Debora Sloan Healthy Solutions

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

01/28/2026

Made this bowl post workout in

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!