Hannah Deacon Dietitian and Fitness Coach

RECIPE - PROTEIN SMOOTHIE 1 cup frozen fruit blend with peaches, strawberries, mango and pineapple 1 banana 1 scoop unflavored whey protein powder 1 tsp vanilla extract... Water to blend See more

For those who don’t know I’m doing a 1-year post-grad program in Nutrition for Sport and Performance to specialize as Sports Dietitian. I often forget to give myself a pat on the back for doing that full time PLUS running a private practice full time. This letter was unexpected because I’m taking this course to genuinely learn to help my clients more but made it to the President’s Honour Roll lol! Thank you to Niagara College president Sean Kennedy and this letter for remindi...ng me to give myself a pat on the back. We all need that sometimes That being said, I thought I’d take this as an opportunity to mention why I’m sometimes not as active on social media. I’m working on consistently adding quality posts for you all but at the same time the extra work I’m doing to increase my knowledge is for YOU to help YOU more so thank you for understanding when I don’t post as much on here I will complete this program in May! Have an awesome weekend and this is your reminder to celebrate all of YOUR wins as well - keep killing it champs! See more

Just got my new keychain and I thought I’d share this quote: Always remember you are braver than you believe, stronger than you seem, smarter than you think and loved more than you know.

RECIPE: One of my favourites for lunch 2 cups spinach 1 slice of whole grain toast, toasted and cut into cubes 1 tbsp fresh lemon juice ... 2 tbsp. Calorie-wise Caesar salad dressing Grilled chicken See more

Thank you to What’s Your Hustle Podcast for interviewing me about my hustle and journey to where I am today. In this podcast interview I talk about my journey, what inspired me to become a dietitian, fitness specialist and author as well as why I’m so passionate about what I do in my private practice. I also shoutout to Arnold Schwarzenegger and discuss how I’d love to get a workout in with him! Haha! I also give a shout-out to the Edmonton Oilers- Don’t miss it, give it a li...sten, here are the links: Apple podcasts: https://podcasts.apple.com//podcast/whats-you/id1478951601 Spotify: https://open.spotify.com/episode/0zt8FZpZBRuheXZ30KPvcw The goal is to inspire so I hope it will inspire you to pursue whatever brings your heart joy Have an awesome Monday everyone

FAD DIETS: Thank you to Edify magazine for interviewing me regarding this topic! And look what I found in the mail, the printed copy of the Edify Magazine Winter 2021 Edition- You can find my interview about fad diets on page 13 of this edition. Pick up your copy Here is a summary: What are fad diets? Here’s a google definition: A fad diet is a diet that is popular for a time, similar to fads in fashion, without being a standard dietary recommendation, and often promisin...g unreasonably fast weight loss or nonsensical health improvements. Fad diets are typically very restrictive, therefore, although one might lose weight in the beginning, they aren’t sustainable long-term. This leads to potentially gaining the weight back plus some more! This can also lead to a viscous cycle of restrictionovereatingfeelings of guilt and frustration restricting again. This isn’t healthy for our body nor for our mental health. Fad diets also tend to restrict certain food groups, which can cause deficiencies in key nutrients important for our health. As I mention in the magazine: there is no magic pill, it takes time and patience to lose weight and sustain it long-term They key is committing to a lifestyle change, habit change.

RECIPE: Cannelloni Posted this a while ago but due to a lot of questions about the recipe from my story, here it is again! . Cannelloni ... Spinach Tomatoes Onions Extra lean ground beef Ricotta cheese Salt and pepper to taste + spices Tomato sauce . Preparation Summary: Cook the onions, ground beef, spinach, ricotta, tomato sauce and spices (paprika, salt, pepper) in a pan with some oil. This will be your filling for the cannelloni!!! Fill up those cannelloni tubes and line them up in a baking container! Top up with extra tomato sauce and tomatoes to cook the cannelloni well. Bake at 350 for about 45 min covered or until well-cooked! Enjoy! . FUN NUTRITION FACT: We absorb iron from animal sources such as beef more than plant-based sources such as spinach. When you mix beef with the spinach, you increase the absorption of iron from the spinach! . #recipe #pasta #delicious #yummy #delicious #vegetables #protein #positivevibes #diet #yummyinmytummy #foodie #instagood #wellness #alberta #food #foodporn #moderation #balance #selflove #nutrition #nutritioncoach #nutritionist #onlinecoach #canada #yeg #beef #homemade #iron #ironman

MERRY CHRISTMAS!!! Hope you have an amazing time- sending lots of positive vibes your way this Christmas and always #christmas #newyear #positivevibes #gratitude #hugs #love #sendinglove #2021 #thankyou #dietitian #nutritionist #rd #coach #onlinecoach #nutrition #fitness #diet #weightloss #healthyeating #holidays #inspiration #motivation #weightlossjourney #clientappreciation #christmaswishes #health #wellness #intuitiveeating

