Christmas Timetable

We wanted to wish all of our Members and Staff a fantastic Christmas and New Year and we look forward to helping you achieve your best in 2014!

Creche Christmas Activities

 Mrs Claus cooking class

Tuesday 17th December • 9.30am - 11.30am

Children will have the chance to make a Christmas cookie mix to take home fortheir families as a gift from them. They will also have a go at makingyummy White Christmas slice.

TICKET PRICE: First Child: $14.00 | Second Child: $12.00

Foam party for kids

Thursday 19th December • 9.30am - 11.30am

This Party will be the talk of the town with a giant foam machinepumping out foam bubbles prepare to have a blast!!!

Foam painting and water play also available.

TICKET PRICE: First Child: $14.00 | Second Child: $12.00

COMBO TICKET PRICE:

$25 FOR BOTH EVENTS

Wholemeal corn pancakes with fuyu salsa Recipe

Photography by Ian Wallace

Serves: 4

Time to prep: 5 minutes

Time to cook: 20 minutes

Ingredients

• 3 cobs corn, husked
• 2 eggs
• 3/4 cup wholemeal self raising flour
• 1/2 cup milk
• Salt & freshly ground black pepper
• 3 tbs oil
• 2 vine ripened tomatoes, cut into 1cm dice
• 1 fuyu fruit, cut into 1cm dice
• 1 red onion, cut into 1cm dice
• 2 tbs olive oil
• 1/2 cup green basil leaves
• 1/2 cup purple basil leaves

Method

• Cut the corn kernels from the cobs using a sharp knife. Place the corn kernels in a mixing bowl with the eggs, wholemeal flour and milk, mix to combine and season with salt & pepper.
• Heat half of the oil in a heavy based fry pan over a moderately low heat. Cook 2 tbs of the corn batter at a time for 1-2 mins each side or until golden and cooked through. Transfer to a plate and continue cooking the remaining batter.
• In a bowl combine the tomatoes, fuyu fruit, onion, olive oil and basi lleaves. Season with salt & pepper and serve with the warm corn pancakes.

(Source).

NEW DATE: DHP Social Day - Climb to the Summit

DHP Social Day

Climb to the Summit of Mount Ngungun

It’s not the tallest or most challenging of the Glasshouse Mountains climbs, but Mount Ngungun is certainly one of the most rewarding. The climb to the summit is a 1.1km track offering many visual highlights, capped off by the interrupted 360 degree views of the surrounding landscapes.

15 December 2013

Time: Meet 8.00am at DHP Car Park

Required: Suitable walking shoes (with good grip), hat and sunscreen 

Supplied: First Aid, water and snacks 

Guides: Siân and Chloe (DHP Trainers)

All are welcome - we hope you will join us!

New Wednesday Aqua Class

Now every Wednesday at 8.30am is R.E.MIX H2O

Showcasing 3 RIPPLE EFFX programs… (e.g: R.E.FLEX, R.E.ACTIV8, R.E.CONNECT). R.E.MIX H2O is great for those wanting to get a taste of RIPPLE EFFX programs and an excellent way to increase fitness safely in a water environment. Suitable for all fitness levels.

See you there!

Paprika chicken with quinoa tabbouleh Recipe

Photography by Ian Wallace

Quinoa is a delicious gluten-free substitute for burghul wheat that is traditionally used in tabouleh. Learn how to use it in this delicious quinoa chicken salad recipe.

Serves: 4

Time to prep: 20 minutes

Time to cook: 20 minutes

Ingredients

• 1 cup (200g) quinoa (see Notes)
• 1 bunch flat-leaf parsley, leaves picked, finely chopped
• 2 tbs finely chopped mint or coriander
• 8 cherry tomatoes, quartered
• 3 spring onions, thinly sliced
• 1/4 cup (60ml) extra virgin olive oil
• 2 tbs lemon juice
• 1 1/2 tsp paprika, plus extra to sprinkle
• 1 tsp ground cumin
• Pinch of cayenne
• 1 tsp caster sugar
• 100g low-fat thick Greek yoghurt
• 1 tbs olive oil
• 4 x 180g chicken breast fillets

Method

• Place the quinoa and 600ml water in a small saucepan over medium heat, then bring to a simmer. Cook for 10 minutes or until tender. Drain well and leave to cool.
• Add herbs, tomato and onion to quinoa and toss to combine. Combine oil, lemon juice, 1/2 tsp paprika, cumin, cayenne and sugar, then season.
• Place yoghurt in a bowl and drizzle over 2 tsp dressing, then sprinkle with some paprika. Toss salad in remaining dressing.
• Preheat grill to medium-high. Mix oil and remaining paprika, season, then brush over chicken. Grill for 7-8 minutes each side until cooked through. Serve sliced with salad and yoghurt.

