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3 Tips You’ve Probably Never Heard of Before to Help You Drink More Water

August 3, 2019 Leave a Comment

Are you drinking enough water?

You’ve probably heard it a thousand times but are you drinking enough water? Do you feel thirsty right now?

Dehydration is a common issue amongst people, especially during these hot summer months. It is also one of the easiest problems to fix and can have a massive effect on how you feel.

As a Nutrition Coach with Mod3rn Fitness, we ask every single client this question, “How much water do you drink every day?”

Most people are not drinking enough water. They are drinking plenty of coffee, tea and soda, but they are not being conscious of how much water they are drinking and how much they really need to stay hydrated.

How much water do you need to drink?

As a general rule of thumb, I like to recommend our clients drink at least half their body weight in ounces of water every day. So, for example, if you weigh 200 lbs, try drinking about 100 oz of water daily.

Now if you are very physically active or sweating a lot during the day, then you will likely need to increase this amount to stay hydrated.

Why is drinking water so important?

The brain is made up of approx 80% water. Pretty amazing right?! What is also interesting is that if the brain notices a decrease in water by as little as 1%, then you will start to experience a decline in mental cognition, things like memory loss, lack of focus and a declining mood.

Not only that, we need to be drinking enough water to ensure that wastes are adequately removed from our body and that our cells are functioning properly.

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Filed Under: Dairy Free, Desserts, Family, Gluten Free, Kids, Lunch, Refined Sugar Free, Snacks, Uncategorized, Vegan Tagged With: dairy free, Dessert, desserts, drink more water, easy, easy recipe, family, fruit, gluten free, healthy, healthy food, healthy indulgence, healthy lifestyle, healthy living, healthy tips, homemade, kids, quick, quick and easy, quick recipe, refined sugar free, simple, simple recipe, snack, snacks, sugar free, sweet, sweet treat, sweets, vegan, vegetables

Red, White and Blue Cheesecake (Healthy!)

July 2, 2019 2 Comments

It’s Almost July 4!

I am so excited to share this awesome new healthy sweet treat recipe with you, just in time for Fourth of July!

I love looking at Pinterest boards to get inspiration for what to cook for Fourth of July. It is so cute and festive how people find a way to add in a red, white and blue element to their dishes. Of course, some dishes look like A LOT of food coloring has been used! So, I wanted to use some natural ingredients to incorporate red, white and blue into a healthy dessert.

A Favorite Dessert

One of our favorite desserts is cheesecake! We have tried so many different types of cheesecakes, but one of my favorites was a whipped cheesecake. The texture was super light and creamy, kinda like a whipped topping. And after I ate it, I immediately wanted to find a way to make it at home.

Healthy cheesecake
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Filed Under: Desserts, Family, Gluten Free, Kids, Refined Sugar Free Tagged With: almonds, berries, blueberry, cheesecake, cream cheese, dates, Dessert, gluten free, healthy, healthy dessert, healthy indulgence, refined sugar free, strawberry, sweet treat, sweets

My Take on ANZAC Biscuits

April 24, 2019 Leave a Comment

A Childhood Favorite

Did you know that I was born in Australia? Yes! I also lived in New Zealand for a long time. That is why I have a funny accent!

But, that is also why one of my favorite childhood treats are ANZAC biscuits.

ANZAC biscuits, or cookies as you would say in the USA, are a tradition in Australia and New Zealand. Back in the day, women used to bake these biscuits and ship them off to soldiers fighting in the wars overseas. The biscuits traveled well, tasted good, gave the soldiers a lot of energy and reminded them of home.

ANZAC biscuits
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Filed Under: Baked goods, Dairy Free, Desserts, Gluten Free, Kids, Refined Sugar Free, Snacks, Vegan Tagged With: australia, baked goods, baking, cookie, cookies, easy recipe, gluten free, healthy baking, new zealand, sweet treat, sweets, vegan

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About Me!

Hey y'all! I'm Renata - a wife, mama, and foodie with a love of delicious, healthy food...yum! Eating good food, that happens to be good for you, is my passion in life. Let me show you how!

