Debora Sloan Healthy Solutions

07/24/2023

“Healthier” treat alternatives are great if you genuinely enjoy them, but if you’re swapping out all your favourite treats for alternatives that ultimately aren’t satisfying you, then you’ll likely end up sad, and resentful. That said, if you do find a couple treats that happen to be nutrient dense AND emotionally satisfying then you’ve got a winner! This was so delish, I had to take a pic. It was relatively low calorie and low sugar, so tasty, and provided a balance of fats, fibre, protein, and carbs as well as host of . Market fresh berries (the best 😍), with a dollap of whipped cream, and 1/4 cup vanilla Greek yogurt. This is a treat I felt good about AND I thoroughly enjoyed every bite. This could work as a snack, a or dessert.

07/23/2023

Summer salads are the best. Invest in a really good balsamic with a bit of sweetness, and an olive oil with some heat and that’s all you need. Grab some market fresh veggies and garden herbs and you can have restaurant quality salad thats quick, easy and half the price every day! I topped mine with fresh Canadian bufala mozzarella 😋

07/13/2023

Don’t eliminate food options. Add to them. Transform them. And find ways to make them fit.

When clients want to lose weight, improve performance or just generally get healthier there’s often lots of barriers to navigate. Picky eaters, lack of time, lack of cooking skills, family food restrictions, scheduling challenges and the list goes on. Despite this, the first inclination is to remove foods or entire food groups! 👎. Especially foods like bread, pasta and cheese.

I tend to prefer the mindset of adding not taking away.

When we impose food rules, we actually add extra work, extra planning, and extra barriers to a task that is already perceived as difficult. Limiting food options will make things HARDER and usually isn’t necessary. Let’s get real here;
That slice of bread likely isn’t anyone’s biggest setback.

This impromptu dinner photo chez moi, is an example of a one pot meal thrown together in minutes with stuff I had. And guess what it has cheese and pasta, 😋 but to round it out, it’s gussied up with leftover chicken breast , garden herbs , a lot of steamed broccoli, fresh garlic and tomatoes and a blob of pesto . The pasta happened to be a GF cauliflower pasta, a higher fibre, more filling choice, but the point is..if you get creative and understand how to create a plate, ALL foods fit.

Need some help with this? Let’s talk!

07/12/2023

Guess what there IS a magic pill.

That’s strength training.

If there’s one thing TO DO it’s weight lifting in some form. If you’re not doing it, start now. You won’t regret it.

Start somewhere and keeping building. It’s never too early and never too late. If you’re 40+ this should be your #1 priority.

Resistance training truly has more benefits than any other thing I can think of and only one of those is weight loss. I’m a bit biased cuz I love it, but it’s also all over the evidence. Here’s a short list.

- Cardiovascular health
- Bone health
- Hormone regulation
- Functional strength and injury prevention
- Improves balance and mobility
- Body comp change/weight maintenance
- Metabolic health
- Improves Insulin resistance and carb tolerance
- Mental health
- Gut health and bowel regularity
- Sleep and stress
- Improves all athletic pursuits including endurance events limits

07/08/2023

Fun times sans kids exploring the outskirts of ottawa and some really cool local in neck deep water

07/05/2023

See the glistening sweat sticking to my body? This is a quick reminder to STAY HYDRATED folks. Whether you’re simply walking, gardening, playing at the park with your kids, camp counselling, cycling to work, hiking, OR you’re an athlete doing more intensive sports outdoors, these hot AND humid days present the highest risk for dehydration and heat exhaustion. If your workouts are shorter and don’t typically require fluids and electrolytes these conditions present an exception to the normal guidelines and would warrant adding them in. Even shorter bouts of outdoor activities and exercise in this type of environment cause far more release of fluid, salts, and minerals from the body and because they don’t evaporate as quickly due to humidity, the body has a harder time cooling and recovering. Check in with your body; stay safe, watch for increased fatigue, headaches, dizziness, poor recovery, breathing changes. Wipe off your sweat, take cool off breaks and lighten the intensity and drink more than usual. Adding back those necessary salts and minerals through a sport beverage and/or in your food is needed. There’s millions of products out there and it’s probably smart to add something to the water bottle. Even a 1/4 tsp of salt in your water and a serving of oranges or bananas would be a good solution. If you have questions about how to stay safe and hydrated post them here!

