Healthy Living Summer / Autumn 2021

Living Healthy Summer / Autumn 2021

6

Tips and tricks for good oral health 10

Protect your skin from chlorine this Summer 14

Is it time to check your hearing?

19

7 delicious recipes for you to try

Living Healthy Contributors Executive Manager Glenn Seri Editor and Marketing Officer Tamika Piccinelli Care Navigation Manager Tina Clark Queensland Country Dental Mackay Dentist Isabella Ihle Contributors James Jensen - Australian Nutrition Centre Kriscel Estanislao - Specsavers Audiology Georgia Harding - Well Nourished

Thank you to all of our contributors - we appreciate being able to provide our Members with valuable information.

Contact Us Address 333 Ross River Road, Aitkenvale, QLD 4814

PO Box PO Box 42, Aitkenvale, QLD 4814

Phone

Contents From the Executive Manager. Glenn Seri................................................... 3 Our NEW Rockhampton Retail Centre....................................................... 4 Online Health and Wellness Centre.......................................................... 5 Tips and tricks for good oral health. Isabella Ihle..................................... 6 Make your goals happen in 2021................................................................ 8 Protect your skin from chlorine this Summer. James Jensen..................10

1800 813 415

Refer a friend........................................................................................... 12

Email

Winners are grinners!............................................................................... 13

info@queenslandcountry.health

Is it time to check your hearing? Kriscel Estanislao................................ 14

Website

Queensland Country's Premier Provider Network.................................... 15

queenslandcountry.health

Claiming with Queensland Country's Mobile App.................................... 15

Social

Phase 2 Cardiac Rehab Program. Tina Clark............................................ 16

ď‚‚

qldcountryhealth

Prenatal Exercise Program with Laura Geitz........................................... 18

qldcountryhealth

7 Delicious recipes from Well Nourished. Georgia Harding...................... 19

Queensland Country Health Fund Ltd ABN 18 085 048 237 Queensland Country Dental is a business name of Queensland Country Health Fund Ltd ABN 18 085 048 237

Queensland Country in the Community.................................................. 26 Why Storm season might be a lot different this year.............................27

Queensland Country Care Navigation Pty Ltd (ABN 92 610 024 916) is an independent subsidiary of Queensland Country Health Fund Ltd (ABN 18 085 048 237).

Disclaimer: The information contained in this publication is provided for general information purposes only not as a substitute to medical advice. The information provided or views expressed by third party contributors in this publication are not necessarily those held by Queensland Country Health Fund Ltd.

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Queensland Country Health Fund • Living Healthy Summer / Autumn 2021

From the Executive Manager Hi and welcome to the Summer

I am also very pleased to announce

retirement from the Board. Former

edition of Living Healthy.

an extension of our dental services

Deputy Chair, Karen Read, will step

in Mount Isa with a new dentist,

into the Chairperson position and

Elchèrü Hepburn, who started at

will be joined by our new Deputy

the practice early January. Elchèrü

Chair, Greg Nucifora. Our team look

is a local and she is looking forward

forward to working with Karen and

to giving back to the Mount Isa

Greg in 2021 and beyond.

It is safe to say that 2020 was a year unlike any other and many of us are looking forward to 2021 with the anticipation of a potential vaccine on the horizon for COVID-19.

community. She joins the team

Like you, Queensland Country has

lead by Dr Tia Riggs and we are

had to overcome some unique

sure that both Members and

challenges in 2020 which, although

non-Members will take advantage

difficult at the time, have set us

of our expanded services.

up to meet 2021 with renewed optimism and vigor.

Every month we treat nearly 1,200 Members across our three

We remain committed to providing the very best service and value for money for all our Members and we look forward to a rewarding 2021.

Thank you for being a Member and placing your trust in us.

Healthy Regards,

One of the things that 2020

dental practices. Each practice

highlighted was the importance

prides themselves on providing

Glenn Seri

of private health insurance and

excellent quality dental care at an

Executive Manager

the private hospital system to the

affordable price to both Members

Australian health industry. As public

and non-Members. In addition

hospital waiting lists for elective

to this, our Queensland Country

surgery continue to blow out, it

Health Fund Members with extras

is reassuring to know that as a

cover receive no or low out-of-

Member of Queensland Country

pocket expenses on preventive and

you are able to avail yourself of

diagnostic treatments with check

medical advice and procedures in

ups and scale and cleans. If you live

a timeframe that is acceptable to

in Mackay, Mount Isa or Townsville

you. There has never been a more

and have not experienced

important time to have health

our dental practice services, I

insurance and Queensland Country

encourage you to do so for your

is right here when you need us.

next dental check-up.

2021 will see Queensland Country

At our AGM last November our

continue to invest in its business

long-term Chairperson, Michael

and the communities in which we

Beard, retired from his position.

operate. We will be increasing

He will, however, remain on the

our investment in our Mobile App

Board for another year. Michael has

and hope to be able to deliver

been a wonderful representative

an even faster claims processing

for the Health Fund over his many

experience and the ability to use

years with us and we wish him all

digital cards.

the best as he heads towards

Queensland Country Health Fund • Living Healthy Summer / Autumn 2021

3

w o N

n e op

Our new Rockhampton Retail Centre Helping our Members live better lives through better health is at the core of everything we do!

In late November 2020, we opened our brand new Health Fund Retail Centre in Rockhampton. The Retail Centre is conveniently located in the new Queensland Country Bank branch at 103 Bolsover Street, Rockhampton. Our Retail Centre team will be able to assist Members: • With all health insurance enquiries • Provide health insurance comparisons • Submit payments • Submit claims Our team look forward to meeting and assisting our Rockhampton Members face to face!

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Queensland Country Health Fund • Living Healthy Summer / Autumn 2021

Queensland Country’s

Online Health and Wellness Centre At Queensland Country Health Fund we want to inspire you to live a better life through better health. We’ve partnered with Healthily and put together a group of online resources on some key topics. These include:

• Breast cancer • Sleep disorders • Type 2 diabetes • Osteoarthritis • Depression • Pregnancy • Prostate cancer • Heart failure • Families and mental health • Adjusting to parenthood In addition, we have also worked with our Brand Ambassador, Laura Geitz and Senior Accredited Exercise Physiologist, Tehanee Obeyesekere from BodySmart Health+ to bring you a Prenatal Exercise Program.

