instructions
• Mix ingredients in bowl and serve over a fresh salad.
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Sunflower Seed Vegan Wrap

Sunflower Seeds:
– Excellent source of thiamine (vitamin B1), critical for nervous system and muscle function
– Rich in vitamin E, a powerful antioxidant known to combat free radical damage with the body
Ingredients
Serves 4
1 cup raw sunflower seeds
½ lemon, juiced
2 teaspoons Dijon mustard
Sea salt
2 tablespoons fresh dill, chopped
2 tablespoons parsley leaves
¼ teaspoon paprika
1 stalk celery (with leaves), chopped
1 small shallot, chopped
Freshly ground black pepper
4 whole- or sprouted-grain tortillas
Lettuce, tomato, onion, avocado (optional)
Instructions
• Cover sunflower seeds with ¼ inch of water and soak at room temperature in air tight container, for 24 hours.
• Drain the seeds and pulse 1 cup of seeds with lemon juice, mustard and ¼ teaspoon of salt in food processor until almost smooth.
• Add the remaining seeds, along with dill, parsley, paprika, celery, shallot, ¼ teaspoon salt and a few grinds of pepper to the food processor. Pulse until the mixture resembles a tuna salad.
• Fill wrap with salad mixture, lettuce, tomato, onion, and avocado as desired.
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nicole-croppedNicole is the Head Registered Dietitian at The Dolce Diet. She believes that long-term health is achieved through an individualized approach to nutrition that is not only evidence-based, but also sustainable and enjoyable. Serving both our private clients and professional athletes, Nicole aims to empower individuals with confidence and education, fully equipping them to reach and maintain their health goals.
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November 27, 2016

What Foods Should I Eat for Protein?

What Foods Should I Eat for Protein?

By Nicole Kiley, MSc, RD

Depending upon your size and activity level, your protein needs can range from 15-30 grams of protein at meals and snacks. Those who require increased calories, may consume even larger amounts of protein at their main meals. Build your protein-packed meals from the foods listed below. Take note that there may be sources of protein on your plate outside of meat. Take advantage of this by building a balanced plate with as many food groups as possible!
Meat/Fish/Poultry
1 oz. protein = 7 grams protein
3 to 5 oz. = 21 to 35 grams protein (3 oz. = the palm of your hand)
Tofu
½ cup = 10 grams protein
Eggs
1 whole egg = 7 grams protein
1 egg white = 3.5 grams protein
Dairy
1 cup organic cow’s milk = 8 grams protein
1 cup organic, non-gmo soymilk = 8 grams protein
1 oz. grass-fed cheese = 7 grams protein
½ cup Greek yogurt = ~15 grams protein
½ cup regular yogurt = ~5 grams protein
1 scoop whey protein isolate = 15 to 30 grams protein
Beans & Grains
½ cup beans = 6 grams protein
1 cup quinoa = 8 grams protein (1 cup grains = the size of a closed fist)
Nuts & Seeds
¼ cup almonds/peanuts = 6-7 grams protein
2 Tbsp. almond butter = 6-7 grams protein
1 Tbsp. chia seeds = 2 grams protein
1 Tbsp. hemp seeds = 5 grams protein
Veggies
1 cup organic edamame = 17 grams protein
½ cup green peas = 4 grams protein
1 cup spinach = 5 grams protein
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nicole-croppedNicole is the Head Registered Dietitian at The Dolce Diet. She believes that long-term health is achieved through an individualized approach to nutrition that is not only evidence-based, but also sustainable and enjoyable. Serving both our private clients and professional athletes, Nicole aims to empower individuals with confidence and education, fully equipping them to reach and maintain their health goals.
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November 24, 2016

4 Recipes That Will Turn You into a Veggie-Lover

4 Recipes That Will Turn You into a Veggie-Lover

By Nicole Kiley, MSc, RD

Cauliflower No-Crust Quiche Recipe

Serving size: 1 slice
Serves 4
Calories: 203; Total Fat: 14g; Saturated Fat: 6g; Cholesterol: 282mg; Sodium: 492mg; Total Carbohydrate: 7g; Dietary Fiber: 1g; Sugars: 4g; Protein: 13g
Ingredients
2 teaspoons olive oil
½ cup chopped onions
5 large eggs
½ cup low-fat milk, rice milk or soy milk
½ teaspoon salt
1½ cups chopped cauliflower
½ cup shredded low-fat cheddar cheese
1 teaspoon paprika
Directions
• Preheat oven to 375°F. Lightly oil an 8-by-8-inch casserole dish or 9-inch pie pan with olive oil or butter. Spread onions evenly in the dish and place in the oven while you prepare the other ingredients.
• In a small bowl, beat eggs, salt and milk with a whisk.
• Remove dish from oven with mitts and spread cauliflower and cheese evenly. Pour egg mixture over cauliflower, onions and cheese. Sprinkle with paprika.
• Bake for 30 minutes, until cauliflower is cooked and casserole is golden brown.
Cooking Tips
– Quiche can be refrigerated in a sealed container for 2 to 3 days.
– Broccoli can be used as a substitute for cauliflower.
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Cheesy Chickpea and Broccoli Bake Recipe

