13

FITNESS BOOST

WITH ZOE SPILLANE

LIVING HEALTHYW

INT

ER

20

18

4

8

16

MEET OUR

RETAIL TEAM

LAURA GEITZ’S

TOWNSVILLE VISIT

5 EASY SNACKS TO HELP CURB YOUR CRAVINGS WITH SHELLEY GRAINGER

Contents

QUEENSLAND COUNTRY HEALTH FUND

LIVING HEALTHY CONTRIBUTORSCEOAaron Newman

EDITOR AND MARKETING OFFICERTamika Piccinelli

MEMBER SERVICE OFFICERS

QUEENSLAND COUNTRY DENTAL HYGENISTCathy Boyce

Thank you to all our contributorsShelley Grainger, Nourishing Bites

Zoe Spillane, Fitness with Zoe

Alexandra Whitehead, Be Psyched

Elizabeth Hore, The Physio Movement

FRONT COVER IMAGEShelley Grainger, Nourishing Bites FROM THE CEO . ............................................

................... 3

Aaron Newman

LAURA GEITZ’s TOWNSVILLE VISIT WRAP UP . ............ 4

OUR CAIRNS RETAIL CENTRE . ........................................ 7

MEET OUR RETAIL TEAM . .................................................. 8

SOMETHING FOR ME . ........................................................12

Alexandra Whitehead, Be Psyched

FITNESS BOOST . .................................................................13

Zoe Spillane, Fitness with Zoe

5 EASY SNACKS TO CURB YOUR CRAVING . ..................16

Shelley Grainger, Nourishing Bites

4 TIPS TO PROTECT YOUR BODY FROM INJURY ..........20

Elizabeth Hore, The Physio Movement

GOOD NEWS FOR MEMBERS . .........................................22

A BREATH OF FRESH AIR OR IS IT . ...............................24

Cathy Boyce

QUEENSLAND COUNTRY IN THE COMMUNITY. .............26

CLAIMING WITH OUR MOBILE APP . .................................27

Tamara Ellaway

Chantel Adamson

Tanika Davis

Casey Hamilton

Marnie Porter

Madeline Reeves

Kelly Bobbermen

Melinda Arboit

CONTACT USADDRESS333 Ross River Road, Aitkenvale, QLD 4814

PO BOXPO Box 42, Aitkenvale, QLD 4814

PHONE1800 813 415

FAX(07) 4412 3500

EMAILinfo@qchfund.com.au

WEBSITEqldcountryhealth.com.au

Queensland Country Health Fund Ltd ABN 18 085 048 237

Disclaimer: The information contained in this publication is provided for general information purposes only not as a substitute to medical advice. The information provided or views expressed by third party contributors in this publication are not necessarily those held by Queensland Country Health Fund Ltd.

Due to these waiting lists I’ve seen

devastating effects on people and

their families when they have had to

live with chronic pain and discomfort.

The impact this has on their quality of

life is unimaginable. Health insurance

gives people the peace of mind that

if they do have health issues, they

will be able to access quality medical

when needed. 

Many Australians are making the

decision to take out health insurance

for that peace of mind. Queensland

Country has continued to grow

strongly and provide valuable health

insurance to our Members. The past

12 months has seen the Fund grow by

more than 5,000 Members, making us

one of the fastest growing insurers in

Queensland.

April 1 saw new 2018 premiums

take effect as well as some benefit

improvements, which we have

detailed in this issue. This year’s

premium increase was our lowest

in 9 years and with that being said,

it was an increase for everyone. We

understand affordability and the

increased cost of living are a constant

challenge and we have tried to ensure

this premium increase was minimal

for our Members. However, due to an

increase in the frequency of hospital

and medical treatments for our

Members we have seen a significant

increase, approximately $14 million

in claims paid over the last year. This

increase in claims paid has overtaken

our growth in premiums. The main

treatment increases included heart

surgery, knee and hip replacements,

eye lens procedures and psychiatric

treatment.

This year we plan to expand the

dental services we offer so that more

of our Members can access affordable

dental care. We will provide more

information about this when this

expansion is further progressed.

Thanks again for being a valued

Queensland Country Health Fund

Member.

Healthy regards,

Aaron Newman | CEO

From the CEO

Welcome to the Winter issue of Living

Healthy!

Over the last year the Federal

Government placed the private

health insurance industry under the

microscope to find ways to deliver

better value for consumers. This

generated a lot of discussion in the

media and the public forum regarding

the value of health insurance. Our

management team saw this as a great

opportunity to reflect on the value

we offer our Members. The team

took a step back to look at the Fund

objectively and the reason why we

exist for our Members.

Whilst exploring what we offer, we

came to the conclusion that the

reason why people take out health

insurance is just as relevant today as

it was 20 years ago. Our products

give Members timely access to the

best hospitals and the doctor of their

choice, to achieve the best health

outcomes for them and their families.

