Debora Sloan Healthy Solutions

Debora Sloan Healthy Solutions Evidence based nutrition and exercise guidance for optimal health and performance. Specialize in weight management, sport nutrition diabetes & celiac.
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I am a registered dietitian, certified personal trainer and crossfit coach. I specialize in sport nutrition, weight management, chronic disease/special diets, and diabetes. I offer professional nutrition and exercise services, including meal planning, diet analysis, nutrition counselling, exercise programming, and body composition analysis. I am a mom, type 1 diabetic, and crossfit enthusiast and

I am a registered dietitian, certified personal trainer and crossfit coach. I specialize in sport nutrition, weight management, chronic disease/special diets, and diabetes. I offer professional nutrition and exercise services, including meal planning, diet analysis, nutrition counselling, exercise programming, and body composition analysis. I am a mom, type 1 diabetic, and crossfit enthusiast and

Operating as usual

07/22/2021
Sweet Potato Tofu Pudding

Looking for another way to incorporate high protein vegan options? Silken tofu is a great yogurt replacement. Haven’t tried this yet but looks awesome! From a fellow RD who I love ❤️. Let me know if you give it a go.

Sharing this infographic cuz I ❤️ it! Sometimes food first is the way to go. If you like bananas, here’s a few reasons t...
07/20/2021

Sharing this infographic cuz I ❤️ it! Sometimes food first is the way to go. If you like bananas, here’s a few reasons to include them as a pre, post and during training fuel source 💪🏼😁. I often have a banana pre workout. I love them in smoothies, only their own, sliced in yogurt or oatmeal, and of course with a blob of PB. Thanks @ylmsportscience for this nugget. 👏 #evidencebasednutrition #nutritionfacts #sportnutritiontips #foodfirst #fuel #workoutnutriton #carbs #bananas #trainhard #sportdietitian

Sharing this infographic cuz I ❤️ it! Sometimes food first is the way to go. If you like bananas, here’s a few reasons to include them as a pre, post and during training fuel source 💪🏼😁. I often have a banana pre workout. I love them in smoothies, only their own, sliced in yogurt or oatmeal, and of course with a blob of PB. Thanks @ylmsportscience for this nugget. 👏 #evidencebasednutrition #nutritionfacts #sportnutritiontips #foodfirst #fuel #workoutnutriton #carbs #bananas #trainhard #sportdietitian

Grain Free super moist easy healthy banana bread!Only a couple tbsp of added sugar and oil in this recipe, the ripe bana...
07/10/2021

Grain Free super moist easy healthy banana bread!

Only a couple tbsp of added sugar and oil in this recipe, the ripe bananas make this perfectly sweet and SUPER moist. Also #glutenfree #dairyfree and #grainfree #refinedflourfree and relatively #lowcarb.

This makes a great snack and definitely satisfies that baked good craving😁. Who doesn’t love to hack off chunks of a fresh banana bread. 😊. Works for pre or post workout. Pair with a protein shake or yogurt bowl for a hit of protein. 💪🏼.

This was a super easy #blenderrecipe, it’s healthy and most importantly, resulted in a moist and delicious, #bananabread. The only caveat is it calls for tapioca aka cassava flour which you may not have in your pantry unless you’re celiac or a regular GF baker. If you do, or willing to grab some next grocery run, this recipe is a winner.

Here’s the recipe
* 2 cups almond flour
* 1/4 cup tapioca/cassava flour
* 1 tsp baking soda
* 1/4 tsp salt
* 3 small very ripe bananas (~1cup)
* 2-3 tbsp sugar
* 2 large eggs
* 2 Tbsp olive oil
* 1 tsp vanilla
* 1/4 tsp cinnamon
* 1/3 cup chocolate chips and a few extra for the topping

I did this all in the blender, yay! with the wet ingredients and the sugar added and blended first. Add dry ingredients and stir in vs blending. Note: If you use a bowl, mash the bananas first, mix in the sugar, eggs and vanilla and add to the dry ingredients.

Preheat oven to 350. Grease a loaf pan, pour in batter and bake for 20 min uncovered and another 20-25 min covered. Test to make sure batter is set and no crumb on your toothpick.

Thanks @fitmittenkitchen for this recipe inspo!

