Wednesday 30 April 2014

The AMAZING Powers of the Humble Banana!


After reading this, you'll never look at a banana in the same way again!

Bananas contain three natural sugars - sucrose, fructose and glucose combined with fibre. A banana gives an instant, sustained and substantial boost of energy. 

Research has proven that just two bananas provide enough energy for a strenuous 90-minute workout. No wonder the banana is the number one fruit with the world's leading athletes. 

But energy isn't the only way a banana can help us keep fit. It can also help overcome or prevent a substantial number of illnesses and conditions, making it a must to add to our daily diet.

Depression: According to a recent survey undertaken by MIND amongst people suffering from depression, many felt much better after eating a banana. This is because bananas contain tryptophan, a type of protein that the body converts into serotonin, known to make you relax, improve your mood and generally make you feel happier. 

PMS: Forget the pills - eat a banana. The vitamin B6 it contains regulates blood glucose levels, which can affect your mood. 

Anaemia: High in iron, bananas can stimulate the production of haemoglobin in the blood and so helps in cases of anaemia. 

Blood Pressure: This unique tropical fruit is extremely high in potassium yet low in salt, making it perfect to beat blood pressure. So much so, the US Food and Drug Administration has just allowed the banana industry to make official claims for the fruit's ability to reduce the risk of blood pressure and stroke.

Brain Power: 200 students at a Twickenham (Middlesex) school ( England ) were helped through their exams this year by eating bananas at breakfast, break, and lunch in a bid to boost their brain power. Research has shown that the potassium-packed fruit can assist learning by making pupils more alert. 

Constipation: High in fibre, including bananas in the diet can help restore normal bowel action, helping to overcome the problem without resorting to laxatives. 

Hangovers: One of the quickest ways of curing a hangover is to make a banana milkshake, sweetened with honey.. The banana calms the stomach and, with the help of the honey, builds up depleted blood sugar levels, while the milk soothes and re-hydrates your system. 

Heartburn: Bananas have a natural antacid effect in the body, so if you suffer from heartburn, try eating a banana for soothing relief.

Morning Sickness: Snacking on bananas between meals helps to keep blood sugar levels up and avoid morning sickness. 

Mosquito bites: Before reaching for the insect bite cream, try rubbing the affected area with the inside of a banana skin. Many people find it amazingly successful at reducing swelling and irritation. 

Nerves: Bananas are high in B vitamins that help calm the nervous system.

Overweight and at work? Studies at the Institute of Psychology in Austria found pressure at work leads to gorging on comfort food like chocolate and chips.. Looking at 5,000 hospital patients, researchers found the most obese were more likely to be in high-pressure jobs. The report concluded that, to avoid panic-induced food cravings, we need to control our blood sugar levels by snacking on high carbohydrate foods every two hours to keep levels steady. 

Ulcers: The banana is used as the dietary food against intestinal disorders because of its soft texture and smoothness. It is the only raw fruit that can be eaten without distress in over-chronicler cases. It also neutralizes over-acidity and reduces irritation by coating the lining of the stomach. 

Temperature control: Many other cultures see bananas as a 'cooling' fruit that can lower both the physical and emotional temperature of expectant mothers. In Thailand , for example, pregnant women eat bananas to ensure their baby is born with a cool temperature.

Seasonal Affective Disorder (SAD): Bananas can help SAD sufferers because they contain the natural mood Enhancer tryptophan. 

Smoking & Tobacco Use: Bananas can also help people trying to give up smoking. The B6, B12 they contain, as well as the potassium and magnesium found in them, help the body recover from the effects of nicotine withdrawal. 

Stress: Potassium is a vital mineral, which helps normalize the heartbeat, sends oxygen to the brain and regulates your body's water balance. When we are stressed, our metabolic rate rises, thereby reducing our potassium levels. These can be rebalanced with the help of a high-potassium banana snack. 

Strokes: According to research in The New England Journal of Medicine, eating bananas as part of a regular diet can cut the risk of death by strokes by as much as 40%! 

Warts: Those keen on natural alternatives swear that if you want to kill off a wart, take a piece of banana skin and place it on the wart, with the yellow side out. Carefully hold the skin in place with a plaster or surgical tape!

So, a banana really is a natural remedy for many ills. When you compare it to an apple, it has four times the protein, twice the carbohydrate, three times the phosphorus, five times the vitamin A and iron, and twice the other vitamins and minerals. It is also rich in potassium and is one of the best value foods around So maybe it's time to change that well-known phrase so that we say, 'A banana a day keeps the doctor away!'.

Monday 28 April 2014

New Group Fitness Classes - Launch (this Saturday)


On Saturday 3rd May, come down to DHP and try out our fabulous NEW Group Fitness classes at a special launch. The theme for the day (and the week following) is CRAZY WIG'S!

Ensure you reserve your spot as places are limited. See DHP Reception now!

Please be advised the 7.30am Box'd class will still be running.

Friday 25 April 2014

Vegie Fritters Recipe


Packed with vegies, these fritters are so tasty the kids won't even realise they're healthy!

