13
FITNESS BOOST
WITH ZOE SPILLANE
LIVING HEALTHYW
INT
ER
20
18
4
8
16
MEET OUR
RETAIL TEAM
LAURA GEITZ’S
TOWNSVILLE VISIT
5 EASY SNACKS TO HELP CURB YOUR CRAVINGS WITH SHELLEY GRAINGER
Contents
QUEENSLAND COUNTRY HEALTH FUND
LIVING HEALTHY CONTRIBUTORSCEOAaron Newman
EDITOR AND MARKETING OFFICERTamika Piccinelli
MEMBER SERVICE OFFICERS
QUEENSLAND COUNTRY DENTAL HYGENISTCathy Boyce
Thank you to all our contributorsShelley Grainger, Nourishing Bites
Zoe Spillane, Fitness with Zoe
Alexandra Whitehead, Be Psyched
Elizabeth Hore, The Physio Movement
FRONT COVER IMAGEShelley Grainger, Nourishing Bites FROM THE CEO . ............................................
................... 3
Aaron Newman
LAURA GEITZ’s TOWNSVILLE VISIT WRAP UP . ............ 4
OUR CAIRNS RETAIL CENTRE . ........................................ 7
MEET OUR RETAIL TEAM . .................................................. 8
SOMETHING FOR ME . ........................................................12
Alexandra Whitehead, Be Psyched
FITNESS BOOST . .................................................................13
Zoe Spillane, Fitness with Zoe
5 EASY SNACKS TO CURB YOUR CRAVING . ..................16
Shelley Grainger, Nourishing Bites
4 TIPS TO PROTECT YOUR BODY FROM INJURY ..........20
Elizabeth Hore, The Physio Movement
GOOD NEWS FOR MEMBERS . .........................................22
A BREATH OF FRESH AIR OR IS IT . ...............................24
Cathy Boyce
QUEENSLAND COUNTRY IN THE COMMUNITY. .............26
CLAIMING WITH OUR MOBILE APP . .................................27
Tamara Ellaway
Chantel Adamson
Tanika Davis
Casey Hamilton
Marnie Porter
Madeline Reeves
Kelly Bobbermen
Melinda Arboit
CONTACT USADDRESS333 Ross River Road, Aitkenvale, QLD 4814
PO BOXPO Box 42, Aitkenvale, QLD 4814
PHONE1800 813 415
FAX(07) 4412 3500
WEBSITEqldcountryhealth.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.
Due to these waiting lists I’ve seen
devastating effects on people and
their families when they have had to
live with chronic pain and discomfort.
The impact this has on their quality of
life is unimaginable. Health insurance
gives people the peace of mind that
if they do have health issues, they
will be able to access quality medical
when needed.
Many Australians are making the
decision to take out health insurance
for that peace of mind. Queensland
Country has continued to grow
strongly and provide valuable health
insurance to our Members. The past
12 months has seen the Fund grow by
more than 5,000 Members, making us
one of the fastest growing insurers in
Queensland.
April 1 saw new 2018 premiums
take effect as well as some benefit
improvements, which we have
detailed in this issue. This year’s
premium increase was our lowest
in 9 years and with that being said,
it was an increase for everyone. We
understand affordability and the
increased cost of living are a constant
challenge and we have tried to ensure
this premium increase was minimal
for our Members. However, due to an
increase in the frequency of hospital
and medical treatments for our
Members we have seen a significant
increase, approximately $14 million
in claims paid over the last year. This
increase in claims paid has overtaken
our growth in premiums. The main
treatment increases included heart
surgery, knee and hip replacements,
eye lens procedures and psychiatric
treatment.
This year we plan to expand the
dental services we offer so that more
of our Members can access affordable
dental care. We will provide more
information about this when this
expansion is further progressed.
Thanks again for being a valued
Queensland Country Health Fund
Member.
Healthy regards,
Aaron Newman | CEO
From the CEO
Welcome to the Winter issue of Living
Healthy!
Over the last year the Federal
Government placed the private
health insurance industry under the
microscope to find ways to deliver
better value for consumers. This
generated a lot of discussion in the
media and the public forum regarding
the value of health insurance. Our
management team saw this as a great
opportunity to reflect on the value
we offer our Members. The team
took a step back to look at the Fund
objectively and the reason why we
exist for our Members.
