Crumbed Chicken with Katsu Sauce

Take crumbed chicken breasts to a new level with this wonderful Japanese flavoured dish.

Preparation Time: 30 - 55 minutes

Cooking Time: 25 minutes

Ingredients (serves 6)

• 2 tbs soy sauce
• 1 tbs rice wine vinegar
• 2 tsp finely grated fresh ginger
• 1.2kg (about 4 single) chicken breast fillets
• 140g (2 cups) fresh breadcrumbs (made from day-old bread)
• 75g (1/2 cup) plain flour
• 2 eggs, lightly whisked
• Olive oil spray
• Shredded wombok (Chinese cabbage), to serve
• Shredded red cabbage, to serve
• 97% fat-free mayonnaise, to serve
• Lemon wedges, to serve
• Katsu sauce
• 125ml (1/2 cup) tomato sauce
• 60ml (1/4 cup) water
• 2 tbs Worcestershire sauce
• 1 tbs soy sauce
• 1 tbs rice wine vinegar
• 1 tbs caster sugar
• 1 tbs finely grated fresh ginger
• 2 garlic cloves, crushed
• 1/4 tsp ground allspice

Method

1. To make the katsu sauce, combine the tomato sauce, water, Worcestershire sauce, soy sauce, vinegar, sugar, ginger, garlic and allspice in a medium saucepan over medium-low heat. Cook, stirring occasionally, for 10 minutes or until the sauce thickens. Set aside to cool. Transfer to a jug. Cover with plastic wrap and store in the fridge.
2. Combine the soy sauce, vinegar and ginger in a large bowl. Add the chicken and stir to coat. Cover and place in the fridge for 4 hours or overnight to marinate.
3. Line a large baking tray with non-stick baking paper. Place the breadcrumbs on a large plate. Place the flour on a separate plate. Season with salt and pepper. Place the egg in a bowl. Dip the chicken in the flour and shake off excess. Dip in egg, then in the breadcrumbs, pressing firmly to coat. Transfer to the lined tray. Cover and place in the fridge for 30 minutes to chill.
4. Preheat oven to 200°C. Spray the top of the chicken with oil. Cook for 6 minutes. Carefully turn and spray with oil. Cook for a further 6 minutes or until cooked through.
5. Thickly slice the chicken diagonally. Arrange the wombok and red cabbage on a serving platter and top with the chicken. Drizzle over the mayonnaise and katsu sauce. Serve with lemon wedges.

(Source)

FREE BOOTCAMP

Check out this great deal!

Core Strength Training Workouts

Photo Credit: Leticia Wilson from Fotolia.com

The best core strength training workouts are those that require speed, strength, balance and coordination. The American College of Sports Medicine "Resources for the Personal Trainer" states that when you work your core muscles, it's important to use a combination of isolation exercises and compound movements to stimulate the most overall muscle growth.

Firecracker Push-up

Like the traditional push-up, this movement works the chest, shoulders, triceps and quadriceps. The firecracker push-up adds a jump and clap to the end of each push-up. The American Council on Exercise states that adding a plyometric element to the top of the movement forces the transverse abdominals to stabilize and work even harder, developing more core strength in the process. To perform it, get onto to the ground in a classic push-up position. Put your palms about shoulder width apart and extend your legs straight behind you. Lower yourself by bending your arms at the elbow and bringing the chest to the ground. Push back up as hard as you can, lifting your hands off the ground so that you can quickly bring your palms together--under your chest--and clap your hands. Immediately after you clap, catch your fall by bringing your palms quickly back to the floor. This is one repetition. Try to complete at least five per set. Do two to three sets.

Plank Run

This simple maneuver works your core through a semi-isometric position. The holding keeps your core engaged and works the abdominals, helping to build strength. The "run" helps to put more pressure on the stabilizer muscles for added muscle stimulation. To perform it, get into a classic push-up position. Drop down onto your forearms by bending your elbows at a 90-degree angle. Keep your legs together and your toes on the ground. Lift one leg off the ground and then alternate. Continue to move at a "running" pace for at least 30 seconds. This is one set. Do four to five sets, 30 seconds each.