Looking at Queensland Health

statistics for the past two years we’ve

found that public hospital capacity

increases are clearly not meeting

the needs of Queenslanders. Public

elective surgery waiting lists have

increased by 47.6%* from 35,000

people to a staggering 52,200 people. 

*Source: Queensland Health Elective Surgery Data Collection Feb 2018

3

4

Townsville visit wrap up!

Laura’s

In late November 2017, Queensland Country Health Fund

was excited to bring Laura Geitz to Townsville for a fourth

year in a row. During her visit Laura enjoyed working

out with Members and locals as well as attending the

Queensland Country Health Fund Wellness Breakfast at our

Head Office. The team were also delighted to meet Laura’s

pride and joy, her baby boy Barney.

Queensland Country Health Fund Wellness Breakfast

Members were treated to a lovely morning filled with

laughs, delicious food and great tips for overall wellness.

Guest speakers included Laura Geitz, Australian Netball

Champion, Claudia Brassard, JCU Townsville Fire Head

Coach, Emily Madden from Compleat Nutrition and Yvette

Le Blowitz founder of Spa it Girl.

Nothing was off limits, discussing everything from

motherhood to self love Sunday and all things in between.

Everyone who attended the breakfast was able to take

something away from the morning and we are looking

forward to the 2018 event.

Check out some of the a key points discussed by our

speakers to help you on your way to overall wellness.

LAURA GEITZAustralian Netball

Champion

CLAUDIA BRASSARD

JCU Townsville Fire Head Coach

EMILY MADDEN Compleat Nutrition

YVETTE LE BLOWITZ

Founder of Spa it Girl

continue reading next page

Key points from our delightful guest speakers:

LAURA GEITZ

AUSTRALIAN NETBALL CHAMPION

• Create a routine for success

• Make time for ME time

• Accept help from friends and family

CLAUDIA BRASSARD

JCU TOWNSVILLE FIRE HEAD COACH

• Create a great team environment

• Honest Mondays, be honest and share

EMILY MADDEN

COMPLEAT NUTRITION

• Fuel your body correctly for ideal

performance and health

YVETTE LE BLOWITZ

FOUNDER OF SPA IT GIRL

• Make time for you

• Self Love Sunday

5

Workout with LauraLaura, Rosie the Apple, Members and locals

were put through their paces with Fitness

with Zoe in a fun 45 min HITT workout

session on the Strand, Townsville. From push

ups to tuck jumps and body weight inspired

activities, everyone enjoyed a great afternoon

workout with an Australian champion.

Surf Girl, Ashlee Keen and the team from our

long standing partners Picnic Bay Surf Living

Club were on hand to assist with collecting

donations. We were extremely honoured

and proud to be able to help raise funds for

the club.

Donations will help the club continue

their tireless work of patrolling local beaches

and educating kids on the importance of

surf safety.

6

We’ve expanded in Cairns!

Queensland Country Health Fund is focused on meeting

the needs of our Members in Northern Australia and

in December 2017 we expanded our services in Cairns.

Members can now access face-to-face service in the

Earlville and Cairns City Queensland Country Credit Union

branch.

Local health expert, Tamara is on hand to assist Members in

both branches for the following:

• Claims including on-the-spot claims processing with 48hr

payment processing

• Mobile App and Online Member Services self-service

portal guidance and assistance

• Rebate acceptance and updates

• Cover reviews and policy changes

• Production of Tax Statements

• Updating contact details

• Benefit limit enquiries

• Dental quotes

• Updating payment information

• Hospital admission enquiries

• Medical claims information

• Ordering new/replacing membership cards

• Comparisons

Tamara is available in the Earlville branch

Monday - Thursday and Cairns City branch on Fridays.

Feel free to drop in for a chat anytime!7

Meet our Retail Team

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

decision making process and sharing my experience.

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

office and have recently moved to our Aitkenvale

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

Members and provide assistance.

Kelly – I initially started with Queensland Country

Credit Union two years ago and transferred to

Queensland Country Health Fund last year. I absolutely

love our Members and I am enjoying every minute.

Melinda – I’ve worked for Queensland Country for

eight years in various roles both in branch and head

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

join the Queensland Country Health Fund team. Over

this time I’ve enjoyed the daily challenges and simply

being able to assist Members.

Who inspires you and why? Tamara – My parents! They are passionate, caring and

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

everyday life.

Tell us about your time here at Queensland Country: Tamara – I’ve always been a huge advocate for regional

Queensland and an even bigger advocate for good

health. I love working for a company whose values are

aligned with my own.

Chantel – Queensland Country has a great support

system for both staff and Members. With this support

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

at home, including competing in the Townsville Running

Festival.

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

home. I enjoy assisting our Members and reflecting the

Fund’s values daily.

Casey – Queensland Country is an amazing family to be

a part of. It really is a supportive workplace and Fund. I

enjoy being able to share my health knowledge as well

as our great products for our Members daily.

