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

✨ I'm spending an entire week THINKING and READI

✨ I'm spending an entire week THINKING and READING this week. WHY?

In a busy nutrition practice, we often don't have time to research or read when we want to! (I'm sure many of you can say the same thing too!)

At Blueprint Nutrition we value challenging our thoughts and ensuring that we are providing the BEST care we possibly can to our clients. For me this week, it means spending some time doing the following things:

💙 I'm starting a 3-month long in-depth training called the Satter VISION workshop all about family feeding dynamics, picky eating, supporting families with neurodivergent children and other special cases. It will require 4-5 hours of my time each week until December. I will be learning with a small group of colleagues from around the world. Though I know a lot in this area already after 12 years of practice, I want to make sure I'm bringing the BEST care to all the families that I work with 1:1 and in my online course.

💙 I'm finishing a body image book that I had started reading in the summer. In January I will be completing an online course on body image too, which my colleague is working through now.

💙 I will be giving myself space to think, dream, learn, un-learn, reflect, and challenge myself in my areas of practice.

💙 I will be meeting with my biz partner to create more efficiencies in our business so we have more time to do what we love to do - helping you!

💙 I'll likely be drinking a bit more coffee and tea. (And water too I suppose! 😂 )

Our team is committed to proving the BEST care in paediatric nutrition in Canada. This is part of a "behind the scenes look" at how we do it!

What are you reading this week!? 🤓

#pullingbacktomoveforward
#transparenthealthcare #authenticitymatters #dietitianmom
#canadianmom #smallbiz #smallbizowner #learningandunlearning #feedingmyfamily #feedingkids #feedinglittles #feedingfamilies
#foodforthoughts #kidsnutrition
#raisinghealthykids #pickyeater
#pickyeaters #pickyeating
#pickyeaterproblems #fussyeaters
#arfid #spd #extremepickyeating
#feedingtherapy #mindsetmattersmost #positiveparenting #kwawesome
#wrawesome #blueprintnutritionkids #dietitiansofig

"Ok, but why shouldn't we ask kids to eat their he

"Ok, but why shouldn't we ask kids to eat their healthy food first?" 🤷🏽‍♀️

This question requires a longer conversation and so I've compiled my thoughts in a NEW blog post. 🖥

✨ Click the link in my bio and scroll to the second last option "pediatric BLOG" for the post.

#foodfreedom #nondiet #ditchthediet #raisingintuitiveeaters #intuitiveeatingjourney #bodyacceptance #judgementfreezone #haes #bodyneutrality #foodneutrality #mindsetmattersmost
#positiveparenting #kidsnutrition #lunchboxideas #raisinghealthykids #pickyeater #pickyeaters #pickyeating #kwawesome
#wrawesome #kitchenerwaterloo #waterlooregion #kitchenerontario #cambridgeontario #cambridge #guelphontario

Just a few reminders as you think about how to adv

Just a few reminders as you think about how to advocate for your child:

1. Be Kind.
2. Be Respectful.
3. Be Compassionate.

Social media, email, instant messaging etc. has made it very easy for us to forget that there is a person at the other end who has their own set of challenges and struggles in life.

Teachers and schools and education boards truly have our child's best interests in mind.

If you're looking for some more resources on the topic of why asking kids to eat healthy food first may not be the best approach for our little ones (whether it's at school or at home or anywhere else), I have a blog post coming soon - just making a few last minute changes today!

#foodfreedom #nondiet #ditchthediet #raisingintuitiveeaters #intuitiveeatingjourney #bodyacceptance #judgementfreezone #haes #bodyneutrality #foodneutrality #mindsetmattersmost
#positiveparenting #kidsnutrition #lunchboxideas #raisinghealthykids #pickyeater #pickyeaters #pickyeating #kwawesome
#wrawesome #kitchenerwaterloo #waterlooregion #kitchenerontario #cambridgeontario #cambridge #guelphontario

I received a lot of DMs from concerned, upset and

I received a lot of DMs from concerned, upset and angry parents about classroom rules being shared with their children the first week of school which required kids to eat their "healthy food first".

I've outlined in the slides below as to whose job it is when it comes time to packing lunches and eating food at nutrition breaks at school. This information is derived from an evidence-based model of feeding called Ellyn Satter's Division of Responsibility in Feeding, which helps raise children who are competent eaters and have a good relationship with food.

