—Joan Welsh

Makes 1/2 cup

1/2 cup whole raw almonds
2 to 4 tablespoons tamari (naturally brewed soy sauce)

Preheat oven to 350°F.

Spread almonds on a small baking sheet lined with parchment paper and roast in pre-heated oven for about 15 minutes or until lightly toasted. Combine with tamari, return to oven, and cook an additional 5 to 10 minutes or until dry. Remove from oven and cool before serving.

I’ve always found that September is a great month for recommitment. After a long summer of relaxing and running around, vacationing, and irregular routines, September is a wonderful opportunity to rededicate energy and time to self-care. Early fall is often when I find myself revisiting the goals I made for the new year in January and adjusting them to account for any new patterns in my day or week that have come up since then. For me, as well as for many of my clients, this invariably includes a change in one’s physical activity routine.

That’s why I’m so please to introduce you this month to personal trainer Ariane Hundt. Ariane has contributed great tips in her article below to inspire and motivate you to invite physical activity back into your life, no matter where you currently are.

Getting Psyched Up for Exercise
by Ariane Hundt

So, you think exercise is about as appealing as studying for a statistics exam? There are many reasons why you might hate exercise: Sweating, feeling lazy or tired, not having enough time, or maybe you weren’t happy with the results the last time you tried. You have your reasons, but let’s see if you change your mind after discovering some amazing benefits of exercise:

Looking fine: Do you want to have a strong and defined body? Here’s the news. You need to lift weights to get muscles — yes, even girls. Hit the gym twice a week for a full-body workout. The great thing about muscle is that it takes up less space than fat, and one pound burns about 50 calories a day!

Have fun: Believe it or not, exercise can be fun! Getting your friends together for a road race, rock climbing or wild water rafting, having a pool party, or playing beach volleyball are all fun ways to exercise without knowing it.

Pump it up: Cardiovascular exercise, such as running, walking, jumping rope, biking, or swimming improves the efficiency of your heart. If you commit to at least three weekly cardio workouts for four weeks of regular exercise, your heart will pump more blood per stroke — a sign of great fitness.

Combat the bulge: Running burns an average of 100 calories per 10 minutes. What better way to work off extra calories than going for a run in the park?

Are you beginning to change your mind yet? If you adapt these ideas you’ll get off the couch and onto the treadmill in no time:

• You don’t have to love exercise to do it: Many people who exercise don’t do it because they love it so much, but they do love the way they feel after they’re done. That’s what motivates them to go to the gym.
• Make the connection: Once you realize how good you feel after working out, you will want to keep that feeling. This will motivate you to continue your routine. Did you know that exercise boosts your self-esteem and makes you feel better about your body?
• Plan for little, do more: If you are overly enthusiastic and plan seven workouts a week but never get around to doing even two, go back to the basics. Plan realistic workouts, such as running twice weekly for 30 minutes and 20 push-ups and sit-ups per day. Once you’re in the gym, you’ll want to keep going while you’re already there.
• Think positive: Sure, watching TV may seem more appealing than working out, but which will make you feel better long-term? Think about what’s best for you long-term because sometimes what makes you feel good immediately isn’t necessarily good for you — just think of that bag of fries. Keep the focus on your goals and you’ll discover what feeling good is all about.

Ariane is a dynamic Personal Trainer, certified by the Aerobics and Fitness Association of America (AFAA). She has a refreshingly interactive and comprehensive approach in helping her clients achieve optimal health and the physical self they desire. As special contributor to Goalquest.com, she writes articles on nutrition, fitness, and wellness and is currently pursuing a graduate degree in nutrition. She has recently been featured on NBC, Fox 5 News, ABC News, CW11, and the New York Times as the creator of NYC’s toughest new workout, the Brooklyn Bridge Boot Camp. Visit Ariane’s website!

Serves 4

This simple dish is warm, comforting, and absolutely delicious. It makes a great breakfast on a cool morning — and it is a fantastic, simple dessert!

2 teaspoons coconut oil or organic, unsalted butter
1 teaspoon finely grated fresh ginger
1 cup brown rice, rinsed
1 cup water
1 cup coconut milk
generous pinch sea salt
1/2 teaspoon ground cinnamon

Heat the oil or butter in a medium saucepan. Add the ginger and cook briefly, then add rice and toast for about 1 minute. Add the water, coconut milk, salt, and cinnamon, and mix well. Bring the mixture to a boil, then reduce heat to low, cover, and cook, covered, until all the liquid has been absorbed, about 50 minutes. Fluff with a fork and serve.

