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

Have you ever wondered what to do when well-meanin

Have you ever wondered what to do when well-meaning family overindulge the kids?

Well, hopefully I can answer this question for you TOMORROW with the help of my friend and colleague Nita Sharda over @happyhealthyeaters !

I'll be on LIVE with Nita Wednesday July 21st at 3:15 p.m. ET (2:15 p.m. CT) on their IG page as linked above. Go follow them now and don't forget to set an alarm for tomorrow so you don't miss it! ⏰

P.S. If you have some questions that you want answered but can't make the live tomorrow, please drop them in the comments below and I'll try to answer as many of them as possible!

✨ And don't forget to tag a friend below who might also find this info sesh helpful! 😉 👇🏽

#raisingintuitiveeaters #raisingcompetenteaters #intuitiveeatingofficial #motherhoodrising #divisionofresponsibility #nondietdietitian #feedingkids #feedinglittles #blueprintnutritionkids #kwawesome #canadianmom #parentingtips #parenting101 #positiveparenting #dietitianmom #momlife #dadlife #raisingsons #raisingdaughters #morethanfood #haes

🧐 Do your kids eat fresh veggies from the garde

🧐 Do your kids eat fresh veggies from the garden but refuse at the table?!

If I had a dollar for every time a parent told me that their child eats veggies from their garden (right in the garden!) but will not eat them at the table, I'd be rich! 💵 (P.S. I'd also have to pay myself as this is sometimes the case with my oldest!)

I'm breaking down a couple of reasons why this may be in the slides and how to move your child's excitement of "garden veggie eating" to the table!

✨ Don't lose hope! This is actually a great step that you will see along the way to your child learning to like new foods.✨

#vegetablegarden #gardeninglife #gardeningwithkids #learningeater #veggielife #foodlandontario #raisingcompetenteaters #raisingintuitiveeaters #divisionofresponsibility #pickyeaters #pickyeating #parentingtips #parenting101 #feedinglittles #feedingkids #dietitianmom #motherhoodrising #kwawesome #blueprintnutritionkids

If you have an extreme picky eater, big outdoor ga

If you have an extreme picky eater, big outdoor gatherings are not always fun 🙁

First, let me acknowledge how hard this is. Having an extreme picky eater is not the same as having a child who doesn't like veggies but eats other foods.

Setting yourself up for success at a BBQ or potluck with look different if you have an extreme picky eater than your typical 'garden variety' picky eater.

I've listed 3 tips or things to think about to make this easier for you and your child.

✨And if you're looking for more help, please reach out. We're a DM away or book your call with us to find out more! [Link in bio].

#summerBBQ #poolparty #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

But what if my kid just eats fruit all summer long

But what if my kid just eats fruit all summer long?!?! 🤷🏽‍♀️🍓🍒🍑🍇🍊

There's nothing better than Ontario fruit in the summer, IMO! I basically wait all year for the 2 months in the summer when fruit is local and in season here!

Does your kiddo just LOVE all the fruit?

Are you worried that they eat too much of it?

What else do you want to know about fruit?

I've tried to answer the most commonly asked questions I get about fruit in the summer in this post.

What are your questions?!?!

#foodlandontario #goodthingsgrowinontario #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

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Follow Cara
@blueprintnutritionsport

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

🚩 Save THIS for when you need a reminder to re-fuel!⁣
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Training hard in the heat sometimes make me wanna 🤮. Anyone else?! ⁣
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But it’s so important to rehydrate and recover, especially when your training ramps up in this hot weather! ☀️ ⁣
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Remember the 3 R’s to recovery:⁣
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💦 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.⁣
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🏃🏽‍♀️ Refuel: Refill your carb stores so that you’re ready to go at your next session!⁣
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💪🏼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.⁣
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✨Do you want to transform your nutrition plan and relationship with food in order to hit your next PR?! ⁣
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✨Do you want to feel confident knowing that your fuelling plan is taking you to the next level? ⁣
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✨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! ⁣
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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 #macros⁣

🚩THIS is one key to fewer cravings! ⁣ ⁣ You

🚩THIS is one key to fewer cravings! ⁣
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You may be surprised at how much protein you actually need at breakfast. ⁣
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Most athletes over-do protein later on in the day, and under-do protein in the morning. They key is to balance out your protein intake throughout the day.⁣
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For most athletes, getting about 20-30 grams of protein at breakfast is a great goal. ⁣
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Some of the benefits:⁣
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💪🏼Regulated blood sugars and hormones (and fewer cravings as a result!)⁣
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💪🏼Less of an afternoon crash⁣
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💪🏼Better recovery from exercise⁣
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Here are a couple ideas to get you started!⁣
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What’s YOUR favourite high protein breakfast? ⁣
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🚩Save this post for when you need some new ideas!⁣
⁣
✨Do you want to transform your diet and relationship with food and hit your next PR?! 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? Click link in bio to book a free 30-minute call to discuss your goals!⁣
⁣
#blueprintnutritionsport #macros #nutritionforwomen #womenswellness #irunthisbody #momswhorun #marathonmom #fastandfuelled #protein #womenrunning #marathontraining #halfmarathontraining #triathlontraining #enduranceathlete #distancerunner #runninglife #ultramarathon #canadianrunner #fuelforthebody #momswhorunandlift #breakfastideas #breakfastrecipes ⁣

THIS 🚩 is key to remember when you feel like ju

THIS 🚩 is key to remember when you feel like jumping on the latest diet trend to lose a few pounds!⁣
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Fueling your training and nourishing your body = less injury, better performance, harder training sessions, better recovery, hitting those PRs! 💪🏼⁣
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Losing weight at the risk of under-fuelling = increased risk of injury, illness, fatigue, less training, poor recovery, missing that PR 😩⁣
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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!⁣
⁣
#blueprintnutritionsport #irunthisbody #momswhorun #marathonmom #fastandfuelled #runinspiration #womenrunning #marathontraining #halfmarathontraining #triathlontraining #enduranceathlete #distancerunner #runninglife #ultramarathon #canadianrunner #fuelforthebody #macros #womenwhorun #kwawesome #guelph ⁣

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 ⁣