Marnie – Prior to starting with Queensland Country last

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

how they valued their Members. Since starting with

At Queensland Country Health Fund our Members are our priority. Our Retail Team are the

friendly faces there to assist with enquiries, claims and educate our Members on how to get the

most value from their private health insurance. We sat down with Tamara, Chantel, Tanika, Casey,

Marnie, Madeline (Maddie), Kelly and Melinda to find out more about them.

8

Tanika - Firstly British comedian, Stephen Fry. I admire

his appreciation of languages and his view on what

unites us. Secondly, filmmaker, Louis Theroux, it’s

amazing how he manages to keep his cool in hard

hitting interviews and how he manages to ask the

questions we don’t dare ask.

Casey - My fiancé. He is encouraging, hard-working

and supportive and sets a fantastic example for our

children.

Marnie - My parents, both were diagnosed with cancer

within a matter of months. They continued to be

each other’s and the family’s support system. Their

perseverance and strength during a time that seemed

hopeless was amazing.

Kelly – My partner. He encourages me to strive for

greatness and give it everything I’ve got.

Melinda – People battling cancer and those suffering a

form of chronic illness. The determination to fight and

will to survive is truly inspirational.

What is your favourite healthy meal you like to cook for your family and friends? Tamara – I am a seafood fan. My favourite meal is

freshly caught fish with mango and chilli salsa.

Chantel - I adore a Sunday night roast lamb with all the

trimmings. I love to treat my family to this and over the

years I have modified this to be quite a healthy meal.

Casey – Tacos are a household favourite. Sometimes we

use Cos lettuce leaves in place of the taco shell or wrap.

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

Marnie - My family loves thermomixer koftas. They’re

mostly vegetables and spice but they taste amazing.

Maddie - Anything with seafood! Freshly caught King

George Whiting fish is a definite winner.

Melinda – I love trying new recipes. I would have to say

a recent favourite would be Coconut Fish Curry, based

on coconut milk with green vegetables.

If you had a family member visit your home town where would you take them? Tamara – My home town is Yeppoon, so my first stop

would be Great Keppel Island. The beaches and scenery

are beautiful.

Chantel - Lake Moondarra is a must when visiting

Mount Isa. It’s just off the Leichhardt River and is home

to beautiful views and wildlife.

CHANTEL ADAMSONMount Isa

TAMARA ELLAWAYCairns

MARNIE PORTERAitkenvale

CASEY HAMILTONCanelands, Mackay

MADELINE (MADDIE) REEVES Aitkenvale

KELLY BOBBERMENAyr

MELINDA ARBOIT Ayr

TANIKA DAVIS Mount Isa

9

What is the Queensland Country difference? Tamara – We care about our Members and strive to

provide the best service and products for them. I enjoy

coming to work knowing I am helping my community

receive better access to health care.

Chantel - The people! We are all genuine people

offering genuine and honest advice.

Casey – We go above and beyond to assist our

Members.

Maddie – We are genuine people with easy to

understand products.

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

stages of life.

Melinda – We are real people who go above and

beyond to continually provide exceptional customer

service to our Members.

What do you do on a daily basis to help you ‘Stay Healthy. Be Confident.’? Tamara – I believe in the concept of healthy body =

healthy mind = happy self. I exercise everyday varying

from a HIIT class or a long walk or bike ride, whatever

I feel like that day! I also think keeping healthy on the

inside is important and enjoy eating clean.

Tanika – Both mental and physical wellbeing are

important. I enjoy taking a short walk or going to a

yoga class as well as challenging myself with puzzles

and books.

Casey – Most days I enjoy taking my dog for a walk and

as I start my days early, I am always early to bed. I also

try to ensure I am well hydrated and aim to drink at

least two litres a day.

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

include as many fruit and vegetables into the meals I

cook, while still making them taste yummy.

Maddie – I exercise most days and ensure I’m

fueling my body with the right nutrients including

carbohydrates, proteins and vegetables.

Melinda – My family lifestyle keeps me active, but

nothing beats the great outdoors and the sea breeze

breeze on weekends. Good for the heart and soul in

readiness for each week that lies ahead.

Tanika – My hometown is Mount Isa, so a visit to the

underground Hard Times Mine Tour at Outback at Isa

would definitely be on the cards, followed by the Fossil

Museum.

Casey – A visit to Mackay would definitely feature

wildlife. Starting with sunrise at Cape Hillsborough to

watch the wallabies and kangaroos eat on the beach

followed by an afternoon visit to Eungella to see

platypus feeding at Broken River.

Marnie – I am born and bred in Townsville and the

Strand would have to be my top pick. With beautiful

views of the ocean and Magnetic Island, it’s a great place

to dine or even enjoy a picnic.

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

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

Coffin Bay oysters at the 1802 Oyster Bar Restaurant.

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

see!

Melinda – Most definitely a trip down the creek! Crab

pots, cast net and a couple of fishing lines equals a

fabulous gourmet seafood spread, washed down with a

cold shandy on a hot day.

