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

Want to know the #1 biggest mistake parents make w

Want to know the #1 biggest mistake parents make when feeding their kids?
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Not getting professional help sooner! ⁣
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Many of the parents in my 1:1 coaching program and online group program say that they wish they would have started sooner because feeling confident knowing HOW to feed their kids has literally changed their lives!

I often see parents wait until their breaking point to seek help. The average time parents struggle before reaching out for my help is 2 to 7 years! That’s a whole lotta stressful meals!
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As a parent myself, I get it – oftentimes we seek out the help of other parents, friends, or blog posts and social media before actually getting the professional help we need. We assume that our feeding struggles are just a “stage” and it will disappear sooner than later.

But here’s the truth. It often doesn’t fix itself. It usually gets worse.😔
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As someone with a nutrition degree, who has 2 children of her own (one that was a picky eater - turned adventurous eater), and who has helped many other parents make the same transformation, I help families create a personalized feeding plan (that doesn't involve bribing or pressure) to stop mealtime battles.
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And now I want to help you cut through the chaos, and figure out an actual plan that will work for YOU and your family! 👍🏼⁣ 2020 has been a total mess and there’s so many things that feel out of our control right now, but feeding your kids doesn’t have to be one of those things.
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That’s why I’m doing something I’ve never done before and opening up 3 spots TOMORROW (and every subsequent Tuesday!) for a complimentary 30 minute Fix your Frustration call with me. 🤩⁣
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During this 30 minute call we’ll:⁣
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✅ Discuss what’s making you feel most frustrated at mealtimes right now. ⁣
✅ Identify the things that are holding you back from feeling calm at the dinner table.
✅ Map out a few simple action steps you can take right away to decrease stress at meals.
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✨ Want in? Don’t overthink this – click the link in my bio to book your complimentary call. ⁣
✨ There’s only 3 spots available this week and they’re first come first serve, so go snag one now before they’re gone!

A few personal reflections on this Global Women's

A few personal reflections on this Global Women's Entrepreneurship Day ...

Starting a business was something that I had never dreamed of doing. In fact, I wanted to work at a tertiary level children's hospital for my career. I loved being a part of a team, working with other RDs and children.

But then I became a mother to 2 beautiful babies, endured years of postpartum anxiety and lost my mother-in-law from brain cancer within the span of 3 years. My world changed and so did my priorities.

Opening Blueprint Nutrition in 2016 was a matter of keeping my RD license after I left the hospital. I started the business with $3,000 - bought a laptop, developed my own website and got a few professional photos. I really didn't know what I was doing or where I was going. But somehow, it made sense in the moment.

Right away I realized that if I was going to do this well and really enjoy myself, I wanted to have a partner. I believe that I'm my best self when I work alongside others.

In my career leading up to this point I had two colleagues, mentors and friends that I really looked up to - Cara and Heather. And now I have to pinch myself that I get to work alongside these two extremely talented, driven and humble women in this business that we get to shape together.

But there have been a host of other women who have helped me to get to this point:

💜 My mom - who is ALWAYS helping me with the kids, making sure my house isn't a complete disaster and talking to me whenever I need to vent. You're my rock.

💜 My mother-in-law - you left this earth too soon; you were my #1 cheerleader; your monetary gift to start this business has enabled me to help so many people. Your legacy lives on.

💜 My church girlfriends (you know who you are!) Thanks for your endless support, encouragement and prayers.

💜 Other female leaders I've met along the way - strong female leadership inspires me every day.

My 2009 newly accredited dietitian self would have never guessed that she'd be an entrepreneur. But wow! Is my 2020 self so glad that God has directed my steps this to where I am today.

Do you freak out when a barely touched lunchbox co

Do you freak out when a barely touched lunchbox comes home? 😤 😡

If I'm being honest here, I used to freak out on the inside a lot (and if I’m being brutally honest, I still have my days every so often).

My oldest has come a long way over the years as a learning eater. As I changed my approach back in his toddler years, I have seen massive gains! He enjoys so many different foods - naturally learning to like foods including sardines, olives and salad without ANY pressure. Most importantly, we have such lovely and stress-free family meals together.

But school lunch is still hard.

His lunch box at most is half eaten despite helping to pack it and even requesting what goes inside. Foods he gladly eats and enjoys at home are not eaten at school. We’ve looked at this from many angles and tried many different things without much change.

It used to bother me a lot. But why?🧐 Why was it SO hard to trust my child’s appetite?🤷🏽‍♀️

For me, it was related to preconceived notions about "proper" portion sizes. I also caught the comparison bug - comparing his appetite to his younger sibling's hearty appetite.

