Media Services

As experts in the translation of scientific nutrition information into easy-to-understand concepts, we are happy to contribute to written articles or be interviewed for radio, TV or print stories.

Some examples of print media interviews include: Global News article here

Cara and Rosanne are regularly featured on Breakfast Television Toronto and CTV News Kitchener Waterloo.

Other media services include:

Media spokesperson
Brand ambassadorship
Influencer event hosting
Recipe development
Sponsored/branded blog posts and/or TV segments
TV, radio and print media interviews for expert nutrition opinion
Scientific or technical writing

Contact us for more information or to book an interview

Follow Rosanne
@blueprint.nutrition.kids

If you're worried about your kid drinking enough 💦, this is a post to save!

As a parent, I get concerned about hydration in the summer too, especially when the kids are out playing in the hot weather.

On regular days around the house I always come back to knowing that my job is to OFFER fluids (not FORCE fluids). Because I know if I harp on and on and on about water that they're less likely to want to drink it!

So, what do I do in my home?

💦 We experiment with different bottles and I always add ice cubes (they LOVE ice cubes!)
💦 We try to have a pitcher of water in the fridge so there is always cool water on hand
💦 We add slices of lemons, limes, oranges, or cucumbers our water
💦 We model drinking water (and iced coffee! 🤣)
💦 We offer drinks regularly when out and about and active and keep reminders to drink to a minimum when inside and risk of dehydration is lower

Oh yah! And we eat lots of juicy summer fruit! 🍓🍑🍉

Now I'm curious ... what are your questions about keeping kids hydrated? What works well in your home?

P.S. If you have an active teen who you think may need an electrolyte replacement beverage (aka sports drink), reach out to my biz partner @blueprintnutritionsport

#summer2021 #summerdays #hydrate #schoolsoutforsummer #pandemicparenting #feedingkids #feedinglittles #pickyeater #pickyeating #divisionofresponsibility #toddlermomlife #millenialmom #sahmomlife #wahmlife #canadianmom #parenting101 #parentingtips #parentinglife #kwawesome #momlifebelike #raisingintuitiveeaters #raisingcompetenteaters #intuitiveeatingofficial #motherhoodrising #judgementfreezone #blueprintnutritionkids #kwawesome #torontomommies #mississaugamoms

🌞 Is it okay for kids to just eat whenever duri

🌞 Is it okay for kids to just eat whenever during the summer?

Everyone's family has dramatically different summer routines. What works well for my family likely won't be what's best for your family.

In our family, my spouse and I work all summer and take 2-3 weeks off for holidays. The kids are at home with a sitter and/or do a week or two of camp. We keep a schedule for meals and snacks because it works well for us, the kids, the sitter and the general flow of life at our house.

BUT .... that doesn't mean that we don't have days when we have ice cream for dinner at the beach or lazy days where everyone just eats when they feel like it! This tends to happen on the weekend or when we're on holidays.

I've been helping my clients figure out their summer routines and schedules with their kids recently.

While every family has a core structure in place, each family has their own spin on what type of meal/snack pattern they will follow. This depends on so many factors including their kids' ages, whether they're working at reducing picky eating or not, their work/vacation schedule etc.

✨I 'd love to know what works best for your family or what struggles you have when it comes time to schedules in the summer! DROP a comment below and let me know! 👇🏿👇🏻👇🏽

#summer2021 #summerdays #summerkids #schoolsoutforsummer #pandemicparenting #feedingkids #feedinglittles #pickyeater #pickyeating #divisionofresponsibility #toddlermomlife #millenialmom #sahmomlife #wahmlife #canadianmom #parenting101 #parentingtips #parentinglife #kwawesome #momlifebelike #raisingintuitiveeaters #raisingcompetenteaters #intuitiveeatingofficial #motherhoodrising #judgementfreezone #blueprintnutritionkids #kwawesome #torontomommies #mississaugamoms

🌞Do you have questions about feeding kids in th

🌞Do you have questions about feeding kids in the lazy hazy days of summer?

For the next 10 days I am going to be answering many commonly asked questions that I get about feeding kids in the summer. I'll be looking at things like schedules, pool parties, hydration, summer "treats", etc. etc.

There will be a mixed bags of posts and stories and I'm gonna attempt my first IG TV LIVE! 🤣 #betterlatethannever

If you have something you want me to answer, please drop it in the comments below!👇🏽 If I'm not already planning to answer it, I'll try to squeeze it in!

