High-Protein Chocolate Cake Recipe

We love this high-protein chocolate cake recipe from fitness model Rita Catolino. All you need are a few ingredients, a coffee mug or jar and a microwave!

“This has been one of my go-tos for the past eight years, since I started competing. It’s perfect for the late-night kitchen raid when you want something sweet, moist and ‘cakey’ without having to bake up a storm or throwing your macro balance out."

Ingredients

• ¼ cup egg whites

• 1 tbsp coconut flour


• ¼ tsp each baking soda and baking powder

• 2 tbsp vanilla protein powder


• 2 tbsp melted organic 75% or higher chocolate

Method

• Mix the first four ingredients in a bowl by hand with a whisk or in a mini blender.

• Spray a mug or jar lightly with oil.

• Pour the mixture into the mug and pour the chocolate on top. 
• Use a butter knife and swirl through the chocolate so it swirls and filters through the cake mixture deep in the cup or jar. You are creating a marbling effect. 
• Microwave the mug or jar on high for two minutes, 30 seconds (you might need an extra minute depending on your microwave’s power). 
• Remove from microwave and turn upside down on plate to remove from mug or leave in jar or mug to serve. Eat as is or sprinkle with chocolate shavings.

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The MIND diet 'reduces risk of Alzheimer's'

The MIND diet may reduce the risk of Alzheimer's by up to 53%.

What is it?

The MIND diet is an acronym for Mediterranean-DASH intervention for neurodegenerative delay, fusing the acclaimed Med diet and DASH (dietary approaches to stop hypertension).

Strictly following the MIND diet could markedly drop the odds of developing Alzheimer's disease according to journal Alzheimer's & Dementia. A study showed that the diet reduced the risk of Alzheimer's by up to 53 per cent in strict adherents and 35 per cent in moderate followers.

Try it

The MIND diet has 15 dietary components including 10 brain-healthy food groups – green leafy veg, other vegies, nuts, berries, beans, whole grains, fish, poultry, olive oil and wine.

• At least three servings of whole grains
• A salad
• One other vegetable
• A glass of wine
• Nuts as snacks
• Beans on alternate days
• Poultry and berries at least twice a week
• Fish at least once a week
• Limit butter to less than a tablespoon per day
• No more than a serving a week of cheese and fried or fast food
• Eat blueberries, which have been found to be brain-protective. Strawberries also rate in past studies of food for cognitive function

Off the menu: Red meats, butter and stick margarine, cheese, pastries and sweets and fried or fast food.

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All New Moves, New Music, New Classes!

Group Fitness Launch

Saturday 8th August

Come down to Dolphins Health Precinct August 8th for our Group Fitness Launch Party! We will have 4 classes to showcase in our Group Fitness Room, including our brand new class HIIT Cardio, designed to push your limits and get performing like an athlete! 7am HIIT Cardio, 7.30am KO Boxing, 8.30am Definition and at 9.30am we have Steppin Up!

Our Balance Mind + Body Studio will showcase 8am and 8.45am Purely Barre & 9.30am Suspension. Along with new inspiring Fitness Classes, we will have Free Inflatable Slide and Fairy Floss for the Kids. Along with great Prizes and Membership Promotions on the day.

Don’t miss out, register for your free class now on 3880 3729. Available to Members and Non-Members. See you at the party!

Super Fast Asian-Style Chicken Soup

Recreate authentic Asian cuisine at home with this quick and easy chicken soup.

Serves: 4

Time to prep: 10 minutes

Time to cook: 5 minutes

Ingredients

• 4 cups salt-reduced chicken stock
• 1 tablespoon soy sauce
• 2 small red chillies, thinly sliced
• 2 carrots, peeled, cut into short, thin sticks
• 100g fresh shiitake mushrooms, sliced
• 150g snow peas, shredded lengthways
• 1 barbecued chicken, skin and bones removed, meat shredded
• 1/2 Chinese cabbage, finely shredded (see note)
• 1 bunch coriander, leaves picked

Method

• Combine stock, 2 cups water, soy sauce and chillies in a large saucepan over medium heat. Bring to a simmer.
• Add carrots, mushrooms, snow peas and chicken to pan. Reduce heat to medium-low and simmer for 2 minutes. Add cabbage and cook for 1 minute or until cabbage wilts.
• Stir half the coriander into soup. Divide soup between bowls. Top with remaining coriander and serve.

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Best Time to Workout for Better Sleep

Switch up your exercise schedule to instantly improve your shuteye.

Any time is a good time to workout.

But if you have sleep problems, the time you hit the gym during the day may affect how well you doze later that night, according to new research from Appalachian State University.