Queensland Country hope these resources provide helpful information for our Members when you or a family member may be dealing with a serious medical condition.

Visit www.queenslandcountry.health/health-wellness-centre/ today!

Queensland Country Health Fund • Living Healthy Summer / Autumn 2021

5

Isabella Ihle, Dentist Queensland Country Dental Mackay

Tips and Tricks for good oral health Good oral health is essential in maintaining good general wellbeing.

In a year so focused on illness, dental health can sometimes be forgotten about. Here are 10 quick tips and tricks to help you maintain your perfect smile.

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Queensland Country Health Fund • Living Healthy Summer / Autumn 2021

1. Brush your teeth twice a day,

6. Chew sugar free chewing gum

9. Make sure you have different

morning and night. Make brushing

after meals. This stimulates saliva

coloured toothbrushes for your

your teeth the last thing you do

production to try and neutralise the

family members. This avoids

every night to ensure you don’t eat

acid and protect the teeth.

confusion and ensures toothbrushes

afterwards.

are not shared. If a toothbrush is

7. Eat the whole block of

being shared so is the bacteria!

2. Floss before you brush. This

chocolate at once instead of

allows the toothbrush bristles and

snacking on it throughout the

10. Visit your dentist or a friendly

toothpaste to get further between

day. This is a favourite saying

Queensland Country dentist every

the teeth.

of mine, our society has a large

six months. Queensland Country

snacking culture that is bad for our

dentists have a preventive focus

teeth. Diet is a significant factor

and look forward to working with

3. Don’t forget to brush your gums and tongue too. These are spots that are often missed and harbor a lot of bacteria .

in causing tooth decay as the

you to increase or maintain your

continual snacking exposes our

oral health.

teeth to repeated attacks of sugar

4. Wait at least 30 minutes after

that our saliva can’t neutralise,

eating or drinking (anything other

leading to tooth decay.

than water) before brushing your teeth. Otherwise the sugar and acid in food can slowly wear away the enamel on your teeth while brushing.

8. Don’t put lemon or fruit in your water. This also exposes your teeth to continual sugar and acid attack that can cause tooth decay and

5. Drink sugary drinks like soft

tooth wear. If you have to put

drink and fruit juice through a

something in your water, make it

straw, to reduce the contact

cucumber.

with your teeth. Also have a glass of water after to flush and help neutralise acids and sugars.

What Queensland Country will pay for preventive dental: Extras Cover

Waiting periods

Premium Extras

Essential Extras

2 months

Select Extras

Young Extras

Example of benefits Scale and clean

$84

Fluoride treatment

$22

Mouth guard (limited to one per person per Membership Year)

$150

Scale and clean

$59

Fluoride treatment

$15

Mouth guard (limited to one per person per Membership Year)

$105

Scale and clean

$67

Fluoride treatment

$18

Mouth guard (limited to one per person per Membership Year)

$120

Scale and clean

$63

Fluoride treatment

$17

Mouth guard (limited to one per person per Membership Year)

$113

Sub-limit per person per Membership Year

Overall Dental Benefit

$800^

$1,400 overall benefit limit per person per Membership Year for all dental services (excludes orthodontics which has separate claim limits)

$500^

$900 overall benefit limit per person per Membership Year for all dental services (excludes orthodontics which has separate claim limits)

$400 per person up to $800 per policy^^ for general dental

Overall limit for ALL benefits payable under Select Extras (including dental, optical, therapies, pharmaceuticals and Healthy Living benefits) up to $2,000 per person $4,400 per policy per Membership Year.

Sub-limits apply.

$500 per person up to $1,000 per policy. Combined limit claimable for general and major dental*

^ Dental sub-limits: The maximum benefit amount claimable per person for treatment/service in a specific area of dentistry per Membership Year. This is providing an individual person’s overall dental benefit limit for the Membership Year has not already been reached. Once the overall dental limit is reached, no further dental benefits can be claimed by this individual on any area of dentistry until a new Membership Year commences. Individual dental item benefits apply. ^^Dental sub-limits: The maximum benefit amount claimable per person and/or per policy for dental treatment/services per Membership Year within this sub-limit. This is providing an individual person’s overall benefit for ALL other benefits payable under Select Extras for the Membership Year has not already been reached. Once the overall limit is reached,no further dental benefits can be claimed by this individual on any area of dentistry until a new Membership Year commences. Individual dental item benefits apply. * Dental sub-limits: The maximum benefit amount claimable per person/per policy for treatment/service in dentistry per Membership Year. This is providing an individual person’s or per policy overall dental benefit limit for the Membership Year has not already been reached. Once the overall limit has been reached, no further dental benefits can be claimed by this individual or any other person/s on the policy on any area of dentistry until a new Membership Year commences. Individual dental item benefits apply.

Queensland Country Health Fund • Living Healthy Summer / Autumn 2021

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Make your goals happen!

A new year means a new start!

2020 was a trying year for many of us. At Queensland Country we thought it would be a great opportunity to start 2021 by setting some goals.

Setting goals helps increase the likelihood that you will stick to them and keeps you interested and engaged for your own happiness. It is important to break your goals into small and big goals. Setting smaller goals can help you keep motivated to achieve your bigger goal and can also be stepping-stones towards that goal. Here are five tips to effective goal setting:

1. Set Specific Goals Your goal must be clear and defined.

Defining these precisely will help you get to where you want to be.

2. Set Measurable Goals Include dates and amounts, so that you know when you have been successful.

3. Set Attainable Goals When setting your goal make sure that it is possible to achieve.

4. Set Relevant Goals Make sure your goals are aligned with the direction you’d like to take your life or career.

5. Set Time-Bound Goals Your goals need a deadline. Setting this will allow you to know when to celebrate and achievement can also come quicker.

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Queensland Country Health Fund • Living Healthy Summer / Autumn 2021

My 2021 Goals Goal

Goal Start date

Approx goal

How will I reach

What will help me

achievement date

my goal?

achieve this?

1.

2.

3.

4.

Additional notes:

Source: mindtools.com

Queensland Country Health Fund • Living Healthy Summer / Autumn 2021

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James Jensen Functional Medicine Practitioner Australian Nutrition Centre

Protect your skin from chlorine this

Summer

There’s nothing more inviting than a sparkling pool on a hot summer’s day, but many people soon find themselves suffering from skin irritations and acne breakouts.

