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 LOVE food. I practice what I preach and promote sustainable, healthy living. For more info and booking check out my website below.

Operating as usual

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

This is great. Quick and easy watch. Sound advice about “what is healthy eating” IMO 👏https://www.ted.com/talks/dr_mike_...
05/08/2021
The Scientific Landscape of Healthy Eating

This is great. Quick and easy watch. Sound advice about “what is healthy eating” IMO 👏

https://www.ted.com/talks/dr_mike_israetel_the_scientific_landscape_of_healthy_eating?utm_campaign=tedspread&utm_medium=referral&utm_source=tedcomshare

When your health is a top priority, trying to make sense of all the information on nutrition can be quite confusing.In this talk, Dr. Mike Israetel summarizes the scientific findings on diet and health and lays out the simple rules of diet design that can be used by nearly everyone to get the most o...

Super excited to be participating in this awesome movement. I’m a health worker and live with one too and I know that ma...
04/30/2021

Super excited to be participating in this awesome movement. I’m a health worker and live with one too and I know that many of my clients health workers or not are all feeling BURNT out. Stressful work conditions, routine changes, less access to stress relieving outlets, kids at home, no social interaction.. Community initiatives like this are sooo needed. Stay tuned for more info on my participation and give it a follow for lots of great info and motivation stuff! 👏. Thanks @kwadcast for this

Super excited to be participating in this awesome movement. I’m a health worker and live with one too and I know that many of my clients health workers or not are all feeling BURNT out. Stressful work conditions, routine changes, less access to stress relieving outlets, kids at home, no social interaction.. Community initiatives like this are sooo needed. Stay tuned for more info on my participation and give it a follow for lots of great info and motivation stuff! 👏. Thanks @kwadcast for this

Well it’s been a nice 2 months with these new runners ... apparently light weight with mesh toe isn’t designed for tripp...
04/28/2021

Well it’s been a nice 2 months with these new runners ... apparently light weight with mesh toe isn’t designed for tripping over rocks 😩😬🤣

Well it’s been a nice 2 months with these new runners ... apparently light weight with mesh toe isn’t designed for tripping over rocks 😩😬🤣

Product alert! I’ll preface this to say I’m not getting kickback for this nor am I one of those dietitians that LOVES ka...
04/27/2021

Product alert!

I’ll preface this to say I’m not getting kickback for this nor am I one of those dietitians that LOVES kale.. but do love this product and it has some #shareable features.

While not a Kale salad lover I find frozen kale gives a less “planty” flavour to my smoothies and I do like to add a handful of veg matter to my smoothies when I can. It’s also a convenient way to hide greens in my kids diet. That said, washing and chopping Kale is beyond annoying.

This product is unique because
1. It’s frozen and #prechopped so easy to use AND retains its nutrient density having been flash frozen at the time it’s picked
2. Its precooked!

I actually only just realized this the other day but I love that feature and here’s why..

Greens like spinach, kale, and bok choy have important minerals including iron and calcium, but due to high levels of oxalic acid, in raw forms, these minerals aren’t bioavailable. It’s true that overcooking greens leaches out other important vitamins, but a light steam allows us to benefit from all the #micronutrients and fibre without the high levels of oxalates binding them up. This is especially important for plant based eaters relying on greens for these minerals and also a key point for those at risk for kidney stones.

So there you go, a quick and easy frozen veg option that combines convenience and health. I use it in smoothies, soups and other quick sauces for added veg matter 😁.

#oxalates #plantbasedeating #dietitianpick #ironrichfoods #addgreens #easysnacks #vegadded #smoothies #greensmoothie #frozenveg #kale #presidentschoice #nutrientdense #convenientmeals

Product alert!

I’ll preface this to say I’m not getting kickback for this nor am I one of those dietitians that LOVES kale.. but do love this product and it has some #shareable features.

While not a Kale salad lover I find frozen kale gives a less “planty” flavour to my smoothies and I do like to add a handful of veg matter to my smoothies when I can. It’s also a convenient way to hide greens in my kids diet. That said, washing and chopping Kale is beyond annoying.

This product is unique because
1. It’s frozen and #prechopped so easy to use AND retains its nutrient density having been flash frozen at the time it’s picked
2. Its precooked!

I actually only just realized this the other day but I love that feature and here’s why..

