Joy Hardin Health

Good sprint workout this morning! 10x 30 sec sprints with 90sec recovery between each interval. High intensity sprint workouts are especially beneficial for peri and post menopausal women for maintaining good body fat percentage and improving overall fitness. They are extremely effective and don’t take a lot of time. 🏃‍♀️

Heard this quote today. I thought it was good. “Every meal is a short term investment in how you feel and perform, a mid term investment in how you look, and a long term investment on your freedom from disease.”

Continuously learning in order to better serve my clients.

My dad said this to me many times when I was kid. I think of his wisdom often especially when I feel like quitting.

This felt good! Been a minute since I worked on double unders. Definitely a little rusty.

“Annie on the Run”
Run, 800 m
50 Double Unders
50 AbMat Sit-ups
Run, 400 m
40 Double Unders
40 AbMat Sit-ups
Run, 200 m
30 Double Unders
30 AbMat Sit-ups
Run, 100 m
20 Double Unders
20 AbMat Sit-ups
Run, 50 m
10 Double Unders
10 AbMat Sit-ups

This mornings 5 mile run fueled by Thanksgiving dinner. It’s been a minute since I’ve run 5 miles and it actually felt good! Finished off the run with

Eggs are the original protein ball.

The ball is in your court!

Despite the popular narrative dietary cholesterol has minimal effect on blood cholesterol levels.

The 2015 Dietary Guideline Committee dropped the cholesterol guidelines. They dropped the recommendation because the scientific evidence did not support having a dietary guideline for cholesterol.

We were the last country to drop this recommendation 🤔

The evidence shows if you go from a high cholesterol diet 500-700 mg to a low cholesterol there will be a transient 3-7% decrease in total cholesterol and that will rebound with in 4 to 6 weeks.

Similar changes can happen if you increase cholesterol intake.

The reason, blood cholesterol is largely regulated by liver synthesis and LDL (transport and disposal) blood cholesterol is heavily genetically set.

EGGS 🥚 HAVE ESSENTIALLY NO EFFECT ON BLOOD CHOLESTEROL.

This has been shown in multiple studies (Note, the average egg intake is 3 to 4 per week).

The body requires a 1000 mg per day of cholesterol for cell members and hormones and the majority made in the liver. The average dietary intake in the US is around 300mg daily and the body only absorbs about 50% of dietary cholesterol, so that means we get about a hundred 150 mg per day from your diet and the body has to make 850 mg.

Diet is almost irrelevant to blood cholesterol.

Carbohydrates and insulin have a much bigger effect on blood cholesterol because they impact the liver regulation of cholesterol synthesis.

Would you like more information?

Click the link in my bio to join my weekly newsletter 🗞

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We often hear about the need for women to loose weight, but how often do you hear about how important it is for women to have more muscle?

Functional medicine doctor, , says that the biggest health problem today is not that we are over fat, but we are under muscled.

We loose muscle as we age.
* After the age of 30, we loose 3-8% of muscle every 10 years
* After 65 we loose 20% every 10 years and over 85 more than 50%

Having more muscle results in:
* Higher metabolism
* Better weight management
* Better bone health - Women are susceptible to osteoporosis, and having more muscle can help prevent this condition.
* Less injury and falls
* Better daily functional movement
* Less aches and pains
* More Stamina
* Better Posture - Weak muscles contribute to poor posture.
* Better blood sugar management
* Moderate strength training and an increase in overall muscle mass were shown to reduce a person’s risk of developing type 2 diabetes by 32 percent (journal of Mayo Clinic Proceedings).
* Longer life - Higher muscle mass is better protection against all cause mortality.
* Better recovery from disease and injury

Having more muscle is key to better health. Men often focus on muscle building, but women often neglect this aspect of fitness. The benefits for women of having more muscle can result in better health and overall well being.

For more on this topic checkout my Facebook live Coffee Chat https://www.facebook.com/101344191455509/videos/1016302098816215

metabolism

What are you drinking on this international coffee day?

Coffee Chat live in 20 minutes

Coffee Chat today at 10EST is part 2 of how to build muscle - strength training. ☕️ workout 🏋️‍♂️

My 21 year old son and I have started cooking together on Sundays. It’s a great time to spend together, and he is learning some valuable cooking skills. This week’s recipe was Tomato Carbonara. It was light and flavorful. I will definitely make this again.

