Debora Sloan Healthy Solutions

Debora Sloan Healthy Solutions Evidence based nutrition and exercise guidance for optimal health and performance. Specialize in wei For more info and booking check out my website below.

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.

Variety is great but not at the expense of mental fatigue. You don’t need more recipes and meal plans!!!!!!!My trick? Fi...
06/04/2026

Variety is great but not at the expense of mental fatigue. You don’t need more recipes and meal plans!!!!!!!

My trick? Find fun, low calorie, ready-to-go toppings that add flavour, and texture to an otherwise staple meal - like a grilled chicken wrap - a repeat item made exciting with small flavour changes.

The only food I “planned” or “made” here was the grilled chicken - Which I make like a robot every weekend or double-up on a Monday dinner so lunch protein is locked in.

Take away: You don’t need more recipes. You need tricks that make your basics a bit less mundane. Food satisfaction increases with texture, flavour, and visual appeal but easy is key. Try this for increased compliance, consistency PLUS a more complete nutrient profile.

You can apply to all of your staple salads, bowls, yogurt snacks, wraps and pasta dishes.

This balanced wrap took 5 min to make and 5 min to eat between client meetings and it was rlllly yummy! It checked all the boxes for colour, flavour, veg, fibre, protein, carb.

4 oz grilled chicken breast
1oz fresh mozzarella
3 jarred roasted red peppers
1 large handful arugula
1 tbsp hummus
1/4 canned navy beans
Sprinkle of garden fresh basil 🌿 😁
1 gf wrap

How do you make your staples exciting and fresh? Share your tricks here! I got lots more so ask away! Also you should make this wrap. It was amazing. 😋

Jumping keeps me young mentally and physically 😎. Why do jump training? 💪🏼 It builds power 💪🏼It’s a functional movement ...
05/09/2026

Jumping keeps me young mentally and physically 😎.

Why do jump training?
💪🏼 It builds power
💪🏼It’s a functional movement
🦴It’s a great bone builder
🐇It requires coordination of both feet leaving the ground simultaneously; a skill that declines with age

Jumping is an amazing progressive movement to include in your program because it involves the brain, the nervous system, and requires small and large muscles coordinating accelerating, and moving powerfully together. This is one of the best and most satisfying full body movements IMO. And you can start jumping in the comfort of your own home!

Did you know JUMPING is one of THE BEST ways to build and maintain stronger bones? 👏🦴 Jumping is great for youth athletes and older adults, alike and is particularly awesome for women 40+ who are at higher risk of Osteoporosis.

Tips: For less joint impact step down or land softly. For bone building goals, land harder, jump down, and work on bounding.

A bit afraid? Start with a small step, or soft obstacle to practice safe jump overs. Build coordination and confidence and increase height from there. You got this! Do you do jump training? Wanna know more? Comment below 😁

Time to Re-think snacks? Snacks don’t have to be specific. They can be real food, that takes 1 min to put together with ...
05/06/2026

Time to Re-think snacks?
Snacks don’t have to be specific. They can be real food, that takes 1 min to put together with regular fridge items.
Left: thin gf bagel is my fav with 1 mashed soft boiled egg, 1/4 cup cottage cheese, handful of arugula, 1/4 avocado and a generous sprinkle of everything bagel spice. 285 cal. Fibre. Healthy fat. Protein. Yummy. Filling. Full of Micro nutrients. Right: small handful of chips. Serving size as per bag 20 chips or 50g - measured. 270 cal. Delicious. low nutrient density, low volume, ++sodium, refined carbs and sat fat.
As a chip lover sometimes you just need chips. But this represents a lot of calories in a tiny handful of munchies. And as a result many people are confused about why they are hungry a lot of the time, or don’t eat a lot, but still gaining weight or not losing when they’re making lots of other good changes. Snacks are deceiving little buggers and because of the nature of snacks - often convenience based, unplanned, mindless, eaten during times of distraction or over hunger, hyper palatable food choices, they can de-rail you quickly without recognition.
Next time you come home from work famished try a mini meal not a snack and re-define what snack-time looks like so you actually feel nourished, committed and intentional. Look for food not “snacks”. You could also try eating more volume, and protein at your meal times to mitigate snacking as much as possible.
Want more tips check comments below ⬇️
😋

New fav “blender” ⬇️ Also and a good source of fibre! I’ve made them twice now and consiste...
04/27/2026