What is the most important thing about health insurance?* Chantel - I think it is highlighted quite often when

speaking with Members and that is peace of mind for

life’s unexpected misfortunes.

Tanika – Member happiness and peace of mind! I pride

myself on educating Members on their cover to ensure

they receive value from their insurance.

Marnie – Peace of mind. When my parents were

diagnosed with cancer, being insured with Queensland

Country made everything easy. We met with surgeons

after hours and Mum and Dad’s surgeries and

subsequent treatments were immediate. We did not

have to worry about waiting lists and for that we are

incredibly grateful.

Maddie – The most important thing is that you are

investing in the health of you and your family.

Kelly – I agree with the other ladies, peace of mind for

Members in knowing that they are covered.

Melinda – One never knows what tomorrow may bring.

Waiting lists for public hospital elective surgeries are

quite long. Your choice of doctor in a private hospital at

a time of need is peace of mind.

10

*Statements regarding health insurance made in this article are the opinion of each individual making the statement based on

their personal experience and preferences. Before making a decision to acquire a private health insurance product you should

read the relevant Hospital or Extras Cover brochure to determine whether the particular product meets your requirements.

11

Do you truly care about others? Yes?

I thought so. Can you say that you

apply that same measure of care

to yourself? Ah-huh, this is where it

gets interesting! I’m a psychologist

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

business owner, a leader, a manager

and an adventurer (according to me).

I try to practice what I preach. The

question I have for you is - do you?

I encourage people to ‘do something

rather than nothing’ in tough times,

and I’m a big believer in stretching

yourself to develop perseverance and

resilience, because this will be needed

at multiple points throughout your

life. I see people make the mistake of

not incorporating resilience building

exercises into their ordinary days.

For example, running 5kms, doing an

Ashtanga yoga session, taking the

stairs instead of the lift, or learning a

new language aren’t a walk in the park

so to speak. For the first 5 minutes of

my regular yoga session, I think “are

we finished yet?!”, but I know that

what I do in that 90 minutes prepares

me for life. It teaches my brain that

“I’ve got this”.

Often, we are our own worst enemies,

and this prevents us from living our

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

difficult to perform at our best, and

take good care of those around us

if we’re not looking after ourselves

– be that mentally, physically or

emotionally. I challenge you to put

some regular time in your calendar

right now, to schedule activities that

will help you be great, which will by

default better those around you.

Remember there’s always a reason

not to do something if you’re looking

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

that will set you up for life.

ALEXANDRA WHITEHEAD

Director, Be Psyched

Co-Founder, Becon Health

Something for me?

12

Don’t stress if you stuff up:

Remember, changing your habits long term isn’t

going to happen overnight. Your brain will want you

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

keep going.

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

This is my little motto, I always make sure I get up and get moving at the start of

the week. I’m a big believer that Mondays are for fresh starts. It’s the perfect time

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

Plan your workouts, write it down and tell someone:

This little trick is all about being held accountable. It’s easy to tell yourself you

are going to exercise every day and then not do it, but take the time to write

it in your diary and then physically tell someone. This adds an extra layer of

accountability, plus they might even join you for a workout.

Try new things and find something you love:

While you are feeling inspired, why not get out there and try a new sports or

fitness class. You can eliminate the fear of being the only beginner as the start of

the year brings a range of people trying something for the first time.

Lastly find something you LOVE:

Exercise should be your little escape from the everyday grind; make it your

happy place.

As we settle into the cooler months some of us are looking to boost our fitness or recommit to resolutions and keep our winter coat away. Here are a couple of tips to set you on the right path.

Make realistic commitments to your

workout routine:

It is tempting to go out guns blazing

and start working out 7 days a

week but this approach is hard to

maintain. Instead try finding an

exercise or sport you can make a

long term commitment to. This might

be 3 sessions a week and then if

time allows or you are feeling extra

motivated you can increase your

sessions.

Don’t set a time limit:

Giving yourself an ultimatum just

adds unwanted stress and pressure.

Instead celebrate the small wins each

week as you become stronger, fitter

and heathier.

6 steps to help boost your fitness

For a great 20 min workout go to page 14

ZOE SPILLANEFitness with Zoe

13

High knees

Push up rotate Reverse crunch Push up leg lift

1

1 1

2 2 2

30

Sec

30

Sec

30

Sec

30

Sec

30

Sec

30

Sec

R E S T R E S T

30 Sec 30 Sec

20 Minute workout to make you sweat

Alternating jump lunges

Squat travel up and down mat

RE

ST

30 S

ec

14

Mountain climbers Plank jacks Burpee

11 1

2 2 2

30

Sec

30

Sec

30

Sec

30

Sec

30

Sec

30

Sec

R E S T

RE

ST

R E S T

30 Sec 30 Sec

Pulsing jump lunges right

Pulsing jump lunges left

Jumping touch downs

We are all running low on time and looking for something to fit in to our schedule. Checkout this great 20 minute

HITT workout by Zoe from Fitness with Zoe that you can fit in whenever, wherever no equipment required!

