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Everything you think you know about healthy eating - could it be making you gain weight and tired?

Updated: Oct 27, 2021

Do you feel that everywhere you look and read, it has something to do nutrition, diets, fitness and everything is different? One expert says, this do this, eat that, another one says no, do this, eat that...I know it can all be so confusing.

I am here to just give you some facts, and very easy changes you can make.

You are what you eat and drink - we have all heard this...but do you believe it? Well that is one you should believe.

The calories in, calories out philosophy is being drowned out with research on other factors that may be just as important. You can certainly count calories, but more attention should be put on what you eat. Ideally you need a varied diet of minimally -processed foods (fewer packaged/ready-to-eat foods). This concept is paramount for weight loss, energy, and overall health and wellness.

Every day, every meal should be a mix of colourful foods, that will give you fiber, antioxidants, vitamins and minerals. Ensure you have enough protein (yes especially you vegans), as this will increase your metabolism and help balance blood sugars that contribute to highs and lows in energy levels. Eat healthy fats and oils, there's a reason why some fatty acids are called "essential" - you need them as building blocks for your hormones and brain as well as to be able to absorb essential fat-soluble vitamins fro your uber-healthy salads...Extra virgin olive and coconut oil, organic egg yolks and organic grass fed meats are foods you should eat when possible.

Eat your food slowly, do not eat when you are rushed, or distracted. This will put your gastro system in a sympathetic state, and you want to eat in a parasympathetic state. So eat mindfully, enjoy the food, chew often and taste your food. If you eat smaller bites, and savour every bite, you will notice how it smells, taste and the texture. Breathe...

In doing this, it gives your digestive system time to prepare for digestion and to secrete necessary enzymes to break down your food properly. Eating slowly can also increase weight loss, because it has been proven you eat less. Did you know it takes 20 minutes for your brain to know that your stomach is full? So enjoy :)

So the moral of this article is not only to consider how much you eat, but also what and how you eat it.

Here is a great smoothie recipe that is full of veggies, chia seeds and fruit..yummy :)

Green Pineapple Smoothie


1 cup frozen Pineapple

1 cup Baby Spinach

3/4 cup water

1/2 Green Apple (peeled and chopped)

1/4 Cucumber (chopped)

1/2 Lime (juiced)

1/2 Avocado (peeled)


Add all ingredients to a blender and blend until smooth. Pout into a glass and enjoy!


No spinach, use Kale instead

For a thicker smoothie add ice.

In Good Health, Wellness, and Love,

Donna Rivard

Want to learn more about feeling better and get a personalized meal plan? Contact me directly at

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Click on my home page and book FREE consult today. Discovery | WellnessByTheWater

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