Signing Off for 2012!

The DHP Blog will take a break over the Christmas and New Year period and will 'see' you all back here in 2013.

Thank you all for your comments and interest in the blog and we hope it provides you with interesting information, news and tips.

A GREAT Xmas BBQ!

Thank you to all the Members and Staff who made the DHP X-Mas BBQ Break-up a FANTASTIC event. The BBQ was full of laughter, food, friends and of course, Santa Claus and Mrs Claus (who were brilliant!) 

Xmas Trading Hours & Group Fitness Classes

Please note our opening hours over the Christmas and New Year period.

We are also pleased to offer some Group Fitness classes over the holiday break (see the above timetable).

Beginners Triathlon Training

Dolphins Health Precinct will be offering Beginners Triathlon Training starting 8th January 2013 at 6pm. The Training runs for 4 weeks, at only $29 per week. PLUS, get 1 Week FREE!

Includes 3 sessions per week with a Trainer:

• Swimming Technique Session
• Ride & Run Sessions
• Mini Triathlon with a Trainer
• + A Triathlon Program

Don't miss this fantastic opportunity to complete some Triathlon Training!

Lisa's Addicted to Triathlons!

Learn to Swim Coordinator, Lisa Maclean shares her comments about competing in the Bribie Island Long Course Triathlon. Well done Lisa, a great result!

I competed in the Bribie Island Long Course Triathlon last weekend which was 1km swim 30km ride and an 8km run. After competing in a few of the short course triathlons over the last year I was up for a new challenge of the long course but was a little overwhelmed with the lack of training, the weather and all conditions were perfect so there was nothing to lose!

I completed it in 1hr 56mins and came 10th out of approx 35 competitors. My goal was to finish it in just over 2 hours so I was stoked when I found out it was under! Now I have a starting point with this distance I am determined to get faster, next one is in Feb. It’s made me motivated to train hard over the next couple of months and come up with great results... They are definitely right when they say triathlons are addictive!!!

Everyone has to start somewhere... If you are interested in triathlon training, stay tuned as we are announcing a beginners training course within the next week!

3 Pieces of Fitness Equipment That Actually Work

BOSU Trainer

Short for “both sides up,” the BOSU trainer provides two types of workouts from one piece of gear. Use either side to make upper body exercises--such as pushups, planks, or other abs movements--more difficult by adding instability and forcing your muscles to work harder. But be wary of standing on the ball for exercises--research shows that doing exercises on one leg is a better (and safer) way to build balance and stability. All together, you’ll work your body harder without adding weight.

Resistance Band

Don’t get the wrong idea when we say this, but a little bit of latex—or rubber—goes a long way. A recent study showed that using bands--also known as resistance bands or stretch cords--can be as effective at improving strength as weight machines. These stretchy training tools work to build muscle mass and power by adding resistance as you pull, lift, and stretch. Plus, they're cheap and portable enough to pack anywhere, so you'll never have an excuse for skipping out on a toning session.

Stability Ball

These gigantic playground balls have bounced their way to gyms around the world as tools for doing everything from improving your balance to whittling your waistline. An easy way to target trouble spots, exercises with a stability ball can work the muscles in your legs, core and upper body.

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DHP Staff Acknowledged for Service Awards

General Manager Tony Murphy presents
Ryan Andrews (DHP Personal Trainer) with his award

General Manager Tony Murphy presents 
Danielle O’Connor (Customer Service Team Leader) with her award

Every year Dolphins acknowledge a set of service standards “S.W.I.M” – Service Will Inspire Magic.

This year we had a total of 8 staff members that were presented these awards and 2 staff members came under Dolphins Health Precinct. Our very own Personal Trainer Ryan Andrews and Customer Service Team Leader Danielle O’Connor. Dolphins General Manager Tony Murphy presented the awards.

Congratulations to Ryan and Danielle, these awards were much deserved.

Member Story - Anthony

Anthony before starting at Dolphins Health Precinct
and training with Teneka

We love receiving and hearing about DHP Member stories, and we love passing them on to our Members. This is important as everyone is on a different pathway in their pursuit of health and fitness, but we all have one thing in common - Dolphins Health Precinct. The following story is from Anthony and is very inspiring, hopefully it inspires someone else and shows determination and consistency really do pay off.