Notes

• Quinoa is from the health food aisle in supermarkets.
• For recipes classified gluten free, please always check your ingredients to ensure they do not contain gluten.

(Source).

4 Ways to Fight Holiday Snacking

No matter what the season or how much more comfortable your couch looks in comparison to hitting the pavement or hitting the gym, fitness and health are a lifestyle and a year-long commitment. Fortunately, there are ways to fight the seasonal-induced laziness and ambivalence that seem to creep up on so many of us at this time of year.

1. Avoid Seasonal Temptations

Avoid the purchase of seasonal candy like peppermint bark, foil-wrapped chocolates, or pumpkin flavored snacks. Although this seems like a no-brainer when it comes to staying in shape, no matter who you are, it's difficult to walk into a store and resist the seasonal candy aisles that are filled with temptations. Exercising self-control and avoiding the candy section at the supermarket can be a simple, yet crucial, step to staying committed to fitness and health goals.

2. Trick Yourself

In terms of snacking, sometimes I like to trick myself into thinking I'm indulging. It is amazing how sliced apples topped with cinnamon can become a makeshift apple pie. Most importantly, before any snacking I reach for a glass of water -- or maybe even a few -- because sometimes thirst is mistaken for hunger. Simple tricks like these allow me stay focused and fit, despite a drop in temperature.

3. Take a Moderate Approach

Moderation is also essential when it comes to maintaining a healthy lifestyle. If you are gathered around the dining room table with family and friends during the holidays and your grandma has made some of her delicious homemade stuffing that she only makes once a year, yes, it is okay to have some. However, moderation is key to ensuring that you don't overindulge. If you remind yourself of this — and keep in mind the fact that a serving size is about as big as a fist — you are less likely to overeat and fall victim to that post-Christmas fullness.

4. Stay Active

Remaining active is critical to maintaining a healthy, and happy lifestyle. I might be unusual because I love going for a jog when it's warm outside. However, if you are more inclined to stay inside for your workouts, hit the gym --and remember to do both cardio and toning/strength-training exercises.

Don't let the season smash your motivation. A combination of cardio and toning exercises, as well as eating in moderation, will allow you to stay bikini-ready during Christmas and New Year.

By KAREN JASHINSKY

(Source).

DHP Xmas Gift Vouchers

Stuck for Christmas gift ideas? Why not give a Dolphins Health Precinct gift voucher...? Give someone you love the gift that will change their life.

For more information, please see staff at DHP Reception.

Guilt-free chocolate gelato

Photography by Mark Roper

Serves: 4

Time to prep: 10 minutes

Time to cook: 5 minutes

Ingredients

• 3/4 cup (165g) caster sugar
• 2 tsp cornflour
• 2 tsp good-quality cocoa powder, sifted
• 375ml light evaporated milk
• 60g dark chocolate chopped
• 1 cup (280g) low-fat vanilla yoghurt, plus extra to serve

Method

• Place the caster sugar, cornflour and cocoa powder in a saucepan. Add a little of the evaporated milk and mix to form a smooth paste. Add the remaining evaporated milk and cook over low heat, stirring, until the mixutre has thickened. Add the dark chocolate and stir until the chocolate has melted and the mixture is smooth. Remove from the heat and cool for 15 minutes.
• Combine the chocolate mixture with the yoghurt and chill for 30 minutes, then pour the mixture into a wide shallow container and freeze until frozen at the edges. Remove from the freezer and beat with electric beaters. Pour back into the container and refreeze. Repeat 2 or 3 times, then freeze for 4 hours or until firm. (Alternatively, use an ice cream machine following the directions.)
• Serve scoops of chocolate gelato with the berry sorbet and a dollop of low-fat yoghurt, if desired.

(Source).