#paleobananabread #gfbaking #type1recipes #blenderbananabread #diabetesfriendlybakedgoods #healthybaking #celiacbaking #almondflourbananabread #dietitianapproved #easybaking

Breakfast on the goWeekday breakfast has gotta be quick and palatable. This was a quick on the go solution. And doubled ...
07/06/2021

Breakfast on the go

Weekday breakfast has gotta be quick and palatable. This was a quick on the go solution.

And doubled functionally as my pre run meal/snack so it’s not a super high volume meal.

- [ ] 1 slice whole grain toast (I’m using the GF promise bread lately as it’s high fibre and a lower glycemic index which keeps my blood sugars from spiking - as a #type1athlete and with #celiacdisease this is key!
- [ ] 1 tbsp chunky natural PB
- [ ] Half banana mashed
- [ ] Small smoothie (1/2 scoop whey protein, 1/2 cup raspberries, 1 tbsp collagen, 1/4 cup oat milk + lots of ice and water )

Why this works?
- Healthy fat
- ~25 G protein
- Good quality fuelling carbs + fibre
- Hydration + micro nutrients

This is easy guys! Don’t skip your morning protein and fuelling opportunity, especially if it’s pre workout. The other half smoothie will be post workout followed by a larger meal at lunch. This prep took 4 mins and can work as a mini meal, breakfast, or snack any time of day!

#breakfastonthego #easyfuel #prerunsnack #minimeals #preworkoutfuel #sportnutrition #proteinbreakfast #easybreakfastideas #runonrealfood #meetyourmacros #dietitiantips #raspberrysmoothie #pbtoast #staystrong #leanfit #promisebread #type1diabetes #celiaceats

Breakfast on the go

Weekday breakfast has gotta be quick and palatable. This was a quick on the go solution.

And doubled functionally as my pre run meal/snack so it’s not a super high volume meal.

- [ ] 1 slice whole grain toast (I’m using the GF promise bread lately as it’s high fibre and a lower glycemic index which keeps my blood sugars from spiking - as a #type1athlete and with #celiacdisease this is key!
- [ ] 1 tbsp chunky natural PB
- [ ] Half banana mashed
- [ ] Small smoothie (1/2 scoop whey protein, 1/2 cup raspberries, 1 tbsp collagen, 1/4 cup oat milk + lots of ice and water )

Why this works?
- Healthy fat
- ~25 G protein
- Good quality fuelling carbs + fibre
- Hydration + micro nutrients

This is easy guys! Don’t skip your morning protein and fuelling opportunity, especially if it’s pre workout. The other half smoothie will be post workout followed by a larger meal at lunch. This prep took 4 mins and can work as a mini meal, breakfast, or snack any time of day!

#breakfastonthego #easyfuel #prerunsnack #minimeals #preworkoutfuel #sportnutrition #proteinbreakfast #easybreakfastideas #runonrealfood #meetyourmacros #dietitiantips #raspberrysmoothie #pbtoast #staystrong #leanfit #promisebread #type1diabetes #celiaceats

Hydration! I get asked a lot about recovery practices. So don’t miss this one..Athlete or not, if you’re training, espec...
06/29/2021

Hydration!

I get asked a lot about recovery practices. So don’t miss this one..

Athlete or not, if you’re training, especially in the heat, you MUST consider hydration. Here’s a snap shot of me post run today. Most of my training is shorter so usually water will do, but even a 5 km run at 8:30 this morning was sweltering. High humidex PLUS sun meant high Sweat losses - more than usual and I did feel fatigue.

The effort itself was moderate so my focus for post workout recovery fuel here, was mostly rehydration.

1. A single medjool date (15g carb) for some added carb, potassium + magnesium
2. A sachet of this electrolyte sports mix in my ice water. I love this #biosteelhighperformancemix. It’s athlete quality and the taste is fresh. The BCAAs were an added bonus but NOT a necessity if you’ve got dietary protein coming in before and after. 😁. This was quick and easy and in my body immediately post run. There’s lots of great hydration options on the market so test some out to find the best fit for YOU

Hydration Rules of thumb:
Water is needed always
Consider carbs + electrolytes…
- Efforts over 60 min
- Efforts in high heat and humidity
- High intensity efforts with excessive sweat losses (wearing equipment, lack of good ventilation)
- Multiple training sessions daily or high volume weeks with higher risk of overall dehydration

Did you know water doesn’t = hydration when it comes to sport performance? With high sweat losses you’re losing sodium and potassium too so water alone isn’t actually hydrating! Hydration is one of the most important and underestimated tools for performance and also one of the most complex and individualized parts of sport nutrition. Only a small % dehydration decreases performance, alertness, recovery, and increases perceived exertion. Severe dehydration can also cause a lot of more dangerous things.

