Living Healthy magazine

WINTER 2018

LIVING HEALTHY 4 LAURA GEITZ’S

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TOWNSVILLE VISIT

MEET OUR

RETAIL TEAM

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5 EASY SNACKS TO HELP CURB YOUR CRAVINGS WITH SHELLEY GRAINGER

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FITNESS BOOST

WITH ZOE SPILLANE

QUEENSLAND COUNTRY HEALTH FUND

LIVING HEALTHY CONTRIBUTORS CEO Aaron Newman EDITOR AND MARKETING OFFICER Tamika Piccinelli MEMBER SERVICE OFFICERS Marnie Porter Tamara Ellaway Chantel Adamson

Madeline Reeves

Tanika Davis

Kelly Bobbermen

Casey Hamilton

Melinda Arboit

QUEENSLAND COUNTRY DENTAL HYGENIST Cathy Boyce

Thank you to all our contributors Shelley Grainger, Nourishing Bites Zoe Spillane, Fitness with Zoe Alexandra Whitehead, Be Psyched Elizabeth Hore, The Physio Movement FRONT COVER IMAGE Shelley Grainger, Nourishing Bites

Contents ....................... 3

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FROM THE CEO . ..........

Aaron Newman

AP UP . ............ 4

SVILLE VISIT WR LAURA GEITZ’s TOWN

CONTACT US ADDRESS 333 Ross River Road, Aitkenvale, QLD 4814 PO BOX PO Box 42, Aitkenvale, QLD 4814 PHONE 1800 813 415 FAX (07) 4412 3500 EMAIL info@qchfund.com.au WEBSITE qldcountryhealth.com.au 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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NTRE . ..............................

OUR CAIRNS RETAIL CE

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M . ...................................

MEET OUR RETAIL TEA

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SOMETHING FOR ME . ..... d che Psy Alexandra Whitehead, Be

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FITNESS BOOST . .......... h Zoe Zoe Spillane, Fitness wit

.............16 RB YOUR CRAVING . .....

5 EASY SNACKS TO CU hing Bites Shelley Grainger, Nouris Y ..........20 UR BODY FROM INJUR 4 TIPS TO PROTECT YO sio Movement Elizabeth Hore, The Phy .22

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ERS . ..............................

GOOD NEWS FOR MEMB

OR IS IT A BREATH OF FRESH AIR Cathy Boyce QUEENSLAND COUNTRY

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IN THE COMMUNITY. .....

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BILE APP .........................

CLAIMING WITH OUR MO

From the CEO Welcome to the Winter issue of Living

Due to these waiting lists I’ve seen

and medical treatments for our

Healthy!

devastating effects on people and

Members we have seen a significant

Over the last year the Federal

their families when they have had to

increase, approximately $14 million

Government placed the private

live with chronic pain and discomfort.

in claims paid over the last year. This

health insurance industry under the

The impact this has on their quality of

increase in claims paid has overtaken

microscope to find ways to deliver

life is unimaginable. Health insurance

our growth in premiums. The main

better value for consumers. This

gives people the peace of mind that

treatment increases included heart

generated a lot of discussion in the

if they do have health issues, they

surgery, knee and hip replacements,

media and the public forum regarding

will be able to access quality medical

eye lens procedures and psychiatric

the value of health insurance. Our

when needed.

treatment.

management team saw this as a great

Many Australians are making the

This year we plan to expand the

opportunity to reflect on the value

decision to take out health insurance

dental services we offer so that more

we offer our Members. The team

for that peace of mind. Queensland

of our Members can access affordable

took a step back to look at the Fund

Country has continued to grow

dental care. We will provide more

objectively and the reason why we

strongly and provide valuable health

information about this when this

exist for our Members.

insurance to our Members. The past

expansion is further progressed.

Whilst exploring what we offer, we

12 months has seen the Fund grow by

Thanks again for being a valued

came to the conclusion that the

more than 5,000 Members, making us

Queensland Country Health Fund

reason why people take out health

one of the fastest growing insurers in

Member.

insurance is just as relevant today as

Queensland.

it was 20 years ago. Our products

April 1 saw new 2018 premiums

give Members timely access to the

take effect as well as some benefit

best hospitals and the doctor of their

improvements, which we have

choice, to achieve the best health

detailed in this issue. This year’s

outcomes for them and their families.

premium increase was our lowest

Looking at Queensland Health

in 9 years and with that being said,

statistics for the past two years we’ve

it was an increase for everyone. We

found that public hospital capacity

understand affordability and the

increases are clearly not meeting

increased cost of living are a constant

the needs of Queenslanders. Public

challenge and we have tried to ensure

elective surgery waiting lists have

this premium increase was minimal

increased by 47.6%* from 35,000

for our Members. However, due to an

people to a staggering 52,200 people.

increase in the frequency of hospital

Healthy regards,

Aaron Newman | CEO

*Source: Queensland Health Elective Surgery Data Collection Feb 2018

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LAURA GEITZ

EMILY MADDEN

Australian Netball

Compleat

Champion

Nutrition

Laura’s Townsville visit wrap up!

