Healthy Fit Confident Happy

Healthy Fit Confident Happy Healthy Fit Confident Happy has been created to help women all over the world live their best life w

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What we feed ourselves with on the inside shows up on the outside! No need to spend thousands and thousands on cosmetic ...

What we feed ourselves with on the inside shows up on the outside! No need to spend thousands and thousands on cosmetic procedures and expensive skin care products.

53 years young and thriving! If you want to know my secrets comment "info please" below and I'll be happy to share!

Medicine has come far in the treatment of what ails us through the use of prescription medications and homeopathic remed...

Medicine has come far in the treatment of what ails us through the use of prescription medications and homeopathic remedies but doctors are not trained in the most important aspect of human health which is one's nutrition!

What you put in your body to fuel it every day matters more than you think. It has a direct effect on people's energy, mood, sleep, skin, hair, immune system and aging so choose wisely!

Fall is here and all things healthy pumpkin! Here's a couple of tasty recipes that are a must to try!PUMPKIN SPICE PROTE...

Fall is here and all things healthy pumpkin! Here's a couple of tasty recipes that are a must to try!


Servings 4

3 large Eggs or 1 cup egg whites
1/4 cup Pumpkin Puree
1 1/2 cups Milk or Almond Milk
1/2 cup Water
1/4 cup Almond Flour
1/4 cup Oat Flour or All-Purpose Flour
3 scoops undenatured New Zealand Whey or Dairy Free Seasonal Pumpkin Spice Protein Shake Powder
1 tsp Cinnamon
1 tsp Nutmeg
1 tsp Vanilla
1 tbsp Honey


1. Combine all ingredients until well blended and let rest as you heat the pan over medium-high heat.

2. Lightly spray cooking surface with organic nonstick spray.

3. Pour 1/4 cup batter into pan at a time and swirl to coat. Cook 1 to 2 minutes each side.

4. Top or fill your crepes with whatever you want,


3 scoops pumpkin protein shake powder
1/4 cup oats
3 bananas
1/2 cup pumpkin purée
1/2 cup apple sauce
3 eggs and a sprinkle of cinnamon

Blend all in blender and bake on 350 for 20 Minutes. EASY AND DONE

This is the best part…. the frosting! Plain Greek yogurt with Vanilla protein powder mixed to the consistency of a cream cheese frosting

Should women lift weights to lose weight and improve their health?The answer is a resounding YES!While many women worry ...

Should women lift weights to lose weight and improve their health?

The answer is a resounding YES!

While many women worry about getting "bulky" and looking like a man the truth is that this won't happen as women do not have the higher levels of testosterone and other hormones that men have which are responsible for larger muscle mass.

Weight training will help shape your body, lift and provide definition. Although cardio burns more calories than strength training during a 30 minute sweat session, lifting weights builds more overall. Muscle burns fat and calories continue to get burned even post workout. It improves bone density and strengthens your joints reducing the risk of injury during other forms of cardio vascular exercise. It also helps relieve stress, improve mood and boost energy.

Be sure to follow good form and properly warm up and cool down before and after workout sessions. There are plenty of good routines available online and if in doubt hire a good coach to help get you started!

What makes dietitians and nutritionists so crazy about nuts and why should they be eaten daily?  Nuts have long provided...

What makes dietitians and nutritionists so crazy about nuts and why should they be eaten daily?

Nuts have long provided nutrient-dense energy to populations around the world (1,2). They are excellent sources of protein, fiber, essential fatty acids, and key vitamins and minerals!

In addition to adding important nutritional components, nuts can aid in weight management and play a key role in balanced and healthy diets. Recent studies show that frequent nut consumption may have health–protective benefits and positive impacts on body weight by lowering the risk of obesity and weight gain when consumed as part of a low-calorie diet (4, 5). These benefits can be attributed to increased feelings of fullness from the polyunsaturated and monounsaturated fats provided by nuts as compared to high–carbohydrate snacks (6).

What types of nuts are best?

Although different nut types are similar in caloric content, their nutrient compositions vary. Let’s look at some of the more common nuts found in foods and on supermarket shelves.


Almonds provide an array of nutrients, such as vitamin E, manganese, fiber, monounsaturated fat, and protein. A number of studies have shown that diets rich in almonds can improve cholesterol levels by reducing LDL cholesterol and total cholesterol.


Research has shown that consuming walnuts daily helps reduce caloric intake while also providing valuable nutrients such as polyunsaturated fats, omega-3 fatty acids, and fiber (7).


Cashews are native to Brazil and are now popular in multiple culinary dishes around the world. Unlike other nuts, cashews are always roasted or steamed before sale because they contain urushiol, the irritating substance in poison ivy, which can cause skin reactions when eaten raw. Cashews are rich in protein, monounsaturated fats, copper, magnesium, and zinc. They are also an excellent source of antioxidant vitamins E and K.


