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.

Kiddie Food Fun: Pizza Ships

Photography by Mark O'Meara

These cute pizza ships are easy to make and fun to eat!

Makes: 10 ships

Time to prep: 15 minutes

Time to cook: 10 minutes

Ingredients

• 12 small white par-baked bread rolls, halved
• 2 x 50g sachets tomato and herb pizza sauce
• 1 cup reduced-fat pizza cheese
• 225g can pineapple pieces in natural juice, drained, chopped
• 2 sticks cabanossi, sliced
• 1 small green capsicum, finely chopped

Method

• Preheat oven to 200°C/180°C fan-forced. Line 2 baking trays with baking paper. Spread cut side of each roll with pizza sauce. Place on prepared trays.
• Sprinkle rolls with 1/3 cup cheese. Top with pineapple, cabanossi and capsicum. Sprinkle with remaining cheese.
• Bake for 10 minutes or until cheese is melted and golden. Serve.

(Source).

REMINDER: Baby & Me Picnic By The Pool

Join us for our 

 MONTHLY PARENT & BABY 

PICNIC GATHERING 

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. 

STARTING 11th OCTOBER

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!

We're Having a Birthday and You're Invited!

Fun at last years Mini Meet!

It's hard to believe but Dolphins Aquatic centre is celebrating its fifth birthday. 

The day is FREE and everyone is welcome to come and participate in our Maccas Mini’s Meet. 

Macca’s Mini Meet is a novelty swim meet conducted in swim schools all over Queensland. The Mini Meets are offered to swim schools as a great way to give added value to their students by introducing them to the joy of racing in the pool. 

They are also seen as a vehicle for encouraging children to try competitive swimming when they finish their swim school tuition.

Dolphins Learn to Swim program have been conducting this special event every year since opening in October 2008.

So come along and join in this family fun day. It’s a beach party theme, so come along dressed for summer fun in the pool. 

The day kicks off at 8am for a 8.30am start on Sunday, October 13. Bubs races to family races and everyone in-between.

Dolphins Staff will be on hand to help out in the water and every participant will win a ribbon. The first 200 kids will receive a MMM show bag with heaps of lucky door prizes, best dressed prizes, face painter, sausage sizzle and more. 

See you at DHP on Sunday, October 13!

Baby corn and noodle fritters Recipe

Photography by Jeremy Simons

An excellent source of dietary fibre and vitamin C, sweet corn is a healthy choice for your everyday diet. Try them in these delicious, low-fat corn and noodle fritters.

Serves: 4

Time to prep: 15 minutes

Time to cook: 25 minutes

Ingredients

• 85g dried rice vermicelli noodles
• 2 green onions, thinly sliced
• 125g fresh baby corn, thinly sliced
• 1 long red chilli, finely chopped
• 2 tablespoons soy sauce
• 1 tablespoon oyster sauce
• 1 teaspoon sesame oil
• 1/4 cup self-raising flour
• 4 eggs, lightly beaten
• 2 tablespoons peanut oil
• Sweet chilli sauce, sliced green onion, sliced red chilli and mixed salad leaves, to serve

Method

• Place noodles in a heatproof bowl. Cover with boiling water. Stand for 3 minutes or until softened. Drain. Cut into 2cm lengths.
• Combine onion, corn, chilli, soy sauce, oyster sauce, sesame oil and flour in a bowl. Add eggs. Stir to combine. Stir in noodles.
• Heat peanut oil in a large frying pan over medium-high heat. Using 1/4 cup mixture at a time, cook in batches, for 2 minutes each side or until golden and cooked through. Transfer to a plate lined with paper towel. Cover with foil to keep warm. Serve fritters with sweet chilli sauce, onion, chilli and salad leaves.

(Source).

Are YOU Getting Enough Omega 3 Fatty Acid?

To reduce the risk of heart disease, the Heart Foundation recommends that Australian adults consume about 500 milligrams of omega-3 (marine source) every day. You can achieve this by eating a combination of two to three 150 gram serves of oily fish every week and by supplementing your intake with fish oil supplements (capsules or oil) and omega-3 enriched food and drinks. 

The Heart Foundation recommends that people with heart disease consume about 1000 milligrams of omega-3 (marine source) every day. You can achieve this by eating two to three serves of 150 grams of oily fish every week and by supplementing your intake with fish oil and omega-3 enriched foods and drinks. 

In addition, the Heart Foundation recommends that all Australians consume at least 2 grams of omega-3 (plant source) every day. This can be achieved by eating two slices of soy and linseed bread spread with a canola-based margarine, 30 grams of walnuts or a variety of the foods that contain plant-based omega-3s (as listed in our review of evidence Fish, fish oils, n-3 polyunsaturated fatty acids and cardiovascular health, Appendix 2, at www.heartfoundation.org.au/Professional_Information/Lifestyle_Risks/Nutrition)

Why is the Heart Foundation recommending that Australians consume omega-3s? 

The Heart Foundation s extensive scientific review found compelling evidence that consuming fish, fish oils and omega-3 polyunsaturated fats has many benefits to cardiovascular health and can decrease the risk of heart disease. 

How much omega-3 do I need? 

For the adult population, the Heart Foundation recommends consuming about 500 milligrams of omega-3 (marine source) every day. On some days you may consume more or less omega-3s than on other days, but aim to consume about 3500 milligrams of EPA and DPA over the whole week. 

We recommend that you achieve this amount by eating two to three serves of oily fish every week and supplementing your intake with fish oil and/or foods and drinks enriched with omega-3.

Read the full article here.