My response to the parents who contacted me was to be KIND and COMPASSIONATE to teachers. They have a LOT on their plate (as do all of us) and coming in the first week or two of school and causing a big commotion is not going to be helpful for anyone. You can be an advocate through a lens of collaboration and respect. And at the end of the day, they are trying to help your child - we can't expect teachers to be experts at everything, that's simply not fair.

And remember, what you teach at home still does have a very powerful impact on your children, even if they hear different messages at school. So, continue to reinforce what you believe to be true as you work towards raising a child who eats intuitively and has a good relationship with all foods.

#foodfreedom #nondiet #ditchthediet #raisingintuitiveeaters #intuitiveeatingjourney #bodyacceptance #judgementfreezone #haes #bodyneutrality #foodneutrality #mindsetmattersmost
#positiveparenting #kidsnutrition #lunchboxideas #raisinghealthykids #pickyeater #pickyeaters #pickyeating #kwawesome
#wrawesome #kitchenerwaterloo #waterlooregion #kitchenerontario #cambridgeontario #cambridge #guelphontario

Follow Cara
@blueprintnutritionsport

🚩 Save this for when you need ideas to boost pl

🚩 Save this for when you need ideas to boost plant-based protein! 🌱 ⁣
⁣
Whether you’re completely plant-based, or trying to incorporate more plant-based foods into your diet, it’s good to know where you can strategically make a few swaps to get the nutrients you need to meet your goals. 🚴🏼‍♀️ 🏃🏾‍♂️ ⁣
⁣
All of these foods listed are great choices but some will give you more bang for your buck if you want to make sure you’re getting enough protein 💪🏼 (Remember: protein needs for endurance athletes are similar to those for strength-based athletes!) ⁣
⁣
Example:⁣
⁣
🌱You’re back from a long run and want a quick source of protein to start re-fueling. Reach for a glass of soy milk and a handful of pumpkin seeds instead of almond milk.⁣
⁣
🌱You’re making a stir-fry dinner after a tough speed workout. Opt for frozen edamame vs peas to get those muscles to recover faster!⁣
⁣
👇🏼What are YOUR favourite ways to boost the plant protein in your diet?!⁣
⁣
#plantbasedathlete #runsonplants #postrun #eatbetternotless #runnersofinsta #marathonrunner #coucchto5k #canadianrunner #fastwomen #bostonmarathon #runTO #irunthisbody #marathonmom #womenrunning #distancerunner #enduranceathlete #ultramarathon #womenswellness #runlikeamother #runforgood #runnnigislife

Try THIS to switch up the macros in your smoothie…⁣
⁣
If you’re doing heavy mileage; are carb loading for a race; or have a long workout coming up – boost up the carbs:⁣
⁣
🏃🏽‍♀️ Add 1 Tbsp maple syrup or honey⁣
⁣
🏃🏼‍♀️ Add 2-3 dates (try soaking them in hot water first to make the blending easier)⁣
⁣
🏃🏾‍♀️Add an extra serving of fruit⁣
⁣
🏃🏿‍♀️ Use fruit juice or a flavoured milk as the liquid⁣
⁣
During the off-season, or if you’re looking for strength gains, try this:⁣
⁣
💪🏾Add Greek or Skyr yogurt⁣
⁣
💪🏽Add an extra ½ scoop of protein powder⁣
⁣
💪🏼Add 1 scoop (~5 g) of creatine (this should be done on a daily basis if you are looking to maximize creatine stores to increase muscle mass)⁣
⁣
💪Keep fruit to 1 serving and add an extra serving of leafy greens⁣
⁣
P.S. I’m not one for strict macro counting & restricting but I’m all about a (non-obsessive) awareness of what your body needs to meet your goals – paired with nurturing your mind-body connection! ⁣
⁣
🧩 Does that sound like it might be the missing piece of the puzzle for you to hit your next BIG goal?!⁣
⁣
✨I have ONE spot left for a September start in my 1:1 Fast and Fuelled nutrition coaching program. Click link in bio if you want to chat about whether it’s a good fit for you! ⁣
⁣
#blueprintnutritionsport #nutritionforwomen #womenswellness #irunthisbody #momswhorun #marathonmom #fastandfuelled #runinspiration #womenrunning #marathontraining #halfmarathontraining #triathlontraining #enduranceathlete #distancerunner #runninglife #ultramarathon #canadianrunner #fuelforthebody #macros #macrosforrunners⁣