In Anthony's words:

"I am Teneka's client, my name is Anthony Arden, I am 41 years old, 6ft tall, browny eyes. I used to be 110kgs, I used very fat indeed, I had a 44 inch waist, so last year I decided to lose weight. On January 10th 2012, I joined your gym (Dolphins Health Precinct), I was told to lose weight by my doctor, I was headed towards getting diabetes, so I bit the bullet, so on January 10th, Carlos showed me around the gym and i decided to join, I signed up for 12 months and three months of personel training with Teneka. I decided to that it was to show my Mum the new me when she came to see me in September and she was amazed when she saw me in Singapore! 

The first few months I went everyday Monday to Friday, and in 3 months I had lost nearly 5 kgs. Teneka was very good, and so far in 12 months I have lost 18kgs. I want to lose another 2 kgs and will be very happy indeed. I am now a 36 inch waist, my wife is so happy for me as well."

Well done Anthony from all the team at DHP!

Recipe: Sweet Potato and Zucchini Fritters

Serves: 4

Time to cook: 45 minutes

High Calcium | High Fibre | High Protein | Low Fat | Low Sodium

Ingredients:

• 700g sweet potato, peeled, coarsely grated
• 400g zucchini, peeled, coarsely grated, squeezed of moisture
• 1/2 cup chopped fresh coriander
• 8 green onions, white part only, thinly sliced
• 1 cup self-raising flour
• 2 teaspoons ground coriander
• 2 teaspoons ground cumin
• 4 eggs
• 1/2 cup skim milk
• 2/3 cup low-fat natural yoghurt
• rocket salad, to serve

Method:

Step 1: Place sweet potato, zucchini, fresh coriander and onions into a large mixing bowl. In a separate bowl, combine flour, ground coriander, cumin, eggs and milk; stir until smooth. Add batter to sweet potato mixture. Stir until well combined.

Step 2: Spray a large frying pan with oil and place over medium-high heat. Spoon 1/4 cup of mixture per fritter into the pan, 3 fritters at a time. Cook for 3 minutes each side, or until golden and cooked through. Continue with remaining batter to make 16 fritters, spraying pan with more oil, if necessary.

Step 3: Serve with yoghurt and rocket.

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Personal Trainer Profile: Natelle

Today's PT Profile is on Natelle Lunt, a Dolphins Health Precinct Personal Trainer.

"I would describe myself as a hands-on trainer. From the day you start training with me I will be there as your constant support system. I will be your trainer, your nutritionist, your motivator and even your friend. I will always put in 110% and help you to the best of my abilities, which will then bring out your 110%. Your goals become my goals."

Click here to read more about Natelle.

It's the perfect time to experience Personal Training and Natelle, as DHP are offering 30% off 5 x Packs of Personal Training (valid December only)*. Be quick and reward yourself this Christmas!

* Terms and Conditions apply. Ask Dolphins Health Precinct Reception for more details.

Learn to Swim - Intensive Week

Dolphins Learn to Swim Intensive Week programs have been announced. The 2013 programs are:

• 14th - 18th January 2013
• 21st - 25th January 2013

The 3 Day Program is $37.50 and the 5 Day Program is $60.00. 

Limited spots are available so book now for your chance to give your kids a head start in Dolphins Learn to Swim.

Christmas BBQ at DHP

We will be having a Christmas BBQ break-up at Dolphins Health Precinct for DHP & Learn to Swim Members. The BBQ starts at 11.30am on Wednesday 19th December. We'd love for you to join us and celebrate the festive season.

- See you there!

Christmas Special on Personal Training

We have a fantastic Christmas special sale on Personal Training 5 packs - for existing DHP Members, we are offering a massive 30% off!* 

This is an opportunity for DHP to help everyone keep on track. It's a tough time keeping motivated and being able to afford personal training during the festive season. Take control of your leisure time and be a little selfish and treat yourself!

For more information or to take advantage of this offer, visit DHP Reception or call 07 3880 3729.

*Conditions apply.

Well Done to the DHP 10 Week Challenge Participants

Last night signified the completion of the Dolphins Health Precinct 10 Week Challenge. All participants put in a tremendous effort and were presented their awards and rewards for their enthusiasm and drive.

Some stats for the challenge:

• 5 Trainers involved – Aaron, Ryan, Marc, Chloe, Natelle
• 14 participants
• 55+ kilos lost
• 250cm lost
• 8 weeks duration

Stay tuned for the next DHP 10 Week Challenge!

