Posts Tagged ‘Coffs Coast Health Club Moonee’

Top Natural Ways to Boost Your Immunity

May 28, 2017

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If you are one of those unlucky people who seem to catch every cold going around the office, or everything your kids bring home from school, here are some effective natural ways you can give you immune health a boost to fight off any infections.

A strong immune system is dependent on you having a healthy nutritious diet containing important immune-boosting nutrients such as vitamins A, C and D, minerals zinc and selenium and antioxidants. There are also certain herbs and foods that have immune-stimulating properties, which help enhance immune function and protect the body against disease.

Garlic contains ‘allicin’ that has powerful, immune-enhancing actions. Garlic is also a good source of vitamins A, C, and the minerals selenium, sulphur and zinc, all of which play pivotal roles in immune function. Eating garlic regularly will help protect you against infections, colds and flu, as it has anti-bacterial and anti-viral action. Make sure you cut or crush your garlic first to release the allicin. Cooking can destroy some of garlics beneficial compounds so eating it raw in dips and dressings, or lightly cooked in dishes is the best way to have it.

Echinacea is best known for its ability to act on our immune system to prevent or treat colds and flu. Echinacea contains phenolic compounds, which have the ability to stimulate the immune system, increasing the activity and number of immune cells such as T-cells and macrophages. Echinacea stimulates the overall activity of immune cells making them more efficient in attacking bacteria and viruses. Echinacea can be drank as a tea, found in Bodhi Organic ImmuniTEA, or taken as a liquid extract or in tablet form.

Seaweed is touted as a super food because it is not only extremely nutritious but also contains extraordinary health-promoting compounds that are not found in any other plant. Seaweed helps boost immune system function, reducing the risk of cold and flu.

There are many different types of seaweed including kelp, nori, and akrame, which you can purchase from health food stores and supermarkets. Try adding small strips of seaweed to soups, salads and stir-fries, or make nori rolls or sushi.

Shiitake mushrooms have been extensively studied for their many healing and immune boosting properties. A compound found in this mushroom, called lentinan, has been found to be a most powerful immune strengthener and ‘restorative’. Lentinan enhances the immune system’s ability to combat infections and disease.

These white blood cells destroy cells infected by viruses.

Ginger root is a lovely warming spice that has been used by Chinese herbalists for over 2,500 years to treat colds. Ginger has the ability to stimulate the immune system. Ginger can activate T-cells, which are a critical part of our immune defenses. These white blood cells destroy cells infected by viruses. The impressive anti-inflammatory properties of ginger are well known and have been extensively studied. Ginger can be drunk as a tea, found in Bodhi Organic ZesTEA, or added to veggie juices, stir-fries, salads, smoothies, or sauces.

Miso is a highly nutritious food and contains numerous health-promoting benefits.  Unpasteurised organic miso contains active lactobacillus, a bacteria beneficial for improving digestion and strengthening the immune system.  Beneficial bacteria like that found in miso help promote the proliferation of ‘friendly’ bacteria in the bowel which plays a big role in our immune health, digestion, and production of certain vitamins such as B12 and K (needed for healthy blood clotting). Miso is also a good source of zinc, needed for strong immune function.

The beneficial bacteria present in unpasteurized miso are killed by prolonged cooking at high temperatures, so add miso to preparations just before removing them from the heat. Keep miso paste in the fridge and use 1 tsp to add flavour and nutrients to soups, stir-fry’s, casseroles, sauces, salad dressings, and mashed potato.

Yoghurt: There is strong scientific evidence demonstrating yoghurt’s action to enhance and promote healthy immune function. Researchers attribute yoghurt’s health-promoting effects to its live bacteria content, namely acidophilus and bifidus. These beneficial bacteria help promote the health and growth of ‘friendly’ bowel bacteria, which play a major role in our immune function, proper digestion and production of certain vitamins.

Make sure you are getting the most out of yoghurt; look for the ‘live and active cultures or bacteria’ seal on the yoghurt you buy. The best way to include immune-boosting yoghurt in your diet is served on breakfast cereal, mixed into porridge or Bircher muesli, as a topping on pancakes and muffins, and in dips and smoothies.

Vitamin C is essential for health and has the reputation as a ‘master’ immune-boosting nutrient that strengthens immune function to fight off colds and infections.  Vitamin C has antiviral, antibacterial and anti-allergenic activity.

The best sources of vitamin C include citrus fruits, kiwi fruit, berries, parsley, broccoli, red capsicum and cabbage. Supplementation is recommended at around 3g maintenance dose a day, or 4-5g a day if you have a cold.

Zinc is an extremely important mineral that is vital for good health and plays a major role in immunity. Zinc is needed for the production of white blood cells, which protect against colds and infections.

Zinc rich food sources include lean meat, chicken, fish, milk and other dairy foods (cheese), brewers yeast, eggs (yolks), legumes (lima beans, lentils, peas), wholegrains (bread), sunflower seeds, pumpkin seeds and pecan nuts. Zinc is lost during the refinement or processing of grains so wholegrain products should always be chosen over the refined equivalents, in order to maximize zinc intake. Supplementation is recommended at around 50mg of zinc daily (adult dosage).

Vitamin D – “the sunshine vitamin” – is heralded as being important for boosting our immunity. Without sufficient vitamin D we are more vulnerable to illness and chronic disease. Sunlight is the easiest and healthiest way to get sufficient vitamin D.

During winter you should try and get 2-3 hours of sunlight a week, on the face, arms and hands.

During winter you should try and get 2-3 hours of sunlight a week, on the face, arms and hands. It can be difficult in winter to get adequate vitamin D from sunlight so it is recommended that you increase your intake of vitamin D rich foods such as eggs (yolk), fish liver oil (cod liver oil) and oily fish (salmon, trout, mackerel, and sardines). Milk such as cow’s, soy and rice are also fortified with vitamin D. Supplementation is recommended for people who have low vitamin D status, take around 1000 iu of vitamin D3 daily.

Andrographis (Andrographis paniculata) is an Ayurvedic herb, which is also known as “Indian Echinacea”. Andrographis is used to help support immune system function, having antimicrobial properties, helping to reduce the severity of cold and flu, fever, and upper respiratory infections. Andrographis can increase the body’s resistance to infection by stimulating the production of antibodies and macrophages.

