Debora Sloan Healthy Solutions

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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.

06/04/2025

Have you heard of volume eating? This is when we eat more for less. Remember, if you’re trying to lose some body fat or noticing changes in metabolism as you age, it’s less about restriction and elimination and more about HOW you feed yourself. This applies to all individuals but is a key tip for all my who are looking for an to managing their weight. If things that used to work aren’t working anymore, it’s probably not that your metabolism is broken or you need to revamp everything! Consider the quality of your food, food satisfaction and how fibre, lean protein, and foods that take longer to eat or have more volume on the plate can help you better manage hunger and cravings. These will help lower the calorie density of your meals while nutrition and satiety and gut health are optimized. Boosting my egg dish with egg whites and adding some leafy greens to my lunch are good examples of eating more for less. Can you share your fav tricks for this?

26/03/2025

Don’t click anything from my instagram if you follow me. Sorry everyone.

16/03/2025

Sharing and reposting from and . Great reminder here about . Whether you’re a high level athlete, a recreational athlete, or someone new to sport and fitness, if you’re not fuelling enough for the work you’re doing many things can go wrong. This is true for Men and women. So many of my are in this category as a means to reduce body fat; but it works against them every time, adding stress, poor recovery, fatigue, low muscle adaptation and injury. If you’re not sure how to fuel or if you’re getting enough, that’s a great reason to have a customized meeting with a sport dietitian. Like me! 💪🏼😎. Read more below.
Low energy availability (LEA) has real consequences for performance as well as physical health. When the body doesn’t get enough fuel to support both daily function and training demands, it prioritizes survival over sport.
* Signs of LEA-related performance impairments:
7 Reduced endurance & power
Decreased muscle strength
Impaired cognitive function & skill ex*****on
Slower recovery & reduced training adaptations
Loss of motivation & increased fatigue
Over time, LEA can impact not just your performance but also your long-term health. It’s crucial to fuel properly, listen to your body, and recognize the signs before they take a toll.
Save & share this post to spread awareness!
Tag a friend who needs to see this
This figure is adapted from the open access, 2023 International Olympic Committees (IOC) consensus statement on Relative Energy Deficiency in Sport (REDs). An article written by several phenomenal researchers and physicians from across the globe.

06/03/2025

Get Outside!
I admit I’m a major wuss when it comes to getting outdoors in winter months. But the evidence is pretty clear about the benefits. And they’re really cool!

Aside from the benefits of movement/exercise. Here’s just a few reasons to take a break from work to the , or consider a daily walk or run outside.

1. Sunlight regulates and increases melatonin production in the brain, proven to improve circadian rhythms + sleep quality
2. Vitamin D in winter is hard to come by. More sunlight exposure increases absorption through the skin. (That was just my face today but it counts!). Vit D deficiency is common; adequate levels support energy, metabolic health, immune system, bone health and more. Recommended to supplement of 400-2000iu/d.
3. Natural scenery and fresh air helps improve mood, cognitive function, mental health, and attention. This is proven!

With slightly milder temperatures and ice melt, today I took my own advice and got out of my basement for a fresh outdoor run and stretch. It felt great!
For my recovery nutrition (second slide) I included a quick smoothie: fluids, protein, carbs, natural sources of electrolytes and to support and

1/2 frozen banana
1/2 cup frozen berries
2 tbsp oats
1 cup water and handful ice
1 scoop collagen
1/2 scoop vanilla whey protein
3g creatine monohydrate

25/02/2025

So honoured to have been nominated for this in the category of Nutrition Services for Ottawa. I love what I do and it’s so awesome to be recognized. As a people’s choice award, winners are determined by public vote. Voting will be open from February 14th to March 14th, 2025, and supporters can vote once per day at www.facesmag.ca/awards. If you feel compelled to vote you can go to the site above 👆 😁

20/02/2025

This post is about balance!
Balance is: 80/20
Day to day, on vacay, or work travel, if you aim for 100% ALL the time you’re more likely to yo-yo.
Here’s a few things I did on my tropical vacay to stay consistent while indulging in local food, and drink.
1. Got in tons of steps by exploring the area, doing activities with the kids, and walking the beach. This is actually MORE movement than I get during my work week 👏
2. On days that it made sense, I got in a 30 min gym workout because it helped me feel energized, it didn’t interfere with my travel day, and I enjoy the routine of a workout. This isn’t a chore for me cuz I love it.
3. Had some drinks when I wanted them but didn’t go crazy. Gotta have a couple pina coladas. LBH
4. Caught up on sleep and recovery
5. Filled my plate with local grilled seafood and other lean proteins, fresh fruits and veg just like I’d do at home.
6. Applied a “will I miss that” attitude with things like extra alcohol, desserts and snacks so I wouldn’t feel restricted but also so I wouldn’t feel over full and blah

Upon my return, I’ll resume my normal daily habits, feel I had a full experience; didn’t miss out, didn’t go nuts, gave my body some rest, but also added in some of my consistent routines because this feels GOOD for me.

