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.