becoming magazine april-june 2010
DESCRIPTION
BECOMING Magazine April-June 2010TRANSCRIPT
IPSWICH HOSPITAL FOUNDATION
All things AutumnAutumn Fitness, Recipes, Activities and more!
PlusEvents Flu Facts Get Connected Fitness Activities� � �
Saturday 8th May 2010Ipswich Turf Club, Brisbane Road Bundamba
One Mile Gift Raceday and Tourism & Hospitality Expo includedin Turf Club Entry Fee!
The Ipswich Hospital Foundation in conjunction withQueensland Athletics League and Ipswich Turf Club presents the
City of Ipswich One Mile Gift – a race day of a different kind.
VIP Trackside Lounge Tickets AvailableIpswich Turf Club 150 years celebrations
Plenty of entertainment!
Here is your golden opportunity.
Junior and Open Categories
www.ipswichonemilegift.com.au
ONE MILE GIFTRaceday
QALQUEENSLAND ATHLETICS LEAGUE
join the big family ridejoin the big family rideSUNDAY 18TH APRIL - KIDS RIDE FREE
www.brisbane2ipswich.com
Welcome to BECOMING Issue 2 -Events! And a Happy Easter toeveryone! Hopefully you were ableto resist the chocolate Easter Eggfeast and keep on top of yourhealthy eating!
After the positive feedback we received from the last
issue of BECOMING, it’s back again and bigger and
better than last time!
This issue we’re focussing on events (past and future)
and how to get the best out of what’s on offer. March
saw the Foundation plan and assist with three events
all in the space of a fortnight; the Tuffkidz Mini
Triathlon, Ipswich Healthy4Life Golf Day and the
Heritage Ipswich 100 Bike Ride. All of the events were a
huge success in their own right. You can read all about
the wrap up from the Golf Day and the Ipswich 100 in
this month’s issue.
But as the saying goes - there’s no rest for the wicked -
so we’ve plunged straight into preparations for the
Brisbane 2 Ipswich Bike Ride, One Mile Gift, Boonah
Blitz, Rail Trail Fun Run and Park2Park! On the next
page, you’ll find a quick calendar with all the website
for the coming events. Be sure to log on and check
them out for more information. There’s quite a lot of
new and exciting concepts to all of the events, so it’s
definitely worth checking them out!
In addition, we’ve also put together some healthy
recipes for Autumn, some information on protecting
yourself and those around you from the flu this flu
season and some Autumn Fitness ideas to mix up your
fitness regime. There’s something for everyone in this
issue!
Don’t forget - we love receiving your feedback and
suggestions, so if you’ve got something you’d like to
say, email [email protected].
Yours in Health,
Laurelle
BECOMING MAGAZINE
PO Box 878 Ipswich QLD 4305
P: (07) 3817 2318
F: (07) 3812 7500
www.ihfoundation.org.au
Autumn Exercising
Park2Park 2010
Ipswich Healthy4Life Golf Day
Ipswich 100
Resource Centre
Autumn Recipes
Flu Season
Get Connected
Looking for a fun way to mix up your fitnessregime? Skip to page 8 to discover the Life Trailequipment!
It’s back! The 2010 Park2Park will be held onSunday 25 July. Head to page 12 to find our thelatest!
Again named one of the best rides in South EastQueensland, recap on the day that was theIpswich 100. Page 18 has all your details.
Looking for some equipment for your nextcommunity event? Skip to page 21 to see howthe Foundation can help you!
A small compilation of some recipes to get youinto the healthy Autumn eating mood! Jump topage 23 to read the delicious menu!
All the latest in health... e-wise!!
In this busy day and age, most of us can't affordto get the flu. We've put together some importantfacts and information that can save you from theflu this season.
CONTENTS8
12
14
18
21
23
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34
2010 EVENTS
BECOMING MAGAZINEIssue 2
April - June 2010
Editor - Laurelle Franklin
Contact (07) 3817 2538
Contributors
Laurelle Franklin, Communications Co-ordinator
Ashton Cooper, Events Co-ordinator
Jill Meuleman, SNAP Project Officer
Life Trail Photography
Daniel Franklin
Published by Ipswich Hospital Foundation
ABN 40 137 504 686
All content 2009 Ipswich Hospital Foundation.
Reproduction without permission is prohibited
.
www.ihfoundation.org.au
©
Know a friend who might like this
publication?
Make sure you forward it on! BECOMING the
Healthiest Community in Australia starts with you!
Tom Yates
Judy Andrews
Ashton Cooper
Laurelle Franklin
Jill Meuleman
Katherine Wyman
Chris Gale
Executive Officer
Executive Assistant
Events Coordinator
Communications
Coordinator
SNAP Project Officer
Special Events
Special Projects
Ipswich Hospital Foundation Staff
Want to borrow
something from
the Resource
Centre?
Looking to keep
up to date with
everything IHF?
Phone 3817 2318 to
enquire about
booking some
equipment for your
community event!
Become a fan on
Facebook or join
Ipswich Healthy4Life
to create your own
profile, talk to other
members and stay
updated.
18 April - Brisbane 2 Ipswich
8 May - Ipswich One Mile Gift
27 June - Boonah Blitz
4 July - Ipswich Classic Car Club Expo
11 July - Rail Trail Fun Run
25 July - Park2Park Fun Run
8 August - Gatton Grunt
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Details TBC
Turf Club
8.3KM and 3KM fun runs from Fernvale to
Lowood.