REMINDER: DHP Social Day - Climb to the Summit

DHP Social Day

Climb to the Summit of Mount Ngungun

It’s not the tallest or most challenging of the Glasshouse Mountains climbs, but Mount Ngungun is certainly one of the most rewarding. The climb to the summit is a 1.1km track offering many visual highlights, capped off by the interrupted 360 degree views of the surrounding landscapes.

1 December 2013

Time: Meet 8.00am at DHP Car Park

Required: Suitable walking shoes (with good grip), hat and sunscreen 

Supplied: First Aid, water and snacks 

Guides: Siân and Chloe (DHP Trainers)

All are welcome - we hope you will join us!

Are you a DVA Gold Card Holder?

If you are a Department of Veteran’s Affairs (DVA) gold card holder you may qualify for FREE exercise sessions at Dolphins Health Precinct.

When you have an identified clinical need - under the guidance of an Exercise Physiologist, you will be provided with exercise advice to aid in the prevention, management and impact of chronic health conditions, leading to an improved lifestyle.

If you are interested:

• Drop into Dolphins Health Precinct reception, or;
• Call 07 3880 3729, or;
• Email info@dolphinshealthprecinct.com.au 

Chilli lime squid salad Recipe

Serves: 4

Time to make: 20 minutes

Ingredients

• 3 squid hoods (750g), cleaned, cut into 5cm squares, scored
• 2 long red chillies, finely chopped
• 150g snow peas, trimmed
• 100g baby rocket leaves
• 1 small avocado, chopped
• 1/2 small red onion, thinly sliced
• 1 small red capsicum, thinly sliced
• 1/2 cup fresh mint leaves, torn
• 1 tablespoon peanut oil
• 1/4 cup lime juice
• 4 slices sourdough, to serve

Method

• Spray a non-stick frying pan with oil. Cook squid and half the chilli over medium heat for 4 minutes. Remove from pan. Steam snow peas until just tender. Cool.
• Combine squid, rocket, avocado, onion, capsicum, mint and snow peas in a large bowl.
• In a screwtop jar, combine remaining chilli, peanut oil and lime juice. Drizzle over salad. Serve with sourdough.

(Source).

Get Prepped for the Bribie Island Triathlons

Wanting to get started with triathlons but not sure where to start? Let DHP Trainer and Triathlon specialist Marc give you some great pointers and techniques through training.

Every Friday night at 7pm is Triathlon Training in the comfort of Dolphins Health Precinct. Bring your swimming, running and cycling gear (as you will be using the pool, spin bikes and treadmill for training).

Everyone is welcome, no experience required. 

Cost is only $10 per session.

It's an awesome cardio workout. Fantastic preparation for the Bribie Island short distance events.

DHP Social Day - Climb to the Summit

DHP Social Day

Climb to the Summit of Mount Ngungun

It’s not the tallest or most challenging of the Glasshouse Mountains climbs, but Mount Ngungun is certainly one of the most rewarding. The climb to the summit is a 1.1km track offering many visual highlights, capped off by the interrupted 360 degree views of the surrounding landscapes.

1 December 2013

Time: Meet 8.00am at DHP Car Park

Required: Suitable walking shoes (with good grip), hat and sunscreen 

Supplied: First Aid, water and snacks 

Guides: Siân and Chloe (DHP Trainers)

All are welcome - we hope you will join us!

Lemon Poached Chicken and Potato Salad

Photography by John Paul Urizar

This excellent chicken, potato and asparagus salad is a sure fire winner. Serve it as a light main or as a side dish.

Serves: 4

Time to prep: 20 minutes

Time to cook: 30 minutes

Ingredients

• 4 small chicken breast fillets, trimmed
• 1 lemon, rind removed (see hint), juiced
• 750g kipfler or pink fir potatoes, scrubbed
• 100ml extra-virgin olive oil
• 150g baby green beans, trimmed, halved
• 1 bunch asparagus, trimmed, cut into thirds crossways
• 1 tablespoon dill leaves, chopped
• 2 tablespoons chopped chives

Method

• Place chicken in a large, deep frying pan with lemon rind. Cover with cold water. Bring to the boil over medium heat. Reduce heat to low and simmer for 12 minutes. Remove chicken from pan. Cool slightly. Slice across the grain.
• Meanwhile, cook potatoes in a large saucepan of boiling water for 15 to 20 minutes or until tender. Using tongs, transfer to a chopping board. Stand for 10 minutes or until still warm but cool enough to handle. Peel potatoes and cut into chunks. Place in a large bowl.
• Using a fork, whisk oil, 1/4 cup lemon juice and salt and pepper in a jug. Drizzle three-quarters of the dressing over potato. Stir gently to coat.
• Place beans and asparagus in a heatproof bowl. Cover with boiling water. Stand for 3 minutes. Drain. Add to potato with chicken, dill and chives. Drizzle with remaining dressing. Toss gently to combine. Season with pepper. Serve.

