Debora Sloan Healthy Solutions
411 Roosevelt avenue k2a3x9 Ottawa, ON, Canada

Happy holidays!

Homemade high protein ho cho As the weather gets colder and the holidays are near the idea of curling up on the couch with a hot bevie is sooo appealing. Hot chocolate is one of my favs. And who says it has to be treat?! This high protein hot chocolate made with skim milk powder is rich and creamy and has the perfect nutrient profile for a post workout recovery drink . Although it’s got some calories, I love that it adds a huge boost of food based protein, you can contro...l the sweetness to taste, and it uses all wholesome ingredients. Great for you, great for the kids. For those of you looking forward to some outdoor winter sports, save this and get these ingredients in your pantry, cuz you’re gonna LOVE this one. Why is it perfect post exercise? Fluids Electrolytes Calcium Carbs ++ Protein (no supplements added) and high in leucine, the amino acid associated with muscle building Here’s the recipe Serving size: 1 very full mug or 2- 125 ml servings Mix together: 4 tbsp skim milk powder 2 heaping tbsp unsweetened cocoa powder 1/4 tsp vanilla Tiny Pinch salt 1 tsp maple syrup (more or less to taste) 1 cup of milk Tip: while you can do this right in your mug, for the smoothest texture and to avoid clumping throw all ingredients in a blender. Then heat in microwave in a mug for 45 sec-1 min. You can batch make by doubling or tripling the recipe and storing in the fridge. Reheat throughout the week as needed and pour into thermos for a quick and easy post workout recovery snack - ready-to-go Notes: For those needing less cal, use a 1% or skim milk, or drink half a cup. Plant milk will works too, but note that almond milk decreases protein count by 8 grams. Skim milk powder adds thickness and creaminess without a lot of fat and adds 9g protein to this drink! Nutrition facts: 1 full mug 259 cal 36 g carb 20 g protein 6 g fat #skimmilkpowder #hotbevie #hotchocolate #highproteindrink #holidaybeverages #cozy #warmdrinks #healthyindulgence #recoverysnacks #apresski #highproteinhotchocolate #foodfirst #workoutfuel #kiddriendly #hotcocoa #hocho #drinksbythefire #recoverydrink #sportdietitian #fuelforsport

Playing around #homegym #sweatyworkouts #postworkout #dietitianathlete #basementgym #rogue #lululeggings #ziya

It was time to move my porch gym inside. And my new barbell and plates needed a proper home! Nothing fancy but incentive to clean out the basement full of Sh..t and make it functional for winter #homewods

All the greens ready in 5 mins. We didn’t have a veg dish planned so I winged it. Last minute veggie dish that feeds the whole family happened in minutes and everyone ate it up. One of the many reasons I love having my broccoli cut up and some pre-washed greens in the fridge is for situations like this. Annnddd I finally found a way to get everyone eating zucchini that’s not in a zucchini bread! To get the skinny zucchini noodles I used my fav kitchen tool. A handheld juli...enne grater that takes up no space in my kitchen, and does the job in seconds. Cut this way they cook so fast, blend into stir frys so well with a neutral flavour, and bulk up pasta dishes without the slimy seeds and mushy insides we find less appealing about cooked zucchini. If your kids poopoo veggies, or you’re looking for a way to boost the veg content and lower the carb content of your weekly spaghetti dinner add some of these into your noodle dish. This cooked down to much less, yay for efficient source of greens on the plate! But before cooking this was 1 whole zucchini, 2 cups broccoli and half a container of arugula. To make: Use a julienne grater or spiralizer to grate the zucchini. Heat oil and/or a bit of butter in a pan. Add some fresh chopped garlic. Throw in all the veg and Sautée on medium heat until tender. Add salt and pepper o taste. I also stirred in a spoon of pesto at the end but that’s optional. Note: since broccoli takes longer to cook than the other veggies, I pre steamed it for 2 minutes in the microwave and added it to the rest. What’s your fav way to get quick and easy veg on your plate? #vegontheplate #easyveg #veggies #getyourgreens #dinnermadeeasy #zucchininoodles #greensaute #easyvegdish #dietitianeats #familydinnersmadeeasy

Check this one out by fellow RD Jennifer Broxteman id portion control is one of your challenges! Great tips here.