Following structured meals plans and exercise routines can work but this isn’t always desirable OR possible. I give clients the tools to understand more about food, fuelling, hunger cues, and what they need to feel good AND happy. This builds balanced habits that allow for flexibility and longer term success! 80/20 works!

12/02/2025

Finding sustainable ways to build healthy habits that make you feel great is what we strive for.

Two clients. Two success stories. Both reported renewed energy, better mood, healthier family meals, and, weight loss. When you feel better motivation is high, when you have more energy to do more things, it all falls into place.

Neither of these clients obsessively tracked calories, and none of them followed a meal plan. Intensive Meal plans can add stress and be high effort. So what DID they do?

1. Put a bit of thought into weekly commitments to visualize the week before hitting the grocery store.

2. Focused on protein. Women especially in Peri and menopause do better with more. We identified like canned tuna, cottage cheese, tofu, Greek yogurt, egg whites, rotisserie chicken, and beans. Cooking dinner a few nights a week with extras made options available.

3. Both clients recognized how adding and colour to their plate using bagged salads, frozen fruit/veg mixes, sheet pan roasting pre-cut bagged veg to increase volume on the plate made them feel less bloated, more energized and way more full and wasn’t hard to do.

4. They applied mindfulness. Boredom eating was replaced with drinking water and doing something purposeful Ex. Inserting an “exercise snack break”, an office floor walk, or completing a chore at home.

Adding these things took away hunger, snacking and frantic meals and led to more productive gym time, higher energy and feeling of control. And it wasn’t hard! One client reported “10 lb weight loss in 1 month and feeling great doing 4 x a week crossfit with more energy to do chores after work in addition to daily workouts = . She also said “this is the first time losing weight has ever felt easy and balanced and this was life changing. 👏👏👏👏.

Reaffirming here that simple solutions like adding protein, veg, water, and a bit of low effort planning, leads to A LOT of great outcomes.

Questions about where to start? Comment below.

27/01/2025

I was on last Monday featuring a tasty dish that’s comforting, nutritious, and super easy to make. So much flexibility in this one pot dish. The sauce is rich and creamy without the fat and the gives it a major . Here’s the recipe! Enjoy!😉
Tomatoes:
Line sheetpan with parchment. Empty 1 large container of rinsed cherry tomatoes and 4 large cloves peeled garlic. Toss in olive oil, salt and pepper. Roast @375 for 25 min.

Protein and Veg:
While tomatoes roast, cube up some chicken breast or alternative protein of choice and your veggies. Mince some extra garlic. Sautée protein in olive oil and garlic in a larger skillet and remove from the pan when cooked. Then cook the veggies. Add the chicken back and mix together. Both should be fully cooked. I love because it cooks down and you can just throw in the whole bag . I also used zucchini, sundried tomatoes and a 1/4 red onion sliced. Other add-ins could be eggplant, broccoli, mushrooms, navy beans. For proteins shrimp, lentils, tofu, salmon, ground meat or lean sausage would work great too!

Sauce:
In a blender. Add your roasted tomatoes and garlic with all the juice along with
1 cup cottage cheese
1 cup grated Parmesan
Salt and pepper to taste
Chili flakes optional
Large handful fresh basil

Add your cooked pasta into the pan with your protein and veg and generously coat with sauce. Warm through and toss. Top with extra parm and basil and eat! should be lots for the family and leftover sauce for next time. You can store in the fridge or jar up for the freezer.