Hey there! 👋🏼 ⁣ ⁣ It’s been a minute

Hey there! 👋🏼 ⁣
⁣
It’s been a minute since I last posted. To be honest, I needed a break after a super busy year – and I’ve been very much enjoying a few weeks of holidays. ☀️ ⁣
⁣
We just got back from a week at the cottage yesterday and I decided to take my new @cieleathletics visor out for a 20k spin this morning (might have been a bit ambitious after limited running this month!). It was also my first 20k run 🏃🏽‍♀️ since my injury(!) and so far, so good! 🤞🏼⁣
⁣
Here’s the breakdown of my run today:⁣
⁣
🏃🏼‍♀️Fuelling: Today I had a few dates with a sprinkle of sea salt beforehand, and then drank about 20 oz throughout the run (could have done more – I usually aim for 2-4 cups or 16-24 oz per hour). I had a mix of @nuunhydration and water. ⁣
⁣
✨ Check out my stories for my favourite tip about how to fuel for an early morning run when you don’t feel eating beforehand!⁣
⁣
⏰ I focused on time vs distance – I find that helps keep the pace slow – which was my main goal for this run – and I think I (somewhat!) succeeded. 🤷🏻‍♀️⁣
⁣
🎶 I personally often run without listening to anything. Occasionally a good podcast or audiobook does the trick, but my day-to-day life is very loud with my energetic 3 and 6 year old kiddos 😂, so having an hour or two of silence is golden 🙏🏼⁣
⁣
😁 Last but not least – I try to smile and say hi to the people I pass along the way. It’s surprising how that can boost your mood when you start to feel tired!⁣
⁣
Tell me below- what are your tips for long run success?! ⁣
⁣
#blueprintnutritionsport #irunthisbody #momswhorun #marathonmom #fastandfuelled #runinspiration #womenrunning #marathontraining #halfmarathontraining #triathlontraining #enduranceathlete #distancerunner #runninglife #ultramarathon #canadianrunner #fuelforthebody #macros #womenwhorun #kwawesome #guelph

🚩 Save THIS for when you need a reminder to re-

🚩 Save THIS for when you need a reminder to re-fuel!⁣
⁣
Training hard in the heat sometimes make me wanna 🤮. Anyone else?! ⁣
⁣
But it’s so important to rehydrate and recover, especially when your training ramps up in this hot weather! ☀️ ⁣
⁣
Remember the 3 R’s to recovery:⁣
⁣
💦 Rehydrate: keep the fluids going after your run, and add some electrolytes (especially salt!) into the mix by adding some salt to your smoothie, grabbing a handful of pretzels or salted nuts, or sipping on a sports drink.⁣
⁣
🏃🏽‍♀️ Refuel: Refill your carb stores so that you’re ready to go at your next session!⁣
⁣
💪🏼Rebuild: Keep your muscles happy and strong by adding a good source of protein!⁣

And remember, recovery continues for the 24 hours after your workout – so continue to fuel with fluids, carbs, and protein throughout the day for optimal recovery results.⁣
⁣
✨Do you want to transform your nutrition plan and relationship with food in order to hit your next PR?! ⁣
⁣
✨Do you want to feel confident knowing that your fuelling plan is taking you to the next level? ⁣
⁣
✨I work with runners and athletes to nourish and fuel your training, feel your best, and improve your relationship with food and body. Interesting in learning more? I have ONLY 1 spot left for an August start in my Fast and Fuelled Nutrition Coaching program! Click link in bio to book a free 30-minute call to see if it’s a good fit for you! ⁣
⁣
#blueprintnutritionsport #hydration #electrolytes #nutritionforwomen #womenswellness #irunthisbody #momswhorun #marathonmom #fastandfuelled #runinspiration #womenrunning #marathontraining #halfmarathontraining #triathlontraining #enduranceathlete #distancerunner #runninglife #ultramarathon #canadianrunner #fuelforthebody #womenrunning #summerrunning #macros⁣