THANK YOU! Thank you to all my amazing clients this year who allowed me the opportunity to help them on their nutrition, fitness and wellness. I genuinely love seeing you guys succeed and reach your goals- it brings me so much joy! I will be off until January 4th- looking forward to seeing you all again then via Zoom. I’m also accepting new virtual clients in January 2021. Wishing you all a wonderful holiday season- Merry Christmas and Happy New Year 2021! Sending positive vibes for 2021 your way! #christmas #newyear #positivevibes #gratitude #hugs #love #sendinglove #2021 #thankyou #dietitian #nutritionist #rd #coach #onlinecoach #nutrition #fitness #diet #weightloss #healthyeating #holidays #inspiration #motivation #weightlossjourney #clientappreciation #christmaswishes #health #wellness #intuitiveeating

HEALTHY HOLIDAY EATING 1. Focus on foods to include, not foods to restrict. Include a lot of fruits, vegetables, proteins and whole grains 2. Follow the balanced plate approach at meals, meaning filling half of your plate with fruits or vegetables, quarter with a protein such as chicken, fish, beef, lentils, etc. and the other quarter with a whole grain starch such as brown rice, buckwheat, quinoa, whole wheat pasta 3. Drink enough water, which typically translates to 2 lit...ers of water minimum daily for most people and be mindful of alcoholic drinks, limiting to 1-2 drinks 4. Focus on your body’s hunger and fullness cues while practicing 80/20- a cookie won’t ruin anything! It’s all about balance 5. Enjoy your food. Engage your senses. Using all of your senses can help you to feel more satisfied after your meal! 6. Eat slowly. It can take up to 20 minutes for the signals to reach the brain that we have eaten so chew your food well and take your time! You can try putting your fork down between bites and engaging in conversation allowing yourself time to chew your foods well 7. Rid yourself of the all or nothing thinking: Overeating one day won’t ruin your healthy eating. In fact, it is healthy to include treats in moderation and not feeling bad about it! Remember, it takes days of overeating to gain weight. If you over-indulge at a meal, put it behind you. Return to your usual eating plan the next day without guilt or despair. 8. Practice assertiveness! Don’t feel as though you have to say yes to everyone that offers you food and drink 9. Don’t feel obliged to finish your plate. 10. Most importantly, have fun! Enjoy the time with family and loved ones Merry Christmas . . #holidayeating #holiday #onlinecoach #christmas #eatingout #healthylifestyle #healthyfood #health #weightlossjourney #fitness #fitnessjourney #yeg #yegfoodie #yegfit #instagood #instafit #nutritionish #goals #weightloss #health #nutrition #coach #tips #merrychristmas

Emotional Eating What is emotional eating? Emotional eating is when you eat for reasons other than hunger. Those reasons may include: * Depression * Stress... * Sadness * Boredom * Loneliness * Hurt * Mourning * Using food as a reward * Using food to soothe yourself and distract yourself from what’s really bothering you The commonality among those is the lack of hunger. We call it emotional hunger rather than physical hunger. It’s important to recognize that sometimes we will choose to have a piece of pie and that’s ok. The infographic I created compares the two. Are you an emotional eater? If you are, the first thing is practicing self-compassion, then we can work on strategies to develop a healthy relationship with food . #stress #emotionaleating #anxiety #boredom #depression #weightloss #weightlossjourney #fitnessjourney #health #nutrition #healthyeating #mindfulness #mindlesseating #snacks #snackattack #loveyourself #diet #coach #weightlosscoach #onlinecoach #growth #selflove #selfcompassion #infographic #food #foodie #instafood

Client’s Weight-loss! One of my amazing clients, who’s name will remain confidential, sent me this chart today. Who else loves dedicated clients who do this? I absolutely love it! And yes I asked for permission to share it. Prior to meeting, this client was working out consistently at the gym and you can see the weight didn’t start dropping until we started working together. Now of course I’m not saying that the workouts before we met weren’t helpful- absolutely not. I alw...ays remind my clients that exercising (and the right nutrition) are long-term habits part of a lifestyle change and there are so many health benefits of exercise. For a lot of people, however, including my client, diet was the factor that impacted the weight-loss more. Nutrition and exercise go hand in hand and this is a reminder of that. Keep killing it guys- I’m beyond proud of you for taking care of your health during this time! #diet #nutrition #weightloss #fitness #yegfit #weightlossjourney #fitnessjourney #food #foodie #exercise #yeg #alberta #canada #coach #weightlosscoach #nutritioncoach #dietitian #healthyeating #fitspiration #inspiration #instagood #success #positivevibes #motivation #health

Follow up post on my previous one regarding the gift of health this Christmas! Message me directly for no additional cost to sign and Christmas wrap the cookbook for you! If you purchase from the link, the publishing company will send you a copy but not signed or gift wrapped- this is something special I’m offering so I would send it directly myself Background Info (or check my previous post): My cookbook has 50 healthy recipes with educational and calories information.... Link in bio or if you want a signed and Christmas wrapped copy- message me directly or email [email protected] Shipping available to anywhere the mail will go in this world . What to expect from my cookbook! All healthy quick and easy recipes! Less than 30 min prep time 50 easy recipes featuring several 1 pot options Diabetic friendly! Breakfast, snacks, smoothies, entrees, salads, salad dressings and desserts! All natural ingredients! Gluten-free and dairy-free options available and how to make all of them gluten-free/dairy-free educational component TIPS for increased nutrient absorption, weight loss, healthy eating, and others! Caloric and macro-nutrient information included for all recipes! Mouth-watering colourful pictures included for all recipes Paperback . #cookbook #health #healthyrecipes #recipes #dietitian #nutritionist #weightloss #fitness #nutrition #easyrecipes #homemade #cooking #wellness #tips #christmasgift #thegiftofhealth #motivation #giftideas #healthyeating #selflove #loveyourself #yeg #yyc #yvr #alberta #canada #usa See more

