Hannah Deacon Dietitian and Fitness Coach

10/13/2026

Gratitude changes everything. ✨

When you stop focusing on what’s missing and start appreciating what’s already here, you realize how much you already have to be thankful for.

A grateful heart turns what you have into enough because it is most powerful when life feels the hardest.

It’s easier to be grateful when everything is going right. But the real power lies in finding something to be grateful for when nothing seems to be going your way.

Not everyone is in the same place. Maybe you feel like things are going great and maybe you’re struggling quietly, I send you love anyway. Remember that even in your hardest moments, there is still something good to hold onto. 🤍

We can acknowledge the challenges and still approach life with the lens of gratitude. Happy Thanksgiving 🍁❤️

Photo by Hugo Sanchez Hugo Sanchez

10/10/2026

🍗 NEXT UP! VITAMINS B1, B2 + B3: THIAMINE, RIBOFLAVIN & NIACIN! ✨

These B vitamins help your body convert food into energy and support your nervous system and healthy cells.

⚡ Vitamin B1 (Thiamine): Supports carbohydrate metabolism and nervous system function.

💛 Vitamin B2 (Riboflavin): Helps with energy production and supports normal cell function.

❤️ Vitamin B3 (Niacin): Supports energy metabolism, nervous system function and healthy skin.

Food sources:
🍝 B1: Enriched pasta, fortified cereals, pork and sunflower seeds.
🧀 B2: Ricotta cheese, milk, yogurt, eggs and fortified cereals.
🍗 B3: Chicken, tuna, salmon, peanuts and enriched grains.

🍝 CREAMY RICOTTA RAVIOLI WITH SEASONED CHICKEN

Ingredients:

* Ricotta-filled ravioli
* Chicken breast
* Olive oil
* Cajon spice and Italian herbs
* Salt and pepper, to taste
* Your favourite creamy sauce (I used 2% protein milk)

Directions:
Season chicken with paprika and herbs, then cook thoroughly in a little olive oil. Cook the ravioli according to package directions, toss with your creamy sauce (or protein milk), and serve with sliced chicken and vegetables.

✨ Nutrition tip: Choose enriched pasta to help boost your thiamine (B1) intake! Chicken provides niacin (B3), while ricotta and protein milk can contribute riboflavin (B2).

Have benefits for a Registered Dietitian? Your services may be covered — and benefits often expire at the end of the year. Use it or lose it! Link in bio to book an appointment! Have an amazing long weekend!

10/08/2026

🎃 Protein Pumpkin Spice Latte (or Steamer!) ☕️

In my previous post, I talked about Vitamin A and shared a delicious soup recipe! Here’s another vitamin A-rich recipe that’s perfect for the fall season! 🍂

Creamy, cozy, and delicious — with espresso for a latte or without for a pumpkin spice steamer.

Ingredients
• ½ cup 100% pumpkin purée
• 1 cup protein milk of choice
• ½ tsp cinnamon
• ¼ tsp ginger
• ⅛ tsp nutmeg
• Pinch of cloves
• ½ tsp vanilla
• 1 tbsp honey
• 1 shot espresso, optional (I personally enjoyed it as a soothing evening drink without the espresso)

Directions: Warm everything except espresso in a saucepan, whisk until creamy, and froth. Add espresso if desired. Top with cinnamon and enjoy! 🎃

💡 Did you know? Many coffee-shop pumpkin spice lattes are made with pumpkin-flavoured syrup rather than actual pumpkin. If you want the real thing, look for 100% pumpkin purée — no added sugar or ingredients. This recipe uses a full ½ cup of actual pumpkin! 🎃🧡

10/07/2026

🥕 A NEW VITAMIN SERIES!

I’ll be sharing a series highlighting the different vitamins, their benefits, food sources, and simple recipes to help you get more nutrients into your diet.

Let’s start with Vitamin A! ✨

🥕 VITAMIN A SPOTLIGHT

Vitamin A is an important fat-soluble vitamin that supports:

✨ Eye health & vision
🛡️ Immune function
🌱 Healthy skin & cell growth
🦴 Normal growth and development

Orange and dark-green vegetables like carrots, sweet potatoes, spinach and kale are rich in beta-carotene, which your body can convert into vitamin A.

🥣 EASY CARROT SOUP

Ingredients:
• 5 carrots, chopped
• 1 large onion, chopped
• 1 tbsp olive oil
• ½ tsp cumin
• ¼ tsp turmeric
• ¼ tsp ground ginger (optional)
• 3 cups water
• Salt & pepper to taste

Directions:

1. Gently sweat onion and spices in olive oil over low heat for 5–7 minutes.
2. Add carrots and water. Bring to a boil, then simmer 15–20 minutes until tender.
3. Blend until smooth and garnish with cumin, chili flakes and a drizzle of olive oil (optional)

💡 Nutrition tip: Pairing beta-carotene-rich foods with a little healthy fat, like olive oil, can help support carotenoid absorption.