The workout consists of six sets, two exercises per set – Exercise 1 and Exercise 2. Each exercise must be done for 30

seconds. Repeat each set three times then rest for 30 seconds and move on to the next two movements. Each round

is three minutes long with 30 seconds rest in-between.

15

MAKES: 1-2 serves PREP TIME: 5 mins

Ingredients2 slices of your favourite toast2 – 3 tbs Heavenly Hazel to taste (visit www.nourishingbites.com.au to order online or find a stockist near you)1 medium-sized banana (cut into slices)1-2 tsp raw honey, coconut syrup or maple syrup to tasteSuggested additional toppings: crushed roasted hazelnuts, pinch cinnamon, cacao nibs

MethodSPREAD a thick layer of Heavenly Hazel on your toast.ARRANGE banana slices and drizzle sweetener on top.

ADD desired toppings and enjoy!

HEAVENLY TOAST GF (depending on toast used), DF, SF, VF

Dietary Consideration Key:

GF - GLUTEN FREE

DF - DAIRY FREE

SF - REFINED SUGAR FREE

VF - VEGAN FRIENDLY

V - VEGETARIAN

17

I’ve always had a sweet tooth, so

when I changed my diet 10 years ago

to manage my polycystic ovarian

syndrome (PCOS) using natural

methods, my first priority was to

create healthy treats. I set myself

the challenge of creating recipes

that were bursting with high quality,

wholesome ingredients whilst really

delicious. I wanted to create treats

that were so good I wouldn’t be

tempted to slip back into my old

habits of eating unhealthy, sugar

laden ones. Given I had to eliminate

gluten, dairy and refined sugar this

was quite an undertaking.

I enjoyed the process of creating

and refining healthy recipes so much

that I started Nourishing Bites in

2013, offering healthy treat options

to others dealing with similar dietary

restrictions or wanting to make

healthier choices. Starting as a stall

at our local market, we now offer our

treats via the support of 40+ retailers

throughout North Queensland.

Now that I have an active toddler, it’s

even more important to have easy-to-

make wholesome goodies on hand.

My son is highly sensitive to some

foods and finds it difficult to digest

processed foods and gluten and

dairy definitely impact his well-being.

However, I want him to enjoy a full

range of foods and not feel like he is

missing out when he sees ‘treats’ in

friends’ lunchboxes.

I set about creating recipes for him

that are easy to eat and digest,

delicious to his young palate and

packed full of wholesome ingredients.

Here are some of my son’s favourite

treats for you to try. I hope your family

enjoys them as much as we do!

Five Delicious and Wholesome Treat Recipes

From our Family to Yours

SHELLEY GRAINGER

Managing Director of Nourishing Bites, North QLD

Qualified Health Coach (Institute of Integrative Nutrition)

17

Recipes

MAKES: 12 muffins PREP TIME: 20 mins COOK TIME: 20 minutes at 175°c

Dry Ingredients1 ¼ cups blanched almond meal1 cup brown rice flour1 tsp baking powder1 tsp baking soda3 tsp cinnamon1 tsp ground ginger½ tsp ground nutmeg¼ tsp salt¼ tsp xanthan gum¼ tsp allspice (optional)

4 medium-sized frozen bananas (400g) (cut into small chunks)2 large eggs (105 grams)½ cup coconut sugar¼ raw honey1/3 cup olive oil

½ cup walnuts (optional)

Muffin tray with 12 muffin holders

MethodPREHEAT oven to 175 degrees Celsius.PLACE all the dry ingredients in a large bowl and whisk until well combined.BEAT eggs in a separate small bowl until light and frothy.BEAT banana chunks in a large bowl until a thick cream is formed.ADD beaten eggs, coconut sugar, olive oil and honey to banana mixture and continue beating until well combined.ADD dry ingredients to wet mixture and beat on a slow speed until well combined.STIR through walnuts.POUR mixture into muffin holders (about 95 gram into each holder).BAKE in oven for 20 minutes or until top is golden and bounces back.

MAKES: 2 large smoothies PREP TIME: 5 mins

Ingredients1 heaped cup (200g) of mixed frozen berries1 large frozen banana (150g) (cut into small chunks)½ cup coconut water¼ cup coconut milk or creamSuggested additional toppings: fresh berries, coconut flakes, cacao nibs

MethodPLACE all of your ingredients in a high-speed blend and blitz until smooth.

POUR into glasses and add toppings.

