Archive for April, 2011

Thursday Night Recipe…Almond Chicken & Veggie Stir Fry :) Fast & Easy

April 28, 2011

The Coffs Coast Health Club is the only club in the Coffs Harbour region to offer Nutrition Complete. 
Nutrition complete is a web-based program that assists in weight lose, maintenance and weight gain through its convenient web-based program.  

You can do Nutrition Complete anywhere… just as long as you have internet connection. 
Perfect if you are on the road, easy if on holidays, or planning on moving…no problem! 
We will be featuring the Nutrition Complete recipes on our blog. 
If you have a preference, or a dietary need just make a request and we will find a recipe to assist you.  We can assist with vegetarian, gluten free, fat free, dairy free, white meat only, seafood only etc. etc.
So tonight, it is Chicken. 
Enjoy…best part, it is low in fat, quick and easy to make. 
Whether you are cooking for one or more, it is sure to please all.  Bon Appetite!

Almond Chicken & Veggie Stir Fry

Serves : 4
On The Table In: 15 minutes
Region : Asian
Gluten Free: Yes
Vegetarian:  No
Dairy Free:  Yes
Nutritional details per serve
Calories: 371
Fat: 13.1
Protein: 31.4
Carbohydrates: 31.8
Fibre: 7.5
Instructions :
1. Slice the chicken into small bite sized pieces and set aside.

2. Slice the carrot and capsicums julienne style (thin and long) and roughly chop the broccolini, spring onion and coriander. Trim the beans and cut in half.

3. In a hot wok heat the sesame oil and then add sugar, lemongrass, lime juice, kecap, garlic and sambal oelek. Heat to infuse the flavours. Add almonds and cook for 3 mins on a medium heat. Add chicken and cook a further 2 mins on high heat.

4. Add the beans, carrots, broccoli, red, yellow and green peppers and cook for 2 mins. Add freshly chopped spring onions and coriander and mix through.

5. Serve immediately.

Recipe courtesy of The Almond Board of Australia –

   Quantity Recipe Name
   1 sprigs fresh coriander
   1 pump cooking oil spray
   5 grams palm sugar
   0.25 green capsicums, large (approx 160g each)
   1 tsp lemon grass, sliced in water
   1 tsp garlic, minced
   80 grams fine green beans
   50 grams broccolini
   100 grams chicken breast fillets, skinless and boneless
   5 mls kecap (ketjap manis)
   0.25 yellow capsicums, large (approx 160g each)
   0.5 carrots, small (approx 100g each)
   5 grams sambal oeleck
   10 grams almonds, raw, whole
   5 mls sesame oil
   20 mls lime juice, bottled
   0.25 red capsicums, large (approx 160g each)

Wine & Food, Facials and High Tea, Circus Performers & Movie Screening!

April 27, 2011

There is so much happening over the next two weekends and what do each event have in common?  They are all businesses on the Coffs Coast Health Club’s “Privileges Card.” So if you are free on Saturday-30th April or the following Saturday-7th May,  you might like to check out what’s on!

10.00am – 5.00pm
7/92-98 Industrial Drive


Red Dirt Distillery was established in 2000 in Bellingen and was moved to Dorrigo in December 2005. Premium local and regional fruits and potatoes as well as the excellent quality water and care and attention to quality deliver a unique, handcrafted product. On tasting will be David and Susie’s Potato Vodka, a Cherry Vodka, Alloro, Centerbe and Lemoncello.

You can also read about the Red Dirt Distillery in the SMH Good Food Guide 2011.

It’s Wild Seafood and fishing family Phil and Karon are back. The products they process are as fresh as you can get, straight from their own local fishing trawler, the Henry Lawson, to their factory on a daily basis. Blast frozen and vacuum packed to ensure freshness, Karon, Phil and Dean will show you how to prepare some of their products and you can taste the results. 