—Marquise du Deffand

Serves 4

1 cup millet, well rinsed
2 cups water
generous pinch sea salt
1/4 cup chopped pitted kalamata olives
juice of 1/2 lemon
2 tablespoons chopped fresh parsley

Place the millet in a medium saucepan over medium heat and toast briefly. Add water and salt. Bring to a boil, then reduce heat to low, cover, and cook, covered, until the millet has absorbed all the liquid, about 20 to 25 minutes. Remove from heat, fluff with a fork, and add olives, lemon juice, and parsley. Serve.

Now that summer is over, there’s a new kind of energy in the air. It’s a time of renewal and making fresh starts. Many of my clients find themselves making their real new year’s resolutions this month rather than in January.

You can harness the momentum of the season by setting simple, attainable goals this month and practicing new, positive habits. Keeping your intentions simple allows you to keep that momentum going as you enjoy more and more success! I’ve shared my top five suggestions for habits you can incorporate slowly and gently into your life below. Start with these basics, then work your way up to more!

Simple Suggestions for Positive New Habits

1. Simplify your food. Stick to simply prepared grains, fresh vegetables, and legumes as the basis for your meals, and cut back on processed and restaurant foods. A simple, natural diet lets your body work most effectively, and that supports your efforts in other areas!

2. Move. Whether it’s a 30-minute walk after dinner or a couple of extra trips up and down the stairs in your office building, try to incorporate some concentrated movement into each day.

3. Add a daily ritual. Committing to a daily centering or reflecting ritual has wonderful benefits. This can be meditation, journaling, or even just taking one minute each morning for a few deep breaths!

4. Do something nice for yourself. To counteract the back-to-the-grind blues that often arise after summer vacations, be sure you have a special treat to enjoy. Delve into a juicy novel, buy (and wear!) some fabulous new shoes, or schedule a spa day.

5. Get support. Your new healthy habits will really stick when your friends and family agree to hold you accountable. Let your support network know what they can do to assist you!

Serves 4

This delicious, easy recipe is fabulous with sautéed vegetables for a light autumn meal. Choose any curry powder you like, and make the dish your own by adding different nuts or seeds or even some dried fruit for a whole new taste sensation!

2 cups vegetable broth or water
1 cup millet, rinsed and drained, dry-toasted if desired
1/2 cup crushed cashews
3 tablespoons pumpkin seeds
1 teaspoon curry powder
1 teaspoon grated ginger
1 teaspoon sea salt
2 tablespoons chopped cilantro or flat-leaf (Italian) parsley

Place the broth or water in a medium saucepan and bring to a boil. Add the millet, cashews, pumpkin seeds, curry powder, ginger, and sea salt. Turn the heat down to low, cover the pot, and cook, covered, until the liquid is absorbed, 15 to 20 minutes.

Fluff the mixture with a fork and serve warm on plates or in bowls topped with the chopped herbs.

This warm, comforting mixture is a delicious change of pace from mashed potatoes. Serve with a vegetarian mushroom gravy for a health-supportive update of a classic favorite!

Serves 2

1/4 cup minced onion
1 teaspoon extra-virgin olive oil
1/2 cup millet, rinsed
1 cup water
1 cup chopped cauliflower
pinch sea salt

Heat the oil in a medium saucepan. Add onion and sauté until translucent. Add millet and toast slightly. Add cauliflower, salt, and water. Cover pot and cook until grain has absorbed all the water, about 10 to 20 minutes. When the millet is done, mash the mixture together with a potato masher. Add a little water if necessary in order to get a smooth consistency.

Millet is a fantastic, small grain originally from Ethiopia. It’s an ancient food, and it even makes an appearance in the Bible in an unleavened bread recipe (Ezekial 4:9).

Nutritionally speaking, millet is high in magnesium, manganese, and phosphorus. It is a healthy choice for cancer prevention and heart protection. It is high in fiber. And unlike most grains, which are acid-forming, millet is alkalizing to the body, which means it’s less likely to cause digestive difficulties than other grains.

Millet is one of my favorite whole grains. It’s fluffy and delicious — the perfect comfort food.

Like most grains, millet is a snap to prepare. Millet should be rinsed in a fine-mesh strainer before cooking. Simply combine one part rinsed millet to two parts water in a saucepan, bring to a boil, turn down the heat, cover, and simmer for 15 to 20 minutes or until all the water is absorbed. For more exotic preparations, check out our millet ideas. Enjoy!