Total time- 35 minutes
Serves 6

12 oz. uncooked fettuccine
1 cup chopped bacon (9 oz.)
2 pt. multicolored cherry tomatoes
2 shallots, thinly sliced (about 1/2 up)
2 garlic cloves, minced
3 large egg yolks
2 oz. Parmesan cheese, grated (about 1/2 cup), plus more for serving
3 Tbsp. chopped fresh chives
3 Tbsp. chopped fresh flat-leaf parsley
1/2. tsp. black pepper

1. Cook pasta in salted water according to package directions. Drain, reserving 1 1/2 cups cooking water.
2. While pasta cooks, cook bacon in a large skillet until crisp. Transfer bacon to a plate lined with paper towels to drain; reserve 2 Tbsp. Drippings in skillet.
3. Add tomatoes to skillet, and cook, stirring often, until slightly softened, about 3 minutes. Add shallots, and cook, stirring often, until shallots and tomatoes are softened. 3 to 4 minutes. Add garlic, cook, stirring constantly. 1 minute. Add 1 cup reserved cooking water. Bring to a boil. Remove from heat, and stir in pasta. Stir in egg yolks, 1 at a time, until throughly combined.
4. Return skillet to medium-low, and cook, stirring constantly, until sauce is slightly thickened and creamy. 2 to 3 minutes. Remove from heat; stir in bacon and cheese, chives, parsley, and pepper until cheese melts and sauce is smooth, adding remaining 1/2 cup cooking water if necessary to reach desired consistency.
5. Top servings evenly with grated Parmesan.

I hope you will join me for this week's coffee chat when we will continue talking about how to build to muscle. Part 1 was all about protein, and part 2 is all about strength training.

Spent the day in DC yesterday for Prayer March 2020 with hundreds of thousands praying for our country and leaders. It was powerful!

Live Coffee Chat in 25 minutes. We will be talking about muscle building and protein. Hope you can join us!

At last week's coffee chat we talked about why women need to build muscle. This week is part 1 of how to build muscle. We will talk about nutrition requirements for muscle building. Hope you can join us!

Shared this recipe in my stories yesterday. It's so good.
https://justcook.butcherbox.com/garlic-herb-crusted-ribeye-roast-with-horseradish-cream-and-bacon-shallot-marmalade/

Garlic & Herb Crusted Ribeye Roast with Horseradish Cream and Bacon Shallot Marmalade - Just Cook This delicious ribeye roast is a crowd-pleasing pick for holiday meals and more. Sides of cool, zesty horseradish cream and savory bacon marmalade add unique flavor guests are sure to love.

This is Dr. Gabrielle Lyon's website who I mentioned this morning on the coffee chat. She dives into the science of the importance of having muscle. She says that we are not over fat, but instead we are under muscled. https://drgabriellelyon.com

Dr. Gabrielle Lyon Discover how muscle actually drives your metabolism and holds the key the healthy aging. Dr. Lyon's work is revolutionizing how we stay healthy and reverse the most common ailments associated with aging. We called it muscle-centric medicine. Learn more about our science-backed approach to lifelong w...

Coffee Chat live in 28 minutes

We often hear about the importance of loosing fat for health, but how often do we hear about the importance of gaining muscle? During tomorrow's coffee chat we will discuss reasons why women need more muscle. It's a significant topic if you are concerned about optimal health.

Bring your favorite beverage and let's chat. Wednesday morning 10am EST.

This week's coffee chat I'll be talking about the importance of muscle for women. Hope you will join us!

Caffeine powered programming for a client. 💪🏻

Today’s lunch 😋
protein+fats+carbs+greens+seasoning
Protein- canned salmon
Fats- olive oil
Carbs- leftover roasted white and sweet potatoes
Greens- leftover roasted brussel sprouts
Spices- salt, pepper, garlic, and red pepper flakes

Breakfast smoothie fits my formula for a healthy balanced meal=protein+fats+carbs+greens+spices
Protein- protein powder and cottage cheese
Fats- peanut butter
Carbs- 1/2 frozen banana
Greens- frozen broccoli (can’t taste it)
Spices- salt, cinnamon, stevia, drizzle of sugar free chocolate syrup

Today’s light lunch- Greek yogurt with protein powder, strawberries, and cocoa powder. Not really hungry after a big breakfast and we are eating out tonight so kept it light. This doesn’t includes greens, but has all the other elements in my formula for a healthy balanced meal. protein+fats+carbs+greens+spices

Protein- Greek yogurt and protein powder
Fats- Greek yogurt
Carbs- yogurt and strawberries
Greens- none
Spices- cocoa powder

I thought I’d share some of what I am eating for the next few days as an example of how I structure my meals. Today’s breakfast bowl follows my "formula"
healthy meal=protein+fats+carbs+greens+spices. If you want to know more, checkout yesterday’s coffee chat.

Protein-eggs and turkey sausage
Fats- olive oil on the roasted veggies
Carbs- leftover roasted sweet potatoes
Greens- spinach and leftover roasted brussel sprouts
Spices- salt, pepper, garlic powder