How to Clean your Vegetables?

Learn how to properly clean your vegetables:

https://thedolcediet.com/how-to-quickly-clean-your-dirty-veggies

Diet is Key

“Exercise is important, but diet is critical.”
― Robb Wolf, The Paleo Solution: The Original Human Diet

Self-Control

“If you can control what you eat, you can control all other aspects in you life.”
― Mike Dolce

Diet

“Just like you have taken control of your life you must now take control of your kitchen. It is YOUR kitchen after-all and in MY kitchen, I make the rules. There are no unhealthy ingredients allowed to be brought into my home. If my family and I do feel like we deserve to get some ice cream or enjoy a pizza, we get in the car and make a day of it. My house, just like my body, is my temple.”
― Mike Dolce, The Dolce Diet: Living Lean   

Eat Real Food

3 Easy Muscle Building Recipes

3 Easy Muscle Building Recipes

Building muscle should be a fun process. And that includes what you put in your mouth. Try out these fun recipes that will not only satisfy your pallet, but also your recovering body. Remember, the better we recover and fuel, the better the results!

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Big Boy (or Girl) Scramble

• 6 egg whites (ladies reduce to 4 egg whites)
• 2-3 thick asparagus spears, sliced
• ½ cup cooked brown rice and quinoa mix (1/4 cup for ladies)
• 1 sweet mini red bell pepper, sliced
• Garlic, pepper and pinch of sea salt
• ½ pink grapefruit
• 1 scoop of The Dolce Whey protein isolate

Directions
1. Set oven to 405 degrees F.
2. Lightly coat a cast iron skillet with coconut oil.
3. Add cooked brown rice and quinoa to the skillet.
4. Pour in egg whites, and then add asparagus strips and bell pepper slices.
5. Bake for 15-18 minutes (or until eggs are cooked).

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Post-Workout Banana Split

Pictured above
• 1 medium banana
• ¾ cup non-fat Greek yogurt
• ½ scoop The Dolce Whey protein isolate
• 1 strawberry, chopped
• ¼ cup blueberries
• 1 tbsp. granola
• 1 tbsp. dark chocolate chips

Directions
1. Slice banana in half lengthwise and lay both sides on a plate.
2. Mix together protein and Greek yogurt, and spoon on top of the bananas.
3. Top bananas and protein mixture with berries, granola, and chocolate chips.

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Eggs in a (Pepper) Frame

• 2 whole eggs
• 6 egg whites
• 1 cup raw spinach
• ¼ cup brown rice
• ½ bell pepper (any color)
• Pico de gallo (optional)

Directions
1. Cook egg whites and brown rice separately.
2. Mix together and add spinach.
3. Cook until spinach is wilted. Set aside.
4. Cut bell peppers to create 2 thick rings.
5. Lightly coat another skillet with coconut oil and set on medium heat.
6. Place bell peppers rings in the skillet and crack the eggs inside the bell pepper.
7. Cook egg completely.
8. Place cooked pepper rings and egg/brown rice mixture on a plate. Top with pico de gallo if desired.

by Samantha Coogan, MS, RDN, LD

https://thedolcediet.com/3-easy-muscle-building-recipes

How to Lose Weight While You Sleep

How to Lose Weight While You Sleep

The gym and the kitchen are the two of the places where we can lose weight, build muscle and encourage an overall healthy lifestyle. But there is also a third place we can lose weight that may surprise you; in the bedroom.

1) Have a Protein Shake Before Bed

A Florida State University study says having a protein shake before bed may boost your metabolism. Researchers found that people who ate healthy snacks in the evening that included whey protein had a higher resting metabolic rate the next morning than when eating nothing. Also, protein is more thermogenic than carbohydrates or fat, meaning your body burns more calories digesting it.

-Health.com

2) Lower the Thermostat

Some new research from the National Institutes of Health also suggests that sleeping in a cool room could have some calorie-burning health benefits. Healthy men who spent a month sleeping in a cool (but not cold) 66-degree room increased their stores of metabolically active brown fat, says Dr. Francesco Celi, chair of Virginia Commonwealth University’s division of endocrinology and metabolism. “Brown fat” may not sound very desirable, but it actually helps your body burn calories and dispose of excess blood sugar, he explains.

-Time.com

3) Turn Off That Nightlight

Research is emerging that shows exposure to light during the night can impact your body’s internal clock, leading to metabolic changes and weight gain, according to a new study published in the American Journal of Epidemiology. Study subjects who slept in the darkest rooms were 21 percent less likely to be obese than those sleeping in the lightest rooms. The study showed that mice that were exposed to dim light during the night gained 50 percent more weight over an eight-week period than mice kept in complete darkness at night. They also had increased levels of glucose intolerance, a marker for pre-diabetes. The weight gain occurred even though the mice were fed the same amount of food and had similar activity levels, and the researchers believe the findings may hold true for humans as well.

-Mercola.com

4) Eject the Electronics

The more electronics we bring into the bedroom, the fatter we get. In a recent study 64% of parents reported that their child had access to one or more electronic entertainment and communication devices (EECDs) such as video games, computers, and smart phones in their bedroom. The results: “Access to and nighttime use of EECDs were associated with shortened sleep duration, excess body weight, poorer diet quality, and lower physical activity levels in a statistically significant manner.” (Pediatric Obesity journal) Researchers found that students with access to one electronic device were 1.47 times as likely to be overweight as kids with no devices in the bedroom. That increased to 2.57 times for kids with three devices. Eject the electronics!

-Health.com

https://thedolcediet.com/how-to-lose-weight-while-you-sleep-2