Duathlon and 5KM run in the heart of Gatton.
www.brisbane2ipswich.com
www.ipswichonemilegift.com.au
www.railtrailfunrun.com.au
www.park2park.com.au
www.gattongrunt.com.au
Starting from Moorlands Park, Auchenflower,
and finishing in the heart of Ipswich, the 50km bike
ride attracts more than 600 participants keen to
raise much-needed funds for charity while enjoying
a great community bike ride.
The usual OPEN (over 16) and JUNIOR (under 16)
Mile Gifts and a full day of horse racing at Ipswich
Turf Club Bundamba. Trackside Lounge tickets
available
The Ipswich News Park2Park is now entering its
6 year as one of the best organised & attended
community fun runs held annually in Australia. Half
Marathon | 10KM | 5KM | Family Challenge.
th
�
Fit 4 Life
ipswichhealthy4life.com.au
ipswich
4healthy
4 life 2010
April-September
Certified Instructors
12 Week Challenge!
Personal Challenges
Activity Vouchers
Certified Instructors are at majority of Foundation
Activities. Special needs try to be accommodated
where possible.
Interested in a Personal Challenge over a multi week
period? Come to Monday Cross Training for
measurements and testing tracked over a 12 week
period. Watch yourself improve as you set your goals
to better health!
Follow in the footsteps of some fitness warriors!
Naren Sinnathamby wants to be a loser - he’s got
three weeks left of his twelve week challenge and
he’s on his way to better health. Follow his progress
at www.ipswichhealthy4life.com.au. Peter Wyman is
getting his fitness back on track! Join him as he fights
his way to better health by joining in the IHF Fitness
Activities.
Fit 4 Life activities can't meet everyone's needs or
interests. We have though managed to obtain some
'come and try' vouchers from a variety of suppliers.
Contact Katherine at 3817 2318 (Wed-Fri) to see
what is currently available.
Activity Extras
*Pet Friendly ^Pram Friendly
A great start to the working week. Energiser is a yoga
and core workout in the heart of Ipswich.
An enjoyable walk around the park with friends.
Suitable to all levels of fitness, from novice to power
walker.
With controlled weather conditions and level ground,
the Riverlink Walkin’ session is perfect for walkers of
all ages who wish to walk in a safe, flat environment.
Hot Mums is a group of mothers who want to make
friends, have some fun and get exercise with their
newborns to two year olds.
Get ready for the biggest running event in Ipswich
every Tuesday night with the Park2Park Training
group. Run or walk.
With the expertise of Chris Gale, this running session
will put you through your paces. Each session costs
$5.00.
Join in a session of cross training led by an instructor
who will stretch your limits to welcome you to the
new week. Personal measurements and testing
tracked over a 12 week period.
With controlled weather conditions and level ground,
the Riverlink Walkin’ session is perfect for walkers of
all ages who wish to walk in a safe, flat environment.
Join in a session of cross training led by an instructor
who will stretch your limits.
Ever wondered what time you can run a 2km, 4km or
6km track in? Come along to the Big Hit Park Run to
find out! A fun and friendly exercise atmosphere
welcome to all ages.
Approximately 8 - 16km run or walk, from Fernvale to
Lowood and back. Self paced. Go the whole distance
or only some - it’s up to you. Call 3817 2318 to
confirm.
MONDAY
WEDNESDAYMonday Cross Training
Fit Training
Long Distance Run
Monday Energiser
Walking Group
Gale Force Running Session
FRIDAY
SUNDAY
Mon 6:00am Bill Paterson Oval, Limestone Park
Thurs 7:00am Riverlink (next to banks)^
Fri 5:45am Bush Chapel, Queen’s Park
Sat 7:00am Griffith Road Carpark, Limestone Park ^ *
Sun 6:00am Fernvale Futures Complex, Fernvale *
Mon 5:30pm Activity Centre, UQ Ipswich, Parker Ave
Mon 5:30pm Bill Paterson Oval, Limestone Park* ^
Tues 7:00am Riverlink (next to banks)^
Tues 9:00am (Call Katherine for venue information
0402 337 010)^
Tues 5:30pm Bill Paterson Oval, Limestone Park*^
Wed 5:30am Bill Paterson Oval, Limestone Park
TUESDAY
THURSDAY
Riverlink Walkin’
Riverlink Walkin’
SATURDAY
Hot Mums
Park2Park Training
Big Hit Park Run
Sessions are Gold Coin Donation except as noted
Life TrailLimestone Park
Adjusting our fitness regimes to suit the
new season needn’t leave us unmotivated
to exercise, but rather make our normal
routines more exciting and flexible. And
with so many great parks, recreational areas
and outdoor exercise equipment stations in
Ipswich, it’s easy to incorporate these into a
routine which is fresh, fun and healthy.With
exercises ranging from lower body strength to
upper body toning and forearm curls, there’s
something for all levels of fitness at the exercise
stations in Limestone Park. And the best part -
they’re FREE to use and EASY to incorporate
into your daily walk or jog.
Strengthen arm and chest muscles and
improves upper body strength. Easy to use,
place your feet in a standing position where you
can hold the grab bars without leaning forward.