CLAUDIA

YVETTE LE

BRASSARD

BLOWITZ

JCU Townsville Fire

Founder of

Head Coach

Spa it Girl

In late November 2017, Queensland Country Health Fund was excited to bring Laura Geitz to Townsville for a fourth year in a row. During her visit Laura enjoyed working out with Members and locals as well as attending the Queensland Country Health Fund Wellness Breakfast at our Head Office. The team were also delighted to meet Laura’s pride and joy, her baby boy Barney.

Key points from our delightful guest speakers: LAURA GEITZ AUSTRALIAN NETBALL CHAMPION • Create a routine for success

Queensland Country Health Fund Wellness Breakfast

• Make time for ME time • Accept help from friends and family

Members were treated to a lovely morning filled with laughs, delicious food and great tips for overall wellness.

CLAUDIA BRASSARD

Guest speakers included Laura Geitz, Australian Netball

JCU TOWNSVILLE FIRE HEAD COACH

Champion, Claudia Brassard, JCU Townsville Fire Head

• Create a great team environment

Coach, Emily Madden from Compleat Nutrition and Yvette

• Honest Mondays, be honest and share

Le Blowitz founder of Spa it Girl.

Nothing was off limits, discussing everything from

EMILY MADDEN

motherhood to self love Sunday and all things in between.

COMPLEAT NUTRITION

Everyone who attended the breakfast was able to take something away from the morning and we are looking forward to the 2018 event.

Check out some of the a key points discussed by our speakers to help you on your way to overall wellness.

• Fuel your body correctly for ideal performance and health YVETTE LE BLOWITZ FOUNDER OF SPA IT GIRL • Make time for you • Self Love Sunday

continue reading next page

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Workout with Laura Laura, Rosie the Apple, Members and locals were put through their paces with Fitness with Zoe in a fun 45 min HITT workout session on the Strand, Townsville. From push ups to tuck jumps and body weight inspired activities, everyone enjoyed a great afternoon workout with an Australian champion.

Surf Girl, Ashlee Keen and the team from our long standing partners Picnic Bay Surf Living Club were on hand to assist with collecting donations. We were extremely honoured and proud to be able to help raise funds for the club.

Donations will help the club continue their tireless work of patrolling local beaches and educating kids on the importance of surf safety.

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We’ve expanded in Cairns!

Queensland Country Health Fund is focused on meeting

• Cover reviews and policy changes

the needs of our Members in Northern Australia and

• Production of Tax Statements

in December 2017 we expanded our services in Cairns.

• Updating contact details

Members can now access face-to-face service in the Earlville and Cairns City Queensland Country Credit Union branch.

Local health expert, Tamara is on hand to assist Members in both branches for the following: • Claims including on-the-spot claims processing with 48hr payment processing • Mobile App and Online Member Services self-service portal guidance and assistance • Rebate acceptance and updates

• Benefit limit enquiries • Dental quotes • Updating payment information • Hospital admission enquiries • Medical claims information • Ordering new/replacing membership cards • Comparisons Tamara is available in the Earlville branch Monday - Thursday and Cairns City branch on Fridays.

Feel free to drop in for a chat anytime!

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Meet our Retail Team At Queensland Country Health Fund our Members are our priority. Our Retail Team are the friendly faces there to assist with enquiries, claims and educate our Members on how to get the most value from their private health insurance. We sat down with Tamara, Chantel, Tanika, Casey, Marnie, Madeline (Maddie), Kelly and Melinda to find out more about them.

Tell us about your time here at Queensland Country:

the Fund I’ve enjoyed being a part of the Member’s

Tamara – I’ve always been a huge advocate for regional

Maddie – I started last year as a Claims Officer in head

Queensland and an even bigger advocate for good

office and have recently moved to our Aitkenvale

health. I love working for a company whose values are

branch. I enjoy being able to interact face-to-face with

aligned with my own.

Members and provide assistance.

Chantel – Queensland Country has a great support

Kelly – I initially started with Queensland Country

system for both staff and Members. With this support

Credit Union two years ago and transferred to

I have been able to achieve so much both at work and

Queensland Country Health Fund last year. I absolutely

at home, including competing in the Townsville Running

love our Members and I am enjoying every minute.

Festival.

Melinda – I’ve worked for Queensland Country for

Tanika – We are definitely like a family and I feel at

eight years in various roles both in branch and head

home. I enjoy assisting our Members and reflecting the

office. In July 2017 I decided to make the change and

Fund’s values daily.

join the Queensland Country Health Fund team. Over

Casey – Queensland Country is an amazing family to be a part of. It really is a supportive workplace and Fund. I enjoy being able to share my health knowledge as well

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decision making process and sharing my experience.

this time I’ve enjoyed the daily challenges and simply being able to assist Members.

as our great products for our Members daily.

Who inspires you and why?

Marnie – Prior to starting with Queensland Country last

Tamara – My parents! They are passionate, caring and

year, I had been a Member for 10 years and really liked

hard-working people who I aspire to be like in my

how they valued their Members. Since starting with

everyday life.