How to Estimate Portion Size

SUMMARY: Calorie counting has helped many people get in fantastic shape by helping them control portion size. However, if you can’t – or don’t want to – count, here’s a simple alternative.

To reach and maintain a healthy weight, it’s essential that you’re eating proper portion sizes.

But how can you be sure you’re eating the right amounts without weighing and measuring your food all the time?

The below images how how easily you can estimate your portion size.  All you need is the ability to count to two. And your own hand.

Here's how it works:

• Your palm determines your protein portions.
• Your fist determines your veggie portions.
• Your cupped hand determines your carb portions.
• Your thumb determines your fat portions.

FOR MEN

FOR WOMEN

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Christmas Times and Group Fitness Timetable

Please note our opening hours over the Christmas and New Year period.

We are also pleased to offer some Group Fitness classes over the holiday break (see the above timetable).

It's Christmas Party Time at DHP!

It's Christmas time at Dinky Dolphins Crèche and Wednesday 19th December we are offering fun and games from 12.00pm.

There will be games, gifts and the big jolly man in the red suit will even drop in before he shoots off around the world to share his festive joy. Tickets are only $8 and can be purchased from DHP Reception.

We will also be having a Christmas BBQ break-up at Dolphins Health Precinct for DHP & Learn to Swim Members, so be sure to drop in early at 11.30am to grab some food before the kids get swept away in the sleigh to have some fun.

Protein helps girls drop 10% of their body weight (study)

More protein could be the key for overweight women trying to slim down

Young women who want to lose weight should eat 300g of protein-rich food a day, including three to four serves of lean red meat a week, according to new research.

A 12-month study by The University of Sydney found that overweight women aged 18 to 25 will, on average, lose almost 10 per cent of their initial body weight after spending a year on a protein-rich diet.

“Losing 10 per cent of your body weight is like the holy grail for weight-loss studies,” says lead study author Dr Helen O’Connor, a lecturer in exercise and sports science at The University of Sydney. “Many of the women also achieved this loss after just six months, which surprised us.”

Why protein works

Melanie McGrice, spokesperson for the Dietitians Association of Australia (DAA), says that protein is essential for weightloss for two reasons: it makes us feel fuller for longer, and it keeps our metabolisms ticking along. “Protein is the macronutrient with the highest satiety ranking. It also requires more energy to break down in our body, and keeps our blood sugar levels balanced, both of which are beneficial for our metabolism.”

Protein is particularly beneficial for significantly overweight or obese people wanting to lose weight.

“Because overweight people have more total body weight, they need higher levels of protein to support muscle mass and metabolism,” McGrice says. “If you’re not meeting your protein requirements, which often happens when following a fad diet, then the body has to break down muscle instead, which lowers metabolism, and it’s really hard to rebuild that again.”

O’Connor and McGrice agree that a protein rich diet does not have to be low in carbs. “The protein-rich diet followed in the study still contained four serves of carbohydrates a day, which is not low at all,” O’Connor says. Participants were encouraged to choose wholegrain and low-GI types. “These types of carbs help you feel fuller for longer, and keep blood sugar levels in check, just like protein does,” O’Connor says.

Protein-rich meal plan:

Breakfast: porridge (made with 1/2 cup rolled oats, 250ml low fat milk, 20g sultanas, 1/2 tsp cinnamon and 1 tsp honey).

Lunch: Beef and pasta salad

Dinner: 200g salmon fillet, steamed, with 1/3 cup cooked brown rice, 2 cups steamed vegetables (e.g. carrot, bok choy, broccoli) and 1 tsp oil.

Snacks: 1 piece of fresh fruit; tub of low-fat yoghurt with handful berries; or 1 chopped carrot with tablespoon of fresh hummus.

Read the full article here.

Fancy a Low-Fat Cheeseburger?

Concerned about the fat content of your family meals? Worry no more with this healthy burger recipe.

Serves: 4

Ingredients

• 400g lean beef mince
• 2 green onions, finely chopped
• 1 egg yolk
• 1/2 cup fresh breadcrumbs (see note)
• 2 teaspoons American mustard
• 1 1/2 teaspoons worcestershire sauce
• Olive oil cooking spray
• 4 slices (20g each) reduced-fat cheddar cheese
• 4 multigrain rolls, halved, toasted
• 1 cup shredded iceberg lettuce
• 1 large tomato, sliced
• 1 small cucumber, sliced
• 1 small red onion, sliced

Method

Step 1: Combine mince, green onion, egg yolk, breadcrumbs, mustard and worcestershire sauce in a large bowl. Season with salt and pepper. Divide mixture into four 2cm-thick patties. Place on a large plate. Cover with plastic wrap. Refrigerate for 30 minutes.