💥 But here’s the thing! Appetite varies from meal to meal and day to day. My child is growing well and into the body that was uniquely designed for him. So, I can trust he is eating enough for his unique needs.

Here are a few reasons why it might be hard for you to trust your child’s appetite.

📌 Comparison: your child eats more or less than other children his or her age
📌 Parental concern: about your child’s body size or foods eaten; pre-conceived notions about what is the "right" amount or types of food to eat or "best" body size
📌 Parental history: your experience with being judged about body size or appetite
📌 Child bullying: about your child's size or appetite
📌 Medical opinion: being told by a health care provider that your child is too big or too small

There are certainly many more we could explore.
Which of these reasons resonates with you? Let me know below👇🏽 or jump over to my facebook group and let’s continue the conversation!

Do you REALLY trust your child’s appetite? 🙉

Do you REALLY trust your child’s appetite? 🙉

I talk to a lot of parents in the work that I do. When I jump on a call with a parent who is having a hard time at home feeding their child (for any number of different reasons) I often hear “I know he doesn’t eat enough at lunch” or “I know she is eating way more than she needs”.

Please know that it is so incredibly common not to fully trust your child’s appetite. It’s normal to have fears about under or overconsumption of foods. You’re not alone.

However, just because it’s normal doesn’t mean it’s helpful. In fact, lack of trust in your child’s appetite adds fuel to the existing feeding fires. 🔥

What we (society) really need to do here is to create a new normal around feeding kids. 👏🏾

Is it possible to make it the “norm” that we trust our children to decide how much they want to eat when we provide structured meals and snacks?

Gosh, I sure hope so!

In my work with clients I use a trust-based approach to feeding. Why? Because it’s backed with evidence that it not only helps kids to become adventurous eaters but most importantly, allows them to be intuitive eaters. They stay tuned into their innate hunger and fullness cues. In doing so, we set them up the best we can to have a good relationship with all foods.

✨ Who’s ready to create a new normal with me? 👊🏼 Now is the time to make changes. I've still got some coaching spots left for the year (and if you have health benefits to use up for 2020, now is the time to use them!)

#dietitiansofinstagram #pediatricdietitian #feedingmyfamily #feedingkids #feedinglittles #pickyeater #pickyeaters #pickyeating #longtermgoals #positiveparenting #divisionofresponsibility #feedingtherapy #toddlermomlife #millenialmom #sahmomlife #sahm #wahm #wahmlife #canadianmom #parenting101 #parentingtips #parentinglife #kwawesome #wrawesome #kwmoms #guelphmoms #burlingtonmoms #torontomoms #blueprintnutritionkids

Follow Cara
@blueprintnutritionsport

Want to know the biggest mistake runners make with

Want to know the biggest mistake runners make with their diet? 🏃🏽‍♀️⁣
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Not getting professional help sooner! ⁣
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Many of the clients in my 1:1 performance nutrition coaching program say that they wish they would have started sooner because fueling properly has helped them run faster, train better, and feel more confident. 🙌🏼⁣
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I often see runners try different trends or fads, read every last article about nutrition in Runner’s World, and scour other runner’s Insta posts. ⁣
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As a runner myself, I get it – we often talk to our training partners about what they eat before a run, what to do about our digestive issues, or what type of gels or drinks to take during the run. 🤷🏻‍♀️⁣
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But you want in on a secret? 🤫 ⁣
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No two runners are the same. So what works for your training partner, likely won’t work exactly the same for you. ⁣
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As someone with a nutrition degree who has run 12 full marathons, BQ’d multiple times, and helped many other athletes do the same, I help my clients create a personalized fueling plan that helps give their performance a major boost. 🏅⁣
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And now I want to help you cut through the confusion, stop the trial and error approach and figure out an actual plan that will work for YOU (not that runner on Insta). 👍🏼⁣
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That’s why I’m doing something I’ve never done before and opening up 3 spots next week for a complimentary 30 minute Performance Pick-Me-Up coaching session. 🤩⁣
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During this 30 minute call we’ll:⁣
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✅ Discuss your running goals for the next year⁣
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✅ Identify the things that are holding you back from feeling fueled and fast⁣
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✅ Map out simple & individualized action steps you can take right away that’ll help you fuel better and hit those PRs⁣
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✨Want in? Don’t overthink this – click the link in bio to book your complimentary call. ⁣
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✨There’s only 3 spots available this week and they’re first come first serve, so go snag one now before they’re gone.⁣
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✨I look forward to chatting on the other side!⁣