Whilst exploring what we offer, we
came to the conclusion that the
reason why people take out health
insurance is just as relevant today as
it was 20 years ago. Our products
give Members timely access to the
best hospitals and the doctor of their
choice, to achieve the best health
outcomes for them and their families.
Looking at Queensland Health
statistics for the past two years we’ve
found that public hospital capacity
increases are clearly not meeting
the needs of Queenslanders. Public
elective surgery waiting lists have
increased by 47.6%* from 35,000
people to a staggering 52,200 people.
*Source: Queensland Health Elective Surgery Data Collection Feb 2018
3
4
Townsville visit wrap up!
Laura’s
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.
Queensland Country Health Fund Wellness Breakfast
Members were treated to a lovely morning filled with
laughs, delicious food and great tips for overall wellness.
Guest speakers included Laura Geitz, Australian Netball
Champion, Claudia Brassard, JCU Townsville Fire Head
Coach, Emily Madden from Compleat Nutrition and Yvette
Le Blowitz founder of Spa it Girl.
Nothing was off limits, discussing everything from
motherhood to self love Sunday and all things in between.
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.
LAURA GEITZAustralian Netball
Champion
CLAUDIA BRASSARD
JCU Townsville Fire Head Coach
EMILY MADDEN Compleat Nutrition
YVETTE LE BLOWITZ
Founder of Spa it Girl
continue reading next page
Key points from our delightful guest speakers:
LAURA GEITZ
AUSTRALIAN NETBALL CHAMPION
• Create a routine for success
• Make time for ME time
• Accept help from friends and family
CLAUDIA BRASSARD
JCU TOWNSVILLE FIRE HEAD COACH
• Create a great team environment
• Honest Mondays, be honest and share
EMILY MADDEN
COMPLEAT NUTRITION
• Fuel your body correctly for ideal
performance and health
YVETTE LE BLOWITZ
FOUNDER OF SPA IT GIRL
• Make time for you
• Self Love Sunday
5
Workout with LauraLaura, 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.
6
We’ve expanded in Cairns!
Queensland Country Health Fund is focused on meeting
the needs of our Members in Northern Australia and
in December 2017 we expanded our services in Cairns.
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
• Cover reviews and policy changes
• Production of Tax Statements
• Updating contact details
• 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!7
Meet our Retail Team
the Fund I’ve enjoyed being a part of the Member’s
decision making process and sharing my experience.
Maddie – I started last year as a Claims Officer in head
office and have recently moved to our Aitkenvale
branch. I enjoy being able to interact face-to-face with
Members and provide assistance.
Kelly – I initially started with Queensland Country
Credit Union two years ago and transferred to
Queensland Country Health Fund last year. I absolutely
love our Members and I am enjoying every minute.
Melinda – I’ve worked for Queensland Country for
eight years in various roles both in branch and head
office. In July 2017 I decided to make the change and
join the Queensland Country Health Fund team. Over
this time I’ve enjoyed the daily challenges and simply
being able to assist Members.
Who inspires you and why? Tamara – My parents! They are passionate, caring and
hard-working people who I aspire to be like in my
everyday life.
Tell us about your time here at Queensland Country: Tamara – I’ve always been a huge advocate for regional
Queensland and an even bigger advocate for good
health. I love working for a company whose values are
aligned with my own.
Chantel – Queensland Country has a great support
system for both staff and Members. With this support
I have been able to achieve so much both at work and
at home, including competing in the Townsville Running
Festival.
Tanika – We are definitely like a family and I feel at
home. I enjoy assisting our Members and reflecting the
Fund’s values daily.
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
as our great products for our Members daily.
Marnie – Prior to starting with Queensland Country last
year, I had been a Member for 10 years and really liked
how they valued their Members. Since starting with
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.
8
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.
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.
What is your favourite healthy meal you like to cook for your family and friends? 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
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.
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.
CHANTEL ADAMSONMount Isa
TAMARA ELLAWAYCairns
MARNIE PORTERAitkenvale
CASEY HAMILTONCanelands, Mackay
MADELINE (MADDIE) REEVES Aitkenvale
KELLY BOBBERMENAyr
MELINDA ARBOIT Ayr
TANIKA DAVIS Mount Isa
9
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
understand products.
Kelly – We value our Members and we are there for all
stages of life.
Melinda – We are real people who go above and
beyond to continually provide exceptional customer
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 =
healthy mind = happy self. I exercise everyday varying
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.