Proceed to lean in to the bar to wherever
comfortable and then return back to normal
position. Repeat 10 times.
Standing Push Up
Forearm Rolls
Upper Body Stretch
Place your hands on both handles. Using your
left hand, grip the handle and turn it towards
you. Let your right hand slide as the handle
turns. Repeat for the right hand. Do this
exercise 10 times.
Hold the handles. Move the handles towards
each other. Hold for a count of 3. Allow the
handles to move back to the starting position.
Repeat the exercise 10 times.
Although it may not feel like summer is
completely over, we have well and truly
made our way into Autumn.
Lower Body Warm-Up
Prepares body for further exercise. Adjust the
resistance dial so the pedals move with
minimum resistance. Hold the grab bars, sit on
the seat. Place your feet on the pedals. Pedal
forward for 60 seconds. Rest for 10 seconds.
Pedal in reverse for 60 seconds. Rest for 10
seconds. Pedal forward for 60 seconds.
Bench Stepper
Stand behind the step at the bottom. Holding
the grab bars, place your right foot on the
bench. Step up on the bench with both feet.
Step down using right foot first. Repeat.
This is just a selection of the available
exercise equipment. For more information
on the Limestone Park Life Trail Exercise
Equipment, visit
or alternatively - get out and give it a go
yourself!
www.ipswich.qld.gov.au
For More Information www.park2park.com.au
Familypark park
Challenge
In conjunction with the Ipswich HospitalFoundation’s Park2Park Fun Run & Shaw’sFocus on Fitness Junior, the FamilyChallenge aims to get children and theirfamily members involved in physicalactivities.
To reach the goal, kids and their familieswill need to run 700 metres per day. Tofinish the Family Challenge HalfMarathon, children and their families areinvited to run the final 700 metres onSunday July 25th at the annual Park2Park
fun run held at Bill Paterson Oval,Limestone Park 9:30am.
The Family Challenge is FREE!! The idea isto get as many school children and familymembers active and involved in thechallenge as possible. To help encourageyou to get active, there are a number ofprizes up for grabs for schools andindividuals! Bonus prizes for FamilyChallenge participants that attend ShawFitness, Focus on Fitness Junior TrainingSessions!
The Family Challenge is to complete the Park2Park HalfMarathon bit by bit (700m per day) over a set period of time. It’sfun, non competitive event which runs over a 6 week period.
Sunday 25 July 2010 sees theIpswich News Park2Park back in fullswing for it’s sixth year running.
As one of the best organised and attended
community fun runs in Australia, it’s clear to see
that the Park2Park and its challenge is fast
becoming THE running event on the Ipswich
calendar.
Come along, join in and take part in the Half
marathon, 10KM, 5KM or family challenge - there’s
an event to suit everybody of all fitness levels and
abilities. Walk or run, join in the thousands of
participants raising funds for the Ipswich Hospital
Foundation as they strive to make Ipswich -
Australia’s Healthiest Community in Australia. Your
active participation will go a long way to achieving
this goal!
The Ipswich News Park2Park Half Marathon has
proven itself to be one of the most challenging
Half Marathon courses in Queensland. Each year,
this event attracts local, national and international
runners.
The 10KM and 5KM are strongly supported by the
local community. These events are perfect for the
seasonal runner and those wanting to get out and
improve their fitness whilst helping a worthy
cause.
After the success of the Family Challenge last year,
it is back once again to encourage children and
their families to get out and get active. The family
challenge is all about running the equivalent of a
half marathon over a period of time. It’s a great
way for kids to stay positive and active. The last leg
of the Family Challenge is run on the day, allowing
the children to run through the finish banner - just
like they’ve finished a half marathon for real! Sign
your children or family up to the challenge at
www.park2park.com.au - it’s FREE!
If you’re looking for a way to train and stay
motivated for the Park2Park, why not join the
Park2Park Training Squad? For just $100.00
upfront or $15.00 monthly (for 10 months) you
can become a member of the Park2Park Training
Squad!
The Park2Park Training Squad has been set up to
cater for runners and walkers of all ages and
abilities to work towards reaching their goals,
being a part of a group, meeting new people and
getting the most out of their training.
Members to the squad will receive a Park2Park
Training Squad Singlet, Park2Park Cap, Pedometer,
Fly Active Wrist Band, Generic Training Program,
access to all IHF Training Sessions, as well as,
monthly random prize draws. In addition,
members of the squad will receive discounted
entry into the Park2Park (any event). In addition,
discounted entry at the QLD (Doomben) Half
Marathon on Sunday 07 June and Gold Coast
Airport Marathon (Sunday 04 July) and other
events is available.
Registrations to the Park2Park and the Training
Squad are now open and are available online at
www.park2park.com.au.
For more information on any of these exciting
events or concepts, please visit
www.park2park.com.au or contact 1300 736 428.
Ipswich
Healthy4LifeCharity Golf Day
The Ipswich Healthy4Life Golf Day was a roaringsuccess with 128 golfers teeing off and helpingto raise over $17,000 for the Foundation.
Ipswich North Rotary is happy toannounce that the Ipswich Healthy4LifeGolf Day, proudly presented by TheHaggarty Group, helped to raise over$17,000 for the Ipswich HospitalFoundation's Healthy4Life Campaign.