Enjoy this recipe? 🥕 If you need some nutrition support, I’m accepting new clients!
(Link in bio to book.) or email me at [email protected]

Have benefits for a Registered Dietitian? Your services may be covered — and benefits often expire at the end of the year. Use it or lose it!

💚 Stay tuned for the next vitamin!

10/03/2026

10/03/2026

Welcome to Hannah Deacon's scheduling page. Please carefully read the appointment description below and follow the instructions prior to booking your full initial assessment visit. Looking forward to helping you reach your goals!

10/02/2026

We’ve all heard it: “Change your habits, change your life.”

But the scary opposite to that is also true. If you drift back to those old, comfortable, unhealthy routines... you will eventually drift back to the old you.

It’s not just about the weight on the scale; it’s about the mindset and the entire identity associated with those habits.

🍂 Fall is here — and there are only 3 months left in the year. If you have unused benefits remaining, now is a great time to book your appointment and invest in your health before the year ends and you lose your coverage.

📅 Link in bio to book an appointment or go to www.calendly.com/wellnessbyhd

Your future self will thank you. 🤍

Photo by Hugo Sanchez

09/30/2026

🍂 Stop waiting for the “perfect” version of yourself to start enjoying your life.

The perfect body.
The goal weight.
The next fitness milestone.
The moment when you finally feel “good enough.”

It’s so easy to get caught up in improving ourselves that we forget to actually experience our lives.

And as a dietitian, this is something I’ve become even more passionate about: health isn’t just about what you eat or how you exercise.

It’s also about your mindset.
Your relationship with food.
Your relationship with your body.
And your ability to be present for the life you’re working so hard to create.

You can work toward your goals and appreciate where you are right now.

Because this moment is part of your life, too. 🍁🤎

Modelling photoshoot from Sunday with my friend and photographer Hugo Sanchez Hugo Sanchez - contact him for beautiful Fall photos 🍁 I’ll share the landscape pics too 🥰

09/28/2026

Don’t let emotional eating rob you of the moment...

Sometimes, emotional eating isn’t really about the food.

It’s about wanting comfort.
Wanting relief.
Wanting to escape what we’re feeling, even if it’s just for a few minutes.

And while food can absolutely bring us joy (and it should!), when we constantly turn to it to soothe stress, boredom, loneliness, frustration, or overwhelm, something can quietly happen…

We stop being present.

We miss the conversation because we’re thinking about what we just ate.

We miss the beautiful moment because we’re feeling guilty about food.

We miss the celebration because we’re already worrying about how we’ll “make up for it” tomorrow.

We miss life because so much mental energy is being spent thinking about food.

And here’s something I noticed this weekend…

I was at an event and found myself completely immersed in the conversations, the people, the laughter and everything happening around me.

And you know what?

I actually ate less than I normally would. 😂

Not because I was trying to eat less.

Not because I was restricting myself.

Simply because I wasn’t making the event about the food.

I was present.

I was enjoying the experience.

I was focused on the connections and food was simply part of the experience rather than the experience itself.

Sometimes, when we stop obsessing over how much we’re eating, we naturally become more attuned to when we’ve had enough.

❤️ You deserve to experience your life without food guilt taking up so much space in your mind.

09/17/2026

🍵 Is matcha worth the hype?

I’d say so! 😃 Matcha is essentially powdered green tea, so you consume the whole tea leaf rather than steeping it and discarding the leaves.

Benefits of matcha

* 💚 Rich in antioxidants — Matcha contains catechins, particularly EGCG, which have antioxidant activity and may help protect cells from oxidative stress.
* ⚡ Contains caffeine — Matcha can increase alertness, energy and focus, just like coffee.
* 🧠 May support focus — Matcha contains L-theanine, an amino acid that, together with caffeine, may support attention and mental alertness.
* ❤️ May support cardiovascular health — Green tea consumption has been associated with some favorable cardiovascular markers, although matcha-specific evidence is more limited.
* 🦷 Contains compounds that may benefit oral health — Green tea catechins have antimicrobial properties, though this doesn’t mean matcha replaces good dental hygiene.
* ☕ Can be a lower-acid alternative to coffee — Some people find matcha gentler on their stomach, although individual tolerance varies.
* 🌱 Easy way to increase your intake of plant compounds — Because you’re consuming the powdered leaf, matcha provides more of the tea’s compounds than traditionally brewed green tea.

Are you a fan of Matcha? Comment below 👇🏻