Marnie – I believe variety is the spice of life and I
include as many fruit and vegetables into the meals I
cook, while still making them taste yummy.
Maddie – I exercise most days and ensure I’m
fueling my body with the right nutrients including
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.
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
to dine or even enjoy a picnic.
Maddie – I’m from South Australia and adore oysters,
so I’d take them to enjoy some delicious world famous
Coffin Bay oysters at the 1802 Oyster Bar Restaurant.
Kelly – A fishing trip out to the reef… serenity and a must
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.
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
subsequent treatments were immediate. We did not
have to worry about waiting lists and for that we are
incredibly grateful.
Maddie – The most important thing is that you are
investing in the health of you and your family.
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.
10
*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.
11
Do you truly care about others? Yes?
I thought so. Can you say that you
apply that same measure of care
to yourself? Ah-huh, this is where it
gets interesting! I’m a psychologist
by trade, but also a mum, a wife, a
business owner, a leader, a manager
and an adventurer (according to me).
I try to practice what I preach. The
question I have for you is - do you?
I encourage people to ‘do something
rather than nothing’ in tough times,
and I’m a big believer in stretching
yourself to develop perseverance and
resilience, because this will be needed
at multiple points throughout your
life. I see people make the mistake of
not incorporating resilience building
exercises into their ordinary days.
For example, running 5kms, doing an
Ashtanga yoga session, taking the
stairs instead of the lift, or learning a
new language aren’t a walk in the park
so to speak. For the first 5 minutes of
my regular yoga session, I think “are
we finished yet?!”, but I know that
what I do in that 90 minutes prepares
me for life. It teaches my brain that
“I’ve got this”.
Often, we are our own worst enemies,
and this prevents us from living our
ideal lives. It’s not impossible, but it is
difficult to perform at our best, and
take good care of those around us
if we’re not looking after ourselves
– be that mentally, physically or
emotionally. I challenge you to put
some regular time in your calendar
right now, to schedule activities that
will help you be great, which will by
default better those around you.
Remember there’s always a reason
not to do something if you’re looking
for it! It’s time to make a choice, one
that will set you up for life.
ALEXANDRA WHITEHEAD
Director, Be Psyched
Co-Founder, Becon Health
Something for me?
12
Don’t stress if you stuff up:
Remember, changing your habits long term isn’t
going to happen overnight. Your brain will want you
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
to refocus on your goals and it sets you on the path for a successful week.
Plan your workouts, write it down and tell someone:
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.
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.
Make realistic commitments to your
workout routine:
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
adds unwanted stress and pressure.
Instead celebrate the small wins each
week as you become stronger, fitter
and heathier.
6 steps to help boost your fitness
For a great 20 min workout go to page 14
ZOE SPILLANEFitness with Zoe
13
High knees
Push up rotate Reverse crunch Push up leg lift
1
1 1
2 2 2
30
Sec
30
Sec
30
Sec
30
Sec
30
Sec
30
Sec
R E S T R E S T
30 Sec 30 Sec
20 Minute workout to make you sweat
Alternating jump lunges
Squat travel up and down mat
RE
ST
30 S
ec
14
Mountain climbers Plank jacks Burpee
11 1
2 2 2
30
Sec
30
Sec
30
Sec
30
Sec
30
Sec
30
Sec
R E S T
RE
ST
R E S T
30 Sec 30 Sec
Pulsing jump lunges right
Pulsing jump lunges left
Jumping touch downs
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.
15
MAKES: 1-2 serves PREP TIME: 5 mins
Ingredients2 slices of your favourite toast2 – 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 tasteSuggested additional toppings: crushed roasted hazelnuts, pinch cinnamon, cacao nibs
MethodSPREAD a thick layer of Heavenly Hazel on your toast.ARRANGE banana slices and drizzle sweetener on top.
ADD desired toppings and enjoy!
HEAVENLY TOAST GF (depending on toast used), DF, SF, VF
Dietary Consideration Key:
GF - GLUTEN FREE
DF - DAIRY FREE
SF - REFINED SUGAR FREE
VF - VEGAN FRIENDLY
V - VEGETARIAN
17
I’ve always had a sweet tooth, so
when I changed my diet 10 years ago
to manage my polycystic ovarian
syndrome (PCOS) using natural
methods, my first priority was to
create healthy treats. I set myself
the challenge of creating recipes
that were bursting with high quality,
wholesome ingredients whilst really
delicious. I wanted to create treats
that were so good I wouldn’t be
tempted to slip back into my old
habits of eating unhealthy, sugar
laden ones. Given I had to eliminate
gluten, dairy and refined sugar this
was quite an undertaking.
