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Summer – the time to exercise
Yay for summer! Sun, surf and the chance to unstick yourself from the couch. Everywhere we see people venturing out and getting active. Join the summer revolution and make this the summer you become active also.
For many, exercise conjures up images they don’t particularly like nor want to participate in. But exercise doesn’t have to be pounding the pavements looking exhausted and sweaty. It also doesn’t have to be going to a hot and smelly gym. Use summer and our fabulous country side to get out and get active.
The biggest trick to getting active is finding a form of exercise you enjoy, that way you are more likely to stick at it. It becomes something you want to get out and do. Also having a little bit of fear associated with a goal helps you commit to it. Something that challenges you a bit, or is slightly out of your comfort zone. Something that just gives you a gentle case of the butterflies as you plan the event.
Check out the countryside by joining one of the many tramping or walking clubs around. Tramping is a great way to meet new and interesting people while getting fit. Take that first step by getting in contact – this is the scariest bit, then get out and get going. Set goals of various walks or tramps you would like to do. Plan a tramp with a group of friends.
Learn to surf, kiteboard, jetski, wakeboard or waterski. These are excellent forms of exercise, not something you would typically think of as a means to get fit, but a truly brilliant work out. These provide a cardio workout while strengthening the arms, legs, upper body and core. And it’s a bit of an adrenaline buzz at the same time.
Dust off the bike in the garage. Road cycling is a fabulous way to get fit without placing our joints under any stress. Road cycling has the added bonus of course of including a coffee stop. Looking for a bit more of a thrill, go mountain biking!
Use the resources you have available to you. Step out to our beautiful beaches. For a full on work out try going for a run through the waves. This is an excellent cardio workout while providing leg strength. What’s more it is fun, keeps you cool in the heat and there is a swim waiting for you at the end. This is easier and more fun than going for a run down the road.
Even just a simple stroll or power walk along the beach is a fabulous option. Take the neighbour’s dog, they will become your best friend forever. The sand provides resistance increasing your fitness faster, plus exercising in beautiful places is always easier. What about taking a spade and digging the biggest sandcastle ever with the kids – cardio, core and upper body strength. Get creative, have fun and get active. It is what summer is all about.
Prawn curry
Ingredients
1 tin carnation coconut milk (400ml)
½ tsp tamarind concentrate paste
½ tsp mustard seeds
16 curry leaves
2 med onions finely sliced
1 tsp fresh grated ginger
3 cloves garlic
2 green chillies cut these lengthways
½ dried chilli finely chopped (to taste)
½ tsp turmeric powder
½ tsp cumin powder
½ tsp coriander powder
2 spring onion chopped
4 chopped tomatoes
2 red capsicums finely sliced
100ml hot or boiling water
Pinch of salt
400g uncooked prawns peeled
Method
Add a little oil to a pan, add the mustard seeds and heat till they begin to pop. Add the curry leaves and the onions, cook till the onions soften.
Add the ginger, garlic and green chillies, cook for about 2 mins. Then add the red chilli, turmeric, coriander, and cumin powder, spring onions with about 2 Tbsp of water to prevent the spices sticking. Cook for a further 2 mins.
Add the chopped tomatoes, capsicums, water, tamarind, simmer gently for a few minutes until the tomatoes have broken down.
Add the prawns and coconut milk, simmer until the prawns have cooked – about 2-3 minutes.
Serve with brown or white rice.
Creating successful New Year’s resolutions
Oh yes it’s that time of year again. The time when we make huge plans to get fit, healthy and wealthy. Inspiration time. 2010 – kind of a nice sounding year to actually achieve our resolutions. So how do we make resolutions that we can achieve and feel fabulous about?
1. Take time to consider your goals
Avoid making the big bold statements while sitting around a bonfire with a beer in your hand. Most of us have done this as some stage – and probably not achieved these goals.
Set aside some time where you have a bit of quiet you time. Get yourself a nice journal, phone or computer where you can record your thoughts. You are going to be referring back to this throughout the year.
Some people find visual boards useful – this is a board or journal where you stick pictures of things you wish to achieve, the big house by the beach, the new car, fabulous clothes, a new sporting toy. Don’t be shy with this, make the dreams big, if you aim high – you land high.
2. Choose goals that are real to you
Select goals that you have been mulling over for a while. Goals that you have been thinking about are more likely to have some meaning and resonate with you. These are the ones that you are likely to achieve. Choose goals that are important to you, not someone else.
3. Start big then chunk it down
Start with big goals and then break them down. Do be realistic in the goals you set. For example a weight loss goal of 20 kg in 20 weeks is most likely going to leave you disappointed when in week 2 you haven’t lost the next kilo. Instead set yourself a realistic target of 20kg over the next year.
Goals should be broken down into short term (1-3 months), medium term (1 yearish), and long term (1 year to lifelong goals). Again set achievable goals for each term.
Then chunk it down. How are you actually going to achieve this goal? Break it down to smaller steps, this makes it achievable and puts a plan in place. So it maybe that you will start increasing your water intake to 6-8 glasses a day, eat your 5+ fruit and veges each day, join a dance group, enter a 10km run. Make each step measurable, i.e. rather than saying “I will eat healthily”, break it down further to “I will trim the fat off my meat”, or ‘I will not add salt once the food is on my plate”. Tackle each step one at a time. Become completely comfortable with the first 1-2 steps before moving onto the next.
Realise that the heady glow of the holidays will be over soon that that these goals need to work with your everyday lifestyle. Work and commitments to friends and family need to be factored in.
4. Start the process today
Make the first step. Praise yourself with each step. Recognise that there will be the odd set back, be kind to yourself if there is a wee slip up, we are human. A set back is not a reason to give up, it is simply that, a little set back, now carry on. Keep praising yourself about moving forward.
5. Monitor your achievements
Keep referring to your goals and achievements. This is not a once a year event. Carefully cross each goal off as you have achieved it – this is quite a feeling of accomplishment as you do this. Take time to bask in the glow of success. Give yourself a reward with each success. Each step is one step closer to your big goal.
Make 2010 – the year of achieving your goals.
Chocolate Christmas Tree
Ingredients
2 cups mix raw nuts
500g dark chocolate retain about 80g for later
1 whole almond
Method
Mark on grease proof paper a series of 9 crosses with the measurements of 7cm, 8cm, 10cm, 11cm, 13cm, 15cm, 16cm, 17cm, and 18cm.
Gently toast the nuts by swirling around in a large dry pan over heat. Take care not to burn them. Roughly chop the nuts and set aside.
Slowly melt the 420g of chocolate over a double boiler, keeping the bowl containing the chocolate out of the water.
Once melted add the nuts and stir through.
Spread the chocolate mix over the premade crosses to form the branches of the tree. Chill in the fridge. This is necessary in the hot summer heat or the chocolate branches will not be strong enough.
Melt the remaining 80g chocolate and carefully peel each branch off the grease proof paper. Stack the branches together, cementing each together with a blob of the remaining melted chocolate. Begin with the largest as the base and work up to the smallest at the top of the tree. Place each cross at a slightly different angle to the previous to create a full looking tree.
If the branches droop a little with the warm chocolate added you may need to support them. Crumple up a handy towel or the grease proof paper and prop up the branches if necessary until the chocolate cools again.
Cover the last almond in melted chocolate and place on the top of the tree.
Refrigerate.
Dust with icing sugar prior to serving.
Serve with coffee or as a dessert. This makes a great centrepiece – where people can break the branches off as they wish.
This can be made ahead of time and the chocolate crosses stored until ready to cement together on the day.
