Debora Sloan Healthy Solutions

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Ottawa, ON
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.

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. 🤗.

01/02/2026

Travelling with is a pain in ass to say the least. We stay in air b and bs now which reduces some of the eating out stress. One tip that I love to share is to pack these handy parchment . I bring these to cottages, weekend ski trips, hotels, and air b and bs so I can use my gf bread (which I also usually pack or buy when I arrive) and use any toaster safely without cross contamination! They pack flat are reusable if you’re careful and allows you to toast your bread which we all know is dry and tastes like 💩otherwise 👎! This has been a game changer for me so I can have my toast or pack sandwiches while away. Safe eggs, fruit, yogurt and Pb are often easy to find at hotel breakfasts, or at a local grocery stop. These toastabags can be purchased on Amazon and often hanging in the aisles of many large chain grocery stores. Any celiac travel tips to share? I’m all ears. Hope this helps and share with all your celiac friends 😁.

01/01/2026

Keeping it real here and combing some holiday reflections mixed with considerations for mindset as we bring in the NY. I’m with you on this journey. Busy life. Health changes. . Searching for balance. Navigating how to make changes without changing too much. Questions: What do you need? What do you want? What are some mindset and habit changes that can make you feel better, live longer, get you closer to your goals? What services you - what can you drop? How do you want to feel and what tiny actionables can you make to get you one step closer. Talking to a friend on the beach yesterday who has struggled to add exercise to her routine but understands the benefit, she said something that resonated. She told me that she started swimming and it felt like a treat. It wasn’t stressful and felt calming. So she continued. And feels stronger. She can go for longer and is faster. Now she’s exercising and it feels GOOD! Before it felt like she couldn’t get away from work, workouts felt like a chore, until she told herself that the meeting can wait and the extra hour was not going to change whether or not her work would get done. The swim made her more productive and she enjoys it. This is cool and a great reminder of how to make changes stick. Vacation is a time for me to slow down, deload, sleep more, build memories and practice consistency while also exercising discipline to allow myself the space to do nothing and be present with that. My routine will be there when I return. Back to the intensity which I also enjoy but refreshed. I maintained habits while away that I rely on to feel balanced but also took it easy pushing away the guilt and worry that I was letting myself go. Would love to hear from all of you on your actionables, reflections, and words of wisdom for the yr! ❤️ consistencyiskey

12/22/2025

+ had their hayday. Things have settled but still lots to talk about! I don’t promote one-diet-fits-all protocols but appreciate where science makes sense and individual needs takes precedent. I’ve got lots of thoughts and recent insights on LC diets. Read ⬇️and scroll slides ⬆️.
Living with I am constantly troubleshooting carbs, insulin and exercise; you could say this topic is near and dear to my ❤️. Exercise presents daily challenges; highs, lows and everything in between. New ventures into as a has opened the flood gates to how I can do better, optimize fuel and specifically how to manage carbs and glucose
Why keep some carbs? The right types of complex carbs in smaller amounts build fibre and micro nutrients to the plate and can provide good fuel for the brain and muscles. If they’re fibre dense like legumes they can also add some protein and satiety to the plate with low impact blood sugars.

While I consume carbs to support my training and promote them for many of my performance athletes which has solid evidence, it’s important to keep questioning and finding what’s right for each individual and each athlete. Lower carb diets simply work really well for some individuals, but for others they really just don’t. I have been deep diving into the benefits of lower carb protocols for certain populations, and certain athletes, including myself. Quick shoutout to fellow type1athletes and Toronto Leaf, max domi and their podcast “In range” shedding light on alternative ways to manage carbs and sport with diabetes and Johnathan Little who’s research on building metabolicflexibility in sport is fascinating.

If you’re reading this, have questions or comments, post below, send a dm or book a consultation to learn if a low carb diet is what you need!

11/25/2025

When polling clients on top reasons they don’t exercise, “lack of Time” is most common.

Here’s great news based on current exercise science you can apply for maximizing EFFICIENCY + EFFECTIVENESS ? Scroll ➡️ and read more below.

**Current evidence points to the fact that muscle growth has a 1-2 day stimulus window before returning to baseline; That ‘first sets’ at a good effort matter MOST; and that repetition - while hitting multiple muscles/joints per exercise per week, allow for efficiency and effectiveness to achieve volume and training response.

Why you should care ?
1. You can achieve ++ strength and muscle adaptions in LESS time
2. Short sessions are likely easier to fit in = ⬆️ consistency
3. All or nothing approaches can be thrown in the 🗑️
4. You don’t require tons of variety or time for muscle growth: Work hard, consistently and progress stimulus.

