Exercise Through Cold Winter Days

Newcastle Herald

Wednesday June 20, 2007

ANNETTE SYM

WINTER can be a time when exercising is a challenge. With dark, cold mornings and wet days ahead, even going for a walk can require fortitude.

What I do to keep my commitment alive during winter is to plan ahead.

Here are a few tips that may help.

? Look at indoor sports such as squash or rock climbing or find a heated pool to do water aerobics.

? Join a gym and get a suitable personalised program that you can commit to. Sometimes paying money helps keep your commitment going. Plus it doesn't matter what the weather is like outside as you are working out indoors.

? The cooler weather makes exercising easier. Living in Queensland, I find that summer can be the hardest time to do a work-out as it gets so hot, so use winter to your advantage. Any form of physical activity is great as long as it gets your heart rate up. Short spurts of skipping or jogging while walking will increase your heart rate and help you burn fat.

? On rainy days do an aerobic work-out at home. Put on some upbeat music and just go for it. Even dancing around the house will get your heart rate up. You may want to close your curtains in case your neighbours wonder what you are doing.

? If you have stairs in your house then go up and down for 15 minutes and see how that gets your heart racing.

? Hire work-out videos from your local video store to use in the comfort of your own home.

? Always drink adequately before, during and after exercise. Even in the colder months we need to stay hydrated.

? Join a dance group, yoga or line-dancing club. These are all fun ways to get fit and they are not dependent on good weather.

? Get a buddy to go walking or running with. Not only will they be waiting for you each morning, it is also nice to have company. They will also keep your commitment stronger on those cold mornings.

? Finally, remember that summer will soon be with us so use this time to get your body trim, taut and terrific.

CREAMY CHICKEN AND VEGIE SOUP

Serves 8

cooking spray

2 teaspoons crushed garlic (in jar)

400 grams skinless chicken breast, diced

1 large onion, diced

1 cup carrot, diced

1 cup frozen peas

1 cup frozen corn kernels

1 litre water

4 tablespoons salt-reduced chicken-style stock powder

1/2 teaspoon dried tarragon

1/2 cup (76 grams) raw macaroni pasta

2 cups skim milk

1 x 375 ml can evaporated light milk

2 tablespoons fresh parsley, chopped

pepper to taste

? In a boiler or stock pot that has been generously coated with cooking spray, saute garlic and chicken for one minute.

? Add onion and carrot and cook one minute.

? Add peas and corn, cook one minute more. Add water, stock powder and tarragon, bring to boil.

? Add raw pasta, stirring in well, bring to boil. Reduce to a medium boil for 20 minutes, stirring occasionally.

? Add skim milk, evaporated milk, parsley and pepper, stir in well.

? Once boiled, serve. Suitable for freezing.

Annette Sym's Symply Too Good To Be True cookbooks, CD-ROM menu planner and CD set are sold in newsagencies, or visit symplytoogood.com.au.

© 2007 Newcastle Herald

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