If you are prone to skin irritation

Chlorine is used in pool water

• Stay well hydrated and drink

because it kills bacteria and germs, oxidizes organic debris from perspiration and body oils, and fights algae. It is a harsh chemical that strips your outer skin layer from its natural protective oils while opening up your pores. This damages the microbiome on our skin and this is what leaves us with that dry, irritated sensation when you get out of the water.

Skin can also be dry but oily, which is a compensatory action by the pores to try to correct the dry skin.

The pores produce too much oil, but when wiped or cleaned away, the skin is dry. Without the proper nutritional oils or electrolytes, the skin can remain ‘oily but dry’. By having properly hydrated skin, the pores will produce much less oil.

from chlorine, here are some ways

protective oils to improve skin

you can help support your skin this

hydration and resilience with an

summer:

adequate dosage of fat-soluble

• Shower immediately after your swim using a natural, chemicalfree soap. plenty of water before you swim.

A quality electrolyte can also be a great addition to help hydrate all the cells of the body including the skin. In our hot Australian summer, the more we sweat, the less hydrated we are and the more electrolytes we require.

• Improve skin integrity by supporting collagen production through nutrients like Zinc, Vitamin C and Collagen. A good dose of Vitamin C taken 30-60 minutes before swimming can help prevent chlorine damage.

Zinc is a key nutrient for our skin and it’s great for reducing those unwanted pimples from popping up. Our skin smoothie recipe is a great way to boost your collagen intake!

The information provided by Australian Nutrition Centre is for educational and informational purposes only. The information provided in this article is not, nor is it intended to be, a substitute for professional advice or care.

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• Replenish your skin with

Queensland Country Health Fund • Living Healthy Summer / Autumn 2021

vitamins like D, E, Alpha Lipoic Acid (ALA) and omegas from fish oil.

One of my top recommendations for skin is sea buckthorn.

Your health practitioner can advise you on the correct dosage of supplements based on your nutritional needs to help you say goodbye to irritated skin this summer, so that all is left for you to do is blow up the inflatables, relax, and enjoy the pool!

Skin Smoothie

Keep your sk in hydrated with this delicious sm oothie this summer • 2 cups of coconut wa ter • 1 scoop of collagen protein powder • 1 tablesp oon of nut butter of your choice • a handfu l of organic berries (can be froz en) • 1 frozen banana • 1 tablesp oon of chia seeds Blend on hig h speed for 1 – 2 minutes and enjoy.

Don't forget whilst out in the sun this summer enjoying the pool to apply sunscreen, slap on a hat and slide on your sunnies!

Queensland Country Health Fund • Living Healthy Summer / Autumn 2021

11

Refer a

Friend

We’ll give you a

$100*

Gift Card!

If they take out an eligible singles policy

We’ll double it for a couple or family!

Refer a friend, family member, mate or colleague to Queensland Country Health Fund and if they take out an eligible policy during the promotional period, we’ll say thank you with a gift card.* Make sure you tell your friend when joining to provide us with your name and contact details, so we can send you your gift card.

1800 813 415 • queenslandcountry.health *Offer valid until 31 December 2021 (promotional period). The referring person must be an existing Queensland Country Health Fund policy holder. Available to new Silver and Bronze Hospital policies only. Available with corporate discount offers, but not in conjunction with any other offer. Terms and conditions apply and are available at queenslandcountry.health/refer. Queensland Country Health Fund Ltd ABN 18 085 048 237.

Winners are grinners! new Members and During 2020 we had a range of giveaways for both our some of the existing Members. We thought we would share once again all! great photos of our winners. Congratulations again to

NEW MEMBER

Lata H

Celebrate on Us winners EXISTING MEMBER

Geraldine C

Spring is your time to shine winners

EXISTING MEMBER

Stephen H

NEW MEMBER

Grace P

EXISTING MEMBER

Marsha K

NEW MEMBER

Alison F

Queensland Country Health Fund • Living Healthy Summer / Autumn 2021

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Kriscel Estanislao Qualified Audiology Professional Specsavers Audiology

Is it time to check your hearing?

Hearing loss affects approximately one in six Australians and, according to research, it takes on average 7-10 years for people to acknowledge they have hearing loss before taking action. Once you reach 40 years of age, hearing checks should be as regular as eye checks.

If you or anyone you know experiences any of the below telltale signs, you may benefit from some expert qualified advice from your local audiologist:

need to raise your voice to talk

find comfortable?

to someone one metre away,

• Do you find telephone

the sound level is likely to be

conversations hard work or

hazardous to hearing.

find yourself always using the

• Wear personal hearing

speaker option?

protection such as earplugs,

• Do you ask people to repeat

isolating, and our ability to form and maintain good social relationships is important to life satisfaction and good mental health. We are innately social creatures after all.

Specsavers research has found that Australians aged 40 years and older know at least two people they think suffer from hearing loss. It also found that 80% say they have felt concerned

things, or think many people are mumbling?

• Do you have difficulty following conversations in groups of people or find yourself lip reading or guessing what people are saying? might not be hearing as well as you used to?

equivalent to two million Australians have felt concerned about their hearing frequently. That’s a lot of conversations missed!

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earmuffs or both - remembering that everyday equipment, such as lawnmowers and power tools may be loud enough to negatively impact your hearing.

• Finally, create a normal routine of hearing checks, so you can

• Has someone suggested you

identify quickly when your hearing starts to diminish.

What Queensland Country will pay for audiology: Extras Cover

Waiting periods

Premium Extras

Example of benefits

Overall Therapies Benefit

Initial and subsequent visit $50 Report $60

$1400 overall benefit limit per person, per Membership Year for all therapy services

Initial and subsequent visit $35 Report $42

$900 overall benefit limit per person, per Membership Year for all therapy services

2 months

about their own hearing at some point in time, and of these the

help prolong your hearing: the ‘one metre rule’. If you

turned up louder than others

Hearing loss can be incredibly

I recommend a few simple things to • Test the noise around you with

• Do you have the TV or radio

Signs you or someone you love may benefit from a hearing check

How to ensure you protect your hearing health

Essential Extras

Select Extras

N/A

N/A

N/A

Young Extras

N/A

N/A

N/A

Queensland Country Health Fund • Living Healthy Summer / Autumn 2021

Queensland Country

Premier Provider Network Did you know that Queensland Country Health Fund pay the same benefits to all recognised extras services and therapies providers, so you don’t need to change your favorite dentist or optometrist?