In the study, people who lifted at 7:00AM fell asleep faster than those who didn’t work out at all or those who hit the gym in the afternoon or evenings. But those who pumped iron at 7:00PM not only slept through the night better than non-exercisers, but also better than the morning lifters.

This suggests that if you have trouble falling staying asleep, evening exercise may be the way to go.

If you exercise in the mornings, you’re likely changing your sleep cycle a bit to get up earlier to accommodate the workout. That, along with the added calorie burn early in the day, can help you fall off to dreamland quicker at night, says lead study author Dr Scott R. Collier.

But if you exercise at night, the increase in body heat from lifting weights may relax the muscles, creating a thermal effect similar to a warm bath, he says. And that, along with muscle fatigue, can help you sleep more soundly and stop you from waking after falling asleep.

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Great Effort at the J2J!

Well done and congratulations to everyone who participated in the 2015 Jetty2Jetty Fun Run yesterday. It was such a great day with record numbers picking up from last year. Even though there was a chilly breeze, there was a great sense of community with family and friends supporting runners and cheering them on! Bring on Jetty2Jetty 2016!!

**************************************

Warren's Team 2015

Warren and his Jetty2Jetty Team!

Warren thanking DHP Staff Member Samantha
for the donation of the team shirts

Warren being presented his team hat

A special mention to Warren's Jetty2Jetty Team...

Warren wanted to do the 5km Jetty 2 Jetty and knew Warren within himself it would be a challenge. Six DHP members put their heads together and created a team to support Warren on this challenge he was about embark. The Team consisted of 8 members Paul, Denis, Terry, Jessie, Peter, Warren, Kelly and Julie. Warren's daughter-in-law even flew up from Melbourne to join in and be involved!

Dolphins offered to sponsor Warren and his team by donating shirts to create the team vibe! Terry from the team then funded for Warren's team to all have hats (as Warren loves wearing a hat even when his inside the gym!)

The team did so well at the Jetty2Jetty and it was very inspiring to see the support given. After the race the team pre-planned to celebrate at the Belvedere Hotel!

Healthy Snack: Dukkah & Lemon Salt Kale Chips

These crispy kale chips make a great starter or snack.

Serves: 5

Time to prep: 10 minutes

Time to cook: 15 minutes

Ingredients

• 1 bunch (about 250g) curly kale
• 2 tablespoons olive oil
• 1/2 teaspoon sea salt flakes
• 1/2 lemon, zested
• 1 tablespoon almond dukkah

Method

• Preheat oven to 180C. Line 2 baking trays with baking paper.
• Trim centre stems from kale and tear into small bite size pieces. Combine the oil, salt and lemon zest in a large bowl. Add kale leaves and sprinkle with dukkah. Toss to coat in oil mixture. Spread kale out in a single layer on prepared trays.
• Bake, swapping trays halfway through cooking, for 15 minutes or until leaves are crisp.

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Over 50's Weights Workout & Education

Did you know:

  Weights training is your  

  best weapon against ageing!  

What: NEW CLASS - Held on the gym floor

When: 10.30 am • First 2 Friday’s of the month (starts 7 August)

Cost: Free to all Dolphins Health Precinct Members

What's covered:

• Learn about the benefits of weight training 
• Positive influence on bone density and posture 
• Feel stronger and look younger 
• Change your body shape 
• Burn calories while you sleep 
• Uncover the myths about weights training 
• Find out if your technique is creating chronic imbalances 
• Did you know breathing incorrectly while training weakens the pelvic floor?

! Bookings are required, please register at reception.

Cute Photos of Dreamcatcher Making!

Making Dreamcatchers in the

Dinky Dolphins Crèche School Holiday Activity

- - - - - - - - - - - - - - - - - - - - - - - - - 

The munchkins that participated in the Dinky Dolphins Crèche Bunnings workshop activity were in for a treat with colourful dreamcatcher making! Everyone seemed to really enjoy themselves and the results were very impressive!

Chorizo & Chicken Meatball Minestrone Recipe

This chicken meatball minestrone gets great flavour from the chorizo sausage.

