DD-150 – Rest Day and First Week Recap

Image © photospin.com

Image © photospin.com

It has been a great first week of the DD-150. If you made it this far give yourself a pat on the back. Great job! We be back with fresh workouts first thing Sunday morning. The DD-150 will run Sun-Thurs with Friday and Saturday as rest days.

If you don’t feel like taking a rest day tomorrow and Saturday, pick your favorite workout(s) from the week and repeat it. Here is a recap of the workouts we did this week.

  • #1: Jumping Jacks, Push-Ups, Lunges and Leg Lifts
  • #2: Skaters, Pike Press, Squats and Crunches
  • #3: Steam Engines, Close-Grip Push-Up, Reverse Lunge, V-Ups
  • #4: Mountain Climbers, Wide Grip Push-Up, Side Split Lunge, Crunch Up
  • #5: Knee Tuck Jumps, Tricep Dip with Bridge, Split Squat, Flutter Kicks
  • #6: High Knees, Dive Bombers, Mule Kicks, Bicycle Crunches

A rest day, especially a weekend day, is the perfect time to consider getting out of the house to take a walk, hike, jog, etc.

DD-150 #6 – High Diving Mule Crunches!

Image © photospin.com

Image © photospin.com

Here’s the next workout, DD-150 #6. Let’s Do This! If you want more information about the DD-150 program, go here. Have a great workout! Let me us know in the comments how your DD-150 workout went today and feel free to follow us at any of the sites above.

Today’s exercises

Directions

  • Do each exercise 12 times
  • There are 3 rounds – In each round, do each exercise.
    • E.g. Round One = Do 12 High Knees, 12 High Knees, Dive Bombers, Mule Kicks and then Bicycle Crunches. Repeat with Round Two and Three.
  • No set rest periods, but rest if you feel you need to.
  • Finish the workout off with six Burpees for good luck! :)

DD-150 #5 – Tucking Bridge Squat Kickers!

Image © photospin.com

Image © photospin.com

Here’s the next workout, DD-150 #5. Let’s Do This! If you want more information about the DD-150 program, go here. Have a great workout! Let me us know in the comments how your DD-150 workout went today and feel free to follow us at any of the sites above.

Today’s exercises

Directions

  • Do each exercise 12 times
  • There are 3 rounds – In each round, do each exercise.
    • E.g. Round One = Do 12 Knee Tuck Jumps, 12 Tricep Dip with Bridge, Split Squat and then Flutter Kicks. Repeat with Round Two and Three.
  • No set rest periods, but rest if you feel you need to.
  • Finish the workout off with six Burpees for good luck! :)

DGAC 2015 Report – Reducing Refined Grains? That could lead to “nutrient deficiency”

© photospin.com

© photospin.com

We’ve been told the new Dietary Guidelines report is a step in the right direction. What if I told you that refined grains weren’t going anywhere!

Anyone who is interested in nutrition has probably read, or been a part of the discussion, related to the shit-storm that is the Dietary Guidelines Advisory Committee (DGAC) 2015 Report. This is the “science” that is provided to the government every 5 years. This science report goes to the Government, who is free to utilize various portions of it when the tax-payer provided cleaners don’t come and provide their Ultra-Plush Charmin Ultra toilet paper every Wednesday Morning.

Aside from various aspects of the report that I don’t agree (will reserve for future posts), I came across something that I had to read a few times because I was like “WTF is this!”. Given how favorable the “message” of the new DGAC 2015 report has been with mainstream nutritionists, I had to ensure that I was reading the right report. The PR message is: More veggies, fruits, Whole grains, less refined grains and sugars, cholesterol not a nutrient of concern, healthy fats are cool, etc.

When I actually read portions of the report another picture emerged. This picture ensures that grains (not whole by the way) continue to have a place at our breakfast and dinner tables. Praise National Breakfast Cereal day!

First, let’s begin with the overall conclusion found in Part D. Chapter 2:

…dietary patterns associated with decreased risk of CVD are characterized by higher consumption of vegetables, fruits, whole grains, low-fat dairy, and seafood, and lower consumption of red and processed meat, and lower intakes of refined grains, and sugar-sweetened foods and beverages relative to less healthy patterns.

Sounds like the future. Fat is not being labeled the enemy and sugar and refined grains are being put where they belong. They are being taken out of the base of the “Food Guide Pyramid of Failure” and put into the top, right?