Another local business that has an SMH Good Food Guide review.
Davids Fine Coffees owner, David Bullock, apart from being a great fan of our Moscato, is also the very knowledgeable owner of this local coffee roasting and blending business. David has grown, roasted, blended, tasted and judged coffee for many years now and is always friendly and helpful. David is the perfect person to talk to about how to make a great cup of coffee at home and will have some of his blends for you to taste and compare.
Cheese to You owner Jane Buchanan on cheese “Whilst my love and passion extends far beyond cheese, there is little that excites me more than the truly indulgent taste, texture, aroma and visual pleasure of a handcrafted farmhouse cheese, oozing, melting and begging to be eaten. Matched with crusty artisan bread, a bottle of wine, you have an earthy, rustic, take-anywhere meal that little can compare with!”
Come down and taste what Jane is so passionate about.


Blue Berrylicious is a Mid North Coast gourmet food business specialising in all things berry. Decadent and delicious Blue Berrylicious is packed full of goodness. Jo and Gwenda’s blueberry products include blueberry jam, raspberry & vanilla jam, decadent dessert drizzling sauce, blueberry pancake mix, blueberry relish, blueberry vinaigrette, blueberry bourbon BBQ sauce and blueberry basil marinade. Blue Berrylicious uses only local blueberries and raspberries, cooked in small batches with no preservative or colours added.
Polly’s Pantry and Polly’s Tipsy Preserves is a new, local, Bellingen based business that produces a range of Tipsy Marmalades and Relishes. Available for tasting will be three
Orange Marmalades, one with Whiskey, one with Brandy and one with Vodka. Polly’s Best selling Vodka Lemon and Lime Marmalade and a range of relishes including Caramelised Red Wine Onion Relish, Chilli Beetroot Relish, Brandied Apple Prune Relish and Hot Tomato Kasaundi.

 High Tea @ She Hair & Day Spa
Saturday 30 April @ 2 pm
Booking essential on 6658 2907
Friends of Sawtell Cinema present
“Water for Elephants” 
Saturday 7 May
7pm for drinks, food & circus entertainment
8pm movie “sneak preview” screening

The holiday is over, it’s time to get physical again!!

April 26, 2011
Over the holidays…I did a lot of sitting!

Oh boy,  I’m feeling really lazy because since last Thursday I have done very little exercise.  Well actually I did none, notta thing, zippo, until this afternoon when I forced my children out for a walk along the beach.  I watched people jogging by and just thought “what are they on?”  My feet felt so heavy I really don’t think I could have done anything more strenuous than just walk…slowly!

This is really odd for me as I usual do some type of activity every day, and have for the past 30 years.  I just felt happy over the weekend to do nothing but sit and eat.  It was Easter so of course you get to eat Chocolate & Hot Cross Buns, and other things that are acceptable during a “holiday.” It all tasted good and I felt comfortable knowing it was the holidays and things are different during this time of “festivities.”

So tomorrow the club opens, it’s back to regular hours and classes but I feel sluggish, I want the holiday to continue.  How will I get back into my workout? 

We all know it is completely normal to hit a lull in your regular workout routine.  Sometimes we just need a break, but what we don’t want is to stop all together.  It is so easy to lose our momentum and that is the danger zone.  How do we get motivated to take that step back to the club?

Don’t Break the Habit – The easiest way to keep things going is simply not to stop. Avoid long breaks in exercising or rebuilding the habit will take some effort.

Start back gently –  If you are off to pump tomorrow then maybe you start with lighter weights or doing a cycle class you might want to slow your pace down until you feel that urge to give it all you have.

You are not alone – Thank goodness, if you feel sluggish chances are other people feel this way as well.  

Remember muscle has memory   Yes, that is correct muscle has memory and you will bounce back in no time but you have to keep moving.

Drink plenty of water   You want to really hydrate yourself to flush out all the toxins that your body accumulated over the long weekend.

So best of luck over the next few days, that is probably all it will take to get back into your routine.  If you need any help keeping motivated just drop the club a line or speak to a staff member.  

May your next workout fill you with so many good feelings that you will be itching to return. See you at the Coffs Coast Health Club, where they make fitness something you want to do! 

Do you want to stay younger looking, longer? Forget the Botox pick up some weights!

April 24, 2011

With today’s pressure on people to stay younger looking, longer, we need to start asking ourselves what exactly does looking young mean to us?
I love to scan magazines and keep an eye on fashion & society’s acceptance,or shall I say approval, of a youthful look.   What I hate are the “procedures” that some people endure to keep up their appearances, many in the end just look ridiculous.