SPICED BANANA MUFFINSGF, DF, SF, VF

MIXED BERRY & COCONUT SMOOTHIEGF, DF, SF, VF

Dietary Consideration Key:GF - GLUTEN FREE

DF - DAIRY FREE

SF - REFINED SUGAR FREE

VF - VEGAN FRIENDLY

V - VEGETARIAN

18

MAKES: 2 large or 4 small serves PREP TIME: 5-10 mins SET TIME: 2 Hrs or leave overnight in fridge

Ingredients200g fresh or frozen mango (cut into small chunks)100g fresh or frozen passionfruit1 can of coconut milk or cream (400g)1 tbs raw honey, coconut syrup or maple syrup1/2 cup chia seedsSuggested toppings: mango pieces, passionfruit, coconut yoghurt or whipped coconut cream, coconut flakes, chopped nuts, cacao nibs

MethodPLACE the mango, passionfruit, coconut milk or cream and sweetener in a high-speed blend and blitz until smooth.POUR mixture into a bowl and add chia seeds. Whisk mixture for 2-3 minutes until it noticeably thickens.POUR into bowls to set for 2 hours or overnight in the fridge. ADD desired toppings and enjoy!

MAKES: 30 serves PREP TIME: 5-10 mins SET TIME: 10 mins in fridge

Ingredients360g dried apricots (look for sulphur free ones)180g pitted dates360g raw unsalted cashews140g desiccated coconut plus ½ cup (for rolling balls in)1 tbs raw honey, coconut syrup or maple syrup2 tbs boiling water

MethodPLACE cashews in a high-speed blender and blitz for about 10 seconds until it is a flour consistency (cashew meal) and then set aside.PLACE dried apricots and boiling water in high-speed blender and blitz until apricots form a semi-smooth paste (some small chunks will give the bliss balls a lovely texture).ADD dates and blitz again until the mixture is well combined.ADD cashew meal, desiccated coconut and sweetener and mix until well combined (about 10-15 seconds) but try to avoid over-mixing it as the mixture can become oily.WEIGH out ball mixture into individual portions ( I find 30g portions make the perfect snack size ) and roll into balls.COAT the balls in coconut by rolling each ball in a small bowl of ½ cup desiccated coconut.SET in fridge and enjoy!

MANGO & PASSIONFRUIT CHIA PUDDINGGF, DF, SF, VF

APRICOT & COCONUT BLISS BALLSGF, DF, SF, VF

19

21

1. Do you warm up before you

exercise?

Our bodies take time to function

correctly from rest to working, so

giving it a kick-start is essential. An

example for running may involve

1-2km walk or jog with hip openers,

leg swings, walking lunges, hopping

and/or bounding. This will give your

muscles, joints and energy systems

time to prepare!

2. Load Management:

This is about ensuring the load

you put on your body is within

your capacity to recover. Source of

overload can be broken down into

biomechanics, frequency, duration,

intensity, and rapid increase of

these variables. It is recommended a

5-10% increase in volume per week

to manage load and benefits. Find

a professional coach or an exercise

physiologist to identify a regime

personalised to you.

3. Daily Care…

Many of us work in an office

environment with an abundance of

screen-time which limits our ability

to move around. This can lead to

learned-dysfunctional posture and

pain at the end of a long day, which

can become a chronic injury or carry

on into our exercise. I recommend

setting an alarm every half hour to

get up from your desk and go for a

walk or spend a couple of minutes

ELIZABETH HOREMusculoskeletal and Women’s

Health PhysiotherapistThe Physio Movement

As a physiotherapist I assist people in their physical wellbeing, which unfortunately involves rehabilitating after injury

has already struck, usually after months of putting up with it too. So incorporating these tips into your daily routine can

influence your physical and mental health positively preventing injury.

COVER WAITING PERIODS BENEFIT PAID BENEFIT PAID

Premium Extras

2 months

Initial visit $55

Subsequent $40

Group therapy $10

$700 combined sub-limit*

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

Essential ExtrasInitial visit $39

Subsequent $28

Group therapy $7

$500 combined sub-limit*

($105 combined sub-limit applies to group therapy services provided under physiotherapy and/or exercise physiology**)

Select ExtrasInitial visit $44

Subsequent $32

Group therapy $8

$500 per person up to $1,000 per policy

Sub-limit of $120 applies to group therapy

Young ExtrasInitial visit $42

Subsequent $32

Group therapy $8

$400 per person up to $800 per policy

Sub-limit of $120 applies to group therapy

What we’ll pay for physiotherapy:

4 Tips toprotect your body from injury

*Combined sublimit: the maximum benefit amount claimable per person per Membership Year for a combination of Physiotherapy and exercise physiology services. This is providing an individual person’s overall Therapies benefit limit for the Membership Year has not already been reached. Once the overall limit has been reached, no further therapy benefits can be claimed by this individual on any therapy until a new Membership Year commences.

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

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

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

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

Being stressed, anxious or frazzled quickens our autonomic nervous system

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

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

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

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

health specialist if you need advice.

21

Queensland Country Health Fund prides itself on offering products with market leading benefits. Here’s a snapshot of the

changes that came into effect on 1 April 2018.

DentalThere has been an increase in benefits paid towards

Crowns for Members with Essential extras.

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

Healthy Living benefit is designed to help you achieve that.