Do you get enough calcium? 🦴 ⁣ ⁣ Calcium is

Do you get enough calcium? 🦴 ⁣
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Calcium is the bone and muscle health superstar and for that reason, is super important for athletes. 🏃🏽‍♀️🙌🏼⁣
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If you eat dairy products, it can be easier to get enough calcium from your diet. Dairy does provide a highly absorbable form of the stuff. But not everyone can tolerate dairy, and others choose not to eat it.⁣
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🌱 Plant-based athletes can also get enough calcium, but plant-based sources of calcium are not always as well absorbed due to other nutrients, such as oxalates, which can inhibit absorption. ⁣
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A few tips to boost up your plant-based calcium?⁣
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✅ Choose veggies that are low in oxalates and higher in calcium like kale and broccoli.⁣
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✅ Try steaming greens and veggies to reduce the oxalate content and increase calcium absorption.⁣
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✅ Swap your peanut butter for almond butter for more calcium⁣
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✅ Make sure that any plant milks you’re drinking (eg soy, almond, rice, oat) are fortified with calcium (and then give them a little shake before your pour because the calcium sometimes settles at the bottom).⁣
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✨ When I work with clients, I provide an in-depth assessment of your current eating habits and nutrient intake and we work towards a fueling plan that is sustainable, life-giving, and performance-boosting. ⁣
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✨Sound like something you’re ready for? Click link in bio and sign up for a complimentary clarity call!⁣
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#blueprintnutritionsport #performancenutrition #womenwhorun #momswhorun #motherrunner #marathonmom #endurancetraining #fallrunning #runchat #calcium #bonehealth #runningismytherapy #plantbasedathlete #veganrunner #dairyfree #marathontraining #halfmarathontraining #couchto5k #newbierunner ⁣

🏅 I spend a lot of time developing a pre-race p

🏅 I spend a lot of time developing a pre-race plan with all my clients. And as someone who’s run 12 marathons and helped multiple clients do the same, I know a thing or two about how you can set yourself up for success on the big day.⁣
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Granted, racing hasn’t been happening to the same degree it usually does, but virtual races and self-made races are definitely still keeping the competitive spirit alive and well. And in-person races WILL happen again, and you want to be ready when they do! 🙌🏼 ⁣
When I work with my clients, we practice all our pre-run nutrition during training, and then ensure that we have a solid pre-race plan for the big day. ⁣
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We develop a taper week plan to ensure that we are maximizing carbohydrate stores, hydration, and electrolytes so that you are able to run faster, avoid bonking, and minimize GI issues on race day. ⁣
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What my clients walk away with, is the confidence that they have an individualized tried and true solid nutrition plan that works for them, and that they can use for their taper weeks and races for the upcoming seasons. ⁣
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✨ Do you want a customized fueling plan that'll give you confidence that your body has all the nutrition and fuel it needs to help you achieve your goals? Click the link in bio to book a free 20 minute clarity call!⁣
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#blueprintnutritionsport #performancenutrition #enduranceathlete #ditchthediet #runnersfuel #momswhorun #motherrunner #fitnessfuel #runningismytherapy #marathontraining #halfmarathontraining #triathlontraining #couchto5k #runchat #womenwhorun #everydayathlete #marathonmom ⁣

🙋🏼‍♀️ Where are my afternoon or evenin

🙋🏼‍♀️ Where are my afternoon or evening runners at?!⁣
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When I start working with clients, they’re often eating lunch at noon, and then nothing before their after-work run, OR they intended not to eat anything, but then the afternoon cravings hit and they raided their kid’s Halloween treats or hit the local Starbucks for a hit of caffeine and sugar. 🤷🏻‍♀️⁣
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If you’re an after/work runner, it’s critical to plan ahead for an afternoon snack to help you fuel your run. Here’s how:⁣
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Start with a balanced lunch (carbs, protein, fat) ⁣
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Then try to have a protein & carb snack about 1-2 hours before the run. You can definitely include caffeine as part of this snack to help you power through and add a little boost to your workout!  ⁣
If you’re not in the habit of having a snack mid-afternoon, set a timer to remind yourself to have it. Trust me, your future self will thank you! 👍🏼⁣
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Say good-bye to afternoon and evening cravings and hello to feeling great during your run! 🏃🏽‍♀️⁣
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Looking for more fueling ideas? ⁣
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My 1:1 performance nutrition coaching program gives you all the tools you need, and customized fueling plans to give you confidence in your diet choices and help you train and perform your best.⁣
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✨ Ready to take a deep dive into your fueling plan? Click link in bio to book a free 20 minute clarity call!⁣
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#blueprintnutritionsport #performancenutrition #enduranceathlete #ditchthediet #runnersfuel #momswhorun #motherrunner #fitnessfuel #runningismytherapy #marathontraining #halfmarathontraining #triathlontraining #couchto5k #runchat #womenwhorun #everydayathlete #marathonmom ⁣