New fav “blender” ⬇️ Also and a good source of fibre! I’ve made them twice now and consistently good! Main ingredients: Oats. Bananas. Carrots. No refined flours. 👏. How to make. Preheat oven 350 and prep a muffin tin with parchment cups or a bit of oil to prevent sticking. ❤️❤️. Add to a blender: 2.5 cups oats (gf). 3 medium Ripe bananas. 1/4 cup milk of choice. 1/4 cup coconut oil (melted). 1/3-1/2 cup sugar of choice depending on preferred sweetness. 2 eggs. 1 tsp each vanilla and cinnamon. 2 tsp baking powder. 1/2 tsp baking soda. 1/2 tsp salt. I love some ground nutmeg for warmth. Blend until smooth and mix in 2 medium grated carrots and any nut or seed you want (optional). I did half with pecans and kept half so I could send as for . With nuts. These are About 225 cal 31g carb 4g fibre. 5g protein 10.5g . Pair with a glass of high protein milk and you’ve got a 👌pre or post workout snack! Or just eat any time cuz muffins are delicious 😋.

Been trying to up my endurance game these past months but staying true to myself by keeping in my Monday heavy days even...
04/21/2026

Been trying to up my endurance game these past months but staying true to myself by keeping in my Monday heavy days even though it makes me bigger and heavier and more tired for runs cuz let’s face it.. lifting heavy things is my first love 💕 . Hybrid training is a new balance I’m still trying to figure out. I love it all! Though I gotta say: Sorry Running you’re cool, and you’re still so hard for me, so I’ll definitely keep trying; buuutttt nailing a lift will always have my heart❤️ ! Yay Thanks to all my buds and coach for confirming the math and cheering me on 🙏 Best community ever.

I see clients for lots of reasons. But women ages 40-52 experiencing low energy, weight gain, belly fat, and an uptick i...
04/10/2026

I see clients for lots of reasons. But women ages 40-52 experiencing low energy, weight gain, belly fat, and an uptick in metabolic markers (cholesterol, insulin resistance, fatty liver and elevated BG) are the #1 client profile I see.
Disclaimer: while not everyone needs to or wants to lose weight, if you fit the profile above and are frustrated consider these . Then please DM or come see me for more customized strategies AND personal goal setting 😁. (Remember knowledge plus
habits and behaviours and listening to your OWN body all have to be part of the equation. Also note that these Tips are good healthy lifestyle strategies for everyone regardless of weight, gender and age! That said they may be extra helpful to the perimenopause gang where shifts and symptoms make things a bit trickier. 🙄 the struggle is real! Do you have any tips to share? Have these helped you? What are you struggling with? Can I help? Let’s get the conversation going ❤️

I see clients for lots of reasons. But women ages 40-52 experiencing low energy, weight gain, belly fat, and an uptick i...
04/10/2026

I see clients for lots of reasons. But women ages 40-52 experiencing low energy, weight gain, belly fat, and an uptick in metabolic markers (cholesterol, insulin resistance, fatty liver and elevated BG) are the #1 client profile I see.

Disclaimer: while not everyone needs to or wants to lose weight, if you fit the profile above and are frustrated consider these . Then please DM or come see me for more customized strategies AND personal goal setting. 😁. Remember knowledge plus habits and behaviours and listening to your OWN body all have to be part of the equation. Also note that these Tips are good healthy lifestyle strategies for everyone regardless of weight, gender and age! That said they may be extra helpful have specific to the peri/menopause transition where shifts and symptoms make things a bit trickier. 🙄. Do you have any tips to share? Have these helped you? What are you struggling with. Let’s talk ❤️

This pot took less than 5 min to make, made 3 jars in my batch and ready to go for a quick breakfast or snack. kids ...
01/05/2026

This pot took less than 5 min to make, made 3 jars in my batch and ready to go for a quick breakfast or snack. kids even liked it 👏. If you struggle to meet protein and fibre needs this ones for you. Everyone should be focused on those things as they help keep us full, keep gut and heart healthy, and support all the good stuff. Especially important for . Most of my clients, including myself often struggle to meet the 25-35g of fibre recco. This will really help. If you use this pot is 12g dietary fibre and 18g of protein. Has little added sugar, low carb, and a boost of fat, calcium, vit D and other minerals. Did you know 3 tbsp chia is about 95 cal and 7 g fibre, and 1/2 cup of raspberries is 4g fibre one of the best bang for your buck fruit additions? To make: Add 9 tbsp chia seeds, 3 cups high protein milk, 1 tbsp vanilla protein powder (I used ), 1 tsp cinnamon, 1 tsp honey or maple syrup, 1 tsp vanilla. Mix really well to combine and not chunky and pour into 3 jars. Store in fridge. Will last a while. For a smaller snack this can make 4 pots but macros and fibre per jar will be less. Note. You can use plant milk or regular milk but the high protein dairy milk makes this extra high in protein. 🤗.

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347 Churchill Avenue
Ottawa, ON
K1Z5B8

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