Elderflower (Sambucus nigra) is commonly used by herbalists to treat respiratory problems such as colds and flu and sinus infections, helping to clear congestion (anti-catarrhal), and reduce high fevers and inflammation. Elderflower has an anti-bacterial action and helps support immune function. Elderflower contains phytochemicals and anxtioxidant that help protect the body from oxidative damage and support the immune system. Elderflower contains immune strengthening and anti-inflammatory nutrients vitamin C and A, and the flavonoid quercetin. Elder has also had a long history of being used for alleviating allergy symptoms.

Astragalus (Astragalus membranaceus) is a Traditional Chinese Medicine that has been used for thousands of years to help support and strengthen the immune system. Astragalus is beneficial for preventing cold and flu and upper respiratory infections.

By Lisa Guy
Lisa is a well-respected Sydney naturopath, author, mum and passionate foodie. Lisa has been practicing for 16 years out of her Rose Bay clinic called ‘Art of Healing’ (www.artofhealing.com.au). Lisa is also the founder of Bodhi Organic Tea (www.bodhiorganictea.com), an organic herbal tea company that makes beautiful unique tea blends, all naturopathically blended to help promote better health and wellbeing.

Article sourced from: https://blog.innerorigin.com/top-natural-ways-boost-immunity/

Healthy Inspirations Recipe of the Week – Hungarian Mushroom Soup

May 11, 2017

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The spices and sour cream turn this simple soup into something special. Serves 6

Ingredients

4 Tbsp butter
2 cups chopped onion
500g mushrooms, sliced
2 tsp dried dill
1 Tbsp paprika
1 Tbsp soy sauce
2 cups vegetable (or chicken) stock
1 cup cream
2 tsp lemon juice
1/4 cup chopped fresh parsley
1/2 cup sour cream

Method

  1. Melt the butter in a large pot over medium heat. Saute the onions in the butter for 5 minutes.
  2. Add the mushrooms and saute for 5 more minutes.
  3. Stir in the dill, paprika, soy sauce and stock. Reduce the heat to low, cover, and simmer for 15 minutes.
  4. Pour the cream into the soup and stir well to blend. Cover and simmer without boiling for 15 more minutes, stirring occasionally.
  5. Stir in the lemon juice, parsley and sour cream. All ow to heat through over low heat, about 3-5 minutes. Do not boil. Season with salt and pepper to taste and serve immediately.

Healthy Inspirations Recipe of the Week – Slow-cooked Pork Roast

May 4, 2017

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Slow-cooked Pork Roast
Serves 4

Ingredients

1.5kg boneless pork loin roast
2 Tbsp coconut oil
5 cloves garlic, minced
1 onion, thinly sliced
1 Tbsp chili powder
2 tsp ground coriander
2 tsp ground cumin
¼ cup apple cider vinegar
1 ½ cups water or gluten-free vegetable stock
1 (400g) can whole tomatoes, with juices
2 bay leaves
1 Sea salt and freshly ground black pepper to taste

Method

  1. Sprinkle all sides of the pork roast with a generous amount of salt and pepper.
  2. In a large skillet over a medium-high heat, add the coconut oil and then sear the meat on all sides until it begins to turn slightly golden brown. Once finished, place in the slow-cooker.
  3. In the same skillet used for the pork, combine the garlic, onion, chili powder, coriander, and cumin. Mix well, scraping up the left-over meat bits in the pan.
  4. Add the vinegar to the skillet and allow it to come to a boil. Continue cook until the liquid is nearly evaporated.
  5. Finally add the water or stock to the skillet, using it to whisk up all the drippings and spices in the pan. Pour the whole thing into the slow-cooker with the pork roast.
  6. Crush the tomatoes over the roast, followed by the tomato juices. Add the bay leaves, give it a good stir and adjust the seasoning by adding more salt and pepper, if needed.
  7. Set your slow-cooker to low and cook for about 8 hours. Once the meat pulls apart easily and it is not too pink in the centre it is ready to serve.
  8. Discard the bay leaves, carve the roast in thick slices and serve with the cooking liquid as a sauce.

Coffs Coast Health Club eNews – May 2017

May 2, 2017

 

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We’re Empowering the Coffs Coast to be the
Happiest & Healthiest Community in Australia!

#strongertogether  #peoplefirst

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Coffs Coast Commando 2017 Has Arrived!
Experience the rush of Coffs Coast Commando 2017!
Check out the video here & share it with your friends…The course is an adrenaline junkie’s paradise with 6km of mud & over 20 obstacles to overcome followed by a drink & BBQ. It will test your mental & physical grit but its not a race. It is a team oriented challenge with no winners or losers but plenty of good times & prizes.

All men, women, boys & girls over the age of 8 can join in the fun & all fitness levels are catered for. Register now & invite your friends, family, work colleagues & club mates. It definitely makes it easier if you have a team to help you through, so start recruiting now…

Only $49 Adult 18+ or $24.50 Child 8-17yrs includes Coffs Coast Commando ticket, cap, drink, BBQ & plenty of laughs. Grab your tickets online here or through reception at Coffs Coast Health Club Toormina or Moonee Beach.

Event profits will go directly to the Coffs Harbour Health Campus for the benefit of us all.
#coffscoastcommando2017   #strongertogether
Keep track of the event via the facebook page or our website.


 

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Happy 10th Birthday to Mid North Coast Physio!
From very humble beginnings, Mid North Coast Physiotherapy has grown to be one of the leading healthcare providers in the region.  We caught up with director Aaron Hardaker to hear about how they’ve made it 10 years and what’s in store to celebrate.

How did Mid North Coast Physio start out?
We started in a small rented room in Woolgoolga but quickly grew with the support of new clients and referrals from local doctors, leading to a new location and expanded days and hours.  From there, we expanded to Urunga to meet a similar need, before adding two more clinics in recent years in collaboration with Coffs Coast Health Club at Toormina and Moonee Beach.  We changed names from Northern Beaches Physio and Urunga Physio a couple of years ago to be more reflective of the reach of the businesses across the region, Mid North Coast Physio seemed to be much more appropriate.