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Instagram post 2197805188585602335_423546787 These Chocolate Gingerbread Pancakes turned out so good!
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As y’all know, I love to make protein pancakes so I wanted to shake things up a little by using chocolate protein powder and some gingerbread spices. 😋
And I have to say, these pancakes are delicious! The boys loved them too!
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This quick and easy recipe is gonna be a lifesaver when you need a speedy breakfast this holiday season. Can’t wait to share this recipe!
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What’s your fave holiday flavors? Maybe I can make a pancake for it!
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#proteinpancakes #chocoholics #gingerbreadspices
Instagram post 2197087999460971906_423546787 Ever struggle with feeling like people don’t understand you?
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I’ve definitely been there. And sometimes it’s really hard to maintain your focus and confidence when that happens. 💫
But this quote from the one and only @msrachelhollis totally hit me right in the feels. 💫
Sometimes, people won’t understand you. Sometimes, people won’t support you. No matter how much you might want them to. AND THAT IS OK. The point is that you keep going anyway! You keep chasing the dream, working harder, testing new ideas, because it is what you want. And the best person to support you through this whole journey, is YOU. 💫
Keep striving. You got this. 
#keepgoing #begreatanyway #thisisyourtime
Instagram post 2197070034745308974_423546787 Cranberry Lemon Scones!
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I love having a warm baked good with a hot cuppa tea. And these Cranberry Lemon Scones totally hit the spot!
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The chewy cranberries, the bright lemon zest all nestled in the flaky scones are the best combo. These are the most flavorful scones!
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These scones are also gluten free and can be made vegan too!
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Have you ever made scones at home before? Let me know in the comments below! 😋❤️😋❤️
#glutenfreerecipes #cranberrylemon #homemadescones
Instagram post 2196329621541434752_423546787 Do you struggle with how to stay healthy during the holidays??? I have totally been there!
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Thank goodness for @bestcompanyusa and all the amazing experts who are sharing their insights and tips to help us stay healthy during the holidays!
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There are so many awesome tips in this article! And I’m so thankful to be able to provide a few of my own recommendations for how to incorporate some delish fruits, veggies, grains and proteins into your diet too!
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Check out the full article at the link in my bio! And a huge thank you to @bestcompanyusa and Ben Smith for including me in this article!
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#healthychoicesmatter #healthyduringtheholidays #holidaytips #stayinghealthy
Instagram post 2195570158060624316_423546787 CHRISTMAS SWEETS!!!
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I am soooo excited to share this recipe for Christmas Cake Rolls! Think Christmas or Fruit Cake but in cinnamon roll form. These decadent looking sweets are actually gluten free and refined sugar free. So it’s the kind of sweets that you can feel good about eating!
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This recipe will be in my upcoming Christmas Sweets Ebook coming out reeeeeaallly soon!!!
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What’s your fave Christmas treat? I’d love to make a healthy version of it!
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#christmassweets #comingsoon #glutenfreerecipes #sugarfreelife
Instagram post 2194901280875785346_423546787 What is influencing your choices? Your hopes or your fears?
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Sometimes we just need a reminder to shift our perspectives so that we can stop acting out of fear and start intentionally creating the life that you’ve always dreamed of.
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Fear or hope. The choice is yours. 🤗❤️💫
#sundaythoughts #fearorhope #createyourbestlife
Instagram post 2193943887719323208_423546787 The Candy Cane Market was a success!!!
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A huge thank you to everyone that came out to support all the amazing vendors here including myself! We are sold out of every single item!
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If you’d like to get your hands on some holiday chocolate boxes, slide into my DMs and I’ll deliver to you at no extra charge if you’re in the Houston area.
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My 3 flavors are Dark Chocolate, Pecan Dark Chocolate and Candy Cane White Chocolate. Order today and treat yourself and the ones you love with some handmade chocolates! 🤗❤️🍫
#candycanemarket #christmasmarkets #handmadechocolates
Instagram post 2193496907696053756_423546787 These chocolates are ready for their debut!
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Join me tomorrow at the Candy Cane Market at Cane Island from 11 am - 5 pm! I’ll be sharing all things chocolate including these beautiful handmade chocolates in 3 different flavors: dark chocolate, pecan dark chocolate and candy cane white chocolate. 🍫
Which one will be your favorite??? 😋❤️🍫
#handmadechocolate #candycanemarket #chocoholics
Instagram post 2192760178508837507_423546787 Candy Cane White Chocolates!
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So excited/nervous about the Candy Cane Market this Saturday! These chocolates are just one of the chocolates I’ll be selling. Plus you get to taste these yummy handmade chocolates too!
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If you’re in the Houston area, come over to the Candy Cane Market on Cane Island on Saturday morning! DM me if you’d like more details!
🤗❤️🎄
#candycane #whitechocolates #handmadechocolate
Instagram post 2191976112759126225_423546787 Woohooo!!! It’s Healthy Puppy Chow!!!
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That crunchy, sweet and totally addictive party snack just got leveled up! My sweet friend and new mama @amanda_quirk asked for a healthier version of puppy chow so how could I say no to woman with an infant???
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But seriously, this puppy chow is coated with my fave flavor combo, chocolate and peanut butter. And it’s soooo easy to make too!
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Check out the recipe at NourishwithRenata.com or click the link in my bio! And a huge thank you to Amanda for suggesting this recipe!!! You’re amazing!!! 😋❤️🍫
#puppychow #healthified #partysnacks
Instagram post 2190569189140834322_423546787 Looking for some new kitchen knives and missed out on Cyber Monday deals?
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Don’t worry! I got you covered with these awesome kitchen knives that are strong, durable and won’t break the bank!
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Check out this list of High Quality Kitchen Knives on Toast Fried! I’ve recommended 3 knives that everyone should have in their kitchen and they can all be ordered on Amazon!
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And don’t forget, an awesome chefs knife is a great gift for the foodie in your life!
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Click the link in my bio for the full list! And a huge thanks to Ben from Toast Fried for this incredible feature!
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#chefsknives #foodiegifts #kitchengifts #feature
Instagram post 2189833454204769330_423546787 You know what is the hardest word for me to hear? “No”.
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What’s funny is that I hear that word every single day. I might be getting rejected for a feature or someone doesn’t respond to an email or someone doesn’t want to buy my products or services. They tell me that simple word. No.
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For awhile, I was letting that word get me down. I couldn’t figure out what I was doing wrong. Why didn’t they tell me ‘yes’? Why was I always hearing “no”?
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It got to the point where I felt like I should just throw in the towel. Maybe I’m not as good as I thought I was. And I should just give up. Just quit on myself and give up.
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But today, I’ve been hearing one message being echoed around me. One was in the book Think and Grow Rich by Napoleon Hill, one was a @marieforleo podcast episode and another was an IGTV from the incomparable @msrachelhollis .
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“Don’t give up. Stand back up. Go again.”
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There are always going to be times where we fall down, lose our faith or just plain lose. But I’m starting to understand that falling down doesn’t mean failing. Being told No doesn’t mean you’re failing. It means that there is something to learn here. Something you can grow from or improve upon.
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So if you are feeling low right now, like you just can’t seem to reach that goal or you should be further along than you are or have fallen down due to one of life’s many trials, I see you. I hear you. And I encourage you to stand back up. And go again. I am. And so can you. 🤗❤️💫
#dontgiveuponyou #standbackup #goagain
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