It was so refreshing to read an article written by Paula Goodyer about looking young.  It has to do with a strong body to carry us through our later years of life.  I have to agree, if you look young from shoulders up but no longer have a strong body to carry you…then you just look old.  So stand straight, shoulders back and off you go…with a smile for bonus “youth” points.

Anti-ageing – get with the strength

Skin treatments like Botox and retinol might be high profile anti-agers, but they don’t tackle the pointy end of ageing that’s tucked away in nursing homes – the muscle wasting that leads to Zimmer frames and loss of independence. It’s not just the wrinkling of the outer skin that makes a 60 or 70 year old body look older than that of a 30-something. It’s also what’s happening to the stuffing inside – when muscles start shrinking, bodies sag and posture droops. This doesn’t just affect how a body looks, but how it functions – ever-weakening muscles make it harder to get up the stairs or out of your chair.
That’s the bad news. The good news is there’s an antidote – strength training. It was great to hear Professor Hal Kendig, head of the ageing, work and health unit at the University of Sydney, spruiking strength training in the Sydney Morning Herald last week when he said that if older women want to stay out of nursing homes, they should lift weights. He’s right. But wouldn’t it be better still if women got the strength message earlier, say, in their 40s when creeping muscle loss begins? It’s not like men don’t need this message too – they do. But women need it more because they generally have less muscle to begin with and get frailer faster than men. Women also put less value on strength. If you were to guess which physical feature would be high on most women’s wish lists, you can bet strong muscles wouldn’t be up there. All our lives we learn we need good hair, good skin, good boobs and good legs, but strength? Not really our department.
Yet muscle is a real asset and building it has anti-ageing benefits for women, in how they look and how they function. Let’s count the ways.
Regular strength training helps your body look younger. It fights the sagging, ageing effect of dwindling muscle and gravity, and makes it easier to stay at a healthy weight. Cardio exercise is important too for both general health and weight management, but it can’t boost muscle in the same way as strength training so you need a combination of both. And it’s a myth that working out with weights makes women bulky – women don’t produce enough of the male hormone testosterone to grow muscles like a man.
Strong muscles make you less accident prone. We hear a lot about preventing osteoporosis, but hands up who’s heard of sarcopenia? It’s the medical term for loss of muscle and preventing it is as important as preserving bone. After all, it’s the unsteadiness caused by dwindling muscle strength that leads to falls – that lead to fractures.
Regular strength training helps prevent diabetes. To get the link between muscle and diabetes, it helps to know that muscles soak up blood sugar to use as fuel, The more muscle you have, the more blood sugar they take up and the lower the risk of high blood sugar levels that lead to diabetes.
Stronger muscles give you more energy. How’s this for sad news? A study of 34 to 58-year old women by the University of Michigan found that those who’d lost around 2.5 kilos of lean muscle walked more slowly and had less strength in their leg muscles. These women were hardly ancient, yet muscle loss was already eroding their strength.
For good info on strength training, its benefits and where to start, go to, the website established by strength guru Dr. Miriam Nelson, Director of the Centre for Physical Activity and Nutrition at the Friedman School of Nutrition Science and Policy at Tufts University.
Has working out with weights made a difference to you?

This article was sourced from

Try Making Your Own Hot Cross Buns…yum, yum!

April 21, 2011

Pull-Apart Hot Cross Buns 

“Infused with cardamom spice, these taste as wonderful as they smell. These buns are requested by family and friends every Easter and they are easy to make in your bread machine!”
Prep Time:10 Min        Cook Time:20 Min     Ready In:2 Hrs


Original Recipe Yield 12 buns



  • 7 g active dry yeast
  • 60 ml water
  • 530 g all-purpose flour
  • 2 g salt
  • 100 g white sugar
  • 2 g ground cardamom
  • 295 ml lukewarm milk
  • 115 g butter, melted
  • 1 egg
  • 40 g golden raisins (optional)
  • 40 g dried cherries (optional)
  • 30 g dried cranberries (optional)
  • 315 g confectioners’ sugar
  • 60 ml milk
  • 5 ml almond extract