Squat and Press

The squat and press is a compound movement that works almost every muscle group in your body. The force generated from top to bottom puts your core to work by requiring it to tighten up throughout the entire movement. This makes for greater strength gains and core muscle growth. First, get into starting position by grabbing a pair of dumbbells; one in each hand. Make sure you can safely shoulder press the weight you choose--with good form--at least 12 times. Stand with your legs shoulder-width apart. Bring the dumbbells up over your shoulders so your palms are facing forward, elbows are out to the side and your arms are bent at a 90 degree angle. To Squat down by bending your legs at the knees until your thighs are almost parallel to the floor. Stand back up while keeping your abs tight--push up from the back of your heels. Right before you reach the top, begin to shoulder press the dumbbells by pushing them straight up toward the ceiling. Slowly bring them back down. This is one repetition. Try to complete at least five repetitions per set. Do three to four sets.

(Source)

Support this Worthy Fundraiser

Date: Friday 28th September 2012

Time: 7pm - 11pm

Where: Presidents Room, Redcliffe Leagues Club

Tickets: Pre-purchase for $20 (see Kylie) or $25 at the door

Click here to join the event on Facebook.

Come in your best cocktail attire with your dancing shoes on and get ready to dance up a storm! There will be great music, entertainment and plenty of laughs to be had by all. Also throughout the night a great selection of prizes will be raffled to raise funds for this great cause. Nibblies, finger food provided.

Please help spread the word and help to make this an amazing event to assist in helping to find a cure. If you can't come, any donation will be gratefully accepted or if you can assist with prizes, please let Kylie know.

Come and support this event, every dollar counts!

Kylie Edwards - DHP Member and Instructor.

DHP Dragon Boating!

Have you ever wondered what the Dolphins Health Precinct get up to when they’re not at work helping their members?

On a lovely sunny Sunday, 2 teams of Dolphins Health Precinct staff taking part in a Corporate Dragon Boat Race organised by Redcliffe Dragon Boat, and held at the Redcliffe Jetty.

In this corporate regatta the teams have 10 paddlers in each boat. The paddlers sitting 2 abreast and a sweep to steer the boat. The race is over 200 metres and takes just over 1 minute to paddle. DHP put in 2 teams for this regatta.

HUGE effort from DHP! Great to see such commitment and community spirit. DHP staff have shown that they are not afraid to try new things and that fun and fitness go hand in hand.

Congratulations to all DHP Staff.

By Kelly Rachow.

Last Chance for the B2B

Last chance to be part of the Dolphins Health Precinct Bridge to Brisbane Team, sign up by Monday 27th August – Don’t Miss Out!

If numbers allow, a bus will be offered for the event.

It's a Good Day for Coffee & Cake!

Left to right: Melissa Luhrman and Blake
Nicole Caddy and Cruz and Deb Sheridan and Gia

These three lovely ladies (and their cute little ones) were spotted at Dolphins Express Cafe this morning. It was a perfect morning to catch-up over coffee and cake.

For your guest appearance on the DHP Blog - Melissa, Nicole and Deb please come to DHP reception and collect your free hot beverage voucher!

Benefits of the 10 Week Challenge...

The value for entering the DHP 10 Week Challenge is worth hundreds, but you can receive it all for only $99. Sign-up now!

Week 1 - Introduction - How it works/goal setting

Week 2 - Nutritional shopping tour

Week 3 - Welcome to cardio training - How to interval train - Learn how to run

Week 4 - Group fitness (variety of different classes)

Week 5 - Spin session / BPC supplements demo

Week 6 - Flexibility / stretching session

Week 7 - Circuit training

Week 8 - Bootcamp

Week 9 - Pilates / core session

Week 10 - Staying focused / accountability / where to next

Measurement weigh-ins: Week 1, Week 4, Week 8, Week 10

All particapants of the DHP 10 Week Challenge will have access to the following deals:

Personal Training Sessions

• Personal Training 10 Pack = Normally $350 – now $280 (20% off / $70 off)
• Personal Training 5 Pack = Normally $199 – now $179 ($20 off)
• Personal Training Single = Normally $45 – now $40 ($5 off)

Outdoors Sessions 

• Bootcamp = Normally $15 – now $10 per session ($5 off)

Supplements

• Protowhey 910g = Normally $69.95 – now $50 ($19.95 off)

Learn To Swim Enrolment has Started

Dolphins Learn to Swim enrolment has started for term 4...