Serves: 4
Preparation time: 20 minutes
Cooking time: 5 minutes

Ingredients
  • 1 medium zucchini 
  • 1 x 310g can sweet corn kernels, drained 
  • 1 small carrot 
  • 1 small Spanish onion 
  • 1/4 cup wholemeal self raising flour
  • 1/2 tsp ground cumin 
  • A pinch of cinnamon 
  • 3 eggs, separated 
  • Olive oil cooking spray 
  • Tzatziki to serve 
  • Cherry tomatoes and salad greens to serve

Method
  • Preheat oven to 150ÂȘC
  • Grate zucchini, carrot and onion into a large bowl along with the drained corn. Add flour, cumin and cinnamon
  • Stir through the egg yolks and season with freshly ground black pepper
  • Whisk the egg whites until firm peaks form and gently fold through the egg yolk mixture
  • Spray a large frying pan with olive oil and heat over medium heat
  • Place two tablespoons of the mixture into the pan and cook for two minutes on each side, or until golden brown
  • Remove the fritters from the pan and keep these warm in the oven. Repeat the process with the remaining mix
  • Serve with tzatziki, cherry tomatoes and mixed green leaves

Recipe and image provided courtesy of Australian Egg Corporation.

Wednesday 23 April 2014

Friday swim club can improve time


If you haven’t already heard, we’ve started our very own swim club night. Friday night is a fun night at Dolphins Health Precinct. It offers swimmers the chance to compete and improve their personal best times as well as offering an environment for families to meet and socialise.

It is designed to reduce the apprehension that some children feel towards competitive swimming and introduce a side of the sport they haven’t experienced yet all in the name of fun.

The yummy barbecue is a great excuse for you have a night off cooking duties while watching your little champs having fun.

Below is some info about the night. For more information call 3880 3729 or click here.

When: First Friday of the month
Time: Races start at 6pm sharp
Cost: $5 per student (includes races and sausage sizzle)
Next club night: 2 May

Club nights are open to past and present learn to swim families of DHP. The event starts at 6pm sharp and are finished by 7.30pm.

Friday 18 April 2014

Get Ready for ANZAC Day - Healthy ANZAC Biscuits


By TERESA CUTTER | THE HEALTHY CHEF
Teresa Cutter "the healthy chef" is one of Australia’s leading authorities on healthy cooking.

Anzac biscuits are a favourite of mine to bake in my kitchen and they are traditionally made with rolled oats, butter, sugar, golden syrup, white flour and coconut. I’ve adjusted the original recipe to create a few different versions of this fabulous cookie so that you’ll hopefully find the creation that works for you. The first is my favourite and based on traditional rolled oats combined with coconut, almond and heart healthy / anti-inflammatory macadamia nut oil, it’s hard to stop at one. The great thing about this recipe is that you can also swap the oats for quinoa to make them suitable for gluten free eating plans. My next version is more traditional and made with organic wholegrain spelt, rolled oats, organic honey, vanilla, coconut and quality butter that just melt in the mouth. My third creation is made with a base of almonds and coconut , then scented with vanilla bean which makes them perfect if you’re on gluten free eating plans.

What’s great about them: 
Oats are a great source of soluble fiber that fills you up, so you feel fuller for longer. According to studies, the beta-glucan fiber found in oats can help regulate your appetite for up to 4 hours as well as help lower cholesterol. I’ve also used macadamia nut oil in my recipes which works as an anti-inflammatory and replaces traditional trans fats + margarines found in most store bought Anzac cookies. Spelt is an ancient grain that is related to wheat, but has a lower gluten content so it’s kinder to the digestive system in people with gastrointestinal issues or sensitivities to wheat. It’s a good source of protein and has around 20% more protein + up to 65% more amino acids than traditional wheat flours.

Ingredients
  • 1 1/2 cups (175 g / 6 oz) rolled oats
  • 1/2 cup (40 g / 1 1/2 oz) desiccated coconut
  • 1/2 cup (60 g / 2 1/4 oz) flaked or chopped almonds
  • 2 1/2 tablespoons macadamia nut oil, cold pressed coconut or olive oil
  • 2 tablespoons honey or your alternative such as organic maple syrup or yacon, rice syrup
  • 1 teaspoon vanilla extract or 1/2 teaspoon vanilla bean paste
  • 1 tablespoon water

Method
  • Combine oats, coconut and almonds into a food processor or the dry jug in the Vitamix.
  • Add the oil, honey and vanilla.
  • Turn on the food processor or Vitamix and mix well for about 15 – 30 seconds or until combined.
  • Add the water and process again. The addition of water will help the cookie mixture stick together.
  • Form into 20 small cookies and place onto a baking sheet lined with baking paper.
  • Flatten down with enough room around each cookie.
  • Bake for 20 -30 minutes in a low 150 C (300 F) oven. or until golden brown.
  • Cool completely before eating and enjoy.
  • Makes 20 delicious Anzac cookies.
  • Store in an airtight container for 5 days.