07/01/2023

Check out this high protein easy meal prep idea.

are a relatively cheap and nutritious way to get protein and loads of important micro nutrients into your day. Whether it’s part of breakfast, a snack, lunch or dinner, eggs make a super easy or .

If you’re watching your egg intake due to the saturated fats in the yolks, which are a bit more of a risk for those with elevated LDL cholesterol levels, this recipe is perfect. We boost the protein and satiety factor and keep fats a bit lower by adding a heaping serving of low fat cottage cheese, carton egg whites and loads of veggies.

Here’s how to make it:

In a blender mix 1 cup cottage cheese, 8 whole eggs, 1 cup egg whites (or more), salt and pepper and some fry or fresh herbs. Blitz til fully blended.

Add to that a handful of baby spinach and whatever other leftover veg you have in the fridge. I did a quick chop of broccoli and steamed it in the microwave for 3 min first then added to my blender. Add in whatever other fixings you enjoy (onions, tomatoes, pesto, bacon bits, deli ham, mushrooms) and a cheese of choice. Sharp cheddar or feta work well 😁. I used about 1/2 cup in the recipe and saved a bit for the topping. Do a quick blitz just to get everything mixed. Pour into a greased casserole dish OR oven safe pan OR parchment lined muffin cups.

Using an oven safe pan, allow the bottom to set on the stove top and then transfer to oven at 350 degrees F for about 25-35 min until fully set. If you’re using a casserole dish just pop in the oven until set all the way through. Probably 35 min give or take. Throw some extra cheese on the top and bake for 2 more min to melt and crisp. 😋.

Let cool slice into squares or quiche style servings and serve with toast, on its own or with a side of greens, mini potatoes, and fruits! Leftovers reheat super well and even tasty at room temp. I made this on a Sunday morning for the fam on and ate a piece for lunch the next day. For lots of leftovers, double up and make 2 batches.
Enjoy!

06/22/2023

High protein ice coffee! Super quick to make at home, way cheaper and a high protein refreshing treat. Mix half scoop vanilla whey protein, half scoop collagen powder (optional), 1 long shot espresso or brewed black coffee to taste, lots of ice and 1/2 cup milk of choice in a mixer cup or thermos. Shake up or still well to prevent clumps. Great cool off treat, packed with hydration, a welcome caffeine boost AND a bit of protein hit all in one. So yum! If you like a Frappuccino texture put in your blender with extra ice. Note: If you’re sensitive to caffeine, stick to decaf or consume before noon. Caffeine has a long half life so be careful. This is Great for pre or post workout! 😁

05/17/2023

Progressive overload

This is key to making progress in the gym or with any activity or training modality. Have you heard this term before?

It’s a super important part of any training program and I think it’s an under recognized reason clients are putting in the time but not seeing change.

That, and maybe a lack of appropriate nutrition and nutrient timing.. 😁

Strength gains require a stimulus that’s challenging enough to force muscles to adapt, rebuild and change. The same stimulus will eventually not result in progress.

Progression though can mean a lot of things. Not just making it heavier, although this is always good too!

If you’re wondering how to change your current program to add challenge consider any of the following:

1. Adding volume with reps OR sets
2. Changing Stimulus
3. Adding instability
4. Adding load
5. Adding time
6. Speeding things up or slowing things down
7. Decreasing rest time between sets

If you’re working around injury, bringing back movements in modified ways while working on form, movement quality and neurological activation are still super valuable to your training and allow you to maintain consistency without losing too much strength, focus and fitness.

04/30/2023

Who needs a Tim’s breakfast sandwich when you can have this!

As a celiac I can’t go out that easily for a breakfast sandwich but I can get my fix at home without too much effort. And I can customize it with loads of colourful toppings 👏.