Step 2: Heat a large non-stick frying pan over medium heat. Spray patties lightly with oil. Cook for 10 minutes, turning every 2 minutes (this is because of the low-fat nature of the meat and the sauces tend to burn). Top patties with cheese. Cook, covered, for a further 2 minutes or until cheese has melted.

Step 3: Place roll bases on plates. Top with lettuce, tomato, cucumber, red onion, patties and roll tops. Serve. You could use a low-GI bread to make crumbs, as an even healthier option.

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RADKIDZ - December Times

Please be advised that RADKIDZ for the December period will be running up until 12th December and then breaking up for the Christmas holiday.

All RADKIDZ classes in December will be Christmas themed so make sure you dress up and come as festive as possible!

Don’t forget classes are on Mondays and Wednesdays, 4-7yrs at 3.30pm and 8-12yrs at 4.30pm.

NEW Personal Trainer for DHP

DOLPHINS forward Tom Murphy practises what he preaches. A fitness fanatic, Tom has taken on a position as a personal trainer at Dolphins Health Precinct. 

In his first season with the Dolphins in 2012 after joining from Canberra Raiders, Tom stood out with his enthusiasm and work rate, playing hooker and backrow with the grand finalists. “During the season I studied for my certificate three and four in fitness,” Tom said. “I started at DHP about a month ago and am loving it. “I deal with all ages and types of people and this is a great opportunity to change someone’s life forever. “I really enjoy the health and fitness aspects and this ties in so well with my football career. They go hand in hand.” Tom said he was learning a lot about the industry from Aaron Wheeler, who is in charge of the personal trainers and is also the Dolphins’ strength and condition coach. “DHP has about 2000 members and will keep growing because of the firstclass facilities and the staff operating it,” Tom said. “I am already finding that I am starting to build up my client base.”

You can find Tom along with the other DHP Personal Trainers at the Fitness Centre - feel free to drop in and say hello!

Learn to Swim - Pay Upfront & Save!

November 19

Current student enrolment. Bookings for same day / time only.

November 26

Current student enrolment. Bookings for any day / time.

December 3

Open enrolment.

$135 ($10 non-refundable deposit required at time of booking).

**********

Pay your full term fees upfront to:

Get last term's rates (130.50); PLUS

Go into the draw to win Term 2 for FREE!

Modified Detox Diet - The Standard Process

Detoxification, or detox, diets are purported to remove toxins from the body. The exact requirements for a detox diet vary but the process often involves a strict fasting period. You can modify a detox diet in any number of ways, but you still should follow some general guidelines.

Identification

In most detox diets, the first phase is a period of fasting or severe calorie restriction. Many of these diets recommend that you only drink specific concoctions for a certain period. For example, the Master Cleanse instructs followers to drink lemon juice mixed with maple syrup, water and cayenne pepper as well as a laxative tea for the first 10 days. Other plans recommend different fluids but all involve a very low-calorie diet. Some detox plans include a colon cleanse, supposedly to further remove toxins from your body.

Modifications

You can change a detox diet in numerous ways to fit your lifestyle. For instance, you may want to include low-calorie foods, such as vegetables, lean protein and whole grains or other unprocessed foods. You also might opt to forgo a colon cleanse or other supplements, instead focusing on eating healthy. Some detox dieters simply eliminate processed foods and refined sugars.

Research

There has been limited scientific research on the effects of detoxification diets. Certain components of these types of diets, such as reducing caloric intake and increasing consumption of fruits and vegetables, are boons for any type of diet program. There are health benefits that many supporters attribute to detoxification diets, such as fewer headaches, better complexion, weight loss and less bloating. However, critics note that the body naturally removes toxins effectively and does not need detoxification.

Precautions

Consult your physician before you start any new diet, especially a detox program. Certain people should not try this type of diet because of health concerns; they include children, pregnant women and diabetics. Because detox diets usually severely limit calories, strenuous exercise should be avoided while using the plan. Beth Israel Deaconess Medical Centre recommends that dieters make long-lasting changes, such as reducing sodium, caffeine and alcohol consumption and eating a more plant-based diet, instead of resorting to a short-term detox diet.