  1. Sprinkle the yeast over the warm water and let stand until dissolved, about 5 minutes. Place the flour, salt, sugar, cardamom, 1 1/4 cups of milk, butter and egg into the bread machine. Pour the yeast mixture on top. Close the lid and set the machine for the Dough setting. If using raisins, dried cherries or dried cranberries, add them at the beep.
  2. When the dough has finished, divide into 12 portions and shape into balls. Place them into a greased 9×13 inch baking dish. Cover with plastic wrap and set aside to rise until doubled in size, about 45 minutes.
  3. Preheat the oven to 350 degrees F (175 degrees C). Remove the plastic wrap from the rolls. Bake in the preheated oven until golden brown, 20 to 25 minutes. Make frosting by whisking together the confectioners’ sugar, 1/4 cup of milk and almond extract until smooth. When the buns are cool, drizzle frosting over them in a cross shape.

Nutritional Information

Amount Per Serving  Calories: 408 | Total Fat: 9.2g | Cholesterol: 40mg  
Powered by ESHA Nutrient Database

Where did the Coffs Coast Health Club Staff vanish to last weekend?

April 18, 2011

Over the weekend did you miss some of the instructors in the club?  Did you ask yourself where was Nicola, Glenn, Jaqui, Keaton, Tegan, Carla and Amanda to name a few?!  Well they were with over 2500 other like-minded, fit and healthy people.  They were at the FILEX Convention in Sydney.

You might be asking yourself what is FILEX?  Well let me answer you by saying it is the largest fitness conference in the Southern Hemisphere, with experts coming from all across the world.   These experts shared with the delegates their expertise and knowledge in the area of business, personal training, group exercise, mind & body, physiotherapy…training for children, men, women, and seniors.  There were doctors, trainers, business gurus, Zumba fanatics, club owners, instructors, physiotherapist, yogi masters and just a myriad of people all under one roof.  The energy and vibe there was electrifying.

Yes, the conference was just amazing but what was really amazing was the fact that 12 instructors from the Coffs Coast Health Club took a long weekend out of their busy lives, traveled to Sydney, invested their money & time to attend Filex.  This commitment to the club, the industry and you is to be highly commended.  I have worked in many different clubs all over the world but for a medium sized club, nestled in regional NSW between Sawtell & Coffs Harbour, to have such a high level of dedicated staff, well, this  leaves me speechless.

The reason the instructors & trainers did this is because of the commitment they have for you the members, the Australian fitness industry and to the Coffs Coast Health Club itself.  One thing you will never find in any other club that you may walk through the front door of…you will never find the devotion or commitment as you will find here, at your club.  This club is all about you the members!   The staff at this club are committed to training you with the latest and safest methods of training required to keep you healthy and fit for years to come.

So next time you see an instructor or personal trainer who attended FILEX, ask them what the weekend meant to them.

Enjoy your week & enjoy your workout.

Mmmm hot soup for these chilly nights! It’s Thursday Recipe Day, fast & easy Straciatella Soup

April 14, 2011
Well good evening
We hope each one of you are cozy and all is well!  Okay so last week’s Chicken Soup was not a hit due to the cooking time, but it did say “slow cooker!”  I’m sure it tasted fabulous as well, due to the patience required.

So we are taking a different approach this week, this is “fast” soup.
Perfect to accompany any menu or have it on its own for a light snack or meal and best of all simple to make 🙂 now we’re talking. 

So give it a go and enjoy.

Straciatella Soup


500 ml Chicken stock
1 large Free range egg, lightly whisked with a fork
5g Parsley, finely chopped
7g Parmesan, microplaned grated
Sea salt (half a pinch)


Bring the Chicken Stock just to the boil in a large sauce pan, remove from heat wait 5 seconds when slowly pour the egg into the stock and gently run the fork through 4 to 5 times.
To serve sprinkle with parmesan and parsley and season with a little sea salt not too much.

Recipe by Maggie Beer

Extra hours awake = extra calories consumed!

April 12, 2011

Normal weight individuals who lose out on sleep are more prone to fill their extra waking hours with extra calories, according to a recent US study.
Researchers from Columbia University found that sleep-deprived study participants consumed an average of nearly 300 calories per day more than those who had a full night’s sleep. Troublingly, the majority of the extra calories were in the form of saturated fat.
The team monitored the eating habits of 13 male and 13 female participants while they slept for just four hours a night, for six nights, and then for nine hours per night for six days.
Interestingly, the researchers found a difference in calorie intake between male and female study subjects, with women consuming an average 329 calories and men an average 263 calories.
‘If sustained, the dietary choices made by people undergoing short sleep could predispose them to obesity and increased risk of cardiovascular disease’ commented the researchers.