Brunch today complete with a high protein homemade breakfast sandwich on an including all the fixings: Cheese, sprouts, low sodium deli ham, avocado slices and spicy sauce with a side of cherry tomatoes.

Quick tip: to make this extra filling but not high cal AND to boost the protein x2, crack one whole egg and add 1/4 cup (or more) of carton egg whites into your pan. I call this my “giant fried egg”. I like to melt the cheese on top of the egg, flip it over and the cheese gets crispy and extra delicious in the pan. You can eat as is beside some toast or throw it on your sandwich like I did today. 😋

Complete, balanced meal. Soooo tasty and checks all the boxes for nutrition for any day or any meal. Super easy and no major prep required. A luxurious cappuccino is welcome weekend compliment 😁.

Enjoy!

04/28/2023

Adaptation and confidence happens when you get outside your comfort zone. Chase that and you won’t regret it. This is me very uncomfortable. Post assault bike workout. The WORST 😅But Pushing to my max today for the first time in a while, felt amazing physically and mentally. Instant feeling of accomplishment and regaining my confidence post injury. Getting results requires hard work no doubt. It also requires consistency, positive self talk, and arming yourself with knowledge, patience, and the right team of supporters. Thanks for the sweat sess today. Definitely needed the push. 👏

03/03/2023

Does this look like lunch? This is an example of an in-office workday lunch for me. Easy. Hits my macros and calorie needs and not too fussy. It also fuels me for a post workout meal since I often train at noon. These are a reheat of a batch cooked waffle from the weekend. These are the high protein waffles found in a previous post! Paired with cottage cheese (extra protein and filling) with some fruits and cinnamon 😁. Note the PB and h**p seeds for extra healthy fats, yum factor, and nutrient density and an easy boost of fibre and colour from a handful of bagged baby carrots that ill munch on after. Don’t overcomplicate lunch.

02/14/2023

Progressive overload doesn’t always mean more or heavier. You can increase intensity by adding instability, volume, sets, load, or incline. Here’s a fun push-up variation that progresses my baseline push-up to push-ups off a bar forcing me to stabilize through my core, chest and back, and control the movement in a different way. Simple changes like this can help you keep your program interesting and effective without changing your program completely.

02/06/2023

Proper hydration and carb fuelling during long duration endurance activity is necessary. Even large amounts of carbs can be ingested if practiced and done Properly!

When well-fuelled athletes ingested 120 g carb (480 calories)/hour from a sport drink, gel, or chew during a 3-hour endurance cycling test, they metabolised all forms of carb equally and with minimal Gi distress. This suggests no difference in fuel availability between the different forms of carbs.
https://journals.physiology.org/doi/abs/10.1152/japplphysiol.00091.2022

01/31/2023

Meet Cathy. She’s lifting heavy Sh-t in my basement gym. It makes her feel strong and empowered, and it keeps her bones strong. As a busy woman she needs to use her time in the gym carefully and effectively. Lifting heavy, consistently, BUILDS the tissue that increases our energy requirements even at REST. So you can eat more, sitting. Now that’s legit.

12/23/2022

Today I’m 40
This feels like a big birthday. People are asking, do I feel older? The truth is, Ya a bit actually.

Things are changing. I’m not the same as I was at 30 or even 35. Mentally or physically. I share this sentiment with many of my clients entering this phase of life.

But with these changes comes acceptance.
I’m working on that.

I’ve rid my closet of low waisted pants and bathing suits, embracing the high waisted trends. I don’t go on the scale. I’ve decided to pick less at my saggy post partum belly button skin and forehead wrinklies.

Im actively reminding myself to stop comparing my lifts and my body to my 20 yr old self. It’s just not productive.

My mindset is shifting, with intent, to what feels good. What my body needs. Listening to internal cues and trying to shut off the external ones. Less of the “ I should” or “I shouldn’t”, less comparing myself to others and instead try to execute on what I want, being present, and reflecting on the things that are really important to me. This isn’t really easy a lot of the time.

I’ve often felt that acceptance means giving in or giving up. But, for me I think it actually means growth.