Serves: 6

Time to prep: 30 minutes

Time to cook: 30 minutes

Ingredients

• 1 tablespoon olive oil
• 2 chorizo sausage, finely chopped
• 1 small fennel bulb, finely chopped
• 1 carrot, peeled, finely chopped
• 1 celery stick, finely chopped
• 1 green zucchini, finely chopped
• 2 garlic cloves, finely chopped
• 1.5L (6 cups) chicken stock
• 400g can diced tomatoes
• 500g chicken mince
• 1 teaspoon ground fennel
• 2 teaspoons finely grated lemon rind
• 150g (2/3 cup) dried risoni pasta
• 60g baby spinach leaves
• 1/2 cup coarsely chopped flat-leaf parsley
• 70g (1 cup) finely grated Parmesan

Method

• Heat the oil in large saucepan over medium heat. Add the chorizo and cook, stirring, for 5 minutes or until browned. Use a slotted spoon to transfer to a bowl.
• Add the fennel, carrot, celery, zucchini and half the garlic to the pan. Cook, stirring, for 5 minutes or until fennel softens. Return chorizo to the pan with chicken stock and tomatoes. Bring to the boil. Reduce heat to low and cook, loosely covered, for 15 minutes.
• Meanwhile, combine the chicken mince, ground fennel and half the lemon rind in a small bowl. Season with salt and pepper.
• Add the risoni to the stock mixture. Drop teaspoons full of chicken mixture into the soup mixture. Cook, uncovered, stirring occasionally, for 10 minutes or until risoni is al dente. Add spinach and stir to combine. Remove from heat.
• Combine parsley, remaining garlic and remaining lemon rind in a small bowl.
• Ladle soup among serving bowls. Sprinkle with parmesan and parsley mixture. Serve immediately.

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Well Done Teneka!

Mixed Pairs - 2nd Placing
Tim Perry and Teneka Hyndman

We want to say a big congratulations to Dolphins Health Precinct Personal Trainer Teneka Hyndman on her recent result from the INBA/PNBA World Championships in Dubai. Teneka placed 3rd in PRO Figure, and 2nd in Mixed Pairs with PNBA Bodybuilder Tim Perry.

Click here for more info and to view Teneka's Facebook page.

Guys - Stuck on Pull-Ups? Re-think Your Form!

By Michael Easter

You've been doing them the same way for years. That's why you never improve. Take a lesson from a Russian strongman, and you'll finally pass our bar exam.

Everything you know about pull-up form might not be the best way to mastering the timeless strength indicator.

The ability to pull your body to the bar (repeatedly) proves that you're a man who can truly pull his own weight—not someone who just dabbles in fitness. And for years, three points have governed proper form: Keep your body straight from shoulders to knees, bring your chest to the bar, and squeeze your shoulder blades. Now a Russian trainer is questioning those cues, asking if there's really only one way to do a pull-up.

"Traditional pull-ups work great as a corrective exercise to improve posture," says Pavel Tsatsouline, cofounder of StrongFirst.com. "But they're not conducive to exerting the greatest amount of strength." If that's your goal, you'd do better to emulate a gymnast. "They're the strongest people in the world for their body weight," says Tsatsouline. "If you watch how they pull themselves up, you'll see they use a 'hollow' body position: They're concave, like a C, and their shoulders are a bit hunched."

A "hollow pull-up" not only engages more muscles—including your glutes, hams, and other powerhouses along your "posterior chain"—but also forces your lats and abs to work together, increasing stability, says Men's Healthtraining advisor Bill Hartman. Your job: Do both moves.

1. The Classic Pull-up

Grab the bar using an overhand grip that's slightly beyond shoulder width. Hang at arm's length with your knees bent and your ankles crossed behind you (a position known as a dead hang). Your body should remain straight from shoulders to knees for the entire movement. Bring your chest to the bar, pulling your upper arms down forcefully and squeezing your shoulder blades (pretend you're trying to pinch something between them). It helps if you imagine that you're pulling the bar to your chest instead of your chest to the bar. Pause, and then lower yourself back to a dead hang.

2. The Hollow Pull-up

Grab the bar using an overhand grip that's hip-width to shoulder-width apart. Hang at arm's length, pointing your legs slightly in front of you to form a wide C. Now press your thighs together and brace your abs; your body should remain rigid for the entire movement. As you pull yourself up, imagine that you're pressing down on the top of the bar, and focus on bringing your belly button up; both steps will help engage your lats and core and boost stability. Look straight ahead and pull until your neck or upper chest touches the bar. Sink in your chest slightly rather than expanding it. Lower yourself.

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Vegan Caramel Slice Recipe

Experience the guiltless pleasure of this vegan, low calorie classic dessert.