Serving size: 1½ cups
Serves 6
Calories: 340; Total Fat: 15g; Saturated Fat: 6g; Cholesterol: 30mg; Sodium: 456mg; Total Carbohydrate: 34g; Dietary Fiber: 9g; Sugars: 6g; Protein: 19g
Ingredients
1 large bunch (about 1 pound) fresh broccoli, rinsed and cut into medium pieces (include tender parts of stems and leaves) or a 1-pound bag frozen broccoli florets (thawed)
1 15½-ounce can chickpeas, drained and rinsed
1 tablespoon extra virgin olive oil
Sea salt and black pepper to taste
1 cup shredded grass-fed cheddar cheese
Directions
• Preheat oven to 400°F.
• If using fresh broccoli, lightly steam it first: Place raw broccoli pieces in a steamer basket inside a saucepan filled with 1 inch of water. Steam on medium heat for 5 minutes or until broccoli is just tender and bright green. Or, steam fresh broccoli in the microwave: Place raw broccoli pieces in a large microwave-safe dish or bowl with ½-inch water at bottom. Cover with a microwave-safe plate and microwave on high for 3 minutes or until just tender and bright green. Drain water.
• Toss steamed broccoli and chickpeas with olive oil. Place in a 9-by-9-inch baking pan.
• Add salt and black pepper to taste. Top evenly with grated cheese.
• Bake 10 to 15 minutes, or until cheese is melted. Remove from oven and serve immediately.
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Gazpacho Recipe

Serving size: 1 cup
Serves 8
Calories: 190; Total fat: 13g; Saturated fat: 2.5g; Cholesterol: 0mg; Sodium: 440mg; Total carbohydrates: 17g; Dietary fiber: 5g; Protein: 5g
Ingredients
3 large tomatoes, diced
1 green bell pepper, seeded and diced
1 cucumber, diced
1 ripe avocado, peeled, seeded and diced
½ medium-size red onion, diced
¼ cup diced Kalamata olives, about 4 to 6 olives
3 tablespoons fresh cilantro, diced
2 tablespoons fresh basil, diced (or 2 teaspoons dried)
2 tablespoons fresh parsley, chopped
1 tablespoon fresh dill, diced (or 1 teaspoon dried)
2 cloves garlic, minced
2 tablespoons extra-virgin olive oil
2 tablespoons apple cider vinegar
1 teaspoon hot sauce
1 46-ounce can reduced-sodium tomato juice
¼ to ½ teaspoon freshly ground black pepper
Directions
• Combine all the ingredients in a large bowl, stirring well. Cover and refrigerate at least 2 hours before serving.
• Substitute an equal volume of vegetable juice (regular or spicy) for the tomato juice.
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Red Potato Salad with Green Beans and Tomatoes Recipe

Serving size: 1 cup
Serves 8
Calories: 115; Total Fat: 2g; Saturated Fat: 0g; Cholesterol: 0mg; Sodium: 215mg; Carbohydrates: 22g; Fiber: 3g; Protein: 3g
Ingredients
2 pounds small red potatoes
½ pound fresh green beans, trimmed and cut into 2-inch pieces
2 cups cherry or grape tomatoes, cut in half
½ cup chopped green onions
½ cup chopped thinly sliced basil
3 tablespoons red wine vinegar
1 tablespoon lemon juice
1 tablespoon extra virgin olive oil
1 tablespoon Dijon mustard
½ teaspoon salt
¼ teaspoon pepper
2 cloves garlic, minced
Directions
• Place potatoes in a medium saucepan; add water to cover potatoes. Bring to a boil. Reduce heat, and simmer 10 minutes or until almost tender. Add green beans and cook 5 minutes longer or until beans are crisp-tender. Drain. Rinse with cold water; drain well.
• Cut potatoes into 1-inch pieces. Combine potatoes, green beans, tomatoes, green onions and basil in a large bowl.
• Whisk together vinegar, lemon juice, oil, mustard, salt, pepper and garlic in a small bowl. Pour dressing over potato mixture, and toss gently. Cover and chill at least 1 hour.
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nicole-croppedNicole is the Head Registered Dietitian at The Dolce Diet. She believes that long-term health is achieved through an individualized approach to nutrition that is not only evidence-based, but also sustainable and enjoyable. Serving both our private clients and professional athletes, Nicole aims to empower individuals with confidence and education, fully equipping them to reach and maintain their health goals.
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November 23, 2016