High-Protein Chocolate Cake Recipe

We love this high-protein chocolate cake recipe from fitness model Rita Catolino. All you need are a few ingredients, a coffee mug or jar and a microwave!

“This has been one of my go-tos for the past eight years, since I started competing. It’s perfect for the late-night kitchen raid when you want something sweet, moist and ‘cakey’ without having to bake up a storm or throwing your macro balance out."

Ingredients

• ¼ cup egg whites

• 1 tbsp coconut flour


• ¼ tsp each baking soda and baking powder

• 2 tbsp vanilla protein powder


• 2 tbsp melted organic 75% or higher chocolate

Method

• Mix the first four ingredients in a bowl by hand with a whisk or in a mini blender.

• Spray a mug or jar lightly with oil.

• Pour the mixture into the mug and pour the chocolate on top. 
• Use a butter knife and swirl through the chocolate so it swirls and filters through the cake mixture deep in the cup or jar. You are creating a marbling effect. 
• Microwave the mug or jar on high for two minutes, 30 seconds (you might need an extra minute depending on your microwave’s power). 
• Remove from microwave and turn upside down on plate to remove from mug or leave in jar or mug to serve. Eat as is or sprinkle with chocolate shavings.

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The MIND diet 'reduces risk of Alzheimer's'

The MIND diet may reduce the risk of Alzheimer's by up to 53%.

What is it?

The MIND diet is an acronym for Mediterranean-DASH intervention for neurodegenerative delay, fusing the acclaimed Med diet and DASH (dietary approaches to stop hypertension).

Strictly following the MIND diet could markedly drop the odds of developing Alzheimer's disease according to journal Alzheimer's & Dementia. A study showed that the diet reduced the risk of Alzheimer's by up to 53 per cent in strict adherents and 35 per cent in moderate followers.

Try it

The MIND diet has 15 dietary components including 10 brain-healthy food groups – green leafy veg, other vegies, nuts, berries, beans, whole grains, fish, poultry, olive oil and wine.

• At least three servings of whole grains
• A salad
• One other vegetable
• A glass of wine
• Nuts as snacks
• Beans on alternate days
• Poultry and berries at least twice a week
• Fish at least once a week
• Limit butter to less than a tablespoon per day
• No more than a serving a week of cheese and fried or fast food
• Eat blueberries, which have been found to be brain-protective. Strawberries also rate in past studies of food for cognitive function

Off the menu: Red meats, butter and stick margarine, cheese, pastries and sweets and fried or fast food.

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All New Moves, New Music, New Classes!

Group Fitness Launch

Saturday 8th August

Come down to Dolphins Health Precinct August 8th for our Group Fitness Launch Party! We will have 4 classes to showcase in our Group Fitness Room, including our brand new class HIIT Cardio, designed to push your limits and get performing like an athlete! 7am HIIT Cardio, 7.30am KO Boxing, 8.30am Definition and at 9.30am we have Steppin Up!

Our Balance Mind + Body Studio will showcase 8am and 8.45am Purely Barre & 9.30am Suspension. Along with new inspiring Fitness Classes, we will have Free Inflatable Slide and Fairy Floss for the Kids. Along with great Prizes and Membership Promotions on the day.

Don’t miss out, register for your free class now on 3880 3729. Available to Members and Non-Members. See you at the party!

Super Fast Asian-Style Chicken Soup

Recreate authentic Asian cuisine at home with this quick and easy chicken soup.

Serves: 4

Time to prep: 10 minutes

Time to cook: 5 minutes

Ingredients

• 4 cups salt-reduced chicken stock
• 1 tablespoon soy sauce
• 2 small red chillies, thinly sliced
• 2 carrots, peeled, cut into short, thin sticks
• 100g fresh shiitake mushrooms, sliced
• 150g snow peas, shredded lengthways
• 1 barbecued chicken, skin and bones removed, meat shredded
• 1/2 Chinese cabbage, finely shredded (see note)
• 1 bunch coriander, leaves picked

Method

• Combine stock, 2 cups water, soy sauce and chillies in a large saucepan over medium heat. Bring to a simmer.
• Add carrots, mushrooms, snow peas and chicken to pan. Reduce heat to medium-low and simmer for 2 minutes. Add cabbage and cook for 1 minute or until cabbage wilts.
• Stir half the coriander into soup. Divide soup between bowls. Top with remaining coriander and serve.

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Best Time to Workout for Better Sleep

Switch up your exercise schedule to instantly improve your shuteye.

Any time is a good time to workout.

But if you have sleep problems, the time you hit the gym during the day may affect how well you doze later that night, according to new research from Appalachian State University.

In the study, people who lifted at 7:00AM fell asleep faster than those who didn’t work out at all or those who hit the gym in the afternoon or evenings. But those who pumped iron at 7:00PM not only slept through the night better than non-exercisers, but also better than the morning lifters.

This suggests that if you have trouble falling staying asleep, evening exercise may be the way to go.

If you exercise in the mornings, you’re likely changing your sleep cycle a bit to get up earlier to accommodate the workout. That, along with the added calorie burn early in the day, can help you fall off to dreamland quicker at night, says lead study author Dr Scott R. Collier.

But if you exercise at night, the increase in body heat from lifting weights may relax the muscles, creating a thermal effect similar to a warm bath, he says. And that, along with muscle fatigue, can help you sleep more soundly and stop you from waking after falling asleep.

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Great Effort at the J2J!

Well done and congratulations to everyone who participated in the 2015 Jetty2Jetty Fun Run yesterday. It was such a great day with record numbers picking up from last year. Even though there was a chilly breeze, there was a great sense of community with family and friends supporting runners and cheering them on! Bring on Jetty2Jetty 2016!!

**************************************

Warren's Team 2015

Warren and his Jetty2Jetty Team!

Warren thanking DHP Staff Member Samantha
for the donation of the team shirts

Warren being presented his team hat

A special mention to Warren's Jetty2Jetty Team...

Warren wanted to do the 5km Jetty 2 Jetty and knew Warren within himself it would be a challenge. Six DHP members put their heads together and created a team to support Warren on this challenge he was about embark. The Team consisted of 8 members Paul, Denis, Terry, Jessie, Peter, Warren, Kelly and Julie. Warren's daughter-in-law even flew up from Melbourne to join in and be involved!

Dolphins offered to sponsor Warren and his team by donating shirts to create the team vibe! Terry from the team then funded for Warren's team to all have hats (as Warren loves wearing a hat even when his inside the gym!)

The team did so well at the Jetty2Jetty and it was very inspiring to see the support given. After the race the team pre-planned to celebrate at the Belvedere Hotel!

Healthy Snack: Dukkah & Lemon Salt Kale Chips

These crispy kale chips make a great starter or snack.

Serves: 5

Time to prep: 10 minutes

Time to cook: 15 minutes

Ingredients

• 1 bunch (about 250g) curly kale
• 2 tablespoons olive oil
• 1/2 teaspoon sea salt flakes
• 1/2 lemon, zested
• 1 tablespoon almond dukkah

Method

• Preheat oven to 180C. Line 2 baking trays with baking paper.
• Trim centre stems from kale and tear into small bite size pieces. Combine the oil, salt and lemon zest in a large bowl. Add kale leaves and sprinkle with dukkah. Toss to coat in oil mixture. Spread kale out in a single layer on prepared trays.
• Bake, swapping trays halfway through cooking, for 15 minutes or until leaves are crisp.

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