Makes: 24

Time to cook: 20 minutes

Equipment

• 16 x 26cm (base measurement) slice pan

Ingredients

• 90g (1 cup) rolled oats
• 30g almonds, roasted
• 60g fresh dates, pitted, chopped
• 2 tablespoons coconut oil
• 2 tablespoons light coconut milk
• 1 tablespoon rice malt syrup
• Sea salt flakes, to serve (optional)

Caramel filling

• 145g (1 cup) cashews
• 200g fresh dates, pitted, chopped
• 60ml (1/4 cup) light coconut milk
• 2 tablespoons coconut oil
• 2 tablespoons rice malt syrup
• Pinch sea salt flakes

Chocolate topping

• 50g (1/2 cup) raw cacao powder, sieved
• 80ml (1/3 cup) coconut oil
• 150ml rice malt syrup

Method

• For the filling, place the cashews in a glass or ceramic bowl and cover with cold water. Stand for 2 hours. Drain well.
• Preheat oven to 180C/160C fan forced. Line a baking tray with baking paper. Grease and line the base and sides of a 16 x 26cm (base measurement) slice pan. Spread oats over prepared tray. Bake, stirring halfway, for 6 minutes or until golden and aromatic. Process oats and almonds until coarsely chopped. Add dates, oil, milk and rice malt syrup. Process until a sticky mixture forms. Press into prepared pan. Bake for 8 minutes or until firm. Cool completely.
• Process the cashews until finely chopped. Add the dates and coconut milk. Process well, scraping the sides occasionally, until well combined. Add the oil, rice malt syrup and salt. Process until smooth. Spread over prepared base. Use a spatula to smooth the surface. Place in the freezer for 1 hour or until firm.
• For the chocolate topping, place all the ingredients in a heatproof bowl set over a pan of simmering water (don’t let the bowl touch water). Cook, stirring constantly, for 4 minutes or until mixture thickens and comes together. Pour over filling. Smooth the surface. Place in the fridge for 6 hours or overnight to set. Use a sharp knife to cut into 24 squares. Sprinkle with sea salt, if using.

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Chlorella: An immunity boosting superfood

By Sally O'Neill

Contains key vitamins, antioxidants, minerals, proteins & essential amino acids.

Chlorella, a single-cell green algae, has been used in medicine for hundreds of years and has long been a popular nutritional supplement in Asia. 

It's increasing popularity on in health circles on Australian shores lead us to take a closer look at its reported benefits.

Background

Chlorella is said to be one of the most nutritionally dense foods found in nature. Discovered in the late 19th Century, it’s a type of algae that grows only in fresh water.

This marine superfood contains an abundance of key vitamins, antioxidants, minerals, proteins, essential amino acids and essential fatty acids, and is also reported to contain high concentrations of iron, B-complex vitamins, and chlorophyll, which have potent detoxification properties.

Where it’s found

Most of the chlorella available in Australia is grown in the freshwater lakes of Japan or Taiwan. It is harvested and processed into tablets, liquid extracts or powders for dietary supplementation.

Health Benefits

Aside from its popularity as a supplement for general wellbeing, its abundance of nutrients are specifically utilised for:

• Detoxification: Chlorella has become known for promoting detoxification in the body. It is said to assist with cancer prevention due to its ability to cleanse the body of toxins and heavy metals. Following the Fukushima disaster in Japan, it was also widely used to help those affected by the radioactive fallout to detox their bodies of toxic chemicals.
• Protection against disease: Supporters state that chlorella supplements increase the level of albumin in the body. Albumin is a protein normally present in the bloodstream, and chlorella advocates claim it protects against diseases such as cancer, diabetes, arthritis, AIDS, pancreatitis, cirrhosis, hepatitis, anaemia, and multiple sclerosis.
• Immunity: Chlorella contains a compound called ‘chlorella growth factor’, which has been shown in research to promote normal cell growth and boost the immune system. It’s commonly used to supplement diets of those regularly suffering from colds and flu. In addition, chlorella has been credited with improving digestion, enhancing mental clarity, and promoting a healthy pH balance in body tissue. While more evidence is needed to rate the effectiveness of chlorella for these uses, its nutrients may help those who have low levels of certain vitamins or minerals.

Sources and dosage

Chlorella is available in tablets, liquid extracts, and as a powder. Some herbalists recommend two to three grams per day (approximately one teaspoon), though higher doses may be suggested for detoxification.

Chlorella is widely available for purchase online, or through health food and supplements stores. It can be taken alone, with water, mixed into baked goods, or used as an addition to smoothies.

Top Tips

Chlorella products can vary significantly depending on the way the ‘crop’ used to make the supplements was cultivated, harvested and processed, so be sure to read the nutritional label.

Some people taking chlorella may experience diarrhoea, nausea, gas and stomach cramping, especially in the first week of use. Introduce it to your diet gradually to avoid unpleasant side effects.

Disclaimer

It’s important to note that self-treating a chronic condition with chlorella may have serious consequences. If you’re considering the use of this or any other nutritional supplement in the treatment of a chronic condition, consult your primary care provider.

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