See you tomorrow! 👋🏼

#summer #schoolsoutforsummer #pandemicparenting #feedingkids #feedinglittles #pickyeater #pickyeating #positiveparenting #divisionofresponsibility #toddlermomlife #millenialmom #sahmomlife #wahmlife #canadianmom #parenting101 #parentingtips #parentinglife #kwawesome #momlifebelike #raisingintuitiveeaters #raisingcompetenteaters #intuitiveeatingofficial #motherhoodrising #judgementfreezone #blueprintnutritionkids #kwawesome #wrawesome #torontomommies #mississaugamoms

Do you delegate food/eating tasks in your home? 🤔

Delegating tasks can sometimes feel like it's not worth it if there is complaining involved (especially when asking the kids to help with something). It can feel easier just to do the job yourself.

Or it may feel hard if your partner or spouse's plate is FULL and you'd feel really bad to ask if they can help out more.

Here's the thing though, if you don't ask, it's highly unlikely that anyone will volunteer. Don't be afraid to be vocal about what you need help with and come up with a plan.

I've listed a bunch of tasks that are involved in feeding a family and who you might delegate some of these tasks to. Consider it a starting place.

In our home, I do the meal planning and grocery shopping but the cooking and meal clean up is split about 50/50. This works for us really well.

Truth be told though, I haven't been the best at getting my kids involved so we've started with delegating condiment & food clean-up to my son and my daughter clears the plates one by one. It's a start.

I hope to get them taking charge of unloading the clean dishes from the dishwasher too. They're up early enough to do it! 🤣

I'd love to hear how you split the tasks around feeding your family and what has worked for you! We can learn so much from each other! Share in the comments below! 👇🏿👇🏽👇🏻

P.S. You're doing a great job! Pandemic parenting is hard and pandemic parenting with a problematic eater is even HARDER! Send me a DM if you need some support. You don't have to do this on your own.

Follow Cara
@blueprintnutritionsport

Try this, if you want to boost your performance! 🙌🏼⁣
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☕️ Caffeine is one of the most well-researched ergogenic (performance-enhancing) nutrients out there. Research supports that caffeine improves performance in many different types of sports (from endurance sports to short sprints and more intermittent high intensity activity to weight lifting) by reducing the perceived rate of exertion, increasing endorphin release, and increasing alertness and neuromuscular function.⁣
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There are a few different protocols for how to take caffeine for sport or exercise:⁣
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1️⃣ Take 3-6 mg/og body weight about 1 hour before your workout/race/game. For example, if you weigh 150 lbs (68 kg), then you would take between 200-400 mg caffeine. Swipe to see sources of caffeine and amounts as a reference.⁣
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2️⃣ When taking a lower dose of caffeine (100-200 mg) before exercise, take with a source of carbohydrate.⁣
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3️⃣During exercise lasting longer than 60-90 minutes, taking another low dose with a source of carbs during the event may also be benficial (gels and other sports products – even caffeinated gum – can be easy options during a race or workout).⁣
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🛑 Keep in mind though, that more does not mean it’ll be better – our response to caffeine is largely determined by our genes – some people are non-responders, while others are highly sensitive.⁣
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🛑 Negative side effects of caffeine can include: anxiety, increased heart rate, poor sleep, nausea, and digestive issues.⁣
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Just like with anything, practice taking caffeine during training before you try it in a competition setting. Start with a low dose and increase as needed. ⁣
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Do YOU do caffeine before or during workouts?!! ☕️ 🫖 🍫 ⁣
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#blueprintnutritionsport #caffeine #preworkout #preworkoutfuel #hiitworkout #highintensitytraining #womenswellness #irunthisbody #momswhorun #marathonmom #fastandfuelled #womenrunning #marathontraining #halfmarathontraining #triathlontraining #enduranceathlete #distancerunner #runninglife #ultramarathon #canadianrunner #fuelforthebody ⁣