Why do you see the 10th birthday as an important milestone?
More than anything, I think it shows we’re doing good things with helping clients achieve their goals.  If we weren’t, we certainly wouldn’t have lasted this long, let alone grown significantly over this period.  I’m really proud of the fact we’ve been able to help over 6000 people so far achieve better health, improved quality of life, less pain and more happiness – that’s why we turn up every day!

How can we join in the birthday celebrations?
We’ve decided to do things a little different to celebrate this birthday.  Instead of receiving gifts or having a big party, we’re going to giving some gifts.  Because we love what we do, we want you to come in and experience it firsthand. The first 20 people who call and wish us a happy birthday can choose to have either a 60min massage for the price of 30 mins, a FREE computerised Gaitscan foot assessment OR $20 off an Initial Physio consultation.

All you need to do is decide which special gift is best for you, give us a call on 1300 273747 and wish us a happy birthday to secure your appointment.  We may even come up with something extra special for anyone who is willing to sing Happy Birthday!


 

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Belle Odori Candle Giveaway!
We have 2 of the absolutely divine Belle Odori candles to giveaway through our Facebook and Instagram pages during the month of May. Entry is really simple, all you need to do is SHARE our Candle Giveaway post on either Facebook or Instagram and ensure you LIKE or FOLLOW both Belle Odori candles and Coffs Coast Health Club. It’s that easy to be in the draw to win these beautiful candles. See Belle Odori on Facebook & Instagram

PLUS, as the creator of Belle Odori Candles is one of our old trainers Tegan Keft (now Fisher), we have also decided to stock selected Belle Odori scents at both Toormina and Moonee for you for Mothers Day & during the month of May. To get your hands on one of your own, see Reception at either club.

 


 

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Special Members Only Offer!
Enrichment through Technology is our motto, here at Coffs Computing Services we would like to enrich your life and journey by providing all Coffs Coast Health Club members the opportunity to purchase the Fitbit Alta at an exclusive price of $175 for the month of May.

The Fitbit Alta is a perfect workout companion, integrated with step tracking, distance, calories burned and active minutes. The Fitbit Alta helps you stay active by giving you friendly reminders to move and celebrate when you do, the Fitbit Alta will automatically recognize and record your exercises – without even pushing a button. The Fitbit Alta will track your sleep and allow you to set silent alarms. More info here

You can customize your Fitbit Alta with accessory bands and personalize it to suit you and your lifestyle. The team at Coffs Computing Services are looking forward to meeting you and helping you achieve your lifestyle goals by enriching your life with technology.

Simply call the Coffs Computing Team on 6651 5655 or drop in to their conveniently located shop next to the Bailey Centre, on the Pacific Highway, across from the Coffs Showground.


 

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Let’s Play Cowboys and Indians!
We will be bringing all the latest moves and music to your favourite Les Mills classes at the beginning of June when we celebrate the fabulous new class releases.  Launch classes are always lots of FUN and they will all be team taught by our enthusiastic and dedicated instructors. The theme for these launches is COWBOYS and INDIANS so get out your boots, your cowboy hat and your trusty horse or go crazy with feathers, braids and face paint!  There will be awesome prizes for best dressed so why not go ALL OUT?SUPER SATURDAY at TOORMINA – 3rd June
PUMP               7.30am
ATTACK           8.30am
CYCLE             8.30am
BALANCE        9.30am

MONDAY MADNESS at MOONEE – 5th June
PUMP              6.00am
BALANCE        9.30am
ATTACK           5.30pm

Bring a friend for FREE to all class launches and show them why you love your
LES MILLS classes so much!

 


 

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A Special Mothers Day Gift from Us to You!
Do something for yourself this Mother’s Day weekend at Coffs Coast Health Club. To say THANKYOU to all of our wonderful mums, Childminding will be FREE on Saturday the 13th of May, giving you every opportunity to fit in a class or a workout. As an added bonus, bring along a mum that you think deserves a treat this Mother’s Day to any class on Saturday the 13th or Sunday the 14th and they can try it out for FREE with you!

 

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2017 Coffs Coast Spartan Race – Burpees For A Cause!

At 8am on Sunday 21st May
, dedicated Spartans will gather at Jetty Beach, Coffs Harbour on the sand under the Jetty to raise funds for the White Ribbon Foundation and The Unite Project. These charities support victims of domestic violence and youth homelessness. There will be a few yawns as they limber up, shake off the sleep and get themselves psyched to smash 1km of Burpees for a Cause.Racers and their friends will be completing the 1km of burpees either as individuals or in teams of 3. An exclusive Spartan 1km Burpees badge is awarded at the finish line to all registered participants #gottaearnit

Why Burpees? They symbolise that no matter how many times a person is knocked down, there is always something within them that finds the strength and courage to stand back up. This is a small way we can let those affected by domestic violence and youth homelessness that they don’t stand alone.

Bring a towel, water and your determination. Register here  by selecting Sunday 21st May & we’ll see you there for a very unique exercising experience…

 


 

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Grab Your x50 GreenTea FREE CAP or SHAKER!

The amazing BEST SELLING formula of Green Tea X50 is back, all natural and stronger than ever.

Green Tea X50 is a natural energy drink & thermogenic fat burner that helps energize, revitalize, detox & assists weight loss. All natural Green Tea X50 is a delicious tasting, naturally sweetened, super green tea energy drink that is full of antioxidants, has no artificial flavours or preservatives and comes with the polyphenol equivalent of up to 20 cups of green tea polyphenols in a serve. All of this goodness comes in a convenient and easy to use sachet.

Green Tea X50 is great as a pre-workout or intra-workout boost or just as an all-round healthy drink! Available in Original, Raspberry, Tropical, Mango, Peach, Passionfruit, Lemon & Ginger, grab your FREE CAP or SHAKER when you buy your next box of 60 for only $49!  Be quick though because stocks are limited but available at both clubs.

 


 

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Pressed For Time? Just Join Us Online!