With the opportunity to play on the newholes at the Ipswich Golf Course and thechance to win a $50,000 hole in one, theHealthy4Life Charity Golf Day was a suresuccess from the beginning.
Playing as a four person ambrose, playersstepped up and teed off for their chanceto win prizes whilst having fun. TheHaggarty Group $50,000 hole in one was
an opportunity too good to miss, with allplayers giving it their best shot in anattempt to take out the Hole in One Prizeand Title. Unfortunately, no hole in onewas made on the day.
Ipswich Hospital Foundation would liketo say a special thanks to all whoparticipated on the day, all sponsorssupporting the event, The Ipswich GolfClub and the Ipswich North Rotary golfday organization committee!
We look forward to seeing you at nextyear's golf day. Stay tuned to
formore information on next year's event.www.ipswichgolf4health.com.au
Pam Lane (CEODD WM HealthServiceDistrict), DrGerry Costello(DIR IpsHospital) andJohn Haggarty(HaggartyGroup) showoff their team’sprizes foroverall runnerup in theIpswichHealthy4LifeCharity GolfDay.
Thank You to our Sponsors
RollPac Plant Hire
Ipswich
Healthy4LifeCharity Golf Day
Supporting your chosen charity can be hard, butthanks to Heritage you can help fundraise withouthaving to lift a finger with a Heritagecommunity account – making fundraisingeasy.
By depositing your money into a Heritagecommunitys@ver account, Heritage will payinterest on your savings which is then paid into thecommunity group that the account is linked to.
This extra interest is referred to as a 'communitygrant' (earned on top of the regular interestcalculated on your account) and is calculated daily ona nominated percentage of the balance of the totalcommunitys@ver accounts linked to a communitygroup.
Ipswich Hospital Foundation (IHF) is a registeredcommunity group at Heritage, so now by becoming aHeritage member you can effortlessly support theFoundation that supports the Ipswich communitysimply by opening a Heritage communitys@veraccount and nominating IHF as your communitygroup of choice. Code 2501
It's a free, no fuss way of helping to fundraise andthe more communitys@ver accounts that are linkedto the IHF the more dollars will be raised!
Heritage Head of Network Banking OperationsSheena Harris said that this is one of the ways that
Heritage puts by helping to build thecommunities that it operates in.
“The Heritage communitys@ver account wasdeveloped as part of our commitment to not only ourmembers, but also to the local communities in whichHeritage operates,” she said.
“As a mutual building society, Heritage provides ahigher level of service to its members in comparisonto its larger banking competitors through lower feesand charges, higher deposit rates and also throughinitiatives such as the Heritage communitys@veraccount which helps our members to support theorganisations that are most important to them.”
IHF members are asked to support the Foundationby opening a Heritage communitys@ver account andnominating IHF as their community group ofchoice.
s@ver
To open a Heritage communitys@ver accountvisit your closest Heritage branch. Alternativelycontact 13 14 22 or access
extra
People first
www.heritageonline.com.au
Heritage – putting in many ways.People first
Heritage's communitys@ver account:Fundraising for the Ipswich Hospital Foundation made easy.
Rid
e fo
r a
reas
on
The day was a huge success with over 1000people coming out to ride and cheer on theparticipants.
All rides started and finished at theUniversity of Queensland, Ipswich Campus,which has proven to be a popular locationsince the ride relocated there last year. Thisyear, to celebrate the 150 Anniversary ofthe City of Ipswich, the Heritage Ipswich100 Imperial 100 Mile Challenge Ride wasintroduced as an exciting new 169km routecircling closer to the Great Dividing Range.Over 200 riders took part in this distance inits first year.
Over 400 riders chose the ever popular100KM distance, a breathtaking ridethrough the south west countryside in theGreat Dividing Range, whilst over 150riders opted for the 50KM route. Theorganisation of the rides, including themarshalling and signage, were praisedthoroughly on the day of the ride and afterthe event. 100 Mile entrant Don Henry said,“The number of helpers and signage wasexcellent and the refreshment stops were thebest stocked and quality I've had.” WhilstCraig Brown stated, “We all could not speakhighly enough of the course and theexcellent volunteers and ample supplies offood!”
The St Andrews Hospital Kids4Kids Ride waspopular, encouraging children and theirfamilies to get on their bikes, get active andraise some money for a good cause all atthe same time! Entry into this event was free,but personal sponsorship was encouraged.Together, the children and families ridingraised over $500 for the Sunshine Children'sWard at the Ipswich Hospital. This was a
tremendous effort and the Ipswich HospitalFoundation would like to thank everyonewho donated and participated for theirsupport.
Merchandise for this year's event waspopular, with many participants opting topurchase specially designed jerseys andknicks for the Imperial and 100KMdistances. The organisers of the Ipswich 100hope that they will be proudly worn bycyclists on regular journeys to show theirsupport and appreciation for the ride. Thosewho purchased merchandise after the 5thFebruary can expect their merchandise inthe next three weeks.
Stay tuned to the Ipswich 100 website formore photos and updates on next yearsevent
th
www.ipswich100.com.au
Sunday 28 March saw the 10Annual Heritage Ipswich 100 BikeRide come to life for another year.
th
“We all could not
speak highly enough
of the course and the
excellent volunteers
and ample supplies of
food!”