Oven-baked vegetables is one of my favourite ways to get vegetables in . #recipeforsuccess #delicious #yummy #delicious #vegetables #baked #positivevibes #diet #yummyinmytummy #foodie #instagood #wellness #alberta #food #foodporn #moderation #balance #selflove #nutrition #nutritioncoach #nutritionist #onlinecoach #canada #yeg #beef #homemade #vegetables

Give the gift of health this Christmas! My cookbook has 50 healthy recipes with educational and calories information. Link in bio or if you want a signed and Christmas wrapped copy- message me directly or email [email protected] Shipping available to anywhere the mail will go in this world . What to expect from my cookbook! All healthy quick and easy recipes! Less than 30 min prep time... 50 easy recipes featuring several 1 pot options Diabetic friendly! Breakfast, snacks, smoothies, entrees, salads, salad dressings and desserts! All natural ingredients! Gluten-free and dairy-free options available and how to make all of them gluten-free/dairy-free educational component TIPS for increased nutrient absorption, weight loss, healthy eating, and others! Caloric and macro-nutrient information included for all recipes! Mouth-wateringcolourfulpictures included for all recipes Paperback . #cookbook #health #healthyrecipes #recipes #dietitian #nutritionist #weightloss #fitness #nutrition #easyrecipes #homemade #cooking #wellness #tips #christmasgift #thegiftofhealth #motivation #giftideas #healthyeating #selflove #loveyourself #yeg #yyc #yvr #alberta #canada #usa See more

Lest we forget #remembranceday

Just on here to share a fun idea for the holidays and spread some positive vibes during this time. We are in this together Contact: [email protected]

Introducing Myself My name is Hannah Deacon. I am a registered dietitian, certified personal trainer, craving change facilitator and author of my cookbook: "Wellness on a Plate: When Healthy Meets Quick". I own my private practice Hannah Deacon Dietitian and Fitness Coach, where I help athletes in sports nutrition as well as clients lose weight, develop a healthy relationship with food and feel empowered. To learn more about my story and why I’m so passionate about what I do..., head to my website link in bio . Contact: [email protected] #weightlosstransformation #weightloss #fitness #fitnessmotivation #fitnessjourney #weightlossjourney #howtoloseweight #diet #dietitian #rd #nutritionist #nutrition #fitspo #yeg #yeggers #edmonton #calgary #yyc #alberta #canada #goals #fitchick #loveyourself #mondaymotivation #inspiration #instafit #food #foodie #directbilling

Life is 10% what happens to you and 90% how you react to it- And I know this is easier said than done sometimes, but our attitude and our own actions is the only thing in our control. I always say control the controllable- Happy Sunday everyone #quote #quoteoftheday #positivevibes #positiveattitude #smile #sunday #yeg #yyc #alberta #canada #health #mindset #fitspo #instagood #instafit #coach #onlinecoach #dietitian #personaltrainer #nutritionist #weightloss #fitness #lifestyle #habitchange #loveyourself #goals #behappy

Happy Sunday everyone! Sundays call for salads! I love experimenting with different salads! What’s your favorite way to get vegetables in your diet? If you need any help with meal planning, message me and I would love to help! #loveyourself #beautiful #recipeforsuccess #womenwholift #fitness #weightloss #weightlossjourney #fitnessjourney #smile #positivity #girlswholift #hardwork #goals #fitnessmodel #recipes #motivation #weightlifting #gym #instafit #instamodel #fitspo #strongwomen #strong #strength #confidence #quote #quoteoftheday

HAPPY HALLOWEEN! Thank you to everyone who guessed my costume on my story last week- a lot of you got it right! WONDER WOMAN! Of course I am all about self empowerment and self love! To all the wonder women out there (and wonder men- don’t say I excluded you ), you are strong, beautiful and capable of achieving what you set your mind to! You got this CHAMPS! Also remember to have fun today- even if you’re not going anywhere. If you’re going to have candy, stick 1-2 small ...pieces. It’s not about the all or nothing- it’s about moderation not deprivation nor overeating either Practice mindfulness and assertiveness (saying no to yourself and to others). Most of all, have fun! And if you had a couple of pieces, don’t feel bad about it- portion control, enjoy it, and move on! . #halloween #costume #wonderwoman #model #strongwomen #diet #brunette #candy #tips #dietitian #nutrition #fitspo #instagood #fun #smile #havefun #work #food #foodie #behappy #nutrition #nutritionist #weightlosstransformation #weightlossjourney #fitnessjourney #yeg #yegfoodie #yegfit