Tag: Health Coach

2 Health Nuts Offer Advice on Avoiding Nutritional WAISTlands While Traveling



Over the next few months, the “2 Health Nuts” will be doing some traveling for business…by plane, train, and automobile. We get this question a lot, and one that we are constantly finding solutions to as well – “How can I eat healthy, and inexpensively, when traveling?”

What’s New With 2 Health Nuts & A Kale-Brussel Sprout Hybrid Superfood? What!



from our friends – 2 Health Nuts

Lot’s happening for the “2 Health Nuts;” yes, while we have been quiet on Facebook its only because we are “behind the scenes” gearing up for a FABULOUS couple of months. Looking for a sneak peek? Hmm, while our lips are sealed for right now, here is a little showcase of what we have been testing out in the kitchen…this is our “throwback” to this past week!

– Hummus, hummus, and more hummus! Trying out some new varieties (by curiosity and request). These have been in quite the demand…let us know if you want to get in on the action.

The 2 Health Nuts Take it Beyond “Yes” and “No” “Approved” Foods and Fantasy Fitness

2 Health Nuts stretch and strengthen in stripes...and with pretty Orla Kelly mats.
2 Health Nuts stretch and strengthen in stripes…and with pretty Orla Kelly mats.

from our friends the 2 Health Nuts~

Still thinking about your “New Year’s Resolution?” Are you finding it hard to take the first step towards changing your behaviors & making that mindset switch?

Let the “2 Health Nuts” assist and guide you on your journey towards a sustainable and realistic change. IDEA Fitness Journal recently published an article on weight loss and happiness. “People often begin a weight loss journey with high hopes that once they reach their goal, their quality of life will improve.” Recent studies are now suggesting this is not the “golden ticket” to a happier, healthier life.

This research is exactly in line with what we, the 2 Health Nuts, advocate and educate our clients on every day. In the article, IDEA asked North Carolina fitness director, Leslie Ann Quillen, her thoughts. Her response: “promote, and focus, on quality of life improvements in ways that do not involve the scale.” Oh Leslie, we are right there with you!

Our Behavioral Change and Mindset Coaching goes deep…we mean really deep. Beyond “yes” and “no” “approved” foods, or how long you should be working out, we want to find out about YOU. Everyone is different; sure, the skeleton of our program may be the same for participants, but that’s just it, a simple outline to follow. The content and literature we educate on will vary for each client. No two programs will look the same. They are unique, just like you.

We are three weeks away from our February 1st start. There is plenty of time to still register! If we still have not gotten your attention, here are some tips that Leslie offers, and one’s that we will really GO DEEP with throughout the program. Remember, there are lots of ways to register – multiple links through Facebook or feel free to email/message us for more details.

1. Act as if you are already there. It is that simple – “get up every day and act as if you are living in your ideal body, at your desired body composition, and do the things that lean, fit individuals do.”

2. Non-scale victories are the BEST. Our self-worth & success should not be defined by the numbers on a battery operated machine. While we know it is hard, we need to look beyond this and focus on the benefits of healthy living (big-picture Health Nuts). What does this look like? Well, it can be many things…you define. Track progress by means of before and after pictures; master a challenging strength or yoga move; run your first race; strive to make fat-loss friendly meals 5 or 6 days per week.

3. No more negative self-talk…‪#‎begrateful‬ Sure, we all have our vices; “I wish I looked like Jennifer Aniston” or “If only I could have 6-pack abs, I would be so much happier.” Yes, we have all been there, or are still there, but where is this getting us? Instead, focus on being grateful for what you do have and are able to do! “I may not have 6-pack abs but I can hold my plank position, with perfect form, for 1 minute.”


“Wear It or Eat It” from 2 Health Nuts & a Mom



from our friends, 2 Health Nuts:

Phew, the Holiday hustle has started to settle down…we hope all of you had a fabulous, festive season with family, friends, and loved ones. The “2 Health Nuts & a Mom” wish all of our followers, near and far, a very Happy, Healthy New Year.

This post is one we have been waiting (patiently) to blog about. We thought it would be fun to share once everyone returned to their “normal” schedules and routine. Side note: what defines “normal” anymore? 🙂

A Christmas Eve Workout, Brussel Sprout News Flash & Couple of Tasty Recipes From the 2 Health Nuts

Since today is 12/24/2014, this inspired our creation: 12 exercises, 24 seconds to recover between each round, 20 minutes 14 seconds
Since today is 12/24/2014, this inspired our creation:
12 exercises, 24 seconds to recover between each round, 20 minutes 14 seconds

Our friends, 2 Health Nuts, were up and going at the nutty 5am hour with a kick start Christmas Even workout.  Their goal was to post every couple of hours with a motivational push to get up, out and moving. The good news is, this doesn’t have to be done at 5am.  You can do it now, or after your cup o’ Joe.  Make sure you read all the way through to be rewarded with a tasty treat!