Greens like spinach, kale, and bok choy have important minerals including iron and calcium, but due to high levels of oxalic acid, in raw forms, these minerals aren’t bioavailable. It’s true that overcooking greens leaches out other important vitamins, but a light steam allows us to benefit from all the #micronutrients and fibre without the high levels of oxalates binding them up. This is especially important for plant based eaters relying on greens for these minerals and also a key point for those at risk for kidney stones.

So there you go, a quick and easy frozen veg option that combines convenience and health. I use it in smoothies, soups and other quick sauces for added veg matter 😁.

#oxalates #plantbasedeating #dietitianpick #ironrichfoods #addgreens #easysnacks #vegadded #smoothies #greensmoothie #frozenveg #kale #presidentschoice #nutrientdense #convenientmeals

04/24/2021

Curious about smoothies? Click the clip for a few tips then go to my blog (link in bio) for my thoughts on smoothies, when to drink them and how to build a successful smoothie. Scroll through my IG to find recipes I’ve done a few! 😁

Wanna know more about Smoothies? Check out my blog post to learn more about when to drink them, what I love about them a...
04/24/2021
Get the Scoop on Smoothies!

Wanna know more about Smoothies? Check out my blog post to learn more about when to drink them, what I love about them and on successful smoothie building tips. Scroll though my IG feed for some recipes I love and a smoothie building video @dietitiandebs!

"So....what's the deal with smoothies, and are they even healthy"? With all the negative messaging around juices and sweetened beverages, many of my clients are asking about smoothies. We often hear "don't drink your calories". Where do smoothies fit in? Smoothies are awesome for boosting nutrition....

Let’s be clear. Exercise isn’t just about burning calories..Fork over foot? Important when it comes to weight loss, sure...
04/22/2021

Let’s be clear. Exercise isn’t just about burning calories..

Fork over foot? Important when it comes to weight loss, sure, BUT NEVER underestimate the value of exercise whether it’s for weight management or overall health.
Did you know?
- Exercise builds bone density
- Exercise is the foundation of cardiovascular health
- Exercise improves ability, balance, and mobility, which decline as we age.
- Exercise can prevent injury
- Exercise improves overall energy utilization at the cellular level (mobilizes fat and carbs for energy use)
- Exercise improves carb utilization and insulin sensitivity, which decline with age
- Exercise builds and retains lean muscle that supports body comp, weight maintenance, higher resting metabolic rate, bigger glycogen storage sites (so you can eat more carbs 👏) and of course promotes functional strength💪🏼
- Exercise impacts digestion, healthy bowel habits and gut health
- Exercise improves sleep, mental health, energy levels and hunger hormones
- Exercise can be fun, bring confidence, a sport, provide daily challenge, a community, a sense of accomplishment, a goal and so much more...

So STOP being bummed that your HIIT session “only earned you an apple”. START thinking about it as one of the most PROVEN add-ins that positively impacts ALL of your body systems not just cal in cal out.

And btw it doesn’t have to leave you dead on the floor. Find something that moves your body and builds strength. Done.

Do you get caught up with calories in calories out when it comes to your daily workouts? Did you know exercise has so many other benefits?

#healthytips #buildmuscle #benefitsofexercise #healthylifestyle #moveyourbody #caloriesincaloriesout #mythbusting #fittips #motivation #sportrd #evidencebased

Let’s be clear. Exercise isn’t just about burning calories..

Fork over foot? Important when it comes to weight loss, sure, BUT NEVER underestimate the value of exercise whether it’s for weight management or overall health.
Did you know?
- Exercise builds bone density
- Exercise is the foundation of cardiovascular health
- Exercise improves ability, balance, and mobility, which decline as we age.
- Exercise can prevent injury
- Exercise improves overall energy utilization at the cellular level (mobilizes fat and carbs for energy use)
- Exercise improves carb utilization and insulin sensitivity, which decline with age
- Exercise builds and retains lean muscle that supports body comp, weight maintenance, higher resting metabolic rate, bigger glycogen storage sites (so you can eat more carbs 👏) and of course promotes functional strength💪🏼
- Exercise impacts digestion, healthy bowel habits and gut health
- Exercise improves sleep, mental health, energy levels and hunger hormones
- Exercise can be fun, bring confidence, a sport, provide daily challenge, a community, a sense of accomplishment, a goal and so much more...

So STOP being bummed that your HIIT session “only earned you an apple”. START thinking about it as one of the most PROVEN add-ins that positively impacts ALL of your body systems not just cal in cal out.

And btw it doesn’t have to leave you dead on the floor. Find something that moves your body and builds strength. Done.