Tanika - Firstly British comedian, Stephen Fry. I admire his appreciation of languages and his view on what unites us. Secondly, filmmaker, Louis Theroux, it’s amazing how he manages to keep his cool in hard hitting interviews and how he manages to ask the questions we don’t dare ask.

Casey - My fiancé. He is encouraging, hard-working and supportive and sets a fantastic example for our children.

TAMARA ELLAWAY

CHANTEL ADAMSON

Cairns

Mount Isa

Marnie - My parents, both were diagnosed with cancer within a matter of months. They continued to be each other’s and the family’s support system. Their perseverance and strength during a time that seemed hopeless was amazing.

Kelly – My partner. He encourages me to strive for greatness and give it everything I’ve got.

Melinda – People battling cancer and those suffering a form of chronic illness. The determination to fight and will to survive is truly inspirational.

TANIKA DAVIS

CASEY HAMILTON

What is your favourite healthy meal you like to cook for your family and friends?

Mount Isa

Canelands, Mackay

Tamara – I am a seafood fan. My favourite meal is freshly caught fish with mango and chilli salsa.

Chantel - I adore a Sunday night roast lamb with all the trimmings. I love to treat my family to this and over the years I have modified this to be quite a healthy meal.

Casey – Tacos are a household favourite. Sometimes we use Cos lettuce leaves in place of the taco shell or wrap.

It’s lighter, healthier and has a nice fresh crunch.

Marnie - My family loves thermomixer koftas. They’re mostly vegetables and spice but they taste amazing.

Maddie - Anything with seafood! Freshly caught King

MARNIE PORTER Aitkenvale

MADELINE (MADDIE) REEVES Aitkenvale

George Whiting fish is a definite winner.

Melinda – I love trying new recipes. I would have to say a recent favourite would be Coconut Fish Curry, based on coconut milk with green vegetables.

If you had a family member visit your home town where would you take them?

Tamara – My home town is Yeppoon, so my first stop would be Great Keppel Island. The beaches and scenery are beautiful.

KELLY BOBBERMEN

MELINDA ARBOIT

Ayr

Ayr

Chantel - Lake Moondarra is a must when visiting Mount Isa. It’s just off the Leichhardt River and is home to beautiful views and wildlife.

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Tanika – My hometown is Mount Isa, so a visit to the underground Hard Times Mine Tour at Outback at Isa would definitely be on the cards, followed by the Fossil Museum.

Casey – A visit to Mackay would definitely feature wildlife. Starting with sunrise at Cape Hillsborough to watch the wallabies and kangaroos eat on the beach followed by an afternoon visit to Eungella to see platypus feeding at Broken River.

Marnie – I am born and bred in Townsville and the Strand would have to be my top pick. With beautiful views of the ocean and Magnetic Island, it’s a great place

What is the Queensland Country difference?

Tamara – We care about our Members and strive to provide the best service and products for them. I enjoy coming to work knowing I am helping my community receive better access to health care.

Chantel - The people! We are all genuine people offering genuine and honest advice.

Casey – We go above and beyond to assist our Members.

Maddie – We are genuine people with easy to

to dine or even enjoy a picnic.

understand products.

Maddie – I’m from South Australia and adore oysters,

Kelly – We value our Members and we are there for all

so I’d take them to enjoy some delicious world famous

stages of life.

Coffin Bay oysters at the 1802 Oyster Bar Restaurant.

Melinda – We are real people who go above and

Kelly – A fishing trip out to the reef… serenity and a must

beyond to continually provide exceptional customer

see!

Melinda – Most definitely a trip down the creek! Crab pots, cast net and a couple of fishing lines equals a fabulous gourmet seafood spread, washed down with a cold shandy on a hot day.

service to our Members.

What do you do on a daily basis to help you ‘Stay Healthy. Be Confident.’?

Tamara – I believe in the concept of healthy body =

What is the most important thing about health insurance?* Chantel - I think it is highlighted quite often when speaking with Members and that is peace of mind for life’s unexpected misfortunes.

Tanika – Member happiness and peace of mind! I pride myself on educating Members on their cover to ensure they receive value from their insurance.

Marnie – Peace of mind. When my parents were diagnosed with cancer, being insured with Queensland Country made everything easy. We met with surgeons after hours and Mum and Dad’s surgeries and

from a HIIT class or a long walk or bike ride, whatever I feel like that day! I also think keeping healthy on the inside is important and enjoy eating clean.

Tanika – Both mental and physical wellbeing are important. I enjoy taking a short walk or going to a yoga class as well as challenging myself with puzzles and books.

Casey – Most days I enjoy taking my dog for a walk and as I start my days early, I am always early to bed. I also try to ensure I am well hydrated and aim to drink at least two litres a day.

subsequent treatments were immediate. We did not

Marnie – I believe variety is the spice of life and I

have to worry about waiting lists and for that we are

include as many fruit and vegetables into the meals I

incredibly grateful.

cook, while still making them taste yummy.

Maddie – The most important thing is that you are

Maddie – I exercise most days and ensure I’m

investing in the health of you and your family.

fueling my body with the right nutrients including

Kelly – I agree with the other ladies, peace of mind for Members in knowing that they are covered.