We have listened to our Members and expanded benefit

program inclusions. We will now pay benefits towards

aquatic exercise and rehabilitation at swimming pools and

health and fitness centres. The new benefit will cover the

cost of pool entry and aquatic exercise classes (excludes

swim classes or lessons). Claiming your new benefit is easy,

you’ll just need to submit a Health Management Program

Benefit Approval Form* along with your tax invoice. This is

one way that we are ensuring it’s easier for you to become

the best version of you.

Good news for MembersBenefit increases and updates

DENTAL ITEM DESCRIPTION CURRENT BENEFIT NEW BENEFIT

ESSENTIAL EXTRAS

Crowns or bridges $550 $560

THESE GREAT BENEFITS ARE STAYING THE SAME

PREMIUM EXTRAS

Crowns or bridges $800

SELECT EXTRAS

Crowns or bridges $560

YOUNG EXTRAS

Crowns or bridges $500

22

Here are some other items included under Healthy Living that

will help you stay well:

• Participation in your choice of weight management programs

• Quit smoking programs

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

• Skin checks through mole mapping

• Consultation fees for diabetes education

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

• Bowel screening tests and bone density tests

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

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

Therapies - Exercise PhysiologyWe are making it easier for you to claim your benefits. We

have removed conditions placed on Exercise Physiology

and no longer require a letter from your GP or Allied Health

professional. Members now have the ability to claim on-the-

spot through CSC HealthPoint. Additionally HICAPS anticipate

that Members will be able to claim on-the-spot in the coming

months once a software update has been completed. We will

advise Members when this becomes available.

PharmaceuticalsWe’ve also expanded the benefits included under

pharmaceuticals for immunotherapy and hormone replacement

therapy.

Accessing your membershipDid you know you can access and view your

membership anywhere, anytime through our Online Member

Services portal and our Mobile App.

Online Member Services – OMS

Our Online Member Services (OMS) portal gives you control

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

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

of this website access everything you need.

What you can do in OMS:

We’ve also changed some of our Fund rules.A MUST READ…Upon feedback from our Member’s we have reviewed

our overseas suspension rules and process and have

updated it to make it simple and easy for Members.

From 1 May 2018, when travelling overseas if you wish

to suspend your policy you will be required to provide

a copy of your itinerary specifying your departure

and return to Australia date. This will allow us to

automatically reactivate your policy upon your return

to Australia. To ensure that this can take effect on the

date of your return you must have paid a minimum of

one month in advance of the date of your suspension.

A minimum period of 6 months must be served

between reactivation and suspension for overseas

travel.

Please refer to our Membership Guide available at

a Queensland Country branch or online at

qldcountryhealth.com.au

Mobile App

Our Mobile App offers an easy, convenient and secure way

to manage your membership.

Key features:

• Lodge claims

• Review your claims history

• View policy details

• Check your annual benefit limits

• View and update your personal details

• Order new Membership Cards

• News and stories

Download the Mobile App for

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

• Membership Cards

• Make a credit card payment

• Access tax statements

• View your claims history

• View your limits and remaining benefits

• Update payment details

To view all benefit changes visit qldcountryhealth.com.au/benefitchanges 23

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

Do you ever think of your mouth as just teeth

and gums? Well dental professionals certainly

don’t!

Your mouth is made up of a complex mix of

soft and hard tissues - very strong movable

muscles (tongue, cheeks and lips) supported

by a framework of bones and teeth, including

one very sophisticated joint. These all function

together, often in unison to assist when we

eat or drink. They also help to assist in our

ongoing health and wellbeing through their

connections to the rest of our body!

Take breathing for instance, it’s something

we all do and probably do without giving it

much thought. When the mouth is closed for

breathing the tongue ideally is positioned at

the roof of the mouth, the jaw then closes,

and the lips form a good seal allowing a soft

passage of air to pass through a filtered,

warm and moist environment down to the

lungs. During sleep the muscles of the upper

airway are stabilised and toned avoiding the

instability that results from mouth breathing -

snoring!

The quality of the air breathed in is better

when the nose is used to breath too. Nitric

Oxide (NO) is produced in the sinuses and

continuously fed into the nasal airways during

nasal breathing, allowing this important

substance to be used by the body. NO

signals the body to activate its many critical

processes like the release of oxygen and

haemoglobin to the walls of the arteries, and

inhibits inflammation. Research has linked

abnormal levels of NO with some serious

health concerns such as high blood pressure,

heart failure, atherosclerosis and strokes. It’s

a muscle relaxant too, which is why when

stressed, we are often advised to take ‘deep

slow breaths through the nose’ to signal the

body to relax!

In adults and children alike, it can mean the

difference between a good night’s sleep and

one that is less than optimal. Mouth breathers,

even if they are children, have a higher rate of

disturbed sleep problems, snoring, ongoing

chronic infections (even asthma), daytime

tiredness and ongoing dental problems. In

young children, if nasal breathing is impeded

by a blockage, like overly large tonsils, very

inflamed sinuses from allergies or other

blockages, there is often an imbalance in the

muscle forces. This can lead to changes in

the shape and development of the teeth and

bones and may even stop them from reaching

their full growth potential. Mouth breathers

have drier mouths too and contribute to

poorer dental health, and some even find it

more difficult to eat.