(Source).

NEW: Adult Learn to Swim Lessons

NEW NEW NEW!!

Learn to Swim Lessons for Adults

Within a small group, you’ll be with like minded people, whilst learning water confidence and basic swimming strokes.

Every Thursday

1 pm – 3 pm

Bookings are essential

30 minutes in the Hydro Pool (33˚C)

Small class size (maximum of 4 students, minimum of 3 students)

Cost: $60 for 4 week block (only $15 a lesson)

Creche Xmas Craft 6 Week Workshop

6 week Christmas Craft Workshop held on Thursday nights

in the Dinky Dolphins Crèche.

Exciting craft activities will include decorate your own baubles,

Christmas cards for loved ones, Christmas candles and more!

When: Thursday nights (6 weeks) 

7th November to 12th December

Time: 5 pm - 6 pm

Age: 4 - 12 years old

Cost: $30

Reduced-fat Vegetable Quiche

A low-fat vegetarian quiche - what could be better?

Serves: 4

Time to prep: 15 minutes

Time to cook: 55 minutes

Ingredients

• 2 sheets Pampas Reduced-Fat Puff Pastry
• 1 tablespoon olive oil
• 125g button mushrooms, sliced
• 2 small carrots, grated
• 2 small zucchini, grated
• 350g broccoli, cut into florets
• 2 green onions, thinly sliced
• 5 eggs
• 3/4 cup reduced-fat milk
• 1 1/4 cups grated reduced-fat cheese

Method

• Preheat oven to 200°C. Place a baking tray into oven.
• Line a 3.5cm deep, 23cm (base) loose-base fluted quiche pan with pastry. Trim. Prick base with a fork. Place a sheet of baking paper over pastry. Half-fill with dried beans. Place pan onto hot tray. Bake for 10 minutes. Remove beans. Bake a further 10 minutes.
• Heat oil in a non-stick frying pan over medium-high heat. Add mushrooms. Cook for 4 minutes. Add remaining vegetables. Cook for 2 minutes. Cool.
• Whisk eggs and milk. Season with salt and pepper. Spread vegetable mixture over pastry. Sprinkle with cheese. Pour over egg mixture.
• Reduce oven to 180°C. Return quiche to hot tray. Bake for 30 to 35 minutes or until set. Stand for 10 minutes. Serve.

(Source).

This FRIDAY - Baby & Me Picnic by the Pool

Join us for our 

 MONTHLY PARENT & BABY 

PICNIC GATHERING 

This Friday (8th November)

Join us once a month for a casual picnic get-together in the relaxing surroundings of the sunny grassed area next to Dolphins Health Precinct Aquatic Centre. 

We will be offering interesting and informative monthly guest speakers as well as workshops. 

Light refreshments will be served. 

The lovely representative from Embrace Life clinic will be discussing baby sleep and feeding as well as a few other important and interesting topics on Friday.

DETAILS:

Date: Second Friday of every month 

Time: 1pm - 3pm 

Location: Grassed area next to DHP Pool 

Cost: $10 

Inclusions: Sandwiches & juice or tea/coffee 

 ALL ARE WELCOME!

3 Secrets to Help You Be Happy Every Day

When was the last time you did something for yourself?

Here's the catch – I'm not talking about housework, errands or cleaning out your email inbox.

The irony is, when we pursue our best, most beautiful life, we often forget to take a few minutes to feed our mind, body and spirit. How we spend our days is ultimately how we will spend our lives, so why not take a few minutes out of your day to tune into what makes you happy?