2010 Photos are online
now! Check them out atwww.ipswich100.com.au
With the addition of many new items to theHealthy4Life Resource Centre, the Foundationcontinues to assist community events by providingquality products and service.
The Resource Centre was developed to help takethe burden of smaller community groups when itcomes to organising the hiring of equipment forevents.
wo suntrailers (complete withsunscreen and a donation box), sunshademarquees, director chairs. course marking cones,plastic tables and more.
These items have proven popular amongst localcommunity groups with bookings being taken forjust about every weekend. Miss Cooper says thatthe popularity of the items is incredible. “Wedon’t have a charge on the (above) items toborrow,” she explains, “The difference that onemarquee makes to some of the smaller groups isincredible and we want to be able to providethese services to them so that everyone has anopportunity to provide great healthy events forthe community.”
Because the Foundation does providesuch a great service for free, a number of thesegroups generously donate to our program toexpand the centre.
In addition, the Foundation also has a number ofitems for hire. This includes an inflatablearchway, laptops, wireless amplifier with iPodconnection and the timing clock, just to name a
few. “There is a hiring fee for these items as theyare more expensive,” explains Miss Cooper, “butcompared to the prices that groups would haveto pay if they sourced the items alternatively, itstill works out to be one of their best options tohire the equipment.”
Groups that have used the Resource Centre havecommented on the quality of the service and thesupport the Foundation offers. One anonymoususer commented that “The service is fantastic. Wewould not have been able to provide such aquality celebration for the people we supportwithout your service.” In order to continue toprovide quality service and products, next timeyou borrow from the Resource Centre, don’tforget you can make a donation. All moneydonated goes directly towards improving theresource centre.
Healthy4Life Resource Centre Co-ordinator Ashton Cooper says, “We’ve had thesunscreen trailers for quite some time, but it wasonly when we purchased additional items andcreated the Resource Centre that we really sawthe potential it had to assist smaller communitygroups.” Items that are available through thecentre include t
According to Miss Cooper, someorganisations have estimated that by borrowingthe equipment from the Resource Centre, theysaved their event anywhere between $500 and$3000.
In the past year, the Ipswich HospitalFoundation’s Healthy4Life ResourceCentre has expanded and grown to newheights.
1. Give the Foundation a call (3813 6201)and let them know you’d like to put in anapplication for the Resource Centre.
2. The Foundation will email you a form to befilled out. You can return via email or fax.
3. The Foundation will confirm your bookingand send you a confirmation email.
It is recommended two people with a ute orlong bed SUV come for pick up and return.Pick up/return times:Monday – Friday8:30am – 4:30pm.Pick Up Location: Health Plaza Car Park – BellStreet.See car park attendant for further instructions.MAX HEIGHT 1.8m
PLEASE NOTE
HOW TO BORROW/HIRE EQUIPMENT
As the changeof season
comes around,so does a needto change our
meal ideas.
In the next few pages, you’llfind some tasty recipes
perfect for an Autumn’s daywith friends and family!
Autumn Recipes
Light Meals: Vegetable and FettaFilo Pies
Cooking TimeServes
Facts
Sourced From
Recipe By
50 mins4
Egg FreeNut FreeVegetarian
http://recipefinder.ninemsn.com.au/tablerecipes/721608/vegetable-and-fetta-filo-pies
Suzanne Gibbs
INGREDIENTS
2 small zucchini, diced
300g potatoes, boiled, diced
½ cup chopped parsley
100g fetta, crumbled
1 red capsicum, diced
8 sheets filo pastry
60g butter, melted
Rocket leaves, to serve
Balsamic glaze, to serve
METHOD
Preheat oven to 220°C. Cook zucchini for 4 minutes in a small saucepanof boiling, salted water, until soft. Drain well. Combine zucchini withpotato, parsley, fetta and capsicum. Season to taste.
Lightly oil four 11cm round pie dishes. Stack four filo sheets, brushingeach with melted butter. Halve sheets widthways. Repeat with remainingfilo and butter. Place a stack in each dish, with pastry hanging over.Using scissors, trim to 2cm wider than dish.
Spoon mixture into pie dishes, cover with overhanging filo to create a topwith a hole in its centre. Brush tops with butter. Bake for 15-20 minutes,until golden brown. Serve with rocket drizzled with balsamic glaze.
Snacks: Crunchy Lettuce Parcels
Prep TimeCooking TimeServes
Nutritional Facts
10 mins40 mins
4
GI rating - MediumProtein - 34.1gCarbohydrate - 39gFibre - 4gSodium - 138.9mg
Healthy Hint
Substitute the brown ricefor a low GI rice such asbasmati.
INGREDIENTS
3/4 cup brown rice (dry)
2 chicken breasts
1 orange
1 celery stick
1 cup alfalfa sprouts
1 tablespoon margarine
8 large lettuce leaves
METHOD
1.
2.
3.
4.
5.
6.
7.
8.
9.
Turn on stove. Fill saucepan 3/4 full with water. Heat water (lid on)until it boils. Add rice, cook (lid off) for 40 minutes.
Grill chicken in oven for 20-25 minutes.
When chicken is cool, remove skin and chop.
Grate the rind from the orange and squeeze the juice into a cup.
Slice celery into thin slices
Rinse and drain the rice. Add rice to bowl.
Add all the ingredients to rice and mix well (not lettuce).