Are you or someone you know thinking about joining Coffs Coast Health Club but haven’t yet found the time or had the chance to get to the club to fill in your paperwork? Our new website allows you to do your entire Membership sign-up from the comfort of your own home, on your laptop or tablet! Once you join online, we will give you a call to book your Complimentary PT Session to help design your personalised program with one of our wonderful trainers!

As an added bonus, signing up online means you pay NO JOINING FEE saving you $149! Save time and money with our easy online sign-up process… what’s stopping you? Get started here today…

 


 

Coffs Coast Health Club eNews – March 2017

March 1, 2017

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Exploding The Myths About Diets and Nutrition – HELP IS HERE!
For many of us, between what you hear on television and the nutrition “advice” flooding social media, deciding what is healthy can be really confusing.  The best way to filter fact from fiction is to hear it from an expert in the field.  Who better to do that than our very own Katie Drury, an Accredited Practising Dietitian.

Why should we choose you as our Dietitian Katie? 
Firstly, because I enjoy all things food – eating food, talking about food, cooking (especially baking) and experimenting with new foods. It was my love of food, along with my desire to work in the health profession that led me to make the move from my small, country town on the Lower Mid North Coast to Newcastle to study Nutrition and Dietetics. I am also an advocate of all foods in moderation (you can’t have a birthday with no cake!) and am passionate about providing realistic advice that will lead to a healthy lifestyle that is sustainable in the long-term.   Thanks to my background in competitive sport I have developed a strong interest in the area of sports nutrition to improve performance and give athletes the edge.  You can also receive education on how to shop, cooking techniques, meal ideas and delicious recipes. You will be provided with credible sources of nutrition information and bust through any myths around health, lifestyle and diet.

Thanks Katie.  Mid North Coast Physio are offering 5 FREE assessments with Katie to help you reach your health goals and discover a happier, healthier version of you.  Call 1300273747 NOW to secure your FREE assessment before they are gone.  Isn’t it time you started feeling great again?

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Next Course Starts Wed 8th March. BOOK NOW!

We’re looking for people like you, who are passionate about fitness and ready to take the next step in starting a rewarding and hands-on career.

Simply refer them to Dan Tempest via 0432 579 221 or coffscoast@aipt.com.au who is the Coffs Coast Campus Manager of The Australian Institute of Personal Trainers for more information.

Spread the word and start earning because for every referral who enrols into our Complete Personal Trainer course this month you will receive $200 cash. The more people you refer successfully, the more cash you can earn as there is no limit. We will also give your friend a $200 study voucher when they enrol, so everybody wins.

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Celebrate Seniors Week Festival With Us!

Senior’s Week for 2017 will be held from the 3rd – 12th of March, and we have plenty planned both in and out of the clubs to celebrate.

Seniors Week Events at Toormina:

  • Morning Tea at Hidden Link Cafe Monday 6th 9:15am – $10 Coffee & Cake Deal
  • Laughter Yoga Wednesday 8th, 10:30am in the Main Studio
  • FREE Mini Massages on Friday 3rd 9-10am, Monday 6th 10-11am, Thursday 9th 9-10am and Friday 10th 9-10am

Seniors Week Events at Moonee:

  • Morning Tea at Mr Good Beans Thursday 9th 9:30am – $10 Coffee & Cake Deal
  • Laughter Yoga Thursday 9th 8:30am

In addition to these events, visits to the club and our 50+ classes will be FREE for all Seniors during the week so please bring your friends & family along. As an added bonus, we are also offering NO JOINING FEE (save $149) on all Baby Boomer memberships until the 12th of March.

For more information on Senior’s Week events on the Coffs Coast please visit http://www.nswseniorsfestival.com.au/events

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New ZUMBA Class at Moonee!
The Autumn timetable sees the introduction of a new ZUMBA class at 6.30pm on a Monday night at Coffs Coast Health Club Moonee.  Zumba is a fun, dynamic and effective dance fitness class where you can move your body to a fusion of Latin and international music. Zumba is all about having fun and shaking your booty and no dance experience is required.

Zumba is also on our timetable at MOONEE on Wednesdays at 6.30pm and at TOORMINA on Tuesdays at 6.30pm and Thursdays at 5.30pm. Why not bring your friends and join the party?

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Les Mills Class Launches – Laughter Is The Best Medicine!
Get ready to enjoy the latest launches of our Les Mills classes.  There will be new moves, new music, awesome fresh choreography, sweat and smiles!!  As well as enjoying the new releases we are raising money for Camp Quality to support kids living with cancer so please bring along a gold coin donation.

The theme is CIRCUS as Camp Quality believes that ‘laughter is the best medicine’.  So why not dress up, bring a friend, dig deep and join us for your favourite classes.

SUPER SATURDAY at Toormina – 18th March
7.30am PUMP
8.30am RPM
8.30am ATTACK
9.30am BALANCE

MAD MONDAY at Moonee – 20th March
6.00am PUMP
9.30am BALANCE
5.30pm ATTACK

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The Beautiful Beetroot Salad!
Fresh beetroot is so different to canned that it’s like a different vegetable. Here it’s combined with feta, onion and salad greens for a salad that packs a punch.  Serves 4

Ingredients
1 bunch baby beetroot, washed and trimmed
1/4 cup sugar-free balsamic dressing
2 cups mixed salad greens
1 small red onion sliced into wedges
180g feta

Method
1. Wrap beetroot in foil then bake in hot oven 200 C for 1 hour or until tender. Cool. Peel off skin then cut into quarters.
2. Place in a salad bowl then pour over dressing add greens then toss.
3. Crumble fetta over salad and season with freshly ground pepper.

If you would like more delicious salad recipes like this one just log on to our Healthy Inspirations web site http://www.healthyinspirations.com.au/nsw-coffs-harbour/ for your FREE salad eBook.

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SMAI Apparel SALE!

Come in to either of our clubs and pick out some quality clothing for 10-50% OFF selected items during March!

Let your appearance reflect your performance with our leading range of SMAI training apparel. SMAI apparel is designed to ensure that the clothing serves the range of movement required. Compression clothing is the new black in exercise clothing. SMAI compression wear increases circulation and reduces muscle fatigue, by creating additional support to key muscle groups, this increases strength and control allowing you to become faster and more powerful.