Here are my favorite simple practices to treat myself every day:

1. MORNING MEDITATION

Ok, take a deep breath. There's been a lot of buzz on meditation, but I've found the art of living in the moment is so simple. Try this delightful pick-me-up to release tension and revitalize your entire body. Here's how to do it: Sit comfortably on the floor or your bed, soften your joints and focus on your breathing for a few moments. Breathe deeply through your nose and feel your belly expand. Hold for a moment, then release slowly through the mouth until you feel your lower belly contract. Begin this exercise with 5-10 breaths at a time, keeping your spine lengthened and shoulders relaxed. And if the concept of meditation seems a bit too "new-agy" for you, think about it as a moment to take a break, breath and stabilize yourself.

2. GREEN MOJITO BLEND

I'm a firm believer that radiant skin starts with nutrition. This super-green blend is perfect for the health conscious woman who doesn't like to compromise on taste.

Green Mojito Blend 

This healthy juice crush fights dull and lackluster skin with a hit of high-energy greens. Green juices have an anti-inflammatory effect that can calm an upset stomach and boost immune function.

Calories: 166

Servings: 2

Ingredients

1 ½ cups coconut water

Handful of spinach

1/2 pineapple

1/2 green apple

1 cucumber

2 pitted dates

Small knob fresh ginger

Handful fresh mint leaves (20-25 leaves)

2-4 ice cubes

Directions

1. Pulse all ingredients to a blender until smooth and creamy.

2. Pour into a glass and garnish with sliced lime and mint. Enjoy.

3. JOURNALING

This daily ritual is so good for the soul! Keep your calendar or planner separate - your journal is dedicated to your wildest dreams (and making them happen). I love to collect beautiful photographs and surround myself with inspiring words.

– Lorna Jane (Source).

Low-fat mango fool Recipe

Photography by Ben Dearnley

Grab a couple of ripe mangoes for this deliciously low-fat mango fool dessert.

Serves: 4

Time to prep: 35 minutes

Ingredients

• 150g low-fat ricotta cheese (see note)
• 1/2 cup low-fat vanilla custard
• 2 large ripe mangoes, peeled, roughly chopped
• 8 pieces almond bread

Method

• Place ricotta in a food processor. Process until creamy. Pour in custard and pulse until just combined. Transfer to a large bowl. Wash and dry food processor bowl.
• Process mango until smooth. Reserve 1/3 cup mango puree. Fold remaining mango puree into ricotta mixture.
• Half-fill four 1-cup capacity glasses with mango-ricotta mixture. Spoon over reserved puree. Cover and refrigerate for 15 minutes or longer, if time permits. Serve with almond bread.

Note

• Use low-fat or regular ricotta from the deli for this recipe (not spreadable ricotta in tubs). Ricotta is a soft, fresh cheese with a short shelf-life, so it's best used within 3 days of buying.

(Source).

REMINDER: Melbourne Cup Luncheon at DHP

It's that time of year again... Melbourne Cup!

Get set to have a blast at the Dolphins Health Precinct Melbourne Cup Luncheon. For only $29 per person you will enjoy cocktail food, plus beer/wine/champagne/soft drink. Dress to impress (Races style). 

PLUS: Exciting and fun Arcade Horse Game so you can get into the action of the day and 'race' all your friends for 1st place! The only Melbourne Cup function in the area to have these unique games!

• When: 5th November 2013
• Time: Midday
• Where: Redcliffe Leagues Club (One Eyed Dolphin)
• Cost: $29 per person (includes beer/wine/champagne/soft drink/cocktail food)
• RSVP: Dolphins Health Precinct Reception or call 3880 3729.

PRIZES for best dressed and best hat!!

Creche Spooktacular Halloween Disco!

Sam and the Dinky Dolphins Creche team is hosting the spookiest Spooktacular Halloween Disco! There will be a themed party with costumes, party games, dancing, music and treats. All ages are welcome.

When: Thursday October 31st - 5pm - 7pm

Where: Dinky Dolphins Creche

Cost: FREE!

We hope to spook you there!!