In my 40th year My promises to myself:
I will continue to lift heavy cuz it keeps me strong and empowered. I will honour my hunger and enjoy my food. I will respect rest when my body and mind are tired. I will ask for help when I need support. I will let the positive voice speak louder so I can be grateful, happy and healthy inside and out for another 40 yrs.. or more.

Thanks to all my supporters and inspiring people in my life. I feel lucky. And I hit a bench press PR this week so I may be getting old but s**t ain’t going that bad 😜

10/14/2022

Free and available virtually. If you’re newly diagnosed celiac or a celiac veteran there’s a lot of great topics and speakers on board. I’ll be tuning in for sure.

The CCA Fall Conference 2021 is the national conference where Canadians with celiac disease and gluten related disorders.

10/06/2022

Carbs have had a bad rap for some time and I’m happy to see them becoming more “on trend”
Here’s an article looking at carbs for athletes and it’s performance benefits. If you’re active you should rethink a super low carb diet. Perhaps focus more on carb timing and carb quality. Louise burke is a fab resource for this sort of research if you’re interested in learning more.

Athletes can quickly adapt to a low carbohydrate, high fat diet, but why bother? LCHF impairs endurance exercise metabolism and performance, even if glycogen stores are adequate. Thanks,

We investigated substrate utilisation during exercise after brief (5-6 days) adaptation to a ketogenic low-carbohydrate (CHO), high-fat (LCHF) diet and similar washout period. Thirteen world-class male race walkers completed economy testing, 25 km training and a 10,000 m race (Baseline), with high C...

10/04/2022

Apple picking is still as fun as it was when I was little. Now.. what to do with 24 lbs of very expensive apples 🍎 😁. Do you have a fav gluten free apple recipe? Send it my way!

10/02/2022

I don’t just cook and exercise 😊. Taking advantage of renovation mode in new ways by Getting creative with old house paints and making messes.

09/18/2022

High protein 3 ingredient blender waffles.

This is a keeper!

Doesn’t get easier, tastier or more nutrient dense! Thanks to one of my fav fitness influencers for this legit recipe.

Recipe:

1 cup oats ( if necessary)
1 cup egg whites (carton is best)
1 cup cottage cheese
Optional add ins and toppings: chocolate chips, nutmeg, vanilla, cinnamon, blueberries, maple syrup, yogurt, nut butter)

Add ingredients to blender then pour into a lightly greased waffle iron. Let rise and cook for a good few minutes until a crust forms and they easily peel out of your iron.

When I say easy I mean it! I made these today in my make-shift basement kitchen 🤪. Easy enough to do even in Reno-mode! Perfect base recipe for a high protein, indulgent breakfast. Batch cookable, minimal mess, no prep, and ready for the week. You can add any flavours or extras to the batter, and of course your choice of delicious toppings! I added a bit of vanilla and cinnamon to mine 😁.

With a hit of and and low in fat, 1 of these makes a great snack or part of a complete recovery meal with a bit of yogurt or a smoothie. These can be made totally GF and also .

TRY THESE!!!

09/02/2022

And sometimes I look like Deb becoming the hulk. It’s partially the lighting and the glistening sweat but Yes You can still build muscle in your 40s. 😁. Thanks .fit_co for the snapshot.

08/30/2022

Like most of you, I’m busy. I like to be organized, prepared, and efficient in all areas of my life. I love food and enjoy cooking but even I don’t wanna be spending hours of time in the kitchen.

Food is important to me. I have a variety of nutrition needs as an , a and a . And like many of you, I have active family members with their own food preferences.

I DO NOT spend much time formally meal planning or spending 3 hours on sundays batch cooking 14 Tupperware meals that I’ll inevitably not wanna eat by day 3.

I DO do component prepping, based on what I’VE identified as our “go to” family favs/staples. And with school lunches on the horizon I consider what’ needs to be easy to be for busy mornings.