Practical take-homes for programming 🤗

1. Split body workouts are less efficient, as muscle groups aren’t worked as often
2. Full body workouts with compound lifts and some repetition across the week allow for more “first sets”, less atrophy time and more muscles stimulated = ⬆️ frequency and volume achieved
3. Take advantage of “first set” potential by super-setting compound lifts vs isolated, single joint exercises (think pushups + squats + bent over row over cable triceps press and leg extension)
4. 3 - 20 min super-set circuits per week composed of compound lifts (ie. squat, press, deadlift, pull up, presses, row, thruster, clean and jerk) is more effective than 1 or 2 longer workouts or split body part programs
5. Shorter full body sessions are usually more calorie intensive, AND free-up time for cardio/ other training per session and per the week. Cardio is important!
6. These strategies ⬆️ ability to build on gains rather than rebuilding the same gains over and over again…

Thanks to and
For such a great post and podcast . Providing science backed ways to increase adherence and adaptation.

11/19/2025

I don’t post testimonials often nor do I ask for them, but this email made my day! So, posting this story and unsolicited testimonial here cuz it validates what I do as an evidence based RD and fitness coach 🥳 AND most importantly validates that making small changes can make a big impact! No magic tricks. Small changes. Start small. You can do it! #

11/19/2025

I don’t ask for testimonials or post them that often but this one was unsolicited and made my day so, posting this here cuz it validates what I do ☺️ and validates that making small changes can make a big impact! Start small. Do something. It works. You got this!

11/14/2025

Not a fan of plain Greek yogurt? Read below for my hack and why this snack is 👌.
Greek yogurt. Is a go to meal or snack of mine. Here’s a few reasons why.
✅ great source of calcium and vit D
✅ ~20G protein 3/4 cup 👏
✅ low in cal and sugar so you can eat ++
✅ probiotics for gut health

I do recommend PLAIN unsweetened varieties because they contain 0 added sugars and lactose free, it’s readily available if necessary. Not a fan of the more sour flavour of plain and used to a sweeter yogurt? Try this hack:

Add a 1-2 tbsp of your favourite vanilla protein powder and mix. For minimal calories, no added sugar and a protein boost your yogurt now has a sweeter vanilla flavour. You can also add some peanut butter powder (). Any protein works! Lately I’m using a local brand . The flavour is 👌. Wanna try it? Use the promo code SLOAN at checkout for discount.

Build your bowl to make a more nutrient dense snack or larger, more calorie dense meal. My favourite add ins are banana slices, berries, seedy granola or pecans, shaved chocolate, and tsp of nut butter. I didn’t even dirty a bowl for this -workout snack 🥳

11/09/2025

My go-to blender muffin recipe! Short base ingredient list with lots of options for your favourite add-ins and takes 5 min.

Why I like it:
-Base recipe is low in fat and calories but room to add more fats if you need more fuel
-low in sugar + good source of fibre
-snack appropriate anytime/around workouts
-oats vs flour = more blood sugar friendly + ⬆️ nutrient dense
- , and

Bake 350 ~20 mins in lightly greased or silicone muffin tin or use parchment muffin cups for no clean up.

In a blender:
2 eggs, 3 ripe bananas, 1 tsp vanilla, 1 tsp baking soda, 1/4 cup milk of choice (I used high protein milk), 1/4 cup honey or maple syrup, 2 cups oats (gf if needed) Optional: 1/3 cup chocolate chips, 2 tbsp h**p seeds, handful of walnuts, 1-2 chopped dates

I included all the above for this batch for a boost of healthy fats, protein and fibre. Cal 190, fibre 3g, net carbs 24g, protein 5g. Note: no nuts/seeds or chocolate chip will be less calories and carbs

For a larger snack or mini meal, pair with nut butter, Greek yogurt bowl or a protein shake. Enjoy!

11/04/2025

Struggling with meals for the week? 1 simple habit can be a big win.

Do THIS every week:
On Sunday night for dinner, roast or grill 2 NOT 1 whole large chickens. Season with your favourite all purpose chicken spice and bbq sauce and cook. Serve with rice or potatoes. Make a LARGE amount of these. Add a fun bagged salad to the plate. This is Dinner for Sunday and tons left over for lunches and other meals. You’ll eat it!

Why this works:
This gets your week off to a good start, with access to lean protein, no extra work, and you’re making use of every cooking moment.

Recipes are cool, but basic meal prep comes first. This can be a weekly routine on repeat. Make it robotic; reduce the mental load. This meal will be delicious and easy and will allow for more easy meals starting the week.

Simple flavours allow you to multi-purpose these foods.

Focus on lean proteins since those are a priority and always needed. Plant eaters could consider a large tofu bake.

Large batch a rice/quinoa/potato so you have one less item to cook on weeknights.

How to re-purpose?
- Make bowls! Use the basic proteins and starches as your base and add fun toppings and dressings for flavour and variety
- Add your protein to pastas and soups, or shove into wraps with flavourful fillings.
- Make chicken fried rice
- Make a Mexican casserole with leftover rice, shredded chicken, canned beans and salsa and bake.
I do this and it works well. Try it out as an actionable this weekend and let me know how your week flows. ❤️

09/21/2025

Great chat with Ottawa U sport medicine about fundamentals for fuelling for sport. Answering questions about macros, micros, fad diets, evidence based nutrition and practical nutrition strategies for life and sport. Enjoy!

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347 Churchill Avenue
Ottawa, ON
K1Z5B8

Website

http://deborasloanhealthysolutions.com/

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