Debora Sloan Healthy Solutions

10/20/2026

5 min brunch in one pan. styles with healthy fats, colour and extra lean protein. I used a bunch of extra to add volume to the plate while keeping cals and sat fat low, but protein high. These are key strategies if you wanna stay full, feel great and maintain a solid body comp. IMO Spinach is one of the most efficient veggies cuz a huge amount cooks down tons so you’re getting a good bang for you buck! Tip: Cooked spinach is higher in absorbable iron than raw, optimized by the pairing of vitamin c rich cherry tomatoes. 👏 Bagged pre-washed spinach and cherry tomatoes are 0 prep. Paired with my favourite courtesy of Promise Gluten Free my favourite diabetes and celiac safe brand right now, loving for the taste, texture and fibre content that doesn’t spike my blood sugars 🙏. Less than 500 calories for this plate and ~35g protein, loads of micronutrients, AND probs won’t be hungry for a while 😊.

10/15/2026

10/12/2026

Gearing up for my half marathon in 2 weeks. Today was 17.5k and my Last long run before taper weeks begin! Proper post workout snack is simple and as a sports Rd here’s the combo I recommend: Carbs for glycogen replenishment =gas in the tank. Protein for muscle and tissue recovery and to prevent hangriness. And a good source of calories to ensure energy availability. Colour in your bowl is signifies ++ micro nutrients like antioxidants and potassium; both great for repair and replenishment. I’m really Loving this crunchy topper Farm Girl | Tasty No Sugar High Protein cereal for a Cinnamon Toast vibe that’s also high in plant protein and fibre. ❤️ the macros on this are 👌Here’s one example of a fresh, easy to build, perfectly balanced bowl to recover from a workout! Don’t forget to wash it down with fluids! What’s your favourite post run snack? Need help with fuelling your training? Comment and Share 👇🏻

10/08/2026

For those of you who may not know… this is part of my life that I publicly share less, but have been living with since I was 12. That’s 30 yrs living with type 1. Every day can be an adventure. Especially with exercise! This is what inspired me to go back to school at 27 to be a dietitian in sport!! Today was site change day. Thought I’d share this part of my life for those it resonates with. Not as sexy as muscles and food and exercise reels. But this happens every 3 days. Feel like a robot. Scars. Ugly marks that I hate 🤬, figuring out where to stuff my pump and where to find a site that won’t be in a muscle, sugars that don’t cooperate or maybe they do!!! Simultaneously grateful, motivated, empowered, and exhausted. 😌 For those of you with chronic illness. For my fellow athletes with type1. Hi!! ❤️.

10/06/2026

Happy Menopause awareness month! The struggle is real but all is not lost. Almost 44 and changes are happening. 🙃. Here to say, I’m in it with you ladies and promise to keep it real. Follow me for so we can through this tricky phase together 💪. Workout ideas. Nutrition tips. Practical Lifestyle hacks and more. Focusing on the data and the things that really matter. No click bait no BS. Do you have nutrition and exercise questions about peri menopause/menopause ? What are you confused about? Let’s build awareness! Ask your questions below. Or just share your tips! Gotta stick together ladies. 🥰. Shout out to the other evidence based women I adore for helping me and women everywhere stay informed with the right info. Tagging a few. Dr Sarah Vadeboncoeur | Naturopathic Doctor Lisa Flanders, Pelvic Floor Physio & Funtional Fitness Educator Dr Rebecca Chase, MD Alyssa Olenick, Ph.D. | Women’s Fitness, Strength & Running Lauren Colenso-Semple, PhD Suzanne Dr. Emma Pollon-Macleod, ND Sonny Rabie

10/04/2026

I don’t actually hate running 😳. The thing is I’m just not that great at it compared to my lifting pursuits and my diabetes is harder to manage with runs so it feels disproportionately difficult for me than any other fitness I do. Adding running volume without giving up my CrossFit and oly lifting classes has admittedly made progress slower. But I haven’t given up yet; I think the challenge is what I’m chasing. I appreciate running. Getting outside, on a beautiful day, with scenic , on fresher legs, and seeing a bitttt of pace progress at longer distances makes the process worth it. And I’m learning so much about my body, my fueling, my resilience and my blood sugars which is making me better personally and professionally. On days like this you might even say Im sorta starting to like running 😬🤫🤫. Also after a VERY difficult time trying to figure out how to run without having hypoglycemia as a I seem to finally be making some headway! Today I f-ing I nailed it and it felt so good! Hope I can replicate it on race day 🙏Thanks Britney McGrath Jared McGrath Nadia Mike Riddell Katie Boone UCAN and all my type1 clients who have supported me through this process, listened to me vent, whine, and have taught me so much! Today was a good one 😁. type1runner