I enjoyed the process of creating
and refining healthy recipes so much
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
at our local market, we now offer our
treats via the support of 40+ retailers
throughout North Queensland.
Now that I have an active toddler, it’s
even more important to have easy-to-
make wholesome goodies on hand.
My son is highly sensitive to some
foods and finds it difficult to digest
processed foods and gluten and
dairy definitely impact his well-being.
However, I want him to enjoy a full
range of foods and not feel like he is
missing out when he sees ‘treats’ in
friends’ lunchboxes.
I set about creating recipes for him
that are easy to eat and digest,
delicious to his young palate and
packed full of wholesome ingredients.
Here are some of my son’s favourite
treats for you to try. I hope your family
enjoys them as much as we do!
Five Delicious and Wholesome Treat Recipes
From our Family to Yours
SHELLEY GRAINGER
Managing Director of Nourishing Bites, North QLD
Qualified Health Coach (Institute of Integrative Nutrition)
17
Recipes
MAKES: 12 muffins PREP TIME: 20 mins COOK TIME: 20 minutes at 175°c
Dry Ingredients1 ¼ cups blanched almond meal1 cup brown rice flour1 tsp baking powder1 tsp baking soda3 tsp cinnamon1 tsp ground ginger½ tsp ground nutmeg¼ tsp salt¼ tsp xanthan gum¼ tsp allspice (optional)
4 medium-sized frozen bananas (400g) (cut into small chunks)2 large eggs (105 grams)½ cup coconut sugar¼ raw honey1/3 cup olive oil
½ cup walnuts (optional)
Muffin tray with 12 muffin holders
MethodPREHEAT 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.
MAKES: 2 large smoothies PREP TIME: 5 mins
Ingredients1 heaped cup (200g) of mixed frozen berries1 large frozen banana (150g) (cut into small chunks)½ cup coconut water¼ cup coconut milk or creamSuggested additional toppings: fresh berries, coconut flakes, cacao nibs
MethodPLACE all of your ingredients in a high-speed blend and blitz until smooth.
POUR into glasses and add toppings.
SPICED BANANA MUFFINSGF, DF, SF, VF
MIXED BERRY & COCONUT SMOOTHIEGF, DF, SF, VF
Dietary Consideration Key:GF - GLUTEN FREE
DF - DAIRY FREE
SF - REFINED SUGAR FREE
VF - VEGAN FRIENDLY
V - VEGETARIAN
18
MAKES: 2 large or 4 small serves PREP TIME: 5-10 mins SET TIME: 2 Hrs or leave overnight in fridge
Ingredients200g fresh or frozen mango (cut into small chunks)100g fresh or frozen passionfruit1 can of coconut milk or cream (400g)1 tbs raw honey, coconut syrup or maple syrup1/2 cup chia seedsSuggested toppings: mango pieces, passionfruit, coconut yoghurt or whipped coconut cream, coconut flakes, chopped nuts, cacao nibs
MethodPLACE 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!
MAKES: 30 serves PREP TIME: 5-10 mins SET TIME: 10 mins in fridge
Ingredients360g dried apricots (look for sulphur free ones)180g pitted dates360g raw unsalted cashews140g desiccated coconut plus ½ cup (for rolling balls in)1 tbs raw honey, coconut syrup or maple syrup2 tbs boiling water
MethodPLACE 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!
MANGO & PASSIONFRUIT CHIA PUDDINGGF, DF, SF, VF
APRICOT & COCONUT BLISS BALLSGF, DF, SF, VF
19
21
1. Do you warm up before you
exercise?
Our bodies take time to function
correctly from rest to working, so
giving it a kick-start is essential. An
example for running may involve
1-2km walk or jog with hip openers,
leg swings, walking lunges, hopping
and/or bounding. This will give your
muscles, joints and energy systems
time to prepare!
2. Load Management:
This is about ensuring the load
you put on your body is within
your capacity to recover. Source of
overload can be broken down into
biomechanics, frequency, duration,
intensity, and rapid increase of
these variables. It is recommended a
5-10% increase in volume per week
to manage load and benefits. Find
a professional coach or an exercise
physiologist to identify a regime
personalised to you.
