Renov8 Fitness Blog: Learn More About Health, Wellness, Fitness and Nutrition


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food

For the love of PIZZA!!!

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For the love of PIZZA!!!

We love pizza. Do you?

Did you know you can have pizza as often as you want while staying healthy and lean? Here’s how...

  • Whole wheat tortilla
  • 2 TBSP organic pizza sauce
  • A large pile of spinach and arugula blend (obviously, wilts down a lot)
  • Large pinch of shredded Italian cheese blend
  • Sliced tomatoes
  • Garlic powder
  • Dried oregano
  • Hot red pepper flakes (leave these off if you don’t like spicy)

Bake at 350 degrees for approximately 12 minutes. Voila!

We’d also highly recommend adding a protein like grilled or baked Chicken to this.

Give it a try and let us know how you enjoy it!

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Hunger or Craving?

You’d think it would be easy to eat when you're hungry and drink when you're thirsty, but as we all know, it’s not as easy as it sounds. In our day of living we’ve all become accustomed to habits based upon our daily lifestyles. For example, when I worked in the corporate world many years ago, I started drinking coffee each morning because that’s what everyone did. It was an unnecessary habit I started when I arrived at work each day.

Nowadays we’ve lost our true perception of hunger. How do we know if we’re truly hungry or just experiencing a food craving? The key is learning how to recognize the difference between hunger and cravings.

True hunger commonly occurs when you haven’t eaten for a while (a few hours or more). If you’ve gone a really long time without eating, you’ll also notice hunger pangs in your stomach such as rumbling and grumbling. You may feel weak and lightheaded with a possible headache. My husband always knows when I’m hungry because I get cranky, too (commonly referred to as ‘Hangry’).

One important thing to remember about hunger is that the feeling doesn't pass with time. If you’ve waited approximately 15-20 minutes and you’re still feeling the same way, then you really may be hungry. Your body is telling you that you need to eat and satisfy that hunger with food. Just make sure it’s not one type of food you are fixated on, as that may be a craving.

Cravings are usually for one specific ‘comfort’ food such as sweets, salty items, and fatty foods versus just nourishment in general. Cravings are also commonly caused by negative feelings and can be stronger if you’re dieting or restricting specific foods from your nutrition. And for us ladies out there, these cravings intensify during our menstrual cycle and pregnancy. What fun!

Many times we give-in to our cravings to feel better, but it can also put us a through an emotional roller coaster. We feel good while consuming the food item of choice, but then feel guilty afterward. Occasional guilt after over-indulging is normal, however if every single meal is a battle with excessive guilt, regret, and shame, then this might be something more serious.

Cravings can also occur right after we’ve eaten. For example, I commonly crave sweets the moment I’m done eating dinner – that’s my downfall and it’s a true sugar craving! But the most important thing to remember about cravings, is that they will pass with time. When I have those sugar cravings, I sometimes give-in to them, but many times I try to distract myself and eventually forget I even had the craving in the first place.

Try distracting yourself with journaling, exercise, sleeping, working, studying, listening to music, talking to a friend, or anything else that will shift your mindset to a positive new task at hand.

So, the next time you have the desire to eat, stop and try to recognize if it’s hunger or just a craving.

Have a happy, healthy and nutritious day!

Heather Binns Founder, Renov8 Fitness, LLC


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Do You Eat?

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Do You Eat?

Healthy that is....

But what exactly does "healthy" mean?

According to the Merriam-Webster dictionary, healthy means "free from disease or pain," "showing physical, mental, or emotional well-being" and "beneficial to one's physical, mental, or emotional state."

Do you REALLY eat healthy?

I know many times I think I am eating healthy, but when I start logging my food for a couple weeks, I notice that I have slacked. I got caught-up in my old ways of eating too much sugar, not enough protein, not enough vegetables, etc. See, I have the same problem as most people and have to continually remind myself to eat healthy as well.

So how can you REALLY know if you are eating healthy?

I recommend logging your daily food and drink intake for at least 2 weeks to really get a good look into how you eat on a regular basis. You'll most likely be surprised with what you find out. For example:

  • How often do you eat vegetables, lean protein, sugar, processed foods, etc.?
  • How often do you drink alcohol?
  • What is deficient in your nutrition?
  • Do you tend to eat smaller or larger portion sizes?
  • Are you eating only when hungry or are you emotionally eating as well?
  • How much water do you drink each day?
  • How do ingredients make you feel 30 minutes to 48 hours after consumption?
  • And so on...

By putting pen to paper you are actively recording in your brain and keeping your nutrition at the top of your mind. You'll start noticing what you reach for in the refrigerator when it's time you eat versus mindlessly choosing and consuming.

To help make these two weeks of food logging easier for you, keep a pen and paper/notebook with you at all times. Record your intake including food item, quantity, and notes on how you feel or the situation you were in at the time. This is important as snacks are typically consumed unpredictably and, as a result, is impossible to record accurately unless your food log is nearby.

Try to record as precisely as possible every single item that you consume including water, vitamins, condiments, etc. Use a small food scale if you have one, or use standard measuring devices (ex: measuring cups and measuring spoons) to record the quantities consumed as accurately as possible. If you don't eat all of an item as planned, measure what's left and record the difference.

Also record combinations of food separately (ex: 100% lean ground beef, brioche bun, and condiments) and include brand names of food items, or list the contents of homemade items, whenever possible. For packaged items, use labels to determine quantities and ingredients.

Now I admit, this will still feel cumbersome over the 2-week period, but the knowledge you will gain from this experience is ten-fold and well worth the effort. Like I said before, you will most likely be surprised with what you find out. And best of all, you don't need to count calories!

So choose your pen and paper/notebook of preference, determine a start date for logging (ex: Monday, February 12th), and when you are done I would love to hear what you found out. What nutrition habits were you surprised by and what are your plans to adjust them based upon your goals?

Ready, set, go! You got this!

Yours In Fitness, Heather Binns

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