Do you get caught up with calories in calories out when it comes to your daily workouts? Did you know exercise has so many other benefits?

#healthytips #buildmuscle #benefitsofexercise #healthylifestyle #moveyourbody #caloriesincaloriesout #mythbusting #fittips #motivation #sportrd #evidencebased

Vegan Mango Chia Pudding A tropical vacay is out but this tropical flavoured snack hit the spot. 🌴👏. A good mango is soo...
04/20/2021

Vegan Mango Chia Pudding

A tropical vacay is out but this tropical flavoured snack hit the spot. 🌴👏. A good mango is sooo devine. Mixed with coconut milk and yumm!!! Chia seeds form a gel that thicken and “set” making this into pudding. Did you know chia seeds pack a ton of #hearthealthyfibre, #healthyfats and even some #plantprotein?

Eat for breakie, as a snack, or as #healthydessert with minimal added sugar. #diabetesfriendly, #glutenfree too. You can totally leave out all added sweeteners completely if your mangos are ripe and sweet!

A flexible recipe you can customize easily with your own extras. A pinch of matcha, chopped strawberries, passionfruit, some protein powder and whatever milk you prefer. Coconut milk gave a great flavour and made it rich and creamy, even using a lower fat variety. I also used a couple spoons of collagen protein in one of my jars to test it out and it worked great.

In a blender add:
1 whole large mango or 2 small (reserve a bit for topping)
2 -3 tbsps chia seed
3/4 cup coconut milk (I used a lower fat canned variety, full fat or carton would work or any milk you have)
1/2 -1 tsp maple syrup (optional)
2 spoons collagen protein (optional)

Pulse the blender a couple of times just to mix the ingredients and breakdown the chia a bit. I like some of the chia seeds intact for texture. If you hate the texture of chia you can blend for longer until smooth.
Pour into 2 - 8 oz mason jars, let cool and set for a couple hours or overnight.

This isn’t a super high protein snack, but a #lowsugar, #highfibre, delicious one that was a nice treat and can be #vegan, #nutfree #dairyfree, plus Kids loved it!

Do you love mangos? Give this easy #blenderrecipe a try. Double the recipe to have a few on hand for #snacktime 😁.

#healthysnack #chiapudding #tropicalflavours #lowsugarsnack #snackinajar #easysnack #mangochiapudding #celiacsaferecipes #makeaheadsnacks #dietitiantips

Vegan Mango Chia Pudding

A tropical vacay is out but this tropical flavoured snack hit the spot. 🌴👏. A good mango is sooo devine. Mixed with coconut milk and yumm!!! Chia seeds form a gel that thicken and “set” making this into pudding. Did you know chia seeds pack a ton of #hearthealthyfibre, #healthyfats and even some #plantprotein?

Eat for breakie, as a snack, or as #healthydessert with minimal added sugar. #diabetesfriendly, #glutenfree too. You can totally leave out all added sweeteners completely if your mangos are ripe and sweet!

A flexible recipe you can customize easily with your own extras. A pinch of matcha, chopped strawberries, passionfruit, some protein powder and whatever milk you prefer. Coconut milk gave a great flavour and made it rich and creamy, even using a lower fat variety. I also used a couple spoons of collagen protein in one of my jars to test it out and it worked great.

In a blender add:
1 whole large mango or 2 small (reserve a bit for topping)
2 -3 tbsps chia seed
3/4 cup coconut milk (I used a lower fat canned variety, full fat or carton would work or any milk you have)
1/2 -1 tsp maple syrup (optional)
2 spoons collagen protein (optional)

Pulse the blender a couple of times just to mix the ingredients and breakdown the chia a bit. I like some of the chia seeds intact for texture. If you hate the texture of chia you can blend for longer until smooth.
Pour into 2 - 8 oz mason jars, let cool and set for a couple hours or overnight.

This isn’t a super high protein snack, but a #lowsugar, #highfibre, delicious one that was a nice treat and can be #vegan, #nutfree #dairyfree, plus Kids loved it!

Do you love mangos? Give this easy #blenderrecipe a try. Double the recipe to have a few on hand for #snacktime 😁.

#healthysnack #chiapudding #tropicalflavours #lowsugarsnack #snackinajar #easysnack #mangochiapudding #celiacsaferecipes #makeaheadsnacks #dietitiantips

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411 Roosevelt Avenue
Ottawa, ON
K2A3X9

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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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