Tiny Tots Month - May

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May is Tiny Tots Month

at Dinky Dolphins Creche!

Every Monday there is an exciting activity for

you and your tot to get involved in, four activities in total. 

Cost is only $20 for all 4 events or $8 per individual event.

Book early to avoid disappointment.

It's not too late! Book NOW for Lisa's Running Program

Need some training tips, running advice, race prep and nutrition advice? We have you covered with our comprehensive 10 week program! Our very own Wonder Woman LISA MACLEAN has put together an impressive 10 Week Jetty2Jetty Running Program. 

When: Training is every Saturday at 7am commencing May 9.

What: Improvements in technique and race times. Nutritional and race preparation advice to enhance performance. Increased fitness.Good understanding of the course.

• 10 Training sessions on the course
• Weekly program

Cost: Only $99 (PLUS: THE FIRST 10 PEOPLE WHO REGISTER will receive race entry into J2J 2015 and also receive an official J2J running singlet!

Gluten Free Anzac Biscuits Recipe

By Teresa Cutter - The Healthy Chef

Ok you asked for it ! So here they are – gluten free Anzac biscuits. The perfect cookie for gluten free diets that will satisfy that sweet cookie craving, it’s hard to stop at one. The almonds are packed with protein and add a lovely sweetness, and I’ve added macadamia nut oil which gives a delicious buttery flavour to the whole biscuit and marries perfectly with honey and coconut. These cookies keep for about 4 – 5 days and make the perfect snack if you’re craving something sweet and healthy.

What’s great about them

This yummy biscuit is packed with protein and antioxidants that will help nourish your body. These tasty biscuits help boost your metabolism, repair muscle and help stabilise blood sugar levels. Almonds are anti-inflammatory for the body and are high in vitamin E, an antioxidant that can help fight off free radicals for a healthy immune system. They are also a great source of potassium – a mineral necessary for nerve transmission and the contraction of all muscles including the heart. Macadamia nut oil contains a potent bundle of heart protective nutrients: healthy fatty acids (plant omega-3s and mono-unsaturates), plant sterols, dietary fibre and antioxidants like vitamin E and manganese. This combination of nutrients can help slow ageing and support cardiovascular health.

Ingredients

• 1 cup (100 g) almond meal (ground almonds)
• 1 cup (100 g) flaked almonds
• 1 cup (75 g) organic desiccated coconut (see notes)
• 1/4 (80 g) cup raw honey or organic maple syrup
• 1/4 cup (60 ml) macadamia nut oil or olive oil
• 1/2 teaspoon bicarb soda (baking soda)
• 1 – 2 tablespoons water

Method

• Combine almond meal, flaked almonds and coconut.
• Combine honey and oil into a small pot and heat gently.
• Mix the bicarb and water then pour into the honey pot and mix until it starts to froth.
• Pour the wet mix into the dry nut ingredients and mix through until combined. Add a little water if needed to combine which will help them stick together.
• Form into 22 cookies
• Bake in a low pre heated oven 120 C (248 F) for about 30 minutes until golden.
• Cool and enjoy.

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BE QUICK - Early Bird Pricing Ending SOON!

Are you ready to join the DHP Jetty2Jetty Team for 2015?

Register at DHP Reception before the end of April to receive discounted entry into the race.

Challenge yourself on one of Queensland's most scenic courses along the Redcliffe waterfront. Races include the Moreton Bay Regional Council Half Marathon, JT Press 10km, Redcliffe Dolphins 5km & Belvedere Hotel 3km.

Race day is Sunday 19 July.

For further information regarding the race visit (www.j2j.com.au)

_______________________________________________

Need some training tips, running advice, race prep and nutrition advice? We have you covered with our comprehensive 10 week program! Our very own Wonder Woman LISA MACLEAN has put together an impressive 10 Week Jetty2Jetty Running Program. 

When: Training is every Saturday at 7am commencing May 9.

What: Improvements in technique and race times. Nutritional and race preparation advice to enhance performance. Increased fitness.Good understanding of the course.