What you see happened today between 3:30 and 4:15 after a loose inventory and tidy of my fridge, a grocery shop, a mental note of the meals I might wanna make this week, and the routine list of favs for my family. While the chicken and rice were cooking I washed and chopped the veg. I made lots of extra rice - dinner tonight and enough for lunch and dinner tomorrow. The chicken will be set aside as protein for lunches and snacking for me, hubby and kiddos.

Here’s the thing..If you have it you’ll eat it..and even if you don’t have a well laid out “meal plan” for the week, you WILL have a fridge stocked with ready to go items that you can use to compose a balanced plate on the fly. See my stories for 5 of my . What do you prep at home? Share your tips and questions here 😁

08/22/2022

Is your smallest you your best you?

I read this once and it clicked.

Have you asked yourself this question? Scroll through the slides to unravel more of these questions. Answer them honestly and reflect.

There’s a lot of pressure to be smaller. And many have spent a good portion of their life dieting, trying to lose weight or change their body. My goal with clients is primarily to help them and which may encompass many lifestyle changes.

I’m not here to tell you you can’t and shouldn’t want to lose weight, to try to change your mind about how you look, and feel. I’m also not saying just eat what you want and do what you want. Frankly, it’s cool if you want to fit into your favourite jeans and I’m not here to tell you to abandon all goals of changing your body comp or to veer you away from making any and all lifestyle changes towards these goals.. In fact I do this with clients everyday.

What I am asking is for you to take a step back. Evaluate the why and your self worth. Is being a bit smaller worth all the sacrifices you’re making? Are you healthy? Are your goals realistic, and is your approach working? Consider all the things YOU value in yourself, in your life, and who you want to be as you age. Does being smaller and the actions it is requiring aligning with your broader vision of your best you, your long term health and goals across all areas of your life?

This is a personal journey. A journey for many of my clients and many of my athletes. I hope it resonates. Check in. Is there a better balance for you? Is your smallest you your best you? Why not also value

08/16/2022

Lose weight build muscle. I mean who doesn’t want that!! Lol. This is the MOST popular request I get. While technically not Impossible it’s HARD especially if you don’t have a lot of fat to lose and are already somewhat trained. Patience, consistency, small deficits and chipping away are the key, I know those words aren’t glamorous. You also need to stay on point with protein, calories, and strength training. Here’s an open access article if you’re interested in reading more. 😁

Can an athlete lose weight and build muscle at the same time? Doubtful if the energy deficit is more than 500 kcal/day. Chipping away at fat loss has benefits over starvation diets! Open access.
https://pubmed.ncbi.nlm.nih.gov/34623696/

08/11/2022

7 min lunch

Sometimes I get inspired to share things when they are just that easy and make so much sense. I’ve been personally trying to fuel better during the daytime.

I notice that when I’m busy, even I sometimes forget how quick and easy it CAN be to throw together a lunch that’s tasty, protein rich and includes some colourful veg. So while I eat, I find it’s never as complete as it should be for my activity level. And since I do most of my training midday, it doesn’t make much sense that I would be eating the least during these hours. This was leading to late night hunger and cravings. 😩

One of the great things about working from home is that I didn’t have to prep this in advance and it legit came together in under 7 min. No joke. It was And . It Met my needs for and a post run . This could also be a quick breakfast, brunch, or dinner.

Why this works?

1 egg + 1/2 cup egg whites + shredded cheese. In a pan and scrambled. No extra bowl used. Lean Protein + micronutrient dense and a bit of fat ✅

1.5 cups greens - pre washed variety from a container + cherry tomatoes + garden fresh herbs cuz I had them.
Fibre + filling + Micronutrients✅

1/2 cup chickpeas (any bean or lentil works) rinsed and drained and enough for leftovers for another meal or 2. Fibre + iron rich protein and long lasting carb ✅

Half orange. Sliced. Micronutrients. Hydration. Carbs. Fibre. Yum. ✅ Dressed lightly with high quality olive oil, balsamic, oregano.

This was virtually no mess or prep and filled my tummy. On my plate in less than 7 min. Can you do this at home?

