Archive for June, 2017

Healthy Inspirations Recipe of the Week – Cauliflower Rice

June 8, 2017

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Cauliflower rice is an amazing addition to your culinary ideas: use it to replace rice with Asian curries and stir-fried, or in Italian risottos, or simply enjoy as a side dish with meat and steamed vegies. Serves 6


½ red onion, finely diced
3 cloves garlic, minced
2 Tbsp fresh basil, diced
1 cauliflower, cut into florets
1 egg
2 Tbsp coconut flour
1 tsp salt
1 Freshly ground black pepper
3 Tbsp coconut oil


  1. Steam the cauliflower until soft but not mushy.
  2. In a large mixing bowl, combine the cauliflower, onion, garlic and basil. Add the egg, coconut flour, salt and pepper and mix well.
  3. Using a potato masher , mash the cauliflower until it resembles the consistency of rice.
  4. Heat the coconut oil in a large skillet over medium-high heat. Add the cauliflower mixture and sauté for 7 to 10 minutes, or until the onion is tender.
  5. Variation: Add extra vegetables to the mixture.
  6. Variation: Add your choice of meat, poultry, seafood or tofu.

11 Beautiful Ways to Say Grace

June 6, 2017

From simple sayings to ancient prayers, these expressions honour the life-giving sustenance of our meals.

Throughout history, people of all different cultures and religions have paused before a meal in order to express gratitude for the nourishment food provides. This practice not only leads to a more present and enjoyable eating experience, but also helps us appreciate the great communal effort that goes into growing, harvesting, and preparing each ingredient. Before your next meal, consider using one of these 11 ways to say “thank you”:


For the meal we are about to eat,
for those that made it possible,
and for those with whom we are about to share it,
we are thankful.
     – From the humanist benediction


In this plate of food, I see the entire universe supporting my existence.
     – Zen blessing from Thich Nhat Hanh


The food is brahma (creative energy). Its essence is vishnu (preservative energy). The eater is shiva (destructive energy). No sickness due to food can come to one who eats with this knowledge.
     – Sanskrit blessing

We receive this food in gratitude to all beings
Who have helped to bring it to our table,
And vow to respond in turn to those in need
With wisdom and compassion.
     – Buddhist Meal Gatha


We give thanks for the plants and animals who have given themselves so that we can enjoy this meal together.
We also give thanks for our friends and family who have traveled here today.
May this meal bring us strength and health.
     – Variation on a Native American thanksgiving


Blessed be the Earth for providing us this food
Blessed be the Sun for helping it to grow
Blessed be the Wind and Birds for carrying its seed
Blessed be the Rain for the water’s loving flow.
Blessed be the hands that helped prepare this meal,
May those hands and our hands, bodies too, be well and quick to heal.
Blessed be our friends, our families, and all of our loved ones.
Blessed be our mother earth, our father sky and sun.
     – Christian mealtime prayer


Dear earth who gives to us this food,
Dear sun who makes it ripe and good,
Sun above and earth below,
Our loving thanks to you we show.
Blessings on our meal.
     – Secular mealtime prayer


This food is the gift of the whole universe – the earth, the sky, and much hard work. May we live in a way that makes us worthy to receive it. May we transform our unskillful states of mind, especially our greed. May we take only foods that nourish and prevent illness. We accept this food so that we may realize the path of our practice.
     – Thich Nhat Hanh’s meal chant


Om, beloved mother nature, you are here on our table as food. You are endlessly bountiful, benefactress of all. Grant us
health and strength, wisdom and dispassion, and help us share this with one and all.
      – Hindu mealtime prayer


Let us be together; let us eat together. Let us be vital together, let us be radiating truth, radiating the light of life. Never shall we denounce anyone, never entertain negativity.
      The Upanishads


As we come together at this special time, let us pause a moment to appreciate the opportunity for good company and to thank all those past and present whose efforts have made this event possible. We reap the fruits of our society, our country, and our civilization, and take joy in the bounties of nature on this happy occasion. Let us also wish that, some day, all people on Earth may enjoy the same good fortune that we share.
     – Red Bank Humanists


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Coffs Coast Health Club eNews – June 2017

June 4, 2017





We all know that Summer bodies are made in Winter, so now is the time to get started on that Summer body. If you are not yet a member of our fabulous little community health club with our tremendous trainers & magnificent members… then what are you waiting for? If you are already a member, then you know how much fun we have and surely you have friends or family members that you want as a training buddy.