 

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SPECIAL… Get your entire CORE4 Nanos!

CORE4 is an exclusive discounted health supplements pack including:
NanoPro is a detox and recovery protein SUPERFOOD!
NanoGreens is 10 servings of vegetable and fruit antioxidants PER SERVE!
NanoEPA is 300% more absorbable than normal fish oil pills. GREAT LEMON TASTE!
NanoLean is your SECRET WEAPON for weight management!

During the month of March you can get the entire CORE4 pack for ONLY $257. If you need the products individually, we will also be offering 10% OFF each of them until the end of the month. Time to stack up!

 

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We are also very proud to introduce you to the Your Health Experts brand. Coffs Coast Health Club has joined forces with other local health professionals to bring you a mini health-mag that contains lots of interesting and entertaining heath and wellness information.

We’ll be sending your first copy of Your Health Experts next week. Enjoy! and please let us know what you think.  If you have ideas for topics you would like to see covered or comments on the stories produced we’d love to hear them.

In the meantime, join the Your Health Experts facebook page here…

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Binge Eating Disorder

February 21, 2017
Symptoms, Causes, Treatment, and Help for Compulsive Overeating

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All of us eat too much from time to time. But if you regularly overeat while feeling out of control and powerless to stop, you may be suffering from binge eating disorder. You may eat to the point of discomfort, then be plagued by feelings of guilt, shame, or depression afterwards, beat yourself up for your lack of self-control, or worry about what compulsive eating will do to your body. As powerless as you may feel about your eating disorder, it’s important to know that binge eating disorder is treatable. You can learn to break the binge eating cycle, develop a healthier relationship with food, and feel good about yourself again.

What you can do

  1. Understand the behavioral and emotional symptoms of binge eating disorder
  2. Recognize the factors that contribute to binge eating
  3. Discover the ways to break the cycle of binge eating
  4. Identify your binge eating triggers
  5. Start lifestyle changes that support a new relationship with food
  6. Learn how to help someone with binge eating disorder

What is binge eating disorder?

Binge eating disorder is a common eating disorder where you frequently eat large amounts of food while feeling powerless to stop and extremely distressed during or after eating. Binge eating disorder typically begins in late adolescence or early adulthood, often after a major diet. During a binge, you may eat even when you’re not hungry and continue eating long after you’re full. You may also binge so fast you barely register what you’re eating or tasting. Unlike bulimia, however, there are no regular attempts to “make up” for the binges through vomiting, fasting, or over-exercising.

You may find that binge eating is comforting for a brief moment, helping to ease unpleasant emotions or feelings of stress, depression, or anxiety. But then reality sets back in and you’re flooded with feelings of regret and self-loathing. Binge eating often leads to weight gain and obesity, which only reinforces compulsive eating. The worse you feel about yourself and your appearance, the more you use food to cope. It becomes a vicious cycle: eating to feel better, feeling even worse, and then turning back to food for relief. As much as you may feel powerless to break this cycle, there are plenty of things you can do to better manage your emotions and regain control over your eating and your health.

Signs and symptoms

If you have binge eating disorder, you may feel embarrassed and ashamed about your eating habits, and try to hide your symptoms by eating in secret.

Behavioral symptoms of binge eating and compulsive overeating

  • Inability to stop eating or control what you’re eating
  • Rapidly eating large amounts of food
  • Eating even when you’re full
  • Hiding or stockpiling food to eat later in secret
  • Eating normally around others, but gorging when you’re alone
  • Eating continuously throughout the day, with no planned mealtimes

Emotional symptoms

  • Feeling stress or tension that is only relieved by eating
  • Embarrassment over how much you’re eating
  • Feeling numb while bingeing—like you’re not really there or you’re on auto-pilot.
  • Never feeling satisfied, no matter how much you eat
  • Feeling guilty, disgusted, or depressed after overeating
  • Desperation to control weight and eating habits

Do you have binge eating disorder?

  • Do you feel out of control when you’re eating?
  • Do you think about food all the time?
  • Do you eat in secret?
  • Do you eat until you feel sick?
  • Do you eat to escape from worries, relieve stress, or to comfort yourself?
  • Do you feel disgusted or ashamed after eating?
  • Do you feel powerless to stop eating, even though you want to?

The more “yes” answers, the more likely it is that you have binge eating disorder.

Causes and effects

Generally, it takes a combination of things to develop binge eating disorder—including your genes, emotions, and experience.

Social and cultural risk factors. Social pressure to be thin can add to the you feel and fuel your emotional eating. Some parents unwittingly set the stage for binge eating by using food to comfort, dismiss, or reward their children. Children who are exposed to frequent critical comments about their bodies and weight are also vulnerable, as are those who have been sexually abused in childhood.

Psychological risk factors. Depression and binge eating are strongly linked. Many binge eaters are either depressed or have been before; others may have trouble with impulse control and managing and expressing their feelings. Low self-esteem, loneliness, and body dissatisfaction may also contribute to binge eating.

Biological risk factors. Biological abnormalities can contribute to binge eating. For example, the hypothalamus (the part of your brain that controls appetite) may not be sending correct messages about hunger and fullness. Researchers have also found a genetic mutation that appears to cause food addiction. Finally, there is evidence that low levels of the brain chemical serotonin play a role in compulsive eating.

Effects of binge eating disorder

Binge eating leads to a wide variety of physical, emotional, and social problems. You’re more likely to suffer health issues, stress, insomnia, and suicidal thoughts than someone without an eating disorder. You may also experience depression, anxiety, and substance abuse as well as substantial weight gain.

As bleak as this sounds, though, many people are able to recover from binge eating disorder and reverse the unhealthy effects. You can, too. The first step is to re-evaluate your relationship with food.

Binge eating recovery tip 1: Develop a healthier relationship with food

Recovery from any addiction is challenging, but it can be especially difficult to overcome binge eating and food addiction. Unlike other addictions, your “drug” is necessary for survival, so you don’t have the option of avoiding or replacing it. Instead, you need to develop a healthier relationship with food—a relationship that’s based on meeting your nutritional needs, not your emotional ones. To do this, you have to break the binge eating cycle by:

Cycle of violence

Avoiding temptation. You’re much more likely to overeat if you have junk food, desserts, and unhealthy snacks in the house. Remove the temptation by clearing your fridge and cupboards of your favorite binge foods.