Place a heaped tablespoon of mixture on one end of lettuce leaf.
Fold side of lettuce leaf to centre and roll up.
Recipe from “Kid’s in the Kitchen” cookbook by Eat Well SA.
Main Meals: Lemon thyme roastedchicken with autumn veg
Prep TimeCooking TimeServes
Equipment
Cooking Tip
Sourced From
15 mins35 mins
4-6
Poultry scissors or sharpknifeLarge stoveproof bakingdishTongs
http://realliving.ninemsn.com.au/article.aspx?ID=1026143
Browning the chicken andpotatoes on the stove firstnot only gives you colourand more flavour, butvastly reduces the cookingtime of the dish. It onlytakes a few minutes tojoint the chook, but youcould buy chicken pieces ifyou prefer.
INGREDIENTS
1.5kg whole chicken3 tbsp olive oilSalt flakes, to tasteCracked black pepper, to taste800g small baby potatoes,quartered
2 large zucchinis, cut into chunks8 baby golden squash, halvedHalf bunch lemon thyme sprigsCrusty bread, to serve
METHOD
1. Joint chicken Preheat oven to 220°C (200°C fan-forced).
2. Brown Place oil in baking dish over high heat. Season chickenwith salt and pepper, then fry skin side down for 3 to 4 mins tobrown skin. Remove from dish and set aside. Add potatoes to dishand fry for 5 mins, until they colour.
3. Place zucchini, squash, potatoes and chicken into baking dish andsprinkle with thyme. Toss in oily juices and coat well.
4. Roast Place chicken in oven for 25 to 30 mins or until chickenpieces and vegies are golden and cooked through. Remove fromoven and serve drizzled with cooking juices and crusty bread.
HOW TO JOINT A CHICKEN
Lay bird breast side down on board and cut out backbone, discard.Turn chicken over, lay out flat and press down to break thebreastbone.
Remove thighs and legs from carcass by following natural form ofthe bird.
Cut through joint where leg and thigh meet to separate. Forbreast pieces, cut down centre of breastbone, then cut each breastso you have a smaller piece with the wing attached and a longertail piece to ensure even cooking time (1/3 to 2/3 ratio).
You should now have 8 pieces.
Dessert: Apricot and Pistachio Scones
Prep TimeCooking TimeServes
Add a flavour twist toyour classic scones,great with a coffee or inthe school lunchbox
Facts
Sourced From
Recipe By
20 mins30 mins
10+
http://recipefinder.ninemsn.com.au/tablerecipes/campaign1/450216/apricot-and-pistachio-scones
Lucy Nunes
Kid FriendlyLow GIVegetarian
INGREDIENTS
1½ cups (225g) self-raising flour,sifted1¼ cups (115g) rolled oats¼ cup (55g) caster sugar50g butter, diced
1 cup (150g) dried apricots,coarsely chopped¼ cup (35g) pistachios, coarselychopped1 cup (250ml) milkthick cream, to serve
METHOD
1. Preheat oven to 220°C or 200°C fan. Lightly grease and flour abaking tray.
2. Combine self-raising flour, oats, sugar and ½ teaspoon salt. Rubin butter until mixture resembles breadcrumbs. Fold in apricots andpistachios. Make a well in centre of mixture. Stir in milk. Use aknife to quickly mix dough until soft and sticky. Take care not toover-mix.
3. Turn dough out onto a floured surface and knead lightly. Press orroll out to form a 16cm circle. Cut dough into rounds using afloured round cutter. Place close together on prepared tray. Bake for25 minutes, until scones sound hollow when tapped. Cool slightlyon a wire rack.
4. Serve warm with thick cream.
Tip: Dried apricots have a low GI rating of 30 and are high in fibre andbeta-carotene. Combined with milk, pistachios and oats in this recipe, onescone will set you up for a high-energy afternoon.
Looking for more recipes?
Check out www.ipswichhealthy4life.com.au. Head to the Eat WellSection to search through current recipes.
Submit your recipe on Ipswich Healthy4Life for your chance to wina cookbook! Visit and look underthe eat well section or email your recipes [email protected].
Have a recipe you’d like to share?
www.ipswichhealthy4life.com.au
TEXT
FLUTO
199 99 358
In this busy day and age, most of us can'tafford to get the flu. We've put togethersome important facts and informationthat can save you from the flu thisseason.
According to www.flu.com.au, the flu ismore serious than a common cold. “Itforces people into bed rest for a week ormore which impacts on their dailyroutines.” No matter how healthy youare, you can still catch the flu andspread it. Often this happens before youeven feel any symptoms or realise thatyou have the flu. One sneeze can spreadit for up to one metre.
The best defence against the flu is tovaccinate yourself and your family.The flu vaccine is given to millions ofpeople every year, helping to lower thenumber of hospitalisations and deathsrelated to the flu. It is recommended thateveryone vaccinates against the flu,particularly people at risk ofcomplications such as individuals olderthan 65 years of age, people with severeasthma, heart disease, diabetes andkidney failure as well as pregnantwomen. It is also recommended thatpeople who could transmit the flu tothese at risk patients, such as health careworkers, emergency service crews,workers in aged care facilities and childcare centre employees should bevaccinated. The more people who getvaccinations, the fewer people there areto spread the flu.