Jump on board in June with any 12 month pay-as-you-go membership and SAVE over $200 by avoiding the joining fee, getting a free personal training session and not paying for membership until 30 days after you get started.

Call or email your favourite club now to book in and get started, as we only have 50 of these special offer memberships available per club.

Moonee on 6653 6122 or email
Toormina on 6658 6222 or email


Is Your Headache Coming From Your Neck?
You might be surprised to learn that an estimated 15-20% of headaches actually come from the neck, and not from the head.  Leading Physiotherapist Aaron Hardaker shares some information you need to know about getting some relief from these types of headaches.

A neck headache (formally called a cervicogenic headache) results when your nerve system gets a bit confused.  The upper 3 cervical spinal nerves share the same pathway to the brain as the nerve that carries messages from your face to your brain.  So sometimes the pain in your neck is misunderstood and the brain “feels” as though the pain is coming from the head.

How Do You Treat Neck Headache?
The really good news about neck headache is that relief is often immediate, once diagnosed and treated. The precise treatment will depend upon the source of the problem.  Stiff neck joints may need to be loosened using a gentle joint mobilisation techniques.  Hypermobile (or unstable) joints may require deep neck muscle strengthening exercises to stabilise and limit joint movement.  Stretching, massage or acupuncture may be used to relax tight or over active muscles and weak muscles may require specific strengthening exercises.

Your physiotherapist will work with you to determine a program of stretches, massage, joint mobilisation and exercise that will alleviate the problem with your neck… and ultimately will relieve the pain in your head.

If you suspect that you might be suffering from a neck headache then book a FREE Physio Assessment with one of Mid North Coast Physio’s professional physiotherapists.  Find out if they can help without spending a cent.  Call 1300273747 to secure an appointment in Woolgoolga, Moonee, Toormina or Urunga.


Members & Guests Christmas In July Party!

Come & join us for some FUN & FRIVOLITY, good food & fabulous company! We love catching up with all of our members from both the Toormina & Moonee Club Communities, and bringing them together makes DOUBLE THE FUN!

When:     Saturday 22nd July
Where:    Greenhouse Tavern
Time:      12.30pm until 2.30pm
Food:      A yummy lunch of hot and cold finger and cocktail food, pizza, healthy wraps and cheese and fruit platters, followed by a famously delicious Wicked Berries cake!
Drinks:   From the bar
Tickets:  Available from reception at the clubs or call Toormina on 6658 6222 or Moonee on 6653 6122. Only $15 per adult & $5 per child



Coffs Coast WedFit Has Arrived!

Are you or someone you know preparing to walk down the aisle? You’ve got your perfect dress, your perfect venue but what about the most important part… YOU! You want to be looking and feeling your best for your big day and together with our friends at Mid North Coast Physiotherapy and Sports Injury Clinic we have the answer!

Get yourself Wedding Ready for as little as $17p/wk and receive a COMPLIMENTARY PERSONAL TRAINING SESSION AND A COMPLIMENTARY NUTRITION CONSULTATION to ensure that you have the right advice for your needs. You will also receive a copy of our safe, smart and easy Wedding Ready program eBook – WedFit.

PLUS supercharge your progress with our exclusive WedFit deals:

  • A 5 Pack of Nutrition Sessions with Katie our Accredited Practising Dietician for just $299 (SAVE OVER $100)
  • A 10 Pack of 30min Personal Training Sessions with one of our Accredited Trainers for just $399

The support of qualified professionals will make your WedFit journey much easier, so if you’re ready to focus on YOU and get ‘wedding ready’, call Tori at Toormina or Lee at Moonee on 1300 040 479 or pop into either club to get started.

You can also visit us at the Coffs Coast Advocate Wedding Expo on Sunday 4th June at Bonville Golf Resort. This offer is also open to your whole Wedding party, because it’s always easier to kick your goals together.