If you pay in full now you can purchase an exciting LTS goodie bag (pictured above) for $10, valued at over $40!

Items in the Dolphins LTS bag include:

• Dolphins Aquatic Swim Bag
• Dolphins Aquatic Swim Cap (choice of Pink or Blue)
• Dolphins Aquatic Baseball Cap
• Dolphins Aquatic Drink bottle
• Living With Water DVD
• Betty’s Swimming Lessons Children’s Book
• Dolphin

All while stock lasts.

Re-enrolment is $145 for a 10 week term. $10 deposit required to secure your spot.

Hurry, term 4 fills fast!

Delicious Wholemeal Banana Pancakes Recipe

Wholemeal banana pancakes topped with honey and sliced banana makes a blissful weekend (or weekday) breakfast!

Ingredients (serves 4)

• 2 large bananas
• 1 1/2 cups wholemeal self-raising flour
• 1 1/2 cups buttermilk
• 2 eggs, lightly beaten
• 1 tablespoon honey
• Olive oil cooking spray
• Honey and reduced-fat passionfruit yoghurt, to serve

Method

• Mash 1 banana in a bowl. Place flour in the a bowl. Make a well in the centre. Combine buttermilk, eggs, honey and mashed banana in a jug. Pour into well. Whisk until smooth. Stand for 10 minutes.
• Spray a large, non-stick frying pan with oil. Heat over medium heat. Spoon 1/4 cup batter into pan. Cook for 2 to 3 minutes or until bubbles appear on the surface. Turn. Cook for 1 to 2 minutes or until golden and cooked through. Transfer to a plate. Cover to keep warm. Repeat with remaining batter to make 12 pancakes.
• Thinly slice remaining banana. Place pancakes on plates. Top with sliced banana, honey and yoghurt. Serve and enjoy...

Bicep Exercises for Skinny Guys!

Check out this great video by Jeremy Shore for LiveStrong.

Water Safety Warning

Many pre-school children drown each year. It is most important that you  understand having your baby in and around water means exposing them to an  environment that poses many dangers. Water safety is the responsibility of all people caring for infants. Remember children’s safety is paramount.

WARNING - You Must Supervise! 

• Never leave a child unattended in or out of the pool 
• Always keep the child close at arms length 
• Do not rely on floatation devises to supervise the child for you 
• When teaching, be alert, watch to see that baby’s mouth stays clear of the water to avoid ingesting water 

OTHER SAFETY CONCERNS 

• Keep children shaded or covered from the elements eg sun 
• Make sure the pool and surrounds are clean 
• Teach baby in warm water preferably 32 degrees Celsius 

KIDS ALIVE DO THE FIVE

1. Fence the pool 
2. Shut the gate 
3. Teach kids to swim 
4. Supervise 
5. Learn resuscitation 

For more information visit www.kidsalive.com.au

(Source: World Wide Swim School (2007))

Prepare for SUMMER - BOOTCAMP it!

DHP Bootcamp is BACK! Starting 3rd September every Monday and Wednesday at 5.30am. With the cost at only $15 per session, there is no reason not to get motivated by Bootcamp!

All Bootcamp trainers are qualified and highly passionate about helping you get in shape, fast. One such trainer, Aaron Wheeler holds a double black belt in Karate and Tae Kwon Do as well as being the Dolphins Football Team strength and conditioning coach - you're in good hands!

Prepare for Summer and sign up now. Pay before 31st August and receive a FREE Bootcamp t-shirt.

Happy EKKA Day!

For those lucky enough to be going to this years Ekka,

have a great day, be safe and relax! 