It’s hot out there guys! Do you have a hydration plan? Need more tips? What’s your hydration plan?! Comment here or get in touch.

#sportnurition #hydration #recoverypractices #biosteel #postworkoutfuel #beanathlete #athleticperformance #sportdietitian #electrolytes #sportdrink #fuelright #optimalperformance #dehydration

Hydration!

I get asked a lot about recovery practices. So don’t miss this one..

Athlete or not, if you’re training, especially in the heat, you MUST consider hydration. Here’s a snap shot of me post run today. Most of my training is shorter so usually water will do, but even a 5 km run at 8:30 this morning was sweltering. High humidex PLUS sun meant high Sweat losses - more than usual and I did feel fatigue.

The effort itself was moderate so my focus for post workout recovery fuel here, was mostly rehydration.

1. A single medjool date (15g carb) for some added carb, potassium + magnesium
2. A sachet of this electrolyte sports mix in my ice water. I love this #biosteelhighperformancemix. It’s athlete quality and the taste is fresh. The BCAAs were an added bonus but NOT a necessity if you’ve got dietary protein coming in before and after. 😁. This was quick and easy and in my body immediately post run. There’s lots of great hydration options on the market so test some out to find the best fit for YOU

Hydration Rules of thumb:
Water is needed always
Consider carbs + electrolytes…
- Efforts over 60 min
- Efforts in high heat and humidity
- High intensity efforts with excessive sweat losses (wearing equipment, lack of good ventilation)
- Multiple training sessions daily or high volume weeks with higher risk of overall dehydration

Did you know water doesn’t = hydration when it comes to sport performance? With high sweat losses you’re losing sodium and potassium too so water alone isn’t actually hydrating! Hydration is one of the most important and underestimated tools for performance and also one of the most complex and individualized parts of sport nutrition. Only a small % dehydration decreases performance, alertness, recovery, and increases perceived exertion. Severe dehydration can also cause a lot of more dangerous things.

It’s hot out there guys! Do you have a hydration plan? Need more tips? What’s your hydration plan?! Comment here or get in touch.

#sportnurition #hydration #recoverypractices #biosteel #postworkoutfuel #beanathlete #athleticperformance #sportdietitian #electrolytes #sportdrink #fuelright #optimalperformance #dehydration

Didn’t even dirty a plate for this one 👏. Easy lunch coming at you.                    - Wrap or sprouted grain bread.  ...
06/25/2021

Didn’t even dirty a plate for this one 👏.
Easy lunch coming at you.
- Wrap or sprouted grain bread. -Heaping handful pre washed greens and grated carrot or sliced peppers. (All minimal or 0 prep).
- Sliced low sodium Turkey or rotisserie/leftover chicken shredded
- 1/4 avocado
- any other veg or cheese or hummus add ins if desired.
- fruit and veg on the side

Didn’t even dirty a plate for this one 👏.
Easy lunch coming at you.
- Wrap or sprouted grain bread. -Heaping handful pre washed greens and grated carrot or sliced peppers. (All minimal or 0 prep).
- Sliced low sodium Turkey or rotisserie/leftover chicken shredded
- 1/4 avocado
- any other veg or cheese or hummus add ins if desired.
- fruit and veg on the side

Ok folks! As routines get back to normal and we’re back on the go, let’s simplify things. It IS possible to eat well wit...
06/24/2021

Ok folks! As routines get back to normal and we’re back on the go, let’s simplify things.

It IS possible to eat well without being in the kitchen all day. I do it and you can too.

A few key convenient items from the store like pre washed veggies and salad mixes and a 20 minute total daily commitment to cook time, with batch cooking for leftovers in mind ALWAYS, you should be able to meet your protein and nutrient needs with a small amount of input. If you’re always on the go, source a few great air tight containers and bring it along with you.