08/02/2022

This is a topic I’m becoming very passionate about and one I see impacting my clients. And.. it’s not just about weight loss. It’s about how you’re setting yourself up for success through these years in so many ways. Here’s an excerpt from a new blog post I wrote for looking at some of the science and physiology behind the menopausal and perimenopausal transitions. You can read it here https://www.bodzii.com/blog. “Menopause is one physical marker that coincides with getting older, which can in-and-of itself conjure up a mixture of feelings for women. From experience, while all women have a unique experience with the transition, many are blind-sided by what's going on with their
body, and are left feeling desperate, unsupported and land up doing a bunch of misguided things that add insult to injury. Changing that course is where we come in. Having a better understanding of what's happening will contextualize what to do and why."

07/21/2022

How to pick yogurt?

Greek yogurt and fruits is one of my fav workout snacks and a go to for a quick breakfast, or dessert. It’s got a great nutrient profile of carbs, proteins & calcium, while added fruits provide fibre and micro nutrients too. Yogurt is a “wet food” with built in electrolytes so it’s both satiating and hydrating.
Greek yogurt itself is pretty multi-functional if you’re not dairy free. It can be used as a protein-rich base for savoury dips, dressings, marinades, in baked recipes, smoothies, and desserts.

But there are so many varieties of yogurt, surfing the yogurt aisle can be an overwhelming venture. One of the top questions I get is “Which yogurt should I buy”?!

I don’t call foods good or bad, but understanding differences helps make informed choices.

From left to right, all Greek, same brand, same portion on the label 3 different varieties.
35% less sugar 3.5% milk fat coconut fl.
2% milk fat Plain
2% milk fat vanilla

What differences do you see? Calories? Protein? Fat? Carbs? Sugar? Compare. Observe the BIGGEST difference is the total carbs and sugar content.

So what are you looking for, how will you be using the item, what are your goals?

I opt for a high protein plain Greek yogurt to control the amount of sweetness. Sometimes the fruits are just enough, sometimes I add a bit of honey to taste, and sometimes I mix In a blob of a flavoured yogurt to achieve a fun flavour profile.

I’m not staunchly opposed to flavoured yogurts however, if you take a look at the added sugar you can decide for yourself, would you be satisfied with your own customized option? If plain is too sour, try a half half combo of plain with your favourite sweetened variety.

This is one example of using labels to make a mindful choice. If you’re trying to reduce added sugars give this a go!

Have questions about label reading? How to make informed choices? Post your questions here or set up a sess.

07/14/2022

If you’re training you need to eat; enough carbs and enough total calories. Your health, and performance depend on it! A good piece of literature here.

Athletes who consume adequate energy can enjoy the benefits that come with being able to train harder. Skimping on food to be lighter can lead to overtraining syndrome.
https://pubmed.ncbi.nlm.nih.gov/34181189/
Thx

07/10/2022

Caves and fossils and river exploration. Also spotted a sleeping porcupine, some turtles and a water snake. FUN!!!

07/06/2022

If you’re a post partum athlete and wondering about how you should be fuelling take a look at this series run by a fellow mom and RD colleague Angela Beare RD, specializing in female athletes and all things pregnancy and post partum.

Here's the link to the details and the sign-up 🙂
https://colossal-artist-698.ck.page/ec221cc38d

07/05/2022

Now that’s a salad 😋. This is an example of a Great use of leftover proteins and whatever is in the fridge really. With a focus on a plate full of seasonal veg, and leftover grilled salmon, This “Nicoise” style salad is chock full of healthy fats, protein, colour and a bit of healthy carb. Super filling, super tasty, super nutritious and looks beautiful. Have you ever tried caper berries? They’re a key secret Ingredient 😀. This salad encapsulates all the benefits of a Mediterranean style diet.

05/30/2022

Here’s an article I was featured in about what I do and being an entrepreneur

https://gosolo.subkit.com/debora-sloan-healthy-solutions/

My customers include anyone looking to optimize their health and performance! My clients are athletes, people looking to get fit and fuel well, as well as individuals and families seeking evidence-based, practical strategies for healthy living.