There are general mild side effects to theflu shot, including redness at the site ofinjection, muscle pains and tiredness fora day or two. The flu vaccine is relatively
inexpensive and individuals in the at riskcategory may fall into the GovernmentFunded Vaccine program. Ask your GP ifyou qualify for this.
According to everyyear in Australia, the flu causes anestimated 18,000 hospitalisations. Inaddition, a further 1,500,000 working daysare lost, 300,000 doctor’s appointmentsare made and 3000 deaths in olderAustralians (high risk individuals) occur.
It is important to be vaccinated eachyear for your best protection against theflu. SMS reminders (additional informationfound at www.flu.com.au) are an easyway to remember your flu vaccinationnext year.
They’ll let you know when you canreceive your vaccine next year via textmessage. Reminder messages are free.
www.flu.com.au,
“You can spread
the flu before you
feel any symptoms
or even know that
you’ve got the flu.”
Don’t let the Flu
get the better of you
At the
beginning of
each year,
people set New Year
Resolutions that often
(lets face it – nearly
always) fail.
As we’re already in April, it’s time to reflect...“Did I really keep my NYR?” If the answer is NO,why not try a different approach this year? Asuggestion is that if drastic changes are notachievable then at least stop slidingbackwards.As far as health goes this may not involve adramatic weight loss or physical activityprogram but be more of a maintenance plan.Make 2010 the year of small but highly effectivesteps to maintain or improve your health.
We become a little too complaisance aboutsimple things like vaccination/immunization.There are schedules for immunization. Anyone
can access immunization information online viathe Australian Government Department ofHealth and Ageing, National Health andMedical Research Council
or simply Google “The AustralianImmunization Handbook” the current edition is
the 9 . The immunization schedule changeswith the evolution of new diseases and thedevelopment of vaccines so it is worthchecking the site when outbreaks of newinfections are announced e.g. H1N1 vaccinefor swine flu and the vaccine for cervicalcancer. Check that you and your loved onesare up to date and that you keep a record ofyour immunization status. If travelling overseascheck with Doctor regarding recommendedcoverage.
Step 1: Immunization status
th
www.health.gov.au/internet/immunise/.../
-home
Handboo
k
SNAP SNIPPETS
SNAP SNIPPETS
Step 2: Medical
Step 3: Allied Health
Now for a really hard one...
Excessive alcohol intake
In a brief form the guidelines state:
Guideline1
Guideline 2
Guideline3
Depending on your age there are somesimple things to add to your maintenance
plan:Have screening procedures at the
recommended times e.g. discussthese with your GP your individual
risk depends on personal healthstatus, age and family history-Mammogram, PSA, pap smear,
chest X-ray, Endoscopies ,ECG,stress test, routine biochemistry
studies.
Don't forget about Optometry, Hearing,Podiatry and Dental checks.
__________________________________________
Any one out there who is still smoking isencouraged to contact
for a informationon a Stop Smoking plan.
There are Australian Guidelines on alcoholconsumption. The document was publishedin 2009 and replaces a 2001 document. It islengthy but contains interesting informationparticularly for parents of adolescents andyoung adults. It has a strict copyright policybut go to andsearch for
, or emailand a copy can
be emailed to you. There is a paper basedform available ISBN 1864963743.
The lifetime risk from drinking alcohol increasewith the amount consumed.For healthy men and women, drinking nomore than two standard drinks on any dayreduces the lifetime risk of harm from alcohol–related disease or injury.
On a single occasion of drinking, the risk ofalcohol-related injury increases with theamount consumed
For children and young people under18years of age, not drinking alcohol is thesafest option
a. parents and carers should be advisedthat children under 15years of age areat the greatest risk of harm of drinkingand for that age group , not drinking isespecially important
b. For young people aged 15-17 years,the safest option is to delay theinitiation of drinking for as long aspossible
SNAP quit smoking strategy
Australian Guidelines to reduce riskfrom drinking alcohol
Reducing the risk of alcohol related harmover a lifetime
Reducing the risk of injury on a singleoccasion of drinking
Children and young people under 18years ofage.
http://www.nhmrc.gov.au
SNAP SNIPPETS
Guideline 4
Pregnancy and breastfeedingMaternal alcoholconsumption can harm thedeveloping fetus or breastfeeding.
a. For women who arepregnant or planninga pregnancy notdrinking is the safestoption
b. For women who arebreast feeding , notdrinking is the safestoption
Also taken directly from thesame document for thosewho do not want to readthe full report is the table tothe right. This table puts intoperspective the differencesbetween different drinks-they vary significantly withrespect to their correlationwith a standard drink.
Over the next 3 editions of this newsletter youare invited to share with other readers yourpersonal hints as about how to de- stress in2010. Email your hints to
1. Reduce clutter in your surroundings2. Drink less alcohol3. Take a pet (this can include the cat) for awalk4. Regain flexibility with yoga and tai chi5. Meditate for at least 5 minutes a day and
notice an improvement in your mood6. Walk to unwind and improve your sleep(IHF)7. Remove debt from your life- live within yourmeans8. Cycle- help the environment and improveyour health9. Relearn the pleasure of creating food frombasic ingredients (good for your health andyour pocket)10. Ensure you drink enough water especiallyif exercising and/or the temperature is high
To start things off here are a few suggestions.