Gluten-free Chocolate Cake with Marshmallow Icing

Serves: 8

Time to make: 1 hour, 20 minutes

Ingredients:

• Olive oil spray
• 60g butter, at room temperature
• 3/4 cup brown sugar
• 1 teaspoon vanilla extract
• 2 eggs
• 1 1/2 cups gluten-free self-raising flour
• 1/2 cup gluten-free Dutch cocoa
• 1/2 teaspoon bicarbonate soda
• 3/4 cup low-fat milk
• Frosting
• 125g gluten-free white marshmallows*
• 1 tablespoon low-fat milk
• 1 egg white
• 1/4 cup gluten-free Dutch cocoa, sifted

Method:

1. Preheat oven to 180°C. Spray a 20cm-round cake tin with olive oil and line with baking paper. Place butter, sugar and vanilla extract into the small bowl of an electric mixer. Beat until light and creamy. Add eggs, one at a time, beating well after each addition.
2. Transfer mixture to a large bowl. Sift flour with cocoa and bicarb soda. Add half the dry ingredients and half the milk to butter mixture. Gently fold together using a large metal spoon. Do not over-mix. Fold in remaining flour mixture and milk.
3. Spoon mixture into cake tin and smooth top with the back of a wet spoon. Bake for 1 hour or until a skewer inserted into the centre of the cake comes out clean. Leave for 10 minutes then turn onto a wire rack to cool.
4. To make frosting, combine marshmallows and milk in a microwave-safe bowl. Microwave on HIGH for 30 seconds, stirring every 10 seconds, or until smooth. Using an electric hand-beater, beat egg white and a pinch of salt until stiff peaks form. With beater motor running, slowly add cocoa to whites, beating continually until well combined. Fold marshmallow mixture into egg white. Stir until well combined and smooth. Refrigerate for 15-20 minutes or until firm enough to spread.

Tips:

For best results, use regular butter when making this cake, not dairy spread. Dutch cocoa was used as it gives a strong chocolate colour but has a delicate, milder flavour. Regular cocoa will also give a great result - but read the label to ensure it is gluten-free.

*The Coeliac Society of Australia confirms that Pascall marshmallows are fine to use even though the packaging lists wheat glucose syrup as an ingredient. It is only used to line the moulds the marshmallows are made in and is not an actual ingredient in the marshmallows.

(Source).

Techniques to Run Longer

Running a longer distance and running for a longer period of time are two separate, though not necessarily opposing, goals. The term “point of muscle fatigue” means maintaining a certain speed until your fatigue begins affecting your performance. This is not the goal of every distance or novice runner, but the controlled periods of maximum exertion are part of any elite runner’s training regimen. No single technique or trick will help you run longer or improve your stamina. Only a combination of physiological techniques will improve the strength of your body and the efficiency of your stride.

Utilise Your Arms

Contrary to popular belief, running involves more than your legs. Your arm movement influences the efficiency of your running stride, and can reduce or increase the stress on your legs. For optimal forward propulsion, bend your elbows at a 90-degree angle and concentrate on moving them backward as you run. This backward motion drives your body forward with each stride. Enhancing the force of each stride lets you run longer with less fatigue.

Strength Training

Strong muscles make any physical activity less demanding. Just like swimmers and wrestlers, strength training also benefits runners. Strong leg, core and arm muscles increase the distance of each stride, without requiring additional exertion. A 2010 study published in the American College of Sports and Exercise Medicine found that after eight weeks, runners who performed four sets of jumping squats four times each week improved their running endurance by 21%.

Sprint Intervals

Varying the length and intensity of your training runs improves your cardiovascular stamina and enables you to run longer. Shorter sessions include several short runs with minimal rest between each set. For example running five, 800-metre sprints with 45 seconds of rest between would qualify as a “sprinting” workout for long-distance runners because it builds lactate acid tolerance, and improves your speed and cardiovascular stamina.

Long Runs

Equally important to sprinting sessions are long runs. Long runs typically occur once a week and are at least 80% of your competition distance. For example, if you’re a competitive marathon runner, your weekly long run would be 27 kilometres. The key to an effective long run is intensity. Running a long distance at half your competition pace is pointless. Decreasing the intensity changes your form, technique and cardiovascular exertion. Maintaining 80% of your competition pace during your long run is essential to building your stamina.

(Source).