❓ Do you count macros?⁣ ⁣ I’m all about ed

❓ Do you count macros?⁣
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I’m all about educating the athletes I work with about how to properly fuel their training so they can perform their best. Macro counting however, does not always lead to the best results. Much like calorie counting, it uses external restrictions to tell you how much you should or shouldn’t be eating.⁣
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I teach my clients how to have an awareness of macronutrients so that they can then use that knowledge to: ⁣
1️⃣ firstly, make sure you’re eating enough; ⁣
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2️⃣and then learn how to adequately fuel your workouts and properly recover from workouts. ⁣
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In addition to the macro awareness, we also look to internal cues and signals to fully utilize sports nutrition PLUS intuitive eating principles to develop the most effective, individualized fuelling plan for your specific needs. 💪🏼⁣
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Macro counting can lead to restriction, hunger, feelings of guilt & shame. None of this is helpful. Instead, we look at what we can ADD to your diet, the amount of nourishment that you need & a full understanding about how your body require different amounts of nutrients from day to day. ⁣
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✨Ready to take a deep dive into how to properly fuel and nourish your body and training?!⁣
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✨I work with runners and athletes to fuel your training, feel your best, and hit those PRs! Interesting in learning more? Click link in bio to book a free 30-minute call to discuss your goals and learn about my 1:1 Fast and Fuelled Nutrition Coaching Program!⁣
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#blueprintnutritionsport #nutritionforwomen #womenswellness #irunthisbody #momswhorun #marathonmom #fastandfuelled #runinspiration #womenrunning #marathontraining #halfmarathontraining #triathlontraining #enduranceathlete #distancerunner #runninglife #ultramarathon #canadianrunner #fuelforthebody #macros⁣

Do you ever feel out of control around food? ⁣
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Like you can’t even have certain things in the house because the whole bag will be gone before you even realize it? ⁣
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I’ve often heard clients say things like:⁣
“I just have no discipline”⁣
“I need more willpower”⁣
“I can’t even start eating (insert food here) because I can’t stop”⁣
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First off: this isn’t a discipline or willpower issue.⁣
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There are many reasons why we feel out of control around food, and they are often related to a combination of physiological needs, emotional needs, and the good old restrict-binge cycle.⁣
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Strategies to overcome feeling like this?⁣
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✅ Start with curiosity: why do you think you’re drawn to that food? Is it because you’ve restricted it? Is it because you associate it with emotional soothing, stress management, or other coping mechanisms? Is it because you’re always around it in certain situations?⁣
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✅ Then, start to experiment – there are lots of ways to do this: perhaps it’s an issue of under-fuelling, and when you’re adequately nourished and satisfied, you won’t have that same intense pull toward food. Perhaps it’s a matter of experimenting with other non-food related coping strategies for emotions. Experiment with different strategies from a place of curiosity and see what makes you feel better.⁣
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✅ Lastly, give yourself unconditional permission to eat that food. This can be done in many different ways – some strategies that have worked with my clients include: incorporating that food into your daily diet; letting yourself eat as much as you want of that food but using it as an opportunity to practice mindful eating. When you take the power out of the food (and realize it’s just food that you can eat any day and any time!), then the food has less power over you.⁣
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Are you ready to improve your relationship with food? ⁣
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✨I work with runners and athletes to nourish and fuel your training, feel your best, and hit those PRs! Interested in learning more? Click link in bio to book a free 30-minute call to discuss your goals and learn about my 1:1 Fast and Fuelled Nutrition Coaching Program!⁣

🏃🏽‍♀️Do you ever go out for a run in t

🏃🏽‍♀️Do you ever go out for a run in the morning, come back and feel like you could chug a gallon of water, want to immerse your head in a bucket of cold water, and then spend all day feeling fatigued, thirsty, and have a dull headache?!⁣
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☀️ As the days get warmer, I’m reminded each time I run how important hydration is. When I hydrate well in advance, drink during my runs, and then rehydrate afterwards – I feel so much better than when I just wing it.⁣
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Tips for successful hydration:⁣
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💦 Find a system that works well for you – handheld water bottles, fuel belt, hydration pack, or store water bottles along your route in advance. ⁣
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💦 Add some electrolytes to your water before, during, and after your run to help with hydration.⁣
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💦 Make sure to have a good baseline hydration level – drinking about 3 L of fluids per day (especially the day before/of a run), and look for a pale urine colour as an indicator of hydration.⁣
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💦 Aim for 2-4 cups of fluids per hour of exercise – and add those electrolytes if you’re going to be out there for longer than an hour in warmer weather!⁣
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What are YOUR favourite ways to stay hydrated??⁣
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#blueprintnutritionsport #hydration #electrolytes #nutritionforwomen #womenswellness #irunthisbody #momswhorun #marathonmom #fastandfuelled #runinspiration #womenrunning #marathontraining #halfmarathontraining #triathlontraining #enduranceathlete #distancerunner #runninglife #ultramarathon #canadianrunner #fuelforthebody #womenrunning #summerrunning ⁣