ACN: 009 737 704
ABN: 31 525 925 917
EFFECTIVE ASTHMA RESEARCH HOLDS THE KEY
TO IMPROVED LIFESTYLES FOR MANY PEOPLE
DIAGNOSED WITH ASTHMA
Applications are invited for grants in research
relating to Asthma. The research, which must be
undertaken in Queensland, may be in either
basic medical sciences or clinical fields.
Grants will be awarded only to individuals and to
institutions with access to appropriate research
facilities under the supervision of a responsible
investigator. Grants may cover salaries for
research, technical, or other assistance as well as
the costs of minor equipment, materials and
other necessary items.
The Foundation is keen to encourage new
researchers, and has made available a portion of
the 2011 research grant funds to newcomers
commencing their research careers.
As an indication for applicants, over the past five
years, grants have ranged from $15,000 to
$96,000 but applicants above and below these
values will still be considered and assessed upon
merit.
Further information and application forms are
available for downloading at the Asthma
Foundation’s website - www.asthmaqld.org.au.
ASTHMA FOUNDATION OF QUEENSLAND
RESEARCH GRANTS 2011
Applications close on 1 June 2010.
HELPING PEOPLE
Breathe Better
During the Ipswich Hospital FoundationSunshine Circle Appeal, in the months ofNovember and December, the Foundation wasbombarded with donations includingmonetary donations and gift donations fromgenerous organizations, business andcommunity members. The generosity beganwith Brother's League's Club donating $5000,and the Ipswich Classic Car Club donating$15,000.
West Morton Anglican College, GrandchesterState School, Healthworks Brassall clients,Stefan Hair Salons, Ipswich Water andSpotlight Ipswich donated presents for thechildren with some organizations evenpersonally delivering the presents to theHospital with Ipswich Water collecting Santaon their way to hand out the gifts!
Central State School, Energex, CWA Lowood,Association of Savilion Widows and the PrinceAlfred Hotel all donated much need fundsand Grace and Richard Jenkyn, SantaSpecial Big Hit Park Run, The Sunshine CircleMovies in the Park, Tattsbet, Ipswich ClassicCar Club, Metro Hotel Ipswich International,ABC Learning Centre Yamanto, TheHandmade Expo, LaLaLoud Events, BundambaState High School Seniors of 1991 reunion allheld events to raise money for the SunshineWard at Ipswich Hospital.
On behalf of all the staff, children andfamilies at the Sunshine Children's Ward,Special Care Nursery and Maternity Wardstouched by the generosity of the communityand their on-going support at Christmas theIpswich Hospital Foundation would like to sayTHANK YOU!
Through-out Novemberand December over
$44,073 was raised forthe Sunshine Circle!
Generous Donations
Help Sick Kids
The first annual Bling for Babies evening sawover 80 excited guests gather for theirchance to win a $1200 diamond and grab acouple of jewellery bargains, all whilsthelping out the Ipswich Hospital’s SpecialCare Nursery.
The supportdonation of the diamond,
added a buzz to the night. Armed with aglass of champagne, guests were given theopportunity to buy a ‘diamond’ for $20.They could choose from 80 boxes, 79containing cubic zirconias, 1 containing thediamond. They were also able to purchasegrab bags, and place bids on either theauction items or the silent auction items.
The support from local businesses inclcudingHeritage Building Society, Paul from FringeCafé, In Fiore, Ipswich News and all thepeople who donated their jewellery andattended the night was truly heartwarming.
The lucky winner of the diamond wasMarlene McLean, who on the night pickedher lucky diamond from a table of 80 otherfake stones.
The night was a great success raising over$3300 dollars to fund items on the IpswichHospital Special Care Nursery's wish list.Ipswich Hospital Foundation, Ipswich SpecialCare Nursery Staff and patients would liketo thank everyone who donated jewelleryand supported the night.
Start gathering up your jewellery for ournext Bling for Babies evening later this year!
from Brad Kearton Jewellers,including the
Find out what’s hot in applications and online!!
APP-LOADWe’ve searched through thousands of iPhone applications to bring you our favourites to help with
your health and fitness goals! And the best part... they’re all FREE!
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Run KeeperThis app is perfect for thosewanting to train up big for a runor just track their progress ingeneral. Run Keeper will followyour walks and runs, giving you information such asthe total time you spent running.
The WebMD applicationprovides trusted medicalinformation all at the touch ofyour fingertips. Whether youneed to look up basic first aid,look up symptoms or findmedication information, WebMDis the place to do it. Answers toyour ever day health questionscan be found here!
WebMD
Reach your weight loss goalswith MyFitnessPal, the bestcalorie counter on the iPhone.Set a daily calorie goal, thenrecord your daily food andexercise to make sure you stayon track. Then watch thekilograms come off!!
Want to eat smart? Take nutrition iQ withyou wherever you go. Browse items to addto your personalised grocery list, and check
items off as you shop. It’s a great way tostay organised and keep impulsive
shopping habits in check.
nutrition iQCalorie Counter
StepTrak Lite is your new best friend!An easy application to use, this appworks as a pedometer to track yoursteps whether you’re strolling,walking or running. And if keepingactive was your New Year’sResolution, let everyone know howyou’re going! StepTrak allows you topost via twitter your step count, soit’s easy to record your workouts andshare them with friends.
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