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
walk or spend a couple of minutes
ELIZABETH HOREMusculoskeletal and Women’s
Health PhysiotherapistThe 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.
COVER WAITING PERIODS BENEFIT PAID BENEFIT PAID
Premium Extras
2 months
Initial visit $55
Subsequent $40
Group therapy $10
$700 combined sub-limit*
($150 combined sub-limit applies to group therapy services provided under physiotherapy and/or exercise physiology**)
Essential ExtrasInitial visit $39
Subsequent $28
Group therapy $7
$500 combined sub-limit*
($105 combined sub-limit applies to group therapy services provided under physiotherapy and/or exercise physiology**)
Select ExtrasInitial visit $44
Subsequent $32
Group therapy $8
$500 per person up to $1,000 per policy
Sub-limit of $120 applies to group therapy
Young ExtrasInitial visit $42
Subsequent $32
Group therapy $8
$400 per person up to $800 per policy
Sub-limit of $120 applies to group therapy
What we’ll pay for physiotherapy:
4 Tips toprotect your body from injury
*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.
stretching. It can really make a difference. Even for people who have labour
intensive jobs, warm ups, stretching and cool downs pre or post job is important!
4. Do you look after your mind like you look after your body?
Being stressed, anxious or frazzled quickens our autonomic nervous system
response at rest. Essentially, it creates a fatigued state in our bodies without the
physicality of exercise. Fatigue leads to overload thus injury. I suggest finding
a couple of minutes during the day to take the time to focus on your breathing
which will slow the nervous system, reduce pain and spasm. Contact a mental
health specialist if you need advice.
21
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.
DentalThere has been an increase in benefits paid towards
Crowns for Members with Essential extras.
Healthy Living We want you to be the healthiest version of you and our
Healthy Living benefit is designed to help you achieve that.
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
health and fitness centres. The new benefit will cover the
cost of pool entry and aquatic exercise classes (excludes
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.
Good news for MembersBenefit increases and updates
DENTAL ITEM DESCRIPTION CURRENT BENEFIT NEW BENEFIT
ESSENTIAL EXTRAS
Crowns or bridges $550 $560
THESE GREAT BENEFITS ARE STAYING THE SAME
PREMIUM EXTRAS
Crowns or bridges $800
SELECT EXTRAS
Crowns or bridges $560
YOUNG EXTRAS
Crowns or bridges $500
22
Here are some other items included under Healthy Living that
will help you stay well:
• Participation in your choice of weight management programs
• Quit smoking programs
• Approved health management programs* including gym memberships, personal training programs and yoga
• Skin checks through mole mapping
• Consultation fees for diabetes education
• Consultation fees for metabolic dieticians and nutritionists when providing assistance with weight management
• Bowel screening tests and bone density tests
• PSA test (one per year) – we cover a second yearly text not covered by Medicare.
*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 PhysiologyWe are making it easier for you to claim your benefits. We
have removed conditions placed on Exercise Physiology
and no longer require a letter from your GP or Allied Health
professional. Members now have the ability to claim on-the-
spot 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.
PharmaceuticalsWe’ve also expanded the benefits included under
pharmaceuticals for immunotherapy and hormone replacement
therapy.
Accessing your membershipDid you know you can access and view your
membership anywhere, anytime through our Online Member
Services portal and our Mobile App.
Online Member Services – OMS
Our Online Member Services (OMS) portal gives you control
over your policy. OMS allows you to make changes to your
personal details. Simply login (or register) from the top corner
of this website access everything you need.
What you can do in OMS:
We’ve also changed some of our Fund rules.A MUST READ…Upon feedback from our Member’s we have reviewed
our overseas suspension rules and process and have
updated it to make it simple and easy for Members.
From 1 May 2018, when travelling overseas if you wish
to suspend your policy you will be required to provide
a copy of your itinerary specifying your departure
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.
Please refer to our Membership Guide available at
a Queensland Country branch or online at
qldcountryhealth.com.au
Mobile App
Our Mobile App offers an easy, convenient and secure way
to manage your membership.
Key features:
• Lodge claims
• Review your claims history
• View policy details
• Check your annual benefit limits
• View and update your personal details
• Order new Membership Cards
• News and stories
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.