Melinda – One never knows what tomorrow may bring.

Waiting lists for public hospital elective surgeries are quite long. Your choice of doctor in a private hospital at a time of need is peace of mind.

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healthy mind = happy self. I exercise everyday varying

carbohydrates, proteins and vegetables.

Melinda – My family lifestyle keeps me active, but nothing beats the great outdoors and the sea breeze breeze on weekends. Good for the heart and soul in readiness for each week that lies ahead.

*Statements regarding health insurance made in this article are the opinion of each individual making the statement based on their personal experience and preferences. Before making a decision to acquire a private health insurance product you should read the relevant Hospital or Extras Cover brochure to determine whether the particular product meets your requirements.

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Something for me?

Do you truly care about others? Yes?

so to speak. For the first 5 minutes of

I thought so. Can you say that you

my regular yoga session, I think “are

apply that same measure of care

we finished yet?!”, but I know that

to yourself? Ah-huh, this is where it

what I do in that 90 minutes prepares

gets interesting! I’m a psychologist

me for life. It teaches my brain that

by trade, but also a mum, a wife, a

“I’ve got this”.

business owner, a leader, a manager and an adventurer (according to me).

I try to practice what I preach. The ALEXANDRA WHITEHEAD

question I have for you is - do you?

ideal lives. It’s not impossible, but it is

I encourage people to ‘do something

take good care of those around us

rather than nothing’ in tough times,

if we’re not looking after ourselves

and I’m a big believer in stretching

– be that mentally, physically or

yourself to develop perseverance and

emotionally. I challenge you to put

resilience, because this will be needed

some regular time in your calendar

at multiple points throughout your

right now, to schedule activities that

life. I see people make the mistake of

will help you be great, which will by

not incorporating resilience building

default better those around you.

exercises into their ordinary days.

Remember there’s always a reason

For example, running 5kms, doing an

not to do something if you’re looking

Ashtanga yoga session, taking the

for it! It’s time to make a choice, one

stairs instead of the lift, or learning a

that will set you up for life.

new language aren’t a walk in the park

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and this prevents us from living our difficult to perform at our best, and

Director, Be Psyched Co-Founder, Becon Health

Often, we are our own worst enemies,

6 steps to help boost your fitness As we settle into the cooler months some of us are looking to boost our fitness or recommit to resolutions and keep our winter coat away.

Here are a couple of tips to set you on the right path.

Don’t stress if you stuff up:

Make realistic commitments to your

to refocus on your goals and it sets you on the path for a successful week.

workout routine:

Plan your workouts, write it down and tell someone:

It is tempting to go out guns blazing and start working out 7 days a week but this approach is hard to maintain. Instead try finding an exercise or sport you can make a long term commitment to. This might be 3 sessions a week and then if time allows or you are feeling extra motivated you can increase your sessions.

Don’t set a time limit: Giving yourself an ultimatum just

Remember, changing your habits long term isn’t going to happen overnight. Your brain will want you

ZOE SPILLANE Fitness with Zoe

to go back to old and comfortable habits. If you muck up simply brush it off and keep going.

“Never miss a Monday workout, but if you do try to make up for it on Tuesday.”

This is my little motto, I always make sure I get up and get moving at the start of the week. I’m a big believer that Mondays are for fresh starts. It’s the perfect time

This little trick is all about being held accountable. It’s easy to tell yourself you are going to exercise every day and then not do it, but take the time to write it in your diary and then physically tell someone. This adds an extra layer of accountability, plus they might even join you for a workout.

Try new things and find something you love: While you are feeling inspired, why not get out there and try a new sports or fitness class. You can eliminate the fear of being the only beginner as the start of the year brings a range of people trying something for the first time.

Lastly find something you LOVE: Exercise should be your little escape from the everyday grind; make it your happy place.

adds unwanted stress and pressure.

Instead celebrate the small wins each week as you become stronger, fitter and heathier.



For a great 20 min workout go to page

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20 Minute workout to make you sweat 1

High knees

30 Sec

1

Alternating jump lunges

REST

Push up leg lift

30 Sec RE ST

30 Sec

REST

30 Sec

30 Sec

30 Sec

30 Sec

Push up rotate

2

30 Sec

30 Sec

2

1

Squat travel up and down mat

2

Reverse crunch

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We are all running low on time and looking for something to fit in to our schedule. Checkout this great 20 minute HITT workout by Zoe from Fitness with Zoe that you can fit in whenever, wherever no equipment required!

The workout consists of six sets, two exercises per set – Exercise 1 and Exercise 2. Each exercise must be done for 30 seconds. Repeat each set three times then rest for 30 seconds and move on to the next two movements. Each round is three minutes long with 30 seconds rest in-between.