07/01/2025

New year’s can be over-hyped; but can lead to positive outcomes. If you’re making resolutions this year, avoid ones that are too lofty and end up a flop. Here’s what I recommend:
1. First: Consider asking what worked and what didn’t over the year?
2. How are you feeling physically and mentally and are you satisfied at this time? Why or why not?
These will help guide your goal setting. If your goals are related to health, fitness, wellness, or nutrition, small habit changes win. And make the habit fun. Say NO to complicated diets, extreme exercise protocols or anything drastic at all. Social media will be preying on you. Evaluate your ‘now’ and a specific modification or that can move the dial. In a month, if you nail those, you’ll be empowered to add on. No need to over complicate this. Here’s some guiding questions based on the evidence that are sure to improve your health. Start with one. - how can you improve sleep
- Are you planning your week so food and activity is predictable and accessible
- Are you eating lean proteins at meals and snacks (note: this requires planning😉)
- Are you filling your plate with colourful foods that are whole and plant based
- Can you sit less. This includes standing, walking and eventually intentional exercise that builds strength and cardiovascular capacity. Daily would be ideal
- Are you drinking water
- Can you eat out less (replaced with more easy home meals or wholesome meal delivery services)
- Can you reduce added sugars and alcohol intake
- Are you eating mindfully: Eating slowly, taking time for proper meals, asking about your hunger and fullness, eating with intention. Then you make a SPECIFIC plan on HOW to execute. Need more help and accountability? That’s where I come in 🤪. I would love to help shape your success in 2025. Follow me for more tips this year on simple and evidence based ways to improve your health. My goals are to plan a lunch break, eat more plants and tofu, walk more despite the cold. 😁

20/12/2024

Let’s talk Seed Oils. As a registered dietitian I take evidence seriously. There’s nothing I hate more than fear mongering about food that perpetuates food fear and makes eating even more stressful and inaccessible; especially when the claims are NOT supported by the evidence. Social media is a sea of this and the myths travel fast. We’re always learning and food is complex and individual but when it comes to seed oils you can chill the F-uck out. Here’s the evidence: Seed oils like canola, soybean, rapeseed and especially sunflower are actually high in mono and polyunsaturated fats that are shown to lower cholesterol and are heart healthy. They are processed only to extract the oil from the seed and do not cause cancer, inflammation, or any other ridiculous things. Extra virgin olive oil is the best oil due to its highest level of polyunsaturated fat so if you want to optimize your heart health choose this most often. Saturated fats like butter, coconut, ghee and highly hydrogenated solid oils like palm oil are less beneficial and more linked to elevating cholesterol levels, so limiting these makes sense. Wanna take it a step further? Add in more fatty fish and some strategic omega 3 supplementation since North American diets are low in these and are shown to be excellent for heart, joint, eye, and brain health. Seed oils are often found in more processed foods that also contain more sugar, calories and less nutrients but the seed oils themselves are not the culprit. Want a deeper dive into the evidence? Check out the podcast for a thorough discussion of oils and fats. Clear, to the point and full of pragmatic evidence based info.

19/11/2024

It’s 5 pm. Tired after a long day of work. Kids home under the weather. Ugh. Don’t feel like going to your basement to exercise? Think less about how hard that will be and think “okay I’m gonna go on the bike for 6 songs” Shift mindset to the thing you will enjoy; the rest will follow suit. As the tunes set in your feet start pedaling and you’ll feel the vibe. Maybe you’ll stay for a 7th tune 😁. That’s what I did today. It worked. Felt less tired. 20 min extra body movement checked off my list and felt regenerated. 🙌

25/10/2024

Big meals or frequent snacks? We’re all individuals and have different needs and preferences. Some do better with smaller more frequent eating moments and others do better with fuller, larger, more satiating meals.

If you’re trying to manage calories though, you may find it harder and less satiating when meals are small and you’re snacking a lot of the time.

I love a large breakfast or brunch. I find it keeps me satisfied through my busy morning so I don’t need to think about food all the time or plan for extra snacks. I also know I’m able to get a variety of textures, flavours and volume on my plate AND meet a higher protein target. This is not only filling but emotionally satisfying too.

Here’s a full meal of food. It’s something I eat almost daily. A large plate of all the things and not skimping on carbs or fats. If you check out the macros and calories itemized here, I managed to get 30 g of protein eating less than 500 calories and there’s a ton of wholesome things here that didn’t take a lot of prep or cooking time. Note: I boosted the protein by adding 1/3 cup of egg whites to my egg.

Just because your calories need to be considered, doesn’t mean you have to eat a plate of lettuce. Whole foods, fibre and lean protein are key to this plate and maximizing volume, minimizing calories, and .

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