Vegetable and lentil curry Recipe

Photography by John Paul Urizar

Serves: 4

Time to prep: 10 minutes

Time to cook: 17 minutes

Ingredients

• 2 teaspoons vegetable oil
• 1 medium red onion, cut into wedges
• 1 garlic clove, crushed
• 2 tablespoons mild curry paste
• 1 medium red capsicum, cut into 3cm pieces
• 300g cauliflower, cut into small florets
• 150g button mushrooms, quartered
• 2 baby eggplant, sliced
• 415g can crushed tomatoes
• 1 cup vegetable stock
• 150g green beans, trimmed
• 400g can brown lentils, drained, rinsed
• Fresh coriander leaves, plain yoghurt and steamed rice, to serve

Method

• Heat oil in a saucepan over medium-high heat. Add onion and garlic. Cook, stirring, for 2 to 3 minutes or until tender. Add curry paste. Cook, stirring, for 1 minute or until fragrant.
• Stir in capsicum, cauliflower, mushroom, eggplant, tomato and stock. Bring to the boil. Reduce heat to medium. Simmer, covered, for 10 to 12 minutes or until vegetables are tender. Add beans and lentils. Cook for 3 minutes or until beans are tender and lentils heated through.
• Serve with coriander, yoghurt and rice.

(Source.)

Why Go Paleo?

The paleo diet a.k.a. caveman diet has recently become a hot topic of conversation and debate among many. Some experts (such as Loren Cordain) swear by paleo, and others (such as Marlene Zuk Ph.D) have voiced their criticisms.

Nonetheless, many people still have questions about paleo. To help address (and answer) some of those questions, the team at LIVESTRONG created the infographic below.

The cavemen appear to have gotten a few things right — art and their diet — and it is the latter which is the basis for the Paleo Diet. It is an animal protein, low-carb lifestyle like that of our pre-tech ancestors. Foods shunned for their inflammatory qualities include dairy, grains, refined sugars and legumes.

The Premise of the Paleo Diet

Since our genetics, anatomy and nutritional requirements have changed very little since the start of agriculture 10,000 years ago, eating and exercising in the same way our Paleolithic-era ancestors did can help control weight and help prevent diseases like obesity, heart disease, diabetes and cancer that our contemporary way of eating may cause (or at the very least contribute to).

(Source).

Melbourne Cup Luncheon at DHP!

It's that time of year again... Melbourne Cup!

Get set to have a blast at the Dolphins Health Precinct Melbourne Cup Luncheon. For only $29 per person you will enjoy cocktail food, plus beer/wine/champagne/soft drink. Dress to impress (Races style). 

PLUS: Exciting and fun Arcade Horse Game so you can get into the action of the day and 'race' all your friends for 1st place! The only Melbourne Cup function in the area to have these unique games!

• When: 5th November 2013
• Time: Midday
• Where: Redcliffe Leagues Club (One Eyed Dolphin)
• Cost: $29 per person (includes beer/wine/champagne/soft drink/cocktail food)
• RSVP: Dolphins Health Precinct Reception or call 3880 3729.

PRIZES for best dressed and best hat!!

Healthy Makeover Recipe: Chicken, mushroom and tarragon pot pies

Photography by Andrew Young

This is a quirky take on the traditional shepherd’s pie.

Serves: 4

Time to prep: 15 minutes

Time to cook: 45 minutes

Ingredients

• 4 sebago potatoes, peeled, halved
• 20g butter, chopped
• 250ml PHILADELPHIA Original Cream For Cooking, a cream alternative
• 1 tablespoon olive oil
• 8 (about 800g) chicken thigh fillets, coarsely chopped
• 200g Swiss brown mushrooms, thinly sliced
• 1 leek, thinly sliced
• 1 garlic clove, crushed
• 1 tablespoon plain flour
• 1/2 cup (125ml) chicken stock
• 1 tablespoon Dijon mustard
• 1 tablespoon lemon juice
• 2 tablespoons coarsely chopped fresh tarragon
• 20g butter, extra, melted
• Steamed butter beans and snow peas, to serve