Listening to your body. Learn to distinguish between physical and emotional hunger. If you ate recently and don’t have a rumbling stomach, you’re probably not really hungry. Give the craving time to pass.

Focusing on what you’re eating. How often have you binged in an almost trance-like state, not even enjoying what you’re consuming? Instead of eating mindlessly, be a mindful eater. Slow down and savor the textures and flavors. Not only will you eat less, you’ll enjoy it more.

Eating regularly. Don’t wait until you’re starving. This only leads to overeating! Stick to scheduled mealtimes, as skipping meals often leads to binge eating later in the day.

Not avoiding fat. Contrary to what you might think, dietary fat can actually help keep you from overeating and gaining weight. Try to incorporate healthy fat at each meal to keep you feeling satisfied and full.

Fighting boredom. Instead of snacking when you’re bored, distract yourself. Take a walk, call a friend, read, or take up a hobby such as painting or gardening.

The importance of deciding not to diet

After a binge, it’s only natural to feel the need to diet to compensate for overeating and to get back on track with your health. But dieting usually backfires. The deprivation and hunger that comes with strict dieting triggers food cravings and the urge to overeat.

Instead of dieting, focus on eating in moderation. Find nutritious foods that you enjoy and eat only until you feel content, not uncomfortably stuffed. Avoid banning or restricting certain foods, as this can make you crave them even more. Instead of saying “I can never eat ice cream,” say “I will eat ice cream as an occasional treat.”

Tip 2: Find better ways to feed your feelings

One of the most common reasons for binge eating is an attempt to manage unpleasant emotions such as stress, depression, loneliness, fear, and anxiety. When you have a bad day, it can seem like food is your only friend. Binge eating can temporarily make feelings such as stress, sadness, anxiety, depression, and boredom evaporate into thin air. But the relief is very fleeting.

Identify your triggers with a food and mood diary

One of the best ways to identify the patterns behind your binge eating is to keep track with a food and mood diary. Every time you overeat or feel compelled to reach for your version of comfort food Kryptonite, take a moment to figure out what triggered the urge. If you backtrack, you’ll usually find an upsetting event that kicked of the binge.

Write it all down in your food and mood diary: what you ate (or wanted to eat), what happened to upset you, how you felt before you ate, what you felt as you were eating, and how you felt afterward. Over time, you’ll see a pattern emerge.

Learn to tolerate the feelings that trigger your binge eating

The next time you feel the urge to binge, instead of giving in, take a moment to stop and investigate what’s going on inside.

Identify the emotion you’re feeling. Do your best to name what you’re feeling. Is it anxiety? Shame? Hopelessness? Anger? Loneliness? Fear? Emptiness?

Accept the experience you’re having. Avoidance and resistance only make negative emotions stronger. Instead, try to accept what you’re feeling without judging it or yourself.

Dig deeper. Explore what’s going on. Where do you feel the emotion in your body? What kinds of thoughts are going through your head?

Distance yourself. Realize that you are NOT your feelings. Emotions are passing events, like clouds moving across the sky. They don’t define who you are.

Sitting with your feelings may feel extremely uncomfortable at first. Maybe even impossible. But as you resist the urge to binge, you’ll start to realize that you don’t have to give in. There are other ways to cope. Even emotions that feel intolerable are only temporary. They’ll quickly pass if you stop fighting them. You’re still in control. You can choose how to respond.

For a step-by-step guide to learning how to manage unpleasant and uncomfortable emotions, check out HelpGuide’s free Emotional Intelligence Toolkit.

Tip 3: Take back control of cravings

Sometimes it feels like the urge to binge hits without warning. But even when you’re in the grip of a seemingly overpowering and uncontrollable urge, there are things you can do to help yourself stay in control.

Accept the urge and ride it out, instead of trying to fight it. This is known as “urge surfing.” Think of the urge to binge as an ocean wave that will soon crest, break, and dissipate. When you ride out the urge, without trying to battle, judge, or ignore it, you’ll see that it passes more quickly than you’d think.

Distract yourself. Anything that engages your attention will work: taking a walk, calling a friend, watching something funny online, etc. Once you get interested in something else, the urge to binge may go away.

Talk to someone. When you start to notice the urge to binge, turn to a friend or family member you trust. Sharing what you’re going through can help you feel better and discharge the urge to binge.

Delay, delay, delay. Even if you’re unsure if you’ll be able to fight the urge to binge, make an effort to delay it. Try to hold off for 1 minute. If you succeed. Try to stretch it out to 5 minutes. If you delay long enough, you may be able to avoid the binge.

Tip 4: Support yourself with healthy lifestyle habits

When you’re physically strong, relaxed, and well rested, you’re better able to handle the curveballs that life inevitably throws your way. But when you’re already exhausted and overwhelmed, any little hiccup has the potential to send you off the rails and straight toward the refrigerator. Exercise, sleep, and other healthy lifestyle habits will help you get through difficult times without binge eating.

Manage stress. One of the most important aspects of controlling binge eating is to find alternate ways to handle stress and other overwhelming feelings without using food. These may include meditating, using sensory relaxation strategies, and practicing simple breathing exercises.

Make time for regular exercise. Physical activity does wonders for your mood and your energy levels, and it’s also a powerful stress reducer. The natural mood-boosting effects of exercise can help put a stop to emotional eating.

Get enough sleep every night. When you don’t get the sleep you need, your body craves sugary foods that will give you a quick energy boost. Sleep deprivation may even trigger food addiction. Getting plenty of rest will help with appetite control and reduce food cravings, and support your mood.

Connect with others. Don’t underestimate the importance of close relationships and social activities. You’re more likely to succumb to binge eating triggers if you lack a solid support network. Talking helps, even if it’s not with a professional.

How to help someone with binge eating disorder

Since binge eaters often try to hide their symptoms and eat in secret, it can make it tough for family and friends to spot the warning signs. And you can’t always identify a binge eater by appearance, either. While some are overweight or obese, others manage to maintain a normal weight.