Here’s a day.
No recipes.
Basic Ingredients.
Minimal cooking.
Only a tiny bit of planning.

You don’t need a meal plan. Check it out. Scroll through the posts to see a day of eating. I hit protein, whole grains, colour, and healthy fat at each meal and snack.

YOU CAN DO THIS! Have some questions? Need ideas? Comment here or send me a DM 😉

#howtoeat #planright #simplefood #basiceating #whatadietitianeats #flexibledieting #menuplan #rdeats

Not at the gym yet but Basement workouts still get rough! Thanks @sweat.fit.co for this one. Kicked my butt 👏 #sweatyone...
06/23/2021

Not at the gym yet but Basement workouts still get rough! Thanks @sweat.fit.co for this one. Kicked my butt 👏 #sweatyone #sweatsess #stayfit #basementworkouts #liftheavy #sportnutrition #crossfithintonburg

Not at the gym yet but Basement workouts still get rough! Thanks @sweat.fit.co for this one. Kicked my butt 👏 #sweatyone #sweatsess #stayfit #basementworkouts #liftheavy #sportnutrition #crossfithintonburg

#fathersday2021. Another great day with the fam. This was pre attack by an angry red winged blackbird. That’s a first fo...
06/21/2021

#fathersday2021. Another great day with the fam. This was pre attack by an angry red winged blackbird. That’s a first for me 🙃

#fathersday2021. Another great day with the fam. This was pre attack by an angry red winged blackbird. That’s a first for me 🙃

If you’re a female athlete you should read this and follow her! Trying to eat very low carbs and not seeing performance ...
06/20/2021

If you’re a female athlete you should read this and follow her! Trying to eat very low carbs and not seeing performance or body comp results? Consider proper nutrient timing of your carbs and proteins and the quality too. Wanna know more? Send me a message. 😁

Sweet omelette crepe thing. High protein, GF, and healthy! I saw a post that said it was national egg 🍳day. Soooo perfec...
06/04/2021

Sweet omelette crepe thing. High protein, GF, and healthy!

I saw a post that said it was national egg 🍳day. Soooo perfect opp to share this easy #egg based recipe I whipped up for breakie today.

This ad hoc creation which I finally measured this time..is somewhere between a crepe, a pancake, a blintz, and an omelette. It’s been coined in my house as “mom’s sweet omelette creation”. Not in the mood for sweet? Omit the sweet toppings for a savoury style crepe. It’s super easy and actually a quick breakfast that looks gourmet 👏.

It’s #lowcarb, #glutenfree, #highprotein, and full of #nutrientdense Ingredients to start your day right. Make a few extra for reheating. Works well as #snack roll up pre or post workout with fruit and yogurt.

Recipe (makes about 4-5 crepes)
1/2 cup egg whites
3 whole eggs
1/2 cup cottage cheese
4 heaping tbsp oat flour (any flour works)
1 tbsp ground flax
Pinch salt
1/2 Tsp vanilla and/or almond extract
1/2 tbsp maple syrup (optional)

To make this extra special slice up banana or ripe plantain and brown in a bit of butter for the filling! Pair with a blob of plain Greek yogurt, cinnamon and maple syrup 😀or berry sauce. For savoury, a few slices of cheddar rolled inside is delish.

Instructions
Mix all the ingredients in a spouted bowl or measuring cup. Whip with a fork until fully combined and flour isn’t lumpy. Heat a NON STICK pan with a bit of butter or coconut oil. Pour a thin layer into the pan and swirl until the pan is covered. Wider, light weight pans work better for crepe making. When the batter is mostly set give it a flip and remove after 1 min. Fill with whatever you want or roll up and add your toppings 😋.

#sweetandsavourybreakfast #highproteincrepe #crepes #sweetomelette #celiaclife #breakfastcreations #healthycrepe #quickbreakfast #healthysnack #workoutfuel

Building easy meals Ok guys give this a read. This isn’t a recipe post or a fancy food photography piece, but a quick re...
06/04/2021

Building easy meals

Ok guys give this a read.

This isn’t a recipe post or a fancy food photography piece, but a quick real life view of how my dinners shape up in 20 mins.