We do have agreements in place with a number of dentists

rovider P r e i m e r P

and optometrists across the state under our Premier Provider Network. Our Premier Provider Network provides our Members with access to exclusive discounts and services, so you get even more value for your money.

To find out more about our dental and optical Premier Providers visit queenslandcountry.health/premierprovider

Claim anywhere, any time with our Mobile App Our Queensland Country Health Fund Mobile App offers all Members 24/7 access to your membership. It is an easy, convenient and secure way to manage your membership.

Some of the great features include: • Online claiming - lodge claims directly to Queensland Country by simply taking a photo of your receipt/s and pressing submit • Review your claims history • View policy details including contribution details • Check your annual benefit limits – it has never been easier to check your limits with a graph that clearly shows what is remaining • View personal details and update your contact information • View membership communications through your own secure inbox.

• Order new Membership Cards • Provider search • Learn more about your health insurance and how you

Download it today!

can experience genuine value via our blogs and news • Find your nearest Queensland Country branch

and

• Login in using biometric logins Queensland Country Health Fund • Living Healthy Summer / Autumn 2021

15

Tina Clark Queensland Country Care Navigation Manager

Introducing our

Phase 2 Cardiac Rehab Program In mid-2020, the Queensland Country Care Navigation team in partnership with Cardihab introduced a new phase 2 Cardiac Rehab Program for eligible Members, 45 years and over, who have had a cardiac related admission to hospital. The program provides Members with a home-based cardiac rehabilitation service, to help them reach optimal health when at risk of, or living with, heart disease.

The team use a scientifically validated# solution via a smartphone app in conjunction with weekly phone calls from one of our dedicated Care Navigation nurses to deliver a more convenient, flexible and engaging

Who is Cardihab?

Cardihab is an Australian digital

app, and the advice has been really good. We have learnt a lot. Really impressed with the attention: phone support and organising extra services. I felt a bit lost about my prognosis at the beginning, but now I know so much more. And more confidence about my heart health.”

health company that exists to

M. & B. Jensen, Mt Pleasant

help patients reach optimal health when at risk of, or living with,

cardiac rehabilitation program.

heart disease.

Eligible Members receive education

Cardihab is registered on the

Week 2

Australian Registry of Therapeutic

• Resuming exercise

and support from the comfort of your own home. The program has demonstrated to increase uptake, adherence and completion rates1, which means better outcomes for patients.

To provide supervised exercise and fitness assesments our Care Navigation team use Accredited Exercise Physiologists or

Goods as a Class 1 Medical Device, ARTG No: 340440.

As part of the program, the Member receives weekly education that is personalised to their risk factors and includes safe exercise and emotional support for successful completion of SmartCR (Cardiac

• Goal setting • Managing stress Week 3 • Healthy heart diet • Relaxation techniques • Smoking and your heart • Emotional and social support

Rehabilitation).

Week 4

Some examples of the program’s

• Risk factors for heart disease

weekly education include:

• Alcohol and your heart

The smartphone app is supplied by

Week 1

Week 5

Cardihab Pty Ltd ABN 20 610 971 910.

• Learn about your health condition

• Cholesterol

• Driving restrictions

• High blood pressure

Physiotherapists and for Cardiac Rehabilitation nutrition advice Accredited Dietitians.

• Blood pressure monitoring

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“Really happy with the Cardihab

• How your heart works

Week 6

• What is a heart attack?

• Managing a healthy heart lifestyle

Queensland Country Health Fund • Living Healthy Summer / Autumn 2021

"Great Service which has helped me through one of the most difficult

Who can benefit from the Cardiac Rehab Program?

times of my life. With great and caring 4. Cardiovascular Disability Particularly heart failure and cardiomyopathy diseases.

5.

Heart Devices/Transplants Valve device, replacement and

The National Heart Foundation of

repair, permanent pacemaker

Australia2 has defined the patients

and implantable defibrillator

with the following as eligible for

insertions. Heart transplant and

Cardiac Rehabilitation.

1.

Acute Myocardial Infarction Both ST elevation and non-ST

ventricular assist devices.

revascularisation, eg those medically-managed only.

2.

Revasuclarisation Procedures including coronary

and regain my quality of life. My Cardiologist is ‘over-the-moon’, that I have had cardiac rehabilitation and that I have learnt how to manage my cardiac condition.”

N. Oswin, Ingham

Cardiac Rehabilitation may also be of benefit to patients with:

• Atrial Fibrillation

• High risk for coronary artery disease

• Other vascular or heart diseases and interventions

artery bypass graft surgery and percutaneous coronary

condition and I am empowered to manage and improve my heart health

6.

Recent evidence has shown

elevation; including patients with and without post-MI

support, I now understand my heart

• Familial hypercholesterolaemia

# Based on a Randomised Control Trial undertaken in Brisbane by researchers from CSIRO and funded by a Joint Venture between the Australian eHealth Research Centre and Queensland Health.

1. Varnfield M, Karunanithi M, Lee C, et alSmartphonebased home care model improved use of cardiac rehabilitation in postmyocardial infarction patients: results from a randomised controlled trialHeart 2014;100:1770-1779.

2. Woodruffe S, et al. Australian Cardiovascular Health and Rehabilitation Association (ACRA) Core Components of Cardiovascular Disease Secondary Prevention and Cardiac Rehabilitation 2014. Heart, Lung and Circulation (2015), http://dx.doi.org/10.1016/j. hlc.2014.12.008

interventions.

3.

Coronary Artery Disease Medically-managed coronary artery disease (CAD), such as stable angina.

To find out if Cardiac Rehabilitation is right for you, or learn more about Queensland Country Care Navigation visit queenslandcountry.health/members/carenavigation/ Cardihab Pty Ltd. ABN 20 610 971 910. Lv 3, 315 Brunswick Street Fortitude Valley QLD 4006. e: info@cardihab.com ARTG No: 340440

Queensland Country Health Fund • Living Healthy Summer / Autumn 2021

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Prenatal Exercise Program with Laura Geitz

Things have just gotten a little busier for our lovely brand ambassador, Laura Geitz, who has become a Mum again for the third time to their little princess, Billie May. Congratulations to Laura, Mark, Barney, Frank and of course their four legged girl, Charlie!

