Dolce Diet Tips for our Cardio Kickboxing Vancouver and Pankration/MMA school studentsPosener’s Pankration/MMA, Muay Thai and Cardio Muay Thai Kickboxing
The Dolce Diet
Here is a quick summary of “The Dolce Diet” broken down into sections for easy reading, bear in mind this is not so much a review but a quick read/breakdown to foster discussion about nutrition. Thank you to Robert Kler for providing this information for our Cardio Kickboxing Vancouver and Pankration/MMA students. You are a great asset to the school and a pleasure to have in the classes. Your energy and enthusiasm is inspiring.
The idea of the diet is that it is not so much a diet as it is a lifestyle change; essentially the goal is to eat organic good quality foods such as whole grains, fruits, vegetables, lean cuts of various kinds of free range non-factory farmed meats and dairy that is free of growth hormones and antibiotics. Also exercise is fundamentally part and parcel of this philosophy as training 25/45 minutes every day is not just recommended but insisted upon to ensure success in living a long healthy life.
2. Nutrition Fundamentals
The key in “The Dolce Diet” is eating quality food, now what is quality food you ask? Quality food for the most basic part is avoiding fast foods and eating more fruits and vegetables, now we all know this and it’s pretty basic but the tricky part is making sure that the “Quality Foods” that you eat are actually good for you.
Organic vs. Non-Organic
The diet stresses that you should eat organic but of course it’s not always possible so allowances can be made. The reasoning behind organic is to avoid chemicals that can be found in most grocery stores fruits and vegetables. Now if you are unable to find organic produce it is recommended to wash your produce in a vinegar wash that consists of 3 parts water and 1 part vinegar, this will for the most part remove up to 90% of chemicals on your food.
Free Range vs. Factory Farming
The argument for free range is this, an animal that is allowed to live out doors and feed on its natural diet as well as move freely will be a much better source of protein than a factory farmed animal. Factory farmed animals are kept in confined conditions and fed a diet that they would never feed on in nature as well with the inability to move they are more often than not in their own waste products. Along with feed that usually consists of leftover renderings of other animals and corn, they are also fed a cocktail of antibiotics to “attempt” to minimize infections and illness. In short free range meats will be from a natural animal and therefore you will avoid any unnecessary chemicals that would otherwise be found in factory farmed ones.
Not all cooking oils are created equal and for this diet especially so, food cooked with the guidelines of “The Dolce Diet” are cooked at a medium temperature to preserve nutritional benefits and therefore requires oils that are best suited for that. The following are high heat oils that will not burn off quickly so you will not need to add more than needed as it will hold molecular integrity.
Not suitable for cooking as heat will damage the polyunsaturated fat and instead should be used as an alternative to salad dressing or oil infusions with herbs and garlic for seasoning.
High smoke point makes it popular for oil for frying but used with medium heat cooking it provides a nice flavour to foods.
Extra Virgin Coconut OilThough high in saturated fat, the fat itself consists of medium-chain triglycerides that as of now is not known to cause the same effects as long-chain fatty acids.
Oats, wild rice, brown rice, quinoa and whole wheat bread consisting of sprouted grains and complete wheat germ, nutrient dense and will provide the necessary energy to propel you through workouts.
Fish/meat/poultry, if the animal is raised out doors with a natural diet then dine away, just make sure to get the lean cuts and trim off any excess fat or skin.
A good source of protein as well as carbohydrates an absolute must for keeping you energized and ready, be cautious so that you do not buy canned as the will have an excesses amount of sodium for preservation. Instead buy the dehydrated ones and hydrate them yourself overnight.
Eat organic and eat in abundance as well frozen fruits are fine as long as there is no added ingredients.
Once again eat organic. Leafy greens, squashes, tubers, and cruciferous vegetables are all great sources of vitamins, minerals and carbohydrates.
A great source of healthy fats but be aware they are also nutritionally dense so a small amount goes a long way.
Whole wheat organic pastas are an excellent source of carbohydrates but should be used responsibly in your diet, as long as you are training then the will make an excellent fuel source.
Peppers and chili’s
Peppers for better absorption of food in the intestinal tract as per the diet this should be a staple food.
Chili’s as per the diet another staple food to add flavour and speed up metabolism.
The nuts and bolts of the diet consists of HIIT(high intensity interval training) 6 to 7 times a week. Seeing as how we have all for the most part are not moving nearly enough as our ancestors used to this is a very basic recommendation. Use any opportunity to move throughout the day such as something as obvious as walking to work, taking the stairs instead of the elevator and most importantly getting outside to enjoy nature.