My September Newsletter is out! Just in time to read over your morning coffee or smoothie. I’ve included some great tips, articles and awesome fall recipe. And, if you haven’t read my August Favourite Things, now’s your chance! Enjoy your weekend!

Introduction

Happy September everyone!  

WOW did the summer ever go by quickly!? The positive part of time flying is that the release date of my book is fast approaching! Finding Your Fit “drops” October 1st. The launch is October 13th from 6-8pm at the downtown RCYC (141 St George St). NOTE: this is a NEW DATE and LOCATION.

In other news, I want to share three recent Globe and Mail columns that I am particularly proud of. The first is on the importance of sleep; boy do I need to start taking my own advice. Take a read.

The second is my ballet barre “Sweat Test”. A special thank you to my mom and best friend Emily for helping me with the review!! Always fun to work out with friends. Last, take a look at this article I wrote on the benefits of multi-directional movements required in sports such as tennis. This column is for you if you want to sharpen your nervous system or you are concerned about your coordination and movement skills.

Also in this edition you will find two simple food substitutions that will give you “maximum health bang for your nutrition buck” and a tasty fall recipe from my friend and colleague Tara Postnikoff.

Speaking of my friend Tara, I want to take a moment to sing her praises. Tara is now offering the Nutrigenomix®, a test which helps you understand how to eat for your genetic makeup. I am thinking of taking it. Tara develops custom nutrition plans based on the results. What could be better than knowing how to optimize one’s nutrition?  For more info, click here.  

Tip of the Month

Instead of trying to overhaul all of your eating and lifestyle habits at once — which often is overwhelming, complicated, expensive, and sometimes even disgusting — give your taste buds and life rhythms time to adjust. Find simple, realistic, and effective healthy substitutions.

1. When out and about and “hangry,” instead of grabbing the nearest sugary treat, grab a hard-boiled egg.
I know from personal experience that when one is hangry the tendency is to grab anything. Instead of mindlessly consuming, consciously chose something low in sugar and high in protein — something like a hard-boiled egg. Most convenience stores sell them, grocery stores almost always have them, and, worst-case scenario, Starbucks has an egg in their protein box.

Better yet, carry healthy snacks with you; try hard-boiled eggs and cut-up vegetables or an apple and a few almonds.

2. Instead of rice, try cauliflower “rice.”
Chop cauliflower in the food processor until it resembles rice. Steam it. Then load it with yummy spices and toppings like you would rice. I have to thank my awesome client Trudy for bringing this to my attention!

If you found these tips useful, read more here. 

Recipe of the Month
        Cauliflower Couscous Stirfry
        Tara Postnikoff—Heal Nutrition

Serves 4
A lower carb, gluten-free, high nutrient side dish to accompany any meal.

Ingredients

• 1/2 head cauliflower
• 2 tbsp olive oil
• 1 tbsp coconut oil
• 1 tbsp ground cumin & coriander seed
• 1 tbsp ground black pepper
• 1 tsp chili flakes
• 1/2 tsp sea salt
• 1/2 large red bell pepper, coarse chopped
• 1/2 large spanish onion, coarse chopped
• 1 zucchini, coarse chopped
• 2 sticks celery, coarse chopped

Instructions

1. In pan warm oil and toast ground seeds for 1-2 minutes
2. In food processor add cauliflower pieces and pulse until they are large granules
3. Add cauliflower to pan with toasted coriander, cumin and black pepper.
4. Allow to cook for 2-3 minutes before
5. Add in coarsely chopped veggies and turn down to medium low
6. Season with chili pepper flakes and sea salt
7. Cook for 15-20 minutes, stirring occassionally

Notes
Substitute your own veggies for a unique taste.