Well, not really. Why? Because it could result in nutrient deficiency… WTF? Yes, not eating my morning bagel serving might put me at risk for nutrient deficiency.

The key finding from the 2010 DGAC modeling report was: “As shown by food pattern modeling, consumption of all grains as whole grains, without including any fortified whole grain products, would lower dietary folate and iron intake levels to less than adequate amounts for individuals in population groups who may be at high risk for inadequate intakes of these nutrients. Individuals are encouraged to consume most of their grains as fiber-rich whole grains, and when doing so, should select some of these fiber-rich whole grains as products that have been fortified with folic acid and possibly other nutrients”.

Hey that was about whole-grain Bill. It sounds OK so far. A little bit further down on this page

In its analysis, the 2005 DGAC reported that non-whole grains contributed important amounts of certain nutrients to the dietary patterns, including folate, iron, calcium, fiber, thiamin, riboflavin and niacin. The 2005 DGAC concluded that including only 3 oz eqs of whole grains, with no non-whole grains, in the food patterns would lower intake of many of these key nutrients and perhaps place certain individuals at risk of nutrient inadequacy.

 

However, the 2010 DGAC found that consuming all grains as whole grains would provide for nutrient adequacy in the patterns if fortified ready to eat (RTE) whole grain breakfast cereals were substituted for RTE refined grain breakfast. The 2015 DGAC concluded that consumption of only whole grains with no replacement or substitution would result in nutrient shortfalls.

And let’s not forget

Refined grains, such as white flour and products made with white flour, white rice, and de-germed cornmeal, are part of the intake recommendation because they are commonly enriched with iron and several B vitamins, including thiamin, niacin, and riboflavin…

So there we have it. I better not consider getting these nutrients from consuming less grains and instead eating more vegetables, dairy, fruits, lean meats or legumes. I should eat more fortified whole or refined grain products! We all know that most of these Ready To Eat (RTE) foods are NEVER fortified with other garbage like sugar and franken-fats.

Let’s look at the actual “tables” in the report which lay out the recommended consumption of the 3 “dietary patterns” being recommended by the DGAC. Let’s see if this whole Refined Grain nonsense I’m dreaming up is real. Obviously, I’m a fanatic and can’t be trusted!

I present Appendix E-3.7 (Table 3). Please note I only pasted up to the Grain portion of the table. It is well worth a look to get the full picture.

DGAC Report Appendix E-3.7 Table 3

DGAC Report Appendix E-3.7 Table 3

Ok 6-6.5 servings of grain, half of which is refined. And this is for 2,000 cal per day. So what about the all calorie levels?

The Mediterranean-Style Pattern servings for Grains:

Appendix E-3.7.A2. USDA Food Patterns: Healthy Mediterranean-Style Patterns recommended intake amounts

Appendix E-3.7.A2. USDA Food Patterns: Healthy Mediterranean-Style Patterns recommended intake amounts

Do you see the “Food Guide Pyramid of Failure” emerging from the sand like a sci-fi movie about alien invasion? The Vegetarian pattern must be lower, right?

Appendix E-3.7.A1. USDA Food Patterns: Healthy Vegetarian Patterns—recommended intake amounts

Appendix E-3.7.A1. USDA Food Patterns: Healthy Vegetarian Patterns—recommended intake amounts

Wrong, slightly higher. What about the USDA Healthy US Pattern? Same as Med. Pattern with 6-10 (2000cal-3200cal respectively) servings. Our current agricultural ecosystem of supporting wheat as a top subsidy looks to be intact. To be fair, recommendations have gone up for veggies by about one serving and grains have gone down by about one serving. The split of whole and refined grain by half means that “Other Grains” are going to be recommended to be consumed more than fruits and vegetables in all of the dietary patterns. That is clearly not how real Vegetarians and Mediterranean people eat. It is also clearly not in the PR “message” for the DGAC report.

Say hello to the DGAC 2015 report and welcome to more of the same. The saddest part is that this is the “science”. Now it is in the hands of the politicians. Stay skeptical, and thirsty, my friends! Mahalo!

DD-150 #4 – Climbing Wide Grip Lunging Crunchers!

Image © photospin.com

Image © photospin.com

Here’s the next workout, DD-150 #4. Let’s Get Down! If you want more information about the DD-150 program? Go here. Have a great workout! Let me us know in the comments how your DD-150 workout went today and feel free to follow us at any of the sites above.