• Membership Cards
• Make a credit card payment
• Access tax statements
• View your claims history
• View your limits and remaining benefits
• Update payment details
To view all benefit changes visit qldcountryhealth.com.au/benefitchanges 23
A breath of fresh air...or is it?
Do you ever think of your mouth as just teeth
and gums? Well dental professionals certainly
don’t!
Your mouth is made up of a complex mix of
soft and hard tissues - very strong movable
muscles (tongue, cheeks and lips) supported
by a framework of bones and teeth, including
one very sophisticated joint. These all function
together, often in unison to assist when we
eat or drink. They also help to assist in our
ongoing health and wellbeing through their
connections to the rest of our body!
Take breathing for instance, it’s something
we all do and probably do without giving it
much thought. When the mouth is closed for
breathing the tongue ideally is positioned at
the roof of the mouth, the jaw then closes,
and the lips form a good seal allowing a soft
passage of air to pass through a filtered,
warm and moist environment down to the
lungs. During sleep the muscles of the upper
airway are stabilised and toned avoiding the
instability that results from mouth breathing -
snoring!
The quality of the air breathed in is better
when the nose is used to breath too. Nitric
Oxide (NO) is produced in the sinuses and
continuously fed into the nasal airways during
nasal breathing, allowing this important
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
health concerns such as high blood pressure,
heart failure, atherosclerosis and strokes. It’s
a muscle relaxant too, which is why when
stressed, we are often advised to take ‘deep
slow breaths through the nose’ to signal the
body to relax!
In adults and children alike, it can mean the
difference between a good night’s sleep and
one that is less than optimal. Mouth breathers,
even if they are children, have a higher rate of
disturbed sleep problems, snoring, ongoing
chronic infections (even asthma), daytime
tiredness and ongoing dental problems. In
young children, if nasal breathing is impeded
by a blockage, like overly large tonsils, very
inflamed sinuses from allergies or other
blockages, there is often an imbalance in the
muscle forces. This can lead to changes in
the shape and development of the teeth and
bones and may even stop them from reaching
their full growth potential. Mouth breathers
have drier mouths too and contribute to
poorer dental health, and some even find it
more difficult to eat.
During your visit to the dentist, they are also
looking at many of these areas as well as your
teeth and gums. If you find that your dentist
checks the way you breathe at your next
examination, and asks you a few questions,
they may be reviewing your overall health as
well.
*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.
What we’ll pay for diagnostic dental:
DIAGNOSTIC DENTAL
SERVICE WAITING PERIOD
PREMIUM EXTRAS ESSENTIAL EXTRAS SELECT EXTRAS YOUNG EXTRAS
Benefit Sub-limit Benefit Sub-limit Benefit Sub-limit Benefit Sub-limit
Periodic exam
2 months
$50
$600*
$35
$400*
$40
$400* per person up to
$800* per policy
$38$500* per person up to $1,000* per policy. Combined
limit claimable
for general and major
dental.
X-Rays $32 $22 $25 $24
CATHY BOYCEQueensland Country Dental
Did you know?
Dental health is a key contributor to
your overall health, check out what
we’ll pay for your next check-up.
25
cardiovascular endurance and
powerlifting to name a few. It is an
exciting sport and competition in
which to participate and spectate!
For more information about how
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.
This year we’d love to see even more
teams jumping on board and taking
Torture in the Tropics
We are excited
to announce that
we are platinum
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
of physical challenges for athletes
such as gymnastics, weightlifting,
JCU Townsville Fire
Congratulations to the JCU Townsville Fire who took out the
WNBL Championship back in late January! Captain, Suzy
Batkovic led the team to victory over the Melbourne Boomers in
a thrilling three-game final series. This is their third title in four
years, what a season! Congratulations to Suzy who received
her first ever Most Valuable Player award for the WNBL Finals
series. We are extremely proud to be sponsors and official health
insurance partner of Suzy and the team!
Queensland Country in the Community
on mates within the
workplace. If this
is you then why
not grab a team
and register today.
If you’re looking
for something
different there
are also 5 other
events available on
the day including: the Marathon, half
marathon, 10k classic, 5km walk/run or
2.5km hero run. For more details visit
townsvillerunningfestival.com
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.
Good luck to the team for the rest of
the season!
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.
26
• 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
remaining
• 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
Mobile App
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.
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:
Claiming made easy with our
27
SmartBudget lets you tackle your with ease
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
qccu.com.au/smartbudget 1800075 078
Top Related