During pregnancy Laura was quite active, like all of her pregnancies. Late last year, we teamed up with Laura and Senior Accredited Exercise Physiologist, Tehanee Obeyesekere, from Bodysmart Health to bring our Members who may be expecting now or in the future, a three-part video series of simple prenatal exercises.

It is important to keep your body moving during pregnancy as your body moves and changes a lot.

Particularly your lower body including your pelvis, pubic and back area!

Maintaining health and wellbeing during pregnancy can help reduce the pain in these areas, as well as increasing energy, enhancing a positive body image and aiding during post-partum recovery.

Within the series each exercise has been designed to focus on movements appropriate for each trimester. Each video workout is under 30 minutes and allows Members the freedom to work out in the comfort of their own home.

To find out more or to view each workout visit: queenslandcountry.health/prenatal-exercise-program

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Queensland Country Health Fund • Living Healthy Summer / Autumn 2021

Dinners

Sticky P ork Stirfry Mediterr anean C hicken B ake Sri Lank an Fish Curry Pastitsio Quick a nd Easy Dhal Re cipe

Deserts

Mango L

ime Coc

Self-sau

onut Ch

cing Ch

ocolate

ia Pudd

Pudding

ing

7 delicious recipes from Well Nourished

Georgia Harding from Well Nourished has put together some delicious dinner and dessert recipes for you, our Members to try at home.

Queensland Country Health Fund • Living Healthy Summer / Autumn 2021

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Georgia Harding Well Nourished

A bit about Georgia..

Georgia is a Naturopath with over 20 years experience, author, mother and passionate health educator. On her website wellnourished.com.au she shares fad-free health advice and hundreds of versatile, wholefood recipes to inspire people to live happy, healthy lives and create delicious food memories. Georgia is committed to supporting the health of this generation and especially loves to help parents feed their children ‘well’. She endeavours to simplify nutrition and make cooking nourishing meals achievable for everyone by making it easy and fun.

Sticky Pork Stir-fry PREP 15 MINUTES / COOK 15 MINUTES / SERVES: 4

Method

Variations

1. Start with popping your rice on to cook.

Vegetarian

This Sticky Pork Stir-fry is a super

2. Heat a wok or pan over a medium high

Replace the pork with firm tofu

quick, easy to make mid-week

heat and add your oil.

meal that my whole family loves.

3. Sauté the onion, garlic, ginger and

Ingredients

4. Add the pork mince and stir to cook

1 tbsp coconut oil (or olive oil) 1 red onion/s – finely diced

chilli for 2 minutes. through.

5. Once it looks cooked, add the coconut sugar and fish sauce and turn

4 clove/s garlic – minced

the heat up high.

5 cm ginger root – finely grated

6. Stir well so the mince starts to

1 red chilli/s – optional

caramelise a little (a few minutes) then

500 g free-range pork mince 2 tbsp fish sauce 35 g coconut sugar or rapadura (3 tbsp) 1 red capsicum/s – diced

add the veggies stirring constantly for a

tablespoon of tamari (with the coconut sugar and fish sauce when you add the tofu to the pan, no need to brown it off). Serve with rice or quinoa to ensure a complete protein.

Onion-free Replace the onion with a small bulb of fennel.

Garlic-free Omit the garlic (sub with garlic oil if you

few minutes until they are cooked.

can tolerate it)

Serve

Grain-free

Serve on top of the rice then top

Serve with quinoa instead or in

with bean sprouts, coriander and two

lettuce cups.

75 g green beans – 1cm dice

wedges of lime.

Different vegetables

½ head broccoli – broken into small florets

Make-ahead

Yes, mix this up to suit the vegetables

To Serve

Re-heat the mince in a pot over a low

you have available.

heat until just hot.

Pork-free

Store

You can sub the pork with chicken

100 g bean sprouts 1 bunch/s fresh coriander leaves – diced 2 lime/s – quartered 190 g brown rice (1 cup) or rice of your

Store the mince in an airtight container

or turkey mince.

in the fridge or freezer.

Seafood-free

choice, cooked

20

(crumbled or finely chopped) and add a

Queensland Country Health Fund • Living Healthy Summer / Autumn 2021

Replace the fish sauce with sea salt (to taste).

Mediterranean Chicken Bake PREP 10 MINUTES / COOK 20 MINUTES / SERVES: 4

A super fast and easy to make, delicious and nutritious tray bake meal.

Mid-week meals don't get a whole lot better.

Ingredients

Method

Serve

500 g chicken thighs

1. Pre-heat the oven to 1800/3500 (fan-forced).

tortilla or wrap with the lemony mayo

2 red capsicum/s (large) 1 sweet potato/s (kumara)

2. Finely slice the chicken, capsicums,

1 red onion/s 2 tbsp olive oil - extra virgin

and leafy greens

sweet potato and red onion. Place on a large baking tray and drizzle over the olive oil. Add the oregano, smoked

1 tsp dried oregano

paprika, lemon zest, sea salt and pepper.

1 tsp smoked paprika

3. Toss together until the chicken and

1 lemon/s - zest

vegetables are evenly coated and

Sea salt and freshly ground black

1. For a light meal, serve in a lettuce cup,

arrange in a single layer on the tray.

2. Or tossed through mixed greens (dressed with olive oil and lemon juice) for a delicious salad. I also like to add in olives and cherry tomatoes.

3. For a bulked up meal, it's lovely over rice, quinoa or cous cous.

4. Leftovers are fabulous in a wrap or as a salad for lunch.

pepper - to taste

4. Place the tray into the oven and bake

Lemony mayo

chicken is cooked through.

Re-heat in a low oven until just hot.

5. Now make the lemony mayo by

Store

mixing all of the ingredients together

Store in an airtight container in the

in a small bowl.

fridge.

115 g whole egg mayonnaise (½ cup) 1 clove/s garlic - minced ½ lemon/s - juice 1 tsp honey Sea salt and freshly ground black pepper - to taste

for 20-25 mins until browned and the

Make-ahead

Variations Onion-free Replace the red onion with baby fennel.

