Debora Sloan Healthy Solutions

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 ❤️

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 ❤️

04/09/2026

Are you lifting weights? Fair to say it’s the magic pill for longevity. But 60% of N Americans aren’t doing it. 😱The new ACSM guidelines have recently been updated. Take home points for MOST of the population? Just Get lifting! Nuances like volume, load, periodization, programming, while important for higher level progression, trained individuals with lifting experience, and of course, performance athletes, are ultimately icing on the cake. For most, if the icing is distracting you from the cake here’s the message - JUST GET STARTED. The best program doesn’t matter if you’re not doing anything. Start with 2 days a week with something that’s adding resistance or load - bands, dumbbells, water jugs, hit up a fun class at your local community centre.. the point is adding ANY stimulus WILL be protective and significant and possibly the single most important health behaviour you can add. Once you’re doing that we can fine tune your program, personalize it, periodize it, add volume, frequency, intensity and get creative with progressive overload modalities and power movements which were also highlighted in the new guidelines ❤️. TIP: if you are looking to get started try full body workouts working larger muscle groups across multiple joints over split body part for since that’s the #1 reported barrier.. but guess what, it all works 😎 want more on the guidelines? Have a listen to the most recent podcast on stronger with time with 👏 getlifting perimenopausehealth

03/28/2026

Reposting this amazing summary by the GOAT of . One of my favourite Canadian researchers who I follow and recommend all my clients follow for the most excellent practical and evidence based info on protein and exercise science. Scroll the slides and follow him!. This has particular relevance to all the women getting mixed messaging about , individuals wanting to optimize protein intake, and active individuals wanting to improve and maintain body composition. While I have had 4 clients this week, (mostly plant based eaters), eating well below the RDA for protein which is already a bit on the low side for optimal, and multiple clients a week doing better when they reassess current protein intake to match these numbers, I also have a lot of clients confused and thinking they need to be guzzling protein shakes and several chicken breasts a day in an effort to meet crazy high protein targets that simply are excessive are replacing other nutrients like fibre based carbs and healthy fats. Protein is amazing. I promote it heavily. It provides satiety, metabolic benefit, and is a very important part of nutrition for weight management, diabetes, sport performance and healthy aging. Also remember that your weight matters when doing these calculations because we want to support lean mass and ideal body weight. Meaning; small adjustment may be made if you’re under or over weight. But if you had any questions about what the ACTUAL protein requirements are for optimization and muscle mass support, Look no further. Scroll slides. Read. Take in the best evidence out there! Oh. And if you’re not strength training start. And if you’re not seeing results from your current program and are hitting these protein targets, the likeliest conclusion is you’re consuming insufficient calories, or your program/lifting effort needs adjusting. More questions about protein? Programming? Assessing your protein? Shoot me a message or comment below! Thanks to stu phillips for this post and his amazing commitment to this research 👏

03/20/2026

What are you doing to stay POWERFUL? As we age we our muscle mass, strength and bone density are at risk. Other things also decline if we’re not working on them; like balance, mobility and POWER. Women after age 40 are at higher risk for some of these things due to the decline in estrogen closer to menopause and post menopause; but ALL aging individuals are affected and should be thinking about this for longevity. The great news is.. if you’re taking action and putting a program in place that targets these metrics the decline is NOT inevitable and it’s never too late! 👏. Research shows POWER is one of the first things we lose as we age and studies show that women lose this before significant changes to actual muscle mass have even set in. What can you do? First add in some foundational strength and fitness work. Then, if it’s not already there, tack on a few movements a week that include speed, power, acceleration and impact. This keeps the brain, the bones and the reaction time mint 👌Need some ideas? Comment below. I’m doing snatches here which is a more advanced Olympic lift. I love Olympic lifting once a week as a stimulus. Movements like this can be modified with dumbbells to get started plus many other options😁

03/18/2026

03/12/2026

This is a quick way to make a balanced meal in one pot. And yes it includes pasta, a family favourite! Let the pasta cook for a min or two then add your veggies right to the pasta and water. Tip: Buy them pre washed and chopped. Items like Bagged spinach and bagged broccoli work super well as do peas and zucchini. The veg steam in with the pasta and then drain together. Add a protein like left over chicken (this is why I always make extra proteins) or quick things like salmon or frozen shrimp or even tofu or navy beans. Sauté with olive oil, a few cherry tomatoes and a blob of pesto or jarred tomato sauce and you have a protein rich, veggie heavy pasta dish using 1 pot - no extra prep and very little planning. When you have a protein base and loads of veg in your pasta you’re more full and it’s a great way to make pasta dinners work for everyone. This includes athlete needing to fuel up, kids who basically want pasta everyday, or watching your carb intake or calories. Give it a try 💪🏼

02/04/2026

Home today! Post-op updates and reflections ❤️

After CT ruled out that a 5cm mass” on ultrasound was just my appendix, I’ve never been so relieved and so grateful; for my health and my family and the health services we have. Puts everything in perspective.

Also a reminder that self care and taking care when you’re well, sets you up for the uncontrollables. This is why we fight! Being healthy, lean and strong and my diabetes in good control were all reasons I was resilient through infection, gave Drs confidence about the treatment plan, and able to bounce back quick.

I’m already mobile and feeling good and will be able to resume exercise albeit modified, in a few days. 🤗💪🏼

Studies show that good nutrition, lots of muscle mass and regular exercise reduce all body inflammation, boost the immune system, reduce risk of all cause mortality, and improve post-operative outcomes and recovery from illness.

It’s probably not a coincidence that I was able to walk around with an infection for 3 weeks 🙃 and still be strong and well AND going home feeling pretty good less than 24 hrs after surgery.

A good reminder: Don’t just exercise and eat well to lose weight or have toned arms. Do it because it makes you superhuman and resilient and you’ll never regret it! Health is everything.

Also. Thanks to all my people and clients for the messages, concern and understanding . You’re the best. 🥰

grateful exerciseismedicine strongforlife nutritionforhealth postopputcomes

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