10/02/2026

The reason I talk as much about as I do about nutrition when clients come in with a weight loss goal, is not JUST because I’m obsessed with strength training .. read 👇🏻

Weight loss and calorie deficits are all catabolic. Meaning breakdown. You lose mass; but not all of this mass is fat. You lose muscle and bone as well. 😭Add aging and a lifetime of chronic dieting to the mix without a strength programming and proper protein and you have a recipe for disaster. That is.. Unless you’re doing the right things to prevent that. that’s where I come in 😉

Losing muscle and bone is bad for so many reasons. But for weight loss it’s inherently problematic because muscle is the key driver of metabolic function. It mobilizes carbs, keeps insulin in check, and protects your calorie budget.

Muscle is expensive tissue that burns calories while you sit. So the ideal weight loss program minimizes metabolic disturbances by protecting as much muscle as possible while losing fat. It may even be possible to build muscle simultaneously with the right plan and conditions so you can eat more not less. 👏

So if you’re thinking about weight loss. Nutrition is important. Calorie deficits are necessary. BUT if you’re not strength training simultaneously with appropriate protein intake, you’re really missing the boat and will likely have a difficult time maintaining any losses you’ve managed to make.

Losing weight makes you smaller. Smaller people need to eat LESS. Muscle takes up less space, but makes up all goodness! Need help with proper evidence based nutrition and strength programming? Comment below or send a dm!

09/27/2026

Hyrox Toronto is 1 week away! Scroll for meal and timing ideas + read 👇🏻

Hyrox is an all out effort for over an hr. Faster pace = more used and needed. The MOST efficient fuel source for MOST athletes is simple CARBS!!🍭🍚🍪

evidence-based guidelines below to get you ready for race day!

1. Taper time. Some movement pattern work like wall balls in small sets and a few faster strides on a shake-out run to fire the brain for speed are 👌
2. Building your glycogen reserve is a combo of more carb AND less training so muscles and liver are well stocked and recovered.
3. Reduce fibre, protein and fat 2 days out. You’re making room for Simple carbs like white rice, pasta and bagels = excellent pre race fuel. Fibre can cause tummy trouble for some athletes. No new foods now!
4. Make sure you’re hydrated. Add a bit of salt to foods and water if you don’t already. Drink lots.
5. Fuel and Hydration is not just a 15 min before race situation! Plan it a couple days ahead.
6. Race day is mostly carbs until you’re done. Small amounts of protein help keep the sugars stable and prevent hunger but don’t overdo it; it’s too filling, takes time to digest and isn’t really fuel.
7. Suggest: 1 gel + sport bevie 15 min before AND at the half way mark. MAURTEN is my fav but use what works. Caffeine is good if you tolerate it. Hopefully you’ve been training this a bit! 😉
8. Recovery nutrition is carbs + protein! Once the gut is relaxed add back fats and fibres and ++ calories and hydration. You just did a lot of work!
9. Let’s hope this plan makes you 🔥annndd you don’t p**p your pants 💩 😳. And please if you gotta go, find the 🚽
10. Take notes on what worked and what didn’t for next time 💪. Nutrition is 50% of your performance potential and requires as much attention as your training. Practice makes perfect.
11. Good luck athletes and have fun!

Questions about race day nutrition?
I’m an evidence based sport dietitian, trainer and athlete with a couple races under my belt. Comment 👇🏻 with questions or send a dm if you need help.

09/25/2026

I love you exercise. ❤️. Exercise is more than just a health goal or a weight loss tool. There’s so much to gain from moving your body and finding ways to get strong. Strong in mind and body. Aside from the plethora of undeniable evidence on the mental, physical, and longevity benefits that exercise and strength training deliver, you might find it helps with other things. I didn’t grow up doing sports. I was no athlete. For me over my 20 yrs of training I look forward and dread my 1 hour of exercise daily. It builds inner confidence, a way to feel accomplished, a way to test my capacity in so many ways and builds friendships you can’t replace. I could talk about the benefits of exercise all day. If you’ve met me you probably can’t wait for me to shut up about it. You should try it. If you have, you already know what I’m talking about. If you need tips to get started or to progress safely comment below or send me a dm 😁. FORGED FITNESS HINTONBURG