Garlic-free Replace the garlic with a pinch of cumin and cayenne.

Fructose friendly Replace the honey with rice malt syrup.

Egg-free Replace the mayo with natural yoghurt or Cashew Nut Cream.

Vegetarian Replace the chicken with 300g of brown or field mushrooms. Plus 1 cup of cashew nuts or almonds (throw on the tray for the last 10 minutes of baking).

Vegan See vegetarian variation. Replace the honey with rice malt syrup and and the mayo with cashew cream.

Queensland Country Health Fund • Living Healthy Summer / Autumn 2021

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Sri Lankan Fish Curry PREP 10 MINUTES / COOK 20 MINUTES / SERVES: 4

Method

A mild, aromatic meal that even

or coconut oil and sauté the onion over

my fish fussy daughter approves.

It's quick and easy to cook which makes it a fabulous mid week meal.

1. In a large pan melt your butter, ghee

Re-heat in a pot over a low heat until just hot.

a low to medium heat until it is soft and

Store

translucent.

1. In a airtight container.

2. In a food processor or powerful blender

2. Can be frozen if you’ve used fresh

chop the garlic and ginger. Add the

(previously unfrozen) fish.

Ingredients

tomatoes, cumin, coriander, cinnamon, one

2 tbsp butter, ghee or coconut oil

flakes and puree until smooth.

1 onion/s – diced (large)

3. In a small bowl combine one teaspoon

Replace the coconut cream with full-fat

3 clove/s garlic – chopped

of turmeric with one teaspoon of sea salt.

natural or Greek yoghurt.

4 cm ginger root – peeled, chopped 4-5 roma tomatoe/s – roughly chopped 1 tsp ground cumin

teaspoon of the turmeric and optional chill

Pat the fish with a paper towel and toss in the salt/turmeric mixture to coat.

4. Push the onion aside and sear the fish quickly on both sides (it doesn't need

Variations Coconut-free

Extra Vegetables Feel free to add in or vary the vegetables in any way that suits.

1 tsp ground coriander

to cook through, just outside seared).

Garlic and onion-free

1 tsp ground cinnamon

Set aside.

Simply omit altogether. There is enough

2 tsp ground turmeric

5. Add the tomato puree from the food

flavour in the curry already.

processor and cardamon pods to the

Vegetarian

onion and cook for 5 minutes, uncovered

Replace the fish with firm tofu or

on a medium high heat (rapid simmer)

1 tsp sea salt – or to taste

chickpeas. Both work really well with the

stirring occasionally.

flavours in this sauce. Serve with rice or

600 g firm white fish fillets (boneless and

6. Add the coconut cream and optional

quinoa to ensure a complete protein.

skin removed) cut into 5cm pieces

curry leaves and simmer for another

400 ml coconut cream

5-10 minutes until it starts to reduce.

20 fresh curry leaves – optional

7. Gently add the fish, peas and brocoli to

3 cardamon pods – bruised Chilli flakes – to taste

½ head brocoli – broken into small florets 75 g peas – fresh or frozen (½ cup approx.)

1 lime/s – juice ½ bunch/s fresh coriander leaves – chopped (to serve) Serve

the sauce and allow to simmer for another 5 minutes.

8. Turn off the heat, squeeze over the lime juice and serve immediately.

Serve With fresh coriander leaves, extra chilli and basmati rice or cauliflower rice.

Rice, quinoa or cauliflower rice (to serve)

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Make Ahead

Queensland Country Health Fund • Living Healthy Summer / Autumn 2021

Pastitsio

Ingredients

2 tbsp olive oil - extra virgin 1 red onion/s - diced 4 clove/s garlic - diced 600 g lamb mince 1 ½ tsp ground cinnamon 1 tsp mixed spice 1 bay leaf/s 1 tsp dried oregano 60 ml red wine 1 zucchini/s - diced into 1 cm pieces 2 carrot/s - diced into 1 cm pieces 700 g tomato passata (puree) 125 ml chicken stock or bone broth 1 tsp sea salt - or to taste Ground black pepper - to taste 30 g baby spinach - chopped (1 cup) 250 g rice quinoa penne pasta (or any pasta that suits)

PREP 20 MINUTES / COOK 40 MINUTES / SERVES: 4 A healthier and lighter take on a Greek classic Pastitsio. Instead of a rich cheesy sauce, it’s topped with a much lighter blend of yoghurt, tahini and parmesan cheese.

Topping

5. Reduce the heat and add the tomato

1 clove/s garlic

passata, broth, zucchini, carrots and

500 g full-fat natural yoghurt - or greek

seasoning.

yoghurt (2 cups)

6. Cover and simmer with the lid ajar

2 tbsp hulled tahini

for 15-20 minutes.

1 free-range or organic egg/s

7. Pre-heat your oven to 180°C/ 350°F

1 tsp sea salt Ground black pepper 25 g parmesan cheese - grated (¼ cup) 2 tbsp pinenuts

fan-forced.

8. While the sauce is simmering, boil the penne.

9. Once it is almost cooked, drain and rinse the pasta and mix in with the

¼ bunch/s fresh parsley leaves - approx.

sauce and the baby spinach.

1 handful, finely chopped

10. Place into an oven proof serving dish.

11. In a food processor or by hand, grate

Method

cheese and set aside.

1. Heat the olive oil over a medium heat and add the onion. Sauté for a couple of minutes.

2. Add the garlic and lamb mince, sauté to brown the mince.

3. Add the cinnamon, mixed spice, bay leaf and oregano and cook for a minute until you smell their fragrance.

4. Turn the heat up to high and add the red wine (it should sizzle and reduce quickly and remove the alcohol).

12 Then blend the garlic, yoghurt, tahini, sea salt, pepper and egg.

13. Pour this over the sauce/ pasta mix, top with the grated parmesan and pine nuts.

14. Bake for 10-15 mins or until the cheese is melted and the top is browned.

Serve Sprinkle with the chopped parsley leaves and serve with a green, leafy salad.

Thermomix (TMX) I chop the onion and garlic in the TMX but cook it all in a pan. I find it cooks better that way, not as sloppy as cooking in the TMX. I then use it to grate the cheese and make the topping sauce.

Store Store in an airtight container in the fridge or freezer.

Make ahead Re-heat in a low oven until just hot.