1

Pulsing jump lunges left

1

Pulsing jump lunges right

2

Burpee

30 Sec

REST

30 Sec

30 Sec

REST

30 Sec

30 Sec

Mountain climbers

Jumping touch downs

30 Sec

30 Sec

30 Sec

2

1

2

Plank jacks

HEAVENLY TOAST GF (depending on toast used), DF, SF, VF MAKES: 1-2 serves PREP TIME: 5 mins Ingredients 2 slices of your favourite toast 2 – 3 tbs Heavenly Hazel to taste (visit www.nourishingbites.com.au to order online or find a stockist near you) 1 medium-sized banana (cut into slices) 1-2 tsp raw honey, coconut syrup or maple syrup to taste Suggested additional toppings: crushed roasted hazelnuts, pinch cinnamon, cacao nibs Method SPREAD a thick layer of Heavenly Hazel on your toast.

ARRANGE banana slices and drizzle sweetener on top.

ADD desired toppings and enjoy!

Dietary Consideration Key: GF - GLUTEN FREE DF - DAIRY FREE SF - REFINED SUGAR FREE VF - VEGAN FRIENDLY V - VEGETARIAN

SHELLEY GRAINGER Managing Director of Nourishing

From our Family to Yours Bites, North QLD

Qualified Health Coach

(Institute of Integrative Nutrition)

Five Delicious and Wholesome Treat Recipes

I’ve always had a sweet tooth, so

at our local market, we now offer our

when I changed my diet 10 years ago

treats via the support of 40+ retailers

to manage my polycystic ovarian

throughout North Queensland.

syndrome (PCOS) using natural

Now that I have an active toddler, it’s

methods, my first priority was to

even more important to have easy-to-

create healthy treats. I set myself

make wholesome goodies on hand.

the challenge of creating recipes

My son is highly sensitive to some

that were bursting with high quality,

foods and finds it difficult to digest

wholesome ingredients whilst really

processed foods and gluten and

delicious. I wanted to create treats

dairy definitely impact his well-being.

that were so good I wouldn’t be

However, I want him to enjoy a full

tempted to slip back into my old

range of foods and not feel like he is

habits of eating unhealthy, sugar

missing out when he sees ‘treats’ in

laden ones. Given I had to eliminate

friends’ lunchboxes.

gluten, dairy and refined sugar this was quite an undertaking.

I set about creating recipes for him that are easy to eat and digest,

I enjoyed the process of creating

delicious to his young palate and

and refining healthy recipes so much

packed full of wholesome ingredients.

that I started Nourishing Bites in 2013, offering healthy treat options to others dealing with similar dietary restrictions or wanting to make healthier choices. Starting as a stall

Here are some of my son’s favourite treats for you to try. I hope your family enjoys them as much as we do!

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Recipes MIXED BERRY & COCONUT SMOOTHIE GF, DF, SF, VF

SPICED BANANA MUFFINS GF, DF, SF, VF MAKES: 12 muffins PREP TIME: 20 mins COOK TIME: 20 minutes at 175°c

MAKES: 2 large smoothies PREP TIME: 5 mins Ingredients 1 heaped cup (200g) of mixed frozen berries 1 large frozen banana (150g) (cut into small chunks) ½ cup coconut water ¼ cup coconut milk or cream Suggested additional toppings: fresh berries, coconut flakes, cacao nibs Method PLACE all of your ingredients in a high-speed blend and blitz until smooth.

POUR into glasses and add toppings.

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Dry Ingredients 1 ¼ cups blanched almond meal 1 cup brown rice flour 1 tsp baking powder 1 tsp baking soda 3 tsp cinnamon 1 tsp ground ginger ½ tsp ground nutmeg ¼ tsp salt ¼ tsp xanthan gum ¼ tsp allspice (optional) 4 medium-sized frozen bananas (400g) (cut into small chunks) 2 large eggs (105 grams) ½ cup coconut sugar ¼ raw honey 1/3 cup olive oil ½ cup walnuts (optional) Muffin tray with 12 muffin holders

Method PREHEAT oven to 175 degrees Celsius.

PLACE all the dry ingredients in a large bowl and whisk until well combined.

BEAT eggs in a separate small bowl until light and frothy.

BEAT banana chunks in a large bowl until a thick cream is formed.

ADD beaten eggs, coconut sugar, olive oil and honey to banana mixture and continue beating until well combined.

ADD dry ingredients to wet mixture and beat on a slow speed until well combined.

STIR through walnuts.

POUR mixture into muffin holders (about 95 gram into each holder).

BAKE in oven for 20 minutes or until top is golden and bounces back.

Dietary Consideration Key:

SF - REFINED SUGAR FREE

GF - GLUTEN FREE

VF - VEGAN FRIENDLY

DF - DAIRY FREE

V - VEGETARIAN

MANGO & PASSIONFRUIT CHIA PUDDING GF, DF, SF, VF

APRICOT & COCONUT BLISS BALLS GF, DF, SF, VF MAKES: 30 serves PREP TIME: 5-10 mins SET TIME: 10 mins in fridge

MAKES: 2 large or 4 small serves PREP TIME: 5-10 mins SET TIME: 2 Hrs or leave overnight in fridge Ingredients 200g fresh or frozen mango (cut into small chunks) 100g fresh or frozen passionfruit 1 can of coconut milk or cream (400g) 1 tbs raw honey, coconut syrup or maple syrup 1/2 cup chia seeds Suggested toppings: mango pieces, passionfruit, coconut yoghurt or whipped coconut cream, coconut flakes, chopped nuts, cacao nibs Method PLACE the mango, passionfruit, coconut milk or cream and sweetener in a high-speed blend and blitz until smooth.