Method

• Place the potatoes in a large saucepan and cover with cold water. Place over high heat and bring to the boil. Cook for 20 minutes or until tender. Drain well. Return the potatoes to the pan with butter and half the PHILLY. Use a potato masher to mash until smooth. Taste and season with salt and pepper.
• Meanwhile, heat the oil in a large frying pan over high heat. Add one-quarter of the chicken and cook, turning occasionally, for 5 minutes or until brown all over. Transfer to a bowl. Repeat in 3 more batches with remaining chicken.
• Add the mushrooms to the pan and cook, stirring, for 5 minutes or until tender. Transfer to the bowl with chicken. Add the leek and garlic to the pan and cook, stirring, for 2-3 minutes or until leek softens. Sprinkle the flour over mixture and cook, stirring, for 1 minute. Return the chicken and mushroom mixture with the chicken stock, mustard, lemon juice, tarragon and remaining PHILLY. Bring to a simmer. Cook, stirring occasionally, for 10 minutes or until chicken is cooked through and sauce thickens slightly. Remove from heat. Taste and season with salt and pepper.
• Preheat a grill on high. Spoon the chicken mixture among four 1 1/2-cup (375ml) capacity ovenproof dishes. Spoon the mashed potato over the chicken. Lightly brush with melted butter. Cook under preheated grill for 5 minutes or until lightly golden. Serve immediately with steamed beans and snow peas, if desired.

(Source).

Triathlon Training - Every Friday Night

Triathlon Training is held every Friday night at 7pm. Meet at Dolphins Health Precinct. 

You will swim, cycle and run with the training designed to prepare you for the Bribie Island short distance events.

Everyone is welcome. Cost per session is only $10.

It's a awesome cardio workout and great opportunity to experience what triathlons are all about!

7 Tricks to get more Fibre in your Diet

Fibre is my number one nutrient to become (and stay) lean and healthy.

Studies show that increasing dietary fibre can reduce your risk for diabetes and other diseases, aid fat loss and result in lower body weight. Fibre can also increase satiety, help balance blood sugar levels and protect against stroke.

Here's the part that might surprise you: I recommend 50 grams fibre a day. Since the recommended fibre intake according to the Centers for Disease and Control Prevention is between 25 to 35 grams for adults, people tend to look at me incredulously. "Fifty!?" they ask. Yes, I recommend 50. To err on the side of caution, be sure to talk to your doctor about it.

Here are seven strategies to help you incorporate more fibre-rich foods into your diet:

1. Bump Up Your Leafy Greens

Spinach, kale, and other leafy greens contain maximum fibre and nutrients with minimum calories. Salads make an ideal way to eat more greens. You can also use strong, large lettuce leafs such as Romaine and cabbage as alternatives to wheat wraps for sandwiches. I even throw raw kale into my protein shake for breakfast: you won't taste it in there!

2. Increase Your Cruciferous Veggies

Besides providing vitamins, minerals, and cancer-fighting nutrients, cauliflower and other cruciferous vegetables come loaded with fibre. For example, raw Brussels sprouts and broccoli pack 3.3 and 2.4 grams of fibre (respectively) per cup. Cook them in a little coconut oil to help your body better absorb their fat-soluble nutrients.

3. Berry Your Routine

Berries are my favorite fruit because they're lower in sugar and higher in nutrients. Raspberries top the list with an impressive 8 grams of fiber per cup. I throw frozen berries into my protein shake every morning. For a fibre-loaded healthy dessert, top fresh berries with cinnamon and sliced almonds.

4. Include More Beans and Legumes

I'm totally on board with the benefits of a whole food Paleo-type diet. But I differ from many Paleo eaters in that I also eat legumes, a rich source of nutrients and fibre that also create variety on your plate. One cup of cooked lentils provides almost 16 grams of fibre, and other beans aren't far behind.

5. Slow-Release Starchy Carbs

Swap white potatoes and rice for fibre-and-nutrient-richer carbs like sweet potatoes and quinoa.

6. These Foods Earn "A+"s

Artichoke and avocado are my 2 "A+" foods for fibre. A medium artichoke and 1 cup of avocado each pack an impressive 10 grams of fibre, plus they make everything from salads to grass-fed burgers taste better.

7.Go Nuts

In addition to being excellent sources of healthy fats, protein, and nutrients, nuts and seeds are also a great source of fibre. A quarter-cup of almonds provides about 4 grams of fibre. Add one tablespoons of freshly ground flaxseed to your protein shake, and you'll get 2 grams of fibre.

"I'm Just Not Meeting my Quota Today..."

I get it. Some days you'll be traveling, stranded at an airport, or otherwise unable to get 50 grams of fibre from the foods you're eating. That's why I also recommend a professional-quality fibre-blend powder to meet your quota.

Here's a little trick to reduce your appetite and eat less at your next meal: Blend a tablespoon of freshly ground flax seed or a fibre supplement into a tall glass of water about 20-to-30 minutes before your meal.

Read more here.