Variations Onion and garlic-free Replace the onion with a small fennel bulb and the garlic a pinch of chilli flakes.

Vegetarian Replace the mince with 2 cans of brown lentils (drained and rinsed). Choose vegetable broth.

Nut-free Omit the pine nuts.

Wine free Replace the wine with broth or stock (and a tsp of vinegar).

Different vegetables Feel free to switch up the veggies to suit your supplies and tastes.

Queensland Country Health Fund • Living Healthy Summer / Autumn 2021

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Quick and Easy Dhal Recipe PREP 10 MINUTES / COOK 20 MINUTES / SERVES: 4 My Quick and Easy Dhal is a fast, nutritious meal that the whole family will love.

It's one of the most popular recipes here at Well Nourished.

Ingredients

Method

Variations

2 tbsp butter, ghee or coconut oil

1. In a medium sized pot, over a low to

Vegan

moderate heat, add the butter, ghee or

Choose coconut oil and coconut milk.

coconut oil. Sauté the onion, garlic, ginger

Coconut-free

1 onion/s (large) peeled and diced 3 clove/s garlic - peeled and sliced or crushed

and spices for two minutes.

natural yoghurt and choose ghee or butter.

3 cm ginger root - peeled and finely diced

tomatoes, lentils, coconut milk, water and almond meal. Season well, stir and leave to

Grain-free

1 carrot/s (large) grated 1 zucchini/s - grated

simmer for 15 to 20 minutes until the lentils are cooked and most of the moisture is

1 tsp cumin seeds

absorbed.

1 tsp ground cumin

3. Finish with coriander leaves and lime.

1 tsp ground coriander

Season again if necessary (sea salt lifts the flavours in this so make sure you add it).

2 tsp mustard seeds

4. I always serve this with brown rice or

2 tsp garam masala

quinoa and either fresh or dried chilli so the

1 tsp ground turmeric 350 g roma tomatoe/s - roughly chopped or 1 can of tinned tomatoes

heat can be adjusted by each individual.

Thermomix method 1. Chop the garlic and ginger, 2 seconds, speed 5. Add the onion, carrot, and zucchini

200 g split red lentils - dried (1 cup)

and chop 5-10 seconds speed 5.

400 ml canned coconut milk - or cream (the

2. Add the spices and a tablespoon of

cream gives a richer, creamier consistency)

ghee or coconut oil and sauté 5 minutes,

350 ml chicken stock or bone broth - or vegetable stock or water 3 tbsp almond meal

speed 2, temp 100.

3. Now add the tomatoes, lentils, coconut milk, water and almond meal, a good pinch of sea salt and pepper, and cook

Chilli flakes -to taste

20 minutes, reverse speed 1, temp 100.

Sea salt and freshly ground black pepper

Serve

- to taste (the salt really brings out the

1. Serve with fresh lime and coriander

flavour a lot here)

leaves over rice, cauliflower rice or quinoa.

1 lime/s - juice and zest to finish

2. Its lovely on toast for breakfast (with or

1 bunch/s fresh coriander leaves - roughly chopped Optional 6 fresh curry leaves - optional but yummy Serve Rice, quinoa or cauliflower rice (to serve)

without an egg).

Make-ahead Re-heat in a pot over a low heat until just hot.

Store 1. Airtight in the fridge or freezer. The flavour actually improves with time.

A little extra cooking time might be needed if your lentils are not split.

24

Replace the coconut milk with full-fat

2. Now add the grated carrot, zucchini,

Queensland Country Health Fund • Living Healthy Summer / Autumn 2021

Serve over a baked potato or sweet potato, cauliflower rice or quinoa.

Nut-free Leave the almond meal out.

Turn it into a soup Add a little extra stock and blend to make a delicious Indian red lentil soup.

Make it meaty You can use this as a curry base (sauce) and add any meat you like to this.

Make it go further Add in a can of drained and rinsed chickpeas More vegetables You can also add extra vegetables.

Pumpkin, sweet potato, peas, chopped celery, beans, cauliflower, and broccoli would work well. I also love a couple of handfuls of baby spinach added at the very end.

Breakfast Leftovers are totally delicious on wholegrain toast for a protein rich breakfast.

Tip 1. A little natural yogurt or coconut cream on top of the dhal also often helps little ones adjust to the spiciness.

2. If you're serving it with rice, cook-up extra (2 cups) and make my Baked Brown Rice Pudding for a quick, healthy breakfast tomorrow.

Mango Lime Coconut Chia Pudding PREP 5 MINUTES / SET 3 HOURS / SERVES: 4

This vegan Mango, Lime, Coconut Chia Pudding is easy to make as a nourishing and delicious breakfast, snack or dessert.

Ingredients

3. To serve, place a quarter of the coconut

60 g chia seeds (6 tbsp)

mango puree and then the rest of the chia.

chia into two glasses, top with half the

500 ml canned coconut milk

To Serve

200 ml coconut water

Top with slices of fresh mango and

1 lime/s - juice and zest

serve immediately.

4 mango/s - flesh

Variations

0.5 tsp ground turmeric

Coconut-free

2 tsp vanilla - essence

Replace the coconut milk and water with

Method

a nut milk (or any milk of your liking).

1. Combine the chia seeds with the coconut

If you have a sweet tooth or are

milk, coconut water and lime zest in a jug or bowl and chill for 3 hours or overnight.

Make it sweeter catering for one, then add a tablespoon or two of rice malt or

2. In a blender combine the flesh of one

maple syrup in the coconut

mango, with the turmeric, lime juice and

and/or mango layer.

vanilla. Blend until smooth. Cover and chill until ready to serve.

Self-saucing Chocolate Pudding This Self-saucing Chocolate

For the sauce

6. Slowly pour the sauce over the back of

Pudding is my healthy, low sugar

170 g rice malt syrup, honey or maple

a large metal spoon to cover the cake mix.

syrup (½ cup)

7. Place your dish or ramekin on a tray and

2 tbsp cacao - unsweetened Dutch

bake for approximately 20 minutes for the

process or raw

ramekins and 30 minutes if using a large

Ingredients

250 ml boiling water (1 cup)

dish.

80 g butter - melted

Method

8. Serve hot out of the oven with double

1. Preheat your oven to 1800 C/350°F

Store

take on the classic. A delicious, decadent chocolatey dessert.