Source: American Heart Association

Slowcooker Chicken Soup to Soothe a Weary Soul

April 10, 2011

slowcooker chicken soup

Slowcooker Chicken Soup Recipe

Slowcooker Chicken Soup: Ingredients

  • 1 whole chicken (3 to 4 lbs)
  • unrefined sea salt, as needed
  • ground black pepper, as needed
  • 2 leeks, white and light green parts only, sliced thin
  • 2 bay leafs
  • 1 yellow onion, peeled and chopped fine
  • 6 carrots, scraped and sliced into rounds 1/4-inch thick
  • 6 celery ribs, sliced 1/4-inch thick
  • 1/2 kilo potatoes, peeled and chopped into bite-sized pieces
  • 1/4 cup minced fresh parsley


Slowcooker Chicken Soup: Method

  1. Rinse the chicken, inside and out, then pat it dry and season it well with unrefined sea salt and ground black pepper.
  2. Place the chicken in a slowcooker with leeks and bay leafs then cover with water.  Cook on low for twelve hours.
  3. Add chopped onion, carrots, celery and potatoes to the slowcooker and continue cooking on low for an additional six to eight hours.
  4. Stir in parsley, pick out large bones and serve.

YIELD: 3.5 litres
TIME: 5 minutes (active), 18 to 20 hrs (slowcooker)

Recipe from The Nourished Kitchen

Coffs Coast Health Club’s "Privileges Card" equals savings!

April 5, 2011

Did you know that the Coffs Coast Health Club has its very own Exclusive “Privileges Card” available to all members who have a 12 month membership?  The card is also available for purchase from the club for $50.00,  a cost easy to recoup within a few weeks of purchasing.  You will find savings on food, cafes, clothing & sport outlets, health & beauty, entertainment, auto repairs, cleaning companies, pest control, dry cleaners, florists, electronics and appliances and so much more for you to choose from.

Over the next few months we will be featuring the many businesses on the card, there are now 50!  That is fabulous news for our clients plus it helps to bring local business and members together!  Now that’s something to smile about.  Today we are going to introduce you to three of the businesses on the card:  O.P 81, She Hair and Day Spa, and Amart All Sports.  You will find a full list of Privilege Card businesses on our website

109 Linden Avenue, Boambee East  6658 2907

If you have never been to She Hair & Day Spa it is a visit you must take.  In 2010 Debbie saw a dream of hers come true when she expanded and converted her Hair Salon into a luxurious Hair and Day Spa.  Partnering with the club, Debbie has opened her doors to members by  offering 1/2 price microdermabrasion 60-minute facial.  A huge savings of $50!  Then after your initial visit you  automatically are registered on “SHE VIP PROGRAM” for further specials and savings.  So ring today and book in for your initial skin consultation & 60 minute facial.

81 Ocean Parade, Coffs Harbour  6652 9011

For a really satisfying breakfast or lunch O.P 81 is the place to visit.  Matt the owner/chef has an interesting menu serving up the most delicious & fresh food on the Coast.  His combination juices are so delicious & refreshing it is hard to know which one to choose, they all sound fabulous.  Not only do you, the card holder, receive a 10% discount but Matt has also extended it a friend.  So treat a friend to breakfast or lunch at O.P 81 and receive 10% off the total bill (dine-in only.)
Drop in for a java, juice or something tasty to eat and enjoy the cool shade under the airy & spacious front porch at 81 Ocean Parade.  Enjoy!

1/50 Pacific Hwy, Coffs Harbour  6652 7500    

Amart All Sports is a leading retailer of sporting and leisure equipment, apparel and footwear in Australia.  Drop by to pick up any of your sporting needs and save 15% off full priced items instore.   

So as you can see this is just a taste of what is in store for you with the club’s “Privileges Card.”  If you have a full 12 month membership then make sure you pick up your card today from reception and start saving dollars.   Coffs Coast Health Club, “your club, your card!”