Recipes are great for inspiration, fun when you have time to experiment and useful for learning new cooking techniques but the reality is most of you don’t need recipes to make great meals most days of the week.

To be honest, sometimes recipes put more pressure on the whole cooking thing. What ingredients do you need, flipping through the steps 🙄. I mean annoying kinda and when it doesn’t work out, idk about you but I get disproportionately angry!

This meal of crispy baked tofu, bean sprout and broccoli slaw stir fry, and quick fried rice checked all boxes for a balanced plate

Yummy
Easy
Nutrient dense
Protein
Carbs
Variety of vegetable matter
Healthy fats used for cooking

✳️Strategy ✳️
To keep this quick I used leftover cooked rice and broccoli, frozen bagged veggies, a bag of pre washed broccoli and cabbage slaw, a bag of bean sprouts and two packs of firm tofu that required nothing more than a quick cubing and light coating of olive oil before hitting the oven. The only thing I chopped was a couple cloves of garlic. The veg went in first and then I used the same wok for the rice. The tofu went on parchment = no clean up required.

9/10 x it’s less about a recipe and more about getting creative with how to repurpose the foods and leftovers in your fridge and freezer, having some staple seasonings you love, and sleuthing the grocery store for healthy items that are all or mostly prepped. Not sure how? Get in touch 😉.

Does this get you thinking about easy ways to get dinner on the table? What are your best kept secrets for fast minimal prep meals. We all need ideas right about now don’t we?! 😀

#repurposingfood #leftovers #mealprephacks #easyveg #bakedtofu #quickmeals #20minutemeal #fastdinner #dietitiantips #balancedplate #nomessmeals #easycooking

Building easy meals

Ok guys give this a read.

This isn’t a recipe post or a fancy food photography piece, but a quick real life view of how my dinners shape up in 20 mins.

Recipes are great for inspiration, fun when you have time to experiment and useful for learning new cooking techniques but the reality is most of you don’t need recipes to make great meals most days of the week.

To be honest, sometimes recipes put more pressure on the whole cooking thing. What ingredients do you need, flipping through the steps 🙄. I mean annoying kinda and when it doesn’t work out, idk about you but I get disproportionately angry!

This meal of crispy baked tofu, bean sprout and broccoli slaw stir fry, and quick fried rice checked all boxes for a balanced plate

Yummy
Easy
Nutrient dense
Protein
Carbs
Variety of vegetable matter
Healthy fats used for cooking

✳️Strategy ✳️
To keep this quick I used leftover cooked rice and broccoli, frozen bagged veggies, a bag of pre washed broccoli and cabbage slaw, a bag of bean sprouts and two packs of firm tofu that required nothing more than a quick cubing and light coating of olive oil before hitting the oven. The only thing I chopped was a couple cloves of garlic. The veg went in first and then I used the same wok for the rice. The tofu went on parchment = no clean up required.

9/10 x it’s less about a recipe and more about getting creative with how to repurpose the foods and leftovers in your fridge and freezer, having some staple seasonings you love, and sleuthing the grocery store for healthy items that are all or mostly prepped. Not sure how? Get in touch 😉.

Does this get you thinking about easy ways to get dinner on the table? What are your best kept secrets for fast minimal prep meals. We all need ideas right about now don’t we?! 😀

#repurposingfood #leftovers #mealprephacks #easyveg #bakedtofu #quickmeals #20minutemeal #fastdinner #dietitiantips #balancedplate #nomessmeals #easycooking

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Deborah is very professional, very knowledgeable about her work and has a great personality ( easy to approach and talk to). She truly has her clients/ patients best interest and wants to see them succeed at meeting their health goals . I was super happy with the assessment and the follow up appointments. I was experiencing brain fog, bloating, fatigue, and lots of stomach discomfort. Deborah took her time to really understand my history and struggles with diet; and how it was affecting my daily life. She also helped me understand my symptoms and discuss ways in which I could slowly start a healing process through a healthy diet. I started taking probiotics recommend by Deb and it has made all the difference. I was truly lost and afraid that I was eating more than I should for my height and diet and she put those doubts and questions to rest. I have and would highly continue to recommend Deborah to any of my friends and family members. Thank you Deborah! You are truly awesome and I am so happy to have found you as a Dietician/ Nutritional counsellor. 💃🏻
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