120 ml milk (½ cup) of your choice

cream and berries.

1 large free-range or organic egg/s

(fan forced). Grease an 8 cup capacity

2 tsp baking powder

ovenproof dish or four large ramekins.

2 tbsp coconut sugar or rapadura

2. In a food processor or blender mix

2 tbsp cacao - unsweetened Dutch process or raw 115 g wholemeal spelt flour (1 cup) see gluten-free below

together the melted butter, milk, egg,

Best hot and fresh out of the oven but can also be stored airtight in the fridge.

Variations

baking powder, coconut sugar and cacao

Dairy-free

until frothy and very well combined. TMX -

Use coconut milk and swap the butter for

melt the butter 1 minute, temp 80, speed

80ml of macadamia nut oil or coconut oil.

3. Add the milk, egg, baking powder, sugar,

Serve with coconut cream.

and cacao and mix 30 seconds, speed 5.

Grain and gluten-free

3. Fold through the spelt flour gently

Swap the spelt for half a cup of almond

until just combined (don't over-mix or it

meal and half a cup of buckwheat flour.

will become rubbery). TMX - 20 seconds,

Low-fructose

interval speed.

Exchange the coconut sugar for pure

4. In a large jug, dissolve the rice malt

stevia (to taste).

syrup and cacao in the boiling water.

Coconut-free

5. Place the cake batter into the oven

Choose rapadura as your sweetener.

proof dish or divide between the ramekins.

Queensland Country Health Fund • Living Healthy Summer / Autumn 2021

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Queensland Country in the

Community

Queensland Country in the community 2020 was different for all of us!

Unfortunately, with many events being cancelled our team were not able to get out and about in the community as much as they would have liked to. Here are some of the events our team were able to be part of which included hosting the JCU Townsville Fire Academy girls and our Management Team packing some much-needed care packs for Ronald McDonald House Charities North Australia.

Fire Academ

y with Cheri

e Gallagher

Congratulations to the JCU Townsville Fire!

A big congratulations to the JCU Townsville Fire on a fantastic 2020 season! The season was like no other with the competition relocated to Queensland and condensed into just a few short weeks. The Fire played well all season making it to the grand final to take on the Southside Flyers. Unfortunately, the Southside Flyers were too good on the day and the Fire were defeated.

We were extremely proud to be the team's Official Health Insurance Partner for 2020.

We look forward to the 2021 season!

Looking for dental care that will make you smile?

Visit one of our friendly Queensland Country Dental practices today! Practices located in Townsville, Mackay and Mount Isa. For more details go to queenslandcountry.health/dental

Queensland Country Health Fund Ltd ABN 18 085 048 237 trading as Queensland Country Dental

26

Queensland Country Health Fund • Living Healthy Summer / Autumn 2021

Why Storm season might be a lot different this year The Bureau of Meteorology

The warming effect on the western

Your list of numbers should include;

has forecast that Queensland

Pacific ocean increases rising air,

communities are expected to

cloud development and rainfall with

• Triple Zero (24/7), dial 000 for

experience above average spring

northern and eastern Australia

and summer rainfall this year

usually experiencing heavy rainfall1.

thanks to a La Nina phase.

In fact, six of the wettest winter-

The Bureau characterises La Nina by:

spring periods have been recorded

• Increased rainfall across much of Australia • Cooler daytime temperatures (south of the tropics) • Warmer overnight temperatures (in the north) • Shift in temperature extremes • Decreased frost risk • Greater tropical cyclone numbers • Earlier monsoon onset

What causes La Niña?

Strengthened equatorial trade winds and changed ocean surface currents draw up deeper water1 that cools the central and eastern tropical Pacific Ocean.

The strength of the trade winds help warm the surface waters in the western Pacific and to the north of Australia1.

Police, Fire and Ambulance in an emergency • SES (24/7), dial 132 500 for help with a damaged roof, rising flood water, trees fallen on buildings

during La Niña years1.

or storm damage

What does this all mean?

• The emergency claims contact

In eastern Australia, the average

details of your home, contents or

rainfall during La Niña rises by nearly

landlords insurance provider.

20%1. These conditions increase the

You can then download and

chances of widespread flooding

familiarise yourself with the

and tropical cyclones due to the

checklists we’ve created below.

close link between La Niña strength and significant rainfall.

You can practice these with your children, partner or housemates to

Just when you thought it couldn’t

make sure you’re all prepared for

get any hotter in Queensland, the

any event – rain, hail or shine.

BOM also predicts longer lasting heatwaves in the SouthEast2.

Queensland Country Health Fund Ltd

What can I do to prepare?

Country Bank Limited.

The best place to start is by checking your home and contents or landlords insurance to ensure it

is a subsidiary of Queensland

To read more visit queenslandcountry.bank/storm.

adequately covers the things you love, with new for old replacement.

Having an easily accessible list of emergency numbers should you experience serious damage or danger can help you get assistance sooner.

References: 1. Bureau of Meteorology. 2020. “What is La Niña and how does it impact Australia?” Accessed October 2020. http://www.bom.gov.au/climate/updates/ articles/a020.shtml 2. Bureau of Meteorology. 2020. “La Niña in Australia”. Accessed October 2020. http://www.bom. gov.au/climate/enso/images/La-Nina-in-Australia.pdf

Rain, hail or shine!

No matter the weather, Queensland Country Bank can help give you peace of mind that your home is protected.

For your chance to

WIN

one of four

$2,500 Queensland holiday vouchers

purchase an eligible CGU policy for home, contents or landlords cover with us by 28 February 2021*

1800 075 078 • queenslandcountry.bank/prepare *Competition runs 2/11/20-28/02/21. Terms and eligibility criteria apply and are available at queenslandcountry.bank/prepare. All financial obligations under the eligible policy must be met at the time of the draw. Insurance issued by Insurance Australia Limited ABN 11 000 016 722 (IAL) trading as CGU. Any advice is general only and does not take into account your personal circumstances. Consider the relevant PDS available at queenslandcountry.bank or in branch to see if a product is right for you. Queensland Country Bank Limited ABN 77 087 651 027 AFSL 244 533 acts under an agreement with IAL.

Queensland Country Health Fund • Living Healthy Summer / Autumn 2021

27