By Ireland Wolfe

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Simply Delicious - Fettucine Primavera

Primavera is Italian for ‘spring style’. However, this lightly,

creamy pasta is suitable for all season.

Serves: 4

Time to prep: 15 minutes

Time to cook: 10 minutes

Ingredients

• 300g fresh fettucine
• 1 lemon
• 1/2 cup (80g) fresh or frozen peas
• 1/2 cup (85g) frozen broad beans, peeled
• 100g snow peas, thinly sliced lengthways
• 1 bunch asparagus, woody ends trimmed
• 4 yellow squash, end trimmed, thinly sliced
• 2 teaspoons olive oil
• 2 garlic cloves, crushed
• 1 tablespoon Dijon mustard
• 250ml PHILADELPHIA Light Cream For Cooking, a cream alternative
• 4 green shallots, thinly sliced

Method

Step 1: Use a zester to remove the rind from the lemon. (Alternatively, use a vegetable peeler to peel rind from lemon. Use a small, sharp knife to remove white pith from rind. Cut rind into very thin strips). Juice the lemon.

Step 2: Cook the pasta following packet directions until al dente. Add the peas, broad beans, snow peas, asparagus and squash in the last 2 minutes of cooking or until bright green and tender crisp. Drain well.

Step 3: Meanwhile, heat the oil in a large frying pan over medium heat. Add the garlic and cook, stirring occasionally, for 30 seconds or until aromatic. Add the mustard, lemon juice and PHILLY and bring to a simmer. Cook for 1-2 minutes or until sauce thickens slightly. Add the pasta mixture and half the shallots and half the lemon rind and toss to combine. Remove from heat. Taste and season with salt and pepper.

Step 4: Divide among serving bowls. Top with remaining shallots and lemon rind and serve immediately.

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Tix on Sale: Broncos Vs Titans 2013

We know there have been a lot of questions about when tickets would go on sale for the Broncos Vs Titans trial match, so here's the details:

This is an update to let you know that we have a fantastic Christmas Present idea for you! Our 2013 NRL Trial is just around the corner, and online ticket sales have gone live today to kick off the action.

February 16th will be a day to remember - save the date now!

As a rugby league fan Dolphin Oval is the place to be on February 16, 2013. In a giant day of Rugby League the Village Motors Redcliffe Dolphins will take on bayside rivals Wynnum Manly and the Brisbane Broncos will take on the Gold Coast Titans.

The Dolphins will take on the Seagulls in three grades on the day, while the Broncos and Titans will clash in under 20s and NRL trial matches. For travelling fans ticketing has been made easy with tickets being sold online thanks to OzTix.com.au Click here to purchase your tickets now!

Grab your mates a great Christmas present by purchasing tickets for the game as a gift or take the opportunity for a bargain and grab NRL Combo Tickets which also give fans a 2013 Season Ticket (for all 2013 Dolphins home games). That's a saving of $60! 

Further game day details and other season ticketing information will be published on the Redcliffe Dolphins website as it is confirmed. Stay in touch with updates via the Facebook page - Redcliffe Dolphins (Official) and look for the NRL Trial Day event coming soon.

The Benefits of Personal Training

Personal Training is strongly recommended:

• If you are new to exercise
• If you need extra motivation and drive to get the most from your workouts
• If you lack confidence in using the equipment
• If you are not sure you are using the correct technique
• If you don’t feel you are seeing any changes

Or if you have more specific goals:

• Reduce body fat
• Increase energy levels
• Reduce stress
• Increase muscle strength
• Develop a healthy eating habit
• Nutritional analysis
• Toning / shaping
• Change your shape
• Increase cardio fitness
• Injury rehabilitation
• Increase flexibility
• Include variety and fun into your workouts

At Dolphins Health Precinct we are honoured to have some of the best Personal Trainers in the region. In saying this, if you are looking for a Personal Trainer for a specific approach or purpose, we recommend you read a bit on each trainer on our website to get to know them a little more.

Click here to visit the Personal Trainer page on our website.

Show Your Support

Dolphins Health Precinct are now selling LIVESTRONG/NIKE Yellow Wristbands to raise money for the LIVESTRONG Foundation.