During your visit to the dentist, they are also

looking at many of these areas as well as your

teeth and gums. If you find that your dentist

checks the way you breathe at your next

examination, and asks you a few questions,

they may be reviewing your overall health as

well.

*Sub-limits: The maximum benefit amount claimable per person for treatment/service in a specific area of dentistry per Membership Year. This is providing an individual person’s overall dental benefit limit for the Membership Year has not already been reached. Once the overall dental limit is reached, no further dental benefits can be claimed by this individual on any area of dentistry until a new Membership Year commences.

What we’ll pay for diagnostic dental:

DIAGNOSTIC DENTAL

SERVICE WAITING PERIOD

PREMIUM EXTRAS ESSENTIAL EXTRAS SELECT EXTRAS YOUNG EXTRAS

Benefit Sub-limit Benefit Sub-limit Benefit Sub-limit Benefit Sub-limit

Periodic exam

2 months

$50

$600*

$35

$400*

$40

$400* per person up to

$800* per policy

$38$500* per person up to $1,000* per policy. Combined

limit claimable

for general and major

dental.

X-Rays $32 $22 $25 $24

CATHY BOYCEQueensland Country Dental

Did you know?

Dental health is a key contributor to

your overall health, check out what

we’ll pay for your next check-up.

25

cardiovascular endurance and

powerlifting to name a few. It is an

exciting sport and competition in

which to participate and spectate!

For more information about how

you can be part of the event visit

tortureinthetropics.com.au.

Townsville Running Festival This year the Townsville Running

Festival will celebrate 20 years and

we are once again proud to be

the naming rights sponsor of the

Queensland Country Health Fund 5k

Corporate Challenge. The Running

Festival is set to take place on the

picturesque Strand in Townsville on

Sunday August 5.

This year we’d love to see even more

teams jumping on board and taking

Torture in the Tropics

We are excited

to announce that

we are platinum

sponsors of the

2018 Torture in

the Tropics on 16

and 17 June. This

event will see

competitors from all over Australia

descend on Cairns for an exciting

CrossFit event. Unlike other sporting

disciplines, the event requires the

combination of many varying areas

of physical and mental performance

in optimising physical competence

across all fitness domains. This style

of competition includes a wide variety

of physical challenges for athletes

such as gymnastics, weightlifting,

JCU Townsville Fire

Congratulations to the JCU Townsville Fire who took out the

WNBL Championship back in late January! Captain, Suzy

Batkovic led the team to victory over the Melbourne Boomers in

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

years, what a season! Congratulations to Suzy who received

her first ever Most Valuable Player award for the WNBL Finals

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

insurance partner of Suzy and the team!

Queensland Country in the Community

on mates within the

workplace. If this

is you then why

not grab a team

and register today.

If you’re looking

for something

different there

are also 5 other

events available on

the day including: the Marathon, half

marathon, 10k classic, 5km walk/run or

2.5km hero run. For more details visit

townsvillerunningfestival.com

Northern Pride

On Saturday 31st March Rosie and our

Cairns team attended the Queensland

Country Health Fund Cup at Barlow

Park. What a game it was with the Pride

victorious for the third consecutive year

defeating the Mackay Cutters 22 – 16.

Good luck to the team for the rest of

the season!

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

26

• Online claiming - lodge claims directly to Queensland

Country by simply taking a photo of your receipt/s

and pressing submit

• Review your claims history

• View policy details including contribution details

• Check your annual benefit limits and see what’s

remaining

• View personal details and update your contact

information

• Order new Membership Cards

• Learn more about your health insurance and how you

can experience genuine value via our blogs and news

• Find your nearest Queensland Country branch

Mobile App

Important Note: You must be registered with Online Member Services (OMS) to access

the Mobile App. To register for OMS go to qldcountryhealth.com.au/register. Once you

have completed your registration you’ll be ready to login to the Mobile App.

Did you know that you can claim anywhere, anytime with our Mobile App?

That’s right anywhere, anytime. Simply download it from the App Store or the Google Play Store. Make sure you are

registered with Online Member Services (OMS) and you’re right to go. Once logged in take a photo of your receipt/s

and press submit. It’s that easy!

Don’t forget with the Mobile App you have 24/7 full viewing access, why not explore some of the great features

below today:

Claiming made easy with our

27

SmartBudget lets you tackle your with ease

Terms and conditions apply and are available at qccu.com.au/smartbudget. This information does not take into account your objectives, financial situation or needs. Before acting on the information you should consider whether it is right for you and seek your own advice. Queensland Country Credit Union Limited ABN 77 087 651 027 AFSL 244 533

qccu.com.au/smartbudget 1800075 078