Wednesday 16 April 2014

Cardio Workouts Burn Up Calories


Is just doing cardio enough? Yes, at the beginning, walking around the block, on a treadmill or bike is a great way to kick off your fitness. Doing something is far better than nothing for your health. But if you want serious weight loss or toning you need to do more. Weight loss is all about burning more energy than you consume. It’s as simple as you eat less and move more, you lose weight. The unfortunate thing about low-impac tcardio like walking is that you really don’t burn that much.

To give you an idea, researchers have accumulated several studies across the world and what they found is that for someone to lose 7kg in a year without changing their diet they would need to walk approximately 37km each week. Now I don’t know how you feel about walking, but I think that’s a lot of walking! And I am sure the majority would rather lose 7kg in two to three months and not wait a year to do so. So how can you lose 7kg in three months I hear you ask?

Intensity is today’s magic word. To lose weight through exercise you need to add intensity variations. You can do this through a variety of training methods and your personal trainer has the key to assist you with this. So ask your trainer how to get the best out of your workouts now and start burning up those calories. So don’t wait one year, get intense now and see the results.

Ask DHP’s personal trainers for advice on how to make a difference to your training now.

Monday 14 April 2014

Learn to Swim - STARTS 22 April


Dolphins Learn to Swim Term 2
starts 22nd April

Cost: $150
$10 non-refundable deposit required at time of booking
(balance paid by start of term). Direct Debit available.


** WIN **
PAY YOUR FULL TERM 2 FEES UPFRONT
TO GO INTO THE DRAW TO WIN TERM 3 FOR FREE!

Friday 11 April 2014

Vanilla plum crumble Recipe

A deliciously warming dessert, perfect on a cold winter's night! Recipe and image provided courtesy of UNCLE TOBYS. This recipe is from the Heart Foundation. 

Serves: 8
Preparation time: 10 minutes
Cooking time: 25-30 minutes

Ingredients
  • 400g can pie apples
  • 800g can plums in natural juice, drained and with pips removed
  • 1 tsp vanilla essence
  • 1 cup (90g) UNCLE TOBYS Traditional Oats*
  • 1/2 cup (70g) slivered almonds*
  • 2 tbs golden syrup

*Products available with the Heart Foundation Tick. Remember all fresh fruit and vegetables automatically qualify for the Tick.

Method
  • Preheat oven to 180°C (160°C fan-forced). 
  • Combine apples, plums and vanilla essence; place in an oven-proof baking dish.
  • Mix oats, almonds and golden syrup; sprinkle on top of fruit; bake for 25-30 minutes or until bubbling and crisp.
Tip: Serve with reduced fat ice cream or low or no fat yoghurt or low fat pouring cream if desired. 

Monday 7 April 2014

Q & A with New Personal Trainer Matthew Hilliar


Q: What can you offer your clients?

A: I teach my clients as I train them. After their first session, they would have learned a lot and will have a greater understanding on how their body works. This will help clients reach their end goal. I may make the exercise ten times harder but I’m giving you 10 times the results by doing that. I will change the way they think - to a smarter and realistic approach and that’s half the battle won. I will help you think you can do it.

Eliminating negativity and getting rid of bad habits is my first focus. You are in great care with me. I respect my clients with upmost importance. If you’re feeling down I will cheer you up, if you’re not motivated, I will inspire you.

All of that is part of my job as your personal trainer, otherwise it wouldn’t be personal. The most important thing is that you have fun while getting results and live life to your best potential.

Friday 4 April 2014

Easy chicken casserole Recipe


​A simple, no-fuss family meal from the Heart Foundation.

​Serves: 4
Preparation time: 15 minutes
Cooking time: 45 minutes

Ingredients
  • 1 tbs olive oil*
  • 8 chicken pieces, skin removed and trimmed of all visible fat*
  • 1 large onion, peeled and sliced
  • ¼ cup plain flour
  • 3 cups salt reduced chicken stock
  • 2 tbs Worcestershire sauce
  • 350g chat potatoes
  • 2 cups frozen vegetables*

*Products available with the Heart Foundation Tick. Remember all fresh fruit and vegetables automatically qualify for the Tick.

Method
  • ​Heat the oil in a large heavy based pan over medium high heat. Brown the chicken in batches until golden on all sides. Set aside to drain on paper towel. 
  • In the same pan cook the onions until golden. Lower heat, add the flour and cook, stirring for 1 minute. Slowly pour in stock and Worcestershire, stirring to break up any lumps. Bring to boil, reduce heat, add potatoes. Cover with lid and simmer for 25 minutes.
  • Remove lid add the frozen vegetables and simmer for further 6 minutes or until vegetables are tender and chicken is cooked through.

Wednesday 2 April 2014

Dolphins Swim Club - A GREAT Night!


This Friday Night!

Friday night is FUN night at Dolphins Health Precinct. It offers swimmers the chance to compete and improve their personal best times as well as offering an environment for families to meet and socialise. The yummy BBQ is a great excuse for you have a night off cooking duties while watching your little champs having fun!

When: First Friday of the month
Time: Races from 6.00pm
Cost: $5/student (includes races and sausage sizzle)

Club Nights are open to past and present Learn to Swim families of DHP. The event commences at 6pm sharp and are finished by 7.30pm. A Club BBQ will be on during this time.

More more information, click here.