The bracelet is part of the "Wear Yellow Live Strong" educational program. The program is intended to raise money for cancer research, raise cancer awareness, and encourage people to live life to the fullest.

At only $2, not only will you be showing your support, but also sending a message to others and spreading the word.

GOLD at Olympia!

A BIG congratulations again to Dolphins Health Precinct Personal Trainer, Teneka Hyndman who won the amazing new title: 

2012 INBA/PNBA Natural Olympia - Ms PRO Figure Olympia Champion.

Back in September this year Teneka also won 2012 PNBA Ms Pro Figure Universe Champion (read more on this by clicking here).

Stay tuned to see what Teneka gets up to next!

Start the Day the Health Way

Apple and passionfruit Bircher muesli

Ingredients: 

• 2 cups Healtheries Apple & Raisin Bircher Muesli
• 1 1/4 cups apple juice
• 1/2 cup thick natural yoghurt
• 1 Granny Smith apple (skin on), grated
• 125g strawberries, hulled, chopped
• 1 tablespoon honey
• 2 passionfruit, pulp removed
• Extra chopped strawberries and thick natural yoghurt, to serve

Method:

Step 1: Place muesli in a bowl. Add apple juice. Stir to combine. Cover with plastic wrap. Refrigerate overnight.

Step 2: When ready to serve, stir yoghurt, apple, strawberries, honey and half of 1 passionfruit through muesli. Spoon into bowls. Top with extra strawberries and yoghurt. Drizzle with remaining passionfruit pulp. Serve.

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We're Here to Help

At Dolphins Health Precinct we pride ourselves on our high level of customer service and strive to make every Member experience the best possible. 

Whether you need advice on trainers, classes or centre facilities, one of the friendly faces behind reception are always happy to help.

We believe we have a fantastic team of industry professionals and will continue to bring our valued Members the best we have to offer.

Why Exercise is Cool

Kids exercise all the time without even thinking of it. Just being active, like when you run around outside or play kickball at school, is a kind of exercise. What else counts as exercise? Playing sports, dancing, doing push-ups, and even reaching down to touch your toes.

When you exercise, you're helping build a strong body that will be able to move around and do all the stuff you need it to do. Try to be active every day and your body will thank you later!

Get your kids active with RADKIDZ...

RADKIDZ is the best fun ever! The program offers noncompetitive exercise, fun activities along with education and development skills for ages 4—12 years. Two separate classes are held each week, one for ages 4-7 and the other for ages 8-12 both with a duration of 45 minutes.

Click here to learn more about Dolphins Health Precinct and RADKIDZ.

Good Luck!

Good luck to all for the Melbourne Cup today.

We wish you luck, laughter and a fantastic day!

Come and See What's Taken Over DHP!

Come and check out what new class has DHP Members dancing up a storm! The NEW Just Dance class is very popular and has participants learning the latest moves from hip hop to disco and so much more.

Just Dance classes are on Monday's at 6.30pm.

After School Snack Ideas

Most kids are 'starving' when they walk through the front door! Be armed and ready with these ideas – perfect for warding off the munchies ‘til dinner.

• Freeze a handful of seedless green grapes for a cool treat.
• ‘Sticks and stones’ ice-cream cones – use an ice-cream cone for serving a mix of wholegrain cereals, dried fruit, popcorn and raw mixed nuts.
• Banana hotdog – lightly spread peanut butter or jam onto a piece of mountain bread and cut to fit the size of a banana. Roll up the banana and cut into 3 pieces. Hold together with a toothpick.
• Mix chia seeds through low-fat vanilla yoghurt, then stir through raspberries (or diced fruit) before serving.
• Get the kids to make ‘strawberry mice’ – place an inverted choc chip at the tip of a strawberry (for the nose), and a sesame seed for each eye. Use sliced almonds to make ears, and attach a tail made of a Nice and Natural Fruit String.
• ‘Confetti’ pitas – fill a small pita with grated low-fat cheese, vegemite and grated colourful vegies (zucchini, carrot, capsicum, celery, etc).
• Make sandwiches and cut with cookie cutters to create fun shapes.
• Whip up some homemade savoury muffins using grated vegies, or make low-fat dark chocolate muffins with hidden beetroot or zucchini.
• Crispy Critters with dip – cut flat bread into animal shapes using cookie cutters. Bake for 5 minutes, or until crispy. Serve with hommous or a vegetable dip.

(Source.)