• 10 Training sessions on the course
• Weekly program

Cost: Only $99 (PLUS: THE FIRST 10 PEOPLE WHO REGISTER will receive race entry into J2J 2015 and also receive an official J2J running singlet!

How Much Should Your Workout Hurt?

Pain can indicate progress, or problems. Here’s how you gauge discomfort.

Differentiating between the usual “I just worked out really hard” pains and the more worrisome, “I think I might’ve hurt myself” ones can be difficult, especially when you’re trying to push yourself towards progress.

There’s a pain of injury and a pain of adaptation — one is bad and the other is good. To know the difference, read on.

THE GOOD KIND

Comeback aches: You might be doing an activity perfectly, but if you haven’t something like high-intensity cardio in a while, it is normal for your body to ache a bit during and after your session.

Immediate aftershock: When you perform an activity pain free, and then feel really sore afterwards, in the muscles you were training, that’s a good sign. Some discomfort after properly executed exercise means that your body is adapting to become more fit.

(Perfectly normal) soreness: Your soreness could last anywhere from two to four days post-workout. Rather than stopping all movement and letting the pain take over during that time, it is recommended that you should work through it and keep your muscles moving.

THE BAD KIND

Biomechanical error: If you don’t have any pain prior to your activity, and then you experience pain while you’re performing a particular movement, you should stop and take a step back and have a trainer evaluate your form and technique.

Interconnected injuries: Any chronic, pre-existing pain in your back, hips or knees might rear its ugly head in other parts of your body. For example, an ankle issue will probably create knee issues.

It’s important to make those connections so that you can avoid misdiagnosis and focus your treatment appropriately. Your personal trainer and physiotherapist can work together in providing your recovery and fitness goals.

Localised pain: If you’re experiencing localised pain during or after strength training, it’s a red flag for you to stop and seek assistance. 

Acute, out-of-nowhere aches: Any sharp, stabbing, traumatic, and/or sudden pains during any kind of workout should be checked out immediately.

The overdoing-it variety: After your two-to-four day recovery period, if the pain lingers into your next attempted exercise session, you might be overtraining or not recovering adequately enough between workouts

For more information, seek professional help through Dolphins Health Precinct Personal Training Department.

Chicken and Chorizo Minestrone Recipe

Packed full of goodness, this chicken and chorizo minestrone soup is a delicious hearty meal the family will love!

Serves: 4

Time to prep: 15 minutes

Time to cook: 30 minutes

Ingredients

• 1 chorizo sausage, finely chopped
• 1 brown onion, finely chopped
• 1 carrot, peeled, finely chopped
• 2 celery sticks, finely chopped
• 1 zucchini, ends trimmed, finely chopped
• 2 garlic cloves, crushed
• 400g can diced tomatoes
• 2 cups (500ml) chicken stock
• 1 large (about 220g) Coles RSPCA Approved Chicken Breast Fillet
• 1/2 cup (110g) risoni pasta
• 40g spinach leaves, finely shredded
• Lemon zest, to serve
• Flat-leaf parsley leaves, to serve
• Crusty bread, to serve

Method

• Heat a large saucepan over high heat. Add the chorizo and cook, stirring, for 5 mins or until browned. Use a slotted spoon to transfer to a plate.
• Add the onion, carrot, celery, zucchini and garlic to the pan and cook, stirring, for 5 mins or until onion softens. Return the chorizo to the pan. Add the tomato, stock and chicken breast. Bring to the boil. Reduce heat to medium-low and cook, stirring occasionally, for 10 mins or until chicken is cooked through. Transfer the chicken to a plate and coarsely shred.
• Add the pasta and shredded chicken to the soup. Cook, stirring occasionally, for 6-7 mins or until pasta is tender. Remove from heat. Stir in the spinach and season with salt and pepper.
• Ladle soup among serving bowls. Sprinkle with lemon zest and parsley and serve with crusty bread.

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Updated Lap Lane Availability

We have many exciting things happening in the Aquatic Centre Pool at different times of the day. As it is a shared zone, we have created the above table to show the availability so our Members are better able to prepare their swimming regimes. If you have any questions, please don't hesitate to contact Dolphins Health Precinct Reception.