Enrol to Become a Personal Trainer & #livetheptlife!
Live your dream in 2017! The fitness industry is booming. With an increased focus on health and fitness there is unprecedented growth and demand for high quality personal trainers and fitness professionals.

Get qualified and learn in the regions most awarded health club, from the regions most experienced personal trainers. Our very own Daniel Tempest is taking applications right now for the next Personal Training course and with ONLY a few positions left in the June course, your time is running out to turn your dream into reality.

Call the Coffs Coast Campus Manager Dan on 0432 579 221 for further information!


$10 OFF NanoGreens & NanoReds!
We all know that we should be eating more fresh fruits and vegetables. How many of us are actually getting the recommended two servings of fruit and five servings of vegetables per day? Don’t worry if you don’t, we have you covered!

NanoGreens vegetable supplement is the perfect solution. In just one serving you get the antioxidant power of 10 servings from 55 different ingredients. This green powder supplement is truly a powerhouse of nutrition and wellness, made easy. This month you will receive $10 off both NanoGreens and NanoReds PLUS you will receive a smoothie recipe from our very own Dietitian, Katie Drury!


Support The Coffs Coast Charity Walk!

The Coffs Coast Charity Walk starts at Moonee Park Reserve in Coffs Harbour and follows the Solitary Islands Walk through to Lower Park Beach Reserve – 14km on Sunday 18th June. A 21km half marathon distance is also offered of which extended to the bottom of Mutton Bird Island and back to Lower Park Beach Reserve.

The walks are an all-terrain challenge across sand, bush track and roads and should not be underestimated by any walker. The spectacular scenery creates an awe-inspiring backdrop for the Charity Walk. Participants can walk or run at any pace however it is a non-competitive social event.

Walk as an individual or as part of a team, either way you will be fully supported all the way by Westpac Life Saver Rescue Helicopter Crew, Event Staff and Volunteers.
Participants can enter Individually or in teams of 2-20 people. Minimum age is 12 years old (accompanied by a paying adult)

Simply register online here & enter promo code CCHC17 for a 10% discount for Coffs Coast Health Club members.





Queen’s Birthday Public Holiday!

Enjoy your Queen’s Birthday Public Holiday, experience the great outdoors & spend some quality time with quality people on Monday 12th June, as both clubs will be unstaffed.

All 24/7 members will still have the freedom to access the club at anytime to workout on their terms with their 24/7 keytag.

Speak to reception to find out if your membership allows you 24/7 access & if not, its only a $2 per week upgrade…


Sunday Winter Staffed Hours & Classes!

You asked and we listened…. Our new Winter club staffed hours at TOORMINA on a Sunday are now 3–6pm with PUMP starting at 3.30pm and BALANCE starting at 4.30pm. This means you can get your Sunday afternoon workout in before heading home warm, energised and ready to prepare for the week ahead.

Grab a new timetable for your fridge next time you are in the club or look it up online here…


Upcoming Events In June!
Thu 1st til Sat 10th June – Coffs Coast Health Club 12 Week Body Makeover Challenge
Mon 5th June – Mad Monday Les Mills Classes Launch, Moonee Club
Sat 10th June – Coffs Harbour ParkRun Launch
Mon 12th June – Queen’s Birthday Public Holiday
Wed 14th June – Chicks at the Flicks
Sun 18th June – Westpac Helicopter Coastal Charity Walk
Copyright © 2017 Coffs Coast Health Club, All rights reserved.

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Healthy Inspirations Recipe of the Week – Slow-cooker Breakfast Pie

June 1, 2017


Coconut oil
8 eggs, whisked
½ butternut pumpkin, grated
500g minced pork
1 brown onion, diced
1 Tbsp garlic powder
2 tsp dried basil
1 salt and pepper, to taste
2 – 4 cups extra veggies eg mushrooms, capsicum, zucchini


  1. Grease slow cooker with a bit of coconut oil to make sure none of the egg sticks.
  2. Add all ingredients to your slow cooker and use a spoon to mix well.
  3. Cook on low for 6-8 hours.
  4. Cut into 8 portions – In a round slow cooker the portions will be like cutting a pie. In an oval slow cooker you could cut off the two ends and then divide the central portion into 6.