Peanuts are native to Central and South America and, despite common misconception, are legume seeds and not nuts. They are high in B vitamins, vitamin E, polyunsaturated and monounsaturated fats, fiber, and phytonutrients such as resveratrol (3). Compared to other nuts, peanuts are affordable and provide similar health benefits closely associated with their high protein and phytonutrient contents.

Choosing the right nuts

Incorporating nuts as a healthful snack or ingredient into your diet can provide many beneficial nutrients in addition to lots of flavor. Like other snacks though, it’s important to make sure you read the product labels and look for simple ingredient lists.

Many companies add sugars or salt to enhance the naturally nutty flavor. For example, many nut butters contain corn syrup, and many nuts are roasted in oil and salt, making them much less healthy as snacks. If you do your research, nuts can be a nutritious addition to your diet without adding empty calories.


Salas-Salvadó, J., P. Casas-Agustench, and A. Salas-Huetos. “Cultural and historical aspects of Mediterranean nuts with emphasis on their attributed healthy and nutritional properties.” Nutrition, metabolism and cardiovascular diseases 21 (2011): S1-S6.
M L Dreher, C V Maher, and P Kearney. “The traditional and emerging role of nuts in healthful diets.” Nutrition reviews 54.8 (1996): 241-245.
Bonku, Rabiatu, and Jianmei Yu. “Health aspects of peanuts as an outcome of its chemical composition.” Food Science and Human Wellness 9.1 (2020): 21-30.
Sabate, Joan, and Yen Ang. “Nuts and health outcomes: new epidemiologic evidence.” The American journal of clinical nutrition 89.5 (2009): 1643S-1648S.
Bes‐Rastrollo, Maira, et al. “Nut consumption and weight gain in a Mediterranean cohort: The SUN study.” Obesity 15.1 (2007): 107-107.
Fischer, S., and M. Glei. “Potential health benefits of nuts.” Ernaehrungs Umschau international 60.12 (2013): 206-215.
De Souza, Rávila Graziany Machado, et al. “Nuts and human health outcomes: A systematic review.” Nutrients 9.12 (2017): 1311.

Cortisol isn't always bad, but learn ways to keep it in check.Cortisol is the “stress hormone” with a bad rap. Most peop...

Cortisol isn't always bad, but learn ways to keep it in check.

Cortisol is the “stress hormone” with a bad rap. Most people think of it as the evil villain within the body. It’s associated with weight gain, less muscle, and a compromised immune system. But is there anything you can do about it? Digging in a little deeper, you’ll learn that, yes, you can.

To start with, it’s important to understand why the body makes cortisol in the first place. Cortisol is a hormone produced by the adrenal gland that is released in response to physical and mental stress. Its purpose is to help mobilize fuel to better feed the body during times of stress, and to signal the immune system to stop responding with inflammation.

When levels are chronically elevated, cortisol begins to function in ways that are outside of the norm. The thing with stressors in life is that they come in multiple forms. Some produce a “fight or flight” type of response, and exist in the short term. But others like continuous psychological stress, could lead to continually elevated cortisol. That is when cortisol turns bad and could lead to serious health consequences including muscle loss, insulin resistance, and cardiovascular risk factors.

Keeping Cortisol in Check

When it comes to cortisol, it’s all about finding a healthy balance. Here are four tips for keeping cortisol in check:

1. Exercise, then eat carbs. Intense exercise can increase cortisol levels as much as 50 percent (2). But that doesn’t mean you shouldn’t hit the gym. Regular physical activity has significant benefits for your health, including long-term stress reduction. Consuming carbohydrates just before, during, and/or after an intense workout helps mitigate the cortisol response. When carbohydrates are supplied in the diet the body doesn’t need to produce its own sugar so there is no increase in cortisol or accompanied breakdown in muscle. By eating protein along with a source of carbohydrate during and directly after exercise, cortisol and muscle breakdown decrease and muscle growth and glycogen repletion increase.

2. Add Adaptogens. Priming your body with Adaptogens can help strengthen its capacity to resist and reduce stress. Adaptogens—such as ashwagandha, eleuthero, and wolfberry—are unique plants that have been studied for their abilities to act as metabolic regulators and support mental and physical performance.

3. Meditate. Psychological stress not only affects our minds, but can also have an impact on telomeres, the biological markers of aging within our cells. Chronically elevated levels of stress hormones including cortisol could lead to shortened telomeres and accelerated aging. To mitigate physiological stress, try meditation, which has been shown in studies to ease mental stress.

4. Sleep. Quality sleep is remarkable in its role for body maintenance and renewal. When you’re sleeping, the body is going to work on itself, building and mending. But when you don’t get enough quality sleep, stress hormones including cortisol can become elevated leading to a suppressed immune system. Focus on getting seven to nine hours of quality sleep each night to support healthy cortisol levels.


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Toronto, ON


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