The warning signs that you can spot include finding piles of empty food packages and wrappers, cupboards and refrigerators that have been cleaned out, or hidden stashes of high-calorie or junk food. If you suspect that your loved one has binge eating disorder, bring up your concerns. It may seem daunting to start such a delicate conversation, and the person may deny bingeing or become angry and defensive. But there’s a chance that he or she will welcome the opportunity to share the struggle.

If the person shuts you out at first, don’t give up; it may take some time before your loved one is willing to admit to having a problem. And remember: as difficult as it is to know that someone you love may be have an eating disorder, you can’t force someone to change. The decision to seek recovery has to come from them. You can help by offering your compassion, encouragement, and support throughout the treatment process.

Tips for helping someone with binge eating disorder

Encourage him or her to seek help. The longer an eating disorder remains undiagnosed and untreated, the more difficult it will be to overcome, so urge your loved one to get treatment.

Be supportive. Try to listen without judgment and make sure the person knows you care. If your loved one slips up on the road to recovery, remind them that it doesn’t mean they can’t quit binge eating for good.

Avoid insults, lectures, or guilt trips. Binge eaters feel bad enough about themselves and their behavior already. Lecturing, getting upset, or issuing ultimatums to a binge eater will only increase stress and make the situation worse. Instead, make it clear that you care about the person’s health and happiness and you’ll continue to be there.

Set a good example by eating healthily, exercising, and managing stress without food. Don’t make negative comments about your own body or anyone else’s.

Related HelpGuide articles

Resources and references

Symptoms and treatment

Binge Eating Disorder – Learn about the symptoms, causes, and treatment options for binge eating disorder. (National Institute of Diabetes and Digestive and Kidney Diseases)

Compulsive Overeating and Binge Eating Disorder – UK-based eating disorder nonprofit offers information on the compulsive overeating and its causes. (The National Centre for Eating Disorders)

Binge Eating Disorder – Written for teens, this article describes the symptoms, causes, effects, and treatment of binge eating disorder. (Nemours Foundation)

Out of Control: A True Story of Binge Eating – A New York Times journalist recounts her own experiences with binge eating and how she managed to stop. (New York Times)

Binge eating support groups

Overeaters Anonymous – Find an Overeaters Anonymous group in your area and learn how the 12-steps apply to binge eating recovery. (Overeaters Anonymous)

Eating Disorders Anonymous – Find support and group meetings with other eating disorder sufferers in your area. (Eating Disorders Anonymous)

Article sourced here: https://www.helpguide.org/articles/eating-disorders/binge-eating-disorder.htm

Healthy Inspirations Recipe of the Week * Tex-Mex Casserole

February 9, 2017

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Coffs Coast Health Club eNews – December 2016

December 1, 2016

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REVEALED: Top Tips to Avoid The Christmas Bulge!
On average, Australians gain 0.8 – 1.5kg over Christmas time; and it’s not often easy to shift the excess weight once the New Year rolls around. So, what can you do to beat the Christmas bulge? Mid North Coast Physio’s Accredited Dietitian Katie Drury reveals her tips to eat healthy while still enjoying the Christmas festivities.What are some strategies that can be used to make Christmas eating healthier?
1. Don’t skip breakfast: Instead, opt for a filling and healthy breakfast to start the day off on the right food, and avoid over-eating when it gets to lunch and dinner time. For example, eggs on wholegrain toast, a wholegrain cereal, such as Weetbix with low-fat milk or fruit and yoghurt.
2. Stick to healthy plate portions: aim to have half your plate filled with non-starchy vegetables or salad vegetables (i.e. everything but potato, sweet potato and corn).
3. Avoid Boxing Day over-eating by freezing leftovers on Christmas Day in individual portions that can be defrosted when required.
4. Take time to appreciate the foods you are eating; put your fork down between bites and take notice of the flavour and texture of foods when you are eating.
5. Drinking alcohol can add to the merriment of the festive season, but you don’t need to drink in excess to be the life of the party. Aim to have at least two alcohol free days per week, and try not to have more than 2 alcoholic drinks per day.
6. Keep up your exercise over the holidays! Ask for a gym membership for Christmas and get outside on Christmas Day with the family for a game of backyard cricket or touch football between courses.

If you would like to find out more about how a Dietitian can help you, call 1300273747 to request a FREE pre-assessment appointment with Katie.  These appointments are strictly limited so call now to ensure you avoid the extra kilos this Christmas.

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2016 Members & Guests Christmas Party!
THANK YOU for joining us for an afternoon of fun, frivolity, good food and great company at our annual Members and Guests Christmas Party.  It was so good to celebrate the year that was and to socialise without the lycra and the sweat!  Thank you to the Greenhouse Tavern for the fabulous venue and yummy food and to Wicked Berries for the simply delicious cake and chocolate covered strawberries.There were a number of special awards presented at the lunch;
Toormina Member of the Year 2016 – Dianne Scanlan
Toormina Team Member of the Year 2016 – Andrea Giacopazzi
Toormina Most Visits for the Year – Brad Lanser
Moonee Member of the Year 2016 – Sarah Howard
Moonee Team Member of the Year 2016 – Megan Howard
Moonee Most Visits for the Year – Benjamin Hooke

We also celebrated the end of the Healthy Inspirations 12 Week Challenge.  There were lots of fabulous results and everyone who participated is well on their way to being a happier, healthier, fitter and stronger version of themselves.

Healthy Inspirations 12 Week Challenge Winner – Scott Pearson.  Scott lost 21.8kg, 51.5cm and 7.4% body fat.  He won a photography session with Lisa Fahey Photography complete with a makeover from Kaboodle Body and Beauty and Sa-Lance Salon.

Healthy Inspirations 12 Week Challenge Runner Up – Paul Johnson.  Paul lost 14.6kg, 44cm and 6.6% body fat.  He won a pamper package from Skinfit

Healthy Inspirations 12 Week Challenge 2nd Runner Up – Carlee Hardaker. Carlee lost 11.3kg, 46cm and 4.8% body fat.  She won a pamper package from Skinfit

A huge congratulations to all our winners, please give them your best wishes when you next see them in the club!