DHP Staff Weight-Loss Update

By now you would all be aware of the great effort the staff and management are putting into the weight-loss challenge they were enrolled in. The three DHP reception staff are putting some hard yards into their training sessions, this week taken by Personal Trainer - Aaron Wheeler. The ladies trained together and looked strong and determined, even if they didn't feel it!

The updated measurements:

• Dan: total of 27cm loss
• Jody: approx 2kg and 7.5cm
• Ray: 15cm
• An impressive overall total between the three ladies of: 49.5cm

Well done ladies, keep pushing ahead, you're all doing a fantastic job.

The Realistic Truth About Child Bathtub Drownings

The Commission for Children and Young People and Child Guardian has released a startling paper on the trends, issues and prevention of children drowning to death in the bathtub. 

Upon reading this paper you will soon realise the immense importance of teaching your child water safety as well as swimming skills from a very young age.

Through Dolphins Health Precinct philosophy, "Dolphins" with the help of our friend, "Splash" will give your child the ultimate in fun based learning! The Learn to Swim teachers' goal in every lesson is to create an adventure where children will be transported by new and innovative teaching techniques. This will ensure that they will both enjoy their time and learn at a faster rate. The facilities have been specifically designed with children in mind and cater to their every need, making every lesson an enjoyable experience.

For more information on Dolphins Learn to Swim, please see Dolphins Health Precinct reception.

To read the Trends and Issues Paper, click here.

The DHP 10 WEEK CHALLENGE

Need some extra motivation? Why not join up to the Dolphins Health Precinct 10 Week Challenge and let us help you get the results you are after.

Starting Monday 17th September...

There are weekly information sessions on:

• Introduction 
• Group fitness sessions 
• Nutritionist 
• Supplement education

Documented weigh-in's on week 1, 4, 8 and 10 as well as a shopping tour at the start of the challenge. For an affordable $99, what do you have to lose? (only weight of course!!)

Add Some Spice to Your Life With Moroccan Pizza

Serves: 4

Time to make: 40 minutes

High fibre, low kJ, vegetarian and high protein.

Ingredients:

• 300g pumpkin, peeled, thinly sliced
• Olive oil spray
• 4 wholemeal pita rounds
• 150g (about 8 tablespoons) reduced-fat hommous
• 3 cups button mushrooms, thinly sliced
• 120g reduced-fat feta, crumbled
• 2 teaspoons Moroccan seasoning
• 4 cups rocket leaves

Instructions:

1. Preheat oven to 200ºC. Place pumpkin slices on a baking tray lined with baking paper and spray with oil. Bake for 10–15 minutes, or until tender.
2. Place pita rounds on a baking tray lined with baking paper. Spread hommous on bases. Arrange pumpkin, mushrooms and feta on top, then sprinkle with Moroccan seasoning.
3. Bake for 10 minutes, or until vegies are golden and base is crispy. Scatter rocket leaves over pizzas before serving.

Tips:

When making your own pizzas, keep toppings healthy by using plant-based ingredients, such as vegetables, fruit, nuts or seeds. Stick to just one meat option, such as lean bacon or barbecued chicken – not both.

(Source).

Proud to be Australian

It is so inspiring to see how well the Aussie's are doing in the London 2012 Olympic Games. Gold may not always be won, but the fact that Australia is coming second, third and so on means that we are among the World's best athletes, and that in itself is a huge accomplishment. 

Did you know you can send "Hero Messages" to your favourite Olympian? Telstra has launched the service, click here to give it a go and send on a message of support.

AUSSIE, AUSSIE, AUSSIE!

BOOTCAMP is BACK

DHP Bootcamp is BACK! Starting 3rd September every Monday and Wednesday at 5.30am. With the cost at only $15 per session, there is no reason not to get motivated by Bootcamp!

All Bootcamp trainers are qualified and highly passionate about helping you get in shape, fast. One such trainer, Aaron Wheeler holds a double black belt in Karate and Tae Kwon Do as well as being the Dolphins Football Team strength and conditioning coach - you're in good hands!

Prepare for Summer and sign up now. Pay before 31st August and receive a FREE Bootcamp t-shirt.