POUR mixture into a bowl and add chia seeds. Whisk mixture for 2-3 minutes until it noticeably thickens.

POUR into bowls to set for 2 hours or overnight in the fridge.

ADD desired toppings and enjoy!

Ingredients 360g dried apricots (look for sulphur free ones) 180g pitted dates 360g raw unsalted cashews 140g desiccated coconut plus ½ cup (for rolling balls in) 1 tbs raw honey, coconut syrup or maple syrup 2 tbs boiling water Method PLACE cashews in a high-speed blender and blitz for about 10 seconds until it is a flour consistency (cashew meal) and then set aside.

PLACE dried apricots and boiling water in high-speed blender and blitz until apricots form a semi-smooth paste (some small chunks will give the bliss balls a lovely texture).

ADD dates and blitz again until the mixture is well combined.

ADD cashew meal, desiccated coconut and sweetener and mix until well combined (about 10-15 seconds) but try to avoid over-mixing it as the mixture can become oily.

WEIGH out ball mixture into individual portions ( I find 30g portions make the perfect snack size ) and roll into balls.

COAT the balls in coconut by rolling each ball in a small bowl of ½ cup desiccated coconut.

SET in fridge and enjoy!

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4 Tips to protect your body from injury

ELIZABETH HORE Musculoskeletal and Women’s Health Physiotherapist The Physio Movement

As a physiotherapist I assist people in their physical wellbeing, which unfortunately involves rehabilitating after injury has already struck, usually after months of putting up with it too. So incorporating these tips into your daily routine can influence your physical and mental health positively preventing injury.

1. Do you warm up before you

stretching. It can really make a difference. Even for people who have labour

exercise?

intensive jobs, warm ups, stretching and cool downs pre or post job is important!

Our bodies take time to function

4. Do you look after your mind like you look after your body?

correctly from rest to working, so

Being stressed, anxious or frazzled quickens our autonomic nervous system

giving it a kick-start is essential. An

response at rest. Essentially, it creates a fatigued state in our bodies without the

example for running may involve

physicality of exercise. Fatigue leads to overload thus injury. I suggest finding

1-2km walk or jog with hip openers,

a couple of minutes during the day to take the time to focus on your breathing

leg swings, walking lunges, hopping

which will slow the nervous system, reduce pain and spasm. Contact a mental

and/or bounding. This will give your

health specialist if you need advice.

muscles, joints and energy systems time to prepare!

2. Load Management: This is about ensuring the load

What we’ll pay for physiotherapy: COVER

WAITING PERIODS

BENEFIT PAID

you put on your body is within

$700 combined sub-limit*

your capacity to recover. Source of overload can be broken down into

Initial visit $55 Premium Extras

Subsequent $40 Group therapy $10

biomechanics, frequency, duration, intensity, and rapid increase of

Initial visit $39 Essential Extras

to manage load and benefits. Find

Subsequent $28 2 months

Group therapy $7

a professional coach or an exercise physiologist to identify a regime personalised to you.

Initial visit $44 Select Extras

3. Daily Care…

Many of us work in an office environment with an abundance of screen-time which limits our ability to move around. This can lead to learned-dysfunctional posture and pain at the end of a long day, which can become a chronic injury or carry on into our exercise. I recommend setting an alarm every half hour to get up from your desk and go for a

($150 combined sub-limit applies to group therapy services provided under physiotherapy and/or exercise physiology**) $500 combined sub-limit*

these variables. It is recommended a 5-10% increase in volume per week

BENEFIT PAID

Young Extras

Subsequent $32

($105 combined sub-limit applies to group therapy services provided under physiotherapy and/or exercise physiology**) $500 per person up to $1,000 per policy

Group therapy $8

Sub-limit of $120 applies to group therapy

Initial visit $42

$400 per person up to $800 per policy

Subsequent $32 Group therapy $8

Sub-limit of $120 applies to group therapy

*Combined sublimit: the maximum benefit amount claimable per person per Membership Year for a combination of Physiotherapy and exercise physiology services. This is providing an individual person’s overall Therapies benefit limit for the Membership Year has not already been reached.

Once the overall limit has been reached, no further therapy benefits can be claimed by this individual on any therapy until a new Membership Year commences. **Group therapy has a combined sub-limit for services under physiotherapy and exercise physiology. This is providing an individual person’s overall Therapies benefit limit for the Membership Year has not already been reached. Once overall limit has been reached, no further therapy benefits can be claimed by this individual on any therapy until a new Membership Year commences.

walk or spend a couple of minutes

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Good news for Members

Benefit increases and updates Queensland Country Health Fund prides itself on offering products with market leading benefits. Here’s a snapshot of the changes that came into effect on 1 April 2018.

Dental

Healthy Living

There has been an increase in benefits paid towards

We want you to be the healthiest version of you and our

Crowns for Members with Essential extras.