2 Health Nuts Offer a Healthier ‘Milk & Cookie’ Treat to Leave for Santa



a note from the 2 Health Nuts:

The countdown begins…1 week until Santa Claus comes to town! In keeping with our “Thursday Treat” mantra, we wanted to provide you with a healthier alternative to the usual cookies and milk left for the “big guy” on Christmas Eve. Once again, we give credit to the fabulous Diane Sanfilippo for the fabulous recipe!

“Fig Brownies”

3/4 cup unsalted butter, ghee, or coconut oil, melted, plus additional for greasing dish
1 tsp. organic, all-natural vanilla extract
3 large eggs, beaten
1 cup honey
1 tsp. lemon juice
2 1/2 cups blanched almond flour
1 1/2 cups organic cocoa powder
1 tsp. baking soda
1 cup chopped dried figs

1. Preheat the oven to 350 degrees. Grease a 9-inch-square glass or ceramic baking dish.
2. In a medium bowl, whisk together the melted fat, vanilla, eggs, honey, and lemon juice until well combined.
3. In a small bowl, mix the almond flour, cocoa, and baking soda. Add the dry mixture to the wet and stir until well combined. Stir in the figs and pour the mixture into the prepared baking dish.
4. Bake for 30 minutes, or until a knife inserted in the center comes out clean. Remove from the oven and cool in the baking dish for 30 minutes.
5. Cut into squares before serving.

Serves 18 small, or 9 large, brownies; perfect to share with family, friends, Santa, and his elves!



Exclusive Sneak Peek at Hummtastic Hummus from 2 Health Nuts



The “2 Health Nuts” are “nutty” for hummus! Looking for the perfect hostess or teacher gift? Maybe you simply want to treat yourself? Take a peek at the newest addition to the 2 Health Nuts family…coming 2015! Let’s just say, its HUMMTASTIC! Check out their Facebook page for more details!


Thursday Treats from 2 Health Nuts – Healthier Holiday Goodies




A Note from our 2 Health Nuts Janine Serio & Daria Shaw:

It’s that time of year for cookie baking, fruit cake making, and egg nog partaking. Sure, it only happens once a year, and it can be a built in “treat,” but too much of your “once a year” vice is never a good thing, right? We have all been there…”I will only sample” or “just one glass.” Before we know it, we are a few cookies shy of our record consumption and the few glasses of “nog” have left us with a tummy ache (and a major head ache).

While the 2 Health Nuts are not as fond of the fruit cake or creamy Christmas concoction, this does not mean we have not indulged during past Holiday’s (hello Christmas Brunch Monkey Bread). In the month of December, we bring you our “Thursday Treats.” While still needing to be mindful, these delectable recipes will please your palate and waistline.

Married to a former teacher, one Health Nut can recall many years where, no joke, the baked goods & treats would be overflowing on the kitchen table (see picture below). Sure, the hubby would never deny himself a few chocolate chip or sugar cookies now and then but even this was extreme. Send in the other family members!

Check out these “Apple Almond Squares.” Loaded with tasty fruit and nuts, these gluten free squares are a revamped version of a fruit bar & a fabulous alternative to the traditional buttery and sugar laden cookies. These even make a wonderful mid-morning snack!

Apple Almond Squares

1/2 cup almond flour
1/2 cup brown rice flour
2 tbsp. stabilized rice bran, optional
2 tbsp. organic, evaporated cane juice
2 tbsp. ground flaxseeds
1/2 tsp. baking soda
1/2 tsp. baking powder
1/2 tsp. ground cinnamon
1/4 tsp. sea salt
Pinch ground nutmeg
1 egg plus 1 egg white
1/2 cup unsweetened applesauce
2 tbsp. sunflower oil
1/2 tsp. pure vanilla extract
1 McIntosh apple, peeled, cored, and chopped
1/2 cup unsweetened raisins
1/4 cup sliced, raw, unsalted almonds

1 tbsp. plus 1 tsp. Sucanat
1/8 tsp. arrowroot powder

1. Preheat oven to 350 degrees. Line a 9-inch square baking dish with parchment paper, leaving 1-2 inches of overhang on opposite sides.

2. In a medium bowl, whisk flours, bran (if using), cane juice, flaxseeds, baking soda, baking powder, cinnamon, salt, and nutmeg.

3. In a large bowl, mix egg, egg white, applesauce. oil, and vanilla. Add flour mixture and stir until just combined. Fold in apple, raisins, and almonds. Spread evenly in dish. Bake for 25 minutes, until a toothpick comes out clean when inserted in the center. Lift edges of parchment paper to remove bars from dish. Cut into 12 squares (serving size = 1 square).

4. Prepare topping: In a spice grinder, pulse Sucanut and arrowroot into a fine powder. Sprinkle over bars. Store in refrigerator for up to 1 week or freeze for up to 3 months.

Thank you CE!