Today’s exercises

Directions

  • Do each exercise 12 times
  • There are 3 rounds – In each round, do each exercise.
    • E.g. Round One = Do 12 Mountain Climbers, 12 Wide Grip Push-Ups, 12 Side Split Lunges and then 12 Crunch Ups. Repeat with Round Two and Three.
  • No set rest periods, but rest if you feel you need to.
  • Finish the workout off with six Burpees for good luck! :)

Have a great workout! Let me us know in the comments how your DD-150 workout went today

New T-Shirt Design – My Microbiome Made Me Do It!

I read a bit about the microbiome and how those “animalcules” have such a strong influence on our health. This design channels that message and the effect of the microbiome on us. Who’s really in control? The T-Shirt is obviously meant for fellow biome geeks; imagine yourself at the next gut-bug conference sporting this T-Shirt! 🙂

Go check out the new design at the DietaryDogma Store.

My Microbiome Made Me Do It
Sample Microbiome T-Shirts

 

DD-150 #3 – Steaming Close Grip Lunging V-Ups!

Here’s the next workout, DD-150 #3. Let’s kick some ass! Have a great workout. If you want more information about the DD-150 program? Go here.

 

 

 

Today’s exercises

Directions

  • Do each exercise 12 times
  • There are 3 rounds – In each round, do each exercise.
    • E.g. Round One = Do 12 Steam Engine’s, 12 Close-Grip Push-Ups, 12 Reverse Lunges and then 12 V-Ups. Repeat with Round Two and Three.
  • No set rest periods, but rest if you feel you need to.
  • Finish the workout off with six Burpees for good luck! :)

Enjoy and let me us know in the comments how your DD-150 workout went today

DD-150 #2 – Get Some

© photospin.com

 

Here’s the second workout, DD-150 #2. Ready. Set. Go! Have a great workout. Need more information about DD-150? Go here.

Today’s exercises

Directions

  • Do each exercise 12 times
  • There are 3 rounds – In each round, do each exercise.
    • E.g. Round One = Do 12 Jumping Jacks, 12 Push-Ups, 12 Lunges and then 12 Leg Lifts. Repeat with Round Two and Three.
  • No set rest periods, but rest if you feel you need to.
  • Finish the workout off with six Burpees for good luck! :)

Enjoy and let me us know in the comments how your DD-150 workout went today.

Berry Blast Chiller Ice Cream

Here’s a super simple recipe that my wife and I came up with to serve as a more natural delicious ice-cold creamy treat. Note you will need a decent blender or hand-emulsion blender for this recipe.

Berry Blast Ice Cream Chiller
Berry Blast Ice Cream Chiller

This recipe will make 2-4 servings depending on how hungry you are. My wife and I are gluttons, so it is usually only two servings for us. If you are vegan or avoiding dairy, it should still taste pretty good if you substitute the heavy cream. I’ve substituted the heavy cream with Greek yoghurt and though not as creamy, it was still very tasty.

Ingredients

  • 2 Cups Frozen Blueberries
  • 1 Cup Frozen Strawberries
  • 1 Cup Heavy Whipping Cream
  • 1 Tbsp. Cocoa Powder
  • 3 packets sweetener (or whatever you prefer)

Directions

  • Place all ingredients into blending apparatus (We use a Vitamix)
  • Blend to all hell until ingredients are well incorporated and smooth

Enjoy!

Please leave us a comment to let us know what you thought of the recipe!

 

DD-150 #1 – Let’s Begin

As I explained yesterday, we have launched a new series on the site called the “DD-150”. It consists of a no-equipment short workout routine geared towards busy individuals. It is simply 150 reps of awesomeness.

Today’s exercises:

Here’s the breakdown:

  • Four Exercises
  • Do each exercise 12 times
  • Three rounds – In each round, do each exercise.
    • E.g. Round One = Do 12 Jumping Jacks, 12 Push-Ups, 12 Lunges and then 12 Leg Lifts. Repeat with Round Two and Three.
  • No set rest periods, but rest if you feel you need to.
  • Finish the workout off with six Burpees for good luck! 🙂

I’ve linked to the exercise database at exrx.net for each exercise to explain the proper form if you don’t know how to do the exercise. I will work on getting some pictures and am considering doing a quick video for each DD-150 one to show the movements.

Enjoy and let me us know in the comments how your DD-150 went.