Find the photos here on Facebook…

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JOIN NOW & PAY NOTHING TIL 2017!
If you or anyone you know joins Coffs Coast Health Club before the end of December they will PAY NOTHING UNTIL 2017! That means no joining fee & also no membership payments until the 5th of January SAVING OVER $200!We know it can be hard to motivate yourself to exercise during party season but it’s a hell of a lot easier if you’re doing it with someone. Training buddies can help keep you accountable, motivate you, keep you on track & provide a social relief when working out. If there is ever a time to keep up your training, burn those excess party calories or start on a new workout regime its NOW! Refer a friend that joins and you will receive 2 weeks FREE on your membership.

The offer is only valid to the first 50 people that join on any 12 month pay as you go membership, so move fast… Share, message or forward the offer to all your friends & help them pull through the holiday season in great shape.

Call 6658 6222, or email tori@coffscoasthc.com.au for TOORMINA
Call 6653 6122, or email lee@coffscoasthc.com.au for MOONEE

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New Music & New Moves – Latest Les Mills Launches!

We will be bringing all the latest moves and music to your favourite Les Mills classes this month when we celebrate the new releases.  Launch classes are always great FUN and they are team taught by our dedicated and enthusiastic instructors.

As this quarter sees the launch of PUMP #100 there is actually going to be a GLOBAL launch of this class on Saturday the 14th of January (pop that one in your diary) so for our Super Saturday and Monday Madness we will showcase ‘the best of the best’ of past releases to get you ready for the BIG 100!  All the other Les Mills classes will feature the LATEST release.

Super Saturday at Toormina – Saturday 17th December
7.30am PUMP
8.30am ATTACK
8.30am RPM
9.30am BALANCE

Monday Madness at Moonee – Monday 19th December
6.00am PUMP
9.30am BALANCE
5.30pm ATTACK

The theme for this launch is CHRISTMAS!! So throw on your fabulous Christmas gear, bring your friends, get into the Christmas Spirit and you might just win a PRIZE!

 

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The Original Member Privileges Business List!

What is your favourite business on the Coffs Coast? Do you own a business and would like to get some free advertising? Do you work in a business that you think could benefit our members? If you answered yes to any of these questions, you time to act is NOW!

The Coffs Coast Health Club Member Privileges List compiles a list of Coffs Coast businesses that create an offer or discount specifically for our members. The business wins because they get more clients and our members win because they save money. Its how business should be done… Shop local!

To be included in the 2017 Edition please contact:
Tori 66586222 tori@coffscoasthc.com.au or Lee 66536122 lee@coffscoasthc.com.au

 

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You Ask and We Deliver!

We love hearing your feedback, listening to your fabulous ideas and getting your requests.  In answer to many of your requests Santa has come early at Coffs Coast Health Club! 

You will be excited to know that we have just installed a massive air conditioning unit in the group exercise studio at Moonee.  The room is a bit smaller & doesn’t have the natural airflow of Toormina’s main studio, so this has been the number one request from Moonee since last Summer.  The feedback so far has been very positive, so it might be time for you to head on in and see what all the fuss is about.

In the last two weeks we have also purchased new kettlebells, slam balls, aerobic steps, tricep ropes, an olympic swiss bar and resistance bands. We have also ordered a couple of free wheel bikes as an extra warm up or circuit class option for both clubs.

A common request from our 50+ classes has been a circuit timer with variable timings and a large display, so we have just received one each for the Main Studio at Toormina and one is in the Studio at Moonee. Enjoy!

 

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Specialised Pilates Sessions at Toormina!
Coffs Coast Pilates sessions are designed to build strength, flexibility and lean muscle tone with an emphasis on lengthening the body and aligning the spine.  The sessions only involve a small number of participants and are designed for there to be interaction with the instructor and personalised attention.These Sessions are on Wednesday mornings at 9.30am upstairs in the Circuit Studio.  The sessions are only $15 each and bookings are essential through reception on 6658 6222 as places are limited.  Wear comfortable clothing and please bring a mat, drink & towel along with you.

 

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Monster Christmas Merchandise Sale!

All clothing and specially marked accessories are now discounted by 10%-60%. That means bargains starting at just $10 in both clubs!

BSC Limited Edition VIPER COLLECTION Compression Tights!
Handcrafted from High Performance Compression Fabric, in a luxe ‘Snake Skin’ pattern, these tights will create a flattering look for any body type.

All Coffs Coast Health Club Merchandise is also heavily discounted. Tshirts, Singlets, Hoodies, Hats, Bags and more so come down today and pick up a bargain! We have something for everyone.

 

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Help Us Help Our Communities Less Fortunate!

Every year we collect for worthwhile charities and this year is no different. The club spirit we have is immense and those in need benefit from all of our combined generosity. We have two ways this year to help…

Share The Dignity:
‘It’s in the bag’ campaign asks that we donate a handbag you no longer use, fill it with items that would make a woman feel special and even pop a thoughtful note into the bag to show her that someone cares and that she matters. Drop your bag to reception at Coffs Coast Health Club Toormina or Moonee, whichever is most convenient. All donations need to be in by 3rd Dec.

REAP:
REAP Coffs Harbour is a passionate and lively group of volunteers who collect food for disadvantaged local residents who are ‘doing it tough.’ Drop your items to reception at Coffs Coast Health Club Toormina or Moonee, whichever is most convenient. All donations need to be in by 17th Dec.

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Grab Your Diary!

Need some extra motivation, a new goal to aim for or just to hang out with your crew? Why not join your trainers, instructors and fellow members at one of the following events this month… We’d love to see you there…

1st December      – 50+ Members Class Christmas Party – Sawtell Golf Club 12noon, Book at reception
7th December      – 50+ RSL Class Christmas Party – Sawtell RSL Club 12noon
7th December      – Birch Carol & Coyle – Chicks at the Flicks – Lion 6.30pm
8th December      – Sawtell Summer Sessions

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Healthy Inspirations Recipe of the Week – Salmon Salad Wraps

November 17, 2016

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Healthy Inspirations Recipe of the Week-Herb & Avocado Omelette

November 3, 2016

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