Healthy Living benefit is designed to help you achieve that.

DENTAL ITEM DESCRIPTION

CURRENT BENEFIT

NEW BENEFIT

$550

$560

ESSENTIAL EXTRAS Crowns or bridges

We have listened to our Members and expanded benefit program inclusions. We will now pay benefits towards aquatic exercise and rehabilitation at swimming pools and

THESE GREAT BENEFITS ARE STAYING THE SAME

health and fitness centres. The new benefit will cover the

PREMIUM EXTRAS

cost of pool entry and aquatic exercise classes (excludes

Crowns or bridges

$800

SELECT EXTRAS Crowns or bridges

$560

YOUNG EXTRAS Crowns or bridges

$500

swim classes or lessons). Claiming your new benefit is easy, you’ll just need to submit a Health Management Program Benefit Approval Form* along with your tax invoice. This is one way that we are ensuring it’s easier for you to become the best version of you.

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Here are some other items included under Healthy Living that

Mobile App

will help you stay well:

Our Mobile App offers an easy, convenient and secure way

• Participation in your choice of weight management programs

to manage your membership.

• Quit smoking programs

Key features:

• Approved health management programs* including gym memberships, personal training programs and yoga

• Lodge claims

• Skin checks through mole mapping • Consultation fees for diabetes education

• Review your claims history • View policy details

• Consultation fees for metabolic dieticians and nutritionists when providing assistance with weight management

• Check your annual benefit limits

• Bowel screening tests and bone density tests

• Order new Membership Cards

• PSA test (one per year) – we cover a second yearly text not covered by Medicare.

• News and stories

*To comply with private health insurance legislation, you must have been referred by your health care professional to participate in a health management program to address or improve a specific medical condition. A Health Management Program Benefit Approval Form (available on our website) must accompany a claim for these benefits.

Therapies - Exercise Physiology We are making it easier for you to claim your benefits. We have removed conditions placed on Exercise Physiology

• View and update your personal details

Download the Mobile App for iPhone or Android today.

Important Note: You must be registered with Online Member Services (OMS) to access the Mobile App. To register for OMS go to qldcountryhealth. com.au/register. Once you have completed your registration you’ll be ready to login to the Mobile App.

and no longer require a letter from your GP or Allied Health professional. Members now have the ability to claim on-thespot through CSC HealthPoint. Additionally HICAPS anticipate that Members will be able to claim on-the-spot in the coming months once a software update has been completed. We will advise Members when this becomes available.

Pharmaceuticals We’ve also expanded the benefits included under pharmaceuticals for immunotherapy and hormone replacement therapy.

Accessing your membership Did you know you can access and view your membership anywhere, anytime through our Online Member

We’ve also changed some of our Fund rules.

Services portal and our Mobile App.

A MUST READ…

Online Member Services – OMS

Upon feedback from our Member’s we have reviewed

Our Online Member Services (OMS) portal gives you control

our overseas suspension rules and process and have

over your policy. OMS allows you to make changes to your

updated it to make it simple and easy for Members.

personal details. Simply login (or register) from the top corner

From 1 May 2018, when travelling overseas if you wish

of this website access everything you need.

to suspend your policy you will be required to provide

What you can do in OMS:

a copy of your itinerary specifying your departure

• Membership Cards • Make a credit card payment

• View your limits and remaining benefits • Update payment details

• Access tax statements • View your claims history

and return to Australia date. This will allow us to automatically reactivate your policy upon your return to Australia. To ensure that this can take effect on the date of your return you must have paid a minimum of one month in advance of the date of your suspension.

A minimum period of 6 months must be served between reactivation and suspension for overseas travel.

To view all benefit changes visit qldcountryhealth.com.au/ benefitchanges

Please refer to our Membership Guide available at a Queensland Country branch or online at qldcountryhealth.com.au

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A breath of fresh air... or is it?

Do you ever think of your mouth as just teeth

a muscle relaxant too, which is why when

and gums? Well dental professionals certainly

stressed, we are often advised to take ‘deep

don’t!

slow breaths through the nose’ to signal the

Your mouth is made up of a complex mix of

body to relax!

soft and hard tissues - very strong movable

In adults and children alike, it can mean the

muscles (tongue, cheeks and lips) supported

difference between a good night’s sleep and

by a framework of bones and teeth, including

one that is less than optimal. Mouth breathers,

one very sophisticated joint. These all function

even if they are children, have a higher rate of

together, often in unison to assist when we

disturbed sleep problems, snoring, ongoing

eat or drink. They also help to assist in our

chronic infections (even asthma), daytime

ongoing health and wellbeing through their

tiredness and ongoing dental problems. In

connections to the rest of our body!

young children, if nasal breathing is impeded

Take breathing for instance, it’s something

by a blockage, like overly large tonsils, very

we all do and probably do without giving it

inflamed sinuses from allergies or other

much thought. When the mouth is closed for

blockages, there is often an imbalance in the

breathing the tongue ideally is positioned at

muscle forces. This can lead to changes in

the roof of the mouth, the jaw then closes,

the shape and development of the teeth and

and the lips form a good seal allowing a soft

bones and may even stop them from reaching

passage of air to pass through a filtered,

their full growth potential. Mouth breathers

warm and moist environment down to the

have drier mouths too and contribute to

lungs. During sleep the muscles of the upper

poorer dental health, and some even find it

airway are stabilised and toned avoiding the

more difficult to eat.

instability that results from mouth breathing -

During your visit to the dentist, they are also

snoring!

looking at many of these areas as well as your

The quality of the air breathed in is better

teeth and gums. If you find that your dentist

when the nose is used to breath too. Nitric

checks the way you breathe at your next

Oxide (NO) is produced in the sinuses and

examination, and asks you a few questions,

continuously fed into the nasal airways during

they may be reviewing your overall health as

nasal breathing, allowing this important

well.

CATHY BOYCE Queensland Country Dental

substance to be used by the body. NO signals the body to activate its many critical processes like the release of oxygen and haemoglobin to the walls of the arteries, and inhibits inflammation. Research has linked abnormal levels of NO with some serious

Did you know?

Dental health is a key contributor to your overall health, check out what we’ll pay for your next check-up.

health concerns such as high blood pressure, heart failure, atherosclerosis and strokes. It’s

What we’ll pay for diagnostic dental: DIAGNOSTIC DENTAL

SERVICE

WAITING PERIOD

Periodic exam

PREMIUM EXTRAS Benefit

$50

2 months X-Rays

Sub-limit

ESSENTIAL EXTRAS Benefit

$35

$600*

$32

Sub-limit

SELECT EXTRAS Benefit

$40

$400*

$22

Sub-limit

$25

YOUNG EXTRAS Benefit

$38 $400* per person up to $800* per policy

$24

Sub-limit $500* per person up to $1,000* per policy.

Combined limit claimable for general and major 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.

25

26

Queensland Country in the Community Queensland Country Health Fund is extremely proud to be sponsors of some amazing sporting teams and events around Queensland. Here is some great news from some of our partnerships.

JCU Townsville Fire

on mates within the

Congratulations to the JCU Townsville Fire who took out the

workplace. If this

WNBL Championship back in late January! Captain, Suzy

is you then why

Batkovic led the team to victory over the Melbourne Boomers in

not grab a team

a thrilling three-game final series. This is their third title in four

and register today.

years, what a season! Congratulations to Suzy who received

If you’re looking

her first ever Most Valuable Player award for the WNBL Finals

for something

series. We are extremely proud to be sponsors and official health

different there

insurance partner of Suzy and the team!

are also 5 other events available on

Torture in the

cardiovascular endurance and

Tropics

powerlifting to name a few. It is an

We are excited

exciting sport and competition in

to announce that

which to participate and spectate!

we are platinum

For more information about how

sponsors of the 2018 Torture in the Tropics on 16 and 17 June. This event will see competitors from all over Australia descend on Cairns for an exciting CrossFit event. Unlike other sporting disciplines, the event requires the combination of many varying areas of physical and mental performance in optimising physical competence across all fitness domains. This style of competition includes a wide variety

the day including: the Marathon, half marathon, 10k classic, 5km walk/run or 2.5km hero run. For more details visit townsvillerunningfestival.com

you can be part of the event visit tortureinthetropics.com.au.

Townsville Running Festival This year the Townsville Running Festival will celebrate 20 years and we are once again proud to be the naming rights sponsor of the Queensland Country Health Fund 5k Corporate Challenge. The Running Festival is set to take place on the picturesque Strand in Townsville on Sunday August 5.

Northern Pride On Saturday 31st March Rosie and our Cairns team attended the Queensland Country Health Fund Cup at Barlow Park. What a game it was with the Pride victorious for the third consecutive year defeating the Mackay Cutters 22 – 16.

of physical challenges for athletes

This year we’d love to see even more

Good luck to the team for the rest of

such as gymnastics, weightlifting,

teams jumping on board and taking

the season!

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Claiming made easy with our

Mobile App Did you know that you can claim anywhere, anytime with our Mobile App? That’s right anywhere, anytime. Simply download it from the App Store or the Google Play Store. Make sure you are registered with Online Member Services (OMS) and you’re right to go. Once logged in take a photo of your receipt/s and press submit. It’s that easy!

Don’t forget with the Mobile App you have 24/7 full viewing access, why not explore some of the great features below today: • 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 and see what’s

• View personal details and update your contact information • Order new Membership Cards • Learn more about your health insurance and how you can experience genuine value via our blogs and news • Find your nearest Queensland Country branch

remaining Important Note: You must be registered with Online Member Services (OMS) to access the Mobile App. To register for OMS go to qldcountryhealth.com.au/register. Once you have completed your registration you’ll be ready to login to the Mobile App.

SmartBudget

lets you tackle your with ease

ď‚˜ 1800075 078

qccu.com.au/smartbudget

Terms and conditions apply and are available at qccu.com.au/smartbudget. This information does not take into account your objectives, financial situation or needs.

Before acting on the information you should consider whether it is right for you and seek your own advice.

Queensland Country Credit Union Limited ABN 77 087 651 027 AFSL 244 533